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Originally posted by cornfed Watch yer ass, bud...I have greater power than ever b4. And Welcome J'Bo. 
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....Which one was it, Strattford is sticking in my head but I think that was earlier than the 28th?|
Originally posted by Dr. Pain These are from another board, but it is something I see all of the time. I hope the authors of this realize that it will help others to see this! Well i ran out of potassium, and did not taper off correctly. i went from an even 200 show night to 220 lqast night. now realizing that i could not have put on 20 lbs of fat in 48 hours, how can i get this water off? i leave for florida on friday, and even my ankles look fat, abs are almost gone, and i feel water everywhere. Same for me. The night after my last show I bought a 1/2 gallon of Ben and Jerry's and a dozen Jumbo Macadamia chocolate chip cookies and proceeded with such a private glutton fest that i would have made Della Reese proud. Unfortuantely, I kept this up for the next week and gained about 25 lbs. You never do look quite the same..... I understand what you are going through. I did a contest last May and that evening I was out of controll, eating and drinking everything I could find. Then next day I woke up and it was like I was staring at a whole new me, I too gained about 25 lbs in a matter of days. Even when I started to somewhat clean agian it never came off completly, although I didn't really care because I didn't have another show for quite some time. Its going to take some time, my best quess, and I hate to sound pesimistic but I don't think you can make it happen in a week with 20lbs. Like I said I did the same thing! Best of luck and I hope it all works out. How bad was your post-contest pig-out? That has a lot to do with the swell up. There's not much you can do about it at this point except ride it out. Most of us have been there at one point or another, but just remember the way you are feeling right now for after the next contest you do! I know it's really depressing, but you have to be really careful after a show not to overdo it or the bloat surely awaits. I generally try to limit myself to a meal after the show, and I try to get right back on the straight and narrow Sunday morning. I've found that if I do that, I don't have any bloating at all. But if you pig-out all day Sunday, you almost always pay. I've found it takes about 4-5 days to lose the bloat. Be sure to drink plenty of water and extra cardio will help you this week also. You'll be seeing your ankles again soon, don't worry! KILLS ME! DP |
Hang in there....train hard!! Look forward to seeing your progress!!(Wow! I can't stand it!! Another Hottie!!!!!!!)
)...but I will help you develop something better than what you have now, but you have to do a little work yourself...check out these links and then get back to me w/ your thoughts:|
Originally posted by J'Bo My gymnastics coach and part time trainer Kary Odiatu (fitness Pro) gave me this general diet plan to go on. I do my weight training programs myself though. |
It's written on my website if you want to check it out.
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Originally posted by J'Bo Now here is the week after the comps pig out list: (hold on to your cookies) ice cream sundae loads of bread and bagels every kind of cheese and dairy known to man greesy burger McDonalds 2 jam busters box of mini donuts chocolate cookies and i really could go on, but i wont cause i feel sick already Get this after eating all this i have only gained my 7 lbs back that i lost the last week, and went up only 2% BF. Can someone please tell me what is going on! |
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[i][b] Now here is the week after the comps pig out list: (hold on to your cookies) ice cream sundae loads of bread and bagels every kind of cheese and dairy known to man greesy burger McDonalds 2 jam busters box of mini donuts chocolate cookies and i really could go on, but i wont cause i feel sick already |
Dang, did I do it again? Well, I'm down in Texas, so no, no Jam Busters for me... and that's a good thing too. LOL.
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Originally posted by cornfed Watch yer ass, bud... |
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you feeling horny again 
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Originally posted by cornfed Watch yer ass, bud...I have greater power than ever b4. And Welcome J'Bo.
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Originally posted by Dr. Pain Why is Kuso always having to watch his ass? DP |
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Originally posted by cornfed post workout, just include appr 15g simple carbs (sugar) and 40-50g long acting carbs (whole grains, yams, whole wheat pasta, etc...)
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don't be messing w/ my diet!
+ she doesn't care about fat, which won't be a problem anyway!!! Bug off sis! 
LOL 
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Originally posted by w8lifter I am not fooled by that sweet li'l face, I will still kiss your sweet young ass
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Originally posted by J'Bo Here is what i have come up with. Meal One (pre workout): 9am 4 egg whites (1 yolk), 1/2 Whole wheat bagel, 1 Tablespoon of peanut butter, 1 teaspoon creatine (in 1/4 cup juice) ****6 egg whites would be better than the four. 1/2 cup oats would be better than a bagel, bagels are crap food. Meal Two (post workout): 11am Protein shake w/ water, 4 strawberries, 2 Tablespoons cream, 1 teaspoon creatine ****I'd do 3 tbsp of cream...since your trying to add Meal Three: 1pm Tin of Tuna 1 Tablespoon mayo or low fat dressing 3/4 cup pasta or 3/4 Cup brown rice celery ****full fat...we use fat to control insulin, low fat dressings have added sugar, and go for the rice. Meal Four: 4pm Banana 1 Tablespoon peanut butter or 10 nuts 1/2 scoop protein w/ water ****An apple would be better than the banana, but it's good. Meal Five: 6pm Steak, chicken breast or veggie ground round 2 cups of salad or steamed broccoli or asparagus 1 tablespoon low fat dressing small potato or 1/2 cup rice ****Ditch the low fat crap, see above. Regular potatoes are extremely high GI, sweet potato or yam is a much better choice. What's the srving size on the meat? Meal Six: 8:30pm 1/2 cup yogurt, 10 almonds or rice cake and peanut butter or celery and turkey breast ****This is the worst thing....rice cakes are BAD! So is the yogurt...all sugar. turkey breast, celery & almond or peanut butter would be ideal though! 8:30 is your last meal? What time do you go to bed? How is that? Oh yah i also take: Cal/Mag, Vitamin C and E, Hemp oil (2 Tablespoons), Creatine, and Glutamine (not all the time). |
I agree w/ w8 on the rest.
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Originally posted by J'Bo You have out done yourself, thanks again W8. A few questions though. ****6 egg whites would be better than the four. 1/2 cup oats would be better than a bagel, bagels are crap food. I have tried to do more than 4 and it just wont go down, as for oatmeal any other alternatives? I can't bare to eat wallpaper paste. Okay, well, can you add 1/2-1 srving protein or 1-2 oz chicken to bring the protein count up? Oatmeal...you could add a sweetner & cinnamon?...but if not you could try scotch or irish oats, have you tried them, they have a different texture than rolled oats. ****I'd do 3 tbsp of cream...since your trying to add muscle mass I can definately handle that. I shouldnt do protein with creatine though? I thought spacing out your creatine would help you absorb it better and not pee it all out. I guess  listen to Cornfed on the creatine thing ****full fat...we use fat to control insulin, low fat dressings have added sugar, and go for the rice. I can do full fat... i can do the rice too. Should i do a potato or yam every 4 days? Not a regular potato, but you can switch it up every day if you want....yam/sweet potato, oats, or brown rice...all interchangeable. I never eat brown rice, I hate it, so I just stick w/ sweet potato & oats. You can just stick w/ yams & rice and switch whenever you want ****An apple would be better than the banana, but it's good. Is 1/2 a grapefruit, or an orange ok as an alternative to an apple? Yeah, 1/2 grapefruit would be good, as would be peaches, strawberries, & blueberries....an orange is okay once in a while. ****Ditch the low fat crap, see above. Regular potatoes are extremely high GI, sweet potato or yam is a much better choice. What's the srving size on the meat? Ditched! Unfortunately i live in a hic city that doesn't have sweet potatos (go figure). A yam i can do. As for serving size, i really dont know, its about a heman fist. ? I should weight it tommorrow. Yam is fine, 1/2 cup cooked = about 5 oz ****This is the worst thing....rice cakes are BAD! So is the yogurt...all sugar. turkey breast, celery & almond or peanut butter would be ideal though! To be honest i really was stumped on what to put, usually i would have 4 cups of buttered micro popcorn. Bad food usually happens at this time of day. Why are rice cakes bad? The ones i eat are only 0.1 grams of sugar and 1mg of sodium. Everyone carb loaded on them at the show (including me) and they were the only thing that went down good. As for the yogurt, i am not really good with dairy anyways and now that i just checked the ingrediant list it is i the trash can. Rice cakes, and popcorn & pretzels (all popular 'diet' foods) for that matter are extremely high GI and convert to sugar rapidly w/i your system....not what we want w/ this diet at all. You want 35-40 gram lean protein & 15 gram fat in this last meal...it's got to get you from meal 6 to meal 1 the next day. Protein shake & flax, chicken & p/b, tuna/mayo, eggs/yolks...all good. I noticed your diet is lacking in fibrous veggies....really a good idea to add those! 8:30 is your last meal? What time do you go to bed? I usually go to bed around 10:30pm, when i am dieting and training hard. Otherwise around 12am. Get this Laura B. said that to gain mass i should eat a donut or pop tart before bed. Another guy at a trade show i did told me to start shooting B vitamins into my stomach. There are some real weidos out there. Thankfully there are people like you guys around. Can't wait to get up tommorrow and start the new training and diet. Heavy cream here i come! K that sounded sick! I am sure the pervs will be all over that one. Ok, that's some fuked up shiat, lol! Anyway....CORNFED IS REALLY NOT HELPING THE MATTERS HERE W/ THE SUGAR ....the honey is a definite no-no. Here's a little something on the rice cakes:
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...BIATCH, I TOLD YOU NOT TO LOG ME OUT...YOU STUPID BIATCH 
You're so lucky I didn't lose all this
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Originally posted by w8lifter Don't fuq w/ me cornbud, I am not fooled by that sweet li'l face, I will still kick your ass
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Originally posted by J'Bo Meal Four: 4pm Banana 1 Tablespoon peanut butter or 10 nuts 1/2 scoop protein w/ water |
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Originally posted by J'Bo Ok i just returned from the gym, where i did W8's mega leg workout. All i can say is, OH MY GOODNESS. I can't walk already, i love it.
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Originally posted by J'Bo Anyone have tips for a killer shoulder building routine. I usually do: military press (3 sets of 8-10reps) deltoid raises ( same) reverse pec (same) arnold press (same) and finish with 2 sets of 12 reps of shoulder shrugs |
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....Yeah, mix it all in the blender, I love it
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Originally posted by nikegurl Hi J'Bo - I have a sweet potato question for you. What are you using for nutritional info? I hate the way fitday gives it. I think it's like a cup of cubed sweet potato. Seems to vague. You can pack the cubes tight or loosely into a measuring cup - ya know? Do you have info by ounces? Thanks! |
Geez, you're more anal than me!
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Originally posted by w8lifter Just fit it in the cup, lol....it's squishy if you get too much in the cup you'll be able to tell Geez, you're more anal than me!
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Originally posted by w8lifter Yes, I use a scale actually....5 oz = 1/2 cup FYI. |
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Originally posted by Pitboss How'd you get 5oz when you staretd with 4oz with the skin???
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Okay....I did have a reason for that but um, well....nevermind 
Forget what I said
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Originally posted by nikegurl at least i don't try to deceive people and pretend to be sane. |
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