Gym And Supplement Discussion

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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

[-FIGJAM-]

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.

[Birds]

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

[blah_blah]

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

[Birds]

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.

[jangles]

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.

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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

[Birds]

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.

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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

[jangles]

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...

[BakemonoRicer]

Got 50kg dumbells each hand for 5 reps - flat DB bench press.

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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

[L33SH]

Good improvement

[10 4]

how tall tony? 71.5 is pretty light hey

Great work from before pic though man

Edited November 27, 2013 by 10 4

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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

[10 4]

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

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Good work

Seems as though we are about at the same stage

[Dani Boi]

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.

[jangles]

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.

[blah_blah]

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