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  1. 200.3 lbs this am. taken after meal...

    200.3 lbs this am. taken after meal 1177892177893177894
  2. Ill try it out. thanks! late on the update....

    Ill try it out. thanks!


    late on the update. these where taken past sunday. Weight was 202lbs177887177888177889177890
    177891

    Woke up this AM at 200.3lbs. Slowly dropping. Going to have to...
  3. Replies
    4,804
    Views
    549,037

    aye I see. I've been giving myself a high carb...

    aye I see. I've been giving myself a high carb day (600-1000 carbs) every leg day (once a week; every 7 days)

    ill implement more of this strategy as I feel this would be more effective. My weight...
  4. Replies
    4,804
    Views
    549,037

    How do you structure a clients high day? Do set...

    How do you structure a clients high day? Do set up most of the carbs with meal 1 and pre training meal or are the carbs high over all through out the day?
  5. Thank you. This was me last night. Post refeed....

    Thank you.
    This was me last night. Post refeed.
    177810177811

    Shoulders last night. Tons of volume!

    Barbell shoulder press
    2 warm ups/3 working sets

    I carian machine press behind the back
  6. Im very anxious to compete again. There is a show...

    Im very anxious to compete again. There is a show in Kalamazoo 5 weeks from now. I might just jump in that one as well.

    I do 3.0 speed at a 6-8 incline. I try to keep BPM to 130

    My leg work out...
  7. Refeed today Meal 1 1 cup whites 6 waffles...

    Refeed today

    Meal 1
    1 cup whites
    6 waffles with syrup
    2 cups oats

    Meal 2
    6oz tilpaia
    1 cup rice
  8. 200 lbs this AM. Refeed day of 600 grams carbs. I...

    200 lbs this AM. Refeed day of 600 grams carbs. I will post diet soon
  9. Yes, I train legs on that day.

    Yes, I train legs on that day.
  10. I like this better. It's a whole day of eating,...

    I like this better. It's a whole day of eating, provides function, it's clean, and it's very satisfying. Gives you an idea on how to fill out before the show as well. It helps keeps me displine
  11. I have so much more detail to my physique. It's...

    I have so much more detail to my physique. It's crazy what a high amount of carbs can do for you.

    I was extremely uncomfortable after meal 5 and meal 6 just out me over. So I get extremely full
  12. Steady state fasted cardio in the AM

    Steady state fasted cardio in the AM
  13. 10 weeks out. 201lbs base line before thursday...

    10 weeks out. 201lbs base line before thursday refeed. These pics where taken at 204lbs.

    Probably last week on this diet rotation and then at 9 weeks out start incorporating more low days.
    ...
  14. Refeed day. Going to train legs in the evening: ...

    Refeed day. Going to train legs in the evening:

    220grams protein/1,000 grams of carbs/fats low as possible

    Meal 1
    1 cup whites
    6 waffles
    1 cup oats
  15. I'll try to get a shot later tonight perhaps. ...

    I'll try to get a shot later tonight perhaps.

    so far I've lost 1-2 lbs the past couple weeks. Back down to 203 today (7 days ago I was 203 pre refeed) so it takes me all week to drop. then on the...
  16. Now that I think about it, the only diet change...

    Now that I think about it, the only diet change I'll make for now is remove the cheat meal from diet and just up my carbs on my refeed day to 1000 and get a mixture of high and low GI carbs.

    i...
  17. 11 weeks out, 204lbs. Just one 1lb difference....

    11 weeks out, 204lbs. Just one 1lb difference. Going to keep the diet the same for this week. May make a change by 10 weeks. We will see.






    177657177658177659177660
  18. I'm 205 in those pics. I dropped from 213 not...

    I'm 205 in those pics. I dropped from 213

    not sure where I'll fall. Hoping to be in the 180ties
  19. Thanks guys. Going to keep this thread updated...

    Thanks guys. Going to keep this thread updated weekly
  20. Sorry about the side way pics. Not entirely sure...

    Sorry about the side way pics. Not entirely sure how to fix that. On my iPhone currently
  21. First time competing in almost 4 years. My redemption, 12 weeks out NPC John Simmons Classic

    I've been practically dieting for about 10 weeks. Just basically watching my carb intake and doing little cardio. Got myself down to 213 from 228 and decided to drop the hammer for the John Simmons...
  22. Replies
    34
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    2,592

    I just think it's all about consistency and your...

    I just think it's all about consistency and your environment and endless hours of work.
  23. Replies
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    2,592

    I really appreciate it. The past 3 years where...

    I really appreciate it. The past 3 years where inconsistent for me. Moving to a different state, starting a successful career which lead to a business, and all the while trying to compete but just...
  24. Replies
    34
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    2,592

    I will for sure. I'll post some pics when I get...

    I will for sure. I'll post some pics when I get home from work.

    Looking at competing in the light heavies at the 180ish mark.
  25. Replies
    34
    Views
    2,592

    I'm 14 weeks from my first show in 4 years. Ive...

    I'm 14 weeks from my first show in 4 years. Ive made tremendous gains since my last show (my avatar pic) but certainly want focused or consitent enough.

    I want to get give this a honest shot. I'm...
  26. Replies
    34
    Views
    2,592

    Mind set + environment. combine that with...

    Mind set + environment.

    combine that with genetics.

    I mean that's what I want to believe.
  27. Replies
    34
    Views
    2,592

    How does one get as big as Jay Cutler?

    As I do myself a throw back, I'm watching his "one step closer" dvd, I can't help but be mesmerized by how massive he is.

    I mean how does one get up to 293 and lean?

    Is is it solely genetics?...
  28. Replies
    8
    Views
    683

    I never had it hold me back. For me or my...

    I never had it hold me back. For me or my clients. So consistency is surely key. I Had my client at 4oz of chicken and just told her to switch it to 3oz.

    going to see where it goes for the sake of...
  29. Replies
    8
    Views
    683

    Measuring meat cooked or uncooked?

    Soo....

    If I wanted 50grams of protein out of chicken breast, that would be roughly 8oz uncooked?

    because ive been weighing all my meats cooked. And that would mean 8oz is roughly 70grams of...
  30. Replies
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    1,299

    I love this. Use common sense. Its so true and it...

    I love this. Use common sense. Its so true and it doesn't need to be viewed as rocket science. When Chris says "use common sense" it just validates my confidence. I like to feel Aceto has all the...
  31. Has any one contacted the supp store he works for?

    Has any one contacted the supp store he works for?
  32. Replies
    28
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    1,559

    im sorry, but mens bodybuilding was here way...

    im sorry, but mens bodybuilding was here way before all these other categories...if it wasnt for male bodybuilding then there wouldnt be the rest.
  33. Jojo is a super nice guy and a very approachable...

    Jojo is a super nice guy and a very approachable person. We train at the same gym in albq new mexico and he is the only pro in the state. I am very fortante to know jojo. I really wish him the best...
  34. Replies
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    I was at that show. The Muscle Mania is a very...

    I was at that show. The Muscle Mania is a very very political show. Every athlete that won the over all in every category is affiliated with the shows main sponsor.

    She needs to switch to NPC....
  35. 13 weeks out. Tried to be a bit theatrical....

    13 weeks out. Tried to be a bit theatrical. 197.6lbs.
  36. Replies
    473
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    19,301

    man, your diet sounds brutal! only 50grams of...

    man, your diet sounds brutal! only 50grams of carbs! youre looking great though. gotta suffer to be that champion!
  37. Replies
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    533

    im digging the vids! Good job Jeff! Makes me want...

    im digging the vids! Good job Jeff! Makes me want to move back to MI lol. Ken will do well at Toronto. Ill be rooting for him!
  38. probably going to do high carb days every weds...

    probably going to do high carb days every weds and sat. been losing 3lbs a week and want to slow it down a bit. Feeling a bit lethargic as well.
  39. 199lbs today. Going to do a 350gram carb load. ...

    199lbs today. Going to do a 350gram carb load.

    finished 45mins fasted state cardio.
    15mins treadmill
    30mins stair master

    Chest day today!

    Meal 1
    1/2 cup egg whites
  40. Replies
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    2,305

    id say thats brave of him to leave the country...

    id say thats brave of him to leave the country after just getting in trouble over it.
  41. Thank you! just checked your thread. Youve come a...

    Thank you! just checked your thread. Youve come a long way. Youll do awesome.
  42. Replies
    1,160
    Views
    44,688

    huge transformation! Good luck to you as well....

    huge transformation! Good luck to you as well. Ill be following along.
  43. Mon Back day Wide grip pull ups 4 sets of...

    Mon Back day

    Wide grip pull ups
    4 sets of 10-12 reps

    Lat pull downs
    3 sets 10 reps

    drop set on the last set
  44. Saturday Shoulder training.. Rear pec deck...

    Saturday Shoulder training..

    Rear pec deck flys
    3 warm up sets
    12x160
    12x180
    10x210

    Rear lateral DB raises
    10x40
  45. My weight dropped down to 198lbs over the...

    My weight dropped down to 198lbs over the weekend. Did a 450g carb load on saturday now weight is around 199lbs-200lbs

    200lbs as of today.

    Saturday carb load

    Meal 1
    1/2 cup egg whites
    2...
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