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Old 10-23-2013, 03:00 PM   #31
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I haven't been following that layout to be honest. I am following the "routine" I posted just above your post though almost to a "T" daily. And those totals work out to the following:

3200 calories
310g Protein
170g Carbs
60g Fat
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Old 10-23-2013, 03:02 PM   #32
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And that's for gym days. The 2 days off I cut out almost all of my protein shakes. I just have one for breakfast.
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Old 10-23-2013, 04:10 PM   #33
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Quote:
Originally Posted by usdm420 View Post
And that's for gym days. The 2 days off I cut out almost all of my protein shakes. I just have one for breakfast.
So what do you eat on off days? Looks like most of your protein is coming from shakes. Not really a huge deal but I'd personally like to see more real food.
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Old 10-23-2013, 05:26 PM   #34
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I usually try to have two shakes a day during work out days... and like Spec C says I really try to incorporate a of proteins (chicken, fish, turkey) however I will have red meat every now and then. Looks like you are doing really well. This is my first time really focusing on meeting goals and dieting properly. So I guess we are on the same boat.
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Old 10-24-2013, 06:17 AM   #35
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Quote:
Originally Posted by Spec C View Post
So what do you eat on off days? Looks like most of your protein is coming from shakes. Not really a huge deal but I'd personally like to see more real food.
On my off days I'll cut out all shakes except my morning one, and MAYBE a mid-afternoon one....and I up my food intake for breakfast/lunch/dinner.

So for breakfast I'll up my oatmeal serving and I'll add 5-6 eggs. For lunch I'll add a small bowl of oatmeal or double my protein source portions.

And that was an example of how I'm eating...it's not my go-to every single day routine. There's days I'll swap out a shake for a can of tuna, or I'll have some beef jerky as a snack instead of a shake. It really all depends on my work day and how busy I am. But I know what you mean, I could definitely do without 2 of those shakes and replace them with some real food protein intake. I'll try and make a more conscious effort in that regard.
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Old 10-30-2013, 09:00 AM   #36
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Monday Night:

Bench Press:
235lbs. 5x5

Dumbbell Press:
60lbs. 10x5

Cable Flyes:
265lbs. (Machine Max) 10x5

Rope Lat Pulldowns:
85lbs. 10x5

Overhead Tricep Extensions:
65lbs. 20x4

Incline Press:
155lbs. 10x4
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Old 10-30-2013, 09:02 AM   #37
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Last night:

Wide grip cable pulldowns:
140lbs. x10 (4 sets)

Mid rows:
140lbs. x10 (4 sets)

Reverse curls:
20lbs. x15 (4 sets)

Rope curls:
72lbs. x10 (4 sets)

Hammer curls:
45lbs. x10 (4 sets)

Crunches
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Old 10-30-2013, 09:02 AM   #38
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Tonight is leg day. Squats, DL, Leg press, leg curls.
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Old 11-01-2013, 02:54 PM   #39
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10/31/13

Smith Machine OHP
155lbs x10 (4 sets)

Front rows
95lbsx10
105lbs.x10 (4 sets)

Overhead raises
20lbs. x10 (4 sets)

Front raises
20lbs. x10 (4 sets)

Rope curls
72lbs x12 (4 sets)

Barbell shrugs
140lbs. x10 (4 sets)

Crunches

Leg Press
600lbs. x15 (3 sets)
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Old 11-05-2013, 11:38 AM   #40
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420 whats your goal and current stats?

Damn I can't get more than 4 eggs down in the morning typically
Actually kinda jelly of dudes who can pound big portions.
I shoot for realistic meals which don't result in me shitting out half the protein. Ie:

1. Protein shake 30-40g protein. Any more is waste from my research
2. 4 eggs, whole grain toast or steel cut oatmeal w/hunny, ham slices
3. Meat veggies/fruits moderate carbs (ie grilled chx wrap)
4. Gym/sugary protein shake
5. Lean meats coloful veggies moderate carbs
6. Lean multisource protein shake

For my food protein I shoot for 50-80g per meal, less with milk-based due to absorb ption rates

And I agree with spec c on mobility stuff. A week without really good stretching makes the gym hurt

Although idk how i feel about belts.. I know that they are good for powerlifting and such to avoid injury, but ibfeel a lot of dudes use them as a crutch and don't build a solid core
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Old 11-05-2013, 12:23 PM   #41
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My goal was to yoke up pretty good until the end of the year. Then I'll go a good 5-6 months dropping fat on a cut. Still will be doing mainly weight training, but I'll lower the weight, up the reps, and cut back on my caloric intake. It'll still be high protein, but I'll tone down on the carbs/fat.


Right now I'm using Muscle Pharm's Combat protein blend which is a mixture of Whey and Casein, so it acts as both an immediate and longer releasing protein source.

Yesterday's breakdown for example was:

Breakfast:
Greek yogurt (plain)
Meat omelette (turkey bacon, black forest ham, 4 egg whites, 2 whole eggs)

Snack:
Protein shake (50g)

Lunch:
Turkey sandwich on organic whole wheat bread (dry with lettuce/tomato and about 1/3 pound of turkey lol)
2 diced red potatoes

Snack:
Beef jerky

Preworkout:
Banana + greek yogurt

Post-workout:
1 Gatorade + protein shake (drank Gatorade and pounded the shake about 45 minutes later)

Dinner:
8oz. of tri tip steak
1.5 cups of brown rice
1 cup of broccoli

Before bed:
Protein shake (50g)


I don't have a belt yet, but I did buy a foam roller and have been doing some stretching with it. It's really helped my breathing and relaxation between sets.
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Old 11-05-2013, 12:27 PM   #42
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Stats:

6'1 275-280 pounds depending on the day.
I started really "lifting" in June and weighed the exact same. But I've dropped a shirt size and 2 pant sizes.
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Old 11-05-2013, 12:28 PM   #43
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I'm also taking ON BCAA's and NO Xplode for pre-workout.
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Old 11-05-2013, 02:48 PM   #44
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Quote:
Originally Posted by gunsup0331 View Post
Although idk how i feel about belts.. I know that they are good for powerlifting and such to avoid injury, but ibfeel a lot of dudes use them as a crutch and don't build a solid core
They entire purpose of the belt is to give something for your "abs" to push into. You are still using your core to stabilize the lift, possibly even more so, if you are using the belt correctly that is.

That said I don't even put my belt on until a 500+lb deadlift, and over 405 squat.
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Old 11-05-2013, 02:53 PM   #45
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How long have you squatted/DL'd Spec? Just wondering how long it took for you to build up your core for those kinds of heavy lifts.
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Old 11-05-2013, 03:42 PM   #46
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Couple years consistently. Your core strengthens as you get stronger.
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Old 11-05-2013, 05:00 PM   #47
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Quote:
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Stats:

6'1 275-280 pounds depending on the day.
I started really "lifting" in June and weighed the exact same. But I've dropped a shirt size and 2 pant sizes.
Nice dude ur gonna be beast AF. If you are already sticking to a disciplined diet I think you should have no probs cutting. I saw ur starting weights and was like no way this dude is little lol

Belts: I'm not an expert by any means so I'm sure there are bennies I don't know about. My personal experience without one is that a year ago 300lbs wouldve crushed me and now with good core discipline I'm "gucci" lol

Good stuff keep us updated yo
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Old 11-05-2013, 06:10 PM   #48
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Quote:
Originally Posted by gunsup0331 View Post
Nice dude ur gonna be beast AF. If you are already sticking to a disciplined diet I think you should have no probs cutting. I saw ur starting weights and was like no way this dude is little lol

Belts: I'm not an expert by any means so I'm sure there are bennies I don't know about. My personal experience without one is that a year ago 300lbs wouldve crushed me and now with good core discipline I'm "gucci" lol

Good stuff keep us updated yo
Thanks man I'm busting my fucking ass. I still have a TON of learning and tweaking to do in terms of diet and training....but I'm in this shit for the long haul now. My "goal" would really be to get down to 250. Before I ballooned up my natural weight was 230. I carried 230 how most carry 180. If I can get to 250 and keep stacking muscle ill be happy as fuck.

But again, that's a long way out and I've got a long road ahead.

Thanks for checking in though man, ill keep this updated for the most part.
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Old 11-06-2013, 10:11 AM   #49
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Hit the bench again this morning and put up 225 x10 for 2 sets before dropping to 8, then 6.
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Old 11-24-2013, 08:47 PM   #50
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How goes it?
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Old 11-25-2013, 12:15 PM   #51
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Hey Spec, it's going great man. Like, REALLY good. I can't wait to start a cut come January. But as far as muscle mass, it's piling on nicely. I've added in DL's to my routine on leg day and I'm noticing that's helping my gut to slim down and adding strength to my lower back. I'm still gradually adding weight and getting stronger by the week.
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Old 11-27-2013, 03:56 PM   #52
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came here for nudes, huge let down :\
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Old 11-27-2013, 07:38 PM   #53
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came here for nudes, huge let down :\
You realize this forum is a dick farm right?

Not that there's anything wrong with that


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Old 12-11-2013, 10:16 AM   #54
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Started my cut yesterday. Goal is to drop down 25 pounds in 2.5 months (mid-Dec till end of Feb). My daily intake will go from 3100-ish cals down to 2200 with a super STRICT/clean diet.

Yesterday's food log:

Breakfast:
Oatmeal
Monster Rehab Tea

Lunch:
9oz of grilled chicken breast
1 cup of broccoli
1.5 cups of diced red potatoes

Snack:
1 cup of Plain non-fat Greek yogurt
1 cup of Bear Naked Granola

Dinner:
Spaghetti with sweet sausage (whole wheat noodles)

Post workout:
Protein shake with additional greek yogurt and 2% milk

Total intake for the day:
2230 cals
218g of protein
253g of carbs
50g of fat
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Old 12-27-2013, 02:02 PM   #55
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12/27/13

BP
225x6 (3 sets)

Incline BP
165 10x3 sets

Rack chins
3 sets of 12

Tricep push downs
179x10 3 sets

Pec dec
265x10x3 sets

Rev pec dec
151x10x3 sets

Tricep overhead extensions
65x10x3 sets

Crunches
25x4
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Old 12-27-2013, 06:59 PM   #56
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Do a 10% drop after your work sets on bench. So you would do your 3 sets at 90%, then go 205 x 6 for example(10% of 225).

Next week you will work up to a heavy 5, then do 10% drop. Make sure you are pausing each rep... Legit pause... Depending how hard 225 was, I would do 230-235 x 5 for 2-4 sets, then drop.
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