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  1. #16
    OLYMPIAN Granite-Dawg's Avatar
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    Great job!! WHat kind of cardio are you doing?
    DON'T BE AVERAGE!!!

  2. #17
    RX MEMBER pmow's Avatar
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    Steady state fasted cardio in the AM

  3. #18
    OLYMPIAN Granite-Dawg's Avatar
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    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 Tapatalk
    DON'T BE AVERAGE!!!

  4. #19
    RX MEMBER pmow's Avatar
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    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
    Last edited by pmow; 02-16-2015 at 09:14 PM.

  5. #20
    RX MEMBER hankdiesel's Avatar
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    Quote Originally Posted by pmow View Post
    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


    Meal 2
    5oz tilapia
    2 1/4 cup rice
    1 bagel


    Meal 3
    5oz chicken
    1 lbs sweet potato
    1 1/2 low fat pop tarts


    Meal 4
    5oz chicken
    2 1/4 cup rice
    1 bagel


    Meal 5 (pre work out)
    4oz top round
    1 1/2 cup oats
    2 low fat pop tarts


    Meal 6 (post work out)
    5oz tilapia
    1lbs sweet potato
    1 bagel


    Meal 7
    5oz chicken
    Salad w/ balsamic vinaigrette


    Syrup, honey, jam is drizzled on meals
    Instead of refeeds I do one big cheat meal a week. But, this looks like a lot of fun!

  6. #21
    RX MEMBER pmow's Avatar
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    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

  7. #22
    OLYMPIAN Granite-Dawg's Avatar
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    Do you train on high carb days, and if so what bodyparts?
    DON'T BE AVERAGE!!!

  8. #23
    RX MEMBER pmow's Avatar
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    Yes, I train legs on that day.

  9. #24
    RX MEMBER pmow's Avatar
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    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.

  10. #25
    RX MEMBER pmow's Avatar
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    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

  11. #26
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    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

  12. #27
    RX MEMBER pmow's Avatar
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    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

  13. #28
    OLYMPIAN data4's Avatar
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    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]

  14. #29
    RX MEMBER pmow's Avatar
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    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

  15. #30
    RX MEMBER leanbody's Avatar
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    Looking great bro - kep it going. Nice size on the wheels and definition showing through nicely! Props.

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