Steve56 Contest Prep for 2013

[Steve56]

I'm hoping to be a light heavy mid 180's we shall see...i'm going into uncharted waters with this prep so interested to see how my body responds and where i end up... With all that said if i have to get down to 176 to be shredded then fuck oh well thats what im going to do thats the name of the game

[The Solution]

Cheat meal yesterday, didn't go crazy wings, burger, a couple apps, and 2 poptarts later on at home actually dropped from all that so its a good sign...
212 this morning down 2 lbs from last Monday

Good stuff there Steve, your aiming to lose 30+ pounds Starting from 214 by your first show June 22nd? how many weeks that put you out?

[Scoobysnacks]

damn man you grew a ton. The diet is very similar to what i had you on all those years ago that i worked with you. moderate fat higher carbs. I suspect you will drop the fat more as you go based on how the diet is looking.

great work adding size.

[Steve56]

Good stuff there Steve, your aiming to lose 30+ pounds Starting from 214 by your first show June 22nd? how many weeks that put you out?

19.5 weeks around there....i'm seeing changes already after only 7 days as far as noticeably less abdominal fat, more cuts in the legs already

[Steve56]

damn man you grew a ton. The diet is very similar to what i had you on all those years ago that i worked with you. moderate fat higher carbs. I suspect you will drop the fat more as you go based on how the diet is looking.

great work adding size.

Thanks for stopping in brother... Yes! Its very close to what we did way back when i still have that diet btw probably from 2008 saves somewhere. It worked well then and so far so good...my metabolism is a bit faster now even though i'm older.

[Jordan Coburn]

Do you find cheat meals more effective for you personally vs. high GI refeeds while dieting?

[Steve56]

Do you find cheat meals more effective for you personally vs. high GI refeeds while dieting?

To be honest the high GI refeeds worked last year...i was going high maybe 800-1000 grams sometimes and i would only gain like a pound and be back to baseline fast... Carbs were lower though with that diet i think i started dieting at 180 g carbs only and with more fats...

This time around fats are lower carbs are higher and my thinking is a cheat meal will be more beneficial in the early going because you get the fats in a cheat meal ...fats+carbs+ extra sodium= great workout the following day and as long as i keep dropping and getting leaner i will keep it in

[Jordan Coburn]

Makes sense.

you've improved a lot over the last year, it'll be cool to see how those changes dictate the changes in your prep.

[Steve56]

Makes sense.

you've improved a lot over the last year, it'll be cool to see how those changes dictate the changes in your prep.

Thanks man!

I actually had my client Neil Picone pro wheelchair competitor use a weekly cheat meal the first two months of the prep and it worked incredibly well... Whenever i thought he needed it i told him to go out have a burger, fries, piece of cake and a regular coke....he would be full as a house the following two days after with great workouts...and he progressed and got leaner and leaner every week....the final 6 weeks i took the cheat meal out and just gave him higher carb days when needed not a re-feed but we would just jack up his carbs every meal

[Jordan Coburn]

Smart. adjusting to what the body needs is what makes a good diet coach. Never trust anyone with too rigid of a "plan".

[bushmaster]

Steve I like the cheat meal idea. Jason had me doing the same till 2 weeks out. If he didn't I'd get really flat and no pump at all. Can definitely tell it helps preserve muscle.

[Provo82]

Thanks man!

I actually had my client Neil Picone pro wheelchair competitor use a weekly cheat meal the first two months of the prep and it worked incredibly well... Whenever i thought he needed it i told him to go out have a burger, fries, piece of cake and a regular coke....he would be full as a house the following two days after with great workouts...and he progressed and got leaner and leaner every week....the final 6 weeks i took the cheat meal out and just gave him higher carb days when needed not a re-feed but we would just jack up his carbs every meal

yea Neil got peeled. Some clients i use cheatmeals with also. Its funny because some guys are able to keep dropping with a cheatmeal but hold carb refeeds like a motherfucker and ive also seen the exact opposite. Although Steve genetically has a bit thicker skin his body doesnt really hold onto refeeds or cheats he burns through both pretty fast. I like the approach your taking and i think w all the added muscle things are just gonna be very different this year. really excited for the ride

[Steve56]

yea Neil got peeled. Some clients i use cheatmeals with also. Its funny because some guys are able to keep dropping with a cheatmeal but hold carb refeeds like a motherfucker and ive also seen the exact opposite. Although Steve genetically has a bit thicker skin his body doesnt really hold onto refeeds or cheats he burns through both pretty fast. I like the approach your taking and i think w all the added muscle things are just gonna be very different this year. really excited for the ride

Thanks bro...i have a really good feeling about this prep too!

[Steve56]

211.2 today

Yesterdays Leg workout
Trained with Ifbb pro Steve Silverman and Frank Mannarino this kid is 21 and a fucking tank....so lets just say i felt really small yesterday lol

Standing calf raises - 6 x 15

Seated leg curl - 3 x 10 4th set was a triple drop set we totally went nuts on this

Double banded leg press with close stance in the middle of the platform totally blasted the outer quads
6 pps x 8 , 7pps x 8, 9 pps x 8

Barbell squats - 3 x 8 315 lbs was enough here for me

Heavy dumbbell lunge- 3 x 10

Dumbbell stiff leg deads - 3 x 12

[The Solution]

You train with Silverman? Forever jealous. That is motivation alone.
Meadows still doing your training?