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Getbig Main Boards => Gossip & Opinions => Topic started by: The True Adonis on April 05, 2007, 12:10:23 PM
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http://www.kerrynapierwnbfpro.net/id27.html
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How I got Into shape In 2006
The Low-Protein Diet!!
My 2006 diet actually began mid November 2004. After I returned from the WNBF Pro Natural World Championships I decided that I was going to give it my all for one year, no cheating, no easy months but 12 months of perfect nutrition and full on training.
Every meal was perfect bodybuilding fare and my training couldn't have been better. By the time I started my diet in July 2005 I was as heavy as I'd ever been but with really tight condition, my training had gone really well and I was at my all time strongest and the heavy training had added even more thickness to my physique. I was extremely confident about my chances.
Unfortunately Illness got in the way, culminating in the discovery that I had seriously high blood pressure. I came off my diet in mid-september weighing 14 and a half stone and only 7-8 pounds out of contest shape. I was gutted but Health is more important than titles in my opinion. I was put on blood pressure medication and I totally altered my diet and came off all the supplements I was taking. I don't know why but I felt my high protein intake may have been a factor in causing my blood pressure to go so high so I reduced my protein intake from 250-300g a day to under 100g a day.
I also went on holiday to Vietnam for 2 months for some rest and relaxation.
When I returned I visited the doctors to discover that my Blood pressure had returned to normal. Great!!! My physique hadn't been too affected by my sabatical and I decided what the heck, I'll try and get into shape on this ridiculously low protein diet.
So at the start of the year weighing 212lbs I started my contest diet.
For the first month I ate 150g of protein and 300g of carbs plus about 50g of fat but very quickly my blood pressure started going up so I dropped back down to under 100g a day, and my blood pressure dropped back down too.
My carbs came from porridge, brown rice, brown bread and some post-workout jelly babies. Protein came from one scoop of soya protein (25g) and either chicken or fish. Most of my fat came from supplemented flax seed oil. I took in no extra bodybuilding supplements just taking Vit C (6g a day) Vit E (800iu a day) and a multi-vitamin. On a Saturday I ate whatever I wished and plenty of it to keep my metabolism ticking over. Effectively with the occasional change this was my diet for the first 3 months up to the point of my 9 weeks out progress pics.
9 weeks out I started reducing my carbs. Dropping 20g per week for the next 4 weeks. I also added creatine into my diet, keeping a close eye on my BP which remained constant, happy with that I kept creatine in my diet. Because of this I dropped the Jelly babies (i was also starting to get sore teeth) and replaced them with a post-workout creatine drink. Adding creatine did give my workouts a well needed boost at a point when diet fatigue was kicking in.
5 weeks out I was eating 100g of protein and 220g of carbs a day and i'd run out of flax seed oil. So I took a gamble and upped my protein intake. It peaked at 160g a day (and my bp started climbing again, but I took the risk for one month.) I also started adding more supplements,due to the terms of my sponsorship with LA Muscle which entitle me to a months free stock before a contest. As the creatine hadn't had any effect on my bp I figured I'd be a fool to not take them.
This was my diet for the 4 weeks leading up to the final week:
6.30 am- 10g l-glutamine, 2 vasculator and half an apple
7.15am cardio
8.15am Protein shake (25g protein) Vitamins,LA MUSCLE's Norateen 2, Nemisis, Natrex and Sculpt
9am 4 vasculator
9.30 training
10.30am Protein Shake, 10g l-glutamine, 10g creatine instant, 40g dextrose
12.30pm Porridge with a scoop of protein (25g protein and 80g of carbs)Norateen 2 and Sculpt
2.30pm Chicken, beetroot and salsa in a wholemeal wrap (25g protein 30g carbs)
5pm As above plus Norateen 2 , Nemisis, Natrex and Sculpt
I ate this 6 days a week but continued to eat big on a Saturday!!!
One week out I decided to carb deplete and then load up for the show. Unfortunately it was a bit of a disaster. I carb depleted fine dropping from 220 down to 80g over 4 days. However I upped my protein to compensate for the drop and my body did not like this at all. So from wednesday onwards my stomach gave me real trouble. I couldn't manage a bowel movement (I was regular everyday up until then) and come Thursday and my first day of planned carb load I couldn't eat anything without swelling up like a balloon. I struggled to get the necessary carbs in over the next few days, in the end I had to resort to drinking a large portion of them in the form of dextrose which was far from ideal. My stomach never eased up and come the day of the show I felt like I was carrying a brick around inside me.
Still regardless of this I managed to turn up on the day In what everybody said was my best shape ever. I was perhaps not as dry as I've been, I attribute this too my inadequate carb load, but not by much and my high carb diet had left me looking fuller than before. With improved posing it was my best showing yet. Until 2 days later when the carbs from cake, apple pieand chinese buffet left me looking truly freaky tuesday morning and 3 kg heavier. SHIT.
TRAINING:
If you've been checking my site often you'll have a fair idea of the training I did to prepare for the show.
I did alter it a bit from my previous training due to doctors advice regarding my high Blood pressure. Previously my training was based around heavy deadlifting (220kg for 5 reps), squatting (180kg for sets of 6) and Incline Pressing (130kg for sets of 6.) This year I didn't train heavy. My deadlifts stopped at 180kg for 8 and I didn't do them every back workout like before, squats were usually no more than 140kg for sets of 12-15reps and I seldom benched more than 100kg. Instead I focused on machines, trying to refine the mass I already have. Training mostly on the Life fitness machines at my work I feel I managed to improve the look of my physique whilst still maintaining the mass I'm known for. The response I had from spectators on the day backed this up.
It does leave me with a little quandry in how to undertake my training from now on. Keep trying to improve my shape? Or add some thickness to my new improved shape? And now that my bp is back to normal do I start doing the basic exercises heavy again?
For now I'm going to try dropping my reps again and I'll be charting my training on my training page as before.
There is still the small matter of the British championships to consider so maybe 2006's contest prep hasn't had a line drawn under it yet?
11/9/06 Well I did bite the bullet and in mid-July I began my prep for this years BNBF Finals. I have been training extra hard for this years show as the competition will be extremely tough and i'm also very motivated towards winning the British title for the 2nd time.
My nutrition has stayed very similar to my diet for the Scottish championships in so much that I'm still on relatively high carbohydrates and lower than the norm protein levels. I think the extra carbs have allowed me to train as hard and as often as I have been (see training page) and I've been able to stay full and lean. I have been writing down each days food the night before and sticking strictly to it, which has taken the randomness out of my diet. It does change from day to day but is mainly based around Porridge with fruit, Chicken wraps and soya protein shakes. Check the photo of me below 3 weeks out from the show to confirm that things are going to plan.
Side chest 3 weeks from BNBF Britain
click logo to go to lamuscle.com
(http:// http://www.lamuscle.com/images/dynamic/1122050330.jpg)
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(http://www.kerrynapierwnbfpro.net/sitebuildercontent/sitebuilderpictures/website11.jpg)
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*burps & laughs* I hope nobody pays you attention, you are ridiculous.
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Why do you copy and paste so much?
You shouldtake all this time to work on getting yourself a career, or even just a descent job for that matter.
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(http://www.kerrynapierwnbfpro.net/sitebuildercontent/sitebuilderpictures/.pond/primetime.jpg.w300h326.jpg)
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Honestly, who gives a crap about a 'natural pro' LOL, funny thing is, like 'real' pro's he doesn't seem to have a JOB either.
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Exactly.
I have posted on this fairly extensively on a thread here on the board regarding Silvio Samuels' condition.
I am working on posting a set of "Guidelines" on dieting that will shock the bodybuilding world.
I am going to call them the "Doison guidelines."
You CAN eat Arby's and get lean!
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Honestly, who gives a crap about a 'natural pro' LOL, funny thing is, like 'real' pro's he doesn't seem to have a JOB either.
bullshit he can sell drugs and sell his as for gay for pay
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His Current Diet:
My protein levels are staying constant at 125g a day. My weekly cycle looks like this: Sunday-Tuesday low carbs (300g) Wednesday High (500g) Thursday-Friday low carbs and Saturday High carbs. On Saturday I totally relax my eating, eating more 'cheat' type foods and my protein levels may be higher due to this.
3 weeks in my weight is 212lbs. I always lose bigger chunks earlier in the diet but from here on in I expect to lose 1-2lbs per week.
My training never changes regardless of whether i'm dieting or bulking. At the moment I am doing a 5x5 program and will be continuing that until its conclusion and will then start up something new which I will detail more thoroughly from its beginning.
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His Current Diet:
My protein levels are staying constant at 125g a day. My weekly cycle looks like this: Sunday-Tuesday low carbs (300g) Wednesday High (500g) Thursday-Friday low carbs and Saturday High carbs. On Saturday I totally relax my eating, eating more 'cheat' type foods and my protein levels may be higher due to this.
3 weeks in my weight is 212lbs. I always lose bigger chunks earlier in the diet but from here on in I expect to lose 1-2lbs per week.
My training never changes regardless of whether i'm dieting or bulking. At the moment I am doing a 5x5 program and will be continuing that until its conclusion and will then start up something new which I will detail more thoroughly from its beginning.
Yes!
I am eating even lower protein than that!
You will all be soon shocked at what I am proposing regarding nutrition.
The typical bodybuilding "diet" of high protein and clean food is just not needed.
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Exactly.
I have posted on this fairly extensively on a thread here on the board regarding Silvio Samuels' condition.
I am working on posting a set of "Guidelines" on dieting that will shock the bodybuilding world.
I am going to call them the "Doison guidelines."
You CAN eat Arby's and get lean!
I have already beat you to it my friend. hahaha I even remember you doubting me. I am glad you see the light now.
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Yes!
I am eating even lower protein than that!
You will all be soon shocked at what I am proposing regarding nutrition.
The typical bodybuilding "diet" of high protein and clean food is just not needed.
Me too.
I eat around 50-80 grams or so a day.
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Hey Adonis, maybe he should just completely cut proteins out of his diet! wouldn't that be a great idea? ;)
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This dude knows what he is doing. Great power and physique.
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I have already beat you to it my friend. hahaha I even remember you doubting me. I am glad you see the light now.
I assure you, my diet is unlike any diet you have "followed."
This diet is entirely unlike any diet used by bodybuilders.
In fact, I am going to prove very soon that you can get in contest shape eating ONLY Arby's every day!
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Yes!
I am eating even lower protein than that!
You will all be soon shocked at what I am proposing regarding nutrition.
The typical bodybuilding "diet" of high protein and clean food is just not needed.
I love kids now a days that think they have found the secret! bodybuilding hasn't changed in forever, lift heavy, eat protein, get big.
but you guys keep at your kooky ideas, gonna fuck up some kids here that buy into that shit. its hysterical.
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Hey Adonis, maybe he should just completely cut proteins out of his diet! wouldn't that be a great idea? ;)
I have already done this.
I have eaten no protein on purpose for 3 weeks.
I take Keto acids to cover the proteins my body cannot create on it's own.
I create an extremely high insulin level throughout the day to create an entirely anti-catabolic environment.
Any protein I ingest by happenstance (roughly 10-20g per day) is available in its entirety for synthesis of new protein.
Which allows me to gain muscle at a rate of up to 600g per month, all while getting leaner, and eating whatever I want!
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I assure you, my diet is unlike any diet you have "followed."
This diet is entirely unlike any diet used by bodybuilders.
In fact, I am going to prove very soon that you can get in contest shape eating ONLY Arby's every day!
I have already proven that. I eat whatever I want. :)
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I love kids now a days that think they have found the secret! bodybuilding hasn't changed in forever, lift heavy, eat protein, get big.
but you guys keep at your kooky ideas, gonna fuck up some kids here that buy into that shit. its hysterical.
Sir, I have seen your photos. The archaic dieting methods you are a proponent of have NOT been working for you!
Do not foolheartedly follow the "others" when there is a method much better.
You will soon be turned on to the "Doison guidelines!"
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I have already proven that. I eat whatever I want. :)
Yes, but with the Doison guidelines, you can eat whatever you want and STILL lose weight!
You too shall be enlightened!
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Yes, but with the Doison guidelines, you can eat whatever you want and STILL lose weight!
You too shall be enlightened!
tell us more, o great one!! especially the eating Arby's part..
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WOW I WONDER WHAT HE CAN DEADLIFT AND HOW MANY TIMES
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tell us more, o great one!! especially the eating Arby's part..
All will be revealed in time.
Fools will doggedly hold on to hard fought beliefs, but in the end, the truth will reign.
No longer must you suffer on a diet. Anyone can eat whatever they want, and look HOWEVER they want!
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All will be revealed in time.
Fools will doggedly hold on to hard fought beliefs, but in the end, the truth will reign.
No longer must you suffer on a diet. Anyone can eat whatever they want, and look HOWEVER they want!
Geez, you don't even try to hide your alter-ego accounts any more, do you TA?
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There are many more natural pros who take a proportionally higher level of protein and look better, but he's got a good physique nevertheless.
Obviously there is more than 1 effective method to train & diet.
Like most natural pros, he takes glutamine, protein supplements.
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Geez, you don't even try to hide your alter-ego accounts any more, do you TA?
hilarious... it is getting a bit too obvious now... TA... heckler... p(d)oison... unbelievable...
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His Current Diet:
My protein levels are staying constant at 125g a day. My weekly cycle looks like this: Sunday-Tuesday low carbs (300g) Wednesday High (500g) Thursday-Friday low carbs and Saturday High carbs. On Saturday I totally relax my eating, eating more 'cheat' type foods and my protein levels may be higher due to this.
3 weeks in my weight is 212lbs. I always lose bigger chunks earlier in the diet but from here on in I expect to lose 1-2lbs per week.
My training never changes regardless of whether i'm dieting or bulking. At the moment I am doing a 5x5 program and will be continuing that until its conclusion and will then start up something new which I will detail more thoroughly from its beginning.
Why do you call that low protein?
Check the energy ratio of his diet.
-Hedge
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Sir, I have seen your photos. The archaic dieting methods you are a proponent of have NOT been working for you!
Do not foolheartedly follow the "others" when there is a method much better.
You will soon be turned on to the "Doison guidelines!"
You just post your pictures post arbys, ok peaches? lmao
i've won 11 contests the archaic way, yet to see someone grab a trophy off arbys.
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Just about anybody who hasn't got a JOB can get this lean(to mucho time to train :o)....darn stop living on wellfare al you naturals!!!
;D
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23,25% protein, 55,81% carbs, 20,93% fat.
That is a pretty standard configuration for non -juice monkeys.
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hilarious... it is getting a bit too obvious now... TA... heckler... p(d)oison... unbelievable...
I am not TA, Heckler, or Jezzebelle!
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Why do you call that low protein?
Check the energy ratio of his diet.
-Hedge
He eats 125 grams a day or less.
His total calories range from 1400-2600. Good energy amount.
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i eat a max of 120g protein a day (including protein in bread etc) due to fact i only have one working kidney.
dont need 500g etc as not all can be assimilated. im doin a decent job of growing
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This is taken from his website...he is talking about 1 gram of protein per pound ... :-\
Proteins: Popular consensus is that Bodybuilders need more protein than the average joe. How much is open to debate but through most of my career I have consumed 1gram of protein to every pound of my bodyweight on a daily basis. This may sound like a lot to eat in one day so most Bodybuilders consume protein shakes to enable them to effectively reach their daily requirements.
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"I also went on holiday to Vietnam for 2 months for some rest and relaxation."
RRRRRRRRRRIGHT! 8)
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i eat a max of 120g protein a day (including protein in bread etc) due to fact i only have one working kidney.
dont need 500g etc as not all can be assimilated. im doin a decent job of growing
Your kidneys have a 75% reserve capacity.
1 kidney is more than enough to filter your blood.
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23,25% protein, 55,81% carbs, 20,93% fat.
That is a pretty standard configuration for non -juice monkeys.
A low-protein diet would be something like 5-10% protein.
Abeles, why do you claim that this man is on a low protein diet?
-Hedge
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I am not TA, Heckler, or Doison!
of course.
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The guy has a mediacal condition. He looks the way he does in spite of how he eats, not because of it.
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A low-protein diet would be something like 5-10% protein.
Abeles, why do you claim that this man is on a low protein diet?
-Hedge
'low' is relative numbnuts.
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It looks like a pretty high protein diet to me...
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The biggest vacation is why did he take a 2 week vacation to Vietnam>>>>???? ???
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suck a d*** no one cares!
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(http://www.kerrynapierwnbfpro.net/sitebuildercontent/sitebuilderpictures/.pond/primetime.jpg.w300h326.jpg)
is there a swimming meet coming up
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;D ;D ;D
he does have a good physique though..
balanced
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is there a swimming meet coming up
lmao, i was gonna say that!
looks like TA's got a rival, we have the ADONIS PRINCIPAL and now the Doison guidelines, damn, whats next?
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CTRL-C CTRL-V CTRL-C CTRL-V CTRL-C CTRL-V CTRL-C CTRL-V CTRL-C CTRL-V CTRL-C CTRL-V CTRL-C CTRL-V CTRL-C CTRL-V CTRL-C CTRL-V CTRL-C CTRL-V CTRL-C CTRL-V CTRL-C CTRL-V CTRL-C CTRL-V CTRL-C CTRL-V CTRL-C CTRL-V CTRL-C CTRL-V CTRL-C CTRL-V CTRL-C CTRL-V CTRL-C CTRL-V CTRL-C CTRL-V CTRL-C CTRL-V CTRL-C CTRL-V CTRL-C CTRL-V CTRL-C CTRL-V CTRL-C CTRL-V CTRL-C CTRL-V CTRL-C CTRL-V CTRL-C CTRL-V CTRL-C CTRL-V CTRL-C CTRL-V CTRL-C CTRL-V CTRL-C CTRL-V CTRL-C CTRL-V CTRL-C CTRL-V CTRL-C CTRL-V CTRL-C CTRL-V CTRL-C CTRL-V CTRL-C CTRL-V CTRL-C CTRL-V CTRL-C CTRL-V CTRL-C CTRL-V CTRL-C CTRL-V CTRL-C CTRL-V CTRL-C CTRL-V CTRL-C CTRL-V CTRL-C CTRL-V CTRL-C CTRL-V CTRL-C CTRL-V CTRL-C CTRL-V CTRL-C CTRL-V CTRL-C CTRL-V CTRL-C CTRL-V CTRL-C CTRL-V CTRL-C CTRL-V CTRL-C CTRL-V CTRL-C CTRL-V CTRL-C CTRL-V CTRL-C CTRL-V CTRL-C CTRL-V CTRL-C CTRL-V CTRL-C CTRL-V CTRL-C CTRL-V CTRL-C CTRL-V CTRL-C CTRL-V CTRL-C CTRL-V CTRL-C CTRL-V CTRL-C CTRL-V CTRL-C CTRL-V CTRL-C CTRL-V CTRL-C CTRL-V
who cares???? ??? ??? ???
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lmao, i was gonna say that!
looks like TA's got a rival, we have the ADONIS PRINCIPAL and now the Doison guidelines, damn, whats next?
the Bourne Supremacy?
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http://www.kerrynapierwnbfpro.net/id27.html
(http://www.kerrynapierwnbfpro.net/sitebuildercontent/sitebuilderpictures/3weekschest.jpg)
Almost the same shot, 24 years ago, no drugs, HIGH PROTIEN, low carbs, low fat, he lost fullness and muscle size, and he states he's still 3 weeks out!
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He eats 125 grams a day or less.
His total calories range from 1400-2600. Good energy amount.
Yea he shows it. He is lean as hell give him that but who wants 14" arms that have no function or power. You are so fucking stupid it is hilarious. Go build your world of skinny lean and muscleless guys. You'll have have a hit on your hands. ::)
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(http://www.kerrynapierwnbfpro.net/sitebuildercontent/sitebuilderpictures/.pond/primetime.jpg.w300h326.jpg)
212 lbs?
Good lean physique, but he looks more like 170 to me.
Lugaresque forearms.
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'low' is relative numbnuts.
No.
He is not on a extreme protein diet, but his protein intake is moderate, or slightly above moderate.
Anyone familiar with classic nutrional ratios would know this, and wouldn't claim that this guy was on a "low" protein diet.
If you or Abeles have been getting 50% or similar of your calories from protein in the past, I can only tell you how sorry I feel for you two.
Anything above 15 % is definitely higher than normal protein intake.
FWIW Bast, a classic athlete macro ratio looks something like this: (Carbs/fats/protein) 55/30/15
Perhaps you could use that info for your future diets.
Good luck.
-Hedge
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(http://www.kerrynapierwnbfpro.net/sitebuildercontent/sitebuilderpictures/.pond/primetime.jpg.w300h326.jpg)
Hey he has that classic Apenis look. You know; flat traps, thin arms, no legs. The only thing he has that you don't is some good abs.
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212 lbs?
Good lean physique, but he looks more like 170 to me.
Lugaresque forearms.
Theres no way he's 212, unless hes 6'3 ???
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he looks good on the photos of the day of the show. the 11 week out photos are nothing to write home about. ok he is a natural but where does he go from here on out???... unless he gets on hormones all he can do is maintain which would be a tremendous waste of time and energy IMO.
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He's shredded but very small and honestly not that impressive at all. I've seen naturals in that condition with alot more size. I don't buy the 212lbs thing either. He would have to be really tall. If he has 125g of protein then he's having a good amount of protein seeing as how he can't be more than 170lbs.
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(http://www.lamuscle.com/images/dynamic/1122050330.jpg)
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(http://www.lamuscle.com/images/dynamic/1122050353.jpg)
(http://www.lamuscle.com/images/dynamic/1122050361.jpg)
(http://www.lamuscle.com/images/dynamic/1122050348.jpg)
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Video
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Natural as in?
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Natural as in?
Lifetime Natural.
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