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Ox
10-22-08, 7:40 pm
I forgot to ask a couple more things regarding the Zero carb diet;

1.) why do you prefer this style of ketosis diet over the one that allows the 2 day carb up on the weekends? Are these diets safe for overweight, somwhat out of shape people? I've been on and off for a few months with training and eating; does you need to be in a good lifting routine to start Keto?

2.) being an endo/meso trying to lose weight; I'm guessing you believe the ZeroCarb diet is what will be most effective for dropping weight. I've considered the 1/1/1 ratio; will I still lose weight (maybe just more slowly?) if I use this? Or is my body going to respond much better with the ZERO diet?

3.) this is probably obvious to a lot of you but.....when trying to figure out what the protein needs are of an individual, do you use the 1.5 grams per pound based on current weight, or the weight that you want to acheive. For example, I'm 275; do I need 412 grams of protein? I feel I'm 50 bs overweight. Should I shoot for needs of a 225lb person (337)?


So sorry for all the questions- psyched up to try something different. I swear once these are answered, I will start right away for a 10 week trial and see what happens...then check back here....fingers crossed!


1) I think two DAYS of eating carbs is unnecessary, too much, and will result in making you moody. Plus, too much insulin release. If you don't want to lose muscle during any dieitng regimin you should be training with weights.

2) The difference between 1:1:1 and keto is the difference between my offseason and pre-contest condition...so yes.

3) Typically you woulkd base it off your lean mass but I think 250g of protein is good and figuring the others based off that.

Ox
10-22-08, 7:45 pm
do u do contest prep?

No.

Ox
10-22-08, 7:46 pm
hey Ox, this may be a dumb question but here goes.....im already 3 weeks into KETO and i just received my Animal Omega. my question is does this replace my EFA's and just take the Omega, or do i take my fish oils, flax etc. but also add Omega? thanks bro.

Two paks a day and that's all you need bro.

Ox
10-22-08, 7:51 pm
Hey Ox,

Great to finally be posting on the board, 'been reading around awhile now, great place full of a lot of good stuff. Hope everything is going well in Poland for yah. Anyway, this post is for anyone who wishes to share their knowledge about the iron world, Ox or otherwise…good advice is always welcome. I've been really torn lately about whether I should bulk or cut, or what. My initial goal was to cut down to around 10% body fat, bulk some, then shred it down to around 7% or so for summer. I usually bulk during the winter months (Boston area, cold weather helps) and then around December I like to start cutting it down. I use to be 26% BF, dropped it down to 19%, 17% in August, and now I’m probably somewhere between 15%-17%.

Just tore my left wrist up good on Thursday, thought I broke it, but luckily didn’t so I’ve been out for about a week plus or minus, stuff is going down the tubes, but it’s time to work out anyway. So as I get going here’s my deal: I want to try the Keto diet, but I also want to put on lean mass (going the Dexter Jackson route), I added almost 20lbs of lean mass in the past year ½. Not new to lifting, going on 7 years now, but still learning a ton from everyone, the pro’s especially. I’m in college now, strapped for cash, so I’m going to attempt whatever consensus comes my way to lean bulk/or cut using the cafeteria food, yeah junk, but got to be resourceful. What are your suggestions? Dirty bulk, lean bulk, cut down then bulk, just cut…use keto don’t? What alterations to my diet do you suggest?

Fat’s I’ve been thinking about utilizing are:
100% natural peanut butter
Taking shots (tblspns) of Extra Virgin Olive Oil Cold Press
½ cup of Almonds
And spread all these around throughout my 6 “meals”. Try to get 25g fat per meal (unless I’m told otherwise).

My schedule / diet until now (yeah…I’m gunna get reamed for this):
6.00am – Cardio 30 mins (treadmill, 6mph) No food, empty stomach.
6.45am – 2 scoops whey iso. 45G protein 6G carbs,
7.40am – Scrambled eggs (they say cooked in Margarine), roughly 6 eggs, ketchup, orange juice, animal pak.
10.00am – 2 scoops whey iso. 45G Protein 6G carbs.
11.45am - Lunch, salad (green leaves only/mixed with spinach leaves sometimes), 4 egg whites, ketchup, water/juice, ½ cup black beans, 2 sticks of celery.
1.00pm – 3.00pm: workout/ animal stak prior to workout. 20-30 mins. Cardio after workout, was on creatine until injury
3.15pm – post workout drink, 66g carbs
4.30pm – dinner, salad (green leaves only/mixed with spinach leaves sometimes), 4 egg whites, ketchup, water/juice, ½ cup black beans, 2 sticks of celery.
7 or 8pm – can of tuna.
9 or 10pm – zma, bed.

Weight: 150lbs. I’d like to hear any thoughts on taking wheatgrass or cherry extract. I’ve got to get the Omegas, I know they’ll help a ton…just got the 88 pak Monday, freaky large can haha. I normally lift 5 days a week heavy if I can, sometimes even when I can’t. My focus is on my arms as they are lagging and work on the V taper, trying to bring out the shoulders. Any detailed advice on what to bring up (other than everything), I’ve posted links to pictures below, almost wished I hadn’t I look horrible after a ton of junk carb eating these past few days (injury depression lol) and retaining a ton of water. Thanks a ton in advance to all!!! Sorry for the long post.

http://img207.imageshack.us/my.php?image=matt001zo5.jpg

http://img512.imageshack.us/my.php?image=matt0044kv7.jpg

http://img159.imageshack.us/my.php?image=matt0033ka3.jpg

http://img392.imageshack.us/my.php?image=matt0022uh0.jpg

Congrats on the first post man. Based on the pics I'd continue with a clean bulk. I'd just do a 1:1:1 calorie ratio. At 150 lbs I'd do 150g protein, 150g carbs, and 60g of fat. And Omegas are key for gaining muscle so I'd try to get 2 paks of Omega in there a day. It's VERY hard to put on muscle and get leaner at the same time...that takes a certain type. Dexter is a freak. At your age I'd focus on good food, quality supplementation and hard training. Worry about keto later.

sanga
10-23-08, 3:21 am
Hey Evan

How was your trip?


Got stories and pics to tell / show?

fenix237
10-23-08, 3:31 pm
Thanks Ox! I always did like the 1/1/1 (40/40/20) ratio's. I will alternate between the KETO and the 1/1/1 for the next year. Could you (or anyone that's sure) explain how my fat intake should look like. I know it should be the same ratio as protein and spread out over the day. Do you count the fats from the Omega, EVOO, ect.. into my daily fat intake? Does Animal's Omega Pak replace the need for separate EFA's (or Omega 3 fish oils-same thing)? I'm new to all this "fats" stuff. If I take two paks of Omega/day, what other fats (outside of whole food fats) should I supplement with? I've read 104 pages of the 126, and I did not come anything that addresses this. Ox, I will get back with you in 2/3 months with results/ pics and go from there. Thnx again- your badass dude!

Factory
10-23-08, 3:39 pm
Thanks Ox! I always did like the 1/1/1 (40/40/20) ratio's. I will alternate between the KETO and the 1/1/1 for the next year. Could you (or anyone that's sure) explain how my fat intake should look like. I know it should be the same ratio as protein and spread out over the day. Do you count the fats from the Omega, EVOO, ect.. into my daily fat intake? Does Animal's Omega Pak replace the need for separate EFA's (or Omega 3 fish oils-same thing)? I'm new to all this "fats" stuff. If I take two paks of Omega/day, what other fats (outside of whole food fats) should I supplement with? I've read 104 pages of the 126, and I did not come anything that addresses this. Ox, I will get back with you in 2/3 months with results/ pics and go from there. Thnx again- your badass dude!

2omega's a day means you don't need to supplement any EFA's, that's your omega 3's 6's and 9's. aka you don't need to eat peanutbutter, flaxseed oil, fish oil, any of it. you still need regular fat, which is the 40/40/20 you're talking about.
Ox will probably give you a more comprehensive answer, he usually does.

Ox
10-23-08, 5:03 pm
2omega's a day means you don't need to supplement any EFA's, that's your omega 3's 6's and 9's. aka you don't need to eat peanutbutter, flaxseed oil, fish oil, any of it. you still need regular fat, which is the 40/40/20 you're talking about.
Ox will probably give you a more comprehensive answer, he usually does.

I don't count the fats from the Animal Omega. Those are EFAs, not fats that will account for any significant number of calories or that will be used for energy. Get those fats from whole eggs, peanut butter, red meat, olive oil, mac nut oil, fatty fish, nuts etc.

AFTazz06
10-23-08, 5:28 pm
It looks like you're a volume guy like me. On a keto diet I would limit your time in the gym to one hour max. If you can do it in a hour then fine. If not, cut sets. Overall, it's a lot of sest you have listed. How long are you typically in the gym?

yeah i love training in high volume, i just feel like i'm actually getting the most out of my workouts. I typically spend about 45mins lifting, then i do my cardio which is another 45mins, so i'd say i spend around 2hrs in the gym from start to finish. I will admit, on Arms day it takes longer, for some reason training bis and tris and hitting my forearms just takes longer, got anything that can cut back time on that day? i notice you like to superset alot, ive never really supersetted on my arms, would like to try it though.

fenix237
10-23-08, 5:43 pm
Excellent! Omega sounds like a great supplement. Ox/Factory thnx bros!

rereyno
10-23-08, 10:08 pm
I've been lifting for a good year and a half now. I must say that I'm very pleased with the results. I have a question though regarding chest workouts. I haven't noticed any upper chest growth. My chest routine consists of dumbell incline press, dumbell flat bench, incline flies, and cable crossovers. I was wondering what I can do to specifically target my upper chest.

Thanks

Ren

sanga
10-24-08, 10:37 am
Hey Evan

How far out do you switch to keto when preparing for a show? Its just a switch overnight for you isn`t it?

DrewskiPHX
10-24-08, 3:06 pm
is milk acceptable on keto?

Ox
10-24-08, 3:08 pm
I've been lifting for a good year and a half now. I must say that I'm very pleased with the results. I have a question though regarding chest workouts. I haven't noticed any upper chest growth. My chest routine consists of dumbell incline press, dumbell flat bench, incline flies, and cable crossovers. I was wondering what I can do to specifically target my upper chest.

Thanks

Ren

It's all mind muscle connection. The movements you're doing are fine. You just need to maybe lighten the weight and play around with different grips and changing where you lower the bar to and how you point your elbows during the movement. Lighten up the weight, play around with it, and squeeze and establish the mind muscle connection

Ox
10-24-08, 3:10 pm
Hey Evan

How far out do you switch to keto when preparing for a show? Its just a switch overnight for you isn`t it?

I start keto at 16 weeks out. My body gets into ketosis very quickly. It takes a few eeeks for my muscle fullness to come back though.

Ox
10-24-08, 3:10 pm
is milk acceptable on keto?

Milk is acceptable never. Like Arnold said, "Milk is for babies"

fenix237
10-24-08, 3:50 pm
Ox- a quickie for ya; what determines whether you recommend KETO or the 1/1/1 diet. I like both, and will use both. Is the weight loss more gradual with 1/1/1 even with the same caloric intake? You advised the 1/1/1/ for me, but I thought given my body chemistry a KETO would work better. I've read obese people having good results with it, being pretty heavy myself (needing to lose 40-50lbs myself) KETO, I thought I'd be a prime candidate for KETO + I want to try it out first hand. I'm certainly not questioning your knowledge, just want to understand the rationale for your advice. Thanks again, and again and....

sanga
10-24-08, 4:15 pm
I start keto at 16 weeks out. My body gets into ketosis very quickly. It takes a few eeeks for my muscle fullness to come back though.

Thanks for the reply mate.

I`ve another 10 days on keto then I go on holiday then come back to a clean bulk, I was cycling my carbs for a while ( 6 weeks) whilst doiing cardio 3-4 times a week then switched totally onto keto as I had a lot of fat to lose IMO and upped cardio to 30 minutes 7 days a week, been on keto for 7 weeks now so will only have been 8 weeks total keto once I finish.

I have dropped just over 30lbs in total, Ok I`ve lost a little size but thats the learning curve, first real diet, I have a full set of abs, veins everywhere most of the time with striations in quads, I could drop another 5-6lb of fat if needed to get shredded but I`m down to 178lbs which is very low for me and I need to bang on some size again, but it has to be quality size, some will be muscle memory too I`m sure.

I will keep the keto style template for my diet but add small carb meals (25-30g) in to bulk especially around workout time, protein and fats will be increased so I`m in positive calories to gain.

Question Ox - If I use carbs around workout times, do you think using a small amount of whey, storm with waximaize pre w/out with Intra-aid during then Torrent post w/out will be enough?

Solid meal- 8oz Steak with broccoli, green beans 1 hr later then 2 hrs later whey, egg whites and peanut butter just before bed.

I`d apprieciate your input and thoughts please Evan.

Maiden69
10-24-08, 8:58 pm
Milk is acceptable never. Like Arnold said, "Milk is for babies"

Hey Evan, a quick questions. I'm taking Milk & Egg protein before bed time (1 scoop M&E with 1 scoop Ultra Whey) for the fact that I was told that it takes longer to digest than whey alone. Is that one good, or should I just use 2 whey while on Keto? I will switch back to full Keto in about 1-2 weeks. Thanks for all your help!

sanga
10-25-08, 3:10 pm
For those that haven`t seen this or missed it or not watched it enough.

http://uk.youtube.com/watch?v=3QtMzP5xXgw&feature=related

Excellent stuff!

jer
10-25-08, 7:31 pm
For those that haven`t seen this or missed it or not watched it enough.

http://uk.youtube.com/watch?v=3QtMzP5xXgw&feature=related

Excellent stuff!

Haven't seen that one before.


That first pic, with the chains around his neck is SICK! Bad ass picture right there.

DrewskiPHX
10-25-08, 9:39 pm
How does my meal plan sound ox?
im 6 ft
190 lbs
i work in a kitchen so i'm constantly moving, I ride my bike to school 4 miles a day, and I do stair master at the gym for 30 mins along with lifting weights with my room mates.

Meal 1
3 raw eggs, 1 tbsp olive oil
Meal 2
2 servings of protein shake
Meal 3
10 ounces chicken breast with 1 cup of broccoli
Meal 4
2.5 servings of protein shake
Meal 5
6 ounces skirt steak, 7.5 tbsp pb, salad:romaine lettuce and olive oil

all together protein carb fat info:
fats: 138g
carbohydrates: 34g
proteins: 274g

In Flames
10-25-08, 10:36 pm
Ox, how often do you train Calves and what do you do for them? Exercises, sets, reps, etc.

Young&Hungry
10-26-08, 4:46 pm
I would do the keto diet (I have a guy in my gym who is a powerlifter and he loves his strength on it) but what I ould do is throw in 100g of carbs two nights each week. On Monday night have 100g of carrbs with your last mealm and on thursday night do the same.

Sounds good bro. On those days what kind of carbs should I be looking for, something high GI like oats or sweet potato, simple like wazy maize, or have a cheat meal with something like a burrito or shit like that? Also would it be best to have those carb meal days the night before my squat and olympic lift workouts? This is when I'd need the carbs the most. For example this is what my split looks like

Sunday - OFF (100g carb meal)
Monday - Squat
Tuesday - OFF
Wednesday - Overhead & Throws
Thursday - OFF (100g carb meal)
Friday - Olympic Lifts
Saturday - OFF

Sunday - Bench
Monday - OFF (100g carb meal)
Tuesday - Squat
Wednesday - OFF
Thursday - Overhead & Throws
Friday - OFF (100g carb meal)
Saturday - Olympic Lifts

My needs for cardio are a bit different because I play sports. I'd like to do cardio 5 times a week, so two of my off days would be my sport specific cardio days because that's all I really need (one day of speed/agility/plyo drills, the other sled dragging/Prowler push) and the other three 30-45 minutes of low intensity cardio on the treadmill, stepper, elliptical, etc. How does this sound?

WildGrizzly
10-27-08, 5:14 pm
Hi Ox. I'm a 30 yo. guy. I'd been working out for 2 years and had an intestine surgery last year so i quit. The result is a heavy obese body weighting 264 pounds mainly fat (bf near 30%) with a big belly. I am thinking of using keto to get rid off the fat that covers my belly. Do you think will it work for me? I already drink a lot of water like 5-6 liters/day following your advice. If I use a keto diet can you give me a sample and how should I supplement it?

Thanx and regards

Ox
10-28-08, 9:02 am
Ox- a quickie for ya; what determines whether you recommend KETO or the 1/1/1 diet. I like both, and will use both. Is the weight loss more gradual with 1/1/1 even with the same caloric intake? You advised the 1/1/1/ for me, but I thought given my body chemistry a KETO would work better. I've read obese people having good results with it, being pretty heavy myself (needing to lose 40-50lbs myself) KETO, I thought I'd be a prime candidate for KETO + I want to try it out first hand. I'm certainly not questioning your knowledge, just want to understand the rationale for your advice. Thanks again, and again and....

It makes no sense to jump right to keto and risk slowing down your metabolism when you can make progress with the 1:1:1. Then, when you plateau, you go to keto.

Ox
10-28-08, 9:05 am
Thanks for the reply mate.

I`ve another 10 days on keto then I go on holiday then come back to a clean bulk, I was cycling my carbs for a while ( 6 weeks) whilst doiing cardio 3-4 times a week then switched totally onto keto as I had a lot of fat to lose IMO and upped cardio to 30 minutes 7 days a week, been on keto for 7 weeks now so will only have been 8 weeks total keto once I finish.

I have dropped just over 30lbs in total, Ok I`ve lost a little size but thats the learning curve, first real diet, I have a full set of abs, veins everywhere most of the time with striations in quads, I could drop another 5-6lb of fat if needed to get shredded but I`m down to 178lbs which is very low for me and I need to bang on some size again, but it has to be quality size, some will be muscle memory too I`m sure.

I will keep the keto style template for my diet but add small carb meals (25-30g) in to bulk especially around workout time, protein and fats will be increased so I`m in positive calories to gain.

Question Ox - If I use carbs around workout times, do you think using a small amount of whey, storm with waximaize pre w/out with Intra-aid during then Torrent post w/out will be enough?

Solid meal- 8oz Steak with broccoli, green beans 1 hr later then 2 hrs later whey, egg whites and peanut butter just before bed.

I`d apprieciate your input and thoughts please Evan.

I think it's better to just add in carbs with each meal with mayeb the exception of your last. If you just stay in an "in between" phase your metabolism is gonna shut down. Trust me, just go back to a 1:1:1. You don't need waxi pre-workout. Just have your intra-aid and take your Torrent PWO.

Ox
10-28-08, 9:07 am
Hey Evan, a quick questions. I'm taking Milk & Egg protein before bed time (1 scoop M&E with 1 scoop Ultra Whey) for the fact that I was told that it takes longer to digest than whey alone. Is that one good, or should I just use 2 whey while on Keto? I will switch back to full Keto in about 1-2 weeks. Thanks for all your help!

Milk protein is different than drinking milk. Whey is derived from milk also and it is nothing like drinking milk. The reason I say milk is unnecessary is all the lactose which is just sugar. That will do nothing to benefit you. Combining whey and milk protein is an excellent idea.

Ox
10-28-08, 9:09 am
How does my meal plan sound ox?
im 6 ft
190 lbs
i work in a kitchen so i'm constantly moving, I ride my bike to school 4 miles a day, and I do stair master at the gym for 30 mins along with lifting weights with my room mates.

Meal 1
3 raw eggs, 1 tbsp olive oil
Meal 2
2 servings of protein shake
Meal 3
10 ounces chicken breast with 1 cup of broccoli
Meal 4
2.5 servings of protein shake
Meal 5
6 ounces skirt steak, 7.5 tbsp pb, salad:romaine lettuce and olive oil

all together protein carb fat info:
fats: 138g
carbohydrates: 34g
proteins: 274g

1. Raw eggs are no good. Cook them.
2. Spread the PB out throughout the day rather than having 7.5 tbsp with your last meal.

Otherwise, it sounds good. But taking into account your activity level, you may need a little more food. I would have two cheat meals a week where you make it a point to get 100g of carbs in each.

Ox
10-28-08, 9:13 am
Sounds good bro. On those days what kind of carbs should I be looking for, something high GI like oats or sweet potato, simple like wazy maize, or have a cheat meal with something like a burrito or shit like that? Also would it be best to have those carb meal days the night before my squat and olympic lift workouts? This is when I'd need the carbs the most. For example this is what my split looks like

Sunday - OFF (100g carb meal)
Monday - Squat
Tuesday - OFF
Wednesday - Overhead & Throws
Thursday - OFF (100g carb meal)
Friday - Olympic Lifts
Saturday - OFF

Sunday - Bench
Monday - OFF (100g carb meal)
Tuesday - Squat
Wednesday - OFF
Thursday - Overhead & Throws
Friday - OFF (100g carb meal)
Saturday - Olympic Lifts

My needs for cardio are a bit different because I play sports. I'd like to do cardio 5 times a week, so two of my off days would be my sport specific cardio days because that's all I really need (one day of speed/agility/plyo drills, the other sled dragging/Prowler push) and the other three 30-45 minutes of low intensity cardio on the treadmill, stepper, elliptical, etc. How does this sound?


Looks good to me. But if you're as active as you say you are then you may need to just do a 1:1:1 diet.

Ox
10-28-08, 9:17 am
Hi Ox. I'm a 30 yo. guy. I'd been working out for 2 years and had an intestine surgery last year so i quit. The result is a heavy obese body weighting 264 pounds mainly fat (bf near 30%) with a big belly. I am thinking of using keto to get rid off the fat that covers my belly. Do you think will it work for me? I already drink a lot of water like 5-6 liters/day following your advice. If I use a keto diet can you give me a sample and how should I supplement it?

Thanx and regards

Keto works well for most people. I think you will have success with it. On a keto diet, I think the following supplements are necessary:

Animal Pak- One in the morning wih your first meal
Animal Omega- One with your first meal and one with meal 4
Iso Whey- use accordingly to fulfill your protein requirement

I consider these to be an absolute must.

I think that it would be a great idea to supplement with Animal Cuts to help boost your metabolsim.

sanga
10-28-08, 9:51 am
I think it's better to just add in carbs with each meal with mayeb the exception of your last. If you just stay in an "in between" phase your metabolism is gonna shut down. Trust me, just go back to a 1:1:1. You don't need waxi pre-workout. Just have your intra-aid and take your Torrent PWO.

Thanks for the reply mate, I`ll take your advice and go with it.

Another quick question, do you have fats with carbs along with your protein or seperate them or just get on with it and eat? lol

WildGrizzly
10-28-08, 11:45 am
Keto works well for most people. I think you will have success with it. On a keto diet, I think the following supplements are necessary:

Animal Pak- One in the morning wih your first meal
Animal Omega- One with your first meal and one with meal 4
Iso Whey- use accordingly to fulfill your protein requirement

I consider these to be an absolute must.

I think that it would be a great idea to supplement with Animal Cuts to help boost your metabolsim.

Thanx for the answer Ox. Can you offer a sample meal plan?

DrewskiPHX
10-28-08, 9:05 pm
Thanx for the answer Ox. Can you offer a sample meal plan?

hey ox, ill help you answer this question

bro this is the diet nutrition you need based off your body weight.
eat 1.5 times your weight in protein a day
.5 times your weight in fat a day
and 30 grams of carbs a day

thats what i have read in many places and i based my diet around it.

to get nutrition facts and to help out with your meal plan, i would suggest going to figwee.com and getting a free account with them. i use it just for finding the nutrition info on foods and you could too, all you have to do is type in the food you are looking for and it will store it in your personal eating registry. along with it comes all the nutrition info, and a combiner so when you select all this food, it will give you a whole daily value of what you consumed. so check it out

WildGrizzly
10-29-08, 3:12 am
Thx Bro

Maiden69
10-29-08, 10:17 am
Milk protein is different than drinking milk. Whey is derived from milk also and it is nothing like drinking milk. The reason I say milk is unnecessary is all the lactose which is just sugar. That will do nothing to benefit you. Combining whey and milk protein is an excellent idea.

Thanks!

AFTazz06
10-29-08, 12:52 pm
Ox, is there anything i can/should take before eating breakfast while on Keto? say like EAA stack? or nitro? cause i just feel i should be taking somehthing to feed the hungry muscles while i cook breakfast. By the time i wake up and get food in my stomach its like 20mins. whipping up 6 whole eggs doesnt take forever though.

brady0116
10-29-08, 1:28 pm
Hi, ox!!
This is my first post here, so if I did anything wrong please notice me, thank you.
There's a little question I like to ask you about supplements and training program.
I'm 5'7 inches, 160lb, and have been working out for a few years, I can Squat(340lb 1RM), Bench(225lb 1RM), Deadlift(285lb 1RM), my goals are increase strength and gain 30lbs of muscle.
Supplements:
CytoSport Muscle Milk (Banana Creme)
Optimum 100% Whey Protein (Vanilla Ice Cream)
Universal Animal Pak (secend pack)
Universal Animal Pump (first pack)
Training program:
Bill Starr's 5x5 program
(http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm)
This is my third week in this program, I didn't gain any weight but lost 5 pounds, I'd like to ask for an advice, am I taking the right supplements and training the right program for my goals? or if anything is wrong? Thank you!!

Young&Hungry
10-29-08, 9:47 pm
Looks good to me. But if you're as active as you say you are then you may need to just do a 1:1:1 diet.

So you're saying I'll be able to cut on a 1:1:1 so long as I'm doing the cardio? Keep in mind the only real cardio I'm doing right now is football practice and games and I'm eating my ass off in bulk mode right now. I'm not looking to get into precontest condition, just trying to take off some fat for about 6 weeks for the competition.

BigFeitz
10-30-08, 12:15 pm
i have always though and gone by that once you are done with your workout you immediately down 40g of protein and anywhere between 80g-100g of fast digesting carbs.
but recently i listened to this nutritionist, who was yoked like a mother, and he said that after a workout you digest slower so you should wait anywhere form 30min. to an hour after workout before ingesting anything.
which one is the right way to go?

Ox
10-30-08, 9:25 pm
Thanks for the reply mate, I`ll take your advice and go with it.

Another quick question, do you have fats with carbs along with your protein or seperate them or just get on with it and eat? lol

It all gets mixed together.

Ox
10-30-08, 9:25 pm
Thanx for the answer Ox. Can you offer a sample meal plan?

If you look back through the thread there are tons of great examples.

Ox
10-30-08, 9:27 pm
Ox, is there anything i can/should take before eating breakfast while on Keto? say like EAA stack? or nitro? cause i just feel i should be taking somehthing to feed the hungry muscles while i cook breakfast. By the time i wake up and get food in my stomach its like 20mins. whipping up 6 whole eggs doesnt take forever though.

You could throw down some Nitro if you want...a couple paks first thing in the a.m. wouldn't be a bad idea. Supplementing with Nitro on a an empty stomach whenever possible: I'm all for it.

Ox
10-30-08, 9:34 pm
Hi, ox!!
This is my first post here, so if I did anything wrong please notice me, thank you.
There's a little question I like to ask you about supplements and training program.
I'm 5'7 inches, 160lb, and have been working out for a few years, I can Squat(340lb 1RM), Bench(225lb 1RM), Deadlift(285lb 1RM), my goals are increase strength and gain 30lbs of muscle.
Supplements:
CytoSport Muscle Milk (Banana Creme)
Optimum 100% Whey Protein (Vanilla Ice Cream)
Universal Animal Pak (secend pack)
Universal Animal Pump (first pack)
Training program:
Bill Starr's 5x5 program
(http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm)
This is my third week in this program, I didn't gain any weight but lost 5 pounds, I'd like to ask for an advice, am I taking the right supplements and training the right program for my goals? or if anything is wrong? Thank you!!

Hey man, welcome to the forvm. Supps look pretty good. The one thing I will say though, is that Muscle Milk isn't really optimal. The reasoning behind the product (to combine fats and protein to make a more anabolic protein) is good but the ingredients aren't that great. You'd be better off just using a whey protein and adding your own fats to it like all natural peanut butter, olive oil, or macadamia nut oil. Muscle Milk contains mcts and other non essential and possibly rancid fats. By adding quality, monounsaturated fats, you'll supply your body with a quality energy source which is also easily burned and actually quite anabolic. I'm a big believer in quality fats. I'd trade in your Muscle Milk for a can of Animal Omega and a jar of all natural peanut butter!

As for the training, I clicked on the link but it was a novel! I would train one major muscle group per day, train 5 days a week, train for no more than 1 hour, and keep your number of sets in the 10-15 range.

Ox
10-30-08, 9:35 pm
So you're saying I'll be able to cut on a 1:1:1 so long as I'm doing the cardio? Keep in mind the only real cardio I'm doing right now is football practice and games and I'm eating my ass off in bulk mode right now. I'm not looking to get into precontest condition, just trying to take off some fat for about 6 weeks for the competition.

Yes. This is the best place to start. If you don't drop any fat you can always adjust it. But because you're a football player and the cardio you do is high intensity, you need carbs to fuel you.

Ox
10-30-08, 9:37 pm
i have always though and gone by that once you are done with your workout you immediately down 40g of protein and anywhere between 80g-100g of fast digesting carbs.
but recently i listened to this nutritionist, who was yoked like a mother, and he said that after a workout you digest slower so you should wait anywhere form 30min. to an hour after workout before ingesting anything.
which one is the right way to go?

That's dumb. After training your body is craving nutrients and the environment for adsorption is optimal. Keep doing what you're doing. Listen to her and you will shrink.

NickSP
10-30-08, 9:53 pm
Hey,
How would you rate almond butter? I've never had it before but it'd be nice to have an alternate to nat PB cause I hate the stuff

gitBig
10-30-08, 10:31 pm
Hey Ox, guess I just need some mentoring. I'm currently in an offseason all year round since I don't do any competitions yet. I'm thinking about switching to your no carb all protein fat diet though. Here is my meal plan now.

Meal 1 - Real gains shake
2 - 1 chicken breast, 1/2 cup oats, 2 omega EFA caps, 3 joint sport
3 - 1 chicken breast, 1/2 cup oats, half bag of veggies, 2 omega EFA caps, 1 Animalpak
4 - A scoop or two of real gains
Preworkout Stak, Pump, Nitro
Post workout Nitro
5 - steak and potato, 2 omega EFA caps 3 joint sport
6 - Real gains shake

I am gaining some belly fat, and am not really doing any cardio. My main goal is to get huge, but I don't want to look like a blimp in the stomach area either, which I kind of do with this current diet. Will I still look as filled out on a no carb diet? Thanks for being a sounding board, and for being here. Peace.

sanga
10-31-08, 4:13 am
It all gets mixed together.


Just as I used to do before keto, always interested in your views and experiences, thanks mate.

Thetasteofink69
11-01-08, 8:33 pm
Hey Evan

I just finished my 6th week of keto today, and I have a couple of questions.. It doesn't seem like I'm dropping bodyfat as much as I should.. Don't get me wrong, by no means am I complaining.. I'll stick it out as long as it takes, but I want to make sure I'm getting as much as I can out of the diet

After 6 weeks I've lost somewhere around 7-8 pounds.. Taking the loss of water weight into consideration, I'm thinking its probably only like 3-4 pounds of real weight loss.. That seemed odd to me, because I know a lot of guys can drop like 50 pounds for a show, and at that rate it would take someone over a year of cutting.. I'm aware I'm not a pro, but nonetheless

I'm positive I'm in ketosis.. I just increased my cardio to 45 minutes a day, 5 times a week. For my diet I'm doing 1.5g protein for each pound of lbm, and an equal amount of calories from fat.. Someone told me my fat intake is too high, do you think I should consider reducing my fat intake?

I hope I don't come off as a whiny bitch complaining because I'm sick of cutting.. Again, I'm just trying to get the most out of the diet.. Any advice is greatly appreciated, Thanks a lot Evan

al77
11-02-08, 12:35 am
Whats up man, I'm on a clean bulk, what do you think of the macros?

280 g Protein/350 g Carbs/83 g fat

35/42/23

The Epidemic
11-02-08, 9:46 am
Whats up man, I'm on a clean bulk, what do you think of the macros?

280 g Protein/350 g Carbs/83 g fat

35/42/23

he cant help you with that inless u givvvvvvvvve more info

The Epidemic
11-02-08, 9:48 am
OX, where do u find the time with training, working at the law offices and ANSWERIng all these damn questions, i barely have time to check my email..

where do u buy your macadamia nut oil from, bc at shop rite, its 13$ for 8oz

andrewT
11-02-08, 4:03 pm
Hey Evan!

You are a big inspiration to me as a lifter. I was just wondering, did you take animal from the beginning of your lifting when you were younger? or did you just eat like hell?

Thanks man!

Forza!

jaredlee5
11-03-08, 1:04 pm
I suppose this would be an overtraining post or at least dealing with soreness. For as long as i can remember the majority of my soreness shows up the second day after I lift, and doesnt hurt at all the day after i lift. And I am looking for an explanation.

Another instance I have a question about, happenned last week. I had done shoulders and triceps and demolished them both for 4-5 exercises each and had a great workout. But I only had minimal soreness the next day. And then on the Friday of that week I did power snatches and snatch technique followed by tricep dips, dips and pullups and abs for some bodyweight exercises. And my triceps have been sore for a full two days! how does this happen? i did tri dips, and normal dips in my tricep workout earlier in the week and it barely phased them. Thanks for anybody's help, cant wait to read some responses.

Until i see some responses on here, my initial solution is to reduce my total sets down to less than 15 like i have see OX talk about. Sometimes when i'm in the gym i get carried away and rack up wayy to may sets and lose track

The Epidemic
11-03-08, 6:36 pm
If you look back through the thread there are tons of great examples.

GREAT ANSWER

4LIFE
11-04-08, 9:40 pm
If I workout in the morn on keto, should I take a couple nitro and workout or drink a protien shake and wait about an hour? Kinda don't like having to wait BC it messes up morning.

SizeMatters
11-04-08, 10:21 pm
aye big bro, how ya living? hows the weight over 300 still or have you started to diet?

The Epidemic
11-05-08, 10:17 am
aye big bro, how ya living? hows the weight over 300 still or have you started to diet? 2x

throwermuscle
11-05-08, 12:29 pm
hey ox, listen man ive been having a little trouble with my leaning out. im limited in the cardio i can do because i have knee problems so basically i can do bike... and thats where im stuck... any suggestions?

fenix237
11-05-08, 3:56 pm
Ox, been on the KETO for a week now (going great so far)- plan on going 15 more weeks, then going to go to the 1/1/1 ratio you suggested. I've read about these diets (caveman, paleo,) where you eat only meat, fruit, veggies, nuts, berries- no grains or dairy. Personally, I feel sluggish and lethargic when I eat grain based carbs like bread, potatoes, pasta, oatmeal. Does that mean I'm carb sensitive and thus should minimize the amount I eat? If I did the 1/1/1 using fruits/berries for my carbs, what downsides would there be? Would the fiber in the fresh fruit slow the absorbtion, and minimize insulin response? I've read through a shitload of posts and never came across this option. Thanks again!
peace- brp

Ox
11-06-08, 9:13 am
Hey,
How would you rate almond butter? I've never had it before but it'd be nice to have an alternate to nat PB cause I hate the stuff

Almond butter is fine. Just make sure it's raw and not roasted.

Ox
11-06-08, 9:14 am
Hey Ox, guess I just need some mentoring. I'm currently in an offseason all year round since I don't do any competitions yet. I'm thinking about switching to your no carb all protein fat diet though. Here is my meal plan now.

Meal 1 - Real gains shake
2 - 1 chicken breast, 1/2 cup oats, 2 omega EFA caps, 3 joint sport
3 - 1 chicken breast, 1/2 cup oats, half bag of veggies, 2 omega EFA caps, 1 Animalpak
4 - A scoop or two of real gains
Preworkout Stak, Pump, Nitro
Post workout Nitro
5 - steak and potato, 2 omega EFA caps 3 joint sport
6 - Real gains shake

I am gaining some belly fat, and am not really doing any cardio. My main goal is to get huge, but I don't want to look like a blimp in the stomach area either, which I kind of do with this current diet. Will I still look as filled out on a no carb diet? Thanks for being a sounding board, and for being here. Peace.

With a keto diet you will not look bloated at all but it's also not optimal for growing. If your ultimate goal is to get hige then just eat. Again, a 1:1:1 ratio is a good place to start.

Ox
11-06-08, 9:17 am
Hey Evan

I just finished my 6th week of keto today, and I have a couple of questions.. It doesn't seem like I'm dropping bodyfat as much as I should.. Don't get me wrong, by no means am I complaining.. I'll stick it out as long as it takes, but I want to make sure I'm getting as much as I can out of the diet

After 6 weeks I've lost somewhere around 7-8 pounds.. Taking the loss of water weight into consideration, I'm thinking its probably only like 3-4 pounds of real weight loss.. That seemed odd to me, because I know a lot of guys can drop like 50 pounds for a show, and at that rate it would take someone over a year of cutting.. I'm aware I'm not a pro, but nonetheless

I'm positive I'm in ketosis.. I just increased my cardio to 45 minutes a day, 5 times a week. For my diet I'm doing 1.5g protein for each pound of lbm, and an equal amount of calories from fat.. Someone told me my fat intake is too high, do you think I should consider reducing my fat intake?

I hope I don't come off as a whiny bitch complaining because I'm sick of cutting.. Again, I'm just trying to get the most out of the diet.. Any advice is greatly appreciated, Thanks a lot Evan

What I would do is drop your fat intake to about .25g per pound of body weight and see what happens.Are you using Cuts?

Ox
11-06-08, 9:18 am
Whats up man, I'm on a clean bulk, what do you think of the macros?

280 g Protein/350 g Carbs/83 g fat

35/42/23

Why not just make it simple and do 1:1:1?

Ox
11-06-08, 9:19 am
OX, where do u find the time with training, working at the law offices and ANSWERIng all these damn questions, i barely have time to check my email..

where do u buy your macadamia nut oil from, bc at shop rite, its 13$ for 8oz

For you guys...I make time :) I get my mac nut oil from www.naturesapproved.com

Ox
11-06-08, 9:21 am
Hey Evan!

You are a big inspiration to me as a lifter. I was just wondering, did you take animal from the beginning of your lifting when you were younger? or did you just eat like hell?

Thanks man!

Forza!

Food came first but believe it or not, Designer Whey was the first supp I ever used, Animal Pak was second and Twinlab's Tribulus Fuel Stack was the third. I was maybe 16 when I started using Animal Pak.

Ox
11-06-08, 9:23 am
I suppose this would be an overtraining post or at least dealing with soreness. For as long as i can remember the majority of my soreness shows up the second day after I lift, and doesnt hurt at all the day after i lift. And I am looking for an explanation.

Another instance I have a question about, happenned last week. I had done shoulders and triceps and demolished them both for 4-5 exercises each and had a great workout. But I only had minimal soreness the next day. And then on the Friday of that week I did power snatches and snatch technique followed by tricep dips, dips and pullups and abs for some bodyweight exercises. And my triceps have been sore for a full two days! how does this happen? i did tri dips, and normal dips in my tricep workout earlier in the week and it barely phased them. Thanks for anybody's help, cant wait to read some responses.

Until i see some responses on here, my initial solution is to reduce my total sets down to less than 15 like i have see OX talk about. Sometimes when i'm in the gym i get carried away and rack up wayy to may sets and lose track

I'm not sure why that happens. Happens to me too. You may also want to think about making sure your diet and supplementation is up to par and is sufficient to deal with all the training you're doing. If your diet isn't 100%, your recuperation will suffer.

Ox
11-06-08, 9:25 am
If I workout in the morn on keto, should I take a couple nitro and workout or drink a protien shake and wait about an hour? Kinda don't like having to wait BC it messes up morning.

If it were morning cardio then I would just say have a couple paks of Nitro. But since you're doing a full training session, I think it would be to your benefit to have a shake first and then train maybe a half hour later.

Ox
11-06-08, 9:26 am
aye big bro, how ya living? hows the weight over 300 still or have you started to diet?

Life's good bro. Weight is 306 this morning and training is going really well. I'll start getting in shape some time in January. Thanks for asking buddy.

Ox
11-06-08, 9:28 am
hey ox, listen man ive been having a little trouble with my leaning out. im limited in the cardio i can do because i have knee problems so basically i can do bike... and thats where im stuck... any suggestions?

Reducing food intake is a pitfall because that just slows your meatbolism. You want to be able to eat and do cardio and that will keep your metabolism up.

Ox
11-06-08, 9:32 am
Ox, been on the KETO for a week now (going great so far)- plan on going 15 more weeks, then going to go to the 1/1/1 ratio you suggested. I've read about these diets (caveman, paleo,) where you eat only meat, fruit, veggies, nuts, berries- no grains or dairy. Personally, I feel sluggish and lethargic when I eat grain based carbs like bread, potatoes, pasta, oatmeal. Does that mean I'm carb sensitive and thus should minimize the amount I eat? If I did the 1/1/1 using fruits/berries for my carbs, what downsides would there be? Would the fiber in the fresh fruit slow the absorbtion, and minimize insulin response? I've read through a shitload of posts and never came across this option. Thanks again!
peace- brp

If you feel sluggish from the carbs it may just be that your body is very insulinogenic meaning that you just produce a lot of insulin and that's why you feel sluggish. I'm the same way. In terms of the 1:1:1, I don't think you'll be able to get that many carbs from fruit, nor should you. I would just do the 1:1:1 with oats, rice, potatos etc. but make sure you're consuming your fats and proteins along with your carbs. When you chew up a mouthful of chicken and potatos and olive oil etc, digestion becomes very inneficient because enzymatic activity is slowed down. In turn, your carbs will digest slower and your insulin should not spike so much and you shouldn't feel as tired. Try it.

4LIFE
11-06-08, 10:41 am
If it were morning cardio then I would just say have a couple paks of Nitro. But since you're doing a full training session, I think it would be to your benefit to have a shake first and then train maybe a half hour later.

Thanks Ox. This thread has been priceless.

Thetasteofink69
11-06-08, 12:57 pm
What I would do is drop your fat intake to about .25g per pound of body weight and see what happens.Are you using Cuts?

Damn.. That's less than half of what I'm taking in right now.. I'm not using cuts right now.. Do you think I should grab a can?

Maiden69
11-06-08, 1:10 pm
When you chew up a mouthful of chicken and potatos and olive oil etc, digestion becomes very inneficient because enzymatic activity is slowed down. In turn, your carbs will digest slower and your insulin should not spike so much and you shouldn't feel as tired. Try it.

Thanks for this statement! All together.

al77
11-06-08, 10:49 pm
Why not just make it simple and do 1:1:1?

Shouldn't I be eating loads of carbs thou? lol

AFTazz06
11-07-08, 10:42 am
Hey ox, just a quick question on results while on keto, i've been given compliments saying i look bigger and also getting the stare from people in the gym but i dont understand that if i'm slightly bigger than before, why does my clothes fit looser? like even my fucking briefs are slipping, lol. Could it be that i'm just leaning out? Is this the way keto gives results? i'm on it for almost 7weeks.

Histo55
11-07-08, 10:52 am
hey ox, got a quick question for ya...whos prolly your favorite guy to train with?? whats your favorite songs you listen to while your training too??

gitBig
11-07-08, 11:37 am
What is it like going to Mr. Palumbo's house and training with guys like Guy Cisternino?

Joseb
11-07-08, 1:16 pm
evan, ever hear of the velocity diet?

Ox
11-09-08, 9:48 pm
Damn.. That's less than half of what I'm taking in right now.. I'm not using cuts right now.. Do you think I should grab a can?

I think it will only help ensure that your metabolism stays elevated while in a caloric deficit. The last thing you want is your metabolic rate to drop because you're eliminating food. You want to eliminate calories but still keep your metabolism jacked.

Ox
11-09-08, 9:53 pm
Shouldn't I be eating loads of carbs thou? lol

Why do you need loads of carbs? Dave Palumbo explained it to me in a really great way. No one is denying that you NEED carbs in the offseason not only for energy but to spark insulin and IGF-1 release. But after a certain point, the amount of carbs needed to grow becomes insignificant. Once you reach a certain point, adding carbs won't make you grow. Added protein and fats WILL because they are ESSENTIAL for muscle growth. In my opinion, so long as you have sufficient carbs to fuel your training and you are incorporating a set amount into each meal, adding more will not make you gain any more muscle. Weight yes...muscle no. You will gain fat indefinitely but your muscle gains will stop. As Dave put it, once you reach a certain point it's like putting more gas in the tank of your car....it's not get make it go any faster or perform any better. Then again, some people just feel that they HAVE to eat a ridiculous amount of carbs. Maybe they just like eating carbs I don't know. You're more than welcome to try it but trust me when I say theat once you reach a certain point, you don't need more carbs, just more protein and fat.

Ox
11-09-08, 9:56 pm
Hey ox, just a quick question on results while on keto, i've been given compliments saying i look bigger and also getting the stare from people in the gym but i dont understand that if i'm slightly bigger than before, why does my clothes fit looser? like even my fucking briefs are slipping, lol. Could it be that i'm just leaning out? Is this the way keto gives results? i'm on it for almost 7weeks.

When you drop bodyfat that's what happens! You are getting leaner but you appear bigger.

Ox
11-09-08, 9:58 pm
hey ox, got a quick question for ya...whos prolly your favorite guy to train with?? whats your favorite songs you listen to while your training too??

My favorite person to train with is my friend Keith who I went to high school with. We just click in the gym. Unfortunately, he a lso happens to be one of the most undependable people I know so we don't really get to train together much anymore. As for music, I just sort of half listen to whatever is playing in the gym. But my preferences are house music and rock from the 90s...shit like Pantera, Rage, Tool etc etc

Ox
11-09-08, 10:02 pm
What is it like going to Mr. Palumbo's house and training with guys like Guy Cisternino?

Not that exciting.

Ox
11-09-08, 10:03 pm
evan, ever hear of the velocity diet?

No.

al77
11-09-08, 11:28 pm
Why do you need loads of carbs? Dave Palumbo explained it to me in a really great way. No one is denying that you NEED carbs in the offseason not only for energy but to spark insulin and IGF-1 release. But after a certain point, the amount of carbs needed to grow becomes insignificant. Once you reach a certain point, adding carbs won't make you grow. Added protein and fats WILL because they are ESSENTIAL for muscle growth. In my opinion, so long as you have sufficient carbs to fuel your training and you are incorporating a set amount into each meal, adding more will not make you gain any more muscle. Weight yes...muscle no. You will gain fat indefinitely but your muscle gains will stop. As Dave put it, once you reach a certain point it's like putting more gas in the tank of your car....it's not get make it go any faster or perform any better. Then again, some people just feel that they HAVE to eat a ridiculous amount of carbs. Maybe they just like eating carbs I don't know. You're more than welcome to try it but trust me when I say theat once you reach a certain point, you don't need more carbs, just more protein and fat.

Nicely put.....If I do the 1:1:1 split, I would have to increase my protein much more to get the calories evened out, since I do a 3:5:2 (30% protein/50% carbs/20% fats), and I heard eating more protein then your body actually absorbs leads them to put aside as fat

Either that or I would have to raise my fats, what do you thinK?

Mizzarler
11-10-08, 6:54 pm
Not that exciting.

lol

Lunatic001
11-10-08, 7:03 pm
Added protein and fats WILL because they are ESSENTIAL for muscle growth. In my opinion, so long as you have sufficient carbs to fuel your training and you are incorporating a set amount into each meal, adding more will not make you gain any more muscle. Weight yes...muscle no......trust me when I say theat once you reach a certain point, you don't need more carbs, just more protein and fat.

Ox,

Would it be possible that with the 1:1:1 diet, one doesn't need that many carbs? I mean I am using this approach for the past 4 weeks and my waistline is getting bigger....I am currently at 300g protein, 300 g carbs, 130 g fats......If I had to change the number would you suggest lowering the carbs say to maybe 150 or 200? Or how do you suggest to tweak the numbers? (I am severely carb sensitive)......

Thanks,
Lunatic

Ox
11-10-08, 8:14 pm
Ox,

Would it be possible that with the 1:1:1 diet, one doesn't need that many carbs? I mean I am using this approach for the past 4 weeks and my waistline is getting bigger....I am currently at 300g protein, 300 g carbs, 130 g fats......If I had to change the number would you suggest lowering the carbs say to maybe 150 or 200? Or how do you suggest to tweak the numbers? (I am severely carb sensitive)......

Thanks,
Lunatic

I would tryu dropping the carbs a little bit. Try 200g and see what happens.

Ox
11-10-08, 8:17 pm
Nicely put.....If I do the 1:1:1 split, I would have to increase my protein much more to get the calories evened out, since I do a 3:5:2 (30% protein/50% carbs/20% fats), and I heard eating more protein then your body actually absorbs leads them to put aside as fat

Either that or I would have to raise my fats, what do you thinK?

Eating too much of anything will make you fat but carbs will turn to fat sooner than protein because protein is hard to store. Anyone will tell you that you're more likely to get fat from carb overconsumption that protein overconsumption. It's not simply a matter of carbs have 4 calories per gram and so do proteins. Carbs have a hormonal impact that make you more likely to gain fat.

Lunatic001
11-10-08, 8:29 pm
I would tryu dropping the carbs a little bit. Try 200g and see what happens.

Will do Ox...thanks for always helping a brother out....

al77
11-10-08, 10:04 pm
Eating too much of anything will make you fat but carbs will turn to fat sooner than protein because protein is hard to store. Anyone will tell you that you're more likely to get fat from carb overconsumption that protein overconsumption. It's not simply a matter of carbs have 4 calories per gram and so do proteins. Carbs have a hormonal impact that make you more likely to gain fat.

So do you suggest I lower the carbs and eat more protein or fats?

Ox
11-10-08, 10:25 pm
So do you suggest I lower the carbs and eat more protein or fats?

I suggest you do a 1:1:1!

Pizzalamp
11-10-08, 10:39 pm
evan
i remember u saying once about your dad eating your diet food! my family wont stop eating my food out of the fridge!

do u still have the same problem?

sanga
11-11-08, 3:33 am
When you drop bodyfat that's what happens! You are getting leaner but you appear bigger.

Too true, I had the same said to me.

sanga
11-11-08, 3:34 am
When you drop bodyfat that's what happens! You are getting leaner but you appear bigger.

Hey Evan

Hope you are well mate, as I saw your now 306lb and trainings going well, whats your daily food intake at present?

Histo55
11-12-08, 11:15 am
currently i'm doin a 1:1:1 diet and i was wonderin if whole flaxseeds and almonds are a good source of healthy fats in my diet because i love adding flaxseeds to my oatmeal and protein shakes??? thanks a bunch man! keep trainin hard

al77
11-12-08, 9:46 pm
I suggest you do a 1:1:1!

thanks man...btw, when cutting, do you suggest the keto or anabolic diet for losing fat and maintaining muscle?

SgtFatBoy
11-13-08, 8:59 am
What if your whey protein has 3g of carbs per scoop? No good? Or only sources of carbs that are consumed for their carbohydrate content explicitly?

Example: the 6g of carbs that naturally occur in peanut butter. [OK]

VS.

the 22g of carbs in a 1/4 cup of steel cut oats. [NOT OK]

Oh for anyone who is interested, check the macros I calculated from fitday. Truly a beast's cutting diet.

http://img.photobucket.com/albums/v202/Hikeon3/OxFood.jpg


Can you supstitute your protien mix for Animal Max?

jaredlee5
11-14-08, 8:12 pm
For those of us that are bit carb sensitive and gain waist size easily: WHen reducing the carbs as you mentioned, is it correct to reduce the carb portions in all your non training meals and then keep the carbs up in your pre and post workout meals?

Example: Pre and Post Workout

preworkout:8oz steak and a 1 1/2 cups brown rice
Pump
Workout: Intra-Aid
PWO: Torrent
45min Later: Steak and Potatoes

Non Workout Meal: Steak, Greens, 1/2 cup rice ?

Ox
11-16-08, 9:50 am
evan
i remember u saying once about your dad eating your diet food! my family wont stop eating my food out of the fridge!

do u still have the same problem?

I went into the fridge the other day and there were three eggs missing! Dammit!

Ox
11-16-08, 9:52 am
currently i'm doin a 1:1:1 diet and i was wonderin if whole flaxseeds and almonds are a good source of healthy fats in my diet because i love adding flaxseeds to my oatmeal and protein shakes??? thanks a bunch man! keep trainin hard

Flax seeds are just okay. ALA omega 3s from flax seeds are much less useful to the body compared to the EPA and DHA found in fish oil. If you like the seeds then throw em in but don't make em your main omega 3 source. The almonds, so long as they're raw, are great.

Ox
11-16-08, 9:53 am
thanks man...btw, when cutting, do you suggest the keto or anabolic diet for losing fat and maintaining muscle?

I do a keto diet.

Ox
11-16-08, 9:53 am
Can you supstitute your protien mix for Animal Max?

Animal Max is fine to use.

Ox
11-16-08, 9:54 am
For those of us that are bit carb sensitive and gain waist size easily: WHen reducing the carbs as you mentioned, is it correct to reduce the carb portions in all your non training meals and then keep the carbs up in your pre and post workout meals?

Example: Pre and Post Workout

preworkout:8oz steak and a 1 1/2 cups brown rice
Pump
Workout: Intra-Aid
PWO: Torrent
45min Later: Steak and Potatoes

Non Workout Meal: Steak, Greens, 1/2 cup rice ?

I don't necessarily believe in that. I feel that you should have carbs with each meal. You may want to leave em out of your last meal but I would include carbs in all the rest.

SgtFatBoy
11-16-08, 10:46 am
Animal Max is fine to use.

Thanks for your quick resonse on day 4 of your diet going really good.

Thanks for taking the time to put this stuff up and to answer our questioins.

Dan

andrewT
11-16-08, 2:21 pm
Hey Evan,

I remember seein a vid of you and you are an anti plastic guy when it comes to food. Do you use one of those metal water bottles? or are you still using a plastic jug?

GymTroll
11-16-08, 7:54 pm
Hey Ox,

Been following your dietary suggestion going on week 8, picked up close to 10 lbs and I've got about 3 more weeks to go and all's well!

I just dropped in because I've been getting a lot of questions from different people about cutting down and I've been pumping the whole keto diet thing, which I hope to eventually try for myself. I think you put it best when you said 3 steps forward 2 steps back (bulking/cutting), but always moving forward.

Here's a list I composed of just different foods that I (THINK) might be okay for keto? And that I have questions about. This list is something I made so I can see what I can add to mix things up, if I felt like it.

Protein Sources:
Carp
Salmon
Trout
Tuna (fresh only, canned okay?)
Herring
Mackerel
Shrimp (too high in cholesterol?)

chicken breast
turkey breast
turkey bacon?
egg whites
egg yolks (limit consumption)
lean beef (top round?)
how lean? 97% lean ground beef or no?
Pork (pork chops?)


Veggies:
What are you thoughts on liquidating some of these? Sometimes I drink Kale from a juicer.

beans (black, kidney, lintels) ?
asparagus
kale
broccoli
cauliflower
peppers (bell peppers?)
red/green chili (not the beans/meat chili)
big jim chili
spinach (? I was told to limit this due to oxalates)


Nuts (raw):
almonds
cashews
peanuts (raw?)
natty PB
pecans

Hey, for the 1 day (LAST MEAL) cheat meal....not sure what carbs. Yams? Quinoa? Rice (brown/white?) I know no bread. Also.......what about throwing in raw celery sticks, maybe as just a filler?

Feel free to add/drop anything from the list that you think wouldn't be good, just composing this for myself and whoever might benefit from mixing things up.

Thanks again! Your a wealth of knowledge!

jaredlee5
11-16-08, 11:21 pm
Thanks for all of your help Ox, the time you put into this forum is amazing

On another post you had described a powerlifter in a keto diet, but said to include carbs in small amounts. Could you explain this in a bit more detail?

Carpe Diem P.T
11-17-08, 6:52 am
hi ox. big fan. i have a poster of you in my gym where i train people. its the young gunz poster with house and wrath. Just wanting to know if im on the right track.

i am working hard on leaning out. here is my food intake from today. im doing a 4 day split. im 6ft and 165lb.

breakfast: 9 egg whites, 2 yolks on toast, pak
morning tea- slim protein shake, sushi roll, flex, 2 x fish oil
lunch - seafood selection - salmon, prawns, calamari - 50g protein, 3 garbs
afternoon tea - (pump) post workout - tin tuna, slim protein shake
dinner - 500g beef, steamed vegies

I am doing 30 mins to 1 hr cardio a day at moderate intensity.

is there any suggestions you can make?

russianpump
11-17-08, 4:53 pm
hi ox where can i see the keto diet im new here, my goal is to gid rid of my belly fat and gain lean mass. my upper body is getting big having problem only with my tummy fat. my suppliments is russian bear 5000 and animal pump i don't have list of foods to eat, i eat whatever whats available.

wrestlerguy
11-17-08, 6:29 pm
yo man, I'm a big fan

What do you think is better, chest/triceps or chest/biceps? (back/biceps or back/triceps)

Ox
11-18-08, 9:11 pm
Hey Evan,

I remember seein a vid of you and you are an anti plastic guy when it comes to food. Do you use one of those metal water bottles? or are you still using a plastic jug?

Still using plastic. I need to pick up some glass ones and just keep refilling em.

Ox
11-18-08, 9:14 pm
Hey Ox,

Been following your dietary suggestion going on week 8, picked up close to 10 lbs and I've got about 3 more weeks to go and all's well!

I just dropped in because I've been getting a lot of questions from different people about cutting down and I've been pumping the whole keto diet thing, which I hope to eventually try for myself. I think you put it best when you said 3 steps forward 2 steps back (bulking/cutting), but always moving forward.

Here's a list I composed of just different foods that I (THINK) might be okay for keto? And that I have questions about. This list is something I made so I can see what I can add to mix things up, if I felt like it.

Protein Sources:
Carp
Salmon
Trout
Tuna (fresh only, canned okay?)
Herring
Mackerel
Shrimp (too high in cholesterol?)

chicken breast
turkey breast
turkey bacon?
egg whites
egg yolks (limit consumption)
lean beef (top round?)
how lean? 97% lean ground beef or no?
Pork (pork chops?)


Veggies:
What are you thoughts on liquidating some of these? Sometimes I drink Kale from a juicer.

beans (black, kidney, lintels) ?
asparagus
kale
broccoli
cauliflower
peppers (bell peppers?)
red/green chili (not the beans/meat chili)
big jim chili
spinach (? I was told to limit this due to oxalates)


Nuts (raw):
almonds
cashews
peanuts (raw?)
natty PB
pecans

Hey, for the 1 day (LAST MEAL) cheat meal....not sure what carbs. Yams? Quinoa? Rice (brown/white?) I know no bread. Also.......what about throwing in raw celery sticks, maybe as just a filler?

Feel free to add/drop anything from the list that you think wouldn't be good, just composing this for myself and whoever might benefit from mixing things up.

Thanks again! Your a wealth of knowledge!

All the protein, veggies and fat sources look good. I stay away from prok but that's just me. As for the cheat meal, anything is game. You can eat wonder bread if you want. I wouldn't do that simply because it's not my taste but anything goes.

Ox
11-18-08, 9:15 pm
Thanks for all of your help Ox, the time you put into this forum is amazing

On another post you had described a powerlifter in a keto diet, but said to include carbs in small amounts. Could you explain this in a bit more detail?

For a powerlifter I would do a 1:1:1 calorie ratio. If they were looking to limit carbs more then what I would do is a keto diet but on Monday night and Thursday nights I would consume 100-150 grams of clean carbs from sweet potato, oats, etc.

Ox
11-18-08, 9:18 pm
hi ox. big fan. i have a poster of you in my gym where i train people. its the young gunz poster with house and wrath. Just wanting to know if im on the right track.

i am working hard on leaning out. here is my food intake from today. im doing a 4 day split. im 6ft and 165lb.

breakfast: 9 egg whites, 2 yolks on toast, pak
morning tea- slim protein shake, sushi roll, flex, 2 x fish oil
lunch - seafood selection - salmon, prawns, calamari - 50g protein, 3 garbs
afternoon tea - (pump) post workout - tin tuna, slim protein shake
dinner - 500g beef, steamed vegies

I am doing 30 mins to 1 hr cardio a day at moderate intensity.

is there any suggestions you can make?


I think your diet can be better. You need to be doing 6 meals a day every day keeping calories the same. Get the same number of calories from fats as you do from protein. The respective grams should be divided up equally and spread over six meals each day.

Ox
11-18-08, 9:19 pm
hi ox where can i see the keto diet im new here, my goal is to gid rid of my belly fat and gain lean mass. my upper body is getting big having problem only with my tummy fat. my suppliments is russian bear 5000 and animal pump i don't have list of foods to eat, i eat whatever whats available.

Almost this entire thread is about the Keto diet! Look back and you'll find tons of stuff about it. All you need to know and more is in this thread!

Ox
11-18-08, 9:20 pm
yo man, I'm a big fan

What do you think is better, chest/triceps or chest/biceps? (back/biceps or back/triceps)

I like chest and biceps, back and tricpes. But either way works. It's all preferance.

wrestlerguy
11-18-08, 10:22 pm
I like chest and biceps, back and tricpes. But either way works. It's all preferance.

Thanks!

Also, I do cardio once a week while I'm on my clean bulk. I'm takin one scoop of whey 30 min before and oats and whey maybe 10min. after. Is this what I should be eating before and after cardio?

NJC_Manhattan
11-18-08, 11:08 pm
Ox how are ya man? Gotta quick question... I know you know about detox, and Im looking to detox everything, colon, liver, etc. Do you have any suggestions for a program or kit? Wish Universal had one, but what are you goin to do?

SgtFatBoy
11-21-08, 3:23 pm
I have another question and i am not trying to be gross, here i go, i am on day 8 of your diet, almost down to what you have but down as for food, but it seems like after i have my Animal Max and penut butter, it seems like 20 minutes later i am running to the bathroom, not to pee either, is this normal since i am still in the begginng stages of the diet??? My next question is this, how about dressing, like ranch of something i can put on the salad i have a hard time eating plain lettuce, any help there would great. Also thanks again OX for all your help it means a lot to the noobs like me.

Thanks

JUGGERNAUT
11-21-08, 3:26 pm
Checkin in too with you freak, hows it goin man? Maybe run into you at the Arnold...

Ox
11-23-08, 5:31 pm
Thanks!

Also, I do cardio once a week while I'm on my clean bulk. I'm takin one scoop of whey 30 min before and oats and whey maybe 10min. after. Is this what I should be eating before and after cardio?

If you're only doing cardio once a week I would not eat or drink any calories at least two hours before cardio and wait 30 min after to have anything.

Ox
11-23-08, 5:35 pm
Ox how are ya man? Gotta quick question... I know you know about detox, and Im looking to detox everything, colon, liver, etc. Do you have any suggestions for a program or kit? Wish Universal had one, but what are you goin to do?

The kits that you buy in health for stores are so so. The BEST option is to find someone in your area who sells Standard Process products and can put together a detox using their products. They're typically sold through health professionals such as chiropractors. Stores will order the products but typically require some type of okay from your doctor or other helath care professsional. Typically, SP Cleanse, SP Greenfood, SP Fiber, and LivCO are used in conjuction with a modified diet for a week or two.

Ox
11-23-08, 5:36 pm
I have another question and i am not trying to be gross, here i go, i am on day 8 of your diet, almost down to what you have but down as for food, but it seems like after i have my Animal Max and penut butter, it seems like 20 minutes later i am running to the bathroom, not to pee either, is this normal since i am still in the begginng stages of the diet??? My next question is this, how about dressing, like ranch of something i can put on the salad i have a hard time eating plain lettuce, any help there would great. Also thanks again OX for all your help it means a lot to the noobs like me.

Thanks

I'm surpirsed because most people tend to get bound up on this diet but others have said the same thing you're saying. It'll go away. Just make sure you don't have a problem with nuts or anything as that could be the cause of your gastrointestinal changes.
For your salads, use oil and vinegar.

Ox
11-23-08, 5:37 pm
Checkin in too with you freak, hows it goin man? Maybe run into you at the Arnold...

All's good bro. Training's good and the size and strength are still coming. How about you?

Factory
11-23-08, 6:19 pm
Hey ox, I just got a question about lagging body parts, My chest is SERIOUSLY laggin. You got any tips for restructuring a specific area, like hitting it 2x as often, or something along those lines? Just wondering how a pro sculpts on some size to a lagging part.
Thanks a bunch man, you da best.

Ox
11-23-08, 9:22 pm
Hey ox, I just got a question about lagging body parts, My chest is SERIOUSLY laggin. You got any tips for restructuring a specific area, like hitting it 2x as often, or something along those lines? Just wondering how a pro sculpts on some size to a lagging part.
Thanks a bunch man, you da best.

I've never been a fan of hitting something more than once per week. You should be able to hit it hard and let it recuperate and then hit it again a week later. You just have to figure out what you're doing wrong. You've gotta go for quality training, not just training it more often. You probably need to establish a better mind muscle connection. Try different poundages, pre-exhausting, drop sets, etc etc. Just do something different from what you're doing now but take note of what you're changing.

BigFeitz
11-23-08, 11:41 pm
hey ox hows it going?
Hey im comming into my last 3-4 months of off season training before i start cutting back calories for my sompetition. now my diet is pretty sound im getting in a healthy 4400-4800 calories a day. i was wondering though what would be the best type of workout to pack on some last minute size?

russianpump
11-25-08, 12:44 am
hi ox,
im going to try your diet but i have some questions, i started reading treads but still long way to go and i can't wait to start keto. im 37yrs old 5'6" around 28 to 29% BF. im taking whey protien russian bear but its high is carb 5scoops is 391gm and 184gm protien with no fat, calories 2600, but i just take 2 scoops everyday put some nutty peanut butter (Goody brand 92% peanut i can't find any natural peanut butter) and 2Tbs of extra vigin olive oil. pump 30 mins before workout. my training program is 5days a week. starts on saturday with chest bi, sunday back tri, monday shoulder traps, tuesday bi tri, wed legs and forearms with heavy weights cardio 3 times a week 20 to 30mins after workout. now my question is if i start the diet, is my shake ok even with high carb? i read pump is no prob or should i change it. is my workout ok during the diet any suggestion please thanks very much ox

MW-Razor
11-25-08, 4:39 pm
Ox, is it alright to replace chicken with ground turkey? The ground turkey i get is 93% lean. Is this a wise substitute or should i stick with chicken?

BigAnt
11-26-08, 12:41 pm
Guy looked great at Nats.
Wishing him the best in the IFBB!

Are you ready for the "Italian" style Thanksgiving?

MW-Razor
11-26-08, 12:43 pm
is the cheat meal important? i have been on the diet for 8 weeks now and haven't cheated once. Should i add the cheat meal in?

al77
11-26-08, 10:51 pm
yo...I'm thinkin of getting some waxymaize to replace drinking gatorade powder. Now I understand you used it before, how far apart did you drink the waxy from your protein powder? I heard 15-30min. apart is good so the protein powder doesn't slow the waxy's digestion down.

Gunslinger
11-27-08, 4:48 am
Ox, huge fan! this is my first contact with a professional bodybuilder, and i have a question that has plaqued me for a while...

Diet

how many eggs a day is safe? have read that egg yolk has 2/3 the daily recommendation worth of cholesterol per egg yolk. what are the other nutritional facts? how much protein per egg white? can overcooking (ie boiling for too long effect the proteins) ? what is everybodies favourite way to cook and eat eggs?

Hope to hear from you all from way down under in Australia.

'Sling'

holdyahead
11-27-08, 8:47 am
I was thinking about doing the torrent and nitro postworkout, but i was also thinking about doing omega and pump with of course the pak. Money is kinda tight and i was hoping you could lean me in the direction or what is most important.

NJC_Manhattan
11-28-08, 7:00 pm
The kits that you buy in health for stores are so so. The BEST option is to find someone in your area who sells Standard Process products and can put together a detox using their products. They're typically sold through health professionals such as chiropractors. Stores will order the products but typically require some type of okay from your doctor or other helath care professsional. Typically, SP Cleanse, SP Greenfood, SP Fiber, and LivCO are used in conjuction with a modified diet for a week or two.

Thanks man, much appreciated.

Ox
11-29-08, 5:43 pm
hey ox hows it going?
Hey im comming into my last 3-4 months of off season training before i start cutting back calories for my sompetition. now my diet is pretty sound im getting in a healthy 4400-4800 calories a day. i was wondering though what would be the best type of workout to pack on some last minute size?

I think training is something that should be pretty consistent all year round. I think it's a mistake to change your training drastically from offseason to pre-contest. As for what type of workout, it could be anything. It all depends on what you're curently doing. New muscle/progress will come from a different training stimulus but depending on what you're currently doing, that can be anything.

Ox
11-29-08, 5:46 pm
hi ox,
im going to try your diet but i have some questions, i started reading treads but still long way to go and i can't wait to start keto. im 37yrs old 5'6" around 28 to 29% BF. im taking whey protien russian bear but its high is carb 5scoops is 391gm and 184gm protien with no fat, calories 2600, but i just take 2 scoops everyday put some nutty peanut butter (Goody brand 92% peanut i can't find any natural peanut butter) and 2Tbs of extra vigin olive oil. pump 30 mins before workout. my training program is 5days a week. starts on saturday with chest bi, sunday back tri, monday shoulder traps, tuesday bi tri, wed legs and forearms with heavy weights cardio 3 times a week 20 to 30mins after workout. now my question is if i start the diet, is my shake ok even with high carb? i read pump is no prob or should i change it. is my workout ok during the diet any suggestion please thanks very much ox

391 grams of carbs from the russian bear shakes won't work with Keto. All those carbs might have something to do with why your bodyfat is higher than you want it to be. I'm not saying keto is the only way to go, but if you're going to do Keto, you need to keep as close to ZERO carbs per day as possible. Pump is fine during keto but will work better with carbs. I would invest my money in Nitro when dieitng and save the pump for offseason.

Ox
11-29-08, 5:47 pm
Ox, is it alright to replace chicken with ground turkey? The ground turkey i get is 93% lean. Is this a wise substitute or should i stick with chicken?

I would stick with chicken. 93% is really not that lean. Ground turkey should be around 97% lean if you're going to use it.

Ox
11-29-08, 5:48 pm
Guy looked great at Nats.
Wishing him the best in the IFBB!

Are you ready for the "Italian" style Thanksgiving?

Hey Ant! What's up buddy? Hope your Thanksgiving was good and you ate up. I know I did. See you at Strong and Shapely next weekend?

Ox
11-29-08, 5:49 pm
is the cheat meal important? i have been on the diet for 8 weeks now and haven't cheated once. Should i add the cheat meal in?

The cheat meal is just as important as any other part of the diet. That's WHY IT'S PART OF THE DIET! Your metabolism is probably already slowing down because you haven't been having it. Eat the cheat meal!

Ox
11-29-08, 5:53 pm
yo...I'm thinkin of getting some waxymaize to replace drinking gatorade powder. Now I understand you used it before, how far apart did you drink the waxy from your protein powder? I heard 15-30min. apart is good so the protein powder doesn't slow the waxy's digestion down.

Waxy is definitely a better choice than Gatorade. I've used Waxy before and I started drinking it 10 min before the end of my workout. Then I had my protein 20 min after. To be honest, although I've used waxy and think it's a good pruduct, I use Universal's Torrent instead because it allows me to get a shitload of aminos at the same time as my carbs and not have to wait 20 min after training before getting any aminos in. Aside from that, waxy gives me the shits and makes me feel crappy and Torrent doesn't do that to me.

Ox
11-29-08, 5:59 pm
Ox, huge fan! this is my first contact with a professional bodybuilder, and i have a question that has plaqued me for a while...

Diet

how many eggs a day is safe? have read that egg yolk has 2/3 the daily recommendation worth of cholesterol per egg yolk. what are the other nutritional facts? how much protein per egg white? can overcooking (ie boiling for too long effect the proteins) ? what is everybodies favourite way to cook and eat eggs?

Hope to hear from you all from way down under in Australia.

'Sling'


First off, when speaking in terms of "reccomended daily values", ask yourself who those "values" are for/based on. Were they developed with a hard training athlete in mind or just your average person? What age? What weight? Male or female? And these people that came up with that "value" the same people who would tell you that any man who stands 5'10" and weighs 250 lbs is clinically obese and at risk orf serious health problems regardless of his genetics or his current state of health? It's all bullshit. Not everyone needs the same thing. That's like saying that no one can digest more than 40g of protein at one time. It depends on who you're talking about. There's no way that my grandma has the same capacity for protein digestion at 75 years old as I do at 26 years old. It makes no sense.

I like my eggs sunny side up or soft boiled. Eggs SHOULD be cooked in order to take full advantage of the protein they contain.

Ox
11-29-08, 6:00 pm
I was thinking about doing the torrent and nitro postworkout, but i was also thinking about doing omega and pump with of course the pak. Money is kinda tight and i was hoping you could lean me in the direction or what is most important.

I'll order them in terms of how necessary I feel they are. (1 being the most necessary):

1. Pak
2. Omega
3. Nitro
4. Torrent
5. Pump

holdyahead
11-29-08, 9:21 pm
Thanks a lot ox. I have been all over the place so I really approviate it. How everything is good.

russianpump
11-30-08, 6:01 am
391 grams of carbs from the russian bear shakes won't work with Keto. All those carbs might have something to do with why your bodyfat is higher than you want it to be. I'm not saying keto is the only way to go, but if you're going to do Keto, you need to keep as close to ZERO carbs per day as possible. Pump is fine during keto but will work better with carbs. I would invest my money in Nitro when dieitng and save the pump for offseason.

Thanks ox i'll just finish my shake and pump before starting keto. i'll try to buy nitro and omega the only problem is i can't find this product in GNC here in saudi arabia. i order to bb.com last night if the customs will be no prob i would be very happy. any sugesstion which whey works better for me. i am 163lbs around 28%BF now here is my calculation if i start keto 173gms protien per day and 145gms fat per day please correct me if im wrong. thanks for the reply

TheKidd
12-02-08, 12:26 am
How you doing Ox,
I just finished a cycle of M-stak and was lifting heavy, low reps, and eating for size. I have never done this but i want to start cutting. i want to take Animal cuts next and i was just curious how i should go about it. should i go down significantally in weight or just a little. i was thinking of doing supersets for arms and shoulders, but not sure what to do for legs back and chest. i still want to stay strong but need to start triming fat. thanks in advance.

rbh84
12-05-08, 1:22 pm
Hey man, okay here it is:

Between the months of jan and may my wife is going back to cali to get done with school. While she is gone I wanted to get into a good weight loss plan. I weigh 240 with over 30% fat and I have about 166 pounds of LBM. I plan on taking a judo class and swimming class as well as get into some boxing for cardio. I am also going to run and still lift. My diet as I think of it will go something like this for cutting.

2 chicken breasts a day
1 cup of oats for my only carbs
2 protein shakes a day
banana
almonds
fishoil sup
cla sup and nothing but water.

My protien intake comes out to about the same if not a little over my LBM. I take it that I only need to feed what I have that is worth anything plus a little extra. The main thing is I want to get on a eating plan that is plain and simple. I can deal with the same shit everyday, thats not the problem. Its just I need to find the right path. I also have a desk job, so I am sitting all day, it not very active. I am eating chicken because it is very low in fat and lean and cheap. Give or take I might add another protien shake at the end of the day before bed but thats it. On Sunday after I have gone through the motions of the week routine, I will add another cup of oats to give me that extra carbs to ge throught the week. I dont man, what do you think? Am I on to the right foot or what can you spin ont this?

redskin 344
12-05-08, 6:10 pm
Hey, I am curious about something. I know squats and deads are the 2 absolute best exercise for spuring your overall mass and power. I know this is done from the floods of anabolic hormones being released after the immense stress put on the body from the big movements but do the hormones get released in large amounts because you are working the largest and strongest muscles in the body (being the glutes and quads) or because more muscles throughout the body are being worked?

I here a lot that squats are superior for releasing hormones. If it is because more muscles are worked, I dont think it is possible because the deadlift clearly works much more muscles. If it is because the quads are worked much more effectively because of the great range of motion, then it makes sense.

Ox
12-07-08, 1:48 pm
Thanks ox i'll just finish my shake and pump before starting keto. i'll try to buy nitro and omega the only problem is i can't find this product in GNC here in saudi arabia. i order to bb.com last night if the customs will be no prob i would be very happy. any sugesstion which whey works better for me. i am 163lbs around 28%BF now here is my calculation if i start keto 173gms protien per day and 145gms fat per day please correct me if im wrong. thanks for the reply

When you decide to start keto you can keep your protein at 175g per day but then you need to match it with an equal number of calories from fat. That would come out to 75 g of fat per day.

Ox
12-07-08, 1:51 pm
How you doing Ox,
I just finished a cycle of M-stak and was lifting heavy, low reps, and eating for size. I have never done this but i want to start cutting. i want to take Animal cuts next and i was just curious how i should go about it. should i go down significantally in weight or just a little. i was thinking of doing supersets for arms and shoulders, but not sure what to do for legs back and chest. i still want to stay strong but need to start triming fat. thanks in advance.

I believe that you should train the same way, more or less, when you diet as when you are offseason. If you move big weights to put muscle on and all of a sudden drop the weight significantly, you will lose the muscle you built to handle that weight. Remember, muscle growith is an adaptive response to increasing stress (such as progressively heavier weight). Use it or lose it. Your training should ALWAYS be a combination of heavy weight, low to high reps, super sets etc. It should all be included.

Ox
12-07-08, 1:54 pm
Hey man, okay here it is:

Between the months of jan and may my wife is going back to cali to get done with school. While she is gone I wanted to get into a good weight loss plan. I weigh 240 with over 30% fat and I have about 166 pounds of LBM. I plan on taking a judo class and swimming class as well as get into some boxing for cardio. I am also going to run and still lift. My diet as I think of it will go something like this for cutting.

2 chicken breasts a day
1 cup of oats for my only carbs
2 protein shakes a day
banana
almonds
fishoil sup
cla sup and nothing but water.

My protien intake comes out to about the same if not a little over my LBM. I take it that I only need to feed what I have that is worth anything plus a little extra. The main thing is I want to get on a eating plan that is plain and simple. I can deal with the same shit everyday, thats not the problem. Its just I need to find the right path. I also have a desk job, so I am sitting all day, it not very active. I am eating chicken because it is very low in fat and lean and cheap. Give or take I might add another protien shake at the end of the day before bed but thats it. On Sunday after I have gone through the motions of the week routine, I will add another cup of oats to give me that extra carbs to ge throught the week. I dont man, what do you think? Am I on to the right foot or what can you spin ont this?

Put the foods together into a diet (give an example of what a day would look like) and show me what you're thinking. Then I can tell you what I think.

Ox
12-07-08, 1:56 pm
Hey, I am curious about something. I know squats and deads are the 2 absolute best exercise for spuring your overall mass and power. I know this is done from the floods of anabolic hormones being released after the immense stress put on the body from the big movements but do the hormones get released in large amounts because you are working the largest and strongest muscles in the body (being the glutes and quads) or because more muscles throughout the body are being worked?

I here a lot that squats are superior for releasing hormones. If it is because more muscles are worked, I dont think it is possible because the deadlift clearly works much more muscles. If it is because the quads are worked much more effectively because of the great range of motion, then it makes sense.

From what I understand, it's because of the resulting shock to your nervous system. Squats are more demanding on your central nervous system.

scals
12-07-08, 2:06 pm
Yo Ox, I just wanted to say that you looked HUGE in the pictures from the Jersey ABC. I can't wait to see what you bring to the NY Pro.

Blunos
12-07-08, 4:15 pm
Evan whats your view brown rice or white rice when bulking ?

Many Thanks.
Blunos

Joseb
12-07-08, 9:11 pm
From what I understand, it's because of the resulting shock to your nervous system. Squats are more demanding on your central nervous system.

really?
ive heard people taking days off of deads because of theyre trying to rest their cns but ive never heard people taking squat days off.

COLORADOGUNSLINGER
12-07-08, 11:15 pm
Ox, ever heard of the compound 19-Norandrosta-4,9-diene-3,17 dione? Its found in Tren Xtreme by American Cellular Labs my brother said it helped him put on 10 lean pounds and get hard and vascular as ever. Any feedback would be appreciated I know you’re the God when it comes to nutrition and supplementation.

russianpump
12-08-08, 12:30 am
When you decide to start keto you can keep your protein at 175g per day but then you need to match it with an equal number of calories from fat. That would come out to 75 g of fat per day.

thanks a lot ox

russianpump
12-08-08, 12:35 am
hi i have another question ox, can i use GH stack during keto? how can i incorporate this from nitro, omega and gh stack? any benefit on the GH stack

jayanticoli
12-08-08, 8:16 am
Hey Ox saw some of your pics from the jersey ABC and all i have to say is WOW! I am in the process of trying to resemble somone of your build and i also actually share a similar story to yours....former fat kid lost alot of weight now love to bodybuild.....Anyway I was hoping you could lay out some diet for me or supplement lisitng along with whatever the hell your doing right now to be that large! I know everyone is different but i figure if i can get on the same track maybe itll help. right now my diet looks like this

1 cup of oats, 1tbsp pb, 6 eggs white 1 whole
meal 2 iso shake
meal 3 10 oz chicken boob cup greens cup brown rice
meal 4 8oz turkey or chicken boob 1 cup brown rice
meal 5 iso shake
meal 6 some beef....cup greens...cup brown rice
my training is mainly heavy and the schedule is M:chest T:quads W:off Th:back Fri: arms,calves Sat: shoulders, hamstrings Sun: off

any advice is greatly appreciated

sanga
12-08-08, 8:18 am
Hey Evan, hows things? Whats new?

rbh84
12-08-08, 2:26 pm
Put the foods together into a diet (give an example of what a day would look like) and show me what you're thinking. Then I can tell you what I think.

700am- Whey protein shake (I am doing whey in the morning because it is fast absorbing protein and I went all night long without food) 24 Grams Protein, Full Vitamin

1000am- 1/2 chicken breast cooked clean, 29 grams protein, 1000mg of fishoil

100pm 1/2 chicken breast cooked clean, 29 grams protein, 1000 mg of flaxseed oil

400pm Pre workout Meal- 1/2 serving oats cooked plain

630pm Post Workout Meal- Whey protein shake, 24 Grams right after I drop the last weight

700pm- 1 full chicken breast- 58 grams protein, Full Vitamin

1000pm- 1 cup fat free cottage cheese for 30 grams of protein (I eat this before bed because it is slow reacting and will hopefully last through the night)

3 Qrts of water drinken throughout the day. Very little sodium, no sugar in anything. I use salt free Mrs. Dashes for my chicken. I have a feeling I need to take in more fat, but I really dont know how to figure out my minimum intake. I was going to add almonds, but I dont know how many to eat and how to divide it out. I am taking about 190 grams of protein because I have a little bit less than that in muscle weight. Anytips would help. This is a cut diet.

rbh84
12-08-08, 4:58 pm
Okay, I just researched that 1000mg = 1 gram. That tells me I am not taking in enough fat. So how do i figure this out.

naturalguy
12-08-08, 5:21 pm
It was great to see you Saturday, looking large and in charge. I am going to try to make it up to the next CT ABC.

Lunatic001
12-08-08, 6:15 pm
Ox,

Just looked at the pics from the ABC....man you look big....314 is insane......you will do some damage on your debut no doubt about it.....can't wait for the NY Pro pics (won't attend due to being on the other side of the US, but will see the webcast)! Keep doing what you are doing bro!.....WOW! Wish you the best Ox!

Lunatic

violator
12-11-08, 12:58 am
Yo Ox,

Just wanted to pass u a note to say, "Thank you"...
ive just finished an 8 week experiment with your diet, & i have to say, mannnnn..... it was sweet....awesome results....definetley the diet im suited for....

But if it werent for this thread and the spirit of the forvm, i would never have aquired the knowledge to do it.....so to that i owe u a debt of gratitude....thanks man....

So big ups bro, good luck at ur comp in 2009, i know ur gonna kill it.

Peace

Ox
12-11-08, 9:26 am
Yo Ox, I just wanted to say that you looked HUGE in the pictures from the Jersey ABC. I can't wait to see what you bring to the NY Pro.

Thanks man! I'm looking forward to New York.

Ox
12-11-08, 9:27 am
Evan whats your view brown rice or white rice when bulking ?

Many Thanks.
Blunos

Brown if you don't mind it and can keep up your appetite but white if it makes the difference between getting your carbs in or not.

Enforcer
12-11-08, 9:28 am
It was good to see you again big homie at the NJ ABC. Still can't believe that you've gotten bigger since the Olympia. Keep up the hard work and def can't wait to see the damage you do at the NY Pro.

Ox
12-11-08, 9:28 am
really?
ive heard people taking days off of deads because of theyre trying to rest their cns but ive never heard people taking squat days off.

I've taken squat days off. Now you've heard of it :). Seriously though, I don't know which is OFFICIALYmore taxing to your CNS.

Ox
12-11-08, 9:30 am
Ox, ever heard of the compound 19-Norandrosta-4,9-diene-3,17 dione? Its found in Tren Xtreme by American Cellular Labs my brother said it helped him put on 10 lean pounds and get hard and vascular as ever. Any feedback would be appreciated I know you’re the God when it comes to nutrition and supplementation.

Never heard of it bro. Sorry.

Ox
12-11-08, 9:33 am
hi i have another question ox, can i use GH stack during keto? how can i incorporate this from nitro, omega and gh stack? any benefit on the GH stack

GH Stach can definitely be used during Keto. Hit a does first thing in the morning on an empty stomach and another dose midafternoon on an empty stomach.

Ox
12-11-08, 9:35 am
Hey Ox saw some of your pics from the jersey ABC and all i have to say is WOW! I am in the process of trying to resemble somone of your build and i also actually share a similar story to yours....former fat kid lost alot of weight now love to bodybuild.....Anyway I was hoping you could lay out some diet for me or supplement lisitng along with whatever the hell your doing right now to be that large! I know everyone is different but i figure if i can get on the same track maybe itll help. right now my diet looks like this

1 cup of oats, 1tbsp pb, 6 eggs white 1 whole
meal 2 iso shake
meal 3 10 oz chicken boob cup greens cup brown rice
meal 4 8oz turkey or chicken boob 1 cup brown rice
meal 5 iso shake
meal 6 some beef....cup greens...cup brown rice
my training is mainly heavy and the schedule is M:chest T:quads W:off Th:back Fri: arms,calves Sat: shoulders, hamstrings Sun: off

any advice is greatly appreciated

Looks good but if you want to grow add 2 tbsp of olive oil to meals 3,4,6. Do 6 whole eggs at breakfast and add 2 tbsp all natural peanut butter to meals 2 and 5.

Ox
12-11-08, 9:36 am
Hey Evan, hows things? Whats new?


Things are good man...thanks for asking. Just killin it in the gym, gettin my meals in and anticipating getting my ass in shape for NY.

Ox
12-11-08, 9:41 am
700am- Whey protein shake (I am doing whey in the morning because it is fast absorbing protein and I went all night long without food) 24 Grams Protein, Full Vitamin

1000am- 1/2 chicken breast cooked clean, 29 grams protein, 1000mg of fishoil

100pm 1/2 chicken breast cooked clean, 29 grams protein, 1000 mg of flaxseed oil

400pm Pre workout Meal- 1/2 serving oats cooked plain

630pm Post Workout Meal- Whey protein shake, 24 Grams right after I drop the last weight

700pm- 1 full chicken breast- 58 grams protein, Full Vitamin

1000pm- 1 cup fat free cottage cheese for 30 grams of protein (I eat this before bed because it is slow reacting and will hopefully last through the night)

3 Qrts of water drinken throughout the day. Very little sodium, no sugar in anything. I use salt free Mrs. Dashes for my chicken. I have a feeling I need to take in more fat, but I really dont know how to figure out my minimum intake. I was going to add almonds, but I dont know how many to eat and how to divide it out. I am taking about 190 grams of protein because I have a little bit less than that in muscle weight. Anytips would help. This is a cut diet.

Looks good but you DO need more fat. Just take in an equal number of calories from fat as you';re getting right now from protein. That would be 84g of fat per day. I would get rid of carbs altogether because having them once a day will do more harm than good. If you want to cut up, get rid of all the carbs and you'll feel much better and make better progress. Once you do this, load on carbs twice a week by having 100g of carbs with your last meal of the day on Monday and Thursday.

Ox
12-11-08, 9:42 am
Okay, I just researched that 1000mg = 1 gram. That tells me I am not taking in enough fat. So how do i figure this out.

You take in the same number of CALORIES (not grams) from fat as you do from protein.

Ox
12-11-08, 9:43 am
It was great to see you Saturday, looking large and in charge. I am going to try to make it up to the next CT ABC.

Thanks man. A pleasure as always.

Ox
12-11-08, 9:44 am
Ox,

Just looked at the pics from the ABC....man you look big....314 is insane......you will do some damage on your debut no doubt about it.....can't wait for the NY Pro pics (won't attend due to being on the other side of the US, but will see the webcast)! Keep doing what you are doing bro!.....WOW! Wish you the best Ox!

Lunatic

Thanks man. I appreciate that.

rbh84
12-11-08, 2:37 pm
Looks good but you DO need more fat. Just take in an equal number of calories from fat as you';re getting right now from protein. That would be 84g of fat per day. I would get rid of carbs altogether because having them once a day will do more harm than good. If you want to cut up, get rid of all the carbs and you'll feel much better and make better progress. Once you do this, load on carbs twice a week by having 100g of carbs with your last meal of the day on Monday and Thursday.

So I woudl be taking about 1520 calories total...is that okay for being 240 pounds with only 166 pounds of lean body mass and being 5'9? My age is 24.

Lunatic001
12-11-08, 7:38 pm
Ox,

Just trying to get your blessing for a keto diet that I want to start: (200 LBM)

MEAL 1: 4 OMEGA EGGS, 4 UNI LIVER TABS, PAK, OMEGA
MEAL 2: 2 SCOOPS ULTRA ISO WHEY, 2 TBSP NATTY PB
MEAL 3: 7 OZ.CHICKEN BREAST, GREEN SALAD, ½ CUP ALMONDS 4 UNI LIVER TABS
MEAL 4: 2 SCOOPS ULTRA ISO WHEY, 1 TBSP NATTY PB
MEAL 5: 8 OZ.TILAPIA, 1 TBSP EVOO, GREEN SALAD, 4 UNI LIVER TABS
MEAL 6: 2 SCOOPS ULTRA ISO WHEY, 1 TBSP NATTY PB
ZMA PRO BEFORE BED
2566 CALORIES, 308g PROTEIN, 135g FAT, 28g CARBS(from greens, nuts, PB)

All macros are calculated even for supps....and what is your view on using M-stak during keto? Thanks for all the help and I guess we will be dieting around the same time......

Lunatic001

Ox
12-14-08, 5:20 pm
So I woudl be taking about 1520 calories total...is that okay for being 240 pounds with only 166 pounds of lean body mass and being 5'9? My age is 24.

Here's my calcualtion:

166 lbs lean mass x 1.5 gram protein/lb = 249g = 996 calories
996 calories / 9 calories per gram = 110g

996 + 996 = 1992...lets just say 2000 calories. That will work fine for you.

Ox
12-14-08, 5:22 pm
Ox,

Just trying to get your blessing for a keto diet that I want to start: (200 LBM)

MEAL 1: 4 OMEGA EGGS, 4 UNI LIVER TABS, PAK, OMEGA
MEAL 2: 2 SCOOPS ULTRA ISO WHEY, 2 TBSP NATTY PB
MEAL 3: 7 OZ.CHICKEN BREAST, GREEN SALAD, ½ CUP ALMONDS 4 UNI LIVER TABS
MEAL 4: 2 SCOOPS ULTRA ISO WHEY, 1 TBSP NATTY PB
MEAL 5: 8 OZ.TILAPIA, 1 TBSP EVOO, GREEN SALAD, 4 UNI LIVER TABS
MEAL 6: 2 SCOOPS ULTRA ISO WHEY, 1 TBSP NATTY PB
ZMA PRO BEFORE BED
2566 CALORIES, 308g PROTEIN, 135g FAT, 28g CARBS(from greens, nuts, PB)

All macros are calculated even for supps....and what is your view on using M-stak during keto? Thanks for all the help and I guess we will be dieting around the same time......

Lunatic001

Looks perfect bro. M-Stak is fine to use during keto.

SgtFatBoy
12-14-08, 5:37 pm
Another questions, lovin the diet, i have allready lost 13lbs in 3.5 weeks, have had some stuff that i found out had carbs and had to cut, like onions, who would have thought. My questions is what do you think about spenda, and coffee? And if not splenda what else is their?

Lunatic001
12-14-08, 6:22 pm
Looks perfect bro. M-Stak is fine to use during keto.

Thank you very much...hope you enjoy the holidays!!

SizeMatters
12-14-08, 8:50 pm
hey ox saw the pics of the abc and you look GIGANTIC, i have a couple questions,while on keto what does a typical postworkout meal look like for you and after which meal would you suggest that postworkout?, what about a preworkout? storm or shock therapy worth it or just stick to caffine?, where do you buy your fish and is fish manditory and if so can i sub the talapia for tuna?

In Flames
12-14-08, 10:45 pm
Ox, what does a typical Shoulder and Back workout look like for you? How often do you change exercises around? Have you always trained each body-part once per week?

Sorry for all the questions bro.

Lunatic001
12-15-08, 12:18 am
Looks perfect bro. M-Stak is fine to use during keto.

Ox,

One last question about the above diet that you gave me your blessing. I lift at 500 am and I was wondering if I should just take a scoop of Ultra iso whey upon waking up (around 0400-0430) before the gym and just have one scoop in my last meal so that my macros don't change? OR should I just have my first meal at 0400 am? Thanks for all your help....really appreciate...

Lunatic

P.S. 2009 is your year!...

rbh84
12-15-08, 10:15 am
Here's my calcualtion:

166 lbs lean mass x 1.5 gram protein/lb = 249g = 996 calories
996 calories / 9 calories per gram = 110g

996 + 996 = 1992...lets just say 2000 calories. That will work fine for you.

Of course I am trying to loose body fat, and with that many calories your proposing, I also wanted to ask you whats the maximum amount of low inpact cardio can I do without hurting the amount of calories I am taking in. i heard it is good to walk on the treadmill on 3.5 speed. I didnt want to overdue the cardio and loose muscle. Thanks for running the numbers on my diet. Let me know about the cardio.

LittleMan55
12-15-08, 11:20 am
Evan,

Looking enormous in the last pics I saw from the Jersey ABC! Looking forward to seeing you in full fledge cut mode at The Arnold/Cage.

Ox
12-15-08, 5:42 pm
Another questions, lovin the diet, i have allready lost 13lbs in 3.5 weeks, have had some stuff that i found out had carbs and had to cut, like onions, who would have thought. My questions is what do you think about spenda, and coffee? And if not splenda what else is their?

I think splenda is shit. If all you need sweetener for is your coffee, opt for Stevia.

Ox
12-15-08, 5:48 pm
hey ox saw the pics of the abc and you look GIGANTIC, i have a couple questions,while on keto what does a typical postworkout meal look like for you and after which meal would you suggest that postworkout?, what about a preworkout? storm or shock therapy worth it or just stick to caffine?, where do you buy your fish and is fish manditory and if so can i sub the talapia for tuna?

Here's how I do it:

1. I eat an hour before training. And example would be 6 whole eggs, 1/2 cup oat bran
2. At the beggining of training I have 3 Paks of Nitro
3. I start drinking Torrent halfway through training and finish it buy the end
4. I wait 10 min and have 75g of Iso-Whey, 1 cup oats, 2 tbsp mac nut oil
5. An hour later I have 10 oz chicken, 2 cups brown rice, 2 tbsp mac nut oil, 2 cups green beans

If I need a boost pre-workout I have a cup of coffee or some shock therapy.
Fish is not mandatory.
Talapia is fine.

Ox
12-15-08, 5:51 pm
Ox, what does a typical Shoulder and Back workout look like for you? How often do you change exercises around? Have you always trained each body-part once per week?

Sorry for all the questions bro.

Typical Shoulder workout:

Barbell Press- 4 sets
Upright rows- 4 sets
Dumbell Side Laterals- 3 sets
Bent over laterals x 4 sets

Typical Back Workout:

Barbell Rows x 4 sets
Assisted Chins x 4 sets
Close Grip Cable Row x 4 sets
Deadlifts x 3 sets

I have found that training each bodypart once per week is optimal for me.

Ox
12-15-08, 5:52 pm
Ox,

One last question about the above diet that you gave me your blessing. I lift at 500 am and I was wondering if I should just take a scoop of Ultra iso whey upon waking up (around 0400-0430) before the gym and just have one scoop in my last meal so that my macros don't change? OR should I just have my first meal at 0400 am? Thanks for all your help....really appreciate...

Lunatic

P.S. 2009 is your year!...

I think you should have a full meal before training. We'll soon see what 2009 has in store!

Ox
12-15-08, 6:16 pm
Of course I am trying to loose body fat, and with that many calories your proposing, I also wanted to ask you whats the maximum amount of low inpact cardio can I do without hurting the amount of calories I am taking in. i heard it is good to walk on the treadmill on 3.5 speed. I didnt want to overdue the cardio and loose muscle. Thanks for running the numbers on my diet. Let me know about the cardio.

It varies for everyone. Walking at 3.5 is a good place to start but the goal is to keep your heart rate above 120 and below 130. See what it takes to get you there. I would begin with 30 min 5 x per week and then go up from there.

In Flames
12-15-08, 7:22 pm
Ox, how long are currently resting between sets? Do you rest longer in the off-season and shorter for pre-contest?

Also, how often do you change exercises/add and take away exercises for your workouts? Weekly, monthly, etc.

SizeMatters
12-15-08, 7:36 pm
Here's how I do it:

1. I eat an hour before training. And example would be 6 whole eggs, 1/2 cup oat bran
2. At the beggining of training I have 3 Paks of Nitro
3. I start drinking Torrent halfway through training and finish it buy the end
4. I wait 10 min and have 75g of Iso-Whey, 1 cup oats, 2 tbsp mac nut oil
5. An hour later I have 10 oz chicken, 2 cups brown rice, 2 tbsp mac nut oil, 2 cups green beans

If I need a boost pre-workout I have a cup of coffee or some shock therapy.
Fish is not mandatory.
Talapia is fine.

thanks man, but even while on keto you would suggest all those carbs surrounding my workout?

In Flames
12-15-08, 7:40 pm
Ox, your meals you list for your diet seem to be really basic and not that big. I see most pro's who list their diets and every meal is huge. Like 15 eggs for breakfast with 2 cups of oatmeal, then it's like 10-12 oz chicken/steak or fish with a sweet potato and 1-2 cups of rice 3 times a day, etc.

Ox
12-15-08, 10:14 pm
thanks man, but even while on keto you would suggest all those carbs surrounding my workout?

Nope. Zero carbs.

Ox
12-15-08, 10:16 pm
Ox, your meals you list for your diet seem to be really basic and not that big. I see most pro's who list their diets and every meal is huge. Like 15 eggs for breakfast with 2 cups of oatmeal, then it's like 10-12 oz chicken/steak or fish with a sweet potato and 1-2 cups of rice 3 times a day, etc.

That's because most bodybuilders eat very few calories from fat so they NEED to eat that much more protein and carbs. Add the right amount of fat and you don't need to eat so much protein and carbs.

Ox
12-15-08, 10:17 pm
Ox, how long are currently resting between sets? Do you rest longer in the off-season and shorter for pre-contest?

Also, how often do you change exercises/add and take away exercises for your workouts? Weekly, monthly, etc.

Everything is always changing. You should do what you think is right. Forget what I do....have some faith in yourself.

In Flames
12-15-08, 11:35 pm
Thanks alot for the replies Ox. Do you still follow your basic diet you listed on page 2? When you eat white rice in the off-season do you measure it by 1 cup of cooked white rice rather than 1 cup of uncooked white rice? When you cook your cup of rice it is alot more than 1 cup cooked.

I was trying to figure out how many grams of carbs are in 1 cup of cooked rice. How many grams of carbs total do you take in on your off-season?

Thanks bro!

fire.medic
12-16-08, 12:12 am
Ox, tons of info in the past 135 pages...today i started a keto diet but i fell short of what i should hit macro wise...for my size it should have been 264/117...fell a bit under that today, but i guess i was feeling it out..using the calculations on fitday i think i will be better prepared for tomorrow, how does this sound...

1. 8 egg whites 28/0 +1 whole egg 6/6= 34/6
2tbsp nat pb 8/16
2. 8oz tilapia 45/4
3. 8 egg whites 28/0 +1 whole egg 6/6= 34/6
2tbsp nat pb 8/16
4. 8oz tilapia 45/4
5. 8 egg whites 28/0 +1 whole egg 6/6= 34/6
2tbsp nat pb 8/16
6. 8oz tilapia 45/4
3tbsp evoo 0/391/2tbsp used to cook each meal

does the above look ok? i know i read that protein shakes are ok, do you think i should sub a shake for meals 3&5, the powder label reads 23p/13c/6f per scoop? this has me abit stumped....thanks in advance...

Carpe Diem P.T
12-16-08, 1:22 am
Typical Shoulder workout:

Barbell Press- 4 sets
Upright rows- 4 sets
Dumbell Side Laterals- 3 sets
Bent over laterals x 4 sets



Hi ox. I love reading your journey. im learning so much!

with your shoulder work out. is upright row and db side laterals working the same delt?

bb press - front
upright row - mid
db side lateral - mid
bent over lateral - rear

Im never sure wether i should be focusing more on front delt or if that gets worked enough during chest.

sanga
12-16-08, 6:46 am
Things are good man...thanks for asking. Just killin it in the gym, gettin my meals in and anticipating getting my ass in shape for NY.

Excellent, looking forward to meeting and chatting with you in the cage mate.

In Flames
12-16-08, 7:58 am
Ox, I know you posted a sample of a bulking grocery list, but could you post a grocery list for pre-contest? Or is it almost identical except just drop the carb foods like oatmeal, potatoes and rice? Don't you eat basically the same foods just no carbs? Do you add carbs a couple of days before the competition?

Thanks bro!

fire.medic
12-16-08, 9:49 am
Ox, tons of info in the past 135 pages...today i started a keto diet but i fell short of what i should hit macro wise...for my size it should have been 264/117...fell a bit under that today, but i guess i was feeling it out..using the calculations on fitday i think i will be better prepared for tomorrow, how does this sound...

1. 8 egg whites 28/0 +1 whole egg 6/6= 34/6
2tbsp nat pb 8/16
2. 8oz tilapia 45/4
3. 8 egg whites 28/0 +1 whole egg 6/6= 34/6
2tbsp nat pb 8/16
4. 8oz tilapia 45/4
5. 8 egg whites 28/0 +1 whole egg 6/6= 34/6
2tbsp nat pb 8/16
6. 8oz tilapia 45/4
3tbsp evoo 0/391/2tbsp used to cook each meal

does the above look ok? i know i read that protein shakes are ok, do you think i should sub a shake for meals 3&5, the powder label reads 23p/13c/6f per scoop? this has me abit stumped....thanks in advance...


my bad for taking up space...found my answer on page 35, had to do some searching but i believe i found the answer to my ?...thanks...i do believe i will have a ? or 2 for you in the near future....

Go Big Or Go Home
12-19-08, 12:54 pm
Ox, I am a 17 yr old High School student who has just started to get into weight lifting. I had a few questions. What should my main focus be on now? Others I have talked to have told me to just work out core groups now. But I figure if I wanna be the best, I should ask the best. So what is the real answer?

Ox
12-21-08, 6:40 pm
Thanks alot for the replies Ox. Do you still follow your basic diet you listed on page 2? When you eat white rice in the off-season do you measure it by 1 cup of cooked white rice rather than 1 cup of uncooked white rice? When you cook your cup of rice it is alot more than 1 cup cooked.

I was trying to figure out how many grams of carbs are in 1 cup of cooked rice. How many grams of carbs total do you take in on your off-season?

Thanks bro!

Right now I'm doing 4 whole food meals and 2 shakes each day and roughly a 1:1:1 calorie ratio. I would normally have a cup of cooked rice per meal. I take in about 400g of carbs per day in the offseason.

Ox
12-21-08, 6:43 pm
Ox, tons of info in the past 135 pages...today i started a keto diet but i fell short of what i should hit macro wise...for my size it should have been 264/117...fell a bit under that today, but i guess i was feeling it out..using the calculations on fitday i think i will be better prepared for tomorrow, how does this sound...

1. 8 egg whites 28/0 +1 whole egg 6/6= 34/6
2tbsp nat pb 8/16
2. 8oz tilapia 45/4
3. 8 egg whites 28/0 +1 whole egg 6/6= 34/6
2tbsp nat pb 8/16
4. 8oz tilapia 45/4
5. 8 egg whites 28/0 +1 whole egg 6/6= 34/6
2tbsp nat pb 8/16
6. 8oz tilapia 45/4
3tbsp evoo 0/391/2tbsp used to cook each meal

does the above look ok? i know i read that protein shakes are ok, do you think i should sub a shake for meals 3&5, the powder label reads 23p/13c/6f per scoop? this has me abit stumped....thanks in advance...

Looks good. If you like shakes then have a couple. 13g of carbs in a protein powder is unnaceptable though.

Ox
12-21-08, 6:44 pm
Hi ox. I love reading your journey. im learning so much!

with your shoulder work out. is upright row and db side laterals working the same delt?

bb press - front
upright row - mid
db side lateral - mid
bent over lateral - rear

Im never sure wether i should be focusing more on front delt or if that gets worked enough during chest.

No exercise will hit anything the SAME way. Most people need to foucs more on medial and rear delts than they do fronts.

Ox
12-21-08, 6:45 pm
Excellent, looking forward to meeting and chatting with you in the cage mate.

Definitely

Ox
12-21-08, 6:45 pm
Ox, I know you posted a sample of a bulking grocery list, but could you post a grocery list for pre-contest? Or is it almost identical except just drop the carb foods like oatmeal, potatoes and rice? Don't you eat basically the same foods just no carbs? Do you add carbs a couple of days before the competition?

Thanks bro!

It's the same list minus anything with carbs :). I carb load 3 days before the show.

Ox
12-21-08, 6:49 pm
Ox, I am a 17 yr old High School student who has just started to get into weight lifting. I had a few questions. What should my main focus be on now? Others I have talked to have told me to just work out core groups now. But I figure if I wanna be the best, I should ask the best. So what is the real answer?

I think your number one focus should be good nutrition. Read back through this thread and you'll see what I mean. As for training you should MASTER these exercises:

Barbell Bench Press
Barbell Military Press
Barbell Curl
Deadlift
Squat

Keep in mind it could take you YEARS to truly master these exercises. I'm not syaing to do them for a week or a month and then move on. MASTER these moves and then add in other exercises. These 5 exercises are worth more than any other movements that excist. Do em over and over and over again. Week after week after month after month.

Pizzalamp
12-21-08, 9:02 pm
hope u and your family have a goodd xmas evan...

Lunatic001
12-22-08, 11:07 am
hope u and your family have a goodd xmas evan...

X2

Hope you have a merry christmas and a happy new york pro, i mean new year! Eat up, rest up and attack the new year!

Go Big Or Go Home
12-22-08, 9:45 pm
I think your number one focus should be good nutrition. Read back through this thread and you'll see what I mean. As for training you should MASTER these exercises:

Barbell Bench Press
Barbell Military Press
Barbell Curl
Deadlift
Squat

Keep in mind it could take you YEARS to truly master these exercises. I'm not syaing to do them for a week or a month and then move on. MASTER these moves and then add in other exercises. These 5 exercises are worth more than any other movements that excist. Do em over and over and over again. Week after week after month after month.


Thanks you so much Ox. I will deffinately start those exercises. And I will do them over and over and over again until i HAVE mastered them. Thanks again and Happy Holidays

al77
12-24-08, 1:25 am
Whats up ox...hope your havin' a wonderful holiday. Mind lookin over my bulk diet?

Meal One:
3 Whole eggs, 6 additional egg whites cooked in 1tspn Olive Oil
1 cup of oatmeal
Fish Oil/Multi

Meal Two: (snack at school)
1 Whole wheat bread
3 oz. chicken breast

Meal Three:
2 WW Bread, 3 slices turkey breast, 1 cheese, lettuce
1 apple
1 WW Bread, 3 tspn natural peanut butter

Meal Four:
1 cup of brown rice
9 oz. chicken breast (marinated in onions, olive oil, little soy sauce)
spinach

Meal Five: (post workout)
40g of whey protein
60-70g of simple carbs (gatorade powder)

Meal Six:
6 oz. ground beef
2 WW bread

Meal Seven:
Casein Shake 30g.




Comes out to be 300g. protein, 320g. carbs, and 110g of fat. (35/35/30)

I'm thinking I should lower carbs to about 300, and raise fat?

Ox
12-25-08, 11:54 am
MERRY CHRISTMAS! Hope everyone has a nice holiday! Peace.

LittleMan55
12-25-08, 12:35 pm
MERRY CHRISTMAS! Hope everyone has a nice holiday! Peace.

Same to you Ox!

Maiden69
12-26-08, 10:56 am
MERRY CHRISTMAS! Hope everyone has a nice holiday! Peace.

Merry Xmas bro!

MANABOLIC
12-27-08, 5:31 am
I am a 31 year old bodybuilder who has been training since being 18. my question is about eggs. some people say eating 5 or 6 whole eggs every morning will let your cholestrol go through the roof, while others say that it's ok, since you are working out and healthy. I currently eat 2 whole eggs and 3 egg whites every morning. should I keep on doing this, or should I eat 6 whole eggs ? Thanks for your time, big fella !

Ox
12-27-08, 10:47 pm
Whats up ox...hope your havin' a wonderful holiday. Mind lookin over my bulk diet?

Meal One:
3 Whole eggs, 6 additional egg whites cooked in 1tspn Olive Oil
1 cup of oatmeal
Fish Oil/Multi

Meal Two: (snack at school)
1 Whole wheat bread
3 oz. chicken breast

Meal Three:
2 WW Bread, 3 slices turkey breast, 1 cheese, lettuce
1 apple
1 WW Bread, 3 tspn natural peanut butter

Meal Four:
1 cup of brown rice
9 oz. chicken breast (marinated in onions, olive oil, little soy sauce)
spinach

Meal Five: (post workout)
40g of whey protein
60-70g of simple carbs (gatorade powder)

Meal Six:
6 oz. ground beef
2 WW bread

Meal Seven:
Casein Shake 30g.




Comes out to be 300g. protein, 320g. carbs, and 110g of fat. (35/35/30)

I'm thinking I should lower carbs to about 300, and raise fat?

I think it looks good man. Personally, I would swap all that bread for rice, oats, potatos etc.

Ox
12-27-08, 10:50 pm
I am a 31 year old bodybuilder who has been training since being 18. my question is about eggs. some people say eating 5 or 6 whole eggs every morning will let your cholestrol go through the roof, while others say that it's ok, since you are working out and healthy. I currently eat 2 whole eggs and 3 egg whites every morning. should I keep on doing this, or should I eat 6 whole eggs ? Thanks for your time, big fella !

Don't get me wrong, I'm no doctor or anything like that, but from what I understand, dietary cholesterol intake has very little of an impact on cholesterol levels. If you don't have high cholesterol, eating a few more eggs probably wont cause you to have it. Watch out for refined carbohydrates, they have have more to do with high cholesterol than actual cholesterol consumption!

Lunatic001
12-29-08, 12:48 pm
Hope you had a great Xmas Ox, and thanks for all the help you have giving us....hope you enjoy the new year because it will be game on! 09 is your year and I now you'll do great!

Ox
12-29-08, 12:53 pm
Hope you had a great Xmas Ox, and thanks for all the help you have giving us....hope you enjoy the new year because it will be game on! 09 is your year and I now you'll do great!

Thanks man. Like the new Animal calender says: "52 Weeks...Make em count"

Factory
12-29-08, 8:31 pm
Yo Ox. I hope the family, friends, and your holidays are all good.

I was in ketosis for 4 weeks and dropped about 2% bodyfat with no cardio, just experimenting with it to see how it'd work for me before I started my bulk.

I got a few questions about contest prep.

I know everyones different.. How long do you think it'd take me, keto diet and an hour of low intensity cardio a day to go from about 10% BF to about 4-5%...

How far out do you personally start the cut? What bodyfat% are you usually when you start your cut?

I've got about 5 months till my comp, and I look no where near competition ready. I'll be a decent size for the middleweight division, just don't know when to start the diet.

Thanks a ton man, a minute of your time is always invaluable to a rook like me.

Ox
01-01-09, 12:40 pm
I want to wish everyone a Happy New Year! I hope that this year you all find yourself one step closer to where you want to be. Like the new Animal calender says: "Fifty two weeks...make em count"

Maiden69
01-01-09, 12:58 pm
I want to wish everyone a Happy New Year! I hope that this year you all find yourself one step closer to where you want to be. Like the new Animal calender says: "Fifty two weeks...make em count"

Thanks Ox, same to you! This year I turn 40, so my goal is to be at my best condition ever! Thanks for all the help you have provided!

In Flames
01-01-09, 1:07 pm
Hey Ox, what do you think if my type of training. I rest very minimal between sets 30-45 seconds maximum. I guess it's similar to how Cutler trains and Serge Nubret (blood volumization).

Typical Shoulder workout.

4 x 8-12 Smith Front Press
4 x 8-12 Standing Side DB Laterals
4 x 8-12 Reverse Lateral Machine
4 x 8-12 Upright Rows

I can't use as much weight as usual since the rest periods, but I definitely feel it in my muscle. I'm really pumped up because of the short rest periods. Do you think I should rest longer between sets? I'm not really concerned with strength, just muscular development.

Thanks Ox.

Maccabee
01-01-09, 3:15 pm
Hey Ox,

I am extremely confused out of my mind. I saw a documentary about RAW FOOD they spoke about how basically being a vegetarian is the best thing. How meat, chicken, and fish harms the body. They were talking about the medical industry.

This kind of scared me seeing and hearing all those facts because as bodybuilders we eat anywhere 5-10 times a day.

I know your really into health etc...What are your opinions about all this? Is fish, meat, and chicken, really bad for me?

How do I go about eating 5-6 times a day and being healthy at the same time?

As bodybuilders are we all killing our selves eating the way we eat?

Sorry for all the questions I am just buggin out with all these things.

mark_Lamb
01-02-09, 4:13 pm
Hey ox hows was the holidays? Not sure if you remember but you helped me out lastyear on the keto diet I ended up loosing like 55lbs in 12weeks it was insane lol. Anyways im in much better shape this year and its that time to diet again. Ive got a show coming up this april so heres my stats: 5'10 215lbs b.f %11 and this is my current diet. I didnt add any almonds or oil I figured I had enough fats form the diet let me know though.
Meal 1 -5eggs
Meal 2- 1 scoop protein isolate(40 grams)- 1 tbs PB
Meal 3- 10ounces lean ground beed and 2cups of baby spinich
Meal 4- Same as meal 2
Meal 5- 10ounces of Sirloin Tip steak and 2cups of baby spinich
Meal 6- Undecided-- Need some help with this one with the current prices of protein it is much cheaper for me to eat whole food but I can do a shake if it has to be. Let me know bro thanks! Oh and im 14weeks out tmr.

Ox
01-02-09, 5:59 pm
Thanks Ox, same to you! This year I turn 40, so my goal is to be at my best condition ever! Thanks for all the help you have provided!

Good luck man!

Mr. Dead
01-02-09, 6:00 pm
Happy New Year, Ox!!!

Ox
01-02-09, 6:02 pm
Hey Ox, what do you think if my type of training. I rest very minimal between sets 30-45 seconds maximum. I guess it's similar to how Cutler trains and Serge Nubret (blood volumization).

Typical Shoulder workout.

4 x 8-12 Smith Front Press
4 x 8-12 Standing Side DB Laterals
4 x 8-12 Reverse Lateral Machine
4 x 8-12 Upright Rows

I can't use as much weight as usual since the rest periods, but I definitely feel it in my muscle. I'm really pumped up because of the short rest periods. Do you think I should rest longer between sets? I'm not really concerned with strength, just muscular development.

Thanks Ox.

I think it's good but I think you would benefit from training like this but also incorporating longer rest periods as well.

Ox
01-02-09, 6:05 pm
Hey Ox,

I am extremely confused out of my mind. I saw a documentary about RAW FOOD they spoke about how basically being a vegetarian is the best thing. How meat, chicken, and fish harms the body. They were talking about the medical industry.

This kind of scared me seeing and hearing all those facts because as bodybuilders we eat anywhere 5-10 times a day.

I know your really into health etc...What are your opinions about all this? Is fish, meat, and chicken, really bad for me?

How do I go about eating 5-6 times a day and being healthy at the same time?

As bodybuilders are we all killing our selves eating the way we eat?

Sorry for all the questions I am just buggin out with all these things.

Too much of anything, animal products included, isn't good. I don't think that eating meat or chicken or fish 6 or more times a day is good. I think that animal protein for no more than 3 meals a day is okay for you. In terms of general health I think that having animal protein once a day would be better for you. Oh well.

Ox
01-02-09, 6:06 pm
Hey ox hows was the holidays? Not sure if you remember but you helped me out lastyear on the keto diet I ended up loosing like 55lbs in 12weeks it was insane lol. Anyways im in much better shape this year and its that time to diet again. Ive got a show coming up this april so heres my stats: 5'10 215lbs b.f %11 and this is my current diet. I didnt add any almonds or oil I figured I had enough fats form the diet let me know though.
Meal 1 -5eggs
Meal 2- 1 scoop protein isolate(40 grams)- 1 tbs PB
Meal 3- 10ounces lean ground beed and 2cups of baby spinich
Meal 4- Same as meal 2
Meal 5- 10ounces of Sirloin Tip steak and 2cups of baby spinich
Meal 6- Undecided-- Need some help with this one with the current prices of protein it is much cheaper for me to eat whole food but I can do a shake if it has to be. Let me know bro thanks! Oh and im 14weeks out tmr.

Give me your details from last time.

mark_Lamb
01-02-09, 7:13 pm
Give me your details from last time.
5'10 225lbs 15%b.f.
Meal 1- 5 eggs
Meal2 - protein 40grams 1table spoon pb
Meal3 - 10ounces of lean salmon steak 2cups spinich
Meal 4 - same as meal 2
Meal 5 - 10ounces of steak 2cups of spinich
Meal 6 - 2 cans of tuna
That was my basic diet at the 4week out mark I cut out eggs for 10egg whites and the steak and salmon out for chicken. Was a mess after that lol and only gave myself 11 1/2 weeks to diet. This time around ive got 14 weeks and less weight to loose so I figure to keep the cals a bit higher let me know what you think.

GymTroll
01-02-09, 7:14 pm
Hey, happy New Year to all. It's '09 a different grind!

As for me stopping in, I got a question for anyone out there doing the keto diet. Do you ever feel that you "become weak" during the workout? Maybe light headed or winded in some way? It might just be the elevation change for me, train at sea level then at 4,000 ft., but I've noticed I've been getting winded during my weight lifting. I also noticed that it takes less weight/effort to get pumped up, feels weird because I can't do my normal routine (get tired out and pumped), but I guess it's to be expected with lower calories/cutting?

As for carbs, I don't have any refined, just nuts and stuff in brocolli. But adding it all up, I'm getting anywhere from 36g per day to 54g per day (almonds/pecans/cashews). Does that seem to much, or should it be closer to 20g? Everything else is fine, protein/fats are intact.

Current: 17% BF, goal: 10%. Then do 1-1-1, build up a bit, then come back down. Never been able to get shredded and bugs me that I've never achieved it, determined now more than ever to do it.

Only got 52 weeks, gotta make 'em count. ;)

Ashouk
01-03-09, 8:13 am
Hello Ox:

I am really enjoying the Animal Omega product and have made it a staple in my supplement regimen. Currently, I take a single pak with a meal that consists of brown rice, chicken, some green beans and broccoli with some olive oil. I just wanted to know is that ok beacause i heard that carb foods rich in fiber can really screw up the process. Should I opt for white rice instead? What would be the perfect meal to take it with? Thanks.

krazyassmexican
01-03-09, 11:08 am
hey evan how's it going first of all happy new year i picked my first md ever a few days ago i read the article they have of you on metroflex and i am so glad your offseasson has been so productive, hope you kick some ass on the new york pro, if everything goes right i may see you at the cage, my question is i just started my diet, as the other brother i am afraid fatty meals shouldnt have added fats or your macros get kinda screwed, my meat sources are tilapia and chicken i am not eating eggs since i am sick, my question is i wanna try some ground bisson i am dying to try it, can i added to a meal and have added fats, no added fats? or should i just wait for my cheat meal to have it?

garrett21
01-04-09, 7:27 pm
I am wondering if it is healthy to lift each major body group twice a week. Here is a sample routine for any advice/criticism.

Monday Exercise
Chest BB Bench Press
DB Incline Flyes
Weighted Dips
Biceps EZ-Bar Curl (Wide/Close)
DB Incline Curls (On bench)
DB Hammer Curls
Triceps Skull Crushers
Close Grip Bench
DB Overhead Extension
Tuesday
Back Bent-Over Row (Reg/Reverse)
Lat Pulldowns (Wide/Reverse)
Pullovers
ShouldersDB Overhead Press
DB Upright Row
Front Raise
Lateral Raise
End Circuit Bent-Over Laterl Raise
Barbell Shrugs
Wednesday
Legs Squat
Power Cleans
Deadlift
Lunges
Good Mornings
Abs Circuit
Thursday
Chest BB Bench Press
DB Incline Flyes
Weighted Dips
Biceps EZ-Bar Curl (Wide/Close)
DB Incline Curls (On bench)
DB Hammer Curls
Triceps Skull Crushers
Close Grip Bench
DB Overhead Extension
Friday
Back Bent-Over Row (Reg/Reverse)
Lat Pulldowns (Wide/Reverse)
Pullovers
ShouldersDB Overhead Press
DB Upright Row
Front Raise
Lateral Raise
End Circuit Bent-Over Laterl Raise
Barbell Shrugs
Saturday
Legs Squat
Power Cleans
Deadlift
Lunges
Good Mornings
Abs Circuit

RenegadeRows
01-04-09, 11:00 pm
Sup Big E,
I am a big fan of the palumbo cutting diet and am currently using it. I had a doubt that I was hoping you could clear for me (i apologize if it is ignorant or stupid in any way).

The diet calls for a good amount of omega 3/omega 6 fats as well as animal fats. I recently read an article on MuscularDevelopment's site stating that diets that are high in polyunsaturated fats reduce T levels. Would this not negate/reduce the effects of the test booster I am currently taking (stak + Test)?

Im on 250g protein and 120g of fats (polyuns + other). Carbs stay below 30g

Thanks for taking the time to address my ignorance.

Hope you have a safe and prosperous New Year.

Ox
01-05-09, 8:46 pm
Hey ox hows was the holidays? Not sure if you remember but you helped me out lastyear on the keto diet I ended up loosing like 55lbs in 12weeks it was insane lol. Anyways im in much better shape this year and its that time to diet again. Ive got a show coming up this april so heres my stats: 5'10 215lbs b.f %11 and this is my current diet. I didnt add any almonds or oil I figured I had enough fats form the diet let me know though.
Meal 1 -5eggs
Meal 2- 1 scoop protein isolate(40 grams)- 1 tbs PB
Meal 3- 10ounces lean ground beed and 2cups of baby spinich
Meal 4- Same as meal 2
Meal 5- 10ounces of Sirloin Tip steak and 2cups of baby spinich
Meal 6- Undecided-- Need some help with this one with the current prices of protein it is much cheaper for me to eat whole food but I can do a shake if it has to be. Let me know bro thanks! Oh and im 14weeks out tmr.

for meal 6 I would do either another 5 whole eggs or 10 oz chicken, 2 cups green veggies and 1 tbsp olive oil

Ox
01-05-09, 8:48 pm
Hey, happy New Year to all. It's '09 a different grind!

As for me stopping in, I got a question for anyone out there doing the keto diet. Do you ever feel that you "become weak" during the workout? Maybe light headed or winded in some way? It might just be the elevation change for me, train at sea level then at 4,000 ft., but I've noticed I've been getting winded during my weight lifting. I also noticed that it takes less weight/effort to get pumped up, feels weird because I can't do my normal routine (get tired out and pumped), but I guess it's to be expected with lower calories/cutting?

As for carbs, I don't have any refined, just nuts and stuff in brocolli. But adding it all up, I'm getting anywhere from 36g per day to 54g per day (almonds/pecans/cashews). Does that seem to much, or should it be closer to 20g? Everything else is fine, protein/fats are intact.

Current: 17% BF, goal: 10%. Then do 1-1-1, build up a bit, then come back down. Never been able to get shredded and bugs me that I've never achieved it, determined now more than ever to do it.

Only got 52 weeks, gotta make 'em count. ;)


How long have you been doing it?

Ox
01-05-09, 8:49 pm
Hello Ox:

I am really enjoying the Animal Omega product and have made it a staple in my supplement regimen. Currently, I take a single pak with a meal that consists of brown rice, chicken, some green beans and broccoli with some olive oil. I just wanted to know is that ok beacause i heard that carb foods rich in fiber can really screw up the process. Should I opt for white rice instead? What would be the perfect meal to take it with? Thanks.

It's fine. There isn't that much fiber in brown rice for it to screw up the EFA absorption.

Ox
01-05-09, 8:51 pm
hey evan how's it going first of all happy new year i picked my first md ever a few days ago i read the article they have of you on metroflex and i am so glad your offseasson has been so productive, hope you kick some ass on the new york pro, if everything goes right i may see you at the cage, my question is i just started my diet, as the other brother i am afraid fatty meals shouldnt have added fats or your macros get kinda screwed, my meat sources are tilapia and chicken i am not eating eggs since i am sick, my question is i wanna try some ground bisson i am dying to try it, can i added to a meal and have added fats, no added fats? or should i just wait for my cheat meal to have it?

my question is i wanna try some ground bisson i am dying to try it, can i added to a meal and have added fats, no added fats? or should i just wait for my cheat meal to have it?

I apologize bro but I'm not sure I understand your question.

krazyassmexican
01-05-09, 8:53 pm
my question is i wanna try some ground bisson i am dying to try it, can i added to a meal and have added fats, no added fats? or should i just wait for my cheat meal to have it?

I apologize bro but I'm not sure I understand your question.

if i have some ground buffalo meat, should i count the fat in the meat towards my macros or should i have some added fats with it?

Ox
01-05-09, 8:55 pm
I am wondering if it is healthy to lift each major body group twice a week. Here is a sample routine for any advice/criticism.

Monday Exercise
Chest BB Bench Press
DB Incline Flyes
Weighted Dips
Biceps EZ-Bar Curl (Wide/Close)
DB Incline Curls (On bench)
DB Hammer Curls
Triceps Skull Crushers
Close Grip Bench
DB Overhead Extension
Tuesday
Back Bent-Over Row (Reg/Reverse)
Lat Pulldowns (Wide/Reverse)
Pullovers
ShouldersDB Overhead Press
DB Upright Row
Front Raise
Lateral Raise
End Circuit Bent-Over Laterl Raise
Barbell Shrugs
Wednesday
Legs Squat
Power Cleans
Deadlift
Lunges
Good Mornings
Abs Circuit
Thursday
Chest BB Bench Press
DB Incline Flyes
Weighted Dips
Biceps EZ-Bar Curl (Wide/Close)
DB Incline Curls (On bench)
DB Hammer Curls
Triceps Skull Crushers
Close Grip Bench
DB Overhead Extension
Friday
Back Bent-Over Row (Reg/Reverse)
Lat Pulldowns (Wide/Reverse)
Pullovers
ShouldersDB Overhead Press
DB Upright Row
Front Raise
Lateral Raise
End Circuit Bent-Over Laterl Raise
Barbell Shrugs
Saturday
Legs Squat
Power Cleans
Deadlift
Lunges
Good Mornings
Abs Circuit

Bro...how long does a workout take you?!! This reminds me of when I first started training and would inevitably end up spending 3 hours working out each day! It looks like too much to me. There's no way that if you're hitting each bodypart HARD and heavy that you could recuperate in time to train em again in the same week...unless you're a genetic freak with crazy recuperative ability! If you feel it is working well for you then stick with it. Me, personally, I'd never be able to do it...it would be very detrimental to my physique. I say hit it hard once a week and let it rest.