First Contest

Training Bodybuilding
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[quote]jake_j_m wrote:
That diet sounds much more delicious then most peoples off seasons! My diet included!

Just goes to show if your clever and know what your doing you can manipulate things to your advantage without the only option being tilipia + broccoli + brown rice. I’m going have to try some of the things your eating. I am thinking you possibly use MDD principles when it comes to the eggs and meat?? Seems to be working![/quote]

Yep, I am a big advocate of MDD principles eating wise… grass fed beef, organic eggs, and coconut oil are all staples in my diet.

Diet’s are funny because so many people just eat the boring stuff and then complain about how tough dieting is…if you are creative and put a little extra work in with the macros and food choices, you can eat like a king even in a caloric deficit : ).

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Be honest man, please:

That peanut butter your talking about tastes like shit doesn’t it?

I find it [i]un[/i]possible to believe as I can invision eating it as a meal in itself if it is even remotely good.

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[quote]countingbeans wrote:
Be honest man, please:

That peanut butter your talking about tastes like shit doesn’t it?

I find it [i]un[/i]possible to believe as I can invision eating it as a meal in itself if it is even remotely good.[/quote]

Power butter is unreal good…I prefer it to regular peanut butter actually lol…I sometimes will just eat it by the tbsp if I need to get macros in for the day.

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[quote]ebomb5522 wrote:
Hey guys, I’ll throw up a few pics, but I’ll do a full update next week.

My bodyweight right now is 204.5 in the mornings and Layne is pushing hard with diet and cardio, as we are 10 weeks out now. I am happy with my leanness level and muscle retention. I am at least lifting as much as I was when I weighed 25 lb more and am even matching/beating PRs in some exercises, such as 225 x 3 on the seated military press and 315 x 4 on decline close grip bench press. Tried doing the seated military’s like CT has them with the bench at a slight incline and doing the full ROM (chin-full lockout) and really like them a lot, def a keeper.

Overall, I’m feeling good and the dieting/prep hasn’t been too hard yet.

For those interested, here is a typical day of eating for me right now.

Meal 1: “Protein Pancake:” 1 Omega 3 Egg, 100 grams egg beaters, 1 scoop True Protein Chocolate Peanut Butter Cup, 1-2 tbsp splenda, dash cinnamon, water; Put all in blender, then cook on skillet. I topped this with some Power Butter (if you don’t have this, I highly recommend getting some)

Meal 2: 210 grams diced breakfast style homefries cooked in 1/2 tbsp virgin coconut oil, 3 omega 3 fried eggs, 10 spelt/flax thin cakes, 2 tbsp reduced sugar ketchup, Protein Pudding (TP + Power Butter + Greek Yogurt, all in relatively small quantities)

Workout Nutrition:No carbs, special intra-workout drink, EAAs + D-Aspartic Acid Post

Meal 3: Berardi’s Pumpkin Pie Oatmeal: 60 grams quick oats dry, cinnamon, water, 1.5 scoops TP, 60 grams organic pumpkin (no sugar added or anything), 25 grams power butter (unreal good)

Meal 4: 130 grams diced potatoes + mushrooms cooked in gluten free Szechuan sauce, 8 ounces grass fed london broil

Meal 5: Protein Brownie: 1 egg, 1.5 scoops TP, 25 grams peanut butter or power butter, splenda, little bit of water…microwave and viola (top with some fat free cool whip for deliciousness).

Who said dieting had to be hard? : ).

Update pic attached:

[/quote]

FML i eat like a peasant. =(

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[quote]ebomb5522 wrote:

[quote]jake_j_m wrote:
That diet sounds much more delicious then most peoples off seasons! My diet included!

Just goes to show if your clever and know what your doing you can manipulate things to your advantage without the only option being tilipia + broccoli + brown rice. I’m going have to try some of the things your eating. I am thinking you possibly use MDD principles when it comes to the eggs and meat?? Seems to be working![/quote]

Yep, I am a big advocate of MDD principles eating wise… grass fed beef, organic eggs, and coconut oil are all staples in my diet.

Diet’s are funny because so many people just eat the boring stuff and then complain about how tough dieting is…if you are creative and put a little extra work in with the macros and food choices, you can eat like a king even in a caloric deficit : ). [/quote]

Awesome, I intend to at least eat like a clean king when gaining that’s for sure! Next month I’m starting on the grass fed beef (mince), organic eggs, coconut oil… already on the organic butter and trying to find breads similar to ezekiel, currently using rye bread which seems great. Switched my carbs to rice and oats only besides the bread :slight_smile:

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I will be following along.

The recent pictures you posted look great.

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@ Matthaeus: Just get creative, I’m sure you can spice things up!

@ Jake: Looks good my friend, you’ll definitely see and feel a difference once you start implementing more MDD food choices.

@ Tim: Good to see another future competitor following, appreciate your comments!

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This is a sample of a high carb day:

Meal 1 “Pumpkin Peanut Butter Oatmeal:” 170 ml calorie countdown milk, 1 scoopprotein, 60 grams pumpkin, 25 grams power butter, 1/2 tsp unsweetened dark chocolate powder; Macros
HIIT Cardio:

Meal 2 “Peanut Butter Cup Shake:” 400 ml calorie countdown milk, 1.5 scoops protein, 20 grams natural chunky peanut butter, ice, 3.5 whole grain rice thins

Meal 3: 450 grams red baked potatoes + 6 grams virgin coconut oil melted on, 5.5 ounces grass fed London Broil + 120 grams mushrooms cooked in 1 tbsp gluten free Teriyaki sauce

Workout Nutrition

Meal 4: 80 grams quick oats, 240 grams calorie countdown milk, 1.5 scoops protein, 2 tsp unsweetened cocoa powder, 25 grams power butter, 1 slice cinnamon raisin Ezekiel bread

Meal 5: 300 grams baked yellow potato chips, 120 grams mushrooms + 4 ounces grass fed London broil cooked in 3 tsp gluten free Szechuan sauce, pudding: 20 grams power butter + 75 grams fage fat free greek yogurt + cinnamon

Macros: 66.6 grams of fat, 335.4 grams of carbs, 275.4 grams of protein, 3,020 calories.

On high days, I really like to take advantage and load up on good carbs like oatmeal, potatoes, and Ezekiel bread. Occasionally, I’ll have some sugary cereal or fat free frozen yogurt post workout, but not often.

Bodyweight this morning was 203.8…making solid progress.

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[quote]ebomb5522 wrote:
This is a sample of a high carb day:

Meal 1 “Pumpkin Peanut Butter Oatmeal:” 170 ml calorie countdown milk, 1 scoop TP protein, 60 grams pumpkin, 25 grams power butter, 1/2 tsp unsweetened dark chocolate powder; Macros
HIIT Cardio:

Meal 2 “Peanut Butter Cup Shake:” 400 ml calorie countdown milk, 1.5 scoops TP, 20 grams natural chunky peanut butter, ice, 3.5 whole grain rice thins

Meal 3: 450 grams red baked potatoes + 6 grams virgin coconut oil melted on, 5.5 ounces grass fed London Broil + 120 grams mushrooms cooked in 1 tbsp gluten free Teriyaki sauce

Workout Nutrition

Meal 4: 80 grams quick oats, 240 grams calorie countdown milk, 1.5 scoops TP, 2 tsp unsweetened cocoa powder, 25 grams power butter, 1 slice cinnamon raisin Ezekiel bread

Meal 5: 300 grams baked yellow potato chips, 120 grams mushrooms + 4 ounces grass fed London broil cooked in 3 tsp gluten free Szechuan sauce, pudding: 20 grams power butter + 75 grams fage fat free greek yogurt + cinnamon

Macros: 66.6 grams of fat, 335.4 grams of carbs, 275.4 grams of protein, 3,020 calories.

On high days, I really like to take advantage and load up on good carbs like oatmeal, potatoes, and Ezekiel bread. Occasionally, I’ll have some sugary cereal or fat free frozen yogurt post workout, but not often.

Bodyweight this morning was 203.8…making solid progress. [/quote]

Your high carb days are almost the exact same as mine as far as fat/carbsbut with about 100g more protein…and I’m only about 12% :frowning: lol do you notice you’re at least as hungry on high carb days as other days? I’m pretty much starving during them unless I do something like a Skipload

also it seems like your progress has been pretty consistent, I’m guessing you’re not naturally overweight/very predisposed to fat gain?

Looks like you have no issues with a large amount of protein from protein powder…I stopped taking any about a year ago in general but still do from time to time because it’s so convenient.

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[quote]David1991 wrote:

[quote]ebomb5522 wrote:
This is a sample of a high carb day:

Meal 1 “Pumpkin Peanut Butter Oatmeal:” 170 ml calorie countdown milk, 1 scoop protein, 60 grams pumpkin, 25 grams power butter, 1/2 tsp unsweetened dark chocolate powder; Macros
HIIT Cardio:

Meal 2 “Peanut Butter Cup Shake:” 400 ml calorie countdown milk, 1.5 scoops protein, 20 grams natural chunky peanut butter, ice, 3.5 whole grain rice thins

Meal 3: 450 grams red baked potatoes + 6 grams virgin coconut oil melted on, 5.5 ounces grass fed London Broil + 120 grams mushrooms cooked in 1 tbsp gluten free Teriyaki sauce

Workout Nutrition

Meal 4: 80 grams quick oats, 240 grams calorie countdown milk, 1.5 scoops protein, 2 tsp unsweetened cocoa powder, 25 grams power butter, 1 slice cinnamon raisin Ezekiel bread

Meal 5: 300 grams baked yellow potato chips, 120 grams mushrooms + 4 ounces grass fed London broil cooked in 3 tsp gluten free Szechuan sauce, pudding: 20 grams power butter + 75 grams fage fat free greek yogurt + cinnamon

Macros: 66.6 grams of fat, 335.4 grams of carbs, 275.4 grams of protein, 3,020 calories.

On high days, I really like to take advantage and load up on good carbs like oatmeal, potatoes, and Ezekiel bread. Occasionally, I’ll have some sugary cereal or fat free frozen yogurt post workout, but not often.

Bodyweight this morning was 203.8…making solid progress. [/quote]

Your high carb days are almost the exact same as mine as far as fat/carbsbut with about 100g more protein…and I’m only about 12% :frowning: lol do you notice you’re at least as hungry on high carb days as other days? I’m pretty much starving during them unless I do something like a Skipload

also it seems like your progress has been pretty consistent, I’m guessing you’re not naturally overweight/very predisposed to fat gain?

Looks like you have no issues with a large amount of protein from protein powder…I stopped taking any about a year ago in general but still do from time to time because it’s so convenient. [/quote]

Hmm, I usually feel pretty good on all my days, hunger hasn’t been awful yet. I have done skiploading before, but my carbs were coming in closer to 1000-1500 on those days, this is not that at all lol…these are just higher days that I place on my tougher days (days where I double up on HIIT and training) and on arm day which is Friday as it is my weak part.

I usually try and limit my protein powder intake to 2 meals/day, but today was a bit busier than normal. That being said, when dieting, it can be easier and more cost-effective to replace meat or fish with protein powder and just add in virgin coconut oil or nut butter for the fat.

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Allright guys, here are some update pics. My bodyweight this morning was 206.0 which is a bit higher than I would like at this point. We are right now exactly 9 weeks out and are ramping up the cardio a bit for the first time. Right now, I am doing 2 steady state sessions for 20 minutes a week and 3 HIIT sessions, so we will see how these increases work in the coming weeks.

Here are the pics:

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Front lat spread

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FDB

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Side Chest

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Back 1

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MM 1

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Back 2

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MM 2

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Although the lighting in some of these pics is kinda washed out, I’m happy with where I’m at right now leanness wise. For 9 weeks, we are definitely on the right track and at a good point to ramp everything up and take it to the next level. I expect to see some significant changes in leanness in the next 2-4 weeks.

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Good work, man!