Progress & Goals
LEAN BODY MASS
My Workout Philosophy View My Full Workout Philosophy
3 DAY FULL BODY(ISH) SPLIT USING MOVEMENTS THAT DON'T ENGAGE MY CORE AND THUS WONT EXACERBATE MY CONDITION:
LEG EXTENSIONS 4X12-20
LEG PRESS MACHINE 4X12-20
SEATED HAM CURLS 4X12
MACHINE DIPS 4X12
TRICEPS EXT MACHINE 4X12
LATERAL RAISE MACHINE 4X12-20
SEATED FRONT RAISE 4X15-20
45 degree CALVE RAISE
BORING, LAME AND MONOTONOUS. MY BODY WILL ADAPT AFTER ONE CIRCUIT SO I'LL HAVE TO CHANGE THE ORDER EACH TIME, BUT THIS IS ALL I CAN DO FOR NOW. I'M SHOOTING FOR A 4 WEEK RECOVERY, LETS SEE WHAT WE CAN DO!
THE OTHER 3 DAYS A WEEK WILL BE 45 MIN CARDIO AT A MED INTESITY ON LOW IMPACT MACHINES. KEEPING THE LUNGS FILLED WITH OXYGEN HELPS PREVENT PNEUMONIA WHEN YOUR RIBS ARE BROKEN APPARENTLY.
My Nutrition Philosophy View My Full Nutrition Philosophy
Get lean, stay lean, and eat good food?? Impossible. Or is it?
- 2 serving of whipping cream (in coffee)
- 5 whole eggs
- 1 slice havarti cheese (melted)
- 1 sausage patty (scrambled in with eggs)
- 2 strips bacon
- 2 cups broccoli with butter
- In N Out 4x4 protein style mustard only (just meat, cheese, lettuce and mustard)
- 12 grams leucine intraworkout w/5 grams creatine mono, 1 scoop ON 100% whey protein isolate post workout w/5g creatine mono
- same as breakfast
- 2 ground beef patties (85/15)
- 2 slices havarti cheese
- 1 serving Ken's Steakhouse Ranch dressing
- 2 cups broccoli
- same as meal 3 but with ranch on broccoli
Think I'm nuts? I've been the leanest and most muscular eating this way in the past (see september photos). Think I'm going to die of cholesterol? My cholesterol actually went down during this diet and my HDL (good cholesterol) went up. What about muscle mass? Do I look small in those pictures? I run this for 12 days to start and carb up on the 13th night through the 14th day, and from there I run it 5 days, carbing up on the 6th evening to through the 7th day. So after the 12 day prep period, I run keto saturday-thursday night, then carb up thursday night through friday night. I keep fructose/sucrose carbs to a minimum (less than 100grams) and eat high amylopectin foods like red potatos and white rice. I aim for about 800-1000grams of carbs in 24 hours to reset leptin/thyroid hormones and replenish muscle glycogen. If you want sweets, make sure to keep fats under 88grams total for the whole 24 hour period. This is also based on bodyweight: 1g/lb protien, 1.5g/lb fat. Try it if you like, if not, you can eat brown rice and chicken and broccoli.
My Supplement Philosophy View My Full Supplement Philosophy
Fish oil, Multivitamin, Elite Whey Protein Isolate
My Motivation Philosophy View My Full Motivation Philosophy
Motivation comes from within. You have to have an inner drive and let it drive you to your goals. You have it. Find it. USE IT!
I am driven by my life experiences. They have shaped my desire and my need to succeed at bodybuilding. I am a bodybuilding cliche: Fat kid growing up (I got into countless fights), single parent home (where I grew up you may as well been a damn heretic), non-member of a dominant religion that pretty much controlled my whole social circle(see heretic) ...needless to say ostracized. Always a fan of action movies of the 80's I was obsessed with building muscle and looking like my idols on TV. I started hitting the weights when I was 12 and over the years I've studied everything I could get my hands on to turn myself INTO one of my idols.
When I get tired or down on myself, I draw on my experiences both positive and negative to remind of why I toil endlessly in the gym and why I eat chicken and rice while everyone else is packing down X-Mas dinner with pies and greasy meat ect. I am not an average person. Out of the struggles and hardships I've emerged a stronger and more focused and determined individual. I thank the gods for forging me in the fire, it has made me as hard as the iron I use to build the most massive, symmetrical, and balanced physique my genetics will allow.
WHATEVER DOESN'T KILL ME...MADE A BIG MISTAKE, I'M COMING FOR YOU NOW!