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  1. #16
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    Quote Originally Posted by D-NUTZ View Post
    First!!

    In!!

    Thanks!

  2. #17
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    Quote Originally Posted by cook View Post
    and we`re off to a flying start...just kidding man I am looking forward to this
    Tell me about it. I knew I would shit the bed sooner or later but I did not expect it to be on the first word of the thread title! LOL. Thanks man!

  3. #18
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    Quote Originally Posted by lksurf2 View Post
    Yay!
    Thanks brother!

  4. #19
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    Quote Originally Posted by D-NUTZ View Post
    Awesome pics. Great size. Look thick. Solid. Tight. Keep us all posted on your continued progress with any new progress pics or vid clips. Show us what you got man. Wanna see how freakin' huge, solid, thick and tight you can get. Thanks for the motivation.
    Thanks man! Pics are no problem. Videos may be a challenge but I will try. Most of my workouts I unlock the gym, let myself in, and lock back up and train before the place is officially open. And I train by myself. Less distractions.

  5. #20
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    Quote Originally Posted by Cobe16 View Post
    I'll be following buddy!

    My off season begins soon...can't f'ing wait!!
    Bring home that contest prep brother!

  6. #21
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    Quote Originally Posted by cook View Post
    Looks like a good program.Myself I am off work three days on the weekend so I like you put my most strenuous workouts there.This has me working legs the day after back but honestly I don`t think it has a negative affect.I think if you let it get to you mentally it will but I really haven`t noticed this.
    I agree. The soreness in my legs from Saturday's workout does not settle in until late Sunday/early Monday. I have alrady completed my back workout long before the leg soreness settles in.

  7. #22
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    Quote Originally Posted by Cobe16 View Post
    Looks good dude! have you always responded well to lower volume? Can't wait to hear your nutrition plan. keep pushing!
    Yes, unfortunately low frequency/volume works best as too many workouts per week has historically led to a stringy look and/or injury. Sucks because I live training! Things change so I am going to eventually add more frequency at some point.

  8. #23
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    Quote Originally Posted by PFEPerformance View Post
    I'm in prep buddy!!! Right behind you with my 2013 goals/plans as soon as show 2 is behind me!!
    Thanks Lorrie! Bring home your prep! Almost there!

  9. #24
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    In on this brotha. I may have missed it, but are you working with anybody?
    Training / Prep / Off-season coach: Kevin McDowell / Extreme One
    Journal: Hoss06 Training Journal

  10. #25
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    Quote Originally Posted by Hoss06 View Post
    In on this brotha. I may have missed it, but are you working with anybody?
    No. I understand completely that hiring a coach would probably benefit my physique and placings. However, for me I cannot imagine turning over the reins completely to someone. The enjoyment I get out of this entire process is trying to figure out things on my own. Not to say that I won't hire someone for a piece of the puzzle but, as of right now, I do not see myself ever hiring someone for the nutrition piece of things. I am a nutrition geek through and through.

  11. #26
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    Nutrition. Typically in the past I have preferred to separate carbs and fats. Over the course of a prep, I would drop carbs and replace with fats. In the offseason, I simply reverse the process. This prep I am going to stir things up and simply add some complex carbs to the fats. Since I made good gains my entire prep, I want to keep things going and simply build on my prep diet. I ended up low carbs with a huge refeed once per week. Initially, as carbs were higher, my refeed was down around 800 grams of high glycemic carbs once per week. As carbs dripped during the week, this number would increase. Peak week I hit a high of 2,500 grams of carbs. I go by "feel" and am fortunate in that my hunger level is a good indicator of when to push carbs/cals. Right now I am still extremely hungry so that refeed will stay fairly large. As my cals increase during the week, I expect my refeeds to get smaller and smaller. Fats. I love them. If I consume too many complex carbs, I feel sluggish and have digestion issues. This offseason I will be keeping fats high and adding some carbs as I go but most likely not terribly high....We'll see. I am not one to lock myself down to any one way of dieting. You never know how your body is going to respond.

  12. #27
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    To start I am going to keep my diet the same Sunday through Friday. THe only exception is pwo I will add a shake of 25 grams of protein and 80 grams of simple carbs.

    Meal One
    3/4 cup of oats, two scoops of whey, 1 1/2 cups of blueberries, one banana, one scoop of a greens supplement

    Meal Two
    7 oz of chicken, turkey, cod, or flounder
    2 slices of ezekial bread
    4 tablespoons of sunflower seed butter
    2 cups of broccoli

    Meal Three
    7 oz. of chicken, turkey, cod or flounder
    2 slices of ezekial bread
    4 tablespoons of raw almond butter
    cucumbers and tomatoes

    Meal Four
    7 oz. of chicken, turkey, cod, or flounder
    1 avocado
    cucumbers and tomatoes

    Meal Five
    7 oz of 93% lean ground beef
    2 cups of stringbeans
    ****THis meal is getting changed as soon as I run out of beef. I love red meat and my body responds to it very well. However, for the better part of my prep, I was eating ground beef twice a day and six times a week. From a health stand point, I want to drop the beef for a spell. I plan on increasing carbs/cals to this meal soon and I have an idea of what I am going to do....Just want to see how it plays out.*****

    Meal Six
    10 egg whites
    Spinach and tomatoes
    one scoop of a greens supplement

    Saturday is my refeed day. I keep fat as low as possible and cut my protein roughly in half. I typically eat a combination of the following: kid's cereal (I am a cereal WHORE and currently have an assortment of 20 or 30 different kinds), lf muffins, pop-tarts, white potatoes, white bread, pancakes, french toast, zucchini bread (from Sam's, simply AWESOME), lf waffles, and bagels. I go by "feel" and let hunger and the mirror dictate how many carbs I consume. When I find myself tossing and turning Friday nights thinking about what I am going to eat, I know I need to really push the carbs.

  13. #28
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    Supplements and Other Notes: This past prep I began to pay attention to the ph of foods. I release that with the high protein the acidic level of my body was high. That being said I started to try to add foods lower in ph to balance that out. I added only sea salt to my food, drank only water, had lemon at every meal, added a greeens supplement, doubled up on my veggies, and began eating things like cucumbers and tomatoes. I felt better but most likely I am just a lunatic.

    Supps: As stated earlier, I am a huge believer in the idea that in order to grow, you need to be in optimal health. As a result, most of my supps are rather boring: Multi, greens, multi mineral, b-complex, fish oil, green tea, CO-Q10, Cycle support, glucosamine, vitamin E, D-3, probiotic, digestive enzymes, etc. I will have intra workout the following: 5 gams of BCAA, 4 grams of Leucine, two scoops of Amino Eneregy from ON, 2 grams each of Citrulline Malate and Beta Alanine, one tbs. of dark chocolate, 5 grams of glutamine, and 2.5 grams of creatine monohydrate. With the exception of the Amino Energy, I will add all of the above to my pwo shake as well. I also like to do my cardio first thing before meal one, so I will add most of the above (no Amino Energy), pre cardio. I also add 50 grams of carbs intra workout when training legs. With the exception of the little bit of caffeine in the Amino Energy, I use no fat burners or stims in the offseason. I hate the way they make me feel and I prefer to save them for the last few weeks of prep.

  14. #29
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    Correction: At meal 6 in addition to the eggs and veggies, I also have a tablespoon of macadamia nut oil.

  15. #30
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    One more supp worth mentioning is one Scooby turned me on to: turmeric.

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