The alpha male

[azza1971]

KOS what do you put your BF at? have you had it done?

 

[KILLEROFSAINTS]

i dont really see the point...i would guess its gotta be 22 to 25 %...no way its better than 20%


internet calculator said 23%...cant be depended on though...i cant beleive its something crazy like 30%...not like i dont carry some muscle

curt had his measured at 21%

 

[JerseyDevil]

YouTube Video

today the contest starts!!

Are these your dogs? If so, that is friggin' awesome!

not doing a "diet"

just eating pretty clean....shooting for 1500 cals...dont have a minimum protein count
no bread
no sugar

Dude, Foreman is right, 1500 cal is way too low for a guy of your size. Try to take in 1.0g-1.5g of protein per pound of estimated LEAN body weight. 2500 cal per day is more like it, with a cheat day. If your calories are too low, you will lose lean mass right along with the fat.

Anyway, good luck

 

[KILLEROFSAINTS]

i understand what you guys are saying...but losing size is never a problem...lee haney suggest 6 cals per lbm...shit at my fattest and shittiest eating i cant eat more than 3000 cals...im doing this cardio for the first time...fingers crossed


those are my dogs

 

[JerseyDevil]

I never read that from him, but Lee Haney is my all time favorite BB'er.... even with all the Mr O titles, he never got the real credit he deserved.

Is the 6kcal/lbm for an endomorph and assisted bodybuilder?

I am a dog lover, the vid shows you know exactly how to bring a new pup into the household. You are a cool guy KOS.

Take care

 

[KILLEROFSAINTS]

I never read that from him, but Lee Haney is my all time favorite BB'er.... even with all the Mr O titles, he never got the real credit he deserved.

Is the 6kcal/lbm for an endomorph and assisted bodybuilder?

I am a dog lover, the vid shows you know exactly how to bring a new pup into the household. You are a cool guy KOS.

Take care

i dont have all the details because its all in his new certification program...ive only picked up bits and pieces in his md column

thanx for the compliment...means alot...Davey Boy the bulldog is very cool...I still miss my dane though

 

[JerseyDevil]

I know.... losing a dog can be very hard. I have a 7 year old golden retriever who means the world to me. She beat cancer 2 years ago, and is totally healthy today. She is my inspiration to get to 100% in the gym.

 

[KILLEROFSAINTS]

lol...unfortunately my great dane Trish did not live out her life with us...she tried to take the wifes spot as woman in charge too many times...they just didnt get along

wife has to stay happy or no one is happy

the bulldog is her present to me that says "sorry i made you get rid of your dog,here is one ill put up with"

 

[JerseyDevil]

I see. In the past I had to deal with that same issue...... in fact my golden and girlfriend are going thru much the same right now, lol.

Well you have the bulldog, and the pup..... make the best of it! haha

 

[KILLEROFSAINTS]

puppy is hers...he won me over not being scared of davey boy though

 

[JerseyDevil]

Exactly. Good pup there, and davey for working it out, LOL

 

[KILLEROFSAINTS]

chest and back superset day


bench 225 / pulldown 200
12 reps apiece...sometimes 15

did it 6 times


crossover 80 pounds / db row 90 pounds

12 to 15

4 times


cable incline flye 80 pounds / machine rows one arm 120

4 times


incline cable pullover 120 / push ups


4 times


treadmill 1/2 hour so far today

 

[KILLEROFSAINTS]

2300 cals yesterday...2100 today

 

[KILLEROFSAINTS]

holy crap im wiped out


light squats


ham curls


circuits

db squats
shrugs
laterals
upright rows
single overhead ext
db curls
bent db rows
pushups
crunches
reverse crunches
squats

4 times


15 min hiit on treadmill....man i was blown up

 

[GFR]

holy crap im wiped out

Give yourself a treat.

 

[KILLEROFSAINTS]

around 1900 cals yesterday

 

[noheawaian]

i dont really see the point...i would guess its gotta be 22 to 25 %...no way its better than 20%


internet calculator said 23%...cant be depended on though...i cant beleive its something crazy like 30%...not like i dont carry some muscle

curt had his measured at 21%

bahahahahaha

42% at least

 

[KILLEROFSAINTS]

so i need to get down to 150 pounds....awesome

 

[ManInBlack]

Hey man just started reading through your log, looks good man keep it up. I wish I could keep such a detailed log, maybe one day.

 

[noheawaian]

so i need to get down to 150 pounds....awesome

bahahaha,, if you were lean and stage ready you weigh 170 max,,,,

 

[azza1971]

bahahahahaha

42% at least

Piss off, where is your log?

 

[pokrzywaixv]

wow

 

[KILLEROFSAINTS]

bahahaha,, if you were lean and stage ready you weigh 170 max,,,,

if im 35%(which im not) id still be like 180 at zero fat....you suck at math


bye now

 

[Canucklehead]

Unless my math is totally off, at 10% BF I would be about 205lbs, assuming I am 35% right now. Not tiny, anyway.

 

[KILLEROFSAINTS]

kos at 13 to 15


well over 200 pounds

 

[bigbenj]

thats not nohe, its villan. you can tell by his excessive use of commas in place of periods.

 

[KILLEROFSAINTS]

thats not nohe, its villan. You can tell by his excessive use of commas in place of periods.

i knew from bwhahahaha


pussy cant even use his name

 

[KILLEROFSAINTS]

shoulders day


standing db military press


100 x 12 x 3 sets......curled them up to shoulders then pressed....just different




giant set


db laterals--db upright rows--db front raises--db military press--bent over db rear laterals

8 to 12 reps for each exercise....i went thru it 5 or 6 times

had a couple of false starts where i couldnt make it all the way thru



db laterals on there own

25 x 15 x 7 sets

nautilus machine press

drop set ...just one


ronnie rear cable laterals

5 sets

db shrugs

5 sets


1/2 hour treadmill so far



i know im not gaining muscle with all this work...but im getting harder...new veins are coming thru

 

[azza1971]

If Noh is Villan by default gimmick, the he got me, i sort of like the guy, either way until further notice, post up pics of yourself in a log Noh or f-off

 

[KILLEROFSAINTS]

bwhahahahahaaa more like 22 to 25

go break some fingers fatty

i have been balding since my early 20s


you may notice i have a head full of hair in the pics

also notice that in one pic i have a sting tshirt on...wcw went out of buisness in 2000


there you go...if i only got the shirt in 2000...which i didnt ...i got it sooner....12 years ago...i was 15...boom...proof