Dude, your av is bananas. Are you consciously holding a vacuum pose or do your abs just hold like that?
[quote]WhiteFlash wrote:
Dude, your av is bananas. Are you consciously holding a vacuum pose or do your abs just hold like that?[/quote]
Haha, thanks white : ).
I don’t make a serious effort to suck in and hold a ‘hard’ vacuum, but I do suck in my abs slightly and try and ‘flex up’ to get that look.
[quote]ebomb5522 wrote:
Thanks Jake, appreciate it…FDB used to be one of my worst poses, but I was able to really pull it together.
You can get mac nut oil from Lockout supplements or from Species Nutrition online…it’s an AWESOME fat source IMO and along with coconut oil it makes up a large portion of my fat intake.
I think that high glycemic carb sources around the workout are awesome for gaining (or any phase really, except deep into contest prep for reasons other than effectiveness). I currently take in 45 grams of carbs from MGs powdered muscle and then I take in another 45-60 from sugary cereal post workout (which I picked up from Skip over at Intense Muscle). Some may disagree, but I have always benefitted from post workout sugary carbs and intra-workout carbs. [/quote]
You sure did pull it together. If I can find a decent stockist in the UK… assuming all macadamia nut oils are of similar quality… I will definitely be buying. Great fat sources are really growing on me.
It’s good to see you are taking in almost as many carbs as me even with your rather perfect diet… I think I’ll probably stick where I am for now with them and should I ever want to experiment I could drop the intra-workout carbs to instantly be down to 40g pre and 80g post. But I feel I gain and recover better for having superior macros around training time to 95% of those attending gyms.
Edit: Ordered some mac nut oil… doesn’t seem to be many suppliers over here (no supps companies do it) but found a brand that was selling 250ml for 6GBP w/ free delivery so had to at least try it. Nearly 10 dollars for not a lot though, how much are you paying Evan?
11.8.11
Back/Traps Power
Reverse Grip Pulldowns (4 second eccentric)
125 x 6
155 x 6
210 x 6
255 x 6, 6, 5
Chest Supported Wide Grip Rows (4 second negatives)
1 plate x 6
2 plates x 6
3 plates x 6
3 + 25 x 6
4 plates x 6 (normal tempo)
4 plates x 4 (4 negative)
Nautilus Single Arm Plate Loaded Row to Hip (4 second negatives)
1 plate x 6 LR
2 plates x 6 LR
3 plates x 6 LR
3 + 25 x 4 LR
Deadlifts
135 x 6
225 x 4
315 x 3
405 x 3
495 x 1
545 x 4 (NICE!)
405 x 6 (4 second negatives, DY style)
AWESOME back day.
I’m really loving the 4 second negatives on all the exercises, they’re absolutely destroying my muscles.
Doing exercises with the negative really humbles me with weight, but I definitely think that they’re going to benefit me.
Deadlifts felt amazing. 545 x 4 wasn’t total failure, and for this being the first time doing heavy deads in a month or so. I weighed 198 this morning…leaner than I was on contest day…time to up calories : ).
Wow ! Leaner then on contest day = insane. Good deadlifting and nice looking back training in general… when I find myself stagnating for awhile I’m looking forward to playing with super eccentrics and “feel” way more for back
[quote]jake_j_m wrote:
[quote]ebomb5522 wrote:
Thanks Jake, appreciate it…FDB used to be one of my worst poses, but I was able to really pull it together.
You can get mac nut oil from Lockout supplements or from Species Nutrition online…it’s an AWESOME fat source IMO and along with coconut oil it makes up a large portion of my fat intake.
I think that high glycemic carb sources around the workout are awesome for gaining (or any phase really, except deep into contest prep for reasons other than effectiveness). I currently take in 45 grams of carbs from MGs powdered muscle and then I take in another 45-60 from sugary cereal post workout (which I picked up from Skip over at Intense Muscle). Some may disagree, but I have always benefitted from post workout sugary carbs and intra-workout carbs. [/quote]
You sure did pull it together. If I can find a decent stockist in the UK… assuming all macadamia nut oils are of similar quality… I will definitely be buying. Great fat sources are really growing on me.
It’s good to see you are taking in almost as many carbs as me even with your rather perfect diet… I think I’ll probably stick where I am for now with them and should I ever want to experiment I could drop the intra-workout carbs to instantly be down to 40g pre and 80g post. But I feel I gain and recover better for having superior macros around training time to 95% of those attending gyms.
Edit: Ordered some mac nut oil… doesn’t seem to be many suppliers over here (no supps companies do it) but found a brand that was selling 250ml for 6GBP w/ free delivery so had to at least try it. Nearly 10 dollars for not a lot though, how much are you paying Evan?[/quote]
Sounds good regarding the carb intake…that’s pretty much what I try and do.
Mac nut oil is very tough to locate…you either need to find a supplement store that carries it, or order online. Check out lockout supplements…they sell it and it is priced very reasonably…I’m not sure on the shipping to the UK though, you’ll have to look into that.
[quote]jake_j_m wrote:
Wow ! Leaner then on contest day = insane. Good deadlifting and nice looking back training in general… when I find myself stagnating for awhile I’m looking forward to playing with super eccentrics and “feel” way more for back[/quote]
Ya, the P/RR/S template has me doing 3-4 second eccentrics on every exercise except one on ‘Power’ days, so I’m really killing it.
I think slow eccentrics are absolutely crucial for bodybuilding purposes, and I’m also excited to see the strength benefits I can get from them as I really only started to use them during contest prep and even gained strength then on a caloric deficit…now that I’m eating more, the potential for gains are endless : ).
I’m in man. Very inspirational.
Thanks for spending the time to reply Evan. Always appreciated as it helps my training/diet/mindset a lot
[quote]ronaldo7 wrote:
I’m in man. Very inspirational.[/quote]
Thanks bro, good to have ya following!
[quote]jake_j_m wrote:
Thanks for spending the time to reply Evan. Always appreciated as it helps my training/diet/mindset a lot[/quote]
My pleasure bud.
Where in ny do you train?
I followed Ronaldo here.
no stalker no creeper.
Great Job Evan. Can’t wait to see you get even bigger this off season. A question regarding your nutrition: Do you not have a post-workout shake? Do you just eat a few hours after??
[quote]ronaldo7 wrote:
Where in ny do you train?
[/quote]
I train at powerhouse gym in Yonkers primarily.
[quote]Hallowed wrote:
I followed Ronaldo here.
no stalker no creeper.
[/quote]
hahaha, glad to have ya following Hallowed.
[quote]Spidey22 wrote:
Great Job Evan. Can’t wait to see you get even bigger this off season. A question regarding your nutrition: Do you not have a post-workout shake? Do you just eat a few hours after?? [/quote]
I can’t wait either : ).
I actually don’t have a post-workout shake…I sip on MGs Powdered Muscle + BCAAs pre, during, and finish it right when I’m done with my workout.
I may begin to incorporate a post-workout whey isolate + added leucine shake, but right now, I just eat sugary cereal mixed with whey isolate 45-60 minutes post workout.
Since I am right now training at night, I’ll usually have that ‘meal,’ and then 60-90 minutes later have a primarily fat/protein meal, usually 4-6 eggs + egg whites or something like that unless it is a high carb day.
11.10.11
Arm Power Day
Barbell Curls (4 second eccentrics)
95 x 6
115 x 6
125 x 5, 5
115 x 6, 5
(form was strict)
Decline CGBP
worked up to 315 x 3 with ‘normal tempo’
Now with 4 second eccentrics
275 x 4
255 x 6
275 x 4
Plate Loaded Preacher (no full elbow extension, 4 second eccentric)
25 x 6
45 x 6
70 x 6
90 x 4
115 x 4
90 x 6, 6
Lying EZ Bar Behind The Head Extensions (35 lb bar)
First few, normal tempo
Worked up to 120 + bar x 5
4 second eccentrics + pause at stretch
70 + bar x 6
80 + bar x 6, 6
Single Arm Cable Curls (4 eccentric)
35 x 6 LR
50 x 6 LR
60 x 6 LR
75 x 5 LR
HS Dip (4 eccentric, deep stretch)
2 pps x 6
2 + 25 x 6
3 pps x 6, 5
Reverse EZ Bar Curls (35 lb bar, 4 eccentric)
20 + bar x 6
40 + bar x 6
50 + bar x 5
Brutal, brutal arm day. The 4 second eccentrics were absolutely brutal.
Barbell curls and decline CGBP felt strong.
My arms are definitely a priority this offseason, well, everything is, but these specifically : ).
I weighed 199.8 this morning…upping calories for sure.
Today was a high carb day. Here are the macro’s:
Fat: As low as possible, none added, ended up being 35 grams
Carbs: 529 grams
Protein: 253.9 grams
Calories: 3,515
I am placing one of my high carb days on arm day and am still deciding where to place the other one…it will most likely come on Monday when I hit chest and delts, as that is a big day where those extra carbs would be beneficial.
Legs tomorrow…get pumped.
Bodyweight was 205 at the end of the day. Lightweight lol.
Well…carbs ended up being closer to 600 prob…after my post-workout meal, I was still starving so I shoveled down some rice cakes lol.
Good looking arm day, the eccentrics sound destructive.
Evan, how do you feel about the necessity of carb cycling for someone like me who’s still just in his initial “weight/muscle gain” stage… is it something you would judge to be mostly for maintaining good leanness whilst gaining (especially in your case, for after competing)? As its alwayes seemed quite impractical unless you are very good with prep. For me the closest thing to carb cycling is throwing back more fats through 100% peanut butter on days where I don’t get enough carbs/calories…