Q&A with LondonMuscle

[MuSuLPhReAk]

LondonMuscle has won the overall in a regional show and is working on doing a provincial show.

He is great with diet and nutrition and has coached other winners. Though he hasn't been to a national level show, I feel he can bring something positive to the members here with his knowledge and experience.

Here is a link of his picture thread.
http://www.canadabodybuilding.com/forums/showthread.php?t=16509

Please no AAS related questions for this Q&A.

[benP]

Hey LondonMuscle. With regards to my diet, I'm currently 6'0 and roughly 200 pounds. I want to start cutting and I heard that it would be good to aim for 12x my bodyweight in calories, with 1.5 - 2 grams of protein per pound of body weight. I was wondering if you think that would help me achieve my goals. Also if you have any tips on counting macronutrients, like how to keep them organized or sometimes even how to find them. Thanks

[LondonMuscle]

Thanks for the into MP. I will try and post some more recent pics so everyone can see what I look like in the offseason but in the meantime everyone shoot me any questions you have.

[LondonMuscle]

Hey LondonMuscle. With regards to my diet, I'm currently 6'0 and roughly 200 pounds. I want to start cutting and I heard that it would be good to aim for 12x my bodyweight in calories, with 1.5 - 2 grams of protein per pound of body weight. I was wondering if you think that would help me achieve my goals. Also if you have any tips on counting macronutrients, like how to keep them organized or sometimes even how to find them. Thanks

its better to work on LBM calculations rather than total body mass... so a person at 10% bf weighing 200 pounds will need more cals than a person at 20% at 200 pounds... usually 16-17 times LBM is a decent starting point for a diet

so say you are 200 pounds at 15% bodyfat, try starting the cals btwn 2700 and 2900... if you drop too fast add in a few more, if its too slow start working your cals down or increasing energy expenditure

as for macros, i tend to follow eating rules more than macro splits simply because i dont know what an optimal macro split is and neither does anyone else... 40/40/20, 40/30/30 are just numbers ppl pull outta their asses im sorry to say, they dont mean anything!! some quick figures are - i think most ppl do better on 200g of carbs or less, at least 1.5g of protein per pound of bodymass with the rest of the cals coming from fat

[bigtavi8]

What kind of foods kill hunger between meals, ect a couple amonds, or spinach salad, or natty pb? If your dieing on your prep wastes a safe way to eat.

[Talo]

^^ Good question . Since your prob on limited cals.

Awaitting answer :)

[LondonMuscle]

I stay away from high calorie foods that do not require preparation, later in the diet when its easier to over consume... although i prefer higher fat diets and i think pecans, almonds and walnuts are fantastic food choices for contest prep i also find they are easy to go a bit crazy on so i personally remove them when i know they will cause a problem

the foods that i do have when im really hungry late in a contest preparation are the low cal green foods like spinach, celery and cucumbers... ive certainly had days where ive filled up an entire salad bowl with those 3 foods and eaten them without any flavouring at all until the hunger subsides

on top of that you can add psyllium fiber husks to your meals to help slow down digestion rates which should keep you feeling fuller longer but just be sure to consume plenty of water with each serving

otherwise there certainly is just a mental toughness to dieting and i dont think anyone is really giving it their all if they arent battling some hunger issues... but the above recommendations can make things bareable.... i will also add that higher fat diets take longer to digest and although the total number of grams you consume is lower they can help with satiety more than low carb, low fat diets

[benP]

Thanks a lot! I really appreciate that. :)

[L3]

Hey LM,

do you mind telling us how you train legs during offseason?

thanks!

[declan]

Nice, its great to see my request come to life :) Thanks MP, Congrats on your achievement LondonMuscle... and yeah, answer away sir.

[LondonMuscle]

Hey LM,

do you mind telling us how you train legs during offseason?

thanks!

Sure... i usually do at least 2 variations of squats per workout... for the last two years its usually been to start the workout with box squats and then follow up with either back squats or back squats

for my first exercise its about max loading, so its usually triples up to a 3RM on the box squat over 6-8 sets with little rest btwn the sets until the weight gets heavier then i start taking longer breaks... after i max out i drop the load and either do front squats or back squats, it changes week to week

front squats i continue to work in the lower rep ranges since the shoulders tend to exhaust too quickly for high rep work to be effective... i usually do sets of 5 up to a 5RM

if i do back squats i start with sets of 10 and then work do to a 5RM, the move on to the next exercise

its usually hack squats after that, just keep adding 1 plate at a time until i cant do 10 rep

then i superset leg extensions and leg curls to finish off, just keep adding weight for these exercises too till i cant do anymore, which is usually the whole stack for a couple of reps

so it looks like this:

A. Box Squats, 6-8 sets of 3 up to a 3RM
B. Back Squats, 225x10, 315x10, 365x10, 405x8, 455 x 5-6
C. Hack Squats, 2 plates x 10, 3 plates x 10, 4 plates x 10, 5 plates x 10, 6 plates x 10, 7 plates x as many as i can get
D1. Leg Extensions - 4 sets, increasing the weight each time for 10 or less reps
D2. Leg Curls - 4 sets, increasing the weight each time for 10 or less reps

[LondonMuscle]

Nice, its great to see my request come to life :) Thanks MP, Congrats on your achievement LondonMuscle... and yeah, answer away sir.

thanks bro

[L3]

so it looks like this:

A. Box Squats, 6-8 sets of 3 up to a 3RM
B. Back Squats, 225x10, 315x10, 365x10, 405x8, 455 x 5-6
C. Hack Squats, 2 plates x 10, 3 plates x 10, 4 plates x 10, 5 plates x 10, 6 plates x 10, 7 plates x as many as i can get
D1. Leg Extensions - 4 sets, increasing the weight each time for 10 or less reps
D2. Leg Curls - 4 sets, increasing the weight each time for 10 or less reps

thank you for the detailed breakdown! they way i am training right now is actually structured the same, but the set/rep range and lbs used are different...after a warmup, i go from highest lbs to lowest...

do you go with the progressively increasing weight load/decreasing reps method for every bodypart?

thanks!

[LondonMuscle]

for the first exercise i increase the weights gradually with low reps till i reach a max... this is integral in making sure the CNS is optimally warmed up so that muscle fiber recruitment is maximized... for the later exercises i will often times stick with one weight for several sets but just keep lowering the reps as i fatigue but making sure each set it challenging

[bigtavi8]

Hmm box squats eh. Thats going to have to be a core staple in my upcoming offseason. Huge on starting with back and front BB squats but hearing this talk of box squats makes me want to add it in and see if i get good result. Good tip LM and im definitly going to try it. The other part of your workout looks shockingly similar to me and DK's. If it aint broke dont fix it mentality i thinK!

[LondonMuscle]

what i like about box squats is that you eliminate stretch reflex at the bottom of the movement when you sit on the box... this forces the central nervous system to recruit more fibers for the concentric portion of the movement since there is no assistance from stretch reflex... i use this strategy for many of my first exercises

[btufts]

Hey LM, as for off season dietting do you follow a certain protocol, what types of food are you eating?

[LondonMuscle]

right now my food choices are protein powder, eggs, egg whites, lean ground pork, walnuts and kielbasa... not having chicken this offseason, just too few cals for me plus i hate it!!

for veggies its basically just green veggies and corn, plus i have a few cups of frozen berries per day... then i have 100g of fast digesting carbs during my workout and 150 pwo of whatever carb source i feel like, rice, oats, cereal etc... i dont believe in having carbs with every meal, i instead concentrate my carb intake to when i am most glucose tolerant... so every meal except for during and immediately pwo is just protein and veggies

total cals are 5000 and im still very very lean this offseason, less than 10% bf

[Felinecougar]

What's a back squat? Do you mean a split squat, where one leg is extended out behind and the other in front?

[LondonMuscle]

no no, i just mean like a regular squat where the weight is resting behind your neck, as opposed to the front squat where it is in front!

[fathead]

could you post a typical days menu. i see you have listed your food sources but id live to see how many meals and what exactly is in each of them. some details as to how your prepping or putting it together would be great. thanks

example: 10am: ground pork browned in frying pan with such and such seasoning and steamed broccoli

[btufts]

right now my food choices are protein powder, eggs, egg whites, lean ground pork, walnuts and kielbasa... not having chicken this offseason, just too few cals for me plus i hate it!!

for veggies its basically just green veggies and corn, plus i have a few cups of frozen berries per day... then i have 100g of fast digesting carbs during my workout and 150 pwo of whatever carb source i feel like, rice, oats, cereal etc... i dont believe in having carbs with every meal, i instead concentrate my carb intake to when i am most glucose tolerant... so every meal except for during and immediately pwo is just protein and veggies

total cals are 5000 and im still very very lean this offseason, less than 10% bf

5000 with those foods?? i'm intrigued! you must have a lot of fat with your meals aswell to make up for the cals?

[LondonMuscle]

my own personal diet is one of the very few things that I will not go into a lot of detail on however if anyone has any questions about their diet id be more than happy to reply

what i will say about my diet is that i only have 2 carb meals per day, one during my wo and one pwo, 100g and 150g respectively, everything else is veggies and protein... i also have no idea what my macro split is, never tried to calculate it but i know my protein intake is over 500g per day... as i said in a previous post i dont know what im supposed to be working towards, no one does, all of the 50/30/20, 40/40/20 is just numbers ppl pulled outta their arses... sure they are somewhat decent guesses but they dont actually mean anything... the only thing i track moderately closely is my caloric intake although ive found that to be somewhat self defeating as well

i follow diet principles, not macro splits... so one principle would be to consume veggies with every or nearly every meal... to have 60g of protein per meal... to concentrate carb intake around your workout etc.

[btufts]

my own personal diet is one of the very few things that I will not go into a lot of detail on however if anyone has any questions about their diet id be more than happy to reply

what i will say about my diet is that i only have 2 carb meals per day, one during my wo and one pwo, 100g and 150g respectively, everything else is veggies and protein... i also have no idea what my macro split is, never tried to calculate it but i know my protein intake is over 500g per day... as i said in a previous post i dont know what im supposed to be working towards, no one does, all of the 50/30/20, 40/40/20 is just numbers ppl pulled outta their arses... sure they are somewhat decent guesses but they dont actually mean anything... the only thing i track moderately closely is my caloric intake although ive found that to be somewhat self defeating as well

i follow diet principles, not macro splits... so one principle would be to consume veggies with every or nearly every meal... to have 60g of protein per meal... to concentrate carb intake around your workout etc.

Thanks for the insight LM, I like these principals. Is this basically the same for when your cutting aswell but less cals?

[bigtavi8]

Hey LM.

Me and DK determined my high fiber intake via Benifibre was causing the gasto problems, bloating, and heightened night weight. So i dropped the benefibre from each meal and im adding the psyllium fibre husks. I got 600mg caps from Shoppers drug mart. I am currently taking 1 capsule after every meal for a total of 9 caps per day. Is this too low of psyllium fibre or what do you recommend in this regard.

Thanks, BIG TAV!

[ubcpower]

LM,
im currently coming off knee surgery. have been doing rehab for 6 months and the dr's said I can SLOWLY get back in to weight training.
I have somewhat tested it out last week with the reps in the 30-40 range.
Feels Good
Extentions
1 leg leg press
Lunges
ALL Hamstring Work
Slightly Tender
Squatting (front and back)
Hacks
What concerns me is that I know i should be building my workout around squatting, but its still tight. What would you recommend for someone who is basically starting fresh again with legs. A sample workout would be awesome.
I am thinking higher reps and slow full ROM?

[pw154]

Great work LondonMuscle, very impressed. I am in London as well. Curious to roughly how many grams of protein from your daily intake of 500g come from powder? And what type(s) do you utilize (casein, whey, soy, ... ?)

[LondonMuscle]

Hey LM.

Me and DK determined my high fiber intake via Benifibre was causing the gasto problems, bloating, and heightened night weight. So i dropped the benefibre from each meal and im adding the psyllium fibre husks. I got 600mg caps from Shoppers drug mart. I am currently taking 1 capsule after every meal for a total of 9 caps per day. Is this too low of psyllium fibre or what do you recommend in this regard.

Thanks, BIG TAV!

Total fiber intake for a balanced diet should be at least 30g per day but this is contest prep and in your final week or two balanced isnt really the point

in your offseason and even for most of your diet the majority of your fiber should come from veggies... unless i knew what your diet looked like i couldnt really comment on how your supplement plan stacks up but you are getting about 5 grams from the caps right now which means u need another 25 or more from food

most veggies are over half fiber in terms of macros, so its really not that hard to get enough if ur veggie intake is sufficient

[LondonMuscle]

LM,
im currently coming off knee surgery. have been doing rehab for 6 months and the dr's said I can SLOWLY get back in to weight training.
I have somewhat tested it out last week with the reps in the 30-40 range.
Feels Good
Extentions
1 leg leg press
Lunges
ALL Hamstring Work
Slightly Tender
Squatting (front and back)
Hacks
What concerns me is that I know i should be building my workout around squatting, but its still tight. What would you recommend for someone who is basically starting fresh again with legs. A sample workout would be awesome.
I am thinking higher reps and slow full ROM?


you should build your workouts around what you can handle at this point... some notes on knee health are that the ligaments in your knee provide the most support the further away from a 90 degree angle... so something like the leg extension actually starts your knee out in the most precarious position where you are most prone to injury... also when you squat, deeper is better than 90 degrees if you can manage it plus u will also be forced to use a lighter load

i am not a pt but some general points on injury training are 1. do what doesnt hurt! (which should be obvious) and 2. focus on increasing the density of training, so doing more work in less time, supersetting and short RIs

i wouldnt necessarily increase the rep range, you can still work in the 8-10 range but id keep the RIs to 10-20 secs and do more sets, maybe 6-8 with the same weight... this type of training focuses more on metabolic stress as opposed to mechanical stress which most of us incorporate into our routines

[LondonMuscle]

Great work LondonMuscle, very impressed. I am in London as well. Curious to roughly how many grams of protein from your daily intake of 500g come from powder? And what type(s) do you utilize (casein, whey, soy, ... ?)

thx pw

I have about 9 scoops of protein per day, 3 during my workout... soy is definitely a waste of time as is casein, which i know will rub some ppl the wrong way :)

i use a concentrate/isolate mix which is better throughout the day... isolate or better yet hydrosylate would be best during your workouts but they are a lot more expensive so there is a logistics component to forking out the extra cash on those products

[L3]

I have about 9 scoops of protein per day, 3 during my workout

hey man can u elaborate more on this?

also, what are your thoughts on carbs during the workout?

[LondonMuscle]

yes, i think its optimal to consume both carbs and protein during your workout, especially when bulking but even for most if not all of a diet

i have about 75g of protein and 100g of carbs during my workout... start sipping before the workout and finish off right at the end then go home and resume normal eating

[L3]

so im guessing you don't care for the "15 minute post workout window"?

im gonna be mixing whey with my Gatorade tomorrow, thanks for the tip! :yeah

[ubcpower]

Hey LM,
WOndering if you wouldnt mind eyeballing this cut diet of mine and pointing out any glaring issues. I wont be competing this year so I will be doing my own summer cut diet and not working with anyone. It will also not be as 'extreme' as a keto. Plan is to stay on the same diet and just increase cardio steadily until end of summer. Using nothing but fat burner (Ripped Freak) Starting at about 5'11, 205lbs at about 9%.

Meal 1: C: 58 P: 50 F:15
• ½ cup dry oats
• 50 grams whey isolate
• 1tbsp Extra Virgin Olive Oil
• 1 banana
• 1 Dose Ripped Freak
PWO Meal: C:27 P: 50 F:0
• ½ cup dry oats
• 50 grams whey isolate

Meal 2: C: 27 P: 36 F: 30
• 6 Whole Eggs
• ½ cup Dry Oats

Meal 3: C: 18 P: 60 F:30
• ½ cup Cooked Brown Rice
• 70z Cooked Chicken Breast
• 1 cup steamed veggies
• 2tbsp of Extra Virgin Olive Oil

Meal 4: C: 18 P: 60 F: 30
• ½ cup Cooked Brown Rice
• 70z Cooked Chicken Breast
• 1 cup steamed veggies
• 2tbsp of Extra Virgin Olive Oil

Meal 5: C: 0 P: 50 F: 30
• 50 grams whey isolate
• 2 tbsp of Extra Virgin Olive Oil
• 1 tsp of Metamucil
TOTAL
Calories: 3021
P: 306 (1224 kcal) C: 148 (582 kcal) F: 135(1215kcal)

[LondonMuscle]

so im guessing you don't care for the "15 minute post workout window"?

im gonna be mixing whey with my Gatorade tomorrow, thanks for the tip! :yeah


umm i definitely believe in the post workout window, but its just that it actually starts much earlier than that

those who wait till after their workout to start nourishing have the timing all wrong... even something like isolate takes 60 mins to reach peak amino acid levels in the bloodstream, so if you wait until u are done ur workout to consume its not gonna be for like 60 mins until u really maximize the stuff

start drinking ur shakes just pre workout and consume during so all of the nutrients are they as the muscle fibers are being broken down as well as pwo, then go home and have another large meal, high in carbs but not high GI, and high in protein

[L3]

^^ hey LM, just to report... i tried the protein + carbs during my workout.... wow, so much stronger near the end of it... thanks for the pro tip

[LondonMuscle]

your diet may or may not work for u, im not sure, but its not how i would do things

1. i dont believe in spreading carb intake equally throughout the day... there is no reason u have to have carbs with each meal, instead concentrate them to during and immediately pwo

2. instead of supplementing with olive oil id add some nuts to your diet, pecans, almonds, walnuts

3. buy and egcg supplement instead of using ripped freak which is severely overpriced!


Hey LM,
WOndering if you wouldnt mind eyeballing this cut diet of mine and pointing out any glaring issues. I wont be competing this year so I will be doing my own summer cut diet and not working with anyone. It will also not be as 'extreme' as a keto. Plan is to stay on the same diet and just increase cardio steadily until end of summer. Using nothing but fat burner (Ripped Freak) Starting at about 5'11, 205lbs at about 9%.

Meal 1: C: 58 P: 50 F:15
• ½ cup dry oats
• 50 grams whey isolate
• 1tbsp Extra Virgin Olive Oil
• 1 banana
• 1 Dose Ripped Freak
PWO Meal: C:27 P: 50 F:0
• ½ cup dry oats
• 50 grams whey isolate

Meal 2: C: 27 P: 36 F: 30
• 6 Whole Eggs
• ½ cup Dry Oats

Meal 3: C: 18 P: 60 F:30
• ½ cup Cooked Brown Rice
• 70z Cooked Chicken Breast
• 1 cup steamed veggies
• 2tbsp of Extra Virgin Olive Oil

Meal 4: C: 18 P: 60 F: 30
• ½ cup Cooked Brown Rice
• 70z Cooked Chicken Breast
• 1 cup steamed veggies
• 2tbsp of Extra Virgin Olive Oil

Meal 5: C: 0 P: 50 F: 30
• 50 grams whey isolate
• 2 tbsp of Extra Virgin Olive Oil
• 1 tsp of Metamucil
TOTAL
Calories: 3021
P: 306 (1224 kcal) C: 148 (582 kcal) F: 135(1215kcal)

[Ritch]

^^ hey LM, just to report... i tried the protein + carbs during my workout.... wow, so much stronger near the end of it... thanks for the pro tip

Gotta say this works to and is why I think I`ve gained 2 lbs lately while reducing calories. No Shotgun has 20 grams of the quickest acting proteins that I sip on during my training with 50 grams of dextrose. Plus the powerfull no shotgun stims to keep you going...

[ubcpower]

your diet may or may not work for u, im not sure, but its not how i would do things

1. i dont believe in spreading carb intake equally throughout the day... there is no reason u have to have carbs with each meal, instead concentrate them to during and immediately pwo

2. instead of supplementing with olive oil id add some nuts to your diet, pecans, almonds, walnuts

3. buy and egcg supplement instead of using ripped freak which is severely overpriced!

Thanks for the insight.
1.I spread the carbs relatively throughout the meals so i dont have a huge energy roller coaster all day. but I may change it do just pre and post like you suggested.
2. Just do the oil for convenience sake and also because Ive read a bit about olive oil having some thermogenic properties. Also because it has no trace carbs.
3. Ripped freak is free as im going to be doing a product testing log with it

Thanks again man!

[LondonMuscle]

haha, well you cant beat free, so keep using that!!

as for the energy crashes - blood glucose levels are kept most stable by consuming proteins and fats at regular intervals throughout the day... u do not need any dietary carbs to keep yourself from crashing, in fact avoiding will do exactly that

as for the olive oil, u will find the same fatty acids in nuts, plus others... there is also no need to avoid trace carbs if you are consuming direct carb sources with each meal as you currently are

nuts are one of the absolute best foods to have in your diet

[fathead]

just to confirm, you have about 100g carbs and 75pro just before and during your workout as well as carbs and pro in the form of a meal immediately after training? or an hour later?

could you give an example of what that meal might look like (rice + lean protein?) and what carb source do you prefer use during your workout?

how would this protocol change during a cutting cycle?

[JonnyO]

umm i definitely believe in the post workout window, but its just that it actually starts much earlier than that

those who wait till after their workout to start nourishing have the timing all wrong... even something like isolate takes 60 mins to reach peak amino acid levels in the bloodstream, so if you wait until u are done ur workout to consume its not gonna be for like 60 mins until u really maximize the stuff

start drinking ur shakes just pre workout and consume during so all of the nutrients are they as the muscle fibers are being broken down as well as pwo, then go home and have another large meal, high in carbs but not high GI, and high in protein

Interesting, I agree with this as well to an extent and is why I sip bcaa during. I like to use Peptopro instead of an isolate.

I feel with a good intra drink with bcaa/carbs(protein isnt a must in there) and a good pwo shake you've got all grounds covered.

Cool to see how diff ideas tho bro.

[btufts]

Hey LM, I like your style here of keeping your carbs through your workout. It's nice to have something new like this being brought to the board. Almost like the John Berardi approach. I've tried this this past few days and I like it. I'm just trying to stay decently lean right now as I did my first contest this April. I'm now sitting at 200lbs in the AM before breakfast. Could you check out this type of diet for me and see how it looks?

Meal 1:
4 omega-3 eggs, 6 egg whites.

Meal 2: 7 oz lean hamburger, or steak + 1 cup broccolli

Training: Sip on gatorade (35 g carbs) and protein iso before and through workout.

Meal 4: 7 oz haddock or chicken + 3/4 cup dry oats, or 3/4 cup rice, or 1 cup sweet potatoe + 1 cup broccolli

Meal 5: 7oz chicken, or lean beef, or haddock +1/3 cup almonds or cashews + 1 cup broccolli

Meal 6: 45 g Iso shake + 1/3 cup cashews, or almonds, or natural pntbtr.

[LondonMuscle]

just to confirm, you have about 100g carbs and 75pro just before and during your workout as well as carbs and pro in the form of a meal immediately after training? or an hour later?

could you give an example of what that meal might look like (rice + lean protein?) and what carb source do you prefer use during your workout?

how would this protocol change during a cutting cycle?

yes i have 100g of maltodextrin during my workouts with 75g of protein a concentrate/isolate mix... hydrosylate is best but its much more expensive, isolate would be second

pwo i have 150g of carbs from where ever i want, but they are always from a low fat source and that is consumed as soon as i return home from the gym, which is within about 15 mins of finishing my carb drink during my workout... right now ive been leaning towards things like special k bars pwo just because they taste good and are easy to stomach... sometimes its oats with a banana mixed in plus an assortment of fruits... or sometimes rice or yams... it really doesnt matter, i just keep it to low fat carb sources, less than 15g of fat total

as for how this would be adjusted for a fat loss diet, just the amount of carbs would decrease but the sources stay the same... should you need a very low carb diet you would simply stick to protein during ur workout and protein and fats pwo

[LondonMuscle]

Interesting, I agree with this as well to an extent and is why I sip bcaa during. I like to use Peptopro instead of an isolate.

I feel with a good intra drink with bcaa/carbs(protein isnt a must in there) and a good pwo shake you've got all grounds covered.

Cool to see how diff ideas tho bro.

the thing with BCAAs is that they are not anabolic when not in the presence of all amino acids necessary for muscle growth, they are simply anticatabolic... BCAAs plus proteins would be an anabolic combination

everyone i know that tried the combo of protein and carbs during their workout has liked it, plus its just a super easy "meal" to get 100% right everyday!

we all have our methods though!

[LondonMuscle]

Hey LM, I like your style here of keeping your carbs through your workout. It's nice to have something new like this being brought to the board. Almost like the John Berardi approach. I've tried this this past few days and I like it. I'm just trying to stay decently lean right now as I did my first contest this April. I'm now sitting at 200lbs in the AM before breakfast. Could you check out this type of diet for me and see how it looks?

Meal 1:
4 omega-3 eggs, 6 egg whites.

Meal 2: 7 oz lean hamburger, or steak + 1 cup broccolli

Training: Sip on gatorade (35 g carbs) and protein iso before and through workout.

Meal 4: 7 oz haddock or chicken + 3/4 cup dry oats, or 3/4 cup rice, or 1 cup sweet potatoe + 1 cup broccolli

Meal 5: 7oz chicken, or lean beef, or haddock +1/3 cup almonds or cashews + 1 cup broccolli

Meal 6: 45 g Iso shake + 1/3 cup cashews, or almonds, or natural pntbtr.

its actually pretty good... some of things i like that you have done is included nuts in the diet which i think are probably the most neglected food source for most bodybuilders both offseason and inseason but i consider them to be integral... i think eggs are the greatest protein source yet seem to have kinda gone out of fashion in most bodybuilding diets, perhaps because of cholesterol concerns, which really arent warranted?

the changes id recommend are to increase ur carb intake during and immediately pwo... you can handle much more than 35g of carbs during your workout, plus more pwo, while still staying lean... id also recommend dropping the gatorade as its mainly sucralose... dextrose and malto are better! lastly id recommend both increasing and varying your veggie intake... i tend to keep mainly to green veggies as well but i will have them from spinach, broccoli, romaine and brussel sprouts, plus i will have some other coloured veggies as well... i also believe an absolute bare minimum intake should be 5 cups per day for any hard working athlete

[ubcpower]

Hey LM,
As far as the intra workout drink. What would your response be to the camp that argues that it directs blood flow to the stomach (digestion process) instead of to the muscle being trained?

[Ritch]

Hey LM,
As far as the intra workout drink. What would your response be to the camp that argues that it directs blood flow to the stomach (digestion process) instead of to the muscle being trained?

London Muscle`s look like they`re getting trained to me, lol.

By the way, great thread here LM!

[btufts]

its actually pretty good... some of things i like that you have done is included nuts in the diet which i think are probably the most neglected food source for most bodybuilders both offseason and inseason but i consider them to be integral... i think eggs are the greatest protein source yet seem to have kinda gone out of fashion in most bodybuilding diets, perhaps because of cholesterol concerns, which really arent warranted?

the changes id recommend are to increase ur carb intake during and immediately pwo... you can handle much more than 35g of carbs during your workout, plus more pwo, while still staying lean... id also recommend dropping the gatorade as its mainly sucralose... dextrose and malto are better! lastly id recommend both increasing and varying your veggie intake... i tend to keep mainly to green veggies as well but i will have them from spinach, broccoli, romaine and brussel sprouts, plus i will have some other coloured veggies as well... i also believe an absolute bare minimum intake should be 5 cups per day for any hard working athlete

Thanks LM! the good this I've noticed the past couple days doing this is that I don't get that insulin crash and crave carbs for the rest of the day or if i really want something it'll be veggies. Can you still put on muslce at a steady rate doing this?

[fathead]

perhaps a dumb question but when you say 75g isolate and 100g maltodextrine do you mean 100g carbs from malto or 100g of the malto itself (i realize this may the the same thing...) the 75g isolate would be pretty close to 75g protein...

and how do you feel about waxy maize as a carb source for the workout "meal"

[laslo101]

hey i have a question about eating veggies i know the green ones are said to be best , but i am limited to the ones i can really stand eating like i mean i can't even force some down.. would limiting my green veggie source to cuucumbers, dark lettuce, and broccoli be ok? and what about pickles how bad are they? or are they ok to eat in moderation like 5 the size of your finger.

[#8]

the thing with BCAAs is that they are not anabolic when not in the presence of all amino acids necessary for muscle growth, they are simply anticatabolic... BCAAs plus proteins would be an anabolic combination

everyone i know that tried the combo of protein and carbs during their workout has liked it, plus its just a super easy "meal" to get 100% right everyday!

we all have our methods though!

I have been using this method for weeks now and I must say I love it. I will continue to drink dex / whey for the remainder of my training days.

[Ritch]

Do you use pre workout insulin? It would work perfectly with you intra and post workout nutrition.

[benP]

Hey LM, what is your opinion on carb cycling when cutting down and what do you think the best method to do so is?

[LondonMuscle]

Thanks LM! the good this I've noticed the past couple days doing this is that I don't get that insulin crash and crave carbs for the rest of the day or if i really want something it'll be veggies. Can you still put on muslce at a steady rate doing this?

only you will be able to know if your diet is meeting your current goals/needs... as i said before, id recommend increasing ur carb intake both during and pwo cuz u can get a way with a lot more without any unwanted fat gains

make those adjustments and then keep checking ur weight and the mirror... if things progress as u like then leave everything as is, otherwise u gotta bump up the cals if you wanna get back or back them down or add cardio if ur getting too fat!

[LondonMuscle]

perhaps a dumb question but when you say 75g isolate and 100g maltodextrine do you mean 100g carbs from malto or 100g of the malto itself (i realize this may the the same thing...) the 75g isolate would be pretty close to 75g protein...

and how do you feel about waxy maize as a carb source for the workout "meal"

i just take two scoops of my carb powder which is 48g of malto per scoop and i have 3 scoops of protein at 25g per scoop

as for waxy maize, i think its on par with malto and dextrose but havent seen anything to suggest its superior... i prefer malto though

[LondonMuscle]

hey i have a question about eating veggies i know the green ones are said to be best , but i am limited to the ones i can really stand eating like i mean i can't even force some down.. would limiting my green veggie source to cuucumbers, dark lettuce, and broccoli be ok? and what about pickles how bad are they? or are they ok to eat in moderation like 5 the size of your finger.

in your offseason id focus on veggie variety, there is no need to stick only to green veggies... general rule of thumb is the darker the colour, the more micronutrient dense it is, think of red peppers and spinach vs onions and iceberg lettuce

pickles are fine, i have them even while dieting, just try to stick to the ones that dont have added sugar... things like bicks zesty and tangy i believe are ok, or kosher, but not the sweet ones

[LondonMuscle]

Do you use pre workout insulin? It would work perfectly with you intra and post workout nutrition.

i recommend both pre and post for those that go that route

[LondonMuscle]

Hey LM, what is your opinion on carb cycling when cutting down and what do you think the best method to do so is?


the lower ur carb intake the faster u will lose weight but i dont think faster is necessarily better... at the end of my contest diets for most of my athletes i use a cyclical carb approach but there are just high and low days... i dont believe a 3 tiered carb approach of high, medium and low days offers any additional benefits over my methods and it just makes the diet a lot more complicated

[btufts]

only you will be able to know if your diet is meeting your current goals/needs... as i said before, id recommend increasing ur carb intake both during and pwo cuz u can get a way with a lot more without any unwanted fat gains

make those adjustments and then keep checking ur weight and the mirror... if things progress as u like then leave everything as is, otherwise u gotta bump up the cals if you wanna get back or back them down or add cardio if ur getting too fat!

yes I seem to be getting pretty good with that, something like when I stop gaining add in 200-300 cals or so just to be above maintenance eh?

[pw154]

i just take two scoops of my carb powder which is 48g of malto per scoop and i have 3 scoops of protein at 25g per scoop

as for waxy maize, i think its on par with malto and dextrose but havent seen anything to suggest its superior... i prefer malto thoughLM, do you get your malto powder locally or on the net? I can't find maltodextrin anywhere in London

[LondonMuscle]

i buy mine at SND downtown... this is good stuff and moderately priced:

http://www.sndcanada.com/qse_gold_medal_carbs_maltodextrin_-_natural,_10_lb.html

[btufts]

I really like this style of eating!! my abs are popping off and I'm still at 200lbs!

[pw154]

i buy mine at SND downtown... this is good stuff and moderately priced:

http://www.sndcanada.com/qse_gold_medal_carbs_maltodextrin_-_natural,_10_lb.htmlThanks I will give it a try!

I am wondering what your thoughts are on carbs before bed if you work out late at night like me? Usually I am at the gym at around 11pm, and done by 12:30am. I come home, have a cup of oats, egg whites, and protein powder and hit the sack. I am cutting right now. Would the carbs before bed hinder my fat loss any, or is it inconsequential considering the carbs will be used to replenish glycogen after the workout anyway?

[fathead]

Thanks I will give it a try!

I am wondering what your thoughts are on carbs before bed if you work out late at night like me? Usually I am at the gym at around 11pm, and done by 12:30am. I come home, have a cup of oats, egg whites, and protein powder and hit the sack. I am cutting right now. Would the carbs before bed hinder my fat loss any, or is it inconsequential considering the carbs will be used to replenish glycogen after the workout anyway?

yes something i meant to ask as well. i tend to do cardio in the am and then train later in the evening, done at 8pm or so. carbs during and after this workout at this time as well?

i imagine the idea is your a sponge at that point and it shouldnt matter as long as your not taking in more than you can absorb

[benP]

the lower ur carb intake the faster u will lose weight but i dont think faster is necessarily better... at the end of my contest diets for most of my athletes i use a cyclical carb approach but there are just high and low days... i dont believe a 3 tiered carb approach of high, medium and low days offers any additional benefits over my methods and it just makes the diet a lot more complicated

So how would you space out the days? Is it like one high 2 low etc or something like that? And how many carbs would you classify as a high day and for a low day?

[LondonMuscle]

Hey LM,
As far as the intra workout drink. What would your response be to the camp that argues that it directs blood flow to the stomach (digestion process) instead of to the muscle being trained?

sorry ubc, i missed this one

the research is very clear that when pre workout only and post workout only, pro/cho drinks are consumed, PRE workout is superior!! in other words if you could only consume either pre or post workout supps then you would be better of choosing pre simply because the timing is better

that being said, u should also be following up your workouts with proper foods, i dont recommend more shakes pwo, but these studies clearly show that food digestion during training doesnt affect protein synthesis rates, insulin release etc or if it does its neglible

also, weight training is an anaerobic exercise, so I dont believe blood volume is of all that much importance if indeed some is being diverted to the GI tract... as well, solutes like sodium bring water into the vascular system so you may actually find blood volume increases with intra workout shakes instead of decreases

the research is clear, the way it feels is superior and the results i have withnessed as well as my clients has convinced me that consuming carbs and proteins during your workout is the superior method of manipulating macronutrients for maximum muscular gains

[LondonMuscle]

yes something i meant to ask as well. i tend to do cardio in the am and then train later in the evening, done at 8pm or so. carbs during and after this workout at this time as well?

i imagine the idea is your a sponge at that point and it shouldnt matter as long as your not taking in more than you can absorb

yes u are correct... regardless of the time of day, post workout is when u will be most glucose tolerant, no doubt about it

[LondonMuscle]

So how would you space out the days? Is it like one high 2 low etc or something like that? And how many carbs would you classify as a high day and for a low day?

its different for each person... i dont start out carb cycling, i work that in as needed but the most frequent would be every 3rd day, the least frequent would be every 7th day

as for carb intake, i do that based on body weight mainly... the highest id go is 250g the lowest 100g... low days is veggies only

[fathead]

how long before and how long after your "carby time" are you eating meals with fats in them? is there a window where you try and switch to the carb+lean protein drink/meal?

basically i am assuming you are eating fat+pro in the meal before you start sipping you workout concoction and fat+pro the meal after your PWO carb+protein meal... 2-3 hours on either side enough?

[LondonMuscle]

yes I seem to be getting pretty good with that, something like when I stop gaining add in 200-300 cals or so just to be above maintenance eh?

ya thats an adequate amount

[Andre Gregoire]

Hey LondonMuscle, first off props on the great physique and great thread.

I like your diet style a lot. I also believe in having as little carbs as necessary and targeting them where they are needed which is mostly peri-workout.

When I carb cycle I have also come the the conclusion that the medium carb day serves no purpose and I use mostly low carb days with high days scheduled as needed depending on the individual and the timeline.

In regards to peri-workout nutrition, for those that haven't read it, the International Society of Sports Nutrition position stand on Nutrient timing is a great read and provides the scientific references to support LM's great recommendations:
http://www.jissn.com/content/5/1/17

For the lazy people out there you can skip reading the 12 page document and just do what LM has suggested or just read through the convenient summary portions of the document.

I will be reading this thread and thinking of questions to pick your brain.

Thanks for spending the time to answer these questions.

[Andre Gregoire]

Ok, I've got a good question since you seem to be carb sensitive or at least believe in a using low to moderate carbs how do you do the carbup for a contest?

Typically there seems to be two major ways to do it.

A) Traditional Carb Load = Deplete and then do a traditional 3 day carb load.
B) Shitload = Deplete, drop water and sodium 16-24hrs out, dry out and then shitload for 3-12hrs.

I have done A a few times as well as a hybrid of both but never a shitload by itself because I was always concerned with not being full enough.

What are your thoughts?

[LondonMuscle]

how long before and how long after your "carby time" are you eating meals with fats in them? is there a window where you try and switch to the carb+lean protein drink/meal?

basically i am assuming you are eating fat+pro in the meal before you start sipping you workout concoction and fat+pro the meal after your PWO carb+protein meal... 2-3 hours on either side enough?

ya i basically have my last meal 2 to 2.5 hours before my workout then have my shakes then 2 hours after my pwo meal i have another protein and fat meal

[LondonMuscle]

Ok, I've got a good question since you seem to be carb sensitive or at least believe in a using low to moderate carbs how do you do the carbup for a contest?

Typically there seems to be two major ways to do it.

A) Traditional Carb Load = Deplete and then do a traditional 3 day carb load.
B) Shitload = Deplete, drop water and sodium 16-24hrs out, dry out and then shitload for 3-12hrs.

I have done A a few times as well as a hybrid of both but never a shitload by itself because I was always concerned with not being full enough.

What are your thoughts?

i dont do either!

shit loading imo is for ppl who dont know what they are doing... now u can have some higher sodium foods on the day of a show but i wouldnt be indiscriminate about it

i also dont do the traditional deplete/sodium load, carb load/sodium deplete either... for one it depends on the client, if someone is in shape long enough out from a show then ill carb them up going into the show starting a month out or so... if its someone that been on a low carb diet for a long while before hitting the stage things stay about the same until thursday where i will start adding some carbs back in

if u do ur homework u should be in shape a few weeks before hitting the stage... the last week should be more of the same... the traditional method and the shit loading method are both super extremes that arent necessary and are mostly just plain damaging

u can stop adding condiments and additional salts to ur foods a few days out from ur show... i dont play with the water till friday and otherwise i keep things pretty status quo

[marino]

umm i definitely believe in the post workout window, but its just that it actually starts much earlier than that

those who wait till after their workout to start nourishing have the timing all wrong... even something like isolate takes 60 mins to reach peak amino acid levels in the bloodstream, so if you wait until u are done ur workout to consume its not gonna be for like 60 mins until u really maximize the stuff

start drinking ur shakes just pre workout and consume during so all of the nutrients are they as the muscle fibers are being broken down as well as pwo, then go home and have another large meal, high in carbs but not high GI, and high in protein


^^ hey LM, just to report... i tried the protein + carbs during my workout.... wow, so much stronger near the end of it... thanks for the pro tip

I wanted to jump in and say that I have started implementing this as well and my strength and endurance during my workouts has dramatically increased. Great advice.

[fathead]

assuming you take days off from lifting... what is your carb approach on these days? are you replacing the pro/carb shake with a whole foods meal? is there carbs in it? zero carbs on that day?

[LondonMuscle]

off days are just protein and veggie meals

i have at least a cup of nuts each day, usually closer to 2 though... i love corn right now so i have about 2 cups of that per day as well... carb intake is probably a bit over 100g per day on off days, not sure dont count it but i dont have any direct sources of carbs outside of the veggies on these days

now if you did want to have some i think its fine but i dont see any real benefit to it and i personally dont crave those sorta foods anymore, i dont even like them so i dont have them

[btufts]

off days are just protein and veggie meals

i have at least a cup of nuts each day, usually closer to 2 though... i love corn right now so i have about 2 cups of that per day as well... carb intake is probably a bit over 100g per day on off days, not sure dont count it but i dont have any direct sources of carbs outside of the veggies on these days

now if you did want to have some i think its fine but i dont see any real benefit to it and i personally dont crave those sorta foods anymore, i dont even like them so i dont have them

I just started a job framing houses, its pretty high pace and intense all day, would you be eating carbs during the day if this were the case?

[LondonMuscle]

id start off just by having some in the am with ur first meal, then add more if u feel really lethargic throughout the day... depending on the type of work, most physical labour really doesnt use all that much glycogen due to its relatively low intensity

[btufts]

id start off just by having some in the am with ur first meal, then add more if u feel really lethargic throughout the day... depending on the type of work, most physical labour really doesnt use all that much glycogen due to its relatively low intensity

It's just a lot of lifting and carrying heavy shit all day lol usually by 1-2 I'm pretty space cased and tired, not to mention a lot of back pain.

[6pack]

Hey L.M.
Great thread Bro… I was hoping if you could take a look at my current diet and provide your feedback… Which meal should I add nuts to? Also am I taking enough protein/veges? I am 5’8” 170 lbs with approx. 15 % body fat… Right now I am trying to bring my BF% to less than 10 %...

Meal 1: 1 eggs, 3 egg whites

Meal 2: 25 g ISO shake

Meal 3: 6 oz chicken + 1/2 cup broccoli

Meal 4: 6 oz lean beef + 1/2 cup corn

Meal 5 (Training): Sip on Malto (48 g) + 25 g protein ISO during workout… (PWO) 75 g carbs special K bars + 25 g protein ISO

Meal 6: 6 oz chicken + 1 cup rice

Meal 7: 30 g ISO shake

[Delt King]

Hey LM just wanted to say it was a pleasure to see you this weekend at provincials. Can't wait to see you on stage in Nov.

[andrewT]

great thread

do you use any nurtient repartition products at all that mimic insulin? (the ones you take 20-30 minutes before a high carb meal)?

[ubcpower]

Hey LM,
I am in the last 2 months of a summer diet. Diet is in check, training and cardio sessions are faltering a little with lack of energy/exhaustion. I was wanting to create my own pre workout stack using the compounds available from TSupplements. At my disposal are:

Caffeine tabs
L-Carnitine
Green Tea Extract
Hoodia
AAKG
L-Arginine

Can you suggest which ones to use , if any, for a little jolt? I do realize its all cardio/diet.
Dossages?
I want to stay away from Clen and Ephedrine. Thanks

[LondonMuscle]

Hey L.M.
Great thread Bro… I was hoping if you could take a look at my current diet and provide your feedback… Which meal should I add nuts to? Also am I taking enough protein/veges? I am 5’8” 170 lbs with approx. 15 % body fat… Right now I am trying to bring my BF% to less than 10 %...

Meal 1: 1 eggs, 3 egg whites

Meal 2: 25 g ISO shake

Meal 3: 6 oz chicken + 1/2 cup broccoli

Meal 4: 6 oz lean beef + 1/2 cup corn

Meal 5 (Training): Sip on Malto (48 g) + 25 g protein ISO during workout… (PWO) 75 g carbs special K bars + 25 g protein ISO

Meal 6: 6 oz chicken + 1 cup rice

Meal 7: 30 g ISO shake

if you are 15% bf id keep the protein intake up higher right now, usually 40-50g per meal

so meal one id probably do 3 whole eggs, 1 cup of egg whites, meal 2 go with 2 scoops of protein... meal 4 id drop the corn, its a shitty carb source for a diet, do more green veggies... 50g of protein during your workout and pwo... switch up the special k bars for rice pwo and drop meal 6 altogether and change meal 7 to chicken and spinach

so

Meal 1: 3 whole eggs, 1 cup egg whites

Meal 2: 50g of protein from shake

Meal 3: 6 oz chicken + 1/2 cup broccoli

Meal 4: 6 oz chicken + 1/2 cup broccoli

Meal 5 (Training):
Sip on Malto (48 g) + 50g of protein from shake
(PWO) 1.5 cups rice + 50g of protein from shake

Meal 6: 6 oz chicken

[LondonMuscle]

great thread

do you use any nurtient repartition products at all that mimic insulin? (the ones you take 20-30 minutes before a high carb meal)?

something like vanadyl sulfate?

the quick answer is no, dont use anything like that... you might be able to make an arguement that those things are useful during your carb up before a show and i know some guys like that stuff but i dont use it

insulin is best controlled through carb intake, so if i wanna limit my insulin response i just eat less carbs

[LondonMuscle]

Hey LM,
I am in the last 2 months of a summer diet. Diet is in check, training and cardio sessions are faltering a little with lack of energy/exhaustion. I was wanting to create my own pre workout stack using the compounds available from TSupplements. At my disposal are:

Caffeine tabs
L-Carnitine
Green Tea Extract
Hoodia
AAKG
L-Arginine

Can you suggest which ones to use , if any, for a little jolt? I do realize its all cardio/diet.
Dossages?
I want to stay away from Clen and Ephedrine. Thanks

the first thing id do if u want more energy is consume more micronutrients... go and buy something like greens+ or vege greens... on top of that you can add BCAAs and creatine a few times per day as those can help activate various energy pathways so you dont fee like dog shit... if you want something pre workout id just go with caffeine... the last thing id consider adding is taurine and tyrosine which can help with that fuzzy brain feeling

most of the other stuff you listed imo is way way down the list of essential supplements

[LondonMuscle]

Hey LM just wanted to say it was a pleasure to see you this weekend at provincials. Can't wait to see you on stage in Nov.

thanks buddy, offseason is winding down and im feeling pretty good about this year

hope ur prep is going well, only like 7 or 8 weeks left i believe?

[fathead]

LM- what is your view of off season cardio? do you personally do it? would you advise a client to do it if they wanted to keep lean?

[LondonMuscle]

i dont have any objection at all to anyone that does offseason cardio cuz they are putting on a few too many bad pounds in the offseason... i object a lot though to those who struggle to put on weight in the first place who insist on expending more cals thru useless cardio

for the majority of ppl out there who tend to go a bit overboard in the offseason id actually recommend some cardio done pwo to help control bodyfat, id much rather someone expend a few more cals than cut back on consumption... food is anabolic, low intensity cardio is mildly catabolic at best, and likely has no impact at all on muscle anabolism... now food intake should be high quality to begin with and if you are getting fat its likely because of poor food choices, but if ur getting fat off of eating too many eggs, steak, rice and veggies then throw in the cardio and keep consuming those good foods

[6pack]

Thanks L.M... Your input is greatly appreciated...


if you are 15% bf id keep the protein intake up higher right now, usually 40-50g per meal

so meal one id probably do 3 whole eggs, 1 cup of egg whites, meal 2 go with 2 scoops of protein... meal 4 id drop the corn, its a shitty carb source for a diet, do more green veggies... 50g of protein during your workout and pwo... switch up the special k bars for rice pwo and drop meal 6 altogether and change meal 7 to chicken and spinach

so

Meal 1: 3 whole eggs, 1 cup egg whites

Meal 2: 50g of protein from shake

Meal 3: 6 oz chicken + 1/2 cup broccoli

Meal 4: 6 oz chicken + 1/2 cup broccoli

Meal 5 (Training):
Sip on Malto (48 g) + 50g of protein from shake
(PWO) 1.5 cups rice + 50g of protein from shake

Meal 6: 6 oz chicken

[fit226]

I think offseason cardio and cardio as a whole is just plain smart. I have been doing cardio for the last 5 yrs with every workout pretty much. As you get older you get much more concerned with your heart health (at least i do) then you do about the appearance of your body. cholesterol and prostate checks are a must for users. Cardio definitely helps keep your HDL in check.

I would suggest cardio for everyone as people forget the heart is the most important muscle in your body. What good is a good physique if you don't have your ticker in check.

[Andre Gregoire]

I think offseason cardio and cardio as a whole is just plain smart. I have been doing cardio for the last 5 yrs with every workout pretty much. As you get older you get much more concerned with your heart health (at least i do) then you do about the appearance of your body. cholesterol and prostate checks are a must for users. Cardio definitely helps keep your HDL in check.

I would suggest cardio for everyone as people forget the heart is the most important muscle in your body. What good is a good physique if you don't have your ticker in check.

Sorry LM, don't want to hijack your thread but I also agree with LM and Fit226. I am now 32, father of a 2yr old and I want to live a long time so I now do cardio pretty much year round.

I am a meso-endo so it helps me stay leaner off-season and I don't have trouble gaining weight. I agree with LM for ecto's it's probably not needed when they are trying to get big.

Cardio also makes you more effective for intense Leg /Deadlift training, I feel healthier and more athletic all the time now instead of lethargic off-season.

[fit226]

I feel healthier and more athletic all the time now instead of lethargic off-season.

This is an understatement. When i am able to get a good nights sleep (have always been an awful sleeper) i am unstoppable..lol...

[ubcpower]

Hey LM,
The farmer nextdoor sells lean ground pork of which he swears is 90% lean ground. I know you eat pork, have you ever seen ground pork advertised this lean or too good to be true?
p.s. you have a PM :)

[LondonMuscle]

ya i luv ground pork, have it twice a day every day!

i dont go to a butcher for any of my meats but in my experience its very rare to find anything more than lean ground pork... the stuff i get is 13g of protein for every 11g of fat, however i dont see any reason u couldnt get 90% ground pork if you cut it right

u should be able to tell pretty easily by how much marbling there is in the meat if this guy is full of shit or not... pork of course is a lot lighter than ground beef in colour, but so long as the colour is pretty uniform hes probably telling the truth

if you are in your offseason though, its really not necessary to buy the leanest cuts of meat, lean ground pork should be fine

[Delt King]

Hey LM, just wondering how your prep is going for the London show at the end of Nov. I'm expecting another overall from ya!

[LondonMuscle]

hey DK, unfortunately i suffered a pretty serious injury about a month ago so im out for a while... tore my pec major, just had surgery last week so im recovering right now

on the bright side the surgery went great, pec looks fine so i shouldnt have any cosmetic defects but im still out a few months nonetheless

[Andre Gregoire]

hey DK, unfortunately i suffered a pretty serious injury about a month ago so im out for a while... tore my pec major, just had surgery last week so im recovering right now

on the bright side the surgery went great, pec looks fine so i shouldnt have any cosmetic defects but im still out a few months nonetheless

That sucks bro. I wish you the best in the healing process.

How did you tear it?

[LondonMuscle]

thanks Andre, things are going well

tore it flat benching pretty heavy, first rep went fine and it tore on the second when the pec was fully stretched... there was some tendon left on the bone and the muscle so it was possible to reattach... its 4 weeks now since surgery and hoping to be back in the gym in 8 weeks or so!