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Post by Tim Wescott on May 22, 2007 15:50:14 GMT -5
… you know how we like pics hen Andrew? :-) Thanks for the update! Andrew, you have a superbe potential, great proportions and a very remarkable muscle mass, seriously! Just make sure you reach a top condition, it's a must. At 10 weeks out, your bodyfat could be lower so dont be affraid to hit the diet hard and add cardio sessions, I would target something like 1,75 lbs a week. You are a true warrior Andrew, you can do it!! TEAM WOTW!!!!! PM me if you have any questions Andrew! Mo I agree Mo........not to be rude Andrew,I`m only trying to be honest, and to help you, beleive me brother,but I feel you are a bit behind in your prep........tighten up the diet,and do more cardio...........either longer duration, or double sessions, and pound down the water. I hope you`re not pissed by my comments, as you do look good,but I think you need to step things up.........just trying to be constructive and kep it real, as I truly want you to succeed and kick ass this year my friend !
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Post by RUBICON19 on May 22, 2007 20:38:22 GMT -5
I agree with Tim and Mo... If you need any help, just ask!!!!!
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Post by chanman83 on May 22, 2007 21:34:33 GMT -5
guy, I am no way pissed off at your comments. The reason I left my old gym for a while was my friends used to sugar coat stuff and say I was good but I knew i wasn't. Thank you mo, tim, and randy for your insight. This will only HELP ME. I WANT you guy to tell me like it is. I'm going to def be doing dbl soon enough (prob tomorrrow) and i'm def buckling down diet wise. I trust what Eric has me doing and we'll see how it goes. AGAIN, you guys are great and I love you guys for it and again thanks for your comment they MEAN A TON to me!
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Post by RUBICON19 on May 23, 2007 5:23:21 GMT -5
guy, I am no way pissed off at your comments. The reason I left my old gym for a while was my friends used to sugar coat stuff and say I was good but I knew i wasn't. Thank you mo, tim, and randy for your insight. This will only HELP ME. I WANT you guy to tell me like it is. I'm going to def be doing dbl soon enough (prob tomorrrow) and i'm def buckling down diet wise. I trust what Eric has me doing and we'll see how it goes. AGAIN, you guys are great and I love you guys for it and again thanks for your comment they MEAN A TON to me! Glad you took this the right way. Now get back in there and MAKE this happen. Maybe you could post your diet.
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Post by chanman83 on May 23, 2007 9:26:37 GMT -5
Shock Chest/Abs
-INCLINE DB PRESS...1 X 8-10 85 x 10 -SUPERSET: INCLINE DB PRESS/HAMMER INCLINE PRESS...1 X 8-10 EACH 85 x 10 / 2 (45s) x 10 -TRISET: INCLINE DB PRESS/HAMMER INCLINE PRESS/CABLE CROSSOVER...2 X 8-10 EACH 85 x 9 / 1 + 35 x 9 / 60 x 9 85 x 8 / 1 + 25 x 8 / 60 x 8 -SUPERSET: HAMMER INCLINE PRESS/CABLE CROSSOVER...1 X 8-10 EACH 1 + 35 x 8 / 60 x 9 -CABLE CROSSOVER...1 X 8-10 60 x 8 -SUPPORTED STRAIGHT LEG RAISE...1 X 12-15 bw x 15 -SUPERSET: SUPPORTED STRAIGHT LEG RAISE/SLIGHT INCLINE KNEE-HIP RAISE...1 X 12-15 EACH bw x 14 / bw x 13 -TRISET: SUPPORTED STRAIGHT LEG RAISE/SLIGHT INCLINE KNEE-HIP RAISE/CABLE CRUNCH...1 X 12-15 EACH bw x 12 / bw x 12 / 130 x 13
Cardio: 55 mins elliptical
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Post by chanman83 on May 23, 2007 9:29:48 GMT -5
Currently I"m taking in Training days 270g protein 135g carbs fats: naturally in food + 28 (efas)
Off days 290g pro 90g carbs naturally in foods + 28 (efas)
I just measure the food and follow his instructions. I think my big issue was I did what I said I wasn't going to do and that is get fat again in the offseason. I mean by no means was I back to 220 but I started at 211. So if there is fault and stuff its all on me.
OH I'm doing 55 min of cardio for now but I know Eric will bump it up.
I am DEFINITLY being very strict on my diet and Tim is right that I do want to succeed because I know I got the goods I just need to freaking Dial in.
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Post by masterschamp on May 23, 2007 9:55:57 GMT -5
Andrew.....ask Coach about adding in another cardio session at night You just persevere, young man........you have the heart for this game...quite often that is what separates those who can from those who can't. I believe in you because I can feel the drive you have within.
Keith
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Post by Tim Wescott on May 23, 2007 12:47:03 GMT -5
Great attitude Andrew,and I applaud you for accepting the constructive criticism in the manner that it was meant to be taken......too many fragile egos in this sport with people who like smoke blown up their asses. Personally,I`d cut protein down a bit just to get rid of the excess calories,but I`m more than positive Eric knows what he`s doing. Great chest workout bro.....keep pumping!!
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Post by Intensity on May 23, 2007 13:24:07 GMT -5
Excellent attitude Andrew! The reason why we tell you this is because we want the best for you, we believe in your potential and we know we are not saying that for nothing!
Now that you know what you want, go get it!
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Post by mrky03 on May 23, 2007 18:34:48 GMT -5
Yes Andrew we are all behind you! Theres no doubt you have the heart and the drive to do this!
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Post by RUBICON19 on May 24, 2007 15:31:02 GMT -5
Have you thought about lowering carbs WAY down?
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Post by chanman83 on May 25, 2007 10:05:52 GMT -5
Have you thought about lowering carbs WAY down? omg down with 9 weeks to go ahhh everyone gonna hate me.. even the girl i'm tryin to date.. but.. ITS possible
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Post by chanman83 on May 25, 2007 10:18:12 GMT -5
QUADS/HAMS -CLOSE STANCE HACK SQUATS...1 X 8-10 3 + 25 x 10 -SUPERSET: CS HACK SQUATS/LEG PRESS...1 X 8-10 EACH 3 + 25 x 10 / 7 x 10 -TRISET: CS HACK SQUATS/LEG PRESS/BB ALTERNATING BENCH STEP-UPS ...1 X 8-10 EACH 3 + 35 x 8 / 7 x 10 / 95 x 10 -GIANT SET: CS HACK SQUATS/LEG PRESS/BB ALTERNATING BENCH STEP-UPS/LEG EXTENSION ...1 X 8-10 EACH 3 + 25 x 8 / 7 x 9 / 95 x 10 / 195 x 10 **SPECIAL SUPERSET: DRY HEAVE/VOMIT...1 X MAX DEF DID THAT!! in a pool of sweat -SEATED LEG CURL...1 X 8-10 165 x 9 -SUPERSET: SEATED LEG CURL/LYING LEG CURL...1 X 8-10 165 x 8 / 110 x 8 -TRISET: SEATED LEG CURL/LYING LEG CURL/STIFF DEADLIFT...1 X 8-10 150 x 9 / 95 x 8 / 3 (25s) x 10
-GIANT SET: SEATED LEG CURL/LYING LEG CURL/STIFF DEADLIFT/ADDUCTION MACHINE...1 X 8-10 150 x 8 / 95 x 8 / 3 (25s) + 10 x 8 / 170 x 9
*walks like a duck*
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Post by chanman83 on May 25, 2007 13:50:58 GMT -5
btw.. i'm a bit frustrated. seems i'm kinda stuck at 190 to 192 range past 2 weeks. I'm back up to 192 today.. WTH!!! its frustrating with all teh cardio and proper eating I'm doing..I know eric will prob make me go thru hell starting tomorrow #bfallinganvil1er#
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Post by Tim Wescott on May 25, 2007 14:26:16 GMT -5
btw.. i'm a bit frustrated. seems i'm kinda stuck at 190 to 192 range past 2 weeks. I'm back up to 192 today.. WTH!!! its frustrating with all teh cardio and proper eating I'm doing..I know eric will prob make me go thru hell starting tomorrow #bfallinganvil1er# I`m telling you bro,cut carbs to 50-100 grams,and drop protein bigtime............a guy your size doesn`t need to steadily eat that much protein,only occasionally. Anyway,as you said,Eric will most likely change things up for you. Stay focused and train hard!!
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Post by RUBICON19 on May 25, 2007 14:45:40 GMT -5
btw.. i'm a bit frustrated. seems i'm kinda stuck at 190 to 192 range past 2 weeks. I'm back up to 192 today.. WTH!!! its frustrating with all teh cardio and proper eating I'm doing..I know eric will prob make me go thru hell starting tomorrow #bfallinganvil1er# I`m telling you bro,cut carbs to 50-100 grams,and drop protein bigtime............a guy your size doesn`t need to steadily eat that much protein,only occasionally. Anyway,as you said,Eric will most likely change things up for you. Stay focused and train hard!! Drop some DAMN carbs. You can raise them back up at any point. Tim is right. Although I do like higher protein myself
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Post by QuietBob on May 25, 2007 16:06:27 GMT -5
Totally agree with Randy. Take in only fibrous carbs (veggies) with good fats at every meal. Add in carbs every few days if you feel you need them (energy-wise). You need to convert you body to a fat-burning machine now. I hit a wall at about 12 weeks and did this switch and was amazed at the results. I'm still lifting as heavy as I was pre-contest and am the leanest I've ever been. You have a ton of muscle on your frame! Start burning the fat for your energy needs and you'll start seeing the change in the mirror. You're doing great; stay focused!
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Post by Tim Wescott on May 25, 2007 16:31:00 GMT -5
I`m telling you bro,cut carbs to 50-100 grams,and drop protein bigtime............a guy your size doesn`t need to steadily eat that much protein,only occasionally. Anyway,as you said,Eric will most likely change things up for you. Stay focused and train hard!! Drop some DAMN carbs. You can raise them back up at any point. Tim is right. Although I do like higher protein myself Randy,I eat high protein too,but I think the amounts should be staggered between higher and lower intake just making sure to get in the old 1 gram per pound of bodyweight as a minimum amount,not 290 all the time..waaaay too much to eat on a constant basis when you only weigh 190. I do 165-170,up to over 300 at times but usually stay around 200 or so.
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Post by RUBICON19 on May 25, 2007 20:00:41 GMT -5
I know Tim. Its just easy for me to eat 300 grams per day or more.... I understand your point though.
Any who. Go for it BIG "A".... We are all pulling for you!
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Post by chanman83 on May 25, 2007 21:01:26 GMT -5
Thank you guys... you guys rule! yep.. my carbs are down now... 90 on training days and 50 on non.. MOMMY!
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