How to get shredded? Can someone gimme a sample diet?

[wes]

dude! you are not alone.

i feel so much better when i eat 'clean' food sources and stay away from sugars and refined foods- and im running a shit load of gear too.

my body looks better and my whole mental outlook is better as well. eating shit food may make you feel good at the time - actually for me it doesnt even feel good most of the times, its almost like an addiction to eat it without really enjoying it- but  for me eating whole clean food sources are way better for your mental state and physical well being and look.

all these 'getbig gurus' crying a calorie is a calorie have no clue what they are talking about, or have never been truly ripped. even GH15 says to lose that 2% you have to clean it up and hes right. and that 2% is a bitch. getting to 6 is a joke. go to 4% on your calorie is a calorie dream diet without looking like a swimmer and i'll be impressed.

Everything`s better when you`re eating clean..........no sludge and shit mucking up the body inside or out.

As far as mentally,I totally agree...........sharper and much more focused.

Once I get rid of the junk in my diet,it`s kind of tough at first,but I keep myself constantly motivated thinking that I must go the extra mile in order to place or win,so I actually am looking forward to my next meal as it means one more step closer to my goal.

At times it gets tedious and repetitiuous,but after a while,chicken,rice,salad,water,tastes pretty fucking good when you`re hungry.

If you actually think about it,dieting for a show or to get super lean is no biggie,it`s almost the perfect way to eat,clean protein sources,clean carbs,low calories,low fats,lots of water,etc.

You can always eat junk later once your goal is reached or even surpassed.

I consider Wavelength and Adonis good online friends,(known them both for a loooong time) but the calorie is a calorie crap is not for me.......they both got lean so it might be their thing,but then again,they`re not going onstage in front of a ton of people.

Like Deniro said in Raging Bull..........."Once I get that championship belt around my waist,that`s when I`ll fuck around"!!

Stay on point bro!   

[ManBearPig...]

Yeah a 7 year rest = one tired mofo!!  LOL 

Thanks for the kind words, and I do realize that the diet I follow is to the extreme........I also train regular people looking to get into shape, and while I design the diet for them it`s tough,but far from the way I do it.

You have to remember one thing,I`m not just trying to lose weight or get in shape.I`m always in pretty good training shape/condition, because I love to train fast and hard,but I`m training to compete in the biggest national contest in the USA for guys over 40,50,60,and 70 years old......NPC Masters Nationals.

If you think my opponents are eating fucking donuts,let me assure they aren`t.......some really good older guys in this contest......in fact,the best in the country.

Another reason to eat extreme is that you will be standing on stage in what amounts to a fucking pair of panties in front of hundreds of people.................. you better look lean ,`cause fatasses do not look good in panties!! 

You have to be extreme,or why even bother showing up?

I may place dead last but it won`t be because I didn`t give it all I had.

if only Arvilla had as much shame as you on stage.

i like your diet, might be harsh, but i might give it a try next week.

i know, do or do not, there is no try, but i need something simple.

[wes]

if only Arvilla had as much shame as you on stage.

i like your diet, might be harsh, but i might give it a try next week.

i know, do or do not, there is no try, but i need something simple.

Last old buddy,look at the diet and simply alter it a bit to fit your needs,just keep cals low,protein high,drink a ton of liquid(not beer)  and train hard............you can`t lose you have to get leaner........oh yeah,throw in cardio after training...........all I do is walk on an inclined treadmill,boring but not really tough.

Let me know if you need any help dude.

[True]

Ive been on a diet for over 5 months now and still have about 2-3 months left... 4 sessions of weight training every week, medium/fast cardio 30 min - 1 hour every singel day, and low carb hardcore dieting consisted of chicken breast, eggwhites, proteinpowder, oatmeal, salmon, tunafish, salad, broccoli, udos choice, fish oil, walnuts etc.


My body is stubborn as hell. I got a fulltime job where I walk around all day long, lifting stuff, never being able to sit down exepct in the breakes, and still I have to put in all this effort just to lose some fat every week. Its hell, but I get the job done...

[wes]

How are you looking these days Wes? I remember the shredded to fuck pics you posted from your last diet. Are you headed in that direction?

I'd love to see since we are both around the same age. (I think)

I just made contest weight this morning,my plan is to just watch so I don`t lose any more weight/size,while getting leaner and denser by just to continue with basically what`s been working so far.

I truly am seeing constant but minor improvements in my condition on a daily basis.

I`ve got 4 weeks left and I can and will do a lot with it.....I like the pressure of crunch time.........keeps me in tunnelvision mode.

As far as  my old pics go,I have two photos on my desk in fromt of me at my computer.....40 years old taking my class at the 1995 Southern States Over 35 class....I had just turned 40 a month or two before entering.

In those pics,I think I was possibly as good as I ever got............my goal is to surpass that conditoion at 56.....16 years later.

Can I do it,I don`t know but it`s worth a try and I`m gonna` do all I can to duplicate it or better it.

I`m really enthusiastic about training hard and competing again after feeling out of it for the last 3 years..............it feels damn good.

I like the challenge at an older age to get in top shape because as you know,it sure doesn`t get any easier as we age.

I`ll try to get my training partner to take some pics so she can post them online if I can remember.........got a bad case of "CRS" going on these days-"Can`t Remember Shit" !!

[wes]

Ive been on a diet for over 5 months now and still have about 2-3 months left... 4 sessions of weight training every week, medium/fast cardio 30 min - 1 hour every singel day, and low carb hardcore dieting consisted of chicken breast, eggwhites, proteinpowder, oatmeal, salmon, tunafish, salad, broccoli, udos choice, fish oil, walnuts etc.


My body is stubborn as hell. I got a fulltime job where I walk around all day long, lifting stuff, never being able to sit down exepct in the breakes, and still I have to put in all this effort just to lose some fat every week. Its hell, but I get the job done...

Props bro,hang in and don`t quit until you reach your goal.

It`s like I tell all the people that I train.......Why be normal?

It`s east to be a fat fucking slob,that`s why we see so many of them walking around like it`s just how everybody should look.

Fuck that noise,much better to look and feel good no matter how hard or how long it takes..I`ve done a lot of worse things with my time and money that`s for sure.

[slaver]

take load ofroids

then workout insanely

when u see they take away sore

u can do 10x volume and recover

then u get shred

[wes]

take load ofroids

then workout insanely

when u see they take away sore

u can do 10x volume and recover

then u get shred

^THIS^

[True]

Props bro,hang in and don`t quit until you reach your goal.

It`s like I tell all the people that I train.......Why be normal?

It`s east to be a fat fucking slob,that`s why we see so many of them walking around like it`s just how everybody should look.

Fuck that noise,much better to look and feel good no matter how hard or how long it takes..I`ve done a lot of worse things with my time and money that`s for sure.

Thanks, Wes! Its been a long time since Ive dieted this long, but Im defintly not new to this, and will follow every thing through. I feel what your saying, there is nothing better than busting your ass off for a period of time, and enjoying the results afterwards. I feel more completed this way, everything else is just too easy. The average mans lifestyle is too damn easy. You gotta use your full potential and be the best man you can be. Thats how I like to think of it. Besides, there is nothing better than seeing the chicks heads turn in your every direction week after week, month after month, lol..... Its all worth the sacrifice in the end.

[wes]

Thanks, Wes! Its been a long time since Ive dieted this long, but Im defintly not new to this, and will follow every thing through. I feel what your saying, there is nothing better than busting your ass off for a period of time, and enjoying the results afterwards. I feel more completed this way, everything else is just too easy. The average mans lifestyle is too damn easy. You gotta use your full potential and be the best man you can be. Thats how I like to think of it. Besides, there is nothing better than seeing the chicks heads turn in your every direction week after week, month after month, lol..... Its all worth the sacrifice in the end.

I agree on all points,especially the chicks!!

Makes an old bastard like me wish he was young again when a young hottie looks my way,then I realize she was looking at some college punk behind me and I cry a little inside!  

[James28]

no. your not happy with yourself. thats why your busting your hump an hour a day on a treadmill. nobody likes being on a treadmill an hour a day. its easier for you to say 'im happpy like this' than to admit you lack the willpower to manifest any serious fat loss, cause you are certainly putting in the effort. your diet is sabotaging you. just stop doing the treadmill and stuff yourself if you're so happy with who you are.

again, sell your bullshit somewhere else.

Again, stop talking shit. I do the treadmill as I've always done it as part of a training routine. Why do you train for bigger muscles and lower bodyfat? I guess you're not happy with yourself  . I also play waterpolo twice a week along with badminton once a week. If anything, I can drop the treadmill and see no difference in my bodyfat levels as they will still be maintained through my other hobbies and sports.

Leave the kindergarten psychology, it's not working for you 

[theheman]

Mr. GH15 thanks for the advice.  It's pure gold.  I was looking all over the GH15 Bible and finally you laid out the game plan.  When the time is right I'll get my hands on the anabolics you talk of.

[Coach is Back!]

Oh brother.

[theheman]

Oh brother.

Coach I'm not that crazy.  For my first time I'll only do about half the dosage Mr. gh15 recommends. I've never done real steroids before, just prohormones.  Maybe afterwards I'll gradually increase it.

[LittleJ]

Oh brother.

I agree with you

Gh15 knows his stuff

[GroinkTropin]

TKD

 Use fruit for carbs around training time, presto.

[The_Leafy_Bug]

been dieting for around 2 months, i was 92 - 93 kgs, i am now 85 kg at around 10% bodyfat

I eat 4 meals a day, each consisting of 250 grams chicken thigh & 154 grams of white rice (cooked)

Total carb intake (day) 171 grams, and total calories around 2100

I dont do any cardio, have been dropping fat, should i just continue this until i reach my desired look or should i boost the calories and do some cardio

Was thinking about switching to keto next week, getting twinkier each day

any help will be greatly appreciated.

Meal 1: Can tuna and boiled lettuce

Meal 2: Can tuna and boiled lettuce

Meal 3: Can tuna and boiled lettuce

Meal 4: Can tuna and boiled lettuce

Meal 5: Can tuna and boiled lettuce

Meal 6: Can tuna and boiled lettuce

Get back with us in 10 weeks and let use see the progress.

[Stark]

Every time I did a diet and failed I failed in the first 2 weeks.
The first two weeks are critical for me, after that saying no to food that doesn't belong in your foodplan gets easier and easier.

Without watching what I eat I get
Sluggish
Overweight
Bloated
Short breath
Heart burn
Tired

On a diet I have none of the above

[GroinkTropin]

Meal 1: Can tuna and boiled lettuce

Meal 2: Can tuna and boiled lettuce

Meal 3: Can tuna and boiled lettuce

Meal 4: Can tuna and boiled lettuce

Meal 5: Can tuna and boiled lettuce

Meal 6: Can tuna and boiled lettuce

Get back with us in 10 weeks and let use see the progress.

You know the funny part about this, I knew a girl who competed and for years could not get in shape. Then one contest she showed up and cleaned fucking house, looked beyond amazing.

Her diet?

Broiled chicken breasts with apples. All day long, for 8 weeks straight.

Chicken, apples.

Chicken, apples.

Nothing else. Did not carb load or try to drop water, nothing.

Wonder if there is more to it than that, or if chicken and apples is really THAT amazing? I think momo benaziza did this diet as well.

[wavelength]

Eat less, workout hard.

[oakman]

No problem bro.

a 55 year old man calling people "bro"  epic failure at life

[no one]

a 55 year old man calling people "bro"  epic failure at life

shut your mouth and know your role here, bitch.

show some respect for someone who deserves it.

[JP_RC]

Yeah a 7 year rest = one tired mofo!!  LOL 

Thanks for the kind words, and I do realize that the diet I follow is to the extreme........I also train regular people looking to get into shape, and while I design the diet for them it`s tough,but far from the way I do it.

You have to remember one thing,I`m not just trying to lose weight or get in shape.I`m always in pretty good training shape/condition, because I love to train fast and hard,but I`m training to compete in the biggest national contest in the USA for guys over 40,50,60,and 70 years old......NPC Masters Nationals.

If you think my opponents are eating fucking donuts,let me assure they aren`t.......some really good older guys in this contest......in fact,the best in the country.

Another reason to eat extreme is that you will be standing on stage in what amounts to a fucking pair of panties in front of hundreds of people.................. you better look lean ,`cause fatasses do not look good in panties!! 

You have to be extreme,or why even bother showing up?

I may place dead last but it won`t be because I didn`t give it all I had.

You're right about being necessary to take diet to a somewhat extreme for a bb contest as big as the one you're going to do, I guess you got to do what you got to do. I think these extremes aren't necessary to get in good shape/condition though.

Good luck on the show.

[JP_RC]

Every time I did a diet and failed I failed in the first 2 weeks.
The first two weeks are critical for me, after that saying no to food that doesn't belong in your foodplan gets easier and easier.

Without watching what I eat I get
Sluggish
Overweight
Bloated
Short breath
Heart burn
Tired

On a diet I have none of the above

Its pretty easy to not fail on a diet if you eat foods you enjoy and not restrict yourself only to the typical bb diet. Other than feelings of hunger due to the lower calories, its pretty simple.

[Disgusted]

Eat less, workout hard.

Unfortunately that does not work for everyone. Some people can not eat certain foods.