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Ox
04-06-09, 7:21 pm
Thanks Bro! Will do that from tomorrow on! Quads tomorrow!
As for training every body part every 8 days, is that's OK? Or do I need to do a different split?

Recuperation is different for everyone. Dorian was one of the first guys to not train with as high of volume as everyone else and people thought he was crazy. I say, find what works for you. However, I'm skeptical that anyone should need 8 days to recuperate a bodypart.

Ox
04-06-09, 7:23 pm
I know you don't use the ketosticks to measure if yoiu are buring ketones or not, but I am the kind of person that needs reassurance on this. Today is day 6 on the keto diet and the other day I measured my ketones and it said I was in the moderate level and the last few days it just keeps coming up with trace amounts of ketones in my urine. I measure them several times/day and it keeps saying this. I haven't been eatting anything other than whey protein isolate, steak, tilapia, green beans, brocolli every now and then (not a lot), cashews, olive oil, and macadamia nut oil. Now my question is, what is the ideal amount of ketones that should be present in your urine while on a keto diet???? I am down to 290lbs today, which is down from 305-309lbs @ the Arnold last month. I feel leaner and my hands and forearms are looking more vascular, but I also feel smaller in my arms and chest. So I am losing weight (mostly water I know) but I am affraid I am not deep enough in ketosis. Any help would be appreciated!

I have no idea man...I've never used ketone strips. If you're looking better, dropping fat, and staying relatively strong that's all you need to know

Ox
04-06-09, 7:23 pm
Thanks Ox. Just got caught up in thinking too much, appreciate you setting it straight. Good luck with your prep.

Don't overthink things! Just do!

Ox
04-06-09, 7:24 pm
[QUOTE=Ox;109307]

Hey Ox, Since Universal discontinued the Egg protein for this meal plan would the the milk and egg be the replacement or is there something thatís more fitting? i remember you saying no dairy so im kinda confused..

I think the Specialized Protein for Lean Mass is an EXCELLENT protein and choice for this application.

Lunatic001
04-07-09, 1:24 pm
Ox,

I hope everything coming along great at your camp. Can't wait to see you hit the stage! During your diet and the keto diet in general, what vegetables do you recommend for you daily dose? I use spinach but can one use asparagus or any others for variety?

Thanks,
Lunatic

BigRonsProtege
04-07-09, 10:30 pm
hey whats up guys ive been killing it really good in the gym lately and getting good results but a week ago after a heavy lift my shoulder got sore around my pit and front of shoulder. i gave it a week off and tried again today but it still bothers me. i then tried military press and those hurt as well. i was wondering what you guys thought it could be and what i need to do to fix and prevent it.

The Landlord
04-07-09, 10:53 pm
Happy Birthday from the Fankhouser family!

BigFeitz
04-08-09, 2:19 am
hey ox, i know your busy an all but i was wondering if you could help me design a keto diet.it doesnt have to be exact meals just some guidlelines if any. i Have been bouncing around from low and high carbs but i think the keto diet is just what i need. ill be 10 weeks out from my show on sunday. im 210 with 10%bf. i would really appreciate.

G Diesel
04-08-09, 11:12 am
Hey man..I flipped through your journey and have to give you props for the dedication you have and the progress you've made. However, I think that dietting, especially doing keto, should be the last thing on your mind. You need to grow man. You need to build your body and get bigger, not worry about your bodyfat. Take advantage of the time you have and your natural hormones right now and just grow!

Phenomenal advice, Ox...

Peace, G

Lunatic001
04-08-09, 2:44 pm
Happy birthday big man!! thanks for all your help, wish you the best!

Maiden69
04-08-09, 2:48 pm
Recuperation is different for everyone. Dorian was one of the first guys to not train with as high of volume as everyone else and people thought he was crazy. I say, find what works for you. However, I'm skeptical that anyone should need 8 days to recuperate a bodypart.

Cool Bro, thanks! And Happy Birthday Bro!

SizeMatters
04-09-09, 10:47 am
hey ox i saw what you said in the MD forum, and i was just curious are you stil keto or somethign different?

Ox
04-09-09, 1:17 pm
hey ox i saw what you said in the MD forum, and i was just curious are you stil keto or somethign different?

No more keto ; )

BamBam
04-09-09, 1:31 pm
No more keto ; )

Oh GOD...what r u doing now big man? Or is this a secret? See you in NY man. Hope all is well with the contest prep!!

IN IRON,
BB-

jaykay22
04-09-09, 11:19 pm
Even though I'm late, Happy Birthday Ox. Thank you for finding time and sharing your knowledge with every1 here.Hope you kill it at the NY Pro.

Gunslinger
04-10-09, 12:40 am
Hey big man, hope all is well.

Just a quick question in regards to cardio. What piece of equipment do you prefer? Treadmill/bike/rower/stepper/eliptical? how long? how often? And the most important question for me... what heart rate do you like to work at?

Thanks for your time

peace

Ashouk
04-10-09, 8:23 pm
Hello Ox:

I read an old article where you mentioned taking 50-70g of whey and two bananas post-workout. Sometimes when I run out of Torrent or plain waxy maize starch, I really don't know what to take for my carbs post-workout. Will bananas rapidly get the job done like Torrent in terms of the insulin spiking and glycogen replenishment or is there a better alternative? Thank you.

Ox
04-10-09, 8:47 pm
Oh GOD...what r u doing now big man? Or is this a secret? See you in NY man. Hope all is well with the contest prep!!

IN IRON,
BB-

I'll explain everything later. Let's see what I can get done first ;)

Ox
04-10-09, 8:47 pm
Even though I'm late, Happy Birthday Ox. Thank you for finding time and sharing your knowledge with every1 here.Hope you kill it at the NY Pro.

Thanks bro!

Ox
04-10-09, 8:49 pm
Hey big man, hope all is well.

Just a quick question in regards to cardio. What piece of equipment do you prefer? Treadmill/bike/rower/stepper/eliptical? how long? how often? And the most important question for me... what heart rate do you like to work at?

Thanks for your time

peace

I use a treadmill because that's what I have. I've been told that a step mill is a better piece of cardio equipment but I can't say first hand because I've never used one for the course of pre-contest prep. A treadmill on an incline works well for me...I shoot for 130 or so....whatever is challenging to myself.

Ox
04-10-09, 8:51 pm
Hello Ox:

I read an old article where you mentioned taking 50-70g of whey and two bananas post-workout. Sometimes when I run out of Torrent or plain waxy maize starch, I really don't know what to take for my carbs post-workout. Will bananas rapidly get the job done like Torrent in terms of the insulin spiking and glycogen replenishment or is there a better alternative? Thank you.

After a show, I like to use bananas PWO simply because that's what my body craves. Besides, I like to ease back into everyhting after a show. I don't feel any need to use Torrent (which is VERY effective at spiking my insulin) right away. Once my body get's used to simple carbs then I use Torrent for the rest of the offseason. Torrent is what I would consider ideal in terms of recovery etc. However, right after a show, it's TOO much of a shock to my system so I have to ease into it. During that time I like to use Nitro PWO and then have a shake and a couple bananas 20 min later.

Speedgtr92
04-10-09, 10:31 pm
What's your opinion on the carb cycling diet evan?

The Freak
04-11-09, 1:16 am
evan,

just giving u a big shout out, kick ass in new york under 7 weeks , get it down bro~!

Ox
04-12-09, 9:51 am
I just saw some pics from the NPC Metropolitan and Joe DiBianca looked great. I first met him at the first ABC that was held in Philly at Body World....nicest guy. Since then, he's been at a binch of the ABCs and I've seen him around. In any case, he's one of the nicest guys and I was pumped to see that he did the Mets. His conditioning was great and that fucker has some good muscle one his body! I'm really impressed! Anyways, if any of you guys know Joe or if he reads this...GOOD FUCKING JOB BRO! Go get something good to eat!

AZN-BEEF
04-13-09, 11:41 pm
how much are you weighting now?

Mizzarler
04-14-09, 2:49 am
whats up ox!? got a quick question for ya...
the new fad on here is people adding egg beaters to their shakes like instead of water or milk...now it is pasteurized but do you still think it is still safe to drink them? And I'm also guessing that only a fraction...about half is absorbed...what do you think?

baby branch
04-15-09, 8:16 am
Hey ox, Gotta say that this thread is incredible and it shows a lot as a person for you to do something like this for all of us and your information is the best by far. I used to be an overweight kid myself, round 240 lbs! My question is, I train in the morning round 530. Im out of bed at 415 am and was wondering what if any changes to the diet you outlined earlier in the thread would work for a morning trainer. Im 5'3'' and currently at 183 lbs. with low bf. I have been dieting and whatever im doin has been ok, i guess, cuz everyone at my gym compliments me and insists that im 200 lbs. Any insight is much appreciated from you bro. Thanks

Ox
04-15-09, 8:14 pm
Even though I'm late, Happy Birthday Ox. Thank you for finding time and sharing your knowledge with every1 here.Hope you kill it at the NY Pro.

Thanks bro...much appreciated

Ox
04-15-09, 8:15 pm
evan,

just giving u a big shout out, kick ass in new york under 7 weeks , get it down bro~!

Thanks man... will do!

Ox
04-15-09, 8:37 pm
whats up ox!? got a quick question for ya...
the new fad on here is people adding egg beaters to their shakes like instead of water or milk...now it is pasteurized but do you still think it is still safe to drink them? And I'm also guessing that only a fraction...about half is absorbed...what do you think?

I think egg whites are shitty. They don't sit well with me anyways. I think that eggs should be consumed whole...it's how it's meant to be. If you want to have a shake, have a shake. No need to combine too much shit. Have a shake now and have eggs for the next meal.

Ox
04-15-09, 8:40 pm
Hey ox, Gotta say that this thread is incredible and it shows a lot as a person for you to do something like this for all of us and your information is the best by far. I used to be an overweight kid myself, round 240 lbs! My question is, I train in the morning round 530. Im out of bed at 415 am and was wondering what if any changes to the diet you outlined earlier in the thread would work for a morning trainer. Im 5'3'' and currently at 183 lbs. with low bf. I have been dieting and whatever im doin has been ok, i guess, cuz everyone at my gym compliments me and insists that im 200 lbs. Any insight is much appreciated from you bro. Thanks

First, congrats on the transformation! That's really impressive. Personally, I have no experience with training that early but like with anything else, you have to do what works well for you. You will find that certain foods and certain amounts of food sit well with you before training. Just go with what feels right to you. Try different foods and amounts of them and figure out what helps you perform better.

Mizzarler
04-16-09, 12:47 am
I think egg whites are shitty. They don't sit well with me anyways. I think that eggs should be consumed whole...it's how it's meant to be. If you want to have a shake, have a shake. No need to combine too much shit. Have a shake now and have eggs for the next meal.


thank you sir...any chance we'll get to see some pics or will we just have to wait?

TheDarkHalf
04-16-09, 10:06 am
Yo big man,

I have two questions. Is there ever any need to increase the frequency of cheat meals while being on keto? Instead of just doing it once a week could there or would there be a purpose to doing having one every 4, 5, or 6 days - would it be beneficial?

Also, would there be any benefit to cycling fats on keto like cycling carbs while carb cycling?

baby branch
04-16-09, 10:36 am
Thank you for the compliment, it means a lot coming from you. Sounds good, ill mess around with it and see what I can come up with. Thanks for your time ox. Like I said, its truly appreciated.

BamBam
04-17-09, 12:57 pm
I'll explain everything later. Let's see what I can get done first ;)

Alright my man. Sounds good to me. BTW...nice pics in the new MD. You look great dude!!! Def filling out that massive frame. Do you still take the wider squat stance? You and I are close in height and I was just curoius.

IN IRON,
BB-

noend
04-19-09, 10:26 pm
What a read, about to start a keto diet I'm a 185lb guy with 15% bf I'm looking to get rid of some extra skin from being a fat kid for most my life. I'm going to try to carry low body fat for awhile and hope it tightens up.
I'm looking for a critique of my diet
meal #1
4 whole eggs
meal #2,4,6
is a shake that comes out to 350 calories, 52g protein, 27g fat, 9 grams carbs not from nuts(I will be switching to something like ultra isopure in the upcoming week to get rid of those extra carbs)
meal #3
5oz chicken/1cup spinach with some alfalfa roots/ third cup of raw almonds
meal #5
5 oz salmon or steak/ 1 cup green salad/1tbsp extra virgin olive oil.

am I on the right track here?

noend
04-20-09, 7:37 am
supplement support comes from pak, pump, nitro, cuts and fish oil. Thinking of adding flex to the mix seeing as I've been getting pain in my elbows doing weighted dips, and exercises of the sort.

prafull
04-20-09, 9:24 am
i think evan is very busy now with his preparation for ny pro..
ALL THE VERY BEST TO YA BIG GUY.... KICK ASS.!!!!

Sandpig
04-21-09, 9:59 pm
Hey bud, just stopping by to say what's up. According to PJ everything is going well.

Good luck!

Maiden69
04-22-09, 1:37 pm
How's it going Bro! Just dropping by to check up! A few more weeks to the show Bro! Can't wait to see you're condition this year! Go and kill'em all!

Ox
04-22-09, 8:56 pm
thank you sir...any chance we'll get to see some pics or will we just have to wait?

Everyone is gonna have to wait till the day of the show ;) A picture may be worth a thousand words but you only need to know one word; DOMINATION.

Ox
04-22-09, 8:59 pm
Yo big man,

I have two questions. Is there ever any need to increase the frequency of cheat meals while being on keto? Instead of just doing it once a week could there or would there be a purpose to doing having one every 4, 5, or 6 days - would it be beneficial?

Also, would there be any benefit to cycling fats on keto like cycling carbs while carb cycling?

It all depends on what your body NEEDS. There is of course a distinct difference between what your body needs and what YOU WANT. If you are intuitive and disciplined enough to know when and how much, yes cheat meals can be effective. Anything can be cycled if you do it right. Like I said, it depends on your needs and if you're actually able to recognize those needs.

Ox
04-22-09, 9:00 pm
Alright my man. Sounds good to me. BTW...nice pics in the new MD. You look great dude!!! Def filling out that massive frame. Do you still take the wider squat stance? You and I are close in height and I was just curoius.

IN IRON,
BB-

Thank you...personally, I think I look thin in those pics. My stance varies.

Ox
04-22-09, 9:01 pm
What a read, about to start a keto diet I'm a 185lb guy with 15% bf I'm looking to get rid of some extra skin from being a fat kid for most my life. I'm going to try to carry low body fat for awhile and hope it tightens up.
I'm looking for a critique of my diet
meal #1
4 whole eggs
meal #2,4,6
is a shake that comes out to 350 calories, 52g protein, 27g fat, 9 grams carbs not from nuts(I will be switching to something like ultra isopure in the upcoming week to get rid of those extra carbs)
meal #3
5oz chicken/1cup spinach with some alfalfa roots/ third cup of raw almonds
meal #5
5 oz salmon or steak/ 1 cup green salad/1tbsp extra virgin olive oil.

am I on the right track here?

Looks to me like you're on the right track. The only thing you can do is start it and see how you look and feel and then make adjustments if necessary. I would make sure to throw in some carbs periodically throughout the week to shock your metabolism and keep your body used to them.

LittleMan55
04-22-09, 9:03 pm
Everyone is gonna have to wait till the day of the show ;) A picture may be worth a thousand words but you only need to know one word; DOMINATION.

That may be the fucking quote of the competative year so far! I like it...

Keep giving it hell big guy! From the sounds of that post you are right on track.

Ox
04-22-09, 9:03 pm
supplement support comes from pak, pump, nitro, cuts and fish oil. Thinking of adding flex to the mix seeing as I've been getting pain in my elbows doing weighted dips, and exercises of the sort.

That's great. However, I'd switch the pump for some Speacialized Protein for lean mass. For NO2 products to be most effective you'll need carbs in your diet. You'll benefit more from the protein. Flex is a GREAT product...I know a lot of people who have experienced a great deal of relief from supplementing with it.

Ox
04-22-09, 9:05 pm
i think evan is very busy now with his preparation for ny pro..
ALL THE VERY BEST TO YA BIG GUY.... KICK ASS.!!!!


Hey bud, just stopping by to say what's up. According to PJ everything is going well.

Good luck!


How's it going Bro! Just dropping by to check up! A few more weeks to the show Bro! Can't wait to see you're condition this year! Go and kill'em all!

Thanks you guys...that means a lot to me...I aim to make everyone proud.

noend
04-22-09, 9:50 pm
That's great. However, I'd switch the pump for some Speacialized Protein for lean mass. For NO2 products to be most effective you'll need carbs in your diet. You'll benefit more from the protein. Flex is a GREAT product...I know a lot of people who have experienced a great deal of relief from supplementing with it.

Thanks Evan, good luck in the upcoming contest

N. Motta
04-23-09, 1:34 am
Evan, I'm an ectomorph by nature. Damn near every muscle has developed thickness respective to my years training. Except, my damned chest. Intensity used to hit my pecs is outrageous, I plan all week for it, and still I am granted a weak ass pump, at most. I fucking blow a fuse every time I hit it, as I am focused so hard on the mind muscle connection and feeling every stretch, every squeeze and every rep. Hoping you could drop some tips on me as to how you would remedy my frustration. 2x a week? Giant sets?

The New York Pro is yours Ox. It is one of the many great accomplishments I know you are going to have in your career. Thanks for being such a helpful and cool dude.

BamBam
04-23-09, 1:10 pm
Thank you...personally, I think I look thin in those pics. My stance varies.

If thats thin then I hope I look "thin" one day lol. That reminds me of what Frank was saying at the National ABC where he told me he felt like he was "small"...You guys r so humble and so down to earth and thats why you are true Pros in every aspect.

Thanks for the squat input. Try that today.

IN IRON,
BB-

Lunatic001
04-23-09, 1:24 pm
Thanks you guys...that means a lot to me...I aim to make everyone proud.

You already do big man....seeing you tear up the stage is just the icin...

Ox
04-26-09, 6:33 pm
Evan, I'm an ectomorph by nature. Damn near every muscle has developed thickness respective to my years training. Except, my damned chest. Intensity used to hit my pecs is outrageous, I plan all week for it, and still I am granted a weak ass pump, at most. I fucking blow a fuse every time I hit it, as I am focused so hard on the mind muscle connection and feeling every stretch, every squeeze and every rep. Hoping you could drop some tips on me as to how you would remedy my frustration. 2x a week? Giant sets?

The New York Pro is yours Ox. It is one of the many great accomplishments I know you are going to have in your career. Thanks for being such a helpful and cool dude.

All i can really suggest is that you try something else. If you've been practicing using perfect form and control and squeezing then maybe just try moving some bigger weight. Twice a week is risky. You can only do that if you hit it hard the first time and on the other day, go lighter and for more of a pump...just get some blood volume in there. On the second workout I wouldn't spend more than 20 min. Hey man, we're all still trying to find EXACTLY what works for us. And to be honest, you never TRULY find it because we are ever-changing and our training, nutrition etc has to be as well. You're never actually THERE! Best of luck.

Ox
04-26-09, 6:35 pm
If thats thin then I hope I look "thin" one day lol. That reminds me of what Frank was saying at the National ABC where he told me he felt like he was "small"...You guys r so humble and so down to earth and thats why you are true Pros in every aspect.

Thanks for the squat input. Try that today.

IN IRON,
BB-

Frank is WAY worse than me! That dude is a freak and he always says how small he feels and all that bullshit! Lucky bastard. But you're right, I'd rather be around modest people who feel they have work to do rather than some cocky fucker who is in love with himself.

Ox
04-26-09, 6:35 pm
You already do big man....seeing you tear up the stage is just the icin...

Thanks bro

TheDarkHalf
04-26-09, 11:14 pm
It all depends on what your body NEEDS. There is of course a distinct difference between what your body needs and what YOU WANT. If you are intuitive and disciplined enough to know when and how much, yes cheat meals can be effective. Anything can be cycled if you do it right. Like I said, it depends on your needs and if you're actually able to recognize those needs.

I am very disciplined with my eating habits and that being said I may experiment around with changing the frequency of cheat meals and/or cycling fats. Right now, everything is going well and i am consistently losing weight each week so I see no need to change anything at this time - I was only curious. Thanks for the response and looking forward to seeing you bring home the gold!

BamBam
04-28-09, 4:00 pm
Frank is WAY worse than me! That dude is a freak and he always says how small he feels and all that bullshit! Lucky bastard. But you're right, I'd rather be around modest people who feel they have work to do rather than some cocky fucker who is in love with himself.

You guys, being Frank, yourself, and Erik are all freaks. It seems like you all have something special about yourselves bodypart wise and training wise. You 3 will be a force to reckon with.

So whats new with you bro? It's about that time man...May 16th will be here very...very soon. Any training insights or thoughts about your current road to NY?

IN IRON,
BB-

5150
05-01-09, 5:19 pm
Showtimes nearing big man! How's everything going? I heard you're training with the dude that was training Kai? Best of luck man and if I wasn't gonna be in CA that weekend I'd be in the crowd cheering for ya!

Ox
05-03-09, 10:20 am
I am very disciplined with my eating habits and that being said I may experiment around with changing the frequency of cheat meals and/or cycling fats. Right now, everything is going well and i am consistently losing weight each week so I see no need to change anything at this time - I was only curious. Thanks for the response and looking forward to seeing you bring home the gold!

I think that's smart. Pay attenton to how you look and feel. If you feel that things are moving too quickly or that you are WAY too depleted, throw some extra food in there. Doesn't matter if it's once a week, once every two weeks, or three times a week. Whatever is necessary. Just make sure you're always HONEST with yourself and eat becasue you NEED it not because you WANT it. Good luck bro.

Ox
05-03-09, 10:21 am
You guys, being Frank, yourself, and Erik are all freaks. It seems like you all have something special about yourselves bodypart wise and training wise. You 3 will be a force to reckon with.

So whats new with you bro? It's about that time man...May 16th will be here very...very soon. Any training insights or thoughts about your current road to NY?

IN IRON,
BB-

Noithing new man. Just focusing on New York! Almost there.

Ox
05-03-09, 10:22 am
Showtimes nearing big man! How's everything going? I heard you're training with the dude that was training Kai? Best of luck man and if I wasn't gonna be in CA that weekend I'd be in the crowd cheering for ya!

Everything is goin well thanks. Yes, I'm working working with Oscar Ardon who also trains Kai. Thanks man, appreciate it.

Alucard
05-03-09, 11:59 am
O.K! hey evan! Almost time! we all rootin for you! just wanted to say even though you don`t need it..... GUDLUCK! Can`t wait to see you back on stage! Thanx for all the help you given to all the guys it`s a real help in the never ending quest to better ourselfs!
Show `em what the ox can do! I know you will

Ghost26
05-03-09, 7:03 pm
just got a quick question, by the way i appreciate all the help your giving out in this post iv learned so much thanks bro, heres my question, iv been on a bulk for about a month but iv been half assing it iv gained about 10 lbs but quickly platued, i want to perfect it and step it up, im 180 right now and hope to be 200 by end of summer, what are some good foods to eat alot of and for supps i was going to go with whey,creatine,multi,and torrent or real gains, i just turned 17 too if thats matters lol thanks man

mritter3
05-03-09, 9:40 pm
just want to send a shot out to ya Evan and say good luck with the upcoming show, you have worked your ass off for this now its time to enjoy it, best of luck to ya. we are all rotting for ya.

Ox
05-04-09, 10:46 pm
O.K! hey evan! Almost time! we all rootin for you! just wanted to say even though you don`t need it..... GUDLUCK! Can`t wait to see you back on stage! Thanx for all the help you given to all the guys it`s a real help in the never ending quest to better ourselfs!
Show `em what the ox can do! I know you will

Thank YOU GUYS! We're all in this together and here to learn from one another. As much as you guys come to me and ask me shit, I try to learn from all you guys as well. You're right, it's all about being consistent and bettering ourseleves and PROGRESSING!

Ox
05-04-09, 10:49 pm
just got a quick question, by the way i appreciate all the help your giving out in this post iv learned so much thanks bro, heres my question, iv been on a bulk for about a month but iv been half assing it iv gained about 10 lbs but quickly platued, i want to perfect it and step it up, im 180 right now and hope to be 200 by end of summer, what are some good foods to eat alot of and for supps i was going to go with whey,creatine,multi,and torrent or real gains, i just turned 17 too if thats matters lol thanks man

This is your offseaosn and a time when you need to really listen to your body. What are the foods you like? What foods sit well with you? What foods make you feel good, feel fuller, perform better? Listen to your body. Always stick to the MOST BASIC (nothing processed, all home cooked) food sources possible and always aim to take in a variety of foods and adequate protein. Aside from that, be instinctual and take this time to learn your body. Stick mainly to whole foods. For supps, Pak, whey, and omega should be your staples. You can use Torrent if your diet is nailed down but focus on perfecting your diet first. Good luck! Trust me, take this time to be analytical and experiment with different foods. So many guys never do this. If you can do this now you will be so much further ahead in the years to come. Listen to and learn your body!

Ox
05-04-09, 10:51 pm
just want to send a shot out to ya Evan and say good luck with the upcoming show, you have worked your ass off for this now its time to enjoy it, best of luck to ya. we are all rotting for ya.

Thanks man!

Big C
05-04-09, 10:52 pm
Yo what's up bro....just wanted to say thanks for the shoutout in the new MD. I appreciate that...even though you forgot my name LOL.

And I never called you out bro....blame corporate hahaha.

Can't wait for the NY Pro bro I know you are going to dominate....

Ghost26
05-05-09, 7:45 am
This is your offseaosn and a time when you need to really listen to your body. What are the foods you like? What foods sit well with you? What foods make you feel good, feel fuller, perform better? Listen to your body. Always stick to the MOST BASIC (nothing processed, all home cooked) food sources possible and always aim to take in a variety of foods and adequate protein. Aside from that, be instinctual and take this time to learn your body. Stick mainly to whole foods. For supps, Pak, whey, and omega should be your staples. You can use Torrent if your diet is nailed down but focus on perfecting your diet first. Good luck! Trust me, take this time to be analytical and experiment with different foods. So many guys never do this. If you can do this now you will be so much further ahead in the years to come. Listen to and learn your body!

thanks bro, id have to say the foods i eat the most of are def oatmeal and i really like ground beef, and i think im going to throw in some liver tabs to keep my protein and aminos high

RICER88
05-05-09, 9:22 am
Hey Ox just wanted to stop by and say good luck at the NY pro, do your thing bro

RICER88

jayanticoli
05-07-09, 10:52 am
hey bro hope all is well....i just read your latest in md and you said you have cut from 315 to 278 with just diet alone???!!!...Thats amazing...well i've been bulking since nov 08' and have put on some good mass..i wanna add about another 10lbs before i try a cut just condition myself a little...so what kind of diet changes did you make to get your body to lose that much weight with out stepping on a treadmill????.....Good luck in NY man!

The Freak
05-07-09, 12:21 pm
heard ur on point evan, bring it home bro....take new york by storm!

Sandpig
05-08-09, 10:29 pm
Good luck dude.

Rathiel
05-09-09, 2:04 pm
Hello all, I just wanted to say the site is extremely useful and informative. With that being said I have a question about recovery from surgery. I have recently had a large tumor removed from my upper right scapula area, I have had this surgery three times now as it is recurring every 7 years or so. I was cleared by my surgeon to lift again and have been on one of my original routines (one of yours) for 2 months now with little progress in strength building. I feel as if I will never be as strong as I was previously. I am thinking maybe perhaps my body is simply not used to this kind of shock anymore, if there is a good routine to re-strengthen my rear deltoid (they have cut muscle out of this area) or you have some advice I would appreciate it greatly. Naturally this area is weaker as to be expected, but I've had this surgery before with no noticeable loss in strength so now I am confused. Any suggestions are welcome, thanks guys.

ChandlerXJ
05-11-09, 1:14 pm
EV! How you been!? First and foremost, good luck this weekend bro... you got this. Looks like a solid line up. Show them how we throw down in the east!

I just wanted to drop by and say what up, I've been training hard still, growing, but doing a little life living at the same time. 3 terms left of undergrad, working at Razorfish marketing as a business strategist doing some amazing projects, got MBA night school starting next year this time... doing what I do best, learning, living, doing.

I hope all is well man, I got the signed poster of you hanging behind me here at work... right next to my poster of MacGyver and Bill Goldberg. How's that for being a hero?

See / Talk to you soon EV - hit NYC hard

Chandler

Maiden69
05-11-09, 4:14 pm
BRO!!! Clock is ticking! Almost there, just a few more days... looking forward to this!

naturalguy
05-11-09, 4:37 pm
A few more days......................................finish strong!

Mr. Aestheticz
05-11-09, 5:07 pm
Looking Forward To Whats About To Go Down!

...easy!!!

N. Motta
05-11-09, 8:46 pm
"bring The Mother Fuckin' Ruckus!!"

Fury317
05-11-09, 9:54 pm
Good luck bro. Only a couple days away. Show 'em what you got!!!!

Big C
05-11-09, 10:21 pm
Tear the walls down Ox.....this is your time to shine brother!

MrMuscles22
05-11-09, 10:25 pm
Best of luck to ya bro! You are truely gonna kick some ass! I expect nothing less from you!

Flash419
05-12-09, 12:08 pm
This is your time OX... Kick A$$!

Elite
05-12-09, 7:16 pm
For anyone who missed it
http://www.musculardevelopment.com/content/view/1554/186/

Ox is about halfway into the show

aeon
05-13-09, 1:01 am
good luck for the weekend from New Zealand. Bring it home Evan.

mritter3
05-13-09, 8:11 am
For anyone who missed it
http://www.musculardevelopment.com/content/view/1554/186/

Ox is about halfway into the show

thanks for the info, good stuff.

prafull
05-13-09, 8:40 am
yo fellas...check out evan's latest vid.
off-season eating and cooking.. looking damn huge.

http://mdtv.musculardevelopment.com/...018&Itemid=234

BigAnt
05-13-09, 1:02 pm
Hey Evan;

Finish strong with your last few days of your contest prep, have fun on your first IFBB Pro stage...wishing you the best, I will be there at the pre-judge!

Lunatic001
05-13-09, 1:06 pm
Wish you the best and take the NY Pro by storm!

prafull
05-13-09, 3:49 pm
yo fellas...check out evan's latest vid.
off-season eating and cooking.. looking damn huge.

http://mdtv.musculardevelopment.com/...018&Itemid=234

sorry fellas..the link aint correct..
here are correct ones(hope i get it right this time):
part1-http://mdtv.musculardevelopment.com/content/view/2018/234/

part2-http://mdtv.musculardevelopment.com/content/view/2020/234/

enjoy!!!!

jaykay22
05-13-09, 5:59 pm
Hope all is well big man. Can't wait for the weekend to come. I'm sure your gonna make some noise and shock some people on the IFBB stage. Good luck!

danlerno
05-13-09, 9:25 pm
some awesome videos up at MD...good luck at the NY Pro man, from the vids you've deferentially put the work in, best of luck brother. can't wait to see the play by play on MD

Iceiktitan
05-15-09, 2:21 pm
Good luck at the NY PRO. Tear it bro!

LittleMan55
05-15-09, 2:34 pm
Kick ass Bro! Own the stage this weekend!

MrMuscles22
05-15-09, 8:27 pm
Give 'em hell bro! You'll do some major damage!

rocky36
05-16-09, 12:19 am
Today is the big day bro good luck!

belladiabla13
05-16-09, 1:34 am
Good Luck Big Guy!!

Sandpig
05-16-09, 8:56 pm
At least top three. Possibly first!

MrMuscles22
05-16-09, 9:26 pm
CONGRATS Evan! You looked fucking sick bro! Way to take the stage and make it your bitch! All those pro's better watch out for you in the future, bc you're gonna come back bigger and better every show!

Mr. Aestheticz
05-16-09, 9:28 pm
NOTHING BUT A TRUE INSPIRATION AND A TRUE HERO IN MY EYES!!!

CONGRATULATIONS BRO!!!

http://forum.animalpak.com/showthread.php?t=25432

WE ARE ALL SO VERY PROUD OF YOU!!!

...EASY!!!!

Fury317
05-16-09, 9:29 pm
CONGRATS BRO!!!! THAT IS AMAZING!!! HOW DOES IS FEEL MAN?

Im real happy for you Evan, as Im sure the entire Animal family is. Just one step of many for you. Youre going to do HUGE things in the future.

Again, great job.

mritter3
05-16-09, 9:31 pm
we are all stoked for your win man, your an inspiration to us all.....nice work evan.

G Diesel
05-16-09, 9:38 pm
You the fuckin man, kid... Unreal bro.

And to think just a couple of years ago at the Arnold we were bullshitting about what the future could hold. Enjoy it, Ev... You earned it.

Peace, G

Gaoshang Xiongshou
05-16-09, 9:46 pm
Congratulations, Evan!! Outstanding job! Big things headed your way!

Elite
05-16-09, 9:48 pm
Dorian, Branch, Flex & Shawn all had you in 1st at prejudging. Incredible accomplishment tonight. Just reward for many years of focus, dedication, hard work and love for what you do. You've inspired many with your all round approach to the art of bodybuilding.

Enjoy!

Big C
05-16-09, 9:53 pm
EVAN YOU ARE THE MAN!!! No really, you are! Great job today man you dominated the stage.

rocky36
05-16-09, 10:00 pm
Its the year of the OX! Conrats bro you deserve it

fenix237
05-16-09, 10:30 pm
Congrats Ox! job well done!

kick ass, chew glass, and take no prisoners!

shortstack
05-16-09, 10:41 pm
Good work Evan. You set your mind to it and did it.

Congrats again, you deserve it.

Shortstack

SKOH09
05-16-09, 11:52 pm
Evan!!! congrats on winning your first pro show!! You looked fucking awesome, future Mr. Olympia, no doubt in my mind. You deserved it!!

Speedgtr92
05-16-09, 11:58 pm
Evan, you are the man!!!! You have accomplished a feat that very few have ever accomplished!!! Congratulations on your win my friend!!!!

badrock
05-17-09, 12:21 am
Huge Fuckin Congrats Evan!.....you Looked Great Bro, Huge Congrats

NJC_Manhattan
05-17-09, 1:00 am
Seriously impressive work. You had that competition dead to rights. Enjoy basking in this win bro.

Enforcer
05-17-09, 1:34 am
Yo Big Ev just read the news congrats bro, you are becoming more and more of a recking force in this sport and I know you'll continue to do big things. Once again congrats bro and keep up the good work

jaykay22
05-17-09, 1:57 am
FUCK YEAH man. Congratulations. You looked fucking unbelieavable. Your chest looked much better IMO. I thought I saw Tom Prince on stage when you hit that side chest, your hammies were ridiculous! Congrats and enjoy that fruit salad you said you'd eat right after the show haha.

BeastCook
05-17-09, 2:20 am
BIG CONTRATS ON YOUR WIN!!! brought in the best overall package!! your back was amazing!! Soon to be Mr.O for sure.

ibizagtd
05-17-09, 2:58 am
So which is your next show? Except O off course
:)

Maiden69
05-17-09, 8:36 am
Hell fucking yeah! Congrats Bro!

Sandpig
05-17-09, 9:02 am
Way to go, dude. Are you going to do the O?

naturalguy
05-17-09, 9:49 am
What a great night, just awesome. You really brought the total package to the stage and served notice that you will be a force to be reckoned with in the pro ranks.

belladiabla13
05-17-09, 10:26 am
Congrats!! You Look Amazing!!!

RighteousDude
05-17-09, 12:09 pm
Congrats on an impressive win. What's next?

cmtz429
05-17-09, 3:49 pm
You did great Bro, I knew you would win. I can't wait to see you in Olympia.

Alucard
05-17-09, 4:53 pm
Damit! What an inspiration! man.... you looked unbelievable!
Now that was worth waiting for. Congrats evan! you diserved it!

ďCause when itís sink or swim you got to think to win"... You can do it... -Evan Centopani

Alucard
05-17-09, 4:54 pm
ďCause when itís sink or swim you got to think to win"... You can do it... -Evan Centopani[/QUOTE]

...and you did!

LittleMan55
05-17-09, 5:33 pm
Huge Congrats Big Ev!!!!


You Da Man!

BigAnt
05-17-09, 7:23 pm
Congrats Evan!

We sat on the far left side 3rd row from the front. Right in front where they lined you up at...You had the total package...a major and well deserved win. The guys who own the gym you train at (SP) Mariani Brothers..a great group of guys, you had tons of support in the crowd!

I know you family, girlfriend and especially your little sister are very proud of you!

danlerno
05-17-09, 8:05 pm
congrats brother!

newbreed
05-17-09, 8:25 pm
Congrats to you man. Great showing. Any other shows planned for 2009? I have a question for ya. In MD a couple months back you mentioned you drank torrent in the middle of your workout. Did you do that with your precontest training as well? Best of luck to you Evan.

Flash419
05-17-09, 8:25 pm
CONGRATS BRO!

Huge win.... Looking forward to your Olympia debut!

B Con
05-17-09, 10:44 pm
Great fucking win Evan. Very well deserved and its great seeing all your hardwork pay off. Looked fantastic in the pics. Enjoy it and once again HUGE CONGRATS!

Pizzalamp
05-18-09, 12:24 am
see evan i told u could do it

RICER88
05-18-09, 9:24 am
Hey Evan, Congrats on your first Pro Win man. We all new you could do it.

RICER88

Feel The Power
05-18-09, 9:26 am
congrats OX. We are all very happy for you! enjoy the big win!!

TheDarkHalf
05-18-09, 10:05 am
Way to kick ass in NY brother!

BamBam
05-18-09, 10:05 am
CONGRATULATIONS Big Fella!! We all knew you could do it! Enjoy your win and I applaud you sir!

IN IRON,
BB-

Mr. Dead
05-18-09, 11:18 am
HUUUGE congrats!!!

Rage
05-18-09, 12:59 pm
Great job Evan!

hardworkE
05-18-09, 4:08 pm
Looked unbelievable at the NY Pro. Congratulations!

VaughnTrue
05-18-09, 11:37 pm
Hey Evan,



Awesome to see you win your first show. Saw it from the nosebleeds, but you looked awesome.



Congrats


-Vaughn

Ox
05-20-09, 8:38 am
What's up everybody?! This is the first time I've gotten on computer since the show! I actually just saw, for the first time, a stage photo of myself from Saturday! I've been wanting to get on here and talk to everyone! I've got one one more photo shoot tommorow and this shit is a wrap! I'll be back in a couple days so I can fill you guys in on everything. I read some posts really quick and I know I alwyas say it but the support and the love I get from you guys means so much to me. I appreciate each and every one of you guys. THANK YOU! I'll be back in a flash.

Extreme
05-20-09, 8:40 am
ABSOLUTELY AWESOME!!! You have definitely made the correct decisions thus far in your bodybuilding career, and it shows. Walking out at your Pro debut and coming home the victor must be an incredable feeling, but it was well deserved. So, now I'm interested in knowing exactly how you changed things up this time around, since you said in one of your previous statements that there was no more keto?!? When you come off of cloud 9 please fill us in!! Much Respect.

D-Bomb
05-20-09, 9:29 am
more squats!...
hehe...

amazing work Evan!, keeps us wannabe bodybuilders going to see such quality guys as yourself making a huge scene! i mean come on think about it you beat many many good no wait Amazing bodybuilders, so you can just imagine how damn good you came looking!

mdh84
05-21-09, 1:40 am
Congrats Evan. I saw the pics from the show and you were spot on. I know you will win many more shows in the future!

Ox
05-22-09, 6:08 pm
Where do I begin?! This is the first chance I've had since before the show to sit down and actually read some stuff on here and be able to respond to it! I hadn't even seen a stage photo of myself until Wednesday night! First off, I want to thank everyone on here for being so unbelievably supportive. I put my best into making sure I answer each and every post and I apologize for not having the chance to be as active on here as I usually am...the prep for this show was a rough ride! With the exception of attending my girlfriend Erica's graduation one week before the NY Pro, I did not do ANYTHING unless it pertained to being my very best onstage. I literally spent ALL my time either doing cardio, training, eating, prepping food, driving to and from Brooklyn to train etc etc. Going to Erica's graduation was the first time in months I even put on anything besides my normal gym clothes...hahahaha. Never have I put this much into a show or sacrificed so much and I feel both relieved and grateful that it paid off and being able to know that it was not in vain!

The night of the show, Erica and I were walking back to my hotel room and I told her that I felt like the most fortunate person in the world. I have an awesome family that backs me 100% and supports me no matter what. I have an amazing girlfriend who understands what I have to go through to achieve my goals and loves me and supports me. I am blessed to have the overhwelming support of her family who has embraced me from the start. I have friends who are there for me no matter what. I have the most badass gym in the world with a family for members 20 minutes from my home. I am physically, mentally, and financially able to get out of bed every morning and actively pursue my goals. I have people like Oscar behind me who are willing to do whatever is necessary to help me realize those goals. I'm backed by Universal Nutrition who has been nothing short of great to me and Muscular Development, the most hardcore mag out there. And my fans are second to none. You guys are the what drive this sport and without all of you, this industry would fail.

I have been so fortunate in my life and I appreciate EVERYONE along the way who has helped me so far; my family, Erica and her family, all my friends (PJ Braun and Chris Tuttle I love you guys), the Montanari Bros. and all of Gold's Gym New Haven, CT, Oscar Ardon, Dave Palumbo, my chirporactor Dr. Mike, Universal Nutrition, Muscular Development, all you guys on here and countless others who have gone and continue to go out of there way to help me. THANK YOU!

widdlewade44
05-22-09, 6:12 pm
Evan we are so proud of you brother! Great job last weekend and congrats. You looked awesome and dominated as you said in one word: domination. A very solid Pro debut, congrats again.

Kevin
widdlewade44

LVs
05-22-09, 6:54 pm
Congrats, man!
Have seen the condition of russian athletes and your condition at prejudging. So was realistic about their possible placings and that is why have wished them "top five" and "the top" for you. Very inspirational. Rises up spirit!!!

Alucard
05-22-09, 6:59 pm
Where do I begin?! This is the first chance I've had since before the show to sit down and actually read some stuff on here and be able to respond to it! I hadn't even seen a stage photo of myself until Wednesday night! First off, I want to thank everyone on here for being so unbelievably supportive. I put my best into making sure I answer each and every post and I apologize for not having the chance to be as active on here as I usually am...the prep for this show was a rough ride! With the exception of attending my girlfriend Erica's graduation one week before the NY Pro, I did not do ANYTHING unless it pertained to being my very best onstage. I literally spent ALL my time either doing cardio, training, eating, prepping food, driving to and from Brooklyn to train etc etc. Going to Erica's graduation was the first time in months I even put on anything besides my normal gym clothes...hahahaha. Never have I put this much into a show or sacrificed so much and I feel both relieved and grateful that it paid off and being able to know that it was not in vain!

The night of the show, Erica and I were walking back to my hotel room and I told her that I felt like the most fortunate person in the world. I have an awesome family that backs me 100% and supports me no matter what. I have an amazing girlfriend who understands what I have to go through to achieve my goals and loves me and supports me. I am blessed to have the overhwelming support of her family who has embraced me from the start. I have friends who are there for me no matter what. I have the most badass gym in the world with a family for members 20 minutes from my home. I am physically, mentally, and financially able to get out of bed every morning and actively pursue my goals. I have people like Oscar behind me who are willing to do whatever is necessary to help me realize those goals. I'm backed by Universal Nutrition who has been nothing short of great to me and Muscular Development, the most hardcore mag out there. And my fans are second to none. You guys are the what drive this sport and without all of you, this industry would fail.

I have been so fortunate in my life and I appreciate EVERYONE along the way who has helped me so far; my family, Erica and her family, all my friends (PJ Braun and Chris Tuttle I love you guys), the Montanari Bros. and all of Gold's Gym New Haven, CT, Oscar Ardon, Dave Palumbo, my chirporactor Dr. Mike, Universal Nutrition, Muscular Development, all you guys on here and countless others who have gone and continue to go out of there way to help me. THANK YOU!

G evan.. your`e an inspiration to each and everyone of us. I live in f@.n South Africa and even thou i still have the 2009 calender with you on it framed in my room, yep... thats my inspiration! just wana say thanks for everything your`e giving back to the sport, helping us with all the questions exc..... soooo how you doin did you have thet cheese burger? lol....

ps: please update your official site`s gallery??? we wanna see some pics....
peace and hounor my man.

Maiden69
05-22-09, 7:03 pm
Awesome that everything has fallen in place for you Bro, you deserve it and more. First time I stepped into your thread I was in awe of what I was reading. I couldn't believe that a person on your position took so much time to answer all the questions from fans... that was my first time visiting the Forvm, with time I realized that this place was not a forum like any other, but a huge big fucking family! I, like many others here feel great to have you as "mentor", some one that we look up to, and follow on to achieve our goals. It all fall in place, and great thing comes to those who give, without expecting to be given back, and you my friend are one of those. Keep it up Bro, always walk the same path you are following now and you will see that the sky is the limit. I hope we can meet in person one day, so that I can thank you in person for all the help and advise you have given me.

Francisco

Sandpig
05-22-09, 10:19 pm
Dude that's why we all support you. Besides being a great bodybuilder, your also a great guy who keeps it all real.

I hear you are not doing the O this year, but tell me you are at least coming out to watch it.

TheDarkHalf
05-22-09, 11:20 pm
No more keto ; )


I'll explain everything later. Let's see what I can get done first ;)

So big guy, now that you've dominated New York......any chance of letting this cat out of the bag?

MrMuscles22
05-23-09, 6:17 pm
So big guy, now that you've dominated New York......any chance of letting this cat out of the bag?

Yeah bro, I am curious too! You are one of the most humble bodybuilders out there bro! You aren't one of those cocky assholes like most of them! We all appreciate you taking the time to talk with all of us on here and share all of your experiences with us! That means a lot!

Fury317
05-24-09, 11:16 am
Hey Ox- how about you come to Ohio and train me, then accompany me to a nearby water park wearing your posing trunks? Cool?

hahaha just playing man, I watched that video of you cooking telling that story. Thats hilarious. Did that really happen?

Again nice job on the win, and that photo shoot looked great too. That shit looks like a workout itself though bro. Fucking holding a shoulder press and side lateral for a picture.

mritter3
05-24-09, 11:21 am
ok so the no more keto thing.....u gotta tell. diet is such a huge part of your training and your life, dying to know the big secret.

Ox
05-25-09, 9:58 am
Alright alright! Damn you guys are like on the edge of your seats for this shit! It's nothing crazy really. As many of you know, for the past 3 shows I've done a keto diet. It was always EXTREMELY effective and I can't argue the results I got. I mean shit, I was able to turn pro on my fourth show and I will say that I always felt great on the keto diet. It was both EFFECTIVE and EFFICIENT when it comes to fat loss. HOWEVER, getting ripped and looking your best are not always the exact same thing. I always felt that with the keto diet, I looked good but at the end, was flat. I alway felt like the keto diet brought me 95% of the way and for me, that was always good enough to win and done PROPERLY, is more than good enough for most other competitors as well. I've advocated it in the past and it's not like I'm all of a sudden saying it's no good because it is good. Like I said, for most people, when done properly, will yield great results.

But for me, getting on a pro stage, I felt I needed a little more than what I had done in the past. From weeks 18 to 8 I basically ran my normal keto diet with more protein and the addition of 100g of carbs from oats and brown rice. For the remaining 8 weeks, once I began working with Oscar, carbs were incorporated AS NEEDED. The key word being NEEDED. Some days I had no carbs and some days I had close to 200g. Shit, some days I woke up and had steak and eggs and pancakes and captain crunch and whatever else I wanted for the first 3 meals. It was all done on order to either stimulate my metabolism or preserve muscle, once again, AS NEEDED. This is a conceot that is very hard to do yourself because it;s hard to have the balls to eat like that getting ready for the biggest show of your life.

But for the most part, on an avergae day, I ate five whole food meals a day, carbs with the first three; usually from a combo of rice and potato and the last two were eaten with fats. The last four weeks all I ate was fish five times a day! I was going through 20 pounds of white fish every 3 days! Talk about expensive! Fuck me, if I even see another piece of flounder anytime soon I'm gonna dry heave. But all in all, it worked pretty well for me; I mean shit, I won the damn show! As with any diet or training protocol, I will always look back and evaluate it and see what I can do differently next time and this was no different but the premise of the diet was great and at this stage in the game, I believe that my diet does have to be somehting that changes often to fit what is going on with my body and my progress and that changing the macros up is a smart thing to do. Look for a more in depth article on this topic soon to come!

TheDarkHalf
05-25-09, 10:33 am
That's crazy, I was actually thinking of doing something like that when I came off of keto. I was planning on keeping my protein and fat the same, and just adding carbs as needed from day to day. Good shit boss, i'm really looking forward to that article!

mritter3
05-25-09, 10:39 am
thanks for the info ox, pretty interesting stuff, i like being able to incorporate carbs earlier throughout the day, and having a cut off time. congrats again on the show, def. inspiring to all of us animals.

In Flames
05-25-09, 3:04 pm
Hey Ox, do you ever lift in the 6-8 rep range, or do you usually lift in the 8-15 for the most part?

LittleMan55
05-25-09, 4:40 pm
Thanks for sharing Ox! It has really opened my eyes to the fact that I need to be 100% aware of my body and what it is doing. Listening to what its telling you works wonders I have started to learn.

humanforklift
05-25-09, 9:30 pm
Evan, just wanted to say congrats on the HUGE win in New York. Adrian was still pumped when I caught up with him before he trained Joe for the Nationals last week. He said that you had a huge crowd from back home. We are all VERY proud of you!

IronWilson
05-26-09, 1:47 am
First, congratulations on the big win.

My question is: When using carbs in your new contest prep diet, did you do cardio as you have before (low intensity), or did you change it up?

Sandpig
05-26-09, 2:56 pm
Thanks for the info on your diet, but are you coming out for the O?
Or even the USA's?

belladiabla13
05-26-09, 3:29 pm
Alright alright! Damn you guys are like on the edge of your seats for this shit! It's nothing crazy really. As many of you know, for the past 3 shows I've done a keto diet. It was always EXTREMELY effective and I can't argue the results I got. I mean shit, I was able to turn pro on my fourth show and I will say that I always felt great on the keto diet. It was both EFFECTIVE and EFFICIENT when it comes to fat loss. HOWEVER, getting ripped and looking your best are not always the exact same thing. I always felt that with the keto diet, I looked good but at the end, was flat. I alway felt like the keto diet brought me 95% of the way and for me, that was always good enough to win and done PROPERLY, is more than good enough for most other competitors as well. I've advocated it in the past and it's not like I'm all of a sudden saying it's no good because it is good. Like I said, for most people, when done properly, will yield great results.

But for me, getting on a pro stage, I felt I needed a little more than what I had done in the past. From weeks 18 to 8 I basically ran my normal keto diet with more protein and the addition of 100g of carbs from oats and brown rice. For the remaining 8 weeks, once I began working with Oscar, carbs were incorporated AS NEEDED. The key word being NEEDED. Some days I had no carbs and some days I had close to 200g. Shit, some days I woke up and had steak and eggs and pancakes and captain crunch and whatever else I wanted for the first 3 meals. It was all done on order to either stimulate my metabolism or preserve muscle, once again, AS NEEDED. This is a conceot that is very hard to do yourself because it;s hard to have the balls to eat like that getting ready for the biggest show of your life.

But for the most part, on an avergae day, I ate five whole food meals a day, carbs with the first three; usually from a combo of rice and potato and the last two were eaten with fats. The last four weeks all I ate was fish five times a day! I was going through 20 pounds of white fish every 3 days! Talk about expensive! Fuck me, if I even see another piece of flounder anytime soon I'm gonna dry heave. But all in all, it worked pretty well for me; I mean shit, I won the damn show! As with any diet or training protocol, I will always look back and evaluate it and see what I can do differently next time and this was no different but the premise of the diet was great and at this stage in the game, I believe that my diet does have to be somehting that changes often to fit what is going on with my body and my progress and that changing the macros up is a smart thing to do. Look for a more in depth article on this topic soon to come!


YOU LOOK INCREDIBLE KID!!! CONGRATS!!!

dyskee
05-26-09, 5:58 pm
Congrats ox :D i was just wondering i have been doing keto for 9 weeks now and iam pretty satisfied i want to know how can i get back to regular eating without losing the hard earned definition cause it's the first time i see leg separation and iam liking it :D

Swole81
05-27-09, 5:06 pm
congrats Evan, i thought you looked amazing out there.. i think you will definitely be one of the Elite sooner than later.

and by the way, what are your plans going to be for the off season?

KabbelYs
05-27-09, 5:42 pm
Hi, Evan.

It`s nice that you`re here.

Now I am in contest period (185cm, and about 95kg). Saturday I`ll have my third competition this season. And one will be left this year in June (European Junior Championship).

Anyway...
Now I am thinking about my off-season period. My organism great tolerates carbs. I can eat a lot of carbs and my BF it`s ok.

So what do you think about my off-season eating:

I`m thinking about 800-1000g of white rice and 400g of pasta it`s from carbs. And there is question, can I count proteins which are in rices or other carbs?

rocky36
05-27-09, 10:55 pm
Hey big man hows things going your way? Im sure your busy as hell right now and your phones probably been ringing off the hook after your big win,

but if you have a free minute im having a little bit of a size imbalance with my lats, my right side has blown up in the past month in size and strength while my left side has stayed the same basically, maybe got a bit bigger but nothing like my right. Any ideas on isolating just my left lat until it cachtes back up?

My staple movements for back are bb rows, db rows, deads or rack pulls, and either pull ups or seated pull downs. ... On the dumbell rows my right side is rapidly getting stronger and growing much faster than my left, should i only do dumbell rows with my left arm until it catches back up ? Is there anything else i could do to balance them up? Any and all suggestions would be greatly appriciated!!

Ox
05-28-09, 8:32 am
Hey Ox- how about you come to Ohio and train me, then accompany me to a nearby water park wearing your posing trunks? Cool?

hahaha just playing man, I watched that video of you cooking telling that story. Thats hilarious. Did that really happen?

Again nice job on the win, and that photo shoot looked great too. That shit looks like a workout itself though bro. Fucking holding a shoulder press and side lateral for a picture.

Hahaha...fucking people are nuts. And the dude got pissed when I told him he was a fruit loop. Thanks man I'm glad you like the cooking vid. As for the photo shoots...people are always like why don't they use bigger weights blah blah blah...motherfucker, you try going into the gym the day after a show, you're dehydrated as shit cuz you're trying to hold your condition, you haven't slept, and you feel like you just got the shit beat out of you from the last 4 months of dietting, cardio, a training...it would be IMPOSSIBLE to use the weights you would normally use for AN 8 HOUR photo shoot holding the shots etc etc...people don't understand. PHOTO SHOOTS ARE ROUGH...I know that sounds really pussy but it's true!

Ox
05-28-09, 8:33 am
Yeah bro, I am curious too! You are one of the most humble bodybuilders out there bro! You aren't one of those cocky assholes like most of them! We all appreciate you taking the time to talk with all of us on here and share all of your experiences with us! That means a lot!

Thanks man ;)

Ox
05-28-09, 8:34 am
thanks for the info ox, pretty interesting stuff, i like being able to incorporate carbs earlier throughout the day, and having a cut off time. congrats again on the show, def. inspiring to all of us animals.

Good shit bro

Ox
05-28-09, 8:35 am
Hey Ox, do you ever lift in the 6-8 rep range, or do you usually lift in the 8-15 for the most part?

Sometimes. It's all good man. I may even go as low as 4 sometimes for a set or two. Variety is great...cover all the bases. ANything can be good. You can do a heavy ass set of deads for 4-5 reps and drop plates and try and get 30 on another set..it all works.

Ox
05-28-09, 8:37 am
Thanks for sharing Ox! It has really opened my eyes to the fact that I need to be 100% aware of my body and what it is doing. Listening to what its telling you works wonders I have started to learn.

Being able to tap into how you are feeling and really being able to listen to your body is so key...it's something we all continue to try and do.

Ox
05-28-09, 8:38 am
Evan, just wanted to say congrats on the HUGE win in New York. Adrian was still pumped when I caught up with him before he trained Joe for the Nationals last week. He said that you had a huge crowd from back home. We are all VERY proud of you!

Hahaha! Make sure you tell Adrian I said what's up! Thank you bro.

Ox
05-28-09, 8:39 am
First, congratulations on the big win.

My question is: When using carbs in your new contest prep diet, did you do cardio as you have before (low intensity), or did you change it up?

I upped my cardio intensity this time around by using an incline and some step mill. It still was not what I would call high intensity but it was more challenging than in the past.

Ox
05-28-09, 8:40 am
Thanks for the info on your diet, but are you coming out for the O?
Or even the USA's?

Ha! And you said I wouldn't do it ;) I assume I'll be there for the O. Not to compete! But I'm sure I'll be there. Probably not the USAs though.

Ox
05-28-09, 8:41 am
YOU LOOK INCREDIBLE KID!!! CONGRATS!!!


Thanks so much!

Ox
05-28-09, 8:42 am
Congrats ox :D i was just wondering i have been doing keto for 9 weeks now and iam pretty satisfied i want to know how can i get back to regular eating without losing the hard earned definition cause it's the first time i see leg separation and iam liking it :D

Depends on what you consider regular eating. If you want to saty tight you're going to have to continue to eat well. It will basically be your keto diet plus some good quality carbs. How many depends on you and how mnay you can handle.

Ox
05-28-09, 8:43 am
congrats Evan, i thought you looked amazing out there.. i think you will definitely be one of the Elite sooner than later.

and by the way, what are your plans going to be for the off season?

Thank you. I haven't gotten that far yet!

Ox
05-28-09, 8:45 am
Hi, Evan.

It`s nice that you`re here.

Now I am in contest period (185cm, and about 95kg). Saturday I`ll have my third competition this season. And one will be left this year in June (European Junior Championship).

Anyway...
Now I am thinking about my off-season period. My organism great tolerates carbs. I can eat a lot of carbs and my BF it`s ok.

So what do you think about my off-season eating:

I`m thinking about 800-1000g of white rice and 400g of pasta it`s from carbs. And there is question, can I count proteins which are in rices or other carbs?

I wouldn't count the protein in your carbs. The amounts of carbs you eat all depends on you. Eat as many as you can tolerate. I wouldn't eat too much white rice though because it an constipate you.

Ox
05-28-09, 8:47 am
Hey big man hows things going your way? Im sure your busy as hell right now and your phones probably been ringing off the hook after your big win,

but if you have a free minute im having a little bit of a size imbalance with my lats, my right side has blown up in the past month in size and strength while my left side has stayed the same basically, maybe got a bit bigger but nothing like my right. Any ideas on isolating just my left lat until it cachtes back up?

My staple movements for back are bb rows, db rows, deads or rack pulls, and either pull ups or seated pull downs. ... On the dumbell rows my right side is rapidly getting stronger and growing much faster than my left, should i only do dumbell rows with my left arm until it catches back up ? Is there anything else i could do to balance them up? Any and all suggestions would be greatly appriciated!!


I've got no clue man...you just have to be more conscious of it. And maybe adjust how much weight youa re using to make sure youa re using good form, contracting, and have a good mind muscle connection.

KabbelYs
05-28-09, 9:05 am
I wouldn't count the protein in your carbs. The amounts of carbs you eat all depends on you. Eat as many as you can tolerate. I wouldn't eat too much white rice though because it an constipate you.

OK. Thanks.

If I`ll be around 105-110kg off-season weight, it`s ok about 200-230g of protein per day? Or I need some like 300?

dyskee
05-28-09, 9:33 am
Depends on what you consider regular eating. If you want to saty tight you're going to have to continue to eat well. It will basically be your keto diet plus some good quality carbs. How many depends on you and how mnay you can handle.

regular eating for me is

brekkie: oats n eggs
midmorning: scoop whey+skim milk+ oats
lunch: sweet potatoe + meat/chicken veggies
snack: chicken breast+ whole wheat bread +nuts
workout
postoworkout: shake
dinner: tuna/chicken/meat + rice veggies
if hungry cottage cheese and nuts


how do i introduce the carbs back without getting fat, thats my dilemma??

Fury317
05-28-09, 10:36 am
Hahaha...fucking people are nuts. And the dude got pissed when I told him he was a fruit loop. Thanks man I'm glad you like the cooking vid. As for the photo shoots...people are always like why don't they use bigger weights blah blah blah...motherfucker, you try going into the gym the day after a show, you're dehydrated as shit cuz you're trying to hold your condition, you haven't slept, and you feel like you just got the shit beat out of you from the last 4 months of dietting, cardio, a training...it would be IMPOSSIBLE to use the weights you would normally use for AN 8 HOUR photo shoot holding the shots etc etc...people don't understand. PHOTO SHOOTS ARE ROUGH...I know that sounds really pussy but it's true!

No way man, doesnt sound pussy at all. Ive done one show and I felt like total shit. I cant imagine going into the gym the next day FOR 8 HOURS to take some damn pictures. All I wanted to do was eat adn sleep haha. More props to you, and everyone else that does those photo shoots. Cant wait for that issue to come out though, your wheels looked sick!

Wasteland
05-28-09, 11:35 am
Alright alright! Damn you guys are like on the edge of your seats for this shit! It's nothing crazy really. As many of you know, for the past 3 shows I've done a keto diet. It was always EXTREMELY effective and I can't argue the results I got. I mean shit, I was able to turn pro on my fourth show and I will say that I always felt great on the keto diet. It was both EFFECTIVE and EFFICIENT when it comes to fat loss. HOWEVER, getting ripped and looking your best are not always the exact same thing. I always felt that with the keto diet, I looked good but at the end, was flat. I alway felt like the keto diet brought me 95% of the way and for me, that was always good enough to win and done PROPERLY, is more than good enough for most other competitors as well. I've advocated it in the past and it's not like I'm all of a sudden saying it's no good because it is good. Like I said, for most people, when done properly, will yield great results.

But for me, getting on a pro stage, I felt I needed a little more than what I had done in the past. From weeks 18 to 8 I basically ran my normal keto diet with more protein and the addition of 100g of carbs from oats and brown rice. For the remaining 8 weeks, once I began working with Oscar, carbs were incorporated AS NEEDED. The key word being NEEDED. Some days I had no carbs and some days I had close to 200g. Shit, some days I woke up and had steak and eggs and pancakes and captain crunch and whatever else I wanted for the first 3 meals. It was all done on order to either stimulate my metabolism or preserve muscle, once again, AS NEEDED. This is a conceot that is very hard to do yourself because it;s hard to have the balls to eat like that getting ready for the biggest show of your life.

But for the most part, on an avergae day, I ate five whole food meals a day, carbs with the first three; usually from a combo of rice and potato and the last two were eaten with fats. The last four weeks all I ate was fish five times a day! I was going through 20 pounds of white fish every 3 days! Talk about expensive! Fuck me, if I even see another piece of flounder anytime soon I'm gonna dry heave. But all in all, it worked pretty well for me; I mean shit, I won the damn show! As with any diet or training protocol, I will always look back and evaluate it and see what I can do differently next time and this was no different but the premise of the diet was great and at this stage in the game, I believe that my diet does have to be somehting that changes often to fit what is going on with my body and my progress and that changing the macros up is a smart thing to do. Look for a more in depth article on this topic soon to come!

Interesting. I read this as a kind of rejection of your past approach Ox, true or false? I'm definitely looking forward to your future in depth article.

OverDose
05-28-09, 3:49 pm
Hey Ox, i'm about a week into my clean bulk and i was wondering if you think it's alright to do cardio every day on a clean bulk, i'm doing around 30 minutes of HIIT on the elliptical just about every day in a second session at night, i'm also eating like a madman, maybe around 4,000 clean carlories a day, a shit load of quality proteins carbs, and fats, fast carbs only after lifting. Thanks in advance. Overdose

Sandpig
05-28-09, 11:04 pm
Ha! And you said I wouldn't do it ;) I assume I'll be there for the O. Not to compete! But I'm sure I'll be there. Probably not the USAs though.
Great, this time I will train whatever body part you are training.
I will even pick you up at the hotel and drive you to the gym.

Ox
05-29-09, 8:26 am
OK. Thanks.

If I`ll be around 105-110kg off-season weight, it`s ok about 200-230g of protein per day? Or I need some like 300?

I would shoot for more like 300.

Ox
05-29-09, 8:27 am
regular eating for me is

brekkie: oats n eggs
midmorning: scoop whey+skim milk+ oats
lunch: sweet potatoe + meat/chicken veggies
snack: chicken breast+ whole wheat bread +nuts
workout
postoworkout: shake
dinner: tuna/chicken/meat + rice veggies
if hungry cottage cheese and nuts


how do i introduce the carbs back without getting fat, thats my dilemma??

Looks pretty clean to me. So long as you're training hard there's no reason the added carbs should make you fat. Just eat and train.

Ox
05-29-09, 8:28 am
No way man, doesnt sound pussy at all. Ive done one show and I felt like total shit. I cant imagine going into the gym the next day FOR 8 HOURS to take some damn pictures. All I wanted to do was eat adn sleep haha. More props to you, and everyone else that does those photo shoots. Cant wait for that issue to come out though, your wheels looked sick!

Thanks again bro!

Ox
05-29-09, 8:32 am
Interesting. I read this as a kind of rejection of your past approach Ox, true or false? I'm definitely looking forward to your future in depth article.

A rejection only in the sense that I feel things should change as necessary (cardio, rest, food intake etc) However, I still believe keto is very effective. Furthermore, for many competitors who have not yet learned how to listen to their bodies and balance things without a written plan, a more rigid structure is not a bad thing. But for myself, I feel I'm at the point where I feel comfortable freestyling a little bit.

Ox
05-29-09, 8:33 am
Hey Ox, i'm about a week into my clean bulk and i was wondering if you think it's alright to do cardio every day on a clean bulk, i'm doing around 30 minutes of HIIT on the elliptical just about every day in a second session at night, i'm also eating like a madman, maybe around 4,000 clean carlories a day, a shit load of quality proteins carbs, and fats, fast carbs only after lifting. Thanks in advance. Overdose

Only you can determine this. If you're not growing, I'd ease up a little. I think cardio 3 times a week is sufficient to keep the metabolism up in the offseason but see how you look and feel and just go from there.

Ox
05-29-09, 8:34 am
Great, this time I will train whatever body part you are training.
I will even pick you up at the hotel and drive you to the gym.

Hahaha...Nice!

Mr.O
05-29-09, 8:43 am
hey evan congratulations for your big victory..... i just want to say thank you for being a sousce of ispiration and motivation.....you are numero uno

Federico from Italy

Wasteland
05-29-09, 9:13 am
A rejection only in the sense that I feel things should change as necessary (cardio, rest, food intake etc) However, I still believe keto is very effective. Furthermore, for many competitors who have not yet learned how to listen to their bodies and balance things without a written plan, a more rigid structure is not a bad thing. But for myself, I feel I'm at the point where I feel comfortable freestyling a little bit.

I understand. Thanks for the response.

KabbelYs
05-29-09, 10:00 am
I would shoot for more like 300.

Thank U, Evan!

MrMuscles22
05-29-09, 5:09 pm
Alright Evan, so when are you gonna make it down to Ohio for an Akron/Canton ABC??? We can have another Ox vs Big C curl off haha. No, but for real, we would be honored to have the champ in for a session! I'd gladly pay for your hotel room for the night!

Ashouk
05-29-09, 7:47 pm
Hello Ox:

Your offseason eating videos on MD were great. I just wanted to ask, do you use anything else besides mac nut oil for fats on your shake meals? Where I live we don't have any mac nut oil, and I tried olive oil on a shake once and it was too disgusting. Do you ever use olive oil on your shakes or is it always mac nut oil? Thank you and I wish you the absolute best in everything!

Ozzy27
05-30-09, 10:35 am
Hi Evan,congrats for the NY.
Question: How's standing next to guys like Markus Ruhl and Dennis James? guess amazing...

mritter3
05-31-09, 4:06 pm
hey evan, was watching your MD nutrition series on youtube, with dave palumbo....and saw metamucil on the counter is that something that you use daily.....just curious, im always looking for ways to have my body run more efficiantly, and using something like that could be effective. thanks

Ox
06-01-09, 8:56 pm
hey evan congratulations for your big victory..... i just want to say thank you for being a sousce of ispiration and motivation.....you are numero uno

Federico from Italy

Thanks man, much appreciated. But only Arnold is numero uno!

Ox
06-01-09, 8:57 pm
Alright Evan, so when are you gonna make it down to Ohio for an Akron/Canton ABC??? We can have another Ox vs Big C curl off haha. No, but for real, we would be honored to have the champ in for a session! I'd gladly pay for your hotel room for the night!

Damn whaddaya wanna embarass me again?! We'll see about an ABC. PEACE!

Ox
06-01-09, 8:58 pm
Hello Ox:

Your offseason eating videos on MD were great. I just wanted to ask, do you use anything else besides mac nut oil for fats on your shake meals? Where I live we don't have any mac nut oil, and I tried olive oil on a shake once and it was too disgusting. Do you ever use olive oil on your shakes or is it always mac nut oil? Thank you and I wish you the absolute best in everything!

Olive oil is ok in shakes too. I don't mind the taste but I guess it is acquired :).

Ox
06-01-09, 8:59 pm
Hi Evan,congrats for the NY.
Question: How's standing next to guys like Markus Ruhl and Dennis James? guess amazing...

It's pretty crazy! I imagined I was going to feel intimidated but I didn't. It felt pretty damn cool! :)

Ox
06-01-09, 9:01 pm
hey evan, was watching your MD nutrition series on youtube, with dave palumbo....and saw metamucil on the counter is that something that you use daily.....just curious, im always looking for ways to have my body run more efficiantly, and using something like that could be effective. thanks

I used to use Metamucil but have recently switched to a fivber product called Yerba Prima. It is unflavored which I like cuz and it has been working pretty well.

mritter3
06-01-09, 9:26 pm
I used to use Metamucil but have recently switched to a fivber product called Yerba Prima. It is unflavored which I like cuz and it has been working pretty well.

thanks for the fast response evan.

Mr.O
06-02-09, 3:47 am
Thanks man, much appreciated. But only Arnold is numero uno!


ahahahah u too.....;)

Speedgtr92
06-02-09, 7:39 pm
Evan, I know you prefer high volume training, but have you ever tried or considered trying the Dorian Yates style of high intensity? Also, do you frequently change up your exercises or set/rep scheme to prevent plateauing?

Thanks

Ashouk
06-03-09, 6:33 am
Hello Ox:

Do you ever do boiled chicken or is it always grilled? Thank you.

hardworkE
06-03-09, 10:15 am
Evan,

How do you fit into dress shirts. This picture right here looks like your arms are going to explode out of the shirt: http://evancentopani.com/bio/u.html

Haha, just was curious. Seriously amazing job at the NY Pro, you have big things to come man. Congrats!

Ox
06-03-09, 9:49 pm
Evan, I know you prefer high volume training, but have you ever tried or considered trying the Dorian Yates style of high intensity? Also, do you frequently change up your exercises or set/rep scheme to prevent plateauing?

Thanks

I've incorporated some high intensity stuff; I like it. But I still feel you need some volume too. It's all good. I constantly change the sets, reps, exercises etc.

Ox
06-03-09, 9:50 pm
Hello Ox:

Do you ever do boiled chicken or is it always grilled? Thank you.

I like to get a whole chicken and split it down the middle and then bake it with the skin on, on the bone. To me, this way is the tastiest and the meat is the most tender.

Ox
06-03-09, 9:52 pm
Evan,

How do you fit into dress shirts. This picture right here looks like your arms are going to explode out of the shirt: http://evancentopani.com/bio/u.html

Haha, just was curious. Seriously amazing job at the NY Pro, you have big things to come man. Congrats!

I do. I have a few that I had custom made. Right now I can just fit into an XXL Polo button down or the largest LAcoste size button down but in a month or two that won't be the case :) Clothes shopping is a real bitch. I hate seeing all the nice shit I would like to wear but can't! Thanks for the kind words bro.

LittleMan55
06-03-09, 9:55 pm
Evan,

In one of the off-season meal vids on MD you were mixing your shake up with oats and mentioned that it was 75g that way. I grabbed my Ultra Iso Whey can and the label says 20 or 21 depending on flavor. Just wondered what was up and where I was missing math at?

Oh and Congrats on the big win!

MrMuscles22
06-03-09, 10:04 pm
Evan,

In one of the off-season meal vids on MD you were mixing your shake up with oats and mentioned that it was 75g that way. I grabbed my Ultra Iso Whey can and the label says 20 or 21 depending on flavor. Just wondered what was up and where I was missing math at?

Oh and Congrats on the big win!

Maybe the 10grams of protein the cup of oats have in it?

LittleMan55
06-03-09, 10:13 pm
Maybe the 10grams of protein the cup of oats have in it?

Could be...

cap527
06-03-09, 11:11 pm
Hey I am 17 years old, 6'0 and about 185 lbs. I have gained about 30 lbs over the past 9 months but i need some help, i just took a week off and came back stronger at first but i burnout halfway through my workout. I need some help, my metabolism is so fast and my genes are skinny as hell. I need help fighting through it. I eat everything in sight and train like an Animal. 5 days a week (chest/tris, back/bis, legs/shoulders/traps, and abs everyday.) I am a classic ectomorph and its just always an uphill battle to gain mass. Any suggestions?

Alucard
06-04-09, 3:39 am
Hey ox! how you doin? just wanted to ask you whats your take on mrp`s? Because i saw that most of the time you just use whey? and if you were to take one a day, when? after training? or will torrent be sufficient?
thanx again for the inspiration you give us and all the help!
ps: flaxseed oil? how much a day,don`t want to over do it?.....

Firedrake
06-06-09, 1:22 am
Ox,

I was just looking at some pictures I have of you from the Cage, and then I saw the pics from the show, and I am absolutely blown away at the transformation from the beginning of March to the NY Pro! I cannot imagine what you have gone through to peel that much off of you in that short a time.

May I ask what kind of cardio you were doing, and what kind of diet?

I finally, just this evening, was talking with Rage and have committed to doing my very first masters comp sometime next fall (I don't know which one yet), and I know what I've gone through just to lose the 54 pounds I've lost since August of last year.

Tylerrc77
06-06-09, 2:59 pm
Hey evan i read in this forum a while back that you like to start with the heaviest weight possibl and try and keep that weight for the rest of the sets and reps etc. Is that like a reverse pyramid? Such as 315x6, 275x8, 255x10, etc? Please explain a little more in detail exactly.

Also, this is pretty much the same type of question but how often do you go up in weight? Of course bodybuilding isnt about how much you lift, but you also need to progress in weights to get bigger. Do you just add 2.5's to each set from the previous week?

Aggression
06-09-09, 4:44 pm
Yo Evan, big props for your win in NY.

I had a question regarding EFA's. I know you're a big Omega fan. I take one pack of Omega per day. I also eat 6 whole meals, plus a Torrent shake every day. 4 of the 6 whole food meals contain some type of healthy fat, whether its in the form of nuts or extra virgin olive oil. Is this too much? Thanks brotha.

fenix237
06-09-09, 5:08 pm
Hey Ox,

i was thinking about this never ending thread that we can't get enough of and got to thinking that you should write a book on nutrition for athletes- it would sell like hotcakes!

whadda think???

mahscles
06-09-09, 6:47 pm
sup ox. thanks with the diet help before man. im going to the arnold next year, hope to see you there. anything new going on lately?

Ox
06-10-09, 10:32 pm
Evan,

In one of the off-season meal vids on MD you were mixing your shake up with oats and mentioned that it was 75g that way. I grabbed my Ultra Iso Whey can and the label says 20 or 21 depending on flavor. Just wondered what was up and where I was missing math at?

Oh and Congrats on the big win!

My bad. I think I was thinking of the specialized protein which has 24 or 25g of protein per scoop. Thanks man!

Ox
06-10-09, 10:36 pm
Hey I am 17 years old, 6'0 and about 185 lbs. I have gained about 30 lbs over the past 9 months but i need some help, i just took a week off and came back stronger at first but i burnout halfway through my workout. I need some help, my metabolism is so fast and my genes are skinny as hell. I need help fighting through it. I eat everything in sight and train like an Animal. 5 days a week (chest/tris, back/bis, legs/shoulders/traps, and abs everyday.) I am a classic ectomorph and its just always an uphill battle to gain mass. Any suggestions?

What you probably experienced after coming backl after a week off was a drop in your nervous system efficiency. Your muscles recuperated and got stronger but your nervous system was less able to deal with the stress of the workout. What I would suggest for you is to reduce your training to 3 days a week; Monday, Wednesday and Friday training legs, back and chest respectively. I would make squats, deads, and bench the foundation of your training on the respective days and eat like hell and rest on your days off. But I would only even think about this method if your willing to go all out on those days with the compound movements and squat, deadlift and bench your balls off.

Ox
06-10-09, 10:41 pm
Hey ox! how you doin? just wanted to ask you whats your take on mrp`s? Because i saw that most of the time you just use whey? and if you were to take one a day, when? after training? or will torrent be sufficient?
thanx again for the inspiration you give us and all the help!
ps: flaxseed oil? how much a day,don`t want to over do it?.....

In my opinion most MRPs are inferior to what you could put together on your own. Why have an MRP shake with carbs from maltodextrin and fats from a dreid source when you can add quality carbs like oats and good fats like flax oil or peanut butter. I would only use one if I were in a bind or without food or my normal shake. Don't get me wrong, they're a better chocie than most of what's out there and the'yre sure a hell of a lot better than not eating and some people don't have the luxury of making those types of shakes throughout the day. I think PWO Torrent is optimal. Flax oil? Maybe 4-6 tablespoons a day at most.

mahscles
06-10-09, 10:41 pm
evan,
i am bulking right now and i was wondering if i should be eating yams or normal potatoes as part of my carbs? ive been using yams but i was just wondering.

-joe

Ox
06-10-09, 10:43 pm
Ox,

I was just looking at some pictures I have of you from the Cage, and then I saw the pics from the show, and I am absolutely blown away at the transformation from the beginning of March to the NY Pro! I cannot imagine what you have gone through to peel that much off of you in that short a time.

May I ask what kind of cardio you were doing, and what kind of diet?

I finally, just this evening, was talking with Rage and have committed to doing my very first masters comp sometime next fall (I don't know which one yet), and I know what I've gone through just to lose the 54 pounds I've lost since August of last year.

Thank you :) I was using the treadmill for cardio. I wouldn't really call it high intensity but I did use an incline and did challenge myself more than in the past. Some days I did two hours and some days I did none. In the past I've started it as early as 12 weeks out. This year I started at 8 weeks out. It all depends on what's needed. Congrats on your decision to compete and good luck!

Ox
06-10-09, 10:45 pm
Hey evan i read in this forum a while back that you like to start with the heaviest weight possibl and try and keep that weight for the rest of the sets and reps etc. Is that like a reverse pyramid? Such as 315x6, 275x8, 255x10, etc? Please explain a little more in detail exactly.

Also, this is pretty much the same type of question but how often do you go up in weight? Of course bodybuilding isnt about how much you lift, but you also need to progress in weights to get bigger. Do you just add 2.5's to each set from the previous week?

I just do as much weight for as many reps ( keeping the reps above 6) as possible! Simple :) When I feel like I can handle more weight I add it. There's no formual or any shit like that. I don't really add 10s or 5s or shit like that. It's mainly 25s or 45s. Maybe that's dumb but that's how I do it.

Ox
06-10-09, 10:47 pm
Yo Evan, big props for your win in NY.

I had a question regarding EFA's. I know you're a big Omega fan. I take one pack of Omega per day. I also eat 6 whole meals, plus a Torrent shake every day. 4 of the 6 whole food meals contain some type of healthy fat, whether its in the form of nuts or extra virgin olive oil. Is this too much? Thanks brotha.

Do you feel like it's too much? There are no rules bro. If you feel like your body is assimilating the fat and digesting it well and you feel good eating it, then eat it. If you're craving more carbs and feel that they would help you more, eat more carbs and drop out some fats. If you feel you need both, have carbs and fats with each meal. Just listen to your body.

Ox
06-10-09, 10:48 pm
Hey Ox,

i was thinking about this never ending thread that we can't get enough of and got to thinking that you should write a book on nutrition for athletes- it would sell like hotcakes!

whadda think???

I think by now I could have!

Ox
06-10-09, 10:49 pm
sup ox. thanks with the diet help before man. im going to the arnold next year, hope to see you there. anything new going on lately?

I'll be there bro! Wait til you see the Cage ;) Not much new bro. Just training and always thinking about what I do better.

Ox
06-10-09, 10:50 pm
evan,
i am bulking right now and i was wondering if i should be eating yams or normal potatoes as part of my carbs? ive been using yams but i was just wondering.

-joe

I prefer white potatos because yams make me fart and fuck up my digestion. It all depends on which you prefer.

mahscles
06-10-09, 10:51 pm
I'll be there bro! Wait til you see the Cage ;) Not much new bro. Just training and always thinking about what I do better.

good deal bro. im trying to get chest larger during my bulking. im thinking about competing in a national competition next year but im not sure yet.

mahscles
06-10-09, 10:52 pm
I prefer white potatos because yams make me fart and fuck up my digestion. It all depends on which you prefer.

yeah i noticed that too. maybe i will switch to white because i dont like yams that much anyway. thanks brother

mahscles
06-10-09, 10:57 pm
hey this guy has been going through some tough times so i was just wondering if you could go on and give him some encouragement. im sure some help from one of the big bros would help. here is the thread link > http://forum.animalpak.com/showthread.php?p=732598#post732598

Tylerrc77
06-10-09, 11:29 pm
I just do as much weight for as many reps ( keeping the reps above 6) as possible! Simple :) When I feel like I can handle more weight I add it. There's no formual or any shit like that. I don't really add 10s or 5s or shit like that. It's mainly 25s or 45s. Maybe that's dumb but that's how I do it.



Thanks for the help evan. By the way, Your without a doubt one of my favorite bodybuilders. I hope nothing but good things for you in the future bro...

Back to what you said, by any chance can you show an example of a typical incline day, or squat day...rep/set wise... i know you change it alot so im not really worried about that i guess just the differnece in weights from set to set etc...how heavy to go first set, second set etc... Should each set be to positive failure? Such as Heavy as i can for 12, heavier for 8-10 etc...

Once again, thanks bro. I appreciate it.

damage_inc_
06-11-09, 6:03 pm
How you doin Ox? I have been trying to catch up on this thread.. a lot of helpful info here, you truly are on top of your game.. thank you for taking the time out to share all of your knowledge.. best of luck on your continued success

Sandpig
06-14-09, 8:46 am
Evan, just saw the pictures Robby posted on MD. You are looking great dude. Is there a reason why you are staying so lean?

Ox
06-15-09, 11:01 am
yeah i noticed that too. maybe i will switch to white because i dont like yams that much anyway. thanks brother

See? Your body was already telling you what it needs! Don't be afraid to listen to your body.

Ox
06-15-09, 11:19 am
Thanks for the help evan. By the way, Your without a doubt one of my favorite bodybuilders. I hope nothing but good things for you in the future bro...

Back to what you said, by any chance can you show an example of a typical incline day, or squat day...rep/set wise... i know you change it alot so im not really worried about that i guess just the differnece in weights from set to set etc...how heavy to go first set, second set etc... Should each set be to positive failure? Such as Heavy as i can for 12, heavier for 8-10 etc...

Once again, thanks bro. I appreciate it.

On squats for example I start with one plate per side and do a couple reps just warming up and continue to add a plate to each side warming up with each new weight until I get to five plates each side. I make that my first set and do as many reps as I can with it. I shoot for 4 or five working sets. If/when the resp with the five plates goes below 8 reps, I drop a plate from each side and use that weight for the set.

Ox
06-15-09, 11:20 am
How you doin Ox? I have been trying to catch up on this thread.. a lot of helpful info here, you truly are on top of your game.. thank you for taking the time out to share all of your knowledge.. best of luck on your continued success

Not at all bro. Thank you.

Ox
06-15-09, 11:22 am
Evan, just saw the pictures Robby posted on MD. You are looking great dude. Is there a reason why you are staying so lean?

Thanks. I'm not trying to stay lean. I usually stay like that for a couple months after a show. I eat whatever I want but don't really eat too much crap and I stay pretty lean and just get really full and hard. I don't know why/how guys blow up so fast after shows. They must eat like shit.

In Flames
06-15-09, 6:06 pm
Ox, are you still using some of Keto's principles, high fat high protein in your off season diet? Like are you putting Olive Oil and Macadamian Nut oil on your foods still? Thanks bro, looking awesome man!

Mr. Aestheticz
06-15-09, 6:08 pm
Thanks. I'm not trying to stay lean. I usually stay like that for a couple months after a show. I eat whatever I want but don't really eat too much crap and I stay pretty lean and just get really full and hard. I don't know why/how guys blow up so fast after shows. They must eat like shit.

I WAS A VICTIM UP POST SHOW BLOAT, KIND OF WENT OVER BOARD WITH THE SHIT FOOD!

MY BODY SUCKED AND HELD SO MUCH WATER THAT IT CAUSED MY FEET TO SWELL AND PUT HEAVY PRESSURE ON MY ANKLES TO THE POINT I COULD BARELY WALK, I LEARNED MY LESSON AFTER THAT!

.......................OH HEY OX!

LittleMan55
06-15-09, 8:18 pm
My bad. I think I was thinking of the specialized protein which has 24 or 25g of protein per scoop. Thanks man!

I was hoping you were right. It would have meant I was getting more food than I thought when I was still drinking shakes. haha...

I hope the growing is coming along well. What are you plans for the rest of the year?

TOA
06-16-09, 11:43 pm
OX....as a 20 year old native male....we tend to carry our excess fat in the stomach area and it requires almost 3 times the amount of work to get rid of it compared to a normal person...i was 260 and cut down to about 220 now after endless hours of cardio...i was wondering if i should just stick to a no carb diet to speed up the process..or what other advice do u have to tone the midsection and get rid of what is left of my lovehandles

Ashouk
06-17-09, 6:53 pm
Hello Ox:

I

Ashouk
06-17-09, 7:01 pm
Hello Ox:

I just want to ask which is optimal - taking whey and waxy maize separately post-workout or simultaneously in the same shake. Does it matter? Thank you for your time.

Ox
06-18-09, 10:11 am
Ox, are you still using some of Keto's principles, high fat high protein in your off season diet? Like are you putting Olive Oil and Macadamian Nut oil on your foods still? Thanks bro, looking awesome man!

I don't know that I'd call em keto diet principles but yes, I still add some fats to my foods here and there. For example, when I have a chicken meal I eat both the white and dark meat so I get some fat there and I'll add a little olive oil to my broccoli. But overall, I adjust things as I feel I need them. If I think I need more carbs I do that and will lessen the fats and vice versa.

Ox
06-18-09, 10:12 am
I WAS A VICTIM UP POST SHOW BLOAT, KIND OF WENT OVER BOARD WITH THE SHIT FOOD!

MY BODY SUCKED AND HELD SO MUCH WATER THAT IT CAUSED MY FEET TO SWELL AND PUT HEAVY PRESSURE ON MY ANKLES TO THE POINT I COULD BARELY WALK, I LEARNED MY LESSON AFTER THAT!

.......................OH HEY OX!

That fist time teaches us all a good lesson!

Ox
06-18-09, 10:13 am
I was hoping you were right. It would have meant I was getting more food than I thought when I was still drinking shakes. haha...

I hope the growing is coming along well. What are you plans for the rest of the year?

The plan is that there is no plan! hahaha...I'm just going by how I feel and letting my body dictate. My next show, at the earliest, will be the Arnold.