[quote]hockey_guy wrote:
Liam, not trying to be a jerk here, but if you read the entire thread Synergy goes into great detail about his diet and the reasoning for doing what he is doing.
How has the progress been going Synergy? Keeping your sanity?[/quote]
ok cheers bud no problem i jst havent seen like how he decides on his calories as a starting point, ive been through this thread many times and havent seen an answer to that question. If he has could u tell me the page please thanks
Just made it through this beast of a thread, amazing stuff. Can’t believe I didnt see it until now.
I got so jazzed when I read you were competing half way through I couldnt wait to get to the end… Took me a few hours to really read and absorb everything, but here I am.
I cant freakin believe the amount of work you are doing (20+ hours a week)… Definitely something for me to think about as I am approaching the end of my leaning out here, and as I approach it again in the future.
Thank you for sharing all of this absolutely amazing info, its pure gold man.
The Nation is behind you for this contest, we know you’re gonna knock them dead… Who the hell else is putting in this much work?
I went through this thread with as much detail as I could this past hour, I appreciate Synergy being so patient with all your replies and going into detail every single time.
Different people probably gathered different information from reading a thread like this based on their own goals and experience level but for me I’m glad you wrote about your mindset/concentration/focus when training (you touched on this in another thread here and that was powerful to read at the time), about your nutrition methodologies and practices (keeping a log, rotating the same foods, carb cycling etc) and also the quality of your training versus purely just quantity.
I can’t appreciate your NFL achievements but I know competing at the highest level is really reserved for very few people. Glad that you’re embarking on the new challenge of a contest, it shows that you keep looking for that next challenge/test. All these points hit home for me. “Thanks” doesn’t even cover it.
EDIT : I applied some of your principles last night, it was subtle, music up, headphones on, single minded focus to get the training done, focusing on quality reps. Everything improved - technique, reps, weights went up, and a shorter than normal workout (I think I shaved around 10 to 12 mins time doing the session because of focus).
I need to re-read this thread, your posts are so detailed and informative, and your physique is inspirational.
Good luck with your comp.
You are allowed to be irritable at this point in your prep. Eyes on the prize man, you’ve done it for so many weeks now, you can do it for 3.5 more. You just have to power through.
We have your back just like you have ours by putting up with so many nutrition and lifting questions, and by taking the time to help others out.
[quote]synergy93 wrote:
[quote]ryanbCXG wrote:
Good luck. You are an inspiration.[/quote]
Thanks a lot. It really does help to get home at night, when I’m dog tired and see that guys are in my corner.
An interesting thing I’ve observed, for pretty much this whole prep, is that when “outsiders” or regular folk look at me, they just assume…“He’s just dieting, and working hard.” Ha! If those who have never gone through something like this knew what it really takes, they would be absolutely shocked at the level of commitment this requires. It’s amazing. Each time I do it, I ask myself…“How the hell did I do this before?”
Anyway, I’ll quit bitching and take it a day at a time.
Thanks again for all your support.
[/quote]
Heya!
It’s true, our sport requires a lot of commitment. I always looked at it this way: each and every contest prep - as brutal as it may be - will only make me stronger; mentally, spritually, physically.
I do believe there is a reason why we chose bodybuilding (or did it choose us?): we are warriors. We wouldn’t want it any other way and we certainly wouldn’t be happy playing table tennis competitively…
You really are an inspiration! Thank you so much for sharing all this!
Cheers, PA
Yes, keep up the good work man.
Just wanted to echo what everyone else said, you are an inspiration man. Not just your physique but the way you conduct yourself. I don’t think I’ve ever seen you insult somebody for asking a dumb question or anything. Good Luck with you show, we all know you will knock em dead!
Your monthly Biotest bill must be insane, but there is no doubt it’s worth every penny. I look forward to your posts and you are truly an inspiration. I hope you are one of the first to get Indigo 3G.
Thanks you guys for all the support. Even though, I obviously don’t know any of you personally, I can feel your genuine support. That’s what I love about the bodybuilding/iron community.
Ok, here’s an update…This may be scattered, but here goes…
Diet
Previous to last week I was doing a pretty straight forward carb cycle…1 Day high, 4 days moderate, and 2 days low
**I was implementing a lot of full body workouts…complex style, as well as multiple weight training sessions per day, consisting of both evening sled work or additional isolation work for the muscles worked earlier in the day
I outlined all this in an earlier post
My diet at the time, was able to sustain this much work. However, as the contest approaches, I’ve made some pretty major dietary and training changes.
This week I followed these macros Monday-Thursday:
400 grams protein
70 grams carbs (from 1 Finibar and 1 scoop Workout Fuel pre workout…none the rest of the day)
Fat: 50 grams or less
yes, the fat is very low, so are the calories. However, I wanted to try a new approach in regards to fat. I wanted to see if I kept fat low, I’d be able to absorb and digest all the protein faster. I consumed 7 meals, one of which was the peri-workout protocol.
It worked very well. I don’t believe 4 days of this very low fat intake is going to “cause the body to instantly shift to burning protein as a fuel source.” yes, it will draw upon protein for fuel, but it will also draw upon existing fat stores…which was the main goal at this time
Here’s a sample of my diet: I did this every day, Monday through Thursday
Meal 1: 3 scoops Whey after morning cardio + 3 FA3 capsules
Meal 2: 10 oz talapia + 2 cups broccoli + 3 FA3
Meal 3: 8 oz 99% lean ground turkey + 2 cups spinach + 3 FA3
Meal 4: Workout…1 Finibar, 1 scoop Workout Fuel, 2 scoops Anaconda, 1 scoop MAG-10
Meal 5: 2 cups egg whites + 12 spears asparagus + 3 Flameout
Meal 6: 10 oz Talapia + 2 cups cauliflower + 3 Flameout
Meal 7: 10 oz chicken + 12 asparagus spears + 3 Flameout
Friday: Carb Up
Followed the same exact menu as above, but added either 30 grams of carbs to each meal from either rice or yams and added one more Finibar to the peri-workout drink (total of just over 300 grams carbs for the day and an additional 1000 calories or so)
Saturday: Carb up #2
Same exact as Friday’s carb up, but went with 60 grams of carbs at each meal, instead of 30…total of just over 500 carbs for the day and an additional 800 calories more than Friday.
The results of the this:
Excellent!!!
I weighed 255 on Friday morning before beginning the carb up
Saturday morning I weighed in at 250
As of tonight, after a 500 carb day…only gained a pound on the scale and expect to be about 248 tomorrow morning
So, after an increase of over 600 grams of carbs and 2600 calories over the last two days, I’m down in weight, appear and feel much fuller and look considerably leaner for a two day period. I have pictures, but not going to post them 
The uptick in cals and carbs, “sent a signal to my body” that it’s not starving, restored balance and revved up my metabolic rate once again. Not to mention, gave me a HUGE psychological break. I’m actually hungrier on these high carb days, despite taking in more food…normal though, as carbs “promote hunger” especially after a few days of depletion, and they increase cravings due to certain hormones and “getting a taste” once again.
Plan for this week:
Same as last week, except I’m going to drop to 50 grams of carbs per day, and feel it out, day by day. i may carb up a bit earlier this week, but will have to take it a day at at time.
The last two days of carbing up has shown me how my body will handle the carb up process leading up to the show, as well as how it tolerates carbs in general. it’s been a while since I was super strict with carb intake and “hardcore fat loss.”
Current Training:
**I’ve lowered the “intensity” of my sessions. I’m still implementing the complexes, but have spread them out with more strength/hypertrophy work on days between. I did the complexes for a 3 week period, and it’s all I could handle. I wasn’t recovering well by the end, and as my body fat is coming down, my strength has started to dip some too. Nothing major, but a bit, and to be expected.
Here is what I’m currently doing:
**Doing 60 minutes fasted cardio 6 days per week (Sunday-Friday)
Monday AM Workout–Pull Day (Hip Extension dominant + some knee flexion work…some natural upper back work from the lower pulls)
**my hamstring/glute tie in area has always been a bitch of a spot for me. I decided to spend some extra time on this area, in hopes that I can improve it for the show
Pre-Fatigue:
A. Lying Hamstring Curls…4-5 X 8-10 regular reps + 20-30 bottom partials with a lighter weight (compliments of John Meadows). I’m loving these…painful and the pump really helps me focus on my hamstrings the rest of the workout. I’ve used a similar technique to this in the past…1 1/4 reps and it’s always worked well. I like this method better, as there’s no “lag” in the tension of the hammies, you sometimes get with 1 /4 reps
B. Top 1/2 Deads from pins
Cluster Activation…2-4 sets…1 rep, rest a few seconds, a second rep, rest a few seconds, and a 3rd rep…rest
These are done with a challenging weight, but not to the point of burn out…prep the body/CNS for the following exercises
C. Sumo Deads (really focusing on the stretch of the hips/hamstrings)
Extended Ramp…work up to challenging 5 rep weight, drop to 3 reps, work up to challenging 3 rep weight…usually about 10 sets or so
D. BB RDL’s…4-6 sets of 8-12 reps…aiming for a large ROM and stretch at the bottom…ramp weight if possible, but won’t if I’m being challenged within that rep bracket
E1 Seated hamstring Curls…4-6 sets of 8-12 reps (*utilize a drop, then double drop + partials on the last two sets)
E2. 45 degree Back Extensions…as many reps as possible with body weight, focusing on a hard glute squeeze at top
PM Workout
Back thickness and biceps
A1 Prone rear delt/Trap flies…actually involve the traps on this movement more than a traditional rear shoulder fly, but using a higher elbow position at the top and pulling my upper back together
4 sets of high reps…20-40 reps
A2. Prone Incline DB Shrugs on bench…4 sets of max reps…usually between 10-15 reps
B1. Seated Cable Row to mid chest…upper back focus…3-4 sets of 8-10 reps
B2. Blast Strap High pulls and external rotations…alternating every other set…max reps with bodyweight
C1. BB Shrugs with scapular retraction…just like a normal shrug, but at the top, I pull the blades back and together, like locking out a rack pull…5 sets…20, 15, 12.10,8 or however good reps I can get each set…try not to count reps that much…go by feel
C2. More blast strap high pulls and blast strap rear flies “crucifixes”…max reps
Biceps
I use a bunch of different techniques, not going to cover them. It’s usually a combination of supesets, slow tempo, fast temp, rest pause, partials, etc. I really go by feel on these…just aim to create a ton of fatigue and pump in the biceps/forearms. Some days I’ll focus mostly on the biceps, others I’ll focus more on brachialis and forearms
Boring ass AM cardio = 60 minutes
AM workout - about 90 minutes
PM workout = about 70 minutes
So, just over 3 1/2 hours of workouts on Mondays.
Tuesday
AM Workout…basically the Overhead Fat Superhero Complex CT has published recently. However, I made some changes to fit my body and capabilities
Blasted through it about 6, sometimes a 7th round if feeling good
That’s it for the morning workout…takes about an hour
I choose to keep the complexes in because they’re excellent for fat loss, and allow me to increase intensity and density a ton. I love training hard and fast like this, so it suits me well. Plus, I’m in “a zone” right now and these are perfect for my mentality at the moment…battle mode!
PM Workout—Isolation work for shoulders…about 30-45 minutes worth depending on how I’m feeling. Will do the sled if I’m really not feeling the weights. Then I try to get another 15-20 minutes of low intensity treadmill work after that
Tuesday total:
Lame morning cardio = 60 minutes
AM workout = 60 minutes, but intense
PM workout = 45-60 minutes
Total = about 3 hours
Wednesday
Legs—Squat and Quad Dominant—strength and hypertrophy work
A. BB Front Squat…ramping sets of 3
B. BB Back Squat (start at top weight for Front Squat)…Extended ramp…work up to challenging 5 rep, drop to 3 reps, work up to challenging 3 rep set
C1. Leg press + bands (bands provide constant tension and “save the knees” upon lock out…ramping sets of 8-10 reps, utilizing a slower negative and deep ROM
C2. Standing Calf Raises **Double contraction…2 second pause at bottom, drive up, drive up again to max extension and hold for 2 seconds at the top…15, 12, 10, 8 reps + top partials on last couple of sets
D1. Quad Extenstions…8-10 reps + top partials for max reps at lighter weight…these suck!
D2. Seated Calves…8-10 reps + top partials + a drop set or two at end
PM Workout…Lower Sled Work + walking lunges
Basically pushed the sled for 30 yards, then do walking lunges back for 30 yards with just bodyweight…very minimal rest…again, focusing on those damn hamstrings and glutes. I do this for as long as I can tolerate, which is around 30 minutes or so
Getting ridiculous at this point morning cardio = 60 minutes
AM weights = 90 minutes
PM sled work = 30 minutes
Another 3 hours or so
Thursday…OFF, except cardio…morning fasted and another easy session later in the day of about 30-45 minutes
Ok, I’m fried…that’s it for now.
Is this split a little unusual? Maybe. However, I’ve been at this for a long time and I feel it’s a great blend of strength and density based work. A perfect combination for fat loss, in my book.
Please feel free to ask any questions you may have if desire, but be quick…back to depletion mode again starting tomorrow…the carbs from the weekend will carry me through about mid-day on Monday, then I may be “zombie’ing it” for a few days
Great post!
Do you think your training age has allowed you to work up to this crazy amount of daily work? Do you think you could have tried something like this in your first few years of training, or did you do something like this when you were a beginner?
maybe a dumb question here, but do you feel the Anaconda protocol is helping you retain more muscle mass than say, a maltodextrin/dextrose and whey shake during your workout? just curious to hear how you dieted down in the past before Anaconda, FINiBARs and Surge workout fuel was around.
[quote]synergy93 wrote:
Even though, I obviously don’t know any of you personally, I can feel your genuine support. That’s what I love about the bodybuilding/iron community.
[/quote]
Something I echo as well. I always feel like there’s a pretty good support structure on here, (despite the constant bickering that seems to go on in some threads -lol). Great to see your progress big man, keep pushing hard!
S
Wow! I really liked that last post! I always thought I was crazy with my daily training volume and twice-a-day workouts 6 days a week. Then I read your update!
The workouts we do are actually not too diffrent, but you seem to “bear” a lot of cardio. Very impressiv, man!
Have you tried PowerDrive/Spike in very low carb phases / diets / depletions? I found this combination to help me tremendously with how I feel when on high training volume combined with low carbs and calories.
Thanks guys…just got done with my second workout…ate 10 oz of chicken…1 cup spinach, 1 cup romaine…apple cider vinegar…a bit of zero sugar salsa and 3 FA3’s
Packed up 12 oz of talapia and 2 cups broccoli and 3 Flameout for the road…back to work…then to meet someone to work on my posing…I need A TON of work on posing
Paragon—I’m one of the lucky ones that needs to do quite a bit of cardio near the end…just the last 3 weeks or so…hardly any before that…sucks…hate it…boring…but necessary for me!!!
I’ll check back in later
I had a great overhead press workout today…I’ll post what I did later, if I’m not in a permanent body cramp from the posing
Synergy,
Did you decide to go with HOT-ROX or did you decide on something else? Also, do you get a MAJOR cinnamon body odor while taking Receptomax? I’ve had several people ask me why I smell like a bakery.
[quote]The Mighty Stu wrote:
[quote]synergy93 wrote:
Even though, I obviously don’t know any of you personally, I can feel your genuine support. That’s what I love about the bodybuilding/iron community.
[/quote]
Something I echo as well. I always feel like there’s a pretty good support structure on here, (despite the constant bickering that seems to go on in some threads -lol). Great to see your progress big man, keep pushing hard!
S[/quote]
Thanks Stu…YOU TOO!!!
Carb up start tomorrow???
[quote]hockey_guy wrote:
Synergy,
Did you decide to go with HOT-ROX or did you decide on something else? Also, do you get a MAJOR cinnamon body odor while taking Receptomax? I’ve had several people ask me why I smell like a bakery.[/quote]
Actually, I haven’t started the HOT-ROX…kind of nervous…I get a edgy from thermogenics. Plus, I’m downing 2 8 oz cans of spike per day…one before morning cardio and another before weights a few hours later…don’t want to over stimulate.
I’ll probably not take it…I’ve come this far without it.
I haven’t noticed a cinnamon body odor from RM…working out 3 times per day, I usually have a hint of “ball sack” lingering LOL
[quote]wannabebig25 wrote:
maybe a dumb question here, but do you feel the Anaconda protocol is helping you retain more muscle mass than say, a maltodextrin/dextrose and whey shake during your workout? just curious to hear how you dieted down in the past before Anaconda, FINiBARs and Surge workout fuel was around.[/quote]
NO QUESTION, WITHOUT A DOUBT, ABSOLUTELY!!!
IT HAS MADE A HUGE DIFFERENCE.
INCREASED RECOVERY, INCREASED WORK CAPACITY, INCREASE IN STRENGTH (DUE TO RECOVERY MOSTLY), INCREASE, INCREASE, INCREASE…IN EVERYTHING…SERIOUSLY.
I’VE HELD ON TO APPROXIMATELY 10-15 LBS MORE LEAN BODY MASS WHILE DIETING USING THE ANACONDA PROTOCOL AND MAG-10 AS A “MEAL REPLACEMENT/FILLER”
IN MY OPINION, THERE IS NO COMPARISON WHATSOEVER, AND THESE PRODUCTS ARE SIMPLY THE BEST ON THE PLANET.
EXPENSIVE…SURE, BUT WORTH IT, IF YOUR PASSION LIES IN THE WORLD OF PHYSIQUE DEVELOPMENT
[quote]ashylarryku wrote:
Great post!
Do you think your training age has allowed you to work up to this crazy amount of daily work? Do you think you could have tried something like this in your first few years of training, or did you do something like this when you were a beginner?[/quote]
Training age, no doubt has a large impact on your ability to do a lot of work and recover from it. However, there’s a limit to our physiologies, and whether you’re a beginner or not, you need to develop a keen sense of your strengths and weaknesses, pertaining to what your body can handle.
I am fortunate to have been exposed to “this style of training” since the age of 15 through sports. I was lucky enough to have coaches that “were ahead of the curve” in regards to training at the time, and i developed the ability to withstand a lot of physical work at an early age.
Genetics no doubt play a role, as well. I feel I’m “gifted” in this department, especially related to explosive type training (I’m naturally very, very, fast twitch dominant).
However, like any other sort of “stress” you place on the body, it’s amazing ability to adapt will eventually acclimate to that stress over time. Some will develop a higher tolerance, than others…again, genetics. BUT, the psyche plays almost as large of a role, in my opinion.
I wouldn’t “recommend” EXACTLY what I’m doing to any beginner, as they just need to learn to be consistent, in and out of the gym, learn how to work WAY beyond their comfort zone, add weight to the bar (for the most part), and most importantly, in my opinion, LEARN HOW TO TRAIN (NOT WORKOUT), LEARN WHAT WORKS FOR THEM (EFFICIENCY) AND LISTEN TO THEIR BODIES.
Once a trainee has a solid understanding of these basic concepts (consistency will determine how soon this happens), then they can start implementing some more “advanced techniques and methodologies.”