Synergy93 - Fill Us In

Training
521

[quote]synergy93 wrote:
Thanks for the message.

To be honest, I track my macros much less these days. Since beginning Indigo-3G , it seems I can’t really “out eat” it!

I basically aim to have between 40-50 grams of protein at each solid meal (usually 3-4 per day and sources are the usual suspects…eggs, egg whites, chicken, fish, lean beef, turkey, protein powder).

I then have about 75-100 grams of carbs at breakfast
175-250 grams of carbs peri-workout…depending on the amount of work I’m doing that workout

75 grams carbs post workout meal #1
50 grams carbs post workout meal #2

Sometimes I’ll have a few (or a lot) of rice cakes with my last meal

So, I guess I have ABOUT:
300 grams protein
350-500 grams of carbs
100-150 grams of fat
Around 4000 cals per day, give or take

Interestingly, since beginning Indigo-3G, or at least the last 4 weeks or so (not counting the feasts we had in CO), I have basically had ZERO cravings for junk food. Some of that is attributable to having a higher carb intake each day, but the reports of people not craving junk, seem to hold true for me as well.

I’ve actually been trying to “tighten up” a bit since returning home from CO. I’m borderline “too puffy” for my liking. I’m weighing just over 280 again (was up to over 290 while there, but that was mostly from the massive amounts of FINiBARs, Surge Workout Fuel, ANACONDA, MAG-10 a couple times per day).

I just lower my overall food intake a couple days per week and it’s enough to get the scale moving south.

Hopefully, I answered your question…it’s been a long day…kind of brain dead

[quote]ryanbCXG wrote:
Synergy: Now that you are gaining whats the diet look like? Obviously periwork out is pretty crazy but whats the rest looking like? Any idea on estiimated breakdown/expample days? Hope training is going good even though you not in CO anymore and back to MN where the humidiity wont quite.[/quote]
[/quote]

Thanks for the response. I love how dialed in you are to your body with training and diet. Something i hope to have some day. Love the updates.

522

Heya Brother,

Definitely enjoying my summer here! With a week in Bermuda, then a week in Colorado, and now just relaxing and seeing friends,… well, I think I’ve earned it -lol. I was just telling someone earlier today that I always have a difficult time with my eating during the summer months because I don’t have the same rigid schedule I follow during the school months. Actually, I’m kind of looking forward to September so i can really lock things down. Like you I always have weak points to work on, and you can’t make consistent progress if you’re not consistent with your diet, no matter how solid your training is.

My plan is similar to yours, eyeing a late fall show. I believe that I have to pick a show date before the end of June 2012, so once the schedules start getting posted I’ll be able to get a rough idea of what my Spring will look like.

The Indigo helps without a doubt. I’ve definitely filled out a bit, yet I’m still sporting striations in my delts, so whatever I’m weighing (still don’t know,… and not gonna find out until Sept 1st!) I’m fairly solid. As with every year, as long as I’m in a better position than the year before, I know I’ll be good. Did you by any chance take pics during your last prep? I’ve always tried to be able to compare my weekly progress to pics from my previous contest preps.
Your conditioning was definitely good last time, although I don’t think anyone is ever truly tight enough, and with even a couple of lbs of well placed muscles, and the same if not better conditioning, I see you being damn hard to beat. Bob Chiccerillo always says that a good big man will always beat a good little man, so you just have to be that good big man (You’ve already got the BIG part down pat! -lol)

Keep us all posted brother. I’ve found the last 3 years that knowing that other people are following along on my contest journeys makes me dig down just a little bit deeper when I’m run down (don’t want to let anyone down).

Cat sends her best. Hopefully we can all get together again some time in the future. Actually got a phone call from Hipscar about an hour ago, reminded me how much we just had an awesome time talking show in CO.

All the best big man.

S

523

Enjoyed the vids. Keep it up!

524

524×800 69.4 KB

It’s been a while since I’ve posted anything here. I thought I’d throw up a couple of pics, showing my progress from July 2006, though June 2011.

The first pic is exactly 6 months into my initial body transformation. I chose to do a BB show, to set a deadline for myself. It worked. I weighed 220 in that pic…lost over 80 lbs. to get there. I wasn’t even close to lean enough, but I was damn proud of the progress I made over that 6 months.

The second pic is from this past June. Still not lean enough :slight_smile:

I thought you guys would like to see what five years of hard training and sound nutrition can do!!!

525

[quote]synergy93 wrote:
It’s been a while since I’ve posted anything here. I thought I’d throw up a couple of pics, showing my progress from July 2006, though June 2011.

The first pic is exactly 6 months into my initial body transformation. I chose to do a BB show, to set a deadline for myself. It worked. I weighed 220 in that pic…lost over 80 lbs. to get there. I wasn’t even close to lean enough, but I was damn proud of the progress I made over that 6 months.

The second pic is from this past June. Still not lean enough :slight_smile:

I thought you guys would like to see what five years of hard training and sound nutrition can do!!!
[/quote]

526

That’s some damn good work, John!! Very motivating.

What is the difference in weight between the two pictures? Keep up that solid work!

527

All I can say is wow.

528

Even though you were ‘only’ 220 in the pic from the first contest, 220 lbs at 6’ is very impressive (but I’m sure most people won’t get it as you don’t look like Ronnie Coleman). The difference between the two pics though is quite drastic indeed. Excellent work brother. Consistency and hard work paying off!

S

529

Thanks guys.

I officially weighed in at 242 for this past show.

Just goes to show how misleading the scale can be. I look more than 20 lbs heavier in the second pic

Plus, I look like I’m about 12 years old in that first pic lol

530

those are some incredible shots! did you just do a show in Virginia few months ago?

531

Thanks myosaurus (great name BTW)…no, didn’t do a show in Virginia. Maybe I have a twin out there?? :slight_smile:

532

For someone who was already pretty advanced, that is damn impressive.

Loved watching your training vids from CO.

533

Beast!!

534

Synergy - I’ve been following this thread and also catch some of your comments in the Training Lab spills.

Great stuff. I hope you continue to contribute.

535

very impressive reading, what do your back workouts look like?

536

wow fkin sick progress pics, synergy. was the key just high reps to tighten and tone?

537

[quote]thefederalist wrote:
wow fkin sick progress pics, synergy. was the key just high reps to tighten and tone?[/quote]

I think his secret is tricep kickbacks. I saw him doing them in CO after every session when he thought no one was around. Obviously they are working!

538

Pretty sure it was more the KB curls he was doing with 15lbs. All that non fuctional muscle

On a serious note though the progress he has made is astounding wait till he puts up some pics of where he is at now and when he diets down it will be insane.

539

Don’t know if you are still checking this thread out much Big man, but I sent that PM you requested, let me know if you got it or not, I’ll resend if need be.

540

I will be starting to post my progress pics, current training program and it’s intended affect on body comp, current nutritional strategies and it’s intended affect on body comp, etc.

I’ll do this, if those of you visiting this forum are interested. Otherwise, I won’t really post much and just keep plugging away at my goal of winning my show in 13 1/2 weeks!

Think a few of you would be interested in following along??