@Mutsanah: Well, my fats comes from meats, but mostly from the 12 fish oil caps I take per day. I feel that for now, it’s enough. When I’ll really be able to push harder and will start my real offseason, then I’ll add some more good fats in to allow me to get more calories in.
@timmcbride00: Thanks for the kind words man!!! Right now, with my arm still being fragile, Im more maintaining than doing my normal offseason regimen, where I could normally go to 500-600g. carbs. Right now my guess is Im more in the 400g range, but that’s only an estimate, because I never count carbs really, I go by look, if I feel like Im between 8-12% bodyfat, Im good, over that, I’ll cut my carbs.
When Im gaining mass, I increase my carb intake slowly, then look at myself, then readjust. Thibaudeau is the one that normally does that, he’ll tell me to eat more, less, increase my calories or cut back, take in more cheat meals or cut them out altogether!
@tuper06: Seriously dude, I love all Biotest protein, but the Metabolic Drive Growth Formula, chocolate flavor…wow, has to be the best one ever!!! And mixed with the Surge Recovery, chocolate flavor, this is like a dessert for me, I mixed it with water and ice, in a blender, unbelievable taste!!! As for the fibers and the lack of veggies, during offseason time, I dont eat much veggies, for the simple fact that it takes too much place in my stomach, thus preventing me to be able to eat more protein or complex carbs. Thats why I never skip my 2 scoops of Superfood per day, giving me ample fibers…trust me, just ask Kevin!!! lol!
As for cooking my chicken and potatoes, real easy and fast; bbq grill for chicken (bulk at a time), and microwave for potatoes (one serving at a time). I then dip the chicken breast in mustard…thats it, thats all, I get to the point!!! lol!
@Eric Buratty: Thanks for the comments man! Well, my nutrition wont change much until I start lifting normally, which means close to 2011 guys…before that, I need to make sure the tendon is well attached, then start slowly, and gradually get back to were I was, and hopefully, pass that point!
As for Mag-10\Anaconda mixes, I just cant imagine my workouts without it, period. It not only give me strength and stamina, it also provide me with protein (hydrolysed casein) which goes into my blood stream instantly, thus already starting my recovery, even before my workouts are done!!!
Tuesday October 26th
Hey guys!!! Ok, so the stitches are out, the hard cast is off, now I only have a half cast, that I can take out whenever, that basically protects my arm and prevents it to extend passed the 45 degree angle. As for the bad news well, beside the fact it smelled like there was a dead animal in the there, my right arm is now a full inch smaller than my left one!!! Yep, I do have my work cut out for me!!! lol! I’ll stay put for another 2 weeks, as weeks 3 and 4 are the most crucial ones in the healing process, since the stitches start to get loose, and the tendon isn’t fully reattaches to the bone yet…
After those 2 weeks, so 4 in total of doing nothing with my right arm, I’ll start lifting light weights, with the supervision of Dr. Hall and coach Thibaudeau. Then, hopefully by xmas, I’ll be back to were I was before the surgery, so that starting 2011 I’ll be able to start my prep for the Canadian Nationals. Since it’s held in october 12th in 2011, that would give me a full 9 months to get bigger, better, stronger, and hopefully take my pro card in front of my friends and family, since it’s held in my backyard!!!
I’ll need you guys more than ever, we’re in this together, until the end, until I get my pro card, no matter what!!!
[quote]Alex Raymond wrote:
@timmcbride00: Thanks for the kind words man!!! Right now, with my arm still being fragile, Im more maintaining than doing my normal offseason regimen, where I could normally go to 500-600g. carbs. Right now my guess is Im more in the 400g range, but that’s only an estimate, because I never count carbs really, I go by look, if I feel like Im between 8-12% bodyfat, Im good, over that, I’ll cut my carbs.
When Im gaining mass, I increase my carb intake slowly, then look at myself, then readjust. Thibaudeau is the one that normally does that, he’ll tell me to eat more, less, increase my calories or cut back, take in more cheat meals or cut them out altogether! [/quote]
I have to admit, I know everyone can handle different amounts of carbs, but I was looking at your diet and thinking, Wow, for a guy his size, that seems low!
But now, it that makes perfect sense in light of your injury that you would be eating to maintain, not grow, I feel like an idiot for not realizing that, lol!
Well, I hope your recovery continues to go well, believe me, I will be following along. Good luck!
I know you can do it Alex, set your mind and achieve and we are definitely behind you! Good luck man
@timmcbride00: Don’t sweat it man, there’s no stupid question at all!! Yes indeed, I normally can handle a bit more carbs, but offseason Im still trying to maintain a pretty low bodyfat level, so that dieting isn’t too tough, and that way, I don’t have to do as much cardio, which I hate with a passion!!!
Thanks for the kind words buddy!!!
@timmcbride00: Don’t sweat it man, there’s no stupid question at all!! Yes indeed, I normally can handle a bit more carbs, but offseason Im still trying to maintain a pretty low bodyfat level, so that dieting isn’t too tough, and that way, I don’t have to do as much cardio, which I hate with a passion!!!
Thanks for the kind words buddy!!!
@rittleton: Thanks man, really appreciate this! Yes, starting 2011 I’ll start my prep, more focus than ever before, and with all the tools I need to succeed, the boss, the coach, the surroundings, the supplements, the fans…and most of all, the fire inside me, that passion that drives me to outperform myself, you know exactly what I mean, because we all have that, it’s only a matter of being able to go out of our comfort zone, stop settling for less and start striving for more, and if you fail, fail hard, trying, battling, scratching, because there’s no shame in failing in attempt, as long as you did all your homework, gave your very best without holding back, without having fear controlling you, but it’s a real shame not to try, not give it a shot, your best shot, finishing second when you could’ve easily finish first…pride doesn’t necessarily come from winning, but from giving your all, knowing full well there’s nothing left in your tank, that you went the extra mile, that no one out do you effort wise and that your work-ethic is where it should be…
That’s what fuels me guys, that’s what’s gonna put me over the top, that’s what’s gonna help me get my pro card in October!!!
Man am I sure you’ll get your procard next October! I’d say your motivation equals the pne of ten to twelve regular guys 
Comming back from an injury always has two sides; it’s painful and mentally demanding, but on the other hand, it can boost your motovation to never before levels. This summer I was hospitalized and had a difficult surgery, lost 25 pounds and wasn’ able to work out for a full six weeks after the hospital. My first chest workout back in the gym was hell. It hurt and I bench pressed 150 or so. Before the surgery I hit 430 x 3. I believe many people give in at such a point. I didn’t and modt obviously you neither!! You know the reason for that? I do. We’re fighters. We’re warriors. Always were and always will be.
By the way, I hit 448 x 2 last Saturday.
Everything is ready. You are ready. You’ll earn that pro card in the best shape of your life and I am very much looking forward to following your way there.
My next competition will be at around the same time. Your contest prep will be a great motivation for my own!
Thank you so much for sharing all this!! Fantastic job!
Cheers, Para
Sorry for all the typos… Writing from an iPhone isn’t the easiest thing…
Regarding his fat intake… Alex responds well to a high carbs intake and relatively low fat intake. I originally made the mistake of having him follow a low carbs/moderate fat diet and within 2 weeks he looked like 50% of himself. Even when preparing for a contest we kept his carbs intake fairly high.
@ParagonA: Thanks for your input bud! Really looking forward to hear about your prep too, it will help mine in return for sure! Congrats also on getting back from that injury, I can imagine what you went thru…I started yesterday to do lateral-front-rear delt raise with a 2 lbs weight…I got up this morning, aching from my right trap to my right arm pit!!! lol!
@Christian Thibaudeau: Indeed coach, I do remember looking like “shit” (forgive my language!!!) after going thru that low carb diet… I do respond well to carbs, and the fact that we kept carbs in my diet until the show helped a lot with dieting, made everything a lot easier! Im really looking forward for our second crack at the big prize, this time around with you knowing my body even more than before! See you soon bud, we miss you in Colorado!!!
Friday October 29th
Hey guys!!! Quick update on my injury…this morning at our office gym, I was able to do some chest, back and shoulder with my right arm!!! Yeah yeah, my right arm!!! Hell yeah!!!
Ok, I didn’t go overboard with it, but still, I did stiff right arm pulldowns with 30lbs (6 x 25reps) on the pulley, right arm crossover with 30lbs (6 x 25reps) on the pulley, machine pullovers with two arms with 70lbs (6 x 25reps), lateral right arm raise with 3,5lbs (4 x 25reps), front right arm raise with 3,5lbs (4 x 25 reps) and rear delt right arm raise with 3,5lbs (4 x 25reps)…
I know its not worthy of the 6 o’clock news, but still, it made my day!!! I even had an awesome pump, since I didn’t do nothing with my right arm for the past 2 weeks!!!
In couple weeks guys, I’ll be back even better and stronger than before, but with a bad ass scar on my bicep!!! lol!
Glad to hear your recovering nicely Alex!!!
@johnman18: Thanks man…yes indeed I couldn’t be happier with my progress, and also the fact that the scar is healing very well!!!
[quote]Alex Raymond wrote:
In couple weeks guys, I’ll be back even better and stronger than before, but with a bad ass scar on my bicep!!! lol! [/quote]
You could say it’s your battle wound from being at war with the iron…LOL!!
Nice job on your training Alex, looks like recovery is going well and you are definitely on your way to a Pro card buddy.
That’s awesome news Alex, you’ll be back to full strength in no time! All the best with the rest of the recovery, sounds like you’ve got the worst bit behind you now! Keep up the great work man!