Ox's Stable

[Maccabee]

Thank you very much Ox that answered my qeustion perfectly. Another qeustion, do you recommend any books on dieting that would help out guys like me who dont know much about this type of stuff yet?

[Ox]

x3. I've read someplace that you were formerly a fat kid. I'm from the same boat. Along with diet info, I would also like to know if there was any particular way you managed to tighten up your excess skin from being a fat kid. I'm having a hell of a time hardening the midsection due to the stretching that occurred as a child.

Thanks Evan. You're a lifesaver.

Diet tips eh? Yup it;s true, I used to be very overweight. I was just over 220lbs when I was 12 years old. I lost the weight but pof course I did it the wrong way. I ran five miles a day and starved myself. Yeah I lost 70 lbs in one year but was just skinny and still not that lean. I avoided all things with fat and ate a ton of carbs. Fat makes you fat right? Wrong. It's funny because now when I diet for a show I diet on high protein AND high FAT. Yup, lots of good fats and NO carbs. Zero. The thing is true in many cases is that individuals who tend to be naturally heavy seem to produce a lot of insulin. While insulin is a very anabolic hormone, too much of it will make you fat. So, the key for me, and this works well for so many people, is to keep that insulin dormant. The only way to accomplish this is to avoid carbs. Eat proteins and fats and green veggies. Keep in mind, there is no such thing as an essential carbohydrate. There are only essential aminos and essential fatty acids. Those are what your body wants and needs. In the offseason I consume carbs simply for the insulin spike and the extra calories, not because I need them for energy anything like that. I'm actually much more energetic when eating no carbs but the correct types and amounts of fats. My strength is tremendous as well with the fats and I don't lose muscle mass when dieting. As for your skin tightening up, that will come with time. The longer you stay lean, your body will tighten itself up. Consuming essential fats will help with your skins elasticity as well.

[Ox]

Thank you very much Ox that answered my qeustion perfectly. Another qeustion, do you recommend any books on dieting that would help out guys like me who dont know much about this type of stuff yet?

Chris aceto's book, everything you need to know about fat loss, isn't bad. It's a little different from the approach Dave Palumbo and I use for dieting as Chris believes in carb intake but it can point you in the right direction and get you started.

[Extreme]

Damn Ox, this is awseome! Us asking questions and you sharing your knowledge with us on anything and everything bodybuilding, a true gentleman in my book. I respect you for sharing that knowledge freely. I don't have any questions, at the moment, but will definitely soak up as much of your advice as I can with the questions and answers that are given. THankx again for your contribution.

[Ox]

I want to thank everybody for writing and expressing their anticipation. I feel the same way. I've been fortunate enough to make some great progress in the sport and in my personal life over the past few years. In my eyes, my personal achievments and the what I've learned are in vain unless they can be shared with those who have the same desire to learn and progress as myself. We're all in it together. I want all of you to feel free to hit me up anytime with ANYTHING. Don't ever think a question is too small or that it is insignificant. If you don't know the answer to something, chances are someone else is wondering the same thing. And I'm not sayin I have all the answers because I don't. Just know that I'll always try my hardest to give you guys an honest, no bullshit response.

[brandonA]

I want to thank everybody for writing and expressing their anticipation. I feel the same way. I've been fortunate enough to make some great progress in the sport and in my personal life over the past few years. In my eyes, my personal achievments and the what I've learned are in vain unless they can be shared with those who have the same desire to learn and progress as myself. We're all in it together. I want all of you to feel free to hit me up anytime with ANYTHING. Don't ever think a question is too small or that it is insignificant. If you don't know the answer to something, chances are someone else is wondering the same thing. And I'm not sayin I have all the answers because I don't. Just know that I'll always try my hardest to give you guys an honest, no bullshit response.

That's a great mindset bro, thank you so much for your time.....Can you talk alittle about your favorite sources of fats?

-B

[Spikes079]

Hey Ox can you let me know how to preform a full body pump just as if you we're going on stage to compete?

[TufffGuY]

I want to thank everybody for writing and expressing their anticipation. I feel the same way. I've been fortunate enough to make some great progress in the sport and in my personal life over the past few years. In my eyes, my personal achievments and the what I've learned are in vain unless they can be shared with those who have the same desire to learn and progress as myself. We're all in it together. I want all of you to feel free to hit me up anytime with ANYTHING. Don't ever think a question is too small or that it is insignificant. If you don't know the answer to something, chances are someone else is wondering the same thing. And I'm not sayin I have all the answers because I don't. Just know that I'll always try my hardest to give you guys an honest, no bullshit response.

Now you see, thats the kind of minset every pro bodybuilder needs, to help out other people, I think if everyone was like you, G, Vinny, House, Machine, Ant, and all the other guys, bodybuiling would grow tremendoiusly. Props to you Ox, for taking time to give back to the smaller guys lol.

[bharatoza]

I want to thank everybody for writing and expressing their anticipation. I feel the same way. I've been fortunate enough to make some great progress in the sport and in my personal life over the past few years. In my eyes, my personal achievments and the what I've learned are in vain unless they can be shared with those who have the same desire to learn and progress as myself. We're all in it together. I want all of you to feel free to hit me up anytime with ANYTHING. Don't ever think a question is too small or that it is insignificant. If you don't know the answer to something, chances are someone else is wondering the same thing. And I'm not sayin I have all the answers because I don't. Just know that I'll always try my hardest to give you guys an honest, no bullshit response.

Thank you for being humble and willing to share your knowledge/experience with us.

[Hikeon3]

Awesome Mr. Centopani. Truly awesome.

Out of curiosity, what does a high fat/protein day while you're cutting for a show look like? What foods do you consider a staple during this time?

I appreciate all your assistance so far and look forward to reading so much more of your knowledge in this great sport.

[sully]

Ox, i never heard u were an overweight kid, but its funny wen u gave ur backround with weight loss. Not only was i the same weight as u, but i lost it all the same way u did(the wrong way). I lost 50 lbs in 3 months and went from a tree trunk to a twig. I was pisssed off too because i ended up having to gain it all back for football when i became a starter. But now my knowledge of dieting is getting better. Once again thanks for being here to answer our questions.

[bigmack712004]

Yo Ox,

I was curious what a good stack for cutting in your mind is. Bare in mind I am a college student with a not a huge overflow of cash for supps. I think I am going with the baseline Pak, Cuts, Nitro, Dieters Protein. Anything I could add to this for a good cut? Also as stated above a sample diet day would be useful for me too since the carbs like to kick my ass also. I was a fat kid and still kinda am but I am working on it. Went from 280 lbs. with about 175 -180 lbs lean mass 2 yrs ago to 240 lbs. with 200 lbs. lean mass presently. At only 5'10" 280 lbs. made me feel like hell and look horrible too.

[justinbrown]

Awesome Mr. Centopani. Truly awesome.

Out of curiosity, what does a high fat/protein day while you're cutting for a show look like? What foods do you consider a staple during this time?

I appreciate all your assistance so far and look forward to reading so much more of your knowledge in this great sport.

i have dieted using a ketogenic diet (protien/fat only)

staples for ME were:

eggs/eggwhites
olive oil/fish oil/flax oil/etc.
LEAN LEAN LEAN beef
chicken breast

thats all i really ate for 2 months! hahaha....saw great results though...hope i helped a bit!

[ghost]

I want to thank everybody for writing and expressing their anticipation. I feel the same way. I've been fortunate enough to make some great progress in the sport and in my personal life over the past few years. In my eyes, my personal achievments and the what I've learned are in vain unless they can be shared with those who have the same desire to learn and progress as myself. We're all in it together. I want all of you to feel free to hit me up anytime with ANYTHING. Don't ever think a question is too small or that it is insignificant. If you don't know the answer to something, chances are someone else is wondering the same thing. And I'm not sayin I have all the answers because I don't. Just know that I'll always try my hardest to give you guys an honest, no bullshit response.

This.............this RIGHT HERE is what makes this company and its Pro's SO AMAZING. they are willing to take time out of their busy schedule and times to answer questions like this, FREE....these guys are the TRUE ringers of the bell for this life.

[Hikeon3]

This.............this RIGHT HERE is what makes this company and its Pro's SO AMAZING. they are willing to take time out of their busy schedule and times to answer questions like this, FREE....these guys are the TRUE ringers of the bell for this life.

Well said RC. Never heard of a more dedicated crew than these guys. And to share that dedication with the rest of us is phenomenal.

[Toni69]

Awesome Mr. Centopani. Truly awesome.

Out of curiosity, what does a high fat/protein day while you're cutting for a show look like? What foods do you consider a staple during this time?

I appreciate all your assistance so far and look forward to reading so much more of your knowledge in this great sport.

I was just wondering this myself...approx how much fat do you eat per day?....if you dont mind us asking. I realize I weigh loads less than you..I was just curious.

With me, my body burns carbs pretty fast. When Vinny was getting me ready for the Atlantic States, he was suprised to see how fast I burned through carbs..at least we believe my upper body was doing most of the burning since I shred way faster up top. V would try to slow down my metabolism by loading me up with carbs so that my legs would have a chance to play catch up to my upper body. He wanted me to be symmetrical since my legs would not shred as my upper body did. Legs are a mystery for me and this is why I am taking 4 weeks to just train legs.

Ok...off the beaten path here, I tend to babble, sorry! So, how much fat do you eat per day? Inquiring minds wanna know! ;)

[Ox]

[QUOTE=Hikeon3;109185]Awesome Mr. Centopani. Truly awesome.

Out of curiosity, what does a high fat/protein day while you're cutting for a show look like? What foods do you consider a staple during this time?

Here's what my diet looks like pre-contest:

Meal 1: 6 Whole eggs (Eggland's Best)

Meal 2: 1.5 scoops Universal Egg Protein, 1.5 Scoops Universal Specialized Protein for gaining lean Mass, 2 tbsp all natural peanut butter

Meal 3: 8 oz chicken, 2 cups green salad, 1/2 cup raw almonds

Meal 4: same as meal 2

Meal 5: 8 oz salmon, 2 cups green salad, 1tbsp olive oli

Meal 6: same as meals 2+4

[Ox]

This diet is a foundation. I use this diet year-round. The only thing that changes is that in the offseason, I add 1/2 cup of oatmeal to each shake and add 40-50g of carbs to the whole food meals. For carbs it can be oats, white rice, sweet potato. Whatever appeals to me aside from bread or sugars. I also add 3 scoops of Torrent PWO in the offseason.

[Ox]

[QUOTE=Toni69;109254]I was just wondering this myself...approx how much fat do you eat per day?....if you dont mind us asking. I realize I weigh loads less than you..I was just curious.

Typically it's about 130-150g / day.

[naturalguy]

[QUOTE=Ox;109307]

Awesome Mr. Centopani. Truly awesome.

Out of curiosity, what does a high fat/protein day while you're cutting for a show look like? What foods do you consider a staple during this time?

Here's what my diet looks like pre-contest:

Meal 1: 6 Whole eggs (Eggland's Best)

Are those the Omega 3 eggs?