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Post by beckie on Jan 7, 2007 15:38:05 GMT -5
Can't wait! ![:D](//storage.proboards.com/forum/images/smiley/grin.png)
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Post by mrbeefy on Jan 7, 2007 19:03:09 GMT -5
Thanks Beck!
As always, I knew you'd be there for me! ;D
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Post by beckie on Jan 7, 2007 21:52:36 GMT -5
how was your weekend Frank? ![;)](//storage.proboards.com/forum/images/smiley/wink.png)
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Post by mrbeefy on Jan 8, 2007 6:53:54 GMT -5
Beck,
E-mail my yahoo account (sorry...lost your connection), and I'll give you all the gruesome details.
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Post by Tim Wescott on Jan 8, 2007 16:24:05 GMT -5
Nice PR on benches Frank!!
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Post by mrbeefy on Jan 8, 2007 22:07:34 GMT -5
Thanks TIm! Yea Bench has always been a weak point, but for some reason, it's been feeling really great.
Did Bi's and Tri's tonight. Lightened up the weight and went higher reps. Then did 30 minutes of intervals on the treadmill between 4.0 and 9.0. Came home.......had a homemade tuna burger, 1/4 cup of Quinoa Pasta and an orange. I am SO SPENT! Heading off to bed for some needed R&R. I feel like I've been beat up!
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Post by Hoopie on Jan 8, 2007 22:44:16 GMT -5
Great job Frank!!! Looking forward to watching your tranformation into the beast my friend! April my friend is coming and Motown awaits to be conquered by us.
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Post by mrbeefy on Jan 9, 2007 8:43:14 GMT -5
Had my BF tested at the gym last night = 16% @ 170 lbs.....ok for off season.
Cutting time is HERE!
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Post by beckie on Jan 9, 2007 16:39:29 GMT -5
I like the BEAST Frank-where did you find him?
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Post by Tim Wescott on Jan 9, 2007 19:03:23 GMT -5
Frank,I`ve been kind of busy around here,but I`ll e-mail you ASAP my friend.
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Post by mrbeefy on Jan 9, 2007 21:13:26 GMT -5
January 9, 2007 End of Off Season Pics - Start Cutting Today Weight 170 lbs. Body Fat 16.1 % Thoughts? Comments? ![](http://img403.imageshack.us/img403/280/offseasonpics192007001td7.jpg) ![](http://img403.imageshack.us/img403/2840/offseasonpics192007002hl6.jpg) ![](http://img403.imageshack.us/img403/912/offseasonpics192007007qf7.jpg) ![](http://img403.imageshack.us/img403/3781/offseasonpics192007008nf7.jpg) ![](http://img403.imageshack.us/img403/7024/offseasonpics192007005nc5.jpg)
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Post by beckie on Jan 9, 2007 23:20:16 GMT -5
I'd like to know what you think? How do your pics compare to this time last year? You definitely hold your fat in your upper body so I'm wondering how quickly it comes off? One thing I think you could do despite being in a cutting phase is add a bit more width to your shoulders and back-you have plenty of thickness but I think you could enhance your V taper even further by focusing on pullups,pulldowns and wide cable rows ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
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Post by mrbeefy on Jan 10, 2007 7:25:51 GMT -5
Hi Beck!
You are right on the money! I ALWAYS hold weight in my upper body, especially my abs.
It is VERY hard for me to cut. I've started as far as 16 weeks out of strict diet and cardio, etc. I lose weight, but never get ripped enough, in my opinion.
You are right about the v-taper too. I've been working on delts and lats, so I'll try to put more emphasis on that too. With lat pull downs, etc., I've got to be careful because I get a lot of elbow pain. I use wraps on my elbows to keep them warm, and as a reminder not to hyperextend them. Perhaps a lighter weight and higher reps?
Thanks for your input Beck! It is REALLY appreciated. This year is about learning how to get ripped for a show....so I'm open to ALL suggestions!
Frank
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Post by beckie on Jan 10, 2007 16:16:04 GMT -5
yes higher reps and lighter weight work for me-I also do a few drop sets with the weight on the moderate-light scale..
If you have found it hard to cut in the past then I would take a really good look at the diets and try to figure out what foods may be hindering your fat loss..if you want to run them by me(even just the progressions),just let me know! I would be interested to know what methods you have tried-high carb/low carb/low fat/high protein etc?? And is it possible that your meds are having an effect on your metabolism??
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Post by Tim Wescott on Jan 10, 2007 17:07:48 GMT -5
Frank,not too bad for off-season.....anymore added weight from here on in would be a mistake as you would have to diet a lot harder. Some of the stuff I was going to e-mail you: Drop all fruit and fruit juices Drop all bread products,yes,even whole wheat or whole grain Drop all dairy products,yes,even cottage cheese Do cardio by walking on an inclined treadmill 5-6 days a week after training,and do no cardio on leg day. 30 minutes each day,and forget heart rate and all that BS,just get your breathing up and get a sweat going. Keep reps on quads at 10-20,no lower than that ,and go as hjigh as 50 on leg presses.Don`t sweat the weight on the bar,just dig deep and get the reps with whatever kicks your ass poundagewise. Do include Dumbell Pullovers in your routine.Lay the length of the bench and go as heavy as you can for sets of 10-12 reps. Do not worry about calories,just concentrate on getting in the right amounts of macros in your diet,ie. protein,1 gram per pound of bodyweight minimum and go only as high as 200-225 on some days.......250 as a max amount,but not on a daily basis,just on demanding days like leg day for example. Mix it up but get in your bodyweight in grams daily. Excess protein intake like some guys do,means excess calories and 300-400 grams a day is not necessary for everyone contrary to what "they" say! Cycle your carbs.read my carb cycling article that is pinned at the top of the Nutrition Section,and use it as a guide.If you need help on cycling,just let me know. Sample diet.....it is not meant to be fun,but WILL get you contest ready. Meal1: 10 egg whites scrambled in non-fat cooking spray 1/2 cup oatmeal (plain,no milk,use Splenda) Water Meal 2: 1 can water packed tuna 1 plain baked potato (you can use"I Can`t Beleive It`s Not Butter" spray) lg. salad with vinegar water Meal3: 5 oz. skinless chicken breast 1 cup green beans water Meal4: Same as above Add in two other meals consisting of whey protein powder mixed only in water,for you to reach your protein intake goal,each shake should be around 30 grams a peice.this equals approximately 190 grams of low calorie,low fat protein for the day. Do not add fats to the diet,except for the occasional whole egg or two in place of a few egg whites.....you will get more trace fat than you realize just from the tuna,and chicken. If you are starving,eat more fibrous veggies which should not be added into your total carb intake for the day....count only starchy carbs. Rice cake with Sugar-Free jelly,air-popped popcorn with butter spray,SF Jello,and SF gum will help as will more water,especially when drank in conjunstion with the rice cakes and/or popcorn as it will caused the food to expand causing a feeling of fullness. I may have missed a few things,but if you have any questions regarding any of these suggestions,just ask,and read that carb cycling article...it is the key to get lean for you. Later!! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
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Post by Tim Wescott on Jan 10, 2007 17:21:22 GMT -5
Frank,I forgot to add one thing,suffering on a pre-contest diet is a pre-requisite.
These guys nowadays with their cheat meals two weeks into the diet kill me......they are only cheating themselves out of a better placing on contest day,so get to suffering bro! #arockon6ha#
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Post by mrbeefy on Jan 11, 2007 7:13:54 GMT -5
Tim!
Couple of quick questions:
Drop all fruit and fruit juices - DONE Drop all bread products,yes,even whole wheat or whole grain - DONE Drop all dairy products,yes,even cottage cheese - DONE
Do cardio by walking on an inclined treadmill 5-6 days a week - Have started 20 min first thing in morning=walk@3.5-3.8 / 5-6 days a week - 3 days a week - Intervals on either tread mill or elyptical, depending on how my knees feel - 30 min @ 3.5 to 9.0. = OK?
Keep reps on quads at 10-20 - DONE
Do include Dumbell Pullovers in your routine - DONE
Do not worry about calories... - DONE
Cycle your carbs.read my carb cycling article that is pinned at the top of the Nutrition Section- DONE...Questions to follow soon!
Sample Diet:
Meal1: = OK 10 egg whites scrambled in non-fat cooking spray 1/2 cup oatmeal (plain,no milk,use Splenda) Water
Meal 2: Q: Is Yam ok? Balsamic Vinegar ok? 1 can water packed tuna 1 plain baked potato (you can use"I Can`t Beleive It`s Not Butter" spray) lg. salad with vinegar water
Meal3: Are Peas ok ? How About Ground Low Fat Turkey? 5 oz. skinless chicken breast 1 cup green beans water
Meal4: Same as above
Do not add fats to the diet,except for the occasional whole egg or two in place of a few egg whites.....you will get more trace fat than you realize just from the tuna,and chicken. Q: NO EFA ?
All rest seems pretty simple. Will start to institute some changes today, and read the CC article. Will get back with you questions on CC. tried it before successfully, but needs tweaking.
TODAYS WEIGHT - 166.2 lbs.
WO NOTE FROM LAST NIGHT: MAKE MENTAL NOTE.............NO MORE REDLINE!!!!!!
Had tried Redline 1-2 before without success. Took some last night before wo and felt like crap the rest of the night...struggled through wo because I felt nauseous the whole time. YUCK!
Worked Delts and ABS.........Went for the Mind - Muscle Connection...just enough weight to make it burn, bit not so much to make it a "powerlifting exhibition".
ABS - Cable Crunches & Reverse Crunches. (Did Rev Crunches on Mat behind cardio machines....was some serious female spandex going on there! Quite motivational!....sorry ladies....whatever gets me through my workout! ;D )
Frank
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Post by Tim Wescott on Jan 11, 2007 8:18:13 GMT -5
Frank,my answers are below each question in redTim! Couple of quick questions: Drop all fruit and fruit juices - DONE Drop all bread products,yes,even whole wheat or whole grain - DONE Drop all dairy products,yes,even cottage cheese - DONE Do cardio by walking on an inclined treadmill 5-6 days a week - Have started 20 min first thing in morning=walk@3.5-3.8 / 5-6 days a week This is fine,and at only 20 minutes to start with,leaves you some room to make adjustments as needed.ie.(increasing length of time as needed to keep progressing)- 3 days a week - Intervals on either tread mill or elyptical, depending on how my knees feel - 30 min @ 3.5 to 9.0. = OK? From my personal experience,the eliptical should be used for intervals,and time should just be 20 minutes as this is more intense than just walking. If you decide to use the treadmill,do not run,just walk faster.....running is for runners and is very high impact and I think it`s also catabolic.
Just my opinion!Keep reps on quads at 10-20 - DONE Do include Dumbell Pullovers in your routine - DONE Do not worry about calories... - DONE Cycle your carbs.read my carb cycling article that is pinned at the top of the Nutrition Section- DONE...Questions to follow soon! I`ll be here.Sample Diet: Meal1: = OK 10 egg whites scrambled in non-fat cooking spray 1/2 cup oatmeal (plain,no milk,use Splenda) Water Meal 2: Q: Is Yam ok? Balsamic Vinegar ok? 1 can water packed tuna 1 plain baked potato (you can use"I Can`t Beleive It`s Not Butter" spray) lg. salad with vinegar water Yes to both questions...........this diet is just a template and like foods can and should be alternated just to help keep things fresher.Meal3: Are Peas ok ? How About Ground Low Fat Turkey? 5 oz. skinless chicken breast 1 cup green beans water Ground turkey is only OK if it`s from the breast portion........if you do use it,just dab off any excess fat/grease with paper towel on both sides.
Peas are fine,as are any fibrous vegetables....again,mix and match them.Meal4: Same as above Do not add fats to the diet,except for the occasional whole egg or two in place of a few egg whites.....you will get more trace fat than you realize just from the tuna,and chicken. Q: NO EFA ? I would possibly add just a bit of fat on very low or zero carb days,but be careful as fats are calorie dense.
As you get leaner,I would add more going by just how I looked in an effort to keep calories up a bit.
Remember the bottom line above anything else to get lean is that you MUST create a calorie deficit.All rest seems pretty simple. Will start to institute some changes today, and read the CC article. Will get back with you questions on CC. tried it before successfully, but needs tweaking. TODAYS WEIGHT - 166.2 lbs. WO NOTE FROM LAST NIGHT: MAKE MENTAL NOTE.............NO MORE REDLINE!!!!!! Had tried Redline 1-2 before without success. Took some last night before wo and felt like crap the rest of the night...struggled through wo because I felt nauseous the whole time. YUCK! Worked Delts and ABS.........Went for the Mind - Muscle Connection...just enough weight to make it burn, bit not so much to make it a "powerlifting exhibition". ABS - Cable Crunches & Reverse Crunches. (Did Rev Crunches on Mat behind cardio machines....was some serious female spandex going on there! Quite motivational!....sorry ladies....whatever gets me through my workout! ;D ) Frank Train hard brother!!
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Post by mrbeefy on Jan 11, 2007 8:32:53 GMT -5
Cool Tim! Got it! Admin Note for future posts.............. I have a color deficiency to pastel colors.....I really can't see the RED print ![:-/](//storage.proboards.com/forum/images/smiley/undecided.png)
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Post by Tim Wescott on Jan 11, 2007 13:20:24 GMT -5
Cool Tim! Got it! Admin Note for future posts.............. I have a color deficiency to pastel colors.....I really can't see the RED print ![:-/](//storage.proboards.com/forum/images/smiley/undecided.png) Sorry Frank,I`ll go back and change it to yellow when I get time later today. Won`t take but a minute or two.
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