Ox's Stable

[Ox]

Great article, Ox, about "dancing on the edge" -- getting to it, pulling back, and keeping yourself on your toes.

Thanks buddy, I appreciate that.

[Ox]

ah dancing on the edge, huh big man. you mean like "ballroom dancing?" haha just kidding bro great article. printed it out and stuck it next to my bed on the shelf.

I didn't even realize! Maybe I'm subconciously wanting to dance! Eh, doubtful. Hahaha, glad you liked the article man.

[Ox]

YOOO BROSEPH lol

good article as usual Ox! you always manage to explain things in a way any regular joe schmoe can relate to!

hope everything is good with you!

Thank you brocious.

[Ox]

Great article Evan! You looking fucking jacked in the pic too. Damn dude.

Thanks

[Ox]

Hey Ox, am near your one page in the journey book that shows your shirtless upperbody and i've just gotta say NICE JOB MAN! Ur a god of weightlifting, keep up the great work, what did you do to get down to such a low bodyfat, it would be awesome if you would check out my journey, don't have to though, just stopped by to say thanks for being a weightlifter, your an inspiration.

You're not doing anything weird with my pic are you? hahahahaha just fuckin around. Thanks man. I will check your journey out.

[Big Al]

What up? We gotta get together at one of these ABC's and train....I'm always tryin to learn.

[Pizzalamp]

cool-thanks evan...i will try that

you ever make omlettes? can u flip an omlette? lol

[Littlefry]

I have no clue what basa is. I reccomend those fish because they are wild caught, white, low fat fish and are small in size. The size of the fish has a lot to do with mercury content and larger fish typically have higher mercury. If basa fits the criteria and you like it, eat it.

Yea, Im all about getting the fresh wild caught fish to. In the summer me and the old man go fishing all the time and catch various different specis. There is nothing like throwing some fresh fish over an open fire and eating it that day.

[mnmvilla2002]

Check out who was voted "Best New Pro of the Year" at BB.com. Congrads man!!!

http://www.bodybuilding.com/fun/2009siteawards.htm

it is towards the bottom of the page.

[mahscles]

I didn't even realize! Maybe I'm subconciously wanting to dance! Eh, doubtful. Hahaha, glad you liked the article man.

yup. hope to see you at the arnold.

[Mizzarler]

Day 1: Quads
Day 2: Off
Day 3: Chest, Triceps and Abs
Day 4: Back
Day 5: Off
Day 6: Hams and Calves
Day 7: Delts and Biceps
Day 8: Off

http://i285.photobucket.com/albums/ll68/AKNM88/thatsawesome.gif

[Ox]

What up? We gotta get together at one of these ABC's and train....I'm always tryin to learn.

I'm down so long as you don't show me up you big fuck!

[Ox]

cool-thanks evan...i will try that

you ever make omlettes? can u flip an omlette? lol

Broski. Can I flip an omellete? Does a bear shit in the woods? C'mon brosephius.

[Ox]

Yea, Im all about getting the fresh wild caught fish to. In the summer me and the old man go fishing all the time and catch various different specis. There is nothing like throwing some fresh fish over an open fire and eating it that day.

Sounds like a party to me. FRESH fish, as in fish thast hs just been caught is head and shoulders above anything else.

[Ox]

Check out who was voted "Best New Pro of the Year" at BB.com. Congrads man!!!

http://www.bodybuilding.com/fun/2009siteawards.htm

it is towards the bottom of the page.

Well look at that! That is pretty awesome.

[Ox]

http://i285.photobucket.com/albums/ll68/AKNM88/thatsawesome.gif

So great

[BionicMasterPiece]

any videos comin soon?

[felipelpr]

Sup, Evan?!
I just want you to know that you have fans all over the world. I'm brazilian, and I just got into the forum. I'm trying to read the entire "Ox Stable" but as you can see, it's almost impossible! LOL
I'm trying to do your diet, and I have some questions;
The reason you take peanut butter with Whey in ur PWO, is that as your body is consuming fat as energie, and PWO you MUST have a primary source of energy otherwise ur body would use WHEY as energie. Am I right? And basically, is the difference between bulking and dieting, add good carbs in your diet? like oatmeal?

thanks in advance, COME TO RIO! And I'm just one of your many fans in Brazil

[Solo_]

Pretty new to the forvm, but any vids comin out soon?

Inspiration. One word.

[Joseph V]

i just wanna say its an honor just to be even typing in your thread lmao..i train to better myself and ofcourse physically..quick question evan, Im entering the 202 class next year october in my first NPC event down at Atlanta, GA,..whats to expect primarily from this class..conditioning, big motherfuckers?...because my goal was just to come in with a complete package and not let one bodypart look left out.

[Joseph V]

best part about this super motivational video is the first big behemoth that pops up lol

http://www.youtube.com/user/muscleten#p/f/4/10ZGS1YL0bY

[Bran88]

Day 1: Quads
Day 2: Off
Day 3: Chest, Triceps and Abs
Day 4: Back
Day 5: Off
Day 6: Hams and Calves
Day 7: Delts and Biceps
Day 8: Off

Thanks a lot. That seems like a really stout split. When are you incorporating cardio into and core into those days?

[Ox]

any videos comin soon?

None planned as of right now but I'm sure there will be something before you know it.

[mritter3]

Hey Ox...hope all is wel brother...hope your xmas was great and you gave a great new year....looking forward to catching up with ya at the arnold.

[Ox]

Sup, Evan?!
I just want you to know that you have fans all over the world. I'm brazilian, and I just got into the forum. I'm trying to read the entire "Ox Stable" but as you can see, it's almost impossible! LOL
I'm trying to do your diet, and I have some questions;
The reason you take peanut butter with Whey in ur PWO, is that as your body is consuming fat as energie, and PWO you MUST have a primary source of energy otherwise ur body would use WHEY as energie. Am I right? And basically, is the difference between bulking and dieting, add good carbs in your diet? like oatmeal?

thanks in advance, COME TO RIO! And I'm just one of your many fans in Brazil

It's about 10 degrees F here right now. Brazil sounds fantastic.

PWO, I am using a scoop of EAA nitro and 4 paks of Nitro. In the past, I used to combine, whey, oats and PB as a calorically dense meal replacement. PWO, whey plus a carb source is all you need. From the offseason to pre-contest, in regards to diet, I consume fewer carbs but overall, the diet is 100% clean and I take in slightly fewer calories and increase cardio.

[Ox]

Pretty new to the forvm, but any vids comin out soon?

Inspiration. One word.

Thanks man. No videos right now but I'm sure there will be some in the near future.

[Ox]

i just wanna say its an honor just to be even typing in your thread lmao..i train to better myself and ofcourse physically..quick question evan, Im entering the 202 class next year october in my first NPC event down at Atlanta, GA,..whats to expect primarily from this class..conditioning, big motherfuckers?...because my goal was just to come in with a complete package and not let one bodypart look left out.

C'mon bro, we're all part of the same game. As for your show next year, the best advice I can give is is to forget everyone else. Trying to anticipate your competition and plan your moves accordingly will only screw you. Just train and diet to be your absolute best. Diet until you are in the best condition possible and try to retain as much size as you can. If you can do those two things, everything else is irrelevant.

[Ox]

best part about this super motivational video is the first big behemoth that pops up lol

http://www.youtube.com/user/muscleten#p/f/4/10ZGS1YL0bY

Yeah. I don't know who thought it was appropriate to put me in there with those guys! Pretty cool though! I'll take it!

[Ox]

Thanks a lot. That seems like a really stout split. When are you incorporating cardio into and core into those days?

I do cardio every other day. I do abs once a week on chest day if that's what you mean by core. I don't have any stability balls or anything like that for working my core!

[Ox]

Hey Ox...hope all is wel brother...hope your xmas was great and you gave a great new year....looking forward to catching up with ya at the arnold.

You too my man. See you at the Arnold motherfucker!

[Pizzalamp]

hey ox

hope u had a good holiday

i have a question

the bulking diet im doing now is protein and carbs pre and post workout, and the rest of the meals are protein, good fats, lots of veggies...i feel great, am strong each workout, am gaining good weight,great pumps, etc

im susposed to have a carb up day once a week...but i pretty much have no cravings for carbs at all...so sometimes ill go 2-3 weeks w/out a cheat meal/carb up day

its like i have lost my cravings for carbs?
should i just listen to my body and eat the carb up meals when i truly feel i need them?
or just automatically have the carb up day?

whats your opinion?
why have i lost my cravings for sugars and carbs?

[Joseph V]

Yeah. I don't know who thought it was appropriate to put me in there with those guys! Pretty cool though! I'll take it!

Some guy on youtube who does great bodybuilding music videos lol..but hey if you want my opinion , i honestly feel that you can hang with thoes big dudes like kai greene, dennis wolf..if you do what you gotta do according to your work ethic, your in the mix of anything...im a nig fan and especially on your philosophy towards bodybuilding..one things for sure..i cant wait to the day that you make your first apearance on the olympia stage!



happy new years

[Max-Angle]

Hope your workouts are going well and your physique is at its peak like always, happy new year

[Mr. Aestheticz]

Hey Ev hope all is well and your holiday season went and is going well!

Quick question, what do you find or consider to be good exercises for lower back/lat THICKNESS?

Thanks!

[Ox]

I want to take a minute to thank you guys for another kick ass year. I want you all to know how much I appreciate all the love and support and how honored I am to be a part of the forvm. I’ve gotten to know a lot of you and have seen your progress over the past couple years. As much as you guys come to me hoping I can provide you with answers, I have learned a ton from all of you.
With 2010 knocking, I wish all of you a happy and healthy New Year. May we all take pride in what worked for us in 2009 but have the balls to fix what didn’t. Here’s to 2010! Peace.

[Big Al]

I know its a far drive for you but wanted to give you a personal invite....
Delaware ABC
January 16th; 1pm
TOTAL FITNESS
4401 Governor Printz blvd.
(Merchants square)
Wilmington,De.19802
Ph.302-764-5656

It's gonna be a good time and we got plenty of weights.

[felipelpr]

It's about 10 degrees F here right now. Brazil sounds fantastic.

PWO, I am using a scoop of EAA nitro and 4 paks of Nitro. In the past, I used to combine, whey, oats and PB as a calorically dense meal replacement. PWO, whey plus a carb source is all you need. From the offseason to pre-contest, in regards to diet, I consume fewer carbs but overall, the diet is 100% clean and I take in slightly fewer calories and increase cardio.

Thanks for the answer, Evan! I really appreciate it.
You guys from Bodybuilding world don't really know how much you inspire us.
And I can say that you are my major inspiration in this world.

One thing that bothers me (let me put this way) is muscle fiber.
I really try to understand it, to search about it, but it's a much complex subject than it seems.

If you can answer me these 2 questions it would be awesome!

In your train, which fibers do you target (If you target one)? Do you "cycle" your fibers training method so you can recruit them all? And do you believe / use training methods based on testosterone or GH gains?

Happy new year!

Rio de Janeiro is a about 90 F deegres AT LEAST! Damn, it's hot!

[mahscles]

Happy new year belated man. Nothin like gaining 15 solid pounds over the past 2 months. See you at the Arnold you huge fuckin animal!

[jayanticoli]

hope all is well with you and your fam bro...i just booked my room for the arnold def wanna try and spend that weekend hanging around you(no **** lol) and the guys in the cage to try and soak it all up ...last year i kinda didnt have the oppurtunity to spend alot of time there...take care bro

[D-Bomb]

Hey Ox been seeing more and more videos with you out in the internet, learning a lot from you dude...after seeing that video of yourself and PJ Braun i stuck those barbell front raises into my workout and i can say right now i will never take them out! My weakness is in "normal grip" on barbell and doing this exercise will definitely solve that problem..thanks again for showing the way man and all the viewpoints and shit on the videos..I enjoyed that piece on Dorian...he was the definition of hardcore.

[Cole673a]

Just thought i would tell you man your like my idol, i hope to one day to get to where you are or even close. but until then i gotta work my ass off to get anywhere just like anything thats worth something you gotta work for and i know you have worked hard thats what inspires me is you and your work ethic.

[Ox]

I know its a far drive for you but wanted to give you a personal invite....
Delaware ABC
January 16th; 1pm
TOTAL FITNESS
4401 Governor Printz blvd.
(Merchants square)
Wilmington,De.19802
Ph.302-764-5656

It's gonna be a good time and we got plenty of weights.

Damn dude I'd love to but all that time driving means less time eating! Delaware is a haul for me or else I'd be there! Besides, with your big ass in the place, I don't know how much room there would be left! Hahahahaha...have fun bro. I hear you train at a pretty serious gym huh?

[Ox]

hey ox

hope u had a good holiday

i have a question

the bulking diet im doing now is protein and carbs pre and post workout, and the rest of the meals are protein, good fats, lots of veggies...i feel great, am strong each workout, am gaining good weight,great pumps, etc

im susposed to have a carb up day once a week...but i pretty much have no cravings for carbs at all...so sometimes ill go 2-3 weeks w/out a cheat meal/carb up day

its like i have lost my cravings for carbs?
should i just listen to my body and eat the carb up meals when i truly feel i need them?
or just automatically have the carb up day?

whats your opinion?
why have i lost my cravings for sugars and carbs?

Tough call. I'm not ine to say you should do something just to do it. However, I will say that having some carbs here and there will help keep your metabolism revved. I'd do it even if you feel you could do without em. You MAY be confusing your lack of cravings for a slowed down metabolism! Hopefully not but either way, I'd throw in those extra carbs periodically.

[Ox]

Some guy on youtube who does great bodybuilding music videos lol..but hey if you want my opinion , i honestly feel that you can hang with thoes big dudes like kai greene, dennis wolf..if you do what you gotta do according to your work ethic, your in the mix of anything...im a nig fan and especially on your philosophy towards bodybuilding..one things for sure..i cant wait to the day that you make your first apearance on the olympia stage!



happy new years

Well I'll take all that as a hude compliment! Though I do believe it will take a little time before I am truly ready to hang with the likes of the men you mentioned. That's okay though...time is one thing I DO have! hahahaha. Thanks again man.

[Ox]

Hope your workouts are going well and your physique is at its peak like always, happy new year

Everything is great broski. You?

[Ox]

Hey Ev hope all is well and your holiday season went and is going well!

Quick question, what do you find or consider to be good exercises for lower back/lat THICKNESS?

Thanks!

What is up Mr. Aestheticz?! Happy New Year big boy! Can't beat deads for lower back thickness and I like dumbell rows for lower lat thickness...boom! There you have it.

[Ox]

Thanks for the answer, Evan! I really appreciate it.
You guys from Bodybuilding world don't really know how much you inspire us.
And I can say that you are my major inspiration in this world.

One thing that bothers me (let me put this way) is muscle fiber.
I really try to understand it, to search about it, but it's a much complex subject than it seems.

If you can answer me these 2 questions it would be awesome!

In your train, which fibers do you target (If you target one)? Do you "cycle" your fibers training method so you can recruit them all? And do you believe / use training methods based on testosterone or GH gains?

Happy new year!

Rio de Janeiro is a about 90 F deegres AT LEAST! Damn, it's hot!


I don't know homeboy. I think you may be in deeper than me! I never really thought about training muscle fibers. You mean in terms of training specifically in regards to slow/fast twitch, primary/secondary?

As for training to stimulate growth factors...YES is believe in that! It's no joke when people talk about squats and deads being highly anabolic!

It's 12 degrees F here right now and it's fucking cold. So much for global warming.

[Ox]

Happy new year belated man. Nothin like gaining 15 solid pounds over the past 2 months. See you at the Arnold you huge fuckin animal!

See you there motherfucker.

[Ox]

hope all is well with you and your fam bro...i just booked my room for the arnold def wanna try and spend that weekend hanging around you(no **** lol) and the guys in the cage to try and soak it all up ...last year i kinda didnt have the oppurtunity to spend alot of time there...take care bro

The Cage is where IT will be at. I can proudly say it's THE only booth that does not need bimbos to attract the biggest crowd! (no ****) See you there.

[Ox]

Hey Ox been seeing more and more videos with you out in the internet, learning a lot from you dude...after seeing that video of yourself and PJ Braun i stuck those barbell front raises into my workout and i can say right now i will never take them out! My weakness is in "normal grip" on barbell and doing this exercise will definitely solve that problem..thanks again for showing the way man and all the viewpoints and shit on the videos..I enjoyed that piece on Dorian...he was the definition of hardcore.

Well thanks bro. And yes, it has been universally accepted as fact that Dorian is THE MAN.

[Ox]

Just thought i would tell you man your like my idol, i hope to one day to get to where you are or even close. but until then i gotta work my ass off to get anywhere just like anything thats worth something you gotta work for and i know you have worked hard thats what inspires me is you and your work ethic.

I'm flattered to hear that. Hey man, nothing worth doing is ever easy. It is was easy, everyone would do it! I wish you nothing but the best in reaching your goals.

[Mr. Aestheticz]

what is up mr. Aestheticz?! Happy new year big boy! Can't beat deads for lower back thickness and i like dumbell rows for lower lat thickness...boom! There you have it.

Nuttin much just working and training dude, valda says hello btw, been talking with Valda, friend, and family going for my pro-card later this year, big things!

Ok i will admit i have been slacking on the db rows, as for deads always doing work on those!

Sounds good thanks again Ev, hope all is well take care!

...easy!!!

[etank]

Hey Ox. Do you prefer/reccomend standard deadlifts or rack deads? Looking to thickin up the back....thx bro

[Joseph V]

Well I'll take all that as a hude compliment! Though I do believe it will take a little time before I am truly ready to hang with the likes of the men you mentioned. That's okay though...time is one thing I DO have! hahahaha. Thanks again man.


no **** what im about to say

i have torn pages from my muscular development/other mags of great bodybuilders in my homemade gym at my room where i sleep ,..ever heard the saying"BODYBUILDING IS RELIGON,DEVOTION,DEDICATION,ETCCC"...

my point is that everyday before i go to school(12th grade i am)..before i go to work atr my gym, and before i go to bed...i look at some pros that i look up to like newborn seth feroce, YOU ofcourse, and some others like dennis wolf andi know that i cant be like you or anyother bodybuilder, even the people in my gym because theres only one joseph(me)..and theres only one Evan..

Evan i would lie to you if i did not mention that its extremely hard for me to envision my peak form ( i read that your peak usually hits around the ages of 35-37) because i expect the best out of me.in the future i see myself or atleast i fuckin hope of seeing my work pay off by having decent size legs atleast,..and with striations all over

notice i didnt ask for a advice lol,..just wanted a great PRO such as yourself to hear me out




kick ass in your future contest evan =)

[ryan23]

Whats going on...i was just watching some of your videos on food prep...them are some huge steaks..what ounce are they...and i noticed you didnt weigh your chicken do you just get a certian amount say 5 lbs and thats what you have for the week and it doesnt matter over the long run or do you just eat it since its offseason

You really dont have to answer the questions just wanted to say whats up and your funny as hell...keep going becoming one of my favorite bodybuilders to follow.

[BlackCatz]

Evan, merry christmas and happy new year to you man. Here for a few more questions, if you don't mind, you're one of the very few who always has simple yet effective advice. I'm looking for some recipes and such like what you do for your meals.. I mean if you got any recipes or anything like meal ideas i'd like to know what's on your mind. And also, i'm doing a 1 muscle a day routine, what do you think about those routines? I mean, i think it's working for me i look a bit bigger.

[Ox]

Nuttin much just working and training dude, valda says hello btw, been talking with Valda, friend, and family going for my pro-card later this year, big things!

Ok i will admit i have been slacking on the db rows, as for deads always doing work on those!

Sounds good thanks again Ev, hope all is well take care!

...easy!!!

Gonna take the plunge huh?! That's awesome. So long as you've got everything aligned (physically, mentally, financialy, family, job etc etc) and you feel ready, there's no reason not to. What show do you have planned? Make sure you give my best to Valda. Peace!

[Ox]

Hey Ox. Do you prefer/reccomend standard deadlifts or rack deads? Looking to thickin up the back....thx bro

Standard from the floor. I never got the concept of rack pulls....they just feel unnatural to me. Full range of motion no doubt!

[Ox]

no **** what im about to say

i have torn pages from my muscular development/other mags of great bodybuilders in my homemade gym at my room where i sleep ,..ever heard the saying"BODYBUILDING IS RELIGON,DEVOTION,DEDICATION,ETCCC"...

my point is that everyday before i go to school(12th grade i am)..before i go to work atr my gym, and before i go to bed...i look at some pros that i look up to like newborn seth feroce, YOU ofcourse, and some others like dennis wolf andi know that i cant be like you or anyother bodybuilder, even the people in my gym because theres only one joseph(me)..and theres only one Evan..

Evan i would lie to you if i did not mention that its extremely hard for me to envision my peak form ( i read that your peak usually hits around the ages of 35-37) because i expect the best out of me.in the future i see myself or atleast i fuckin hope of seeing my work pay off by having decent size legs atleast,..and with striations all over

notice i didnt ask for a advice lol,..just wanted a great PRO such as yourself to hear me out




kick ass in your future contest evan =)

That's awesome man. To surround yourself with the photos of guys who have achieved champion physiques and to be able to visulation what YOU want to look like is very valuable. A lot of guys just want to be "big" but have no clue how they would like to see that size manifested in their pwn physique.

[Firedrake]

Standard from the floor. I never got the concept of rack pulls....they just feel unnatural to me. Full range of motion no doubt!

Well for some of us who have a foot-long cage of titanium in their backs, from the floor doesn't work very well -- below the knee is the best I can do! <grin>

Though, for MOST bodybuilders, from the floor works best -- I wish I still could!

[Firedrake]

Ox, after I looked at that, I realized it looked like I was trying to give advice in your thread; I'm sorry -- I was just trying to make a little joke about those of us who DO use rack deads.

Sorry about that. It was too late to delete it.

[Ox]

Whats going on...i was just watching some of your videos on food prep...them are some huge steaks..what ounce are they...and i noticed you didnt weigh your chicken do you just get a certian amount say 5 lbs and thats what you have for the week and it doesnt matter over the long run or do you just eat it since its offseason

You really dont have to answer the questions just wanted to say whats up and your funny as hell...keep going becoming one of my favorite bodybuilders to follow.

I'm not sure which steaks but typically, if they're porterhouses, they're over a pound raw weight. Pre-contest I weigh everything. Off-season, I have a pretty good idea of what 10 oz, 8 oz etc looks like. If I'm gonna treat myslef to a steak, I don't weight it, I just eat until I'm content!

[Ox]

Ox, after I looked at that, I realized it looked like I was trying to give advice in your thread; I'm sorry -- I was just trying to make a little joke about those of us who DO use rack deads.

Sorry about that. It was too late to delete it.

Hahaha...no man...no problem at all. You can give advice in my thread anytime you like! We all have advice to share.

[Ox]

Evan, merry christmas and happy new year to you man. Here for a few more questions, if you don't mind, you're one of the very few who always has simple yet effective advice. I'm looking for some recipes and such like what you do for your meals.. I mean if you got any recipes or anything like meal ideas i'd like to know what's on your mind. And also, i'm doing a 1 muscle a day routine, what do you think about those routines? I mean, i think it's working for me i look a bit bigger.

Unfortunately, I eat pretty bland. I season most stuff with salt, pepper, lemon etc etc...just simple stuff. I don't have many recipes to offer ya! As for the training, if you're getting bigger then it HAS to be correct! How COULD it be wrong if it's working?!!!

[shortstack]

Hey Evan, I heard a rumor about a training session video with you and another giant out of your neck of the woods by the name of Poundstone. I'm hoping the video shows up soon but wondered how it went.

See at the classic Bro,

Jeremy

[Joseph V]

That's awesome man. To surround yourself with the photos of guys who have achieved champion physiques and to be able to visulation what YOU want to look like is very valuable. A lot of guys just want to be "big" but have no clue how they would like to see that size manifested in their pwn physique.


thanks alot bro lol,..i hate to sound so melo-dramatic but thats how i truly feel inside about bodybuilding you know..

im always visualizing, or atleast tryhing to visualize myself with great legs because thats sometthing nobody in my gym has ,..they just seem so god damn lazy about it..and its so fuckin ridiculous looking at a dude with a great upper body but no legs or calves...

i believe if your gonna be a great bodybuilder there 2 body parts everybody should emphasize on which is BACK, and CALVES. those are my favorite onstage muscles

but as far as training goes my favorite muscle o train are the shoulders/traps,..whats your favorite bodypart to train and why?

thanks a bunch bro lol

[Reacher34]

Hey Ox,

Saw the video with you and Poundstone training chest. Interesting to watch the two styles. Do you have any comments about that session. Was it a big change for you? How did you like the board/floor presses?

[intoodeep25]

yo ox i was thinking about adding natural sterol complex to my supp lineup. gettin in 8 whole food meals a day with 2 RG sprinkled in, diet is in check. my problem with these pills is i dont think i can get em down my throat. for some reason i have trouble swallowing pills, i even have to chew uniliver and half of pak. i know your a real knowledgable guy, which is the reason i come to you with this question. will chewing these pills reduce their effectiveness? the time released coating is why im a little confused. or should i go ahead and add them to my arsenal and chew em up and wash em down? thanks in advance

[Mr. Aestheticz]

Gonna take the plunge huh?! That's awesome. So long as you've got everything aligned (physically, mentally, financialy, family, job etc etc) and you feel ready, there's no reason not to. What show do you have planned? Make sure you give my best to Valda. Peace!

Yes sir, Valda, McFly, and others feel I am hungry, ready and determined beyond belief. Yeah coming up on 2 years since my last prep and 1 1/2 years for my off-season so a lot of thinking analyzing and getting all the cards lined up, but everything you listed is in place and in order.

The show is going to be later this year I'll shoot you the info I'm trying to keep everything low key for now, but I will hit you up with the info on the show. I'll make sure to let her know, hope all is well brotha glad to see things are going great!

...EASY!!!

[Ox]

Hey Evan, I heard a rumor about a training session video with you and another giant out of your neck of the woods by the name of Poundstone. I'm hoping the video shows up soon but wondered how it went.

See at the classic Bro,

Jeremy

Derek is one strong sonovabitch! Really nice guy too. It was really cool to get the chance to train with him a little bit. His deadlift is retarded. Not a big bencher but from what I understand, they don't develop that so much for strongman. What's new man?

[Ox]

thanks alot bro lol,..i hate to sound so melo-dramatic but thats how i truly feel inside about bodybuilding you know..

im always visualizing, or atleast tryhing to visualize myself with great legs because thats sometthing nobody in my gym has ,..they just seem so god damn lazy about it..and its so fuckin ridiculous looking at a dude with a great upper body but no legs or calves...

i believe if your gonna be a great bodybuilder there 2 body parts everybody should emphasize on which is BACK, and CALVES. those are my favorite onstage muscles

but as far as training goes my favorite muscle o train are the shoulders/traps,..whats your favorite bodypart to train and why?

thanks a bunch bro lol

I guess I always figure a great competitor needs a great back and great legs. Probably because they are the two most challenging things to train and it takes a lot to develop a great back and great legs. For me, I love chest training. Probably because mine needs so much work and I love the feeling I get when I train chest and my whole upper body is pumped and full.

[Ox]

Hey Ox,

Saw the video with you and Poundstone training chest. Interesting to watch the two styles. Do you have any comments about that session. Was it a big change for you? How did you like the board/floor presses?

Our training styles are totally different but it was very motivating for me to train with Derek. He trains to be as strong as possible. I train for development. It's very different but there are still a lot of things that overlap. The floor presses were cool. I was actually pretty sore. They're a movement that I may do in the future just to switch things up. Overall, it was an awesome experience and I like Derek a lot.

[Ox]

yo ox i was thinking about adding natural sterol complex to my supp lineup. gettin in 8 whole food meals a day with 2 RG sprinkled in, diet is in check. my problem with these pills is i dont think i can get em down my throat. for some reason i have trouble swallowing pills, i even have to chew uniliver and half of pak. i know your a real knowledgable guy, which is the reason i come to you with this question. will chewing these pills reduce their effectiveness? the time released coating is why im a little confused. or should i go ahead and add them to my arsenal and chew em up and wash em down? thanks in advance

I don't think it would be a problem. If it was between chewing them or not aking em at all I'd chew away! But why not just go with the Natural Sterol Caps? Do you have trouble swallowing caps too? 8 whole food meals a day?! You beast!

[Ox]

Yes sir, Valda, McFly, and others feel I am hungry, ready and determined beyond belief. Yeah coming up on 2 years since my last prep and 1 1/2 years for my off-season so a lot of thinking analyzing and getting all the cards lined up, but everything you listed is in place and in order.

The show is going to be later this year I'll shoot you the info I'm trying to keep everything low key for now, but I will hit you up with the info on the show. I'll make sure to let her know, hope all is well brotha glad to see things are going great!

...EASY!!!

I'm looking forward to it!

[Max-Angle]

Hey man just wanted to say those Videos were fucking AWESOME, Your larger than i'd imagined and your weights are crazy, you truly are an animal, and a great man of the tradem, you and Arnold are my biggest inspirations when things look low

[N. Motta]

Ox

This is going to sound like some goofy ass shit, I know. Let me try and state my reasoning for doing it beforehand, 'it allows me to get it done.'

What the hell am I talking about? I blend up all my food and drink it. All 4 whole food meals in the day. Why the hell would I do that? My frustration with how long it takes me to put down a regular meal using the chew, drink, swallow method. My lack of willingness to spend more time prepping my food to make it taste better and have a better texture. It seriously works, for me. I put 12 ounces of cooked chicken breast in the blender, along with 5 oz of yams and a couple cups of spinach. Add about 3 cups of water, puree, then I pound it. The discomfort for slamming throw up is by far worth it to me, seeing as how the meal takes 30 seconds to finish, and I'm not throwing any of it away.

Apologies for the long winded story. My question is; from what you know about diet, nutrition and how the human body uses food, if I were to continue doing this for awhile (I've already been doing it for the past 4 mohths) are there any ill effects or things that may happen to my body as a result of doing this? Easiest thing I see is my teeth aren't getting used as much. Haha

[intoodeep25]

I don't think it would be a problem. If it was between chewing them or not aking em at all I'd chew away! But why not just go with the Natural Sterol Caps? Do you have trouble swallowing caps too? 8 whole food meals a day?! You beast!

whoa whoa whoa, im not the best here haha! no where near you are where i wanna be, just doing the best i can do. those 8 dont happen everyday but i try. and i didnt even know they sold the caps man so thanks for the heads up on that one. i usually never have an issue with caps so im gonna give em a shot. thanks for the response its much appreciated!

[FewL4no1]

Yo Evan,

Gotta say first that your new article has shed new light on my training sessions. I don't walk into the gym and have the "pressure" to have the best workout of my life each time, and it's actually made my workouts better. I just go in and lift. Period. Without all of the thoughts of how good/bad the session is going it has been much easier to concentrate on the task at hand. Thank you.

I also wanted to ask you about cardio. I do empty-stomach morning cardio for 30 min and have already started to have results. I have heard research suggesting that to truly take advantage of cardio though, a person needs to go for at least 45 min to an hour, but was thinking that this study may have been done with the subjects ingesting food prior to the tests. Just wanted to know your take on the whole idea, seeing as how you are an endo-/meso-morph like myself.

Thanks

[96darkhorse]

hey evan, whats goin on, dude!!

quick question; what do you think is the best way to do a dumbell bicep curl? i know alot of guys start the curl with their palms facing them, inward....and rotate them to finish at the top with their palms facing up....i know everybody does them that way, but i sometimes tend to start off with my palms facing up,or forward and just curl it that way...to me that way seems a little tougher than to start with my palms inward...what do you think? what is the best way? sorry if this sounds (or is, lol) a noob question..and thanks alot for your time! much appreciated!

[D-Bomb]

Gotta say Loving the Video's Ox! and its pretty awesome to see more of what the Strongmen get up to on the "off-season" the mixing it up sessions are definitely a good way to keep the stimulus going and muscles shaking! Your insanely strong yourself dude! wow!...but of course Derek is just Retarded strong..lol

[G Diesel]

CenBROpani,

Trying to figure out who to pit against your freakish ass for PvB2.

See you soon man.

Peace, G

[B.C.]

CenBROpani,

Trying to figure out who to pit against your freakish ass for PvB2.

See you soon man.

Peace, G

Good Luck.

[D-Bomb]

CenBROpani,

Trying to figure out who to pit against your freakish ass for PvB2.

See you soon man.

Peace, G

Your shit out of luck G, I can't make it sorry bud i woulda given Ox a run for his money...
Haha...

[Big C]

CenBROpani,

Trying to figure out who to pit against your freakish ass for PvB2.

See you soon man.

Peace, G

Hopefully not me again. I think he was just having a bad day last year b/c of the flight in.......Ox is a friggin' mountain, I'm just a man.

[CARNIVOR]

Whats up OX

I know bodybuilding is all about symetry and that it is common to have a more dominant side of your body especially when it comes to strength which ususally leads to one side being slightly bigger than the other.

Is there a technique or strategy to bring up one side? My left arm is smaller than my right because I'm right dominant. I asked someone for advice before and they said to just keep lifting. I thought maybe doing a few extra sets on the left side might help. Any suggestions? Did you have to deal with that when building your base? Thanks bro.

[Ox]

Hopefully not me again. I think he was just having a bad day last year b/c of the flight in.......Ox is a friggin' mountain, I'm just a man.

False. You are a mountain OF a man.

[Ox]

CenBROpani,

Trying to figure out who to pit against your freakish ass for PvB2.

See you soon man.

Peace, G

Good one! As long as we don't do "Bros vs Schmoes" I'm cool being paired up against anyone.

[Ox]

Hey man just wanted to say those Videos were fucking AWESOME, Your larger than i'd imagined and your weights are crazy, you truly are an animal, and a great man of the tradem, you and Arnold are my biggest inspirations when things look low

Hey man I appreciate that. Me and ARNOLD?! That's just crazy talk.

[Ox]

Ox

This is going to sound like some goofy ass shit, I know. Let me try and state my reasoning for doing it beforehand, 'it allows me to get it done.'

What the hell am I talking about? I blend up all my food and drink it. All 4 whole food meals in the day. Why the hell would I do that? My frustration with how long it takes me to put down a regular meal using the chew, drink, swallow method. My lack of willingness to spend more time prepping my food to make it taste better and have a better texture. It seriously works, for me. I put 12 ounces of cooked chicken breast in the blender, along with 5 oz of yams and a couple cups of spinach. Add about 3 cups of water, puree, then I pound it. The discomfort for slamming throw up is by far worth it to me, seeing as how the meal takes 30 seconds to finish, and I'm not throwing any of it away.

Apologies for the long winded story. My question is; from what you know about diet, nutrition and how the human body uses food, if I were to continue doing this for awhile (I've already been doing it for the past 4 mohths) are there any ill effects or things that may happen to my body as a result of doing this? Easiest thing I see is my teeth aren't getting used as much. Haha


I don't know that there's anything wrong with it. The only thing i can think of is that if/when you have to resort to actually chewing your food, your digestive system may not be used to it. That's just a guess though. If it's working for you then there's not much to say.

[Ox]

whoa whoa whoa, im not the best here haha! no where near you are where i wanna be, just doing the best i can do. those 8 dont happen everyday but i try. and i didnt even know they sold the caps man so thanks for the heads up on that one. i usually never have an issue with caps so im gonna give em a shot. thanks for the response its much appreciated!

Right on man. Good luck!

[Ox]

Yo Evan,

Gotta say first that your new article has shed new light on my training sessions. I don't walk into the gym and have the "pressure" to have the best workout of my life each time, and it's actually made my workouts better. I just go in and lift. Period. Without all of the thoughts of how good/bad the session is going it has been much easier to concentrate on the task at hand. Thank you.

I also wanted to ask you about cardio. I do empty-stomach morning cardio for 30 min and have already started to have results. I have heard research suggesting that to truly take advantage of cardio though, a person needs to go for at least 45 min to an hour, but was thinking that this study may have been done with the subjects ingesting food prior to the tests. Just wanted to know your take on the whole idea, seeing as how you are an endo-/meso-morph like myself.

Thanks


Glad to hear your training is going well. As for the cardio, if you're getting results how CAN you possibly doubt yourself? Fuck that. Carry on.

[Max-Angle]

Hey man I appreciate that. Me and ARNOLD?! That's just crazy talk.


Its true man, 100%, + did you get my message?

[Ox]

hey evan, whats goin on, dude!!

quick question; what do you think is the best way to do a dumbell bicep curl? i know alot of guys start the curl with their palms facing them, inward....and rotate them to finish at the top with their palms facing up....i know everybody does them that way, but i sometimes tend to start off with my palms facing up,or forward and just curl it that way...to me that way seems a little tougher than to start with my palms inward...what do you think? what is the best way? sorry if this sounds (or is, lol) a noob question..and thanks alot for your time! much appreciated!

I have no scientific insight to offer you. However, I do know that part of the bicep's function is to turn the hand. Sit there right now with your hand in your lap and turn your hand back and forth. Feel your bicep contracting slightly? I think both ways is useful. Switch it up here and there.

[Ox]

Gotta say Loving the Video's Ox! and its pretty awesome to see more of what the Strongmen get up to on the "off-season" the mixing it up sessions are definitely a good way to keep the stimulus going and muscles shaking! Your insanely strong yourself dude! wow!...but of course Derek is just Retarded strong..lol

Derek IS ridiculously strong. Glad you liked the vids. It was definitely inspiring for me to train with that big bastard.

[Ox]

Whats up OX

I know bodybuilding is all about symetry and that it is common to have a more dominant side of your body especially when it comes to strength which ususally leads to one side being slightly bigger than the other.

Is there a technique or strategy to bring up one side? My left arm is smaller than my right because I'm right dominant. I asked someone for advice before and they said to just keep lifting. I thought maybe doing a few extra sets on the left side might help. Any suggestions? Did you have to deal with that when building your base? Thanks bro.

That's a common problem for a lot of people. Just keep conscious of it and it will all even out. I dealt with the same shit but it just came together eventually.

[Max-Angle]

I saw a video of you where you were talking about preparing meals and what to eat and what not to eat from "MD" and i was just curious in general since it showed your pill case, what all do you take?

[Joseph V]

That's a common problem for a lot of people. Just keep conscious of it and it will all even out. I dealt with the same shit but it just came together eventually.



i read on MD awhile back that if you want to bring it up all you really gotta do is start off all your curls with the weaker arm,..and put more mind muscle on that arm,.eventually it should even out

[Max-Angle]

i read on MD awhile back that if you want to bring it up all you really gotta do is start iff all yuor curls ith the weaker arm,..and put more mind muscle on that arm,.eventually it should even out

I do a form of that, i only do as many reps on my right arm as i can with my left

[FewL4no1]

Glad to hear your training is going well. As for the cardio, if you're getting results how CAN you possibly doubt yourself? Fuck that. Carry on.

Exactly what I was thinking: "If it ain't broke, don't fix it." Thanks for the response Evan. Keep those awesome vids with Poundstone comin!!

[Firedrake]

Evan,

I remember reading your article about the apple a day, and how it helped your digestion, and I find it works for my digestion, too, but when I start my cut in March, Rage wants me to cut fruit from my diet, because of the sugar (or, at least he did when I was first working with him and dropped from 283 to 223). Did you do that when you were cutting for the NY Pro? Just curious.

[Big C]

Glad we're on the same team bro.....you can be my bodyguard.

But please, just don't ask me to show you any indoor waterparks in Columbus....

[Littlefry]

February's issue of MD magazine outlines Evan Centopani's current off-season supplement program. Here's the breakdown:

Animal Pak
Animal Omega
Animal Nitro
Universal Iso Whey
Universal Torrent


Simple, basic, effective. I'm a personal fan of Iso Whey. Aside from the typical flavors of chocolate/vanilla/strawberry, they also have tropical punch and lemonade chiller. I love tropical punch myself. And Green Apple Avalanche is by far the best tasting supplement I've ever had. Best of all, these products get the job done; plain and simple.

Just wondering Evan, if this is your off-season supplement program, what does your cutting supplement program look like. Is it much the same except for maybe cutting out torrent or do you add in extra supps like cuts, EEAs, BCAAs etc...?

[Aggression]

See you in a few weeks, big man. Looking forward to another year at the Cage.

[Mr.Hardcore98]

Hey ox im about to do my first show what is the best tanner and how should i use it

[sjchris408]

Hey what's up ox!

Big fan here.. I've been following your progress since you first joined animal pak. Let me say that there's no guy out there whose success I could be happier for than you man. Not only is your dedication to the sport inspiring, but how humble you are and how much you give back to the community is outstanding.

Anyway, I'm gonna start tweaking my diet to add more calories. My age is 21, my weight is 215, my height is 6'0. I checked a calorie calculator, and found that to gain muscle I need to hit about 4500+ calories (around 500-1000 more than my minimum). My current diet looks like this (the calorie counts are for the entire meal):

Breakfast:

8 Eggs – 4 whole and 4 whites 1000 cals
Cup of oatmeal (mix with fruit or use low sugar packs)
w/ two tbsp pb

Mid morning:
Protein shake (1 1/2 scoop) mix w/ ½ cup 600 cals
Oats + yogurt and fruit water

Lunch

8 oz chicken breast w/ 2 cups of brown rice, 1 cup vegetables 850 cals
drizzled with 2 tbsp evoo


Afternoon

Protein shake (1 1/2 scoop) mix w/ 600 cals
½ cup oats, fruit and yogurt

Dinner

8 oz chicken breast w/ 2 cups of brown rice, 1 cup vegetables 850
drizzled with 2 tbsp evoo


Total Calories 4100

Two questions: first off, do you think my diet is good and if not what changes would you make? Second, I have a 400 calorie deficit. Should I add another shake or a protein bar or eat some sort of small meal?

Thanks for your help bro!

[sjchris408]

Also I noticed in a recent video you eat nothing but fish...How can you afford to eat that much? lol Wild salmon around here is like $25 a pound.

[Ox]

I saw a video of you where you were talking about preparing meals and what to eat and what not to eat from "MD" and i was just curious in general since it showed your pill case, what all do you take?

I've got some Animal Pak in there, Animal omega, extra vitamin e + c, green food capsules, milk thistle, and acidophilus.

[Ox]

Evan,

I remember reading your article about the apple a day, and how it helped your digestion, and I find it works for my digestion, too, but when I start my cut in March, Rage wants me to cut fruit from my diet, because of the sugar (or, at least he did when I was first working with him and dropped from 283 to 223). Did you do that when you were cutting for the NY Pro? Just curious.

The whole "apple a day" idea entered my mind after I did New York. In the future, I will probably keep that in there even pre-contest. I know there's some sugar but unless you're doing a keto-style diet, it may be possible to keep it in there. The first show I ever prepped for, I had a grapefruit every morning with breakfast and achieved great condition. I guess it's all how you balance it out.

[Ox]

Glad we're on the same team bro.....you can be my bodyguard.

But please, just don't ask me to show you any indoor waterparks in Columbus....

You and I will function as a tag-team...once I begin to feel fatigued after about 10 reps I'll slap your hand and you'll then take the barbell from me and proceed to curl away. As for the waterparks, I can't promise anything. Sometimes I just want to be accompanied to a waterpark by a young strong male bodybuilder...it's normal.

[Ox]

Just wondering Evan, if this is your off-season supplement program, what does your cutting supplement program look like. Is it much the same except for maybe cutting out torrent or do you add in extra supps like cuts, EEAs, BCAAs etc...?

It's the same pre-contest except I cut out the Torrent and on leg and back day I either have a gatorade or a serving of EAA Nitro and I add 20g of glutamine to it. This poast year I did not use any shakes pre-contest although I have used them successfuly in the past. I'm back to using one or two shakes a day in my offseason. When pre-contest comes we'll see. All the whole food gets expensive and it very labor intensive although I feel it works well. Does it work that much better than shakes? I'm still trying to decide. Overall, I think I like the idea of including one or two a day.

[Ox]

See you in a few weeks, big man. Looking forward to another year at the Cage.

Yeah buddy. I'm looking forward to it too. It gets better each year.

[Ox]

Hey ox im about to do my first show what is the best tanner and how should i use it

I've had the best luck using multiple coats of Pro-Tan followed by a coat of quick bronze (also a Pro-Tan product) backstage before going on. Keep in mind, quick bronze has oil in it and you are not supposed to put oil on top of it.

[Ox]

Hey what's up ox!

Big fan here.. I've been following your progress since you first joined animal pak. Let me say that there's no guy out there whose success I could be happier for than you man. Not only is your dedication to the sport inspiring, but how humble you are and how much you give back to the community is outstanding.

Anyway, I'm gonna start tweaking my diet to add more calories. My age is 21, my weight is 215, my height is 6'0. I checked a calorie calculator, and found that to gain muscle I need to hit about 4500+ calories (around 500-1000 more than my minimum). My current diet looks like this (the calorie counts are for the entire meal):

Breakfast:

8 Eggs – 4 whole and 4 whites 1000 cals
Cup of oatmeal (mix with fruit or use low sugar packs)
w/ two tbsp pb

Mid morning:
Protein shake (1 1/2 scoop) mix w/ ½ cup 600 cals
Oats + yogurt and fruit water

Lunch

8 oz chicken breast w/ 2 cups of brown rice, 1 cup vegetables 850 cals
drizzled with 2 tbsp evoo


Afternoon

Protein shake (1 1/2 scoop) mix w/ 600 cals
½ cup oats, fruit and yogurt

Dinner

8 oz chicken breast w/ 2 cups of brown rice, 1 cup vegetables 850
drizzled with 2 tbsp evoo


Total Calories 4100

Two questions: first off, do you think my diet is good and if not what changes would you make? Second, I have a 400 calorie deficit. Should I add another shake or a protein bar or eat some sort of small meal?

Thanks for your help bro!

I like the diet. To make up the extra 400 calories I'd add a little more protein powder to those shakes and I'd add some nuts in along with those shakes.

[Ox]

Also I noticed in a recent video you eat nothing but fish...How can you afford to eat that much? lol Wild salmon around here is like $25 a pound.

I also eat eggs, chicken, turkey and red meat on occasion. Fresh fish is definitely pricey but not $25 a pound! I typically pay $9 a pound for what I eat. It get's expensive so I alternate it as a protein source. If I'm ever short on dough I just accompany Big-C to a waterpark and he rewards me handsomely.

[B Con]

As for the waterparks, I can't promise anything. Sometimes I just want to be accompanied to a waterpark by a young strong male bodybuilder...it's normal.


If I'm ever short on dough I just accompany Big-C to a waterpark and he rewards me handsomely.

HAHAHAHAHAHAHA I'm dying right now HAHAHAHAHA

Good stuff big man. See you in a few weeks.

[Big C]

LMAO...hilarious. The last time I was at a waterpark my big ass got stuck in one of those tubes in my speedo. I'm never going back, no way no how.

See u at the Arnold big guy we'll get the job done in the Cage.

[Mr.Hardcore98]

thank you ox hope all is going good for you whens the next show you got planned out?

[Max-Angle]

I've got some Animal Pak in there, Animal omega, extra vitamin e + c, green food capsules, milk thistle, and acidophilus.


"green food capsules, milk thistle, and acidophilus." what do these do and what does E do i forget?

[Max-Angle]

Ox, i sent you a message dont know if you got it, can i please have an autograph?

[Ox]

LMAO...hilarious. The last time I was at a waterpark my big ass got stuck in one of those tubes in my speedo. I'm never going back, no way no how.

See u at the Arnold big guy we'll get the job done in the Cage.

LOL @ the Speedo. See you at the Cage my man.

[Ox]

thank you ox hope all is going good for you whens the next show you got planned out?

As of right now it's looking like the Arnold 2011.

[Ox]

"green food capsules, milk thistle, and acidophilus." what do these do and what does E do i forget?

Green food helps purify and build your blood.
Milh thistle supports protein digestion.
Acidopilus is a pro biotic that helps maintain flora in your colon and promote regularity and digestion.
Vitamin E is an anitoxidant and works in combination with vitamin c

[mritter3]

As of right now it's looking like the Arnold 2011.

looking forward to that one....if that is for sure...def. gonna be getting tickets.

[cuse88]

Ox,

I was watching one of your food prep videos on MD and you used some mustard on your chicken (not sure if you still do or not). I tried it out the other day since I am trying to cut back on my sodium intake a bit and man it was some of the best and most flavorful chicken I have ever cooked. Just wanted to say thanks for the idea bro.

I'm not sure if you ever experienced this issue with your chest, but I'm having a helluva time bringing up my chest. I'm a taller and lengthier guy, which some say could be part of the issue, me I call that BS. What do you think would be best program or traditional lift to help me bring up my chest?

My current Chest program is as follows:
DB or BB Bench 4x12-4
Incline DB Press 4x12-8
Flyes 3x15-10
Pullovers 3x15-12

I know the question is kind of broad and everyone is different, but just looking for some input.

[GILSTRAPJA]

Have a couple questions but first wanted to say your awesome.
First question is what kinda exercises do you use to train your forearms. And second what universal/animal products do think are best when gaining and when cutting thanks

[Maccabee]

Hey Ox,

Need some advice on supps.

1. I am going to order Torrent and it will be my first time using it. I noticed that it has creatine in it already so would their be a point in using Torrent with Animal Pump?

2. What do you think is better a Multi/Vitamin supp or a Superfood supplement made from all sorts of fruits, veggies, and superfoods like spurilina?

I apologize in advance if these questions were already asked. I know it gets annoying seeing the same questions over and over again. Thank you very much.

Daniel

[Speedgtr92]

I'm gonna be honest Ox, looking at those pics of you training with Jay on MD, you look bigger than him bro

[Ox]

looking forward to that one....if that is for sure...def. gonna be getting tickets.

Unless I retire from bodybuilding and become a vegan, it's for sure.

[Ox]

Ox,

I was watching one of your food prep videos on MD and you used some mustard on your chicken (not sure if you still do or not). I tried it out the other day since I am trying to cut back on my sodium intake a bit and man it was some of the best and most flavorful chicken I have ever cooked. Just wanted to say thanks for the idea bro.

I'm not sure if you ever experienced this issue with your chest, but I'm having a helluva time bringing up my chest. I'm a taller and lengthier guy, which some say could be part of the issue, me I call that BS. What do you think would be best program or traditional lift to help me bring up my chest?

My current Chest program is as follows:
DB or BB Bench 4x12-4
Incline DB Press 4x12-8
Flyes 3x15-10
Pullovers 3x15-12

I know the question is kind of broad and everyone is different, but just looking for some input.

Hahahaha...glad you liked the chicken. Yeah man, I hear ya...chest has always been difficult for me. I don't think what exercise(s) you choose is as important as how you perform it/them. For me, my arms and shoulders dominate so I have to try and take them out of the movement...no matter what movement I do. I guess you could say it comes down to mind muscle connection.

[Ox]

Have a couple questions but first wanted to say your awesome.
First question is what kinda exercises do you use to train your forearms. And second what universal/animal products do think are best when gaining and when cutting thanks

I don't train my forearms specifically. They get a lot of stimulation from heavy back training. But if I were to train them I'd add in some sets of barbell and dumbell wrist curls (laying forearm on the bench and letting the weight hang off of it).

For me, in terms of supps I think of it like this:

Foundation Supps (ones that need to be in there regardless):
Pak
Omega
Iso-Whey (if you use a shake)
UNI-Liver

For Gaining/Heavy Bulk:
Torrent (PWO)
Real Gains (Between Meals)

For Slow Steady Gains:
EAA Nitro + Nitro + Glutamine PWO

Cutting:
Nitro
Cuts

Again, these are my favorites and ones that I have found work well for me. The foundation supps I keep in there all the time.

[Ox]

Hey Ox,

Need some advice on supps.

1. I am going to order Torrent and it will be my first time using it. I noticed that it has creatine in it already so would their be a point in using Torrent with Animal Pump?

2. What do you think is better a Multi/Vitamin supp or a Superfood supplement made from all sorts of fruits, veggies, and superfoods like spurilina?

I apologize in advance if these questions were already asked. I know it gets annoying seeing the same questions over and over again. Thank you very much.

Daniel

1. Yes. Pump is taken pre-workout and is designed to increased nitric oxide and energy. The Torrent is taken PWO to aid recovery. They're designed to both work differently.

2. Superfood supps are great as an addition to a muti. Although I love the idea of a whole food vitamin, it's almost impossible to get sufficient amounts of vitamins and minerals using just that. I'd use both in order to make up where the other may lack.

[Ox]

I'm gonna be honest Ox, looking at those pics of you training with Jay on MD, you look bigger than him bro

It's an illusion. The man is a beast. Trust me, he's bigger. But thank you! I appreciate it.

[Flash419]

It's an illusion. The man is a beast. Trust me, he's bigger. But thank you! I appreciate it.

For the moment bro.... Jay has a lot of years of training on you. You'll be there.. much sooner then later.

I would like to ask what it felt like to train with Mr. O? Probably like the Forum members feel when training with you.

See you at the Cage... and good luck next year!

[GILSTRAPJA]

Do you take anything for pre workout. What flavor torrent tastes best

[Max-Angle]

Hey man, hows it hanging? I was just wondering when you want to get your Deadlift up, whats your routine look like? I know other peoples routines don't always work for others but i just want to know in general what yours looks like, not to say id use it, right away at least if all, if you want to PM me for more in depth, or here whatever works, keep liftin' man good luck

[Ghost26]

hey evan, i just had a couple questions regarding diet and training for my mom. she is 47 years old, 5 4 and 175 pounds. Im not to fond on dieting since iv always been the bulking kind of guy but im getting sick of her complaining lol. She is wondering what kind of foods to eat throughout the day, how much cardio, and what kind of training to do. I keep telling her the keto diet is really good, but she tells me its not realistic. She is wondering about supplements too, i told her bcaas post workout and protein is all she really needs. So i figure if she hears it from a pro maybe it will get through. Thanks bro

[kaantasci229@msn.com]

It's an illusion. The man is a beast. Trust me, he's bigger. But thank you! I appreciate it.


I just checked em out too bro..you are seriously nearly as big as jay haha wow damn..impressive keep up the good work Evan you are a beast.

[kaantasci229@msn.com]

It's an illusion. The man is a beast. Trust me, he's bigger. But thank you! I appreciate it.


Hey Evan, Man I've been looking at all of your videos I am big fan of yours...You have one of the biggest guns in the game now bro I want to get arms like that. I am 24 5'10 215 lbs arm size 18 inches. I was wondering what would you suggest to get them big n thick like that. do you keep switching exercises in every arm workout you do? or do you do the same exercises? I've learned a lot from your videos and I hope to see more of you soon bro. I get hungry watching those food prep videos. lol. one more thing I'd like to ask you Evan besides arms I am very good at pulling exercises such as u know training back and biceps and etc when it comes down to chest my chest is lagging I can't get em to grow and one more thing I would like to ask you Evan that I want to be more vascular is there certain things that you do eat or take to bring them out?? I can see mines too but not that visible.. when i see your arms I feel like going to gym and working out some more man ....the desire it just makes me wanna sleep in the gym and just train eat sleep repeat. Thanx bro!

[Speedgtr92]

It's an illusion. The man is a beast. Trust me, he's bigger. But thank you! I appreciate it.

No problem Ox! I'm just a huge Evan Centopani fan, so biased view probably. I will see you at the Arnold Expo on Saturday, if you can remember "speedgtr92" I'll mention that forum name when we meet. Can't wait bro.

[The Romanien]

I am on keto for many years now. I allready know how it works, i read the McDonald book, and i learned what foods work for me, how many calories etc.
My problem is that i'm trying to gain muscle while on keto, by eating much more calories comparly to the cutting faze. Right about now i can say that this diet isn't the answer for bulking up. So i turned now to The Anabolic Diet method, for bulking. Because the gains are much cleaner and more relieble, if i can say so. I am very sensitive when it comes to eating carbs, my insulin goes way up very easy. So i prefer to use this diet for muscle gains with minumum fat gains. I am natural, i use only vitamins and minerals, so no steroids or any kind of substances.

What do you think about the Anabolic Diet? It's keto, but it can be used for bulking as well. So it's a kind of keto, with little changes. But i'm sure you know all this. Just want a straight answer.

Being natural is hard, so food that i take is most important. Untill now, the keto and the anabolic diet are the things that made me a fit man. I was little and fat, just like you were. Your answers from here also helped very much, there are little secrets that i found about the keto diet from you.

I train something like a half an hour, maybe 45 minutes,because without much carbs in the muscle ( glucose ), there cannot be much pump and concentration in the gym for very long. I train much havier, but with little reps, about 6 per set. Something more then this, makes my body weak, and it drains my energy very fast. My exercies are the base ones, like chest press, tractions for the back, squts for the legs etc. I keep it simple and as strong as possible. I often change the diet, i'm playing with the calories, and the nutrients. i'm not eating the same thing every day, so that the body gets in shock sometimes, and it helps my metabolism very well, and the muscle gains are good. My ideea is to have a small BF, and to gain as much muscle without fat gains.

Sorry for the long message, but i want your opinion on this. I use carbs only in the important moments of the day, like after training, or when i load up, in the weekend. It depends on how i feel, nothing is the same every week for me. It depends on my energy, on my fizique, on how fast i loose the carbs after a loading etc.

Thanks very much and be well !

[felipelpr]

Hey, you beast!
It's me, the brazilian again!

I'd like to ask you 3 things;

I've read somewhere that you take animal pump with a protein shake. How come you do it? Isn't Pump supposed to take on empty stomach? You tell me, cause you are my inspiration in this game.

And what do you think about producing a film or documentary, showing your preparation?
But it has to be a GOOD one! Showing your difficulties, your exhaustion, and in the end, your glory! (AND OF COURSE, YOUR ADMIRED TRAINING, cause that's what matters most)
I know you ain't the one that make these stuff, but you can talk to someone. You are one of the future legends, and all eyes are on you.

Last one; what is your rest time between exercices? Do you believe that when your body release latic acid, it release GH as well? (I think I do. I don't know, it seems to work best for me)

Thank you for your patience as always
PS: PLEASE, DO MORE VIDS TRAINING!

[Speedgtr92]

I was at the expo Saturday, but when I got there you were doing a Q&A, then when I left and came back Big Byrd was squatting and you were eating (didn't want to bother you wi'll eating bro). Didn't get to shake your hand, but there's always next year!!

[Firedrake]

After the multiple times you asked if there were any other questions, it was on the flight home that I finally thought of one!

What do you do for abs, both off season and pre-contest?

Oh, and, BTW: here we are Saturday night:

http://s729.photobucket.com/albums/ww297/firedrake54/2010%20Animal%20CAGE%20at%20the%20Arnold/?action=view&current=IMG_0843.jpg

Thanks again!

[N. Motta]

Ox

In reference to your advice on supps a few posts up, how would you structure supplementation for a recreational bodybuilding such as myself. I have pretty intense workouts, and generally have been consuming my PWO whole food meal about an hour after my PWO shake.

You suggested EAA Nitro + Nitro + Glutamine PWO. I definitely see the reasoning behind getting those carbs in post workout. Would it also be okay to throw in a few scoops of Iso Whey? Lately I have been using a lot of Torrent. My protocol has been to pop my nitro tabs, as well as down my EAA nitro shake, immediately after I get done with my last set. Then about 30 minutes later, I have my shake of Torrent with a scoop of Iso. I just want to phase out the Torrent, as well as make sure I'm not getting an unnecessary amount of simple carbs.

Thank you for your time.

[Ox]

For the moment bro.... Jay has a lot of years of training on you. You'll be there.. much sooner then later.

I would like to ask what it felt like to train with Mr. O? Probably like the Forum members feel when training with you.

See you at the Cage... and good luck next year!

We'll find out! Training with Jay was awesome. It was very motivational. Aside form the fact that he's enormous and Mr. Olympia, he had a lot of knowledge and advice to offer. Awesome.

[Ox]

Do you take anything for pre workout. What flavor torrent tastes best

Pre-workout I just like a solid meal an hour or so before training. That's it. If I'm on a lreally light stomach I'll slam a few nitro paks. I like the cherry torrent the best.

[Ox]

Hey man, hows it hanging? I was just wondering when you want to get your Deadlift up, whats your routine look like? I know other peoples routines don't always work for others but i just want to know in general what yours looks like, not to say id use it, right away at least if all, if you want to PM me for more in depth, or here whatever works, keep liftin' man good luck

What's up bro. I have to admit I've never trained specifically to increase my deadlift strength. If I wanted to do that, I'd probably train less often- have a chest day a back day and a leg day and have a day of rest between each of them. As for the training itself, I guess I'd focus more on deads and maybe put them at the beggining of my workout rather than finish with them like I usually do.

[Ox]

hey evan, i just had a couple questions regarding diet and training for my mom. she is 47 years old, 5 4 and 175 pounds. Im not to fond on dieting since iv always been the bulking kind of guy but im getting sick of her complaining lol. She is wondering what kind of foods to eat throughout the day, how much cardio, and what kind of training to do. I keep telling her the keto diet is really good, but she tells me its not realistic. She is wondering about supplements too, i told her bcaas post workout and protein is all she really needs. So i figure if she hears it from a pro maybe it will get through. Thanks bro

For diet I'd say the first step would be to eliminate ALL processed foods and stick to fish and chicken, fresh veggies, some fruits, limityed amounts of grains and starches and small amounts of nuts and seeds and lots of water. She shouldn't need supps at first. Once she gets going, some whey protein could be a good tool and maybe some BCAAs if her training and cardio really get up there in intensity. And obviously, I'd do a good amount of cardio. A minimum of 45 min x 4 times a week.

[Ox]

I just checked em out too bro..you are seriously nearly as big as jay haha wow damn..impressive keep up the good work Evan you are a beast.

Even though I'm not as big as Jay I appreciate the compliment!

[Ox]

Hey Evan, Man I've been looking at all of your videos I am big fan of yours...You have one of the biggest guns in the game now bro I want to get arms like that. I am 24 5'10 215 lbs arm size 18 inches. I was wondering what would you suggest to get them big n thick like that. do you keep switching exercises in every arm workout you do? or do you do the same exercises? I've learned a lot from your videos and I hope to see more of you soon bro. I get hungry watching those food prep videos. lol. one more thing I'd like to ask you Evan besides arms I am very good at pulling exercises such as u know training back and biceps and etc when it comes down to chest my chest is lagging I can't get em to grow and one more thing I would like to ask you Evan that I want to be more vascular is there certain things that you do eat or take to bring them out?? I can see mines too but not that visible.. when i see your arms I feel like going to gym and working out some more man ....the desire it just makes me wanna sleep in the gym and just train eat sleep repeat. Thanx bro!

Just keep training your arms with basic movements like barbell curls, dumbell curls and hammers and progressively increase the weight and they will grow. Vascularity typically improves when bodyfat decreases. I also think it's got some to do with maturity. I notice I've gotten more vasular as I've gotten older.

[Ox]

I am on keto for many years now. I allready know how it works, i read the McDonald book, and i learned what foods work for me, how many calories etc.
My problem is that i'm trying to gain muscle while on keto, by eating much more calories comparly to the cutting faze. Right about now i can say that this diet isn't the answer for bulking up. So i turned now to The Anabolic Diet method, for bulking. Because the gains are much cleaner and more relieble, if i can say so. I am very sensitive when it comes to eating carbs, my insulin goes way up very easy. So i prefer to use this diet for muscle gains with minumum fat gains. I am natural, i use only vitamins and minerals, so no steroids or any kind of substances.

What do you think about the Anabolic Diet? It's keto, but it can be used for bulking as well. So it's a kind of keto, with little changes. But i'm sure you know all this. Just want a straight answer.

Being natural is hard, so food that i take is most important. Untill now, the keto and the anabolic diet are the things that made me a fit man. I was little and fat, just like you were. Your answers from here also helped very much, there are little secrets that i found about the keto diet from you.

I train something like a half an hour, maybe 45 minutes,because without much carbs in the muscle ( glucose ), there cannot be much pump and concentration in the gym for very long. I train much havier, but with little reps, about 6 per set. Something more then this, makes my body weak, and it drains my energy very fast. My exercies are the base ones, like chest press, tractions for the back, squts for the legs etc. I keep it simple and as strong as possible. I often change the diet, i'm playing with the calories, and the nutrients. i'm not eating the same thing every day, so that the body gets in shock sometimes, and it helps my metabolism very well, and the muscle gains are good. My ideea is to have a small BF, and to gain as much muscle without fat gains.

Sorry for the long message, but i want your opinion on this. I use carbs only in the important moments of the day, like after training, or when i load up, in the weekend. It depends on how i feel, nothing is the same every week for me. It depends on my energy, on my fizique, on how fast i loose the carbs after a loading etc.

Thanks very much and be well !

I don't think keto is the best option for bulking. That isn't to say it can't be done. If it works for you then that's all you really need to know I guess. Do you think that maybe your lack of strenght and stamina in the gym and your inability to go with more reps is related to the fact that youa re not eating any carbs? That could be possible. But like I said if you're gaining muscle and staying lean then why change it?

[Ox]

Hey, you beast!
It's me, the brazilian again!

I'd like to ask you 3 things;

I've read somewhere that you take animal pump with a protein shake. How come you do it? Isn't Pump supposed to take on empty stomach? You tell me, cause you are my inspiration in this game.

And what do you think about producing a film or documentary, showing your preparation?
But it has to be a GOOD one! Showing your difficulties, your exhaustion, and in the end, your glory! (AND OF COURSE, YOUR ADMIRED TRAINING, cause that's what matters most)
I know you ain't the one that make these stuff, but you can talk to someone. You are one of the future legends, and all eyes are on you.

Last one; what is your rest time between exercices? Do you believe that when your body release latic acid, it release GH as well? (I think I do. I don't know, it seems to work best for me)

Thank you for your patience as always
PS: PLEASE, DO MORE VIDS TRAINING!

I don't typiclaly use Pump but when I do I take it by itself on a light stomach. As for a DVD I would like to make one this year. I have no clue about the link between lactic acid and gh but how much time I take between sets depends on what I'm doing. I rest more between sets of deadlifts and squats than I rest between bicep preacher curls.

[Ox]

I was at the expo Saturday, but when I got there you were doing a Q&A, then when I left and came back Big Byrd was squatting and you were eating (didn't want to bother you wi'll eating bro). Didn't get to shake your hand, but there's always next year!!

Awww man you should have said what's up anyways. I wouldn't have attacked you or anything. Oh well, next year. What did you think of the Arnold?

[Ox]

Ox

In reference to your advice on supps a few posts up, how would you structure supplementation for a recreational bodybuilding such as myself. I have pretty intense workouts, and generally have been consuming my PWO whole food meal about an hour after my PWO shake.

You suggested EAA Nitro + Nitro + Glutamine PWO. I definitely see the reasoning behind getting those carbs in post workout. Would it also be okay to throw in a few scoops of Iso Whey? Lately I have been using a lot of Torrent. My protocol has been to pop my nitro tabs, as well as down my EAA nitro shake, immediately after I get done with my last set. Then about 30 minutes later, I have my shake of Torrent with a scoop of Iso. I just want to phase out the Torrent, as well as make sure I'm not getting an unnecessary amount of simple carbs.

Thank you for your time.

I like your protocol. Personally, I wouldn't change it! But if you're intent on phasing out the ntro then just have the iso whey by itself 30 min after the EAA + Nitro + glutamine.

[Ox]

After the multiple times you asked if there were any other questions, it was on the flight home that I finally thought of one!

What do you do for abs, both off season and pre-contest?

Oh, and, BTW: here we are Saturday night:

http://s729.photobucket.com/albums/ww297/firedrake54/2010%20Animal%20CAGE%20at%20the%20Arnold/?action=view&current=IMG_0843.jpg

Thanks again!

Hahahaha...isn't that always the way?! Offseson and pre-contest I do pretty much the same thing for abs. I train them once a week a pick 3-4 exercises and typically do 3 or so sets for each. Hey man it was good seeing you at the Cage.

[Joseph V]

hey evan hows it going bro, as usual im always training and im one of those guys where as i want to compete but i feel that i havent to be completely satified and confident with my physique until i do so,..atleast until my first competition...


when you first trained legs,..or to be more specific; if you can go way back to the first time you REALLY trained legs for the first time..how was your experince and how long did it take you until you saw some real gains in your physique?


thanks and good luck on your offseason..lokkin forward to seeing your vids on MD..heres a motivational vid if anything form one of my good friends..

im not sure if i showed you this one but if anybody feels like they need some motivation just look at this vid=) good luck


http://www.youtube.com/watch?v=otD4prOS09s

[N. Motta]

I like your protocol. Personally, I wouldn't change it! But if you're intent on phasing out the ntro then just have the iso whey by itself 30 min after the EAA + Nitro + glutamine.

Thanks for your time big man. Keep training hard.

[mark!]

I'm not gonna ask a question becuase I've read through and found the answer to the question I had reference diet, I just wanted to stop by and say how much we all appreciate you taking the time to answer questions and help all of us out. I started out at 464lbs and I'm down to about 340 stronger than ever and still losing. Thank you so so much more giving us advice and helping out. Much love Ox!

[RICER88]

Hey Ox, quick training question for ya. I am going to be switching over from DC (DoggCrapp) training to a hybrid program, using low volume but more exercise variety. It would be similar to Dorian Yates style of training I guess. I want to use your 8day split so that I can optimize recovery. Now my question is in regards to your chest and triceps day. In my current program 90% of the exercises are compound in nature including triceps. Now when I switch over I was going to do my chest tricep day like this
Chest
Incline Bench Press
Flat DB bench Press
Decline bench press
Alternated week to week with
Dips
Incline Flys
Triceps
CGBP
Skull Crushers

Now my question is should I drop the CGBP and focus more on isolation exercises for my triceps since there are already 3 presses in my chest routine? Thanks for the help big guy!

RICER88

[Ox]

hey evan hows it going bro, as usual im always training and im one of those guys where as i want to compete but i feel that i havent to be completely satified and confident with my physique until i do so,..atleast until my first competition...


when you first trained legs,..or to be more specific; if you can go way back to the first time you REALLY trained legs for the first time..how was your experince and how long did it take you until you saw some real gains in your physique?


thanks and good luck on your offseason..lokkin forward to seeing your vids on MD..heres a motivational vid if anything form one of my good friends..

im not sure if i showed you this one but if anybody feels like they need some motivation just look at this vid=) good luck


http://www.youtube.com/watch?v=otD4prOS09s

In the beggining, my legs grew quickly. I squatted from the beggining and got great results. I'll check out the vid. Thanks man.

[Ox]

Thanks for your time big man. Keep training hard.

Same to you buddy.

[Ox]

I'm not gonna ask a question becuase I've read through and found the answer to the question I had reference diet, I just wanted to stop by and say how much we all appreciate you taking the time to answer questions and help all of us out. I started out at 464lbs and I'm down to about 340 stronger than ever and still losing. Thank you so so much more giving us advice and helping out. Much love Ox!

Damn bro! You should be really proud of yourself...that's tremendous! Thank YOU!

[Ox]

Hey Ox, quick training question for ya. I am going to be switching over from DC (DoggCrapp) training to a hybrid program, using low volume but more exercise variety. It would be similar to Dorian Yates style of training I guess. I want to use your 8day split so that I can optimize recovery. Now my question is in regards to your chest and triceps day. In my current program 90% of the exercises are compound in nature including triceps. Now when I switch over I was going to do my chest tricep day like this
Chest
Incline Bench Press
Flat DB bench Press
Decline bench press
Alternated week to week with
Dips
Incline Flys
Triceps
CGBP
Skull Crushers

Now my question is should I drop the CGBP and focus more on isolation exercises for my triceps since there are already 3 presses in my chest routine? Thanks for the help big guy!

RICER88

I'd say that if you feel upt o ti then keep em in but from my experience, after doing some extension movements and some dips following chest training, I don't feel I need any more pressing. You may feel differently. Just play it by ear.

[Max-Angle]

What's up bro. I have to admit I've never trained specifically to increase my deadlift strength. If I wanted to do that, I'd probably train less often- have a chest day a back day and a leg day and have a day of rest between each of them. As for the training itself, I guess I'd focus more on deads and maybe put them at the beggining of my workout rather than finish with them like I usually do.

Also i was wondering if you got my messages about an autograph? And im in 5/3/1 right now you should check it out once in awhile, im feelin good about it

[RICER88]

I'd say that if you feel upt o ti then keep em in but from my experience, after doing some extension movements and some dips following chest training, I don't feel I need any more pressing. You may feel differently. Just play it by ear.

Thanks alot Ox for the speedy reply, I guess I will try both ways and see which one feels better.

RICER88

[hrao]

Hey , i wanted to know, what paks i should stack if im trying to bulk?

[hrao]

alright, so im starting to lift, and i was wondering if i could drink creatine mono in caffeine free and sugar free soda/pop?

[Maiden69]

Hey Ox hows it going? Just dropping by to say hi! I have been away for quite a while and trying to get back in the game before a deployment... may be finally I will be able to dedicate all my free time to the iron!

[kaantasci229@msn.com]

Even though I'm not as big as Jay I appreciate the compliment!

Anytime bro. Your the man!

[kaantasci229@msn.com]

Just keep training your arms with basic movements like barbell curls, dumbell curls and hammers and progressively increase the weight and they will grow. Vascularity typically improves when bodyfat decreases. I also think it's got some to do with maturity. I notice I've gotten more vasular as I've gotten older.

True bro. In one of your videos when you were training with PJ Braun. I saw you superset hammers with barbell curls...you were so pumped up and everything now should supersets be performed before contests like when cutting? or can we do it to shock the muscle? I always always do barbell curls first i go as heavy as i can i might cheat a lil bit but not a lot im not swinging with my back...Do you always use the same arm routine in same numeritical order like barbells first and change it up..HAHA now i dont want you to be mad at me i also heard u say in that video just get in the gym and lift some fucking weight haha..but I want to shock my arms and push em to the limit i m stuck with same program :)

[kaantasci229@msn.com]

Just keep training your arms with basic movements like barbell curls, dumbell curls and hammers and progressively increase the weight and they will grow. Vascularity typically improves when bodyfat decreases. I also think it's got some to do with maturity. I notice I've gotten more vasular as I've gotten older.


I usually do like barbell curls first 4 sets, hammer curls 4 sets, alternating dumbell curls 4 sets, preacher curls 4 sets bro..been doing it over 2 years now

[felipelpr]

I usually do like barbell curls first 4 sets, hammer curls 4 sets, alternating dumbell curls 4 sets, preacher curls 4 sets bro..been doing it over 2 years now

Man, I'm not Evan, but I think you're doing too much.

4 exercises for biceps, with 4 sets each exercise?
That's not the way you should do it.

[WilsDaddy]

Man, I'm not Evan, but I think you're doing too much.

4 exercises for biceps, with 4 sets each exercise?
That's not the way you should do it.

I agree, there's nothing wrong with 4 sets per exercise but the barbell and dumbell curls are virtually the same movement. Once and a while maybe switch up between those 2. Otherwise if you ran a barbell curl, hammers, preacher routine, well I'd have to say its rather familiar cause I perform the same movements for biceps. I sometimes add a "Gun Blast" at the end of my bi's such as going down the rack from 45 db's to 10's 6 reps each, no rest, 1 set.

[Joseph V]

Man, I'm not Evan, but I think you're doing too much.

4 exercises for biceps, with 4 sets each exercise?
That's not the way you should do it.

i personally would hit my biceps with 4 different exercises that has 2 sets each for the exercises, i occasionaly add drop sets or supersets to my bicep routine.

as for my triceps i hit 4 different exrcises, with supersets most often because its only smart that you work your triceps much much harder then your biceps..as for triceps ill do 8 sets , with added supersets to drop sets.

reason for the dropsets and supersets is because it gives you that extra pump you wouldnt get just doing one exercise to the other..

im not evan but i always train arms by supersetting a bicep exercise with a tricep exercise.

[kaantasci229@msn.com]

Man, I'm not Evan, but I think you're doing too much.

4 exercises for biceps, with 4 sets each exercise?
That's not the way you should do it.

When I said 4 sets 2 warm up sets and 2 working sets..you think thats too much?

[kaantasci229@msn.com]

I agree, there's nothing wrong with 4 sets per exercise but the barbell and dumbell curls are virtually the same movement. Once and a while maybe switch up between those 2. Otherwise if you ran a barbell curl, hammers, preacher routine, well I'd have to say its rather familiar cause I perform the same movements for biceps. I sometimes add a "Gun Blast" at the end of my bi's such as going down the rack from 45 db's to 10's 6 reps each, no rest, 1 set.


Nice!!!! going down the rack huh..I love doing that..I also used to do 21's but I didn't feel like it was doing anything. Isn't that for like more detail?

[belladiabla13]

Read your new article yesterday! I really like it. It is very honest and to the point. Thanks for writing and keeping us motivated!

[G Diesel]

If you don't know me... Don't bro me.

Peace, G

[WilsDaddy]

Nice!!!! going down the rack huh..I love doing that..I also used to do 21's but I didn't feel like it was doing anything. Isn't that for like more detail?

21's are for creating that extra little definition and also for developing the peak head of the bicep. Going down the rack is just fun as fuck I think personally, it may seem a bit weird when your gettin' down to the 10's haha but by that time believe it or not you'll be burning.

[kaantasci229@msn.com]

21's are for creating that extra little definition and also for developing the peak head of the bicep. Going down the rack is just fun as fuck I think personally, it may seem a bit weird when your gettin' down to the 10's haha but by that time believe it or not you'll be burning.


Gotcha man! I did em today lol trust me i was struggling with 20 lbs sweatin like pig lol i felt liek a pussy but fuck it i love dropsets :D. How often do you do 21's ? if u ever do em?

[In Flames]

Yesterday was Arms for me. 0 rest between supersets, 45 seconds rest after the first superset cycle. Takes about 15-25 minutes to complete workout. I try to get in and get out. I was sweating so bad it was crazy, almost like a cardio session lol.

I got this arm workout from Serge Nubret, except I do 6 reps on the first Superset instead of 12, just to add some heavier weight.

Superset 1
8 x 6 Decline Skull-crushers
8 x 6 EZ Bar Curls

Superset 2
8 x 12 Rope Pushdowns
8 x 12 Incline Hammer Curls

[Reacher34]

Hey Ox, just saw the video with you and Jay.

It was interesting to see you as the person asking all the questions instead of people (like us) always coming to you. I think it speaks well to the point that for all you have going for you, you're still a rookie to someone like Jay, and it's nice to see that you want to learn from him instead of having an ego about being the "future Mr. O."

Also, it was one of the more informative video's I've seen instead of just watching guys lift weights.

It must have been one awesome experience to be able to pick his brain.

PS. You're were fucking huge at the Arnold, haha.

[charlievanriper]

If you don't know me... Don't bro me.

Peace, G

HA HA ya kill me MR Diesel lol

[WilsDaddy]

Gotcha man! I did em today lol trust me i was struggling with 20 lbs sweatin like pig lol i felt liek a pussy but fuck it i love dropsets :D. How often do you do 21's ? if u ever do em?

I usually do the 21's as an alternative to to the concentration curls or the gun blast like i mentioned before. I like to do the concentration curls where your basically bent over against the rack and start the DB at a dead hang and curl it up to your opposite pec area. Regardless of the weight used here your gonna get that nice stretch and contraction.

[boyer77]

I agree, there's nothing wrong with 4 sets per exercise but the barbell and dumbell curls are virtually the same movement. Once and a while maybe switch up between those 2. Otherwise if you ran a barbell curl, hammers, preacher routine, well I'd have to say its rather familiar cause I perform the same movements for biceps. I sometimes add a "Gun Blast" at the end of my bi's such as going down the rack from 45 db's to 10's 6 reps each, no rest, 1 set.

I personally disagree that BB and DB curls are the same. You have the isolation and a slightly different angle on DB curls... You can do them almost the same, but if you watch yourself you will find that they are different. Look at Wrath's split and you will find that he does both in the same session. Just my thoughts...

[boyer77]

I usually do like barbell curls first 4 sets, hammer curls 4 sets, alternating dumbell curls 4 sets, preacher curls 4 sets bro..been doing it over 2 years now

I do 4 sets of 3 to 4 different exercises and I have seen huge gains. Try this routine on for size...
BB curls - 2 warm up sets, 4 sets of 6-8 reps
Incline DB curls - 4 sets of 6-8 reps
21's with ez-curl bar - 3 sets
Cable curls - 4 sets 6 reps drop sets 20lbs at a time

You won't be able to scratch your head or turn your steering wheel when you are done. PM me and let me know how it worked for you...

[kaantasci229@msn.com]

I do 4 sets of 3 to 4 different exercises and I have seen huge gains. Try this routine on for size...
BB curls - 2 warm up sets, 4 sets of 6-8 reps
Incline DB curls - 4 sets of 6-8 reps
21's with ez-curl bar - 3 sets
Cable curls - 4 sets 6 reps drop sets 20lbs at a time

You won't be able to scratch your head or turn your steering wheel when you are done. PM me and let me know how it worked for you...

Got it. Thanks man I can't wait to try it...I love not being able to scratch my head after training..but it's been a long time i got a pump like that..I am going to try this lets see what happens..and I will let u know the results! Peace K.

[WilsDaddy]

I personally disagree that BB and DB curls are the same. You have the isolation and a slightly different angle on DB curls... You can do them almost the same, but if you watch yourself you will find that they are different. Look at Wrath's split and you will find that he does both in the same session. Just my thoughts...

I agree that they are different and have their own benefits. I personally do one or the other just to change things up.

[NJC_Manhattan]

Evan. Good to meet you last night man. That party was hilarious, those are some really great people.

Thought I'd share this one with you as well...

http://s664.photobucket.com/albums/vv7/njc_manhattan/?action=view&current=DSC00692.jpg

[KoBeShoW]

hey ox, what does your postworkout window look like currently? I know immediately after your workout youre throwing down 1 scoop eaa nitro, 4 paks of nitro and 20g glutamine....but when is your next meal after this and whats in it?

Also, do you advocate the use of glutamine for cutting?

And which brand of glutamine are u using? L-glutamine or glutamine peptides?

[bstewart991]

Ox, wondering if you have any input/opinions on the idea of eating a fast digesting carb along with a shake first thing in the morning (during a mass gain phase) prior to having the usual eggs and porridge say 30 minutes later? Cheers, Ben.

[Tron]

Loved the vid with Jay and definitely enjoyed the seminar from the cage. Even though I'm sad we won't be hearing of you doing a show this year, I understand it's for a bigger purpose.

Looking forward to following your career, and definitely loved meeting you in C-Bus, Evan.

Stay strong, bro.

[Maccabee]

The recent article you wrote is very good Ox. I have a lot of respect for the way you think and live. Thank you for setting a good example. You taught me a good lesson. Peace.

[Reacher34]

This question is for Ox, and for anyone else that wants to chime in.

I had bulked up to and maintained a weight between 225-228lbs. I then worked hard on a diet that would allow me to slowly diet down (about 1 pound lost a week was the goal). It consisted of 365g protein, 102g fat, and 260g carbs for just under 3500kcals a day.

Most of my carbs are either in breakfast and surrounding my workout. The only meals that don't include fat are pre and post wo.

I thought this out and was hopeful....but here I am 2 weeks later at a bodyweight of 217. 11lbs lost in 2 weeks is MUCH more than I wanted. I know much of it is probably water and the fact that I simply don't have as much food in my belly at one time. Regardless, isn't the weight coming off too fast? I obviously don't want to lose muscle, what do you think?

[kaantasci229@msn.com]

If you don't know me... Don't bro me.

Peace, G

what's up bro

[Iron_215]

hey ox i was wondering since you dont do the keto diet anymore and dave is not ur coach how do u eat in the offseasonz. do u still eat healthy fats with every meal or no. do u do any carb cycling while ur trying to gain weight? can u possibly show a sample of ur meal plan in the offseason? thanx.

[Birdman]

Hey Evan quick question about technique. On seated barbell shoulder press how deep do you go? I personally go to about nose but i have seen some that touch the chest. The reason im asking is because ive repping the same weight on shoulder press for about 5 months now and havent gotten stronger, a little bigger, but not stronger. Any advice would be much appreciated. Thanks man

[G Diesel]

what's up bro

Haha. Called my bluff. Well played.

Peace, G

[kaantasci229@msn.com]

Haha. Called my bluff. Well played.

Peace, G

hahahaha :))) Actually I do know you since i was 17 18 years old when i started bodybuilding first i was on this website reading all these articles tryin to get big and i would e mail the pros everyday and u would be the one to reply me most of the time and i would ask you all of these quesstions with your help i achieved a lot different training programs eating plans diets all kinds of stuff...I just wanted to say thank you bro..

[fawaz]

all that pain in hell would lead you to get closer to the gates of heaven where you will shine in the light.

[Feel The Power]

I was watching one of your offseason MD videos and you were on a 3 day split. You said you gained lots of size and fullness which makes sense because of the extra days of rest. I think you did a Chest day, Back day, and a Leg day if I remember correctly. I am thinking about trying something like this for the fact my body has been really sore lately, I think it may be time to reboot my training. I wondered if you did any cardio on your non-lifting days.. if so how much. I also was wondering around how many exercises and sets you did each workout on a 3 day split. You don't have to map out a whole workout for me.. I am just curious what exercises you would make sure to fit in. Let me know when you have time. Thank you!

[Fearless Rabbit]

Hello Evan, like million guys before, I will again say my thanks for this open topic and your readiness to chat with us mortals :) You are an international role model.

I will test my luck and ask you some question that crossed my mind while reading your feedback here. I apologize in advance if some of them sound ridiculous. I`m at 84kgs of almost lean mass, but my goal is bulking another 5-10kgs, and lowering bf% simultaneously. So far, I working out following German Volume Training, and lately trying out Hell-Raiser training as well. From nutrition side, I`m on three whole meals a day (6 eggs, high protein meat, veggies etc.), with Pak, Nitro and UniLiver tabs added in. I also use NO product before, and Nitro + whey/dextrose/creatine after the workout. Now, my questions:

1. Is it possible to add muscle size and lower bf% at a same time? I know how this sounds, but I did find some sources that claim it is possible. I wonder if your protein/fats diet would provide some similar results?

2. In what form do you take your fats? Do you just drink fish oil? Or add it to a meal? What about Animal Omega, do you think it should be enough with 6 egg yolks for 84kg person?

3. Do you believe in NO/b-alanine/etc products for pre-workout? I`m spending around 40 euros per month on these kind of products, and I wonder if another can of Nitro for pre-workout would provide better results instead? I know you stick with the basics only, and that is the exact reason why I`m asking this.

4. How ofter do you superset? On regular basis? Or just when you want to improve certain muscle group?

Thank you in advance. Even if you don`t reply, I`m already grateful for your feedback so far. Regards from Mediterranean!

[Fearless Rabbit]

..just one more quick question I forgot to ask:

5. Is there a big difference between no carbs diet, and low carb diet? When I say low carb I mean some vegetables that slipped through meals :)

[Ox]

Also i was wondering if you got my messages about an autograph? And im in 5/3/1 right now you should check it out once in awhile, im feelin good about it

When we finally meet, you can ask me for an autograph. I will check it out.

[Ox]

Hey , i wanted to know, what paks i should stack if im trying to bulk?

I always view Animal Pak and Omega as necessities no matter what you're trying to do. On top of that, I think Nitro is the shit and if you've got the dough, a test booster will help round it all out.

[Ox]

alright, so im starting to lift, and i was wondering if i could drink creatine mono in caffeine free and sugar free soda/pop?

You "could" but why would you? Sugar free soda has nothing to offer you.

[Ox]

Hey Ox hows it going? Just dropping by to say hi! I have been away for quite a while and trying to get back in the game before a deployment... may be finally I will be able to dedicate all my free time to the iron!

What's up buddy? Have fun hittin the weights. When do you have to go back?

[Ox]

True bro. In one of your videos when you were training with PJ Braun. I saw you superset hammers with barbell curls...you were so pumped up and everything now should supersets be performed before contests like when cutting? or can we do it to shock the muscle? I always always do barbell curls first i go as heavy as i can i might cheat a lil bit but not a lot im not swinging with my back...Do you always use the same arm routine in same numeritical order like barbells first and change it up..HAHA now i dont want you to be mad at me i also heard u say in that video just get in the gym and lift some fucking weight haha..but I want to shock my arms and push em to the limit i m stuck with same program :)

Any training style, rep scheme, movement etc can be incorporated any time of year as a change to your program. I firmly believe that what you do is rarely as important as how you do it. There are no rules. You wouldn't limit yourself to one protein source, why limit yourself to just one routine? Put a little variety in your life!

[Ox]

I usually do like barbell curls first 4 sets, hammer curls 4 sets, alternating dumbell curls 4 sets, preacher curls 4 sets bro..been doing it over 2 years now

If you've been doing that same thing for 2 years then something has to change in your training if you want to see a change in your development! Try some supersets, change up the intensity, rep schemes order of exercises, etc etc.

[Ox]

Read your new article yesterday! I really like it. It is very honest and to the point. Thanks for writing and keeping us motivated!

Thanks!

[Ox]

Yesterday was Arms for me. 0 rest between supersets, 45 seconds rest after the first superset cycle. Takes about 15-25 minutes to complete workout. I try to get in and get out. I was sweating so bad it was crazy, almost like a cardio session lol.

I got this arm workout from Serge Nubret, except I do 6 reps on the first Superset instead of 12, just to add some heavier weight.

Superset 1
8 x 6 Decline Skull-crushers
8 x 6 EZ Bar Curls

Superset 2
8 x 12 Rope Pushdowns
8 x 12 Incline Hammer Curls


Cool workout...I may give it a try.

[Ox]

Hey Ox, just saw the video with you and Jay.

It was interesting to see you as the person asking all the questions instead of people (like us) always coming to you. I think it speaks well to the point that for all you have going for you, you're still a rookie to someone like Jay, and it's nice to see that you want to learn from him instead of having an ego about being the "future Mr. O."

Also, it was one of the more informative video's I've seen instead of just watching guys lift weights.

It must have been one awesome experience to be able to pick his brain.

PS. You're were fucking huge at the Arnold, haha.

Hahahaha...yup, I'm as much a student as anyone else. I value the opportunity to pick the brain of someone who has had success with something. You know what they say, success leaves clues. Thanks bro! Anything going on?

[Ox]

I usually do the 21's as an alternative to to the concentration curls or the gun blast like i mentioned before. I like to do the concentration curls where your basically bent over against the rack and start the DB at a dead hang and curl it up to your opposite pec area. Regardless of the weight used here your gonna get that nice stretch and contraction.

Some good advice going on here...

[Ox]

I personally disagree that BB and DB curls are the same. You have the isolation and a slightly different angle on DB curls... You can do them almost the same, but if you watch yourself you will find that they are different. Look at Wrath's split and you will find that he does both in the same session. Just my thoughts...

I agree

[Ox]

I do 4 sets of 3 to 4 different exercises and I have seen huge gains. Try this routine on for size...
BB curls - 2 warm up sets, 4 sets of 6-8 reps
Incline DB curls - 4 sets of 6-8 reps
21's with ez-curl bar - 3 sets
Cable curls - 4 sets 6 reps drop sets 20lbs at a time

You won't be able to scratch your head or turn your steering wheel when you are done. PM me and let me know how it worked for you...

Some serious shit right there

[Ox]

Evan. Good to meet you last night man. That party was hilarious, those are some really great people.

Thought I'd share this one with you as well...

http://s664.photobucket.com/albums/vv7/njc_manhattan/?action=view&current=DSC00692.jpg

What's up man? Good to meet you too. Definitely great people.

[Ox]

hey ox, what does your postworkout window look like currently? I know immediately after your workout youre throwing down 1 scoop eaa nitro, 4 paks of nitro and 20g glutamine....but when is your next meal after this and whats in it?

Also, do you advocate the use of glutamine for cutting?

And which brand of glutamine are u using? L-glutamine or glutamine peptides?

After my supps I just have a meal. It's usually 13 oz (cooked) of fish, 2 cups white rice. When cutting, I only incorporate glutamine on back and leg days. I use Universal's L-Glutamine powder. I used peptide powder in the past and it fucked my stomach up.

[Ox]

Ox, wondering if you have any input/opinions on the idea of eating a fast digesting carb along with a shake first thing in the morning (during a mass gain phase) prior to having the usual eggs and porridge say 30 minutes later? Cheers, Ben.

If you've got the room for it, do it up!

[Ox]

Loved the vid with Jay and definitely enjoyed the seminar from the cage. Even though I'm sad we won't be hearing of you doing a show this year, I understand it's for a bigger purpose.

Looking forward to following your career, and definitely loved meeting you in C-Bus, Evan.

Stay strong, bro.

I truly appreciate that. I know people are dissapointed, but good things take time! Glad you liked the seminar. It's always weird hearing yourself speak!

[Ox]

The recent article you wrote is very good Ox. I have a lot of respect for the way you think and live. Thank you for setting a good example. You taught me a good lesson. Peace.

Thanks man.

[Ox]

This question is for Ox, and for anyone else that wants to chime in.

I had bulked up to and maintained a weight between 225-228lbs. I then worked hard on a diet that would allow me to slowly diet down (about 1 pound lost a week was the goal). It consisted of 365g protein, 102g fat, and 260g carbs for just under 3500kcals a day.

Most of my carbs are either in breakfast and surrounding my workout. The only meals that don't include fat are pre and post wo.

I thought this out and was hopeful....but here I am 2 weeks later at a bodyweight of 217. 11lbs lost in 2 weeks is MUCH more than I wanted. I know much of it is probably water and the fact that I simply don't have as much food in my belly at one time. Regardless, isn't the weight coming off too fast? I obviously don't want to lose muscle, what do you think?

You're probably correct in that a lot of it is probably water. How do you feel? Are you losing strength? Fullness? Are you starving? If yes then you should probably add some more food.

[Ox]

hey ox i was wondering since you dont do the keto diet anymore and dave is not ur coach how do u eat in the offseasonz. do u still eat healthy fats with every meal or no. do u do any carb cycling while ur trying to gain weight? can u possibly show a sample of ur meal plan in the offseason? thanx.

I still incorporate healthy fats whether I'm off-season or dietting. I don't carb cycle. A typical day looks like this:

Meal 1: 7 whole eggs, 4 slices ezekiel bread, 8 oz OJ, Pak and Omega

Meal 2: 1 pound (raw weight) white fish, 2 cups white rice, 1 tbsp olive oil

PWO: 1 scopp EAA Nitro, 4 Nitro Paks, 20g glutamine

Meal 3: same as 2 and an Omega Pak

Meal 4: 1 pound (raw weight) wild salmon, 2 cups salad, 1 tbps olive oil, 1 baked white potato

Meal 5: 13 oz (cooked weight) red meat, 2 cups salad, 1 tbps olive oil, 1 baked white potato

[Ox]

Hey Evan quick question about technique. On seated barbell shoulder press how deep do you go? I personally go to about nose but i have seen some that touch the chest. The reason im asking is because ive repping the same weight on shoulder press for about 5 months now and havent gotten stronger, a little bigger, but not stronger. Any advice would be much appreciated. Thanks man

As low as possible. The range of motion increases as the weight increases and forces the barbell further down. It ends up being an inch or two above my pec. You go to your nose? That's like a 3 inch range of motion! You gotta dig a little deeper than that!

[Ox]

all that pain in hell would lead you to get closer to the gates of heaven where you will shine in the light.

Fo sho.

[Ox]

I was watching one of your offseason MD videos and you were on a 3 day split. You said you gained lots of size and fullness which makes sense because of the extra days of rest. I think you did a Chest day, Back day, and a Leg day if I remember correctly. I am thinking about trying something like this for the fact my body has been really sore lately, I think it may be time to reboot my training. I wondered if you did any cardio on your non-lifting days.. if so how much. I also was wondering around how many exercises and sets you did each workout on a 3 day split. You don't have to map out a whole workout for me.. I am just curious what exercises you would make sure to fit in. Let me know when you have time. Thank you!

I like to do my cardio on my training days but if I felt I needed some activity, I did it on off days also. I do a half hour. The key to making a split like this work is KILLING it on those days and making a NECESSITY to take those remaining days off. For back, deads and barbell rows are essential, but other exercises are done as well. For legs, squats and leg press are a must. For chest, barbell and dumbell presses. Heavy weight, compound free weigh movements, intensity and pushing to failure are crucial in order to make this system benefit you.

[Ox]

Hello Evan, like million guys before, I will again say my thanks for this open topic and your readiness to chat with us mortals :) You are an international role model.

I will test my luck and ask you some question that crossed my mind while reading your feedback here. I apologize in advance if some of them sound ridiculous. I`m at 84kgs of almost lean mass, but my goal is bulking another 5-10kgs, and lowering bf% simultaneously. So far, I working out following German Volume Training, and lately trying out Hell-Raiser training as well. From nutrition side, I`m on three whole meals a day (6 eggs, high protein meat, veggies etc.), with Pak, Nitro and UniLiver tabs added in. I also use NO product before, and Nitro + whey/dextrose/creatine after the workout. Now, my questions:

1. Is it possible to add muscle size and lower bf% at a same time? I know how this sounds, but I did find some sources that claim it is possible. I wonder if your protein/fats diet would provide some similar results?

2. In what form do you take your fats? Do you just drink fish oil? Or add it to a meal? What about Animal Omega, do you think it should be enough with 6 egg yolks for 84kg person?

3. Do you believe in NO/b-alanine/etc products for pre-workout? I`m spending around 40 euros per month on these kind of products, and I wonder if another can of Nitro for pre-workout would provide better results instead? I know you stick with the basics only, and that is the exact reason why I`m asking this.

4. How ofter do you superset? On regular basis? Or just when you want to improve certain muscle group?

Thank you in advance. Even if you don`t reply, I`m already grateful for your feedback so far. Regards from Mediterranean!


Thanks Rabbit-

1. It's possible but difficult. If you are a begginer or have taken time off and are just beegging a serious diet and training regimine, it is totally possible. for someone who is very advanced and has been doing those things, it is much more difficult.

2. I use Animal Omega to cover my EFA needs. Dietary fat is counted differently.

3. I view a product such as Nitro as more fundamental and more effective in the long term compared to NO products.

4. I may include a superest as often as every wokout or as little as once a week.

Thanks buddy.

[Ox]

..just one more quick question I forgot to ask:

5. Is there a big difference between no carbs diet, and low carb diet? When I say low carb I mean some vegetables that slipped through meals :)

No. In fact, a no carb diet should still include some veggies for overall health and digestion.

[Birdman]

As low as possible. The range of motion increases as the weight increases and forces the barbell further down. It ends up being an inch or two above my pec. You go to your nose? That's like a 3 inch range of motion! You gotta dig a little deeper than that!

ok thanks Ox, ill lighten the weight and hit it deeper.

[Reacher34]

You're probably correct in that a lot of it is probably water. How do you feel? Are you losing strength? Fullness? Are you starving? If yes then you should probably add some more food.

I only feel bad because I feel like I'm shrinking (that's kinda the point, isn't it?). But my strength is actually up (possibly to eating almost all whole foods instead of shakes), sometimes I feel hungry but not starving yet.

Since I asked this question, the weight has stabilized and I'm making adjustments. I'm not worried anymore. I think I knew that I was doing fine, it's just sometimes good to hear someone else say "don't worry, you're doing ok".

[KoBeShoW]

Few Questions:

1) If I'm cutting should I include calories from things like Animal Pak (20), Animal Omega (2x60=120), Uni-Liver (2 tabs with each of my 6 meals so 6x14= 84, also is this too many to be taking in a day?), vegetables (approx. 180) when I'm calculating my total intake? This would make a significant difference.

2) When you did your last contest prep you said you added carbs usually over your first three meals and had fats with your last two. Does this mean you no fats with the first three meals besides EFA's like Animal Omega? And what did your PWO window look like for that prep? Why 5 instead of 6 meals?

3) instead of using oils like olive oil or mac nut oul I've been using Nordic Naturals liquid Omega-3 fish oil. These are EFA's so will they be used for energy like mac nut or olive oil? i figured the liquid fish oil would already have the EPA and DHA and would not have to undergo any conversion.


Thanks for your time.

[Max-Angle]

When we finally meet, you can ask me for an autograph. I will check it out.

Idk how we'd ever meet haha, i live in Mt. Bethel, PA haha, but maybe, if you ever interested you could come here for dinner.

[IronWilson]

Evan,

I think I saw in an article you said that you take 1 pack of Animal Omega per day. Is it true that you only take one Omega pack per day? If it's enough for you, it's definitely enough for me. I was wondering if it's enough supplemental Essential fatty acids besides those you get from your diet. Or should I take more fish oil in addition to the Animal Omega?

Also, have you ever experienced bicep tendonitis? If so, do you have any tips on dealing with it?

[Feel The Power]

Thanks a lot Evan! I'm going to give the 3 day split a try with those exercises you mentioned. I will definately try to murder the weights on my training days so I can use those recovery days to grow. I appreciate your advice on the cardio too.

[Iron_215]

thanks for answering my question but i have a few more for u.
1. im wondering why you only have 5 meals instead of 6-8.
2. i know tht you used to be a big believer in waxy maize so why have you switched to dextrose now and why such a small amount opposed to others that use any where from 60-100 g.
3. do you have a cheat meal or a higher calorie day to keep the metabolism fast and what do you do precontest to keep your metabolism good.
4. my last question is you say you dont carb cycle so do you think that it is uneffective and if so can u explain why.

thanks in advance, sorry for asking so much questions but you are a genious when it comes to nutrition. your friggin awesome too definetely my favorite body builder, cant wait to see you become mr. olympia one day.

[Iron_215]

oh shit my bad on the 2nd question. i misread glutamine for dextrose. i dont know how. but why dont you use waxy maize starch anymore?

[Maiden69]

What's up buddy? Have fun hittin the weights. When do you have to go back?
Going great so far... felt like shit the first 2 weeks but getting back on track now! I always have fun on the weights bro! that is the only place I can let my mind go away from whats going on! I leave the 20th this month as of now, haven't gotten in touch with anyone in the place Im going to know about gyms but it is one of the biggest bases in the area where Im going so I hope to have a half ass decent gym at least!

[Ox]

ok thanks Ox, ill lighten the weight and hit it deeper.

Dig deep motherfucker!

[Ox]

I only feel bad because I feel like I'm shrinking (that's kinda the point, isn't it?). But my strength is actually up (possibly to eating almost all whole foods instead of shakes), sometimes I feel hungry but not starving yet.

Since I asked this question, the weight has stabilized and I'm making adjustments. I'm not worried anymore. I think I knew that I was doing fine, it's just sometimes good to hear someone else say "don't worry, you're doing ok".

Ah that's great news! This shit is as much a mind game as it is a physical test. Keep it together upstairs and you'll go the distance. Most of the time, people don't fail physically, they fail mentally.

[Ox]

Few Questions:

1) If I'm cutting should I include calories from things like Animal Pak (20), Animal Omega (2x60=120), Uni-Liver (2 tabs with each of my 6 meals so 6x14= 84, also is this too many to be taking in a day?), vegetables (approx. 180) when I'm calculating my total intake? This would make a significant difference.

2) When you did your last contest prep you said you added carbs usually over your first three meals and had fats with your last two. Does this mean you no fats with the first three meals besides EFA's like Animal Omega? And what did your PWO window look like for that prep? Why 5 instead of 6 meals?

3) instead of using oils like olive oil or mac nut oul I've been using Nordic Naturals liquid Omega-3 fish oil. These are EFA's so will they be used for energy like mac nut or olive oil? i figured the liquid fish oil would already have the EPA and DHA and would not have to undergo any conversion.


Thanks for your time.


1. It's alright to consider those calories but I wouldn't go cutting back on your food intake just cuz you're takin those supps. If you're doin your cardio and busitng your ass in the gym, it isn't gonna make a shit bit of difference if you're getting in a few calories from your supps.

2. Yes. The first three meals were typically just protein and carbs and my EFAs (Omega). PWO I just ate a meal. 5 meals was all I had room for. When you're getting in close to 100g of protein per meal and everything is whole food, 5 meals goes pretty far. At least for me.

3. Yes it will beused as energy and the EPA and DHA will impart their healthy effects as a result.

[Ox]

Idk how we'd ever meet haha, i live in Mt. Bethel, PA haha, but maybe, if you ever interested you could come here for dinner.

Depends on what's for dinner.

[langettorma]

This thread has been created in honor of the sport of bodybuilding and everything that goes along with it. I'm here to talk about training, nutrition, the bodybuilding lifestlye and anything and everything in between. We all have our own reasons for sacrificing our time and energy but, ultimately, we're all here because we believe in something. We all have the undying belief that there is some sort of satisfaction to be gained from all the sweat and the pain and the sacrifice. Something that can't be bought for any price or taken away at any cost. We are all bound by this common belief. I'm honored to be amongst all of you. It is my most sincere aspiration that I can share with you what I've learned and that it may be of some value to you. I look forward to talking to you guys. Peace. hi can i take universal animal pump as pre work out and animal max protein as post workout?

[Ox]

Evan,

I think I saw in an article you said that you take 1 pack of Animal Omega per day. Is it true that you only take one Omega pack per day? If it's enough for you, it's definitely enough for me. I was wondering if it's enough supplemental Essential fatty acids besides those you get from your diet. Or should I take more fish oil in addition to the Animal Omega?

Also, have you ever experienced bicep tendonitis? If so, do you have any tips on dealing with it?

I use one Animal Pak per day but am up to 3 Omega Paks per day. 2 is sufficient but I'm really interested in the positive effects that some extra EFAs could have. 2 Paks of Omega a day is really all the EFAs you need to supplement with. Bicep tendonitis? Deep tissue massage and some extra Omega!

[Ox]

hi can i take universal animal pump as pre work out and animal max protein as post workout?

Yes.

[Ox]

Thanks a lot Evan! I'm going to give the 3 day split a try with those exercises you mentioned. I will definately try to murder the weights on my training days so I can use those recovery days to grow. I appreciate your advice on the cardio too.

Good luck! Remember, those 4 days of rest have to be a NECESSITY because you'r hitting it so hard on those other 3 days.

[langettorma]

Yes.thx man!!

[Ox]

thanks for answering my question but i have a few more for u.
1. im wondering why you only have 5 meals instead of 6-8.
2. i know tht you used to be a big believer in waxy maize so why have you switched to dextrose now and why such a small amount opposed to others that use any where from 60-100 g.
3. do you have a cheat meal or a higher calorie day to keep the metabolism fast and what do you do precontest to keep your metabolism good.
4. my last question is you say you dont carb cycle so do you think that it is uneffective and if so can u explain why.

thanks in advance, sorry for asking so much questions but you are a genious when it comes to nutrition. your friggin awesome too definetely my favorite body builder, cant wait to see you become mr. olympia one day.


1. Because that's all I need.

2. Again, because it's all I need!

3. I have some high calorie food such as a burger and fries whenever I feel drained and crave it. Post-contest, I've continued doing some cardio and it's worked really well for me.

4. Anything can be effective. I'm not familiar enough with it to speak about it from personal experience. But do believe in listening to your body and adjusting food intake (carbs for example) according to how you feel, your training etc etc and have had success with that. But I have never carb cycled in a set manner.

Thank you. I appreciate that. But I'm definitely no genius. I'm just piecing it together like everyone else!

[langettorma]

Good luck! Remember, those 4 days of rest have to be a NECESSITY because you'r hitting it so hard on those other 3 days.Wat is the best training chart for gaining volume and muscle?

[Ox]

Going great so far... felt like shit the first 2 weeks but getting back on track now! I always have fun on the weights bro! that is the only place I can let my mind go away from whats going on! I leave the 20th this month as of now, haven't gotten in touch with anyone in the place Im going to know about gyms but it is one of the biggest bases in the area where Im going so I hope to have a half ass decent gym at least!

I hear the. Training is a great physical release and the discipline the lifestyle requires does a lot to improve you mentally. Good luck bro. I hope you find a decent gym. Stay safe and we all appreciate what you do for us.

[WilsDaddy]

Ox,

First off just wanna say your my idol bro, and I truly admire the raw athletics and thought you put into your workouts and dieting. I see that you throw a bomb of aminos PWO as well as the 20g of glutamine, now without a doubt I'm sure your body necessitates this amount. But as for somebody a little bit lighter on the scale, (5'8'' 178lbs) what would you recommend to keep that anabolism going. If you could even break it down to g/amino that would be great. PS. get back on stage ASAP brother you were looking gigantic at the Arnold, easy podium finish for 2011!

[Atom]

Evan - i put this in your MD thread also - there's a great BB gym 10 mins from Heathrow - Castle Gym - lots of top Brit competitors - if you need a place to train while youre stuck here let me know

Jonny