blah_blah Posted November 27, 2013 Share Posted November 27, 2013 Tony I can't believe you didn't consult me for this! Or at least committed to the ab coaster system... Haha different gyms brah At the moment I'm going to in2fitness on Princess Hwy Seriously though, pretty good effort there. My advice: between now and your showing: eat only chicken breast and broccoli, three times a day. Continue your training, and train lots of volume (9-10 sets per exercise) with heavy weights. Literally bugger yourself so you're too tired to drive home. When you get home do some HIIT sprints. I don't think it's worth stopping water for, and sometimes abs look fuller when you are hydrated IMO. Oh and rememeber to stand under the light Is there a reason for only chicken breast and brocolli? I have it everyday for lunch anyway I have been following the IIFYM routine. Even then my Proten Fat Carbs ratio is 60% 25% 15%. Protein intake is high as i feel fuller longer eating from protein sources. Normally for dinner i have Kangaroo sausages & sweet potato (salt and peper, bit of olive oil and tomato sauce) Breakfast is Kangaroo meat with sweet potato Calories on this cut has been 1800. Down to ~1,600 in this last week Link to comment https://www.sau.com.au/forums/topic/200767-gym-and-supplement-discussion/page/475/#findComment-7123621 Share on other sites More sharing options...
-FIGJAM- Posted November 27, 2013 Share Posted November 27, 2013 also, if you haven't already water is your drink of choice until the point of cutting out fluids (if you choose to) Birds is right in not wanting to cut out water completely due to muscles filling out more, however I am not 100% sure how to achieve it properly. there is some info here: http://www.bodybuilding.com/fun/matthew-mcconaughey-magic-mike-abs-workout.html as to how matthew mcconaughey did it prior to shirtless scenes for magic mike. Link to comment https://www.sau.com.au/forums/topic/200767-gym-and-supplement-discussion/page/475/#findComment-7123673 Share on other sites More sharing options...
Birds Posted November 27, 2013 Share Posted November 27, 2013 Is there a reason for only chicken breast and brocolli? I have it everyday for lunch anyway I have been following the IIFYM routine. Even then my Proten Fat Carbs ratio is 60% 25% 15%. Protein intake is high as i feel fuller longer eating from protein sources. Normally for dinner i have Kangaroo sausages & sweet potato (salt and peper, bit of olive oil and tomato sauce) Breakfast is Kangaroo meat with sweet potato Calories on this cut has been 1800. Down to ~1,600 in this last week Classic bodybuilder cutting meal. Chicken breast = one of the leanest meats with one of the highest protein contents. Broccoli has a bit of protein in it, more than most vegetables (spinach is better), but it's more important as an all rounder vegetable; it's full of good stuff. It's not a diet I would stay on permanently, but definitely good for cutting what you can in the last few days leading up.Ditch the sweet potato between now and then; it's a bit too carby (though not the worst). I'm never anti carbs, and can't stand when people are anti carb - you can be lean and eat shitloads of carbs. But I can't deny that you will lose more bf quicker or be all round leaner on an all protein diet. Anyway, there's not a *great* deal that can be done between now and then, as it's only a few days...you will simply be fine tuning what you've got now. But no harm in trying for $400. You've won even if you don't win the money; you look shitloads better mate Hope you've been hitting the pull-ups, deadlifts, captains chair and wood chops Link to comment https://www.sau.com.au/forums/topic/200767-gym-and-supplement-discussion/page/475/#findComment-7123736 Share on other sites More sharing options...
blah_blah Posted November 27, 2013 Share Posted November 27, 2013 also, if you haven't already water is your drink of choice until the point of cutting out fluids (if you choose to) Birds is right in not wanting to cut out water completely due to muscles filling out more, however I am not 100% sure how to achieve it properly. there is some info here: http://www.bodybuilding.com/fun/matthew-mcconaughey-magic-mike-abs-workout.html as to how matthew mcconaughey did it prior to shirtless scenes for magic mike. Cheers! Yeah I only ever drink water Classic bodybuilder cutting meal. Chicken breast = one of the leanest meats with one of the highest protein contents. Broccoli has a bit of protein in it, more than most vegetables (spinach is better), but it's more important as an all rounder vegetable; it's full of good stuff. It's not a diet I would stay on permanently, but definitely good for cutting what you can in the last few days leading up. Ditch the sweet potato between now and then; it's a bit too carby (though not the worst). I'm never anti carbs, and can't stand when people are anti carb - you can be lean and eat shitloads of carbs. But I can't deny that you will lose more bf quicker or be all round leaner on an all protein diet. Anyway, there's not a *great* deal that can be done between now and then, as it's only a few days...you will simply be fine tuning what you've got now. But no harm in trying for $400. You've won even if you don't win the money; you look shitloads better mate Hope you've been hitting the pull-ups, deadlifts, captains chair and wood chops Kangaroo is pretty good too! Its think its even leaner than chicken breast? about 98% protein i think I have only about 40g of carbs a day. You saying I should go even lower? My carbs are just from oats and sweet potato. But hey if its going to work i can cut some more carbs out Yeah definately hitting the compount exercises Once this is done I'm going to slow bulk back up to 80kg then cut to ~ 75kg for next year Link to comment https://www.sau.com.au/forums/topic/200767-gym-and-supplement-discussion/page/475/#findComment-7123755 Share on other sites More sharing options...
Birds Posted November 27, 2013 Share Posted November 27, 2013 Kangaroo is very good too; the same if not more protein per 100gm than chicken...but not 98% protein...unless you're calculating that off the protein/carb/fat split and not the weight of the meat itself. 40 grams of carbs is pretty low, but yes, you can go lower if you want to, for a few days. I don't recommend it in the long term, though, unless you're going ketogenic. Water is important because it clears your body of toxins and, when you are dieting heavily and training long, you tend to produce more of these. It's amazing how much weight people lose simply by loading up with water and cutting out every other drink - no coffee, no tea, no soft drinks, no alcohol, no juice, just water. This and, muscles are about 75-80% water, so they will probably shrink a bit (and you will lose strength) if you starve your body of it. It will just make your muscles look smaller on the day IMO. Definition in the abs is mostly body fat. Link to comment https://www.sau.com.au/forums/topic/200767-gym-and-supplement-discussion/page/475/#findComment-7123773 Share on other sites More sharing options...
jangles Posted November 27, 2013 Share Posted November 27, 2013 Haha different gyms brah At the moment I'm going to in2fitness on Princess Hwy Is there a reason for only chicken breast and brocolli? I have it everyday for lunch anyway I have been following the IIFYM routine. Even then my Proten Fat Carbs ratio is 60% 25% 15%. Protein intake is high as i feel fuller longer eating from protein sources. Normally for dinner i have Kangaroo sausages & sweet potato (salt and peper, bit of olive oil and tomato sauce) Breakfast is Kangaroo meat with sweet potato Calories on this cut has been 1800. Down to ~1,600 in this last week you aren't following the IIFYM routine if your ratios are like that. Well, not how i interpret the way Layne describes it. You just happen to know what your macros are. Link to comment https://www.sau.com.au/forums/topic/200767-gym-and-supplement-discussion/page/475/#findComment-7123819 Share on other sites More sharing options...
blah_blah Posted November 27, 2013 Share Posted November 27, 2013 you aren't following the IIFYM routine if your ratios are like that. Well, not how i interpret the way Layne describes it. You just happen to know what your macros are. Fair point More so for most of my diet when I didn't have much carbs for most of the day. And then at night my carbs would be made up of Sweet Chill Chips and Crispy M&ms. ( i think had a serving of chip and M&ms everyday for a few months ). I'd get my fibre intake from Metamucil if it was low lol Or if my total calories where low for the day. If i had say 300 calories left at night and I had met my macro targets then I would fill it what cravings I had at that time That was pretty much my diet until about 2 weeks ago I cut it out and replaced my carbs with sweet potatoes Link to comment https://www.sau.com.au/forums/topic/200767-gym-and-supplement-discussion/page/475/#findComment-7123833 Share on other sites More sharing options...
Birds Posted November 27, 2013 Share Posted November 27, 2013 there is some info here: http://www.bodybuilding.com/fun/matthew-mcconaughey-magic-mike-abs-workout.html as to how matthew mcconaughey did it prior to shirtless scenes for magic mike. Am I the only one who thinks that's a hell of a lot of effort and ridiculous supplementation to obtain the physique he had? Sure he's 44 and no doubt has a great physique for that age, but that regiment seems way over the top and full of celebrity doctor "secrets". Training twice a day and experimental protein shakes, lol. Link to comment https://www.sau.com.au/forums/topic/200767-gym-and-supplement-discussion/page/475/#findComment-7123841 Share on other sites More sharing options...
blah_blah Posted November 27, 2013 Share Posted November 27, 2013 Yeah seems pretty over the top and full on I think just keep it simple in "meet your macros & micros" lift and sleep And she'll be right Unless you plan to be Mr Olympia Link to comment https://www.sau.com.au/forums/topic/200767-gym-and-supplement-discussion/page/475/#findComment-7123865 Share on other sites More sharing options...
jangles Posted November 27, 2013 Share Posted November 27, 2013 Fair point More so for most of my diet when I didn't have much carbs for most of the day. And then at night my carbs would be made up of Sweet Chill Chips and Crispy M&ms. ( i think had a serving of chip and M&ms everyday for a few months ). I'd get my fibre intake from Metamucil if it was low lol Or if my total calories where low for the day. If i had say 300 calories left at night and I had met my macro targets then I would fill it what cravings I had at that time That was pretty much my diet until about 2 weeks ago I cut it out and replaced my carbs with sweet potatoes You realize it's impossible to have 300calories left if you have met your macros?A calorie count is made up by a multiple of the required macro amount in grams x it's caloric value,... and what do you call not much carbs then, if youre only having what you're having now... Link to comment https://www.sau.com.au/forums/topic/200767-gym-and-supplement-discussion/page/475/#findComment-7124320 Share on other sites More sharing options...
BakemonoRicer Posted November 27, 2013 Share Posted November 27, 2013 Got 50kg dumbells each hand for 5 reps - flat DB bench press. Link to comment https://www.sau.com.au/forums/topic/200767-gym-and-supplement-discussion/page/475/#findComment-7124341 Share on other sites More sharing options...
blah_blah Posted November 27, 2013 Share Posted November 27, 2013 What do the abs look like front on? And how are your mates going, have you seen their progress? I'd be drinking alot of water today and a bit tomorrow. Front pic nohomo You realize it's impossible to have 300calories left if you have met your macros? A calorie count is made up by a multiple of the required macro amount in grams x it's caloric value,... and what do you call not much carbs then, if youre only having what you're having now... What I mean is that I try to hit say 225g of protein and ~30-40g of fat per day and the rest of it carbs. Thats about 1,260 calories. So if i hit my protein and fat target for the day I relax with what I eat for the rest of the day Maybe im not explaining myself properly Link to comment https://www.sau.com.au/forums/topic/200767-gym-and-supplement-discussion/page/475/#findComment-7124352 Share on other sites More sharing options...
L33SH Posted November 27, 2013 Share Posted November 27, 2013 Good improvement Link to comment https://www.sau.com.au/forums/topic/200767-gym-and-supplement-discussion/page/475/#findComment-7124362 Share on other sites More sharing options...
10 4 Posted November 27, 2013 Share Posted November 27, 2013 (edited) how tall tony? 71.5 is pretty light hey Great work from before pic though man Edited November 27, 2013 by 10 4 Link to comment https://www.sau.com.au/forums/topic/200767-gym-and-supplement-discussion/page/475/#findComment-7124393 Share on other sites More sharing options...
blah_blah Posted November 27, 2013 Share Posted November 27, 2013 Good improvement Cheers Leesh Hopefully bigger improvements next year how tall tony? 71.5 is pretty light hey Great work from before pic though man Im a shorty About 170cms Link to comment https://www.sau.com.au/forums/topic/200767-gym-and-supplement-discussion/page/475/#findComment-7124410 Share on other sites More sharing options...
10 4 Posted November 27, 2013 Share Posted November 27, 2013 (edited) I'm 173 and currently 76kg...(morning) don't like it lol.. So light. Cutting for 2 months-ish now.. (Slow cut, was 82ish) I do 0 cardio. No homo Took this today at gym; front shots suck lol. Still got ways to go.. Edited November 27, 2013 by 10 4 Link to comment https://www.sau.com.au/forums/topic/200767-gym-and-supplement-discussion/page/475/#findComment-7124465 Share on other sites More sharing options...
blah_blah Posted November 27, 2013 Share Posted November 27, 2013 Good work Seems as though we are about at the same stage Link to comment https://www.sau.com.au/forums/topic/200767-gym-and-supplement-discussion/page/475/#findComment-7124546 Share on other sites More sharing options...
Dani Boi Posted November 28, 2013 Share Posted November 28, 2013 I'm 173 and currently 76kg...(morning) don't like it lol.. So light. Cutting for 2 months-ish now.. (Slow cut, was 82ish) I do 0 cardio. No homo Took this today at gym; front shots suck lol. Still got ways to go.. It's all about body composition. I've seen pictures of guys who are the same height and only weigh 70kg and look big because they have low bf. Link to comment https://www.sau.com.au/forums/topic/200767-gym-and-supplement-discussion/page/475/#findComment-7125063 Share on other sites More sharing options...
jangles Posted November 28, 2013 Share Posted November 28, 2013 Front pic nohomo What I mean is that I try to hit say 225g of protein and ~30-40g of fat per day and the rest of it carbs. Thats about 1,260 calories. So if i hit my protein and fat target for the day I relax with what I eat for the rest of the day Maybe im not explaining myself properly After this comp I'd suggest you recalculate your macros and gradually increase your carbs, reverse dieting style, or just start eating more. Your protein is quite high for your size and your carbs are ridiculously low. 1200cal is low. Simply by dropping your protein 50g you could eat 50g more carbs and maybe not get as many cravings. Link to comment https://www.sau.com.au/forums/topic/200767-gym-and-supplement-discussion/page/475/#findComment-7125073 Share on other sites More sharing options...
blah_blah Posted November 28, 2013 Share Posted November 28, 2013 After this comp I'd suggest you recalculate your macros and gradually increase your carbs, reverse dieting style, or just start eating more. Your protein is quite high for your size and your carbs are ridiculously low. 1200cal is low. Simply by dropping your protein 50g you could eat 50g more carbs and maybe not get as many cravings. Yup definitely going to go on a slow bulk after this comp and eating more Will drop the protein a bit and increase carbs. 1200cal was just from protein and fats.Total Calorie intake was is aboutt 1,600 calories this week incl carbs. Before that my cutting diet was around 1,8000 cal My maintenance calories before this challange was about 2,300 calories at an estimate, though i never kept a track of my macro breakups before this challenge Link to comment https://www.sau.com.au/forums/topic/200767-gym-and-supplement-discussion/page/475/#findComment-7125116 Share on other sites More sharing options...
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