2013 NB Men's Physique Prep

[scottlove]

Legs from Oct 5

4 wks out, 175 lbs - and dropping.

3025 cals/day.
175g protein
525g carbs (50g to fibre)
50g fats

0 cardio
Attachment 36203

Excellent hamstrings

[steve_d]

Delt King & TT Eric;
Thanks for following, but I'm going to have to politely call BS on the carbs being the problem
Unless you have some kind of disease.. If you get bloofy and fat, it's too much calories in general and/or estrogen is too high. Or possibly a short term reaction to inconsistent sodium levels.

I'm with you here. Keto is great in its own way and so is low carbs.. But I can't believe many people who work and train hard would gain any amount of body fat eating under 3k calories a day consistently. 400 g carbs plus 400g prot and another 100 g fat is another story.

People will disagree with this I am sure though.

I can remember my first couple contest preps. I ate rice for about 80% of my calories. Cheese slices for about the rest lol. Got ripped and nothing to do with high metabolism

[TT Eric]

Well when I was in my 20s I was eating +5000cal a day no trouble, it was even insane how I could eat sometime.

But now in the 40s, it's not the same. Now I eat 300g of protein per day, about 100g of fat, so I have not a lot of space left for carbs 150-200g top, and I gain about 1-2lbs per month with that.

If I wanted to eat more carbs, I would either have to cut into the proteins or into the fats, which is a MUCH less healthier option for me. 150-200g of carbs per day is plenty enough for me to train hard and gain.

20s, 30s, 40s is not the same, the game change as you get older.

Eric

[RandyMadsen]

Well when I was in my 20s I was eating +5000cal a day no trouble, it was even insane how I could eat sometime.

But now in the 40s, it's not the same. Now I eat 300g of protein per day, about 100g of fat, so I have not a lot of space left for carbs 150-200g top, and I gain about 1-2lbs per month with that.

If I wanted to eat more carbs, I would either have to cut into the proteins or into the fats, which is a MUCH less healthier option for me. 150-200g of carbs per day is plenty enough for me to train hard and gain.

20s, 30s, 40s is not the same, the game change as you get older.

Eric

It's all about what works best for you at the end of the day. I will always suggested a low-moderate protein/high carb/low-moderate fat approach - all within the confines of the proper caloric intake.

[RandyMadsen]

I woke up at 171.3 lbs today. Close to 6% I believe, still looking to tighten up more.

This was my leg session from this afternoon. A little more volume than I've been doing lately.

leg extensions-4 sets 10 reps
seated leg curls-4 sets 6-12 reps
single leg press-4 sets 10 reps
hack squats-2 sets 10 reps
stiff-leg deadlifts-2 sets 8-10 reps
bodyweight walking lunges-20 reps per leg
decline crunches(pull from upper thigh, should feel like a sissy squat)-3 sets 10 reps

lightweights, constant tension, slow reps, feeling the legs through the movement and pumping as much blood as we can into the glutes/hams/quads

Putting 50 cals back in for today:

2925 cals
176g Protein
482g carbs (50ish g fibre)
31g fats

[RandyMadsen]

So I photo-documented my meals today. I've discussed this before but I use a Flexible Dieting approach, I've summarized the approach in a number of threads. Here is what today looked like for me, with all the numbers:

I wake up every day and have just have a protein shake (w/ cinnamon) then not much else for a few hours, so I call this Meal 1.5:
Oats w/ cinnamon (cinnamon fanatic, for good reason) and calorie free caramel syrup, apple, yogurt, plus the protein shake that preceded this.. 39P/51C/3F, 8 fibre - 396 cals

Meal 2: Bagel w/ turkey/lettuce/Dijon mustard/fat free mayo + salad w/ zesty Italian vinaigrette.
31P/65 C/6F, 5 fibre - 464 cals
The bagel is an Everything Bagel from Tim's, because I'm not feeling the "food prep" thing

Meal 3: quick I'm in a hurry?! Oats/protein/cinnamon and blueberry syrup.. and out the door!
28P/31C/4F, 4 fibre - 250 cals

Meal 4: fried turkey/potato/broc with salad and dressing + a banana while I cooked
36P/72C/5F, 9 fibre - 458 cals

Meal 5: now the fun begins! Two mega bowls of low-fat cereal in almond milk 9P/150C/8F, 15 Fibre - 713 cals

Meal 5.5: DEM CARBS, apple+gummy worms and low cal waffles/zero fat cool whip/caramel syrup!
8P/89C/3F, 8 fibre - 421 cals
I basically just sit around and eat all night FYI

Meal 6: Last one! Protein oatmeal pancakes w/ strawberries and low sugar syrup.
23P/33C/2F, 5 fibre - 227 cals

Today's totals:
173P/490C/30F, 53 fibre - 2918 cals

[RandyMadsen]

Woke up 171.4 lbs

Trained Back/Bi's:

Lat pulldowns (I used an interesting approach for this like I've done for chest, the first 4 reps we're with my body straight up and down, the 2nd 4 reps we're leaning back a bit, and the last four reps was fairly low angled - this allowed my to flatten the strength curve to an extent and hit more of my back) - 3x8-10
Seated Underhand cable rows - 3x8
Chest Supported T-Bar Rows - 3x10
SS: Wide Grip BB Curls - 3x8
w/ Hammer Curls - 3x10

Will eat the same macros I have been.
No cardio.

[RandyMadsen]

I did 15mins of cardio the last 2 days, and yesterday I dropped my cals from 2925/day to 2875/day.

This morning I woke up looking my best in the morning so far. I usually don't like how I look in the morning, somehow I'm flat despite eating near 500g the day before.. 60% of which is consumed within hours of bedtime.

Today I woke up at 170.8 lbs. Hard, dry, and full.

Trained: Chest/Delts/Tri's
Various Incline DB Press - Interesting technique employed here, I did 1 set at each angle of the bench starting at the top, 6 sets down to flat - 6x8-10
Cable flyes, again varying angles - 4x10
SS DB Lateral Raises - 4x12-15
w/ Rear Delt Flyes on Reverse Pec Deck - 4x12-15
Overhead Tricep Rope Ext - 3x12

Will eat:
174g Protein
486g carbs (50ish g fibre)
28g fats
2875 cals
2200mg sodium

Today I started taking an Omega 3 supplement called Nutra-Sea. 1 tsp everyday get's me my EFA's necessary to stay healthy at sub 30g fat, at a low bodyfat. It's not ideal, and I look forward to getting my fats back up after the show.

Tonight's pic is following the Chest/Shoulders portion. I wanted to see what it would look like without an arm pump; I feel it's a less aggressive look which is to my advantage I think.

[RandyMadsen]

Today I woke up at 169.2 lbs! Changes are happening so fast now.

Trained: Back/Bi's
Lat Pull downs, varying angles throughout the set - 4x12
Underhand BB Rows - 4x8-10
Close grip cable rows - 3x10
Assisted Pull Ups - 2x12

Will eat:
163g Protein
478g carbs (60ish g fibre)
29g fats
2805 cals
3100mg sodium

I did my posing without the compression shorts to see if that was binding skin up. It looks like they were.

[TT Eric]

Looking great man!

BTW, is it just me, or you really look like Chris Pontius (Jackass movies) ?



Eric