Marzouk,
This is a great opportunity man.
I applaud you for taking this up, takes some serious nuts to do this.
I see great potential here, because your upper has some thickness, once you whittle down that waist, I foresee you having a good V-taper here.
See this shit in your head, see yourself “going there”, where the mind goes the body follows.
Lets get this going
[quote]heavythrower wrote:
fuck this ronald guy, just a troll. you have a lot of muscle on your frame marz, looking forward to seeing the finished product. [/quote]
I am with HT on this one. Good luck getting to your goals!! Yall two are motivating me to get lean as well… Although I have much more work to do than either of you… can you say 6’ 350?? I am working on it though… consistency and intensity…
[quote]zraw wrote:
Lets get this going[/quote]
Feel like a kid on Christmas!!
Training days
Calories : 2400
Protein : 240g
Carbs : 180g
Fats : 80g
Off days
Calories : 2150
Protein : 240
Carbs : 90
Fats : 92g
Breakdown
Training days
Meal 1 - 45mins pre workout: 40p, 60c, 10f
Intraworkout : 15g BCAA mixed in 2L water
Meal 2 - (DIRECTLY POST WORKOUT) : 40p, 70c. Here I want 2scoops whey mixed in some kind of kids cereals (i use frosted flakes, idk what you have access to in Egypt). Make it so you get 70g of carbs there.
Meal 3 : 40p, 50c, 15f
Meal 4: 40p, 20f
Meal 5 : 40p, 20f
Meal 6 : 40p, 15f
Off days
Meal 1 : 40p, 20f
Meal 2 : 40p, 35c, 15f
Meal 3 : 40p, 20f
Meal 4 : 40p, 45c, 10f
HIIT ON BIKE 2x/week : I want 6 sprints of 30secs with active rest between your sprints… should total about 30mins. I’m starting you with only this for cardio
Meal 5 : 40p, 15f
Meal 6 : 40p, 20c, 12f
SKIPLOAD : ON EVERY SATURDAY, I WANT YOUR FIRST 6 HOURS OF THE DAY TO BE A SKIPLOAD. In that time period I want you to eat stuff that contain HIGH CARBS LOW FAT freely. Eat enough so that you feel FULL AND SATISFIED but dont make yourself feel like total shit. I repeat, HIGH CARBS LOW FAT. You can eat your protein too if you want. I personally prefered not to. After this 6 hours window is complete you resume your normal off day meals. I do not want you to count your calories during the load… just eat till you are full and if you feel hungry eat again… simple as that.
FOOD CHOICES
Protein : Eggs, eggwhite, fish, lean meat, protein powder
Carbs : Rice (any), potatos (1x/day max, unless sweet potatos), oats, fruits (in the first few meals of the day, not at night), bread if you tolerate it well will be ok but 1x/day max, rice cakes, beans
Fats : olive oil, coconut oil, organic butter, eggs, nuts, natural peanut butter or any other nut butter, avocado (but you dont like this). You can eat cheese 1x/day
You can eat veggies as much as you want minus avocados. I prefer green veggies but you could eat onions, mushrooms etc too
DO NOT count trace amounts when counting macros
For examples : Oats will contain carbs and maybe 1-2g protein, only count it as carbs. So really your cals will be a bit higher. If you use salmon, or eggs, then you count the fat content too, obviously
You can use shakes as much as you like, the only rule is to not have shakes for TWO MEALS IN A ROW.
If you have meals that contain nuts or protein shakes you do not need to have veggies in that meal
Supps
Fish oil : 3g/day
Vit D : 4000iu/day, at night
Multi V : Morning, if you can get it
For training I actually want to to start with the exact same program I have Chobbs on. This is not me being lazy, by the way.
TRAINING DAYS COULD BE ANY DAYS YOU LIKE REALLY… BUT I DONT WANT THE 2ND DAY 2 TO BE THE DAY BEFORE THE 1ST DAY 1… AKA SPACE OUT THE BACKSQUATS AND DEADLIFT A BIT
Day 1 : Push
-Backsquat : 3 x 10
-Leg extensions : 2 x 15 with a 1second hold at the top
-Flat dumbell chest press : 4 x 10
-Inclined barbell press : 3 x 8
-Side lateral raises : 4 x 10
-Reverse pec deck (for rear delts) : 3 x 15 with a 1 sec hold
-Rope pushdown : 3 x 15 flex 1sec at the bottom
supersetted with
-Bench dips : x failure. Use a 3seconds negative
Day 2 : Pull
-Lying legcurls : 4 x 12
-Glute ham raise : 3 x 10
-Dumbell rows (pull with ELBOW) : 4 X 10
-Lats pulldown 1sec squeeze and 1sec stretch : 3 x 12
-Chest supported rows : 3 x 10 KEEP YOUR ELBOWS UP AND DONT JERK THE WEIGHT BY MOVING YOUR BODY AWAY FROM THE PAD. WE WANT TO HIT RHOMBOIDS THERE
-Barbell shrugs : 3 x 15
-Seated hammer curls : 4 x 10 - keep the biceps contracted, dont just go thru the motion
-Barbell curls : 3 x 12 - squeeze hard at the top. Use a 3seconds negative
Day 1 : Push
-Legpress : 5 x 20 - this will be hard… take enough rest to get all 5 sets… if it burns you know what? keep going it will eventually stop burning and just feel cold 
-Inclined dumbell pres : 4 x 10. Dont go up all the way, only 3/4 to keep constant tension
-Decline barbell press (in smith if you can) : 3 x 12
-Pec deck : 3 x 15 - squeeze each rep 1 sec and KEEP YOUR BACK ON THE PAD
-Dumbell shoulder press : 2 x 10
-Bent over lateral raises : 4 x 15 - try to squeeze at the top
-Side lateral raise (use machine if you have if you dont use dumbells) : 3 x 15 if dumbells 3 x 25 if machine
-V-grip pushdown : 4 x 12 - no need to squeeze but dont use your pecs/delts either…
-Lying triceps extension with dumbells : 4 x 12 - make sure you get a good stretch here
Day 2 : Pull
For abs honestly… do whatever you like… lol… I usually just do 4 sets of legraise and 4sets of cable crunches 15-25 reps
For calves I want you to do them on every workout.
Alternating between
8 x 10 Standing calves raise
and
8 x 10 Seated calves raise
For your weekly report i need
YOUR WEIGHT FOR EVERY DAY OF THE WEEK. VERY IMPORTANT. I need to know when you did your load too. You should post your weights the day after the load. so something like this
Monday 29/04/2013 : 212
Tuesday : 211.8
Wednesday : 211
Thursday : 211.2
Friday : 209.6
Saturday : 209.2 (pre load)
Sunday : 213 (post load)
Measurements for : waist, chest, thighs, arms
Pics every 2 weeks
Note on strenght/energy levels
Pretty extensive, thanks so much this looks rely good.
What kinda weights am i using?
Ramping?
Also is this 4 days a week?
The nutrition seems simple enough to follow, only thing i might struggle to find is the vit d - i do live in Egypt so getting sunlight isn’t an issue.
As for the training:
I’ll give the workouts a try for a few weeks and see what happens, not done this kind of split before so it’ new to me.
But i’m in your hands and i trust you.
Few things:
Can i do real dips instead of bench dips?
I cannot do Glue ham raises yet, but i can give them a shot.
Don’t have access to a chest supported row.
No squat rack, so can i do front squats instead of back squats.
Also my life is pretty hectic until Wednesday so i will start the full on nutrition program then. Until then i will lower carbs and calories.
Should i do my first skipload the first saturday? OR should i wait until the following weekend so instead of doing it after 3 days it ill be after 10.
Then resume as normal?
Also i was wondering, i prefer bigger meals less often. Is that ok?
Obviously meal 1 and 2 will not change.
Meal 3 at work
Combine meal 4 and 5
Meal latter in the evening.
Is that ok?
Actually i said the nutrition is pretty simple, i lied lol.
The whole day is easy enough but breaking the macros down into meals is a little challenging.
Bench dips… Why do you wanna do reg dips?..
Switch chest supported rows to cable rows using a large grip bringing bar mid chest
Can you or not do ghr?.. If not just do 3 x 12 db stiff legged dl
Backsquat in smith. If you cant do this either…hacksquats…if not frontsquat
No you cant have 3 big meals… 100g pro per meal?.. -_-
Did you TRY? to make a diet with these macros or not?.. You got till monday to try and post it. If itsucks ill adjust things
Skipload in 10days
Im in nyc for the weekend back monday
[quote]zraw wrote:
Because i can?
Ok cool.
I can’t, i stick with the rdl for now.
Ok cool.
haha sorry dude, although i’ve done it before several times lol.
In the process of it, should be done by then easy. Just guna take a little time to fine tune it.
Yeah i thought you’d say that.
Im in nyc for the weekend back monday[/quote]
Enjoy NYC!
Marzouk, just do what Zraw says! lol
GET TUPPERWARE BRA.
zRaw I like this diet, Imma copy it kthxbye.
Lol ok guys. Don’t worry guys im not being a rebellious fat guy, was just being curious.
Training days
Meal 1 - 45mins pre workout: 40p, 60c, 10f
150g cod, 1 apple, 1 cup rice, 20g almonds.
Intraworkout : 15g BCAA mixed in 2L water with 25g tang.
Meal 2: 70g carbs, 40g fat -
1.5 scoops whey, 3 cups cornflakes.
Meal 3 : 40p, 50c, 15f -
150grams cod, 1 cup rice, 30 grams almonds.
Meal 4: 40p, 20f
1.5 scoops whey - 2 tablespoons peanut butter.
Meal 5 : 40p, 20f
100g turkey.chciken 3 whole eggs. some veggies.
Meal 6 : 40p, 15f
100g turkey - 2 whole eggs. some veggies/salad.
Off days
Meal 1 : 40p, 20f
1.5 scoops whey, 40g almonds.
Meal 2 : 40p, 35c, 15f
150g turkey, 1.5 cup rice, 1tbs olive oil,
Meal 3 : 40p, 20f
1.5 scoops whey, 2 tbs peanut butter.
Meal 4 : 40p, 45c, 10f
120g turkey, 2 cups rice, 2 eggs.
HIIT ON BIKE 2x/week : I want 6 sprints of 30secs with active rest between your sprints… should total about 30mins. I’m starting you with only this for cardio
Meal 5 : 40p, 15f
100g cod, 2 eggs.
Meal 6 : 40p, 20c, 12f
150g cod, 1 cup rice, 1tbs olive oil.
Thats what i’ve come up with. feel free to shoot any advice over.
edited version, i had the macros for the rice wrong, this is right now.
Off days
Meal 1 : 40p, 20f
1.5 scoops whey, 40g almonds.
Meal 2 : 40p, 35c, 15f
150g turkey, 0.75 cup rice, 1tbs olive oil,
Meal 3 : 40p, 20f
1.5 scoops whey, 2 tbs peanut butter.
Meal 4 : 40p, 45c, 10f
120g turkey, 1 cups rice, 2 eggs.
HIIT ON BIKE 2x/week : I want 6 sprints of 30secs with active rest between your sprints… should total about 30mins. I’m starting you with only this for cardio
Meal 5 : 40p, 15f
100g cod, 2 eggs.
Meal 6 : 40p, 20c, 12f
150g cod, 0.5 cup rice, 1tbs olive oil.