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Post by mrbeefy on Mar 13, 2007 6:00:22 GMT -5
Hoops! Exactly the same one!!! I tried some Redline in a pill form (with food), and it was advertised on the back of the pack. Not too bad, and the break down of Cal/Protein,etc, is better than most.
Hey! Thanks for all your input on my prep and pics. Please feel free to be brutally honest, and your comments were right on too.I still haven't found the right diet tweaks. I've tried the keto thing before. Tried hi carb/low carb. Carb cycling, etc.
On the low carb for 5 days at 0-30...how is your brain function? Problems with rationilizing, etc. If I go too low carb for too long, I have problems functioning.
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Post by mrbeefy on Mar 13, 2007 6:15:54 GMT -5
Some answers to your quetions....
I'm not adding EFA's, but DO have some at home. I have increased my fish intake. Good protein.
I'm doing cardio 6 days a week in the AM (3:30am) for 20-30 minutes and then another 30-45 minutes 4-5 times a week in the evening after my workout. Just added Redline back in as my thermo. In the last 6 weeks or so...I have lost app. 5 lbs.
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Post by masterschamp on Mar 13, 2007 8:16:52 GMT -5
Frank i am by NO means an expert at this game but here is what i am doing. Ever since i injured my ankle and couldnt do cardio i switched my diet a little. I went to the CKD diet(cyclic keto-genic diet). It a tough diet but man have i seen the changes in my leanness. I do a 5 day zero-30 carbs/day with a carb up on the 5th day. Then back to zero-30 carbs for 5 days. I take in a fairly high amount of fats, all from efa's. In the beginning i was tired as hell then all the sudden it seemed like my body kicked over to burning fats for energy and i havent been tired/sluggish since. there is an article about this diet here on Tims board under diet and nutrition i believe. Give it a read/thought. Hell you can have a cheese burger without the bread. I found a web site that even list the foods you can eat and the ones to stay away from. I have seen nice changes with this diet and no cardio and i actually cant wait to add cardio in while on this diet. Give it a read you may want to try it out...... Now to bust your balls. Get your head in this game buddy and stay focused. You CAN do this!!! Kick it in overdrive get yourself refocused and do it. You don't have to like it you just got to do it. An i along with everyone else here knows that you can now all you have to do is tell yourself to do it and take NO prisoners in the process. Stick to your diet like glue, like its your bible of survival. Give me a call anytime buddy and i will even bust your balls over the phone to get you going if i have to. Stage time is getting closer so lets kick into overdrive and get psychotic or as Big Boss Dude(Tim) would say, "TIME TO GET MIDEVIL"! Frank, This is very similar to how I diet for shows.......The Anabolic Diet by Dr, Mauro DiPasquale. M-F it's HIGH PROTEIN, HIGH FAT, EXTREMELY LOW CABS, SA-SU, it's HIGH CARBS,MODERATE PROTEIN, LOW FATS. He develped it primarily as a way for the IFBB pros that had switched to Vince McMahon's organization, in the late 80's early 90's. (WBF...lasted only about a year, some of the big names at that time to switch over included Gary Strydom, Mike Christian, Berry DeMay, Mike Quinn, and Eddie Robinson. McMahon had just been through the whole steroid controversy with Hulk Hogan and a trial,and he wanted to run a "clean" organization. He contracted Dr. DiPasquale to try to create a diet that would maximize the body's own natural hormone output. In short, the the M-F portion of the diet of the diet is designed to maximize growth hormone and testosterone production while the SA-SU portion is designed to maximize insulin production and uptake. It actually causes your body to switch to burning fats for it's prefered fuel source over carbs, and this includes stored bodyfat as well as ingested fat...I have NEVER seen a diet that absolutely will shred you if you follow it precisely, and allows you to maintain your muscle size at the same time, like this. As long as you limit your high carb period to the 48 hour weekend window you will continue to burn fats first for your energy needs. Keith
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Post by mrbeefy on Mar 13, 2007 8:23:26 GMT -5
Keith,
Thank you my friend! Definatley something to look into!
I really appreciate you taking the time for the input..... I'll check it out!!!
Frank
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Post by Hoopie on Mar 13, 2007 11:32:53 GMT -5
Hoops! Exactly the same one!!! I tried some Redline in a pill form (with food), and it was advertised on the back of the pack. Not too bad, and the break down of Cal/Protein,etc, is better than most. Hey! Thanks for all your input on my prep and pics. Please feel free to be brutally honest, and your comments were right on too.I still haven't found the right diet tweaks. I've tried the keto thing before. Tried hi carb/low carb. Carb cycling, etc. On the low carb for 5 days at 0-30...how is your brain function? Problems with rationilizing, etc. If I go too low carb for too long, I have problems functioning. The first couple weeks are tough. Just got to keep your fats high. Once your body kicks over though its great. No problems at all with mental function. Keep the good fats up... I didnt comment on your poseing because i am by NO means great at that. An everyone else hit your size so i didnt want to sound like a broken record....
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Post by mrbeefy on Mar 13, 2007 11:55:17 GMT -5
Thanks Hoops!
Could you give some examples of what types of fats we're talking here? Types, quantity, etc.
thanks!
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Post by RUBICON19 on Mar 13, 2007 12:41:10 GMT -5
Thanks Hoops! Could you give some examples of what types of fats we're talking here? Types, quantity, etc. thanks! Any fats will do on that diet. Bacon, eggs, meat. Whatever. You acn also do it with good fats. (EFA's) There are many forms of this diet. Takes some getting used to. The cut diet is also a descent choice
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Post by GerryT on Mar 13, 2007 13:22:27 GMT -5
Looking good, Frank. Agree with YB about shoulders and lats.
I'll write up something for you and get back to you by the weekend latest. Just keep it going!
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Post by beckie on Mar 13, 2007 16:55:46 GMT -5
Good fats-nuts,avocado,olive oil-I sometimes add ground almonds to my oats and you can add them to shakes as well. Spread some avocado on your chicken,takes the dry taste away,even a small amount of tomato paste will do that too. The cut Diet has brought out an updated version and its only $3.95 at the moment-well worth the read!
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Post by mrky03 on Mar 13, 2007 18:24:23 GMT -5
Frank, humm where to begin. Everyone has already given you a pretty good rundown on things but I will put in my 2 cents worth!
You need to maximize your V taper. Lateral delts, lats. Obviously this will be greatly accentuated as your waist shrinks down. You may need to do some weighted ab work to actually thicken the ab wall. I know this sounds counter to what I just said but the abs are a muscle just like any other and will respond to resistance exercise. Don't worry I use weights on all my ab work and I've never had a problem with it. My favorites are cable crunches and lying leg raises with a dumbbell held between my feet. Bottom line is you want that washboard look.
As far as diet goes what you're doing looks like it will work fine its just a matter of staying on it for a long enough period of time to see the results your after. The ketogenic diet looks intriguing and looks like it would also work. I've never used it myself but I have been considering giving it a go next contest diet.
Like everyone else has said your legs and arms are your strong points they just need to be shredded, but that will come with the gradual reduction in body fat.
I hope I've given you some points of help. Sometimes you can have too many different opinions on how to proceed with your training.
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Post by Sal Paradise on Mar 13, 2007 19:02:48 GMT -5
Frank - you've got PM.
Sal
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Post by Intensity on Mar 13, 2007 20:58:06 GMT -5
Lots of good feedbacks here, I dont know what else I could add Frank.
In my opinion, at this point, what's going to be the #1 success factor is: The diet! As you know, muscle mass is build over years, so what's going to help you being a better bodybuilder in 8-9 months? How shredded you'll be able to be while keeping your actual muscle mass...
My approach to this is: Eat approx 40-45g of protein every 2h30 hours, keep your good fat to 35g + traces in food and manipulate your carbs weekly average for you to loose between 0,5 and 1,5lbs (maximum) every week...
ooooh and I dont like maximum intensity in the gym ;D
Good luck!
Mo
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Post by Hoopie on Mar 14, 2007 1:35:18 GMT -5
Thanks Hoops! Could you give some examples of what types of fats we're talking here? Types, quantity, etc. thanks! I use olive oil, flax seed oil, small amounts of almonds at a time(15-20), i use cheddar cheese made with 2% milk for some of my fat intake it also has 0 carbs. If i need to drink a protein drink sometime during the day i will add 1 tbsp of oil to it for added fat that way. Here are some fats and cheeses you can eat that i got from the CKD diet site.... Fats & Oils: Olive Oil, Vegetable Oil, Canola Oil, Walnut Oil, Soybean Oil, Grapeseed Oil, Sesame Oil, Sunflower Oil, Safflower Oil, Butter Cheeses: Cheddar, Cream Cheese, Swiss, Mozzarella, Gouda, Goat, Blue Cheeses
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Post by Tim Wescott on Mar 14, 2007 5:29:13 GMT -5
Frank,you should be far more cut at this point..........been cheating or skipping cardio? Not an accusation,just an honest question.
I have never seen any other person who followed my dietary recommendations at least not get leaner.
Here`s my assessment of a guy with your type of physique:
You are pretty short,thus you are blessed with bigger limbs...most of us havve good torso,and average limbs,or good limbs,and average torsos genetically speaking.
A guy with great genes,has it all!!
Here`s how I would diet if I were you,and I`d continue this until I got shredded,then and only then,would I step onstage.
This`ll be an extreme diet,but you have to go to extremes at times just until you get cut,then you go back to a more traditional approach.
First thing though,if you don`t follow the diet,(cheating) you will not get cut!!
The only complex carbs I would eat would be at post-workout........that`s it as carbs are not an essential nutrient and obviously they are doing you no good at all as far as getting ripped goes.
Meal #1: Whey shake in water=1 scoop
Meal #2: 6 eggwhites 2 whole eggs 2 rice plain cakes SF jelly(just a small amount) water
Meal # 3: 1 can tuna lg.salad with vinegar 1Tbsp. olive oil
Meal 4: 5 oz. skinless chicken breast lg. salad with vinegar(no oil) water
Post-Workout Meal (whatever time you train...doesn`t matter): 2 scoops whey in water 1 med. baked potato
Before Bed Meal: 5 oz. skinless chicken breast 1 Tbsp. olive oil water
Drink mega-water throughout the day,and 16 oz., with each meal.
Do not deviate,and you`ll get cut faster than you thought possible.
If you get hungry eat salads or veggies only, in any amounts, but eat them plain or with vinegar...............or butter spray on veggies.
DIET IS THE KEY!!!!!!!!!!!!!!
You must suffer to get lean bro,it ain`t easy .........if it was we`d all be walking around at 3 % bodyfat.
No shortcuts when it comes to leaning out.................diet diet diet!
I would also do 30 min. cardio in the AM,train with less rest between sets with moderate weight,and 30 minutes more cardio post-workout.........only walking on an incline.
Thoughts?
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Post by RUBICON19 on Mar 14, 2007 5:33:06 GMT -5
I agree with Joel, Mo, and Tim here. If you are being honest with yourself than dietary changes need to take place as Tim described. If not then get back with the diet program that Tim previously outlined and keep at it
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Post by mrbeefy on Mar 14, 2007 6:04:03 GMT -5
Everyone:
THANK YOU SO MUCH for all your input and comments. I will obsorb as much of that as I can, and implement a few changes. Just know that as I go through this, you are all with me in this journey, and an integral part of my "iron game"! You have now all become a part of the "Creation of DaBeast!"
Tim:
My thoughts....... I have already started cutting back to somthing very close to what you have indicated. I will follow exactly what you have written out....no additions...no subtractions. My very first contest I had cut too drastically, and stepped on stage at 135 lbs. Was I lean? Yes. But was I shredded? No. I looked dessicated. SO I guess that is my initial fear. Also, the carb cravings, and shakiness is at times...unbearable. IF I did cheat, it was nothing drastic, nor crazy. A Tbs. of Natural PB on a rice cake, etc. As previously discussed, this is the hardest part for me, and I've yet to find the correct "concoction" that works for me. BUT...I will.
PLEASE...keep all your comments coming.....I will endure...and overcome.
My DEEPEST gratitude to all of you.
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Post by mrbeefy on Mar 14, 2007 6:12:40 GMT -5
Question for all:
I drink a LOT of SF Kool-Aid (has Splenda in it), and use Splenda on my oatmeal, etc.
Do you think the Splenda may be causing my carb cravings, or manipulating my insulin, or anything like that?
In retrospect, that is one thing I have not changed in the past few years...the use of Splenda. On an aside, all other sugar substitutes give me a severe migraine (nutra-sweet, etc.)
Thoughts?
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Post by mrbeefy on Mar 14, 2007 9:43:10 GMT -5
Meal #1: Whey shake in water=1 scoop Meal #2: 6 egg whites 2 whole eggs 2 rice plain cakes SF jelly (just a small amount) Jelly SF Smuckers Seedless Blackberry water Meal # 3: 1 can tuna lg.salad with vinegar (Fresh Express Garden Salad) 1.5 cups 1Tbsp. olive oil Meal 4: 5 oz. skinless chicken breast lg. salad with vinegar (no oil) water Post-Workout Meal 2 scoops whey in water 1 med. baked potato Before Bed Meal: 5 oz. skinless chicken breast 1 Tbsp. olive oil water Totals= Calories 1361 Protein 170.6 Carbs 61.5 Fats 34.36 Sodium 515 mg
(I monitor sodium too due to high BP)
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Post by RUBICON19 on Mar 14, 2007 11:59:11 GMT -5
Question for all: I drink a LOT of SF Kool-Aid (has Splenda in it), and use Splenda on my oatmeal, etc. Do you think the Splenda may be causing my carb cravings, or manipulating my insulin, or anything like that? In retrospect, that is one thing I have not changed in the past few years...the use of Splenda. On an aside, all other sugar substitutes give me a severe migraine (nutra-sweet, etc.) Thoughts? Dont think this would be a major prob.
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Post by RUBICON19 on Mar 14, 2007 14:48:16 GMT -5
Frank i am by NO means an expert at this game but here is what i am doing. Ever since i injured my ankle and couldnt do cardio i switched my diet a little. I went to the CKD diet(cyclic keto-genic diet). It a tough diet but man have i seen the changes in my leanness. I do a 5 day zero-30 carbs/day with a carb up on the 5th day. Then back to zero-30 carbs for 5 days. I take in a fairly high amount of fats, all from efa's. In the beginning i was tired as hell then all the sudden it seemed like my body kicked over to burning fats for energy and i havent been tired/sluggish since. there is an article about this diet here on Tims board under diet and nutrition i believe. Give it a read/thought. Hell you can have a cheese burger without the bread. I found a web site that even list the foods you can eat and the ones to stay away from. I have seen nice changes with this diet and no cardio and i actually cant wait to add cardio in while on this diet. Give it a read you may want to try it out...... Now to bust your balls. Get your head in this game buddy and stay focused. You CAN do this!!! Kick it in overdrive get yourself refocused and do it. You don't have to like it you just got to do it. An i along with everyone else here knows that you can now all you have to do is tell yourself to do it and take NO prisoners in the process. Stick to your diet like glue, like its your bible of survival. Give me a call anytime buddy and i will even bust your balls over the phone to get you going if i have to. Stage time is getting closer so lets kick into overdrive and get psychotic or as Big Boss Dude(Tim) would say, "TIME TO GET MIDEVIL"! Frank, This is very similar to how I diet for shows.......The Anabolic Diet by Dr, Mauro DiPasquale. M-F it's HIGH PROTEIN, HIGH FAT, EXTREMELY LOW CABS, SA-SU, it's HIGH CARBS,MODERATE PROTEIN, LOW FATS. He develped it primarily as a way for the IFBB pros that had switched to Vince McMahon's organization, in the late 80's early 90's. (WBF...lasted only about a year, some of the big names at that time to switch over included Gary Strydom, Mike Christian, Berry DeMay, Mike Quinn, and Eddie Robinson. McMahon had just been through the whole steroid controversy with Hulk Hogan and a trial,and he wanted to run a "clean" organization. He contracted Dr. DiPasquale to try to create a diet that would maximize the body's own natural hormone output. In short, the the M-F portion of the diet of the diet is designed to maximize growth hormone and testosterone production while the SA-SU portion is designed to maximize insulin production and uptake. It actually causes your body to switch to burning fats for it's prefered fuel source over carbs, and this includes stored bodyfat as well as ingested fat...I have NEVER seen a diet that absolutely will shred you if you follow it precisely, and allows you to maintain your muscle size at the same time, like this. As long as you limit your high carb period to the 48 hour weekend window you will continue to burn fats first for your energy needs. Keith TRUE DAT!
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