Synergy93 - Fill Us In

Training
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I have never been able to cook a week’s worth of food either. I’ve seen vids of pros who cook all their meals for a week, and then neatly package it into glass containers. I can’t imagine ever doing that.

"2. Plan Ahead–this is the number one piece of advice I can give concerning nutrition. Take the time to plan and prepare your meals ahead of time. You don’t need to plan them for a whole week, just the next day. If you’re prepared with everything you need when you leave the house, your chances of success are much greater. Think about it…you don’t plan ahead, are rushed in the morning (eat a shitty breakfast or worse none at all), think to yourself “I’ll just pick up lunch somewhere today,” and you instantly put yourself in a position to fail. If you’re lacking in discipline, you’ll be raiding the vending machine at work before you know it. This is a very simple piece of advice…use it…it works. "

While I certainly plan my macronutrients, carb timing, and other variables I must admit I never have a daily plan so to speak. I’ll pack enough meals in the morning to get me through the day and keep my carb choices between oatmeal and sweet potatoes; I’ll generally prepare enough chicken breast to last me around 3 days, and always have ground beef/eggs available. If I’m out of chicken breasts and on the go, I’m going with canned tuna. I’ll prepare a pound of frozen broccoli and have that available for my on the go meals – I love it even when it’s cold. I believe this enables me to still be very strict with my calories with minimal planning.

If I’m rushed for time like you described, I’m blending oatmeal with egg whites and whey and/or casein protein. Yes, I’m crazy and eat raw eggs – hell I’d even say they are better for you because they don’t loose nutrients on the frying pan! I have some basic fresh veggies in the fridge and I’ll munch on these with a tbs. of apple cider vinegar before every meal; I believe it aids digestion & reduces gas with the copious amounts of protein I eat while dieting.

However, I’ll admit I’m certainly not that meticulous when I’m not preparing for a contest. But after reading this entire thread, I will make it my ambition to always be prepared!

Thanks again Synergy,

-CTF

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I dont’ really have any additional specific input as far as nutrition goes. It varies from individual, and only through your own trial and error, will each person find what works optimally for them.

The macro %'s I gave are the ones I typically use for maintenance. When focusing on fat loss, they don’t change a whole lot, just my overall caloric intake (it fluctuates daily). I know from experience, that I don’t have a high carb tolerance. I hit my spill over point rather quickly, and 25% (on most training days), with the occasional carb ups (every 3-4 days, bumping up to around 35-40% of caloric intake) does the trick. I used to weight over 300 lbs at a pretty high body fat %, and based on metabolic rate (not that fast, can gain weight on as little as 4,000-4,500 cals per day), I have to be cautious of how many of those come from carbs, especially outside the workout window.

I wish I could pound 300-400 carbs per day, every day and get lean, but I simply can’t, even in a slight caloric deficit…just the way my body is.

Two carb servings per day (one at breakfast and the other during workout), is about all I can do, when fat loss is my goal. As long as I increase carbs and total calories every few days, this keeps my metabolic rate up, provides enough energy, and keeps psychological stress low, so that I can continue to train hard and lose body fat.

I too, keep my fat intake to around 30% of total calories. I’ll go as high as 40% on very low carb days. In the big picture, one day of high or low % of calories from any macronutrient, won’t negatively affect body comp. It’s when you do it day after day, that it can become problematic.

Good luck. Keep searching for the best nutritional approach for YOU. Get in tune with your body and adjust accordingly.

[quote]Chi-Towns-Finest wrote:

[quote]greggio wrote:

[quote]synergy93 wrote:
I treat every workout like it’s “game day.” I give the absolute best effort I can give ON THAT DAY. The performance may be better on some days than others, but that’s not the most important factor. The most important factor, is that you’re mentally prepared and focused to give it your all. Some days you can give a lot, and some you can’t. I’m not satisfied if I feel like I could have given more. Now, that doesn’t mean beat yourself to hell every workout. You have to be smart and realize your own personal diminishing point of return each workout, but once you feel you’ve hit that point, the workouts done.

[/quote]

It should be mandatory that everyone read this before asking questions on this site.

Awesome post, didn’t stop reading until the end and would have read more! Keep it coming synergy this is good stuff.[/quote]

This post was pure gold, I loved every bit of it. To be honest, I was skeptical at first whether or not you were enhanced when I first came across the thread. It definitely makes you all the more credible in my eyes.

I understand you cycle your carbs according to your training, ect. Although, on the first page, if I’m not mistaken, you mentioned your split (on most days) was something along the lines of 43P/23C/34F. And if I understood properly, this is what you used to either maintain low bodyfat or to tighten up a bit?

The reason this caught my eye is because many successful naturals use very high percentages of carbs – for example I’m cutting for two shows this month and using a 50P/30C/20F split, and have been for 12-16 weeks. While this is good right now and I’m certainly satisfied with the results, I am interested in mixing things up in the future to find optimal macro splits for attaining different goals. I have limited experience with high fat diets, and seldom ever have had over 30% of cals from fat. It’s cool to see a natural having such great results with a split, do you have any further insights on this subject?

Thanks,

-CTF

[/b]edit:[/b] At last I finished the thread – I loved every word of it. I wanted to thank you for having such detailed and well-thought out responses. Definitely going to be incorporating some of your methods into my training and lifestyle![/quote]

183

Synergy-

Tool is the absolute shit, what did you have to do to end up on stage with them?

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I know!! They’re musical geniuses in my opinion.

My sister’s fiancee is very close friends’s with Maynard. They live out in California. He was telling Maynard all about my sister a few years ago, told him she has a brother who had played for the 49ers (I guess he’s a big fan), showed him a few pics and he asked if I might be interested in coming on stage with them when they came to town.

That was it…a couple months later, I found myself half naked, wearing a tutu, mexican wresting mask, and combats boots. I even swiped a can of Pam cooking spray from their chef to use as body oil!

It was crazy. They played an extended version of Vicarious for my appearance.

The sweet thing, is that every time they’re in town now, I get back stage passes and front and center seats…can’t beat that

[quote]Mutu wrote:
Synergy-

Tool is the absolute shit, what did you have to do to end up on stage with them?[/quote]

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I’ve read this thread a few times, and it seems to get better every read. Thanks for all the information.

How has your training been going?

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Hey synergy,

From an aesthetic stand point you certainly stand out to me. Curious in particular as to your legs and chest.

I don’t know if being 6’1 helps but your upper legs are very well proportioned. For me my glutes seem to be over developed in comparison. Is proportion in the lower body something you put focus into?
Your chest too seems to have my desired look, any pointers or tips would you’d like to share?

Regards, Nick

187

Hey, thanks for the message.

Unfortunately, my training has been side tracked for almost two weeks due to a low back injury. I’m feeling much better as of today and will be hitting it HARD later this week.

Thanks for asking.

I’ve also read through some of your posts and watched a couple of your videos. You’re one strong dude…so awesome. I used to be strong when I focused more on it and weighed 3 bills :slight_smile:

Keep working hard big guy and thanks again for asking about my training.

[quote]DoveofWar08 wrote:
I’ve read this thread a few times, and it seems to get better every read. Thanks for all the information.

How has your training been going?[/quote]

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Sorry to hear about the injury. Best of luck with the recovery, and thanks very much for the kind words. I’ve still got quite a ways to go before I call myself strong.

[quote]synergy93 wrote:
Hey, thanks for the message.

Unfortunately, my training has been side tracked for almost two weeks due to a low back injury. I’m feeling much better as of today and will be hitting it HARD later this week.

Thanks for asking.

I’ve also read through some of your posts and watched a couple of your videos. You’re one strong dude…so awesome. I used to be strong when I focused more on it and weighed 3 bills :slight_smile:

Keep working hard big guy and thanks again for asking about my training.

[quote]DoveofWar08 wrote:
I’ve read this thread a few times, and it seems to get better every read. Thanks for all the information.

How has your training been going?[/quote]
[/quote]

189

Synergy…what would you recommend are the best workouts for back, shoulders and biceps. Sorry to hear about your back issues…hopefully you are doing better now. I am new to the forums here but having read through postings I can see where I can learn alot. Hope to hear back. Thanks!!

190

Thanks for the message and kind words.

I’d be lying if I said I focus on certain body parts, because I really don’t. However, I do focus on certain basic movements for each major body part and execute with excellence. I’m of the school of thought…“be brilliant at the basics.” In my experience if you MASTER the basic compound movements, aesthetics will follow, for the most part. It doesn’t mean I don’t spend more time on certain body parts during certain parts of my training. If I want to “bring up a lagging body part,” I simply increase the training frequency and volume for that specific body part, but do it through movements that target that specific muscle, not necessarily specific exercises. For example, if I want to increase my shoulder size, width, strength, etc…I’ll increase the amount of overhead pressing I do, versus wasting a bunch of energy and time on doing isolation movements like lateral raises, etc. I do include some “isolation work” from time to time, but I only do it for a short period of time, and it usually consists of body part specific isolation work done in a circuit fashion at the end of the workout. I’ll usually do this for 2-3 weeks, than go back to focusing on the big movements.

Personally, I don’t believe in using specific movements or exercises to target certain muscle groups, but I do focus on different types of contractions, loading methods, rep ranges, density techniques, etc for different muscle groups. Exercise selection is the least important variable. If you’ve been at this long enough, you’ll have figured out what movements work the best for you and always have them in the rotation.

We all have movements we are better at than others, according to our body levers, mobility, flexibility and confidence. If you really excel at squats, you’ll have more confidence in the exercise, and it most likely will give you the gains you’re looking for.

By mastering the movements you’re most comfortable with, you’ll “max out” any neural contributions to “progress” in those specific movements, thus putting the majority of the stress on the muscles themselves. Anytime you can increase the amount of mechanical load a muscle has to perform, it will lead to hypertrophy.

[quote]Nick_Graham wrote:
Hey synergy,

From an aesthetic stand point you certainly stand out to me. Curious in particular as to your legs and chest.

I don’t know if being 6’1 helps but your upper legs are very well proportioned. For me my glutes seem to be over developed in comparison. Is proportion in the lower body something you put focus into?
Your chest too seems to have my desired look, any pointers or tips would you’d like to share?

Regards, Nick[/quote]

191

This is a very general question, so I’ll give you a general answer. I know you’re just wondering about the basics, but there are a ton of variables to consider and there is no BEST workout for anything. It’s a culmination of different contributing factors, the most important of which in my opinion is consistency and time…body building takes years and years of consistent dedication.

**Focus on movements you execute the best technique with…if you suck at pull ups, but heard they’re the BEST for developing your back, don’t do them…choose exercises you’re good at and kick ass at those

Back…All olympic lifts, deads, rows, pull ups/pull downs

Shoulders…overhead pressing (and most press movements)

Biceps…higher rep (6-12) curls…utilizing a lot of density circuits and supersets

Good luck with your training.

[quote]mspguy wrote:
Synergy…what would you recommend are the best workouts for back, shoulders and biceps. Sorry to hear about your back issues…hopefully you are doing better now. I am new to the forums here but having read through postings I can see where I can learn alot. Hope to hear back. Thanks!![/quote]

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Synergy…Thanks!!! I will keep you posted how it goes with your suggestions.I am sure I will have other questions down the way.

193

Very nice response. Really appreciate the specific examples you gave and I will certainly look to putting the most focus on basic, effective movements. I also like the idea of occasionally using circuits.

As for my lower body ill certainly take a closer look into the form and execution.
Once again thanks a lot!

194

This is very possibly my favorite thread! Your a beast, and one of the best posters, always willing to give advice but never get drawn in to crappy arguments and you’ve got one of the best physiques on here!

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Thank you for the compliments.

The way I see it, is we’re all in this “bodybuilding journey” together. None of the bigger, more experienced guys would be where they are now, if someone more experienced then them, didn’t take the time to help out when they first got started.

Yes, some really obvious and often times ridiculous questions get asked out of purely laziness, but that happens everywhere.

Bodybuilding/building the best physique you possibly can, is all about passion, dedication and fun. We should root each other on and help out where we can, not immediately attack those that are new and are just looking for someone to learn from.

It’s amazing how many tough guys there are on the internet. Guess what? Most of them aren’t tough, plain and simple. I’ve known and played football with some of the toughest dudes you’d ever meet. You know what they all have in common? They keep quiet for the most part, and let their actions speak for them.

It’s the big mouths that don’t have what it takes. It’s the typical bully mentality. Pop those douche bags in the face, and they’ll run home to mommy.

Besides, you’ll hardly ever “win” arguing with these types. They have nothing better to do.

Too bad you can’t punch people through your computer screen.

[quote]Pat_Butcher wrote:
This is very possibly my favorite thread! Your a beast, and one of the best posters, always willing to give advice but never get drawn in to crappy arguments and you’ve got one of the best physiques on here![/quote]

196

very good post. the fact that you have the physique to talk down to these people like that just inspired the shit out of me. when i do get to respectable numbers and a note worthy physique i will make sure to take the time to help those starting out. generic advice not included. many times big guys just dont talk about there training especially guys like you and alpha who dont do “traditional” bodybuilding training but have the most impressive physiques on the site. awesome post.

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It’s nice to see a good thread from a fellow gopher alum. Keep up the good work and great posts!

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Any updates on the training and back injury?

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Someone should start a petition to get Biotest to fly you out to Colorado an see if they can make you anymore beastly! would be cool to see such a good forum member in a few videos aswell

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[quote]Pat_Butcher wrote:
Someone should start a petition to get Biotest to fly you out to Colorado an see if they can make you anymore beastly! would be cool to see such a good forum member in a few videos aswell[/quote]

I was thinking the same thing. Synergy is a beast no doubt and obviously has more dedication than most. He seems like a sincere guy so when he says he is not chemically enhanced, I have no problems believing him. Truly motivational and inspiring…not to mention taking the time to help the rest of us out.