Hey

Sorry really haven't had time to post things lately.  I'll try to do something soon.

Not going to be posting for a little bit.  Have to take care of some business the next few weeks.

Monday workout

Well Below is my workout tonight. Did back and biceps tonight. As always I loaded up on EVP (HTTP://WWW.evogennutrition.com) Then hit it hard at the gym and them had my cell KEM on the way home and just finished up my last meal. Here is the workout.

Wide grip chins 4x12 bodyweight

Underhanded later pulldowns 4x12 90,120,150,180

Barbell row 4x12 135,185,225,255

Hammer strength pulldowns 4x12 4,6,8,8 total plates

Seated rows 7x12 150

21's 4 sets

Machine preacher curl 4x12

Cable curls 7x12 100

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Chest Workout

Well today was a good day for me. Went and hit chest and abs pretty hard so it was a good day. Cardio was at 6 am this morning and as always trying to stay up all day since I promised my darling wife. So here is my chest and ab routine for your consumption.
Chest
Hammer Strength Incline 2×15 2×12 2,4 plates for the first 2 sets and then 6,8 plates for the last 2
Incline Flyes 4×12 40,40,50,60
Pec Dec 4×12 80,90,100,110
Flat bench chest press 7×12 150 did these extra slow with a little less weight so I could do each rep really slow and feel the stretch at the bottom and then squeeze at the top.

Abs
Rope Crunches 4×20 110
Trunk Twist 4×20 50
Leg Raises 4×20
Met a young guy who said if I was serious about bodybuilding I should do FST-7. I got a good chuckle at that since I mentioned that I was a senior mod for Hany’s site. Well that is it so far for today. Gotta eat meal 3 in a couple hours.

Mr. Olympia Musings

Wow three weeks till the Olympia.  So many questions to be answered and new ones will be asked.  Biggest question to be answered will be can Jay retain his title this year?  Many point to the fact that Kai is on the rise and Jay's own good friend Phil Heath is coming on like a mad man.  Plus you can't forget my fellow Texan Branch Warren and his 2nd place last year.  I look forward to seeing what magic he and George put together for this year.  I saw pics of him from the JR USA here in Houston and he looked good for 4 weeks out. 

I know Hany is working like a mad man with 6 different clients in the Olympia.  Looking forward to seeing all the Team Rambod athletes.  I'll have more later this week since it is about time to go and get my beautiful wife from school.

Tuesday's Musings

Well the tropical storm blew through Texas today and it has dumped a bunch of rain on us.  Got a couple of showers today and only 1 was in my bathroom.  But hey it is the height of hurricane season right now so we will get a few more before it is all done. 

Onto my workout for today.  Did shoulders and biceps today and honestly I am worn out to the point of I just want to go to bed and sleep the rest of the day (since it is raining not a bad idea).  But have a few more meals to eat tonight and some time with my wife.

Shoulder workout

Machine Presses 6x12 90,110,130,150,170,190
Seated Lateral Raises 4x12 20,25,30,30
Front Raises 4x12 20,25,30,30
Machine Laterals 7x12 110

Rear Delts 4x12 25,30,30,35
Rear Pec Dec 4x12 75,95,105,125
High Cable Pulls 7x12 70

Barbell Shrugs 4x12 225,315,405,495
DB Shrugs 7x12 100

Diet is going really well and feeling a little run down though since I did a somewhat low carb day today.  Did 100g of carbs only.  50g before workout and 50g after workout is all I have taken in today.  Tomorrow will be even worse when I only have 50g for the day.  Though it is not as bad as my mentor who does 6 days 0 carbs and one day he gets a nice cheat meal.  I do 150g 5 days and 2 days at 50g so it is not so bad for me.  Though it may get a little worse when I have to go to 0 carbs.

So nothing else really is going on right now.  Thinking if I don't get a job soon I may go stir crazy.  But hey I am at least interviewing for jobs, but not getting anything sucks.

Labor Day weekend

Well another weekend has passed granted it is Labor Day weekend so a three day one, but considering I consider my main job to be bodybuilding now it really did not mean anything to me.  Though it meant a lot to my darling wife who enjoyed her three day weekend.  We went and visited my mom and sister and her husband on Saturday at my parents house.  Helped out with the dry walling and all that, but more enjoyed seeing my sister and her husband Bubba (yes we have a bonifide Bubba in our family). Saw pics of my parents new house in Bastrop (right outside of Austin, TX) and it is a really nice house.  My parents have worked hard all their lives for their retirement and I know they will enjoy it.

Alrighty onto the workouts.  Did cardio Saturday, but left off legs due to my hip still giving me problems.  Going to get that taken care of this week again at Planet Health (http://www.planethealthcenter.com).  Chris is an awesome chiropractor and also a great PT guy. OK well onto today since Sunday is an off day for me.  Did back today and concentrated on adding thickness to my overall back.  Really did things slow and contracted at the top of the lift and stretched at the bottom of the movement.

Back
Wide Grip Chins 4x12 bodyweight
Underhand Lat Pulldowns 4x12 170,190,210,230
Barbell Rows 2x12 225,315 1x8 365
T-Bar Rows 3x12 3,4,5 45lb plates
Straight Arm Pulldowns 7x12 40

Watching Anthony Bourdain tonight because I like his show.  Enjoyed a good day with my wife watching Grease (she loves the movie) and watching her create tests and lesson plans for the week.  I swore I would never marry a teacher and low and behold I married a teacher.  I would not trade it for all the world though because she wants me to be a successful bodybuilder almost as much as I do.  She is the driving force in what I am calling my new full time job.  Still looking for something that will bring in a paycheck to pay bills, but she has allowed me to pursue my passion in bodybuilding. 

If anyone is wanting to change up their workout routines go to the FST-7 site and check out the routines our members are using to put their bodies into overdrive.  Also Hany Rambod's nutrition product line is out at Evogen Nutrition and is also available at Bodybuilding.com.  EVP and Cell KEM are two great products that you will want to make a part of your arsenal. Do not worry I am still a BSN man, but both of those products are worth their weight in gold.  Have to go out and get more Syntha-6 on Thursday and will also pick up some Axis HT and Epozine.

Well till tomorrow keep lifting folks.

Thursday

Alrighty home from chest/triceps and cardio.  Just did abs here at the apartment and they are no longer happy.  Well here is the workouts my friends.

Chest
Hammer Strength Incline 4x12 2,4,6,6 total plates
Incline DB Flyes 4x12 35,35,45,45 (did these really slow to feel the stretch and squeeze at the top)
Hammer Strength Flat bench 4x12 2,4,4,6 total plates
High Cable Crossovers 7x12 60

Triceps
Pressdowns 4x12 90,100,110,120
Machine Dips 4x12 335 for all
Charles Glass Pressdowns 7x12 110

Everything was kept pretty light to really stress the form and the muscle.  Body is starting to come along finally and starting show the hard work.  Going to layoff the Axis HT for the next 4 weeks to let my body process everything since I was on the cycle for 8 weeks.  Gotta love the stuff from BSN.  Trying to figure out what flavor of Syntha-6 I am going to try next.  Also going to finish off my thermos and then give the new Endoburn a try. 

If anyone wants to know my workout regimen is based off Hany Rambod's FST-7 (http://www.fst-7.com).  I say go to the site and check it out.

Sleep

Went to bed over 3 hours ago and have slept for crap. I keep tossing and turning. Don't want to wake up my beautiful bride so please could Mr. Sandman sprinkle a little sand my way so I can sleep. I have to be up in 7 hours for morning cardio and then it will be chest time at 1pm.

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Humpday

Well it is humpday so it meant "morning" cardio for me and no working out.  Then again it also means I only get 50 grams of carbs today and half of that was in oatmeal I just ate for breakfast.  Missed posting the last couple of days so here is my back workout from Monday and shoulders from yesterday.

Back
Wide Grip Chins-Body weight
Wide Grip Lat pulldowns-4x12 190,210,230,250 (did these nice and slow and stretched and contracted every rep)
Underhand Pulldowns Hammer Machine- 4x12 4,6,8,10 total 45lb plates
Machine Rows-4x12 4,8,8,10 total 45lb plates
Low Row Pulls with rope-7x12 110

Shoulders
DB Presses-6x12 35,45,55,65,75,85
Seated Side Laterals-4x12 20,25,30,35
Front Raises-4x12 20,25,30,35
Machine shoulder raises-7x12 110

Incline rear delts db-4x12 30,35,40,45
Rear Pec Dec- 4x12 75,95,105,125
High Pulls rope-7x12 40

Barbell Shrugs 4x12 135,225,275,315
DB shrugs 7x12 85

Diet has been going pretty steady and so has cardio.  Thinking it maybe time to throw the old body a curve and do some HIIT Cardio.

Sunday Update

Well today was a nice day off. Did not do anything at all today, but went shopping for groceries with my lovely wife. Did enjoy my cheat meal on Saturday. Olive Garden's never ending pasta bowl is awesome.

Hopefully everyone had a good weekend. 6am cardio will be here soon. BWC 2011 will be here before I know it. Peace everyone.

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Sorry

Sorry was busy the last few days.  Got a good chest workout in yesterday and will be doing my shoulders again tonight.  Here is my chest workout.

Close Grip Incline Press- 4x12 135,155,185,225
Incline DB Flyes- 4x12 35,40,45,50
Pec Dec-4x12 75,95,105,125
Hammer Strength Flat bench-7x12

Got that workout done in 32 minutes.  I don't understand how people take an hour or more to workout.  People kill me.  Well I will post tonight about the shoulders.

Monday's

Well today was Trish's official first day of full classes with all her students and she came home exhausted.  Picked her p since I used the car today since it has a/c and my truck doesn't.  She got in the car and I swear almost fell asleep on the way home.  Well she only has 4 months till Christmas break.  I did 3 interviews and also got in my shoulder workout.  Somethings have been changed up for my workouts and on my diet.  We have reduced carbs by 50g so workout days are 150g and off days are 50g.  Below is the new shoulder routine.


DB Presses- 6x12 35,45,55,65,76,85
Side Lateral Raises-4x12 15,20,25,30 (did these seated to take away the swing.)
Front DB Raises-3x12 35,45,55 (these were seated also.)
Machine side laterals-7x12 110 (did these very slow)

Rear DB Raises-3x12 20,25,30 (did these on an incline bench and very slow and controlled)
Rear Pec Dec-3x12 55,65,75
Rear Cable Pulls-7x12 40

DB Shrugs-4x12 110,115,120,125
Barbell Shrugs-7x12 225 (did these very slow and held for a count of 2 at the top)

Ok well that was the workout for today.  Was dead by the end of it so did not do any extra cardio.  Did 50 minutes in the morning. I will post new split tomorrow.

Sunday

Well another week is over and tomorrow starts school officially for Trish. I get to to early morning cardio at 6 am then three interviews and then shoulders.

Diet is still the same, but the workouts have been altered to stress shoulders twice a week for the time being. Time to bring get them fuller and round. I will write more tomorrow. Time for some Syntha-6 and then bed.

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Back

Did back this afternoon.  I killed it even puked my guts up during my 7's.  So without further waiting here is the workout from today.

Underhand Lat Pulldown- 4x12 150,170,190,210
One Arm DB Row- 3x12 115,120,125
High Pulls- 3x12 4,6,8(plates)
Straight arm Pulldowns- 7x12 50

I puked my guts out.  I love it man my back is killing me and it will hurt even more tomorrow.  I know that being unemployed sucks, but to tell the truth concentrating on bodybuilding as my full time job and everything else will be "part" time jobs.  Well ya'll have fun and peace out.  Gotta be up early in the morning for cardio and then hitting shoulders tomorrow instead of legs.  Taking this week off also to let my hip heal up a little more and hen it is full blast next week.  Split will be:

Day 1 Shoulders
Day 2 Back/Abs
Day 3 Off/Arms (if need be)
Day 4 Chest/Abs
Day 5 Legs
Day 6 Arms/Abs
Day 7 Cardio/Abs (if need be)

So it is all business from here on out.  Have to be at 260lbs w/10% bf by Thanksgiving.  That will give me 5 months of a bulk then starting in May getting ready for the contest in July.

Chest Workout

Sorry I am a little late with this one. Here is my chest workout from Tuesday.

Incline Press DB- 2x15 2x12 85,95,115,135
Incline Flyes-3x12 45,55,65
Pec Dec-4x12 75,85,95,105
Hammer Strength Flat Bench 7x12

Followed that up with 20 minutes of cardio. Chest was killing me on Wednesday so my chiropractor stretched me and now not so sore.

I have back this afternoon so going to go kill it again. Not going to go super heavy. I want to stress form today and allow my lats to stretch and contract fully. Gotta really work on the mind muscle connection when it comes to my back.

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BSN

Finally heard from BSN and I am officially cleared to mention them in the blog. I have had a love affair with their product line since '04.

My current line up of products are:

Syntha-6
Cellmass
Epozine-O2
Axis-HT

Being a Hany FST-7 boy I do use his EVP for pre and intra workout. I will get my workout from last night up in a little bit. Time for 12oz of turkey and grilled asparagus.

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Monday Night

Did not workout legs tonight since my hip is still giving me problems.  Sat in the hot tub tonight allowing my hip to get warmed up.  A nice 20 minute sit in heat helped out.  Stopped feeling like a knife was being stabbed into my hip.  Going to do a light treadmill cardio routine tomorrow morning when Tris goes off to work. 

Hope all of you have a good night and see you tomorrow.  Got chest tomorrow afternoon and looking forward to it.

Goals

Well here are my goals.  Sorry it took so long to get them up.  I put a lot of thought into it.

My overall goal is an IFBB Pro Card, but what follows is what I have to do to make my overall goal a reality.

1. Drop to 260lbs.
2. Add 1/4 inch to all bodyparts per week (or 2 weeks I am a realist).
3. Work abs every other day.
4. Develop overall chest size and shape.
5. Lower waist size.
6. Drop bodyfat to 5%.
7. Develop my posing.

Well there you go.  It may only be 7 of them, but they all are "liquid" in that they move with me.

Sunday is not always off day.

Well after a delicious lunch (cheat meal) at Red Robin with one of Trish's oldest friends I am beginning to turn my attention to heading up to the gym to do some cardio.

Won't be that long maybe 30 minutes at the most. Just enough to keep the metabolism going. Then grilling some fish and turkey mignons. May throw in abs also.

Hope everyone has a great week and I finally finished my goals so those will be posted tonight.

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Chest Workout

Well it was Thursday when I did this workout, but hey it is now Friday.  Here is my routine.

DB Incline Press 4x12 55,85,95,105
Hammer Strength Flat bench 2x12 1x8 4,6,8 (total plates)
Incline Flyes 3x12 55,65,75
Pec Deck 7x12 75

Well it took me all of 25 minutes to do my workout tonight.  Simply put when you go to the gym you need to get your work done and talk later.  Time to sleep and grow some new muscle. 

Diet Plan

Well here is my diet plan as of right now.  Pretty much keeping carbs between 100-200g of carbs.  More around 100g a day starting yesterday.  Though you see veggies listed I have discovered this great thing called Motts Medley.  Gives you 2 servings of veggies per 8 oz.  I normally have 16 oz per day.  I am loving things right now with the lower carbs.  Though by Saturday's cheat meal I am a little tired.  Normally Tuesday's and Thursday's I will have 200 grams of carbs for an energy boost.  Also I have it those two days because those are the days I do back and legs.

1 - 50 G OATS - 12 EGG WHITES (I use All Egg Whites 2 cups is equal to the 12 egg whites) 1 YOLK or 50 OATS AND 2 SCOOPS BSN SNYTHA 6 MIXED TOGETHER

 

2 - 50 G BROWN RICE  - 8 OZ TURKEY - CUP GREEN BEANS

 

3- 50 G YAM - 8 OZ CHICKEN - GREEN BEANS OR ASPARAGUS

 

4 - SAME AS MEAL 2 OR SHAKE

 

5 - 8 - 10 OZ TILIPIA - BROCCOLI - LARGE SALAD W AVOCADO , A LIL OIL AND VINEGAR

 

6 - 12 EGG WHITES AND 1 YOLK  OR SHAKE 50 G PROTEIN

Shoulders

Well did shoulders tonight and it was a great workout.

Shoulder Presses-4x12 65,75,85,95
Side Lateral Raises-3x12 30,40,50
Front Raises 3x12 40,50,50
Upright rows 3x12 90,100,110
Machine Laterals 7x12 110

Incline rear delts 3x12 40,50,60
Rear Pec Deck 3x12 110,120,130
Rear Cable pulls 7x12 70

Shrugs 5x10 10 plates

I will post up diet later time for bed.

Shoulders

Well about to head to the gym for shoulders.

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Monday Back routine

Alrighty here is my back routine from last night.

Wide Grip pull ups (warm-up)-Bodyweight
Wide Grip Pulldowns- 5x12 190,200,210,230,230
Hammer Strength High Pull- 2x12 1x8 4,6,8 (total plates)
Barbell Rows 2x12 1x8 225,225,315
Deadlifts 2x5 2x3 315,315,405,405
Low Pulley Row (w/rope) 7x12 80

As you can see hit it pretty hard last night and it was a pretty successful workout. Body is sore this morning.

Diet is coming along so overall really happy. Though I am trying to figure out why all of a sudden my weight loss has started to slow down. Only down by a pound last week but hey who knows. I am definitely starting to show more muscle across my body. Started using a product from Beauty Control (thanks to my darling mother-in-law) that helps firm up the lose skin. I have been losing bodyfat so I am really happy.

Starting to finally see the effects of the BSN product Axis-HT. It is a great test booster and it has definitely been helping with the added muscle I am starting to show. Of course I still am owning 2 to 3 shakes a day right now. Trying the chocolate milkshake flavor for the Syntha-6 protein. It tastes really good and is easy to drink.

Hope everyone has a good day and I will see you tomorrow with my shoulder routine. I will also get my goals posted soon. Still working on them.

Dreams and Goals

Everyone dreams of being a sports star. Some even dream of being President. My dream is to one day stand on the stage at the Mr. Olympia contest. I watched the NFL Hall of Fame induction ceremony tonight and Emmitt Smith had the most inspirational speech. He reminded me of the difference between a dream and a goal. A dream is in your head and a goal is what you have written out on paper. There is always your big goal, but there must be little ones along the way too. Over the next few days I will be writing down my goals here in this blog.

If I write them down then I will see them and fight to visualize and make the goals a reality. It is Not going to be easy at all. But if I trust in the man above and set my nose to the grindstone everything I want to accomplish will become a reality.

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Stepmill

Has anyone ever noticed that 20 minutes on a stepmill feels like 10 hours on a treadmill.

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Tuesday's

Well tonight was a rather dull night seeing as I did chest. Hit it hard and fast since the dipsticks were out in force tonight. I will write more tomorrow.

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My Blog Title

Some folks have asked me why the title of my blog is Road to the IFBB. Cause for a bodybuilder that is the ultimate thing. To hold your IFBB Pro card is an incrediable thing, but I also tell people that this is a far off thought and it more reflects the pinnacle of my goals.

My actual goals are simple little ones like drop weight to 260lbs. Then my goal will be to "bulk" back up to an undertermined weight and go from there. You see you cannot reach the big goal without all the sacrifice of the little ones.

Another week gone

Is it just me or are the weeks going by faster and faster? l am going into another week of off season/cutting to get my body weight down to 260.

I have chest tonight, but going to cut the weight in half and just use really strict form and squeeze like crazy at the top of each movement. Everything is going well diet wise now just have to remember to eat my veggies (which I hate to do). The Motts Medley drink stuff is really good though to get my allotted veggies I need to drink one bottle a day. Maybe they could throw me a contract that I promote them like crazy and I get my drinks for free cause I would drink the crap out of the stuff.

Also basalmic vinaigrette is really cood

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Friday Night

Getting prepped to hit back tonight. Just gotta get psyched upped.

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Day off

Well today was off day from the gym. I love these days cause it allows my body to rest. Pounded it pretty hard yesterday on chest and triceps. Had a lovely dinner with my darling wife. Had chicken fajitas for dinner. Well I have cardio in the morning and going to start using an elliptical now to change things up a bit.

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Tuesday blahs

Well it is Tuesday so I have shoulders tonight. Someone asked me if I like working out at 11pm and I said ofcourse I do. Not a lot of people in the gym at that time. Did my cardio this morning and about to have meal 2. Then a nice nap afterwards.

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Monday's always gotta come...

Went to the gym this morning (or what counts as the morning for me 11am) and did my cardio and also took a soak in the hot tub. Body is still sore from the butt kicking on Saturday night for back.

Going in tonight to do legs and my dear wife is salivating at the thought of pushing me to the edge and the right over. Kinda looking forward to it too. I am crazy I know.

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Crazy Sunday

Well it ha been a long day and it is not even over yet. have dinner guests coming over in 30 minutes. Got up this morning after hitting the gym for my back last night.

My darling bride went along and after finishing her circuit training started training me. She is a good trainer in that she was intense in her focus and attention to form and detail. She definitely brought the goods last night and Looking forward to her going with me the rest of the week. Got legs tomorrow night so it is going to be killer.

Did 45 minutes of cardio this morning and will do it again tomorrow morning also. 6 days a week.

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Arms

Went in for arm training tonight. Changed it up a little and did preload 7's and also did my normal 7's at the end. Talk about killer!!! My bis and tris are killing me and I haven't done any posing tonight.

Thinking of making a change in my supplement routine, but not 100% sure. I will let you know if I do. Have one more meal before bedtime although I am thinking of just going to bed since I had a shake and when I wake up at 3 or 4 in the morning having some food then.

Will have to weigh tomorrow morning before cardio. 6 sessions a week at 50 minutes. It is killer. I will start getting more training regiments up along with my diet here over the next few weeks.

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Lazy Sunday

Spending a lazy Sunday at my in laws by the pool.

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Cardio

Well did cardio this morning for 50 minutes. Have to do a session for 50 minutes 6 days a week. Since I am off from the gym today going to throw in another session tonight. Going to spend the day prepping for my interview tomorrow. Looking forward to it.

Chest workout

Well tonight I went into the gym at 10pm. I know that sounds dumb, but hey I prefer it. Did chest tonight and hit it hard and fast. 29 minutes and it was over with. Dorian Yates always said you need to get into the gym get your business done and get out. So I am doing that though being in there when the pretty boy club is there. You know the type. They want to be models, but just don't have the true looks for it.

Incline DB Press 2x12 55,70 1x8 90
Pec Deck 2x12 120 1x8 140
Wide Grip Bench 2x12 180 1x8 225
Flat bench 7x12 130

Got home and did some flexing for 10 minutes so now my chest is sore as anything. Ate my 2nd to last meal of 7 oz of chicken and potatoes. If anyone is needing a good coach mine is available to assist you. He does the whole thing diet, training and show prep. I have been taking my Epozine-O2 and my Axis-HT and have to say I am starting to feel a bit of a difference. Plus NO Explode and Cellmass also are part of my supplement routine.

Pissed off at the gym...

Has anyone gone to the gym and just gotten so disgusted that you walked out after 5 minutes. I did tonight. Trish and I have officially switched gyms to 24 hour fitness from Bally's. It was so dirty and I just got tired of people sitting on machines with their cell phones to their ears talking and not letting me on the equipment so i can get my workout in.

Tonight is arms so i am going to go back over to 24 hour in an hour or so. I love working out when there is no one in the gym other then me and the staff plus I can do cardio at 2 in the morning when I cannot go to sleep. Down to my last servings of Axis-HT for the night and have 2 more meals.

If anyone is looking for a change of pace go to http://www.fst-7.com.

If anyone lives in the Clear Lake area you should swing by Planet Health.

Now at Planet Health getting adjusted and hooked up to the decompression machine.

Egg whites and oatmeal for breakfast plus my Axis-HT. Gotta love breakfast!!!

Shoulders obliterated-check; back destroyed-check God bless heavy workouts!!!!

Honeymoon was awesome. I married my best friend. But now back to the gym. It is cardio time. I have one year till Branch's show and my debut.

Do not lower your goals to the level of your abilities. Instead, raise your abilities to the height of your goals.

Getting married on Saturday so will basically be taking a long week off from the gym, but when I get back look for new things to start creeping into the blog. Hope all of you have a good week and see you in a few weeks. The blog will become more utilized by me then.

Test

Back at work on Friday nights. Well I am getting married in a week so no posts till I get back from the honeymoon, but I am going to start posting more often. Pics also since this is about my journey to the IFBB.

Testing

Trying to stay awake the rest of my shift tonight. I should of taken that nap at lunch instead of actually wating.

Howdy

Well back is doing a little better, but still having a few issues so holding off the rest of the week when it comes to lifting. Though I am taking my gear into work so I can do at least 30 minutes on cardio. Hopefully everyone has been doing good. Well weight has been up and down the last days so not going to think to much about it. Had the usual for breakfast
Meal 1 8 egg whites and grits.
Meal 2 was buffalo burgers on whole wheat buns.
Meal 3 will be 60g Syntha 6.
Meal 4 will be 6 oz of chicken, rice and corn
Meal 5 will be 4 oz fish, rice and salad
Meal 6 will be 60g Syntha 6
Meal 7 will be a buffalo burger no bun.

A

So what is up everyone? Been on a cutting phase the last 2 weeks and down to 285.7 this morning.

Just finished meal three. 4 scoops of chocolate peanut butter Syntha 6 (100g of protein). Back is tweaked pretty bad so doing pt this week.

4/5/2010

Well it is 7am and I have been home from the gym for about 30 minutes. Went in at 5:30 to get in my 45 minutes of cardio on an empty stomach. Once I got home it was 3 scoops of Syntha 6 and my multivitamin/mineral pill. Need to get showered since I have to go check on the house up on the north side of town. I have a training client tonight at 5 and then my workout after that. Going to be banging out chest and tri's today.

Hope everyone is doing well

Well I am sitting here pretty sore. Hit chest and tri's last night and blasted the hell out of them. Did pretty heavy weight, but did a lot of slow movements and stressed the movements a lot. Plus did my posing during my 7's and that pushed my muscles over the top. Going to the gym in a little bit because I am making dinner for my beautiful girlfriend tonight since it is her birthday today. Shifting my cheat meal to tonight. I love Italian food. I will update everyone tomorrow since I have to hit shoulders today. Now it is time for egg whites and grits. Ronnie Coleman would be proud.

Diet and Supplements

Well it seems funny to post this stuff , but here goes. My diet is pretty straight forward. 7 whole food meals and 1-3 shakes depending on how hungry I am. Going to do roughly every 2.5 hours apart with drinking around 2-2.5 gallons of water. My beautiful girlfriend is currently using the Food Lover's Diet so I of course am doing it to. If you are a bodybuilder I recommend the diet since it is actual recipes (have to modify them to get in all my macros) that taste good. No more boring baked chicken or fish that has no taste. They are actual recipes so you will really like them.

I have officially gone back to the supplements that allowed me to gain a bunch of size in the first place. BSN is a great company and I will be using the following products.

Syntha-6 (protein)
NO Explode (pre)
Cellmass (post)
Epozine-O2 (plasma volumizer)
Axis-ht (prohormone)
Atro-Phex (thermo)
Might add in their Volumizer supplement too.

I will heep everyone up to date better then I have in the past.

Getting started again

Well I seem to always fall off the bandwagon when it comes to posting in here. But here we go again. I have a totally new workout and diet thanks to the great crew over at FST-7.com. So lets get going folks.

Hey

Hope everyone is doing ok. Just celebrating my birthday this week (my darling has made it into an entire weekend). I will publish some new stuff starting next week.

Well hopefully everyone is doing well? Going to posting more stuff in February.

Been a while since I have posted. Back in the gym getting ready for the Pittsburgh. Hopefully everyone had a good Christmas and New Years.

Been a while since I have posted. Back in the gym getting ready for the Pittsburgh. Hopefully everyone had a good Christmas and New Years.

Been a while since I have posted. Back in the gym getting ready for the Pittsburgh. Hopefully everyone had a good Christmas and New Years.