PDA

View Full Version : follow my road to success. (1st show) Eastern USA november 14th 2009...and beyond....



Pages : [1] 2 3 4

Darnelle B
07-03-2009, 10:25 PM
Hey guys whats up i'm back.... had to start a fresh thread for all you guys to see and follow me.

i'm so ready. own the road to my first show i will be help by no other then FORSTY and a few other people with moral support.

start diet is palumbo"s 200lbs sample diet then frosty the great will modify as needed,to help me get in the contest shape i'm dying to be in....

well this is it guys.... i hope to see all of you in november. :)

pics will be up,stats,workouts,meals i have had that day,including cheat meals. all will be posted day by day.

thank you for following here is the diet iam using....


MEAL #1
5 whole Omega-3 Eggs (with 4 additional whites)

MEAL #2
SHAKE: 54g Whey Protein Isolate*** with 1.5 Tablespoon of All Natural PB


MEAL #3
“Lean Protein Meal” 7oz (cooked) chicken (or Turkey, or Tuna, or tilapia, flounder, or cod) with 1/3-cup RAW almonds, cashews or walnuts

MEAL #4
SHAKE: 54g Whey Protein Isolate with 1 ˝ tablespoons of All Natural Peanut butter (no sugar added)

MEAL #5
“Fatty Protein Meal” 7oz (cooked) Salmon, Swordfish, or 8oz RED MEAT (filet mignon, or top round cut) with a green salad (no tomatoes, carrots, or red peppers) with 1 tablespoon of Olive Oil or Macadamia nut oil and vinegar

MEAL #6
SHAKE: 54g Whey with 1 ˝ tablespoon all natural peanut butter OR 4 whole Omega-3 eggs

sifferman
07-03-2009, 11:57 PM
Good Luck!!

Frosty
07-04-2009, 12:06 AM
This is gonna be fun!!! I really hope to see you step on stage in the best shape of your life!

Darnelle B
07-04-2009, 12:29 AM
Good Luck!!

Thanks a lot.

Darnelle B
07-04-2009, 12:33 AM
This is gonna be fun!!! I really hope to see you step on stage in the best shape of your life!

This will be fun. I'm just so focused and ready.

Darnelle B
07-04-2009, 12:42 AM
Today was a long day!!!! Worked a few hours. Iam a trainer at a gym I will not state.lol

Meals or all equal but this was the order they where in.

Meal 1 shake 1tbs mac-nut buttter.

Meal 2 shake 1tbs mac-nut butter

Meal 3 shake 1tbs mac-nut butter

Meal 4 7oz chicken 1 1/2 tbs peanut putter/ green salad

Meal 5 7oz chicken. 1 1/2 tbs peanut butter

Meal 6 7oz chicken 1tbs mac-nut oil

20g of cod liver oil thru out the day

2hr of cardio.



That was my day guys. :)

GirlyMuscle
07-04-2009, 01:24 AM
Hey Darnelle! This is going to be my first show as well! Also, Dave is prepping me, too!

I'd been debating if I wanted to journal my prep publicly or not. I'm gonna be excited to follow yours! Have fun! Good luck at the show!

Darnelle B
07-04-2009, 02:03 AM
Hey Darnelle! This is going to be my first show as well! Also, Dave is prepping me, too!

I'd been debating if I wanted to journal my prep publicly or not. I'm gonna be excited to follow yours! Have fun! Good luck at the show!




thank you soo much and good luck too you also....

Darnelle B
07-04-2009, 02:56 AM
Today was a long day!!!! Worked a few hours. Iam a trainer at a gym I will not state.lol

Meals or all equal but this was the order they where in.

Meal 1 shake 1tbs mac-nut buttter.

Meal 2 shake 1tbs mac-nut butter

Meal 3 shake 1tbs mac-nut butter

Meal 4 7oz chicken 1 1/2 tbs peanut putter/ green salad

Meal 5 7oz chicken. 1 1/2 tbs peanut butter

Meal 6 7oz chicken 1 1/2 tbs peanut butter

20g of cod liver oil thru out the day

2hr of cardio.



That was my day guys. :)



just had to fix it the last meal had peanut putter also.... but will be doing mac-nut oil with my last meal for now on

GRAVESY
07-04-2009, 05:51 AM
Good Luck and Have at It.

bigc11
07-04-2009, 11:05 AM
good luck man, interested in seeing your progress.

Darnelle B
07-04-2009, 11:40 AM
What's good guys.... on my way to work to train a few clients....

Then to do my 2hrs of cardio and some calves,and abs....

Feeling good this morning. :)

Will update you guys later today.

Darnelle B
07-04-2009, 04:35 PM
Back from the gym. 2 hrs of cardio done.

Now on to my 3rd meal. :)

OK I WILL UPDATE U GUYS LATER.

Darnelle B
07-05-2009, 01:40 AM
7-4-09

ok today was fine here is how the meals went today.

meal 1
5 whole eggs 4 whites

meal 2
shake 46g
1 1/2 tbs of peanut butter

meal 3
7oz chicken
1 1/2 tbs of peanut butter

meal 4
7oz chicken
1 1/2 tbs of peanut butter

meal 5
7oz chicken
1 1/2 tbs of peanut butter

meal 6
3oz of chicken and 3 whole eggs....ran out of chicken by this time had to add some eggs.lol
1 tbs mac-nut butter

20g cod liver oil thru out the day.


1 gallon of water or more.

2hrs of cardio done.

NickD
07-05-2009, 11:01 AM
Awesome man, especially after seeing your profile from 2004. I'm in a situation similar but with a lot less fat to lose but more muscle to built but still, you have inspired me, for real. And I wish you the best of luck for your contest!

But I got a question though, when did you became a personal trainer in this process?

Darnelle B
07-05-2009, 11:23 AM
Awesome man, especially after seeing your profile from 2004. I'm in a situation similar but with a lot less fat to lose but more muscle to built but still, you have inspired me, for real. And I wish you the best of luck for your contest!

But I got a question though, when did you became a personal trainer in this process?

been working at a gym in newyork as a personal trainer since last august.... just got my cert a few weeks ago.

Darnelle B
07-06-2009, 02:26 AM
7-5-09

My day was good. Here is the way my meals went today.

Meal 1
5 whole eggs 4 whites

Meal 2
Shake 46g
1tbs mac-nut butter

Meal 3
Shake 46g
1tbs mac-nut butter

Meal 4
7oz chicken
1 1/2 tbs natty peanut butter

Meal 5
7oz chicken
1 1/2 tbs natty peanut butter

Meal 6/cheat meal
Suffed talipia w/ stuffed crabmeat
With brocoli and 3 baked potatoes
1 sweet potatoe. Dessert was 3 rice cakes with a little sugar free jam.



Stuffed right now. Lol going to sleep goodnight people.

GirlyMuscle
07-06-2009, 06:49 AM
Where do you get mac nut butter?

Darnelle B
07-06-2009, 07:50 AM
Where do you get mac nut butter?\

sent you a pm

THEDRAGON
07-06-2009, 01:08 PM
Big d chest today son!!!!!!

Darnelle B
07-07-2009, 02:31 AM
6-6-09

this is how my meals went today

meal 1
shake 46g protein
1 tbs mac-nut butter

meal 2
7oz chicken
1.5 tablespoon peanut butter

meal 3
shake 46g protein
1 tbs mac-nut butter

meal 4
shake 46g protein
1 tbs mac-nut butter

meal 5
shake 46g protein
1 tbs mac-nut butter

meal 6
7oz chicken 1 tbs mac-nut butter

Darnelle B
07-07-2009, 02:33 AM
2hrs of cardio to day done!

i did chest today it was great. will start recording stats next week of every workout.

Darnelle B
07-07-2009, 04:37 AM
here is some pics i taken on sunday 6-4-09.... i know i'm fat.lol these are my starting pics. i need to work on my posing.... please keep it real and say what you feel. it's my first show and it will be hell getting there but i'm so focused.... so here are the starting pics.... i posted alot so u guys can see it all.lol


http://i31.tinypic.com/veovmw.jpg


http://i29.tinypic.com/ay2ft2.jpg


http://i26.tinypic.com/9l8uoz.jpg


http://i26.tinypic.com/2qlygzn.jpg

http://i26.tinypic.com/fbvo6d.jpg



http://i26.tinypic.com/t9jk2e.jpg

http://i32.tinypic.com/2mcfw8y.jpg

http://i30.tinypic.com/ff3k3n.jpg

GirlyMuscle
07-07-2009, 11:59 AM
I think you have a great start. You've got plenty of mass. Dave will bring you in shredded. This is gonna be fun to follow your progress.

Darnelle B
07-07-2009, 01:43 PM
I think you have a great start. You've got plenty of mass. Dave will bring you in shredded. This is gonna be fun to follow your progress.

Thank you.... I'm not working with dave. Just using the keto diet.

I'm working with forsty with nutrition and dieting.

Still deciding who I should get to help with posing.

GottaGetLean
07-07-2009, 02:29 PM
Thank you.... I'm not working with dave. Just using the keto diet.

I'm working with forsty with nutrition and dieting.

Still deciding who I should get to help with posing.

but arent u gona use dave for ur prep?

GottaGetLean
07-07-2009, 02:31 PM
here is some pics i taken on sunday 6-4-09.... i know i'm fat.lol these are my starting pics. i need to work on my posing.... please keep it real and say what you feel. it's my first show and it will be hell getting there but i'm so focused.... so here are the starting pics.... i posted alot so u guys can see it all.lol


http://i31.tinypic.com/veovmw.jpg


http://i29.tinypic.com/ay2ft2.jpg


http://i26.tinypic.com/9l8uoz.jpg


http://i26.tinypic.com/2qlygzn.jpg

http://i26.tinypic.com/fbvo6d.jpg



http://i26.tinypic.com/t9jk2e.jpg

http://i32.tinypic.com/2mcfw8y.jpg

http://i30.tinypic.com/ff3k3n.jpg


lets see a lat spread! and ur back double bi pose looks like u squeezing ur shoulder blades together too much, try spreading ur lats as much as possible during that pose.

Darnelle B
07-08-2009, 01:29 AM
but arent u gona use dave for ur prep?


nope i dont have the money.... plus i like forsty way.... he is great with the diet and supp info. so i'm happy. :)

Darnelle B
07-08-2009, 01:31 AM
lets see a lat spread! and ur back double bi pose looks like u squeezing ur shoulder blades together too much, try spreading ur lats as much as possible during that pose.



i know my posing sucks i need some help. i will pratice.... thanks for the great info. i will try what you said.

Darnelle B
07-08-2009, 01:42 AM
meal 1
7oz chicken
1.5 tbs peanut butter

meal 2
shake....50g
1tbsmac nut butter

meal 3
shake....50g
1tbs mac nut butter

meal 4
shake....50g
mac nut butter

meal 5
7oz chicken
1.5 tbs peanut butter

meal 6
7oz chicken
1.5 tbs peanut butter

Darnelle B
07-08-2009, 01:48 AM
did back and bi's today.

3hrs of cardio today. i'm beat. ready for some sleep

GirlyMuscle
07-08-2009, 05:54 AM
Wow! Three hours of cardio already? Dude, you know you have 17 more weeks right? ;)

GottaGetLean
07-08-2009, 03:45 PM
did back and bi's today.

3hrs of cardio today. i'm beat. ready for some sleep


lol wtf 3 hours?? thats like 2 weeks of cardio for me... lol

Frosty
07-08-2009, 08:54 PM
Haha maybe he did like me and some days you're bored and just do extra cardio. With low intensity it's easy to do when you have extra time on your hands and you're bored. Nothing wrong with it, IMO. Your body lets you know when you're doing too much... lol But I will say when you have a good bit of fat to lose like Darnelle it's easy to get away with a ton of cardio. I've actually reduced my cardio as my diet has progressed....I was doing 3 hours a day and now I'm down to 1-2 hours. It was so much easier to get in 3 hrs and sometimes 4 hrs a day when I was fat, but now that has changed... lol I did drop 50 lbs pretty quickly doing that.

thepump
07-08-2009, 08:56 PM
Bro, that's some hard core cardio - what do you have on your IPOD LOL

Darnelle B
07-09-2009, 01:32 AM
Bro, that's some hard core cardio - what do you have on your IPOD LOL

sometimes i dont even use an ipod the show is my motovation. some time i to 2hrs at one time, i be in the zone. and now my fiance is dieting we do it together at night sometimes during the week and i also go bike riding. that besides my 2hr that i always do.

Darnelle B
07-09-2009, 01:35 AM
7-8-2009

meal 1
shake....50g
1.5 tbs peanut butter

meal 2
shake....50g
1tbsmac nut butter

meal 3
shake....50g
1tbs mac nut butter

meal 4
shake....50g
mac nut butter

meal 5
shake....50g
mac nut butter

meal 6
7oz chicken
1.5 tbs peanut butter

1 gallon water.

1hr and 30mins of cardio.

did shoulders today nice and heavy.

GirlyMuscle
07-09-2009, 06:58 AM
I'm just curious Darnelle. I just got my plan from Dave and I'm starting at 45min of cardio a day. Did he give you two hours or is that your choice?

Darnelle B
07-09-2009, 12:00 PM
I'm just curious Darnelle. I just got my plan from Dave and I'm starting at 45min of cardio a day. Did he give you two hours or is that your choice?

I'm not working with dave just doing the keto diet. Working with forsty. And that was a choice we made and it works due to me having a lot of fat so I can get away with it. For now. Lol but it's working great thius week has been a good week for me.

GirlyMuscle
07-09-2009, 12:25 PM
OK cool. I missunderstood. I thought you were working with Dave himself.

How much do you think you need to lose?

Darnelle B
07-09-2009, 02:17 PM
OK cool. I missunderstood. I thought you were working with Dave himself.

How much do you think you need to lose?



To be honest I'm not playing the number game right now. Because I'm not near lean. So I'm looking more in the mirrior. But hoping to hit the stage at 200-220. I hope. But what ever it takes no matter the weight I have to get to I will push to do my best. So I don't know after Sunday I will have an better number on how much.

GirlyMuscle
07-09-2009, 04:29 PM
Yeah...I hear ya. I used to fret over what my comp weight would be. I know it will be between 120 and 135. So for now thats good enough for me. I'm gonna weigh whatever I weigh, as long as I look the way I want.

I haven't even weighed myself in two weeks that's how not worried I am about it. Guess I'll have to start weighing once a week now for Dave.

Darnelle B
07-10-2009, 12:42 AM
meal 1
shake....50g
1.5 tbs peanut butter

meal 2
shake....50g
1tbsmac nut butter

meal 3
7oz chicken
1tbs mac nut butter

meal 4
shake....50g
mac nut butter

meal 5
shake....50g
mac nut butter
salad

meal 6
7oz chicken
1.5 tbs peanut butter

1 gallon water.

2hr cardio

GottaGetLean
07-10-2009, 09:04 PM
meal 1
shake....50g
1.5 tbs peanut butter

meal 2
shake....50g
1tbsmac nut butter

meal 3
7oz chicken
1tbs mac nut butter

meal 4
shake....50g
mac nut butter

meal 5
shake....50g
mac nut butter
salad

meal 6
7oz chicken
1.5 tbs peanut butter

1 gallon water.

2hr cardio

just 2 hours of cardio? dam u slacking.. lol

Darnelle B
07-10-2009, 09:38 PM
just 2 hours of cardio? dam u slacking.. lol

I know.... lmaooooooo I was sick. I will do five hour tomorrow.

Darnelle B
07-10-2009, 09:50 PM
just 2 hours of cardio? dam u slacking.. lol

I know.... lmaooooooo I was sick. I will do five hour tomorrow.

Darnelle B
07-11-2009, 11:35 AM
7-10-09
meal 1
shake....50g
1.5 tbs peanut butter

meal 2
shake....50g
1tbsmac nut butter

meal 3
7oz chicken
1tbs mac nut butter

meal 4
shake....50g
mac nut butter

meal 5
shake....50g
mac nut butter
salad

meal 6
shake....50g
mac nut butter

1 gallon water.

2hr cardio

Darnelle B
07-11-2009, 11:38 AM
ok what's up guys i been busting ass and i think this well be a good week at the weigh in tomorrow morning.

i am sick sore throat and a cough. but getting over it. still got my 2 hrs of cardio in. :)

bigc11
07-11-2009, 12:09 PM
keep up the good work man

GottaGetLean
07-11-2009, 01:12 PM
ok what's up guys i been busting ass and i think this well be a good week at the weigh in tomorrow morning.

i am sick sore throat and a cough. but getting over it. still got my 2 hrs of cardio in. :)

u ready to eat 5,000 carbs tomoro?? I'm dieing for my cheat meal already lol..

Darnelle B
07-11-2009, 01:15 PM
u ready to eat 5,000 carbs tomoro?? I'm dieing for my cheat meal already lol..




damn i wish 5000 carbs.lol

not sure if i will be having my cheat meal yet....lol

if so it will be very small

Frosty
07-11-2009, 01:26 PM
So you're starting to feel better from the little bug you got?

Darnelle B
07-11-2009, 03:35 PM
So you're starting to feel better from the little bug you got?



feeling alot better.... still a little cough.... but i'm ok. by tomorrow i should be 90% better.lol

now off to do cardio.

GottaGetLean
07-11-2009, 06:30 PM
feeling alot better.... still a little cough.... but i'm ok. by tomorrow i should be 90% better.lol

now off to do cardio.

dam u get sick like 15 times a year.. need to get on some test during ur prep so ur immune system will be amazing.

Darnelle B
07-11-2009, 07:34 PM
dam u get sick like 15 times a year.. need to get on some test during ur prep so ur immune system will be amazing.

I know man!!!! I always catch a cold. Shit sucks. I have to double up on the vitamin c. And find something else to help.

But I stuck to my diet. You know in the past I woul use this as a chance to get off.lol

Frosty
07-12-2009, 12:28 AM
Good job. Keep getting extra sleep, lots of water, and taking the vitamin C every hour. You wanna make sure you get it completely fixed.

Darnelle B
07-12-2009, 01:23 AM
thanks.... i just hope the cold dont make me hold any water or mess with my weigh in this week. just in case i weighed my self this morning.lol see if there is any diffrence tomorrow.

but i should be good tomorrow.

Darnelle B
07-12-2009, 01:17 PM
ok guys the weigh in this week was great, even tho i was sick.

now let me give it to you in full detail! lol

when i made this thread i was 268lbs i should have been lower but do to a cheat that was not the best for me set be back. that night i decide to compete because i know that would keep me on track. so from last week which i was 268lbs i am now 261lbs. so yea a 7 pound drop. :)

start weight:268lbs

7-12-09: 261lbs


now off to do cardio. :)

Darnelle B
07-12-2009, 01:29 PM
ok guys the weigh in this week was great, even tho i was sick.

now let me give it to you in full detail! lol

when i made this thread i was 268lbs i should have been lower but do to a cheat that was not the best for me set be back. that night i decide to compete because i know that would keep me on track. so from last week which i was 268lbs i am now 261lbs. so yea a 7 pound drop. :)

start weight:268lbs

7-12-09: 261lbs


now off to do cardio. :)

GottaGetLean
07-12-2009, 01:58 PM
ok guys the weigh in this week was great, even tho i was sick.

now let me give it to you in full detail! lol

when i made this thread i was 268lbs i should have been lower but do to a cheat that was not the best for me set be back. that night i decide to compete because i know that would keep me on track. so from last week which i was 268lbs i am now 261lbs. so yea a 7 pound drop. :)

start weight:268lbs

7-12-09: 261lbs


now off to do cardio. :)

nice drop! all that dam cardio is workin..

Darnelle B
07-12-2009, 03:22 PM
nice drop! all that dam cardio is workin..


Thanks. Busing my ass bro. Now next week goal is to be under 259lbs

Sledge
07-12-2009, 04:07 PM
Great log Darnelle and good progress. You seem focused and heading in the right direction. I'm looking forward to following the log.

How tall are you?

Darnelle B
07-12-2009, 04:27 PM
Great log Darnelle and good progress. You seem focused and heading in the right direction. I'm looking forward to following the log.

How tall are you?



5'11 -6'0 ish

GottaGetLean
07-12-2009, 08:29 PM
5'11 -6'0 ish

definatly atleast 6foot u aint no 511

Darnelle B
07-14-2009, 01:01 AM
definatly atleast 6foot u aint no 511



Ok 6'0-6'1 ish lol

Darnelle B
07-14-2009, 01:08 AM
Hey guys.... my week is starting well. Did my 2hrs of cardio and had a great chest workout even tho I was a little sick still.

Mood has been werid just thinking alo about the show and hopeing I get in shape in time. I never made it past 248lbs in my life. So just thinking hard and trying to stay focus on the showshow. I'm good but a lot of pessure. But I'm doing everything I need to do.

GottaGetLean
07-14-2009, 12:49 PM
Hey guys.... my week is starting well. Did my 2hrs of cardio and had a great chest workout even tho I was a little sick still.

Mood has been werid just thinking alo about the show and hopeing I get in shape in time. I never made it past 248lbs in my life. So just thinking hard and trying to stay focus on the showshow. I'm good but a lot of pessure. But I'm doing everything I need to do.

be careful cuz next year ima show up in ur weight class:popcorn:

Darnelle B
07-14-2009, 07:55 PM
be careful cuz next year ima show up in ur weight class:popcorn:



I better step my game up then.lol. 5hrs cardio lmaooo sike

GottaGetLean
07-14-2009, 11:22 PM
I better step my game up then.lol. 5hrs cardio lmaooo sike

lol by the way im gona bulk up starting august.. im gona go like 16 weeks and then 16 week prep for a show..

Frosty
07-17-2009, 03:35 PM
How's everything going, Darnelle?

Darnelle B
07-17-2009, 06:30 PM
How's everything going, Darnelle?

It's going great can't wait to weigh in Sunday. I was thinking maybe it's time to drop calories? What you think. I mean I just want to keep the weight falling off.

Right now I doing 7oz of fish or chicken around 100g of fat from mac-nut oil and peanut butter and macdamin nut butter.... I guess let's wait till Sunday and see. Lol I'm so focused. I'm falling in love with the weights my strenths it still up. I'm not hungry but I crave fats. Like nut butters.lol

Darnelle B
07-17-2009, 10:14 PM
hey guys i will be at the Empire States Championships going to the night show.

hope i get to meet a few guys from RX

GottaGetLean
07-17-2009, 10:28 PM
hey guys i will be at the Empire States Championships going to the night show.

hope i get to meet a few guys from RX

whens that?

Darnelle B
07-18-2009, 12:12 AM
whens that?



2009 npc empire states bodybuilding, fitness, figure & bikini championships; july 09 - RX Muscle Forums



do u wanna go we can try to get derek and we can all shot there.

GottaGetLean
07-18-2009, 03:29 AM
2009 npc empire states bodybuilding, fitness, figure & bikini championships; july 09 - RX Muscle Forums (http://forums.rxmuscle.com/showthread.php?t=7678)



do u wanna go we can try to get derek and we can all shot there.

hit me up i might go

Darnelle B
07-18-2009, 09:51 PM
I had fun today.... anyway I weigh in tomorrow. I hope I get good new I busted ass all week....but what ever the out come is I will be fine. I will just adjust to what ever I have to do to get results I want....

Legs tomorrow.... time to go hard and heavy

Darnelle B
07-19-2009, 03:17 AM
http://i27.tinypic.com/sol8b5.jpg

GottaGetLean
07-19-2009, 03:41 AM
http://i27.tinypic.com/sol8b5.jpg

lookin lean

Darnelle B
07-19-2009, 04:06 AM
lookin lean




thanks.... trying so hard.lol

Darnelle B
07-19-2009, 04:08 AM
everything is going good, just worrying to much.... that making me think shit is wrong. but i need to stay focused and let frosty handle the diet as needed. i bee all over the place and thinking so much about the weigh in.... i will relax a little and continue to hit cardio hard and hit those weights extra hard.

carob999
07-19-2009, 01:35 PM
darnelle, what type of diet did you follow to get from 400 down to the 200's or so? I know you are currently following the palumbo diet ( or Frosty Diet ). I've got a lot of blubber to lose so I thought I'd ask. Thanks

Darnelle B
07-19-2009, 06:40 PM
darnelle, what type of diet did you follow to get from 400 down to the 200's or so? I know you are currently following the palumbo diet ( or Frosty Diet ). I've got a lot of blubber to lose so I thought I'd ask. Thanks

when i first started i just ate cleaner and made better choices.... instead of 3 dominos pie i had 1.lol serious ;)

naw but i wish i had the info i have now back then. i would have been on stage already.lol

but just go with any diet for now and adjust as you go bro.

Darnelle B
07-19-2009, 06:45 PM
weight was the same this week.... so i'm making adjustments and will have good news in a few days. i'm just going back to what worked for me before. same diet with certain fats that i know that keep my progress going.

i'm doing less ounces of meat also going from 7oz to 6oz.... fat will be 13g-15g per meal.

from nuts,mac nut oil,olive oil....

cardio still 2hrs aday.

GottaGetLean
07-19-2009, 06:50 PM
weight was the same this week.... so i'm making adjustments and will have good news in a few days. i'm just going back to what worked for me before. same diet with certain fats that i know that keep my progress going.

i'm doing less ounces of meat also going from 7oz to 6oz.... fat will be 13g-15g per meal.

from nuts,mac nut oil,olive oil....

cardio still 2hrs aday.

how the fuck did u stay the same weight doin 2 hours of cardio a day.. thats crazy..:eek:

Darnelle B
07-19-2009, 06:56 PM
how the fuck did u stay the same weight doin 2 hours of cardio a day.. thats crazy..:eek:



to be honest i think my body cant handle having peanut butter or mac nut butter every meal.

i was down a pound the day before tho.lol but yesterday dont count lmaoooo.

but it's ok i'm looking good.;)

THEDRAGON
07-19-2009, 07:25 PM
Damn chris whats with the language lol....chris what show did you plan to do next year?

GottaGetLean
07-19-2009, 09:23 PM
to be honest i think my body cant handle having peanut butter or mac nut butter every meal.

i was down a pound the day before tho.lol but yesterday dont count lmaoooo.

but it's ok i'm looking good.;)

is there a difference in calories from peanut butter compared to regular peanuts or almonds??

GottaGetLean
07-19-2009, 09:26 PM
Damn chris whats with the language lol....chris what show did you plan to do next year?

not sure i might do the november show with darnell..

Darnelle B
07-20-2009, 12:44 AM
is there a difference in calories from peanut butter compared to regular peanuts or almonds??



Not so much calorie difference but I may be sensitive to some butters. Like peanut butter mac nut butters. So I may hold water because of it. I never did that many meals with peanut butter in my life. Last week I did it with almost every meal

GottaGetLean
07-20-2009, 03:03 PM
Not so much calorie difference but I may be sensitive to some butters. Like peanut butter mac nut butters. So I may hold water because of it. I never did that many meals with peanut butter in my life. Last week I did it with almost every meal

eating like a tub of peanut butter per meal lol..

THEDRAGON
07-20-2009, 07:29 PM
eating like a tub of peanut butter per meal lol..
lol

Darnelle B
07-20-2009, 10:16 PM
eating like a tub of peanut butter per meal lol..

Naw man. Super strict. Working to hard to do something like that.

Maybe when I start bulking. ;)

Darnelle B
07-24-2009, 01:49 AM
hey whats up guys.... sunday i weigh in. made a few chages so things should be great.

did 2hrs of cardio today and shoulders.

will soon be recording my workouts and posting them up for you guys.

GirlyMuscle
07-24-2009, 01:53 AM
Almost at the 16 week mark. Ready to get started, Darnelle??? ;)

Darnelle B
07-24-2009, 02:03 AM
Almost at the 16 week mark. Ready to get started, Darnelle??? ;)



yes i'm so ready.lol this is all i want right now is to hit that stage.

GirlyMuscle
07-24-2009, 02:13 AM
yes i'm so ready.lol this is all i want right now is to hit that stage.I hear ya! :beerbang:

Darnelle B
07-25-2009, 09:10 PM
16 weeks out.... feeling good will be posting pics in about 30 days for you guys.

Making my website.... well have a blog up. Will post vids of me praticing my posing and workouts.

Give me a week guys to have all this up.

Darnelle B
07-26-2009, 01:56 AM
i will be droping the cheat meal till my bday which is august 17th. i will have one more on august 26 for my fiance birthday after that depending on how lean iam i will not have any more after that.

Darnelle B
07-26-2009, 10:45 AM
hey guys to day is the day.lol my weight was 256.5. :)

well no cheat meal just looking and getting ready for next sunday weigh in.

hard work is the key people,and i been busting ass. but this road just began,i will turn it up a notch in a few weeks alot of good thing for you guys to see.

CallofDuty4
07-29-2009, 01:11 PM
Dang,

I wish I had frosty working with me on my plan!!!!.....Darnelle great transformation!!!! I start my plan next month.

Frosty
07-29-2009, 01:18 PM
Hopefully this last little tweak will do the trick without having to cut calories :) Keep up the good work, Darnelle. You're inspiring me.

Darnelle B
07-29-2009, 04:51 PM
Hopefully this last little tweak will do the trick without having to cut calories :) Keep up the good work, Darnelle. You're inspiring me.




Thanks so much frosty! I need to read that Right now doing my second session of cardio as I type.lol going to do 1 more hr tonight that will be 3hrs total today. Man at time it get hard but I keep pusing. Yesterfday was tough but I got thru it. Now I feel great fighting hard to get this 3 pounds off by Sunday.

Darnelle B
07-29-2009, 11:09 PM
Hey guys what's up what a day!!!! Woke up went to the gym did shoulders. Trained my cliets. On top of that I di 4hrs of cardio today. :) I'm tired....

Frosty we going to do it!!!! Your post today push me to do more cardio.

Frosty
07-29-2009, 11:11 PM
LOL damn dude be careful you don't do too much man. I don't want you burning out. Great that you have so much energy, though. You make me feel lazy bro.

Frosty
07-29-2009, 11:31 PM
By the way if you aren't under 250 by Sunday I'm gonna have to slap you silly with all this cardio you're doing.

GirlyMuscle
07-29-2009, 11:37 PM
Oh great. You just gave him a reason to add a fifth hour to his day!

Frosty
07-29-2009, 11:37 PM
Lmao :D

Darnelle B
07-30-2009, 02:33 AM
lmaoooo at all this pressure your putting on me. i think i will see the 250lbs if i dont i will scream.lol

Discipline
07-31-2009, 02:10 PM
Hey Darnelle!
Are you incorporating protein/veggies into your diet or just sticking to Protein/Fats?

Yeah, you don't want to burn yourself out so early on. You should slowly add more time in if anything. I'm dreading the moment my cardio has to go up 2 hrs I can't imagine 4hrs!

Frosty
07-31-2009, 02:41 PM
Simon esse!!

Darnelle B
07-31-2009, 03:34 PM
Feeling better got better sleep last night.... did 1 cardio session so far. Doing the second one tonight....

Hamstring and calves and some abs also tonight. Then going home to rest it up....
Well I can update you guys on my meals. Simple shakes and chicken and olive oil. Lol

6oz of chicken

Shakes 46-50g

I also eat tuna from time to time.

I will go more in to detail when I get home.

I'm editing my inteview on my life and bodybuilding that will be up maybe 3 or 4 weeks.

Frosty
07-31-2009, 03:55 PM
Sleep sleep sleep! Take getting in 8 hrs of quality sleep a night as seriously as you do the diet and training....since you're doing so well with being strict with that.

Let me remind you again what sleep does:

-Increases testosterone levels
-Improve insulin sensitivity
-Increases growth hormone
-Decreases hunger
-Improves mood, focus, and energy
-Improves recovery

Now how much would you pay for a drug that did all those same things for you??? I don't know about you, but I'd pay a lot! All in a consistent good night's 8 hrs of sleep.

lomox
07-31-2009, 04:51 PM
Sleep sleep sleep! Take getting in 8 hrs of quality sleep a night as seriously as you do the diet and training....since you're doing so well with being strict with that.

Let me remind you again what sleep does:

-Increases testosterone levels
-Improve insulin sensitivity
-Increases growth hormone
-Decreases hunger
-Improves mood, focus, and energy
-Improves recovery

Now how much would you pay for a drug that did all those same things for you??? I don't know about you, but I'd pay a lot! All in a consistent good night's 8 hrs of sleep.

This is SO true. I have experienced it firsthand, getting a ton of sleep due to getting sick and my next few workouts were INSANE! Best energy booster around. I just wish I could get more. I got a 1 year old and a full time job so its tough. I have a rough time sleeping through the night just b/c I cant "shit off". I have tried Scivation Knockout, Somalyze, Melatonin, GABA and now my FREE bottle of Comatose (thanks LaniaJ!). So far Somalyze has been the best, but not sufficient - and some cool dreams! Only tried Comatose twice so far and its does something but not what I expected after hearing ALR talk about it. Maybe I take 2 tonight.

Darnelle B
08-01-2009, 11:15 AM
hey whats up guys.... update before my weigh in tomorrow.

my sleep has been better the last 2 days about 7.5 hours last night.

my weigh in date is tomorrow but as of right now i'm sitting at the same weight has last week. so i hope tomorrow give me the number i'm looking for.

today i will just relax and sleep in. rest well need. i have the house to my self. my fiance went to the pool.

i did work hard this week so if i'm not down aleast to pounds i will scream,and maybe break every treadmill i see.lol

so far one meal today.

shake and 1tbs mac-nut oil.

ok i will update later.

GottaGetLean
08-01-2009, 01:17 PM
im 198pounds right now..lol i gained 8 pounds on vacation and i started my offseason diet today so it should give me a good head start.. ima start cuttin when i hit 220.

Darnelle B
08-02-2009, 10:38 AM
hey guys it's that time sunday weigh in.lol

last week i was 256.6

today i am 252.6 :) i'm down 3.9 pounds. i feel good.

now it's time to hit the gym for legs. ready to melt off another 3 pounds this week.lol

Darnelle B
08-02-2009, 05:14 PM
here are the pics i promised you guys. me at 15 weeks out.

first time posing i know i need work will be practicing 30mins a day


http://i28.tinypic.com/vnif76.jpg

http://i28.tinypic.com/1269zd1.jpg

http://i25.tinypic.com/34no56g.jpg

http://i30.tinypic.com/1zg8ahu.jpg

http://i25.tinypic.com/2mxps7m.jpg

http://i27.tinypic.com/2jaj5a8.jpg

http://i30.tinypic.com/14avqra.jpg

http://i29.tinypic.com/73h5xx.jpg

Darnelle B
08-02-2009, 05:49 PM
here is pic playing around of me and my boy chris rx muscle name is gottagetlean.... the second pic is me chris and my boy derek rx muscle name the dragon.


http://i30.tinypic.com/2cd8wh4.jpg


http://i28.tinypic.com/vy72uc.jpg

GirlyMuscle
08-02-2009, 06:53 PM
nice pics ;)

Darnelle B
08-02-2009, 06:59 PM
nice pics ;)



thanks alot. really flat in all my pics have not had carbs since forever.lol i drop my cheat meal about 3 or 4 weeks ago.

i dont want it.lol

STACEYK
08-02-2009, 07:02 PM
Nice rear double bicep and nice calves too-keep up the great work.

Darnelle B
08-02-2009, 07:04 PM
Nice rear double bicep and nice calves too-keep up the great work.



thank you. :)


first time posing ever in my life.lol

STACEYK
08-02-2009, 07:15 PM
Do you have someone there at the gym to work with you? Gary Udit sells a great tape that is very good and all I can say about posing is keep doing it every day. You can NEVER pose enough.

Darnelle B
08-02-2009, 07:44 PM
Do you have someone there at the gym to work with you? Gary Udit sells a great tape that is very good and all I can say about posing is keep doing it every day. You can NEVER pose enough.




Naw I don't have no one solid.... my friend chris was helping me today.... I will need someone soon for help with posing and putting together a routine....

STACEYK
08-02-2009, 08:42 PM
If watching $ is an option and you have someone reputible in your gym to help you, that's awesome otherwise I know Colette does an awesome job putting together routines and def the tape is worth the investment. You can have the best physique up there but if you're not showing it correctly the judges can miss alot. JM 2 cents but keep up the great work-that cardio alone is a killa!

Darnelle B
08-02-2009, 09:34 PM
If watching $ is an option and you have someone reputible in your gym to help you, that's awesome otherwise I know Colette does an awesome job putting together routines and def the tape is worth the investment. You can have the best physique up there but if you're not showing it correctly the judges can miss alot. JM 2 cents but keep up the great work-that cardio alone is a killa!

You I thought about going with colette. That is my first choice. Just have to make sure I can afford it when it's time.... I don't know how much she charges. Also where can I find that tape?

When is a good time to start looking in to a posing routine? How many weeks out do people get that started. I have some songs in minds. But a lot can change in 15 weeks..

MsGuns
08-02-2009, 09:37 PM
I have a show Nov 14th, so we all will be prepping 2gether?

We should make a Nov 14th show day prep thread for everybody to check in.

Darnelle B
08-02-2009, 09:47 PM
I have a show Nov 14th, so we all will be prepping 2gether?

We should make a Nov 14th show day prep thread for everybody to check in.

yes we can all be cranky together.lol but yea a thread for all of us sounds great....

STACEYK
08-03-2009, 01:18 AM
You I thought about going with colette. That is my first choice. Just have to make sure I can afford it when it's time.... I don't know how much she charges. Also where can I find that tape?

Hey D, go to Garyudit.com and I believe the name of it is "Perfect Posing"-it's on his website.

When is a good time to start looking in to a posing routine? How many weeks out do people get that started. I have some songs in minds. But a lot can change in 15 weeks..

After I'm done lifting I will go into our aerobics room or sometimes at home and practice the mandatory's, etc but it's a matter of personal opinion on how far out you practice your posing daily and put together a routine. I think 8 weeks for a routine is sufficient but if you're new to it then 10 weeks should be fine.

GottaGetLean
08-03-2009, 01:46 PM
whos that ripped amazing bodybuilder on the left in ur pic?:popcorn:

Frosty
08-03-2009, 03:23 PM
whos that ripped amazing bodybuilder on the left in ur pic?:popcorn:

Darnelle's gonna be giving you some tough competition :D

GottaGetLean
08-03-2009, 03:26 PM
Darnelle's gonna be giving you some tough competition :D
lol yea il be ready for him in another year... im about 15 pounds heavier then i normally am in that pic and i gotta another 20pounds i wana gain before i start my diet.

Darnelle B
08-03-2009, 06:19 PM
yea I'm coming for everybody that's next to me on that stage in november.lol

Naw but I'm happy and will keep pusing hard everyday. I wand to be ripped to the bone when I ht that stage....

Me and frosty is going to take the world over.lol

Well I finish my chest workout today and 1hr of cardio. I have one more hour top do and pratice posing for about 30mins.

GottaGetLean
08-03-2009, 06:34 PM
yea I'm coming for everybody that's next to me on that stage in november.lol

Naw but I'm happy and will keep pusing hard everyday. I wand to be ripped to the bone when I ht that stage....

Me and frosty is going to take the world over.lol

Well I finish my chest workout today and 1hr of cardio. I have one more hour top do and pratice posing for about 30mins.

u should be a man and do chest and back together

Darnelle B
08-03-2009, 09:34 PM
Typing to you guys as I do my second session of cardio. :)

I feel good,a little hungry but I will eat in a little while...... fish and cashews. :)
Yummy.

Anyway. I got 15mins left. Going to do abs after and pratice posing. Later guys.

Darnelle B
08-04-2009, 01:26 AM
well i'm home now getting ready for my last meal. then going to sleep.

so to sum up my day.

2hrs cardio

chest workout was good.

practice posing.

got all my meals in.

GottaGetLean
08-04-2009, 03:51 PM
well i'm home now getting ready for my last meal. then going to sleep.

so to sum up my day.

2hrs cardio

chest workout was good.

practice posing.

got all my meals in.

be careful with all that cardio, gona suck if u peak like 3 weeks early

Darnelle B
08-04-2009, 08:44 PM
be careful with all that cardio, gona suck if u peak like 3 weeks early



If I peak 3 weeks early I will just do 2 shows. There is one in october I believe. :)

Darnelle B
08-04-2009, 11:01 PM
Hey what's up rx muscle friends.

Well today was a relax day. 2hrs of cardio and 45mins of posing pratice.

I'm beat. Ready to eat and go to sleep.

On my way home I will update in about anr or 2

Darnelle B
08-05-2009, 08:50 PM
What's up guys.

Tried and hungry.lol about to pratice posing.

Did my 2hrs of cardio,

2 meals to go tonight.

Had a nice back workout. Low energy but I pushed thru it.

Website should be up in about 2 weeks I hope. Decide to do a dvd showing meals and workouts. Leading up to the show.

GottaGetLean
08-05-2009, 11:11 PM
What's up guys.

Tried and hungry.lol about to pratice posing.

Did my 2hrs of cardio,

2 meals to go tonight.

Had a nice back workout. Low energy but I pushed thru it.

Website should be up in about 2 weeks I hope. Decide to do a dvd showing meals and workouts. Leading up to the show.
energy is gona get worse unless u gear it up..

Frosty
08-06-2009, 01:00 AM
energy is gona get worse unless u gear it up..

Don't be a bad influence! lol I want him to know how to do this without that kind of assistance so he knows his body. Once he knows how to cut and gain without gear then he's ready if he chooses to go that route.

Darnelle B
08-06-2009, 01:35 AM
Don't be a bad influence! lol I want him to know how to do this without that kind of assistance so he knows his body. Once he knows how to cut and gain without gear then he's ready if he chooses to go that route.

i rather have low energy and lean my body before i ever do gear. because knowing how my body works is more important. with out knowing, gear will not help me.

Darnelle B
08-06-2009, 02:16 AM
well i was sitting at the diner with my fiance. and no i did not eat there, i brought my shake and olive oil witj me.lol the waiter was looking at me like i was crazy.lol

anyway something came over me to become even more strict on my self.... so i went home and gave away my diet sodas.lol :confused: not a good idea because i had fish for my last meal and all i could think about was a cup of diet soda.

come to find out think god i gave them away before i drank them. they said zero everything on the label. but i did not realize on the bottle it said sweeted with splenda. so if i was to drink a 2 liter i would have go some carbs.... it was a cheap brand called waist watchers from pathmark.

ok that was my story.... but yes i want this so bad that i dont even want a cheat meal on my birthday.

Arthur Early
08-06-2009, 10:22 AM
i dont see why diet soda is bad....and i know that feeling in the resturant of bring your own food!!

GirlyMuscle
08-06-2009, 10:29 AM
I drink a 2 liter of diet Mt Dew every day in addition to my gallon of water. I lost 23 pounds in the last 16 weeks.

The reason you can't have splenda is the packets have maltodextrin in them giving them 1 carb each. The splenda itself doesn't contain carbs. Maltodextrin is added to the powdered stuff to give it better "mouth feel" so I doubt it's in the diet soda.

Darnelle B
08-06-2009, 12:20 PM
I drink a 2 liter of diet Mt Dew every day in addition to my gallon of water. I lost 23 pounds in the last 16 weeks.

The reason you can't have splenda is the packets have maltodextrin in them giving them 1 carb each. The splenda itself doesn't contain carbs. Maltodextrin is added to the powdered stuff to give it better "mouth feel" so I doubt it's in the diet soda.




Damn you make me want to ask for my diet soda back. Lmaooooo naw but I feel better not drink so much. I can go thru 3 liters easy.lol so I just limp my self to 2 20oz bottles aday.

GirlyMuscle
08-06-2009, 12:30 PM
Contest prep is hard enough. No reason to get rid of stuff you enjoy that isn't going to hurt your prep. Enjoy your diet soda. :)

GottaGetLean
08-06-2009, 05:50 PM
theres plenty of other diet sodas or even crystal light beverages that dont contain maltodextrin.. but still maltodextrin when drank in moderation still wont hurt ur prep..:yep:

GottaGetLean
08-06-2009, 05:52 PM
i rather have low energy and lean my body before i ever do gear. because knowing how my body works is more important. with out knowing, gear will not help me.

then go enter a natural competition..competing in npc without gear is like going to a shooting range with blanks:dunno:

Darnelle B
08-06-2009, 05:56 PM
then go enter a natural competition..competing in npc without gear is like going to a shooting range with blanks:dunno:


lmaooo

i hear you lets see if my size help me.lol if i place well then hey i might prove something.:dunno:

GottaGetLean
08-06-2009, 05:59 PM
lmaooo

i hear you lets see if my size help me.lol if i place well then hey i might prove something.:dunno:

ur losing ur size already and ur only gona lose more on a keto diet with no gear.. i lost a tun of size when i did the keto diet strict without gear until i realized that diet only works great if ur using gear

Darnelle B
08-06-2009, 06:11 PM
ur losing ur size already and ur only gona lose more on a keto diet with no gear.. i lost a tun of size when i did the keto diet strict without gear until i realized that diet only works great if ur using gear

so are you saying gear makes you who you are in this sport?

you making it sound like bodybuilders dont work hard and its all gear.

come on me and you both know we bust ass in the gym. so for you to say gear is the golden key is crazy. dont discredit your self. i seen you bust as and you know u bust ass dont make it seem like gear did the hard work.

how about diet,and all the cardio we do, and working out? with out that gear would not be shit. bodybuilder work hard with and with out that shit.

bodybuilding is already a sport that people already cant understand. so when one says you (NEED) gear. it discredit us. people already think we are gear up freaks.lol

with all that said right now i feel it's not the time for that after i learn my body. you will be the first person i call chris. lmaoooooo 4 bottles pleaseeeeee :yep:

GottaGetLean
08-06-2009, 06:19 PM
so are you saying gear makes you who you are in this sport?

you making it sound like bodybuilders dont work hard and its all gear.

come on me and you both know we bust ass in the gym. so for you to say gear is the golden key is crazy. dont discredit your self. i seen you bust as and you know u bust ass dont make it seem like gear did the hard work.

how about diet,and all the cardio we do, and working out? with out that gear would not be shit. bodybuilder work hard with and with out that shit.

bodybuilding is already a sport that people already cant understand. so when one says you (NEED) gear. it discredit us. people already think we are gear up freaks.lol

with all that said right now i feel it's not the time for that after i learn my body. you will be the first person i call chris. lmaoooooo 4 bottles pleaseeeeee :yep:
lmao.. im not sayin gear does the work for u.. but ppl on gear work a lot harder then ppl not on.. and in an untested sport its definatly the golden key lol..

Darnelle B
08-06-2009, 06:33 PM
lmao.. im not sayin gear does the work for u.. but ppl on gear work a lot harder then ppl not on.. and in an untested sport its definatly the golden key lol..


well to a point yes it help of course.... but i think if i bring a great package i cant be denied. man i'm not even close to the show. i dont know what i will look like. i have not had a carb in almost a month. no cheat meal no nothing and who knows when i feel out i may look great. i been flat and getting flater.lol but we will see november 14th.lol

STACEYK
08-06-2009, 07:26 PM
Hey D, nice avi, I see abs : ) How come you havent had a cheat meal in a month? your body needs it. You have plenty of time.

GirlyMuscle
08-06-2009, 07:42 PM
OK...I'ma give you the cheat meal lecture. Cheat meals have a physiological reason even more than a mental one. Cheat meals are to keep your metabolism humming along....converting T4 to T3 (or vice versa...can't remember). Just as your body starts to figure out your dieting and starts to slow down the metabolism you have a cheat meal, thereby assuring the body it is not dieting. All the extra cals and carbs means the metabolism stays bumped up.

I used to think I could do without the cheat meal and make faster, better progress. Not so. You will make better progress over the long haul WITH them than without them. I've also found that my weightloss has actually sped up with the cheat meals without increasing cardio. At least do one every two weeks.

Frosty
08-06-2009, 08:50 PM
Cheats were not working for Darnelle period. They were slowing his progress, even when we made the meal moderate. He's been making much better progress without it. He still has a good amount of fat to lose and his metabolism doesn't need "stimulated" until he's leaner. He has insulin issues so he needs to keep the carbs out and I just had him start a specific herbal supplement to get his insulin control better.


And Darnelle don't listen to the shit about losing size. YES you lose size on keto BUT YOU EASILY GET IT BACK ONCE YOU ADD PWO CARBS WHEN YOU"RE LEAN AND YOUR BODY HANDLES THEM CORRECTLY. If you get in shape ahead of time then we have a chance to do this, otherwise you may end up coming in a little more flat but hopefully still bring good conditioning. I agree with Palumbo that conditioning is more important than coming in really full and not as conditioned. You have good mass there so it's not like you'll look like an Ethiopian on stage even if we don't have time to fill you in well.

STACEYK
08-06-2009, 08:57 PM
.

And Darnelle don't listen to the shit about losing size. YES you lose size on keto BUT YOU EASILY GET IT BACK ONCE YOU ADD PWO CARBS WHEN YOU"RE LEAN AND YOUR BODY HANDLES THEM CORRECTLY. If you get in shape ahead of time then we have a chance to do this, otherwise you may end up coming in a little more flat but hopefully still bring good conditioning. I agree with Palumbo that conditioning is more important than coming in really full and not as conditioned. You have good mass there so it's not like you'll look like an Ethiopian on stage even if we don't have time to fill you in well.

lol, I have to agree

Darnelle B
08-06-2009, 09:18 PM
Hey D, nice avi, I see abs : ) How come you havent had a cheat meal in a month? your body needs it. You have plenty of time.

Thanks that pic was taken on Sunday!

I just didn't want the cheat meal. I will have one on my birthday which is august 17th. So I will have one in 2 weeks. :)

Then one more on my fiance bday which is the 26 of this month then I will drop them again.... unless frosty tell me to have them.

STACEYK
08-06-2009, 09:34 PM
Wow! birthday coming up -that is cool you can have a cheat meal then? whatcha gonna have?

Frosty
08-06-2009, 09:36 PM
Wow! birthday coming up -that is cool you can have a cheat meal then? whatcha gonna have?

A big STEAK and that's it. lmao

Darnelle B
08-06-2009, 09:53 PM
Cheats were not working for Darnelle period. They were slowing his progress, even when we made the meal moderate. He's been making much better progress without it. He still has a good amount of fat to lose and his metabolism doesn't need "stimulated" until he's leaner. He has insulin issues so he needs to keep the carbs out and I just had him start a specific herbal supplement to get his insulin control better.


And Darnelle don't listen to the shit about losing size. YES you lose size on keto BUT YOU EASILY GET IT BACK ONCE YOU ADD PWO CARBS WHEN YOU"RE LEAN AND YOUR BODY HANDLES THEM CORRECTLY. If you get in shape ahead of time then we have a chance to do this, otherwise you may end up coming in a little more flat but hopefully still bring good conditioning. I agree with Palumbo that conditioning is more important than coming in really full and not as conditioned. You have good mass there so it's not like you'll look like an Ethiopian on stage even if we don't have time to fill you in well.

Frosty I know..... I'm just focus on the stage and conditioning...... I don't wanna play the size game. just wanna look great on stage. Ripped up!!!! Lol

Darnelle B
08-06-2009, 09:58 PM
A big STEAK and that's it. lmao

With sweet potatoes? Pleaseeeeeeeeeeeee. Lol

No cake. :( ok. Lmaoooooooooooo

Frosty
08-06-2009, 10:02 PM
With sweet potatoes? Pleaseeeeeeeeeeeee. Lol

No cake. :( ok. Lmaoooooooooooo


Hahaha we'll see. Cake should be fine unless for some reason I see a reason not to. A low carb "cheat" is always an option where you can just eat a ton of meat for a single meal...no way that'll set you back. Like before I've had a big protein shake, 12 scrambled eggs in bacon grease, and 12 oz bacon lol.

Darnelle B
08-06-2009, 11:22 PM
Hahaha we'll see. Cake should be fine unless for some reason I see a reason not to. A low carb "cheat" is always an option where you can just eat a ton of meat for a single meal...no way that'll set you back. Like before I've had a big protein shake, 12 scrambled eggs in bacon grease, and 12 oz bacon lol.



Ok cool. My day has been planed for my bday. Breakfeast with my fiance. What should I have@ the diner? I was thing just scrambled eggs.

Then at night is my birthday cheat meal at outback. What is cool to have?

Frosty
08-06-2009, 11:27 PM
Ok cool. My day has been planed for my bday. Breakfeast with my fiance. What should I have@ the diner? I was thing just scrambled eggs.

Then at night is my birthday cheat meal at outback. What is cool to have?

We'll cross that bridge when we are close to it. I can't say for sure right now.

Darnelle B
08-06-2009, 11:38 PM
We'll cross that bridge when we are close to it. I can't say for sure right now.

Ok :) now going to sneak in more cardio sessions so I can be so far ahead you can't deny me.lmaoooo j/k

Darnelle B
08-08-2009, 12:45 AM
here are some pics i took last night while posing practice...... pics taken on 8/6/09

keeping you guys updated because i luv you guys.:yep: :hmn: :) :photo:

http://i29.tinypic.com/35k2yoj.jpg

http://i31.tinypic.com/v3ktx1.jpg

http://i25.tinypic.com/2z52153.jpg

Darnelle B
08-08-2009, 06:03 PM
Today was cool got 2hrs of cardio done.
Now relaxing and getting ready for leg day tomorrow.

GottaGetLean
08-08-2009, 06:06 PM
Today was cool got 2hrs of cardio done.
Now relaxing and getting ready for leg day tomorrow.

derek going again?

ANADROLicfreak
08-08-2009, 06:08 PM
do you have someone to help with your posing?needs a little works.looking better though.

Darnelle B
08-08-2009, 06:15 PM
derek going again?

Yea I guess. I'm going no matter what.

Darnelle B
08-08-2009, 06:18 PM
do you have someone to help with your posing?needs a little works.looking better though.

I don't have any body right now just a few friends helping. One of my boys did a few shows. He is helping. I'm practicing every day. My first show so posing is something I make sure I practice every day.

GottaGetLean
08-08-2009, 11:09 PM
should make a video of your posing since u got that iphone now.. lol

Darnelle B
08-08-2009, 11:12 PM
should make a video of your posing since u got that iphone now.. lol

yea i'm going to. i been recording my whole day. going to put it up on here,my website and my blog

GottaGetLean
08-09-2009, 02:56 PM
yea i'm going to. i been recording my whole day. going to put it up on here,my website and my blog

nope i dont wana see ur whole day.. just the posing.. lol j/p

STACEYK
08-09-2009, 03:06 PM
here are some pics i took last night while posing practice...... pics taken on 8/6/09

keeping you guys updated because i luv you guys.:yep: :hmn: :) :photo:


http://i25.tinypic.com/2z52153.jpg

D, your back is looking GREAT! Thanks for sharing pics:)

Darnelle B
08-09-2009, 03:35 PM
D, your back is looking GREAT! Thanks for sharing pics:)



thank you. i working hard in the gym and out the gym.

i will post pics every few days or so to show you guys the changes i'm making. and how my posing is coming along.

Darnelle B
08-09-2009, 03:37 PM
step on the scale this morning like every sunday. i am down 2 pounds this week. yay last week i was was 252. this week i am 250. i want to hit 249. but i will be there next week. :)

it feel good to be at 250lbs. but it will be beeter next week when i break in to the 240's. :)

GirlyMuscle
08-09-2009, 04:58 PM
LOL....I hit exactly 150 this week. I can't wait to break into the 140s. So you're exactly 100 pounds bigger than me. :D

Darnelle B
08-10-2009, 08:59 AM
up and about this morning.... tired and on rxmuscle.lol anyway
today plan is to hit that cardio for 2hrs, chest workout,tris.

eat 6 meals like always. and pray everyday till sunday that i lose another 2 pounds or more. lol :yep:

dieting takes alot out of you i dont know how we do it guys.... you gotta love this sport. :hmn::lift2::hungry::flex:

chino
08-10-2009, 08:56 PM
Very inspiring bro! Keep up the good work & GOD BLESS!

---------------------
JESUS IS LORD!
God is our refuge and strength, an ever-present help in trouble.”- Psalm 46:1 (http://www.biblegateway.com/)

Darnelle B
08-11-2009, 01:40 PM
What's up guys.... Just finish 1hr and 30min of cardio. Had a bad day last night trying to focus today and make sure all is on track. So tired but still pushing hard....

GottaGetLean
08-12-2009, 12:20 AM
What's up guys.... Just finish 1hr and 30min of cardio. Had a bad day last night trying to focus today and make sure all is on track. So tired but still pushing hard....

need to step that cardio game up!

Darnelle B
08-12-2009, 09:16 AM
need to step that cardio game up!


Step it up to what 5 hours?lol I did 2 1/2 yesterday.lol

STACEYK
08-12-2009, 11:10 AM
Step it up to what 5 hours?lol I did 2 1/2 yesterday.lol


WTF 2 1/2 OMG I am going to die if/when I have to get to that point that is the only thing that sucks about this diet. Yea it's low intensity but 2 hours is still 2 hours I'd rather lift for 2hours then do cardio! ugh:mad:

Darnelle B
08-12-2009, 11:38 AM
WTF 2 1/2 OMG I am going to die if/when I have to get to that point that is the only thing that sucks about this diet. Yea it's low intensity but 2 hours is still 2 hours I'd rather lift for 2hours then do cardio! ugh:mad:

boring but easy when I'm not deaf beat tired.lol

GENESIS
08-12-2009, 02:58 PM
keep up the good work. just read the whole thread, and you have made great changes.

GottaGetLean
08-12-2009, 06:50 PM
Step it up to what 5 hours?lol I did 2 1/2 yesterday.lol

nope i want u to do 6 hours a day:yep:

Darnelle B
08-12-2009, 09:39 PM
keep up the good work. just read the whole thread, and you have made great changes.

Thanks alot bro. :)

Darnelle B
08-13-2009, 02:18 AM
my back workout was great today.... feeling really good after today. 1:50:00 of cardio today.

here is a video of my last set on t- bar rows. 3rd set, 6 reps, 6 plates.

YouTube - darnelle b. doing t-bar rows

GottaGetLean
08-13-2009, 02:43 AM
my back workout was great today.... feeling really good after today. 1:50:00 of cardio today.

here is a video of my last set on t- bar rows. 3rd set, 6 reps, 6 plates.

YouTube - darnelle b. doing t-bar rows (http://www.youtube.com/watch?v=2SJEJfJN-Bw)

that was 8 reps not 6 reps that u did lol.. u need to man up and come do back in my home ( powerhouse )..:lift:

Darnelle B
08-13-2009, 03:07 AM
my back workout was great today.... feeling really good after today. 1:50:00 of cardio today.

here is a video of my last set on t- bar rows. 3rd set, 6 reps, 6 plates.

YouTube - darnelle b. doing t-bar rows (http://www.youtube.com/watch?v=2SJEJfJN-Bw)


i mean 8 reps.... one of the mods edit my post please? thank you.

Darnelle B
08-13-2009, 03:09 AM
that was 8 reps not 6 reps that u did lol.. u need to man up and come do back in my home ( powerhouse )..:lift:

monday or tuesday we in there. man my back workout was great.:lift::lift:

Darnelle B
08-13-2009, 08:37 PM
Hey what's up guys!!!!
Doing my cardio right now..... So far 1:30:00 today.

Feeling good.... Had a great shoulder,and bicep workout today.

Feeling a whole lot better. My birth is in 4 days so I'm doing alot of cardio and hoping to in joy that day with out thinking it will set me back.

GottaGetLean
08-14-2009, 11:01 AM
monday chest and biceps??

Darnelle B
08-15-2009, 10:56 AM
hey guys had a good and ruff week. i weigh in tomorrrow hoping to be down 2 pounds atleast.... praying.lol now i'm off to do cardio and lift some heavy weight. last cardio and workout before my weigh in. lets see what happens

Darnelle B
08-16-2009, 10:16 AM
hey whats up guys iam 249.7 lbs this morning. down almost a pound in a half. but i really wanted 247 or 248.
but no luck this week.
i will make sure in the next 2 to 3 weeks i will lose 6 to 10 pounds, dont know how but i will do it..lol damn was so close to 2 pounds.
:no::confused:

GirlyMuscle
08-16-2009, 10:43 AM
Yay! You broke the 250 barrier!

Darnelle B
08-16-2009, 11:17 AM
Yay! You broke the 250 barrier!

yea I did. :) but still upset. Lol o wanted to be lower man I bust ass this week. Not saying I don't bust ass every week but I really wanted to see that scale lower. I still got a long way to go so that's why I need this fat to fall off. But I think next week will be better.

How is you diet and training going gurl?

GottaGetLean
08-16-2009, 08:30 PM
hey whats up guys iam 249.7 lbs this morning. down almost a pound in a half. but i really wanted 247 or 248.
but no luck this week.
i will make sure in the next 2 to 3 weeks i will lose 6 to 10 pounds, dont know how but i will do it..lol damn was so close to 2 pounds.
:no::confused:

u said last week u weighed 250.. now u weigh 249.7, so u only lost .3 pounds... u need to have a cheat meal asap and stimulate that metabolism. And r u doing chest and bis wit me tomoro?

Darnelle B
08-16-2009, 08:52 PM
u said last week u weighed 250.. now u weigh 249.7, so u only lost .3 pounds... u need to have a cheat meal asap and stimulate that metabolism. And r u doing chest and bis wit me tomoro?

my bday is tomorrow... so i will have my cheat.

i wont have time to to do chest tomorrow. well i will have time but i'm going to powerhouse @ 6am for my workout and cardio.

GirlyMuscle
08-16-2009, 11:54 PM
yea I did. :) but still upset. Lol o wanted to be lower man I bust ass this week. Not saying I don't bust ass every week but I really wanted to see that scale lower. I still got a long way to go so that's why I need this fat to fall off. But I think next week will be better.

How is you diet and training going gurl?Mine is awesome! I hit 148 this week. Dave FINALLY added some protein/veggie days. I lost 25 pounds so far...all on protein/fat days and less than an hour of cardio a day but now it's time to kick it up a notch and I'm ready!

Darnelle B
08-17-2009, 07:05 AM
happy birthday to me.:hungry::hungry::hungry::hungry::hungry::hbd::a llgood::):D

GirlyMuscle
08-17-2009, 07:32 AM
Happy Birthday!!!!!!

Discipline
08-17-2009, 08:19 AM
Happy Birthday Darnelle, glad you'll get to enjoy this day!

Darnelle B
08-17-2009, 09:24 AM
:thanks::thanks::thanks:
Happy Birthday!!!!!!

:thanks: :)

Darnelle B
08-17-2009, 09:26 AM
Happy Birthday Darnelle, glad you'll get to enjoy this day!
:thanks: I will enjoy today. :)

GottaGetLean
08-19-2009, 04:28 PM
wat did u have for ur cheat meal?

Darnelle B
08-22-2009, 12:50 PM
So tired feeling run down. :( diet is going great just cardio and alot of other issues ate getting to me I just need to re-focus.

Man this shit is hard but I want it bad so I will keep pushing.

Darnelle B
08-22-2009, 01:37 PM
What do you guys do when your tired.

GirlyMuscle
08-22-2009, 02:23 PM
I'm there with you. I'm tired and cranky. What do I do? Just do it anyway. What "it" is. ;)

Darnelle B
08-22-2009, 03:35 PM
Man trying to stay on track. Hard work but this is what I love. :( and I will die trying to get ripped. :)

Darnelle B
08-23-2009, 12:14 PM
off to the gym to hit legs today!!!! i did not weigh my self today trying to stay away from the scale for about 2 weeks amd watch my body change. but i might give you guys a little update on it depending on how i'm feeling.

GottaGetLean
08-23-2009, 04:28 PM
yea wat happened to 10am?? i would of came wit u today if i knew your dumbass was going this late like i thought u were..:no:

Darnelle B
08-23-2009, 05:28 PM
yea wat happened to 10am?? i would of came wit u today if i knew your dumbass was going this late like i thought u were..:no:

my boy came late. He told me 10.

Darnelle B
08-23-2009, 09:22 PM
today as good all my meals on point cardio done. leg workout was ok. well weigh my self wendsday for the last time for a few weeks. but iam feeling better.

GottaGetLean
08-26-2009, 05:05 PM
wats ur weight at??

Darnelle B
08-27-2009, 03:22 PM
Well guys Im down to 247lbs.

Hoping to be 245 by next week.

Also stiill going strong with diet...... That the some what easy part. But Been kind of out of it due to it being my first prep,and stressing not know what to do as for posing coach and anything else that need to be done. As I sit here looking at the app for the show I get more scared. Lol not of doing it but of being prepared for everything. Also money wise I can't go and grab the top notch coach. I don't know I will sit down to night and figgure it all out. Trying to not lose that motavation.

Darnelle B
08-27-2009, 11:33 PM
http://i30.tinypic.com/2rfxxr7.jpg

GirlyMuscle
08-28-2009, 02:57 AM
Cool! Kai Greene!

Is the application posted on Bev's site?

Darnelle B
08-28-2009, 02:43 PM
Yes the app is now up.

GirlyMuscle
08-28-2009, 03:04 PM
Thanks D. I downloaded it. Not sure if I'll end up a middleweight or (gulp) a lightweight!

Darnelle B
08-28-2009, 03:24 PM
Thanks D. I downloaded it. Not sure if I'll end up a middleweight or (gulp) a lightweight!

GM im not sure where i will come in at. i will just be excited to be on that stage. and have my friends and fam watching.:)

Darnelle B
08-29-2009, 01:43 PM
Hey what's up guys. I must say. I feel good as I finish up my 2 hrs of cardio. I got 24 mins to go.

So 12 weeks to go. Must say I know it's going to be hard but for some reason Ian smiling. Lol :)

I will weigh in. In about 2 weeks hoping for a big change.

GottaGetLean
08-29-2009, 03:18 PM
Hey what's up guys. I must say. I feel good as I finish up my 2 hrs of cardio. I got 24 mins to go.

So 12 weeks to go. Must say I know it's going to be hard but for some reason Ian smiling. Lol :)

I will weigh in. In about 2 weeks hoping for a big change.

u better be 210 when u weigh in lol..

Northman
08-29-2009, 05:19 PM
What do you compete at?

Darnelle B
08-29-2009, 08:56 PM
What do you compete at?



this will be my first show so i dont know where my weight will be at. not to worried about the scale. just wanna be in the best shape of my life on stage. so ripped to the bone is the goal. idc about numbers.

GottaGetLean
08-29-2009, 10:04 PM
this will be my first show so i dont know where my weight will be at. not to worried about the scale. just wanna be in the best shape of my life on stage. so ripped to the bone is the goal. idc about numbers.

most likely i think u'll end up as a heavyweight..

Darnelle B
08-29-2009, 10:33 PM
most likely i think u'll end up as a heavyweight..

yea I think so to unless some crazy weight falls off these next 12 weeks.:dunno:

GirlyMuscle
08-29-2009, 10:58 PM
Are you going to post up any progress pics?

Darnelle B
08-30-2009, 12:19 AM
Yea I post pics every 1st Sunday of the month. So I figgure around September 6 I will have some updates for you guys.

GottaGetBig
09-04-2009, 03:46 PM
u putting pictures up this sunday?

Darnelle B
09-04-2009, 10:41 PM
u putting pictures up this sunday?



Yes Sunday or Monday just for you. Lol most likely Sunday.

Darnelle B
09-05-2009, 12:21 AM
This shit is hard. :( head hurts. I'm craving every second. I tell you this I will never get out of shape again. I can't ever diet this long. I'm hot. Fucking want a steak and some mac- nut butter and sushi and shit. Lol

Maybe I will have a cheat. If frosty say it's ok. :/

Frosty
09-05-2009, 12:34 AM
This shit is hard. :( head hurts. I'm craving every second. I tell you this I will never get out of shape again. I can't ever diet this long. I'm hot. Fucking want a steak and some mac- nut butter and sushi and shit. Lol

Maybe I will have a cheat. If frosty say it's ok. :/

We'll have to chat on the phone some time to discuss some ideas to help make this easier. I know you stay up late so maybe if I could give you a call tomorrow after midnight? What's too late for me to call?

Darnelle B
09-05-2009, 01:18 AM
We'll have to chat on the phone some time to discuss some ideas to help make this easier. I know you stay up late so maybe if I could give you a call tomorrow after midnight? What's too late for me to call?

I'm up till like 3am You can call now, If you want. But tomorrow around the same times.

Frosty
09-05-2009, 01:32 AM
I'll give you a call tomorrow cause I'm headed to bed.

Darnelle B
09-05-2009, 11:58 AM
Wow can't believe I made it thru last night. Lol the hunger was crazy. Craving was trying to take ne down. but I feel much better today. Happy that I did not let the craving beat me. :) feel so much better this morning.

Darnelle B
09-06-2009, 10:34 AM
hey whats up guys....
weigh in to day is 243.2 :) down 4 pound since last week. wow that was a drop. i love it.
i'm very happy with that. :)

:yep: but my fiance cant take pics this morning of me posing so i will take some pics in the mirror and those will have to do for an update or maybe i will wait on the pics.

Darnelle B
09-06-2009, 01:25 PM
cam has the time wrong pics was taken today.

http://i29.tinypic.com/179yit.jpg

http://i26.tinypic.com/20rky07.jpg

http://i29.tinypic.com/2ppx7rp.jpg

http://i28.tinypic.com/10ng86o.jpg

http://i29.tinypic.com/eufyti.jpg

http://i32.tinypic.com/2efjbmg.jpg

http://i29.tinypic.com/eagxva.jpg

GirlyMuscle
09-06-2009, 01:30 PM
Looking good Darnelle! When are we getting together for posing practice? ;)

Knuckles
09-06-2009, 01:37 PM
God damn brotha. You better be proud of yourself for what you're accomplishing. Keep moving forward bro, you're progress is incredible. Still need some help with the posing tho. Take girlymuscle up on the offer. Way to go.

Darnelle B
09-06-2009, 01:40 PM
Looking good Darnelle! When are we getting together for posing practice? ;)

anytime. lol i need help bad.

Darnelle B
09-06-2009, 01:42 PM
anybody live in new york want to help me with my posing i would thank you so much.lol pleaseeeeee:yep::hmn::thanks::help:

GirlyMuscle
09-06-2009, 01:45 PM
Dude....I can come visit and help you out with posing. Where in NY?

Darnelle B
09-06-2009, 01:56 PM
Dude....I can come visit and help you out with posing. Where in NY?

I live in Yonkers.

GirlyMuscle
09-06-2009, 02:07 PM
I just checked it out. I live 2 1/2 hours from you. I wouldn't mind that drive. I will gladly drive up there and we can do some posing practice. I can video, you pose, learn, etc and then we can watch the video, make adjustments. Unfortunately, I work weekends so I'd have to come during the week but I will if you'd like to get together.

STACEYK
09-06-2009, 02:34 PM
D, I told ya Gary Udit's "Perfect Posing tape is awesome! this way you dn't have to rely on anyone but yourself and he actually shows the poses correctly. When others show you, lots of time they incorporate their personal style or way of doing things in showing you. When I first learned, I watched the tape and was lucky enough to go to OKC and have IFBB Pro, Gina Davis show me.