hardasnails1973

Well with 16 weeks to go Before the NABBA nationals it is time to gather my thoughts and get to my head focused. My goals to win overall to qualify for the universe. Nabba hasn't see me on stage in 3 years so hopefully they will see the improvements I made. currntly I'm 5'9 about 215 and very lean. Stregnth is very strong and getting stronger in some things each week so i'm happy with that. I'm going back to old game plan when I was at my biggest 3 years ago, alot of food and no cardio. I got up to 230 and was still in good shape. Since that time I have learned alot about eating and training smarter not harder

currently my diet is 4000-4200 caloires spaced over 8 meals a day
non workout days drops to 3600 (take out pre and post workout meal)

50% protein 30% fat 20 % carbs
No cardio

did back to day and was very strong.

Supplements
Mass maker - post workout
liver tabs = 4 each meal
Mass aminos -4 each meal
Glutemine - 15 grams before and after training
creatine - 5 grams before and after training
synergy - 8 before and after training
ALA - 250 mgs every meal
TOTAL EFAS - 4 TSBP a day
Whey isolate - during training and mixed with shakes
Egg protein -
Thermadrenes before workout
multiviamtins
C,E
calcimum.mg, zinc 3 times a day

training is 5 days a week 2 days off -no cardio
3-4 exercises 2-3 working seets of 6-8 reps increasing weight for larger body groups
2-3 exercises for smaller ones 3 sets working 6-8 reps

Good luck to all

hardasnails

hardasnails1973

meal 1
2 whole eggs
4 oz chicken
1/2 cup oatbran
1 TBSP FLAX

meal 2
1/2 cup cottage cheese
2 whole eggs
1 TBSP Hemp
1 scoop prom3
6 strawlberries

meal 3
5 oz chicken
6 oz yam
Veggies

meal 4
4 oz beef
1/2 cup cottage chhes
salsa
low carb torillia
shreded lettuce

during workout
40 grams whey isolate

post workout
Beverly Mass maker
1/2 scoop of whey isolate

and hour and a half later
6 oz chicken
6 oz yam
veggies

repeat meal 2

EDIT: You need to place a link on your website to IronMagazine.com if you want to put a link in your sig.

P-funk

Is this a tested show? How old are you?

Good luck. I'll definetly be reading your journal.

http://pwtraining.blogspot.com/.....come and see what is on my mind!

http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog!

Optimum Sports Performance

"In the beginners mind there are many possibilities, in the experts there are few."
-Buddha's Little Instruction Book

hardasnails1973

chest workout is tonight
flat bench
135 *8
225 *6
315*6
365*6
375*6

incline dumbells
140*8x2-3 sets - heaviest we have

incline hammer mahcine
5 pates a side for 6 reps
6 plates a seide for 6 reps x2

pec deck
80 *10
100 *10
100 * 10

dips
2 sets to failiure 30 or more

EDIT: You need to place a link on your website to IronMagazine.com if you want to put a link in your sig.

J'Bo

oml....i want your diet....i am so impressed that you have hemp....alot of bb'ers dont understand the value of hemp and omega 6's vs omega 3's....i am salavating over here....and no cardio...2 weeks and i am definately on that plan...can't wait to read more about your journey...where is your comp?

p.s if you or anyone else needs bulk hemp...best quality and price...i got it.

www.manitobaharvest.com please excuse the website...they have yet to see the value in online marketing...but there product is far superior to anything i have ever seen or tastd.

....and thats my $.02

hardasnails1973

Well i was talking to this wonderful and remarkable woman the other day and she was mentioning how good it was so. Being the open minded person I was I figured what the hell and the point she made was defeintely valid one and she hasn't been wrong yet.

thanks dear

hardasnails1973

Last night I was really feeling strong so i decided to challege my self my workout and ended up with flat bench for 385 for 5 and then decided to really test my self and knocked out 425 for just about 2 with a long pause in between reps. Today I will cut pre and post workout meal out and just be around 3400-3600 caloires with no cardio. I never like to do cardio day before leg day for the fact of reserving all of my energy for the next day leg workout. I'm feeling alittle irriated today i don't know why. It will pass I'm sure. May be it was the fact that I did not eat for 3.5 hours because of some ahole ( Potty mouth I know) at work causing problems.

EDIT: You need to place a link on your website to IronMagazine.com if you want to put a link in your sig.

Robboe

You in America or the UK?

Being held down by The Man

J'Bo

he is in America silly.....can't you read? jj

cheer up h to sun is shining and we are dieting.....lol....plus Vegas is coming soon.

....and thats my $.02

Robboe

Just checking. I imagine the Pa means Philadelphia?

Just when he refered to the NABBA nationals (which were 3 weeks ago in the UK) and then the Universe (which is in Birmingham this year, but the past two years before that was up here in Newcastle).

Being held down by The Man

J'Bo

oooooo i c

....and thats my $.02

hardasnails1973

Last night was leg night and I had a very stressful day at work and had a pounding head. I did end up with heavy leg presses with 24 plates for sets of 6-8 reps which felt pretty easy. I started eating cottage cheese and gain and my system just cannot handle it so I'm going back to egg/ whey, Prom3 instead. Diary products just make me hold lots of water and bloat hell out of my stomach, but it does make me strong as an ox. I lowered my caloires a bit because I want to stay lean while gaining lowred to 3600 but still no cardio. Tonight is arms and i will be stronger thats for sure.

EDIT: You need to place a link on your website to IronMagazine.com if you want to put a link in your sig.

hardasnails1973

Workout was very strong tonight My caloires running at 4500 when I ran them through fit day. I'm actually starting to lean outfrom this amount of caloires with no cardio. But i'm having the hardest time doing number 2. I tried fiber supplements and other things, but still no success. I hate to have this bloatted feeling in stomach.

Tonight i was very vascualr tonight and very tight in my arms. Abs are going to tighten up becuase I'm going to start doing them 3 days a week and stat my posing at 15 minutes to start to build my endurance and to help my conditioning even more. My weight i could care less . contest is by height class so its all about symetry and conditoining (what bodybuilding is really about) i should come in about 205 -210 dry oonce i get rolling. Arms were really pumped tonight the Beverly muscle synergy works awesmoe for sustaining pump and full ness.

we did arms in 45 minutes
3 sets of 3 exercises for biceps and triceps

My traiing partner had to leave earlier and I was still sor my chest any way so it was just perfect.

EDIT: You need to place a link on your website to IronMagazine.com if you want to put a link in your sig.

hardasnails1973

To day i decided I'm going to start ab training 3 times a week so when it comes time to shed the fat there will be a nice 8 pack under neath of there waiting to rear its ugly head. I belive the abs are the first thing that attract judges attention because they are right at eye level. This year I plan ono having a super mid tight mid section with crazy conditioning. I also plan on bringing upmy lagging body parts (calves and hamstrings) and to have much more detail in my lower back from doing half dead left. This week is recovery week to let bodu recooperate so the follwoing week brings me to 14 weeks out from the first show and then 2 weeks till the big one where I will be at my peak in conditoing , symretry and hardness. Still no cardio untill i need it i'm going to let the diet take over and see how that goes. I'm in Jeremiah's hands from Beverly international rom hear on in

EDIT: You need to place a link on your website to IronMagazine.com if you want to put a link in your sig.

hardasnails1973

i'm back and with a vengence. I decided to reduce caloires after been off for a week lay off. I put on a little fat becuase I did not do a damn thing and had some good meals if you know what i mean but i did remember to take ala.

here is my game plan for next 2 weeks
4 mass aminos
4 liver tabs

meal 1
8 oz lean chicken
2 whole eggs
1/2 cup oatmeal dry

meal 2
protein shake 50-50 grams
1 tbsp flax
strawl berries
3 egg whites
meal 3
8 oz chicken
6 oz yam
veggies

meal 4
repeat meal 2

during workout
25 mass aminos

post workout
60 grams protein shake
NO FLAX
10 grams glutemine
5 grams creatine
4 strawberries

2 hours later
10 oz lean meat- steak
veggies

bed times

,m,th carb meal

non training days drop the FLAX oil from meal 2,4

EDIT: You need to place a link on your website to IronMagazine.com if you want to put a link in your sig.

J'Bo

....and thats my $.02

hardasnails1973

Well after coming back from the contest yesterday "eye of the tiger is back" It felt so good to hand out the over al trophy at the end of the night to a freind I haven't seen in 5 years come back and he just blow every one away. Today i get back workout and was very strong and my aggression and intesity is defeintly back in the gym.

For back
lat pull downs to back 210 x8, 250 x8 , 250 + 25 x6
bent over row spider 3 plates, 4 plate, 5 plates for 6 reps
reverse seated rows stack x8 stack +25 x8 stack x 45 x 7
lat pull ups to the rear 3 sets to faliure
close grip pull downs to front 210 x6 230x6 250x6

shugs 500x10 585 x10 675 x8
upright dumbell rows 60x 8 65x6 65x6

abs

EDIT: You need to place a link on your website to IronMagazine.com if you want to put a link in your sig.

J'Bo

....and thats my $.02

shortstuff

He he I don't a monster but how about a BFG (*Big Friendly Giant)

Good things come to those who wait........

J'Bo

....and thats my $.02

shortstuff

ok hard you are awfully quiet, so how are tings now that you are back into things??? Too sore to talk????

Good things come to those who wait........

hardasnails1973

Ok with 12 weeks to go its time to get mentally focused and reved up.
liver tabs = 4 each meal
Mass aminos -4 each meal
1000 mgs ginger -each meal



Current diet is
630
1 scoop prom3
1 scoop all the whey protein
3/4 cup oatmeal dry
1 TBSP FLAX
1000 mgs C
930
8 oz beef
6 strawlberries
1 TBSP HEMPoil

1230
8 oz chicken
8 oz yam
veggie
500 mgs ALA

330
10 oz turkey burger
1 TBSP HEMP OIL
1 cup veggies

430 EC stack

5 pm 10 grams glutmeine, 5 grams creatine
1000 mgs C

530-645
during workout
1/2 serving of REcovery RX

700
post workout
2 serving mass maker
1 TBSP glutemine
1 tespoon creatine
500 mgs ALA
2000 mgs vitamin C

wait an hour and half
10 oz chicken
6 oz yam
2 cups veggies

1130

6 oz salmon
5 egg whites
1 TBSP hemp oil
Veggies 2 cups

comes out to be about 5000 caloires at 45, 30 ,25 ratio

Training is going good and strong. I just woofed down meal 2 and I'm starving all ready. I'm in a 4-5 week gaining phase trying to hit 225 lean about 8 weeks out before triming down. CArdio is only 2 times a week HIT on saturday and longer duration on tuesday legs were moved to thursday becuase of possiblle interfering with legs. Currently i'm 212 and very lean so 225 in 4-5 weeks should be possible. any coments are appreciated

EDIT: You need to place a link on your website to IronMagazine.com if you want to put a link in your sig.

shortstuff

Oh my goodness is all I can say. That is a LOT of food!!!! I am sitting here with my 1/2c oats dry and 8 whites and that is plenty, I think I would pop even thinking about that much food. :-) But you are going to ROCK!!!!

Good things come to those who wait........

J'Bo

doesnt seem like alot of food to me i am sure i could eat it.

....and thats my $.02

shortstuff

Hey if we were talking pizza and pastries and ice cream and all those things i enjoy I would be there with yah!!!!

Good things come to those who wait........

hardasnails1973

since my fat but is going to do cardio I decided to increase my caloires even more to see if i can gain some more weight

training days
just too much to lists

it came out on fit day caluclation to be
4772 caloires

fat 133 grams
protein 524 grams
carbs 472 - 69 grams of fiber = 409 active grams

taking enzymes with every meal to process food

EDIT: You need to place a link on your website to IronMagazine.com if you want to put a link in your sig.

J'Bo

ha ha ha ha you have to do cardio.

....and thats my $.02

hardasnails1973

ok here is my current diet

SUPPLEMENT

500 mgs ALA with meal 1,3, post workout
digestive enzymes with every meal
usualy multivitamin and 5000 mgs viamins c a day
10 grams glutemnie before and after traiing
6 liver tabs a meal
Metagenic PRobiotic 2 times a day (expensive shit ) !!
5 grams creatine before and after workout
going to add synergy from beverly in when i start to diet - STUFF IS UN REAL best product i have taken for pumps and stregnth gains

Pancakes

1 cup oatmeal dry
1 cup strawlberries
12 egg whites
1 scoop 25 grams whey protein
2 TSBP FLAXSEEDS

10 oz beef
1 TSBP HEMP
VEGGIES

6 oz chicken
1 cup of kashi
2 servings of white beans
salsa

10 oz turkey burger 93%
2 cups spinach
1 TSBP HEMP

20 mass aminos during training

post workout
3 scoop mass maker
1 cup oatmeal dry
1/2 scoop whey isolate
10 grams gltuemine
5 grams creatine
500 mgs ALA

wait an hour and a half (may just repeat meal 4 I haven't decided yet
8 oz chicken
6 oz yam
2 cups green

3 hours later
1 scoop prom3
1 scoop whey protein
4 egg whites
6 stralberries
1 TSBP hemps
3 TSBP FLAX SEEDS


Non workout days no supplements - 30 -45 minutes of moderate cardio - YES J"BO CARDIO - need to have ticker adjust to new weight

5-6 meals of
60 gram protein /only fat from protein source /fiberous vggies or small piece of kiwi, 1/2 an ample

gives digestive track a rest

currently 220 ang gaining still wearing the same belt on same hole as 210 and even got a little looser.

YEEW - finally got that all typed out cooking all that food is even better LOL speaking of that i have to get 5 lbs of chicken out and cook that tonight !!

EDIT: You need to place a link on your website to IronMagazine.com if you want to put a link in your sig.