Ox's Stable

[Ox]

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?

i am afraid fatty meals shouldnt have added fats or your macros get kinda screwed

If you're saying that you're not adding fats to fatty meals, then I guess it depends on the content of the bison. I don't know how much fat bison has in it. Look it up. If it's lean, add some fat. If not, then don't.

[Ox]

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.

1300 mg of evening primrose oil twice daily and 1000mg of fish oil 3 times daily will work fine.

[krazyassmexican]

i am afraid fatty meals shouldnt have added fats or your macros get kinda screwed

If you're saying that you're not adding fats to fatty meals, then I guess it depends on the content of the bison. I don't know how much fat bison has in it. Look it up. If it's lean, add some fat. If not, then don't.

great bro, hey another question if you dont wanna answered on public please pm me, for support or kind of a contest prep, dave or colette?

[Ox]

great bro, hey another question if you dont wanna answered on public please pm me, for support or kind of a contest prep, dave or colette?

Dave

[Lunatic001]

Ox,

I know you started getting ready for NY Pro beginning this new year, but can you reveal your diet contest prep? Just wondering man, how a pro gets ready for his debut (which will send a shockwave!!)...wish you the best!

Thanks,
Lunatic

[Ox]

Ox,

I know you started getting ready for NY Pro beginning this new year, but can you reveal your diet contest prep? Just wondering man, how a pro gets ready for his debut (which will send a shockwave!!)...wish you the best!

Thanks,
Lunatic

Sorry bro...can't reveal my diet. Thanks!

[In Flames]

Ox, how many grams of protein are usually in your shakes? Also, are you still following your basic staple diet - 3 whole food meals and 3 shakes?

[GymTroll]

How long have you been doing it?

Been doing it 4 weeks going on 5. I found if I up my food intake (eat more) and eat a small meal about 1 hour before workout, it helps out.

~ 45min. = weights.
~ 35-40min after weights = cardio.

I'm doing cardio with hear rate (10 sec count) for 25-27 beats. So 150 - 162 hear rate per minute. That too high/ too low?

-Troll

P.S.
Your the man, keep rock'n!

[Lunatic001]

Sorry bro...can't reveal my diet. Thanks!

No problem bro....We'll just be fortunate to see the end results!......tear up the stage bro!

Lunatic001

[redskin 344]

Hey Evan, I know you are a man of his EFA and so am I. I constantly try to preach the values of EPA/DHA in fitness and health. I know that they increase insulin sensitivity along with a whole ist of other amazing health benefits. I read somewhere that in an experiment where young cows/calfs who had a hard time converting the food they ate to muscle mass, who were fed fish oil and had insulin sensitivity increased, had TWICE the protein that they consumed sysnthesized and could to eat 10% less food to gain the same weight. Do you think this is true.

[HOCKEY TEMPER]

Yo Ox. Looking massive in MD this month. Your gonna kill the pro scene.

[In Flames]

Yo Ox, what does your current workout look like?

[gitBig]

Nitro is now a staple in my supplementation, no workout is the same without it. I usually take one pack of nitro before and after a workout with a few mouthfuls of 100% juice, usually grape. Earlier in a thread you said that you take three packs before workouts. Is this just because you have more muscle mass than most people training, or is it more beneficial/optimal to take more than the suggested amount on the can? I think you may have mentioned it earlier, but would it be wise to take nitro before I do my morning cardio? Thanks for your position on this. Peace~

[krazyassmexican]

i am virtually a week into the diet and constipated already lol.....

what do u prefer, fiberlyze or sugar free metamucil?

[krazyassmexican]

also can i ask what happends at md? dave and john are virtually going at it with the boss and greg is writing crazy shit, do you guys have surprises for us?

[dmac1850]

Mr. Ox, I just got done playing football and I'm trying to cut my BF before I bulk again bc I have alot of garbage weight. I'm on a high protein diet at the moment, I've seen yours posted on like page 1 or 2 but I was wondering if you could look mine over...Right now it looks like this:
Meal 1- 4eggs
Meal 2- 2 cans Tuna
Meal 3- 1 piece of Steak
Meal 4- 2 scoops Whey
Meal 5- 1 chicken breast
Meal 6- 2 scoops whey
I'm taking Animal Pak, Animal Pump, and Animal Cuts...6'0" 215 with about 20% BF....thanks for any help you can give..

[Ox]

Ox, how many grams of protein are usually in your shakes? Also, are you still following your basic staple diet - 3 whole food meals and 3 shakes?

I do 75g per shake; 4 whole food meals and 2 shakes.

[Ox]

Been doing it 4 weeks going on 5. I found if I up my food intake (eat more) and eat a small meal about 1 hour before workout, it helps out.

~ 45min. = weights.
~ 35-40min after weights = cardio.

I'm doing cardio with hear rate (10 sec count) for 25-27 beats. So 150 - 162 hear rate per minute. That too high/ too low?

-Troll

P.S.
Your the man, keep rock'n!

150-160 is kinda high for keto. Try to keep it around 130.

[Ox]

Hey Evan, I know you are a man of his EFA and so am I. I constantly try to preach the values of EPA/DHA in fitness and health. I know that they increase insulin sensitivity along with a whole ist of other amazing health benefits. I read somewhere that in an experiment where young cows/calfs who had a hard time converting the food they ate to muscle mass, who were fed fish oil and had insulin sensitivity increased, had TWICE the protein that they consumed sysnthesized and could to eat 10% less food to gain the same weight. Do you think this is true.

That sounds a little suspect to me. Typically, when you are insulin sensitivity is less than optimal your body will crank out EXTRA insulin to compensate and that would probably lead to weight gain. Increasing your insulin sensitivity typically means less insulin produced and less calories stored. But who knows...I guess it's possible. Where did you read this study?

[Ox]

Yo Ox. Looking massive in MD this month. Your gonna kill the pro scene.

Thanks man.

[Ox]

Yo Ox, what does your current workout look like?

All of them change constantly.

[Ox]

Nitro is now a staple in my supplementation, no workout is the same without it. I usually take one pack of nitro before and after a workout with a few mouthfuls of 100% juice, usually grape. Earlier in a thread you said that you take three packs before workouts. Is this just because you have more muscle mass than most people training, or is it more beneficial/optimal to take more than the suggested amount on the can? I think you may have mentioned it earlier, but would it be wise to take nitro before I do my morning cardio? Thanks for your position on this. Peace~

I take more because of my size. I think most people should be taking around two per day around training time. If you're doing a lot of a.m. cardio then I think a pak in the middle of that is good too.

[Ox]

i am virtually a week into the diet and constipated already lol.....

what do u prefer, fiberlyze or sugar free metamucil?

Sugar free metamucil. I'd rather have aspartame than sucralose.

[Ox]

also can i ask what happends at md? dave and john are virtually going at it with the boss and greg is writing crazy shit, do you guys have surprises for us?

I have a suprise for you...it's a big box of "who cares?"

[Ox]

Mr. Ox, I just got done playing football and I'm trying to cut my BF before I bulk again bc I have alot of garbage weight. I'm on a high protein diet at the moment, I've seen yours posted on like page 1 or 2 but I was wondering if you could look mine over...Right now it looks like this:
Meal 1- 4eggs
Meal 2- 2 cans Tuna
Meal 3- 1 piece of Steak
Meal 4- 2 scoops Whey
Meal 5- 1 chicken breast
Meal 6- 2 scoops whey
I'm taking Animal Pak, Animal Pump, and Animal Cuts...6'0" 215 with about 20% BF....thanks for any help you can give..

That's just protein! That diet would be so hard to follow...it would be like torture. I would add some fats such as olive oil with the whole food meals and some peanut butter with the shakes. I would also carb load on 100g or so of carbs two nights a week.

[Reacher34]

I have a suprise for you...it's a big box of "who cares?"

Ooh, ooh.....I don't.
(childish of me, I know, but I couldn't resist)

[krazyassmexican]

I have a suprise for you...it's a big box of "who cares?"

sorry i didnt mean to bother that way

[Pizzalamp]

Sugar free metamucil. I'd rather have aspartame than sucralose.

hmmm why is this?

[BigFeitz]

ox first i have to say out of all the bodybuilders pro and amateur, you are by far my biggest idol. i look up to you and the great physique you have built and such a young age.
question though i have to ask. i have had 3 surgeries on my elbow and the muscle had to be slowly brought back up. the problem is my right and left arm look completely different from one another. is there any techniques when it comes to training i can use to bring them up to symmetry?

[dmac1850]

Thank you Mr. Ox. I kinda suspected I needed more fat but I wasn't sure whether all animal sources would be good or bad and I didn't want to add the wrong type. Thank you, this is def gonna help...

[Ashouk]

Hello Ox:

I just wanted your take on something: I like to perform cardio year-round regardless of my current goal(s). All sessions are done with low intensity walking with a speed of 3.0 on the treadmill. Is it a no-no to perform a cardio session the day after training legs? Every week the day following leg training, my legs are always super sore so would it be counter-productive to perform a cardio session the day after? I was told by someone that it is just plain stupid and it will actually hinder recovery. Is it really a bad idea or should I not worry about it? Thanks.

[Thetasteofink69]

Hey Evan

I just finished my keto diet. It didn't really go as I had planned, but I learned a lot and I think next time I cut then I'll know exactly what to do, and I'll be able to see really good results. Thanks for all your help

I'm starting to bulk again now, and I've been reading a lot of your posts in this thread, and some of your articles. I know you use a 1/1/1 ratio whenever you bulk.. Usually when I bulk I eat until I stop gaining, then I increase my carbs.

I read some of the things you said about how carbs can only go so far. So my question is, whenever you're bulking and you're getting 1.5-2.0g of protein per lb, what do you increase when you stop growing? Do you throw in even more protein, increase carbs some more, or bump of your fat intake?

[dmac1850]

Mr. Ox, I don't want to be a pest but since you critiqued my diet for me which was a huge help, I was wondering if you might mind looking at my lifting program and give me some feedback. thanks.
Day1-Chest/Back
6x10 BB Bench Press
4x10 DB Flies
4x10 DB Bench
4x10 Incline Bench
4x10 Lat Pull Downs
4x10 Deadlifts
3x10 Bent Rows

Day 2-Arms
5x10 Straight bar curls
5x10 preacher curls
4x10 hammer curls
6x10 skullcrushers
5x10 close grip bench
4x10 french press

Day 3-shoulders
5x10 military press
4x10 arnold press
4x10 cuban press
4x10 lat raises
3x10 front raises
3x10 bent raises

Day4- legs
6x10 leg press
6x12 squats
6x10 leg extensions
6x10 leg curls

Cardio on all 4 training days, low intensity for 45 min after my lift.

[redskin 344]

That sounds a little suspect to me. Typically, when you are insulin sensitivity is less than optimal your body will crank out EXTRA insulin to compensate and that would probably lead to weight gain. Increasing your insulin sensitivity typically means less insulin produced and less calories stored. But who knows...I guess it's possible. Where did you read this study?

You know..google lol. I read a lot of articles and blogs on fish oil and its potential anabolic and fat burning effect. One article that definately made me want tot ake fish oil was one showing how when baby cows/calfs come to a cerain time it has a hard time building muscle andconverting the food to muscle. It was given fish oil and its insulin sensitivity increased, therefor TWICE the proteins it consumed and in its body was synthesized for muscle growth and it could eat 10% less food then when not taking fish oil and achieved the same weight gain.

Hell you even said fish oil increases insulin sensitivity in one of your great EFA articles and thats one of the main reasons you take it lol

[In Flames]

Evan what do you think of my bulking diet?

Meal 1
6 Whole Eggs

Meal 2
2 Scoops Whey Protein, 2 TBSP Peanut Butter, 1/2 Cup Oats

Meal 3
8 oz Chicken Breast, 2 Cups Green Veggies, 1 Cup Cooked White Rice, 1 TBSP Olive Oil

Meal 4
Same as Meal 2

Meal 5
8 oz Fish, 2 Cups Green Veggies, 1 White Potato, 1/2 Raw Almonds

Meal 6
Same as Meal 2 + 4

Once I start cutting I'm going to basically follow your cutting diet you listed. Taking out the Carbs from each meal above and just sticking to the protein, veggies and olive oil. Is this good?

Thanks bro!

[Ashouk]

Hello Ox:

Two more quick questions please. I know that Animalpak contains a total of 11 tablets, I purchased the smallest can which has 15 packs and it has 10 tablets. Is something wrong or does Animalpak have 10 tablets?

Also, I currently take animal pak with meal 1 and animal omega with meal 2 which are three hours apart. Is this ok or would it be optimal to space them out further? Thanks.

[jaredlee5]

OX just wanted to thank you for all the great advice you've given me on here. It was a productive bulk for me with a solid 30 pounds i put on. I topped out over 250 pounds for the first time in my life while standing around 6'2 and a natural lifter. And i've just completed my first week of keto and cant wait to uncover all my hard work. I'd say for the most part my pumps are back, and more importantly i would venture to say my mind to muscle connection has improved! its almost like i can feel every fiber contracting while i'm working out. Keto feels great, I'll be leaving updates regularly on here

[Blunos]

Hi Ox,

Whats your view on Rice Milk ? and having it in the offseason to mix with oats because i hate having oats with water in the morning ?

Thanks.
Leon

[Ox]

sorry i didnt mean to bother that way


HAHAHA...just breakin your balls! Seriously, I don't know what's going on over there.

[Ox]

hmmm why is this?

Whenever I take something with sucralose in it, I get bloated and my stomach feels weird. Sometimes I even notice a line when I take my socks off.

[Ox]

ox first i have to say out of all the bodybuilders pro and amateur, you are by far my biggest idol. i look up to you and the great physique you have built and such a young age.
question though i have to ask. i have had 3 surgeries on my elbow and the muscle had to be slowly brought back up. the problem is my right and left arm look completely different from one another. is there any techniques when it comes to training i can use to bring them up to symmetry?

Damn bro...thank you! As far as improving your symmetry...I'm not sure. Iso-later movements are good because they allow you to feel which arm is stronger but also allows for sloppier form. The barbell is good because it forces you to be somewhat more even. Just go easy woth the weight until you can train yourself to make sure both arms are moving the exact same way. If your training is already on point, I don't know what else to do. If you can;t correct it with weights and training I don't know how else you would do it.

[Ox]

Hello Ox:

I just wanted your take on something: I like to perform cardio year-round regardless of my current goal(s). All sessions are done with low intensity walking with a speed of 3.0 on the treadmill. Is it a no-no to perform a cardio session the day after training legs? Every week the day following leg training, my legs are always super sore so would it be counter-productive to perform a cardio session the day after? I was told by someone that it is just plain stupid and it will actually hinder recovery. Is it really a bad idea or should I not worry about it? Thanks.

Actually, it might be a good idea to do your walking IMMEDIATELY following your leg training! Surprise huh? It will help to recirculate the blood and fluch the lactic acid out of the area. I notice that I am SIGNIFICANTLY less sore the next day when I do this.

[Ox]

Hey Evan

I just finished my keto diet. It didn't really go as I had planned, but I learned a lot and I think next time I cut then I'll know exactly what to do, and I'll be able to see really good results. Thanks for all your help

I'm starting to bulk again now, and I've been reading a lot of your posts in this thread, and some of your articles. I know you use a 1/1/1 ratio whenever you bulk.. Usually when I bulk I eat until I stop gaining, then I increase my carbs.

I read some of the things you said about how carbs can only go so far. So my question is, whenever you're bulking and you're getting 1.5-2.0g of protein per lb, what do you increase when you stop growing? Do you throw in even more protein, increase carbs some more, or bump of your fat intake?

When growth stops I add in more protein and fat in the same proportion and keep carbs where they are.

[Ox]

Mr. Ox, I don't want to be a pest but since you critiqued my diet for me which was a huge help, I was wondering if you might mind looking at my lifting program and give me some feedback. thanks.
Day1-Chest/Back
6x10 BB Bench Press
4x10 DB Flies
4x10 DB Bench
4x10 Incline Bench
4x10 Lat Pull Downs
4x10 Deadlifts
3x10 Bent Rows

Day 2-Arms
5x10 Straight bar curls
5x10 preacher curls
4x10 hammer curls
6x10 skullcrushers
5x10 close grip bench
4x10 french press

Day 3-shoulders
5x10 military press
4x10 arnold press
4x10 cuban press
4x10 lat raises
3x10 front raises
3x10 bent raises

Day4- legs
6x10 leg press
6x12 squats
6x10 leg extensions
6x10 leg curls

Cardio on all 4 training days, low intensity for 45 min after my lift.

I think that on any given day you are doing far too many sets! And I don't think you're giving your legs enough attention. If I were you I would split your legs up and combine a ham workout with a streamlined delt workout. For you, start by making 20 sets your max for all bodyparts!

[Ox]

You know..google lol. I read a lot of articles and blogs on fish oil and its potential anabolic and fat burning effect. One article that definately made me want tot ake fish oil was one showing how when baby cows/calfs come to a cerain time it has a hard time building muscle andconverting the food to muscle. It was given fish oil and its insulin sensitivity increased, therefor TWICE the proteins it consumed and in its body was synthesized for muscle growth and it could eat 10% less food then when not taking fish oil and achieved the same weight gain.

Hell you even said fish oil increases insulin sensitivity in one of your great EFA articles and thats one of the main reasons you take it lol

An article you found on google that was written by someone is far different than a published scientific study! My main reason for using fish oil is to increase insulin sensitivity so that I don't produce too much of it and get unreasonably fat! It could only help the growth process (assuming it's taken in MODERATION...too much will inhibit growth!) but to say that you will synthesize 2x the amount of protein than someone who doesn't take it is a stretch.

[Ox]

Evan what do you think of my bulking diet?

Meal 1
6 Whole Eggs

Meal 2
2 Scoops Whey Protein, 2 TBSP Peanut Butter, 1/2 Cup Oats

Meal 3
8 oz Chicken Breast, 2 Cups Green Veggies, 1 Cup Cooked White Rice, 1 TBSP Olive Oil

Meal 4
Same as Meal 2

Meal 5
8 oz Fish, 2 Cups Green Veggies, 1 White Potato, 1/2 Raw Almonds

Meal 6
Same as Meal 2 + 4

Once I start cutting I'm going to basically follow your cutting diet you listed. Taking out the Carbs from each meal above and just sticking to the protein, veggies and olive oil. Is this good?

Thanks bro!

What are your stats?

[dmac1850]

ok, thanks, will do on capping the sets and mixing the delts with the legs split. On your advice earlier about having 2 100g carb up days, when do you think is the most advantageous time for them? on an off day or after one of my tougher training days? thansk, sorry to be annoying but I'm new and trying to learn as much as I can. Thanks,

[redskin 344]

An article you found on google that was written by someone is far different than a published scientific study! My main reason for using fish oil is to increase insulin sensitivity so that I don't produce too much of it and get unreasonably fat! It could only help the growth process (assuming it's taken in MODERATION...too much will inhibit growth!) but to say that you will synthesize 2x the amount of protein than someone who doesn't take it is a stretch.

Yea I know what you mean.
Too much fish oil definately would inhibit growth because it would be too anti inflammatory for growth to take place.

Right now Im taking 900mg of EPA and 600mg of DHA daily

[Ox]

ok, thanks, will do on capping the sets and mixing the delts with the legs split. On your advice earlier about having 2 100g carb up days, when do you think is the most advantageous time for them? on an off day or after one of my tougher training days? thansk, sorry to be annoying but I'm new and trying to learn as much as I can. Thanks,

I would have them on Monday and Thursday as the last meal of the day. Don't base it around your training...that's not it's purpose. You want them simply to boost your thyroid output, keep your body accustomed to processing carbs and to up your glycogen a little bit.

[dmac1850]

Ok gotcha. I just had 100g of carbs in my rice and is normal to feel weird afer 2 weeks no carbs? I feel like im on a sugar rush at the moment.

[Ox]

Ok gotcha. I just had 100g of carbs in my rice and is normal to feel weird afer 2 weeks no carbs? I feel like im on a sugar rush at the moment.

After no carbs for a couple weeks and then having a 100g you'll feel WEIRD! To be honest, they usually make me feel shitty.

[MRM159]

hey ox (and anyone else interested in helping a brother out) I am new to the whole concept of bodybuilding nutrition. I have no problem eating clean and what not but I cant seem to kick a stuborn sweet tooth... any suggestions for "clean" foods that also satisfy a sweet craving? Or maybe some tips for kicking the problem all together?

[sifusteve]

I challenge OX or HOUSE to either a back workout from hell or maybe a nice leg thrashing.......Any takers fellas? Or shit, I will leave it up to you!

IN IRON,
BB

Have you seen this?

[russianpump]

Hi OX,

Is nitro can be taken during offdays? or training days only?

[Ox]

hey ox (and anyone else interested in helping a brother out) I am new to the whole concept of bodybuilding nutrition. I have no problem eating clean and what not but I cant seem to kick a stuborn sweet tooth... any suggestions for "clean" foods that also satisfy a sweet craving? Or maybe some tips for kicking the problem all together?

Sweet potatos, rice, protein shakes etc all seem to keep my sweet tooth satisfied. If I crave soemthing sweet, I just don't eat it :). After a while you wont think about it as much.

[Ox]

Have you seen this?

Nope...haven't seen it.

[Ox]

Hi OX,

Is nitro can be taken during offdays? or training days only?

Nitro can be taken on off days but is most beneificial on training days.

[In Flames]

What are your stats?

5'11 and 170lbs, 24 years old. Trying to bulk up.

[zsuperc]

bro...i'm planning on taking Animal cut,Animal pump and On Whey isolate while on keto? is it ok?

[fenix237]

Ox,

what's up bro? I'm hoping you help me out with a couple of questions regarding my diet. I'm going to do a clean whole food diet using the 1/1/1 ratio you recommended to me awhile back. I just start a lower intensity 5X5 madcow/stronglifts routine. My plan is to go 4 months dropping some bodyfat while familiarizing myself to the 5X5 routine. I eat 5/6 times a day, combo of whole foods and shakes.

If I take in 250 Protein, 250 carb, and 111 fat; is 3000 calories a good number to shoot for? I'm 5' 10" and 275lbs with 30% bodyfat and natural. I'd like to drop 30-40lbs in the next 16 weeks. I read on stronglifts that I should be taking in close to 4500 cals/day; that's for losing weight! That seems really high; what do you think?

Thanks again!-brp

[fenix237]

in my last post I forgot to add that I would like to hear from anyone else as well. There are a lot well informed bro's on this forum and I would appreciate any insight. Shizz, in particular, has been helping me out a lot; so I'd like to thank him right now!

peace-brp

[mritter3]

Hey Ox, obviously your training routine is alwasy evolving, but what does your routine look like right now? I am currently doing the Squats and Milk routine and its kicking my ass i have about 1 month left of it before a go back to a normal routine. I would like to focus on more compound exercises you got any advice. I am 28 years old, 5'11'', and weigh about 185, hoping to jump into the 200's in the next few months, I want to eat good solid whole foods for my bulking, any recommendations? Thanks alot.

[Lunatic001]

Ox,

Just checking how your diet is coming along. Was it an easy transition? Wish you the best bro! Q: Macadamia Nut Oil or EVOO for your shakes?? Are progress pics too much to ask for (just wondering)? You have support from the West....

Thanks,
Lunatic

[ANewBreed]

What's going on Evan? I've been buying Muscular Development the past few months and am really digging it. I think its so cool how I can read your articles and see you progress, and at the end of the day, I'm able to shoot you a message. I was reading your article in this past months magazine and you said you drink your PW drink (Torrent) half way through your work out. That's a great idea. I've always sipped on gatorade + BCAAs during my work outs, but I recently read that even a minimal dose of protein(15-25 g) can really stimulate protein synthesis during workouts. So, I'm going to start sipping my PW drink (Dark Matter) during my workouts. But here are a few of my questions...I train in a modified DC fashion, so I'm not in the gym that long (30 min hour max). Would you reccommend drinking it half way? And if so, after I finish the other half after I conclude my work out, should I drink another one or just wait my normal 30 min to an hour to eat my whole meal. Thanks again.

[BamBam]

Nope...haven't seen it.

Hey bro, yeah I did "call you out" so to speak on that other thread...but I forgot you were going to "debut" so to speak at the 09 NY Pro and would be deep into dieting by the time ARNOLD rolled around. Sorry about my stupidity lol but I do one day want the chance to sling Iron with you....dont care if I have to drive my ass up to you to do it!

[Ox]

5'11 and 170lbs, 24 years old. Trying to bulk up.

Overall, it looks good. However, I would include carbs with ALL meals if I were you.

[Ox]

bro...i'm planning on taking Animal cut,Animal pump and On Whey isolate while on keto? is it ok?

It's okay but I definitely feel that products like Pak, Nitro and Omega take presedence over a product like pump. Pak should be a STAPLE. It's more important than any other supp you will take. Second, Omega contains the fats that are ESSENTIAL to your body's health, metabolism and therefore, progress while dietting. If you were using the first two aformentioned products then I would include Nitro next. Nitro will work wonder especially if taken during cardio and weight training while on keto. Simply put, pump won't work very well if you're not eating any carbs. Nitro will work even better without carbs than ot would with carbs!

[Ox]

Ox,

what's up bro? I'm hoping you help me out with a couple of questions regarding my diet. I'm going to do a clean whole food diet using the 1/1/1 ratio you recommended to me awhile back. I just start a lower intensity 5X5 madcow/stronglifts routine. My plan is to go 4 months dropping some bodyfat while familiarizing myself to the 5X5 routine. I eat 5/6 times a day, combo of whole foods and shakes.

If I take in 250 Protein, 250 carb, and 111 fat; is 3000 calories a good number to shoot for? I'm 5' 10" and 275lbs with 30% bodyfat and natural. I'd like to drop 30-40lbs in the next 16 weeks. I read on stronglifts that I should be taking in close to 4500 cals/day; that's for losing weight! That seems really high; what do you think?

Thanks again!-brp

It's an indivudual thing but to give you an idea, I'm 310 lbs @ roughly 11% bodyfat and I began dietting last week. My caloric intake is about 3200 calories per day. You definitely don't need 4500 calories per day especially if your goal is to drop bodyfat. I would go with what you figured.

[Ox]

Hey Ox, obviously your training routine is alwasy evolving, but what does your routine look like right now? I am currently doing the Squats and Milk routine and its kicking my ass i have about 1 month left of it before a go back to a normal routine. I would like to focus on more compound exercises you got any advice. I am 28 years old, 5'11'', and weigh about 185, hoping to jump into the 200's in the next few months, I want to eat good solid whole foods for my bulking, any recommendations? Thanks alot.

Right now my split is:

Mon- Quads
Tues- Chest and abs
Wed- Off
Thurs- Back
Fri- Delts and Hams
Sat- Arms and Calves

Compound exercises are great. What are you looking to know in regard to compound exercises and your diet?

[Ox]

Ox,

Just checking how your diet is coming along. Was it an easy transition? Wish you the best bro! Q: Macadamia Nut Oil or EVOO for your shakes?? Are progress pics too much to ask for (just wondering)? You have support from the West....

Thanks,
Lunatic

The diet is good man. The transition was no problem at all. You just do it. Mac nut oil tastes great but olive oil is cheaper. Which one is better for you? Personally, I think olive oil is better for you. either one works though...it's just preferance. Unfortunately, I don;'t have any progress pics. As the show gets closer I'm sure I'll have some. Peace.

[Ox]

What's going on Evan? I've been buying Muscular Development the past few months and am really digging it. I think its so cool how I can read your articles and see you progress, and at the end of the day, I'm able to shoot you a message. I was reading your article in this past months magazine and you said you drink your PW drink (Torrent) half way through your work out. That's a great idea. I've always sipped on gatorade + BCAAs during my work outs, but I recently read that even a minimal dose of protein(15-25 g) can really stimulate protein synthesis during workouts. So, I'm going to start sipping my PW drink (Dark Matter) during my workouts. But here are a few of my questions...I train in a modified DC fashion, so I'm not in the gym that long (30 min hour max). Would you reccommend drinking it half way? And if so, after I finish the other half after I conclude my work out, should I drink another one or just wait my normal 30 min to an hour to eat my whole meal. Thanks again.

I would drink ti halfway through and whatever you don't finish, just finish once you're done. Afterwards I'd have a protein shake (20 min later) and then have a meal 45- 1 hour after that.

[Ox]

Hey bro, yeah I did "call you out" so to speak on that other thread...but I forgot you were going to "debut" so to speak at the 09 NY Pro and would be deep into dieting by the time ARNOLD rolled around. Sorry about my stupidity lol but I do one day want the chance to sling Iron with you....dont care if I have to drive my ass up to you to do it!

That's cool. Maybe you'll make your way out to CT some day and you can come by the gym. Let me know...I'm always around. Hope training is going well. Peace.

[scals]

Hey Ox, don't mean to be an asshole by asking ya this but I went through a bunch of pages here and couldn't find it. I just read about your off-season supps in Feb MD. I know you're huge into Omega and Nitro while dieting. In your opinion is Nitro the only thing to take postworkout while dieting for a show? I plan on using pump pre and nitro post, just wanted to know if there was anything else. Thanks a ton.

[zsuperc]

It's okay but I definitely feel that products like Pak, Nitro and Omega take presedence over a product like pump. Pak should be a STAPLE. It's more important than any other supp you will take. Second, Omega contains the fats that are ESSENTIAL to your body's health, metabolism and therefore, progress while dietting. If you were using the first two aformentioned products then I would include Nitro next. Nitro will work wonder especially if taken during cardio and weight training while on keto. Simply put, pump won't work very well if you're not eating any carbs. Nitro will work even better without carbs than ot would with carbs!

wow!! thank for the guide bro..gotta get me the nitro fast. and what about ON whey isolate? can i take it?

[ANewBreed]

Thanks for the response

[russianpump]

Nitro can be taken on off days but is most beneificial on training days.

Thanks ox

[Lunatic001]

The diet is good man. The transition was no problem at all. You just do it. Mac nut oil tastes great but olive oil is cheaper. Which one is better for you? Personally, I think olive oil is better for you. either one works though...it's just preferance. Unfortunately, I don;'t have any progress pics. As the show gets closer I'm sure I'll have some. Peace.

I am so glad to hear that bro...keep up the good work and and NY Pro won't know what hit it.......thanks for you insight, really appreciated...

Lunatic

[Maiden69]

Hey Ox, I started a semi Keto last saturday (I say semi because I'm still eating some carbs, about 40-50gm a day in the form of Intra-Aid, and 2 scoops of Torrent PWO). I will be going on full Keto starting monday, macros at 250p and 111f divided into 6 meals. I have added Intra Aid as a staple on my supplements, but can I still use in on Keto? I know that it has 10g of carbs, but is that enough to mess up my diet? Right now I'm not looking into competing, but I want to get as lean as I can before going to my reclassification school in Ft Huachuca AZ on April 3. My stats right now are 209lbs, 39yrs, at 20%bf according to the Army tape test.

Supplements will be Pak, Omega, NOX3, and I will be adding Nitro from what I have read above. Protein will be Ultra Whey Pro and Milk&Egg.

[Blunos]

Hi Ox,

Whats your view on Rice Milk ? and having it in the offseason to mix with oats because i hate having oats with water in the morning ?

Thanks.
Leon

[krypto]

Hey Ox, i kinda slipped off the wagon and started boozing and got really over weight and im interested in the KETO diet. im 23, 5'7-5'8, 203lbs and a lot of bodyfat BUT i was leaner before. i mean im chunky but i still have the shape of when i was in shape you know, a lof softer? anyway, i know for keto its zero carbs. but for my numbers, how much protein and fats should i be taking in? thanks

[dmac1850]

Mr. Ox, based on the tips you gave me on my split before I went back to the drawing board and re did it, I was wondering how it looks now. Thanks for looking at this, and also thanks for all your help youve given to me so far, its greatly appreciated.
Day1-Chest /Tri’s
5x12 BB Bench Press
5x12 DB Flies
5x12 DB Bench
5x12 Incline Bench
6x12 Skullcrushers
6x12 Pushdowns
6x12 CG Bench

Day 2-Back/Bi’s
6x12 Lat Pull Downs
6x12 Deadlifts
6x12 Bent Rows
6x12 Straight bar curls
6x12 preacher curls
6x12 hammer curls

Day 3-shoulders/Hammies
5x12 military press
5x12 lat raises
5x12 front raises
5x12 bent raises
6x12 leg curls
6x12 RDL
6x12 Lunges

Day4- Quads
6x12 leg press
6x12 squats
6x12 leg extensions
6x12 Seated/Standing Calf Raises

[In Flames]

Mr. Ox, based on the tips you gave me on my split before I went back to the drawing board and re did it, I was wondering how it looks now. Thanks for looking at this, and also thanks for all your help youve given to me so far, its greatly appreciated.
Day1-Chest /Tri’s
5x12 BB Bench Press
5x12 DB Flies
5x12 DB Bench
5x12 Incline Bench
6x12 Skullcrushers
6x12 Pushdowns
6x12 CG Bench

Day 2-Back/Bi’s
6x12 Lat Pull Downs
6x12 Deadlifts
6x12 Bent Rows
6x12 Straight bar curls
6x12 preacher curls
6x12 hammer curls

Day 3-shoulders/Hammies
5x12 military press
5x12 lat raises
5x12 front raises
5x12 bent raises
6x12 leg curls
6x12 RDL
6x12 Lunges

Day4- Quads
6x12 leg press
6x12 squats
6x12 leg extensions
6x12 Seated/Standing Calf Raises

I'm not Ox, but you didn't change your workout that much. Look how much volume you have. 18 sets just for Triceps? 20 sets for Chest? Even most pro's don't do that much volume. Follow a routine made by an Animal Pro. I'll post it for you.

Titan Training!

Monday
Back and Abs
Deadlifts: 4 sets x 10-4 reps
Pullups: 5 sets x 10 reps
Dumbbell Rows: 3 sets x 10 reps
T-Bar Rows: 3 sets x 10 reps
Crunches: 4 sets x 25 reps
Hanging Leg Raises: 4 sets x 10 reps

Tuesday
Arms
Barbell Curls: 4 sets x 12-6 reps
Alternating Dumbbell Curls: 3 sets x 10-6 reps
Hammer Curls: 3 sets x 12-8 reps
Pushdowns: 4 sets x 15-10 reps
Skullcrushers: 3 sets x 12-6 reps
Overhead Dumbbell Extensions: 3 sets x 12-8 reps

Wednesday
Off

Thursday
Legs
Leg Extensions: 4 sets x 20-10 reps
Barbell Squats: 5 sets x 20-8 reps
Leg Presses: 3 sets x 15-10 reps
Lying Leg Curls: 4 sets x 15-10 reps
Standing Calf Raises: 4 sets x 15-10 reps
Seated Calf Raises: 4 sets x 15-10 reps

Friday
Chest and Abs
Flat Barbell Bench Press: 4 sets x 12-4 reps
Incline Dumbbell Press: 4 sets x 12-8 reps
Flat Dumbbell Flyes: 3 sets x 15-10 reps
Rope Crunches: 4 sets x 25 reps

Saturday
Delts and Calves
Barbell Military Presses: 4 sets x 12-6 reps
Side Dumbbell Lateral Raises: 4 sets x 15-10 reps
Bent Rear Delt Dumbbell Lateral Raises: 4 sets x 15-10 reps
Dumbbell Shrugs: 4 sets x 12-8 reps
Leg Press Calf Raises: 5 sets x 20-10 reps

Sunday
Off

[dmac1850]

Thanks, In flames, appreciate it, I know its alot of volume but I'm new to trying this whole thing out and idk it's real different from how we lifted for football so,I've been kinda worried that I'm not hitting stuff enough you know? Figured I'd rather do too much than not enough. but thanks alot for showing me a routine with a scheme like this, I'll def be following it.

Edit: What can I sub for T-Bar rows?, my Gym doesn't have one.Thanks again

[In Flames]

Thanks, In flames, appreciate it, I know its alot of volume but I'm new to trying this whole thing out and idk it's real different from how we lifted for football so,I've been kinda worried that I'm not hitting stuff enough you know? Figured I'd rather do too much than not enough. but thanks alot for showing me a routine with a scheme like this, I'll def be following it.

Edit: What can I sub for T-Bar rows?, my Gym doesn't have one.Thanks again

You can do regular Bent-over Rows or Smith Machine Rows. You make your own T-bar. Grab a regular Olympic Barbell, put it into the corner of your gym and grab a V-bar handle and load the weight up and start rowing.

[mritter3]

I guess i just want to know which compound exercises are the most beneficial and which one's I should focus most of my attention on. And as far as diet is concerned I would love to know some foods you choose to eat when you looking to slam on some mass and some extra pounds. thanks for the advice bro..

[Ox]

Hey Ox, don't mean to be an asshole by asking ya this but I went through a bunch of pages here and couldn't find it. I just read about your off-season supps in Feb MD. I know you're huge into Omega and Nitro while dieting. In your opinion is Nitro the only thing to take postworkout while dieting for a show? I plan on using pump pre and nitro post, just wanted to know if there was anything else. Thanks a ton.

I assume you're talking about while using a keto diet. In that case, I think nitro before and during training is the best option. You could also use Storm but I feel like creatine works much better with carbs...but don't get me wrong, it will still work. Unofrtunately, I feel like NO products are best relegated to offseaosn use for the same reason. I sincerely believe that eating a meal 45 min to an hour before training and using Nitro throughou the workout is the best you can do. I did this getting ready for the '07 Nationals and it worked really well for me.

[Ox]

wow!! thank for the guide bro..gotta get me the nitro fast. and what about ON whey isolate? can i take it?

From what I've heard ON is a respectable brand so you should be okay. I've never used it but it has a good reputation.

[Ox]

Hey Ox, I started a semi Keto last saturday (I say semi because I'm still eating some carbs, about 40-50gm a day in the form of Intra-Aid, and 2 scoops of Torrent PWO). I will be going on full Keto starting monday, macros at 250p and 111f divided into 6 meals. I have added Intra Aid as a staple on my supplements, but can I still use in on Keto? I know that it has 10g of carbs, but is that enough to mess up my diet? Right now I'm not looking into competing, but I want to get as lean as I can before going to my reclassification school in Ft Huachuca AZ on April 3. My stats right now are 209lbs, 39yrs, at 20%bf according to the Army tape test.

Supplements will be Pak, Omega, NOX3, and I will be adding Nitro from what I have read above. Protein will be Ultra Whey Pro and Milk&Egg.

Unfortunately, if you are going to truloy adhere to the principles of a keto diet, then no intra-aid wouldn't fit. Others would argue that because it's used during training it's just going to get burned and won't affect ketosis. The choice is yours. The supps sound good but I would highly reccomend swapping the Pump for some extra doses of Nitro...it will work much better on a keto diet.

[Ox]

Hi Ox,

Whats your view on Rice Milk ? and having it in the offseason to mix with oats because i hate having oats with water in the morning ?

Thanks.
Leon

In the offseason it's fair game.

[Ox]

Hey Ox, i kinda slipped off the wagon and started boozing and got really over weight and im interested in the KETO diet. im 23, 5'7-5'8, 203lbs and a lot of bodyfat BUT i was leaner before. i mean im chunky but i still have the shape of when i was in shape you know, a lof softer? anyway, i know for keto its zero carbs. but for my numbers, how much protein and fats should i be taking in? thanks

You would base it off your lean bodyweight and do 1.5g of protein per lb of lean mass and then once you determine the # of grams of protein per day you figure how many calories that is, divide that # by 9 and that will give you the # of fat grams you should be getting per day.

[Ox]

Thanks, In flames, appreciate it, I know its alot of volume but I'm new to trying this whole thing out and idk it's real different from how we lifted for football so,I've been kinda worried that I'm not hitting stuff enough you know? Figured I'd rather do too much than not enough. but thanks alot for showing me a routine with a scheme like this, I'll def be following it.

Edit: What can I sub for T-Bar rows?, my Gym doesn't have one.Thanks again

Do yourself a favor and stick to no more than 12 sets per bodypart. The routine that InFlames posted is a great place to start. And contrary to popular thought...too little is BETTER than too much.

[Ox]

I guess i just want to know which compound exercises are the most beneficial and which one's I should focus most of my attention on. And as far as diet is concerned I would love to know some foods you choose to eat when you looking to slam on some mass and some extra pounds. thanks for the advice bro..

If I had to pick one compound movement for each bodypart that I felt was the most beneficial it would look like this:

Chest: Barbell Bench Press
Quads: Squats
Hams: Stiff Deads
Back: Barbell Rows or Regular Deads
Biceps: Barbell Curl
Triceps: Skull Crushers
Delts: Overhead Barbell Press

There you go. All of them can be done with a bar!

[rocky36]

just wondering, why do you feel that the skullcrushers are suppior to close grip bench ? But i do agree with the rest

[Ox]

just wondering, why do you feel that the skullcrushers are suppior to close grip bench ? But i do agree with the rest

I gained so much size on my triceps from skulls. Close grip bench never felt that natural to me. Besides, I already use my triceps when I do regular bench.

[rocky36]

makes sense... do you prefer a straight bar or the ez curl bar

[Maiden69]

Unfortunately, if you are going to truloy adhere to the principles of a keto diet, then no intra-aid wouldn't fit. Others would argue that because it's used during training it's just going to get burned and won't affect ketosis. The choice is yours. The supps sound good but I would highly reccomend swapping the Pump for some extra doses of Nitro...it will work much better on a keto diet.

Cool, Pump was stopped as soon as I lower the carbs. I noticed last time that without carbs the efficiency of Pump was greatly lowered. NOX3 got about 3 more days left, so I might save them for arms day... I'm dropping Intra today. Now I will order the Nitro comes payday (darn Army needs to bring our pay close to the Civilian sector soon...) and my question is, do I take it mixed with water? (It is a powder right?) The site says to use grape or other juice and that is a no-no on Keto. I have never used Nitro before, I have a little of EAA Stack left that I'm mixing with my pre and post protein shakes until I get the nitro.

So I take my Pre shake with 1oz almonds, wait about 1 hour to workout, take 1 serv Nitro before, and mix another one right when I'm about to finish and drink it within 30 min after finishing WO. Then wait another hour before my PWO shake, then a solid meal 1 hour after?

Thanks for all the help!

[Ox]

makes sense... do you prefer a straight bar or the ez curl bar

Straight bar...no question.

[Ox]

Cool, Pump was stopped as soon as I lower the carbs. I noticed last time that without carbs the efficiency of Pump was greatly lowered. NOX3 got about 3 more days left, so I might save them for arms day... I'm dropping Intra today. Now I will order the Nitro comes payday (darn Army needs to bring our pay close to the Civilian sector soon...) and my question is, do I take it mixed with water? (It is a powder right?) The site says to use grape or other juice and that is a no-no on Keto. I have never used Nitro before, I have a little of EAA Stack left that I'm mixing with my pre and post protein shakes until I get the nitro.

So I take my Pre shake with 1oz almonds, wait about 1 hour to workout, take 1 serv Nitro before, and mix another one right when I'm about to finish and drink it within 30 min after finishing WO. Then wait another hour before my PWO shake, then a solid meal 1 hour after?

Thanks for all the help!

You want the Animal Nitro which comes in paks. Just wash em down with water. I'd take a pak of Nitro about 10 min into training and another one halfway through and if your budget allows, another one 10 min before the end. You'll get a great pump and your stamina will be through the roof. 30 min after training, have a meal or shake...whatever is next in your schedule.

[Maiden69]

You want the Animal Nitro which comes in paks. Just wash em down with water. I'd take a pak of Nitro about 10 min into training and another one halfway through and if your budget allows, another one 10 min before the end. You'll get a great pump and your stamina will be through the roof. 30 min after training, have a meal or shake...whatever is next in your schedule.

Will do, thanks a lot Evan!

[SizeMatters]

hey bro, got a quick one for you u think creatine mono is worth it on keto?



and if you can only afford two nitros a day still take one in the begining and halfway through or one in the begining and one @ the end?

[Ox]

hey bro, got a quick one for you u think creatine mono is worth it on keto?



and if you can only afford two nitros a day still take one in the begining and halfway through or one in the begining and one @ the end?

Whatever cash you are thinking of spending on mono...put it towards Nitro. No questions asked. In my opinion, creatine on keto is not really worth it. Then you can take three nitros aday :) But if all you can do is 2 then take one at the beginning and one halfway through.

[In Flames]

Ox, have you ever hit each muscle group twice per week? Arnold type style workout? Or have you always used the 1-2 body-parts per day hitting each muscle group only once per week?

[mritter3]

thanks for the solid advice ox.

[SizeMatters]

Whatever cash you are thinking of spending on mono...put it towards Nitro. No questions asked. In my opinion, creatine on keto is not really worth it. Then you can take three nitros aday :) But if all you can do is 2 then take one at the beginning and one halfway through.

thanks man will do

[Ox]

Ox, have you ever hit each muscle group twice per week? Arnold type style workout? Or have you always used the 1-2 body-parts per day hitting each muscle group only once per week?

In the beggining I did that. As my training evolved and workouts became more in depth, doing more than one major bodypart per day became impossible. Training any bodypart twice per week would have meant having to cut bad on volume and exercise variety in the name of recuperation. I prefer to hit it once, hit it hard and allow it ample time for recuperation.

[Big C]

Yo Ox..what's up big man.

I'm a big fan of Nitro myself....but I take one pak upon waking...basically to help prevent muscle breakdown. I saw that in the House's video (I believe).

My other pak is taken immediately after my workout. But you say it would be better to take one pak preworkout and one pak during workout, then take my Torrent post? I just want to make sure taking a pak when I get up before meal #1 is worth it.

Also, how do you dose it on your "off" days? Thanks a lot bro.

[In Flames]

Thanks alot Ox. I know you work with Palumbo on your diet and such, does Palumbo also work with you on your training? Does he write out your workouts for you as well?

On Palumbo's site his workout he lists is not your typical volume workout. It seems Palumbo preferred lower volume but more intense sets.

Thanks bro!

[B Con]

Just letting you know according to the Chinese horoscope, 2009 is the YEAR OF THE OX!

That's a good sign. Looking forward to seeing you in 6 weeks big man.

[Elite]

Just letting you know according to the Chinese horoscope, 2009 is the YEAR OF THE OX!

That's a good sign. Looking forward to seeing you in 6 weeks big man.

Damn, you stole my thunder!
It certainly is the year of the Ox, beggining at the NY Pro.

[Ox]

Yo Ox..what's up big man.

I'm a big fan of Nitro myself....but I take one pak upon waking...basically to help prevent muscle breakdown. I saw that in the House's video (I believe).

My other pak is taken immediately after my workout. But you say it would be better to take one pak preworkout and one pak during workout, then take my Torrent post? I just want to make sure taking a pak when I get up before meal #1 is worth it.

Also, how do you dose it on your "off" days? Thanks a lot bro.

Unless you're waking up and jumping in the treadmill, save the other pak for your training. Trust me, your muscle isn't withering away overnight....you'll make it to breakfast! I don't use nitro on off days unless it's in conjunction wth cardio.

[Ox]

Thanks alot Ox. I know you work with Palumbo on your diet and such, does Palumbo also work with you on your training? Does he write out your workouts for you as well?

On Palumbo's site his workout he lists is not your typical volume workout. It seems Palumbo preferred lower volume but more intense sets.

Thanks bro!

I consult with Dave on nutrition only. If I have a question about training I may ask him and see what he has to say but that's usually it. Dave likes low volume. I like to kill it.

[Ox]

Just letting you know according to the Chinese horoscope, 2009 is the YEAR OF THE OX!

That's a good sign. Looking forward to seeing you in 6 weeks big man.

2009 is mine! Hahaha...thanks man. See you at the Arnold. Peace.

[B Con]

2009 is mine! Hahaha...thanks man. See you at the Arnold. Peace.

Definitely is a sign of great things to come.


I got a question for ya as well. Looking to bring up my Arms. I had great success hitting them both on their own day and with one move after a big body group (i.e. Chest/Bis and Back/Tris). I have hit them also on their own day only as well. I even have hit them on just big body groups. Even used to superset the piss out of them.

However, they seem to be stale mating no matter how hard I work 'em.

Seeing if you had any suggestions for me as my delts really seem to over power my arm.

Could also use some feedback on the forearm area as well... been seeing some progress with reverse bb curls... but just getting areas.

[Firefist]

its the year of the ox! haha first thing i thought of when i heard that was, oh shit might as well just hand that ny pro trophy over to the ox. seriously, now you got EVERYTHING going for you. seriously, cant wait to see how sick you look.

peace.

[Ox]

Definitely is a sign of great things to come.


I got a question for ya as well. Looking to bring up my Arms. I had great success hitting them both on their own day and with one move after a big body group (i.e. Chest/Bis and Back/Tris). I have hit them also on their own day only as well. I even have hit them on just big body groups. Even used to superset the piss out of them.

However, they seem to be stale mating no matter how hard I work 'em.

Seeing if you had any suggestions for me as my delts really seem to over power my arm.

Could also use some feedback on the forearm area as well... been seeing some progress with reverse bb curls... but just getting areas.

Alright...now I woulkd suggest training them every other week! I know you probably didn;'t expect that. But hear me out, I think you should alternate arms with your best bodypart...one that doesn't require a lot of attention. One week you train arms, the other you train your genetically strong bodypart. On a week where you do not train arms, begin your back training with heavy movements that involve your arms; close grip cable rows, heavy dumbell rows, chins etc. oh and don't use straps for these movements. The following week where you are training arms, begin your back training with deads and then do the rest of your stuff. Trust me, give it a try.

[B Con]

Alright...now I woulkd suggest training them every other week! I know you probably didn;'t expect that. But hear me out, I think you should alternate arms with your best bodypart...one that doesn't require a lot of attention. One week you train arms, the other you train your genetically strong bodypart. On a week where you do not train arms, begin your back training with heavy movements that involve your arms; close grip cable rows, heavy dumbell rows, chins etc. oh and don't use straps for these movements. The following week where you are training arms, begin your back training with deads and then do the rest of your stuff. Trust me, give it a try.

Nice. Definitely wasn't expecting this but will be giving it a run starting next week. Thanks Ox. I'll keep you updated on this.

[Alucard]

Hi evan. Just wanne ask you if there`s anyway that you could maybe give me one of your offseason diets... and then, i just wanne know: do you realy only eat 3 meals a day? damn. i usualy eat that diet wrath gave in the journey...what do you think about that? ketosis diet will be a whole new thing for me to try. i`m weighing 230 with 8% - 9% bodyfat. i`m just scared of eating to little and not picking up... will i pick up on that diet you gave thats about 3200cals? i`m eating 4000 - 4200 cals per day. please help if you can or have some time to spare. thanks man.

[ibizagtd]

Thank you,
for all your help,

reading this thread, I learnt a lot.

PS Please give me your comments on your mosaic.
Trying to give something back!
http://forum.animalpak.com/showthread.php?t=23264
:)

[ibizagtd]

have a look here
http://sites.google.com/site/myjunkinc/

they moved my post :(

[Ox]

Hi evan. Just wanne ask you if there`s anyway that you could maybe give me one of your offseason diets... and then, i just wanne know: do you realy only eat 3 meals a day? damn. i usualy eat that diet wrath gave in the journey...what do you think about that? ketosis diet will be a whole new thing for me to try. i`m weighing 230 with 8% - 9% bodyfat. i`m just scared of eating to little and not picking up... will i pick up on that diet you gave thats about 3200cals? i`m eating 4000 - 4200 cals per day. please help if you can or have some time to spare. thanks man.

In the offseason I do 6 meals a day. I typically do 70g of protein, 70g of carbs, and 30g of fat per meal. I like 4 whole food meals and 2 shakes. I'm not sure I understand you...are you intersted in dietting but are not sure if 3200 calories per day is enough? Sorry about that. Let me know.

[Ox]

Thank you,
for all your help,

reading this thread, I learnt a lot.

PS Please give me your comments on your mosaic.
Trying to give something back!
http://forum.animalpak.com/showthread.php?t=23264
:)

That's really cool...thanks bro.

[G Diesel]

2009 is mine! Hahaha...thanks man. See you at the Arnold. Peace.


"This year, the 15-day Chinese New Year begins today, ushering in the Year of the Ox."

That definitely made everyone in Animal-land think of you, Ev... Fuck it, we'll all take any good omens we can get.

Peace, G

[In Flames]

Is 3 meals and 3 shakes enough?

Meal 1 - 6 scrambled eggs, 2 packets of Quaker cheese grits - mixed in a big bowl with the eggs

Meal 2 - 2 scoops protein powder, 1/2 cup of oatmeal, 2 tablespoon PB, water or skim milk.

Meal 3 - 6-8 oz chicken breast, 2 cups green veggies, 1 baked potatoe, 1 Tablespoon Olive oil

Meal 4 - Same as Meal 2

Meal 5 - 6-8 oz Steak or chicken, 2 cups green veggies, 1 sweet potatoe, 1 Tablespoon Olive oil

Meal 6 - Same as meal 2+4

[Alucard]

In the offseason I do 6 meals a day. I typically do 70g of protein, 70g of carbs, and 30g of fat per meal. I like 4 whole food meals and 2 shakes. I'm not sure I understand you...are you intersted in dietting but are not sure if 3200 calories per day is enough? Sorry about that. Let me know.

O.K thanx...What i`m trying to say or ask is: for those 4 meals what do you eat? see i`m dieting down. then i want to stay lean, for example like you. i take a look at you. you always stay lean - most of the time, but still manage to pick up weight and grow? so what do you do....do more cardio? eat clean carbs? .....I`ve only been eating right for 2 years now. went from 165 being very skiny to 230. So i believe in the right diet...without diet yuo`re goin nowhere. Agian thanx for helping...now i just need to learn how to only eat 4 meals a day. been eating to much....5 meals and 3 shakes.

[In Flames]

O.K thanx...What i`m trying to say or ask is: for those 4 meals what do you eat? see i`m dieting down. then i want to stay lean, for example like you. i take a look at you. you always stay lean - most of the time, but still manage to pick up weight and grow? so what do you do....do more cardio? eat clean carbs? .....I`ve only been eating right for 2 years now. went from 165 being very skiny to 230. So i believe in the right diet...without diet yuo`re goin nowhere. Agian thanx for helping...now i just need to learn how to only eat 4 meals a day. been eating to much....5 meals and 3 shakes.

I know if your dieting, Ox follows Keto, which is 0 carbs and high fat and high protein. So instead of 4 whole food meals, have 3 whole food meals and 3 shakes. Basically your eating chicken/steak/fish/turkey whatever, green veggies, olive oil, macadamia nut oil, whey powder, whole eggs not just egg whites since you want more fat in your diet, peanut butter, etc.



Ox, what rep range do you typically lift in 8-15?

[Lunatic001]

Ox,

Hope everything is coming along and I can't wait for your progress updates during this YEAR OF THE OX! What do you think of a 5 day split where you train monday to friday and saturday/sunday off? I know its not good for recovery but it's convenient for my schedule. Do you suggest to give a try?

Thanks,
Lunatic

[Alucard]

[QUOTE=In Flames;628090]I know if your dieting, Ox follows Keto, which is 0 carbs and high fat and high protein. So instead of 4 whole food meals, have 3 whole food meals and 3 shakes. Basically your eating chicken/steak/fish/turkey whatever, green veggies, olive oil, macadamia nut oil, whey powder, whole eggs not just egg whites since you want more fat in your diet, peanut butter, etc.



Thyanx in flames. but gees man 3 meals..damn. gonna have to learn how to eat only 3 meals. have you tried keto?

[In Flames]

[QUOTE=In Flames;628090]I know if your dieting, Ox follows Keto, which is 0 carbs and high fat and high protein. So instead of 4 whole food meals, have 3 whole food meals and 3 shakes. Basically your eating chicken/steak/fish/turkey whatever, green veggies, olive oil, macadamia nut oil, whey powder, whole eggs not just egg whites since you want more fat in your diet, peanut butter, etc.



Thyanx in flames. but gees man 3 meals..damn. gonna have to learn how to eat only 3 meals. have you tried keto?

No I'm still bulking. I'm going to start cutting when it gets close to summer. I'm trying to follow basically that same diet I posted above for you, except I add carbs to meals since I'm trying to bulk. Oatmeal, Cheese Grits, Uncle Ben's White Rice, Potatoes (White, Red or Sweet), etc.

[Alucard]

[QUOTE=Alucard;628521]

No I'm still bulking. I'm going to start cutting when it gets close to summer. I'm trying to follow basically that same diet I posted above for you, except I add carbs to meals since I'm trying to bulk. Oatmeal, Cheese Grits, Uncle Ben's White Rice, Potatoes (White, Red or Sweet), etc.

yup, see i`m

[Alucard]

[QUOTE=In Flames;628600][QUOTE=Alucard;628521]

No I'm still bulking. I'm going to start cutting when it gets close to summer. I'm trying to follow basically that same diet I posted above for you, except I add carbs to meals since I'm trying to bulk. Oatmeal, Cheese Grits, Uncle Ben's White Rice, Potatoes (White, Red or Sweet), etc.




where i live summers almost over... almost time to bulk up. but i need to have 6%-7% bodyfat. don`t want to get fat in the offseason. thanx..you guys are helping me alot. my training is in order just need to get that diet fixed.
whats you`re stats? and are you competing?

[sanga]

Sorry to pitch in here off topic Evan but hey Alucard your name is Dracula backwards, as in vampire for those that don`t know, did you do this on purpose?

Hope you are well Evan, looking forward to seeing you at The Cage mate.

[Alucard]

Sorry to pitch in here off topic Evan but hey Alucard your name is Dracula backwards, as in vampire for those that don`t know, did you do this on purpose?

Hope you are well Evan, looking forward to seeing you at The Cage mate.



yup. did it on purpose. i`ts just a user name anyway.
peace

[Ox]

"This year, the 15-day Chinese New Year begins today, ushering in the Year of the Ox."

That definitely made everyone in Animal-land think of you, Ev... Fuck it, we'll all take any good omens we can get.

Peace, G

Even if I see a heads up penny I pick it up...I'll take whatever I can get.

[Ox]

Is 3 meals and 3 shakes enough?

Meal 1 - 6 scrambled eggs, 2 packets of Quaker cheese grits - mixed in a big bowl with the eggs

Meal 2 - 2 scoops protein powder, 1/2 cup of oatmeal, 2 tablespoon PB, water or skim milk.

Meal 3 - 6-8 oz chicken breast, 2 cups green veggies, 1 baked potatoe, 1 Tablespoon Olive oil

Meal 4 - Same as Meal 2

Meal 5 - 6-8 oz Steak or chicken, 2 cups green veggies, 1 sweet potatoe, 1 Tablespoon Olive oil

Meal 6 - Same as meal 2+4

It's enough for me! Looks good bro....you might need a little more fat though.

[Ox]

O.K thanx...What i`m trying to say or ask is: for those 4 meals what do you eat? see i`m dieting down. then i want to stay lean, for example like you. i take a look at you. you always stay lean - most of the time, but still manage to pick up weight and grow? so what do you do....do more cardio? eat clean carbs? .....I`ve only been eating right for 2 years now. went from 165 being very skiny to 230. So i believe in the right diet...without diet yuo`re goin nowhere. Agian thanx for helping...now i just need to learn how to only eat 4 meals a day. been eating to much....5 meals and 3 shakes.

Here's what I eat in the offseason:

Meal 1: 6 whole eggs, 4 pieces Ezekiel Bread

Meal 2: 10 oz chciken breast, 1.5 cups cooked rice, 2 tbsp olive oil

PWO: 1 serving Torrent

Meal 3: 75g whey, 1 cup oats, 2 tbsp olive oil

Meal 4: same as meal 2

Meal 5: 1 lb of fatty fish or 12 oz red meat, 1.5 cups rice, green veggies, 2 tbsp oil

Meal 6: same as meal 3

[Ox]

[QUOTE=Ox, what rep range do you typically lift in 8-15?[/QUOTE]

For a straight set, 8-14. for drop sets etc... whatever.

[Ox]

Ox,

Hope everything is coming along and I can't wait for your progress updates during this YEAR OF THE OX! What do you think of a 5 day split where you train monday to friday and saturday/sunday off? I know its not good for recovery but it's convenient for my schedule. Do you suggest to give a try?

Thanks,
Lunatic

I tried it a couple years back and I feel that my workouts towards the end of the week suffered. I didn't like it. Having the weekend off is nice but I don't think it was the most beneficial. I wouldn't do it.

[Ox]

Sorry to pitch in here off topic Evan but hey Alucard your name is Dracula backwards, as in vampire for those that don`t know, did you do this on purpose?

Hope you are well Evan, looking forward to seeing you at The Cage mate.

Holy shit! Alucard is a fucking vampire! I'm keeping my eye on you Alucard.

[Alucard]

Here's what I eat in the offseason:

Meal 1: 6 whole eggs, 4 pieces Ezekiel Bread

Meal 2: 10 oz chciken breast, 1.5 cups cooked rice, 2 tbsp olive oil

PWO: 1 serving Torrent

Meal 3: 75g whey, 1 cup oats, 2 tbsp olive oil

Meal 4: same as meal 2

Meal 5: 1 lb of fatty fish or 12 oz red meat, 1.5 cups rice, green veggies, 2 tbsp oil

Meal 6: same as meal 3


Thanx ox. just what i was lookin for. This is my kind of diet..
oh and the vampire thing........ i just love red meat!
When are we gonna see some update pics on you? everybody`s waiting.

[In Flames]

It's enough for me! Looks good bro....you might need a little more fat though.

How can I add more fats man? Where should I add them, and what fat source should they be from?

Thanks bro!

I typically do 9-12 sets per body-part and 3-4 exercises at 3 sets a piece for 8-15 reps. Is that good enough?

[OoFaP]

Hey Evan,

I sent you a pm because it took forever for my registration here to finish but it went through so I'll repost it here for everyone to see.

I train at Bev Francis Powerhouse. I've seen your In The Trenches videos and started trying your version of the upright row. When I watch you it looks easy and then I try and it's a lot harder. Do you have any tips on how to do it?

I see you are strongly against intense cardio. I'm almost done cutting and I've been doing low intensity after lifting and HIIT on off days. Do you think I should do low intensity on off days too? I thought HIIT is muscle sparing since it's intense but for a short period of time. Is HIIT good while bulking to minimize fat gains or is low intensity better?

Also, like you I can put on fat very easily if I eat shit so once I am lean(like now) I am not in a rush to lose it. I'm planning on doing a slow bulk at 2 pounds a month so I don't add much fat if any. How does this sound? And should I first eat at maintenance for a week or 2 after cutting before I go right into a calorie surplus?

I'm just curious...I've seen you say not to buy stuff in plastic. Is this because your neurotic or there is a scientific explanation? You also said to refrigerate almonds or they go rancid but I've never done that and I think they are fine. I'm a little confused.

Thanks for your time. Sorry for all the questions but I got excited when I saw there was a thread to ask you stuff since I've been watching all your videos. Good luck in 2009...and will you be at Bev's any time soon?

[Lunatic001]

I tried it a couple years back and I feel that my workouts towards the end of the week suffered. I didn't like it. Having the weekend off is nice but I don't think it was the most beneficial. I wouldn't do it.

Thanks for your input Ox. Hope all is going well......

Lunatic

[Alucard]

Holy shit! Alucard is a fucking vampire! I'm keeping my eye on you Alucard.

Hey EVAN how you doin?
What do you think of this diet...I used the diet you gave me and modified it a bit.

06:30 6 whole eggs, 1cup low GI Meusli (60g carbs), 50g Almonds (25g fat)

07:30 PREW ...Animal pump
09:00 POW ... 1 serving torrent

10:00 11oz beef fillet or chicken, 11oz potato, 2tbs olive oil

12:30 70g whey, 2 pieces ezekiel bread with PB, 50g Almonds

15:00 same as 10 o`clock meal

18:00 70g whey, 2 pieces ezekiel bread with PB, 50g Almonds

20:30 11oz fish or beef fillet, 1 large sweet potato , green salad,

22:00 70g whey

To much fat? Enough carbs? If you have any suggestions please let me know?
Thanx again for your time ox.

[Ox]

Thanx ox. just what i was lookin for. This is my kind of diet..
oh and the vampire thing........ i just love red meat!
When are we gonna see some update pics on you? everybody`s waiting.

Once I get in better shape there will be more pics...sit tight ;) !

[Ox]

How can I add more fats man? Where should I add them, and what fat source should they be from?

Thanks bro!

I typically do 9-12 sets per body-part and 3-4 exercises at 3 sets a piece for 8-15 reps. Is that good enough?

I'd add a little more olive oil to the meals since you're not using nuts. You'll burn through the oil much quikcer than nuts. It sounds like you're doing enough volume in the gym. Just keep the intensity up and you'll be good.

[Ox]

Hey Evan,

I sent you a pm because it took forever for my registration here to finish but it went through so I'll repost it here for everyone to see.

I train at Bev Francis Powerhouse. I've seen your In The Trenches videos and started trying your version of the upright row. When I watch you it looks easy and then I try and it's a lot harder. Do you have any tips on how to do it?

I see you are strongly against intense cardio. I'm almost done cutting and I've been doing low intensity after lifting and HIIT on off days. Do you think I should do low intensity on off days too? I thought HIIT is muscle sparing since it's intense but for a short period of time. Is HIIT good while bulking to minimize fat gains or is low intensity better?

Also, like you I can put on fat very easily if I eat shit so once I am lean(like now) I am not in a rush to lose it. I'm planning on doing a slow bulk at 2 pounds a month so I don't add much fat if any. How does this sound? And should I first eat at maintenance for a week or 2 after cutting before I go right into a calorie surplus?

I'm just curious...I've seen you say not to buy stuff in plastic. Is this because your neurotic or there is a scientific explanation? You also said to refrigerate almonds or they go rancid but I've never done that and I think they are fine. I'm a little confused.

Thanks for your time. Sorry for all the questions but I got excited when I saw there was a thread to ask you stuff since I've been watching all your videos. Good luck in 2009...and will you be at Bev's any time soon?

The only tip I can give is to picture making a semi-circle between your waist(when the bar is down) and the top of your chest (when the bar is raised). As for cardio, if what you're doing works, keep doing it. High intensity cardio on a keto diet puts you at risk of burning protein for energy. I like low intensity. If adding weight slowly is what you want to do then you answered your own question! Personally, I think it's beneficial to take advantage of the post diet rebound you get after dietting strictly for a long time. I don't like plastic because it's crap...how's that for scientific?! If you don't like refrigerating your almonds, don't. But keeping them cool will only slow them down from turning.

[Ox]

Hey EVAN how you doin?
What do you think of this diet...I used the diet you gave me and modified it a bit.

06:30 6 whole eggs, 1cup low GI Meusli (60g carbs), 50g Almonds (25g fat)

07:30 PREW ...Animal pump
09:00 POW ... 1 serving torrent

10:00 11oz beef fillet or chicken, 11oz potato, 2tbs olive oil

12:30 70g whey, 2 pieces ezekiel bread with PB, 50g Almonds

15:00 same as 10 o`clock meal

18:00 70g whey, 2 pieces ezekiel bread with PB, 50g Almonds

20:30 11oz fish or beef fillet, 1 large sweet potato , green salad,

22:00 70g whey

To much fat? Enough carbs? If you have any suggestions please let me know?
Thanx again for your time ox.

In meal 1, you don't need almonds if you're having 6 whole eggs...too much fat. Same for the shake meals, if you have pb then you don't need almonds too. Add a tbsp of olive oil to your 8:30 meal and 10:00 meal.

[The Epidemic]

is better to break up ur cardio or do fewer longer sessions meaning

-doing cardio 4x a week for 30mins OR 2hrs or cardio 2x a week for 1hr?

next question is- when doing evening cardio, is best to it after or before ur last meal?

[OoFaP]

The only tip I can give is to picture making a semi-circle between your waist(when the bar is down) and the top of your chest (when the bar is raised). As for cardio, if what you're doing works, keep doing it. High intensity cardio on a keto diet puts you at risk of burning protein for energy. I like low intensity. If adding weight slowly is what you want to do then you answered your own question! Personally, I think it's beneficial to take advantage of the post diet rebound you get after dietting strictly for a long time. I don't like plastic because it's crap...how's that for scientific?! If you don't like refrigerating your almonds, don't. But keeping them cool will only slow them down from turning.

So your saying as soon as I'm done cutting I should go right into a caloric surplus? I was under the impression that when you cut your hormones are lower and metabolism is slower so you shouldn't jump back into a bulk right away because your body isn't ready for it. I know I heard of the rebound before but didn't know if it was true. If you say so I'll do it. Thanks.

[Ox]

is better to break up ur cardio or do fewer longer sessions meaning

-doing cardio 4x a week for 30mins OR 2hrs or cardio 2x a week for 1hr?

next question is- when doing evening cardio, is best to it after or before ur last meal?

I wouldn't go less than 30 min per session. I wouldn't break it into more than 2 sessions unless you go above two hours. For you, I would opt for the 4x a week option.

[Alucard]

In meal 1, you don't need almonds if you're having 6 whole eggs...too much fat. Same for the shake meals, if you have pb then you don't need almonds too. Add a tbsp of olive oil to your 8:30 meal and 10:00 meal.

And there you have it... thanx man. you`ve been a great help. i`ll be following this diet from this morning.
damn it feels great to get some help and tips from your faviourite bodybuilder.
peace

[Ox]

So your saying as soon as I'm done cutting I should go right into a caloric surplus? I was under the impression that when you cut your hormones are lower and metabolism is slower so you shouldn't jump back into a bulk right away because your body isn't ready for it. I know I heard of the rebound before but didn't know if it was true. If you say so I'll do it. Thanks.

Yes. If you diet properly there should be no reason why your metabolism or your testosterone production should slow down. A caloric surplus after HARD dietting is highly anabolic and you should take advantage of it if you really want to grow.

[Ox]

And there you have it... thanx man. you`ve been a great help. i`ll be following this diet from this morning.
damn it feels great to get some help and tips from your faviourite bodybuilder.
peace

Hahaha...good shit. Best of luck with it. Keep me updated.

[AFTazz06]

Ox, just wanted to ask you how would the transition from a Bulk diet to Keto work? Do you just remove carb sources a few times each week from Bulk to Keto? Same with Keto to Bulk, do you just add a few carb sources to each meal every week?

[OoFaP]

Yes. If you diet properly there should be no reason why your metabolism or your testosterone production should slow down. A caloric surplus after HARD dietting is highly anabolic and you should take advantage of it if you really want to grow.

What would you consider hard dieting? I've been on low calories and very strict with no cheating but I'm not doing an extreme contest diet to get sub 5% body fat or anything. I'd like to cut for another few weeks but I'm going back to school next week and with the shitty food choices there it's not logical to try and cut. I'm probably around 10% right now. I didn't do keto this time because it failed in the past. That was before I read this thread and realized I screwed it up. If by your definition this wasn't hard dieting then should I still take advantage of a post diet rebound or does none exist for me?

Also I was wondering...when you were in college how did you deal with eating, sleeping and staying strict? I finished my first freshman semester in December and besides a little extra fat from not being able to count calories it was fine. I didn't drink once and I'm not a partier but it's hard to avoid those things even though I have no interest in it since friends want me to go. I did a good job last time but I'm not looking forward to making more excuses this semester.

[Ox]

Ox, just wanted to ask you how would the transition from a Bulk diet to Keto work? Do you just remove carb sources a few times each week from Bulk to Keto? Same with Keto to Bulk, do you just add a few carb sources to each meal every week?

If you're in an all out bulk you may want to drop the carbs to about 100g a day for a week and then jus tget rid of em all together. In reverse, I just go from keto to adding 50g or so of carbs to each meal...you get a little wattery at first but that subsides.

[Ox]

What would you consider hard dieting? I've been on low calories and very strict with no cheating but I'm not doing an extreme contest diet to get sub 5% body fat or anything. I'd like to cut for another few weeks but I'm going back to school next week and with the shitty food choices there it's not logical to try and cut. I'm probably around 10% right now. I didn't do keto this time because it failed in the past. That was before I read this thread and realized I screwed it up. If by your definition this wasn't hard dieting then should I still take advantage of a post diet rebound or does none exist for me?

Also I was wondering...when you were in college how did you deal with eating, sleeping and staying strict? I finished my first freshman semester in December and besides a little extra fat from not being able to count calories it was fine. I didn't drink once and I'm not a partier but it's hard to avoid those things even though I have no interest in it since friends want me to go. I did a good job last time but I'm not looking forward to making more excuses this semester.

I consider hard dieting when you've been depriving yourself for months, you're starving, and you've been doing a shitload of cardio. I'd say you need to get your bodyfat extremely low in order to truly experience a big rebound. If you're at 10%, chances are you will not experience a dramatic rebound. If I were you I would just add carbs slowly until you reach the amount you feel is sufficient. Through college, I was very dedicated to the bodybuilding lifestyle. Sounds like you stay very dedicated as well. I think staying up late and partying are the most detrimental. Even if you're diet is not perfect because you're at school, just get your training in and you'll stay on track.

[OoFaP]

I consider hard dieting when you've been depriving yourself for months, you're starving, and you've been doing a shitload of cardio. I'd say you need to get your bodyfat extremely low in order to truly experience a big rebound. If you're at 10%, chances are you will not experience a dramatic rebound. If I were you I would just add carbs slowly until you reach the amount you feel is sufficient. Through college, I was very dedicated to the bodybuilding lifestyle. Sounds like you stay very dedicated as well. I think staying up late and partying are the most detrimental. Even if you're diet is not perfect because you're at school, just get your training in and you'll stay on track.

Thanks for answering all my questions. I'll probably have more soon.

[BigFeitz]

hey ox, i had a question. everyone says i have a pretty big back, but to me i feel like it lagging. my traps don't seem big enough, my thickness isn't all there; and my lats aren't as wide as i would like, especially lower lats. they kind of just cut off at the ribs. and well i think you have a huge back, with both great depth and width. so i was wondering what do you think are some good exercises for bringing it up? and how much volume do you think is necessary?

[Ox]

hey ox, i had a question. everyone says i have a pretty big back, but to me i feel like it lagging. my traps don't seem big enough, my thickness isn't all there; and my lats aren't as wide as i would like, especially lower lats. they kind of just cut off at the ribs. and well i think you have a huge back, with both great depth and width. so i was wondering what do you think are some good exercises for bringing it up? and how much volume do you think is necessary?

Most compound free weight exercises are great for back development:
bent over barbell rows
deads
dumbell rows

I also think that doing drop sets on close grip cable rows is a great idea.

Volume can vary. You can do 10 sets of deads and have that be more than comparable to 20 sets of mahine exercises. It all depends. Generally speaking, 16 sets is a good number.

[calcaneous]

Hey ox,


I used your diet routine last summer to help cut down (2/3 month cut, just to get rid of some fat and see where my "base" was at) Well, this summer i have a photoshoot wit a very talented photographer (wants to do some fitness shots, etc.)

Im just wondering how i should diet to few days before the shoot so i dont look too flat.

Im probably going to do 2200, till i stop losing weight, then decrease it down to 2000 (i did 2000 last summer)

[Ox]

Hey ox,


I used your diet routine last summer to help cut down (2/3 month cut, just to get rid of some fat and see where my "base" was at) Well, this summer i have a photoshoot wit a very talented photographer (wants to do some fitness shots, etc.)

Im just wondering how i should diet to few days before the shoot so i dont look too flat.

Im probably going to do 2200, till i stop losing weight, then decrease it down to 2000 (i did 2000 last summer)


Just diet until you're in the shape you need to be in. You don't need to do anything different the days before the shoot.

[5150]

Hey Evan,

I use A sugar free syrup that contains Sorbitol occasionally... What's your take on Sorb and sugar alcohols in general? Thanks.

Phil

[andrewT]

Hey Evan,

I don't like to bust the chops of the pros since I know you guys get asked the same q's over and over. But with this I would your insight

I am 19. Been bulking for about 2 1/2 months. went from 185 to about 197. I eat as clean as I can, except dinner is at my mom's discretion but usually is pretty healthy too. I have a 36-38" waist depending on if I am bloated or not and people keep telling me I am getting a spare tire. I was just wondering when you were doing your perma bulk did you ever do morning cardio to minimize fat gains? and if so how often? I also feel out of breath alot easier than I use to so I feel maybe it would be good for cardiovascular health as well. Will the cardio kill my gains? I am NOT looking for a beach body, just trying to stay healthy at the same time I bulk

Also if I do end up doing cardio would you recommend eaa stack before or after? ( I know your a huge nitro freak but I can't afford it)

thanks a bunch bro, looking forward to your response

[Piaz96]

I went to ABC at the muscle mill this past weekend and it was awesome. By the way missed you at this one. I got the pleasure to train legs with Vinny. I had a great workout with him and it was unbelievable. I got some pump and felt such a rush of blood rushing to my quads and hamis like never before. At one point i couldnt even stand. What really boggled my mind was that we did 4 exercises and about 5-6 sets. Vinny mentioned while training with him that i need to control my weight im using better. Since saturday its the start of a new week, and i know i dont have the ability to train with a pro for every body part. I wanted to know how i can get that great pump for other muscles as well.

[andrewT]

Hey Evan,

I don't like to bust the chops of the pros since I know you guys get asked the same q's over and over. But with this I would your insight

I am 19. Been bulking for about 2 1/2 months. went from 185 to about 197. I eat as clean as I can, except dinner is at my mom's discretion but usually is pretty healthy too. I have a 36-38" waist depending on if I am bloated or not and people keep telling me I am getting a spare tire. I was just wondering when you were doing your perma bulk did you ever do morning cardio to minimize fat gains? and if so how often? I also feel out of breath alot easier than I use to so I feel maybe it would be good for cardiovascular health as well. Will the cardio kill my gains? I am NOT looking for a beach body, just trying to stay healthy at the same time I bulk

Also if I do end up doing cardio would you recommend eaa stack before or after? ( I know your a huge nitro freak but I can't afford it)

thanks a bunch bro, looking forward to your response

sorry Ox, forgot to specify that I am looking for some insight on what you did when you were in college at this stage in the bbing game

thanks bro

[Piaz96]

I went to ABC at the muscle mill this past weekend and it was awesome. By the way missed you at this one. I got the pleasure to train legs with Vinny. I had a great workout with him and it was unbelievable. I got some pump and felt such a rush of blood rushing to my quads and hamis like never before. At one point i couldnt even stand. What really boggled my mind was that we did 4 exercises and about 5-6 sets. Vinny mentioned while training with him that i need to control my weight im using better. Since saturday its the start of a new week, and i know i dont have the ability to train with a pro for every body part. I wanted to know how i can get that great pump for other muscles as well.

Hey ox, forgot to mention the question i was asking was if you can give me some advice on what to do for other muscles as well from what i told you in my post

[TheDarkHalf]

Hey Ox, long time lurker - first time poster on your thread. I'm thinking about giving keto a shot here in a few weeks and just wanted to make sure I have all my ducks in a row before starting. Some info about myself - I'm 24, 6'0, 230, and i'm guessing my bf is between 15-20%. Currently my squat is 375, bench is 310, deadlift is 390.

The keto diet is a 1:1 ratio of protein and fats. No cheating for 12 days, then a cheat meal once per week of at least 200g carbs. When doing cardio bpm should be between 120-130. Supplements include Nitro, uniliver, omega, flex, pak, and a whey isolate. Optional supplements include BCAAs, Storm, Cuts, NOX3, and Pump. Foods should consist of natty PB, extra virgin olive oil, nuts, green veggies (green beans, spinach, broccoli, asparagus), macadamia nut oil, tuna, chicken, iso whey, eggs, metamucil, black coffee, fish.

If plateauing occurs, adjust the fats down

Training should not vary from offseason training and cardio should be done upon waking and/or PWO.

Am I missing anything here big guy? Any other words would be appreciated. This is my second cut (coming off a bulk) - last time I carb cycled and had great results, but I want to try something else to see what works best for me.

[Ox]

Hey Evan,

I use A sugar free syrup that contains Sorbitol occasionally... What's your take on Sorb and sugar alcohols in general? Thanks.

Phil

It's crap...stay away from it.

[Ox]

Hey Evan,

I don't like to bust the chops of the pros since I know you guys get asked the same q's over and over. But with this I would your insight

I am 19. Been bulking for about 2 1/2 months. went from 185 to about 197. I eat as clean as I can, except dinner is at my mom's discretion but usually is pretty healthy too. I have a 36-38" waist depending on if I am bloated or not and people keep telling me I am getting a spare tire. I was just wondering when you were doing your perma bulk did you ever do morning cardio to minimize fat gains? and if so how often? I also feel out of breath alot easier than I use to so I feel maybe it would be good for cardiovascular health as well. Will the cardio kill my gains? I am NOT looking for a beach body, just trying to stay healthy at the same time I bulk

Also if I do end up doing cardio would you recommend eaa stack before or after? ( I know your a huge nitro freak but I can't afford it)

thanks a bunch bro, looking forward to your response


when I was gaining I NEVER did cardio. I always trained hard and even if I put on some fat, I never got too fat. I'm not going to tell you NOT to do cardio but I feel that if you're trianing with INTENSITY...drop sets, super sets, giant sets and doing heavy compound free weight movements, you should stay in decent cradiovascular health. If you feel cardio will help you then you should do it. I would not use any stimulants or fat burners.

[Ox]

I went to ABC at the muscle mill this past weekend and it was awesome. By the way missed you at this one. I got the pleasure to train legs with Vinny. I had a great workout with him and it was unbelievable. I got some pump and felt such a rush of blood rushing to my quads and hamis like never before. At one point i couldnt even stand. What really boggled my mind was that we did 4 exercises and about 5-6 sets. Vinny mentioned while training with him that i need to control my weight im using better. Since saturday its the start of a new week, and i know i dont have the ability to train with a pro for every body part. I wanted to know how i can get that great pump for other muscles as well.

You just need to establish your mind muscle connection. It'll some in time as you leanr yourself better and learn to better adjust your training.

[Ox]

Hey Ox, long time lurker - first time poster on your thread. I'm thinking about giving keto a shot here in a few weeks and just wanted to make sure I have all my ducks in a row before starting. Some info about myself - I'm 24, 6'0, 230, and i'm guessing my bf is between 15-20%. Currently my squat is 375, bench is 310, deadlift is 390.

The keto diet is a 1:1 ratio of protein and fats. No cheating for 12 days, then a cheat meal once per week of at least 200g carbs. When doing cardio bpm should be between 120-130. Supplements include Nitro, uniliver, omega, flex, pak, and a whey isolate. Optional supplements include BCAAs, Storm, Cuts, NOX3, and Pump. Foods should consist of natty PB, extra virgin olive oil, nuts, green veggies (green beans, spinach, broccoli, asparagus), macadamia nut oil, tuna, chicken, iso whey, eggs, metamucil, black coffee, fish.

If plateauing occurs, adjust the fats down

Training should not vary from offseason training and cardio should be done upon waking and/or PWO.

Am I missing anything here big guy? Any other words would be appreciated. This is my second cut (coming off a bulk) - last time I carb cycled and had great results, but I want to try something else to see what works best for me.

Damn bro...you got it. I would just go 2 weeks before having the first cheat meal. Oh, and make sure it's a 1:1 CALORIE ratio. You're good.

[TheDarkHalf]

Damn bro...you got it. I would just go 2 weeks before having the first cheat meal. Oh, and make sure it's a 1:1 CALORIE ratio. You're good.

Awesome man! Thanks for the quick response. And yea that's what I meant to put, the 1:1 calorie ratio. I know there are about a million threads on here regarding how to set up meals for the diet. I think somewhere I read somewhere that 3 meals and 3 shakes are okay. Is that a solid place for someone trying keto for the first time to start? Or would you recommend more of a focus on solid foods instead of those shakes? Thanks again Ox.

[andrewT]

when I was gaining I NEVER did cardio. I always trained hard and even if I put on some fat, I never got too fat. I'm not going to tell you NOT to do cardio but I feel that if you're trianing with INTENSITY...drop sets, super sets, giant sets and doing heavy compound free weight movements, you should stay in decent cradiovascular health. If you feel cardio will help you then you should do it. I would not use any stimulants or fat burners.

I appreciate the insight bro!

Take care!

[OoFaP]

Hey again,

I'm back at college now and two of my meals are in the dining hall. I keep it as clean as possible by eating a salad which contains lettuce, spinach, cucumbers and no dressing. I have some whole eggs, some whites and then whatever meat is there. My problem is the carbs. The cleanest carb is whole wheat bread but even that has high fructose corn syrup. I've been using honey nut cheerios, whole wheat bread, and frosted shredded wheats as my carb sources there. Is this a problem with the moderately high sugar content? What would you eat if you were me?

[Ox]

Awesome man! Thanks for the quick response. And yea that's what I meant to put, the 1:1 calorie ratio. I know there are about a million threads on here regarding how to set up meals for the diet. I think somewhere I read somewhere that 3 meals and 3 shakes are okay. Is that a solid place for someone trying keto for the first time to start? Or would you recommend more of a focus on solid foods instead of those shakes? Thanks again Ox.

It's more a matter of preferance. I always did 3 and 3. This year I'm doing 4 whole and 2 shakes. I just wouldn't do more shakes than whole food meals that's all.

[Ox]

Hey again,

I'm back at college now and two of my meals are in the dining hall. I keep it as clean as possible by eating a salad which contains lettuce, spinach, cucumbers and no dressing. I have some whole eggs, some whites and then whatever meat is there. My problem is the carbs. The cleanest carb is whole wheat bread but even that has high fructose corn syrup. I've been using honey nut cheerios, whole wheat bread, and frosted shredded wheats as my carb sources there. Is this a problem with the moderately high sugar content? What would you eat if you were me?

I would buy a tube of quick oats and bring a baggie of em and then just throw hot water on em when you get to the cafeteria.

[TheDarkHalf]

It's more a matter of preferance. I always did 3 and 3. This year I'm doing 4 whole and 2 shakes. I just wouldn't do more shakes than whole food meals that's all.

Sounds good.

Sorry to bombard with ?'s, I have two more. Should I expect my strength to drop/will I still be able to push my strength forward? I was thinking of taking a week off (i've been lifting hard for a bit, want to give my body the rest - may just do cardio during that week) would it be best to start keto on an off week or during a regular lifting week? I gotta nitpick bro, when I do something I do it spot on.

[Ox]

Sounds good.

Sorry to bombard with ?'s, I have two more. Should I expect my strength to drop/will I still be able to push my strength forward? I was thinking of taking a week off (i've been lifting hard for a bit, want to give my body the rest - may just do cardio during that week) would it be best to start keto on an off week or during a regular lifting week? I gotta nitpick bro, when I do something I do it spot on.

So long as you try and train just as heavy and with the same intensity, your strength should not drop. If you lose a lot of bodyweight your strength will probably drop slightly on your pressing movements but only a little. Start on a regular week.

[TheDarkHalf]

So long as you try and train just as heavy and with the same intensity, your strength should not drop. If you lose a lot of bodyweight your strength will probably drop slightly on your pressing movements but only a little. Start on a regular week.

Awesome bro, thanks again for all your help.

[Alucard]

Hey ox! how you doing?
Been following the diet...want to know what you think of this one?

05:00 5 whole eggs (hate them!), 50g carbs, efa,300g vitC,vitB and bcaa`s

06:00 animal pump..then TRAIN
07:30 Torrent, bcaa`s, animal pak

10:00 300g lean steak or fish, 50g carbs, 1tbs olive oil

12:30 60g whey, 50g carbs, 50g macadamia nuts

15:00 300g lean steak, 50g carbs, 1tbs olive oil

18:00 60g whey, 50g macadamia nuts

20:30 300 fish or lean steak, green veggies, 1 tbs olive oil

22:30 60g whey, efa`s, 300g vitC, vitB and bcaa`s

and thats it... want to know iff this diet will work to pick up lean muscle and iff
i throw in 3- 30 min cardio sessions i`ll be able to lose some fat? please give me
your thoughts on this? what you think of this diet.
thanks evan... ps whats your current weight and how are you?

[Alucard]

Hey ox! how you doing?
Been following the diet...want to know what you think of this one?

05:00 5 whole eggs (hate them!), 50g carbs, efa,300g vitC,vitB and bcaa`s

06:00 animal pump..then TRAIN
07:30 Torrent, bcaa`s, animal pak

10:00 300g lean steak or fish, 50g carbs, 1tbs olive oil

12:30 60g whey, 50g carbs, 50g macadamia nuts

15:00 300g lean steak, 50g carbs, 1tbs olive oil

18:00 60g whey, 50g macadamia nuts

20:30 300 fish or lean steak, green veggies, 1 tbs olive oil

22:30 60g whey, efa`s, 300g vitC, vitB and bcaa`s

and thats it... want to know iff this diet will work to pick up lean muscle and iff
i throw in 3- 30 min cardio sessions i`ll be able to lose some fat? please give me
your thoughts on this? what you think of this diet.
thanks evan... ps whats your current weight and how are you?

... between torrent and that next meal should i eat something or maybe drink 1 scoop
whey with torrent? oh yes and i also use about 30-40mg of Coenzyme Q10 a day?whats
your take on Q10? Thanx again ox.

[Blake2134]

In plain simple english, what is ketosis? I looked it up and I have a Physiology class but I'd like to hear a normal person say it so I can grasp it much more effectively. Also...all of these links popped up saying how dangerous it is to the body. If it is self enduced by the elimination of carbs...would it be safe? Do these dangers only apply to those with diabetes, etc? What's your take on this Evan? I know you've been workin with Dave and had great results. Man muscle meals is hilarious...how you kept rippin on Guy Cisternino...could NOT stop laughing!

[Ox]

Hey ox! how you doing?
Been following the diet...want to know what you think of this one?

05:00 5 whole eggs (hate them!), 50g carbs, efa,300g vitC,vitB and bcaa`s

06:00 animal pump..then TRAIN
07:30 Torrent, bcaa`s, animal pak

10:00 300g lean steak or fish, 50g carbs, 1tbs olive oil

12:30 60g whey, 50g carbs, 50g macadamia nuts

15:00 300g lean steak, 50g carbs, 1tbs olive oil

18:00 60g whey, 50g macadamia nuts

20:30 300 fish or lean steak, green veggies, 1 tbs olive oil

22:30 60g whey, efa`s, 300g vitC, vitB and bcaa`s

and thats it... want to know iff this diet will work to pick up lean muscle and iff
i throw in 3- 30 min cardio sessions i`ll be able to lose some fat? please give me
your thoughts on this? what you think of this diet.
thanks evan... ps whats your current weight and how are you?

Looks good man. Keep with it for a month and see where it puts you and then make adjustments if you feel you need to. If you want to put on size, I'd skip the cardio. But that's just me. When I wanna gain, I wanna GAIN. I think it doesn't make sense to try and do both at the same time. When it's time to grow you GROW, when it's time to diet, you DIET and you diet HARD! 294 this morning and kicking ass.

[Ox]

... between torrent and that next meal should i eat something or maybe drink 1 scoop
whey with torrent? oh yes and i also use about 30-40mg of Coenzyme Q10 a day?whats
your take on Q10? Thanx again ox.

A scoop of whey 30 min after the Torrent is a good idea. I think Coenzyme Q10 is expensive and overrated.

[Ox]

In plain simple english, what is ketosis? I looked it up and I have a Physiology class but I'd like to hear a normal person say it so I can grasp it much more effectively. Also...all of these links popped up saying how dangerous it is to the body. If it is self enduced by the elimination of carbs...would it be safe? Do these dangers only apply to those with diabetes, etc? What's your take on this Evan? I know you've been workin with Dave and had great results. Man muscle meals is hilarious...how you kept rippin on Guy Cisternino...could NOT stop laughing!

Ketosis is when your body relies on burning fat for energy. Would I do it if it wasn't good for me?! :) Seriously though, done with healthy fats and quality protein, green veggies, a nd the right supps, done for a PERIOD of time each year, you should be fine. I wouldn't do it all year but to diet down and get in shape I don't see what's wrong with it. Guy is a pain in the ass and I like ripping on him.

[TheDarkHalf]

Hey big guy,

what are you thoughts on sodium intake while being on ketosis and how closely should it be monitored?

[NJC_Manhattan]

Hey Ox, gotta a supp question for you...

Here is my stak

Pak
Omega
Flex
Uniliver
CoQ10
Whey protein
NO2 supp
BCAA supp
ZMA (before bed)

Was thinking of adding Cuts and M-stak to this, wanted to get your thoughts. My diet is 7 small meals a day, all clean quality foods and minimal carbs, I hit the gym 6 days a week, and I'm looking for the etched out of stone look (yea I know its vanity). Thanks in advance man. You do great things.

[Alucard]

Looks good man. Keep with it for a month and see where it puts you and then make adjustments if you feel you need to. If you want to put on size, I'd skip the cardio. But that's just me. When I wanna gain, I wanna GAIN. I think it doesn't make sense to try and do both at the same time. When it's time to grow you GROW, when it's time to diet, you DIET and you diet HARD! 294 this morning and kicking ass.

294! damn thats awesome! so you are a giant now!!
cant`t wait to see the improvements you`ve made...
thanx for the help again... just 1 more_ basicly your saying i`ll
be able to gain some lean muscle, but keep cardio low or maybe even
no cardio at all?

[Ox]

Hey big guy,

what are you thoughts on sodium intake while being on ketosis and how closely should it be monitored?

I think that you should make a conscious effort TO salt your food while on keto simply because you have a tendency to dehydrate easier because you're not holding all that fluid from the carbs. Besides, sodium is important for performance in the gym. Don't go over board but if you're eating all home cooked food then chances are you will NEED to add some salt. I don't know if you have any plans of competing or not but one of the biggest mistekes you can make leading up to a show is to limit your sodium. Aside from the above mentioned reasons, you will look flat, have no pump and if you decide to try and drop some fluid by reducing your sodium, you will have no response because you have already kept it so low for so long.

[Ox]

Hey Ox, gotta a supp question for you...

Here is my stak

Pak
Omega
Flex
Uniliver
CoQ10
Whey protein
NO2 supp
BCAA supp
ZMA (before bed)

Was thinking of adding Cuts and M-stak to this, wanted to get your thoughts. My diet is 7 small meals a day, all clean quality foods and minimal carbs, I hit the gym 6 days a week, and I'm looking for the etched out of stone look (yea I know its vanity). Thanks in advance man. You do great things.

Yeah man, by all means, throw the cuts and the m-stak in there too. It'll only help.

[Ox]

294! damn thats awesome! so you are a giant now!!
cant`t wait to see the improvements you`ve made...
thanx for the help again... just 1 more_ basicly your saying i`ll
be able to gain some lean muscle, but keep cardio low or maybe even
no cardio at all?

I say FUCK CARDIO!

[NJC_Manhattan]

Yeah man, by all means, throw the cuts and the m-stak in there too. It'll only help.

Much appreciated man. I'll add that next month

[TheDarkHalf]

I think that you should make a conscious effort TO salt your food while on keto simply because you have a tendency to dehydrate easier because you're not holding all that fluid from the carbs. Besides, sodium is important for performance in the gym. Don't go over board but if you're eating all home cooked food then chances are you will NEED to add some salt. I don't know if you have any plans of competing or not but one of the biggest mistekes you can make leading up to a show is to limit your sodium. Aside from the above mentioned reasons, you will look flat, have no pump and if you decide to try and drop some fluid by reducing your sodium, you will have no response because you have already kept it so low for so long.

I don't have any plan on competing (but hey you never know!), just a thought that crossed my mind and wanted to pick your brain on the subject. Thanks bro much appreciated.

[TheDarkHalf]

I say FUCK CARDIO!

X2, enjoy not having to do cardio while bulking - cardio sucks.

[Alucard]

I say FUCK CARDIO!

lol... yep fuck cardio..thanx ox!
enjoy.

[Blake2134]

Ketosis is when your body relies on burning fat for energy. Would I do it if it wasn't good for me?! :) Seriously though, done with healthy fats and quality protein, green veggies, a nd the right supps, done for a PERIOD of time each year, you should be fine. I wouldn't do it all year but to diet down and get in shape I don't see what's wrong with it. Guy is a pain in the ass and I like ripping on him.

Thanks for the info Evan...appreciate it! Man I'm fuckin shakin in my boots to see you on stage again! Peace brother!

[OoFaP]

Have you ever heard of Anabolic Pump by USP labs or used it? Just wondering your thoughts on it if you have ever tried it. It's here if you never heard of it before so you can look at the ingredients. http://www.bodybuilding.com/store/usp/anabolic.html

[Maiden69]

Have you ever heard of Anabolic Pump by USP labs or used it? Just wondering your thoughts on it if you have ever tried it. It's here if you never heard of it before so you can look at the ingredients. http://www.bodybuilding.com/store/usp/anabolic.html

Yo Bro, have you read the rules?

9) Conflicts of Interest...
The Forvm is a forum run by the brothers at Animalpak.com, a website dedicated to all things Animal. Animal is more than a lifestyle... It is a way of life, a relentless pursuit of iron. Yet Animal also represents a line of supplements--a solid fucking one at that. So understand that the "Packs" section will be devoted exclusively to Animal supplements. Now if you wanna talk about other supplements in general, post in the "Supplements 101" sub-section. But like we said before, this is a forum run by Animal. So we do not want to see the promotion of our competitors or their products. You can talk about supplements generally (creatine, whey protein, NO products), but not by specific name. We don't want this community filled up with reps or shills for other companies promoting their wares. At the same time, we will not condone the bashing of other companies, stores, or anything related to this industry. There will be no condescension, no talking down or berating. Treat all members with the utmost respect. Do not undermine the Animal brand, the marketing that supports it or sabotage directly or indirectly any business enterprises related to Universal Nutrition.

[OoFaP]

Yo Bro, have you read the rules?

I know but I want his opinion on it not a bunch of random people. Plus, Animal doesn't have a similar product out.

[DaveK]

Know what you mean. My prep starts March 1st. Gotta ease into that cardio stuff very slowly....hate it!




X2, enjoy not having to do cardio while bulking - cardio sucks.

[Ox]

Have you ever heard of Anabolic Pump by USP labs or used it? Just wondering your thoughts on it if you have ever tried it. It's here if you never heard of it before so you can look at the ingredients. http://www.bodybuilding.com/store/usp/anabolic.html

Unfortunately, I don't know a whole lot about it. I checked out the product profile and the ingredients and, again, I don't really know enough about them. What I take from it is that they are trying to potentiate insulin sensitivity? Not 100% sure. But to answer your question I don't have any experience with it.

[Ox]

Know what you mean. My prep starts March 1st. Gotta ease into that cardio stuff very slowly....hate it!

It's not so much that I HATE it...I just don't want to do it unless I absolutely have to :)

[5150]

Couple of questions about Oils.....

1). Do you only use Coconut oil in the off season? Since it's only used as energy and not an EFA do you only use it early in the day or before training?

2). How do you intake your Evening Primrose oil and at what quantity? Capsules or do you have liquid? Thanks

Phil

[Sandpig]

Hey bud, I got Bronchitis last month and stopped training, but did cardio everyday. When I got better, I was so sick of cardio that I decided to hit the weights everyday. One bodypart/day, about 40 minutes/day. I like it, and I think it's doing me good. You think I can stick with these short workouts, or will I have to add rest days in eventually?

Good Luck, to you.

[Ox]

Couple of questions about Oils.....

1). Do you only use Coconut oil in the off season? Since it's only used as energy and not an EFA do you only use it early in the day or before training?

2). How do you intake your Evening Primrose oil and at what quantity? Capsules or do you have liquid? Thanks

Phil

I only use coconut oil in the offseason as extra calories. I just throw it wherever it fits. As for the evening primrose oil, I take two Animal Omega Paks a day, one with breakfast and one mid-afternoon. Those are capsules.

[Ox]

Hey bud, I got Bronchitis last month and stopped training, but did cardio everyday. When I got better, I was so sick of cardio that I decided to hit the weights everyday. One bodypart/day, about 40 minutes/day. I like it, and I think it's doing me good. You think I can stick with these short workouts, or will I have to add rest days in eventually?

Good Luck, to you.

Hard to tell. If you're training with lighter weights, not a lot of volume, and not a lot of compound movements you can probably get away with no breaks. Once you put in heavy squats and deads and up the intensity, chances are you're going to need off days. My advice: take two days off a week.

[Fricano]

In training videos with pro bodybuilders I often see them, say if they are doing four set, do the first two sets with lighter weight, the third with heavier weight but not all out and then finish with one all out set. I know there is no "right" way to train you kinda have to figure it out for yourself but why do pros do this? Is this a better way to train than just four straight sets at the same weight? Just wondering what your thoughts were on this. Thanks in advance.

[Ashouk]

Hello Ox:

Generally speaking, is it crucial to include carbs with every meal during a bulking phase? For those who seem to always get bloated easily, would it be unproductive if carbs are omitted in the last 2 meals of a 6 meal plan (ie. the times where you don't really need them) Or is the inclusion of carbs in EVERY meal an absolute must for optimal size gains?
Thank you for your time.

[Blake2134]

Yo Evan, sorry to load up on the q's...got lots in this game though and why not ask one of the best? Tell me that doesn't make sense! I read about you in MD about your legs I think and how you strongly believe that training ANY lagging body part twice a week is unnecessary. Is that true? I trained my arms twice a week to catch em up to my torso muscles and legs, and it worked. But I just recently tried it again and there was no progress. So I'm kinda in a pickle. Am I way off and you were merely stating that rule applies to yourself? Or is that your general philosophy towards training? Would appreciate your insight on this!

[Ox]

In training videos with pro bodybuilders I often see them, say if they are doing four set, do the first two sets with lighter weight, the third with heavier weight but not all out and then finish with one all out set. I know there is no "right" way to train you kinda have to figure it out for yourself but why do pros do this? Is this a better way to train than just four straight sets at the same weight? Just wondering what your thoughts were on this. Thanks in advance.

I don't know why guys do that. That always annoyed me. Aside from a warmup set at the begging of my workout, I always like to start with the heaviest weight possible and try to carry that wieght through all sets of the exercise. If I have to, I'll drop weight from there but if possible, I'll do all the sets with the same weight.

[Ox]

Hello Ox:

Generally speaking, is it crucial to include carbs with every meal during a bulking phase? For those who seem to always get bloated easily, would it be unproductive if carbs are omitted in the last 2 meals of a 6 meal plan (ie. the times where you don't really need them) Or is the inclusion of carbs in EVERY meal an absolute must for optimal size gains?
Thank you for your time.

Just eat the damn carbs! Seriously though, after your body gets used to em, the bloat will go down some. I believe they should be in EVERY meal if you REALLY want to gain size. When it's time to get big, you get BIG. When it's time to diet, you diet and diet hard! So don't feel bad...you eat big to grow and you diet hard to get shredded; that's the process.

[Ox]

Yo Evan, sorry to load up on the q's...got lots in this game though and why not ask one of the best? Tell me that doesn't make sense! I read about you in MD about your legs I think and how you strongly believe that training ANY lagging body part twice a week is unnecessary. Is that true? I trained my arms twice a week to catch em up to my torso muscles and legs, and it worked. But I just recently tried it again and there was no progress. So I'm kinda in a pickle. Am I way off and you were merely stating that rule applies to yourself? Or is that your general philosophy towards training? Would appreciate your insight on this!

I've never felt that just training a bodypart more often was the answer. You need to try different things and see why your other parts are growing ahead of others. Try different techniques, schemes, etc etc but just don't do MORE of THE SAME. If THE SAME was good and it were working you wouldn't need to do more of it! That's what makes sense to me. If If you were unable to pass a test becuase you didn't know the answers, you wouldn't simply take it over and over again in hopes of actually passing. You would find the answers to the questions you didn't know and then go back and pass it. If you're not stimulating the muscle on Monday, doin' em again on Thursday is probably not going to be productive. Like I said, try and get to the root of it and figure it out.

[danlerno]

Hey Ox I got a quick question for you ...I just started my cut and was reworking my stack from my bulk. I know your a huge supporter of Nitro so I figured I would turn to u. I'm gonna be hitting my cardio in the AM. Cuts as soon as I wake up then Nitro at the end of my cardio session. For my workout in the afternoon: cuts 45 min pre-workout, EAA nitro at the beginning then a pak of Nitro at the end followed up by a serving of Universal Specialized Protein for Lean Mass (110 calories and 20 g protein). What you think? Missing anything? Thanks a lot man.

Looking forward to seeing you on stage at the NY pro...where can I go to get some tickets?

[Ox]

Hey Ox I got a quick question for you ...I just started my cut and was reworking my stack from my bulk. I know your a huge supporter of Nitro so I figured I would turn to u. I'm gonna be hitting my cardio in the AM. Cuts as soon as I wake up then Nitro at the end of my cardio session. For my workout in the afternoon: cuts 45 min pre-workout, EAA nitro at the beginning then a pak of Nitro at the end followed up by a serving of Universal Specialized Protein for Lean Mass (110 calories and 20 g protein). What you think? Missing anything? Thanks a lot man.

Looking forward to seeing you on stage at the NY pro...where can I go to get some tickets?

The only thing I would do differently is to place the Nitro at both the middle of your cardio session and the middle of your training. Another thing to consider is your EFA supplementation. I consider them as staple right along side pak. And while EFAs are important all year round just like vitamins and minerals, you REALLY wanna make sure you have em in when you're dietting. Animal Omega is a great option. But either way, make sure you get em in. As for NY, the tickets haven't gone on sale yet but when they do, you should be able to find em on www.bevfrancis.com PEACE!

[nordik]

Ox,

In the past, what do you think contributed most to causing your bench strength to rise? There's alot of variables that people discuss and break down obviously, but I wanted your input. Was there anything specific you did to work on pressing strength or did it all just kinda come together as you gained overall size and trained everything?

[Ox]

Ox,

In the past, what do you think contributed most to causing your bench strength to rise? There's alot of variables that people discuss and break down obviously, but I wanted your input. Was there anything specific you did to work on pressing strength or did it all just kinda come together as you gained overall size and trained everything?

Unfortunately, probably my tricep and shoulder strength! That and my bodyweight increasing. If you want tips for a big bench you're talkin to the wrong guy. For my size, I don't think I have that strong of a bench. I wish I could attribute my increase in bench strength to the building of significantly bigger chest but unfortunately, my chest has never grown at the rate which I hope for.

[NickSP]

The only thing I would do differently is to place the Nitro at both the middle of your cardio session and the middle of your training.

So if you were to only use one Nitro a day for cardio, you'd suggest doing it during rather than before or after?

[nordik]

Unfortunately, probably my tricep and shoulder strength! That and my bodyweight increasing. If you want tips for a big bench you're talkin to the wrong guy. For my size, I don't think I have that strong of a bench. I wish I could attribute my increase in bench strength to the building of significantly bigger chest but unfortunately, my chest has never grown at the rate which I hope for.

I hear ya man. The bench and my chest are the nemesis. But even so, I still would say you've got some nice strength on the bench. I think in the MD Poland vid I watched you were repping 405 on the flat. Nice stuff right there.

[Ox]

So if you were to only use one Nitro a day for cardio, you'd suggest doing it during rather than before or after?

I would definitely do it during/toward the beggining of the session.

[scott011093]

Ox i have a question idk if u would know but is pump ok to take for someone with asthma?

[OoFaP]

This might sound stupid but I post on another forum and there is an argument about whether you should cut certain foods out on a cut. I said I only eat low GI carbs and I get rid of all dairy. I also mentioned you as some back up about the no dairy but everyone is so caught up with the idea as long as you eat under maintenance then it doesn't matter. Would you mind giving an intelligent explanation that I can post back over there?

[MrMuscles22]

Ox, you helped me plan out a keto diet before and i have another question. What do you think of Almond Oil or Pumpkin Seed Oil for fat sources? I was looking at my store and couldn't find Macadamia Nut Oil anywhere.

[BigFeitz]

hey i have a question about contest preperation. one is when i get closer to contest should i cut out creatine at all? also normally when i take prohormones i gain mass like 10lbs. and i look bigger. but when cutting if i take them will i still get the mass look or would i look harder?

[Ox]

Ox i have a question idk if u would know but is pump ok to take for someone with asthma?

I don't see why not. Keep in mind, I'm no Doctor and that's purely speculation. Maybe you should ask your doc first.

[Ox]

This might sound stupid but I post on another forum and there is an argument about whether you should cut certain foods out on a cut. I said I only eat low GI carbs and I get rid of all dairy. I also mentioned you as some back up about the no dairy but everyone is so caught up with the idea as long as you eat under maintenance then it doesn't matter. Would you mind giving an intelligent explanation that I can post back over there?

The old argument that "so long as your caloric intake is below maintenance you will lose weight" is so dumb. A calorie IS NOT just a calorie. If your BMR dicated that you consume 3000 calories in order to maintain and you decide to cut your calories to 2500 per day but derive all of those calories from sugars and carbs will you achieve the same results as if you consumed 2500 calories derived from quality proteins and low GI carbs or healthy fats? Obviously not. A calorie is not just a calories and there are obviously foods that are IDEAL and those which are not.

[Ox]

Ox, you helped me plan out a keto diet before and i have another question. What do you think of Almond Oil or Pumpkin Seed Oil for fat sources? I was looking at my store and couldn't find Macadamia Nut Oil anywhere.

In one Tbsp. almond oil has 14g of fat: 9.4g Mono, 2.3g Poly, and 1.1 Saturated.
In one Tbsp. pumpkin seed oil has 14g of fat: 5.5g Mono, 7.5 Poly, and 1g Saturated.

I'd opt for the almond oil. Just keep in mind, I wouldn't cook with it. Just add it to your food after it's cooked or to your shakes.

[Ox]

hey i have a question about contest preperation. one is when i get closer to contest should i cut out creatine at all? also normally when i take prohormones i gain mass like 10lbs. and i look bigger. but when cutting if i take them will i still get the mass look or would i look harder?

I would drop the creatine close to the show. As for the prohormone, if you dietting hard enough and are lean enough, they should make you look harder and help you keep your size.

[scott011093]

thanks Ox!
i really apriciate u giving advice to us

[In Flames]

Ox, any changes you would make to my Back/Bicep workout?

4 x 6-12 Dead-lift
4 x 6-12 One-arm DB Rows
3 x 10-12 T-bar Rows
3 x 10-12 Wide Grip Pull-downs Supserset w/ 3 x 10 Underhand Grip Pull-downs

4 x 6-12 Barbell Curls
3 x 10-12 Seated Hammer Curls

I change exercises around every 8 weeks. My next Back workout I'll probably drop the DB Rows and do Bent-over Rows, drop the T-bar Rows for V-bar Cable Rows and I'll do Wide Pull-ups instead of Pull-downs, etc. For my next Bicep workout I'll start with Standing Alt DB Curls and my second exercise i'll probably do Incline curls.

Thanks for your time bro, keep getting bigger and better!

[Alucard]

Yo Bro, have you read the rules?

with you on that one... this is animal! the one, the only!

[andrewT]

Ox, sorry to bust your balls again bro!

Anyone else who wants to chime in as well if they feel comfortable as well can!

What (if you remember and are comfortable sharing) was your waist size when you were bulking as a teen? and how about now? how much smaller does it get once you cut?

I started my bulk with a SMALL lower belly, and my waist is about 36 inches and I am 5'7 197lbs. I am debating cardio but I do not want to lose muscle! (This is partly my moms fault for guilting me into thinking I will stay a fatass for my whole life if I gain a gut now like most of my family has! she says being overweight is hereditary! YA RIGHT)

she says my gut is growing, maybe she is right since she doesn't see it every single day?

Thanks for the help Evan, your a blessing to this sport man!

[MrMuscles22]

In one Tbsp. almond oil has 14g of fat: 9.4g Mono, 2.3g Poly, and 1.1 Saturated.
In one Tbsp. pumpkin seed oil has 14g of fat: 5.5g Mono, 7.5 Poly, and 1g Saturated.

I'd opt for the almond oil. Just keep in mind, I wouldn't cook with it. Just add it to your food after it's cooked or to your shakes.


Thanks Ox, i appreciate all of your help!

[Ox]

Ox, any changes you would make to my Back/Bicep workout?

4 x 6-12 Dead-lift
4 x 6-12 One-arm DB Rows
3 x 10-12 T-bar Rows
3 x 10-12 Wide Grip Pull-downs Supserset w/ 3 x 10 Underhand Grip Pull-downs

4 x 6-12 Barbell Curls
3 x 10-12 Seated Hammer Curls

I change exercises around every 8 weeks. My next Back workout I'll probably drop the DB Rows and do Bent-over Rows, drop the T-bar Rows for V-bar Cable Rows and I'll do Wide Pull-ups instead of Pull-downs, etc. For my next Bicep workout I'll start with Standing Alt DB Curls and my second exercise i'll probably do Incline curls.

Thanks for your time bro, keep getting bigger and better!

I like it, I think it looks good. I like to split these parts up but putting together works too and if I did, I would do something similar to this. I do think you should change exercises/routines more often than once every 8 weeks though.

[Ox]

Ox, sorry to bust your balls again bro!

Anyone else who wants to chime in as well if they feel comfortable as well can!

What (if you remember and are comfortable sharing) was your waist size when you were bulking as a teen? and how about now? how much smaller does it get once you cut?

I started my bulk with a SMALL lower belly, and my waist is about 36 inches and I am 5'7 197lbs. I am debating cardio but I do not want to lose muscle! (This is partly my moms fault for guilting me into thinking I will stay a fatass for my whole life if I gain a gut now like most of my family has! she says being overweight is hereditary! YA RIGHT)

she says my gut is growing, maybe she is right since she doesn't see it every single day?

Thanks for the help Evan, your a blessing to this sport man!

When I was bulking as a teen my waister was around a 36. Now when I bulk it's more like a 38. In shape, I don't know, I don't measure it. As for whether or not to do cardio, don't base it on what your mom says. If I listened to what my parents thought I never would have become a pro bodybuilder. Do whatever you think is right.

[andrewT]

When I was bulking as a teen my waister was around a 36. Now when I bulk it's more like a 38. In shape, I don't know, I don't measure it. As for whether or not to do cardio, don't base it on what your mom says. If I listened to what my parents thought I never would have become a pro bodybuilder. Do whatever you think is right.

Haha!

thanks Ox! I appreciate this valuable service you give us!

take care brother

[Blake2134]

Thanks for ur input again. Another thing I forgot to ask about Ketosis was that my professors have told us recently that fat won't be burned unless in the presence of carbs. Now if that were true...than how the fuck would Evan Centopani get shredded to shit on a NO CARB diet? Wanna give me the real deal on this sir? Much appreciated...

[Ox]

Thanks for ur input again. Another thing I forgot to ask about Ketosis was that my professors have told us recently that fat won't be burned unless in the presence of carbs. Now if that were true...than how the fuck would Evan Centopani get shredded to shit on a NO CARB diet? Wanna give me the real deal on this sir? Much appreciated...

I don't know if that's true or not but keep this in mind...even on the ketosis diet, there's a small amount of carbs in nuts, peanut butter, green veggies etc. So all in all, you still end up with almost 50g of carbs daily.

[TheDarkHalf]

Hey Ox,

What are your views on PWO nutrition/supplementation while being on ketosis? I assume they factor in to your daily macros?

[Ox]

Hey Ox,

What are your views on PWO nutrition/supplementation while being on ketosis? I assume they factor in to your daily macros?

I just have a shake or a meal depending on what's next in the order. I just have a meal pwo.

[Big C]

Hey Ox so I hear you're going to teach me how to curl bro?

When do my lessons start? Lol. There will be some loaded guns in our contest that's for sure.

[Ox]

Hey Ox so I hear you're going to teach me how to curl bro?

When do my lessons start? Lol. There will be some loaded guns in our contest that's for sure.

The first lesson is math...140 isn't much more than 125! hahahaha

[barbender18]

hey ns what would you say are the supplements that have given you the great gains you have made? and i dont mean from this company, i mean types of supps?

[BigFeitz]

evan i just saw md tv and they were shwoing you talking about your pre contest diet i think. and shows you cooking fish. my question is do you have 3 shakes and only 3 meals when prepairng for a contest?

[Alucard]

Unfortunately, probably my tricep and shoulder strength! That and my bodyweight increasing. If you want tips for a big bench you're talkin to the wrong guy. For my size, I don't think I have that strong of a bench. I wish I could attribute my increase in bench strength to the building of significantly bigger chest but unfortunately, my chest has never grown at the rate which I hope for.


mmm, i wondered about that ox...but you don`t have promblems with
your calves... it`s weird: i don`t have problems with leg growth at all
accept a little with my hams (a little) ...rest of my body growing very well.
but chets! oh shit! it`s flippen always lagging... can`t have it all. lol
how you doin? still bulking?

[sanga]

I just have a shake or a meal depending on what's next in the order. I just have a meal pwo.

This is the advice Ox gave me some time back, it worked perfectly, one thing I noticed on Keto was even after a hard heavy training session I didn`t feel hungry or ready for a shake although I had what the next meal was, but once I added carbs in again the shake with carbs or Torrent goes down well then around 30-45 mins later I`m hungry.

[Ox]

evan i just saw md tv and they were shwoing you talking about your pre contest diet i think. and shows you cooking fish. my question is do you have 3 shakes and only 3 meals when prepairng for a contest?

Last prep I did 3 and 3. This time around I've been doing 4 whole food meals and 2 shakes. I've just been in the mood for more whole food.

[Ox]

mmm, i wondered about that ox...but you don`t have promblems with
your calves... it`s weird: i don`t have problems with leg growth at all
accept a little with my hams (a little) ...rest of my body growing very well.
but chets! oh shit! it`s flippen always lagging... can`t have it all. lol
how you doin? still bulking?

We all have our stubborn bodyparts. There's always that bodypart that grows almost no matter what you do and that other bodypart that DOESN'T want to grow almost no matter what you do....sonovabitch. I'm good man. Been dietting for 5 weeks. It's going well!

[OoFaP]

I know this question was probably asked a million times...but

I thought I had a definite answer about egg yolks. I came to the conclusion that the yolk contains dietary cholesterol and therefore I can eat as many as I want as long as they fit in my macros without it having a negative effect on my cholesterol.

Well yesterday I was in a live Q&A chat room with AJ Sims(he said he met you before). I asked him about eggs to see his opinion and told him I eat anywhere from 8-12 whole eggs a day. His reaction was pretty bad and he kind of flipped out saying that of course it will be bad for my cholesterol and that there is no need for that many eggs. He said 1-2 a day max. Please tell me he is wrong, as I'm in college and if I don't eat eggs for my protein at the dining halls then it will be cheap quality lunch meats, chicken parm, or unhealthy burgers.

[In Flames]

I know this question was probably asked a million times...but

I thought I had a definite answer about egg yolks. I came to the conclusion that the yolk contains dietary cholesterol and therefore I can eat as many as I want as long as they fit in my macros without it having a negative effect on my cholesterol.

Well yesterday I was in a live Q&A chat room with AJ Sims(he said he met you before). I asked him about eggs to see his opinion and told him I eat anywhere from 8-12 whole eggs a day. His reaction was pretty bad and he kind of flipped out saying that of course it will be bad for my cholesterol and that there is no need for that many eggs. He said 1-2 a day max. Please tell me he is wrong, as I'm in college and if I don't eat eggs for my protein at the dining halls then it will be cheap quality lunch meats, chicken parm, or unhealthy burgers.


I'm not Ox, but I know one of Palumbo's mass gaining diets for a 200lb+ man has 12 whole eggs a day in the diet. 6 for breakfast and 6 before bed. Palumbo is Evan's nutritionist. But, I don't know if Evan eats 12 a day, I know he eats 6 a day though for breakfast.