Sorry I’m late, but I’m in on this!
Very fluid! Nice!
2 MONTHS UNTIL THE SHOW!!!
@ Stu, Ashy, BBB, JW
Thanks guys! I appreciate the comments and you guys taking the time to watch the videos, since I’ve been bombarding the thread with videos the last few weeks.
@ Ryan
I meant to ask earlier, no carbs periworkout for you?
Diet Update:
Bodyweight average last week: 182.1
Bodyweight average this week: 180.6
Right on track.
Tomorrow, I start resveratrol and will be using it through April 21, 2012, my show date.
Dosage Used: 2 capsules daily in the morning
Benefits: 1) Estrogen-lowering (via being an estrogen antagonist and an aromatase inhibitor) 2) age-diminishing 3) healthy circulation 4) promotes fat loss 5) has anti-inflammatory properties (and more)
According to Charles Poliquin, the quads/hams are estrogen sites in terms of fat.
“Estrogens, produced from androgens through enzymatic actions, are the primary female sex hormones. The three major naturally occurring estrogens in women are estradiol, estriol, and estrone. The values for the quadriceps and hamstrings sites are indicative of your ability to manage estrogen levels. As they are related to overall estrogen level, as well as ratio, females get more latitude in this area then males. For men, the quadriceps and hamstrings should approach the same value as the triceps, which indicates lower estrogen values.”
My legs are the toughest area for me to get lean, I am hoping to get some assistance in this area from the resveratrol.
I took it during my 2010 cut and I felt it was beneficial. I hope it helps me again.
No carbs pre or during the workout. Pre workout insulin should be spiked by hydro whey and leucine. The large insulin pulse and carbs are saved for my 3hrs post workout.
Great job in here and BBB dropping knowledge bombs.
@ BBB
Thanks for the tip, for some reason, I’ve looked up “foods that boost testosterone” in the past but never searched for foods that inhibit aromatase.
To be clear, I don’t think I have an issue with it, just looking to maximize my cut as much as possible.
Found this list at LiveStrong:
Aromatase Boosters
Foods such as tofu, soybeans, soy protein isolate, sunflower oil, soybean oil, safflower oil, corn oil and alcohol boost aromatase and should be avoided if you are taking aromatase inhibitors advices FoodForBreastCancer.com. Avoid these foods if you are a bodybuilder taking anabolic steroids or if you suffer from gynecomastia. Aromatase converts excess testosterone from steroid use into estrogens.
Aromatase Inhibitors
Foods that inhibit aromatase include blueberries, celery, sour cherries, cranberries, red grapes, purple grape juice, horseradish, kale, tomatoes, white button mushrooms and cruciferous vegetables such as broccoli, cabbage, cauliflower and Brussels sprouts.
- I felt pretty good, because I don’t consume any of the aromatase boosters. Further, I do a decent job at consuming inhibitors but there is always room for improvement.
What do you think of this site and corresponding list?
http://healingpastures.com/2009/10/18/natural-aromatase-inhibitors/
Seemed a very comprehensive list.
Regarding Vitamin C, I get at least 2 grams per day if not more. Not as much as you recommend, but it’s a staple of my diet/supplements.
@ Ryan
Cool, seems to be working for you!
I love having BBB in this thread, all sorts of knowledge.
About 1 month ago, I was hitting 205 x 5 on the flat bench HFS style. Since then, I incorporated chains into most of my bench sessions. Boy, what a difference it has made. Further, I have continually tried to internalize what CT says about being explosive and being intellectually involved in every rep.
Well, today I did 205 x 5 again, except this time all reps were paused on the chest and my explosiveness was much better. In fact, set 4 and 5 felt easier than the first three sets. I know it has been remarked upon before that when that happens you know that you picked the right weight. A weight that allows you to get in the zone. I should have kept going, but I cut it off after 5 sets and went on to my ring work. All in all, a totally different feel with the same weight but 1 month of really focusing on being explosive.
It may not sound impressive, but it feels good to me.
Not sure if you saw but the post paragon made about his training is alot the same about getting a weight getting in the zone and just working with that until yoiu lose speed
@ Ryan
Yes, definitely following that thread.
I don’t think I can ever grind a rep again! It just feels so good to work with weights you can be explosive with. It definitely helps autoregulate your workouts as well.
TROUBLE FALLING ASLEEP - NEURAL ACTIVATION??
Had trouble falling asleep the last two nights. Wondering if I was amped up more than normal.
On Tuesday evening, I did tire drags for legs/upper body (but these haven’t interfered with sleep before so I don’t think that’s it), but I also did serratus crunches superset with Maltese Hold on the rings.
On Wednesday Evening, I did 5 rounds of the following miniworkout:
a) 2 Vertical Jumps
b) Squat 220x3
c) Maltese Hold
d) Serratus Crunch
I think the “explosive” nature of the rings and of course the jumps and light squats amped up my nervous system like a neural charge workout.
LEANING ON POSES
I am aware to lean back on rear poses to help catch detail on the back more and to give the judges a better vantage point.
Does the reverse hold true for front poses? Should I attempt to lean forward slightly to give them a better angle?
Have you felt yourself get progressively stronger while lifting explosively? Even while dieting down.
@ Colin
Yes, it is pretty exciting. It helps mentally to see my gym poundages go up while remaining or gaining explosiveness and see the scale go down at the same time. Helps me know that I am retaining lean mass while stripping the fat.
Before I started my first cut in 2010, I was prepared to get weak and be miserable because that’s what I thought was supposed to happen when you get ripped.
However, I learned an important lesson that cut - it doesn’t have to be that way. As long as you train smart, you can stay strong. And regarding being miserable, maybe it’s because I am more ectomorphic, but I just don’t get it. I am not saying that I am never hungry. You have to be a little hungry to lose fat, but never miserable. Never shooting hunger pains, no brain fog.
I am not exactly depriving myself, averaging 3687 calories and 397 grams of carbs over the last 2 weeks. 60 grams of dextrose/maltodextrin during workouts.
Weighed in at 179 this morning and I can confidently say my condition is nearly identical to the pictures a few posts back when I was 170.
Tim, for what its worth, I never get “miserable” when I diet down either. I think the use of copious fibrous greens and fluids can really kill just about any hunger pains you have. Even towards the end when carbs are lower and cardio is high, I never get that super tired, brain-fog, “life sucks” feeling people seem to talk about. Granted I’m not a top shelf lifter with shredded glutes, but still pretty lean.
Incorporating CT’s methods have made the process even better because many of them leave you charged up, instead of run down even more than when you started. Neural Charge workouts are pretty amazing in that regard. Burn Calories, train explosiveness, AND feel better… Winning.
[quote]timmcbride00 wrote:
@ Colin
Yes, it is pretty exciting. It helps mentally to see my gym poundages go up while remaining or gaining explosiveness and see the scale go down at the same time. Helps me know that I am retaining lean mass while stripping the fat.
Before I started my first cut in 2010, I was prepared to get weak and be miserable because that’s what I thought was supposed to happen when you get ripped.
However, I learned an important lesson that cut - it doesn’t have to be that way. As long as you train smart, you can stay strong. And regarding being miserable, maybe it’s because I am more ectomorphic, but I just don’t get it. I am not saying that I am never hungry. You have to be a little hungry to lose fat, but never miserable. Never shooting hunger pains, no brain fog.
I am not exactly depriving myself, averaging 3687 calories and 397 grams of carbs over the last 2 weeks. 60 grams of dextrose/maltodextrin during workouts.
Weighed in at 179 this morning and I can confidently say my condition is nearly identical to the pictures a few posts back when I was 170.
[/quote]
Tim,
Thats awesome. Your g-flux is off the charts right now. I’m averaging 2000 cal per day at 174 and just barely losing 1 lb per week. Starting next week I am jacking up the activity, I refuse to cut cals any further unless ABSOLUTELY necessary.
I will start incorporating some more explosiveness and see how it goes. In the meantime, best of luck.
[quote]timmcbride00 wrote:
As long as you train smart, you can stay strong. And regarding being miserable, maybe it’s because I am more ectomorphic, but I just don’t get it. I am not saying that I am never hungry. You have to be a little hungry to lose fat, but never miserable. Never shooting hunger pains, no brain fog.
[/quote]
Planning your meals intelligently
- Using carbs to avoid muscle loss
- Veggies to ‘pad’ your food intake
- Sugar free jello, soda, and gum to satiate any sweets cravings
- Mental Discipline
= Win
S
Damn you…I guess I’m ‘literally’ following your log these days. Just started resveratrol today. I’m on an Indigo break, so some of the things that were supposedly contraindicated are getting added back in.
Vitamin C, huh? Any brand/dosage recommendation (I may have missed it if you mentioned it already)?
[quote]Lonnie123 wrote:
Tim, for what its worth, I never get “miserable” when I diet down either. I think the use of copious fibrous greens and fluids can really kill just about any hunger pains you have. Even towards the end when carbs are lower and cardio is high, I never get that super tired, brain-fog, “life sucks” feeling people seem to talk about. Granted I’m not a top shelf lifter with shredded glutes, but still pretty lean.
Incorporating CT’s methods have made the process even better because many of them leave you charged up, instead of run down even more than when you started. Neural Charge workouts are pretty amazing in that regard. Burn Calories, train explosiveness, AND feel better… Winning.[/quote]
Thanks for checking in Lonnie!
Glad to hear I am not the only one. I almost started to feel bad for other dieters, lol!
CT’s methods have been crucial. I used them during my previous diet with success and they are the reason I am at such a high G-flux this current diet.
[quote]ColinD624 wrote:
Tim,
Thats awesome. Your g-flux is off the charts right now. I’m averaging 2000 cal per day at 174 and just barely losing 1 lb per week. Starting next week I am jacking up the activity, I refuse to cut cals any further unless ABSOLUTELY necessary.
I will start incorporating some more explosiveness and see how it goes. In the meantime, best of luck.[/quote]
Yes it is!
Are you trying ring work at all?
Definitely focus on being explosive, it will lean your metabolism revving. I agree with your thoughts, I wouldn’t want to cut much more below 2000, that is already quite low for an active adult male.
I really think you will like the results you get if you:
- Be Explosive
- Try rings
- Not sure what you consume now, but don’t be scared to fuel up your workouts.
[quote]The Mighty Stu wrote:
Planning your meals intelligently
- Using carbs to avoid muscle loss
- Veggies to ‘pad’ your food intake
- Sugar free jello, soda, and gum to satiate any sweets cravings
- Mental Discipline
= Win
S[/quote]
Agreed. In fact, while I eat veggies, I haven’t had to really use them yet to pad my food intake or stave off hunger.
One more tool in the tool box for later if necessary.
As always, thanks for following along.
Any thoughts on leaning forward slightly on front lat spread and front double bicep?
[quote]Serge A. Storms wrote:
Damn you…I guess I’m ‘literally’ following your log these days. Just started resveratrol today. I’m on an Indigo break, so some of the things that were supposedly contraindicated are getting added back in.
Vitamin C, huh? Any brand/dosage recommendation (I may have missed it if you mentioned it already)?[/quote]
Ha, ha. No worries. Resveratrol is a good supplement.
However, if I start taking Super PUMPZ 5000 or some crap like that, and THEN you start taking it as well…then I might think you are a stalker.
Regarding Vitamin C, I take 2 grams daily. I buy all of my vitamins at Puritan’s Pride. I wait for a Buy 1 get 2 free sale and load up with a year’s worth of vitamins for a decent price.
Here’s why I take it (compiled from notes I take when I read interesting tidbits):
- Increasing the performance of the immune system.
- Vitamin C protects the cells of the body and may prevent damage caused to them by aging and arthritis (aids the body in creating collagen, which in turn helps your joints recover).
- Some studies printed in the Journal of Strength and Conditioning Research have shown that taking Vitamin C in doses of 1000 mg per day reduced the secretion of cortisol, allowing one’s muscles to grow and lift better.
- A vitamin C deficiency reduces the body’s synthesis of L-carnitine, an amino acid that the mitochondria need to burn fatty acids.
Thanks to BBB, I can add #5) Deload the enzyme pathway in the liver responsible for estrogen clearance.
Making some tweaks to the night show routine and continuing to practice my mandatory poses at least 20 minutes daily.
Training is going great. Refeeding today after two consecutive days at 179.
Just wanted to comment, I am glad the cold front is done. My basement gym was a frigid 41 degrees F a few weeks ago. But now it feels like spring outside and my gym is more temperate.
[quote]timmcbride00 wrote:
Any thoughts on leaning forward slightly on front lat spread and front double bicep?[/quote]
I wouldn’t ‘lean forward’, but I would be conscious to pull my midsection back, while keeping my arms and shoulders slightly forward. I’ve found that the slight forward positioning of the arms, especially in the front bicep pose, not only gives a better lat flare, but also ensures that your pecs don’t disappear if they are a weakness.
S