Competition Body

Rocco32 · 12-21-2003, 06:47 PM

Chest and Bi's!! SUPER LIGHT. Then 20min cardio if feeling alright

firestorm · 12-21-2003, 06:54 PM

Ok here it comes for an old school son of a bitch that doesn't follow all these damn diet plans and has always met his goals diet wise. I don't own a food scale, I don't count calories, I don't count protein or carb percentages. I don't think cutting fat is as complicated as people make it out to be. Sure, if your competing, and you want your bf below 6% then yea it takes some serious planning but if your just looking to see them abs it doesn't take a rocket scientist.
Here is all I do:
1) I drink water constantly throughout the day. Again I don't count ounces I just drink the stuff.
2) I make sure to break my meals down into 6 meals a day. I count carbs by the fist full (seriously). A handfull of mixed veggies for example with a chicken breast and a handfull of brown rice is a meal for me.
3) I drink 3 protein drinks a day and mix with either 2% milk or water (usually 2.water 1 milk).
4) Cardio at least 3 times a week for 30 minutes each 1st thing in the morning.
5) I don't eat 1 hour prior to going to bed. Metabolism slows down while you sleep so the food doesn't digest as it would while the metabolism is chruning away. (my opinion; others will disagree)
6) a fat burner of some sort if I'm really impatient as I am now. I'm using REDLINE currently)

I supplement with the following.
1. some sort of creatine. Currently replaced creatine monohydrate with SWOLE V.2
2. GLUTAMINE
3. PROTEIN POWDERS
4. ONE A DAY MULTI VITAMIN (MEGAMAN VIT. FROM GNC)
5. 1-T BUT THIS IS A NEW INNOVATION FOR ME. PRIOR TO THE PAST FEW MONTHS I'VE NEVER USED ANY FORMS OF PRO HORMONES.

AND THAT IS IT IN A NUTSHELL AND I'VE ALWAYS MANAGED TO LOOSE WEIGHT. TAA DAA!!

Rissole · 12-21-2003, 06:54 PM

Bet you can make em burn

Focus on your tempos

Rissole · 12-21-2003, 06:55 PM

@ FS

Rocco32 · 12-21-2003, 07:00 PM

Thanks FS!!

Rissole · 12-21-2003, 07:02 PM

He's a nice boy

Isn't he...

Rocco32 · 12-21-2003, 07:10 PM

Ain't dat the truth!

Rissole · 12-21-2003, 07:49 PM

Quote:

Originally posted by Rissole
Meal 1:
5grms Glutamine 10mins b4 eating
Multi vit
Lots of water-during the day of course
8eggs (2 whole)
20gs whey
70-100gs rolled oats
Apple

Meal 2:
1Tblsp Flax
60gs whey
1/3rd cup oatbran

Meal 3:
200+g's tuna
100gs br rice
1-2 cup salad

Meal 4: This is 2hrs prior workout
Egg/whey combo shake Or micellar casin/ whey combo
Lrg sweet potatoe

10mins b4 w/o
10gs Glut
My BCAA's are in tab form so i just take 2 and half way through w/o another 2

Str8 after w/o 10gs Glutamine
w8 10 mins then
Meal 5:
Whey/Maltodextrin shake try to sip it. 20-30mins to drink

Meal 6:
Chicken breast
Shit load of green veg....
1tblsp flax

Meal 7:
Whey shake Micellar casin would be best
1 tblsp natty pb
More green veg i have about a cup full

Rissole · 12-21-2003, 07:53 PM

I'll bold in above what i missed to show you what would've been perfect for me.

Rocco32 · 12-21-2003, 07:53 PM

How much Whey are and Maltodextrin are you using post W/O?

Rocco32 · 12-21-2003, 07:54 PM

Appreciate it Ris!

Rissole · 12-21-2003, 08:04 PM

Quote:

Originally posted by rock4832
How much Whey are and Maltodextrin are you using post W/O?

No probs Bud

About 60 grms of each, I got a mass gainer that had Malt. in it but the protien was dwn a bit so i add some from my normal pro.

Rocco32 · 12-21-2003, 09:01 PM

Awesome man, what mass gainer are you using?

Rissole · 12-21-2003, 09:39 PM

It's called Horleys Awesome mass gainer 4000

Just look for any MG or MRP (meal replacement) With maltodextrose in it, if it hasn't then you can buy it at the shop and add it into your normal protien

ponyboy · 12-22-2003, 09:22 AM

Any Bulk Barn will have maltodextrin or dextrose powder for next to nothing. I think it costs about a dollar a pound.

Rocco32 · 12-22-2003, 10:18 AM

We don't have Bulk Barn around here pb. I have to order Maltodextrin from the net.

Rocco32 · 12-22-2003, 10:18 AM

No training today, still sick. Going to DR tomorrow

**IainDaniel** · 12-22-2003, 10:22 AM

Hey Rock,

Sucks that you are still sick. Every wonder if it has to do something with what you eat. I notice that when I start to cheat more frequently, I am more susceptable to colds.

I just tend to veiw things as you are what you eat. No disrespect meant just something to think about

Rocco32 · 12-22-2003, 10:25 AM

My diet is pretty much the same and I'm usually pretty healthy. But it's easy to get sick working in the emergency room, especially triaging patients. right in their face and most people were never taught to cover when they cough and sneeze.

**IainDaniel** · 12-22-2003, 10:27 AM

True enough I forgot that you worked in that environment.

**IainDaniel** · 12-22-2003, 10:28 AM

Man wait till you have kids, Double whammy! At work and at home!

Rocco32 · 12-22-2003, 10:29 AM

My kids are gonna be clean little buggers in a bubble!

**IainDaniel** · 12-22-2003, 10:30 AM

Boogers or Buggers ?

Rocco32 · 12-22-2003, 10:34 AM

Meant Buggers, but both will do!

PreMier · 12-22-2003, 03:48 PM

Hey rock. I went to Good Earth and bought some of that Olba oil. It works pretty good! I got the sport oil, and it was 10$ for 4fl oz. The only thing that bugged me was someone told me I smelled like Christmas candy after I applied it

I also put it on my knees on my squats(sun) and it actually made them feel good. It just kinda warms the area like icy/hot does, but not as hot. Oh, and if you get some, put it on your arm thin put the wrap over it and hit the gym. Thats the best way to do it. GL man.

Rissole · 12-22-2003, 03:58 PM

Whats up Rock, been to the Doc yet??

Rocco32 · 12-22-2003, 04:31 PM

Doc is tomorrow. Prob just flu but need work note now.

Rocco32 · 12-22-2003, 04:32 PM

THanks Premier, don't have that store around here but I'll see if I can't find that product!

12-21-2003, 06:47 PM	#571
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Chest and Bi's!! SUPER LIGHT. Then 20min cardio if feeling alright
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

12-21-2003, 06:54 PM	#573
Rissole 2 Samuel 24:24 Elite Member Join Date: Feb 2002 Location: "OZTRAILYA" :D Posts: 8,289 Photos: 36	Bet you can make em burn Focus on your tempos
	My Journal

12-21-2003, 06:55 PM	#574
Rissole 2 Samuel 24:24 Elite Member Join Date: Feb 2002 Location: "OZTRAILYA" :D Posts: 8,289 Photos: 36	@ FS
	My Journal

12-21-2003, 07:00 PM	#575
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Thanks FS!!
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

12-21-2003, 07:02 PM	#576
Rissole 2 Samuel 24:24 Elite Member Join Date: Feb 2002 Location: "OZTRAILYA" :D Posts: 8,289 Photos: 36	He's a nice boy Isn't he...
	My Journal

12-21-2003, 06:54 PM	#572
firestorm P/RR/S Advisor Join Date: Nov 2002 Location: New Jersey Posts: 7,765 Photos: 3	Ok here it comes for an old school son of a bitch that doesn't follow all these damn diet plans and has always met his goals diet wise. I don't own a food scale, I don't count calories, I don't count protein or carb percentages. I don't think cutting fat is as complicated as people make it out to be. Sure, if your competing, and you want your bf below 6% then yea it takes some serious planning but if your just looking to see them abs it doesn't take a rocket scientist. Here is all I do: 1) I drink water constantly throughout the day. Again I don't count ounces I just drink the stuff. 2) I make sure to break my meals down into 6 meals a day. I count carbs by the fist full (seriously). A handfull of mixed veggies for example with a chicken breast and a handfull of brown rice is a meal for me. 3) I drink 3 protein drinks a day and mix with either 2% milk or water (usually 2.water 1 milk). 4) Cardio at least 3 times a week for 30 minutes each 1st thing in the morning. 5) I don't eat 1 hour prior to going to bed. Metabolism slows down while you sleep so the food doesn't digest as it would while the metabolism is chruning away. (my opinion; others will disagree) 6) a fat burner of some sort if I'm really impatient as I am now. I'm using REDLINE currently) I supplement with the following. 1. some sort of creatine. Currently replaced creatine monohydrate with SWOLE V.2 2. GLUTAMINE 3. PROTEIN POWDERS 4. ONE A DAY MULTI VITAMIN (MEGAMAN VIT. FROM GNC) 5. 1-T BUT THIS IS A NEW INNOVATION FOR ME. PRIOR TO THE PAST FEW MONTHS I'VE NEVER USED ANY FORMS OF PRO HORMONES. AND THAT IS IT IN A NUTSHELL AND I'VE ALWAYS MANAGED TO LOOSE WEIGHT. TAA DAA!!

12-21-2003, 07:10 PM	#577
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Ain't dat the truth!
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

12-21-2003, 07:53 PM	#579
Rissole 2 Samuel 24:24 Elite Member Join Date: Feb 2002 Location: "OZTRAILYA" :D Posts: 8,289 Photos: 36	I'll bold in above what i missed to show you what would've been perfect for me.
	My Journal

12-21-2003, 07:53 PM	#580
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	How much Whey are and Maltodextrin are you using post W/O?
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

12-21-2003, 07:54 PM	#581
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Appreciate it Ris!
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

12-21-2003, 09:01 PM	#583
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Awesome man, what mass gainer are you using?
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

12-21-2003, 09:39 PM	#584
Rissole 2 Samuel 24:24 Elite Member Join Date: Feb 2002 Location: "OZTRAILYA" :D Posts: 8,289 Photos: 36	It's called Horleys Awesome mass gainer 4000 Just look for any MG or MRP (meal replacement) With maltodextrose in it, if it hasn't then you can buy it at the shop and add it into your normal protien
	My Journal

12-22-2003, 09:22 AM	#585
ponyboy Training Trainer Elite Member Join Date: Apr 2002 Location: Running around somewhere Posts: 2,608 Photos: 1	Any Bulk Barn will have maltodextrin or dextrose powder for next to nothing. I think it costs about a dollar a pound.
	Today I can do what others will not so that tomorrow I will do what others cannot. The difference between winners and losers is that winners do things that losers don't want to do.

12-22-2003, 10:18 AM	#586
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	We don't have Bulk Barn around here pb. I have to order Maltodextrin from the net.
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

12-22-2003, 10:18 AM	#587
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	No training today, still sick. Going to DR tomorrow
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

12-22-2003, 10:22 AM	#588
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,908	Hey Rock, Sucks that you are still sick. Every wonder if it has to do something with what you eat. I notice that when I start to cheat more frequently, I am more susceptable to colds. I just tend to veiw things as you are what you eat. No disrespect meant just something to think about
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

12-22-2003, 10:25 AM	#589
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	My diet is pretty much the same and I'm usually pretty healthy. But it's easy to get sick working in the emergency room, especially triaging patients. right in their face and most people were never taught to cover when they cough and sneeze.
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

12-22-2003, 10:27 AM	#590
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,908	True enough I forgot that you worked in that environment.
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

12-22-2003, 10:28 AM	#591
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,908	Man wait till you have kids, Double whammy! At work and at home!
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

12-22-2003, 10:29 AM	#592
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	My kids are gonna be clean little buggers in a bubble!
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

12-22-2003, 10:30 AM	#593
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,908	Boogers or Buggers ?
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

12-22-2003, 10:34 AM	#594
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Meant Buggers, but both will do!
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

12-22-2003, 03:48 PM	#595
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,300 Photos: 2	Hey rock. I went to Good Earth and bought some of that Olba oil. It works pretty good! I got the sport oil, and it was 10$ for 4fl oz. The only thing that bugged me was someone told me I smelled like Christmas candy after I applied it I also put it on my knees on my squats(sun) and it actually made them feel good. It just kinda warms the area like icy/hot does, but not as hot. Oh, and if you get some, put it on your arm thin put the wrap over it and hit the gym. Thats the best way to do it. GL man.
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

12-22-2003, 03:58 PM	#596
Rissole 2 Samuel 24:24 Elite Member Join Date: Feb 2002 Location: "OZTRAILYA" :D Posts: 8,289 Photos: 36	Whats up Rock, been to the Doc yet??
	My Journal

12-22-2003, 04:31 PM	#597
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Doc is tomorrow. Prob just flu but need work note now.
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

12-22-2003, 04:32 PM	#598
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	THanks Premier, don't have that store around here but I'll see if I can't find that product!
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...