Q & A with "The Freak"

[naturalguy]

This thread is for Derik "The Freak" Farnsworth's Q & A. The original thread dissapeared. If we can get it back, we will merge them.

The Freak is currently training for the Europa Pro show Aug. 16th. He's got a wealth of knowledge so ask away.

[Hollow1]

In regards to your carb cycling diet Freak, on your high carb days do you start “loading” up the very morning of your workout or do you start it towards the end of the evening of the night before. The reason I ask this, I workout in the early morning and I was wondering if I would have to “load” up on a high carb day the day before my workout. If I read that right in the original thread, that you lowered your protein intake on these days. Is that correct and if so why is that? Thanks for your time and help. Wishing you the very best at the Europa Pro show.

Thanks naturalguy for re-opening the thread.

[The Freak]

hollow the high day is just replenishing my gycogen stores.. you're maming it too difficult.. its just a high carb day... doenst matter when you train . that day your body gets retored with an unlfux of carbs

the lowered protein in due to you dont need it that high when replenishing for one ur not increasing un needed calories, and u are again cyclin carbs as you do with carbs .. you dont need 1.5- 2 gms every day . you're bound to store some of fat , this prevents it in some sense...

D

[Hollow1]

Thanks Freak for answering my question.

[Hola Bola]

Another diet question... are you familiar with the Anabolic Diet and if you are, what do you think about it? I'm considering giving it a try... any insight you have would be extremely helpful.

[The Freak]

hola,

no , not familar with it , put up a link for me to look it over ... always like reading different theories..

hollow any time bro ... hope it helps...

[shizz702]

here's a link with a basic overview of the anabolic diet:http://stronglifts.com/anabolic-diet/

I too am curious to see what you're thoughts are on this diet cause I've also considered doing it.

[The Freak]

hola / shizz...

the anabolic diet is kindalike carb cycling , just longer low days durations .... i just couldnt go low days on intense workout days... i'd spike my hard training days and spread them apart during the week.. so low for a few days then a super spike then low for another say 2 days then a super spike..
but it doesnt look bad... by the time i hit 3 weeks out i'll be low for 5 days and high for 2 ... but my high days will be tues sat.... so 2 low one hgh 3 low one high... so its similar..

[Hola Bola]

hola / shizz...

the anabolic diet is kindalike carb cycling , just longer low days durations .... i just couldnt go low days on intense workout days... i'd spike my hard training days and spread them apart during the week.. so low for a few days then a super spike then low for another say 2 days then a super spike..
but it doesnt look bad... by the time i hit 3 weeks out i'll be low for 5 days and high for 2 ... but my high days will be tues sat.... so 2 low one hgh 3 low one high... so its similar..

Thanks for the reply. There is actually a variation of the Anabolic diet that is very close to what you described... high carbs on saturday and another high carb day during the week. Like you said, it would probably be better for intense workouts to do it that way.

[Mr. Dead]

D

What's your take on cardio on leg days...? Some people say to avoid doing it, some say do it before, some say it makes no difference... What's your take on this, and why...?

[The Landlord]

Hey I hear today is your birthday!! Happy Birthday from The Fankhouser Family! We will see you in less than a couple weeks!

[Wasteland]

Hey Freak, what are your feelings on:

1. Fiber
2. Essential fats
3. Coffee
4. Pre/intra/post-workout nutrition?

Thanks.

[Hollow1]

Hey I hear today is your birthday!! Happy Birthday from The Fankhouser Family! We will see you in less than a couple weeks!

Happy Belated Birthday!!!

[Mizzarler]

First of all, welcome to the forum...
My question is about squats, My legs are getting bigger and stronger but my ass is getting bigger! (which i dont need...) I have a pretty wide stance and go past parallel, is this normal? Also my hamstrings are lagging should I start training them first and then quads/squat? Also I saw the preview for your dvd and the 405 for 40 reps on squats is absoulutely ridiculous man, even Jay Cutler agrees with me lol
Anways...Thanks

[BigFeitz]

hey "The Freak". my name is sean and i'm actually looking to compete june 09. it will be my first competition. i dont know what quite to expect so if you have any pointers it would be much appreciated. thank you

[barbender18]

which method will help gain mass better or quicker. training 6 times a day or 4 times a day?

[Maharg]

which method will help gain mass better or quicker. training 6 times a day or 4 times a day?

You mean eating 6 times a day? Or training 6 days a week?

[barbender18]

training

[Maharg]

training

I don't think Freak will be to annoyed if i answer this, and he can correct me if i am wrong. It depends on your recovery speed, and how much you eat. If you aren't getting the rest, you aren't going to grow. 4 day splits allow for a lot of recovery and recupe. 6 days on the other hand, you only get 1 full day of rest. Try what ever one you want, but if you start feeling sluggish and slow, take a week off to rest, then switch to a 4 day.

[barbender18]

thanks man i will do that

[Go Big Or Go Home]

My question is this. Is there a certain amount of months that I should be lifting heavy before going with low weights and high reps. Or is its just preference. I'm a 16 year old 6'0 ft 185 lbs. football player whos football days are coming to an end and im looking to start lifting to bulk up but I also wanna look shredded.

[G Diesel]

What an awesome fuckin opportunity to pick the brain of a true freak... I'll be locked in Big D, ready to learn. Peace, G

[The Freak]

GUYS,

i'm going to be writing an nutrition article on mass building, but wanted input.. what are the trouble areas you guys run into when trying to gain mass. i figured , it would be more beneficial if i wrote one based on peoples q's... i know what works for me , but maybe the input i get from you guys will be helpful to many..

so come on guys fire your q's away

[Lunatic001]

My question would be how to properly incorporate carbs to the mass building diet. I consider myself carb sensitive so if I add too many, they go straight to my belly as fat and if I don't add enough I don't gain anything. Maybe how to create the mass building diet according to your body type.

Thanks,
Lunatic001

[The Freak]

most people think they are carb sensitive, but until you rev up your metabolism there no sense adding carbs to your diet..
lunatic, your goal should be to lower your bodyfat % and continue to train hard just change your body composition.. dont watch the scale, watch your waist line... the tape measure doesnt lie.. the scale does...lol
the article will show how to increase metabolism , thus allowing your body to use more carbs more effectively, ala glycogen synthesis...



D

[G Diesel]

Yo Freak... What up bro?

Give me a rundown of your supplement protocol. I want to see how an athlete who has achieved what you have in this sport, on your own terms, approaches that aspect of things. Thanks. Hope all is well with you, my brother. Peace, G

[Lunatic001]

Thanks D, will do....I'll be waiting for the article...let us know where it will be printed....

Lunatic001

[The Freak]

LUNATIC, it the article will be for you guys here, thus thats why i am asking for q's about mass building...

G-DIESEL!!!!!! what up my friend, lov your writing , u asked about supp protocal so lets get to it ..

glutamine.. huge to me , 10 gms am post workout and pm... i jsut believe its vital in our stressful lives and recovery..

amino acids, i really love the amino tech product.. i take it 3-4 times a day during prep and will go as high as 6 times... it is vital in preserving muscle with minimal calories being consumed.. this yr i saw a huge diff and will continue over the offseason to stay leaner but grow more..

beta alaline is a great product when so low on cals, i feel such an energy diff on this i pop these a few times a day or i put powder in my crystal light and drink throughout the day..

obv. i take a mulit vit / mineral and stack it in the areas of vit c, and b....

not a big arginine guy i like the pump products but they seem to bloat u or taste horrible....

creatine if used right can be such a great anabolic product esp combined with waxie maize or vitargo.. and add vanadyl or ala [ either one is good or both combined] is a great pre post stak...allowing carbs to be shuttled in and preventing too much of an insulin release but enough to great an anabolic reaction.

hit mr back g with any products u might have questions on...


would love to get you on my mass cycling program...


D

[G Diesel]

LUNATIC, it the article will be for you guys here, thus thats why i am asking for q's about mass building...

G-DIESEL!!!!!! what up my friend, lov your writing , u asked about supp protocal so lets get to it ..

glutamine.. huge to me , 10 gms am post workout and pm... i jsut believe its vital in our stressful lives and recovery..

amino acids, i really love the amino tech product.. i take it 3-4 times a day during prep and will go as high as 6 times... it is vital in preserving muscle with minimal calories being consumed.. this yr i saw a huge diff and will continue over the offseason to stay leaner but grow more..

beta alaline is a great product when so low on cals, i feel such an energy diff on this i pop these a few times a day or i put powder in my crystal light and drink throughout the day..

obv. i take a mulit vit / mineral and stack it in the areas of vit c, and b....

not a big arginine guy i like the pump products but they seem to bloat u or taste horrible....

creatine if used right can be such a great anabolic product esp combined with waxie maize or vitargo.. and add vanadyl or ala [ either one is good or both combined] is a great pre post stak...allowing carbs to be shuttled in and preventing too much of an insulin release but enough to great an anabolic reaction.

hit me back g with any products u might have questions on...


would love to get you on my mass cycling program...


D

Awesome insight, D. Thanks. Wanted to make sure there was nothing I was overlooking.

The Freak's mass cycling program? Aww shit. I've never followed anyone's program but my own. Scary to think of giving up a little control and letting a pro navigate. I definitely value picking your brain and finding any way I can improve. Peace, G

[Lunatic001]

D,

Thanks for the heads up. Will be waiting for the article. Especially to learn how to keep my metabolism up since I know I have a slow one....

Lunatic

[McFly]

Awesome insight, D. Thanks. Wanted to make sure there was nothing I was overlooking.

The Freak's mass cycling program? Aww shit. I've never followed anyone's program but my own. Scary to think of giving up a little control and letting a pro navigate. I definitely value picking your brain and finding any way I can improve. Peace, G

could be very interesting...

[McFly]

the article will show how to increase metabolism , thus allowing your body to use more carbs more effectively, ala glycogen synthesis...

D


interested in this for sure...also there has been alot of talk lately about aminos... EAA, BCAA etc etc...offseason how critical are they when one is eat so much food....around the workout i think i understand the theories but thru the day is it really needed?

[The Freak]

MCLFY,

it just depends where u are on your nutrition plan and goals..

with the aminos throughout the day you arent letting your nitrogen balance have a chance to drop... and you can live on less food protein wise. so for guys trying to put on size or hold size while trying to lean down a bit , i.e lunatic they'll be buffering there bod so they dont lose precious muscle they worked so hard to get...not nec. for show but to trim off some uneeded fat...

D

[McFly]

MCLFY,

it just depends where u are on your nutrition plan and goals..

with the aminos throughout the day you arent letting your nitrogen balance have a chance to drop... and you can live on less food protein wise. so for guys trying to put on size or hold size while trying to lean down a bit , i.e lunatic they'll be buffering there bod so they dont lose precious muscle they worked so hard to get...not nec. for show but to trim off some uneeded fat...

D

I am trying to grow, I was told I need to be a bigger heavyweight or eventually a super at my height, up almost 50 pounds from my stage weight from my show, I'm pretty sure I'm eating LOL I just was wondering how critical or beneficial adding aminos would be when eating a solid offseason "diet". right now I am taking some Uni-liver throughout the day just becuase I have them.

[BobbyB11]

I appreciate the opportunity to ask questions like this Derik, especially bout a subject that most of us want to know about. How do we start off bulking? Now I am not saying I just had a contest, and want to bulk after shredding down. I am at a point where I want to bulk up, but not sure how to start, without killing my metabolism.

[The Freak]

bobby,

problem is ''bulking'' is kind of old school.. ur really just getting fat in using that terms.. what you want to think of is pushing ur weight to a certain degree, to be able to train heavier, and change your body composition.. there is no reason to put on more than 25 lbs above what u are considered contest ready weight or a very lean condition..your gona have to work harder just to lose it ..people think they are going to put on 5-10lbs of muscle in a yr/ jesus , i wish it was that easy.. your lucky if you put on 2-3lbs!
gradually increase your carb intake every 2 weeks, we're talking 25-50gms of carbs a day more .. which if u think about it, is just over a cup of rice added .. not much but thats the point, its very gradual so your body can respond and utlilize the increased cals .

d

[naturalguy]

Freak,

It was great to see you at the O. Thanks for working on my pec and forearm.

[The Freak]

natural guy,

no problem, i just hope you find someone good to finish up, it'll def. make a difference in your training and physique...
i'm disappointed i missed sunday's abc , was soo looking forward to it.. usually i'm in bed by 11pm , was out til 4 with the cuts man so , threw me off totally....
we gotta get lunatic, and rage to set up another one in san diego.. hint hint to lunatic and rage.. are you listening?????????

[Lunatic001]

natural guy,

no problem, i just hope you find someone good to finish up, it'll def. make a difference in your training and physique...
i'm disappointed i missed sunday's abc , was soo looking forward to it.. usually i'm in bed by 11pm , was out til 4 with the cuts man so , threw me off totally....
we gotta get lunatic, and rage to set up another one in san diego.. hint hint to lunatic and rage.. are you listening?????????

Done! let me know when you and pete are available and we'll make it happen.....We are having one this Saturday at the Koleseum in Fullerton at 1100 am if you want to drive but we could have the next one in SD.....

[Lunatic001]

most people think they are carb sensitive, but until you rev up your metabolism there no sense adding carbs to your diet..
lunatic, your goal should be to lower your bodyfat % and continue to train hard just change your body composition.. dont watch the scale, watch your waist line... the tape measure doesnt lie.. the scale does...lol
D

D,

what would be a good number to start with regarding carbs if you are trying to trim fat (hint hint me)? How is everything coming along with your training/future plans?? Pretty much what is your next step??? if you don't mind me asking...

Lunatic

[The Freak]

lunatic,

do this

low day 1 gm per bodyweight

med day 2 gms per bodyweight

high day 3 gms per bodyweight..

do this for 2 weeks , yes 3 x bw will be tough but we will b cutting every week or bi weekly from med and low days and you'll be dreaming of your high day.. get these numbers up here and we'll go from there 2 weeks with those numbers


plans , well back to training heavy !!!!! wasnt able to last yr , had school so i stayed lean so pre contest wouldnt be so bad but this yr going hard! back up squatting over 500 for 10 easily so looking to get back to squatting 685 for reps of 10 , goal is by dec to be doing that... chest the last few yrs i have been doing volume to change it up, this yr back to heavy db's and loving it.. got 135's for 10's today after only 2 weeks of doing them again .. i think last time it did these was 2005.. we got 180lb dumbells so plenty of room to go up and thats great ...
going on my mass nutrition plan and will try to push 8-900 carbs in on high days , just depends on how my bod responds. i wont get fat but i'm gona get round body has been too lean for too long. it wants to grow...
im massage classes again to finish up and taking a.r.t seminars to get certified in that.. natural guy can attest how good this shit is...
hoping to do a little more writing this yr , found a ghost writer to help me out, i'll basically do the micro recorder and he'll just type it up for me , and i'll double check that its my wording... so i can bang out a 1000-2000 words in 30 minutes, he figures i'll have to cut some cuz my brain goes so fast... lolol with 22 yrs under my belt , i've made alot of mistakes and learned alot from them , hopefully i can help others...
lke for example the supp. business is out of hand.. luckily companies liek universal/ animal keepit to the basics... good solid nutrition , and supps that can benefit the athelete not these hyped up products that are ripping off good people 's money...i'll probably write an article on my top supps and what i feel is a waste...

ahh ok i rambled again .. gota rest and train more clients oh thats another thing i'll be working and working and working... it never stops , it cant , east coast work ethic is imbreaded in me ....

D

[Lunatic001]

lunatic,

do this

low day 1 gm per bodyweight

med day 2 gms per bodyweight

high day 3 gms per bodyweight..

do this for 2 weeks , yes 3 x bw will be tough but we will b cutting every week or bi weekly from med and low days and you'll be dreaming of your high day.. get these numbers up here and we'll go from there 2 weeks with those numbers


plans , well back to training heavy !!!!! wasnt able to last yr , had school so i stayed lean so pre contest wouldnt be so bad but this yr going hard! back up squatting over 500 for 10 easily so looking to get back to squatting 685 for reps of 10 , goal is by dec to be doing that... chest the last few yrs i have been doing volume to change it up, this yr back to heavy db's and loving it.. got 135's for 10's today after only 2 weeks of doing them again .. i think last time it did these was 2005.. we got 180lb dumbells so plenty of room to go up and thats great ...
going on my mass nutrition plan and will try to push 8-900 carbs in on high days , just depends on how my bod responds. i wont get fat but i'm gona get round body has been too lean for too long. it wants to grow...
im massage classes again to finish up and taking a.r.t seminars to get certified in that.. natural guy can attest how good this shit is...
hoping to do a little more writing this yr , found a ghost writer to help me out, i'll basically do the micro recorder and he'll just type it up for me , and i'll double check that its my wording... so i can bang out a 1000-2000 words in 30 minutes, he figures i'll have to cut some cuz my brain goes so fast... lolol with 22 yrs under my belt , i've made alot of mistakes and learned alot from them , hopefully i can help others...
lke for example the supp. business is out of hand.. luckily companies liek universal/ animal keepit to the basics... good solid nutrition , and supps that can benefit the athelete not these hyped up products that are ripping off good people 's money...i'll probably write an article on my top supps and what i feel is a waste...

ahh ok i rambled again .. gota rest and train more clients oh thats another thing i'll be working and working and working... it never stops , it cant , east coast work ethic is imbreaded in me ....

D

Your leg workouts are insane pre contest, I could only imagine during a mass phase. WIll be looking forward for those articles and I am glad you finally get time to eat and rest more. Let me know when you hit 685 and I'll drive up there to record it and post in the forvm......

Regarding the diet, will do as you say and I figure it is minimal fat intake (EFA's only) and Lean body mass numbers right? Also protein should be the same as carbs or lower it on high days?? I'll pm you any further details....

Thanks,
Lunatic

P.S. Once Rage gives me the green light, I'll be contacting Pete to set up the next ABC....

[McFly]

im massage classes again to finish up and taking a.r.t seminars to get certified in that...

i've heard a lot of good things about ART....my massage thereapist has been telling me about it.

[The Freak]

art is made for bbers... it identifies the area that is blocked and once the work is done you def have more mobility in that area once u leave the first treatment. . 2 -3 more times if u go bck to back weeks u should be good ,massage therapy is more of a guessing game..i notice i'm better the minute i walk out the door , with my massage sessions ur not sure if the mobility is better...
just make sure the therapist in art is active , some of them are chiropractors and dont practice there techniques much...

D

[Lunatic001]

D,

Have you ever dealt with elbow pain, such as tendonitis or just pain (not good kind) when doing excersices such as skulls or overhead DB extensions? Like a burning sensation and you feel like somethings are rubbing?? Also, I need a qoute from you to add to my signature...

Thanks,
Lunatic

[The Epidemic]

how would i find out about your rates for guest posing and things like that?

[The Freak]

epidemic,

you can email me at farns_worth@yahoo.com....


lunatic, i'd have to feel around your elbow to see whats going on , elbow pain is common among many lifters when doing skull crushers, sometimes its as simple as not pronating your wrist during the movment.. others just have tight tendons or certain muscles limiting the range of motion in there elbow joint...


D

[The Freak]

so its time to start killing off season style...

back today...

100 reps of pull ups ... took 7 sets...

i then alternated bentover rows w/ old school corner t-bar rows...

b/o rows 315 x10
t-bar 4 pl x10

b/o 315 x 10
t-bar 5pl x 10

b/o 315 x 9
t-bar 5pl x10

3/4 deadss [ bars stops at middle of my shins]

405 x 15
495 x 10
585 x 8
yea i was feeling puummped now ! wheeeew!!!!!!!!


one arm rows..

135 x 15 [strong on these ]
150 x 12
150 x 12

seated cables

250 x 12
250 x 10
250 x 10

one minutes hanging stretches one close grip one wide...


i do rows on tuesday ... on friday i do 2 pulldown type of movements before i do arms... seems to be working ....


D

[Lunatic001]

Damn, you are a FREAK....glad to have you back!...

Lunatic

[The Freak]

just fyi guys ,,...

i took over full rights to my dvd so to purchase it just contact me , and i'll get it out asap, i 'll send a free autographed pic if you request one....

D

[naturalguy]

just fyi guys ,,...

i took over full rights to my dvd so to purchase it just contact me , and i'll get it out asap, i 'll send a free autographed pic if you request one....

D

It's a great DVD. You will see some serious feats of strength on this one. I was exhausted just watching the Freak's leg workout.

[McFly]

Freak, you have any short clips from the dvd you can post?

I may be intersted in a copy....PM on its way

[The Freak]

click on link and take a look at the trailer....


http://double.web.aplus.net/tekfilms/

let me know what you think....

[The Freak]

hey just giving a shout out,

sorry for my absense, was at a 4 day seminar getting certified in lower body a.r.t and i passed whoo hoo... upper body is this coming feb...
so it put me back a bit with clients so been doin 10 hr days so coudlnt get to the computer if i wanted..
but i assure u i'm banging it in the gym...

we're trying to get an abc club down here only week i see a problem is the first week in dec that is the day of the npc excalibur... so maybe the following week what do you guys think?

D

[Mr. Dead]

hey just giving a shout out,

sorry for my absense, was at a 4 day seminar getting certified in lower body a.r.t and i passed whoo hoo... upper body is this coming feb...
so it put me back a bit with clients so been doin 10 hr days so coudlnt get to the computer if i wanted..
but i assure u i'm banging it in the gym...

we're trying to get an abc club down here only week i see a problem is the first week in dec that is the day of the npc excalibur... so maybe the following week what do you guys think?

D

HUUUGE congrats on that!!!

[Lunatic001]

Congrats on the passing the A.R.T....about the abc definitely, we are trying to set up December's in san diego.......

Lunatic

[The Freak]

back on track today!

db presses

80 lb warm ups...

100 x 12
110 x 10
115 x8

side laterals

30 x 15
35 x 15
40 x 12
40 x 12

bentover rows to the neck

225 x 12
225 x 12
225 x 10

front military presses smith mach.

225 x 12
250 x 8
250 x 8

tri set for traps..

behind back upright rows

150 x 12
150 x 10
150 x 10

bertil fox uprights to top of head...[ these are killer]

95 x 12
95 x 12
95 x 10

bentover db shrugs..

50 x 12
50 x 12
50 x 8 died..... lol

got a great pump

weighing 189lbs as of now, i think about 5lbs ofexcess water soi'll say 184-185..

back tomorrow !!!!!!!!!