just wanted to let you know keto has been going great for me. I'm already down 9 lbs and it's only day 11! I'm even already starting to see changes in my composition. Thanks for being here to guide us and be a teacher!
Any new information you want to share with the legion?
No problem. Keep in mind, a lot of the drop at first is fluid...but keep with it and I'm sure you'll do well.
Ox, you must know New Haven pretty well. I grew up around the GNHA (Greater New Haven Area), so I wanna play the name game with you about places I used to eat at.
I know all of em except for Yankee doodle and Ashley's. Is Ashley's in Branford? Yankee Doodle sounds familiar but I'm not sure. And for the record, Modern Pizza is top dog!
You either use your hips or your knees. Your hips are a bigger and stronger joint. Besides, everyone complains that the reason they can't squat is because of their knees. Pre-exhausting is definitely good sometimes. The amount you're able to squat will drop significantly but you'll use muscles you may not usually recruit. Check out the post above...that's the best advice I can give in terms of trying to use your hips rather than your knees to squat. Keep all your pressure on your heels! Shift the pressure to your toes and it's over.
Got it! Thanks a lot... ah, and just found your Leg work out in MD earlier today, so I got some studying to do! Got legs on Saturday, so I will put this to work!
have 14 weeks till my show and i have been bouncing around with fiets for my first 2 weeks than one of my work assocites who is competing sid i was eting to much and told me how to switch it up and he looks good so i did so. i started my diet at 230 and about 13% bf. i am down to 215 now i dont know my bf but i have lost a half an in in my arms and almost 2 inches in my chest. am i buring more muscle than fat do to the drastic drop in cals? i was taking in about 3600 now im taking in bout 2500.
Hey bro, thanks for your lat help at the Arnold Classic. I did my back workout and did what you told me and I haven't been that sore in a while. Hope the diet and your workouts are going good bro! Good luck on the road to your show! I'm busting my ass to get there and see it!
IN IRON,
BB-
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How's it going Ox? Sounds like everyone had a blast at this year's Arnold Classic, hope I can get there one of these years. Got a quick question regarding OILS. I've seen you talk a lot about the importance of healthy fats in a diet and your use of oils to consume those healthy fats. I recently started using Olive Oil in my protein shakes and the last time I was at the store I found some almond oil. I would like to know if it would be more beneficial, or ok, to combine these oils in my protein shakes, or to leave them seperate. I know their nutrient profiles are slightly different, so that's why I ask. I usually blend up all of my protein shakes for the day when I wake up, then just distribute them into seperate shakers and throw them in the fridge. I was thinking about adding 1 1/2 T of Olive Oil and 1 1/2 T of Almond Oil in the blender for my three shakes, or would it be best to do Olive Oil one day and Almond Oil the next day, switching them out every other day. Any advice would be greatly appreciated. Thanks.
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Hey bro, thanks for your lat help at the Arnold Classic. I did my back workout and did what you told me and I haven't been that sore in a while. Hope the diet and your workouts are going good bro! Good luck on the road to your show! I'm busting my ass to get there and see it!
IN IRON,
BB-
I'm curious to know what he told you to do for your back since my back is lagging behind.
Instead of PB with your egg whites, just have whole eggs. With every meal try and get in 13 or so grams of fat or a tablespoon of olive oil.
Thanks Evan,
How many whole eggs would you suggest then instead of 300grams of egg white ?
and in regards to the olive oil, one table spoon would be like 15grams of oilve oil correct ? and is that extra virgin or just normal olive oil ?
Do you use the ketone test strips that you piss on to measure the amount of ketones in your urine while dieting? If so, what level of ketones should I shoot for? I have been in the small amount for the last two days and I feel I should be higher.
1. Get the bar down across your traps, not up on your neck
2. Chest up
3. Move your ass out and THEN bend at your knees. Break at the hips and then at the knees
4. Keep ALL the pressure on your heals
5. Drive through the floor with your heels and squeeze your glutes
6. repeat
Oh, and use a slightly WIDER stance
Evan, did this today... easier said than done! I guess I get your point now about people who squat with their knees or their hips. I managed 225 again, but only 5 reps instead of 8, but I felt it more deep inside the quads, plus I was able to go a little deeper. I still found myself pushing the ground with the ball of my feet and then switching to the heel once I went heavy. From 135 to 185 I was able to concentrate and push with the heels. I got a long way to go, I wish I had the advantage of this forum 20 yrs ago! Made the best progress of my life in the last 6 months! That's the amount of time that I have been a member here!
Oh, and I just see your chest training posted at MD, I'm going to give it a try Monday, do you think that the same amount of sets will be adequate for a "beginner-intermediate" person. This is what I have been doing the last few chest days;
Flat Bench (not including W.ups) ea set taken to 80% failure (if I push my self I can get 1-2 more reps)
4 x 15,12,10,8
1 x 15
Incline Bench (to almost failure, or TO failure)
2 x 10
Incline Flies (my 20th rep is almost hard to finish)
3 x 15-20
Cable X-Over
3 x 15-20 (my 20th rep is almost hard to finish)
I'm not too strong so I try to go to almodt failure whenever I can to get the most out of it.
I know all of em except for Yankee doodle and Ashley's. Is Ashley's in Branford? Yankee Doodle sounds familiar but I'm not sure. And for the record, Modern Pizza is top dog!
Modern is really money... I'm still a big supporter of the Wooster st. area though. Yankee doodle was the burger shop on Broadway across from the center parking lot. Ashley's was on York. They do have an Ashley's in Branford, however.
'The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack in will'
Hey whats up Ox, let me say first and foremost I've got a lot of respect for your work ethic and love you have for this sport. It's good to see down to earth guys like yourself that pay their dues and reach out to the up and comers also like you do here. If you have the time, I'd like to get your input on the diet plan I was going to start on keto:
Breakfast: 5 omega-3 eggs with animal pak and omega and cup of green tea
Midmorning snack: 1 cup cottage cheese with 1 1/2 oz almonds
Lunch: 8 oz lean steak with baby spinach salad w/ 1 tbsp EVOO
Dinner: 8 oz chicken/salmon with baby spinach salad w/ 1 tbsp EVOO
Before bed snack: 2 scoop zero carb whey shake w/ 2 tbsp natty PB
Approximate daily cal: 2400
Approximate fat/protein ratio of daily cals: 60/40 and <30 carbs
Is this a good diet? Also you mention incorporating a cheat meal into your diet. Can you give me an example of a good cheat meal (I know it sounds like an oxymoron) or when you take the cheat meal does it really not matter at all? For example can I include alcohol in that cheat meal?
How's it going Ox? Sounds like everyone had a blast at this year's Arnold Classic, hope I can get there one of these years. Got a quick question regarding OILS. I've seen you talk a lot about the importance of healthy fats in a diet and your use of oils to consume those healthy fats. I recently started using Olive Oil in my protein shakes and the last time I was at the store I found some almond oil. I would like to know if it would be more beneficial, or ok, to combine these oils in my protein shakes, or to leave them seperate. I know their nutrient profiles are slightly different, so that's why I ask. I usually blend up all of my protein shakes for the day when I wake up, then just distribute them into seperate shakers and throw them in the fridge. I was thinking about adding 1 1/2 T of Olive Oil and 1 1/2 T of Almond Oil in the blender for my three shakes, or would it be best to do Olive Oil one day and Almond Oil the next day, switching them out every other day. Any advice would be greatly appreciated. Thanks.
Thanks Evan,
How many whole eggs would you suggest then instead of 300grams of egg white ?
and in regards to the olive oil, one table spoon would be like 15grams of oilve oil correct ? and is that extra virgin or just normal olive oil ?
Thanks.
Blunos
I'd go with 5 or 6 whole eggs. Extra virgin olive oil is best.
Do you use the ketone test strips that you piss on to measure the amount of ketones in your urine while dieting? If so, what level of ketones should I shoot for? I have been in the small amount for the last two days and I feel I should be higher.
Thanks man!
I've actually never used them. From what I've heard they can be innacurate...not entirely sure though. Just diet hard and keep your carbs VERY low and you'll be in ketosis.
Evan, did this today... easier said than done! I guess I get your point now about people who squat with their knees or their hips. I managed 225 again, but only 5 reps instead of 8, but I felt it more deep inside the quads, plus I was able to go a little deeper. I still found myself pushing the ground with the ball of my feet and then switching to the heel once I went heavy. From 135 to 185 I was able to concentrate and push with the heels. I got a long way to go, I wish I had the advantage of this forum 20 yrs ago! Made the best progress of my life in the last 6 months! That's the amount of time that I have been a member here!
Oh, and I just see your chest training posted at MD, I'm going to give it a try Monday, do you think that the same amount of sets will be adequate for a "beginner-intermediate" person. This is what I have been doing the last few chest days;
Flat Bench (not including W.ups) ea set taken to 80% failure (if I push my self I can get 1-2 more reps)
4 x 15,12,10,8
1 x 15
Incline Bench (to almost failure, or TO failure)
2 x 10
Incline Flies (my 20th rep is almost hard to finish)
3 x 15-20
Cable X-Over
3 x 15-20 (my 20th rep is almost hard to finish)
I'm not too strong so I try to go to almodt failure whenever I can to get the most out of it.
Keep going with this form and before you know it, you'll blow past your previous best lifts. As for the volume, it's very individual. 13 sets it normal. Once you get past 16, it depends on your recuperative ability.
Modern is really money... I'm still a big supporter of the Wooster st. area though. Yankee doodle was the burger shop on Broadway across from the center parking lot. Ashley's was on York. They do have an Ashley's in Branford, however.
So let me ask you this...which pizza do you like better...NY or NH?
Hey whats up Ox, let me say first and foremost I've got a lot of respect for your work ethic and love you have for this sport. It's good to see down to earth guys like yourself that pay their dues and reach out to the up and comers also like you do here. If you have the time, I'd like to get your input on the diet plan I was going to start on keto:
Breakfast: 5 omega-3 eggs with animal pak and omega and cup of green tea
Midmorning snack: 1 cup cottage cheese with 1 1/2 oz almonds
Lunch: 8 oz lean steak with baby spinach salad w/ 1 tbsp EVOO
Dinner: 8 oz chicken/salmon with baby spinach salad w/ 1 tbsp EVOO
Before bed snack: 2 scoop zero carb whey shake w/ 2 tbsp natty PB
Approximate daily cal: 2400
Approximate fat/protein ratio of daily cals: 60/40 and <30 carbs
Is this a good diet? Also you mention incorporating a cheat meal into your diet. Can you give me an example of a good cheat meal (I know it sounds like an oxymoron) or when you take the cheat meal does it really not matter at all? For example can I include alcohol in that cheat meal?
How old are you, what's your weight, bf %, bodytype? No alchohol ever! A good cheat meal would be a burger and fries and maybe something for desert.
Keep going with this form and before you know it, you'll blow past your previous best lifts. As for the volume, it's very individual. 13 sets it normal. Once you get past 16, it depends on your recuperative ability.
Thanks a lot Evan! Now when you do the Supersets, do you count that as 1 set or 2...