Flex's Path to the Mr. Olympia

[Flex]

Flex's 1st BB comp.......

There's only 363 days left to uncrown Ronnie! Ha, ok, maybe not the big Mr. O......yet.

I plan on doing my first BB show next summer ('04). i want to be huge when i get there. I'm 6'1", 215lb, a tad under 10%bf.

I want to get up to 230, then be able to shred to 200. just started a few nice "supps" yesterday, so we'll see how huge i can get. I'm only gonna write my diet, and weight, its too much of a hassle to right down # of reps, sets, exer. etc.....I'm gonna try to get a hold of a dig. camera to post pics........

Any suggestions would be great as far as diet or advice or anything (i drink at least 1 gal of water/day, with meals and between, so i won't include that)............am i eating enough/correctly......anything!!!

Mon, Oct 27 weight 215 WO-back/chest/forearms

11am 2 med egg white, 1 med egg, 1 cup oats, 1 cup skim

1pm 1 can tuna (w/mayo), 2 slices wheat, 1cup ff cottage, .5cup applesauce

3:30pm 8oz chicken breast

6:30 shake (1 cup gatorade, 42grm whey)

7:30 8oz ground beef, 1 cup rice, 3 cup spinach, 1 granola bar

9:30 shake (1 cup skim, 21grms whey, .5 banana), 2 slices wheat w/ pb, 1 granola bar

12:30 shake (1 cup skim, 21grms whey, 1 tb pb), 1 cup oats

 

[Flex]

Tues Oct 28 weight 216 WO-shoulders/calves

8:30 6 med. egg whites, 2 slices cheese, 2 slices wheat (w/ butter), 1 cup oats, 2 cups skim

11:00 2 granola bars

12:30 1 can tuna w/mayo, 2 slices wheat, 1 cup ff cottage, .5 cup applesauce

3:30 4oz ground beef, 2 slices cheese, shake (1 cup skim, 21 grams whey)

5:30 12oz steak, 1 cup white rice

9:30 shake (1 cup gatorade, 42 grams whey)

11pm 1 cup oats

12:30 shake (1 cup skim, 21 grams whey, pb scoop)



update tonite....

 

[Flex]

Wed Oct 29 WO-day off

8:30 6 med. egg whites, 2 slices cheese, 2 slices wheat (w/ butter), 1 cup oats, 1 cup skim

11:00 shake (21grams whey, pb scoop)

12:30 1 can tuna w/mayo, 2 slices wheat, 1 cup ff cottage, .5 cup applesauce

3:30 4oz ground beef, 2 slices cheese, shake (1 cup skim, 21 grams whey)

6:00 shake (21 grams whey, pb), 1 granola bar

9:00 7oz steak, 2.5 cups yams

11pm shake (1 cup skim, 21 grams whey, pb) 1 cup oats

2:00am shake (1 cup skim, 21 grams whey, pb)

 

[Flex]

Thurs Oct, 30 weight wo bi's/tri's/forearms

8:30 6 med. egg whites, 2 slices cheese, 2 slices wheat (w/ butter), 1 cup oats, 2 cups skim

10:30 shake (1 cup skim, 21gr whey, pb)

1:30 1 can tuna w/mayo, 2 slices wheat, 1 cup ff cottage, .5 cup applesauce

3:30 shake (1 cup skim, 21 gr whey, pb, .5banana), 1 granola bar

9:00 shake (1 cup gatorade, 42 grams whey)

10pm 7oz steak, 2.5 cups yams, 1 cup rice

12:30 shake (1 cup skim, 21 grams whey, pb scoop),

 

[Flex]

Fri, Oct 30 weight 217.5

10am 6 med. egg whites, 2 slices cheese, 2 slices wheat (w/ butter), 1 cup oats, 1 cup skim

12:30 1 can tuna w/mayo, 2 slices wheat, 1 cup ff cottage, .5 cup applesauce

3:30 shake(1 cup skim, 21 grams whey, pb)

6:00 shake (2 cup gatorade, 42 grams whey)

8:00 8oz chix, 3.5 cups spinach

9pm shake (1 cup skim, 21 grams whey, pb) 1 cup oats

1:00am shake (1 cup skim, 21 grams whey, pb)

 

[Flex]

Sat, Nov 1 day off

11:30 am 6 med. egg whites, 2 slices cheese, 2 slices wheat (w/ butter), 1 cup oats, 1 cup skim

1:30 1 can tuna w/mayo, 2 slices wheat, 1 cup ff cottage, .5 cup applesauce

4:00 shake(1 cup skim, 21 grams whey, pb), 8oz chix breast

6:30 12oz chix, 1 cup broccoli, sweet potatoes

9:00 shake (21gr, 1 cup skim, pb)

12pm shake (1 cup skim, 21 grams whey, pb) 1 cup oats

 

[Flex]

Sun, Nov 2 weight 218.5 w.o. back/chest

10:30 am shake (21gr whey), 2 slices wheat

2:00 shake (42gr whey, 1 cup gatorade)

3:00 6 eggs (2 whole/4 whites), 2 servings pancakes, 1 cup skim, 2 slices wheat, syrup

5:30pm 1 can tuna w/mayo, 2 slices wheat, 1 cup ff cottage, .5 cup applesauce

8:00 8oz ground beef, 2 slices cheese, 1 cup white rice, 1 cup corn

11:00 shake (21gr, 1 cup skim, pb, .5 banana), 2 cup oats

12:30pm shake (1 cup skim, 21 grams whey, pb)

 

[J'Bo]

why do you eat so many shakes? and no red meat?

 

[Flex]

that last one's not updated yet........i just copy/paste it from another day, and change it as the day goes on (cuz i eat almost the same shit everyday).....when i update tonite, let me know if i eat enough..........

 

[Flex]

Mon Nov 3 weight 222.5 WO-shoulders/calves

9:00 6 med. egg whites, 2 slices cheese, 2 slices wheat (w/ butter), 1 cup oats, 2 cups skim

12:00 1 can tuna w/mayo, 2 slices wheat, 1 cup ff cottage, .5 cup applesauce, 1 granola bar

3:30 shake (1 cup skim, 21 grams whey, .5 banana)

7pm p.w.o shake (1 cup gatorade, 42 grams whey)

8:30pm 11oz chix, 1 cup white rice, 3 cups mixed spinach

10:30pm 6 eggs (4 whites, 2 whole), 3 pancakes, syrup, 1 cup skim

12:45 shake (1 cup skim, 21 grams whey, pb scoop)

 

[J'Bo]

well i dont really know what your approach is here did you get this diet from someone?

 

[Flex]

Tues Nov 4 WO-off

8:30 6 med. egg whites, 1 slice cheese, 2 slices wheat (w/ butter), 1 cup oats, cups skim

11:00 shake (1 cup skim, 21 grams whey, pb scoop)

1:00 1 can tuna w/mayo, 2 slices wheat, 1 cup ff cottage, .5 cup applesauce

3:30 12oz. chix, shake (1 cup skim, 21 grams whey)

5:30 8oz steak, 1 cup white rice

9:00 12" chix sub

12:00 shake (1 cup skim, 21 grams whey, pb scoop), 1 cup oats

 

[Flex]

Wed Nov 5 weight 220.5 WO-Arms

10:00 1 slice wheat (w/ butter), shake (21grams whey)

1:30 5 chix breasts, 2 hamburger patties, 1 cup green veggies, 1 cup mac. salad w/tuna, 2 pieces fish

3:30 shake (1 cup skim, 21 grams whey, .5 banana), 1 apple

5:30 1 can tuna w/mayo, 2 slices wheat, 1 cup ff cottage, .5 cup applesauce

7:30 shake (21grams whey, pb)

10:30 11oz steak, 1 cup rice, 1 cup yams

1:00 shake (1 cup skim, 21 grams whey, pb)

 

[Flex]

Thurs Nov 6, weight 224.5 wo legs

8:30 6 med. egg whites, 1 slice cheese, 2 slices wheat (w/ butter), 1 cup oats, 1 cups skim

10:30 shake (21gr whey, pb)

1:15 1 can tuna w/mayo, 2 slices wheat, 1 cup ff cottage, .5 cup applesauce, 1 granola bar

3:15 shake (21 gr whey), 1 apple

6:30 post wo shake (1 cup gatorade, 42 grams whey)

7:30pm 11oz steak, 1 cups yams, 1 cup white rice

9:30 1 cup oats, 1 shake (1 cup skim, 21gr whey, pb, .5 banana)

12:30 shake (1 cup skim, 21 gr whey, pb)

 

[bigbrownbear]

hey bro, i'd starting eatin some more food, i'd waste away on your diet and im only 184,

i shoot for 400g protein daily
around 50-100g of fats
400g of carbs on workouts days
less than 100g of carbs on non workout days
plus i have good cheat day once per week

and i put on 0.5 - 1lb per week

 

[Flex]

...if you're judging by that last day, thats not what i'm eating. like i stated above, i just cut and paste other days, then change it as i go along, its easier than typing the whole frickin thing out every single day.......check Thurs. Nov 6 tonite when i'm done, then tell me what you think..............thanks bear..........

 

[Flex]

Fri Nov 7, wo off
9:00 6 med. egg whites, 1 slice cheese, 2 slices wheat (w/ butter), 1 cup oats, 1 cups skim

12:00 1 can tuna w/mayo, 2 slices wheat, 1 cup ff cottage, .5 cup applesauce, 1 granola bar

2:15 shake (1 cup skim, 21gr whey, pb), 1 granola bar

5pm 4oz ground beef, 1/3 cup of pasta

7pm 8oz chix, 1 cup white rice, 1 can cream of mushroom soup

9:15 3 servings pancakes, 6 med. eggs (4 whites, 2 whole), 1 cup skim

11:15 shake (21gr whey, pb)

12

 

[gr81]

the carbs, the carbs, carbs! where are the carbs man. you sre not eating enough, not even close. your meal frequency if a good rate but you need to judt about doubel those kcals, if not more! I bte i fyou total taht up you aren't even at 3k for tha day. with what you are running you should be working your weay over 6kcals IMO. You aren' tgonna gain with the "supps" unless you eat. Shit you should be out eating Big Macs and ice cream. OK not really but EAT. you can get away with being a litl emore lax so you can get in cals while on. that is the best part about it. the only source of carbs you are getting in the first half of the dsay is a cup of oats. Start working those cals up slowly. they need to be higher. and J'bo is right, more meat! instead of 4 oz of beef, eat double that, double up on the chicken breasts to. EFA's

 

[Flex]

i'm eating about every 2 hrs, so i dont eat AS much, but i do get a decent amount of carbs......wheat bread, pb, white rice, pancakes, skiim milk, pasta, oatmeal, yams/veggies.....but i realize i gotta up them even more......i'll work on that.........

 

[Flex]

Sat Nov 8, weight 223 wo back
10:00 3 med. egg whites, 1 slices wheat (w/ butter)

1:15 post wo shake (1 cup gatorade, 42 grams whey

2:00 16oz chicken, 2 cups canned veggies, 1/3lb pasta

4:00 shake (21gr whey), 1 granola bar

6:15 16oz chicken, 2 cups mixed veggies, 2 cups tatertots

9:30 1 can tuna w/mayo, 1 cup ff cottage, 1 cup peaches

2:00am shake (1 cup skim, 21gr whey, pb)

 

[gr81]

count up your totals for each day bud, you will see that you need to bump them WAAAYYY up. remember you need to take advantage of thet fact that your body is always in an anabolic state! that's what is so great about it man. eat eat eat!

 

[Flex]

Sun Nov 9, weight 226.5 wo chest

11:00 6 med. egg whites, 2 slice cheese, 1 wheat bagel (w/ butter), 1 cup oats, 1 cups skim

1:00 11oz chicken, 2 cups mixed veggies, 1/3lb pasta

3:45 shake (1 cup skim, 21gr whey, pb), 1 granola bar

7:15pm pwo shake (1 cup gatorade, 42gr whey)

8:30 8oz chicken, 1 cup white rice, 1.5 cup spinach

10:30 6 med eggs (2 whole, 4 whites), 2 servings pancakes, 1 cup skim

12:30 shake (1 cup skim, 21gr whey, pb)

 

[gr81]

I don't mean to seem like I am harping on you bro but I think you need to be eating more, specifically post workout. All I see is a shake and some gatorade. For the first two hrs after your WO you should be eating as much as possible. YOu need to be eating something high on the glycemic index as well. If you wanna gain the weight that you say you do then it ain't gonna come from no where. It takes about 3k (roundabout number, I forget the specific number) cals just for a pound of muscle or something like that. you need to be stuffing yourself after training. The food is the most important part of that weight you wanna gain, trust me on that.

 

[bigbrownbear]

yeah bro without sounding too harsh

your diet looks like something i would put an old lady on who wants to lean up.

EAT BRO, EAT

FOR EXAMPLE IM 185 AND I EAT 15 EGG WHITES AND 3 YOLKS FOR BREAKFAST.

 

[Flex]

Mon Nov 10 weight wo arms


9:00 6 med. egg whites, 2 slice cheese, 1 wheat bagel (w/ butter), 1 cup oats, 1 cups skim

11:30 shake (21gr whey)

2:00 pwo shake (1 cup gatorade, 42gr whey)

3:00 8oz chicken, 1 cup rice, 1 can tuna, 1.5 cup spinach, 1 can cream of mushroom soup

4:00 shake ( 1cup skim, 21gr whey, pb)

7:00 1 apple

8:00 15oz steak, 3.5 cups yams, 3 slices wheat w/ butter

10:00 2 servings pancakes w/syrup, 4 med eggs (2 whole, 2white), 2 cups skim

12:30am 1 cup cottage cheese w/ .5 cup applesauce, shake (1 cup skim, 21gr whey, pb)

 

[Flex]

Originally posted by bigbrownbear
yeah bro without sounding too harsh

your diet looks like something i would put an old lady on who wants to lean up.

EAT BRO, EAT

FOR EXAMPLE IM 185 AND I EAT 15 EGG WHITES AND 3 YOLKS FOR BREAKFAST.

i think you guys are looking at my daily eating before i update it. i update it as the day goes on. check today (mon the 10th) tonite when i'm all done. then give me some suggestions. thanks guys...Aj

 

[gr81]

Flex, I think it would be beneficial for you to total up you daily intake for a week or so, just to see caloric wise where you are at. That makes it easier to see where you are at and how you can go about increasing totals. I bet your protien totals are not that much more than 200 from what I can see. They should be at least at 300, at least. Remember one of the benefits of the supps you are taking is increased protien synthesis, take advantage of that for gods sake. For your shakes for instance, unless you are slamming one down every half hr or so you can bump it up from 21grms to 40 at least. Your body can absorb more than 20 grms at a time. same with the carbs. take your totals, you will be glad you did.

 

[Flex]

i'd do that, i just have no idea how much protien/carbs/fat are in chicken/steak/hamburger you know........is there somewhere that lists that shit, cuz i am very curious..........

as for the shakes, thats 21 grams from whey powder, plus at least 8 from milk, plus whatever from the peanut butter, which is about 40 total (plus 3 different sources of protein).......

 

[bigbrownbear]

Flex do your homework bro

before you try blindly and waste 6 months of your life gaining very little.

Use www.fitday.com

and if u want mass or get ripped dont eat more than 6/7 times daily and eat more - your totals are way too low, and your post workout meals are way too small - EAT EAT EAT EAT EATEATEATEATEATEATEATEATEAT

HOW MANY TIMES DO WE AND GR81 HAVE TO TELL U.

IVE UNSUBSCRIBED FROM THIS POST - AS OF NOW -

 

[Flex]

actually i've been making great gains, getting bigger and leaner at the same time.

and considering you're 185 and i'm about 225 i think i'm doing something right buddy.

thanks for unsubscribing, its about time