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04-05-2007, 10:01 PM
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Hey M,
For the gatorade I drink 1/2 -1 a bottle of 20oz after working out to aid in recovey+ 50-70g of whey protein. this is what I eat regulary, Meal 1-oats 1 cup+one serving of grits(in soy milk)+ 1 whole egg and 6 egg whites Meal 2-Cup a rice and 6-8oz of chicken+6oz of low fat yougurt+fruit Meal 3-Med sweet pataoe+ 6-8 oz of fish+ fruit Meal 4-Steak and salad Meal 5-50g of whey protein This is the base, and when I get bored I change the order but in the end the caloric intake is about 2400/day. Foodwise I do not feel hungry because I eat regulary, but what I think happened my body is getting used to what I do. I have upped my cardio from 25min 2-3X per week to 35-40 min. See what happens
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I don't think you need to go looking for the enemy. He's going to look for you. Willie Aames 
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04-06-2007, 04:41 AM
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Maybe add a couple of handfull s of nuts twice a day and some ground linseed in you shake. Also 40 minutes of cardio is a better choice IMO. However I would do this as soon as I get up. I know there are a few schools of thought on this but heres the way I see it... fasted AM cardio - easy ~55-65% of MHR (which you determine yourself) this will retain mass, yield a lower calorie output and is done for longer, fuelled AM cardio - easy 55-65% will use minimal bodyfat and utilise calories ingested but even less likely to be catabolic (mildly pointless IMO) fuelled HIIT AM - fine but keep it around 10-15 minutes and benefit from EPOC (Excessive Post-exercise Oxygen Consumption) (but i dont rate it for comp BBers as there is a switch in fibre types and prefers to take muscle building type 2 pink FOG fibres over to aerobic/endurance opposed to power) fasted AM HIIT - good for EPOC - bad for catabolism - bad for hypoglycemia - intensity required rarely met - NOT A GOOD ONE fuelled PM HIIT is the same fasted high intensity steady state - say good bye to muscle mass but hello to massive calorie output - fine for the crazy recreational trainer looking to get shot of every ounce in sight - problem is they end up skinny fat and stop losing weight after a pre longed period of what i call 'abuse' fuelled higher intensity steady state cardio - again IMO pointless as insulin levels are raised, you burn what you eat and the overall net energy deficit is the same as the unfuelled AM steady state if not worse - it also knackers you out cardio after weights - long steady state - not a choice i would go for but not as bad as some - may go catabolic and the environment for weights and cardio use different mechanism. better to split the two - also makes pre, peri and PWO fuelling an issue IMO/IME HIIT short sprints after weights? crap IMO as you may aswell put in another couple of sets on weights and do AM fasted cardio - by more sets on weights, more EPOC and better fibre type recruitment (type 2b white FG fibre stimulation) PWO also changes IMO/IME cardio before weights - never - unless your an athlete think thats about the lot IMO it should be something like this monday - pm weights tuesday am cardio wednesday - pm weights thursday am cardio - pm weights friday am cardio saturday pm weights sunday am cardio or rest day or PM fuelled HIIT if you must all steady state and the weights either a split of FBRs...if you fancy 3 or 5 days weights, that is easy enough to jig about all IMO of course  Surfer
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BB4U Moderator Last edited by surferph34; 04-06-2007 at 04:54 AM.
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04-06-2007, 05:34 AM
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mod @ www.fitnessfreaks.com Last edited by vassille; 09-25-2007 at 08:35 PM.
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04-06-2007, 06:53 PM
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I like the in debth analysis! I think you are right about most of the cardio schemes. I tried cardio in AM on an empty stomach and it's hard on the mass. I lost fat fast, but a lot of muscle as well. Is this what you suggest? I'm still not doing full bore cardio yet sticking with 3 days for now. I'm already feeling my heart hardly getting up to speed to burn fat though. It takes me 15-20 min just to get to 120bpm! I was thinking of doing cardio in AM 2 hours after my breakfast...... One thing you have suggested is to add some kind of fat to my diet, which you are right- forgot all about good fats from walnuts and such! Good point! Thanks Surfer
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I don't think you need to go looking for the enemy. He's going to look for you. Willie Aames
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04-06-2007, 06:58 PM
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hehe, had the jets on when I flew by you buddy LOL Yea, got my feet wet with this stuff. Minimal muscle loss and that's why I tried it. In the past I used to loose too much muscle on diets. I had an interesting experience.
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I don't think you need to go looking for the enemy. He's going to look for you. Willie Aames
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04-07-2007, 01:43 AM
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Yep thats how I would do it mate for the reasons I have stated. Doing it two hours after cardio falls into fuelled AM cardio and I feel will use minimal bodyfat and utilise calories ingested but even less likely to be catabolic. THe reason I say its mindly ppointless is becasue you have just given your body the another option for energy other than the stored fat. Intensity is important to avoid the loss of mass your talking about. 140bpm for me is about right for steady cardio and dont worry about how long it takes you to get there, just jump on and get going. Its a long cutting road anyway. Surfer
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BB4U Moderator
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05-01-2007, 07:28 PM
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Ok, so now I have a goal for the summer so I can get my butt in the gym on regular bases. Gain 10 lbs muscle and loose 1-2%bf in 4 months. Doable IMO
Anyway, did back today, did not keep track of all the weights not yet anyway, no time right now Pull ups wide grip(bw) one arm DB rows Shurgs bent over BB rows rear delt extensions Ez-bar bicep curls abs Weights are a little low but not as low as I was expecting-I can still handle the 100lb DB's. When I get time I will post some weights in the future
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I don't think you need to go looking for the enemy. He's going to look for you. Willie Aames
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05-13-2007, 08:33 PM
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Back in business going to the gym 4 days a week. One more week of school then I can spend more time going heavy again.
Anyway, the rebound effect + some other stuff  hehe is working very well I'm up to 238lbs now up 10lbs and I'm getting bigger but not as strong as I was before but since I'm lean I look better than after than DNP. Ok, enough with the mumboo jumboo, strength is prob going to come back in a month or so, paying attention to my diet to a T right now. Pretty much still eating as during the cutter but just added 2 shakes of mass gainer which makes all the difference. did back yeasterday, Shrugs rear delts pull ups(wide grip B W) abs Short workout and then the next morning I did cardio for 40min.
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I don't think you need to go looking for the enemy. He's going to look for you. Willie Aames
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06-18-2007, 06:50 PM
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Well, I've been working out but just didn't have time to post in here,
anyway Today did legs 1. Deads 2. 135X10X1 3. 225x10X1 4. 315X8X1 5. 405X8X2 2.Leg presses 1. 270X10X1 2. 540X10X1 3. 720X10X2 Calfs 1. 300X15X3 40 min of cardio on a bike Trying to stay lean but build muscle at the same time which kind of limits me on how heavy I can go. It's fun and different but the gains are not as great as when I could pig out LOL
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I don't think you need to go looking for the enemy. He's going to look for you. Willie Aames
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07-22-2007, 08:27 PM
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Now days I'm seriously trying to go under 10%bf. I'm at 10 right now but decided to take the plunge and put being big on the back burner and get as cut as I can. Starting at 245 10-11%
So far I'm doing Mon-Tue-Wed low carbs -100g carbs/ 300g protein/and some fat Thur-Fri -150gcarbs/300g/ good fats Sat-Sun is carb loading 300g carbs/300g protein/fats So far finished first week with definite visible results. Lost 2-3lbs mostly fat and some water, I will do this program for 6 weeks with constant twicking of the carbs. Strength is good and I will adjust heavy and light days depending on my diet that day. Cardio is 30min after each workout, on non-workout days I usually do 45min first thing in the morning on an empty stomach I will try to keep this updated and the progress or (lack of it). Oh, one more thing...I also take Hoodia and green tea to help with fat burning. So far this stuff is good and really works On to week 2
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I don't think you need to go looking for the enemy. He's going to look for you. Willie Aames Last edited by vassille; 07-22-2007 at 08:29 PM.
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08-05-2007, 10:38 PM
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Cardio is 5X a week
Lifting is heavy one week then light the other with my carb up taking place during my workouts days. I'm experimenting with my entire way of dieting and work outs----it's fun as helllll!!! Workouts are split 4X a week, Back, Chest, Arms/Shoulders, Legs split but sometimes it takes more than a week to do the entire workout. Calories 1800 on non workouts(No carbs for 2-3 days) to 2500 on carb up days. However I play with my carbs regulary so my carb up might go higher than 2500 if I feel the need to replenish. Anyway, I will not bore you guys with the small details but if anyone has Q's just post them.
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I don't think you need to go looking for the enemy. He's going to look for you. Willie Aames Last edited by vassille; 09-25-2007 at 08:38 PM.
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08-10-2007, 08:41 PM
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Did bench today,
Strength is still there even with my carb manipulation, I feel weird though to eat low carbs except on my carb up days. Anyway, keep pluging along Flat Bench warmup then, 3 sets 275X10 (felt a bit heavy because of the low carbs but next week I'm back to 315lbs for power) Seated Bench 3 sets seated bench with 90lbs each side X 10 reps Dips 4 sets of dips BW X25 Tri's 2 sets of tricep extension(machine entire stack)X10 reps Abs, using a medicine ball and a 10lb plate on my chest. The one thing I can say for certain to ppl who diet for BB purposes is that losing more than 1lb of weight a week while dieting you most likely burning muscle as well. Right now I lose about 1 lb or so a week of pure fat since all my lifts are for the most part staying the same as before is got to be fat, and I have my gf give me a fair assesment where the fat might be coming off from but since I got a tape is easy to see and measure too. This is just my observation, I guess everybody is different but this is the first time I can actually lose fat and keep muscle. In the past every time I tried to lean up I always lost muscle. Thought I'dd share with you all pimps
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I don't think you need to go looking for the enemy. He's going to look for you. Willie Aames
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08-20-2007, 11:33 PM
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Wt is down to 233-235, getting very lean by my standards at least,
Did bench, doing more DB's now days so I can get more out of it than flat bench. 1. Incline DB's 75x10 100x10 110x10x2 120x9 (with a spotter) 2. Flat DB's 120x8 100x8 75x8x2 3.Overhead presses (machine) 3 sets of 175lbs 4. Hanging leg raises( legs all the way over my head) 3 sets It seems that I still have the power but not the stamina like I'm used to have, but I don't eat as much so i'll take it for now. Getting close to my goal of 33inch mid section and staying at 230 lbs. I personally think that I look skinny as hell but I will go ahead and see what happens. Right now I'm at 34 1/4. I figure that once I crack into the 33 mark I'm done dieting. I really have no pants to fit me anymore, I'm digging deep to find anything that fits and I'm not in the mood to spend money on new clothes LOL I'm thinking of major carbo loading for 2 weeks once I get at that point.
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I don't think you need to go looking for the enemy. He's going to look for you. Willie Aames Last edited by vassille; 08-20-2007 at 11:36 PM.
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08-22-2007, 09:14 PM
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Today did legs,
SLDL 1. 135x10 2. 225x10 3.315x10x2 4. 365x8 Squats 1. 135x10 2. 225x8 3. 315x6 4. 315x8 Calf (calf machine) 1. 90x20x3 That's about it, had a slightly sore left leg so this was good that I was able to work out. Today I was able to brake in the 33 inch waste line(33 3/4) which I had not been in years. I still have a little fat spot right on my lower belly so I hope that it will go away soon so I can see my six pack completely, yee piii 
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I don't think you need to go looking for the enemy. He's going to look for you. Willie Aames
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