Author Topic: MONSTER TRICEPS! Ask JROD (Nattie BB CHAMP) Q & A  (Read 356735 times)

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Re: MONSTER TRICEPS! Ask JROD (Nattie BB CHAMP) Q & A
« Reply #250 on: May 06, 2007, 11:32:15 PM »
Dextrose is crap. You can use waxy maize or the best is pure vitargo. Dextrose will give you a very uncomfortable bloat while vitargo will keep it down. Shakes are not needed on non workout days. The concept is to restore your empty cells after a workout.  Cells can not be empty if you have not done anything.

Is this what you meant to write???

Use these plese, they are for free. .......,,,,,,,,,,,,,,,,:::;;;'''',,>>....


It's fucking annoying to read your posts.

jrod

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Re: MONSTER TRICEPS! Ask JROD (Nattie BB CHAMP) Q & A
« Reply #251 on: May 06, 2007, 11:35:12 PM »
Dextrose is crap you can use waxy maize or the best is pure vitargo dextrose will give you a very uncomfortable bloat while vitargo will keep it down shakes are not needed on non workout days the concept is to restore your empty cells after a workout  cells can not be empty if you have not done anything

What is the Glycemic Index (GI) of waxy maize? 

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Re: MONSTER TRICEPS! Ask JROD (Nattie BB CHAMP) Q & A
« Reply #252 on: May 09, 2007, 11:58:01 AM »
Dextrose is crap you can use waxy maize or the best is pure vitargo dextrose will give you a very uncomfortable bloat while vitargo will keep it down shakes are not needed on non workout days the concept is to restore your empty cells after a workout  cells can not be empty if you have not done anything

 ::)

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Re: MONSTER TRICEPS! Ask JROD (Nattie BB CHAMP) Q & A
« Reply #253 on: May 09, 2007, 03:13:58 PM »
Hey Jrod.. what's your cardio regime like?

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Re: MONSTER TRICEPS! Ask JROD (Nattie BB CHAMP) Q & A
« Reply #254 on: May 10, 2007, 01:47:01 AM »
Hey Jrod.. what's your cardio regime like?

Off-season, I do not do any.  For my last show, here's what I did ( 1 cardio = 1 session that week on an off day):

8 Weeks Out: no cardio
7 Weeks Out: 1 cardio
6 Weeks Out: no cardio
5 Weeks Out: 2 cardio in one day
4 Weeks Out: 2 cardio in one day
3 Weeks Out: 1 cardio, 1 cardio at night after morning weightlifting
2 Weeks Out: 1 cardio, 2 X 1 cardio at night after morning weightlifting
1 Week  Out: NO MORE CARDIO


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Re: MONSTER TRICEPS! Ask JROD (Nattie BB CHAMP) Q & A
« Reply #255 on: May 16, 2007, 02:19:56 PM »
Jrod,

Thanks for your reply.

Do you use a carb cycling diet ? or you work with one high carb day a week ?


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Re: MONSTER TRICEPS! Ask JROD (Nattie BB CHAMP) Q & A
« Reply #256 on: May 16, 2007, 06:34:11 PM »
Jrod,

Thanks for your reply.

Do you use a carb cycling diet ? or you work with one high carb day a week ?



his diet is listed in this thread.

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Re: MONSTER TRICEPS! Ask JROD (Nattie BB CHAMP) Q & A
« Reply #257 on: May 17, 2007, 07:29:01 PM »
Jrod,

Thanks for your reply.

Do you use a carb cycling diet ? or you work with one high carb day a week ?



Aside from the fact that I eat less (carbs, protein, fat) on off days compared to training days (I wouldnt call this carb cycling, though), I do not have any special high carb days.  I do not do anything too fancy, I just diet harder and harder until I get lean enough.

Here is the idea (getting ready for a show):
1) I start with a basic diet (high protein, moderate carbs, low fat)
2) I gradually (weekly) reduce calories from this basic diet (mostly from carbs and fat, a bit form protein)
3) I gradually eat more and more vegetables.



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Re: MONSTER TRICEPS! Ask JROD (Nattie BB CHAMP) Q & A
« Reply #258 on: May 18, 2007, 02:01:44 AM »
Jrod - great physique.  I don't know whether to feel inspired or depressed.  ;D

You mentioned a diet of high protein, moderate carb, low fat... do you know what your macro ratio is when dieting and not dieting?  I don't think this has been asked and answered already, I hope.

Also, when you diet down, how are your lifts affected?  I find my endurance suffers badly and I'm only good for about 25 minutes if I keep to the same weights.  After that I'm a limp noodle.  :-[  Do you change your routine when cutting back the cals (reduce sets or drop weight)?

Thanks for any insight.

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Re: MONSTER TRICEPS! Ask JROD (Nattie BB CHAMP) Q & A
« Reply #259 on: May 18, 2007, 06:55:10 AM »
jrod, awesome physique!!!! really impressive...

and its good to hear you use Max-Ot, im trying for some time now and liking it...

would be too much if i asked you to post your workouts??? (i mean, what bodypart/day and what exercises...)

thanks in advance!!!
!

jrod

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Re: MONSTER TRICEPS! Ask JROD (Nattie BB CHAMP) Q & A
« Reply #260 on: May 18, 2007, 11:07:36 AM »
Jrod - great physique.  I don't know whether to feel inspired or depressed.  ;D

You mentioned a diet of high protein, moderate carb, low fat... do you know what your macro ratio is when dieting and not dieting?  I don't think this has been asked and answered already, I hope.

Also, when you diet down, how are your lifts affected?  I find my endurance suffers badly and I'm only good for about 25 minutes if I keep to the same weights.  After that I'm a limp noodle.  :-[  Do you change your routine when cutting back the cals (reduce sets or drop weight)?

Thanks for any insight.

I do not know what it is exactly in the off season (because I dont strictly count and it fluctuates a bit: eg if i eat chicken instead of steak thats less fat), but this should give you an idea

I started my diet for this year's TU at 14 weeks out with the following breakdown:  395 Carbs, 499 Protein, 33.5 Fat = 3878 Calories
As of today I am 8 weeks out and eating: 272 Carbs, 400 Protein, 9 Fat = 2769 Calories

As far as my training goes it is similar off season and precontes, though my strength is affected by dieting.  However, I do my best to dig deep and stay as strong as possible.  I don't necessarily use the same weights (I WOULD IF I COULD, if i stayed as strong as off season throughout my diet!), but I keep the same rep range (4-6). 

Hope this helps.

jrod

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Re: MONSTER TRICEPS! Ask JROD (Nattie BB CHAMP) Q & A
« Reply #261 on: May 18, 2007, 11:18:34 AM »
jrod, awesome physique!!!! really impressive...

and its good to hear you use Max-Ot, im trying for some time now and liking it...

would be too much if i asked you to post your workouts??? (i mean, what bodypart/day and what exercises...)

thanks in advance!!!

I train 2-3 days on 1 day off (off season its usually always 2 on, 1 off); so, bodyparts do not always fall on the same day every week.  Here is my workout; unless noted, i train in a 4-6 rep range, and i train in the order listed

1) Back, Biceps: 2 barbell rows, 2 weighted pull ups, 2 cable rows/ 2 dumbell curls, 2 barbell curls
2) Chest, Triceps: 2 Incline barbell, 2 incline dumbell, 2 plate loaded hammer strength decline/ 2 lying extensions, 2 cable push-downs
3) Quads, Hamstrings: 2 Squats, 2 Leg Presses, 2 Hack Squats / 2 Hamstring Raises (aka GHR), 3 Lying Leg curls
4) Traps (6-8 reps), Abs (7-9), Forearms(6-8): 3 Shrugs / 2 cable crunches, 3 dumbbell crunches / 2 barbell wrist curls (off bench), 2 standing Dumbbell wrist curls
5) Shoulders, Calves(6-8): 2 Barbell Presses, 2 Dumbbell Presses, 2 Side laterals / 3 Standing Calf raises, 2 Seated Calf Raises.


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Re: MONSTER TRICEPS! Ask JROD (Nattie BB CHAMP) Q & A
« Reply #262 on: May 18, 2007, 11:22:35 AM »
perfect, sweet and simple thats all you need is basic movements, heavy weight, good form and consistency. your a true inspiration j rod i started to pack my own lil mrps a week ago. oatmeal and whey in a ziplock and I'm getting about 50 g more carbs and 100 gm more protein a day. putting me at 320 gm protein, 150 gm carbs, 70 gm fat

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Re: MONSTER TRICEPS! Ask JROD (Nattie BB CHAMP) Q & A
« Reply #263 on: May 18, 2007, 11:29:57 AM »
Hahaha, thats great.  I hope that helps out-- I know it has been very convenient for me and has saved me a lot of money.

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Re: MONSTER TRICEPS! Ask JROD (Nattie BB CHAMP) Q & A
« Reply #264 on: May 18, 2007, 12:32:51 PM »
I train 2-3 days on 1 day off (off season its usually always 2 on, 1 off); so, bodyparts do not always fall on the same day every week.  Here is my workout; unless noted, i train in a 4-6 rep range, and i train in the order listed

1) Back, Biceps: 2 barbell rows, 2 weighted pull ups, 2 cable rows/ 2 dumbell curls, 2 barbell curls
2) Chest, Triceps: 2 Incline barbell, 2 incline dumbell, 2 plate loaded hammer strength decline/ 2 lying extensions, 2 cable push-downs
3) Quads, Hamstrings: 2 Squats, 2 Leg Presses, 2 Hack Squats / 2 Hamstring Raises (aka GHR), 3 Lying Leg curls
4) Traps (6-8 reps), Abs (7-9), Forearms(6-8): 3 Shrugs / 2 cable crunches, 3 dumbbell crunches / 2 barbell wrist curls (off bench), 2 standing Dumbbell wrist curls
5) Shoulders, Calves(6-8): 2 Barbell Presses, 2 Dumbbell Presses, 2 Side laterals / 3 Standing Calf raises, 2 Seated Calf Raises.



thanks man!!! similar to my routine in some days, im also doing a little less volume and its getting even more similar to yours.
 as some people already said, you are really an inspiration. keep the good work!
!

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Re: MONSTER TRICEPS! Ask JROD (Nattie BB CHAMP) Q & A
« Reply #265 on: May 18, 2007, 12:41:12 PM »
Jrod,
Thanks for the response.  

Your current diet looks roughly 39-58-3 and 6 weeks ago 41-51-8.  

My carbs are about the same (40%), but protein is lower (250g) and fats much higher (25-30%).  I thought this would give me sufficient protein while controling insulin and fat gain (to some extent) on a clean bulk.  Problem is - I don't look like you.  8)  

You really seem to favor protein into a range where most naturals don't go, and fats are amazingly low.  I would really like to know what led you to this approach, or if you found it by trial and error to just be what works for you (and it obviously does!)  Is your energy level and sex drive (not to go to far here) generally good - I have heard that extremely low fat diets can lower test levels.

Also about high protein - good story about you and your mate eating 300g of protein powder in the gym parking lot!  ;D

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Re: MONSTER TRICEPS! Ask JROD (Nattie BB CHAMP) Q & A
« Reply #266 on: May 18, 2007, 04:32:02 PM »
Jrod,
Thanks for the response.  

Your current diet looks roughly 39-58-3 and 6 weeks ago 41-51-8.  

My carbs are about the same (40%), but protein is lower (250g) and fats much higher (25-30%).  I thought this would give me sufficient protein while controling insulin and fat gain (to some extent) on a clean bulk.  Problem is - I don't look like you.  8)  

You really seem to favor protein into a range where most naturals don't go, and fats are amazingly low.  I would really like to know what led you to this approach, or if you found it by trial and error to just be what works for you (and it obviously does!)  


Aside from being influenced by certain articles and people (skip lacour, jeff willet, etc.) that advocate high protein, I have found over the years that there is a correlation between my protein intake and rate at which I improve.  Of course, I am still learning what is best for my body, but I have noticed that I make better gains off season and hold on to more muscle pre contest when I keep my protein intake very high.

As for fats, in order to lower calories, i must reduce either carbs, protein, or fat.  Since i want my protein intake to be high, i usually reduce protein least, and reduce most from fat and carbs.  This is what, so far, I have found works for ME. 

Is your energy level and sex drive (not to go to far here) generally good - I have heard that extremely low fat diets can lower test levels.

Also about high protein - good story about you and your mate eating 300g of protein powder in the gym parking lot!  ;D

remember, the above diet is pre contest; i eat more fats off season.  I think EFA are necessary and good for growth, however, my main concern when getting ready for a show is conditioning (gaining muscle is done in the off season and once dieting starts, that is what i have to work with).  Furthermore, I doubt i will go lower than above in terms of fat, so the ratios you calculated will change as i drop carbs (and a bit of protein towards the end). 

Regarding energy levels, i do start to feel more tired and have a harder time getting through workouts as i get closer to the show (due to lack of calories), but this is inevitable.  Like i said, my main concern is getting lean; and if that means i have to suffer a bit, so be it (its only for a few weeks a year, anyways).

Finally, regarding my sex drive, even when dieting my sex drive is good (if not annoying).  Genetics, age, personality, who knows, but i do not have a problem with sex drive, despite the fact that I too have heard that low fat diets affect testosterone levels.  Remember, I eat less calories and low fats FOR PRE CONTEST, NOT YEAR ROUND; so, if you are NOT getting ready for a show, I would suggest a more reasonable level of fats and calories. 

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Re: MONSTER TRICEPS! Ask JROD (Nattie BB CHAMP) Q & A
« Reply #267 on: May 18, 2007, 11:25:23 PM »
gaining muscle is done in the off season and once dieting starts, that is what i have to work with

Your offseason condition is absolutely awesome J!  :o

Do you attribute this to simply being on target with your cals and not having too much spillover to bodyfat?  Or do you pepper your offseason with short periods of fat loss?

As I get older it seems that fat gain is becoming an increasing inevitability (34 now - damn handles! :() when making strength and muscle gains.  I've been considering a "sawtooth" approach of 2 weeks bulk/1 week diet, but I don't want to stifle the growth of a healthy natural hormonal state.

Any way, I promise to quit pestering ya soon.  ;D  Best of luck in your upcoming show - I'm sure you're gonna kick ass!

jrod

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Re: MONSTER TRICEPS! Ask JROD (Nattie BB CHAMP) Q & A
« Reply #268 on: May 19, 2007, 02:53:22 AM »
Your offseason condition is absolutely awesome J!  :o

Do you attribute this to simply being on target with your cals and not having too much spillover to bodyfat?  Or do you pepper your offseason with short periods of fat loss?

As I get older it seems that fat gain is becoming an increasing inevitability (34 now - damn handles! :() when making strength and muscle gains.  I've been considering a "sawtooth" approach of 2 weeks bulk/1 week diet, but I don't want to stifle the growth of a healthy natural hormonal state.

Any way, I promise to quit pestering ya soon.  ;D  Best of luck in your upcoming show - I'm sure you're gonna kick ass!

First of all, thanks for the compliment and good luck. 

I would attribute my off season condition to diet and genetics.  I do NOT have short periods of dieting/fat loss in the off season.  I simply eat to build muscle while staying relatively lean (ie a good amount of food, but not WAY too much).  I try to keep protein intake high, try not to eat way too much in the form of carbs and fat (but eat enough), and try to eat relatively clean.  I have learned (so far) what "enough" or "how much i need" is through trial and error over the years.

As for your "sawtooth" approach, I would say give it a try.  You've just gotta figure out what works for you. 

As for asking questions, Its okay.  After all, if i was really pestered/bothered by them I just wouldn't respond; so go ahead. ;)

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Re: MONSTER TRICEPS! Ask JROD (Nattie BB CHAMP) Q & A
« Reply #269 on: May 21, 2007, 11:13:55 PM »
         J Rod,

                  Do you cycle creatine, and if so, how long on and how long off ?

                  Also, what from do you use ?   monohydrate   
                                                            kre-alkalyn
                                                            ethyl-ester

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Re: MONSTER TRICEPS! Ask JROD (Nattie BB CHAMP) Q & A
« Reply #270 on: May 22, 2007, 05:03:08 AM »
I would attribute my off season condition to diet and genetics.  I do NOT have short periods of dieting/fat loss in the off season.  I simply eat to build muscle while staying relatively lean

AAARRGH!  ;D

Even on 40c-30p-30f, I feel like I'm eating a lot of carbs sometimes.  I'll do some playing around with it and start supplementing some protein powder to up the 30p (been using whole foods only for awhile), and track my progress for a month or so.

As for asking questions, Its okay.  After all, if i was really pestered/bothered by them I just wouldn't respond; so go ahead. ;)

It's great having a natural competitor here, J.  Thanks for taking the time to post and for sharing your knowledge, bro.  :)

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Re: MONSTER TRICEPS! Ask JROD (Nattie BB CHAMP) Q & A
« Reply #271 on: May 22, 2007, 05:13:53 AM »
It's great having a natural competitor here, J.  Thanks for taking the time to post and for sharing your knowledge, bro.  :)

Jrod is all class and it's an honour to have him post on this board.  :)

jrod

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Re: MONSTER TRICEPS! Ask JROD (Nattie BB CHAMP) Q & A
« Reply #272 on: May 22, 2007, 12:06:13 PM »
         J Rod,

                  Do you cycle creatine, and if so, how long on and how long off ?

                  Also, what from do you use ?   monohydrate   
                                                            kre-alkalyn
                                                            ethyl-ester


Yes, I do cycle off creatine.  I take a week off from training/gym every 7-10 weeks.  I usually stop taking creatine the last few days of the last week at the gym, stay off the entire week off and first week back, and start loading again the second week back. 

In general, i stay on creatine for about 8 weeks and take 2 weeks off.  I always load when i start the cycle of creatine.  Also, I use monohydrate. 

jrod

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Re: MONSTER TRICEPS! Ask JROD (Nattie BB CHAMP) Q & A
« Reply #273 on: May 22, 2007, 12:09:34 PM »
AAARRGH!  ;D

Even on 40c-30p-30f, I feel like I'm eating a lot of carbs sometimes.  I'll do some playing around with it and start supplementing some protein powder to up the 30p (been using whole foods only for awhile), and track my progress for a month or so.

When supplementing with protein powder, i think the most beneficial time to take this would be pre/post workout (with some dextrose or high GI carbs).  This should help get your intake higher, too.

It's great having a natural competitor here, J.  Thanks for taking the time to post and for sharing your knowledge, bro.  :)

No problem.

Jrod is all class and it's an honour to have him post on this board.  :)

Thanks!

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Re: MONSTER TRICEPS! Ask JROD (Nattie BB CHAMP) Q & A
« Reply #274 on: May 24, 2007, 08:10:37 PM »
Hey guys :). I've been on these Boards as a guest for a while now and thought it was about time to get into the action so to speak ;).

 I have to say that some of the tips that JROD has posted here  have helped me quite a bit and answered a number of questions that have been nagging me for a while. It's great to hear from someone that is down to earth and happy to share what he has learnt with others. Keep it up mate, all your advice and knowledge is much appreciated  :).