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Author Topic: Ro's Training and Diet Thread  (Read 58844 times)
Damios
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« Reply #25 on: August 19, 2014, 09:09:10 AM »

What is Your the lowest carb intake while cutting time? :-)

You know... on Getbig a lot of people ( almost everyone  Grin ) hate carbs, even while time when you want to add muscle mass but sometimes when i observe diets people who compete, i think carbs are essential.
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njflex
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« Reply #26 on: August 19, 2014, 09:24:36 AM »

guy looked great clean so genetic potential +drugs =winner ,,I like ro he's very laid back and honest,,,sev has never even resembled your natural
build..
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BigRo
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« Reply #27 on: August 19, 2014, 10:09:46 AM »

Great lat insertions. You brought up your arms very well, it's a strong point now.

From the pics of your last competition you could be holding less water.


or rather not holding enough water pulling volume from the muscles and leaving the skin not perfectly stretched taught over the muscle. That and a few kg leaner.
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BigRo
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« Reply #28 on: August 19, 2014, 10:10:52 AM »

I did it! It was great. Normally I do only 3 sets, today I did 4.
Finished with 30 min. Stationary bike!
It really motivated my workout today! Thanks Ro!!
   Have fun aj but be careful! Cool

welcome!
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BigRo
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« Reply #29 on: August 19, 2014, 10:15:14 AM »

No PH or nothing of the sort?

I believe you actually. You remind me of someone I grew up with, a good friend who around 18 started lifting and by 19 was in that kind of shape

the weirdest part is he hopped on gear and it all kind of went to shit due to running way too much test with no understanding of its sides

this was NPC Southern States 2002 I won the Teen division. Someone from vegas sent me halotestin 5 days before the show so I took that and also got a diuretic for night before and day of the show, it was lasix I think. The american bodybuilding Ephedra drinks at the gym would have had a more pronounced effect on building the muscle there by fueling my workouts more than those last minute pharma tricks.
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BigRo
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« Reply #30 on: August 19, 2014, 10:16:29 AM »

What is Your the lowest carb intake while cutting time? :-)

You know... on Getbig a lot of people ( almost everyone  Grin ) hate carbs, even while time when you want to add muscle mass but sometimes when i observe diets people who compete, i think carbs are essential.

I am not carb phobic. 100-130gms maybe 70gms for a day here and there but I cant recover that low.
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Be There
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« Reply #31 on: August 19, 2014, 10:17:22 AM »

Oh dear, not coloured font as per instructions from your sponsor?
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BigRo
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« Reply #32 on: August 19, 2014, 10:26:24 AM »

sore on the eyes old man?  Smiley
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BigRo
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« Reply #33 on: August 19, 2014, 12:23:58 PM »

The font was my idea actually.

Today I trained Arms;

3 sets each side concentration curl 25kg x 10
3 sets each side overhead tricep extension 25kg x 10
3 sets simultaneous seated dumbbell curl 25kg x 10 supersetted with
3 sets incline d,b tricep extensions 22.5kg x 10
3 sets barbell curl 45kg x 15 supersetted with
3 sets tricep rope pushdowns x 15

bit fucked now, need a rest day from weights tomorrow.
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BigRo
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« Reply #34 on: August 19, 2014, 01:18:04 PM »

Food today;

1)2 chicken breasts
   1/2 cup long grain white rice

2) 6 egg omellete fried in 1tsp coconut oil
    2 medium sweet potatoes
    broccoli
    7 olives

3) 2 chicken breasts
    1 cup oatmeal 1 banana coconut milk

4) 400gms steak fried 1tsp coconut oil
    lettuce
    
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njflex
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« Reply #35 on: August 19, 2014, 07:27:16 PM »

do u eat alot of fruit offseaon or say 12-10 wks out..
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BigRo
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« Reply #36 on: August 20, 2014, 01:37:19 AM »

alot no, some yes, I may even keep a banana in there all the way through.
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BigCyp
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« Reply #37 on: August 20, 2014, 02:27:46 AM »

alot no, some yes, I may even keep a banana in there all the way through.

I like keeping a banana in there.
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booty
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« Reply #38 on: August 20, 2014, 02:39:51 AM »

I like keeping a banana in there.
Cheesy
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bigmc
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« Reply #39 on: August 20, 2014, 03:20:02 AM »

Any supplements Ro bcaas etc
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T
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« Reply #40 on: August 20, 2014, 07:41:12 AM »

I like keeping a banana in there.

Sore potatoes?
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S
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« Reply #41 on: August 20, 2014, 08:18:16 AM »

Sore potatoes?

Lol.

They're still not right though  Embarrassed

I came on my wife's back the other night and it was like half blood  Lips sealed I immediately thought of you bro haha epic anticlimax
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BigRo
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« Reply #42 on: August 20, 2014, 01:00:24 PM »

Multivitamin/Mineral
Vitamin C
Glutamine
Whey
Glycofuse
thermogenic cap pre workout
Kelp tablets
hawthorn berrys
dandelion leaves
lemon juice
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BigRo
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« Reply #43 on: August 20, 2014, 01:11:19 PM »

no weights today, 8 mile biking, 3 walks

meal 1) 6 soft boiled whole eggs
           1 cup oatmeal 1 banana coconut milk 2tbsp yoghurt

meal 2) 2 grilled chicken fillets
           2 sweet potatoes
           broccoli

meal 3) 1/2 cup long grain white rice
            1 chicken fillet fried in 1tsp coconut oil, onion and spices
            1 can tuna in sunflower oil drained

meal 4) 300gms turkey mince fried 1tsp coconut oil
            lettuce
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njflex
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« Reply #44 on: August 20, 2014, 01:36:35 PM »

Multivitamin/Mineral
Vitamin C
Glutamine
Whey
Glycofuse
thermogenic cap pre workout
Kelp tablets
hawthorn berrys
dandelion leaves
lemon juice

THAT WOULD HAVE COVERED ANOTHER QUESTION,,THANKS.
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BigRo
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« Reply #45 on: August 21, 2014, 11:24:05 AM »

Trained chest today, focused on slow negatives all the way through so the weight used was lighter. Anywhere from a 4-6 second count on the negative and usually a forceful push on positive but on some reps I made that slower too with a pause mid motion to make for better stimulation of the pectorals.

5 sets flat bench press last set drop set
3 sets incline bench press last set drop set
3 sets bodyweight dips (6 count negative)
3 sets seated machine press with pause mid rep on positive
3 sets flat flyes last with drop on last set


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BigRo
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« Reply #46 on: August 21, 2014, 11:28:07 AM »

Food;

6 soft boiled whole eggs
1 cup oatmeal, 1 banana, coconut milk

2 chicken breasts spiced and grilled
3 medium sweet potatoes
4 rice cakes with 2tsp tahini

400gms organic steak pieces spiced and fried in 1tsp coconut oil
1 boil in the bag long grain white rice
4 rice cakes with 1 cup of cottage cheese

2 chicken breasts grilled
lettuce 1tbsp olive oil
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bigmc
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« Reply #47 on: August 21, 2014, 01:36:06 PM »

how much is your food bill a week?

i just spent 40 on chicken and beef today

to top up my mrs shopping

she never gets me enough protein
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T
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« Reply #48 on: August 21, 2014, 01:38:09 PM »

how much is your food bill a week?

i just spent 40 on chicken and beef today

to top up my mrs shopping

she never gets me enough protein

I dont keep track on how much I spend on food each week, maybe 120 euro or more.
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BigRo
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« Reply #49 on: August 25, 2014, 11:47:33 AM »

some hamstring and calves yesterday;

5 heavy sets seated leg curl with slow negative x 10
5 heavy sets calve hack sled raise full stretch and contraction x 10

today shoulders;

7 sets standing military press going down in weight each set starting at 120kilo ending with 50kilo
5 sets seated kettlebell side laterals 24kg kettlebells

clip of 3rd sets side raises;
https://www.youtube.com/watch?v=4vdksDEfCfU&feature=youtu.be
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