Thread: Fit Freak... Question that everyone might want to know

WOW...yes that is ME...a few people on the Board here at IM can vouvh for me

I'll take it as a compliment

Anything I can do to help...just ask me...it takes a lot of hard work both training and eating but you can do it

Best of luck and thx again!

i missed the thread, just old i guess, but welcome back FitFreak!!!

No thank you

Do you ever sneak on your diet (have the *very* occasional cookie, etc?)

How much protein do you take in? (do you do 1x body?)
Take creatine?

In a day what is your normal meal plan?

and last but not least, what exercises do you do for that killer chest?

I can't do anything with a bar-bench because I rarely have a spotter so I have to stick to dumbells and machines, so can you substitute me something for when you bench with a big bar?

Thanks a ton man. I really want to get like that and I am going to try as hard as possible.

you forgot one question...you forgot to ask for his number. damn! your on his nuts!

Originally posted by rockcrest
you forgot one question...you forgot to ask for his number. damn! your on his nuts!

LMAO

Yeah, Fit Freak is damn impressive. Check out his pics. his quads are killer!!

lol Suck a dick bro... I'm trying to sound as professional as possible without going homo.

Originally posted by SportinStyle
lol Suck a dick bro... I'm trying to sound as professional as possible without going homo.

I was giving him a compliment since I have knowen him for awhile here.

you are the one that came to that conclusion so maybe you are the one sucking dick. (what is on your mind??)

lol not you P-Funk... the other guy who told me to get his number

oh....lol......oops...hahahaha

Tank...thx...it's good to be back

Funk...thx for the kind words...and best of luck with your current pre-comp training and diet!

Sport...that's a lot of questions but I will "try" to answer. Here goes:

Do you ever sneak on your diet (have the *very* occasional cookie, etc?)

I try to eat CLEAN foods all year...regardless if I'm cutting, maintaining, or bulking. When cutting I have a "refeed" day once a week where I eat some foods not on my diet...including the occasional piece of cheesecake (ahhh...my weakness)...but don't go overboard if this is a thing you plan to do. Meaning it's NOT a free for all for a day!

When cutting (including up until about 8 weeks out from a show) I do not go extremely low carb. I continue to eat plenty of oatmeal, some brown rice, and a little sweet potato (not filling enough for me) as well as apples, strawberries, blueberries, and LOTS of vegies. Even kidney beans and lentils. The last 8 weeks I go VERY low carbs for about 5 days then have a refeed day (very low meaning only greens).

Regardless if I'm bulking or cutting I always eat a minimum of 1.5 grams of protein per lb...usually more like 2 grams per lb....hell almost ALWAYS 2 grams...who am I kidding

As far as cheating I have no desire for cookies and things like that. I just crave MORE of the things I normally would eat...except maybe a meal out (pasta and desert or something).

How much protein do you take in? (do you do 1x body?)

I ramble...so I guess I answered that one above

Take creatine?

NEVER...I personally think it's a TOTAL WASTE of time and money...my opinion...others will argue against this I am sure.

I also do not waste my time with the other "over" marketed supplements...I think you're fine with a regular protein (Optimum or something inexpensive) as well as a multi-vitamin (to be sure)...extra Vitamn C and E, maybe Calcium, and a MRP if you like it for post workout. Also get flax oil too.

In a day what is your normal meal plan?

Wow....it doesn't change a lot...and depends on my goals...but if trying to gain LBM and stay in good shape...here goes:

QUALIFIER - minmal variety...my WEAKNESS...laziness I guess

M1 - 1 cup oats (raw measure) / 12 egg whites
M2 - Tuna ? Apple
M3 - 2 Cups Fat Free Cottage Cheese with 1 Tbsp Natty PB
M4 - 2 Scoops Whey / 1 Cup Berries / 1 Tbsp Flax Oil
M5 - 1 cup oats (raw measure) / 12 egg whites
M6 - 2 Cups Fat Free Cottage Cheese with 1 Tbsp Natty PB
P=320 / C= 240 / 60

Like I said...this is only an example...it changes....daily...and I try to eat a bit more 1 day and a little less the next.

What exercises do you do for that killer chest?
I can't do anything with a bar-bench because I rarely have a spotter so I have to stick to dumbells and machines, so can you substitute me something for when you bench with a big bar?

This is interesting since my chest used to be my WEAKEST bodypart...until I discovered Flat Benxh Barbell press as well as not worrying about weight with dumbells and instead focussing on a FULL range of motion.

No spotter...no worries...I always train alone with NO spotter. Just train to failure or as close as possible. It takes practice but you will learn your limits.

I am an advocate of high volume....which differs from many opinions on this board. It works for me. train in the 6-12 rep range....pyramiding up in w8. Always hit the chest from all angles...my workouts change everytime. I usually start with flat bench press (you could use DBs)...then heavy flyes, then another press (this time DBs)...then Cables Crossovers...do weigthed dips if you still need development instead of crossovers. I do about 16 working sets..plus warm-ups. I don't waste time with drop sets. Rest a couple minutes between sets. It's not a race...but don't be lazy either.

So much of this depends on your goals. Maybe be more specific and I can lay our a specific workout for you.

Rememebr it takes years of hard work and dedication to ALWAYS eating (6-8 meals a day...day in and day out) plus gym 5 times a week...no slacking or excuses.

Good luck...hope this was helpful. Like I said things change so much for me...I am very instinctive with my training and diet...and try to listen to what my body needs and wants. This takes time and experience.

If you need specifics...ASK...that's why I came back to IM
I can't do anything with a bar-bench because I rarely have a spotter so I have to stick to dumbells and machines, so can you substitute me something for when you bench with a big bar?

Thanks a ton man. That helped so much. Thanks.

Lastly though, should I just stay away from machines as much as possible? I always heard this was true, but still used them anyway??

Also... after you follow a diet rigorously, does it start to become easier to say no and eat right? Thanks again!

Yes...the longer you eat clean the easier it becomes...at this stage of my life...it's just second nature to make healthy choices. My metabolism dictates that I NEED to eat every few hours otherwise I feel like I'm starving...not good

As far as machines...until you make some quality gains stick to the basics...barbell and dumbell presses and flyes...and some weighted dips.

STAY TUNED....STARTING A LEAN GAIN JOURNAL VERY VERY SOON.

I have taken a few weeks off since my last competition...and ate way too much (w8 gain )....so I will be getting back on track soon and sticking to my journal.

My goal is to try and stabilize myself around 190 lbs or so with decent BF% for the spring and summer....with a focus on maintaining balance socially (having a life) and not overtraining.

Also...Sport...I posted some pics of myself in the gallery in case you wanna double check I am who I say I am...lol

What's up Tom Cruise!

and about your social life hehe I feel ya.
That is the one thing that stops me from going to the gym some days and cooking my meals.
Just like last night... I could either A) Go shopping then workout or B) Get sex (action) from a beautiful chick.

Needless to say I chose B

Fit, you have a very nice physique dude

but the only big/paramount draw back that i see with your structure is your hips are too wide, that takes away from your back......competition wise, this will be the biggest obstacle unless you can get your chest,back and shoulders the size of colemans....

otherwise, great physique, nice wheels...........

Totally....my hip structure is my biggest drawback...basically I need to carry too much BW to equal it out. Funny you mention my back though...it's my BIGGEST AND BEST bodypart Guess you can't tell from the pics.

As far as competing...I've done 4 shows now...and I'm retiring from the competitive rans. Gonna focus on getting my physique a little my aethetically pleasing.

Goals are to increase shoulder wide and chest size...bring down the arms a bit....thicken the abs....and tone down the legs.

Sport - trust me...if I had the opportunity for sex...I'd be chosing that option...unfortunately I don't have that as a choice so training has to be the substitute

Did I mention I need a girl...haha

BIG.....you a techno/house/trance fan...nticed from the DJs on your signature...I'm a huge PVD fan...as well as many many others

as to what your nationality is...you gotta have something in your gene's that is old-world muscle and grit.
My guess is that your parents aren't overweight and raised you pretty damn good.
Am I right?

Originally posted by Fit Freak
Did I mention I need a girl...haha

In another thread I see Atherjen lives real close to you... She's cute and you guys share a common interest.

Originally posted by Fit Freak
BIG.....you a techno/house/trance fan...nticed from the DJs on your signature...I'm a huge PVD fan...as well as many many others

yea dude, i loveeeeeeeeeeeeee trance....

trance is very introspective and i can pretty much listen to it any time of the day/night. im a huge Tiesto fan, so naturally i have almost every one of his cd's but i also listen to PVD, Armin, Delerium, Astral Projection, Carl Cox, Sasha, Digweed, ATB, Ferry Corsten(saw him recently), Paul Oakenfold, Aphrodite and many others.....

so yea, did i say i freakin lovee trance !!!!!!!!

p.s. i am going to IBIZA later this summer with my friend who lives in Spain about 45 mins away by ferry


as far as your physique, like i said before, your overall structure is definitely asthetically pleasing. to anyone looking for flaws, the hips jump out but the rest is good.........

post more pics

:o I had no idea you're so cute!

Fit!!!!! Hehe yea if that chick lives near you... that is a match made in heaven right there brother.

As for body structure... be happy with what you got hehe. I SOMEHOW got mainly my mothers ass mixed with my dad's overall physique. Lets just say... if I didn't work out.. i'd have a FAT ASS. lol

Originally posted by rockcrest
you forgot one question...you forgot to ask for his number. damn! your on his nuts!

Hehe lets laugh!!!

hey ... the shit wuz funny to me...

Originally posted by rockcrest
you forgot one question...you forgot to ask for his number. damn! your on his nuts!

Man I haven't heard that in a long time. I used to say "swingin from his nuts" lol.

I needed that laugh