[quote]ds1973 wrote:
Cool log. Great progress between the pics on 2/5 and 3/14. Good luck with the judging. [/quote]
Thanks! I’ll be sure to post a few more pics in the next couple weeks at different stages. I’m planning on Doing some pics in the next day or two, and then again before i start the water manipulation (5 days out), them probably 24 hrs pre-weigh-in at weigh-in and then 24 hrs post weigh in, or something like that anyway.
What time do you usually do your AM cardio sessions? I dont know if you answered that already
.greg.
^ at about 7:00 usually. Sometimes at as early as 6:00, sometimes as late as 7:30. As long as it’s 3 hours or so before the next workout I consider the timing good enough.
Fri. March 26, 2010 (11 days left!)
AM: Cardio 15 minutes, 10 minutes complexes (fasted)
Note:
Noon: Rest Sauna, Contrast showers (cold shower, pool, hot tub), a few sets of close grip BB incline on smith machine.
PM: Upper Body Pull
Had 2 finibars, so I’m basically cheating on my low carb diet that I had theorized doing, but I’m happy with my choice to up the peri-w/o carbs. I’m basically just sticking with what’s worked for me to this point (over the last 10.5 weeks), 'cause if I continued with no-carb every day, my strength and probably fat loss, hormones, etc. would plummet.
Just read through this Log. Your the Man! Way to set a goal and stick to it and see it through.
Just to let you know I have been following this log for a while and find it REALLY inspiring… as soon as my exams finish I hope to achieve something almost as dramatic!
Hey BT are you in Southern California? Does the gym you go to have a sauna, pool and tanning bed? I’m looking at trying to find a new gym membership soon… curious to see if yours is a chain or something? Thanks man
.greg.
Thanks for the comments guys. I’m glad to be an inspiration! I was out of town over the weekend, but I’ve been working out and sticking to the diet. I’m working on the tan and trying to pull everything together now. I’ve definitely noticed some slow down with the fat loss and it’s getting harder and harder to lose fat or scale weight. My body is not happy with me 
Fuck it.
@greg - Yeah, I’m in So Cal. I train at Golds but I’m afraid that not many of them have saunas, hot tubs, tanning beds, pools etc. but my location does fortunately - they even have towel service! The only down side is that they cater to working professionals rather than real weight lifters. They have DBs up to 120, which is decent, but they only have 1 real squat rack, so I have to get creative a lot of time.
How would you summarize your training/nutrition for this impressive transformation? I am trying to make sense of it all =D
Mon March 29, 2010
AM: Cardio 30 minutes Heavy Bag 10 minutes
Noon:
Chest: DB Decline - ramped to 105sX6, a couple other exercises as well.
PM: Triceps
[quote]benmoore wrote:
How would you summarize your training/nutrition for this impressive transformation? I am trying to make sense of it all =D[/quote]
Thanks benmoore.
In summary, and not to be a smart ass:
Training: Lots of heavy lifting (up to 3 sessions per day, 30-45 minutes each), cardio including steady state and hard core HIIT
Diet: lots of protein and veggies
Biotest supplements helped as well for sure!
Some questions regarding diet:
How low below maintenance were you going or was it simply low enough to achieve a certain rate of loss… or as low as possible without dying?
Was the Perri-workout nutrition added on top of a base calorific intake or included as part of it?
Was the same perri-workout protocol used for all of the sessions? (even when training multiple times a day?)
What perri-workout nutrition was used for the cardio and HIIT sessions?
Thank you!
[quote]benmoore wrote:
Some questions regarding diet:
How low below maintenance were you going or was it simply low enough to achieve a certain rate of loss… or as low as possible without dying?[/quote] The latter. Protein and nutrients, including ensuring I got adequate EFAs (Essential Fatty Acids - see FA3 and Flameout) was the primary concern. Also I carb cycled using usually 1 finibar before each heavy weights session. If you read through this log you get some estimates of my cals (I think I made some estimates, but the important part is keeping energy levels up. For the most part I did 1 Anaconda shake (40 grams protein) and a finibar for peri nitrition, and then 1 meal of meat and veggies post workout. That + 3 workouts a day were the majority of my program (plus other non-calorie supplements), although this 1 shake + 1 meal was not a hard and fast rule. In the beginning I used mixed nuts as a snack too, but those calories add up fast if you don’t weigh them out in pre-measured bags as I realized, so be careful. Now I’m snacking on veggies (and I ensure I get my EFAs from
[quote]Was the Perri-workout nutrition added on top of a base calorific intake or included as part of it?[/quote]I think I answered this
[quote]Was the same perri-workout protocol used for all of the sessions? (even when training multiple times a day?)[/quote] When doing multiple sessions, I used less Anaconda, and less MAG-10 in the latter sessions (I substituted for regular CH from a bulk protein site)
[quote]What perri-workout nutrition was used for the cardio and HIIT sessions?[/quote] Only if I did weights as well. For the most part. cardio was timed around my whole meals
[quote]Thank you! [/quote] You’re welcome!
There are several other notes throughout this thread and I tried to be as clear as possible, but I was tired when I wrote all those posts, so let me know if you didn’t understand something else, or you want clarification as to the reasons why I did certain things.
Lemme know if you have any other questions! I’m happy to help to the best of my ability.
Best training,
BT
Looks like everything is going well man! Sounds like you could use a nice deload with a lot of FOOD when this is done
Good luck man,
-Adam
ok cool. Im looking into possibly the golds gym in San Diego and they have quite a few things. They even have a huge outdoor gym as well… looks interesting from the website… But anyway keep up the good work. You’ll be bringing the cash home soon
.greg.
^hopefully! (fingers crossed)
With regards to Perri workout nutrition…
On account of living in the UK and being a physics student - Anaconda is a little out of my budget at present.
Do you feel that it would be possible to achieve some degree of success using products such as Surge Recovery (or a similar but inferior product - I have sourced a UK brand that uses maltodextrin+whey isolate) and whey isolate?
I was pondering over:
15 mins prior to workout: 1 full serving Surge Recovery
During workout: 1-2 scoops whey isolate
45-60 mins post workout: either a P+F meal or whey isolate + coconut oil.
I could possibly get hold of some unflavored casein hydrolase but that would be pushing the budget a little.
^Of course; you can have success even without supplements, but I can’t guestimate my results without them. I think that plan would work, but remember Anaconda has a ton of other stuff in it too!
Cardio felt like a SOB today. I did 25 min at noon @ 125. Did ~15 minutes on the heavy bag at medium intensity. Luckily tomorrow, I’m going to cut back to one a days for the duration of this thing. I’m doing super low calorie with <30gr carbs. Going to start water manipulation tomorrow. I’ll try to get some pics up tonight so I can see how well the water manipulation works.
PM: Upper Body Pull
Back:
Pulldowns (wide grip): ramped to 255X4 ~5 sets
Pulldowns (chin up grip): ramped to 325X3 ~5 sets
T BAr Rows Chest Supported: Ramped to 3 plates and a 10 for 3. Negatives 4 plates and a 10 for 5
DB Rows: 80X4, 95X4, 110X4
Rack Lockouts: Ramped to 4 plates and a quarter per side
Biceps:
Preacher Curls: 80X4 X6 + rest pause set 80X8+6+4
Very inspiring! Excellent log. You have inspired me to add quite a bit of new things to
my routine. Canâ??t wait to see the pre-contest pics! Keep it up!