[quote]jskrabac wrote:
[quote]JoabSonOfZeruiah wrote:
Its amazing what getting lean does to ones face, how much can you divulge on the diet shelby put you on?[/quote]
It’s all individualized anyway. Macros and cardio were adjusted week to week. I’d be happy to share my macros for the last several weeks though. [/quote]
Sweet.
Aiyt, so I was following a push/pull/legs split, but training 4 days a week M,Tu,W, F. So I’ll break down P/C/F for each day. Note, last meal of the day is 5 eggs on top of those macros.
M: 225/150/50 + (45 min cheat window to replace eggs…If i had to guess these run 300-400g C)
Tu: 225/45/50
W: 225/45/50
Th: 225/150/50
F: 225/45/50
Sa: 225/0/50
Su: 225/0/50
Cardio: fasted morning walks 45 min everyday
[quote]jskrabac wrote:
Aiyt, so I was following a push/pull/legs split, but training 4 days a week M,Tu,W, F. So I’ll break down P/C/F for each day. Note, last meal of the day is 5 eggs on top of those macros.
M: 225/150/50 + (45 min cheat window to replace eggs…If i had to guess these run 300-400g C)
Tu: 225/45/50
W: 225/45/50
Th: 225/150/50
F: 225/45/50
Sa: 225/0/50
Su: 225/0/50
Cardio: fasted morning walks 45 min everyday[/quote]
u lucky fucker…
[quote]Mr. Walkway wrote:
[quote]jskrabac wrote:
Aiyt, so I was following a push/pull/legs split, but training 4 days a week M,Tu,W, F. So I’ll break down P/C/F for each day. Note, last meal of the day is 5 eggs on top of those macros.
M: 225/150/50 + (45 min cheat window to replace eggs…If i had to guess these run 300-400g C)
Tu: 225/45/50
W: 225/45/50
Th: 225/150/50
F: 225/45/50
Sa: 225/0/50
Su: 225/0/50
Cardio: fasted morning walks 45 min everyday[/quote]
u lucky fucker…[/quote]
which part?
[quote]jskrabac wrote:
[quote]Mr. Walkway wrote:
[quote]jskrabac wrote:
Aiyt, so I was following a push/pull/legs split, but training 4 days a week M,Tu,W, F. So I’ll break down P/C/F for each day. Note, last meal of the day is 5 eggs on top of those macros.
M: 225/150/50 + (45 min cheat window to replace eggs…If i had to guess these run 300-400g C)
Tu: 225/45/50
W: 225/45/50
Th: 225/150/50
F: 225/45/50
Sa: 225/0/50
Su: 225/0/50
Cardio: fasted morning walks 45 min everyday[/quote]
u lucky fucker…[/quote]
which part?
[/quote]
everything lol…
im with shelby too, 5.5 weeks out.
my macro breakdown is
~320/0/~8
2 hours of cardio every day, push/pull split 4x a week
no cheat meals.
then again, i started out with more fat, and am doing the 16 week precontest (definitely should have given myself more time lol).
shit is working though, very miserable however.
[quote]Mr. Walkway wrote:
[quote]jskrabac wrote:
[quote]Mr. Walkway wrote:
[quote]jskrabac wrote:
Aiyt, so I was following a push/pull/legs split, but training 4 days a week M,Tu,W, F. So I’ll break down P/C/F for each day. Note, last meal of the day is 5 eggs on top of those macros.
M: 225/150/50 + (45 min cheat window to replace eggs…If i had to guess these run 300-400g C)
Tu: 225/45/50
W: 225/45/50
Th: 225/150/50
F: 225/45/50
Sa: 225/0/50
Su: 225/0/50
Cardio: fasted morning walks 45 min everyday[/quote]
u lucky fucker…[/quote]
which part?
[/quote]
everything lol…
im with shelby too, 5.5 weeks out.
my macro breakdown is
~320/0/~8
2 hours of cardio every day, push/pull split 4x a week
no cheat meals.
then again, i started out with more fat, and am doing the 16 week precontest (definitely should have given myself more time lol).
shit is working though, very miserable however.[/quote]
Man, there’s these bro-tards at my gym who like to bitch to me about how weak they are because they’re so “depleted.” I inquire and I get “yea, bro…I’m down to 200g carbs/day!!” I just tell them to fuck off.
If it’s any consolation i went down to 225/45/50 when I was fatter with no cheats…you know what, nevermind, I’m not even gonna try to compare my plight to yours…lol.
[quote]jskrabac wrote:
[quote]Mr. Walkway wrote:
[quote]jskrabac wrote:
[quote]Mr. Walkway wrote:
[quote]jskrabac wrote:
Aiyt, so I was following a push/pull/legs split, but training 4 days a week M,Tu,W, F. So I’ll break down P/C/F for each day. Note, last meal of the day is 5 eggs on top of those macros.
M: 225/150/50 + (45 min cheat window to replace eggs…If i had to guess these run 300-400g C)
Tu: 225/45/50
W: 225/45/50
Th: 225/150/50
F: 225/45/50
Sa: 225/0/50
Su: 225/0/50
Cardio: fasted morning walks 45 min everyday[/quote]
u lucky fucker…[/quote]
which part?
[/quote]
everything lol…
im with shelby too, 5.5 weeks out.
my macro breakdown is
~320/0/~8
2 hours of cardio every day, push/pull split 4x a week
no cheat meals.
then again, i started out with more fat, and am doing the 16 week precontest (definitely should have given myself more time lol).
shit is working though, very miserable however.[/quote]
Man, there’s these bro-tards at my gym who like to bitch to me about how weak they are because they’re so “depleted.” I inquire and I get “yea, bro…I’m down to 200g carbs/day!!” I just tell them to fuck off.
If it’s any consolation i went down to 225/45/50 when I was fatter with no cheats…you know what, nevermind, I’m not even gonna try to compare my plight to yours…lol. [/quote]
lol@depleted while eating carbs
only carbs i get are undigestable ones from fiber… and those dont count.
fuck me
[quote]Mr. Walkway wrote:
lol@depleted while eating carbs
only carbs i get are undigestable ones from fiber… and those dont count.
fuck me[/quote]
You getting unlimited veggies at least?
[quote]jskrabac wrote:
[quote]Mr. Walkway wrote:
lol@depleted while eating carbs
only carbs i get are undigestable ones from fiber… and those dont count.
fuck me[/quote]
You getting unlimited veggies at least? [/quote]
no
I know it really has no relevance to a physique show, but out of curiosity, care to say how much you were lifting before and after the cut? I always lose way too much strength…but then again…I never had a lot.
Great job btw looking good
[quote]E901 wrote:
I know it really has no relevance to a physique show, but out of curiosity, care to say how much you were lifting before and after the cut? I always lose way too much strength…but then again…I never had a lot.
Great job btw looking good [/quote]
Man, I didn’t even keep track. Things changed so much in the style of my training…3 sec negatives on squats, 20 rep squats AFTER heavy leg press to failure, pressing AFTER lateral and rear delt work…hard to say. I judge a good workout now based on feel and never the number used. Some days I’ll drop 20lbs or so off all my sets and just focus on finding new connection and be more sore the next day for it. Whole new focus, and you nailed it…little relevance to physique. It actually makes training more fun not worrying about arbitrary numbers anymore (well besides my macros =P…)
These forums focus WAY too much on numbers. That’s good and all in the PL section…but I don’t quite understand the obsession everywhere else. Do you look better now than you did a month ago? Yes? Good. You’re doing it right. End of story.
veins all over my abs, face completely sunken in… striations everywhere cept glutes…
still no cheats, 5 weeks out today.
people are telling me they are worried about me. apparently i look like “death warmed over”.
shelby said my prep should have been 24 weeks+ instead of 16 lol… glad he didn’t turn me away for being too fat
Update: I’m no longer working with Shelby. My 24 weeks diet plan ended and I opted not to pay for a contest prep with him. Why?
In any case, I’ve gone back to writing my own nutrition and training. Much higher carb, while still maintaining a deficit for a little bit…current profile pic is from today (01/20/13). Also, HIIT on the stair stepper or arc trainer in lieu of fasted morning walks. I’ve managed to lean out a little bit more and I’m currently down to 178. Most importantly I’M HAPPY AGAIN!
Training and Diet is now on a 5-day cycle:
*Note: I’m only counting base macros in food in case you’re wondering why cal counts are so low. So only carbs in oats, only fat in peanut butter. It means the cals are probably an extra 200-300 on what you’d calculate here.
I haven’t decided about cheat meals yet. I will play it by ear and see how I feel. If I use one it’ll be in place of my last meal on day 5, and then day 1 will not be a refeed, but just like every other training day. This way every 5 days I’ll be hitting a refeed OR a cheat–never both–as well as a depletion day.
Edit: I was also approached earlier this week by a photographer at my gym. She wants to photograph me for the gym’s facebook page, and after a little bit of talking seemed very interested in helping me put together a portfolio as well.
very nice! i just scheduled my shoot for the first week in february.
shelby is giving me carbs and fats again, and i only have to do 1 hour of cardio a day…
much better than chicken/egg whites for 6 meals and 2 hours of cardio lol… i know what u mean about depression
[quote]jskrabac wrote:
Update: I’m no longer working with Shelby. My 24 weeks diet plan ended and I opted not to pay for a contest prep with him. Why?
In any case, I’ve gone back to writing my own nutrition and training. Much higher carb, while still maintaining a deficit for a little bit…current profile pic is from today (01/20/13). Also, HIIT on the stair stepper or arc trainer in lieu of fasted morning walks. I’ve managed to lean out a little bit more and I’m currently down to 178. Most importantly I’M HAPPY AGAIN!
Training and Diet is now on a 5-day cycle:
*Note: I’m only counting base macros in food in case you’re wondering why cal counts are so low. So only carbs in oats, only fat in peanut butter. It means the cals are probably an extra 200-300 on what you’d calculate here.
I haven’t decided about cheat meals yet. I will play it by ear and see how I feel. If I use one it’ll be in place of my last meal on day 5, and then day 1 will not be a refeed, but just like every other training day. This way every 5 days I’ll be hitting a refeed OR a cheat–never both–as well as a depletion day.
Edit: I was also approached earlier this week by a photographer at my gym. She wants to photograph me for the gym’s facebook page, and after a little bit of talking seemed very interested in helping me put together a portfolio as well. [/quote]
Holy shit, you look sick! Very nice work man! Makes me want to get shredded now, lol.
lol all three of us have worked with Shelby and i also concur about the depression–the last three weeks of my contest prep was the loneliest, most depressing time of my life.
[quote]kingbeef323 wrote:
Holy shit, you look sick! Very nice work man! Makes me want to get shredded now, lol.[/quote]
Wow KB, that means alot coming from you! I’m still not happy with my arms tbh, and I know that’s kinda your forte. Would you be willing to look at my arms workout and give some input?
[quote]GrindOverMatter wrote:
lol all three of us have worked with Shelby and i also concur about the depression–the last three weeks of my contest prep was the loneliest, most depressing time of my life. [/quote]
Yea man, it wasn’t worth it to me anymore. It bugged me that Shelby shrugged it off when I mentioned mood shift to him every week. I’m also in a PhD program for theoretical physics, while applying for jobs in finance. Needless to say, my brain needs to be on point as well. It just wasn’t there without carbs.
I don’t want my contest to be like that. I want to be excited to do it and have fun with it.
well im cruising into the finish (~2 weeks left) eating white rice with chicken and coconut oil…
im on cloud 9…
if anyone is interested, he posted my before/current on his facebook… im the guy who lost 55 pounds lmao
