PA KODIAK: Back on the Grind for my 2nd Show

[PA Kodiak]

Damn, 318g of protein? My colon would be so backed up.

Looking back, it's funny you mention this.

*

Are you taking proper fiber per day? or getting the ample micronutrients to make sure your bowels are working proerply? those can really go when you diet.

I definately skimped on the fiber and water the past week which is likely what landed me in the hospital. Needless to say soon as I was discharged I stocked up on fiber supplements. My coach also suggested taking a probiotic.

[PA Kodiak]

Die for mass!

Glad to know you're okay, though. Did the Dr say anything about fiber intake or? What was the probable cause of the issue?

Not enough fiber. I was slacking on my water intake last week as well so not a good combo. Going forward I've increased my fiber, am making sure I get atleast a gallon of water a day, and plan on picking up a probiotic.

I was making peace with God Wednesday night as I layed on the bathroom floor in pain. Then Thursday, after they told me they found blood in my urine I began to think to myself what am I going to do with myself if I'm forced to walk away from this so soon? I thought "Well...I like fishing...but I don't have that same burning desire for fishing as I do bodybuilding. Fishing is just to relax." LOL!

Sometimes you have to have something nearly taken away from you to realize how bad you want it.

[Elf]

Looking back, it's funny you mention this.

*

lol I actually forgot about my comment until you brought it back up... I must be part psychic.

Not enough fiber. I was slacking on my water intake last week as well so not a good combo. Going forward I've increased my fiber, am making sure I get atleast a gallon of water a day, and plan on picking up a probiotic.

I was making peace with God Wednesday night as I layed on the bathroom floor in pain. Then Thursday, after they told me they found blood in my urine I began to think to myself what am I going to do with myself if I'm forced to walk away from this so soon? I thought "Well...I like fishing...but I don't have that same burning desire for fishing as I do bodybuilding. Fishing is just to relax." LOL!

Sometimes you have to have something nearly taken away from you to realize how bad you want it.

I eat loads of chia seeds and lemons and raw cruciferous veggies.

I make shakes with the above and toss in some raw garlic as well to add some taste. Raw garlic also contains a chemical called Allicin which elicits a hormetic response in the body that helps with reducing inflammation in your gut and aids in digestion. Adding MCT oil seems to help lube everything out of the colon as well.

Just a suggestion to get in tons of fiber in a sitting and staying regular. My digestion is pretty bad so I have to make sure I'm consuming loads of fiber. Stevia is a godsend too. Green tea and a teaspoon of stevia like 3 times a day.

I'm glad to see you're looking good and feeling better... keep killing it, dude. You can fish after your show.

[The Solution]

Get Evomuse Gut Health (Probiotic) best on the market. It will clear you out easy.
You should really be getting veggies into your diet just for the fiber benefits.

[PA Kodiak]

Elf, thanks for the advice. I was browsing the produce section today looking at vegetables. Very interesting the different benefits they can bring. Do you follow Evan Centopani at all by chance? He's a big advocate of vegetables and spices. Definately gonna have to give that shake a try.

[PA Kodiak]

OFF DAY / REFEED

Weighed in at 222.8

After posing yesterday we discussed the game plan for the next few days. We both agreed I didn't need any extravagant cheat meal this week so we agreed on a high carb refeed (extra rice at each meal) and also replaced my usual beef & broccolli meal with a large steak, sweet potato, and salad just to kind of fill back out after missing so many meals on Thursday.

So a trip to Outback Steakhouse it was, for a juicy 14 oz medium rare strip, sweet potato, and a salad.

[PA Kodiak]

Back 4.17.17

BODYPART: BACK

Added 2 tablespoons of wheat germ to my first meal. I used to have 2-4 tablespoons daily early on in my offseason but eliminated it after a while just due to cost.

Corey Matthews Pulldowns
1 warm up set
5 sets of 15-20

BB Rows
1 warm up set
3 sets of 8-12

Hammer Strength Pulldown
1 warm up set
3 sets of 10-12

Straight Arm Pulldowns
3 sets of 15-20

Deadlift
2 warm up sets
3 sets of 6-8

Weight: 224
Cardio: Treadmill, 40 Min, Fasted.

[The Solution]

Psyllium Husk Powder may be a better bang for your buck for fiber.

[PA Kodiak]

Psyllium Husk Powder may be a better bang for your buck for fiber.

Thanks. I may give it a try. I do like getting all the extras from wheat germ but like I said, it gets expensive after a while.

[PA Kodiak]

Chest 4.17.17

BODYPART: CHEST

Smith Bench
2 warm up sets
3 sets of 15-20*
*Double dropset on last set

Incline DB Bench
2 warm up sets
3 sets of 12-15

Medium Height Cable Crossovers
superset with
Low Pulley Cable Crossovers
3 supersets of 12-15*
*Double dropsets on last 2 sets

DB Pullovers
3 sets of 12-15

Seated Calf Raise
4 sets of 15

Linear Hack Calf Raises
4 sets of 15

Weight: 224
Cardio: Treadmill, 40 Min, Fasted.

[The Solution]

https://www.nowfoods.com/supplements...tified-organic

Soluble fiber from foods such as psyllium seed husks, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. A serving of Psyllium Husk Powder supplies 6 grams of the 7 grams soluble fiber necessary per day to have this effect.

Thanks. I may give it a try. I do like getting all the extras from wheat germ but like I said, it gets expensive after a while.

[supbro!]

Psyllium Husk Powder may be a better bang for your buck for fiber.

Solid advice. Keeps me regular like the 6 o clock evening news.

[PA Kodiak]

Legs 4.17.17

BODYPART: LEGS

Walking BB Lunges
4 sets

Squat
2 warm up sets
4 sets of 6-10

Leg Press
1 warm up set
4 sets of 10-12

Lying Leg Curl
3 sets of 12-15

Weight: 220

[PA Kodiak]

Back & Tri's / Refeed 4.19.17

BODYPART: BACK & TRI'S

Straight Arm Pulldowns w/ Rope
superset with
OverheadCable Tricep Extensions w/ Rope
4 supersets (20, 20, 15, 12)*
*Double dropset on last set

Close Grip Pulldown
4 sets of 12-15*
*Double dropset on last set

One Arm Seated Overhead DB Extensions
3 sets of 15-20*
*Double dropset on last set*

One Arm Seated Cable Rows
4 sets of 15-20*
*Double dropset on last set

One Arm Standing Cable Tricep Extensions
3 sets of 12-15*
*Double dropset on last set

DB Rows
1 warm up set
3 sets of 10-12*
*Double dropset on last set

Standing High Pulley Close Grip Cable Row*
4 sets of 15-20
*Standing in front of a Lat Pulldown station and rowing to the chest.

Weight: 221.4
Cardio: Treadmill, 40 Min, Fasted.

[The Solution]

Throw in the probiotic or pysllium husk? If so it should help your bowels a ton as calories get low and bowel movements become infrequent.