Author Topic: The Making of The Long Road to Compete 2005 -2007 (Read 753773 times)

What is your height/weight in the above pic?
*How far out are you from the show (weeks)?
*How are your strength levels at this stage?
*How much cardio, if any, are you doing?
*How many days per week are you weight training?
*What are your calories, protein, carbs, fat?

6 ft 1 and a half........
250 or so
show is june 10 .....12 weeks or so...............
lol piss poor weak as a kitten
twice a day (first thing in the AM on an empty stomach) then at night 30 mins each time
5 or 6

carbs = 150 grams per day (3 days a week tue thurs sat it's low carbs 50 grams only,fiburous carbs only water based in and outta ur system fast brocolli ,cauliflower)
protein = 400 grams per day
i got a food scale and a nutritional book
fat varies (i cant even think right now lol ,this sucks)
any tips or suggestions?

Freakzilla_2 · « **Reply #1809 on:** February 28, 2006, 02:16:52 PM »

How much water are you drinking?

Freak

Freakzilla_2 · « **Reply #1810 on:** February 28, 2006, 02:22:19 PM »

BTW you probably need more fats....fish oils...flax seed oil.....almonds...walnut s.

Try adding a little to each meal. For example have a small handful of almonds or a tablespoon of flax. I bet your energy levels and mood will increase.

Freak

michael arvilla · « **Reply #1811 on:** February 28, 2006, 07:40:22 PM »

Quote from: MindSpin on February 28, 2006, 03:20:22 PM

well, at 12 weeks out, this is where it gets serious. judging by your pics, I would say you are behind schdule on nailing your condition. You can still come in diced, but it's going to take everything you've got. Here are a few thoughts:
*Keep doing cardio 2x/day for 30-40 minutes per session. Definitely on an empty stomach in the am & after finishing all your meals in the pm. Depending on how you're coming along, you may be able to back off about four weeks out.
*Your protein intake might be a tad low. Perhaps your fat intake as well. I have not seen what your nutrition plan consists of, but don't be afraid to add red meat.
*Cut back your weight training to four days per week and keep training HEAVY. Don't feel like you need to add a bunch of "shaping" exercises and shit like that.
* Keep taking pics every week from the same angle, same lighting, same trunks. This will be your best gauge.
If you come in at around 5% BF, dry & full, I predict that you'll weigh in around 205-210lbs. It may not sound like much, but after you drop 10-12lbs. of water and about 13% BF, you'll look way bigger than you do at 250.
Looking forward to seeing the progress!

thanks Yemeni................so unds like real solid advice
i appreciate it..........
i have a new found respect for anyone that's ever stepped on a BB stage (lol even you Freak)
i never knew what it took/what you guys went thru
btw ..freak im trying for 2 gallons a water per day (not getting it all in but trying,carry my crystal lite wherever i go)
anyways thanks again!!!!
MIKE

Princess L · « **Reply #1812 on:** February 28, 2006, 07:46:40 PM »

Quote from: michael arvilla on February 28, 2006, 11:55:33 AM

fat varies (i cant even think right now lol ,this sucks)
any tips or suggestions?

Fish oil (6 grams)
The DHA part is good for the brain

Capt._America · « **Reply #1813 on:** March 01, 2006, 12:48:10 PM »

You look 3 weeks out already, great job.

sarcasm · « **Reply #1814 on:** March 01, 2006, 01:28:21 PM »

lookin' good Mike, good luck.

Faust · « **Reply #1815 on:** March 01, 2006, 02:25:52 PM »

Your face looks a lot leaner. Lol, it looks like you lose the fat there the easiest.

Just keep on going Mike, maybe you won't come in at 5% bf. But you'll look pretty good with 8% as well, so don't give up. Give it your best. Peace.

Acerimmer1 · « **Reply #1816 on:** March 01, 2006, 04:48:59 PM »

Quote from: Faust on February 27, 2006, 01:58:01 PM

Just concentrate on your rat, assrimmer. I have the feeling thinking is not your thing.

Ha Ha you do write for Musclemag. LOL. Why is it when you guys describe exercises it always sounds like you're just giving a reproduction of somebody elses explanation of how to do the exercise well, without actually ever having had an understanding of the finer points of what you're talking about?

Karl Kox · « **Reply #1817 on:** March 01, 2006, 05:02:29 PM »

Hey big Mike any cheat days ?

Mr. Intenseone · « **Reply #1818 on:** March 01, 2006, 05:46:54 PM »

Quote from: michael arvilla on February 28, 2006, 11:55:33 AM

What is your height/weight in the above pic?
*How far out are you from the show (weeks)?
*How are your strength levels at this stage?
*How much cardio, if any, are you doing?
*How many days per week are you weight training?
*What are your calories, protein, carbs, fat?

6 ft 1 and a half........
250 or so
show is june 10 .....12 weeks or so...............
lol piss poor weak as a kitten
twice a day (first thing in the AM on an empty stomach) then at night 30 mins each timedon't
5 or 6 carbs = 150 grams per day (3 days a week tue thurs sat it's low carbs 50 grams only,fiburous carbs only water based in and outta ur system fast brocolli ,cauliflower)
protein = 400 grams per day
i got a food scale and a nutritional book
fat varies (i cant even think right now lol ,this sucks)
any tips or suggestions?

In a nutshell Mike your carb intake is way too low for the amount of training you're doing (cardio) As I'm sure you know carbs are your source of energy and no matter how much protein you consume if you don't have the energy to train then whats the sense of competing. 150grms is the equivlant to 1 cup of rice and I don't consider brocolli and cauliflower carbs, they are cellulose and a non-energy source. here's what I would do. I would cycle your diet as such:
Days 1-4- Protein, low carbs (approx 100grms)
Day 5 - no protein and take in carbs that equal the amount of your protein intake. ( the reason...your metabolism will slow on days 1-4. Carb loading on the 5th day will jack your metabolism back up and keep burning for about a day and a half. The whole idea is to keep your body burning. If you don't have carbs all the cardio in the world won't help. Make sense?)
Day 6 - Repeat Days 1-4 and so on.

www.darksidebodybuilding .com

Acerimmer1 · « **Reply #1819 on:** March 01, 2006, 05:57:47 PM »

Quote from: Mr. Intenseone on March 01, 2006, 05:46:54 PM

In a nutshell Mike your carb intake is way too low for the amount of training you're doing (cardio) As I'm sure you know carbs are your source of energy and no matter how much protein you consume if you don't have the energy to train then whats the sense of competing. 150grms is the equivlant to 1 cup of rice and I don't consider brocolli and cauliflower carbs, they are cellulose and a non-energy source. here's what I would do. I would cycle your diet as such:
Days 1-4- Protein, low carbs (approx 100grms)
Day 5 - no protein and take in carbs that equal the amount of your protein intake. ( the reason...your metabolism will slow on days 1-4. Carb loading on the 5th day will jack your metabolism back up and keep burning for about a day and a half. The whole idea is to keep your body burning. If you don't have carbs all the cardio in the world won't help. Make sense?)
Day 6 - Repeat Days 1-4 and so on.

BBB?

sarcasm · « **Reply #1820 on:** March 01, 2006, 06:20:07 PM »

yeah, listen to Mr. Intenseone, Mike, he's HUGE, he inclines a pair of 85's.

Bast175 · « **Reply #1821 on:** March 01, 2006, 06:35:47 PM »

Quote from: Mr. Intenseone on March 01, 2006, 05:46:54 PM

150grms is the equivlant to 1 cup of rice

No. 1 cup of rice is like 40g carbs.

Double XL · « **Reply #1822 on:** March 01, 2006, 06:38:08 PM »

best advice i can give you to get through your diet is to be a fucking asshole on here, let out some of that built up anger and edgyness on the skinny little faggots who post here, dont swallow your rage, let it out, express yourself.

when im dieting im somewhat of a prick, but nice and jolly offseason.

Mr. Intenseone · « **Reply #1823 on:** March 01, 2006, 09:22:40 PM »

Quote from: Bast175 on March 01, 2006, 06:35:47 PM

No. 1 cup of rice is like 40g carbs.

We use "Botan" rice. We make a full rice cooker full each morning. It's 35grms per 1/4 cup, 35x4=140grms. When I read your quote I questioned myself and checked.

MindSpin · « **Reply #1824 on:** March 01, 2006, 10:58:42 PM »

Quote from: Mr. Intenseone on March 01, 2006, 05:46:54 PM

In a nutshell Mike your carb intake is way too low for the amount of training you're doing (cardio) As I'm sure you know carbs are your source of energy and no matter how much protein you consume if you don't have the energy to train then whats the sense of competing. 150grms is the equivlant to 1 cup of rice and I don't consider brocolli and cauliflower carbs, they are cellulose and a non-energy source. here's what I would do. I would cycle your diet as such:
Days 1-4- Protein, low carbs (approx 100grms)
Day 5 - no protein and take in carbs that equal the amount of your protein intake. ( the reason...your metabolism will slow on days 1-4. Carb loading on the 5th day will jack your metabolism back up and keep burning for about a day and a half. The whole idea is to keep your body burning. If you don't have carbs all the cardio in the world won't help. Make sense?)
Day 6 - Repeat Days 1-4 and so on.
www.darksidebodybuilding .com

IO is on the right track, but I would do it slightly different. Time your higher carb days with your non-weight training days as such:

Day 1 - Pecs/bis/abs - 100g carbs
Day 2 - Quads/hams/calves - 100g carbs
Day 3 - Rest - 300g carbs
Day 4 - Delts/tris/abs - 100g carbs
Day 5 - Back/calves - 100g carbs
Day 6 - Rest - 300g carbs
Day 7 - Rest - 300g carbs

IMO, no need to completly cut out protein on higher carb days. This should keep your metabolism cranking, while filling your glucogen stores on rest days...