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View Full Version : Need Help for Prep From a BIG DUDE or Someone Very Knowledgable



MuscleWOP
02-24-2010, 09:52 PM
ok here are my stats:

5'10"
17%
240lbs
36in waist
53" chest
17" arms
27" legs
18" calves

i have tried the palumbo diet last year but never got into the shape i needed to step on stage. i got burned out form zero carbs and couldn't break 10% bf while doing tons of cardio and lowering calories to 2000 calories.

i am a full time personal trainer and nutritionist but as far as prep goes there aren't too many dudes my size competing or at least posting on forums. right now i am leaning up for a few months before i start a serious prep.

my diet now is 2100 calories
60p/30c/10f

20 minutes am cardio and 20 pwo cardio 5 days a week. this won't be an issue as far as leaning up down to 13-15% range in 8 weeks following this but getting to competition shape is where i will need help. i gain and lose relatively quick too if that helps but like i said the shredded stage look is where i can't get too.

can someone with similar genetics or size give me some advice or recommend someone for prep help?

thanks guys

GetLean
02-24-2010, 09:54 PM
http://scrapetv.com/News/News%20Pages/Health/Images/naked-fat-guy.jpg

How may I help you?

MuscleWOP
02-24-2010, 10:05 PM
hahaha i was being serious though

Leatherhead
02-24-2010, 10:09 PM
he is serious!

crush9
02-25-2010, 11:25 AM
I am 6"2 262 right now @ 10%...what do you want to know? The low carb diet doesnt work for me, I get too flat, tired, etc....I just came off my larger diet, 6k cal, 500g pro, 700g carbs and 150g fat, i gained good muscle from it, I was on that since last july, when I decided that I wanted to compete. My trainer, which trains about 14 pros, and a couple of other BB on this board, set it up for me. I am about 15 wks out right now from my firest show, I lower my cals to 3800 on mon, same foods, just smaller poritons, refeed every 3-4 wks...I will more than likely never get below 2500ish cals, because I seem to still burn good. With my trainer I was 265 when I started. At the diet above, got down to 250, go figure on 6k cals, then started up a mild bulker and got up to 268ish...I have been off cycle for about 3-4 wks...we keep my rep range higher, 25/20/25/10-12 and it has paid serious gains, Cardio b4 was 3-4 times per wk, for 30 min, now we will be going to 6 days per week at 1 hr first thing in the am...u dont seem to do enough carido, hope that helps, let me know if you have any ?s.....my stats are 6"2, 262, 20" arm, 52" chest, 28" quads, 34" waist, hope thats big enough :)

MuscleWOP
02-25-2010, 03:50 PM
thanks crush...my cardio now is just to lean up without getting into full contest prep mode. before i was doing 40 min am and 2 25 min sessions on top of that pwo and at night so i did my fair share but i think the no carb thing burned me out as well. thank you for your story though and input.

your trainer have a web site?

crush9
02-25-2010, 08:12 PM
www.sizeandshapefitness.com (http://www.sizeandshapefitness.com) - tell em chad sent ya. But he just had is ACL surgery, so if you try on contact him, he will probably be out of commision until next wk.