w8lifter
Elite Member
Damn FC...I was gonna post that for him 
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Thats a lot of new stuff i am not aware of such as BCAA's, liver supp's, Amino's, Antioxidants (what can i take for them). Mostly the supplements.
Also is it better for me to get the liqiud form of Flaxseed oil? because i feel like i am going to be running out often if i am going to be taking 28 caps a day. bottle comes with 80caps.
Also is it better for me to get the liqiud form of Flaxseed oil? because i feel like i am going to be running out often if i am going to be taking 28 caps a day. bottle comes with 80caps.
Dr. Pain
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Start with just getting some oil, I will explain the other supps (see the word "Optional") in coming days! Good likelyhood you will not be using BCAA's!
w8 knows the hows and whys of the program, and were you will be tweaking to from here! You have to excuse me, I'm working on a tiny ass problem tonight!
w8, please tell RD what we talked about with BF please!
FC
w8 knows the hows and whys of the program, and were you will be tweaking to from here! You have to excuse me, I'm working on a tiny ass problem tonight!
w8, please tell RD what we talked about with BF please!
FC
Today i picked up a treadmill for 200$. Its a fold up, and its in perfect condition. I got it off of a friend. Now i dont have to drive to the gym every morning.
w8lifter
Elite Member
We both should get tested w/ calipers. Going by the mirror is not an accurate measurement of progress. We need to keep track of measurements in order to retain as much LBM as possible. If we start losing LBM we can adjust the diet to stop LBM loss while continuing fat loss. If we don't track, we won't know till it's too late!
Very cool deal RD!
Get tested!
Hows this???
6am- 45min cardio
7:30am
8 whites
3 yolks
1/2 c oatmeal
slice lean ham (roasted)
3000mg flaxseed oil, vits and mins, cal, zinc
10:30am
4oz chicken breast
4oz ex lean beef
apple
1:30pm
8oz chicken breast
6oz yam
asparagus
2000mg flaxseed oil
4:30pm
2 scoops ProM3
1/2c strawberries
water
creatine/glutamine
7:30pm
8oz beef
asparagus
1000mg flaxseed oil
10pm
4oz ham roasted
2 yolks
5 whites
TOTAL:
309g protein
115g carbs
96g fat
2560 calories
I didnt train with weights today because its a day off.
How did i do W8/Fatcell???????
6am- 45min cardio
7:30am
8 whites
3 yolks
1/2 c oatmeal
slice lean ham (roasted)
3000mg flaxseed oil, vits and mins, cal, zinc
10:30am
4oz chicken breast
4oz ex lean beef
apple
1:30pm
8oz chicken breast
6oz yam
asparagus
2000mg flaxseed oil
4:30pm
2 scoops ProM3
1/2c strawberries
water
creatine/glutamine
7:30pm
8oz beef
asparagus
1000mg flaxseed oil
10pm
4oz ham roasted
2 yolks
5 whites
TOTAL:
309g protein
115g carbs
96g fat
2560 calories
I didnt train with weights today because its a day off.
How did i do W8/Fatcell???????
w8lifter
Elite Member
Much better RD!
FC & I think you need a bit more fat in certain meals. You really need to get the flax seed oil ASAP. Use Safflower oil in your shake until you can get some...but....ASAP!!!
Meal 2 needs at least a tsp of flax (5 g fat). This will give you ~15 grams fat for the meal.
Meal 4 needs 1 tbsp flax seed oil. (15 g fat).
This will bring your total fat up to 115g, which is perfect right now!
FC & I think you need a bit more fat in certain meals. You really need to get the flax seed oil ASAP. Use Safflower oil in your shake until you can get some...but....ASAP!!!
Meal 2 needs at least a tsp of flax (5 g fat). This will give you ~15 grams fat for the meal.
Meal 4 needs 1 tbsp flax seed oil. (15 g fat).
This will bring your total fat up to 115g, which is perfect right now!
Day4
7am- 1hour Cardio Walking on treadmill squizing glutes (400cals)
8:30am
3 yolks
10 whites
1/2c oatmeal
3000mg flaxseed oil, vits&mins, calcium, zinc, potassium, vit c
10:30am
10oz Salmon
1/4c oatmeal
beans
3000mg flaxseed oil
2:30pm
8oz chik breast
1/4c oatmeal
beans
5:30pm
7oz ex lean beef
cup coffee
6pm-7pm Trained- Calves, Quads
7:15pm
2 scoops ProM3
banana
3000mg flaxseed oil, Glutamine/Creatine
9pm
4oz Salmon
2 eggs
Total-
319g Protein
95g Carbs
109g Fat (i dont count flaxseed oil)
2637 calories
???????????????????????????????????????????????????????????
Question?- Should i count the flaxseed oil when im counting what i consume each meal? If so how much is 1000mg?
???????????????????????????????????????????????????????????
7am- 1hour Cardio Walking on treadmill squizing glutes (400cals)
8:30am
3 yolks
10 whites
1/2c oatmeal
3000mg flaxseed oil, vits&mins, calcium, zinc, potassium, vit c
10:30am
10oz Salmon
1/4c oatmeal
beans
3000mg flaxseed oil
2:30pm
8oz chik breast
1/4c oatmeal
beans
5:30pm
7oz ex lean beef
cup coffee
6pm-7pm Trained- Calves, Quads
7:15pm
2 scoops ProM3
banana
3000mg flaxseed oil, Glutamine/Creatine
9pm
4oz Salmon
2 eggs
Total-
319g Protein
95g Carbs
109g Fat (i dont count flaxseed oil)
2637 calories
???????????????????????????????????????????????????????????
Question?- Should i count the flaxseed oil when im counting what i consume each meal? If so how much is 1000mg?
???????????????????????????????????????????????????????????
Dr. Pain
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Reply coming!
9 calories per gram, count it!
FC
9 calories per gram, count it!
FC
w8lifter
Elite Member
From FC:
RD...You definitely need to be counting your flax! Count everything that goes in your mouth!
Your cardio....We both think you're doing too much cardio at this point. Remember, you have 16 weeks, if you jump in and do everything all at once, you're going to lose LBM for one thing, and for another, you'll have no where to go at 6, 4 or 2 weeks out. At an hr a day already, what are you going to do then...two hrs?
However, we're kinda in disagreement on how much cardio FC says 2x a week @ 20 minutes, probably HIIT. I kinda think 30 minutes 3x a week....or one HIIT @ 20 min & 2 @ 30min moderate walking, like you're doing.
But, what it really comes down to is your BF....are you getting the hint that you need to get tested yet?
RD...You definitely need to be counting your flax! Count everything that goes in your mouth!
Your cardio....We both think you're doing too much cardio at this point. Remember, you have 16 weeks, if you jump in and do everything all at once, you're going to lose LBM for one thing, and for another, you'll have no where to go at 6, 4 or 2 weeks out. At an hr a day already, what are you going to do then...two hrs?
However, we're kinda in disagreement on how much cardio
FC says 2x a week @ 20 minutes, probably HIIT. I kinda think 30 minutes 3x a week....or one HIIT @ 20 min & 2 @ 30min moderate walking, like you're doing.But, what it really comes down to is your BF....are you getting the hint that you need to get tested yet?
I dont like the idea of HIIT cardio because when i run i get really bad shine splints.
Hows doing 30min @ 4x a week, walking at a good pace speed of (3.0m)?
Also should i do my cardio sessions on Training days or non training days? or does it matter?
Training days- Mon, Tues, Thurs and Fri.
and i am trying to find out my bf% asap.
Hows doing 30min @ 4x a week, walking at a good pace speed of (3.0m)?
Also should i do my cardio sessions on Training days or non training days? or does it matter?
Training days- Mon, Tues, Thurs and Fri.
and i am trying to find out my bf% asap.
Dr. Pain
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Who said running? I left w8 a cardio schedule for review!
Like we say, too much, too soon, where will you go?
At many smaller shows, if you ask around, the consensus would be to do as little cardio, as late as possible!
Pros are different, Nattys lose LBM very quickly, cardio depletes precious glycogen better saved for lifting, and LBM, plus some circulating FFAs, but by the time you get to the "fat stores", your toast!
Want to increase your caloric output, lift more intensely!
(an exception would be if you are over 12-14% BF right now, then we sacrifice LBM to reduce BF)
FC
Like we say, too much, too soon, where will you go?
At many smaller shows, if you ask around, the consensus would be to do as little cardio, as late as possible!
Pros are different, Nattys lose LBM very quickly, cardio depletes precious glycogen better saved for lifting, and LBM, plus some circulating FFAs, but by the time you get to the "fat stores", your toast!
Want to increase your caloric output, lift more intensely!
(an exception would be if you are over 12-14% BF right now, then we sacrifice LBM to reduce BF)
FC
w8lifter
Elite Member
RD
Here's a good schedule for cardio from FC. The plan is to increase it bit by bit each week.
Now: 2x
Next week: then 2 + 1 HIIT
Week 3: then 2 + 2
then you increase the length by 5 minutes etc!
Here's a good schedule for cardio from FC. The plan is to increase it bit by bit each week.
Now: 2x
Next week: then 2 + 1 HIIT
Week 3: then 2 + 2
then you increase the length by 5 minutes etc!
Dr. Pain
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Eventually you may end up at 2 a days, which suck, just ask w8!
Or, if things are going smoothly, we put the cardio trick back in the back and just tweak the nutrition! That way, when we pull cardio back out of the bag of tricks and tools, it's FRESH!
OK?
FC
Or, if things are going smoothly, we put the cardio trick back in the back and just tweak the nutrition! That way, when we pull cardio back out of the bag of tricks and tools, it's FRESH!
OK?
FC
Sounds good but i have some concerns. I just purchased a treadmill so i dont have to drive to the gym in the mornings. So how can i do HIIT training on it?
And i just emailed my brother who is a personal trainer and i hope he can take my BF% soon. My guess and its not very accurate since i've never taken my % before, i think im just above 14% maybe 15, 16%. I dont know. I will try to get it done this weekend.
And i didnt do cardio this morning and i feel bad.Since i already did it 4x's this week.
Also should i do my cardio sessions on Training days or non training days? or does it matter?
Training days- Mon, Tues, Thurs and Fri.
And i just emailed my brother who is a personal trainer and i hope he can take my BF% soon. My guess and its not very accurate since i've never taken my % before, i think im just above 14% maybe 15, 16%. I dont know. I will try to get it done this weekend.
And i didnt do cardio this morning and i feel bad.Since i already did it 4x's this week.
Also should i do my cardio sessions on Training days or non training days? or does it matter?
Training days- Mon, Tues, Thurs and Fri.
Here's what I think
Ok, this is the training/Diet i want to try for my upcoming comp.
Training: same as i listed in my very first thread.
Cardio: READ VERY CAREFULLY/SLOWLY: Not to do any cardio UNTIL i stop seeing changes on my body from low carb diet. Then i will incorporate some cardio in the mornings, 3x's a week for 30min. Keep doing that UNTIL i dont get tighter anymore then I will add more, slowly and gradually, to build up to no more than 45mins 5-6x's a week. That will be the last change for cardio. And the type of exercise will be walking on my treadmill at a pace of 3.0miles/hr. Remember If i cant get tighter from changing my Diet first then i will put my cardio in gear.
Diet: 6-7meals. 3-5 days of low carbs around 80g. 1 day of high carbs around 280g. Protein stays around 300-330g. And fat is around 80-110g. Calories first 3-4weeks 2500-3200. then i will only change my diet if i see i am not progressing just by lowering my total calories.
BodyFat%: This is my personal opinion on the subject so dont get mad at me if i feel this way. I do not want to take my BF because i dont want to be worried about the number game. If i get to 4%bf and you think that is great, and it turns out i can still get lower, then i become content with staying there. Also when im getting judged the judges dont ask me how big my chest and arms are, or what my bodyfat% is, it is just seen through their eyes. So i go by the mirror, pictures and a couple of guys who see me on a weekly basis to see what has changed.
Please give me feedback of what you think, and tell me the truth.
Ok, this is the training/Diet i want to try for my upcoming comp.
Training: same as i listed in my very first thread.
Cardio: READ VERY CAREFULLY/SLOWLY: Not to do any cardio UNTIL i stop seeing changes on my body from low carb diet. Then i will incorporate some cardio in the mornings, 3x's a week for 30min. Keep doing that UNTIL i dont get tighter anymore then I will add more, slowly and gradually, to build up to no more than 45mins 5-6x's a week. That will be the last change for cardio. And the type of exercise will be walking on my treadmill at a pace of 3.0miles/hr. Remember If i cant get tighter from changing my Diet first then i will put my cardio in gear.
Diet: 6-7meals. 3-5 days of low carbs around 80g. 1 day of high carbs around 280g. Protein stays around 300-330g. And fat is around 80-110g. Calories first 3-4weeks 2500-3200. then i will only change my diet if i see i am not progressing just by lowering my total calories.
BodyFat%: This is my personal opinion on the subject so dont get mad at me if i feel this way. I do not want to take my BF because i dont want to be worried about the number game. If i get to 4%bf and you think that is great, and it turns out i can still get lower, then i become content with staying there. Also when im getting judged the judges dont ask me how big my chest and arms are, or what my bodyfat% is, it is just seen through their eyes. So i go by the mirror, pictures and a couple of guys who see me on a weekly basis to see what has changed.
Please give me feedback of what you think, and tell me the truth.
day 5
9am-
9oz Salmon
1/2c oatmeal
vits mins, calc
11am
8whites
3 yolks
apple
3000mg flax
230pm
8oz lean beef
beans/asparagus
430pm
8oz chickn breast
beans/asparagus
2000mg flax
530-6:45pm Trained frnt/side delts, biceps and abs
7pm
2 scoops ProM3
banana
creatine/glutamine/2000mg flax
745pm
4oz Salmon
10pm
4oz chicken breast
2 eggs
broccolli
2000mg flax
TOTAL:
341g Protein
93g Carbs
123g Fat
2843 cals
9am-
9oz Salmon
1/2c oatmeal
vits mins, calc
11am
8whites
3 yolks
apple
3000mg flax
230pm
8oz lean beef
beans/asparagus
430pm
8oz chickn breast
beans/asparagus
2000mg flax
530-6:45pm Trained frnt/side delts, biceps and abs
7pm
2 scoops ProM3
banana
creatine/glutamine/2000mg flax
745pm
4oz Salmon
10pm
4oz chicken breast
2 eggs
broccolli
2000mg flax
TOTAL:
341g Protein
93g Carbs
123g Fat
2843 cals
day6
930am
4oz chicken breast
3 eggs
4 whites
1/2c oatmeal
2g Flax oil, vits/mins, cal, pot, zinc
12:30pm
6oz salmon
apple
broccolli
3pm
6oz lean beef
1/4c oatmeal
brocolli
5pm
2oz salmon
2oz chicken breast
630pm
8oz steak
9pm
3oz steak
6oz beef
creatine/glutamine
Total:
322g protein (61%)
73g carbs (14%)
132g fat (25%)
2768 calories
930am
4oz chicken breast
3 eggs
4 whites
1/2c oatmeal
2g Flax oil, vits/mins, cal, pot, zinc
12:30pm
6oz salmon
apple
broccolli
3pm
6oz lean beef
1/4c oatmeal
brocolli
5pm
2oz salmon
2oz chicken breast
630pm
8oz steak
9pm
3oz steak
6oz beef
creatine/glutamine
Total:
322g protein (61%)
73g carbs (14%)
132g fat (25%)
2768 calories
Today i picked up some Flaxseed oil in liquid form, also another tub of whey protein because i feel like im eating everything in the house.
Day 7 End of Week 1
8:30am
6 whites
3 eggs
1/2c oatmeal
vits/mins, cal, zinc, pota
11:30am
2 cans tuna
1 tbsp Mayo
2 rice cakes
tomatoe
230pm
2 scoops whey
creatine/glutamine
5:45pm
8oz chicken breast
mushrooms
1 tbsp flax
7pm
2 scoops whey
9pm
6oz beef
1 egg
Total:
304 g Protein (66%)
57g carbs (12%)
100g Fat (22%)
2344 calories
8:30am
6 whites
3 eggs
1/2c oatmeal
vits/mins, cal, zinc, pota
11:30am
2 cans tuna
1 tbsp Mayo
2 rice cakes
tomatoe
230pm
2 scoops whey
creatine/glutamine
5:45pm
8oz chicken breast
mushrooms
1 tbsp flax
7pm
2 scoops whey
9pm
6oz beef
1 egg
Total:
304 g Protein (66%)
57g carbs (12%)
100g Fat (22%)
2344 calories
week 2, day 8
Ok Gorpro calculated that i should lose about 1 pound every 3 days. Today was higher in carbs. i weighed 215lbs in the morning which means i am right on track.
8am- 30mins cardio
830am-
3oz beef
2 eggs
4 whites
1/2c oatmeal
vits/mins, cal, zn, pot
11:15am
2 scoops whey protein
1/2c oatmeal
1 tbsp flax
2:15pm
6oz beef
8oz yam
5:30pm
1 1/2 cans of tuna
1 tbsp mayo
3 rice cakes
Glutamine
550pm-730pm trained Chest, Triceps, HAms, Calves
745pm
2 scoops ProM3
2 bananas
creatine/glutamine
845pm
6oz chicken breast
salad
Total:
284g protein 50%
203g Carbs 35%
85g fat 15%
2713 calories
Ok Gorpro calculated that i should lose about 1 pound every 3 days. Today was higher in carbs. i weighed 215lbs in the morning which means i am right on track.
8am- 30mins cardio
830am-
3oz beef
2 eggs
4 whites
1/2c oatmeal
vits/mins, cal, zn, pot
11:15am
2 scoops whey protein
1/2c oatmeal
1 tbsp flax
2:15pm
6oz beef
8oz yam
5:30pm
1 1/2 cans of tuna
1 tbsp mayo
3 rice cakes
Glutamine
550pm-730pm trained Chest, Triceps, HAms, Calves
745pm
2 scoops ProM3
2 bananas
creatine/glutamine
845pm
6oz chicken breast
salad
Total:
284g protein 50%
203g Carbs 35%
85g fat 15%
2713 calories
w8lifter
Elite Member
Rice cakes have got to be one of the worst things on a cut!
why? there low in fat and easy to count as carbs. what do they do to your body?
Dr. Pain
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RD, dude. I've left you alone on purpose for a while! (see w8's statement in another RD post) w8 is correct, a rice cake is super high GI, and reacts in your body like sugar! Some rice processed products have GIs going up into the 130s, more potent than sugar in the blood stream! (btw, GI is not a definitive answer for a BB)
Second point, and I don't want to interfere which GoPro's coaching! YOU DO NOY HAVE TO LOSE ANY WEIGHT! (ask w8, and Prince) After you deplete a little extra glycogen storage, your weight will stabilize (you will notice fluctations the days you carb and the days after when you throw off the extra water, a gram glycogen has to be stored with 3.7 grams of water). Ask yourself if 2.33 pounds of loss a week (over 1% of BW) is more BF or LBM?
FC
Second point, and I don't want to interfere which GoPro's coaching! YOU DO NOY HAVE TO LOSE ANY WEIGHT! (ask w8, and Prince) After you deplete a little extra glycogen storage, your weight will stabilize (you will notice fluctations the days you carb and the days after when you throw off the extra water, a gram glycogen has to be stored with 3.7 grams of water). Ask yourself if 2.33 pounds of loss a week (over 1% of BW) is more BF or LBM?
FC
Last edited:
For the bf testing, they said i was 15% give or take a few. I'll tell you from my experience last year, i lost 36lbs in all (i started at 196lbs). This time around i started 217lbs and just a bit better in condition wise. Now i am 214lbs as of this morning.
The only reason why i have a problem following your plan is because it is NEW to me. I have been doing all this reading in the library on nutrition, i read Chris Aceto's book "Championship Bodybuilding" in which he says for Endomorphes such as myself i should do low carbs for 3-5 days then jack them up for 1 day. He says he doesnt recommend cardio because you should be losing bf off of the diet and low carbs and so on...
I need a percentage here for Protein to carbs to fats which i should be consuming. i feel like im doing something wrong and im not changing.
Any help or guidance from you would be greatly appreciated.
RD
The only reason why i have a problem following your plan is because it is NEW to me. I have been doing all this reading in the library on nutrition, i read Chris Aceto's book "Championship Bodybuilding" in which he says for Endomorphes such as myself i should do low carbs for 3-5 days then jack them up for 1 day. He says he doesnt recommend cardio because you should be losing bf off of the diet and low carbs and so on...
I need a percentage here for Protein to carbs to fats which i should be consuming. i feel like im doing something wrong and im not changing.
Any help or guidance from you would be greatly appreciated.
RD
week 2, day 9
ok, how does this day look FC/W8?????????
9am
3 eggs
6 whites
1 oz beef
1/4c oatmeal
vits/mins, cal, zinc, pot, vit c
12pm
8oz top sirloin steak
1/4c oatmeal
2pm
2 scoops whey
1 tbsp flax
530pm
6oz top sirloin steak
broccolli
glutamine
6pm-730pm Trained-Back,rear delts, traps and abs
745pm
2 scoops ProM3
1 banana
1 Tbsp Flax
creatine/glutamine
915pm
2 eggs
4 whites
5oz beef
Total:
323g Protein
70g Carbs
128g Fat
2724 Calories
is that a good total or should i add/subtract from somewhere?
ok, how does this day look FC/W8?????????
9am
3 eggs
6 whites
1 oz beef
1/4c oatmeal
vits/mins, cal, zinc, pot, vit c
12pm
8oz top sirloin steak
1/4c oatmeal
2pm
2 scoops whey
1 tbsp flax
530pm
6oz top sirloin steak
broccolli
glutamine
6pm-730pm Trained-Back,rear delts, traps and abs
745pm
2 scoops ProM3
1 banana
1 Tbsp Flax
creatine/glutamine
915pm
2 eggs
4 whites
5oz beef
Total:
323g Protein
70g Carbs
128g Fat
2724 Calories
is that a good total or should i add/subtract from somewhere?
HIIT Training
BTW, what is HIIT training exactly?
BTW, what is HIIT training exactly?
w8lifter
Elite Member
HIIT...High Intensity Interval Training
Basically ya give 'er for a specified time period, then rest. Work:Rest intervals can be 1:1....one minute on, one minute rest, 30 secs on, 30 secs rest, etc...which is very intense; or 1:2 or 1:3 etc.
On a tread, you can increase the speed (run) or grade for work intervals, then lower the grade or walk for recovery.
Running stairs, sprinting hills....can be done continuously for a specified time period then rest or you can run up (work) and walk down (recover).
Can also be done w/ skipping, stepper machine, elliptical, rounds on the heavy bag, kickboxing and just about any other type of cardio!
Basically ya give 'er for a specified time period, then rest. Work:Rest intervals can be 1:1....one minute on, one minute rest, 30 secs on, 30 secs rest, etc...which is very intense; or 1:2 or 1:3 etc.
On a tread, you can increase the speed (run) or grade for work intervals, then lower the grade or walk for recovery.
Running stairs, sprinting hills....can be done continuously for a specified time period then rest or you can run up (work) and walk down (recover).
Can also be done w/ skipping, stepper machine, elliptical, rounds on the heavy bag, kickboxing and just about any other type of cardio!
Dr. Pain
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Ok, here is the scoop!
Let's assume last year you started at 15% plus or minus, and lost 36 pounds. The pictures I've seen of you are at 5% plus or minus, so you lost 10% of your BW as BF or 19.6 pounds, and you lost 16.4 POUNDS OF LBM! ( that is totally unacceptable)
To answer one your questions: Yes today's meal plan looked good, ask you coach if you can drop the banana in a week and switch it to a small apple? Eventually one of the oatmeal servings becomes a grapefruit, change or tweaking is essential to continued fat loss.
However, I am not going to interfere with someone elses coaching, I'm use to people listening to me, and ending up on stage in top condition (ask w8, she is, and has seen testimonials) One comment going forward, don't allow your BF to go over 10-12% during the off season, it's too long a trip from 15% (I personally don't let mine go over 8%, haven't for years)
FC
The only coaching i am getting is bit's and pieces here and there, just on my training. So i am listening and taking your advice 100%. So should i just keep on doing the same diet for the first 3-4 weeks like you said?
