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  1. #16
    OLYMPIAN The Solution's Avatar
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    Cardio is only 20 minutes compared to the 90 you were doing towards end of prep and up 200 calories?

    Watch you lose weight due to the LTDFLE:
    http://www.bodyrecomposition.com/fat...he-ltdfle.html

    "LTDFLE stands for Long-Term Delayed Fat Loss Effect (I’d note that I have also seen a LTDGE which is a Long-Term Delayed Growth Effect but that’s another topic for another article). Basically, this is the phenomenon whereby fat loss continues to occur even after the diet has been ended and/or calories have been raised back towards/to maintenance or even above. In the same way that fitness sometimes continues to increase after the period of heavy loading, it’s almost as if there is some type of fat loss inertia whereby the diet continues working even after the person ends it."
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  2. #17
    OLYMPIAN data4's Avatar
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    Quote Originally Posted by The Solution View Post
    Cardio is only 20 minutes compared to the 90 you were doing towards end of prep and up 200 calories?

    Watch you lose weight due to the LTDFLE:
    http://www.bodyrecomposition.com/fat...he-ltdfle.html

    "LTDFLE stands for Long-Term Delayed Fat Loss Effect (I’d note that I have also seen a LTDGE which is a Long-Term Delayed Growth Effect but that’s another topic for another article). Basically, this is the phenomenon whereby fat loss continues to occur even after the diet has been ended and/or calories have been raised back towards/to maintenance or even above. In the same way that fitness sometimes continues to increase after the period of heavy loading, it’s almost as if there is some type of fat loss inertia whereby the diet continues working even after the person ends it."
    I read about this last year on Lyles forum. I think this happens to alot of guys, especially the ones that are really shredded and dieted hard.
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  3. #18
    RX MEMBER mpjans0578's Avatar
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    In bud, like we talked about i think down the road once volume is ramped up I think if would be a great idea to increase frquency doing power days 2x per week just getting after heavy weight in lower ranges then doing a 3 day split with MTN dog....not for the faint of heart!

  4. #19
    OLYMPIAN data4's Avatar
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    Quote Originally Posted by mpjans0578 View Post
    In bud, like we talked about i think down the road once volume is ramped up I think if would be a great idea to increase frquency doing power days 2x per week just getting after heavy weight in lower ranges then doing a 3 day split with MTN dog....not for the faint of heart!
    It may be something I toy around around with. When I did that last time I did everything upper body wise twice per week but legs were only done once. I dont think I need to hit them twice. These arms have some catching up to do!
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  5. #20
    Team Provo, Chem Moderator Provo82's Avatar
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    Quote Originally Posted by data4 View Post
    Its time to make the transition from prepping to adding some muscle now. All of you know me for the most part so I will keep this simple and to the point. After Team Universe I decided its time to start thinking about making my way up to middleweight. I had a hard time making welter again and I doubt my condition will be much better at my next show. As of this morning I was 167.0. The morning of weigh ins I was at about 163 and weighed in at 165 on the dot after a few tries that evening.

    During this offseason I am going to put some extra focus on my upper body as a whole, especially my arms. They are really long for my height and need to fill out. Here is where I am currently at diet wise.

    Training Days: 255/200/100
    Non Training: 255/160/105

    I also still have a refeed in my diet at this time. I plan to refeed twice per week around my weak muscle groups. Macros for refeeds are 230/355/40.

    I am still following Mountain Dog training but I not currently being guided by John himself. I plan to continue with hime once my wallet heals. I have totally re designed my training split to put emphasis on a few areas. I will also be slowly ramping up my volume and intensity as I go then phasing back out just as I did with John. Here is the split I have come up with so far. If you guys have any suggestions on it let me know.

    Monday: Chest,Shoulders

    T
    uesday: Back, LowVolume Arms

    Wednesday: Off(Calves, Abs)

    Thursday:Quads, Hams

    F
    riday:Low Volume Shoulders, Arms, Calves

    Saturday:Off (Abs)


    Sunday:Off, (Calves)


    With my current schedule I may also do alot of split session on training days. I also snapped a few pics today around noon so give me a starting point for this offseason.


    Attachment 125808Attachment 125809Attachment 125810


    looks awesome, sick starting point will enjoy following along on this new part of your journey

  6. #21
    Team Provo, Chem Moderator Provo82's Avatar
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    Quote Originally Posted by data4 View Post
    Also here is my current supplement intake.

    Glutamine (15g daily)
    Creatine Mono (5g daily)
    Fish Oil
    Ruthless 3D Multi
    NTBM's Need2Slin
    Natty Nutrition's Slin Trol
    Forged Joint Support
    Chaind Out (only on training days)
    Vitamin D3 (5000iu daily)
    Vitamin C (3g daily)

    I am also using a couple adaption herbs right now as well to heal up my adrenals a bit.
    Austin do you use DAA? also when i was natty i ran the universal animal m-stak and i found it really made me look fuller many others i put onto it had the same findings so you may wanna try that.

  7. #22
    Team Provo, Chem Moderator Provo82's Avatar
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    Quote Originally Posted by The Solution View Post
    Cardio is only 20 minutes compared to the 90 you were doing towards end of prep and up 200 calories?

    Watch you lose weight due to the LTDFLE:
    http://www.bodyrecomposition.com/fat...he-ltdfle.html

    "LTDFLE stands for Long-Term Delayed Fat Loss Effect (I’d note that I have also seen a LTDGE which is a Long-Term Delayed Growth Effect but that’s another topic for another article). Basically, this is the phenomenon whereby fat loss continues to occur even after the diet has been ended and/or calories have been raised back towards/to maintenance or even above. In the same way that fitness sometimes continues to increase after the period of heavy loading, it’s almost as if there is some type of fat loss inertia whereby the diet continues working even after the person ends it."

    i feel this may have happened to me as at one point i was like 600 cals above maintenance and 1.5 lbs below my stage weight and looking crazy lean a few weeks post show. but who knows. interesting term for sure though good post bob

  8. #23
    OLYMPIAN D-NUTZ's Avatar
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    Quote Originally Posted by Provo82 View Post
    Austin do you use DAA? also when i was natty i ran the universal animal m-stak and i found it really made me look fuller many others i put onto it had the same findings so you may wanna try that.
    I have heard similar things about m-stak.

  9. #24
    RX MEMBER stugots_'s Avatar
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    Defiantly will be following along!

  10. #25
    OLYMPIAN data4's Avatar
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    Quote Originally Posted by Provo82 View Post
    Austin do you use DAA? also when i was natty i ran the universal animal m-stak and i found it really made me look fuller many others i put onto it had the same findings so you may wanna try that.
    Yes I usually do but I dropped some things this week. I will go back on the DAA in a week or so.
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  11. #26
    OLYMPIAN D-NUTZ's Avatar
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    Quote Originally Posted by data4 View Post
    Yes I usually do but I dropped some things this week. I will go back on the DAA in a week or so.
    Do you like the DAA?

    Just picked some up myself.

  12. #27
    OLYMPIAN data4's Avatar
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    7-16-12

    Weight was at 167.0 this morning. I hit chest and shoulders and felt alright. Strength is down for sure but my pump seemed to be better. I really felt the muscles working today and tell I am going to be very sore.

    -HS Flat Chest Press: 2xwarm up
    3x8 (I paused for a sec at the top to get a hard contraction)

    -Incline BB Bench:
    2x6 to work the weight up, 3x6 with constant tension

    -DB Bench:
    2x8

    -Pec Minor Dips: I kept alot of tension on my pecs here and they were screaming
    3x15

    -Stretch on Pec Dec

    -Side Lateral DB Swings: 1xwarm up
    3x25

    -Reverse Pec Dec:
    30,25,20,15
    *I took a 2min rest between each set and increased the weight each time

    -Rear Delt Destroyers:
    60-->30-->10

    -Stretched out my delts and called it at that
    A Passionate and Dynamic Approach to Physique Enhancement
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  13. #28
    OLYMPIAN data4's Avatar
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    Quote Originally Posted by D-NUTZ View Post
    Do you like the DAA?

    Just picked some up myself.
    Ya its good stuff. I notice the same effects Provo mentioned. It helps with fullness and I take it pre workout and it seems to help with agression.
    A Passionate and Dynamic Approach to Physique Enhancement
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  14. #29
    OLYMPIAN D-NUTZ's Avatar
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    Quote Originally Posted by data4 View Post
    Ya its good stuff. I notice the same effects Provo mentioned. It helps with fullness and I take it pre workout and it seems to help with agression.
    Cool. Empty stomach ( or pretty close), correct?

    Workout looks good. I am giving those Pec Minor dips a shot tonight.

  15. #30
    OLYMPIAN The Solution's Avatar
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    Not about the weight, its about how you look -- Bush Master. Regardless your physique is inspiring to a lot man! Keep killing it.
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