View Full Version : Ox's Stable
Coconut oil huh? I saw you mentioned this before someplace here. Any particular type or brand you buy? I would have to try to find this locally since they dont have it on the bases.
You know, when I go for sushi...I only eat the tops. I dont ever touch the white rice! I do admit I love oats..Im addicted to them.
I used to do a bowl of chopped banana with spoonfuls of peanut butter and sit and watch my favorite tv show. This is another pastime cheat of mine...havent done it in a while though. Dieting for 3 shows now has caused me to lose my taste for many things I used to love..like chocolate. I dont miss chocolate anymore...I dont feel I have to have it..you know? Now, a cheat is a bowl of oats with bananas and chopped almonds after 8pm and I love it! LOL
I know what you mean. I hardly have an appetite for crap anymore. Oats, bananas and almonds sounds good.I've used a couple different brands of coconut oil and as long as it's virgin coconut oil I think it's okay. And buy it in glass. Garden of life makes a good one.
Sorry I should have mentioned it before. I was carb cycling (zero-low-medium-high carb days) for about 14 weeks. This is just the 3rd week on the zero carb-high fat diet. I'm throwing in CUTS from next week.
If you've only been running it for 3 weeks you haven;t even begun to really see the difference. You need to run it for 10 weeks minimum. Cuts is a good idea.
Ox whats up buddy?..My question to you is i have a fast metabolisim so im not putting on mass as fast as id like to..Do you have any recommendations on what or how much i should eat a day that will put on mass?...and do you still live in CT and train at golds in new haven? itd be sick to train with you there...thanks bro
Gaining size is as simple as calories in vs calories out. You have to eat more than you expend. For someone such as yourself, you must eat constantly. A product like real gains wouldn't be a bad idea either. As for food, you need to eat every two hours and eat foods that are protein rich and you also need foods that are calorically dense. Read labels. For example, one row in a package of fig newtons has over 1,000 calories. For a hard gainer, you need shit like that. It shouldn;t be the foudation of your diet but it could be were you get the extra calories from. Once you take in 300g of protein, you need to just slam a lot of carbs and good fats. I train @ Gold's every day. Sick gym.
Ya I know, Im way behind on welcoming you to this thread, had to cancel my internet for a bit. (had to cut some cost to buy my house) Anyways, welcome aboard OX. I love MD and read it religiously, and I was very impressed with your most rescent article. You seem like a very down to earth, approachable person and thats what we need right now in this sport we all love.
One thing that really impressed me was that you are able to maintain a relationship with someone who is basically outside the gym/bodybuilding world. I think it shows alot about a person when they can be surrounded by fucking drop dead gorgeous woman, but yet they still have the control to go home to their number one. We are damn lucky to have someone such as yourself representing the company we all love and rely on....On behalf of the Animal Family, welcome....Its a great second family.
(again, late as hell, my bad)
Good Luck Brothers
Hey man thanks. You liked the MD article huh? I'm glad. Hey man, there are always gonna be hot women and shit like that but what the fuck does that matter you know? My girl doesn't even go to the gym. Despite the fact that it may make my lifestyle seem impossible for her to understand and it may cause fights and I might get pissed and she might get pissed and we fight about it, in the end I think that she adds a lot of balance to my life. I can be fucking relentless when it comes to training and eating and working, working, working and I think that she brings and outside view into my world and keeps me from getting too wrapped up in a wrold that is not reality. I do what I need to do and you can't fuck with that. But you have guys dating female bodybuilders or fitness girls etc and they may have great relationships but I value the fact that my girl is not involed in the industry. If I was with another competitor, I think I picture myself losing my ability to relate to people outside of the sport. I think that fi the sport has any fuckin chance of bein somewhat mainstream or at least as popular as it was back in the late 80s then there have to be guys who can talk to people and not act like a fuckin meathead and the guy has to know more than eat, sleep, train. Maybe you could win a contest with that mentality but you'll suck at life. I'm a bodybuilder, yes. But I'm a human being first and foremost and if I HAD to stop bodybuilding tommorow it wouldn't be the end of my world. I can do other shit and be happy and successful. I'm not impressed with people who are really good at ONE thing. Big fuckin deal you can win a bodybuilding contest. There's go to be more to you than that. If that's all you have to offer, not only do you suck as a person, you make a real shitty ambassador for the sport of bodybuilding. Person first. Bodybuilder, second.
Liftbig21
07-08-07, 10:22 pm
Ox thanks for the advice bro...and that post you wrote above this one is the real deal..I admire that,Your one humble dude bro.
musclealchemist
07-08-07, 10:59 pm
Person first. Bodybuilder, second.
Very very true. Good words to live by.
Hey Ox,
This thread has already come a long way, and it's got some quality advice flowing from it. Thanks for that... So I've been following what you have been saying with everyone's question about dieting and have a question of my own, regarding the high protein, high fat diet you talked about at the beginning of the thread. Besides the meal plan you laid out with the 3 whole meals and three protein shakes, what other supps do you take to meet the daily protein and fat requirements? I know fish oil would be one of them, just wondering if there would be anything else. I'm learning every time I'm in this forvm and this way of eating (don't like to call it dieting) is something I am serious about trying. And could you point me to any material I might be able to read that would help explain or breakdown this way of eating in more detail? Thanks for sharing the wealth of knowledge thus far big man. I'll definitely be reading up on all your posts.
Hey Ox,
This thread has already come a long way, and it's got some quality advice flowing from it. Thanks for that... So I've been following what you have been saying with everyone's question about dieting and have a question of my own, regarding the high protein, high fat diet you talked about at the beginning of the thread. Besides the meal plan you laid out with the 3 whole meals and three protein shakes, what other supps do you take to meet the daily protein and fat requirements? I know fish oil would be one of them, just wondering if there would be anything else. I'm learning every time I'm in this forvm and this way of eating (don't like to call it dieting) is something I am serious about trying. And could you point me to any material I might be able to read that would help explain or breakdown this way of eating in more detail? Thanks for sharing the wealth of knowledge thus far big man. I'll definitely be reading up on all your posts.
As far as supps are concerned in terms of meeting fat/protein requirements there are only a couple:
Fish oil
Evening Primrose Oil
HIgh Quality Whey protein or whey blend, or even egg protein
Good Multi like animak pak
That's it. There are other supps I take in conjunction with this diet but are not taken to meet caloric or nutrient requirements. I still consider them essential nevertheless
BCAAs
Animal Nitro
Animal Cuts
GH MAx
Uniliver
humanforklift
07-09-07, 8:33 am
Hey Evan, thanks for all the great advice man, it's really appreciated. I had a question about how long I should be on a cut for. My last two years in college I went nuts bulking- heavy weights, limited cardio (just rugby practice and games), and lots of complex carbs (sweet potatoes, oatmeal, whole grain bread, and veggies). However, for the passed 2 months, I've been on a bigtime cut- cardio first thing in the morning 4-5 times a week, no carbs at anytime in the day except for 60 grams of glucose with eaas, bcaas, and creatine while I lift. Of course I worked down gradually to taking in no carbs. When do you recommend I start adding carbs and get on a bulk again? I want to compete in a few years and really want to go through the process of contest prep before I actually step on stage. Thanks for any advice you can offer !
Enjoyed the article in MD, keep up the solid work.
bharatoza
07-09-07, 11:21 am
If you've only been running it for 3 weeks you haven;t even begun to really see the difference. You need to run it for 10 weeks minimum. Cuts is a good idea.
So would you suggest I follow your diet for another 10 weeks? That would mean a total of about 26 weeks of cutting?
Rhetoric
07-09-07, 12:35 pm
Hey Evan,
First off, wanted to say that I got a chance to read your interview in MD and thought it was amazing. "The Great White Hope," huh? That's a pretty big plug coming from Mr. O himself. Congrats!
Here's my question: what specific fish oil would you recommend and where should I purchase it? I looked at Trader Joe's yesterday, but figured you'd have good suggestion so I held off. Do you have a particular favorite? Thanks for the insight.
G Diesel
07-09-07, 12:56 pm
I think that fi the sport has any fuckin chance of bein somewhat mainstream or at least as popular as it was back in the late 80s then there have to be guys who can talk to people and not act like a fuckin meathead and the guy has to know more than eat, sleep, train. Maybe you could win a contest with that mentality but you'll suck at life. I'm a bodybuilder, yes. But I'm a human being first and foremost and if I HAD to stop bodybuilding tommorow it wouldn't be the end of my world. I can do other shit and be happy and successful. I'm not impressed with people who are really good at ONE thing. Big fuckin deal you can win a bodybuilding contest. There's go to be more to you than that. If that's all you have to offer, not only do you suck as a person, you make a real shitty ambassador for the sport of bodybuilding. Person first. Bodybuilder, second.
One of the best posts I've seen on this board in a while... Truth. Peace, G
One of the best posts I've seen on this board in a while... Truth. Peace, G
Originally Posted by Ox
I think that fi the sport has any fuckin chance of bein somewhat mainstream or at least as popular as it was back in the late 80s then there have to be guys who can talk to people and not act like a fuckin meathead and the guy has to know more than eat, sleep, train. Maybe you could win a contest with that mentality but you'll suck at life. I'm a bodybuilder, yes. But I'm a human being first and foremost and if I HAD to stop bodybuilding tommorow it wouldn't be the end of my world. I can do other shit and be happy and successful. I'm not impressed with people who are really good at ONE thing. Big fuckin deal you can win a bodybuilding contest. There's go to be more to you than that. If that's all you have to offer, not only do you suck as a person, you make a real shitty ambassador for the sport of bodybuilding. Person first. Bodybuilder, second.
Absolutely! Words of wisdom right there..real as can be. It doesnt get more real than that!
Rhetoric
07-09-07, 5:26 pm
Hey man thanks. You liked the MD article huh? I'm glad. Hey man, there are always gonna be hot women and shit like that but what the fuck does that matter you know? My girl doesn't even go to the gym. Despite the fact that it may make my lifestyle seem impossible for her to understand and it may cause fights and I might get pissed and she might get pissed and we fight about it, in the end I think that she adds a lot of balance to my life. I can be fucking relentless when it comes to training and eating and working, working, working and I think that she brings and outside view into my world and keeps me from getting too wrapped up in a wrold that is not reality. I do what I need to do and you can't fuck with that. But you have guys dating female bodybuilders or fitness girls etc and they may have great relationships but I value the fact that my girl is not involed in the industry. If I was with another competitor, I think I picture myself losing my ability to relate to people outside of the sport. I think that fi the sport has any fuckin chance of bein somewhat mainstream or at least as popular as it was back in the late 80s then there have to be guys who can talk to people and not act like a fuckin meathead and the guy has to know more than eat, sleep, train. Maybe you could win a contest with that mentality but you'll suck at life. I'm a bodybuilder, yes. But I'm a human being first and foremost and if I HAD to stop bodybuilding tommorow it wouldn't be the end of my world. I can do other shit and be happy and successful. I'm not impressed with people who are really good at ONE thing. Big fuckin deal you can win a bodybuilding contest. There's go to be more to you than that. If that's all you have to offer, not only do you suck as a person, you make a real shitty ambassador for the sport of bodybuilding. Person first. Bodybuilder, second.
THAT quote is exactly why you are such an asset to this sport. We desperately need more folks like yourself...
Hey Evan, thanks for all the great advice man, it's really appreciated. I had a question about how long I should be on a cut for. My last two years in college I went nuts bulking- heavy weights, limited cardio (just rugby practice and games), and lots of complex carbs (sweet potatoes, oatmeal, whole grain bread, and veggies). However, for the passed 2 months, I've been on a bigtime cut- cardio first thing in the morning 4-5 times a week, no carbs at anytime in the day except for 60 grams of glucose with eaas, bcaas, and creatine while I lift. Of course I worked down gradually to taking in no carbs. When do you recommend I start adding carbs and get on a bulk again? I want to compete in a few years and really want to go through the process of contest prep before I actually step on stage. Thanks for any advice you can offer !
The generic answer would be to cut until you are as lean as you want to be. However, I think there is somehting to be said for getting into contest shape and forcing the body to get as lean as possible. After taking the time to do so and getting your body into such great shape your body will become ultra-sensitive to the nutrients you take in and you will be able to shock it very easily and enjoy a serious rebound. My advice to you, if you want serious results, diet until your glutes are shredded! Go until you can;t pinch anything anywhere on your body.
So would you suggest I follow your diet for another 10 weeks? That would mean a total of about 26 weeks of cutting?
Run it for another 7 weeks.
Hey Evan,
First off, wanted to say that I got a chance to read your interview in MD and thought it was amazing. "The Great White Hope," huh? That's a pretty big plug coming from Mr. O himself. Congrats!
Here's my question: what specific fish oil would you recommend and where should I purchase it? I looked at Trader Joe's yesterday, but figured you'd have good suggestion so I held off. Do you have a particular favorite? Thanks for the insight.
Never buy supps from Trader Joes unless they're name brand. I don' thtink the quality of their own line is up to par but don't quote me. The best fish oil products I've seen are from Life Extension and Renew Life. You need a fish oil that is pharmaceutical grade to ensure that all toxins and metals have been removed and that the processing is correct.
Originally Posted by Ox
Absolutely! Words of wisdom right there..real as can be. It doesnt get more real than that!
One of the best posts I've seen on this board in a while... Truth. Peace, G
THAT quote is exactly why you are such an asset to this sport. We desperately need more folks like yourself...
Thanks you guys. The support I receive from you guys is tremendous.
brandonA
07-09-07, 5:44 pm
Ox,
Just wanted to say hi and see how you are likeing the FORVM so far? You are a great insperation to all of us and thanks for sharing so much with us..
-B
krazyassmexican
07-09-07, 5:44 pm
hey ox i dont have any questions rite now i'm looking foward to do what u told me to reach the 15% body fat
i just came by to thank you in the name of all of the animals for all of your help you are probably super bussy and still come around to help us
we can't pay you for that but we can thank you that's why i came to your thread today
hey ox i dont have any questions rite now i'm looking foward to do what u told me to reach the 15% body fat
i just came by to thank you in the name of all of the animals for all of your help you are probably super bussy and still come around to help us
we can't pay you for that but we can thank you that's why i came to your thread today
No need for thanks although I do sincerely appreciate it. Are guys kidding me, I love this. I've said it before but it really is my pleaure offering to guys whatever I can. Thank you.
Ox,
Just wanted to say hi and see how you are likeing the FORVM so far? You are a great insperation to all of us and thanks for sharing so much with us..
-B
I love the forum. The solidarity amongst everyone is what it's all about. Seeing how passionate everyone is inspires me.
brandonA
07-09-07, 10:44 pm
I love the forum. The solidarity amongst everyone is what it's all about. Seeing how passionate everyone is inspires me.
Awesome bro. Diet is doing good, not sure how much I have lost, but I had to add a notch to the ol' belt...strict, strict, strict...no wondering off the path..
-B
Hikeon3
07-10-07, 12:26 am
Hey Evan. Does Dave Palumbo have any publications about his dieting-style? Or is it purely word of mouth currently? I've been eating essential fat/protein exclusively for over 3 weeks now and I can definitely say that I've been seeing a huge difference in the mirror. I am holding a lot of fat around my midsection but I'm going to diet down and see what I'm made of peeled and go from there.
Here's another question. Nutritionally I think I'm really insulin sensitive, so post-workout I chug about 30g worth of gatorade powder along with a few paks of Animal Nitro. I've actually seen muscle gains, most noticeably in my lats and delts, along with a decrease in body fat. If I dropped those carbs entirely, should I expect to see a greater change in my body composition?
Thanks for everything man.
Ok..tell me something. Now I realize you being male and me being female there may be different issues on our takes regarding water rentention.
I have always stayed within 5-8lbs of contest weight year round...providing I have only done 3 shows now ;)
This time I am taking it up a notch for my legs sake and doing a clean bulk..so this means putting on size on my quads, hams, and back and shoulders..this is what I am trying to do. Im giving up the constant cut look with defined abs to focus on more real goals....to be better for my next show.
My question, and Im sure you get asked this alot too. Im just curious on your take....
Do you concern yourself with holding water in your offseason at all? Do you just say screw it, Im bulking? But isnt there a kinda fineline too because let's face it, we still want to look good right? Still want some definition even when bulking, at least I do, but Im finding it a bit hard as I eat more carbs (clean carbs) and I eat more often now too..which I am struggling with.
I am a bit frustrated over holding so much water in my abs (went from a near 8pack to a 4 pack!! and maybe 3 obliques showing on both sides on a good dam day! LOL). Then I look at the flip side of this..Im getting way stronger and fast too..legs are thicker already, (how much of that is water..I have no clue). I am harder and still maintain definition in my stronger areas..like chest and shoulders but smoothing out in others..even on my back. Although my back appears thicker and fuller now...water again???
I guess Im having a hard time telling if Im gaining more water than muscle and is that normal? Is it because Im a female??? Thoughts???
Weight training burns far more fat and calories than cardio. Unless of course you're doing high intensity cardio and in that course your going to lose muscle anyways and would probably be better off not weight training at all. The idea behind cardio is burn fat without burning muscle. If you just want to burn tons of calories then go for long runs or better yet cut back on your food intake. We both know that if you did that you would probably not be happy with how you look. A sound diet and intense weight training far outweigh the importance of cardio when it comes to dropping bodyfat.
Man I know I am losing fat but I know I am losing muscle as well..I do 30 min of cardio a day trying to lean down. I take in about 2400 cals a day over 8 meals. I have the classic area which is stuborn as heck. I avoid doing otoo many ab exercises in fear that it will push it out even more. I think my diet is tight but my muscle is going south for the summer. I do like 4.0 intensity on an inline of about 6. I am 31 and 216 pounds right now. If I had abs like yours I would throw away every shirt I own...lol..what do you think. I should do or is that enough info...
Hey Evan. Does Dave Palumbo have any publications about his dieting-style? Or is it purely word of mouth currently? I've been eating essential fat/protein exclusively for over 3 weeks now and I can definitely say that I've been seeing a huge difference in the mirror. I am holding a lot of fat around my midsection but I'm going to diet down and see what I'm made of peeled and go from there.
Here's another question. Nutritionally I think I'm really insulin sensitive, so post-workout I chug about 30g worth of gatorade powder along with a few paks of Animal Nitro. I've actually seen muscle gains, most noticeably in my lats and delts, along with a decrease in body fat. If I dropped those carbs entirely, should I expect to see a greater change in my body composition?
Thanks for everything man.
Dave has been talking about putting out a book for a while but he is so busy he doesn't know when he'll get around to it. He's been engaged for years and he doesn;t even have the time to get married! He's a busy dude. I too would love to see him come out with a book. He knows so much and is such an interesting guy that it would make for an awesome book.
If you are chugging gatorade PWO then you are not following Palumbo's diet. Do you mena that you were doing that in the past? If not, yes, dropping those carbs will make a huge difference. Palumbo's diet is ZERO carbs. It doesn't matter if it's PWO.
Ok..tell me something. Now I realize you being male and me being female there may be different issues on our takes regarding water rentention.
I have always stayed within 5-8lbs of contest weight year round...providing I have only done 3 shows now ;)
This time I am taking it up a notch for my legs sake and doing a clean bulk..so this means putting on size on my quads, hams, and back and shoulders..this is what I am trying to do. Im giving up the constant cut look with defined abs to focus on more real goals....to be better for my next show.
My question, and Im sure you get asked this alot too. Im just curious on your take....
Do you concern yourself with holding water in your offseason at all? Do you just say screw it, Im bulking? But isnt there a kinda fineline too because let's face it, we still want to look good right? Still want some definition even when bulking, at least I do, but Im finding it a bit hard as I eat more carbs (clean carbs) and I eat more often now too..which I am struggling with.
I am a bit frustrated over holding so much water in my abs (went from a near 8pack to a 4 pack!! and maybe 3 obliques showing on both sides on a good dam day! LOL). Then I look at the flip side of this..Im getting way stronger and fast too..legs are thicker already, (how much of that is water..I have no clue). I am harder and still maintain definition in my stronger areas..like chest and shoulders but smoothing out in others..even on my back. Although my back appears thicker and fuller now...water again???
I guess Im having a hard time telling if Im gaining more water than muscle and is that normal? Is it because Im a female??? Thoughts???
I know, water retention sucks. we all go through it. I get it bad especially when I go from eating zero carbs for 4 months to eating them with every meal. I blow up like a balloon. But afetr eating the carbs for a while, your body gets used to it and the water retention isn't so severe. Don't worry, it'll get better.
Is it necessary? I think so. Remember, bodybuilding is a PROCESS. We change our eating and training at key times with a specific long term goal in mind. Sometimes that means not lookin so hot for a little bit knowing that whe the time comes you'll be better than you've ever been. I know guys who look awesome all year round but don't seem to really progress. You have to forego the beach muscles to get to the real shit. Remember, it's worthwhile to shock your body and eat a good deal of crabs in the offseason because when the time comes to diet, your body will respond instantly. Also, there is somehting to be said for water retention in the offseason. The extra water you get from carbs is very helpful in volumizing your muscles during trining and helping to give you the pump you need to stretch the muscle fascia. And carbs provide the extra calories we need to put on size. We would all like to stay ripped all year round but I accept it as soemthing that is not likely. That being said, when I begin to bulk I don;t give a shit if I lose my definition or if people think I'm fat because when contest time comes, I'll be sliced. Don't worry about the water, just eat and train and grow.
bigmack712004
07-10-07, 9:41 am
Hey Ox,
I haven't been feeling up to par lately. I was wondering do you ever take time off to detox your body or even do you think this could possibly be it? I normally only take 3 supps (minus protein powder) at a time. Do you think my body could be getting overrun by the supps and mass amounts of protein I am taking in?
Thanks in Advance.
I will be honest and tell you that my arms have always grown with ease. At this point in my training, I only train them every other week and they still seem to grow. That being said, I don't know that I'm the best guy to ask. But I will give my suggestion anyway. When I first started I got great results by splitting up my bi and tri routines to dedicate more attention to each. You mention that you have tried pretty much everythingl The only thing I would say to try is maybe squeeze the muscle more and focus on the contraction. My arms always grew from moving high weight and just getting the weight up. Maybe this doesn't work for everyone. All you can do is try a variety of things and iut sounds like that's what you have done. Try and be creative.
Thanks for the advice. I will keep pounding them until I get through to their hard headed ass.
When you have a cheat meal, when do you try and time it? On training days or off days and what time of day?
Thank you Ox..totally solid advice and exactly what I needed to hear..even from a guy! LOL...just wish I would get some dam water retention in my boobs! LOL..sorry I went there. You have to watch me..I sometimes get close to the edge with my silly comments...chick thing and all..hahahaha! Thanks again..oh Ox....YOUR SO COOL! ;)
Hollywood
07-11-07, 5:04 pm
Ox good to have you on here bro, not many big guys comin from CT. Its sick to see you pavin the way for guys around here. I'm gonna be headed over to Golds NH to check it out soon. Keep it up man.
bharatoza
07-11-07, 6:48 pm
I do 2 sessions of low-intensity cardios - 45mins first thing in the morning and another 45mins after weight training in the evening. I do this for 6 days a week. Is that too much during a cut?
I do 2 sessions of low-intensity cardios - 45mins first thing in the morning and another 45mins after weight training in the evening. I do this for 6 days a week. Is that too much during a cut?
Nope. That's actually exactly what I do precontest. Keep pluggin along brother.
Ox good to have you on here bro, not many big guys comin from CT. Its sick to see you pavin the way for guys around here. I'm gonna be headed over to Golds NH to check it out soon. Keep it up man.
Chesire huh? Nice town. I've driven by the power barn before. It's on Rt 10 right? Come check out Golds. Nasty gym.
Rhetoric
07-12-07, 5:46 pm
Nope. That's actually exactly what I do precontest. Keep pluggin along brother.
Evan, do you start out with that much cardio, or do you build up to that much? What does the progression look like?
Evan, do you start out with that much cardio, or do you build up to that much? What does the progression look like?
I begin with 30 min per day and up it 10 min per week until I do not need to do any more.
bharatoza
07-13-07, 10:44 am
How can one improve recovery during a cut? I've noticed it takes longer to recover now, especially my legs. My legs are sore for almost 4-5 days.
Is it possible to improve recovery without any supps(Animal Pak being the exception); just through food,stretching,rest?
humanforklift
07-13-07, 11:40 am
Hey Evan, I had a question about cardio on off days. If I do 30 mins. in the morining, when should I do the next session? Should like an additional hour after an evening meal so I'm hungry? I know not to do cardio after a meal, since the goal is to burn fat. Any advice of when to do cardio during a cut other than in the morning? Thanks again..
How can one improve recovery during a cut? I've noticed it takes longer to recover now, especially my legs. My legs are sore for almost 4-5 days.
Is it possible to improve recovery without any supps(Animal Pak being the exception); just through food,stretching,rest?
If you are eating properly recuperation shouldn't be a problem. Are you eating enough fats and overall calories? Stretching does improve recovery. For my legs, I roll them out on a foam roller PWO and a couple tiems throughou the week. This allows the muscle to fascia to break up and the muscle to spread out. Blood flow is improved and so is nutrient delivery. Give it a shot.
Hey Evan, I had a question about cardio on off days. If I do 30 mins. in the morining, when should I do the next session? Should like an additional hour after an evening meal so I'm hungry? I know not to do cardio after a meal, since the goal is to burn fat. Any advice of when to do cardio during a cut other than in the morning? Thanks again..
Do one first thing in the morning and another session about two hours sfter you've eaten maybe midafternoon or whatever. It's not that crucial. Just make sure, like you said, you dont do it right after you eat.
Just wanted to say thanks for helping out with all of our questions Ox. Many lifters at your level wouldn't give us the time of day. Thanks brother.
ryanlemley1
07-16-07, 12:08 pm
ox...i've been trying to cut down and get this fat i have on my body by doing some much needed cardio, but i seem to be losing all the mass on my legs and they are slowing turning into "runner's legs," something i don't want. how to i maintain the mass and still lose the fat, brother?
ox...i've been trying to cut down and get this fat i have on my body by doing some much needed cardio, but i seem to be losing all the mass on my legs and they are slowing turning into "runner's legs," something i don't want. how to i maintain the mass and still lose the fat, brother?
What are you doing for cardio? If you are running STOP! You should be walking on the treadmill or using the bike and keeping your heartrate @ 120 bpm. Also, you may want to consider using either animal nitro or Universal's BCAAs before your cardio sessions and during workouts. Doing so will enable you to preserve more lean mass and burn more fat. You'll get a sick pump too.
ryanlemley1
07-17-07, 11:46 am
i've been doing some running, but i was talking with my training partner last night and we came to the same conclusion..that running is BAD for me. i just can't hang onto the mass and if i would decide to compete in the future..i wouldn't do so hot being that i would have no leg mass. to be honest i have probably lost around 2-3 inches per leg in a little over 8 weeks. thanks OX!
I know running is like voodoo for BB'rs..especially if you wanna gain some size, which I do. But I have seen many runners and I cant help but notice their legs are always cut up nicely. They are very thin overall..but cut up like crazy. I just wonder...is running something I should incorporate into my cardio, just not at crazy high intensity..besides..Im more of a sprint runner than a long distance runner anyway. I get tired carrying my fatass around as it is! LOL
thoughts????
oh yea..was wondering..do you drink coffee or hot herbal tea? I know weird question.
I know running is like voodoo for BB'rs..especially if you wanna gain some size, which I do. But I have seen many runners and I cant help but notice their legs are always cut up nicely. They are very thin overall..but cut up like crazy. I just wonder...is running something I should incorporate into my cardio, just not at crazy high intensity..besides..Im more of a sprint runner than a long distance runner anyway. I get tired carrying my fatass around as it is! LOL
thoughts????
oh yea..was wondering..do you drink coffee or hot herbal tea? I know weird question.
Hey Toni. I notice that sprinters have sliced legs while long distance runners usually lack detail in their legs. Even then, I wouldn't run if I were you. I'd be too afraid that you may lsoe size. I don;t knwo 100% but I'm definitely paranoid when it comes to running/high intensity cardio. I know you say you have a hard time with hardening up your legs but I think that will come with time and greater development. I don't know what your leg training usually consists of but I would be sure to do things like drop sets, super sets, and ginat sets in order to recruit the secondary muscle fibers and get through to the muscles that you may not be stimulating. Detail + Size = Development.
I usually do not drink coffee. I just don;t like it. I feel like it is toxic to my body. But I do like tea. When I diet I drink a good amount of tea. At night I'll have a cup of herbal tea with a little stevia. Jasmine tea, alfalfa tea, peppermint tea, chamomile tea. Stuff like that.
brandonA
07-18-07, 9:00 am
Goodmorning Ox,
How d you feel about Tofu as a protien source on an diet? Looking to up my cals and protien a bit and the Tofu looks good, about 1g of carbs per oz...thanks bro...
-B
bharatoza
07-18-07, 10:24 am
Hi again Ox. I'm sure you are sick of cardio questions but here's another. From what you have mentioned in this thread and from what I have read in articles at universalnutrition.com, I have understood that low intensity cardio helps increase metabolism so as to burn calories throughout the day. High intensity on the other hand will burn more calories during each session but won't effectively increase your metabolism. Would you be able to explain why/how that happens?
Also, if you had a 'regular' person who just wants to lose weight, would you make him do high intensity or low intensity cardios?
Thanks again for the quick response..boy your fast! ;)
My split for the past 4 weeks has been totally focused on legs...it looked like this:
mon: quads; cardio
tues: rest (if you ever read through my new journey you would know I had a habit of not resting on my rest days, and instead trained upper on those days. Yes..the one time I dont practice what I preach as far as resting is concerned..I have my reasons!)...anyway
wed: hams; cardio
thurs: rest
fri: quads; cardio
sat: rest
sun: hams; cardio...and so on
Im on my last week and I actually made some really good gains so far. I think my prob was that I didnt (and still dont), have enough muscle in my legs so when I diet and shred..there is no detail there. Now my upper obviously dominates my lower..so now I am playing catch up to try to make it for this Nov show..otherwise, I will suck it up and give myself more time. Next show, I really want to be better than the last...so im willing to wait it out if I must. Arnold took a year off to focus on legs...I can very well do the same.
it just kills me cause I bust my ass and it gets frustrating. Now, I am a lot more aggressive with my diet and training and I have the help of the amazing NPC Chicka (who has legs to die for!)...she designed that split for me.
Im actually taking pics tomorrow again and will post them in my new journey for her. She wants to change my routine but needs to see how my legs progressed so far. Im thankful to have her help really...and of course..all your responses to my various questions are a huge help...I know your super busy.
So, thank you and I will be in touch...you know me..a question will pop into my little head soon enough! LOL
Optimus Prime
07-18-07, 3:14 pm
Ox, can you help me, pleez?? I'm trying to add mass. My diets good. Should I take any supplements like Animalpak? Thnx man, your the best!
humanforklift
07-18-07, 6:52 pm
Hey Evan, I have a question about the Palumbo Diet...Adrian has helped me out with the basic principles of the deit, as well as how to add carbs when I bulk again. My question is should I have a carb-up day once a week, or should insulin stay dormant for the entire diet?
Goodmorning Ox,
How d you feel about Tofu as a protien source on an diet? Looking to up my cals and protien a bit and the Tofu looks good, about 1g of carbs per oz...thanks bro...
-B
Absolutely not. From what I have read, men should avoid soy. And eve though they try to market it to women, it seems that women shoudl avoid it too. It is an inferior protein source with the potential to leave you with a less than optimal test: estrogen ratio. Stay away form it.
Ox, can you help me, pleez?? I'm trying to add mass. My diets good. Should I take any supplements like Animalpak? Thnx man, your the best!
You say your diet is good. Just be sure you are eating enough and eating the right types of food to grow. If you don't, no supplment(s) will help. Considering that your diet is sound, animal pak is a perfect place to start. It will give you a foundation and enable your body to effectively carry out all of the processes/reactions necessary to funtion at an optimal level. From there, you go to a protein supplement such as animal max and then throw in some type of amino supplement like animal nitro or a BCAA supp. Depending on how advanced you are you could even throw is something for PWO such as Torrent. If you haven;t tried anyhting before, Animal Pak is a great place to start. Form there, you can add things depending on your budget and progress. If you have any specific questions about any of the supps give me a shout.
Hi again Ox. I'm sure you are sick of cardio questions but here's another. From what you have mentioned in this thread and from what I have read in articles at universalnutrition.com, I have understood that low intensity cardio helps increase metabolism so as to burn calories throughout the day. High intensity on the other hand will burn more calories during each session but won't effectively increase your metabolism. Would you be able to explain why/how that happens?
Also, if you had a 'regular' person who just wants to lose weight, would you make him do high intensity or low intensity cardios?
I do not know that low intensity cardio boosts your metabolism more than low intensity cardio. I have no idea. What I do believe to be true is that high intensity cardio burns muscle and if you have less muscle you have a lower metabolism by default.
I think low intenisty cardio is the best option for any person.
Hey Evan, I have a question about the Palumbo Diet...Adrian has helped me out with the basic principles of the deit, as well as how to add carbs when I bulk again. My question is should I have a carb-up day once a week, or should insulin stay dormant for the entire diet?
If you are following Dave's diet you have ONE cheat MEAL per week where you consume a significant amount of carbs. ONE MEAL. No cheat DAY. This meal is very important so be sure to have it.
YVFinest
07-18-07, 9:41 pm
Read your article in MD, much respect.
Giant Killer
07-18-07, 9:43 pm
Read your article in MD, much respect.
Speaking of, when did they actually take the pictures for those articles? They look to be similar to the ones from your feature ~4 months ago. At what time does this condition reflect?
Speaking of, when did they actually take the pictures for those articles? They look to be similar to the ones from your feature ~4 months ago. At what time does this condition reflect?
Those pics were taken in Miami, a couple of days after the Nationals.
humanforklift
07-19-07, 12:57 pm
Thanks Evan, always appreciate the advice
Rhetoric
07-19-07, 5:41 pm
Hey Evan,
I just started my diet this week at 2800 calories (with carbs) and will drop it down to 2400 (sans the carbs) at 16 weeks out per your advice. For the first two days, I felt full pretty much all thoughout the day, but for the last two I end up STARVING within 2 hours of my last meal. I have two questions: (1) Does this mean I'm not eating enough at this point in the diet? and (2) Will the added fat in a few weeks help stave off the hunger in spite of the lower amount of calories? As always, thank you for your help.
P.S. If it matters, the breakdown of my diet is posted in my Journey link below.
Hey Evan,
I just started my diet this week at 2800 calories (with carbs) and will drop it down to 2400 (sans the carbs) at 16 weeks out per your advice. For the first two days, I felt full pretty much all thoughout the day, but for the last two I end up STARVING within 2 hours of my last meal. I have two questions: (1) Does this mean I'm not eating enough at this point in the diet? and (2) Will the added fat in a few weeks help stave off the hunger in spite of the lower amount of calories? As always, thank you for your help.
P.S. If it matters, the breakdown of my diet is posted in my Journey link below.
You're hungry because you're eating less but still eating carbs. So you're still spiking your insulin but have less calories to satisfy your hunger. Once you drop the carbs and add fats you will feel much more satisified. A friend of mine who is a heavyweight competitor is going zero carb and dieting with the fats right now. He's accustomed to DIETING on over 400g of carbs per day! He says that with the fats instead of the carbs it's a breeze. The quatity of food isn't you're problem it's the fact that elevated insulin levels via the carbs is making you hungry.
Rhetoric
07-20-07, 12:41 pm
You're hungry because you're eating less but still eating carbs. So you're still spiking your insulin but have less calories to satisfy your hunger. Once you drop the carbs and add fats you will feel much more satisified. A friend of mine who is a heavyweight competitor is going zero carb and dieting with the fats right now. He's accustomed to DIETING on over 400g of carbs per day! He says that with the fats instead of the carbs it's a breeze. The quatity of food isn't you're problem it's the fact that elevated insulin levels via the carbs is making you hungry.
That makes sense. That's funny too, because I told a friend yesterday that I can't wait to drop the carbs... they've always been my least favorite part of any diet. Hey, do you know which show Guy Cisternino is doing next? He's got an aswesome physique and I would like to follow his competitive progress. Thanks
teethoflions
07-20-07, 6:54 pm
hey evan, a little help would be greatly appreciated...
i like to taper my fats off throughout the day as it progresses. im going to be starting a zero carb/moderate fat/high protein diet in about a week or show prepping for my first show in october. Ive been dieting for over a year know and have lost 58 lbs total. im 223 right now. i want to make 197 14th. If i cant make it than il live becaus im only 20 and theres hundreds of shows to do. but which types of fats would you say are good to pound immediately post workout. I like a scoopful of almonds personally.
the low carb thing worked for a while but its crunch time no and i dont have time to waste. i subscribe to a low volume, high intesity training style. similar to dave henry/dorian yates. So i dont think the zero carbs will be to big of a switch as ive been on only 100 grams a day for over a month now.
also. i take a slow time release protein shake before bed. about 50 grams usually. should i stay away from the fats before bed time when cutting for a show. or do you think they are too valuable to neglect?
thank you for your time.
You're hungry because you're eating less but still eating carbs. So you're still spiking your insulin but have less calories to satisfy your hunger. Once you drop the carbs and add fats you will feel much more satisified. A friend of mine who is a heavyweight competitor is going zero carb and dieting with the fats right now. He's accustomed to DIETING on over 400g of carbs per day! He says that with the fats instead of the carbs it's a breeze. The quatity of food isn't you're problem it's the fact that elevated insulin levels via the carbs is making you hungry.
Machine by chance? haha (just read his latest entry in his journey)
That makes sense. That's funny too, because I told a friend yesterday that I can't wait to drop the carbs... they've always been my least favorite part of any diet. Hey, do you know which show Guy Cisternino is doing next? He's got an aswesome physique and I would like to follow his competitive progress. Thanks
Guy will be doing the Nationals in November with me. We'll probably share a room. Guy's a close friend of mine. Solid dude. Awesome physique.
hey evan, a little help would be greatly appreciated...
i like to taper my fats off throughout the day as it progresses. im going to be starting a zero carb/moderate fat/high protein diet in about a week or show prepping for my first show in october. Ive been dieting for over a year know and have lost 58 lbs total. im 223 right now. i want to make 197 14th. If i cant make it than il live becaus im only 20 and theres hundreds of shows to do. but which types of fats would you say are good to pound immediately post workout. I like a scoopful of almonds personally.
the low carb thing worked for a while but its crunch time no and i dont have time to waste. i subscribe to a low volume, high intesity training style. similar to dave henry/dorian yates. So i dont think the zero carbs will be to big of a switch as ive been on only 100 grams a day for over a month now.
also. i take a slow time release protein shake before bed. about 50 grams usually. should i stay away from the fats before bed time when cutting for a show. or do you think they are too valuable to neglect?
thank you for your time.
There is no reason to taper your fats toward the end of the day. The have no ability to spike insulin so it doesn;t matter when you at them. They should be spaced out evenly throughou the day. It doesn't matter what fats you have PWO, there is no optimal one. You should just have a regular meal PWO or a shake. Doesn't matter. Good fats include olive oil, mac nut oil, nuts, peanut butter, whole eggs, fish oil, fatty fish. I would look back on this thread because there's a lot of info about this style of dieting and the questions you are asking have already been asked by others. Look around and you'll find a lot on this subject in this thread.
Rhetoric
07-21-07, 5:18 pm
Guy will be doing the Nationals in November with me. We'll probably share a room. Guy's a close friend of mine. Solid dude. Awesome physique.
Sick. Thanks bro. Best of luck to both of you in your prep.
Fellow Connecticutan huh? Ox I was watchin an interview with you over at MD and I gotta say, it'd be great to get some info on how you approach your delt training
hey ox, for the low/no carb, is it cycled or is it constant and you said nitro gotta be taken with a carb drink and not water, im confused. do i take it with a carb drink or water cuz i thought im not supposed to be takin in any carbs.
hey ox, for the low/no carb, is it cycled or is it constant and you said nitro gotta be taken with a carb drink and not water, im confused. do i take it with a carb drink or water cuz i thought im not supposed to be takin in any carbs.
If you're following a zero carb diet, it's zero carbs ALL THE TIME. The only exception is the one cheat meal per week where you eat whatever you want (including carbs). The nitro can be taken with OR without carbs. In the offseason, take it with carbs. Dieting or pre-contest, take it with water. Carbs fascilitate the absorption of the aminos so to take it with carbs is optimal but they will work just fine of taken with water.
Lowdown5
07-22-07, 8:46 pm
Hey Ox,
Read through your whole thread, you look to be very knowledgeable and willing to share, much respect. My question is this, I am 290 at around 22-24% bodyfat, in need of mass but also to lose bodyfat (The Golden Goal as I call it). What changes would you recommend to your diet, or would you leave it as is? If you need any more info let me know, and thanks in advance.
mgmmaze
07-22-07, 10:25 pm
Ox finally got around to reading your article in MD. What a great interview your a good man and ya i agree with you on the tsunami thing doesnt if you. OX was def a good choice. keep it bro your looking awsome
Rhetoric
07-23-07, 12:37 pm
Hey Evan, I just hopped on the scale this morning and was a little freaked out to discover that in one week, I have lost 5 pounds. From what I understand, it's never good to lose more than 1 - 2 pounds a week. is this just my body reacting to the dietary change? Should I add more calories, or should I wait until next week to see if the change is as drastic? thanks.
nphocus
07-23-07, 12:50 pm
Hey Evan, I just hopped on the scale this morning and was a little freaked out to discover that in one week, I have lost 5 pounds. From what I understand, it's never good to lose more than 1 - 2 pounds a week. is this just my body reacting to the dietary change? Should I add more calories, or should I wait until next week to see if the change is as drastic? thanks.
did you find yourself pissing alot the past week? If so, it's probably alot of water that you were retaining. I also find that cutting carbs also tends to cut alot of sodium out of your diet. I switched about a couple of months ago from a regular diet to a low carb (50g)/good fats diet with two days/week of high carbs and I found that on my low carb days I dropped alot of water and about half a pound per day on average. I'm an ectomorph, prolly like yourself, and the low carb diet with the high carb days gives me a few days of fuzzyness during the transition. Last week I switched to zero carbs/good fats and I haven't had a cheat meal yet and I've felt fine. I also am still dropping alot of water.
Rhetoric
07-23-07, 5:19 pm
did you find yourself pissing alot the past week? If so, it's probably alot of water that you were retaining. I also find that cutting carbs also tends to cut alot of sodium out of your diet. I switched about a couple of months ago from a regular diet to a low carb (50g)/good fats diet with two days/week of high carbs and I found that on my low carb days I dropped alot of water and about half a pound per day on average. I'm an ectomorph, prolly like yourself, and the low carb diet with the high carb days gives me a few days of fuzzyness during the transition. Last week I switched to zero carbs/good fats and I haven't had a cheat meal yet and I've felt fine. I also am still dropping alot of water.
thanks bro. didn't seem to hit the head more than normal, but then again it's hard to fathom running to the bathroom more often than ever 45 minutes or so anyway (life of a bodybuilder, right?). I was hoping that some of the initial weight loss was water, but it's hard not to panic when you step on a scale and see that 5+ pound deficit, ya know? thanks for the insight though...
brandonA
07-23-07, 5:32 pm
thanks bro. didn't seem to hit the head more than normal, but then again it's hard to fathom running to the bathroom more often than ever 45 minutes or so anyway (life of a bodybuilder, right?). I was hoping that some of the initial weight loss was water, but it's hard not to panic when you step on a scale and see that 5+ pound deficit, ya know? thanks for the insight though...
I lost 10lbs in the 1st two weeks, I just chaulked it up to the diet working it's magic, I feel great so i am not too worried about it, I am tweaking my cals abit cause my strenght is not where I want it to be...i know, I am trying to have my cake and eat it too...
-B
Hey Evan, I just hopped on the scale this morning and was a little freaked out to discover that in one week, I have lost 5 pounds. From what I understand, it's never good to lose more than 1 - 2 pounds a week. is this just my body reacting to the dietary change? Should I add more calories, or should I wait until next week to see if the change is as drastic? thanks.
Nphocus is right. It's just water. I usually drop about 10 right off the bat. It will normalize, just keep things as they are.
Hey Ox,
Read through your whole thread, you look to be very knowledgeable and willing to share, much respect. My question is this, I am 290 at around 22-24% bodyfat, in need of mass but also to lose bodyfat (The Golden Goal as I call it). What changes would you recommend to your diet, or would you leave it as is? If you need any more info let me know, and thanks in advance.
Hey man. I wouldn't change the diet at all. It should work great for you just the way it is.
Ox finally got around to reading your article in MD. What a great interview your a good man and ya i agree with you on the tsunami thing doesnt if you. OX was def a good choice. keep it bro your looking awsome
Thanks bro. Much appreciated.
Rhetoric
07-23-07, 7:03 pm
Nphocus is right. It's just water. I usually drop about 10 right off the bat. It will normalize, just keep things as they are.
Thank God.
Thanks Evan... your advice is truly appreciated.
Lowdown5
07-23-07, 7:12 pm
Hey man. I wouldn't change the diet at all. It should work great for you just the way it is.
Thank you Brother, appreciate it.
BobbyB11
07-25-07, 2:54 pm
Evan, before I getto my questions I just wanted to say that this thread is great, nice to see that you take a little time to try to respond to everyone's questions. Are you going to be updating the other threads that you started, or at least the training one since this seems to cover your diet. Should there be a limit to the total amount of carbs consumed, while strictly eating green leafy veggies? MD spread was sick!
Evan, before I getto my questions I just wanted to say that this thread is great, nice to see that you take a little time to try to respond to everyone's questions. Are you going to be updating the other threads that you started, or at least the training one since this seems to cover your diet. Should there be a limit to the total amount of carbs consumed, while strictly eating green leafy veggies? MD spread was sick!
I don't recall starting any other threads. This thread was created for anything and everything. Training is certainly a valid topic. While eating green veggies, I would stick to about 2 cups max per meal. Eating too many green veggies can stretch your stomach. Besides, the point is not to try and make a meal out of them.
H4RDC0R3
07-25-07, 11:41 pm
When on a cut what do you think about a workout similar to the 300 workout? high reps and little rest... almost aroebic followed by 20 min interval cardio
When on a cut what do you think about a workout similar to the 300 workout? high reps and little rest... almost aroebic followed by 20 min interval cardio
I don't think it's a good idea. I think that the amount of weight you will be able to use will drop significantly. Weight training is an anaerobic activity. It's better to weight train and then do your cardio after.
H4RDC0R3
07-27-07, 11:03 am
alright thanks Ox.... i think that workout would be kinda hard anyways because i do not have the same equipment as the cast members used in the movie... i am going to change it to the split routine of one body part a day.
Rhetoric
07-27-07, 11:51 am
Yet another diet question for you Ox... are you sick of them yet? I am wondering what the significance is of leaving out the cheat meal from weeks 16 - 12 (not that I'm complaining). Is this just so that the cheat meals will come as more of a shock to the body once they are introduced? Also, I am planning on getting the vast majority of my fats from salmon, fish oil and natural peanut butter once I make the transition to no carbs. Is that enough variety or should I use something else as well? Should red meat be included? Thanks for your help.
Yet another diet question for you Ox... are you sick of them yet? I am wondering what the significance is of leaving out the cheat meal from weeks 16 - 12 (not that I'm complaining). Is this just so that the cheat meals will come as more of a shock to the body once they are introduced? Also, I am planning on getting the vast majority of my fats from salmon, fish oil and natural peanut butter once I make the transition to no carbs. Is that enough variety or should I use something else as well? Should red meat be included? Thanks for your help.
The reason for leaving out the cheat meal is to really let your glycogen stores go down and then normalize. Then when you have the cheat meal it will be more of a shock and will benefit you. If you don't wait a couple weeks before the cheat meal, your body won't really get the chance to become accustomed to running off of fats. I would def, throw in either whole eggs or red meat for the saturated fat. You need a litttle saturated fat to cause inflamation. Growth is an inflamatory process and too many omega-3s (fish oil is highly anti-inflamatory) can limit muscle growth. That's why advil, tylenol, shit like that is a no no.
Rhetoric
07-27-07, 1:11 pm
Awesome. I simply cannot thank you enough for your help Evan. Great new article by the way. Very insightful and all too true.
Lowdown5
07-27-07, 5:20 pm
Great article Ox, thanks for layin it down for us.
When I heard Dorian say that in the interview about everyone else playing his old game while he's playing the new game I just thought to myself; awesome shit. It's true though. Who the fuck wants to do what everyone else is doing? Champions stand out because they're different. They go their own way. People follow them.
ox, what do you think about eating an all organic diet? i try to eat as much all natural as possible. i do not like the thought of all the growth hormones,additives and preservatives in food.
ox, what do you think about eating an all organic diet? i try to eat as much all natural as possible. i do not like the thought of all the growth hormones,additives and preservatives in food.
I think that if you can afford it then do it. An organic diet is no doubt better.
excellent article Ox, very true words. i can't help but wonder how a physique from the Yates days would do in the judges eyes today.
bharatoza
07-28-07, 3:50 pm
Nice article Ox! Besides each bodybuilder being unique in the past, they were also aesthetic. With all due respect to today's champions, I feel physiques like those of Arnold, Zane, Columbu, Sergio Silva, etc were perfectly balanced in terms of size, symmetry and definition. That's what I aim at personally.
Rhetoric
07-30-07, 5:27 pm
Evan, what do you think of using ground turkey for a protein source instead of chicken? I realize that it has a higher fat content (1 g fat per 4oz. serving vs. 7 g in ground turkey), but I can get it down a lot easier and know for a fact that I won't get sick of it as easily. I would also be using whey, eggs, and salmon as protein sources. Just curious what your take swapping it out is... thanks.
Evan, what do you think of using ground turkey for a protein source instead of chicken? I realize that it has a higher fat content (1 g fat per 4oz. serving vs. 7 g in ground turkey), but I can get it down a lot easier and know for a fact that I won't get sick of it as easily. I would also be using whey, eggs, and salmon as protein sources. Just curious what your take swapping it out is... thanks.
Ground turkey is definitely an option. If it's a matter of not being able to eat chicken then go for the Turkey. And if you're worried about the fat, you can find some very lean ground turkey.
TufffGuY
07-31-07, 9:36 am
they make all white meat ground turkey that has like 2g of fat, im pretty sure i buy it all the time
Rhetoric
07-31-07, 12:24 pm
Ground turkey is definitely an option. If it's a matter of not being able to eat chicken then go for the Turkey. And if you're worried about the fat, you can find some very lean ground turkey.
That is exactly the answer I was hoping for. Thanks for your help Ox.
hey ox, im on a cut and im doing the zero carb diet with a cheat meal. question is, how often do i get a cheat meal with carbs, like how many days do i go straight with zero carbs for it to be effective and then have a cheat meal. and in that cheat meal, is it good or bad carbs or it dont matter and what should be like the max carbs intake on that cheat meal. im 5'5 at 168lbs and around 17% bf. thanks again man.
hey ox, im on a cut and im doing the zero carb diet with a cheat meal. question is, how often do i get a cheat meal with carbs, like how many days do i go straight with zero carbs for it to be effective and then have a cheat meal. and in that cheat meal, is it good or bad carbs or it dont matter and what should be like the max carbs intake on that cheat meal. im 5'5 at 168lbs and around 17% bf. thanks again man.
Once you drop the carbs ypu wait 2 weeks before having the cheat meal. After that you have one cheat meal per week, last meal of the day, same day every week. I wouldn't go eating a bunch of sugar or ice cream; just plain old shit but do have a good amount of carbs and eat things you would not typically eat. We are bodybuilders. Even if you are allowed to do so, you should go and eat twinkies or shit like that. You load up on halfway decent carbs.
Hey man, sorry just found this thread.
I look up to you, and I am going to be relying a lot on your experience and knowledge to go with my journey to getting where I want to be.
Keep at it.
fultz2400
08-02-07, 8:29 pm
i was reading your article, and some questions came to me. when you were talking about how all the body builders look and dont stand out from one another and about how you wouldnt want to look just like them (which i completely agree with the statement that bodybuilders of the past looked better than the top pros today.) i was wondering if near the peak of your career you think you will be able to be competitive in events like the olympia without being a carbon copy of ronnie coleman , jay cutler or other top pros? i would love to see someone be able to change the sport back to the way it used to be with small waists and great proportions.
So uhh..is that YOU in September Edition of M&F for Real Gains?
http://www.centralhome.com/fitness/fat_loss.htm
What Ox has been trying to say.
EricMicallef
08-05-07, 7:12 pm
Stay strong brother were all in this for the same reason
naturalguy
08-05-07, 7:46 pm
So uhh..is that YOU in September Edition of M&F for Real Gains?
Saw that too, I think it is him. Cool ad.
Saw that too, I think it is him. Cool ad.
Just saw the ad. Yep. That's me. Cool ad I like it.
Haha sick.
So, this Ketogenic diet almost sounds too good to be true Ox.
If you have to reiterate yourself, let me know, and slap me.
Zero carbs, as in anything but say green veggies.
im 230 thinking about cutting.
What would be IDEAL protein and fat amount.
Thanks, you can even PM me if there are specifics we need to discuss.
Haha sick.
So, this Ketogenic diet almost sounds too good to be true Ox.
If you have to reiterate yourself, let me know, and slap me.
Zero carbs, as in anything but say green veggies.
im 230 thinking about cutting.
What would be IDEAL protein and fat amount.
Thanks, you can even PM me if there are specifics we need to discuss.
The only carbs that are okay in small amounts are the ones in green leafy veggies and in the all natural peanut butter. 1:1 Protein:Fat ratio. For you, 300g protein and 130g fat / day. 2400 calories. Start there and adjust accordingly.
Rhetoric
08-06-07, 12:43 pm
Hey Ox, I apologize if you've answered this question, but I skimmed through the thread and didn't see anything on it. What are your thoughts on taking creatine while on the diet? Would a carb-free product like Animal Pump be okay? Thanks again.
Hey Ox, I apologize if you've answered this question, but I skimmed through the thread and didn't see anything on it. What are your thoughts on taking creatine while on the diet? Would a carb-free product like Animal Pump be okay? Thanks again.
Personally, I have never used creatine while dieting and have never been advised to do so. I don't know if there's a reason for that or if it would be detrimental? I don't see how it would be. It just may be less effective on a zero carb diet because you are retaining less water and that is the mechanism by which creatine works. Animal Pump would be fine to use during dieting especially since it helps amp you up a little bit. I believ Storm is sugar free also but no stimulants and no NO2. I'm gonna ask around about this because I've been asked this before and I really don;t have a solid answer. Will let you know.
Rhetoric
08-06-07, 5:28 pm
Personally, I have never used creatine while dieting and have never been advised to do so. I don't know if there's a reason for that or if it would be detrimental? I don't see how it would be. It just may be less effective on a zero carb diet because you are retaining less water and that is the mechanism by which creatine works. Animal Pump would be fine to use during dieting especially since it helps amp you up a little bit. I believ Storm is sugar free also but no stimulants and no NO2. I'm gonna ask around about this because I've been asked this before and I really don;t have a solid answer. Will let you know.
Awesome. Thank you for the help. I'm curious to hear what you find out...
Alright man!
Sweet.
Thanks a ton.
Maccabee
08-06-07, 9:36 pm
Hey Evan, How are you doing? I need your help
clicking hip or snapping hip syndrome... I think thats what its called after searching through Google. My left hip just doesnt stop clickin at the joint area. Sometimes when I sit for a long period of time and stand up fast it just makes a loud snapping sound. At the moment its not painful at all...it just started happening. I thought it was something weird that was gonna go away lol...I guess not. I cant workout my lower abs because every movement causes my left hip to click or snap at the joint. What do you reccomend I do? Do I have to go to the doctor or is this something I can heal on my own?? Thanks for all the help.
Also you know how there are exercises to strengthen our rotator cuffs. I was wondering are there any exercises like that to strengthen our hips and knees perhaps. Thanks for all the help
Hey Evan, How are you doing? I need your help
clicking hip or snapping hip syndrome... I think thats what its called after searching through Google. My left hip just doesnt stop clickin at the joint area. Sometimes when I sit for a long period of time and stand up fast it just makes a loud snapping sound. At the moment its not painful at all...it just started happening. I thought it was something weird that was gonna go away lol...I guess not. I cant workout my lower abs because every movement causes my left hip to click or snap at the joint. What do you reccomend I do? Do I have to go to the doctor or is this something I can heal on my own?? Thanks for all the help.
Also you know how there are exercises to strengthen our rotator cuffs. I was wondering are there any exercises like that to strengthen our hips and knees perhaps. Thanks for all the help
If I were you I would go and see a chiropractor. I find that with things like this they are much more helpful than doctors. Oftentimes, a tight muscle or group of muscles and pull on a joint and cause pain or tightness. Perhaps that could also lead to the snapping youa re experiencing. I wish you were close by because the Chiropractor I go to is excellent. A good chiropractor should be able to tell you right away what it is and if he can help you. That is my reccomendation. Forget the doc, they'll tell you to ice it or some stupid shit and then they'll give you a script for some Motrin and tell you not to train. That doesn't help much. I say hit up the chiropractor. Good luck. Let me know what he or she says.
Reacher34
08-07-07, 3:31 pm
If I were you I would go and see a chiropractor. I find that with things like this they are much more helpful than doctors. Oftentimes, a tight muscle or group of muscles and pull on a joint and cause pain or tightness. Perhaps that could also lead to the snapping youa re experiencing. I wish you were close by because the Chiropractor I go to is excellent. A good chiropractor should be able to tell you right away what it is and if he can help you. That is my reccomendation. Forget the doc, they'll tell you to ice it or some stupid shit and then they'll give you a script for some Motrin and tell you not to train. That doesn't help much. I say hit up the chiropractor. Good luck. Let me know what he or she says.
That's one option. Or you could go see a physical therapist. Depending what state you're in (some states dont have direct access for PTs), he may or may not be able to treat you without a doc's prescription. But he can sure examine and evaluate you. I'm in school for PT so I know first hand that a PT will have extensive knowledge of the hip and will be able to at least tell you what's wrong. I have no experience with chiropractors, but I tend to trust OX, so his advice is gold too. Good luck.
krazyassmexican
08-07-07, 3:57 pm
hey ox another probably dumb question about ur diet
between the two scoops of protein and the peanut butter is about 400 calories 3 times a day is 1200
is it really possible to eat about 2400calories a day including the chicken, olive oil, salmon, and almonds?
spartan300
08-07-07, 4:59 pm
You are class personified my friend! Keep it up Evan, I hope you have a long and lucrative career in the IFBB! Thanks for keeping old school alive.
Brad Boogie
08-07-07, 9:22 pm
First Awsome thread I am totally new here and some of the members suggested I check out your thread after reading mine. I am currently 430 lbs I have lost 50 lbs in the last year but 2 months ago was unable to stand because of some under knee problems. I had to stop lifting and now have the green light to start back at half speed. (MY DR. Lifts so I was blessed in that he didn't just tell me to stop). I started doing Ripptoes and the squats were to hard on the under part of my knee.
When I was put off working out I read Lyle MacDonalds "The Ketogenic Diet" and started reading everything I could find. As I was unable to lift till now I have been walking and basically doing a fat :pro 1:1 and no more then 20g of carbs and have had some success.
I am goign to start lifting and was thinking of having carbs and protein P.W.O. what are your thoughts on the will is screw up my ketosis?
Also my question what are exceptable meat's I like pork ie/roasts along with red meat, eggs all sea food ect. Some guys here were telling me to stay away from pork but I thought on keto iwt was ok?
I aim for 3000 cals daily is this too much , not enough or just right ?
thanks alot in advance for any help you could give me I am going to go back and read the rest of your thread now thanks again.
Hi Ox.
I'm a new member here, but have been following this thread since it started and just wanted to say, as everyone else already has, how great it is to have so much knowledge on hand. So thanks!
Anyway, i've been following the zero carbs for about 5 weeks now and seeing good results, but just wanted to ask a couple of things.
First, you said the cheat meal should be one meal a week, same day every week and last meal of the day. Just wondering why the last meal of the day? Thought last thing before bed would be the worst possible time to be eating lots of carbs while cutting?
The other question, you said the only carbs allowed are green, leafy veggies. I've been eating mainly brocoli and green beans for my veggies, does this need to be changed for salad?
Thanks in advance, you're a legend
First Awsome thread I am totally new here and some of the members suggested I check out your thread after reading mine. I am currently 430 lbs I have lost 50 lbs in the last year but 2 months ago was unable to stand because of some under knee problems. I had to stop lifting and now have the green light to start back at half speed. (MY DR. Lifts so I was blessed in that he didn't just tell me to stop). I started doing Ripptoes and the squats were to hard on the under part of my knee.
When I was put off working out I read Lyle MacDonalds "The Ketogenic Diet" and started reading everything I could find. As I was unable to lift till now I have been walking and basically doing a fat :pro 1:1 and no more then 20g of carbs and have had some success.
I am goign to start lifting and was thinking of having carbs and protein P.W.O. what are your thoughts on the will is screw up my ketosis?
Also my question what are exceptable meat's I like pork ie/roasts along with red meat, eggs all sea food ect. Some guys here were telling me to stay away from pork but I thought on keto iwt was ok?
I aim for 3000 cals daily is this too much , not enough or just right ?
thanks alot in advance for any help you could give me I am going to go back and read the rest of your thread now thanks again.
Brad Boogie-
First of all, congrats on your decision to make a positive change in your physique and the progress you have made despite your setback. Now that you are going to hit the gym, I would reccomend that you continue to stay on a fat and protein diet. I would not add carbs because yes it will inhibit ketosis. Besides, you don't need them. If you are in ketosis and your body is burning fat as it's energy source then you will have a limitless supply. That is how I am able to prep for a show using this method. Once my body swtiches to burning fats as fuel, I never get tired because there is always bodyfat to burn. Pork is a poor protein source. If you are going to eat red meat stick to lean cuts such as filet and NY Strips. Remember, even if you are only eating proteins and fats, if youa re taking in more calories than youa re burning you will still not lose weight. You must always create a calorie deficit. The reason the low carb thing works so well is because you create a calorie deficit + keep insulin dormant which mean higher growth hormone levels. It's a synergy. For protein stick to lean red meat, chicken, turkey, eggs, and fish. Fish is actually the best option for someone looking to lose weight. Fatty fish such as salmon or swordfish is good because the omega 3s sharpen your insulin sensitivity which helps you lose weight. Even white fish such as cod and flounder are good because they have an amino acid profile that studies have proven to help you burn more fat. I think that for you 3000 calories spaced between 6 meals is a great idea. Best of luck and keep me updated.
First, you said the cheat meal should be one meal a week, same day every week and last meal of the day. Just wondering why the last meal of the day? Thought last thing before bed would be the worst possible time to be eating lots of carbs while cutting?
The other question, you said the only carbs allowed are green, leafy veggies. I've been eating mainly brocoli and green beans for my veggies, does this need to be changed for salad?
Thanks in advance, you're a legend
The cheat meal shoulkd be the last emal of the day because if you eat it during the day you will not stop eating! Plus, you are going to spike your insulin with this meal so why continue to eat more meals while your insulin is up? Have it as the last meal.
Broccoli and green beans are fine assumin you are not eating a ton of them. Stick to about one cup of either one per meal.
hey ox another probably dumb question about ur diet
between the two scoops of protein and the peanut butter is about 400 calories 3 times a day is 1200
is it really possible to eat about 2400calories a day including the chicken, olive oil, salmon, and almonds?
No. But why would you be trying to eat 3600 calories?
Brad Boogie
08-08-07, 11:57 am
Brad Boogie-
First of all, congrats on your decision to make a positive change in your physique and the progress you have made despite your setback. Now that you are going to hit the gym, I would reccomend that you continue to stay on a fat and protein diet. I would not add carbs because yes it will inhibit ketosis. Besides, you don't need them. If you are in ketosis and your body is burning fat as it's energy source then you will have a limitless supply. That is how I am able to prep for a show using this method. Once my body swtiches to burning fats as fuel, I never get tired because there is always bodyfat to burn. Pork is a poor protein source. If you are going to eat red meat stick to lean cuts such as filet and NY Strips. Remember, even if you are only eating proteins and fats, if youa re taking in more calories than youa re burning you will still not lose weight. You must always create a calorie deficit. The reason the low carb thing works so well is because you create a calorie deficit + keep insulin dormant which mean higher growth hormone levels. It's a synergy. For protein stick to lean red meat, chicken, turkey, eggs, and fish. Fish is actually the best option for someone looking to lose weight. Fatty fish such as salmon or swordfish is good because the omega 3s sharpen your insulin sensitivity which helps you lose weight. Even white fish such as cod and flounder are good because they have an amino acid profile that studies have proven to help you burn more fat. I think that for you 3000 calories spaced between 6 meals is a great idea. Best of luck and keep me updated.
Thanks alot bro I will keep you updated. I am going shoping tommorrow and have made a list of the good protien and fats and will buy those my only other question is I currently am taking in 20g of carbs mostly from the eggs and some cheese. I am assuming I should cut out the cheese as well so stick to green vegg for the rest of my carbs.
I have been having a cup of spinich and a cup of mixed salad greens with a olive oil/ vinigar / lemon/ garlic mustard dressing I make fresh for it. It all that cool they all say 0 carbs ( I only use 1 tsp of lemon juice cause I know any more would start adding up)
Thanks again for your help and advice.
krazyassmexican
08-08-07, 12:00 pm
No. But why would you be trying to eat 3600 calories? i am trying to follow ur diet just like u do it
the only thing that i would do
is 2 whole eggs and 4 whites
what u think?
dunno if u remembered last time i checked myself
i was 5'11"
222lbs
25%bf
55%water
trying to hit at least 15%bf
krazyassmexican
08-08-07, 12:49 pm
i am trying to follow ur diet just like u do it
the only thing that i would do
is 2 whole eggs and 4 whites
what u think?
dunno if u remembered last time i checked myself
i was 5'11"
222lbs
25%bf
55%water
trying to hit at least 15%bf
if i am doing wrong could you help me redesigned?
ox, i got give you major props for doing this thread and keeping up with it. ive been following this thread and started the diet and the first two weeks were shitty. i was draggin ass and my strength started going down but last monday i guess i just kicked in and like you said, i felt like a million bucks. my pumps came back hard core and im feeling leaner and harder. thanx for your time and good luck this year, your already pro in everyons eyes here.
Brad Boogie
08-09-07, 4:25 pm
HEy Ox just thought I would link todays fitday. I know your really busy so if you don't have time dont worry but if you find time could you look at it and let me know what you would change.
P.S. you will see I have 20g carb I know you do 0 carbs but I can't take that yet :)
http://i148.photobucket.com/albums/s8/heathershubby_01/FitdayAug9th.jpg
Hey Brad, another 4 oz. chicken breast would get you to 300g Protein bro.
Brad Boogie
08-09-07, 8:21 pm
Hey Brad, another 4 oz. chicken breast would get you to 300g Protein bro.
Thats kinda what I started aiming for I was thinking of eggwhite before bed but chicken would be better prob. Thanks
Last time I was lifting I was not on a keto so I would have milk and cottage cheese at night I guess I will have to splerge and buy one of them night time protein mixes. aaaaaaaaaaaarrrrrrrrrggggggggg lol Oh well its better then not losing
What is so bad about cottage cheese and milk?
Brad Boogie
08-09-07, 11:33 pm
What is so bad about cottage cheese and milk?
Nothing But I only eat 20g of carbs a day and they are both to high to fit into my macros
bobbymart
08-11-07, 2:56 pm
Hey ox first off thanks for the thread priceless info i have tried to read through all the pages to find if you already have answerd my question but after an hour or so i gave up. I am going to start you'r zero carb diet i am 6"5 285 25 years old not a very big belly but it is there goal is of course to lose it my question is can i substitute the salmon with tuna, and i heard you mention cheat meals was that for a diff diet or do you cheat on the zero carb as well? one last thing i do cardio 4 times a week or so but i lift 6 times a week for an hour and a half each day should i do low intensity cardio after workout's i really just want to do cardio for the sake of keeping my heart healthy.
mgmmaze
08-12-07, 12:19 am
Hey OX i seen the new adverisment for real gains in this months Flex magazine looks like a comic book. I love how it looks its not the typical black and white animal but its somthing new and its fucking awsome looking. Good job on that
Nothing But I only eat 20g of carbs a day and they are both to high to fit into my macros
Brad-
First of all, congrats on your decision to dedicate yourself to getting in shape and on your progress so far. Looking at the diet you posted, the one thing I would reccomend is choosing better sources of proteins and fats. Also, your diet is pretty much devoid of veggies. I would reccomend a six meal diet; 3 shakes and 3 whole food meals. Give this a shot:
Meal 1: 6 whole eggs ( eggland's best or other veggie-fed hen eggs), 1 cup spinach or broccoli
Meal 2: 50g protein (specialized protein for lean mass is a good choice) with 2 tbsp all natural peanut butter (no Jif, no trans fats)
Meal 3: 8 oz chicken breast, fish or turkey breast; 1 cup fresh spinach or other green leafy veggie, 1/2 cup raw almonds or macadamia nuts
Meal 4: same as meal 2
Meal 5: 8 oz chicken, fish or turkey; 2 cups green salad and 2 tbsp extra virgin olive oil.
Meal 6: same as meals 2 & 4
Be sure to take a solid multi such as animal pack to provide you what you may be missing nutrien wise in your diet. Also, make sure to use a good fish oil supplement taken 3 times daily. The fish oil is key to you dropping bodyfat.
This is a diet. You will notice there are no carbs except those in the green veggies. Also, there is no dairy. You don't need dairy especially when you are dieting. Dairy, because it is meant to induce growth in a baby cow is very insulinogenic aka it will inhibit the fat burning process. Trust me, you want to eliminate all of your carbs except for the ones in the GREEN veggies and the peanut butter. If you eat carbs, even a small amount, it will prevent your body from going into ketosis. This emans your brain and body will still be elying on carbs as an energy source and if they are low you will undoubtedly run out. Make your body switc to burning fat and your supply of fat and therefore energy will be limitless. Thus, you won;t fell tired or lethargic or foggy. Trust me. Your diet right now is too high in saturated fat and lacks nutrients from green veggies and essential fats. Good luck. Try it and I guarantee you will feel better and drop some serious pounds.
Lowdown5
08-12-07, 9:31 pm
Ox, just wanted to say thanks for all the help you give here. I know how busy you are and yet you still take the time to write detailed responses to all that ask. Much respect for you Bro, and I wish you continued success.
Hey OX i seen the new adverisment for real gains in this months Flex magazine looks like a comic book. I love how it looks its not the typical black and white animal but its somthing new and its fucking awsome looking. Good job on that
Cool shit right? I think the yellow and the look of the ad really stands out. For some reason it alsmost has an old school look to it.
Ox, just wanted to say thanks for all the help you give here. I know how busy you are and yet you still take the time to write detailed responses to all that ask. Much respect for you Bro, and I wish you continued success.
It's my pleasure. Thanks bro.
Spikes079
08-12-07, 10:25 pm
Ox, how does this look for a meal replacement shake, I found it but I want your opinion, I've been using this twice a day for a few days now. One during the day and one befor bed.
500 Cals -
1 scoop whey
1 1/2 Cup Skim Milk
TBLS Peanut Butter
TBLS Honey
1/2 Cup Oats
Ox, how does this look for a meal replacement shake, I found it but I want your opinion, I've been using this twice a day for a few days now. One during the day and one befor bed.
500 Cals -
1 scoop whey
1 1/2 Cup Skim Milk
TBLS Peanut Butter
TBLS Honey
1/2 Cup Oats
For putting on size? It's okay. Personally I would bump the protein to 3 scoops, PB to 2 tbsp, and oats to 1 cup. Forget the milk and honey unless you're really a hard gainer and need all the calories you can get. Otherwise, the suggestions I mentioned will make it a more "quality" meal replacement.
Spikes079
08-13-07, 9:43 am
yea i would concider myself a hard gainer, I've been struggling to eat around 3,000 cals, if i do what you just said, the 1 cup oats, 2 TLBS PB and 3 scoop protein would that even out to around the same amount of calories?
SAWADEEKROB
08-13-07, 11:21 am
I wanted to say thanks for your honest opinion about what goes into building an ultimate body. I have two questions, although not diet related, and would like to know what you think of them.
1. I know that you mentioned your bodypart split before, but did you always used the same split or how did your training evolved as you went up in bodyweight. I ask because most bodybuilders today talk only of working the whole body 1 time per week whereas old time bodybuilders (60's and 70's) worked out 6 days per week and sometimes more. Now I read another article where they mention that Cutler and other top O's work out that often. What gives? Can you train the body more regularly and still grow?
2. How do you "know" the right combination of sets, reps and exercises are needed for optimum growth per area? I have a hard time believing in that traditional view of 3 to 4 exercises 3 to 5 sets per exercise for 5 to 15 reps. How did you arrived at your current strategy? I guess the logbook must be crucial...right?
Rhetoric
08-13-07, 1:17 pm
Hey Ox, I'm now at the 16-out week mark and per your advice, have eliminated carbs at this point. Here's what my new diet looks like based on your (very generous) advice. Do you have any suggestions? Thank you so much for help throughout this whole process...
Meal 1: 3 whole eggs, 1 scoop whey protein isolate, 1 tbls natural peanut butter
Meals 2 - 4: 7 oz ground turkey, 1 cup brocolli, almonds (1/2 cup divided over meals 2 - 4)
Meal 5: 1 scoop whey protein isolate
Meal 6: 2 scoops whey protein isolate
Meal 7: 8 oz salmon, 1 cup brocolli, 3 tbls natural peanut butter
Approx. totals: 2400 calories, 300 g protein/130 g fat
FYI - I train between meals 5 and 6.
Brad Boogie
08-13-07, 3:15 pm
Brad-
First of all, congrats on your decision to dedicate yourself to getting in shape and on your progress so far. Looking at the diet you posted, the one thing I would reccomend is choosing better sources of proteins and fats. Also, your diet is pretty much devoid of veggies. I would reccomend a six meal diet; 3 shakes and 3 whole food meals. Give this a shot:
Meal 1: 6 whole eggs ( eggland's best or other veggie-fed hen eggs), 1 cup spinach or broccoli
Meal 2: 50g protein (specialized protein for lean mass is a good choice) with 2 tbsp all natural peanut butter (no Jif, no trans fats)
Meal 3: 8 oz chicken breast, fish or turkey breast; 1 cup fresh spinach or other green leafy veggie, 1/2 cup raw almonds or macadamia nuts
Meal 4: same as meal 2
Meal 5: 8 oz chicken, fish or turkey; 2 cups green salad and 2 tbsp extra virgin olive oil.
Meal 6: same as meals 2 & 4
Be sure to take a solid multi such as animal pack to provide you what you may be missing nutrien wise in your diet. Also, make sure to use a good fish oil supplement taken 3 times daily. The fish oil is key to you dropping bodyfat.
This is a diet. You will notice there are no carbs except those in the green veggies. Also, there is no dairy. You don't need dairy especially when you are dieting. Dairy, because it is meant to induce growth in a baby cow is very insulinogenic aka it will inhibit the fat burning process. Trust me, you want to eliminate all of your carbs except for the ones in the GREEN veggies and the peanut butter. If you eat carbs, even a small amount, it will prevent your body from going into ketosis. This emans your brain and body will still be elying on carbs as an energy source and if they are low you will undoubtedly run out. Make your body switc to burning fat and your supply of fat and therefore energy will be limitless. Thus, you won;t fell tired or lethargic or foggy. Trust me. Your diet right now is too high in saturated fat and lacks nutrients from green veggies and essential fats. Good luck. Try it and I guarantee you will feel better and drop some serious pounds.
Thanks bro I just happened to work like 150 fuking hours this week so I could get some animal pak lol I will pick up the protien as well and go this route to the letter. I have adams natty p.b. is that cool?
Also if I take 3 protein shakes I will be sheeting through the eye of a needle lol can I sub some real food for 1 or 2 of those and is there a limit to how much salmon I eat cause I just bought a ton on sale 4 filets wild salmon for 5 bucks about 3oz to 4oz filets?
I take a fish oil tab daily 3 acctually 1000mg I think I don't have it in front of me to be sure but they are life brand. I was using one a day mens but am making the switch on thursday when I get paid to animal pak.
Also thinking of using animal flex/ I have a 1/2 a tub of Whey left can I still use that till its gone actually never mind I wont be able to start this till thursday and it will be pretty much gone by then anyway.
I have another question in The Ketogenic diet Lyle McDonald says somthing along the lines of you have to get at least half of your cals from fat or you run the danger of the body trying to convert the protein into glucose which is not a good thing do you agree with this ???
Hell ya Ox that ad is the shit! its still got a hardcore feel and hey now your a comic hero haha. OX to the save the day and crush some weight.
Hi Ox.
Thanks for the reply, cleared things up nicely.
Noticed you said avoid dairy, does this apply to the cheat meal also? I usually have egg and oat pancakes with either a bit of fruit or peanut butter and a couple of tblspoons of natural yoghurt with a scoop or so of whey protein mixed in (tastes amazing!). Does this sound ok? Do i need to drop the yoghurt (dairy) or is it ok for the cheat meal? Also do you eat alot more calories on your cheat meal or is it best to keep the portions fairly controlled?
Cheers for your help
humanforklift
08-15-07, 9:05 am
Hey Evan, I have a question about post-workout carbs. Like I mentioned earlier, I've been following Dave's diet for a few months and have really dieted down. I've been talking to Adrian about how to add carbs back into my diet to start up my bulk cycle. I'm a teacher and as the school year starts, my training time shifts from 10 am to 3 pm. Should I limit my carb intake post-workout as I continually add carbs back into my diet? In the past, I've taken 60-80 grams dextrose during/post. Even though I am working back to a bulk, should I taper my carb intake throughout the day? Would this insulin spike later in the day add fat? Thanks for any help you can offer, keep up the great work!
Hey Evan, I have a question about post-workout carbs. Like I mentioned earlier, I've been following Dave's diet for a few months and have really dieted down. I've been talking to Adrian about how to add carbs back into my diet to start up my bulk cycle. I'm a teacher and as the school year starts, my training time shifts from 10 am to 3 pm. Should I limit my carb intake post-workout as I continually add carbs back into my diet? In the past, I've taken 60-80 grams dextrose during/post. Even though I am working back to a bulk, should I taper my carb intake throughout the day? Would this insulin spike later in the day add fat? Thanks for any help you can offer, keep up the great work!
I wouldn't worry about how many carbs your eating @ what time of day. Simply put, if you have an excess of carbs or calories at any time of day it will turn to fat. Post workout, the carbs will go to refuel your glycogen stores. Just eat the same amount of carbs per meal and PWO have 60-70g of carbs (Torrent is ideal). Keep it simple. Just eat.
yea i would concider myself a hard gainer, I've been struggling to eat around 3,000 cals, if i do what you just said, the 1 cup oats, 2 TLBS PB and 3 scoop protein would that even out to around the same amount of calories?
I don't know. I think it would be the same. Add it up.
I wanted to say thanks for your honest opinion about what goes into building an ultimate body. I have two questions, although not diet related, and would like to know what you think of them.
1. I know that you mentioned your bodypart split before, but did you always used the same split or how did your training evolved as you went up in bodyweight. I ask because most bodybuilders today talk only of working the whole body 1 time per week whereas old time bodybuilders (60's and 70's) worked out 6 days per week and sometimes more. Now I read another article where they mention that Cutler and other top O's work out that often. What gives? Can you train the body more regularly and still grow?
2. How do you "know" the right combination of sets, reps and exercises are needed for optimum growth per area? I have a hard time believing in that traditional view of 3 to 4 exercises 3 to 5 sets per exercise for 5 to 15 reps. How did you arrived at your current strategy? I guess the logbook must be crucial...right?
I can sum up both of your questions by saying that it's a matter of trial and error. You have to find what works well for you. If you overtrain, you'll know it or at least should recognize the signs. In fact, I think that what eveloves is one's ability to listen to their body and recognize the signs that will tell you you're training too much or too little. What your body needs on Tuesday may nopt be what it needs on thursday. You have to learn to identify what is too much, not enough, effective, not effective. That's what makes a pro a pro. You have to be very analytical of what you're doing and have a reaosn for everything you do. There's a kid at my gym who was nice enough to volunteer to spot me and rack my weights for me if I let him follow me around and watch what I do. I agreed. I asked him what he thought of my training style and if it was what he had expected. One thing he said was that every workout was balanced and thought out and that I had a reaosn for everything I do. whether its the exercise, the bar, the angle, the grip, the reps etc etc. I have a reason. That's soemthing that cannot be tought. You have to become comfortbale with your body and learn what you need to do. And you're never done. I am constaly chagng things up and trying different stuff. Simply put, there is no definitive answer.
P.S. I never owned a log book :)
Hey Ox, I'm now at the 16-out week mark and per your advice, have eliminated carbs at this point. Here's what my new diet looks like based on your (very generous) advice. Do you have any suggestions? Thank you so much for help throughout this whole process...
Meal 1: 3 whole eggs, 1 scoop whey protein isolate, 1 tbls natural peanut butter
Meals 2 - 4: 7 oz ground turkey, 1 cup brocolli, almonds (1/2 cup divided over meals 2 - 4)
Meal 5: 1 scoop whey protein isolate
Meal 6: 2 scoops whey protein isolate
Meal 7: 8 oz salmon, 1 cup brocolli, 3 tbls natural peanut butter
Approx. totals: 2400 calories, 300 g protein/130 g fat
FYI - I train between meals 5 and 6.
I wouldn;t change a thing. Looks excellent. See what your weight does and then make changes. Wait 2-3 weeks until your weight stabilizes.
Thanks bro I just happened to work like 150 fuking hours this week so I could get some animal pak lol I will pick up the protien as well and go this route to the letter. I have adams natty p.b. is that cool?
Also if I take 3 protein shakes I will be sheeting through the eye of a needle lol can I sub some real food for 1 or 2 of those and is there a limit to how much salmon I eat cause I just bought a ton on sale 4 filets wild salmon for 5 bucks about 3oz to 4oz filets?
I take a fish oil tab daily 3 acctually 1000mg I think I don't have it in front of me to be sure but they are life brand. I was using one a day mens but am making the switch on thursday when I get paid to animal pak.
Also thinking of using animal flex/ I have a 1/2 a tub of Whey left can I still use that till its gone actually never mind I wont be able to start this till thursday and it will be pretty much gone by then anyway.
I have another question in The Ketogenic diet Lyle McDonald says somthing along the lines of you have to get at least half of your cals from fat or you run the danger of the body trying to convert the protein into glucose which is not a good thing do you agree with this ???
As long as the only ingredient is peanuts it's fine. Have the 3 shakes and take a serving of metamucil at night. Have the salmon for dinner. 8 oz. Animal Flex is fine to use while dieting and is actually a good idea. With this diet you will be getting the same amount of calories from protein as from fat. 1:1 ratio so yes, you will be getting half of your cals from fat.
Hi Ox.
Thanks for the reply, cleared things up nicely.
Noticed you said avoid dairy, does this apply to the cheat meal also? I usually have egg and oat pancakes with either a bit of fruit or peanut butter and a couple of tblspoons of natural yoghurt with a scoop or so of whey protein mixed in (tastes amazing!). Does this sound ok? Do i need to drop the yoghurt (dairy) or is it ok for the cheat meal? Also do you eat alot more calories on your cheat meal or is it best to keep the portions fairly controlled?
Cheers for your help
If you want dairy with your cheat meal knock yourself out. Your stomach will let you know if you should have had it or not! Yogurt is fine because of the bacteria, it's almost sure to not bother your stomach. On my cheat meal I eat like a champ. That's why it's a cheat. Eat things you wouldn;t normally eat, in portions you wouldn't normally eat. JUst be sure you've been on zero carbs for 2 weeks before having the cheat meal.
Brad Boogie
08-15-07, 4:40 pm
As long as the only ingredient is peanuts it's fine. Have the 3 shakes and take a serving of metamucil at night. Have the salmon for dinner. 8 oz. Animal Flex is fine to use while dieting and is actually a good idea. With this diet you will be getting the same amount of calories from protein as from fat. 1:1 ratio so yes, you will be getting half of your cals from fat.
Thanks bro taking pics and kicking this off tommorow will stick to it for 12 weeks then post results.
Rhetoric
08-15-07, 4:47 pm
I wouldn;t change a thing. Looks excellent. See what your weight does and then make changes. Wait 2-3 weeks until your weight stabilizes.
Awesome. Thanks for the input. I'm also having a hard time finding cold-processed fish oil. The local health food store has every other oil imaginable (flax, Udos, etc.). Are any of these an acceptable substitute? Thanks.
Awesome. Thanks for the input. I'm also having a hard time finding cold-processed fish oil. The local health food store has every other oil imaginable (flax, Udos, etc.). Are any of these an acceptable substitute? Thanks.
Udo's is a high quality oil and flax is decent but fish oil is better. Flax contains ALA while fish oil has EPA and DHA. The fish oil is a MUST. Order it if you have to. You can do both fish and flax but flax is more important.
Rhetoric
08-16-07, 12:10 pm
Udo's is a high quality oil and flax is decent but fish oil is better. Flax contains ALA while fish oil has EPA and DHA. The fish oil is a MUST. Order it if you have to. You can do both fish and flax but flax is more important.
Thanks Evan. Finally found it last night at this new, giant health-food store that's basically a Trader Joe's after a "Pimp My Supermarket" makeover. The bottle says to use twice daily.
so ZERO milk?
What about cottage cheese?
so ZERO milk?
What about cottage cheese?
When dieting, all dairy is eliminated.
ok sry for all the Q's but...
is it cool to have like a crapload of tuna during the day?
question about mayonnaise too.
it DOES have omega-3, and only a small portion of the fat is saturated.
i take flaxseed oil, eat eggs, and i eat peanut butter.
is mayo horrible or what?
ok sry for all the Q's but...
is it cool to have like a crapload of tuna during the day?
question about mayonnaise too.
it DOES have omega-3, and only a small portion of the fat is saturated.
i take flaxseed oil, eat eggs, and i eat peanut butter.
is mayo horrible or what?
Tuna is cool. Mayo isn;t horribel but it's usually made with soybean oil which isn't the greatest. Even if you buy may made with canola oil or safflower oil (both of which are polyunsaturated fats) the fats you will get will most likely be RANCID. That's a dirty word when it comes Your best best is to throw a couple of tablespoons of olive or mac nut oil on your tuna. I know it sucks. I love mayonaisse too.
Thanks Evan. Finally found it last night at this new, giant health-food store that's basically a Trader Joe's after a "Pimp My Supermarket" makeover. The bottle says to use twice daily.
I meant ot write that fish oil is more important/superior to flax. I apologize. Just noticed that.
I meant ot write that fish oil is more important/superior to flax. I apologize. Just noticed that.
i figured it out haha.
Tuna is cool. Mayo isn;t horribel but it's usually made with soybean oil which isn't the greatest. Even if you buy may made with canola oil or safflower oil (both of which are polyunsaturated fats) the fats you will get will most likely be RANCID. That's a dirty word when it comes Your best best is to throw a couple of tablespoons of olive or mac nut oil on your tuna. I know it sucks. I love mayonaisse too.
ok yea man i like usin oil in my tuna too. olive preferrably.
thanks a ton.
Did you guys read Eryk Bui's statement about retiring and his opinion(s) of the IFBB? What do you guys think?
Did you guys read Eryk Bui's statement about retiring and his opinion(s) of the IFBB? What do you guys think?
Didnt see it, could you post it up?
humanforklift
08-17-07, 9:37 am
Yea, and I gotta say I've always admired the guy's balanced body. As a smaller bodybuilder (I'm 5'6) the guys like Kris Dim, Dave Henry, and Bui really inspire me to work my ass off. I understand his frustrations and it seems that shorter, lighter bodybuilders are always placing behind the mass monsters of our iron game. It certainly must be hard to hit your peak over and over again through the years with little to show for it. I just personally think you have to do this for YOU. Like Henry Rollins said- Don't compare to yourself to others, compare yourself to yourself.
Rhetoric
08-17-07, 12:24 pm
I meant ot write that fish oil is more important/superior to flax. I apologize. Just noticed that.
No worries bro. I knew what you meant. Thanks for all your help. Oh, by the way, I noticed that you suggested using the fish oil three times daily, but since the bottle says to use twice daily, should just go by that? I imagine the dosage varies from product to product. Man, gotta love those fish burps too... nothing the taste of seafood at 8:00am.
Man, gotta love those fish burps too... nothing the taste of seafood at 8:00am.
haha rhetoric, that is fucking awesome!
hahahaha im dyin.
same for tuna man. tuna before bed, tuna on the rise.
fucking classic hahahaha....
Did you guys read Eryk Bui's statement about retiring and his opinion(s) of the IFBB? What do you guys think?
where can i read it?
Tuna is cool. Mayo isn;t horribel but it's usually made with soybean oil which isn't the greatest. Even if you buy may made with canola oil or safflower oil (both of which are polyunsaturated fats) the fats you will get will most likely be RANCID. That's a dirty word when it comes Your best best is to throw a couple of tablespoons of olive or mac nut oil on your tuna. I know it sucks. I love mayonaisse too.
macadamia nut?
naturalguy
08-20-07, 6:42 am
Tuna is cool. Mayo isn;t horribel but it's usually made with soybean oil which isn't the greatest. Even if you buy may made with canola oil or safflower oil (both of which are polyunsaturated fats) the fats you will get will most likely be RANCID. That's a dirty word when it comes Your best best is to throw a couple of tablespoons of olive or mac nut oil on your tuna. I know it sucks. I love mayonaisse too.
Here's a decent alternative to regular mayo:
http://smartbalance.com/omega3.html#
Here's a decent alternative to regular mayo:
http://smartbalance.com/omega3.html#
Oh awesome man.
Thanks.
Extreme
08-21-07, 10:17 am
Hey Ox, some awesome info here in this thread, as well as many other's here on animalpak. I've learned a ton of new things about dieting and training. Got a quick question about training triceps, which for me is a week point. I'm 6'4", 260 lbs. and my wing span is 2 inches more than my actually height. Needless to say I've got long arms. I've tried the mass building exercises in the past, close grip bench presses, skull crushers, ect... and have always tried to keep a full range of motion, locking out at the top of these lifts to get the full contraction of the muscle. But to no avail. I can't seem to gain any real size, period! Every other muscle group I have no problem with. I'm able to increase weight, as well as increase the size of the muscle. Just wanted to know if there were any pointers you could throw out there that I might be able to try. I know everyones body is different and that we all respond differently to individual exercises, but I still havent found any exercise that will help me put some size on the back of my arms. My diet is where it needs to be for growth, and as of right now I perform close grip bench, ez bar skull crushers, straight bar pulldowns, and rope pulldowns. 3 sets, 8-10 reps for each set. And I use a bicep, tricep day to train them, making sure I rest at least 3 days before hitting my chest. Any info would be greatly appreciated.
ChandlerXJ
08-22-07, 11:37 am
OX, I got a good question, Toni, I hope you chime in too, because you probably know.
When you hit the cutting phase, there apparently is two major ways...
1. NO CARBS PERIOD.
or
2. Slowly decrease carbs week by week.
What's the deal? I would guess that you have a better chance of retaining muscle mass if you decrease the carb intake slowly, rather than just stopping.
Also, if you just completely stop, do you just wake up on Monday and stop? Or do you cut carbs for a week or two then end it.
How fast do you usually begin to drop weight when you use your method.
I'm loving the diet too, it looks clean, easy, and healthy.
Hey Ox, some awesome info here in this thread, as well as many other's here on animalpak. I've learned a ton of new things about dieting and training. Got a quick question about training triceps, which for me is a week point. I'm 6'4", 260 lbs. and my wing span is 2 inches more than my actually height. Needless to say I've got long arms. I've tried the mass building exercises in the past, close grip bench presses, skull crushers, ect... and have always tried to keep a full range of motion, locking out at the top of these lifts to get the full contraction of the muscle. But to no avail. I can't seem to gain any real size, period! Every other muscle group I have no problem with. I'm able to increase weight, as well as increase the size of the muscle. Just wanted to know if there were any pointers you could throw out there that I might be able to try. I know everyones body is different and that we all respond differently to individual exercises, but I still havent found any exercise that will help me put some size on the back of my arms. My diet is where it needs to be for growth, and as of right now I perform close grip bench, ez bar skull crushers, straight bar pulldowns, and rope pulldowns. 3 sets, 8-10 reps for each set. And I use a bicep, tricep day to train them, making sure I rest at least 3 days before hitting my chest. Any info would be greatly appreciated.
One thing I would suggest is to use the straight bar when doing both bis and tris. The ez curl is a piece of shit. Forget it exists. Another thing you might want to try is to use a smaller range of motion. I know this sounds contrary to what you've probably heard but I would avoid locking out at the top or end of your movements. Someone once said that we should take notice of how shorter bodybuilders train. Give this a shot. A lot of time, at the end of the rep when you are locking out you relieve tension on the muscle you are trying to target. All I'm saying is that you wnat to keep the muscle under constant tension. If you are already doing this and can do so with a full range of motion then just keep doing what you are doing. If not, switch it up.
OX, I got a good question, Toni, I hope you chime in too, because you probably know.
When you hit the cutting phase, there apparently is two major ways...
1. NO CARBS PERIOD.
or
2. Slowly decrease carbs week by week.
What's the deal? I would guess that you have a better chance of retaining muscle mass if you decrease the carb intake slowly, rather than just stopping.
Also, if you just completely stop, do you just wake up on Monday and stop? Or do you cut carbs for a week or two then end it.
How fast do you usually begin to drop weight when you use your method.
I'm loving the diet too, it looks clean, easy, and healthy.
I just drop the carbs all at once. I go from my offseason on Sunday to Pre-Contest on Monday. All you're gonna lose is water. The first couple of weeks you will drop like 10-20 lbs depending on how big you are/ how much water you are holding. Then it goes at a rate of about 2 lbs per week.
ChandlerXJ
08-23-07, 11:58 am
OX, I was thinking of your cutting diet, straight up zero carbs, and I was wondering if you could outline a day, including what supplements at what time. I am especially interested in pre-workout.
Right now, bulking, I'm hitting up 3/4 cup oats + 3/4 cup applesauce before + BCAA Stack - gives me rediculous energy - but while I'm cutting, I feel like my training is going to blow because I won't be having these carbs.
I am trying to get everything in line for the diet. I've noticed that the carbs you support off season are mainly oats, rice, red potatoes - any other ones that I could eat? I'm waning off the breads and pastas, although I do like a nice protein fortified pasta with olive oil.
I am thankful that you're answering all these questions man, fantastic.
being on no carbs, i did more on DB bench than ive ever done..
You know, that EZcurl bar statement is pretty true.
I mean, I'm no weathered vet, but my partner likes doing EZcurl bars, and I like straight.
He's older, so we do what he wants to most of the time.
I have had great results with straight bar come to think about it.
Bench/Squat/Dead bar with weight on either end = unbeatable.
Even the ones made for curls and such, you cannot go wrong using them.
Builds forearms too, moreso than the EZcurl.
ChandlerXJ
08-23-07, 3:00 pm
no one uses the BB curl because quite honestly, I've seen some people fail when they try. I remember at school last semester, the most jacked guy was struggling with 95 lb. I saw him doing this and I was like WTF I need to get on this shit!!! I'm doing 135 now, it's rediculous.
However, I can give credit to my forearm grip training, as without it, I wouldn't be able to excel in anything.
another thing..
im training tuesday, and my buddy mike, a "fitness trainer" comes up and says "quit rocking your body when you curl.."
if im not using my body to get up the weight, what does it matter?
keeps me in my groove and on tempo.
[dumbbells]
who gives a fuck?
its ME training MYSELF so why should anyone else care how i train?
it obviously works...as my arms are bigger than his are..
any input?
another thing..
im training tuesday, and my buddy mike, a "fitness trainer" comes up and says "quit rocking your body when you curl.."
if im not using my body to get up the weight, what does it matter?
keeps me in my groove and on tempo.
[dumbbells]
who gives a fuck?
its ME training MYSELF so why should anyone else care how i train?
it obviously works...as my arms are bigger than his are..
any input?
With arms, the majority of your reps should be performed with strict form. I would only use my body, shoulders, back etc and cheat on the last 2 or 3 reps. Cheating is actually important in order to get those last couple of reps. Beut to do a whole set with shitty form is no good.
It isn't that I was "cheating" though.
I mean I wasn't forcing the weight up, I was pulling it up....
Should I sit with my back to a wall and take 2 hours to do arms or do an hour split with back and bi's...?
I know what a cheat rep is...and if you alternate arms, there's no way you'll be perfectly still unless you move like a fucking snail..
You know what I mean?
Sorry if I sound like a dick by the way.
http://youtube.com/watch?v=utfRRpy1TfQ
The beginning of this video is exactly how I was doing my reps.
At the end of a workout, what is wrong with that?
flamey40
08-23-07, 8:59 pm
Hey Ox,
Quick question if you don't mind. I'm not interested in competing in a BB competition. I lift mainly to get bigger and most of all increase my strength for sports. I eat a lot in the offseason to try to get huge and get stronger. If I were to cut to lose some weight but not to the point to get shredded in the single digits, do you think it would be wise to go with a no carb, some fat, high protein diet ? Or should I keep the carbs and just throw in some cardio?
Ox, thanks for the advice. I'll give it a go with the shorter range of motion and non lock out at the top. And I'll give the straight bar a go for skull crushers. I use the straight bar for everything else, so hopefully that will shock my tri's into some new growth. I really appreciate you taking the time to do this for all of us. I know it takes time away from your day, so thanks for that.
OX, I got a good question, Toni, I hope you chime in too, because you probably know.
When you hit the cutting phase, there apparently is two major ways...
1. NO CARBS PERIOD.
or
2. Slowly decrease carbs week by week.
What's the deal? I would guess that you have a better chance of retaining muscle mass if you decrease the carb intake slowly, rather than just stopping.
Also, if you just completely stop, do you just wake up on Monday and stop? Or do you cut carbs for a week or two then end it.
How fast do you usually begin to drop weight when you use your method.
I'm loving the diet too, it looks clean, easy, and healthy.
Toni is here! I dont wanna impede on Ox's thread..he is King here you know. I just know what works for me, as Ox knows what works best for him. I have done zero carbs before and for me..it made me look way too flat in areas I did not need to look flat in. Because my legs were always lagging as far as getting shredded goes, I still needed to maintain a balance, that symmetry and if I was too flat on top...I would have nothing on that stage.
For me..carbs are my friend. I eat around 250-300g now per day, these are clean carbs with one cheat day a week where I eat anything I want all day..stuff I normally dont eat while on my clean bulk during the week. This is helping me now as far as building much needed muscle. When I diet down, I obviously cut my carbs down to half for a high day, but I still need them and sometimes I have to add in really high days because my upper shreds way too fast in comparison to my lower...so I try to slow my metabolism down some by adding in more carbs into the diet.
Its trial and error...this is why, in my opinion, you need to practice diet before considering doing a show. The last thing you want to do is diet for the very first time and not know what to expect and expect to be on that stage looking your best. Now, if your dieting for personal reason, then you have all the time in the world to try Ox's way, my way...your own way...a combo of all ways..whatever floats your boat and gets the job done to where your satisfied.
Ox...sorry to blah, blah, blah here, dont wanna overwelcome my stay.
I can honestly say Ox is living proof his way works...where Im still learning and tweaking and getting creative as I mentally prepare for my next show.
So, take it all in and find a starting point for yourself. We are here when you need some help along the way.
Good luck!
It isn't that I was "cheating" though.
I mean I wasn't forcing the weight up, I was pulling it up....
Should I sit with my back to a wall and take 2 hours to do arms or do an hour split with back and bi's...?
I know what a cheat rep is...and if you alternate arms, there's no way you'll be perfectly still unless you move like a fucking snail..
You know what I mean?
Sorry if I sound like a dick by the way.
http://youtube.com/watch?v=utfRRpy1TfQ
The beginning of this video is exactly how I was doing my reps.
At the end of a workout, what is wrong with that?
Looking at the video, it looks good to me. That's the same way I do mine.
Hey Ox,
Quick question if you don't mind. I'm not interested in competing in a BB competition. I lift mainly to get bigger and most of all increase my strength for sports. I eat a lot in the offseason to try to get huge and get stronger. If I were to cut to lose some weight but not to the point to get shredded in the single digits, do you think it would be wise to go with a no carb, some fat, high protein diet ? Or should I keep the carbs and just throw in some cardio?
Honestly, it depends on how you are eating right now. If you eating relaly shitty right now then I would say just switch up your food choices for some cleaner stuff and keep your carbs in. If you're already eating fairly strict, then dropping them out may be the way to do. But chances are, you can just clean stuff up and make better choices and still enjoy the carbs.
Looking at the video, it looks good to me. That's the same way I do mine.
Alright bro, thanks a ton!
One thing I would suggest is to use the straight bar when doing both bis and tris. The ez curl is a piece of shit. Forget it exists. Another thing you might want to try is to use a smaller range of motion. I know this sounds contrary to what you've probably heard but I would avoid locking out at the top or end of your movements.
Hey Ox, could you elaborate on the EZ CURL being a peice of shit comment?
As I have F'd up wrists (both) and use this as my main mass building exercise since the straight bar curl causes all type of problem...? Is it still crap if you used say a wider or inner grip on the same bar too?
Thanks, look forward to your answer and appreciate all the advice in this thread
Hey Ox, could you elaborate on the EZ CURL being a peice of shit comment?
As I have F'd up wrists (both) and use this as my main mass building exercise since the straight bar curl causes all type of problem...? Is it still crap if you used say a wider or inner grip on the same bar too?
Thanks, look forward to your answer and appreciate all the advice in this thread
In my opinion, big biceps and or triceps are not built with an ez-curl bar. I have had limited succes with it and people who I have spoken to who display good arm development seem to say the same. If that is all you can use and the straight bar hurts too much then I supposed you could do as you mentioned and switch up your grip and try to make the most of it. If you are able to use dumbells I would make dumbell curls my main bicep exercise for mass. Behind the head dumbell extensions are great for triceps. I guess what I'm saying is that the ez-curl bar just wouldn't be my first choice. But if it works well for you then there's nothing wrong with that either.
Griff_225
08-25-07, 7:58 pm
OX,
Just got done reading this whole thread, love it. I grew up a fat kid, slimmed down my senior year of high school and have been floundering in the middle ever since. I got serious into lifting about 10 months ago when I got over here to Iraq. I am going home here in a little over a month and I have a few questions for ya.
1. I keep reading that you were in MD mag, what is MD? I have been all over AminalPak.com and I cant find pix of any of the Animals, what gives?
2. I read about you starting your own website, whats the URL,I'd love to check it out.
3. Heres the big one. I am going home to the States real soon. I am going back to a bare bones apartment. Do you have a from scratch grocery list. I will have NOTHING to start. What would you recommend for a starter list of items and amounts? HWat about must have Supps? I take Pak, Flex and Pump already. Im planning to switch to your diet of no carbs too, I gain weight and lose weight pretty fast, so I do cardio everyday, plus the Air Force requires it!! I know this is a tall order but I'd love your input on this.
Im 6'4 230, entering a bulking up phase once I get home. I have good size and width on my back, I do lots of rows. I do mostly dumbells on chest and am working on adding bulk. Shoulders are stong and cut but need to ass size and depth. Bis and tris have never grew very well, need alot of work there. Legs are lagging but I do alot of cardio and play hockey so that might be the reason.
I know this is alot but I am trying to get as much ready for my return to the real world as possible. My goal is to add 2 inches to my arms, round out my shoulders and chest, and to get much more size on my legs in the next year.
Thanks for the thread, the time you put into this is amazing thanks for everything.
MickMars
08-28-07, 4:42 am
Hey Ox,
I have pretty narrow shoulders and it's hard for me to put on width+size to my lats so that I can get the v-taper. Do you have any suggestions on how to make my shoulder wider and how to put on more width+size to my lats?
Thanks a million bro.
Brutus_515
08-28-07, 10:48 am
Ox,
Hey man Just seen that you were mentioned in this months MMI looking pretty big man....
Rhetoric
08-29-07, 10:43 am
Hey Evan, I have a random question: Do you hold on to the machine during cardio? I realize that whether one does or doesn't has a slight effect on the quality of the session, but I just don't know to what degree it impacts the fat-burning process. Thanks.
Pizzalamp
08-29-07, 7:35 pm
Evan I gotta say I'm a big fan. I think youre a great bodybuilder-I really hope all the best for you!
I've just got a quick question about the cut diet from Dave
On the eggs in the morning is it ok to add a tiny bit of heinz reduced carb/sugar ketchup?only 1g sugar and its sweetened with sucraclose
Thanks!
Hey,
I was just at one of the other forum's you post in and i have to say it wasn't kool to post up pics of you in the offseason guest posing vs a legend of bodybuilding and didnt even say your name.
OX,
Just got done reading this whole thread, love it. I grew up a fat kid, slimmed down my senior year of high school and have been floundering in the middle ever since. I got serious into lifting about 10 months ago when I got over here to Iraq. I am going home here in a little over a month and I have a few questions for ya.
1. I keep reading that you were in MD mag, what is MD? I have been all over AminalPak.com and I cant find pix of any of the Animals, what gives?
2. I read about you starting your own website, whats the URL,I'd love to check it out.
3. Heres the big one. I am going home to the States real soon. I am going back to a bare bones apartment. Do you have a from scratch grocery list. I will have NOTHING to start. What would you recommend for a starter list of items and amounts? HWat about must have Supps? I take Pak, Flex and Pump already. Im planning to switch to your diet of no carbs too, I gain weight and lose weight pretty fast, so I do cardio everyday, plus the Air Force requires it!! I know this is a tall order but I'd love your input on this.
Im 6'4 230, entering a bulking up phase once I get home. I have good size and width on my back, I do lots of rows. I do mostly dumbells on chest and am working on adding bulk. Shoulders are stong and cut but need to ass size and depth. Bis and tris have never grew very well, need alot of work there. Legs are lagging but I do alot of cardio and play hockey so that might be the reason.
I know this is alot but I am trying to get as much ready for my return to the real world as possible. My goal is to add 2 inches to my arms, round out my shoulders and chest, and to get much more size on my legs in the next year.
Thanks for the thread, the time you put into this is amazing thanks for everything.
First off, thanks. MD is Muscular Development Magazine. I was on the August cover and I have a column each month. Check it out if you get a chance. The url for my site is www.evancentopani.com should be up very soon. As for a grocery list for bulking here goes:
Organic Eggs
White Potatos
Bananas
Organic Peanut Butter
Assorted Nuts
Extra Virgin Olive Oil
Chicken
Red Meat
Oatmeal
Green Veggies (Broccoli, Spinach, Lettuce)
Frozen Berries
That should pretty much cover it. As for supps: (The must haves)
Animal Pak
Animal Max Protein
Animal Nitro
Torrent
Fish Oil
That'll give you the vitamins and minerals, quality protein, aminos, and PWO carbs and creatine. This should get you started. Good luck.
Lowdown5
08-29-07, 10:17 pm
Saw the MD you are on the cover of Ox. Damn Bro, looking huge.
Hey Ox,
I have pretty narrow shoulders and it's hard for me to put on width+size to my lats so that I can get the v-taper. Do you have any suggestions on how to make my shoulder wider and how to put on more width+size to my lats?
Thanks a million bro.
The width of your clavicles is what it is. But I would suggest hammering away at your back. Deadlifts. Barbell Rows. Chins.
Ox,
Hey man Just seen that you were mentioned in this months MMI looking pretty big man....
My buddy Guy Cisternino told me about it but I haven't seen it yet. Gotta pick it up. Thanks bro.
I honestly was a little worried about the taste of the eggs when I started Dave/Ox's diet.
But it all went away. Those egglands best eggs are mad tasty. They taste a lot cleaner and fresher than most eggs.
I am pretty well into the diet now. For anyone wondering, the first day is fine. Your learning and trying to get things right. It takes a few days to fine tune to your schedule. My worst so far was day 2 at night. I was craving carbs so fucking bad.
I found that I crave less water now that I have started this diet. I don't know if anyone else experienced this. But I have given myself a few days without a ton of water. Now I'm going to start pumping the water back in..
On a more personal note, *ahem* going to the bathroom seemed to slow a little. I am thinking about grabbing some flax seed and adding that to the diet for a few days or maybe a week to get things back on track. Of course I will try Ox's seeds in a grinder method.
Any thoughts?
Hey Evan, I have a random question: Do you hold on to the machine during cardio? I realize that whether one does or doesn't has a slight effect on the quality of the session, but I just don't know to what degree it impacts the fat-burning process. Thanks.
I don;t know if I'm right or wrong but I think you DO get a better workout by not holding on. I always let my arms swing when I walk.
Evan I gotta say I'm a big fan. I think youre a great bodybuilder-I really hope all the best for you!
I've just got a quick question about the cut diet from Dave
On the eggs in the morning is it ok to add a tiny bit of heinz reduced carb/sugar ketchup?only 1g sugar and its sweetened with sucraclose
Thanks!
Thaks man I really appreciate that. I know, eggs without ketchup suck! I soft boil mine and then put salt and pepper and it is so much better than scrambled. If it only has 1g sugar and you are only gonna use the appropriate serving size then I would say it's ok. But if you're like me, you like your ketchup with a little egg so just don't go crazy.
I honestly was a little worried about the taste of the eggs when I started Dave/Ox's diet.
But it all went away. Those egglands best eggs are mad tasty. They taste a lot cleaner and fresher than most eggs.
I am pretty well into the diet now. For anyone wondering, the first day is fine. Your learning and trying to get things right. It takes a few days to fine tune to your schedule. My worst so far was day 2 at night. I was craving carbs so fucking bad.
I found that I crave less water now that I have started this diet. I don't know if anyone else experienced this. But I have given myself a few days without a ton of water. Now I'm going to start pumping the water back in..
On a more personal note, *ahem* going to the bathroom seemed to slow a little. I am thinking about grabbing some flax seed and adding that to the diet for a few days or maybe a week to get things back on track. Of course I will try Ox's seeds in a grinder method.
Any thoughts?
Shark is right. The eggs will begin to taste better and better. One serving of metamucil in the am and one in the pm works f*in fantastic.
Hey,
I was just at one of the other forum's you post in and i have to say it wasn't kool to post up pics of you in the offseason guest posing vs a legend of bodybuilding and didnt even say your name.
I thought that was kind of fucked up too. Oh well. People are entitled to their opinions but all I', saying is to make a fair comparison. Don;t post a pic of Sergio in contest shape in his prime and a pic of me at 25 in the offseason guest posing. What the fuck is that supposed to prove? Oh well. Who gives a shit. I try not to let crap like that get to me.
Saw the MD you are on the cover of Ox. Damn Bro, looking huge.
Thanks bro. Much appreciated.
Pizzalamp
08-29-07, 10:28 pm
Thanx OX
squattingtillipuke
08-30-07, 7:01 am
[QUOTE=Shark;164584]I honestly was a little worried about the taste of the eggs when I started Dave/Ox's diet.
Can someone put the link up so I can take a look at the Diet?
thanks
mick
Brutus_515
08-30-07, 7:13 am
My buddy Guy Cisternino told me about it but I haven't seen it yet. Gotta pick it up. Thanks bro.
The article wasnt very long just mentioned that you and a few others have your heads on right (body building and having "regular" jobs) at the same time...Pretty commendable man but the pic is sick!!!
Griff_225
08-30-07, 4:20 pm
Ox, got a question about cardio...thought you wer past there didnt ya? So I getup and do cardio first thing in the morning, I dont eat anything before I start. I start my day with a 40g Protein shake, 1 scoop of peanut butter, and a Animal Pak. How long after I finish cardio should I wait to eat my first meal so I get the most out of the cardio?
Thanks for the grocery list too by the way. saw you in MD, looking huge. Cant wait for your website to come up!!
ChandlerXJ
08-30-07, 10:16 pm
Ox what is happening. I have a solid question, I bet a lot of dudes could benefit from this too.
When I am benching, I am feeling a little weakness in my upper outer chest, where the crease in your armpit is. It feels like that muscle area is important to the explosion and a stable bench. What are some things I can do to get that more solid - generally an upper chest suggestion all around. I feel like my bench is suffering because of this weakness, other than that, I am blowing up all over.
Thanks bro.
Hey ox, I've been takin shock therapy and I just noticed that it has 9g carbs per serving. I'm followin ure virtually no carb diet and I'd like to know what's ure take on ST, it don't matter or dump it?
bobbymart
09-01-07, 3:32 pm
maybe someone can help me i am going to start the no carb diet and i tried to sit and read this whole thread but it's just to much for one question can u drink protein shakes on th no acrb diet i mean they have carb's in them
humanforklift
09-02-07, 7:58 pm
Hey Evan, I started adding carbs back into my diet a few weeks ago. The list you posted earlier for bulking is great, thanks for posting. What are your thoughts on rice noodles? I've been buying an Asian brand thats only ingredient is rice so it seems pretty clean..and I make a mean ass chow mein! Would it be an acceptable bulking carb choice? As always, thanks for everything.
Big Ox whats up bro....saw the videos on MDTV training and also the cover man..you're a beast brother...keep up the great work!
Ox, got a question about cardio...thought you wer past there didnt ya? So I getup and do cardio first thing in the morning, I dont eat anything before I start. I start my day with a 40g Protein shake, 1 scoop of peanut butter, and a Animal Pak. How long after I finish cardio should I wait to eat my first meal so I get the most out of the cardio?
Thanks for the grocery list too by the way. saw you in MD, looking huge. Cant wait for your website to come up!!
I don't have a scientifically backed answer but I typically eat 10-15 min after my cardio.
Ox what is happening. I have a solid question, I bet a lot of dudes could benefit from this too.
When I am benching, I am feeling a little weakness in my upper outer chest, where the crease in your armpit is. It feels like that muscle area is important to the explosion and a stable bench. What are some things I can do to get that more solid - generally an upper chest suggestion all around. I feel like my bench is suffering because of this weakness, other than that, I am blowing up all over.
Thanks bro.
If I were you I would pratice doing my incline movements very slow and deliberate. You may even want to give a brief pause at the bottom of the rep. No bouncing. Starting the movement from a dead stop (your chest) may help improve your power.
Hey ox, I've been takin shock therapy and I just noticed that it has 9g carbs per serving. I'm followin ure virtually no carb diet and I'd like to know what's ure take on ST, it don't matter or dump it?
I get a lot of questions like this. Zero carb means zero carbs! Low carbs is not zero carbs. Low carb is tougher than zero carbs because your body and brain never really stops depending on carboihydrates for energy and with a low carb diet YOU WILL RUN OUT. If you make your body and brain switch to utilizing fat your supply will be limitless. Just think, you'll have to go through all of your body fat before you have no fuel left. If your serious about getting ripped switch it for soemthing with no carbs.I know SHock Therapy is a bad ass product but for the purpose of getting shredded I would swap it for a combo of Animal Pump and Storm. You should get just as good, if not better effects with no carbs.
maybe someone can help me i am going to start the no carb diet and i tried to sit and read this whole thread but it's just to much for one question can u drink protein shakes on th no acrb diet i mean they have carb's in them
Shakes are fine.
Hey Evan, I started adding carbs back into my diet a few weeks ago. The list you posted earlier for bulking is great, thanks for posting. What are your thoughts on rice noodles? I've been buying an Asian brand thats only ingredient is rice so it seems pretty clean..and I make a mean ass chow mein! Would it be an acceptable bulking carb choice? As always, thanks for everything.
So long as you are getting the amount of carbs you need I don;t see why not.
Lowdown5
09-03-07, 6:19 pm
Ox,
About how long does it take for the body to stop depending on carbs when going to a zero carb diet?
I get a lot of questions like this. Zero carb means zero carbs! Low carbs is not zero carbs. Low carb is tougher than zero carbs because your body and brain never really stops depending on carboihydrates for energy and with a low carb diet YOU WILL RUN OUT. If you make your body and brain switch to utilizing fat your supply will be limitless. Just think, you'll have to go through all of your body fat before you have no fuel left. If your serious about getting ripped switch it for soemthing with no carbs.I know SHock Therapy is a bad ass product but for the purpose of getting shredded I would swap it for a combo of Animal Pump and Storm. You should get just as good, if not better effects with no carbs.
You make loads of sense here. When V and I go through my next show prep..we may go about things differently. We did notice though..that for me..carbs are my friend. When I started getting too low, I looked flat...like really flat and smooth on my upper, but tighter in my lower? Go figure on that one.
When I diet most of my people, I find that higher fat and lower carbs work best for most. But for me, its a bit more complicated. So, for show prep..are you still excluding your carbs all the way through? Do you not carb up the day before or whatever? You peeked my interest from day one, so V and I have to discuss when it gets closer to my show prep what exactly will be best for me. he mentioned me taking in more calories, but not sure where those calories will come from.
last question ox, i promise lol, how about nuts? cuz i know peanuts got carbs, so not even those?
ChandlerXJ
09-04-07, 7:16 am
Ox! I saw an interview with you on you tube talking about how you love working and how you want to go back to school and keep going with education - that's awesome, you're an inspiration!!!
I think you need to start a "Zero Carb" thread because a lot of questions here are about diet, and it's hard to sort training from diet when we are going through threads.
I gotta quick question, this is pretty legit too, I think you'll
When doing the zero carb diet... do you need to design it to work with your body's calorie needs? For example, I will be about 210-215 when I start cutting, should I take your proposed plan, and adjust according to what I need for calories? Aside from not knowing how many I need anyways, I would guess, 10-14 calories per pound of body weight, then as I lose the weight, lower the calories...
All too confusing, but as you know, you gotta do your due diligence.
I wish I could find all this info in one place, but it's a process - I am willing to do this right, to show the boys how it's done!!
Thanks ox, you answer way too many of our questions.
Brutus_515
09-04-07, 8:34 am
Ox,
Hey big man was looking back at your MD cover mag and reading the interview...you were talking about the Palumbo diet is that pretty much what you stick to now or are you using something different?....and if you could throw up a quick example of it for those who dont know about it....Also enjoyed your colum that month about the arm training...you are a great inspiration to all of those who love to train and do the day to day grind..Thanks again and keep'em coming man
Thanks
Ox,
About how long does it take for the body to stop depending on carbs when going to a zero carb diet?
Typically 3-4 days. After 2-3 weeks your fullness comes back and you look and feel awesome. But the first 3-4 days you'll feel crappy but after that you'll feel fine.
You make loads of sense here. When V and I go through my next show prep..we may go about things differently. We did notice though..that for me..carbs are my friend. When I started getting too low, I looked flat...like really flat and smooth on my upper, but tighter in my lower? Go figure on that one.
When I diet most of my people, I find that higher fat and lower carbs work best for most. But for me, its a bit more complicated. So, for show prep..are you still excluding your carbs all the way through? Do you not carb up the day before or whatever? You peeked my interest from day one, so V and I have to discuss when it gets closer to my show prep what exactly will be best for me. he mentioned me taking in more calories, but not sure where those calories will come from.
The reason you look flat is because your body is used to having them. THe first 2-3 weeks after I cut mine out I look and feel flat also. BUt then all of a sudden, my muscles round out and I start to get nasty pumps again. And I feel full all the time because my glycogen is more steady because my brain isn't using it for energy. The glycogen stores in the muscle stay there. If you went zero carb for the duration of your prep you may look and feel different. Some people still cliam they look and feel flat. However, I do think that a lot of people have never gotten in TRUE contest form before and they are mistaking "being flat" or "too small" for actually having lost so much body fat. Also remember that just as you can be carb depleted you can be fat depleted. Too little fat or no fat can make you look flat also. I do carb up usually 3 days prior to the show. I usually introduce 30g of carbs at each meal. 180g -200g will do the trick because after doing a zero carb diet for 15 weeks, your body becomes very sensitive to the slightest bit of carbs. I know guys that diet on a good amount of carbs and come time to carb up they have to take in 400-500g to even get their body to respond.
last question ox, i promise lol, how about nuts? cuz i know peanuts got carbs, so not even those?
Peanuts and the carbs naturally occuring in nuts and a small amount of GREEN lafy veggies are okay.
Alright...I have NEVER done the zero carb thing..went low, but never zero. Im gonna do it your way for the next 3-4 weeks. I have the time to play now that Im on a bulk and if I get into the Arnold (still waiting for them to tell me they accepted my entry), this may work best for me in helping my legs get in better conditioning for that show..since I have been doing it my way for the last past three shows.
Ok..so I weigh 124lbs now, still lean and hard. I dont know if you have ever seen my pics or if that matters. So...what do you suggest? I take in about 250+g carbs (clean) per day and around 50-60g clean fats per day..approximating here. I dont eat out other than my cheat day..all my meals are home cooked/prepared by me.
Where is a good starting point for me..as I am using this as a test run to see exaxtly what it does for me. I will start this sunday.
krazyassmexican
09-04-07, 9:29 am
hey ox since on the zero carb diet
sometimes i feel dizzy
so i wanted to ask u for a tip for that
should i take 2 packs of animal pak?
or what can i do?
Pizzalamp
09-04-07, 11:05 am
OX
I saw you on In The trenches-man you were looking good-it looks like your legs have gotten larger too(not that they werent huge anyway) Keep up the great work youre a real motivation to me!
Hey I live pretty close to New Haven like 30 mins away and i was wondering for pizza what do u prefer pepes or sallys?
OX
I saw you on In The trenches-man you were looking good-it looks like your legs have gotten larger too(not that they werent huge anyway) Keep up the great work youre a real motivation to me!
Hey I live pretty close to New Haven like 30 mins away and i was wondering for pizza what do u prefer pepes or sallys?
Neither! I like Modern the best. Sally's second and Pepe's third.
Alright...I have NEVER done the zero carb thing..went low, but never zero. Im gonna do it your way for the next 3-4 weeks. I have the time to play now that Im on a bulk and if I get into the Arnold (still waiting for them to tell me they accepted my entry), this may work best for me in helping my legs get in better conditioning for that show..since I have been doing it my way for the last past three shows.
Ok..so I weigh 124lbs now, still lean and hard. I dont know if you have ever seen my pics or if that matters. So...what do you suggest? I take in about 250+g carbs (clean) per day and around 50-60g clean fats per day..approximating here. I dont eat out other than my cheat day..all my meals are home cooked/prepared by me.
Where is a good starting point for me..as I am using this as a test run to see exaxtly what it does for me. I will start this sunday.
Just be aware that if you're gonna try it for 3-4 weeks the frist 2-3 weeks you will feel flat. By the third or fourth week you will just start getting your fullness and big pumps back. The first 2-3 weeks are a mind f***. You just have to get through em and then it's clear sailing. What I would do is take in an equal amount of calories from protein and fats. For example: if you take in 200g of protein that = 800 calories. 800 calories of fat = 88g. So you would take in 200g of protein per day and 88g of fat yielding 1600 calories. Obviously, it depends on your protein intake. What I would suggest is siz meals. Three whole food meals and 3 shakes. About 30g of protein per meal and 15g of fat per meal. For a whole food meal that would be about 5 oz of chicken or fish and 2 tbsp of all natural peanut butter. Or you could do the chicken with 1/2 cup of broccoli, 1/2 tbsp olive oil and 1/4 cup raw almonds. For the shakes I'd go with 30g of Ultra Iso Whey and add 2 tbsp all natural peanut butter. And just alternate meal, shake, meal, shake, meal, shake. Just don't get freaked out at first because your weight will drop from the zero carbs and you will lose a good deal of water. Also, you may be hungry but it's because you're used to eating a lot of carbs and your stomach will shrink and the hunger will go away. LEt me know what happens. Keep me updated. Good luck!
hey ox since on the zero carb diet
sometimes i feel dizzy
so i wanted to ask u for a tip for that
should i take 2 packs of animal pak?
or what can i do?
You shouldn't feel dizzy. The only thing I could think of that would make you dizzy is if you are still getting some carbs somewhere in your diet. If you are this could be doing it and it will make you feel like shit. You can take 2 paks if you like. One in the am and one at night. ,
ChandlerXJ
09-04-07, 5:04 pm
Ox check this out, I am gonna start a cuts contest, and we need you to be our mentor and our coach for this - I am gonna organize this. This is for you man, you're going to have a legion of zero carbers! If you want to help us out, let me know so I can put this together, I've gotten like 20 people who are willing to take the plunge into ZERO CARB TERRITORY!!
http://forum.animalpak.com/showthread.php?p=168502#post168502
waugie14
09-04-07, 5:36 pm
Sup Ox, couple things about Dave's diet. Ive been at a sticking point with losing bf, im just cutting before my next bulk.
1. Can you send me or post a link of what Dave does, that mentions the diet, training, cardio?
2. How do you start adding in carbs when beginning to bulk?
Thanks
Sup Ox, couple things about Dave's diet. Ive been at a sticking point with losing bf, im just cutting before my next bulk.
1. Can you send me or post a link of what Dave does, that mentions the diet, training, cardio?
2. How do you start adding in carbs when beginning to bulk?
Thanks
What are you trying to do. Break past your sticking point? Begin your bulk? Let me know.
Ox check this out, I am gonna start a cuts contest, and we need you to be our mentor and our coach for this - I am gonna organize this. This is for you man, you're going to have a legion of zero carbers! If you want to help us out, let me know so I can put this together, I've gotten like 20 people who are willing to take the plunge into ZERO CARB TERRITORY!!
http://forum.animalpak.com/showthread.php?p=168502#post168502
I checked out the thread and I'm diggin' the enthusiasm. I'd be glad to help you guys. I'll give you guys a formula, a diet and supplement regimine. Let me know.
krazyassmexican
09-04-07, 8:18 pm
You shouldn't feel dizzy. The only thing I could think of that would make you dizzy is if you are still getting some carbs somewhere in your diet. If you are this could be doing it and it will make you feel like shit. You can take 2 paks if you like. One in the am and one at night. ,
i only get carbs from what u suggested me to get em bro
greens, peanut butter and the carbs on the egg pro ultra and the specialized protein for dieters
anyways big man thanks for the advice i feel like i am doing great
i started on august 11 at 230lbs and i am 218lbs rite now i feel like i am doing great
what u think?
waugie14
09-04-07, 8:34 pm
What are you trying to do. Break past your sticking point? Begin your bulk? Let me know.
Sticking point mostly, holdin most of my fat in the abdomin and lower back. Vascularity is good everywhere as well just the stubborn fat.
Lowdown5
09-04-07, 9:31 pm
Typically 3-4 days. After 2-3 weeks your fullness comes back and you look and feel awesome. But the first 3-4 days you'll feel crappy but after that you'll feel fine.
Thanks Evan.
i only get carbs from what u suggested me to get em bro
greens, peanut butter and the carbs on the egg pro ultra and the specialized protein for dieters
anyways big man thanks for the advice i feel like i am doing great
i started on august 11 at 230lbs and i am 218lbs rite now i feel like i am doing great
what u think?
Your progress sounds good. I don't know why you'd be getting dizzy though? How much cardio are you doing?
Sticking point mostly, holdin most of my fat in the abdomin and lower back. Vascularity is good everywhere as well just the stubborn fat.
I would adjust the diet and the cardio. How much cardio are you doing? Whatever you are doing I would bump it up 10 min each week. I would also alternate two days of your current diet and then to days with the sma efood minus the fats. I guarantee you'll bust through your plateau. Are you using Animal Cuts?
Lowdown5
09-04-07, 9:47 pm
Ox, one more for you. How many calories per pound do you recommend? Or do you not even look at that, do you just adjust by how you look and feel?
Ok..dumbass question here but I have to ask. Im in a clean bulk mode now and the .carbs help me gain bigtime.. Is this zero carb thing gonna help me to gain or maintain lean muscle? Maybe the test run will be just that huh..a test run to see how my body will actually respond to it. I just dont want to lose any muscle I may have gained so far. Since June 23, I went from 110lbs to 124now. Im aware the start of this new diet will be draining, Im used to that when I start carb cycling anyway. Im just concerned about still gaining cause I still will be lifting heavy and taking supps.
Do you think its a big deal if I did more fat than you suggest? So if my fats come to 90g per day and I did 100g+...is that a big issue or does it have to be precise? I have no idea what calories I take in..I never measured calories before. This is very new to me..so I have to ask these questions..sorry. Im just intrigued by your methods and actually, my boy Diesel1972 here, new member, he is a zero carb guy too and is like you..phenomenal shape and conditioning even in his off season. He is 5"10, 240lbs of hard solid muscle. He competes for NPC. So, he thinks I should try this as well.
thanks for your time. I will start sunday.