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Thread: First time competing in almost 4 years. My redemption, 12 weeks out NPC John Simmons Classic
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02-16-2015, 03:44 PM #16
Great job!! WHat kind of cardio are you doing?
DON'T BE AVERAGE!!!
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02-16-2015, 05:08 PM #17
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02-16-2015, 05:49 PM #18
Best of luck to you brother!! Do you feel full on the high carb days even with the low fat?
Sent from my iPhone using TapatalkDON'T BE AVERAGE!!!
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02-16-2015, 09:13 PM #19
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 fullLast edited by pmow; 02-16-2015 at 09:14 PM.
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02-16-2015, 10:11 PM #20
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02-16-2015, 11:27 PM #21
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
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02-17-2015, 09:28 AM #22
Do you train on high carb days, and if so what bodyparts?
DON'T BE AVERAGE!!!
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02-17-2015, 10:48 AM #23
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02-19-2015, 07:18 AM #24
200 lbs this AM. Refeed day of 600 grams carbs. I will post diet soon
Last edited by pmow; 02-19-2015 at 07:20 AM.
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02-19-2015, 07:38 AM #25
Refeed today
Meal 1
1 cup whites
6 waffles with syrup
2 cups oats
Meal 2
6oz tilpaia
1 cup rice
Meal 3
6oz chicken
8oz sweet potato
Meal 4
6oz chicken
8oz Sweet potato
Meal 5 (pre work out)
5oz top round
2 cinnamon raisin bagels w/jam
Meal 6 (post)
6oz tilpaia
2 cups rice w/ honey
Meal 7
6oz chicken
salad w/ balsamic vinaigrette
Next week going to implement another low day. So 2 medium days, 4 low, 1 high and not go above 600 on high day for now.
this is after meal 1. I like the big breakfast because its satisfying and it keeps cravings at bay all day. Plus i get a nice metabolic boost.gaerth.jpg
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02-19-2015, 03:30 PM #26
- Join Date
- Mar 2009
- Posts
- 189
- Rep Power
- 29326
very good bro!
what speed and incline are u using on the treadmil?
also can you give us a couple of workouts of yours to see what kind of volume -intensity etc are you using?
thanks
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02-19-2015, 11:47 PM #27
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 today:
Squats: 4 sets
12 reps
12
10
10 - finishing with 405
Leg press: 4 sets
10 reps - 6 plates
10 reps- 8
8 reps -10
8 reps - 10
leg extensions 4 sets
12 reps with the stack
12
12
11 reps stack + 45lbs plate
Hack squat 4 sets
8 reps - 2 plates
8 reps - 2
8 reps -3
6 reps - 3 plates then dropped down2 plates for 3 reps
Sitting ham curls 4 sets
12 reps
10 on the 4th set
Stiff leg deadlifts 4 ses
10 reps each 2 plates
final with 275lbs
lying ham curls 4 sets of 10 -12
then butt blaster 4 sets of 10
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02-20-2015, 04:34 PM #28
Dropping steadily and getting harder and harder. Good work man
A Passionate and Dynamic Approach to Physique Enhancement
Strength and Nutrition/Contest Prep Coach
-serious inquiries: [email protected]
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02-21-2015, 08:26 AM #29
Thank you.
This was me last night. Post refeed.
9 weeks b.jpg9 weeks.jpg
Shoulders last night. Tons of volume!
Barbell shoulder press
2 warm ups/3 working sets
I carian machine press behind the back
4 sets
rear pec dec
3 sets of 10
dumbbel rear lateral raises
3 sets of 10
side laterals
3 sets of 10
rear lateral raises on an incline bench (more like an upper back shrug)
3 sets of 10
front raises
3 sets of 10
cable side laterals
2 sets of 12
barbbell shrugs
3 sets of 10
behind the back shrugs
3 sets of 10
dumbbell side laterals
3 sets of 10
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02-21-2015, 07:01 PM #30
Looking great bro - kep it going. Nice size on the wheels and definition showing through nicely! Props.
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