One more.
Lighting is a bit washed out…but cool vascularity.
Awesome conditioning, and your arms look insane already! Excited to see what happens to them with the extra focus!
@ Rattlehead: Thanks man, I’m pumped to see what the extra focus will do for them over the next 6-8 weeks also.
Wanted to give you guys a bit more insight into my diet philosophy and supplementation.
I am right now reverse dieting, so that entials very slowly increasing carbs and fats as I progress. I have not gained a lb since my contest and am eating significantly more on a daily basis while doing virtually no cardio, so it’s definitely working.
As for actual food choices, I am a firm believer in nutrient-dense choices, specifically when it comes to fat intake. I am a big proponent of eating grass fed beef, cage free eggs, and coconut oil on a daily basis and my fats usually come from those sources or nut butter most days.
After listening to Ben Pakulski’s podcast with JM and reading some more info on the topic, I also have decided that, if possible, having carbless breakfast’s, where the fat is higher, are the way to go for me both energy-wise and in terms of their ability to allow you to maintain a higher degree of metabolic flexibility throughout the day.
As for peri-workout nutrition, I have found my best results coming when I take in a fast acting carbohydrate that is easy on the stomach, and cyclic dextrins have really worked well for me. I currently have a small meal 45-60 minutes prior to the workout, which right now is 2 slices of cinnamon raisin Ezekiel bread, 50 grams of whey, and 1-2 tbsp of almond butter. I have 20-30 grams of hydorlyzed casin mixed with 40 grams of carbs from cyclic dextrins right now during my workout, and my recovery and training intensity has been very high since reintroducing that as my peri-workout mix.
Other supplements include probiotics, curcumin, digestive enzymes, and omega 3s (2 times/week).
when you say omega 3s twice a week do you mean youre super dosing? if so how do you do it?
[quote]Trevshenko wrote:
when you say omega 3s twice a week do you mean youre super dosing? if so how do you do it?[/quote]
I’m not mega dosing actually. There have been a good number of studies that have shown that omega 3 supplementation only twice a week as opposed to every day yields the same health benefits. It’s really a cost vs. benefit thing for me. I spend a little extra on high quality omega 3’s and dose them in that manner.
You should prolly work on everything BUT your quads haha. Regardless beast.
I’m so in! Thanks for deciding to post again.
[quote]ebomb5522 wrote:
[quote]Trevshenko wrote:
when you say omega 3s twice a week do you mean youre super dosing? if so how do you do it?[/quote]
I’m not mega dosing actually. There have been a good number of studies that have shown that omega 3 supplementation only twice a week as opposed to every day yields the same health benefits. It’s really a cost vs. benefit thing for me. I spend a little extra on high quality omega 3’s and dose them in that manner. [/quote]
thats interesting. thanks for the info 
looking awesome by the way, going to be following this
@Op: Haha, ya, quads are a stronger point. Thanks man.
@Idr: Awesome to have ya following along!
@:Trev: Ya, it’s an economical way to dose omega 3s while still getting the benefit. Thanks brotha!
Trained with Thoughts from here today, if any of you remember him, and we both crushed it today. We really pushed each other hard on everything.
I’ll post vids a bit later, but here’s how it went down.
11.18.13
Back
Meadows Row
25 x 12 LR
50 x 8 LR
1 p + 25 x 8 LR
2 p x 8 LR
2 p + 25 x 8 LR
3 p x 8 LR
3 p + 10 x 8 LR
3 p + 10 x apeshit…see video
2 p + 25 x 8 LR
Assisted Pull-ups
2 x 10
1 x 8 + 2 isotension reps
1 x failure + partials out of the bottom + isotension
Rack Pulls (lowest pin setting, mid to low shin)
135 x 5
225 x 5
275 x 5
315 x 5
365 x 5
405 x 3
495 x 3
555 x 3
575 x 3 (NICE) video
Cable Wide Neutral Rhomboid Rows
4 x 10 (rest was partner going)
Banded Hypers
Doubled monster mini x 27
Doubled monster mini + doubled mini x 20 (ouch)
Awesome back session. Absolutely crushed it today. I was training with a partner that I’ll likely be training with more often in the future, and we really pushed each other. Bumped up weight on meadows rows a lot higher than last week, and reps too haha! Didn’t count, they’re on video, but somewhere between 25-35 on the top set.
Rack deads felt amazing today as well. Really smashed through last week’s top set of 545 x 3.
Banded Hypers were awful and left both of us struggling to stand up straight for a good minute or so. I didn’t think I was going to do 20 with both bands doubled, but I pushed through that pain barrier.
Digging the intensity.
Bring the pain.
Looking foreword to the video for sure.Thoughs,now there’s another guy that like yourself I learned alot from and enjoyed his posts/write ups as well.Try to drag him back to TN between your guys sets of heavy ass meadows rows haha.
[quote]ebomb5522 wrote:
As for actual food choices, I am a firm believer in nutrient-dense choices, specifically when it comes to fat intake. I am a big proponent of eating grass fed beef, cage free eggs, and coconut oil on a daily basis and my fats usually come from those sources or nut butter most days.
After listening to Ben Pakulski’s podcast with JM and reading some more info on the topic, I also have decided that, if possible, having carbless breakfast’s, where the fat is higher, are the way to go for me both energy-wise and in terms of their ability to allow you to maintain a higher degree of metabolic flexibility throughout the day.
[/quote]
Started doing the same thing after watching B-Pak and JM videos. Feel so much better after breakfast without carbs. I also love how it frees up carbs to be used peri-workout.
Sick physique btw. Will definitely be following along.
[quote]GrizzlyBerg wrote:
[quote]ebomb5522 wrote:
As for actual food choices, I am a firm believer in nutrient-dense choices, specifically when it comes to fat intake. I am a big proponent of eating grass fed beef, cage free eggs, and coconut oil on a daily basis and my fats usually come from those sources or nut butter most days.
After listening to Ben Pakulski’s podcast with JM and reading some more info on the topic, I also have decided that, if possible, having carbless breakfast’s, where the fat is higher, are the way to go for me both energy-wise and in terms of their ability to allow you to maintain a higher degree of metabolic flexibility throughout the day.
[/quote]
Started doing the same thing after watching B-Pak and JM videos. Feel so much better after breakfast without carbs. I also love how it frees up carbs to be used peri-workout.
Sick physique btw. Will definitely be following along.[/quote]
I went from having breakfast that consists of eggs, sausage, greek yogurt and some fruit to eggs, greek yogurt, oats, and fruit and back again to the original and noticed I had a lot more energy with the no oats option. Just more anecdoctal support for this, albeit not zero carbs due to some fruit.
Was that thoughts1053 or something similar? Did he have a thread on here for the inbf Hercules and was being trained by Stu or am I totally off base? If yes then what happened to him, he just stopped posting.
@ mutant: Haha, bringing the pain for sure. Gotta get to that redline area every session.
@ JPP: Haha, I’ll see if I can get him back on here.
@ Grizzly: Thanks brotha, appreciate it!
@ ZJ: Yep, I’ve been noticing the same thing. It’s great!
@ Lemony: Yep, he did have a log doing the Hercules. I’ll see if he can maybe come back. Not sure though.
Here are some of the vids from today.
Killin it, like always. Any photos from the contest or right around then?
Lookin like a real Meat Titan. Keep it up.
[quote]gregron wrote:
Killin it, like always. Any photos from the contest or right around then?
Lookin like a real Meat Titan. Keep it up.[/quote]
Thanks Greg!
Here’s actually a video from part of prejudging…doesn’t show all of it unfortunately, but it gives you an idea.
Those Meadows rows look like a great rear delt exercise, but it doesn’t look like it’s doing much for your lats. I’ll have to give them a try, maybe they feel different than they look.