PDA

View Full Version : Ox's Stable



Pages : 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 [24] 25

Ox
10-29-13, 5:33 pm
my brotha, great seein u Saturday. I gotta make it up and do sum training

P

Hey pal it was good to see you! Would be great to get together with you. I'd be willing to bet that I could benefit from your input on how to use certain movements as a means of supporting and recovering from the larger 3 movements. An example being, how could I use something like a reverse hyper to strengthen my lower back and when would be the time to use it. I'm far from a powerlifter but I've always been a firm believer that bodybuilders can benefit from a lot of the methods used by powerlifters.

Ox
10-29-13, 5:34 pm
Onwards and upwards Evan! Have you decided what your plans are for next year?

The plan is to try and gain 10 pounds of stage weight!

Ox
10-29-13, 5:36 pm
Sup Ox,

I was just wondering what your thoughts were on your appearance in this year's O compared to last year's?

Tough to say. You'd be better off asking others that were in the audience this year and last. I spoke to a few people who were there both times and the concensus was that I was better this year. personally, I thought I was a bit better this year. The only thing that I think is going to make much of a difference is to come in significantly bigger (new muscle tissue) next year.

Ox
10-29-13, 5:39 pm
Ox just wanted to drop in and say that you are an inspiration. The way you conduct yourself inspires me to train
and stay healthy. Chin up bro get I there and go harder

Thanks man. I appreciate that. And if I would encourage anyone to do anything it would be TO train hard and stay healthy. So that's good!

Ox
10-29-13, 5:51 pm
Hey Evan, hope you and all your family are doing good!! It's awesome logging in and seeing you replied. Sorry it's taken me so long to get back on here - University has just been crazy! writing an assignment on marketing as we speak.

I'm really really happy to hear that your father is doing well, its horrible watching someone who you love and care about dealing with something as horrible as cancer. I hope he continues to progress. I lost two members of my family to cancer over the last few years, granted neither were my father but I know how bad it sucks.

Hey man, no apologies. School is a main priority and I'm glad to hear that you see it as such! Never lose sight of what's most important; be it school, family, friends, your job etc...everything else can get the leftover scraps of time!

Man, I'm really sorry to hear that. After letting others know about what is going on with my father, I can't believe how many people I've spoken with that have let me know their own personal experience(s) with cancer. At first I found it scary. I literally have hear story after story...many of the ones I have heard didn't end well. Some have. Rather than be scared though it has served to remind me how delicate life can be and reaffirmed the dangers of taking one's health for granted. But even more than those two things, it has taught me that health isn't the mere absence of sickness and it has inspired me to do all that I can to improve my own health. I guess what I'm getting at is that a lot of shitty things happen...how those things speak to you depends on your hearing.

Thanks for writing back and I hope you're doing your best at school....it's important.

Ox
10-29-13, 6:00 pm
Evan is that you calling me out for being fat!? haha I'm messing - a comment like that from you really is a big deal sir. It may sound silly but just that alone is motivating. I've been following all your tips and learning from all your videos since I first started out so maybe you are a big reason for my progress.

To address the actual comment, I think I look OK, but definitely not great or anything special. But i'm still training 5 days a week and managing to balance uni work so far... so lets see if I can make anymore progress!

I will keep you updated sir.

Hahahaha no way man...I definitely wasn't implying that! I meant it in the most complimentary way.

Dude, at your age I looked OK too. If you asked me how I look right now, I'd also tell you OK. We will never be razzle dazzled with what we see in the mirror. That's why we're into bodybuilding. Guys who think they look great usually don't feel compelled to go to the extremes of bodybuilding. They usually hit their physical peak at anywhere from 18-25 years old, take up drinking and quickly decline. Not always but usually. It's like a girl who has always been really pretty...they rarely feel compelled to improve themselves be it socially, academically, physically etc etc. It's the late blooming and often over looked that usually end up being the overachievers. Again, not always but often. So, it's good that you feel that you only look "OK". If you told me that you look awesome I would likely be unsure about you.

iamthemacattack
10-30-13, 11:37 am
Tough to say. You'd be better off asking others that were in the audience this year and last. I spoke to a few people who were there both times and the concensus was that I was better this year. personally, I thought I was a bit better this year. The only thing that I think is going to make much of a difference is to come in significantly bigger (new muscle tissue) next year.

Good luck Ox, I hope you have a great off season and can't wait to see next year's improvements!

G Diesel
10-30-13, 1:20 pm
Dude, at your age I looked OK too. If you asked me how I look right now, I'd also tell you OK. We will never be razzle dazzled with what we see in the mirror. That's why we're into bodybuilding. Guys who think they look great usually don't feel compelled to go to the extremes of bodybuilding. They usually hit their physical peak at anywhere from 18-25 years old, take up drinking and quickly decline. Not always but usually. It's like a girl who has always been really pretty...they rarely feel compelled to improve themselves be it socially, academically, physically etc etc. It's the late blooming and often over looked that usually end up being the overachievers. Again, not always but often. So, it's good that you feel that you only look "OK". If you told me that you look awesome I would likely be unsure about you.

This is a great post. Lots of truth here. Awesome perspective bro.

I think it is a real blessing to be able to see yourself and your life as a work in progress.

Peace, G

Universal Rep
10-30-13, 1:24 pm
New vid from Ox...


www.youtube.com/watch?v=WpA8e5XRkio

G Diesel
10-30-13, 4:48 pm
New vid from Ox...


www.youtube.com/watch?v=WpA8e5XRkio

Nice. The genius of it is in the simplicity.

I understand the urge to just drink simple carbs and easily digestible EAAs after training and then eat my protein in whole food form. It makes sense. EAA Nitro/Nitro G was built around that exact concept.

Peace, G

Ox
10-31-13, 5:04 pm
This is a great post. Lots of truth here. Awesome perspective bro.

I think it is a real blessing to be able to see yourself and your life as a work in progress.

Peace, G

We had better be able to or we're in trouble....if it's not a work in progress then that must mean you've either made it or have given up. Champions don't give up but at the same time, I don't think they ever really "arrive"!

Ox
11-01-13, 7:20 pm
Good luck Ox, I hope you have a great off season and can't wait to see next year's improvements!

Thanks man. I'll be here...hacking away!

Ox
11-01-13, 7:30 pm
Nice. The genius of it is in the simplicity.

I understand the urge to just drink simple carbs and easily digestible EAAs after training and then eat my protein in whole food form. It makes sense. EAA Nitro/Nitro G was built around that exact concept.

Peace, G

No doubt. To tell you the truth, I've done it both ways and they both work. Back before I used to carry a cooler with me everywhere (lol at me) I used to just hit them gym with a shake in hand. I'd chug it down during the car ride home and once I got home I'd eat. Nowadays, I've got my food with me so rather than drink a shake at the gym and sit around waiting for it to go down and then eat, I'd rather do the simple carbs and aminos and be able to pound the food right after training and then get on with things. Either way works. But when i comes to Nitro, you've got the ability to use them during training, during cardio etc when you would it wouldn't be feasible to have a shake...so for than reason, Nitro is the shit.

Bigboep
11-01-13, 8:17 pm
No doubt. To tell you the truth, I've done it both ways and they both work. Back before I used to carry a cooler with me everywhere (lol at me) I used to just hit them gym with a shake in hand. I'd chug it down during the car ride home and once I got home I'd eat. Nowadays, I've got my food with me so rather than drink a shake at the gym and sit around waiting for it to go down and then eat, I'd rather do the simple carbs and aminos and be able to pound the food right after training and then get on with things. Either way works. But when i comes to Nitro, you've got the ability to use them during training, during cardio etc when you would it wouldn't be feasible to have a shake...so for than reason, Nitro is the shit.

Would you recommend this over taking torrent post workout? By the way you are an inspiration. Ive been training my 16 yr old son and he schools me sometimes saying. " dad, i read Ox does this..." Lol!

Ox
11-03-13, 9:19 pm
Would you recommend this over taking torrent post workout? By the way you are an inspiration. Ive been training my 16 yr old son and he schools me sometimes saying. " dad, i read Ox does this..." Lol!

Hahahahaha...that's funny...be sure to give your son my best.

As for Torrent, it's an excellent product. I reserve its use for when I'm deeper into my offseason and pulling out all the stops to put on size. I'm a big fan of the high leucine content. But above all else, I've experienced excellent recuperation and peak fullness using Torrent. But for right now, I use the carbo plus, glutamine, Niitro combo. A month or two and it'll be Torrent.

Bigboep
11-04-13, 6:52 pm
Hahahahaha...that's funny...be sure to give your son my best.

As for Torrent, it's an excellent product. I reserve its use for when I'm deeper into my offseason and pulling out all the stops to put on size. I'm a big fan of the high leucine content. But above all else, I've experienced excellent recuperation and peak fullness using Torrent. But for right now, I use the carbo plus, glutamine, Niitro combo. A month or two and it'll be Torrent.

Thanks for the reply. Looks like i'm on the right track then. i bracket my training with shock therapy before and torrent after. Good luck to ya in the coming year!

Londo
11-05-13, 1:23 pm
Ev,

Just wanted to drop by and say thanks for the videos you put out. I know you aren't a big fan of social media, but videos like your big on a budget and the recent pwo nutrition are extremely informative. Just ordered some carbo plus and can't wait to give it a shot. Also, your September 2011 MD was what initially got me interested in lifting. No real question, just wanted to say thanks.

Ox
11-05-13, 7:58 pm
Thanks for the reply. Looks like i'm on the right track then. i bracket my training with shock therapy before and torrent after. Good luck to ya in the coming year!

I'd say you are! Thanks man. Be sure to stop back

Ox
11-05-13, 8:07 pm
Ev,

Just wanted to drop by and say thanks for the videos you put out. I know you aren't a big fan of social media, but videos like your big on a budget and the recent pwo nutrition are extremely informative. Just ordered some carbo plus and can't wait to give it a shot. Also, your September 2011 MD was what initially got me interested in lifting. No real question, just wanted to say thanks.

Well thanks man. Though I can't take full credit for the vids as the guys at corporate have everything to do with making it all happen! But the goal is to have guys like you get something useful out of it so, either way, mission accomplished! And I'm glad to hear you like the MD column...that means a lot to me.

Swolepez
11-08-13, 11:00 am
Hey OX, I was wondering, for the last Olympia prep what was your cardio like?
What kind? How long? How many times per day?

And thanks for the supp video! It really helped out with keeping my stack plain and simple but effective.

Universal Rep
11-08-13, 11:23 am
Ev,

Just wanted to drop by and say thanks for the videos you put out. I know you aren't a big fan of social media, but videos like your big on a budget and the recent pwo nutrition are extremely informative. Just ordered some carbo plus and can't wait to give it a shot. Also, your September 2011 MD was what initially got me interested in lifting. No real question, just wanted to say thanks.

Check this out...


www.youtube.com/watch?v=hTgE0j5evDY

Universal Rep
11-08-13, 11:25 am
Has anyone seen this new Ox vid?


www.youtube.com/watch?v=jGxnv9nZTUQ

Sprint
11-08-13, 1:17 pm
Hahahaha no way man...I definitely wasn't implying that! I meant it in the most complimentary way.

Dude, at your age I looked OK too. If you asked me how I look right now, I'd also tell you OK. We will never be razzle dazzled with what we see in the mirror. That's why we're into bodybuilding. Guys who think they look great usually don't feel compelled to go to the extremes of bodybuilding. They usually hit their physical peak at anywhere from 18-25 years old, take up drinking and quickly decline. Not always but usually. It's like a girl who has always been really pretty...they rarely feel compelled to improve themselves be it socially, academically, physically etc etc. It's the late blooming and often over looked that usually end up being the overachievers. Again, not always but often. So, it's good that you feel that you only look "OK". If you told me that you look awesome I would likely be unsure about you.

Strangely, my business partner & I were talking the other day about this. We went to school together & have known each other since 11 years old, & were chatting about the "Ugly Duckling" thing. So many people we knew as kids who were at the top of their respective games back then have gone backwards, whilst those at the bottom/in the middle have tended to really press forwards. Far too many to be a coincidence or just one of those things.
Finally something of a decent theory to explain it.

Also, a big congratulations with the Olympia. Such a small percentage, of the small percentage to actually compete, even make it to the IFBB, and even fewer win Pro titles & step out onto the Olympia stage.

You're still a rookie, age-wise. We all know you'll be taking some big names on the biggest stage over the next few years.

Ox
11-08-13, 8:59 pm
Hey OX, I was wondering, for the last Olympia prep what was your cardio like?
What kind? How long? How many times per day?

And thanks for the supp video! It really helped out with keeping my stack plain and simple but effective.

For Tampa I averaged 30-45 minutes of intervals on the step mill or treadmill every day. Then, in the 7 weeks between Tampa and The O, I did cardio 3 times. Go figure.

Glad you found the vid useful!

Ox
11-08-13, 9:02 pm
Strangely, my business partner & I were talking the other day about this. We went to school together & have known each other since 11 years old, & were chatting about the "Ugly Duckling" thing. So many people we knew as kids who were at the top of their respective games back then have gone backwards, whilst those at the bottom/in the middle have tended to really press forwards. Far too many to be a coincidence or just one of those things.
Finally something of a decent theory to explain it.

Also, a big congratulations with the Olympia. Such a small percentage, of the small percentage to actually compete, even make it to the IFBB, and even fewer win Pro titles & step out onto the Olympia stage.

You're still a rookie, age-wise. We all know you'll be taking some big names on the biggest stage over the next few years.

Hahaha..ugly duckling syndrome. You're right though...you only try if you feel compelled to. Those who don't have to try rarely feel compelled to!

And thanks for the encouragement and kind words. I really appreciate it pal.

nicklepore
11-11-13, 11:42 pm
Whats up Evan, I used systemic enzymes during my recovery as you recommended, and felt they helped quite a bit. Do you still use them regularly or do you feel they are most beneficial during a cleansing/detox phase. Hope all is well and look forward to making it up your way soon to train at new haven again!

Ox
11-13-13, 3:18 pm
Whats up Evan, I used systemic enzymes during my recovery as you recommended, and felt they helped quite a bit. Do you still use them regularly or do you feel they are most beneficial during a cleansing/detox phase. Hope all is well and look forward to making it up your way soon to train at new haven again!

Hey Nick! I do still use them regularly although I didn't use them during my last offseason when I was trying to gain...I just fell off. But I started using them again after Tampa and I swear that when I added them in, they worked really quickly to bring the post show fluid rebound right back down. Strangely, they do claim that systemic enzymes will reduce swelling and reduce excess fluid retention. Been using them since. I actually notice an improved pump with them in as well....better blood flow maybe? But I really like taking them throughout the night as during the day, I'm never really on an empty stomach. I think they help decrease the load on the liver and kidneys by helping to break things down in the blood. Last year, post Olympia I FELT toxic and like I needed a detox. This year I don't feel that way. Not saying it's solely a result of using systemic enzymes either but I sincerely think they help with a lot of different things. And if what you're asking is if I think they can/should be used during an offseason as well, my answer is yes.

I hope everything is well and hope to see you soon. Good to hear from you Nick.

Swolepez
11-13-13, 8:59 pm
Hey Ox, I got another question for you, lol


I basically follow most of your layout for "Big on a Budget". It's saving me tons by the way, so thanks!

My questions is: why did you choose Ultra Whey Pro over Universal Milk & Egg which seems to be cheaper per scoop? Is it the profile? The fact that Ultra Whey Pro has faster digesting protein or taste?

I'm just wondering which protein powder to purchase next (I've been using Ultra Whey Pro for now).

N. Motta
11-14-13, 6:42 pm
Evan

Wanted to say how much I enjoyed listening to your commentary in the recent video you made. I found it highly motivating, applicable to anyone and a very healthy, refreshing perspective that I can take to heart. Honestly, if I had never heard of you, or ever seen you, that audio alone would have had just as big of an impact on me. I truly feel that my worst trait is being negative and pessimistic.

Big thanks for sharing this and striving to be a good man.

Ox
11-14-13, 8:10 pm
Hey Ox, I got another question for you, lol


I basically follow most of your layout for "Big on a Budget". It's saving me tons by the way, so thanks!

My questions is: why did you choose Ultra Whey Pro over Universal Milk & Egg which seems to be cheaper per scoop? Is it the profile? The fact that Ultra Whey Pro has faster digesting protein or taste?

I'm just wondering which protein powder to purchase next (I've been using Ultra Whey Pro for now).

Honestly, because I didn't think of Milk and Egg protein! Roll with whichever one you like best and fits your budget.

Ox
11-14-13, 8:17 pm
Evan

Wanted to say how much I enjoyed listening to your commentary in the recent video you made. I found it highly motivating, applicable to anyone and a very healthy, refreshing perspective that I can take to heart. Honestly, if I had never heard of you, or ever seen you, that audio alone would have had just as big of an impact on me. I truly feel that my worst trait is being negative and pessimistic.

Big thanks for sharing this and striving to be a good man.

Honestly, I REALLY appreciate that as it truly means a lot to me. It's very important to me, be it in print or on the forums or in a video etc etc, that people get a true feel for who I am. And it's not because I'm trying to get people to feel any certain way about me...be it in the form of like or dislike...I just really want people to be able to trust that whatever they read, see or hear (good or bad)...so long as it comes from me, is sincere.

N. Motta
11-14-13, 9:57 pm
Honestly, I REALLY appreciate that as it truly means a lot to me.

So can I have a pair of your socks?

Ox
11-15-13, 7:24 pm
So can I have a pair of your socks?

So long as you have $20, you can have 6! pairs. A 6 pack of Gold Toes are $20 right now at Macys...plus 20% off if you hit it right...somebody always one of those 20% off coupons. Sometimes you have to ask yourself; does it get any better than this? CAN it get any better than this?

N. Motta
11-15-13, 7:34 pm
I just started snickering so loud I woke up my 8 month old son.

solomon_caine
11-18-13, 7:18 am
totally off-topic, Ox...

I saw a vid of Hoss Abiad and his new meat grinder...and noticed something familiar in the background.


How come his kitchen looks a lot like yours?

Ox
11-18-13, 12:27 pm
I just started snickering so loud I woke up my 8 month old son.

My bad! Hopefully he went right back to sleep

Ox
11-18-13, 12:28 pm
totally off-topic, Ox...

I saw a vid of Hoss Abiad and his new meat grinder...and noticed something familiar in the background.


How come his kitchen looks a lot like yours?

Have you ever noticed that Fouad and I have never appeared in the same place at the same time?

rbowman91
11-18-13, 2:11 pm
Yo big Evan,

I have to give you serious props bro. I met you briefly at the last Arnold, and I just want to thank you for being so approachable. Many top level Olympia pros are the complete opposite (not trying to judge, just my experience at big events like that). But when I said whats up it was just like talking to an average meathead like myself (and i mean that in the best way possible).

I recently switched to powerlifting from bodybuilding, but i still really like watching the new vids they are posting of you and your candid way of explaining things. No matter how big you get in this game, we appreciate you staying grounded with us normal folks!

(Also, really liked how you refused to talk shit at that Olympia press conference with all the other guys. i can't stand when they do that to each other. this isn't boxing.)

solomon_caine
11-18-13, 6:41 pm
Have you ever noticed that Fouad and I have never appeared in the same place at the same time?

I did. Just found it strange...
Anyway, I read your article recently and I have to give you my sincerest thanks in providing young guns like us with the needed inspiration to pursue our craft. But, yeah, the guys at the Olympia may look freaky and all but like you said, if how you won the NY Pro is exactly what you'll do on the Mr. O, I believe you can make it as far as the other guys did. It's kinda like Dorian Yates going up against Arnie in his prime. You'll get there, Ox. They're all but human and genetically gifted at most but nothing beats hard work.

Ox
11-19-13, 6:09 pm
Yo big Evan,

I have to give you serious props bro. I met you briefly at the last Arnold, and I just want to thank you for being so approachable. Many top level Olympia pros are the complete opposite (not trying to judge, just my experience at big events like that). But when I said whats up it was just like talking to an average meathead like myself (and i mean that in the best way possible).

I recently switched to powerlifting from bodybuilding, but i still really like watching the new vids they are posting of you and your candid way of explaining things. No matter how big you get in this game, we appreciate you staying grounded with us normal folks!

(Also, really liked how you refused to talk shit at that Olympia press conference with all the other guys. i can't stand when they do that to each other. this isn't boxing.)

Hey man, thanks for all the nice things you've said...it means a lot. How are you enjoying powerlifting compared to your experience bodybuilding?

Ox
11-19-13, 6:11 pm
I did. Just found it strange...
Anyway, I read your article recently and I have to give you my sincerest thanks in providing young guns like us with the needed inspiration to pursue our craft. But, yeah, the guys at the Olympia may look freaky and all but like you said, if how you won the NY Pro is exactly what you'll do on the Mr. O, I believe you can make it as far as the other guys did. It's kinda like Dorian Yates going up against Arnie in his prime. You'll get there, Ox. They're all but human and genetically gifted at most but nothing beats hard work.

Strange indeed....

We'll see what this offseason has in store! So far so good. Time to eat big and train heavy. And walk softly. And carry a big stick. And get 9 hours of sleep each night.

machineman
11-19-13, 7:02 pm
Hey Ox, just wanted to drop a quick line. I don't get to post as much as I'd like. But your thread here and a few others are ones that I check quite often. Can't wait for the Bodybuilder video to drop. Just wanted to say it is refreshing to see that you, and the other Animal athletes, are so approachable and will talk shop with people you barely know. I met you the last time I was at the Arnold (it's been a few years now!). Anyway, keep doing what you do, brother. You inspire us "old" guys too! Here's to your future success.

Ox
11-20-13, 8:55 am
Hey Ox, just wanted to drop a quick line. I don't get to post as much as I'd like. But your thread here and a few others are ones that I check quite often. Can't wait for the Bodybuilder video to drop. Just wanted to say it is refreshing to see that you, and the other Animal athletes, are so approachable and will talk shop with people you barely know. I met you the last time I was at the Arnold (it's been a few years now!). Anyway, keep doing what you do, brother. You inspire us "old" guys too! Here's to your future success.

Thanks man. It's nice that people I barely know will talk shop with ME! You don't realize this but "you guys" inspire "us" as well.

rbowman91
11-21-13, 12:24 pm
Hey man, thanks for all the nice things you've said...it means a lot. How are you enjoying powerlifting compared to your experience bodybuilding?

I'm really enjoying it. It feels nice to lift big ass weights and focus on adding weight to the bar. HOwever, i've seen crazy "bodybuilding" gains also! I've combined 5/3/1 with the Doggcrapp program and seen incredible results.

Biggest struggle though:
training the movement vs training the muscle

its hard to learn how to train a movement, when i'm so used to isolating the muscles from bodybuilding training. though im loving the gains! I will always be a closet bodybuidler, despite how strong i get. my fav thing about powerlifting is the bodybuilding gains im making lol i look bigger and stronger and with good muscle seperation!

marcus rhodes
11-22-13, 7:50 pm
Hey man, no apologies. School is a main priority and I'm glad to hear that you see it as such! Never lose sight of what's most important; be it school, family, friends, your job etc...everything else can get the leftover scraps of time!

Man, I'm really sorry to hear that. After letting others know about what is going on with my father, I can't believe how many people I've spoken with that have let me know their own personal experience(s) with cancer. At first I found it scary. I literally have hear story after story...many of the ones I have heard didn't end well. Some have. Rather than be scared though it has served to remind me how delicate life can be and reaffirmed the dangers of taking one's health for granted. But even more than those two things, it has taught me that health isn't the mere absence of sickness and it has inspired me to do all that I can to improve my own health. I guess what I'm getting at is that a lot of shitty things happen...how those things speak to you depends on your hearing.

Thanks for writing back and I hope you're doing your best at school....it's important.

Evan, first off (and i have a feeling you may well say I shouldn't but...) I'm sorry it has again taken me a while to get back on here, University has just been nuts! assignment after assignment, but i'm here now! Yes I do try to keep everything in perspective as much as possible and stay grounded the best I can.

I was actually discussing this topic with some friends the other day, both are 18 like myself and we have all been training for similar amounts of time. Recently they have both decided to make use of 'supplements' as they were both struggling to progress. I put the question to both of them; "is there really no aspects of your daily life that could be improved first? are you doing everything to the best of your ability and doing those things consistently?". After asking the question, one of my friends stopped the supps, the other has not.

Well anyway from that we began discussing your point about not losing sight of the important things. Unfortunately my friend who has decided not to come off struggles to do as you said Evan, and its a real shame because he's a really smart kid. I'm not AT ALL saying he's a screw up or anything but he messed up his final year at school simply because he truly believes he will be an IFBB pro and therefore spent every hour he could in the gym. Im not saying he's wrong to dream big, I just think he needs to realistic with his goals. Academically he's way smarter than me but jheeze he does some dumb shit haha.

No need to apologize Evan, life sucks like that sometimes i guess and unfortunately like you said, often these things do not end well. BUT i also 100% agree with what you said, these horrible life events really make you realize just how lucky you are to simply have your health and puts in perspective other stupid shit that I will sometimes catch myself moaning about. On a daily basis I try to think of everything my Grandad taught me in life and if a situation arises I ask myself, "how would he have approached this". If nothing else, I just feel extremely privileged to have been given the opportunity to meet such an amazing and honest man, let alone being able to call him my Grandad. I did a lot of dumb shit when I was in my young teens, I just wish he had seen that I didn't follow the path I was heading down and I didn't turn out to be an idiot. But nowadays, i make sure that i spend as much time as i can with my granny, i KNOW he would have wanted that.

The two things my Grandad emphasized to me the very most were firstly; to always be honest and secondly; to always always do the very best you can- no matter what that may be in... and what you said; "I hope you're doing your best at school....it's important" sounds almost identical something he once said to me.

It means a lot to me that you replied Evan, and I truly hope your father continues to get better.

marcus rhodes
11-22-13, 8:04 pm
Hahahaha no way man...I definitely wasn't implying that! I meant it in the most complimentary way.

Dude, at your age I looked OK too. If you asked me how I look right now, I'd also tell you OK. We will never be razzle dazzled with what we see in the mirror. That's why we're into bodybuilding. Guys who think they look great usually don't feel compelled to go to the extremes of bodybuilding. They usually hit their physical peak at anywhere from 18-25 years old, take up drinking and quickly decline. Not always but usually. It's like a girl who has always been really pretty...they rarely feel compelled to improve themselves be it socially, academically, physically etc etc. It's the late blooming and often over looked that usually end up being the overachievers. Again, not always but often. So, it's good that you feel that you only look "OK". If you told me that you look awesome I would likely be unsure about you.

Well sir, ANY compliment from you is a really really big deal to me, so thank you!

I've seen a pic of you at my age ( or near my age) and you would have killed me standing next to me haha. Again, what you say is spot on- I often don't even want to look in the mirror at all haha, or I'll (on a rare occasion) get in a vest in the gym and then look in he mirror and be like "well I look like shit" and get my baggy tee back on lol.

yes-exactly!...I've actually seen that myself, largely due to going out and partying and drinking. That's a pretty cool and accurate analogy Evan- I like it. and to apply that to myself, I would not be the girl who has always been really pretty, I don't think my beard does me any favors! But seriously, i understand 100% what you mean.

I have zero plans to take up drinking anytime soon and for now I will just keep quietly grinding away!!

thanks again for replying Evan. I hope your family are well, i hope training is going well and I hope to talk soon.

Marcus

P.S sorry for the constant use of exclamation marks, i guess i just strongly agree with all your points!

ClevlndHeathen
11-24-13, 9:20 pm
Thanks man. It's nice that people I barely know will talk shop with ME! You don't realize this but "you guys" inspire "us" as well.

Ox,

I'm glad you guys see it as a two way street, the Arnold 2013 was my first time ever being at a bodybuilding event. The first time ever seeing the cage was mind blowing, and the seminars were amazing. I just wanted to hop on here and say that I appreciate how well you are to your fans and that you've inspired me to actually set goals in the gym and attempt to compete my first show just a few weeks after the Arnold 2014. Keep on keepin on your videos and advice are amazing brother!

Heathen

Ox
11-26-13, 10:59 am
I'm really enjoying it. It feels nice to lift big ass weights and focus on adding weight to the bar. HOwever, i've seen crazy "bodybuilding" gains also! I've combined 5/3/1 with the Doggcrapp program and seen incredible results.

Biggest struggle though:
training the movement vs training the muscle

its hard to learn how to train a movement, when i'm so used to isolating the muscles from bodybuilding training. though im loving the gains! I will always be a closet bodybuidler, despite how strong i get. my fav thing about powerlifting is the bodybuilding gains im making lol i look bigger and stronger and with good muscle seperation!

Good shit bro. Your experience is proof that there isn't always as much of a disconnect between bodybuilding and powerlifting as people think! It must be nice to switch things up for a change! Let me ask you, how do you find recuperating from your current style of training vs bodybuilding training? I'm curious.

Ox
11-26-13, 11:21 am
Evan, first off (and i have a feeling you may well say I shouldn't but...) I'm sorry it has again taken me a while to get back on here, University has just been nuts! assignment after assignment, but i'm here now! Yes I do try to keep everything in perspective as much as possible and stay grounded the best I can.

I was actually discussing this topic with some friends the other day, both are 18 like myself and we have all been training for similar amounts of time. Recently they have both decided to make use of 'supplements' as they were both struggling to progress. I put the question to both of them; "is there really no aspects of your daily life that could be improved first? are you doing everything to the best of your ability and doing those things consistently?". After asking the question, one of my friends stopped the supps, the other has not.

Well anyway from that we began discussing your point about not losing sight of the important things. Unfortunately my friend who has decided not to come off struggles to do as you said Evan, and its a real shame because he's a really smart kid. I'm not AT ALL saying he's a screw up or anything but he messed up his final year at school simply because he truly believes he will be an IFBB pro and therefore spent every hour he could in the gym. Im not saying he's wrong to dream big, I just think he needs to realistic with his goals. Academically he's way smarter than me but jheeze he does some dumb shit haha.

No need to apologize Evan, life sucks like that sometimes i guess and unfortunately like you said, often these things do not end well. BUT i also 100% agree with what you said, these horrible life events really make you realize just how lucky you are to simply have your health and puts in perspective other stupid shit that I will sometimes catch myself moaning about. On a daily basis I try to think of everything my Grandad taught me in life and if a situation arises I ask myself, "how would he have approached this". If nothing else, I just feel extremely privileged to have been given the opportunity to meet such an amazing and honest man, let alone being able to call him my Grandad. I did a lot of dumb shit when I was in my young teens, I just wish he had seen that I didn't follow the path I was heading down and I didn't turn out to be an idiot. But nowadays, i make sure that i spend as much time as i can with my granny, i KNOW he would have wanted that.

The two things my Grandad emphasized to me the very most were firstly; to always be honest and secondly; to always always do the very best you can- no matter what that may be in... and what you said; "I hope you're doing your best at school....it's important" sounds almost identical something he once said to me.

It means a lot to me that you replied Evan, and I truly hope your father continues to get better.

Sounds like your grandfather was an awesome guy and you are definitely lucky to have benefited from his wisdom. I think the thing is, just like he said, to always do your very best....doesn't matter what you do...always do an exemplary job of it! My father would tell me the same. After all, the things you do and how you go about them are a direct reflection of you...it's no doubt a matter of pride to some degree! I think the way you give constant thought to doing the right thing and or acting in accordance with his expectations is the very best way you could ever honor him...in reality, you're honoring him and in a way, he lives on through you...I dig that.

As for your friends or anyone else, you're nice to offer your advice. But at the end of the day, every man has to find things out for himself....at least that's usually how it seems! One thing I can say for certain; no matter how YOU want life to.go out where you see it going, there's no way to know for sure....that being said, it's probably smart to not put it all on red. Or black. Neglecting school because your friend thinks he will be a pro probably isn't the smartest. Besides, what says you can only do one thing well? Why not do well in school AND in the gym?

Just keep doing YOUR thing man.

Ox
11-26-13, 12:43 pm
Well sir, ANY compliment from you is a really really big deal to me, so thank you!

I've seen a pic of you at my age ( or near my age) and you would have killed me standing next to me haha. Again, what you say is spot on- I often don't even want to look in the mirror at all haha, or I'll (on a rare occasion) get in a vest in the gym and then look in he mirror and be like "well I look like shit" and get my baggy tee back on lol.

yes-exactly!...I've actually seen that myself, largely due to going out and partying and drinking. That's a pretty cool and accurate analogy Evan- I like it. and to apply that to myself, I would not be the girl who has always been really pretty, I don't think my beard does me any favors! But seriously, i understand 100% what you mean.

I have zero plans to take up drinking anytime soon and for now I will just keep quietly grinding away!!

thanks again for replying Evan. I hope your family are well, i hope training is going well and I hope to talk soon.

Marcus

P.S sorry for the constant use of exclamation marks, i guess i just strongly agree with all your points!

The feeling of "well I look like shit" is one that I know well...feel like it most of the year as a matter of fact. So yeah, it doesn't hurt to get used to the idea that you will likely NEVER be satisfied no matter how far you go!

If you don't mind, I prefer to imagine you as a girl who has always been really pretty.

On that note, have a happy holiday!

Ox
11-26-13, 12:50 pm
Ox,

I'm glad you guys see it as a two way street, the Arnold 2013 was my first time ever being at a bodybuilding event. The first time ever seeing the cage was mind blowing, and the seminars were amazing. I just wanted to hop on here and say that I appreciate how well you are to your fans and that you've inspired me to actually set goals in the gym and attempt to compete my first show just a few weeks after the Arnold 2014. Keep on keepin on your videos and advice are amazing brother!

Heathen

Hell, life is a two way street! Though it feels more like an interstate sometimes!

Honestly, I really appreciate you taking the time to message me. The things we say and do matter....always.

I wish you all the best in your training. Make sure to hit me up and keep me posted. I'll be here!

ClevlndHeathen
11-26-13, 1:58 pm
Hell, life is a two way street! Though it feels more like an interstate sometimes!

Honestly, I really appreciate you taking the time to message me. The things we say and do matter....always.

I wish you all the best in your training. Make sure to hit me up and keep me posted. I'll be here!

Will do boss, I look forward to the rest of your "being a bodybuilder" series, they're a great help and huge motivation!

Ox
11-26-13, 5:08 pm
Will do boss, I look forward to the rest of your "being a bodybuilder" series, they're a great help and huge motivation!

Sounds good. Glad you like the vids!

iamthemacattack
11-30-13, 7:01 am
Alright Ox,

Hope your family are well and you are enjoying the off season;

I am trying to put on some size this winter, I am currently about 230lbs, I'm 5ft 10 and my bodyfat I would guess is around 18-20%, I believe I am carb sensitive or maybe not, but I naturally hold higher % of fat than most others... I;ve never seen abs.

This is my current diet; are things looking okay or anything you would change up? My one goal for this year is to have abs come summer. (I am natural if that makes any difference)


7am; 6 whole eggs, bowl of oats (with tommy K on the eggs and a bit of brown sugar on oats)

8am - Animalpak and coffee

9:30 am; Apple,Banana, Almonds+Brazils and protein shake (with 5g creatine)

12:15pm; Steak and Sweet Potato (sweet potato) is baked with paprika and mustard powder.

3:00pm; Chicken with Pasta and sauce (either wholewheat or normal pasta and a splash of a tomato based sauce for flavour)

*Train about half 4-half 5 and down a pack of Nitro straight after

6pm; Protein shake (5g creatine)

8:45pm; 6 whole eggs, peppers, onion, chilli and a little cheese.


It's loosely based around your big on a budget plan,but mixed things up a bit to suit me.

Thanks for your time and input as ever.

Ian

Ox
11-30-13, 11:51 am
Alright Ox,

Hope your family are well and you are enjoying the off season;

I am trying to put on some size this winter, I am currently about 230lbs, I'm 5ft 10 and my bodyfat I would guess is around 18-20%, I believe I am carb sensitive or maybe not, but I naturally hold higher % of fat than most others... I;ve never seen abs.

This is my current diet; are things looking okay or anything you would change up? My one goal for this year is to have abs come summer. (I am natural if that makes any difference)


7am; 6 whole eggs, bowl of oats (with tommy K on the eggs and a bit of brown sugar on oats)

8am - Animalpak and coffee

9:30 am; Apple,Banana, Almonds+Brazils and protein shake (with 5g creatine)

12:15pm; Steak and Sweet Potato (sweet potato) is baked with paprika and mustard powder.

3:00pm; Chicken with Pasta and sauce (either wholewheat or normal pasta and a splash of a tomato based sauce for flavour)

*Train about half 4-half 5 and down a pack of Nitro straight after

6pm; Protein shake (5g creatine)

8:45pm; 6 whole eggs, peppers, onion, chilli and a little cheese.


It's loosely based around your big on a budget plan,but mixed things up a bit to suit me.

Thanks for your time and input as ever.

Ian

Hey man. The diet isn't bad. But if you're looking to put on size and minimize bodyfat gain (and I'm assuming neither is happening as you want it to) I'd consider making a coupe changes.

I don't know what amounts you're taking in of most of what you listed. But, even without knowing that, I would probably add an animal source of protein (beef, chicken or turkey etc) to the 2 egg meals you have. I find eggs are awesome but once the gains stop, adding a solid meat source to it helps with adding muscle. Generally speaking, I think for most people looking to put on clean size, I wouldn't go nuts with fruit...the two pieces you have isn't necessarily a lot but I'd have them before training if you're going to have them. Also, sticking to rice and potatoes rather than wheat, oats/ gluten products could help you keep bloat down and your metabolism running better. Also, I don't see any carbs post training...that is the one time of day you need them most. I'd either shift your carb intake forward so you have some post training or just add more carbs overall since you say you want to add more size but that depends on how much you're already taking in/what your threshold is.

Sup3rCell
11-30-13, 6:57 pm
Hey Evan,

I'll be visiting some family in the CT area for the holidays. I was wondering if you still get your fish from Bridgeport Lobster LLC? If so I was thinking about making a quick stop to check out the place. Two quick questions: Which fish do you prefer and why? Also who should I ask for!

Thanks again and hope you enjoyed your Thanksgiving

iamthemacattack
12-01-13, 4:39 am
Hey man. The diet isn't bad. But if you're looking to put on size and minimize bodyfat gain (and I'm assuming neither is happening as you want it to) I'd consider making a coupe changes.

I don't know what amounts you're taking in of most of what you listed. But, even without knowing that, I would probably add an animal source of protein (beef, chicken or turkey etc) to the 2 egg meals you have. I find eggs are awesome but once the gains stop, adding a solid meat source to it helps with adding muscle. Generally speaking, I think for most people looking to put on clean size, I wouldn't go nuts with fruit...the two pieces you have isn't necessarily a lot but I'd have them before training if you're going to have them. Also, sticking to rice and potatoes rather than wheat, oats/ gluten products could help you keep bloat down and your metabolism running better. Also, I don't see any carbs post training...that is the one time of day you need them most. I'd either shift your carb intake forward so you have some post training or just add more carbs overall since you say you want to add more size but that depends on how much you're already taking in/what your threshold is.

Thanks Evan,

So something more like this;

Eggs with chicken/tukey meal 1 with Pak,

Shake with almonds and brazils meal 2

Steak and Sweet potato meal 3

Shake and some chicken meal 4 then fruit 30 mins prior to training?

Train then Nitro.

And have chicken and Rice post workout?

Eggs veg and turkey meal 6?

I know I should really weigh everything out so that I have a much more accurate idea as to what I am putting into my body so that I can work out what sort of thresholds I have... Definitely something I will be looking to do ASAP.

Thanks for your input Ox.

David Abrahamsson
12-01-13, 8:44 am
Hi Evan, What kind of music do you listen to during a workout? Bands/songs etc

Ox
12-01-13, 9:34 am
Hey Evan,

I'll be visiting some family in the CT area for the holidays. I was wondering if you still get your fish from Bridgeport Lobster LLC? If so I was thinking about making a quick stop to check out the place. Two quick questions: Which fish do you prefer and why? Also who should I ask for!

Thanks again and hope you enjoyed your Thanksgiving

I do! I prefer fresh cod. Also, this time of year, fresh fluke (meaning it comes in whole and is filleted there) is AWESOME. But if you want fresh fluke I'd call ahead because they don't always have it. Though everything there is generally very good, I'd say that at this time of year, the fresh whole fluke is my favorite. Ask for Billy and good luck!

Ox
12-01-13, 9:36 am
Thanks Evan,

So something more like this;

Eggs with chicken/tukey meal 1 with Pak,

Shake with almonds and brazils meal 2

Steak and Sweet potato meal 3

Shake and some chicken meal 4 then fruit 30 mins prior to training?

Train then Nitro.

And have chicken and Rice post workout?

Eggs veg and turkey meal 6?

I know I should really weigh everything out so that I have a much more accurate idea as to what I am putting into my body so that I can work out what sort of thresholds I have... Definitely something I will be looking to do ASAP.

Thanks for your input Ox.

YES! I think that looks way better. Depending on what your weight is doing etc, you could even make an argument for carbs in your last meal...all depends. But I'd roll with what you listed for now and see how it goes.

Ox
12-01-13, 9:38 am
Hi Evan, What kind of music do you listen to during a workout? Bands/songs etc

The gym I train at always had a good station on that plays more current hard rock. Not sure of all the band names but there's stuff like 5 finger death punch & avenged sevenfold all the way to metallica, guns n roses, pantera, red hot chili peppers etc etc...just good rock.

Extreme
12-02-13, 12:00 pm
Evan,

Just wanted to get on here and thank you for your thoughts and insights that you've shared in regards to bodybuilding and just life in general. I've recently watched the first two installments that Animal has put out on youtube, along with the "big on a budget" segment and other things you've done, and I appreciate the simplicity of it all. I've read many of your articles and I know that your knowledge of diet and bodybuilding is far superior to the average joe, but yet you find a way to relate it to the audience watching to the point where even a beginner can understand what you're saying. I know I'm guilty of over analyzing everything, from what I eat to what I do when I'm in the gym, and in the end I find myself getting burnt out and taking too many steps in the wrong direction. With what you share and the way in which you share it its a breath of fresh air to someone like me, and it makes me realize that simple is best. So thanks again for allowing us to see a small glimpse into your daily life, and thank you for helping those of us that aspire to be something greater when we get caught up in the numbers game with diet and lifting. Good luck with the off season, and I hope you and your family have a safe and enjoyable holiday season.

rbowman91
12-02-13, 3:25 pm
Good shit bro. Your experience is proof that there isn't always as much of a disconnect between bodybuilding and powerlifting as people think! It must be nice to switch things up for a change! Let me ask you, how do you find recuperating from your current style of training vs bodybuilding training? I'm curious.

Ah good question! There are some notable differences.

When I was using the 5/3/1 and Doggcrapp hybrid, I was feeling pretty wrecked during my recovery days, or even after training. That gave me some incredible gains, but it was one of the most taxing training styles I've ever used. The most notable factor was sorness. Bodybuilding training (particularly, HIT styles) made me very sore (which I liked).

Now that I'm doing more traditional strength training, I am sore much less. However, I am very hungry during the day, and exhausted at night (i sleep 8 hours a day). Those two things usually tell me that something is working.

In my current training, the volume is much less than bodybuilding, but my frequency is much higher. I'm still able to recover well as long as I eat big and get plenty of sleep. (i'm still seeing incredible size gains, which none of my powerlifter friends give a shit about. but i'm all about it. i will always be a closet bodybuilder!)

Biggest difference: much less soreness in power lifting. However, the emphasis on big lifts, and continuously adding weight to the bar, can become very taxing.

Wrath
12-04-13, 10:08 am
What up next for you ?

Ox
12-04-13, 2:33 pm
Evan,

Just wanted to get on here and thank you for your thoughts and insights that you've shared in regards to bodybuilding and just life in general. I've recently watched the first two installments that Animal has put out on youtube, along with the "big on a budget" segment and other things you've done, and I appreciate the simplicity of it all. I've read many of your articles and I know that your knowledge of diet and bodybuilding is far superior to the average joe, but yet you find a way to relate it to the audience watching to the point where even a beginner can understand what you're saying. I know I'm guilty of over analyzing everything, from what I eat to what I do when I'm in the gym, and in the end I find myself getting burnt out and taking too many steps in the wrong direction. With what you share and the way in which you share it its a breath of fresh air to someone like me, and it makes me realize that simple is best. So thanks again for allowing us to see a small glimpse into your daily life, and thank you for helping those of us that aspire to be something greater when we get caught up in the numbers game with diet and lifting. Good luck with the off season, and I hope you and your family have a safe and enjoyable holiday season.

Probably human nature to complicate things....I do the same though I try not to! I don't know that I'd say that my knowledge of training/ nutrition is "far superior"...I've just had enough time to come full circle and make my way back to what I already knew (but forgot I know) works! Most people know enough...they just don't think they know anything or always want to believe there's a magic bullet. All roads usually lead back to basics! Anyways, I'm glad you like the vids and find them useful!

Ox
12-04-13, 2:35 pm
Ah good question! There are some notable differences.

When I was using the 5/3/1 and Doggcrapp hybrid, I was feeling pretty wrecked during my recovery days, or even after training. That gave me some incredible gains, but it was one of the most taxing training styles I've ever used. The most notable factor was sorness. Bodybuilding training (particularly, HIT styles) made me very sore (which I liked).

Now that I'm doing more traditional strength training, I am sore much less. However, I am very hungry during the day, and exhausted at night (i sleep 8 hours a day). Those two things usually tell me that something is working.

In my current training, the volume is much less than bodybuilding, but my frequency is much higher. I'm still able to recover well as long as I eat big and get plenty of sleep. (i'm still seeing incredible size gains, which none of my powerlifter friends give a shit about. but i'm all about it. i will always be a closet bodybuilder!)

Biggest difference: much less soreness in power lifting. However, the emphasis on big lifts, and continuously adding weight to the bar, can become very taxing.

Interesting...so let me ask; all things considered, would you say you're having a harder or easier time recuperating now? Or is too hard to compare?

Ox
12-04-13, 2:37 pm
What up next for you ?

I don't know man. All I know is that I need to get bigger if I'm going to be competitive! You know how it is...it's nuts!

SBoep
12-04-13, 7:54 pm
I am an aspiring Bodybuilder and am 16 (and overweight). I am still learning how to do everything and i have noticed, when watching your videos, that you take a breath, on the last rep of a bench press for example, with the bar lowered. When i take breath before my last bench rep i hold it at the top at lock out. Should I be taking that breath with the bar lowered?

Extreme
12-05-13, 10:03 am
Most people know enough...they just don't think they know anything or always want to believe there's a magic bullet.

GUILTY!!! Damn magic bullet! lol. Nah, I know it takes a lot of dedication, perseverance, and self-discipline.

Hey, I was flippin through the pages of this months FLEX mag and saw a few small pics of you, one of which had you reppin ANIMAL at the Olympia. Looked good bro!

Ox
12-05-13, 8:11 pm
I am an aspiring Bodybuilder and am 16 (and overweight). I am still learning how to do everything and i have noticed, when watching your videos, that you take a breath, on the last rep of a bench press for example, with the bar lowered. When i take breath before my last bench rep i hold it at the top at lock out. Should I be taking that breath with the bar lowered?

I usually do a rest pause at the bottom because it somehow helps me regain strength. If you like doing the rest pause at the top then that's cool. Whatever works! Take your time and be careful. At 16 I know I was overzealous and maybe even a little reckless! Always best to live to fight another day...no shame in erring on the side of caution.

Ox
12-05-13, 8:11 pm
GUILTY!!! Damn magic bullet! lol. Nah, I know it takes a lot of dedication, perseverance, and self-discipline.

Hey, I was flippin through the pages of this months FLEX mag and saw a few small pics of you, one of which had you reppin ANIMAL at the Olympia. Looked good bro!

I'll have to check it out!

SBoep
12-05-13, 9:04 pm
I usually do a rest pause at the bottom because it somehow helps me regain strength. If you like doing the rest pause at the top then that's cool. Whatever works! Take your time and be careful. At 16 I know I was overzealous and maybe even a little reckless! Always best to live to fight another day...no shame in erring on the side of caution.

Thank you for the reply. My father has some injuries due to being a little reckless like a very bad shoulder. He is mboep I think on the forum. The greatest thing he stresses to me is stretching and warming up. I was also wondering if you had any tips or advice to lose body fat. I am a naturally heavy-set guy and i think i have a slow metabolism. I really do not want to give up weight lifting.

Ox
12-06-13, 9:24 am
Thank you for the reply. My father has some injuries due to being a little reckless like a very bad shoulder. He is mboep I think on the forum. The greatest thing he stresses to me is stretching and warming up. I was also wondering if you had any tips or advice to lose body fat. I am a naturally heavy-set guy and i think i have a slow metabolism. I really do not want to give up weight lifting.

Anyone who might suggest giving up weight lifting to lose bodyfat should be avoided! Weight lifting is actually great for your metabolism. Training with good intensity and doing large compound movements like squats, deads, standing overhead presses, etc etc...basically standing, free weight compound movements will all burn a great deal of calories if done with decent weight and intensity. Furthermore, the recovery requires a good deal of calories. On top of that, the more muscle you have, the higher your metabolic rate as muscle requires a great deal of calories to maintain. DON'T GIVE UP ON WEIGHT TRAINING! Intense, heavy weight training is your best friends for getting in shape. Just don't eat processed foods...compose meals of ingredients rather than products. You can hit some cardio 3 or 4 times a week too...but I'd do it after weight training.

SBoep
12-06-13, 10:12 am
Anyone who might suggest giving up weight lifting to lose bodyfat should be avoided! Weight lifting is actually great for your metabolism. Training with good intensity and doing large compound movements like squats, deads, standing overhead presses, etc etc...basically standing, free weight compound movements will all burn a great deal of calories if done with decent weight and intensity. Furthermore, the recovery requires a good deal of calories. On top of that, the more muscle you have, the higher your metabolic rate as muscle requires a great deal of calories to maintain. DON'T GIVE UP ON WEIGHT TRAINING! Intense, heavy weight training is your best friends for getting in shape. Just don't eat processed foods...compose meals of ingredients rather than products. You can hit some cardio 3 or 4 times a week too...but I'd do it after weight training.

Yeah. I agree. And i try my best to make meals out of ingredients but sometimes there just is not enough money in the budget! I have an elliptical is that good enough? How long should i do cardio? I promise I will never give up weight lifting. I love it too much.

Ox
12-07-13, 12:47 pm
Yeah. I agree. And i try my best to make meals out of ingredients but sometimes there just is not enough money in the budget! I have an elliptical is that good enough? How long should i do cardio? I promise I will never give up weight lifting. I love it too much.

Hey man I remember being your age! The idea is always to do what you can with what you have. The elliptical is fine. When I was your age (can't believe I just said that) I bought a jump rope and used to crush that...KILLED my calves and shoulders. Truth be told, you could jump up and down for 30 minutes if you had no equipment available to you....there's always a way to make it happen. I'd start off with 15-20 minutes 3 times a week and up it as you feel is necessary.

BB-FLEXPRO
12-11-13, 8:03 am
Hey big Ox!!

How are things going for you? I just wanted to thank you regarding your Legday video that you shoot with animal a while ago! That tip with the legpress and to lift your ass up a few inches to take the Hams and Glutes out of the movement is fuckin brilliant!! Tried it today for the first time and I never felt it so much in my teardrops like today they were totally fried where as before on the leg press my ass always lifted up and I involved my Hams and Glutes way too much... Again thank you very much for the cool advise I always get something out of your videos whether its a psychological or a physical aspect of bodybuilding!

Greetz from Germany

Ox
12-13-13, 3:43 pm
Hey big Ox!!

How are things going for you? I just wanted to thank you regarding your Legday video that you shoot with animal a while ago! That tip with the legpress and to lift your ass up a few inches to take the Hams and Glutes out of the movement is fuckin brilliant!! Tried it today for the first time and I never felt it so much in my teardrops like today they were totally fried where as before on the leg press my ass always lifted up and I involved my Hams and Glutes way too much... Again thank you very much for the cool advise I always get something out of your videos whether its a psychological or a physical aspect of bodybuilding!

Greetz from Germany

Hey man that's great to hear! Glad it helped and thanks for watching.

marcus rhodes
12-19-13, 9:18 pm
Sounds like your grandfather was an awesome guy and you are definitely lucky to have benefited from his wisdom. I think the thing is, just like he said, to always do your very best....doesn't matter what you do...always do an exemplary job of it! My father would tell me the same. After all, the things you do and how you go about them are a direct reflection of you...it's no doubt a matter of pride to some degree! I think the way you give constant thought to doing the right thing and or acting in accordance with his expectations is the very best way you could ever honor him...in reality, you're honoring him and in a way, he lives on through you...I dig that.

As for your friends or anyone else, you're nice to offer your advice. But at the end of the day, every man has to find things out for himself....at least that's usually how it seems! One thing I can say for certain; no matter how YOU want life to.go out where you see it going, there's no way to know for sure....that being said, it's probably smart to not put it all on red. Or black. Neglecting school because your friend thinks he will be a pro probably isn't the smartest. Besides, what says you can only do one thing well? Why not do well in school AND in the gym?

Just keep doing YOUR thing man.

Evan, first off- before ANYTHING else, I hope your family, your father and yourself are all doing well! I especially hope your father is still progressing well in his recovery.

Secondly- I'm sorry its taken me such a long time to respond again!! been busy with university,exams and just life in general.

You are 100% right Evan, I was truly blessed to have had such an amazing person as my grandfather and nowadays that is the positive light that I try to view it in.

Well, on that topic of always doing your very best; I think your father must have done an awesome job of getting that across to you... If i remember correctly in a video a few years ago now, you told the story of when you worked in your local shop/store (I think you said it was a GNC) and you really emphasised how even when just completing tasks such as helping out a customer with something relatively simple, you would do it to your best ability. Recently, that is something I have really been trying to focus on, in various tasks that arise in daily life rather than just doing that on things that are perceived as being more important. Furthermore, I have also found myself applying this in the gym... I mean if I can get under a squat bar and give it everything I've got, why should I be unable to do that on 'lesser' exercises. I guess I've' never thought of it in that sense Evan, but that is a really nice way of looking at it and i think you are right. I will still catch myself now and then though saying to myself "stop acting like an idiot... what would he have thought of that".

Yes definitely!! and I think that often when we do go on to find things out for ourselves we will often learn a lot better that way compared to simply being told what is the correct way to do something and what isn't. However, I guess when it comes to health, that isn't quite true in the same way. haha exactly! one aspect of life does not necessarily have to suffer to be successful in another aspect I don't think. In relation to what you said about "no matter how YOU want life to... there's no way to know for sure".... that again brings me back to something I heard you say in a video... "if you want to make god laugh, make a plan" or something along those lines.


Thats the plan Evan !! and the thing I need to be doing right now is working on my damn back!! well and my legs actually, oh and chest, oh yeah and my shoulders, and my arms!! haha so to summarise from that EVERYTHING is awful.

marcus rhodes
12-19-13, 9:23 pm
The feeling of "well I look like shit" is one that I know well...feel like it most of the year as a matter of fact. So yeah, it doesn't hurt to get used to the idea that you will likely NEVER be satisfied no matter how far you go!

If you don't mind, I prefer to imagine you as a girl who has always been really pretty.

On that note, have a happy holiday!

haha yep I'm definitely getting used to that feeling!! I'm currently working with John Meadows, maybe he can help me just enough to make me think I look "not quite as shit as before but still shit"

Evan- I don't mind that ONE BIT!!!

But if I'm really pretty what does that make you????

Finally... I wish you and your family a VERY Merry Christmas!!



Marcus

BB-FLEXPRO
12-26-13, 2:26 pm
Hey Ox!

Me again lol. Since we have the rare opportunity to hit up a top pro I wanted to ask you if you could give me some feedback on my plan for 2014....So I plan on doing a contest maybe in Juli/August (not sure yet because it depends on some personal factors for me). Anyway I need to get pretty shredded until Mai/June to be in striking distance for a contest late summer. Im 57 / 200 pounds at 16-17% bf that should be a solid base but Ill have to lose quite a bit.

Conversly to former contest diets I plan on training twice a day with weights (pretty high volume) this time and using a lot less cardio or pushing cardio out as far as I can while losing bodyfat. Nutrition wise I thought of a 50:50 Protein/Carb Diet with a moderate fat content. Carbs will all placed around my workouts other meals will all be protein/fat. As I get deeper into the diet Ill probably lower the carbs gradually and increase my protein and fat. Every Sunday I want to throw in a Load but not a Junk Refeed...Only High Glycemic Carbs with fat and protein as low as possible to keep the metabolism on fire.

What do you think about the outlined plan could I get into single body fat digits doing it this way? Its pretty awesome that I have 5-6 months to prep but I dont know if I can accomplish a serious bodyfat decrease while holding on to my muscle mass (or even gaining a little because of the frequent training) instead of just "recomping" a bit...

thanks a lot!!

AlexL
12-28-13, 4:23 pm
Hey Evan,

Firstly, I would just like to say that you are one of if not my favorite bodybuilder and that it is an honor to talk to you.

Secondly, I was wondering if you could help me out with a couple things:

I am 14 years old, weigh about 140 lbs and am at about 10% bodyfat. I have been working out for about six months and have been getting great results. In a couple weeks I want to start my first bulk. In terms of nutrition I was planning on modifying your off-season diet to fit my calorie requirements (about 3000 calories). Would this be okay, and if so, would you have any alternatives to all the shakes because I'm pretty much broke. Next, in terms of training I was thinking of training 5 days a week. My split is going to probably look like this:

Sunday: Rest
Monday: Delts, Traps, Triceps, Abs
Tuesday: Back
Wednesday: Rest
Thursday: Chest, Biceps, Forearms, Abs
Friday: Quads
Saturday: Hamstrings, Calves, Abs

I also play water polo and have practices 5 times a week which all have about 30-60 minutes of cardio. Based on that is my split too much? Also, should I do cardio on days that I don't have a practice? Any other suggestions you have would be great.

Thank you very much for your time,

Alex

Ox
12-29-13, 8:14 pm
Evan, first off- before ANYTHING else, I hope your family, your father and yourself are all doing well! I especially hope your father is still progressing well in his recovery.

Secondly- I'm sorry its taken me such a long time to respond again!! been busy with university,exams and just life in general.

You are 100% right Evan, I was truly blessed to have had such an amazing person as my grandfather and nowadays that is the positive light that I try to view it in.

Well, on that topic of always doing your very best; I think your father must have done an awesome job of getting that across to you... If i remember correctly in a video a few years ago now, you told the story of when you worked in your local shop/store (I think you said it was a GNC) and you really emphasised how even when just completing tasks such as helping out a customer with something relatively simple, you would do it to your best ability. Recently, that is something I have really been trying to focus on, in various tasks that arise in daily life rather than just doing that on things that are perceived as being more important. Furthermore, I have also found myself applying this in the gym... I mean if I can get under a squat bar and give it everything I've got, why should I be unable to do that on 'lesser' exercises. I guess I've' never thought of it in that sense Evan, but that is a really nice way of looking at it and i think you are right. I will still catch myself now and then though saying to myself "stop acting like an idiot... what would he have thought of that".

Yes definitely!! and I think that often when we do go on to find things out for ourselves we will often learn a lot better that way compared to simply being told what is the correct way to do something and what isn't. However, I guess when it comes to health, that isn't quite true in the same way. haha exactly! one aspect of life does not necessarily have to suffer to be successful in another aspect I don't think. In relation to what you said about "no matter how YOU want life to... there's no way to know for sure".... that again brings me back to something I heard you say in a video... "if you want to make god laugh, make a plan" or something along those lines.


Thats the plan Evan !! and the thing I need to be doing right now is working on my damn back!! well and my legs actually, oh and chest, oh yeah and my shoulders, and my arms!! haha so to summarise from that EVERYTHING is awful.

Hahahahaha...to this day, oftentimes when I do things I picture the expression I would expect to see on my father's face in response to the quality, or lack thereof, of work I'm doing. The half-assed attempt gets the look of dissapointment and head shaking back and forth. The thorough job gets the modest nod. I guess because I always viewed my father and his work as "the standard" of what to do/how to do it, his approval was/still is important to me.

At the end of the day, we do our best. And if we fall short, we admit it to ourselves!

Ox
12-29-13, 8:17 pm
haha yep I'm definitely getting used to that feeling!! I'm currently working with John Meadows, maybe he can help me just enough to make me think I look "not quite as shit as before but still shit"

Evan- I don't mind that ONE BIT!!!

But if I'm really pretty what does that make you????

Finally... I wish you and your family a VERY Merry Christmas!!



Marcus

That's fantastic. I think John is an extremely bright guy. The thing admire most is that he seems to care about good nutrition...not just conventional "bodybuilding" nutrition. Personally, I think the disparity between the two can be narrowed and guys like John are educating people to show them that good nutrition is good nutrition and that there is a parallel between looking great and being healthy.

Thanks man, hope you had a great Christmas and if I don't catch you before then, have a happy new year.

Ox
12-29-13, 8:28 pm
Hey Ox!

Me again lol. Since we have the rare opportunity to hit up a top pro I wanted to ask you if you could give me some feedback on my plan for 2014....So I plan on doing a contest maybe in Juli/August (not sure yet because it depends on some personal factors for me). Anyway I need to get pretty shredded until Mai/June to be in striking distance for a contest late summer. Im 57 / 200 pounds at 16-17% bf that should be a solid base but Ill have to lose quite a bit.

Conversly to former contest diets I plan on training twice a day with weights (pretty high volume) this time and using a lot less cardio or pushing cardio out as far as I can while losing bodyfat. Nutrition wise I thought of a 50:50 Protein/Carb Diet with a moderate fat content. Carbs will all placed around my workouts other meals will all be protein/fat. As I get deeper into the diet Ill probably lower the carbs gradually and increase my protein and fat. Every Sunday I want to throw in a Load but not a Junk Refeed...Only High Glycemic Carbs with fat and protein as low as possible to keep the metabolism on fire.

What do you think about the outlined plan could I get into single body fat digits doing it this way? Its pretty awesome that I have 5-6 months to prep but I dont know if I can accomplish a serious bodyfat decrease while holding on to my muscle mass (or even gaining a little because of the frequent training) instead of just "recomping" a bit...

thanks a lot!!

Honestly, it's too much of a plan! It might be exactly what you need but I have no way to know that. It could work. It could be crap. Who knows? My advice is to look at what you're currently doing and base your decisions off of that. Never a good idea to just change everything. Dietting is like training. In training, the amount of weight you use and the number of reps you get are a progression of the former training session....it's all in relation to what you've been doing. Same with diet. What and how much you eat tomorrow to elicit a change are in relation to what you ate today. I think a lot of what you are trying to anticipate can't be anticipated. Once you're walking (which you already are) one step brings you to then next. You don't need to know how many steps it's going to take to walk a mile...all you really need to know is to keep taking steps. Likewise, your best bet for diet is to make incremental adjustments as necessary all based off what you are doing at the moment and what is happening.

Ox
12-29-13, 8:40 pm
Hey Evan,

Firstly, I would just like to say that you are one of if not my favorite bodybuilder and that it is an honor to talk to you.

Secondly, I was wondering if you could help me out with a couple things:

I am 14 years old, weigh about 140 lbs and am at about 10% bodyfat. I have been working out for about six months and have been getting great results. In a couple weeks I want to start my first bulk. In terms of nutrition I was planning on modifying your off-season diet to fit my calorie requirements (about 3000 calories). Would this be okay, and if so, would you have any alternatives to all the shakes because I'm pretty much broke. Next, in terms of training I was thinking of training 5 days a week. My split is going to probably look like this:

Sunday: Rest
Monday: Delts, Traps, Triceps, Abs
Tuesday: Back
Wednesday: Rest
Thursday: Chest, Biceps, Forearms, Abs
Friday: Quads
Saturday: Hamstrings, Calves, Abs

I also play water polo and have practices 5 times a week which all have about 30-60 minutes of cardio. Based on that is my split too much? Also, should I do cardio on days that I don't have a practice? Any other suggestions you have would be great.

Thank you very much for your time,

Alex
\
Hey man. Thanks for stopping in. Right away, a couple things come to mind. At 14, seeing as you're relatively new to training, nearly anything you do will produce results! However, rest is also very important, not only at your age but in general. And it looks like you have a pretty busy schedule. I definitely wouldn't recommend any more cardio than what you get at water polo practice. As for training, I would play it by ear and see how you feel. I am tempted to recommend that you only train with weights 3 days a week making chest, back and legs the focus of your training and mastering the compound movements like bench, squat and deadlift. These movements will help you develop proper coordination and structural integrity. I would start with 3 days and go up from there if need be. Like I said, nearly anything you do will produce results. BUT, the results can level off pretty quickly if you don't give your body the chance to heal. On the topic of healing is nutrition. I would make it a priority to eat x times each day and to stay away from processed foods. Obviously, protein is important but so are fats and considering your level of activity, so are carbohydrates. Whole eggs, chicken, beef, fish, peanut butter, nuts and seeds, oats, pasta, rice, potatoes, plenty of fruits and vegetables and even dairy if it agrees with you are all foods that you should aim to comprise your diet of. It's okay to be diligent but don't get too nuts. Enjoy yourself. You have LOTS of time. Work hard but be safe! And HAVE FUN....some of the best years of your life are about to unfold!

BB-FLEXPRO
12-30-13, 3:50 am
Honestly, it's too much of a plan! It might be exactly what you need but I have no way to know that. It could work. It could be crap. Who knows? My advice is to look at what you're currently doing and base your decisions off of that. Never a good idea to just change everything. Dietting is like training. In training, the amount of weight you use and the number of reps you get are a progression of the former training session....it's all in relation to what you've been doing. Same with diet. What and how much you eat tomorrow to elicit a change are in relation to what you ate today. I think a lot of what you are trying to anticipate can't be anticipated. Once you're walking (which you already are) one step brings you to then next. You don't need to know how many steps it's going to take to walk a mile...all you really need to know is to keep taking steps. Likewise, your best bet for diet is to make incremental adjustments as necessary all based off what you are doing at the moment and what is happening.

Thanks a lot man I get what you are trying to say....maybe its not that wise to take 5 steps all at once but 1 at a time. Of course if something is not working the way I pretended (which is quite possible lol) I will change certain things. As far as training and diet goes I pretty much spent the second half of 2013 to get my body acclimated to training twice a day with weights multiple times a week so I did it already but not 6 Days a Week so I guess it would be kinda the next "step" for me to at least try it more frequently. Once I feel my body signals me to back off I usualy take it easier for a few days until Im good to go again so that worked really well in the past. Nutrition wise its pretty much the same thing..Last year about that time I was starving myself only eating 1800-2000 calories a day because I was "afraid to eat". Now Im eating approx. 3500 kcal every day and Im way leaner than in the past so I feel that "prepared" my body in a way to handle a bigger workload and my metabolism should be on a way higher level as well. But you are totally right when I tried to "eat like a pro" I was a total mess until I made slower increments from MY baseline which worked of course a lot better.
Just so you know that Im not jumping straight from training 3 times a week to 6 times twice a day and stuff that would be doomed to fail lol. Anyway thank you very much maybe Ill get back to you if Im in the middle of my prep and need some spot an advice!

Happy new Year for you and your loved ones Evan!

AlexL
12-30-13, 6:07 pm
\
Hey man. Thanks for stopping in. Right away, a couple things come to mind. At 14, seeing as you're relatively new to training, nearly anything you do will produce results! However, rest is also very important, not only at your age but in general. And it looks like you have a pretty busy schedule. I definitely wouldn't recommend any more cardio than what you get at water polo practice. As for training, I would play it by ear and see how you feel. I am tempted to recommend that you only train with weights 3 days a week making chest, back and legs the focus of your training and mastering the compound movements like bench, squat and deadlift. These movements will help you develop proper coordination and structural integrity. I would start with 3 days and go up from there if need be. Like I said, nearly anything you do will produce results. BUT, the results can level off pretty quickly if you don't give your body the chance to heal. On the topic of healing is nutrition. I would make it a priority to eat x times each day and to stay away from processed foods. Obviously, protein is important but so are fats and considering your level of activity, so are carbohydrates. Whole eggs, chicken, beef, fish, peanut butter, nuts and seeds, oats, pasta, rice, potatoes, plenty of fruits and vegetables and even dairy if it agrees with you are all foods that you should aim to comprise your diet of. It's okay to be diligent but don't get too nuts. Enjoy yourself. You have LOTS of time. Work hard but be safe! And HAVE FUN....some of the best years of your life are about to unfold!

Thank you very much for your advice! I will definitely try to do everything you talked about.

I have one more question that I was hoping you could help me out with, if I were to have the money for supplements, what would yo recommend. I would asume a multi-vitamin and Omega-3, anything else?

Dukemineralz
01-01-14, 2:58 pm
Here's to a hell of a good year big ox.

GoodmanBarbell
01-01-14, 5:51 pm
Hey Ox,

First off happy new years!

Im 10 weeks out this Friday and had a question. What's your take on training 2x per day? Right now I hit every muscle hard each day and was wondering if there is a benefit to hitting the weights 2x per day or will I do more damage than good?

Any insight would be greatly appreciated.

Best of luck in 2014

Ox
01-02-14, 7:57 am
Thanks a lot man I get what you are trying to say....maybe its not that wise to take 5 steps all at once but 1 at a time. Of course if something is not working the way I pretended (which is quite possible lol) I will change certain things. As far as training and diet goes I pretty much spent the second half of 2013 to get my body acclimated to training twice a day with weights multiple times a week so I did it already but not 6 Days a Week so I guess it would be kinda the next "step" for me to at least try it more frequently. Once I feel my body signals me to back off I usualy take it easier for a few days until Im good to go again so that worked really well in the past. Nutrition wise its pretty much the same thing..Last year about that time I was starving myself only eating 1800-2000 calories a day because I was "afraid to eat". Now Im eating approx. 3500 kcal every day and Im way leaner than in the past so I feel that "prepared" my body in a way to handle a bigger workload and my metabolism should be on a way higher level as well. But you are totally right when I tried to "eat like a pro" I was a total mess until I made slower increments from MY baseline which worked of course a lot better.
Just so you know that Im not jumping straight from training 3 times a week to 6 times twice a day and stuff that would be doomed to fail lol. Anyway thank you very much maybe Ill get back to you if Im in the middle of my prep and need some spot an advice!

Happy new Year for you and your loved ones Evan!

I get the feeling that you know what you're doing. Definitely hit me up and let me know how everything is going.

Ox
01-02-14, 8:09 am
Thank you very much for your advice! I will definitely try to do everything you talked about.

I have one more question that I was hoping you could help me out with, if I were to have the money for supplements, what would yo recommend. I would asume a multi-vitamin and Omega-3, anything else?

No problem. As for supps, a solid multi and an EFA product (animal source) are at the top of my list. Beyond those two, it depends on you. for example, a couple weeks back I got HAMMERED with a virus...chest hurt, coughing up brown stuff, sore throat, stuffed head, fever, chills...you name it, it happened. Someone reccomended extra vitamin D3...said it was great for immune function among a host of other things and how many of us may need more in the wintertime and more in general. I SWEAR, as soon as I started taking it, I started to get better. Now I'm convinced I should take it all the time. I feel better all around. It's cheap and effective. Magnesium is another thing I have found I need extra of. Basically, what I'm saying is that there are fundamental things (like vitamins, minerals and EFAs) that I feel are CRUCIAL and come before anything else. Even desiccated liver tabs are very basic, effective and close to whole food...and they're cheap. But it takes time to figure out your body and what you need. Beyond the basics, the combo I would 100% reccomend is a carb drink plus aminos. I'm a huge Nitro advocate but I don't know what your budget is. And carbo plus is a cheap and effective carb drink. Do you NEED the two? No. Do I think you will see results/improvment from them? Absolutely. My advice is to take your time and get rolling with the essentials. Desiccated liver tabs like Uniliver with each meal is a cost effective way to get results. And maybe a carb drink like Carbo Plus. If you can swing the Nitro great, if not hold off...you have tons of time. Uniliver and Carbo Plus are two cost effective products that could help you out significantly.

Ox
01-02-14, 8:10 am
Here's to a hell of a good year big ox.

Here here!

Ox
01-02-14, 8:13 am
Hey Ox,

First off happy new years!

Im 10 weeks out this Friday and had a question. What's your take on training 2x per day? Right now I hit every muscle hard each day and was wondering if there is a benefit to hitting the weights 2x per day or will I do more damage than good?

Any insight would be greatly appreciated.

Best of luck in 2014

Not sure if I'm understanding it right but are you training every muscle every day? Training each muscle group 7x per week? Would you be doubling that to training everything 2x a day/14 times a week? If so I think it's nuts. But then again, if it works then who cares.

I think that, depending on how you train, it could be very difficult to recover from. COULD work though. Maybe try it one or two days for a week or two and see how your body responds.

GoodmanBarbell
01-02-14, 8:35 am
Not sure if I'm understanding it right but are you training every muscle every day? Training each muscle group 7x per week? Would you be doubling that to training everything 2x a day/14 times a week? If so I think it's nuts. But then again, if it works then who cares.

I think that, depending on how you train, it could be very difficult to recover from. COULD work though. Maybe try it one or two days for a week or two and see how your body responds.

Sorry, I should have explained it a bit better. I hit 1 muscle group per day. mon/chest, tue/back, wed/legs, thur/shoulders, fri/arms, sat and sun off.

I was curious at 10 weeks out if I would benefit from say mon: am session chest pm session back or something similar? or stick to what I am doing thus far.

Thanks for getting back so quickly.

AlexL
01-03-14, 2:35 pm
No problem. As for supps, a solid multi and an EFA product (animal source) are at the top of my list. Beyond those two, it depends on you. for example, a couple weeks back I got HAMMERED with a virus...chest hurt, coughing up brown stuff, sore throat, stuffed head, fever, chills...you name it, it happened. Someone reccomended extra vitamin D3...said it was great for immune function among a host of other things and how many of us may need more in the wintertime and more in general. I SWEAR, as soon as I started taking it, I started to get better. Now I'm convinced I should take it all the time. I feel better all around. It's cheap and effective. Magnesium is another thing I have found I need extra of. Basically, what I'm saying is that there are fundamental things (like vitamins, minerals and EFAs) that I feel are CRUCIAL and come before anything else. Even desiccated liver tabs are very basic, effective and close to whole food...and they're cheap. But it takes time to figure out your body and what you need. Beyond the basics, the combo I would 100% reccomend is a carb drink plus aminos. I'm a huge Nitro advocate but I don't know what your budget is. And carbo plus is a cheap and effective carb drink. Do you NEED the two? No. Do I think you will see results/improvment from them? Absolutely. My advice is to take your time and get rolling with the essentials. Desiccated liver tabs like Uniliver with each meal is a cost effective way to get results. And maybe a carb drink like Carbo Plus. If you can swing the Nitro great, if not hold off...you have tons of time. Uniliver and Carbo Plus are two cost effective products that could help you out significantly.

That helped me out a lot!

Thanks again for your time and good luck in 2014!

Bench315
01-03-14, 9:00 pm
Evan, nice to meet you. First off i would like to say thanks dude you're a major inspiration on my journey to improving myself and fulfilling my dream one day. Quickly about me i'm twenty-one years old. I've been training since i was sixteen and can only say i've been bodybuilding (eating,training,mental aspect) correctly for a couple of months around 4. I feel i've broken through a mental barrier that was blocking my way because as of late i've been drastically improving. I feel confident about doing a show maybe later this year. No question here even though it's a q & a. Just wanted to say thanks man for the animal videos the positive feedback you send to the guys who are hungry and want to get after it. In the video where you take about celebrities or other people being so far removed from where we are. I can tell you man i don't see it like that anymore. That difference in my thinking has enabled to start moving very quickly to where i will be one day.

Thanks again
Carlos J

fuckkk yeahhh TEAM ANIMAL!!!

Ox
01-03-14, 9:17 pm
Sorry, I should have explained it a bit better. I hit 1 muscle group per day. mon/chest, tue/back, wed/legs, thur/shoulders, fri/arms, sat and sun off.

I was curious at 10 weeks out if I would benefit from say mon: am session chest pm session back or something similar? or stick to what I am doing thus far.

Thanks for getting back so quickly.

Okay cool. Now I got it.

2 sessions per day can be difficult depending on how you train. If you train heavy and intense and do a decent amount of volume, it could be tough to recover. Assuming your eating is 100%, you get enough rest and you train HARD, recuperation usually becomes the limiting factor for most. If it weren't, those who have the time to dedicate to it (those who do it for a living mainly) would spend all day at the gym if it was going to yield better results. Unfortunately, it rarely does. Of course, like everything else, it depends on the person and their recuperative ability. IF you want to try it (and I think you should...if for no other reason, to satisfy your own curiousity....it COULD lead to something good) I would try it with either two smaller, less demanding muscle groups or a large muscle group and a small one. For example, arms in the a.m. and delts at night. I think combining back, chest and or legs (again, assuming you train them hard and heavy using compound freeweight movements) would be the wrong place to start. I'm really curious to hear how it works for you so make sure you keep me posted. Good luck

Ox
01-03-14, 9:19 pm
That helped me out a lot!

Thanks again for your time and good luck in 2014!

Good! Best of luck to you too pal.

Ox
01-03-14, 9:35 pm
Evan, nice to meet you. First off i would like to say thanks dude you're a major inspiration on my journey to improving myself and fulfilling my dream one day. Quickly about me i'm twenty-one years old. I've been training since i was sixteen and can only say i've been bodybuilding (eating,training,mental aspect) correctly for a couple of months around 4. I feel i've broken through a mental barrier that was blocking my way because as of late i've been drastically improving. I feel confident about doing a show maybe later this year. No question here even though it's a q & a. Just wanted to say thanks man for the animal videos the positive feedback you send to the guys who are hungry and want to get after it. In the video where you take about celebrities or other people being so far removed from where we are. I can tell you man i don't see it like that anymore. That difference in my thinking has enabled to start moving very quickly to where i will be one day.

Thanks again
Carlos J

fuckkk yeahhh TEAM ANIMAL!!!

Thanks Carlos. I'm glad to hear you're motivated! And congratulations on an improved outlook...things are often what you make them. It's great that you've come to that realization at 21...some people NEVER grasp that. The truth is that everyone is human and everyone's path to success is paved with more or less the same asphalt. We all have different strengths, aptitudes etc. But I think that most successful people share certain similarities in terms of their mindset and what they've had to go through to achieve. We can all learn from the successes of others....if we do, any of us can become successful. I believe that.

Keep moving in the right direction. Good luck.

Bench315
01-03-14, 9:47 pm
Thanks Carlos. I'm glad to hear you're motivated! And congratulations on an improved outlook...things are often what you make them. It's great that you've come to that realization at 21...some people NEVER grasp that. The truth is that everyone is human and everyone's path to success is paved with more or less the same asphalt. We all have different strengths, aptitudes etc. But I think that most successful people share certain similarities in terms of their mindset and what they've had to go through to achieve. We can all learn from the successes of others....if we do, any of us can become successful. I believe that.

Keep moving in the right direction. Good luck.


Thank you very much for the inspiring words. Waiting for my last meal to come around and off to sleep. The Arnold Classic is yours man take it! Haha

David Abrahamsson
01-06-14, 5:05 pm
Evan, what are your thoughts on Carb backloading?

Ox
01-09-14, 8:20 am
Thank you very much for the inspiring words. Waiting for my last meal to come around and off to sleep. The Arnold Classic is yours man take it! Haha

Thanks pal and good luck!

Ox
01-09-14, 8:21 am
Evan, what are your thoughts on Carb backloading?

I don't know anything about it!

Extreme
01-10-14, 2:44 pm
Hey Evan,

Just a quick observation/question for ya. I noticed a shirt you were wearing in the recent "Being a Bodybuilder" series that had the ANIMAL logo in white with the quote found in your signature just below it...any possibility that shirt gets put into production to give some of us a chance to purchase it so we can rep ANIMAL and show our support to both the company and yourself? I know I for one would do it.

Ox
01-14-14, 4:59 pm
Hey Evan,

Just a quick observation/question for ya. I noticed a shirt you were wearing in the recent "Being a Bodybuilder" series that had the ANIMAL logo in white with the quote found in your signature just below it...any possibility that shirt gets put into production to give some of us a chance to purchase it so we can rep ANIMAL and show our support to both the company and yourself? I know I for one would do it.

The red with white lettering was done the first year I competed at the Arnold (2011). It may have been done another time as well. I don't know of any plans to produce it or one like it for sale again. Of course., that isn't to say it won't happen...the guys at corporate are always doing something new. If you really like it I suppose the way to increase the odds of the shirt being made is to let corporate know how much you like it! Assuming you're not the only one who likes it and they get enough requests, I'd say there's a good chance they'll print something like that again.

Bench315
01-16-14, 12:56 am
Hey Evan, when weighing your food which do you think is best by the gram or oz? And with certain foods do you vary on weighing them dry(uncooked) or cooked? For example prepping rice for the day. Or ground beef,chicken,steak?

Ox
01-17-14, 3:36 pm
Hey Evan, when weighing your food which do you think is best by the gram or oz? And with certain foods do you vary on weighing them dry(uncooked) or cooked? For example prepping rice for the day. Or ground beef,chicken,steak?

The unit of measurement you use doesn't matter. Although, technically, you could get more specific with grams if you wanted to. Whichever unit you are accustomed to should be fine. For meats, I think cooked weight is more accurate. With things like rice, oats etc, I think dry weight is better. I guess the point is, whichever form contains less fluid is the better one (in my opinion) to go with. But what matters most is that whichever you choose to be consistent with it.

C.Coronato
01-18-14, 10:09 am
I see you doing big things as always OX. Im watching and learning. Hope the family is well.

Bench315
01-18-14, 12:19 pm
The unit of measurement you use doesn't matter. Although, technically, you could get more specific with grams if you wanted to. Whichever unit you are accustomed to should be fine. For meats, I think cooked weight is more accurate. With things like rice, oats etc, I think dry weight is better. I guess the point is, whichever form contains less fluid is the better one (in my opinion) to go with. But what matters most is that whichever you choose to be consistent with it.

Thanks again Evan. Paying attention to these little details is what i find makes a major difference in the long run. Kill it at the Arnold!!

skull
01-21-14, 9:13 am
Hi evan you are inspiring me . I like yours philosophy, and i want to ask you about chest.
I want to put some serious mass on my pecs, and here is my chest workout routine:
*5 sets of Bench press 8-10 reps
*5 sets of dips till failure
*5 sets of dumbbell press 8-10 reps
*5 sets of incline bench press 8-10 reps
*5 sets of incline dumbbell press 8-10 reps
*3 super-sets od flyng dumbbell and cable crossover aprx. 10 reps

is it too much of sets and should i concentrate on some heavier sets with smaller number of reps.

Best regards to you and your family.

Ox
01-22-14, 8:42 am
I see you doing big things as always OX. Im watching and learning. Hope the family is well.

I see YOU doing big things pal! As for me, I'm just a guy from CT who likes to lift heavy things : )

Ox
01-22-14, 8:43 am
Thanks again Evan. Paying attention to these little details is what i find makes a major difference in the long run. Kill it at the Arnold!!

Consistency is the key! That is assuming you consistently do the right thing! Thanks man

Ox
01-22-14, 8:45 am
Hi evan you are inspiring me . I like yours philosophy, and i want to ask you about chest.
I want to put some serious mass on my pecs, and here is my chest workout routine:
*5 sets of Bench press 8-10 reps
*5 sets of dips till failure
*5 sets of dumbbell press 8-10 reps
*5 sets of incline bench press 8-10 reps
*5 sets of incline dumbbell press 8-10 reps
*3 super-sets od flyng dumbbell and cable crossover aprx. 10 reps

is it too much of sets and should i concentrate on some heavier sets with smaller number of reps.

Best regards to you and your family.

My immediate response is that it is too much. However, what I should say is that for me and for how I train it would be too much for me. Not so much what you do but how you do it. If you're going to failure on all those sets then I'd ask if you're seeing good results. If you are, then keep doing it. If you're not getting where you want to go, change it!

ben_w
01-22-14, 1:52 pm
Evan I'm a huge fan, just joined the forum and wanted to say your vids help me get through my cardio sessions every week lol

Hope to get to meet you at the Arnold this year!

marcus rhodes
01-22-14, 7:50 pm
Hahahahaha...to this day, oftentimes when I do things I picture the expression I would expect to see on my father's face in response to the quality, or lack thereof, of work I'm doing. The half-assed attempt gets the look of dissapointment and head shaking back and forth. The thorough job gets the modest nod. I guess because I always viewed my father and his work as "the standard" of what to do/how to do it, his approval was/still is important to me.

At the end of the day, we do our best. And if we fall short, we admit it to ourselves!

Hey Evan, first off, I'd like to wish you and your family a happy new year!! I hope you had a very merry festive season with your family & I hope your father is doing well and progressing with his recovery.

I know EXACTLY what you mean!!.... i definitely will picture my Grandad looking at me in a very specific way when i do certain things and I hear his voice in my head, again with a very specific tone of voice to go along with the look he would have given me!

Similarly to you Evan, my grandfathers approval meant a great deal to me.

On another note, how is your prep for the Arnold going?... i really enjoyed the chest vid you did with Jose!

marcus rhodes
01-22-14, 8:01 pm
That's fantastic. I think John is an extremely bright guy. The thing admire most is that he seems to care about good nutrition...not just conventional "bodybuilding" nutrition. Personally, I think the disparity between the two can be narrowed and guys like John are educating people to show them that good nutrition is good nutrition and that there is a parallel between looking great and being healthy.

Thanks man, hope you had a great Christmas and if I don't catch you before then, have a happy new year.


Well Evan a funny story for you...

A few months back i mentioned to John, that you had taken the time to reply to me on here and how i thought it was awesome that you take the time to reply to the huge volume of messages you get with full, in depth answers.
John's reply emphasised how he thought the exact same about you as you have stated above Evan... I guess great minds and great people appreciate one another!

Johns focus on good nutrition is one of the major reasons why I decided to approach him - I don't regret it!

I hope training is going well Evan (i'm sure you're killing it!) and I really look forward to seeing you on stage at the Arnold.

Marcus

Ox
01-24-14, 9:52 pm
Evan I'm a huge fan, just joined the forum and wanted to say your vids help me get through my cardio sessions every week lol

Hope to get to meet you at the Arnold this year!

First, congratulations on consistently making it through your cardio sessions...that's more than most people can say! Second, I'm flattered to hear that you find the vids helpful. See you at the Arnold pal. In the meantime, keep at it.

Ox
01-24-14, 9:54 pm
Hey Evan, first off, I'd like to wish you and your family a happy new year!! I hope you had a very merry festive season with your family & I hope your father is doing well and progressing with his recovery.

I know EXACTLY what you mean!!.... i definitely will picture my Grandad looking at me in a very specific way when i do certain things and I hear his voice in my head, again with a very specific tone of voice to go along with the look he would have given me!

Similarly to you Evan, my grandfathers approval meant a great deal to me.

On another note, how is your prep for the Arnold going?... i really enjoyed the chest vid you did with Jose!


Thanks man, everything is going well and my father's recent scans have come back with good results! Prep is going really well, thanks. Training with Jose is great...he's a solid dude and very motivated in the gym! Glad you like the vid. How's everything with you?

Ox
01-24-14, 9:56 pm
Well Evan a funny story for you...

A few months back i mentioned to John, that you had taken the time to reply to me on here and how i thought it was awesome that you take the time to reply to the huge volume of messages you get with full, in depth answers.
John's reply emphasised how he thought the exact same about you as you have stated above Evan... I guess great minds and great people appreciate one another!

Johns focus on good nutrition is one of the major reasons why I decided to approach him - I don't regret it!

I hope training is going well Evan (i'm sure you're killing it!) and I really look forward to seeing you on stage at the Arnold.

Marcus

Hahahaha...that's nice to hear. How do you like working with John?

ben_w
01-25-14, 2:31 pm
First, congratulations on consistently making it through your cardio sessions...that's more than most people can say! Second, I'm flattered to hear that you find the vids helpful. See you at the Arnold pal. In the meantime, keep at it.

Thanks, as someone who used to be extremely overweight I find that no matter the caloric intake, without the cardio I tend to gain bodyfat pretty easily. It could be mainly mental, but with just 3 sessions a week, I am eating way more food and staying leaner than I was with less calories.

Always found you to be an inspiration, as you used to be heavier as welk from what I have heard, and there arent that many top level guys that were in that situation.

Really appreciate the reply Ox!

ben_w
01-25-14, 2:40 pm
Also, your recent pics your upper chest looks a lot better than I think it ever has, what did you change? I have been having issues with growth there, although i am straying from flat/decline and targeting the pecs solely incline. My lower chest seems to dominate, and even on heavy inclines the lower pec seems to begetting the most growth stimulus.

mass3011
01-26-14, 3:16 am
Hi Evan how's it going man? Are you still working with aceto? If do has your dirt changed much as I know he is not to big on fats and I know that's something you like? A current diet would be great!

Mass

Ox
01-26-14, 12:40 pm
Thanks, as someone who used to be extremely overweight I find that no matter the caloric intake, without the cardio I tend to gain bodyfat pretty easily. It could be mainly mental, but with just 3 sessions a week, I am eating way more food and staying leaner than I was with less calories.

Always found you to be an inspiration, as you used to be heavier as welk from what I have heard, and there arent that many top level guys that were in that situation.

Really appreciate the reply Ox!

I hear ya. But one thing I will say is that it gets better. I found that as I got older and put on more muscle I bgan to stay leaner much easier. When I was younger, I felt like I would look at food and get fat. That's why weight training is so beneficial...more muscle = better metabolism!

Ox
01-26-14, 12:41 pm
Also, your recent pics your upper chest looks a lot better than I think it ever has, what did you change? I have been having issues with growth there, although i am straying from flat/decline and targeting the pecs solely incline. My lower chest seems to dominate, and even on heavy inclines the lower pec seems to begetting the most growth stimulus.

Thanks. Could just be the photos....tough to tell. I haven't changed much to be honest....just going hard!

Ox
01-26-14, 12:43 pm
Hi Evan how's it going man? Are you still working with aceto? If do has your dirt changed much as I know he is not to big on fats and I know that's something you like? A current diet would be great!

Mass

Yup, still working with Chris. Having gone through a prep together before, I think he has a better idea of how my body works. Plus, this time around, I've been more vocal about what I think is best for me. It's definitely a combined effort. Slightly more fat this time around...having eggs on a daily basis.

Dan0eh
01-28-14, 1:15 pm
Hey Evan, what's the process you go through when you grate beets?

iamthemacattack
01-29-14, 4:17 am
Happy New Year Evan, looks like the prep is going well from the pics which have been posted online.

I have a quick question about measuring carbs, it may seem quite obvious but just want to double check.

When people talk about having, let's say 250g carbs per day, are they talking about the actual weight of the uncooked/cooked food source. Or the grams of carbs in the food stuff;

For instance a 50g serving of oats contains about 23g of carbs. So would I count 50g of carbs or 23g of carbs from that?

Sorry if that sounds like a load of rubbish!

Thanks Ox

Ian.

Ox
01-29-14, 6:42 pm
Hey Evan, what's the process you go through when you grate beets?

I wash them and then peel them. Then, using the fine side of a cheese grater, I grate them.

Ox
01-29-14, 6:43 pm
Happy New Year Evan, looks like the prep is going well from the pics which have been posted online.

I have a quick question about measuring carbs, it may seem quite obvious but just want to double check.

When people talk about having, let's say 250g carbs per day, are they talking about the actual weight of the uncooked/cooked food source. Or the grams of carbs in the food stuff;

For instance a 50g serving of oats contains about 23g of carbs. So would I count 50g of carbs or 23g of carbs from that?

Sorry if that sounds like a load of rubbish!

Thanks Ox

Ian.

Hey Ian, when I say 50g of carbs I'm referring to the carbohydrate content of a food not it's weight.

Sup3rCell
02-02-14, 9:26 pm
Hey Evan,

In your last 2 training videos over on MD you mentioned a few things that Oscar Ardon taught you in regards to back and shoulder training (Back to back db rows with no rest and standing shoulder press). I was wondering if you learned any new training techniques or exercises for quads/hamstrings after prepping with Oscar for a few weeks? If so would you be willing to give us some insight.

Thanks again!

Ox
02-03-14, 8:26 pm
Hey Evan,

In your last 2 training videos over on MD you mentioned a few things that Oscar Ardon taught you in regards to back and shoulder training (Back to back db rows with no rest and standing shoulder press). I was wondering if you learned any new training techniques or exercises for quads/hamstrings after prepping with Oscar for a few weeks? If so would you be willing to give us some insight.

Thanks again!

I trained with Oscar back in 2009 for the 8 weeks leading up to the NY Pro. It was a very intense 8 weeks and I learned a lot. With regards to quads/hamstrings I learned a few things 1. You don't need that many exercises or sets. 2. Intensity is key 3. Heavy quad training where failure is reached on squats and leg press leaves you not having to do a ton specifically for hamstrings 4. Intensity beats volume

The technique was INTENSITY. There was no finesse, no training for a pump and very little in the way of isolation. It was all about move the maximum amount of weight the maximum number of times. That about sums up what I learned in regard to leg training with Oscar! And it worked.

NLDreamer94
02-04-14, 12:46 am
Hey Evan! Nick here I've posted once or twice. Just wanna say again you're a huge inspiration and I look forward to talking with you at the Arnold. Now, I'm 19 and recently decided to take the leap into bodybuilding. My competition is May 3. I'm competing with the help or Jermichael Pratt(not sure if you've heard of him). My question is: what advice would you give to someone going into their first show who plans on doing this their whole life? I truly enjoy the training and am even finding that the dieting is fairly easy since I'm seeing results. I would say I'm very passionate about this sport and would like to take it as far as possible and make it my life. Hope all is well with the family and yourself as well. Train hard!

Nick from Michigan

Ox
02-05-14, 10:18 am
Hey Evan! Nick here I've posted once or twice. Just wanna say again you're a huge inspiration and I look forward to talking with you at the Arnold. Now, I'm 19 and recently decided to take the leap into bodybuilding. My competition is May 3. I'm competing with the help or Jermichael Pratt(not sure if you've heard of him). My question is: what advice would you give to someone going into their first show who plans on doing this their whole life? I truly enjoy the training and am even finding that the dieting is fairly easy since I'm seeing results. I would say I'm very passionate about this sport and would like to take it as far as possible and make it my life. Hope all is well with the family and yourself as well. Train hard!

Nick from Michigan

Hey pal. Probably the best advice I can give you is to NOT look at competitive bodybuilding as something you will do your whole life! It's one thing to be passionate about training, bodybuilding and competing. But if you've never competed before you have no way to know that you will even like it! I oftentimes see people put the cart before the horse. In my opinion, your relationship with bodybuilding (or any other endeavor in life for that matter) should evolve over time. Set incremental goals and accomplish them one at a time. This concept is VERY applicable to bodybuilding....leaps don't happen in bodybuilding...you don't build a body or become a pro or establish a career overnight. Bodybuilding is a game of reps and sets and meals and days...everything happens one brick at a time. As such, I think it's important to set your goals accordingly. People ask me all the time "when did you know you wanted to become a pro bodybuilder?"...the answer is never! I never said that to myself. I just set goals and it happened to turn out that way. I'm not saying to not think big...that's imperative! But big things are usually a culmination of many small things and oftentimes, people lose sight of that....they often thing too big and forget about the small pieces, end up having less success than expected, get discouraged and give up!

At 19 you have so much to look forward to. If you love bodybuilding, dedicate yourself to it. But you'd be crazy to neglect other parts of your life. Consider this; even if you could be the number one bodybuilder in the world, if you lack dimension or are not well rounded I wouldn't call it a success. But that's just my opinion. Allow yourself to develop both physically and mentally and don't give up everything in the name of "being a bodybuilder". Trust me when I say it wouldn't be worth it!

Good luck!

BB-FLEXPRO
02-15-14, 10:32 am
Okay cool. Now I got it.

2 sessions per day can be difficult depending on how you train. If you train heavy and intense and do a decent amount of volume, it could be tough to recover. Assuming your eating is 100%, you get enough rest and you train HARD, recuperation usually becomes the limiting factor for most. If it weren't, those who have the time to dedicate to it (those who do it for a living mainly) would spend all day at the gym if it was going to yield better results. Unfortunately, it rarely does. Of course, like everything else, it depends on the person and their recuperative ability. IF you want to try it (and I think you should...if for no other reason, to satisfy your own curiousity....it COULD lead to something good) I would try it with either two smaller, less demanding muscle groups or a large muscle group and a small one. For example, arms in the a.m. and delts at night. I think combining back, chest and or legs (again, assuming you train them hard and heavy using compound freeweight movements) would be the wrong place to start. I'm really curious to hear how it works for you so make sure you keep me posted. Good luck

Im doing exactly that at the moment! Training twice a day 5-6 days a week. It works great for me BUT your nutrition and rest just have to be at 100%, otherwise you wont recover as you said. I also use intra-workout shakes to improve recovery ability and for some reason I really get a lot out of it. I split Delts and Arms, Quads and Hams, Back twice a day (split into heavy and pump type workout), and Chest/arms....Double splits really can work if you got all pieces in place. Definitely shocked my body into new growth and Im dieting right now. :)

Ox
02-15-14, 5:36 pm
Im doing exactly that at the moment! Training twice a day 5-6 days a week. It works great for me BUT your nutrition and rest just have to be at 100%, otherwise you wont recover as you said. I also use intra-workout shakes to improve recovery ability and for some reason I really get a lot out of it. I split Delts and Arms, Quads and Hams, Back twice a day (split into heavy and pump type workout), and Chest/arms....Double splits really can work if you got all pieces in place. Definitely shocked my body into new growth and Im dieting right now. :)

That must be a lot of time spent in the gym...bless you for that! I'm pumped to hear that it's working for you...that's excellent. Hey, if you can eat more and assimilate more and train more and recover more (which you're obviously doing) then you should definitely grow more (which you are also doing). Ride it as long as you can!

Sup3rCell
02-16-14, 2:28 am
Hey Evan,

You mentioned that you utilized chlorella as part of your detox protocol. I was wondering when do you believe is the most optimal time to take it (empty stomach v.s. with food, am v.s. pm). Also why do you recommend dyno mill processing v.s other forms of processing? I was hoping you could recommend a brand that you consider reputable.

Thanks for your time and good luck at the Arnold.

BB-FLEXPRO
02-16-14, 3:08 am
That must be a lot of time spent in the gym...bless you for that! I'm pumped to hear that it's working for you...that's excellent. Hey, if you can eat more and assimilate more and train more and recover more (which you're obviously doing) then you should definitely grow more (which you are also doing). Ride it as long as you can!

Yeah thats the way Im thinking about it too. Thanks a lot man, appreciate it!

marcus rhodes
02-19-14, 9:25 pm
Thanks man, everything is going well and my father's recent scans have come back with good results! Prep is going really well, thanks. Training with Jose is great...he's a solid dude and very motivated in the gym! Glad you like the vid. How's everything with you?

Evan, I'm sorry it's taken me so long to reply again!... over the past few weeks I've had numerous accounting and marketing exams. It's been a bit harder getting meals and training in but nothing at all that isn't manageable.

First off, I'm really happy to hear that your father's scans have come back with good results! It really is awesome to hear. I finished exams this past Monday and so i have used my time to catch up on all your latest MD vids; really really good stuff Evan and super easy to relate to.

I especially enjoyed the discussion you had with the young aspiring bodybuilder at your gym. As you know (and i'm sure that the liver you've been eating will give you an awesome memory as well as all the other benefits haha) I am also 18 and i often do get asked "oh so when are you competing" or "you've gotta compete soon man" but hand on heart I know that I am just not ready yet and I do not feel that I should rush the process.

I also loved the part where you said you really do try not to be a complete moron in the gym, haha that really got me going. I actually videoed my computer screen and sent that part to my friend.

Anyway to answer your question sir- everything with me is pretty good. Really enjoying my training at the moment, i love the constant variation of exercises that john throws at me and just the different exercise sequencing within the workout.

Aside from bodybuilding, life in general is also good and I spent a few days with my granny recently and plan to do so again very soon. Like i said previously, my Grandad definitely would have liked me to do that and i LOVE having my meals cooked for me for a change.

How's your prep going Evan... and how's everything else?

marcus rhodes
02-19-14, 9:47 pm
Hahahaha...that's nice to hear. How do you like working with John?

Working with John is really a privilege. The man is a wealth of knowledge and will always advise me on any topic he can (which is everything so far!)

Something that really comes across with John is his passion for the sport and for good hard training. He is not someone who will take your payment and then just give you the bare minimum to keep you satisfied but the TOTAL opposite of that; he wants you to succeed just as much as he wants himself to. John is also understanding when it comes to the different amounts of disposable income that people have available to them, whether that is in relation to supplement advise/alternatives or in the form of a discounted program.

Evan, you may remember me telling you a little while back that i had briefly discussed with John how I thought it was really awesome that you take the time to reply to fans and followers on here and on the MD forums (which i really do strongly feel). Well further along in the conversation John set me a proposal , a very serious proposal at that !!!

John said to me that If I could get you to sign up with him and try one of his 12 week programs , he would train me for free for 2 years.... at the very end of the e-mail john wrote in capitals "SERIOUSLY"

I just thought I'd share that with you Evan haha.

I replied to john with "i'll get back to you..."

Finally Evan, I really wish you the very best of luck for the Arnold, i'm really excited to see what you bring to the stage and I hope to see you place where you deserve to be placed.

P.S sometimes i wonder if i'm actually messaging back and forth with Evan Centopani or am I deep asleep in a really long and realistic dream?... who knows....

Regards,

Marcus

Ox
02-20-14, 7:22 am
Hey Evan,

You mentioned that you utilized chlorella as part of your detox protocol. I was wondering when do you believe is the most optimal time to take it (empty stomach v.s. with food, am v.s. pm). Also why do you recommend dyno mill processing v.s other forms of processing? I was hoping you could recommend a brand that you consider reputable.

Thanks for your time and good luck at the Arnold.

When I used it I took it 3 or so times a day, 3 tabs each time. Based on all the reading I did, I felt that Sun Chlorella was the way to go. I will say though that you should work your way up and incorporate this slowly...supposedly your system can become overwhelmed as the toxins released can be abundant.

Ox
02-20-14, 7:25 am
Evan, I'm sorry it's taken me so long to reply again!... over the past few weeks I've had numerous accounting and marketing exams. It's been a bit harder getting meals and training in but nothing at all that isn't manageable.

First off, I'm really happy to hear that your father's scans have come back with good results! It really is awesome to hear. I finished exams this past Monday and so i have used my time to catch up on all your latest MD vids; really really good stuff Evan and super easy to relate to.

I especially enjoyed the discussion you had with the young aspiring bodybuilder at your gym. As you know (and i'm sure that the liver you've been eating will give you an awesome memory as well as all the other benefits haha) I am also 18 and i often do get asked "oh so when are you competing" or "you've gotta compete soon man" but hand on heart I know that I am just not ready yet and I do not feel that I should rush the process.

I also loved the part where you said you really do try not to be a complete moron in the gym, haha that really got me going. I actually videoed my computer screen and sent that part to my friend.

Anyway to answer your question sir- everything with me is pretty good. Really enjoying my training at the moment, i love the constant variation of exercises that john throws at me and just the different exercise sequencing within the workout.

Aside from bodybuilding, life in general is also good and I spent a few days with my granny recently and plan to do so again very soon. Like i said previously, my Grandad definitely would have liked me to do that and i LOVE having my meals cooked for me for a change.

How's your prep going Evan... and how's everything else?

Hey man good to hear from you. Things/prep are good. I'm glad to hear you like the vids and I'm glad that training is going well with John...it's nice when you ENJOY your training!

Ox
02-20-14, 7:29 am
Working with John is really a privilege. The man is a wealth of knowledge and will always advise me on any topic he can (which is everything so far!)

Something that really comes across with John is his passion for the sport and for good hard training. He is not someone who will take your payment and then just give you the bare minimum to keep you satisfied but the TOTAL opposite of that; he wants you to succeed just as much as he wants himself to. John is also understanding when it comes to the different amounts of disposable income that people have available to them, whether that is in relation to supplement advise/alternatives or in the form of a discounted program.

Evan, you may remember me telling you a little while back that i had briefly discussed with John how I thought it was really awesome that you take the time to reply to fans and followers on here and on the MD forums (which i really do strongly feel). Well further along in the conversation John set me a proposal , a very serious proposal at that !!!

John said to me that If I could get you to sign up with him and try one of his 12 week programs , he would train me for free for 2 years.... at the very end of the e-mail john wrote in capitals "SERIOUSLY"

I just thought I'd share that with you Evan haha.

I replied to john with "i'll get back to you..."

Finally Evan, I really wish you the very best of luck for the Arnold, i'm really excited to see what you bring to the stage and I hope to see you place where you deserve to be placed.

P.S sometimes i wonder if i'm actually messaging back and forth with Evan Centopani or am I deep asleep in a really long and realistic dream?... who knows....

Regards,

Marcus

I believe everything you say about John either because I have heard it before from other people who work with him or because I get the impression myself! No doubt that John has formed a great reputation in the sport and knows what he's doing. Hahahaha....he said that did he? Id be curious to give his principles a whirl. We'll see what happens. Thanks Marcus

N. Motta
02-20-14, 7:55 pm
Big ups for the new videos over on MD Evan. Always appreciate you taking the time to share your knowledge and interests in nutrition. I personally take a lot more from those types of videos, than I do from training videos.

Best of luck with your prep and at the Ahnold.

Primo
02-21-14, 3:20 pm
Heeey Ox

Thank you for the new food prep videos. And great inspirations. Much respect.!! ;)

A little tip to your carrot and beet salad, if you wonna give it some more one day. Throw in a red apple thats been grated to, or chopped in little squares. And some fine grated horseradish on top when served. Your not gonna regret it, because it goes so well with white fish.

I'am from Denmark. Have you ever been here in Denmark.???

Ox
02-24-14, 2:38 pm
Big ups for the new videos over on MD Evan. Always appreciate you taking the time to share your knowledge and interests in nutrition. I personally take a lot more from those types of videos, than I do from training videos.

Best of luck with your prep and at the Ahnold.

Thanks pal! Really glad you like them. I, like yourself, find training videos to often be somewhat redundant. But that could because most of don't do anything too crazy in the gym. Anytime someone has something groundbreaking that they do in training, it's interesting to watch. Likewise, anything informative can be interesting. But I always felt like after watching the Ronnie training videos, everything else was boring by comparison!

Ox
02-24-14, 2:40 pm
Heeey Ox

Thank you for the new food prep videos. And great inspirations. Much respect.!! ;)

A little tip to your carrot and beet salad, if you wonna give it some more one day. Throw in a red apple thats been grated to, or chopped in little squares. And some fine grated horseradish on top when served. Your not gonna regret it, because it goes so well with white fish.

I'am from Denmark. Have you ever been here in Denmark.???

Thanks Primo. I've thought about putting apple in the salad but have never done it. Now, I will have to do it!

Never been to Denmark. But I will be coming to Switzerland in October. Hopefully one day I WILL make it to Denmark. I'm sure the fish is great!

CECILDIESEL
02-28-14, 6:06 pm
Hey man hope all is well with you and your family and good luck this weekend!

N. Motta
03-01-14, 11:58 pm
Congrats Evan.

GoodmanBarbell
03-08-14, 3:40 pm
Hey ox,

I was curious if you had any advice for me. I'm 9 weeks out from my first bbing show?

GoodmanBarbell
03-08-14, 3:47 pm
[QUOTE=Ox;1355851]Okay cool. Now I got it.

2 sessions per day can be difficult depending on how you train. If you train heavy and intense and do a decent amount of volume, it could be tough to recover. Assuming your eating is 100%, you get enough rest and you train HARD, recuperation usually becomes the limiting factor for most. If it weren't, those who have the time to dedicate to it (those who do it for a living mainly) would spend all day at the gym if it was going to yield better results. Unfortunately, it rarely does. Of course, like everything else, it depends on the person and their recuperative ability. IF you want to try it (and I think you should...if for no other reason, to satisfy your own curiousity....it COULD lead to something good) I would try it with either two smaller, less demanding muscle groups or a large muscle group and a small one. For example, arms in the a.m. and delts at night. I think combining back, chest and or legs (again, assuming you train them hard and heavy using compound freeweight movements) would be the wrong place to start. I'm really curious to hear how it works for you so make sure you keep me posted. Good luck[/QUOTE

Hey ox,

It worked great for a few weeks but got hard to sustain a high level of intensity while dropping calories. Definitely give it another go come off season

In Christ
03-18-14, 7:25 pm
I just watched the first video of The Process and it was awesome! I love that you're going into every little detail with this one. This looks like it might be the absolute best bodybuilding video yet! You and the Animal crew are doing awesome things! Thank you guys for continually putting out such great content. Evan, I do have a question for you bro, if you don't mind. I know you prefer not to eat oatmeal anymore, but I still wanted to see if you could tell me the difference between rolled oats and steel cut oats. What is the difference in digestibility and the effect each has on your body? Thanks for your time bro!

edubzyo
03-19-14, 10:53 am
Hey man, glad this thread is here. Your a huge inspiration to me and i value all your advice greatly. I just viewed your new video "The Process" (Love these compilations, all of them, especially when you talk about nutrition) and had a question regarding your morning supplements. You mentioned you believe in the benefits of Probiotics, and I have been inquiring around about adding one to my daily routine for a month now, but cant seem to figure out which one i should invest in. Or more importantly, which one will respond best with my body. Id very much like to hear your opinion on this topic. What Probiotic do you take, and why did you choose that particular one?

Universal Rep
03-20-14, 9:58 am
I just watched the first video of The Process and it was awesome! I love that you're going into every little detail with this one. This looks like it might be the absolute best bodybuilding video yet! You and the Animal crew are doing awesome things! Thank you guys for continually putting out such great content. Evan, I do have a question for you bro, if you don't mind. I know you prefer not to eat oatmeal anymore, but I still wanted to see if you could tell me the difference between rolled oats and steel cut oats. What is the difference in digestibility and the effect each has on your body? Thanks for your time bro!

Check out this article while ur waitin... The Process, Part One" (http://animalpak.com/html/article_details.cfm?ID=667)



http://i1319.photobucket.com/albums/t679/UniversalUSA/Article_zps98f54703.jpg (http://s1319.photobucket.com/user/UniversalUSA/media/Article_zps98f54703.jpg.html)

In Christ
03-21-14, 7:26 pm
Check out this article while ur waitin... The Process, Part One" (http://animalpak.com/html/article_details.cfm?ID=667)



http://i1319.photobucket.com/albums/t679/UniversalUSA/Article_zps98f54703.jpg (http://s1319.photobucket.com/user/UniversalUSA/media/Article_zps98f54703.jpg.html)

Great article, thanks!

marcus rhodes
03-27-14, 7:42 pm
I believe everything you say about John either because I have heard it before from other people who work with him or because I get the impression myself! No doubt that John has formed a great reputation in the sport and knows what he's doing. Hahahaha....he said that did he? Id be curious to give his principles a whirl. We'll see what happens. Thanks Marcus

Hi Evan, how is everything with you?...I hope your fathers positive progress has continued since we last spoke.

I was really happy to see you bring a very impressive package to the Arnold! I think that is the best condition I've seen you in Evan. I stayed up till 3am too see where you placed... sad? maybe a bit.

How was your time in New Zealand? I went there on holiday 4 years ago with all my family and loved it. We stayed on a friends farm and that is where I was first introduced to grass fed beef!

In regards to John, I completely agree with you and it really comes across that he knows what he's doing when I talk to John. I know that if John says to do something, he will also happily explain to me why it is he wants me to do that. Whether that be in regard to Nutrition, Training or anything else! Initially I was very against the idea of a coach, especially at at young age but John seemed to offer something unique and actually very logical without any fancy marketing. I'm very happy i decided to give it a shot.

However, one thing I do try to still do is ask as many questions as I can (well as many as John can tolerate from me anyway haha) and understand exactly why it is I'm doing a certain thing, rather than just saying "I will do that" and then proceeding like a robot. I think it is important to know the reasons for your actions and understand them because it is YOUR body.

Regards,

Marcus.



Oh and yes... John really did say that. "2 birds with one stone" comes to mind haha

Getting some awesome training +
Making some random kid on the other side of the world super happy!

johnnylawyer
04-03-14, 12:56 pm
Hi Evan, just came across the new MD magazine Spanish edition with you on the cover, interested in getting a copy? will gladly mail it for you.

Tried to upload a pic here, but I'm a tech dumbass.

Best,

JM
_______

TheVegetarianStrongman
04-03-14, 2:06 pm
Hey Ox you still in CT? I'm training late afternoon at Poundstone's gym in Waterbury on April 19th, would be awesome if you could make it!

GUNS
04-07-14, 5:43 pm
Happy Birthday Ox!

N. Motta
04-07-14, 7:14 pm
Birthday??

Oh shit, I feel bad. I should have stocked up on some new Gold Toe's to send ya. I'll call pistolthedon and tell him to drop off a pack to you.

Ox
04-07-14, 7:18 pm
[QUOTE=Ox;1355851]Okay cool. Now I got it.

2 sessions per day can be difficult depending on how you train. If you train heavy and intense and do a decent amount of volume, it could be tough to recover. Assuming your eating is 100%, you get enough rest and you train HARD, recuperation usually becomes the limiting factor for most. If it weren't, those who have the time to dedicate to it (those who do it for a living mainly) would spend all day at the gym if it was going to yield better results. Unfortunately, it rarely does. Of course, like everything else, it depends on the person and their recuperative ability. IF you want to try it (and I think you should...if for no other reason, to satisfy your own curiousity....it COULD lead to something good) I would try it with either two smaller, less demanding muscle groups or a large muscle group and a small one. For example, arms in the a.m. and delts at night. I think combining back, chest and or legs (again, assuming you train them hard and heavy using compound freeweight movements) would be the wrong place to start. I'm really curious to hear how it works for you so make sure you keep me posted. Good luck[/QUOTE

Hey ox,

It worked great for a few weeks but got hard to sustain a high level of intensity while dropping calories. Definitely give it another go come off season

I had a feeling that might happen. Good thing you picked up on it and made the decision to ease up. Recuperation is definitely a limiting factor for many bodybuilders. Otherwise, how's the prep going?

Ox
04-07-14, 7:23 pm
I just watched the first video of The Process and it was awesome! I love that you're going into every little detail with this one. This looks like it might be the absolute best bodybuilding video yet! You and the Animal crew are doing awesome things! Thank you guys for continually putting out such great content. Evan, I do have a question for you bro, if you don't mind. I know you prefer not to eat oatmeal anymore, but I still wanted to see if you could tell me the difference between rolled oats and steel cut oats. What is the difference in digestibility and the effect each has on your body? Thanks for your time bro!

Glad you like the vids. To be honest, I don't know the difference in digestion between the two. It may be more in HOW you cook them than in the oats themselves. Consider pasta for example; take whole grain pasta vs regular pasta. Everyone will immediately say the whole grain one will digest slower. BUT if you were to overcook the whole grain one and cook the regular one until firm, the regular pasta would likely digest slower. I'd say it's likely the same with the oatmeal. I'm pretty sure they both contain the same amount of fiber per serving so I don't think that's an issue. f you want slower digestion, just don't overcook them. But in terms of which one, to be honest, I don't think it really makes much of a difference. But I could be wrong!

Ox
04-07-14, 7:29 pm
Hey man, glad this thread is here. Your a huge inspiration to me and i value all your advice greatly. I just viewed your new video "The Process" (Love these compilations, all of them, especially when you talk about nutrition) and had a question regarding your morning supplements. You mentioned you believe in the benefits of Probiotics, and I have been inquiring around about adding one to my daily routine for a month now, but cant seem to figure out which one i should invest in. Or more importantly, which one will respond best with my body. Id very much like to hear your opinion on this topic. What Probiotic do you take, and why did you choose that particular one?

With probiotics I've found it be a matter of trial and error. I've used ones that seems to screw me up more than help me. One thing I would avoid is any probiotic containing FOS; fructooligosacharides. Manufacturers claim it serves as a prebiotic and as food for the probiotic to thrive on. However, it's been found that bad bacteria ALSO thrive on it! Many people who ingest foods containing inulin (marketed as a fiber...very similar to FOS) will experience bad gas, bloating and other stomach upset. They claim refrigerated or un-refrigerated makes no difference but (maybe coincidentally) the ones I had the most luck with were refrigerated. Good luck!

Ox
04-07-14, 7:40 pm
Hi Evan, how is everything with you?...I hope your fathers positive progress has continued since we last spoke.

I was really happy to see you bring a very impressive package to the Arnold! I think that is the best condition I've seen you in Evan. I stayed up till 3am too see where you placed... sad? maybe a bit.

How was your time in New Zealand? I went there on holiday 4 years ago with all my family and loved it. We stayed on a friends farm and that is where I was first introduced to grass fed beef!

In regards to John, I completely agree with you and it really comes across that he knows what he's doing when I talk to John. I know that if John says to do something, he will also happily explain to me why it is he wants me to do that. Whether that be in regard to Nutrition, Training or anything else! Initially I was very against the idea of a coach, especially at at young age but John seemed to offer something unique and actually very logical without any fancy marketing. I'm very happy i decided to give it a shot.

However, one thing I do try to still do is ask as many questions as I can (well as many as John can tolerate from me anyway haha) and understand exactly why it is I'm doing a certain thing, rather than just saying "I will do that" and then proceeding like a robot. I think it is important to know the reasons for your actions and understand them because it is YOUR body.

Regards,

Marcus.



Oh and yes... John really did say that. "2 birds with one stone" comes to mind haha

Getting some awesome training +
Making some random kid on the other side of the world super happy!

Hey man, everything is going really well. The Arnold, Australia and New Zealand were cool but it's great to be home and back to training! There's no place like home!

Yeah man, John is definitely a good guy and I'm glad your experience with him is going well. And you're smart to ask questions so that you can gain a greater understanding. It's great to know WHAT works but it also nice to know WHY it works. Hahahahaha...we'll see what the future holds in terms of training!

Where are you from again Marcus?

Best,

Ev

Ox
04-07-14, 7:42 pm
Hi Evan, just came across the new MD magazine Spanish edition with you on the cover, interested in getting a copy? will gladly mail it for you.

Tried to upload a pic here, but I'm a tech dumbass.

Best,

JM
_______

ABSOLUTELY!

Seeing as it will go on the wall at my gym, you can mail it to:

Powerhouse Gym New Haven
Attention: Evan
31 Bernhard Rd
New Haven, CT 06473
USA

That would be tremendous!

Ox
04-07-14, 7:44 pm
Hey Ox you still in CT? I'm training late afternoon at Poundstone's gym in Waterbury on April 19th, would be awesome if you could make it!

I am indeed still in CT! I'm certainly guilty of not checking out Derek's Gym even though it's not too far from me. I just love training in New Haven too damn much!

Ox
04-07-14, 7:45 pm
Happy Birthday Ox!

Thanks pal!

Ox
04-07-14, 7:47 pm
Birthday??

Oh shit, I feel bad. I should have stocked up on some new Gold Toe's to send ya. I'll call pistolthedon and tell him to drop off a pack to you.

Bro, I'm STOCKED to the brim with GTs. But if you talk to Pisthole, tell him I want my '89 Huffy White Heat returned unscathed.

N. Motta
04-07-14, 10:53 pm
Bro, I'm STOCKED to the brim with GTs. But if you talk to Pisthole, tell him I want my '89 Huffy White Heat returned unscathed.

Lulz.

Wife literally just yelled at me, "What are you laughing AT?" Hahaha

Hope it was a good birthday and hope you've been enjoyin some family time since after the Ahnold and after traveling. How was New Z?

Ox
04-08-14, 8:57 pm
Lulz.

Wife literally just yelled at me, "What are you laughing AT?" Hahaha

Hope it was a good birthday and hope you've been enjoyin some family time since after the Ahnold and after traveling. How was New Z?

Ha! My birthday was good man...it's just good to be home and get to see the family. New Zealand was great. Moe ran an awesome show and took such great care of myself and the pros who competed....dude was SO hospitable. I;d like to go back in the future with the family. Right now, the baby is still so young. I want her to remember it!

N. Motta
04-09-14, 12:10 am
That's awesome man. You guys every think about having another child? Safe to assume you'd like to have a son as well. I had buddies that would go down to New Z, during our summertime, to ski and snowboard. They said that the scenery is absolutely ridiculous. Lord of the Rings scenery.

Hey I had some surprising blood work come back recently, my cholesterol has gotten quite high some how. I'm making some lifestyle changes, but I just wanted to ask you something, that I believe I heard you say before. You like to take 2 packs of Omega a day right? My doc recommended getting in 4,800 mg of Omega 3's. I've been taking 1 pack a day for a long time, with one containing 4,000 mg. Any negative risks with taking two a day and getting 8,000 mg?

ZombieCupcake
04-10-14, 11:34 pm
I have to say your drive, willingness to sacrifice and positive outlook is inspiring. I recently have to decided to try and gain, which is funny cause I use to 300lbs but not in the good way. After losing 125lbs I started wishing for some strength back, honestly at first fearing going back. But reading and watching your journey has given me some confidence that I can do this. My son set the bar the other day telling me "daddy you need to get bigger to be superman" he is 4 so you can depend on him to lay it out there. Personal goal for me would to big being under 10% body fat.

HB4KING
04-14-14, 2:08 pm
Excited to meet you at the camp, i have never seen you in person! I am looking forward to whatever you and DLB have planned for the day.

Rex
04-16-14, 6:31 pm
Evan,

Im currently prepping for a show and I am 7 weeks out... As always I am managing diet and training myself.

Sometimes I get arrive at points where I doubt my decisions and Actions and I wish I had someone to consult with or give me instructions.

Since youve done it both ways. What do YOU personally think is better: Working with a coach or doing things on your own? Why?

Thank you very much for your answer.

rainman
04-18-14, 1:54 pm
Hi Evan.

First of all, congratulations on your placing at the Arnold. I really enjoyed watching 'The Process', especially the moment you finally stepped on the stage, which is what my question is about.

The music you used, from Requiem For A Dream, was a great choice and fitted your routine perfectly. How did you come to choose it? Is it through a love of the music, the way you could structure a routine around the peaks in the track or something else? Do you decide on the music first then build around it or do you have a set of poses in your head then try and come up with a track to link them up?

Thanks for your time.

In Flames
04-18-14, 2:30 pm
Ox, I'm currently taking 3 - 50 gram protein shakes daily. I follow Carb Backloading along with Intermittent Fasting, with amazing results. I'm lean, muscular, and this diet works perfect for my weight and goals. The question I have is the protein shakes, the 50 grams all at once. Would it be better to spread the shakes into 6 - 25 grams per shake, instead of the 3 - 50 gram shakes? I personally rather do the 3 - 50 gram and get them outta the way. I do one for breakfast, one for lunch, and the other at night, usually before bed. I eat my meal/feast around 6-10pm at night. I eat in a 4 hour window and it's always at night.

Your thoughts would be appreciated. Thanks Ox

Lethall105
04-21-14, 9:27 am
Hey Evan, I remember either reading or watching a video about you talking about the balance between omega-3's and omega-6's. I was looking for that article/video again, and I can't seem to find it. If you don't mind, could you talk again about what effects each have, and if there is a good proportion between the amount of omega 3's and 6's that a person should consume (I suppose the latter is something that would be subject to a person's individual goals?)

Cheers
All the best
Lethall

Ox
04-22-14, 4:04 pm
That's awesome man. You guys every think about having another child? Safe to assume you'd like to have a son as well. I had buddies that would go down to New Z, during our summertime, to ski and snowboard. They said that the scenery is absolutely ridiculous. Lord of the Rings scenery.

Hey I had some surprising blood work come back recently, my cholesterol has gotten quite high some how. I'm making some lifestyle changes, but I just wanted to ask you something, that I believe I heard you say before. You like to take 2 packs of Omega a day right? My doc recommended getting in 4,800 mg of Omega 3's. I've been taking 1 pack a day for a long time, with one containing 4,000 mg. Any negative risks with taking two a day and getting 8,000 mg?

You know man, we both feel so lucky to have one (in our eyes) perfect child that we feel greedy asking for more! If it were to happen, then that's great. But neither of us has ever felt like we need x number of kids or this many boys or girls etc...we're just so thrilled to have a child that is happy and healthy. She turned out so good and we weren't tying for her so we figure it's best to stick to that plan!

As for the bloodwork, I don't think you will ever see any sort of negative results from taking 2 Omega packs a day. I think that more often than not, it's high carbohydrate intake that screws up our cholesterol values. Many think or have thought it's more to do with cholesterol intake, saturated fat intake etc etc but I don't believe that. It's a proven fact that blood sugar is what causes glycation and a cascade of reactions that promotes the formation of arterial plaque. Do keep in mind also, that blood lipid values don't actually tell you if anything is building up in your arteries! My father has been told for the last 30+ years that his cholesterol is out of whack etc etc. Interestingly, a couple years ago he has to have a carotid artery removed because a tumor was wrapped around it. Upon removing it, they found no plaque buildup in that artery. I found that interesting. I'd make controlling and or reducing blood sugar my main priority when it comes to preventing heart disease.

Ox
04-22-14, 4:07 pm
I have to say your drive, willingness to sacrifice and positive outlook is inspiring. I recently have to decided to try and gain, which is funny cause I use to 300lbs but not in the good way. After losing 125lbs I started wishing for some strength back, honestly at first fearing going back. But reading and watching your journey has given me some confidence that I can do this. My son set the bar the other day telling me "daddy you need to get bigger to be superman" he is 4 so you can depend on him to lay it out there. Personal goal for me would to big being under 10% body fat.

I know exactly how you feel. I struggled with this in a major way early on. You have to keep in mind that you're a different person now and with the right foods and regular exercise, you won't go back to where you were. Hahahahaha....leave to a kid to tell you how it is! I think your goal is very obtainable if you're serious about it. Considering the fact that you've lost 125 lbs, I have no doubt you can be serious!

Ox
04-22-14, 4:08 pm
Excited to meet you at the camp, i have never seen you in person! I am looking forward to whatever you and DLB have planned for the day.

Hey man I'm looking forward to it as well. Be sure to introduce yourself. See you soon.

Ox
04-22-14, 4:13 pm
Evan,

Im currently prepping for a show and I am 7 weeks out... As always I am managing diet and training myself.

Sometimes I get arrive at points where I doubt my decisions and Actions and I wish I had someone to consult with or give me instructions.

Since youve done it both ways. What do YOU personally think is better: Working with a coach or doing things on your own? Why?

Thank you very much for your answer.

Doing it by yourself is harder but CAN yield a superior result IF you can keep your head together. I'm reluctant to say either is better as they both have their own benefits and depends on YOU at any given time. I think the biggest challenge is to not repeat past mistakes. That sounds easy but mistakes are always disguised as something else...that's why you make them in the first place! If you know what you can improve on, all you have to do is carry it out. It depends, sometimes the hard part is knowing what to do and other times the hard part is doing it.

Ox
04-22-14, 4:24 pm
Hi Evan.

First of all, congratulations on your placing at the Arnold. I really enjoyed watching 'The Process', especially the moment you finally stepped on the stage, which is what my question is about.

The music you used, from Requiem For A Dream, was a great choice and fitted your routine perfectly. How did you come to choose it? Is it through a love of the music, the way you could structure a routine around the peaks in the track or something else? Do you decide on the music first then build around it or do you have a set of poses in your head then try and come up with a track to link them up?

Thanks for your time.

Glad you liked the series. I selected the music based on the fact that it has various elements I like; it has a classic sound without being boring or sounding old, it has both subtle and epic parts, it builds to a nice climax, it's unique and I knew nobody else would be using it, it's not a current pop hit so I would never look back on it as dated or out of style, many people have heard it even though they don't know it. The approach is to first establish how much time you have to work with; in my case 3 minutes or less. Then, we came up with a beginning, middle and end. Once we had 3 minutes arraigned properly, we developed a routine to the music. When I say we, I am lucky enough to have the help of my friend Kenny Wallach who is a great posing coach and has helped me from my first show.

My advice to you is to figure out the length of the routine first. Then, find music you like but ALSO that you think the audience will appreciate. Some people choose songs they love but are meaningless to the audience and their routines often end up looking meaningless. That sucks. So pick something that fits you but that you think the audience will idenitfy with. Then try to pick parts of the song that can serve as a beginning, middle and end. Have someone who can edit music put it together. THEN, come up with a series of poses that fits you and the music.

Ox
04-22-14, 4:27 pm
Ox, I'm currently taking 3 - 50 gram protein shakes daily. I follow Carb Backloading along with Intermittent Fasting, with amazing results. I'm lean, muscular, and this diet works perfect for my weight and goals. The question I have is the protein shakes, the 50 grams all at once. Would it be better to spread the shakes into 6 - 25 grams per shake, instead of the 3 - 50 gram shakes? I personally rather do the 3 - 50 gram and get them outta the way. I do one for breakfast, one for lunch, and the other at night, usually before bed. I eat my meal/feast around 6-10pm at night. I eat in a 4 hour window and it's always at night.

Your thoughts would be appreciated. Thanks Ox

It sounds like what you're doing is working really well for you so I would be hesitant to change it. Furthermore, if you follow the intermittent fasting ideology, wouldn't dividing the shakes into more/smaller shakes contradict that? What you'e doing sounds like it's working so why change it? Things don't have to make sense...they just have to work!

N. Motta
04-22-14, 11:10 pm
As always, your time and thoughts are much appreciated Evan.

BB-FLEXPRO
04-23-14, 9:53 am
Hey Ox I got two questions:

1. Would you consider yourself as genetically gifted? I had many discussions about genetics with guys before and everytime and they argued that genetics are EVERYTHING so I brought up your amazing transformation from being a fat kid (sorry lol) to one of the best bodybuilders on the planet and Olympia competitor. I think nobody can deny that the key factor to that was a shitload of hard work but how do you see yourself personally when it comes to genetic "gifts" so to speak?

2. I told you my story a while ago here in the tread and I was 240lbs at 57 and good 40% bodyfat back then at age 18-19. Now Im 21 and back to a solid 215-220lbs with 10-12% bodyfat (still natural). Most days I watch your MD video from the 2006 nationals because (it sounds dumb) we got a very similar structure and physique, Im also a bigger guy well developed and got not really one bodypart that is missing, same muscle bellies, similar lines etc.....just still a lot of growing to do. Given the fact that I was never a really confident guy and I bet you know how it is when all of a sudden you realize that you maybe have some great tools to work with to get somwhere in this sport...I feel Im at this point right now and I dont know whether to pace myself (foremost mentally) or to get almost "obsessed" with it to be the best I can be....What would be your advice? I feel some pressure because on one hand I am very thankful to be where I am right now seing myself talented for the sport and on the other hand it wears on me mentally because maybe I fall into the trap of wanting it to bad RIGHT NOW and not giving myself enough time to get comfortable/enjoying the journey.

Thanks a lot big man!

rainman
04-25-14, 2:08 pm
As always, your time and thoughts are much appreciated Evan.

I echo this. Thanks for such a detailed reply on music choice. I don't do bodybuilding shows myself, but appreciate just how make or break this factor can be. After going to my first bodybuilding show a couple of weeks ago, some of the points were really relevant, (3 guys used the Terminator theme for example and others just didn't seem to flow in time with their track choice). A friend of mine from the gym is doing his first show at this years Bodypower UK and the music is what he's most worried about.

In Christ
05-01-14, 9:44 pm
Hey Evan, I've got two questions I want to get your expert opinion on, and probably more in the future lol.
1. What do you do or would you recommend to keep cholesterol levels down?
2. What makes sweet potatoes and red potatoes such good carb sources for the carb up process before a show for a lot of pros?

Thanks in advance bro!

Ox
05-04-14, 5:55 pm
As always, your time and thoughts are much appreciated Evan.

Anytime! Thanks man

Ox
05-04-14, 6:05 pm
Hey Ox I got two questions:

1. Would you consider yourself as genetically gifted? I had many discussions about genetics with guys before and everytime and they argued that genetics are EVERYTHING so I brought up your amazing transformation from being a fat kid (sorry lol) to one of the best bodybuilders on the planet and Olympia competitor. I think nobody can deny that the key factor to that was a shitload of hard work but how do you see yourself personally when it comes to genetic "gifts" so to speak?

2. I told you my story a while ago here in the tread and I was 240lbs at 57 and good 40% bodyfat back then at age 18-19. Now Im 21 and back to a solid 215-220lbs with 10-12% bodyfat (still natural). Most days I watch your MD video from the 2006 nationals because (it sounds dumb) we got a very similar structure and physique, Im also a bigger guy well developed and got not really one bodypart that is missing, same muscle bellies, similar lines etc.....just still a lot of growing to do. Given the fact that I was never a really confident guy and I bet you know how it is when all of a sudden you realize that you maybe have some great tools to work with to get somwhere in this sport...I feel Im at this point right now and I dont know whether to pace myself (foremost mentally) or to get almost "obsessed" with it to be the best I can be....What would be your advice? I feel some pressure because on one hand I am very thankful to be where I am right now seing myself talented for the sport and on the other hand it wears on me mentally because maybe I fall into the trap of wanting it to bad RIGHT NOW and not giving myself enough time to get comfortable/enjoying the journey.

Thanks a lot big man!

1. In my opinion, ALL pro bodybuilders have exceptional genetics...some just more so than others. The reality is, even with endless amounts of hard work and proper action, many aspiring bodybuilders never get to the level they desire because they don't have the genetics. I do think genetics are that important. I was a fat kid. Kevin Levrone was very thin. And there are countless other examples of guys who may not have appeared to have great genetics but had/have tremendous response to training, supplementation etc. Do I think I have the greatest genetics? No. Do I think my genetics are better than average? Yes.

2. My advice to you would be to follow your heart (I know that sounds cheesy). Granted, I urge you to consider all practical matters and weigh the potential for gains and the potential for loss. You can do all the reasoning you want. More than likely, at the end of the day, you're going to do what you WANT to do...even if it doesn't make sense! One piece of advice I would give is to seriously take things in stride and have incremental goals. I never declared to myself that I wanted to be a pro. I won my first show. Then I won the Jr. Nationals. Then I took runner up at Nationals. Then I won nationals. Each time I competed it seemed to make sense to continue on. So I did. Had I encountered terrible failure, I would likely have questioned whether it was something I should pursue further...aka, I would have wondered if my time and effort would have been better spent elsewhere. But that's just me.

What do YOU think?

Ox
05-04-14, 6:10 pm
Hey Evan, I've got two questions I want to get your expert opinion on, and probably more in the future lol.
1. What do you do or would you recommend to keep cholesterol levels down?
2. What makes sweet potatoes and red potatoes such good carb sources for the carb up process before a show for a lot of pros?

Thanks in advance bro!

1. Nothing. But if you are really worried about it, I would make an effort to 1. not overconsume carbohydrates 2. make sure to keep blood sugar in check 3. take in plenty of antioxidants. I don't think cholesterol levels are all that telling. What we worry most about is cholesterol oxidizing and forming plaque in our arteries.

2. Most guys use potatoes because they don't bind you up like rice might and they are gluten free and digest easily. Some use them because of the high potassium content...but too much potassium isn't always a good thing either. I would only use potatoes if you consume them regularly throughout your precontest preparation as adding anything "new" to the diet at the last minute is rarely a good idea.

In Christ
05-04-14, 8:24 pm
1. Nothing. But if you are really worried about it, I would make an effort to 1. not overconsume carbohydrates 2. make sure to keep blood sugar in check 3. take in plenty of antioxidants. I don't think cholesterol levels are all that telling. What we worry most about is cholesterol oxidizing and forming plaque in our arteries.

2. Most guys use potatoes because they don't bind you up like rice might and they are gluten free and digest easily. Some use them because of the high potassium content...but too much potassium isn't always a good thing either. I would only use potatoes if you consume them regularly throughout your precontest preparation as adding anything "new" to the diet at the last minute is rarely a good idea.

1. So you don't worry about it if your levels are high? How do you really know if it's oxidizing and forming plaque?

2. When you say potatoes don't bind them up, you're saying that potatoes digest faster right? I always thought white rice was known for being the fastest digesting carb, especially since sweet potatoes have a lot of fiber?

Ox
05-05-14, 8:26 am
1. So you don't worry about it if your levels are high? How do you really know if it's oxidizing and forming plaque?

2. When you say potatoes don't bind them up, you're saying that potatoes digest faster right? I always thought white rice was known for being the fastest digesting carb, especially since sweet potatoes have a lot of fiber?

1. I personally don't. Overt the past 20 something years doctors have gone on a crusade to lower patients cholesterol values and prescribed endless amounts of medications accordingly. Most of the times these drugs do "work" and do just that; lower cholesterol values. But what I find interesting is that the incidence of heart attack and stroke in this country has not decreased at all! I don't think these numbers are really that important. How do you tell if cholesterol is oxidizing and or forming plaque? To the best of my knowledge, scans do exist to see how much buildup exists. Are the scans safe? Effective? No clue. I would rather just do what nakes sense to me and try to reduce oxidative stkress and cardiovascular damage. One of the best ways to do that is to keep antioxidant levels high and keep blood sugar well under control. Again, this is just my thinking. I'm certainly no doctor.

2. No. What I'm saying is that potatoes don't suck up water like rice, oats and other grains because they are not a grain...they're a vegetable. Rice can constipate because it sucks up water in your intestines. I find that potatoes digest and pass through easier. I typically opt for white potatoes and avoid sweet potatoes as they make me bloaty and gassy.

In Christ
05-05-14, 6:20 pm
1. I personally don't. Overt the past 20 something years doctors have gone on a crusade to lower patients cholesterol values and prescribed endless amounts of medications accordingly. Most of the times these drugs do "work" and do just that; lower cholesterol values. But what I find interesting is that the incidence of heart attack and stroke in this country has not decreased at all! I don't think these numbers are really that important. How do you tell if cholesterol is oxidizing and or forming plaque? To the best of my knowledge, scans do exist to see how much buildup exists. Are the scans safe? Effective? No clue. I would rather just do what nakes sense to me and try to reduce oxidative stkress and cardiovascular damage. One of the best ways to do that is to keep antioxidant levels high and keep blood sugar well under control. Again, this is just my thinking. I'm certainly no doctor.

2. No. What I'm saying is that potatoes don't suck up water like rice, oats and other grains because they are not a grain...they're a vegetable. Rice can constipate because it sucks up water in your intestines. I find that potatoes digest and pass through easier. I typically opt for white potatoes and avoid sweet potatoes as they make me bloaty and gassy.

This is why you are THE MAN! I could chat with you all day about this stuff man. It still amazes me how helpful and detailed you are with your responses instead of just giving vague responses that don't help at all like some people do, if they even respond. That's definitely some great info that I will use.

Let me ask you this, if you want to start eating a certain food daily (namely veggies, but I'd like to know this for other foods too) and your body isn't digesting it good, how could you eventually get to the point to where you're eating it daily without any problems?

NLDreamer94
05-06-14, 9:53 pm
Hey Evan just wanna start off by saying I hope all is well with you and your family! I really enjoyed your video series "The Process" too so great job on that! My question has to do with coming up with workouts. Some information about me; I'm 19 turning 20 on May 20. I just competed in my first competition(bodybuilding) and placed 5 out of 8 in the Men's novice division. I'm 5'11 and weighed 163 the morning of prejudging, although after some binge eating, which I'm in the process of correcting lol, i am probably around 176. My question is how do you go about deciding on exercises and what order to do them in or how many sets to do? I was told by judges I have to improve my chest, shoulders, and lower lats. I know what exercises to do to target those areas but am not too sure on how to form an effective workout for those body parts while making progress on everything else as well. I appreciate your time more than you know as this sport has truly become a passion for me and I wish you all the best in your endeavors! Hope to meet you and maybe get a workout in with you one day haha

Have a good one!- Nick

N. Motta
05-06-14, 11:07 pm
Hangin and trainin with the mountain dog at the Elitefts compound?!

I hate you.

Ox
05-07-14, 10:26 pm
This is why you are THE MAN! I could chat with you all day about this stuff man. It still amazes me how helpful and detailed you are with your responses instead of just giving vague responses that don't help at all like some people do, if they even respond. That's definitely some great info that I will use.

Let me ask you this, if you want to start eating a certain food daily (namely veggies, but I'd like to know this for other foods too) and your body isn't digesting it good, how could you eventually get to the point to where you're eating it daily without any problems?

Thanks man. I'm glad you find it useful. Do keep in mind though that I definitely don't have all the answers and anything I throw out there is typically based on personal experience, opinion, theory or all three.

As for your digestion, I would consider the possibilities; are you failing to digest things well because 1. you're not accustomed to them or 2. because they simply don't sit well with you (allergy, sensitivity etc). If it's the first, then I would that over time, your body will adjust to them. If it's the latter, I don't know if anything you do will make a difference. Once thing I think is valuable to mention is the importance of a healthy gut. The bacteria in our gut has a lot to do with our digestion, immunity and overall health. From what I understand, they are coming to relaize that many things disrupt the balance of gut flora and allow bad bacteria to become dominant; chlorinated water, artificial sweeteners, FOS and inulin (types of sacharides caterogized as "fiber" and labeled as prebiotic...unfortunately they feed bad bacteria as well!) and obviously antibiotics in addition to a whole host I'm sure i failed to mention or don't know about.

My suggestion would be to read up on improving gut health and fostering the growth of good bacteria in your gut and eliminating bad bacteria. One food that I find particularly useful is papaya. It is high in papain and will aid in the digestion of proteins but will ALSO help to recolonize good bacteria. If there are two things that most people (myself included) fail to consume enough of it's fermented foods (SUPER high in probiotics) and foods with high enzymatic activity (papaya, pineapple, etc etc)

Theonidus
05-08-14, 9:52 am
Hangin and trainin with the mountain dog at the Elitefts compound?!

I hate you.

Don't forget adding his own little touch on the inside of Dave's puke bucket.

N. Motta
05-08-14, 10:23 am
Don't forget adding his own little touch on the inside of Dave's puke bucket.

Haha, right. Evan must be going soft.

Ox
05-10-14, 11:25 am
Hey Evan just wanna start off by saying I hope all is well with you and your family! I really enjoyed your video series "The Process" too so great job on that! My question has to do with coming up with workouts. Some information about me; I'm 19 turning 20 on May 20. I just competed in my first competition(bodybuilding) and placed 5 out of 8 in the Men's novice division. I'm 5'11 and weighed 163 the morning of prejudging, although after some binge eating, which I'm in the process of correcting lol, i am probably around 176. My question is how do you go about deciding on exercises and what order to do them in or how many sets to do? I was told by judges I have to improve my chest, shoulders, and lower lats. I know what exercises to do to target those areas but am not too sure on how to form an effective workout for those body parts while making progress on everything else as well. I appreciate your time more than you know as this sport has truly become a passion for me and I wish you all the best in your endeavors! Hope to meet you and maybe get a workout in with you one day haha

Have a good one!- Nick

Glad you liked "The Process". When it comes to putting together a workout, what I try to do is consider the muscle group you aim to train; think about the various planes of motion the muscles work in. For example, the back; you could do a pulldown movement, a pullover movement, a row and a deadlift and each exercise hits the muscle group in a different plane of motion. IS it crucial to hit the muscle group every way it can be hit each workout? I don't know. Is it wrong to do 2 rowing movements in a back workout and not to a pullover movement? No clue. I guess what it comes down to is considering the different ways the muscle can be hit and the movements that can be used to do so. Pick the movements that have proven to be the most effective FOR YOU. Sets and reps depend on how much intensity is being used and how much YOU need to do to illicit a response without overdoing it. Basically, it's a lot of trial and error. So, on that note, good luck!

Ox
05-10-14, 11:29 am
Hangin and trainin with the mountain dog at the Elitefts compound?!

I hate you.

One of the best workouts I ever had. Dave Tate was awesome and the gym was excellent. A lot of times, gyms (bodybuilding gyms or powerlifting gyms) pride themselves on being hardcore and awesome blah blah blah....oftentimes these gyms are out of order, marginally equipped and not what they are cracked up to be. Elite was everything it is supposed to be and then some. Excellent equipment, properly laid out, great atmosphere and Dave and John know their shit. Great experience.

Ox
05-10-14, 11:30 am
Haha, right. Evan must be going soft.

I said the same thing!

N. Motta
05-10-14, 2:14 pm
I said the same thing!

LOL. I'm sure it was a combination of the sadistic side from each of you and training way intensely. That's awesome, I'd kill just to open the door and peak into that warehouse.

So what was the occasion to get with John? Just for fun or to collaborate on nutrition/training ideas?

Cronos1247
05-12-14, 10:52 am
Hey Evan,

Huge fan of your videos and how much I learn from watching them. My question is sort of two part:

1.) Being a taller lifter myself (I'm a little over 6'4"), I have a harder time being inspired by people that are 5'10" and below so I really study what you do. It just seems that so many bodybuilders are relatively short and I can' relate nearly as much. Did you find it harder to really build a physique with so much height to fill out? I mean, did it take a lot longer?

2.) Also, I initially got into lifting by dropping a lot of weight and going from 317lbs to 210lbs. Since then I've been trying to really build my foundation to compete and am around 237lbs / 17% body fat. What approach was the best for you when building muscle? Did you stay lean and slowly do it or did you did you bulk way up and then cut instead of doing cycles? I'm just not sure if it's more efficient to stay within a certain body fat percentage while trying to slowly add lean weight or not worry TOO much about body fat (without being obese obviously) and just try and add mass. In another light, is the most efficient approach to try and add weight and lose body fat at the same time by taking another approach?

In Christ
05-15-14, 10:35 am
Thanks man. I'm glad you find it useful. Do keep in mind though that I definitely don't have all the answers and anything I throw out there is typically based on personal experience, opinion, theory or all three.

As for your digestion, I would consider the possibilities; are you failing to digest things well because 1. you're not accustomed to them or 2. because they simply don't sit well with you (allergy, sensitivity etc). If it's the first, then I would that over time, your body will adjust to them. If it's the latter, I don't know if anything you do will make a difference. Once thing I think is valuable to mention is the importance of a healthy gut. The bacteria in our gut has a lot to do with our digestion, immunity and overall health. From what I understand, they are coming to relaize that many things disrupt the balance of gut flora and allow bad bacteria to become dominant; chlorinated water, artificial sweeteners, FOS and inulin (types of sacharides caterogized as "fiber" and labeled as prebiotic...unfortunately they feed bad bacteria as well!) and obviously antibiotics in addition to a whole host I'm sure i failed to mention or don't know about.

My suggestion would be to read up on improving gut health and fostering the growth of good bacteria in your gut and eliminating bad bacteria. One food that I find particularly useful is papaya. It is high in papain and will aid in the digestion of proteins but will ALSO help to recolonize good bacteria. If there are two things that most people (myself included) fail to consume enough of it's fermented foods (SUPER high in probiotics) and foods with high enzymatic activity (papaya, pineapple, etc etc)

1. Man I have trouble with most all green veggies, so I would hope that my body will adjust since they're so beneficial. Some of them like spinach make me extremely tired and some give me random sharp pain in my stomach. I'm pretty sure I have a little IBS-C.

2. I'm with you on the probiotics. There's so many different ones with different strains, different strengths, and other stuff added too. Which one do you like the best?

3. I wanted to get your advice about something else too. In a few weeks I'm having shoulder surgery to repair my torn labrum. What would you supplement with if it were you trying to heal from that surgery? I currently use a multivitamin/mineral, LiverCare, UriCare, Vit C & D, Liquid Omega 3 DHA & EPA fish oil, EVO oil, Vitargo with BCAAS pre & post, probiotics. I don't use protein powder. I just eat 5 whole food meals. To that, I was thinking of adding ZMA, BCAAS throughout the day, L-Glutamine throughout the day.

marcus rhodes
05-15-14, 9:04 pm
Hey man, everything is going really well. The Arnold, Australia and New Zealand were cool but it's great to be home and back to training! There's no place like home!

Yeah man, John is definitely a good guy and I'm glad your experience with him is going well. And you're smart to ask questions so that you can gain a greater understanding. It's great to know WHAT works but it also nice to know WHY it works. Hahahahaha...we'll see what the future holds in terms of training!

Where are you from again Marcus?

Best,

Ev

Hey Evan!! I hope you are doing well!

I know exactly what you mean about getting home and being back to training at home! I got back from California about 2 weeks ago now and I would have to say training is now only this past week getting into full swing again. Although whilst in California, I did train... holidays do always seem to set me back a little.

On another note... The gyms in Cali were actually rather disappointing to be honest. I didn't train a whole lot but when i did, I trained in Golds gyms as I thought they would be a fairly "safe" choice in terms of equipment etc... however, i have to say every gym other than one seemed to have no atmosphere and I almost felt like i was being stared at for training hard... as if it wasn't something I was supposed to do haha

BUT... metroflex long beach, WOW! awesome awesome gym. 15 dollars for entry compared to the 25 at the Golds was an added bonus. bands and chains everywhere... which is ideal for the workouts john sends me!

I will tell you one thing though about my trip to the US though Evan.... I fell in love with IHOP french toast!!! man ,,, i miss those post workout meals!

yes exactly! for me i really always want to know why i'm doing what i'm doing rather than just doing it. 2 weeks ago, i was actually on skype to John and I literally had a list of about 20 questions, all of which began with "why am I..." as always, John gave me the answers i was looking for whilst somehow not losing his sh** with me haha
Evan, I've also been informed that Johns boys gave you a bit of a beating at cards!

But on a serious note, I am really excited to see the training footage!! Dave Tate and JM both spoke very highly of the amount of effort you put into that leg workout.

Oh and to answer your question... United Kingdom, about 1 hr south of Birmingham (you may or may not remember me sending you the pic of me and dorian... https://www.facebook.com/photo.php?fbid=386399814793002&set=pb.100002689610194.-2207520000.1400202483.&type=3&theater )

Finally, as always I hope your father is doing well.

Marcus

Ox
05-25-14, 11:02 am
LOL. I'm sure it was a combination of the sadistic side from each of you and training way intensely. That's awesome, I'd kill just to open the door and peak into that warehouse.

So what was the occasion to get with John? Just for fun or to collaborate on nutrition/training ideas?

Either it was the intensity or the thought of training with John and Dave made me barf due to sheer excitement...kinda like Stan from South Park!

Seriously though, it was definitely stimulus than what I am used to.

Ox
05-25-14, 11:06 am
Hey Evan,

Huge fan of your videos and how much I learn from watching them. My question is sort of two part:

1.) Being a taller lifter myself (I'm a little over 6'4"), I have a harder time being inspired by people that are 5'10" and below so I really study what you do. It just seems that so many bodybuilders are relatively short and I can' relate nearly as much. Did you find it harder to really build a physique with so much height to fill out? I mean, did it take a lot longer?

2.) Also, I initially got into lifting by dropping a lot of weight and going from 317lbs to 210lbs. Since then I've been trying to really build my foundation to compete and am around 237lbs / 17% body fat. What approach was the best for you when building muscle? Did you stay lean and slowly do it or did you did you bulk way up and then cut instead of doing cycles? I'm just not sure if it's more efficient to stay within a certain body fat percentage while trying to slowly add lean weight or not worry TOO much about body fat (without being obese obviously) and just try and add mass. In another light, is the most efficient approach to try and add weight and lose body fat at the same time by taking another approach?

1. Having a larger frame/being taller definitely makes filling out more of a challenge. I was fortunate enought o have a decent aptitude for putting on muscle but compared to a guy who is 5'8" or shorter, it's a totally different universe. There's really nothing you can do except keep eating and training.

2. I made the most progress by eating big. Once I had a fair amount of muscle on me and was training hard, I learned that it was much more difficult to get really fat. Did I put on fat? Absolutely. Was it pretty? Not really. BUT, I got strong as hell and that enabled me to push bigger weight and ultimately, grow. I would eat big and try to grow and if you're training hard you really shouldn't get too fat.

Ox
05-25-14, 11:24 am
1. Man I have trouble with most all green veggies, so I would hope that my body will adjust since they're so beneficial. Some of them like spinach make me extremely tired and some give me random sharp pain in my stomach. I'm pretty sure I have a little IBS-C.

2. I'm with you on the probiotics. There's so many different ones with different strains, different strengths, and other stuff added too. Which one do you like the best?

3. I wanted to get your advice about something else too. In a few weeks I'm having shoulder surgery to repair my torn labrum. What would you supplement with if it were you trying to heal from that surgery? I currently use a multivitamin/mineral, LiverCare, UriCare, Vit C & D, Liquid Omega 3 DHA & EPA fish oil, EVO oil, Vitargo with BCAAS pre & post, probiotics. I don't use protein powder. I just eat 5 whole food meals. To that, I was thinking of adding ZMA, BCAAS throughout the day, L-Glutamine throughout the day.


1. I'm sure they will adjust somewhat. Not like I need to tell you, but if something causes significant distress, I wouldn't push it.

2. To be honest, this is a really individual thing and they affect everyone differently. I'd take a trip to your local health food store and if there is a knowledgeable staff member, I'd ask them what MOST people find effective...even though it's individual, going with one that the most number of people like might be useful. HOWEVER, I would make it a point to avoid all probiotics containing FOS. FOS is short for fructooligosacharides...inulin is the same thing. Thye claim it is a prebiotic and helps feed good bacteria but unfortunately, it supposedly feeds bad bacteria as well and causes gas and distress for many people who consume it. I'd avoid it.

3. Anytime you go for surgery, there are certain supps they tell you to stop taking....fish oil and vitamin E are usually the two main ones. But really, it's anything that thins your blood as they worry about excess bleeding. They usually recommend stopping anything like that 2 weeks prior (I think)...I would ask your doc. I would probably eliminate most of what you're currently using. BUT, I would continue to take the BCAAs and Glutamine. I would ask your doctor how soon after surgery vitamins/minerals can be resumed and I'd make it point to do so right when it becomes acceptable. As for eating, I wouldn't OVEREAT. My guess is that you may be slightly laid up/sedentary. You don't want to bombard your body with food and force it to allocate so much energy to digestion when it could be focusing that on healing and recovery. That being said, eating well is EXTREMELY important during recovery as you body needs nutrients to heal...just don't overdo it. Be sure to eat NUTRITIOUS foods rather than looking simply at macro values. Best of luck!

Ox
05-25-14, 11:34 am
Hey Evan!! I hope you are doing well!

I know exactly what you mean about getting home and being back to training at home! I got back from California about 2 weeks ago now and I would have to say training is now only this past week getting into full swing again. Although whilst in California, I did train... holidays do always seem to set me back a little.

On another note... The gyms in Cali were actually rather disappointing to be honest. I didn't train a whole lot but when i did, I trained in Golds gyms as I thought they would be a fairly "safe" choice in terms of equipment etc... however, i have to say every gym other than one seemed to have no atmosphere and I almost felt like i was being stared at for training hard... as if it wasn't something I was supposed to do haha

BUT... metroflex long beach, WOW! awesome awesome gym. 15 dollars for entry compared to the 25 at the Golds was an added bonus. bands and chains everywhere... which is ideal for the workouts john sends me!

I will tell you one thing though about my trip to the US though Evan.... I fell in love with IHOP french toast!!! man ,,, i miss those post workout meals!

yes exactly! for me i really always want to know why i'm doing what i'm doing rather than just doing it. 2 weeks ago, i was actually on skype to John and I literally had a list of about 20 questions, all of which began with "why am I..." as always, John gave me the answers i was looking for whilst somehow not losing his sh** with me haha
Evan, I've also been informed that Johns boys gave you a bit of a beating at cards!

But on a serious note, I am really excited to see the training footage!! Dave Tate and JM both spoke very highly of the amount of effort you put into that leg workout.

Oh and to answer your question... United Kingdom, about 1 hr south of Birmingham (you may or may not remember me sending you the pic of me and dorian... https://www.facebook.com/photo.php?fbid=386399814793002&set=pb.100002689610194.-2207520000.1400202483.&type=3&theater )

Finally, as always I hope your father is doing well.

Marcus

I don't blame you...I too was dissapointed with the gym scene the few times I went. Granted, I didn't visit a ton of gyms the the couple I did visit didn't blow my mind. Lots of great equipment and histroy at Gold's but the average clientele weren't my favorite!

Hahahahaha...IHOP. It's funny to hea rhte things that people from other countries like when they come. I'm sure it's entertaining to hear the things that Americans find appealing when they come to the UK.

I really enjoyed hanging woth John and had my fair share of questions as well. Most started with: "Hey John, what do you think of_____________?" John and Dave were both awesome. I felt like I could have learned a lot by hanging in that gym for a month or so!

And yes, the boys are both sharks when it comes to Go Fish. I got hustled real bad!

Ha! I do remember that pic and now that I see your face, I do remember you.

How is prep coming along?

Oh and my Dad is doing really well. I appreciate that.

Primo
05-29-14, 5:25 am
Hey Evan

1. What kind of Antioxidants do you use or prefer to use for best benefits.?? I use acai powder, raw cocoa beans, cinnamon, ALA and some green tea, all spread out trough the day.

2. I gonna cut down soon, and i wan't to try out a low fat diet. But how low is low fat in a diet like that.?? I working on my meal plan, and right now it's 300g Protein/220g Carb/45g fat, the fats are only from coconut oil, peanutbutter and almonds. Would you go lower on the fat.??
I always have try out low carb diets, and they work very well on shredding fat. But my workout's are so weak, and my mood is the very idiot kind. :D So i need those carbs to function, and not lose it.

Thanks Evan.

JustLift
05-30-14, 4:53 pm
Hey Evan,

great thread!

I do have a question about frequency.
Some guys (like Jason Blaha) said that as a natural lifter you should hit each muscle group twice or three times per week with a full body routine.

Whats your opinion on this? Would you say for building muscle training each muscle group as a beginner is better or how often / how would you set up a routine for an beginner?

Ox
06-02-14, 9:38 am
Hey Evan

1. What kind of Antioxidants do you use or prefer to use for best benefits.?? I use acai powder, raw cocoa beans, cinnamon, ALA and some green tea, all spread out trough the day.

2. I gonna cut down soon, and i wan't to try out a low fat diet. But how low is low fat in a diet like that.?? I working on my meal plan, and right now it's 300g Protein/220g Carb/45g fat, the fats are only from coconut oil, peanutbutter and almonds. Would you go lower on the fat.??
I always have try out low carb diets, and they work very well on shredding fat. But my workout's are so weak, and my mood is the very idiot kind. :D So i need those carbs to function, and not lose it.

Thanks Evan.

1. I use ubiquinol, NAC, vitamin c & e

2. LOW is relative. If you typically consume 200g each day, then cutting it in half would be a significant drop! I don't know that I would subscribe entirely to low fat or low carb. As you mentioned, you do poorly on low carbs. But that doesn't mean I would go too low fat. Or too hgih with the carbs. I guess what I am trying to say is that I feel balance is ideal. Cycling carbs may be a good idea. You can cycle fats as well. When carbs are at their lowest, you can have fats at their higest and vice versa.

Ox
06-02-14, 9:41 am
Hey Evan,

great thread!

I do have a question about frequency.
Some guys (like Jason Blaha) said that as a natural lifter you should hit each muscle group twice or three times per week with a full body routine.

Whats your opinion on this? Would you say for building muscle training each muscle group as a beginner is better or how often / how would you set up a routine for an beginner?

You should train as hard as possible, as often as possible without inhibiting recovery! That's THE answer.

I would start with training three days a week hitting chest, back and legs (one each day). I would MASTER the compound movements like bench, squat and deadlifts. After months of that, I'd maybe change to a five day split adding in arms, shoulders, abs and calves. I'd do each bodypart once a week. After doing that for a while you can decide if higher frequency might be more beneficial.

Mocheeks
06-13-14, 1:31 pm
This thread has been created in honor of the sport of bodybuilding and everything that goes along with it. I'm here to talk about training, nutrition, the bodybuilding lifestlye and anything and everything in between. We all have our own reasons for sacrificing our time and energy but, ultimately, we're all here because we believe in something. We all have the undying belief that there is some sort of satisfaction to be gained from all the sweat and the pain and the sacrifice. Something that can't be bought for any price or taken away at any cost. We are all bound by this common belief. I'm honored to be amongst all of you. It is my most sincere aspiration that I can share with you what I've learned and that it may be of some value to you. I look forward to talking to you guys. Peace.


So helpful thank you OX

In Christ
06-14-14, 7:31 pm
1. I'm sure they will adjust somewhat. Not like I need to tell you, but if something causes significant distress, I wouldn't push it.

2. To be honest, this is a really individual thing and they affect everyone differently. I'd take a trip to your local health food store and if there is a knowledgeable staff member, I'd ask them what MOST people find effective...even though it's individual, going with one that the most number of people like might be useful. HOWEVER, I would make it a point to avoid all probiotics containing FOS. FOS is short for fructooligosacharides...inulin is the same thing. Thye claim it is a prebiotic and helps feed good bacteria but unfortunately, it supposedly feeds bad bacteria as well and causes gas and distress for many people who consume it. I'd avoid it.

3. Anytime you go for surgery, there are certain supps they tell you to stop taking....fish oil and vitamin E are usually the two main ones. But really, it's anything that thins your blood as they worry about excess bleeding. They usually recommend stopping anything like that 2 weeks prior (I think)...I would ask your doc. I would probably eliminate most of what you're currently using. BUT, I would continue to take the BCAAs and Glutamine. I would ask your doctor how soon after surgery vitamins/minerals can be resumed and I'd make it point to do so right when it becomes acceptable. As for eating, I wouldn't OVEREAT. My guess is that you may be slightly laid up/sedentary. You don't want to bombard your body with food and force it to allocate so much energy to digestion when it could be focusing that on healing and recovery. That being said, eating well is EXTREMELY important during recovery as you body needs nutrients to heal...just don't overdo it. Be sure to eat NUTRITIOUS foods rather than looking simply at macro values. Best of luck!

Thanks Evan, I'm recovering a lot faster than expected. Have you read about white potatoes being part of the Nightshade family and the negative impact they can have on our health? What do you think about that? Here's the info on it. http://www.whfoods.com/genpage.php?tname=george&dbid=62

Ox
06-17-14, 8:39 am
Thanks Evan, I'm recovering a lot faster than expected. Have you read about white potatoes being part of the Nightshade family and the negative impact they can have on our health? What do you think about that? Here's the info on it. http://www.whfoods.com/genpage.php?tname=george&dbid=62

I haveread about this before and I do believe there may be something to it. I have included potatoes in my diet for years. Oddly, in the past year or so I have cut down on them. Usually my knees bother me in the offseason but have been great all year. Coincidence? Possibly. I don't feel great if I eat a LOT of tomatoes. As for the rest of the category. peppers, paprika, eggplant etc all make me feel like shit when I have them and definitely screw up my digestion....peppers or paprika (sweet or hot) are a surefire way to indigestion for me. So, yes, I think you bring up something interesting. And maybe the take home message is that if you feel shitty eating certain foods, don't keep eating them even if they have been touted as "healthy" etc.

marcus rhodes
06-28-14, 6:03 pm
I don't blame you...I too was dissapointed with the gym scene the few times I went. Granted, I didn't visit a ton of gyms the the couple I did visit didn't blow my mind. Lots of great equipment and histroy at Gold's but the average clientele weren't my favorite!

Hahahahaha...IHOP. It's funny to hea rhte things that people from other countries like when they come. I'm sure it's entertaining to hear the things that Americans find appealing when they come to the UK.

I really enjoyed hanging woth John and had my fair share of questions as well. Most started with: "Hey John, what do you think of_____________?" John and Dave were both awesome. I felt like I could have learned a lot by hanging in that gym for a month or so!

And yes, the boys are both sharks when it comes to Go Fish. I got hustled real bad!

Ha! I do remember that pic and now that I see your face, I do remember you.

How is prep coming along?

Oh and my Dad is doing really well. I appreciate that.

Hi Evan, sorry it's taken me so long to reply ... For some reason I don't get a notification when you reply, I did used too. Anyway!... I hope all is well with you and your family!! As always I hope your father is recovering well, I'm really happy to hear he's doing good.

Yep I couldn't agree more! The gyms in CA sucked , I was getting some weird looks for busting my balls in the gym... Almost as if I was doing something wrong. it was an odd experience but better than not training at all. But definitely No place like home!

Hahaha I definitely enjoyed IHOP !! more than anything , it was the fact that it was so convenient for me when we were staying in hotels without any cooking facilities. I'm sure the food isn't of the highest quality but being able to ring up and have an omelette or steak made up to go was a big stress reliever even if not ideal.

Indeed it is Evan... Often I hear Americans really like Nandos when they come over. I'm not sure that you guys have that just yet. When I was younger I went to Cananda and I got hooked on "pontoon" (I think that's what it was called) for the whole time I was on holiday. Im pretty sure it was just chips, cheese and gravy but I LOVED the stuff. Maybe I can convince John to let me have it as my post workout meal ??

I can definitely relate to that ... I ask John questions 24/7 !! Now that he's only a few days out of his show he seems to be losing a tiny bit of his patience and adding in a few more exclamation marks haha ... I think he's well within his right to be doing so , I'm sure I ask some dumb questions sometimes ! The training vid is awesome by the way Evan...I also love those Bulgarian split squats with isotension!! The feeling in your glute ham tie in is pretty nuts as I'm sure you'll agree

I'm glad you remember me... Im actually going back to temple gym next week for some leg training , maybe the man himself will be in again

Not in prep right now sir, i am dieting though, just to drop my BF down a bit as I think I will then really be able to see what body parts need more work than others. My plan is a teen natural show next July, nothing is set in stone yet though.

Besides I remember you saying in one of your Arnold classic prep videos a couple years back ... "if you want to make God laugh, make a plan"

Oh ,one last thing, I've really been enjoying your Instagram posts Evan... Along with your comments in regards to Roman's electric lawn mower ... I was also unimpressed !

M

marcus rhodes
06-30-14, 9:04 am
Hi Evan, sorry it's taken me so long to reply ... For some reason I don't get a notification when you reply, I did used too. Anyway!... I hope all is well with you and your family!! As always I hope your father is recovering well, I'm really happy to hear he's doing good.

Yep I couldn't agree more! The gyms in CA sucked , I was getting some weird looks for busting my balls in the gym... Almost as if I was doing something wrong. it was an odd experience but better than not training at all. But definitely No place like home!

Hahaha I definitely enjoyed IHOP !! more than anything , it was the fact that it was so convenient for me when we were staying in hotels without any cooking facilities. I'm sure the food isn't of the highest quality but being able to ring up and have an omelette or steak made up to go was a big stress reliever even if not ideal.

Indeed it is Evan... Often I hear Americans really like Nandos when they come over. I'm not sure that you guys have that just yet. When I was younger I went to Cananda and I got hooked on "pontoon" (I think that's what it was called) for the whole time I was on holiday. Im pretty sure it was just chips, cheese and gravy but I LOVED the stuff. Maybe I can convince John to let me have it as my post workout meal ??

I can definitely relate to that ... I ask John questions 24/7 !! Now that he's only a few days out of his show he seems to be losing a tiny bit of his patience and adding in a few more exclamation marks haha ... I think he's well within his right to be doing so , I'm sure I ask some dumb questions sometimes ! The training vid is awesome by the way Evan...I also love those Bulgarian split squats with isotension!! The feeling in your glute ham tie in is pretty nuts as I'm sure you'll agree

I'm glad you remember me... Im actually going back to temple gym next week for some leg training , maybe the man himself will be in again

Not in prep right now sir, i am dieting though, just to drop my BF down a bit as I think I will then really be able to see what body parts need more work than others. My plan is a teen natural show next July, nothing is set in stone yet though.

Besides I remember you saying in one of your Arnold classic prep videos a couple years back ... "if you want to make God laugh, make a plan"

Oh ,one last thing, I've really been enjoying your Instagram posts Evan... Along with your comments in regards to Roman's electric lawn mower ... I was also unimpressed !

M


I was wrong ... the Canadian chips,cheese and gravy meal is called "Poutine" not pontoon !

In Christ
07-06-14, 3:51 pm
I haveread about this before and I do believe there may be something to it. I have included potatoes in my diet for years. Oddly, in the past year or so I have cut down on them. Usually my knees bother me in the offseason but have been great all year. Coincidence? Possibly. I don't feel great if I eat a LOT of tomatoes. As for the rest of the category. peppers, paprika, eggplant etc all make me feel like shit when I have them and definitely screw up my digestion....peppers or paprika (sweet or hot) are a surefire way to indigestion for me. So, yes, I think you bring up something interesting. And maybe the take home message is that if you feel shitty eating certain foods, don't keep eating them even if they have been touted as "healthy" etc.

I agree. I try to do my research, but I ultimately go with how I feel and respond. And really we wouldn't have much of a selection for carbs if we cut out everything that was said to have some sort of negative impact on our health.

Man I was kinda surprised to see you using psyllium in your video considering how big you are on eating veggies. I guess the veggies just aren't enough. How many grams of fiber do you do at a time with the psyllium? Oh, and on the days you do two servings, one in the morning and one later on, when is your second serving?

Elite
07-07-14, 5:24 am
Sad to see you leave Universal/Animal Evan. I cant imagine the company without you. No more Ox, a sad day. Best wishes.

Tiger
07-07-14, 6:45 am
Yeah, it's sad to lose Evan... He's part of the Animal family, and while he takes on a new venture we can all wish him well and continue to support him.

Best of luck Evan!

N. Motta
07-07-14, 10:44 am
WHAT?????!!!!!!!!!!!!!!!!

N. Motta
07-07-14, 11:06 am
Damn. Just read up on the deets over at MD.

Congrats Evan. Truly wish the best for you, your career and your family. You're one of the few guys I've always wanted to meet in this industry. Not for schmoe reasons, or to try and get your used socks. But to just shake your hand and say thanks for your time and advice you've given over the years. It's something I've really appreciated. So if I do ever bump into you, I'm gonna pull out the, OG Animal Forum member card. Congrats again and best of luck.

Swolepez
07-07-14, 2:45 pm
http://www.musculardevelopment.com/news/breakingnews/13344-evan-centopani-signs-with-prime-nutrition-muscular-development.html#.U7rr_4m9LCQ

I'm sad to see OX go but I wish him the very best in his future. He's an awesome bodybuilder but an even greater human being. I know all of us here at the Forvm thank you for giving us everything you had in you and staying 100% real. You inspired many people here.

weightsb4dates
07-07-14, 3:04 pm
Yea i read that article too, Hope he is happy seems like he will be, he is working side by side his good buddy PJ Braun, for what he believes in which is blurring the line between health and body building, and melding the two. i agree with you tho swole, its a bummer to see him leave Animal. on the other hand he hasnt progressed much in the last few years placing-wise, so perhaps its in his best interest to explore new opportunities, it could help him become a better body builder, ive always liked Evan alot, and thought he had one of the more favorable physiques in the game.

Evan, if you see this rock on man, me and the rest of your fans are still behind you.

MR. C
07-07-14, 3:44 pm
Best of Luck!

Ox
07-07-14, 4:38 pm
You guys are awesome. Thank you for this. I want you all to know that I sincerely appreciate getting to know you, speaking with you, laughing with you and learning from you. My time here has been awesome and has given me something that is truly invaluable. My most sincere thanks goes out to every one of you.

All my best,

Ev

Brometheus
07-07-14, 5:46 pm
Thank you for being such an inspiration Evan, I look forward to continuing to follow your bodybuilding career!

HIGA MONSTER
07-07-14, 6:42 pm
Whoa...sorry to hear this.

Ox, I wish you all the best. Its been a great ride and hope to see you soon.

HIGA MONSTER

N. Motta
07-07-14, 7:50 pm
Damn. Just read up on the deets over at MD.

Congrats Evan. Truly wish the best for you, your career and your family. You're one of the few guys I've always wanted to meet in this industry. Not for schmoe reasons, or to try and get your used socks. But to just shake your hand and say thanks for your time and advice you've given over the years. It's something I've really appreciated. So if I do ever bump into you, I'm gonna pull out the, OG Animal Forum member card. Congrats again and best of luck.

Madcat
07-07-14, 8:20 pm
Wow, mind = blown. Hoping Evan nothing but the best, he's a super cool guy and a very bright one too. I have other feelings but will save those for another time, of which they have nothing to do with Evan. I have nothing but respect for him.

Christman
07-07-14, 9:01 pm
Won't be the same here without you Evan. Best of luck in everything you do going forward!

XrawXfishX
07-07-14, 9:26 pm
Good luck in your future endeavors. It will not be the same without you here, and hopefully you still show back up every now and then. Maybe some collaborations. I will be following you with PN now, also.

Biggie973
07-08-14, 8:11 am
Best of luck to you Evan on your future endeavours

Sprint
07-08-14, 9:13 am
Gutted to hear this, you were one of the first Pros I ever met & you spoke to me like we'd known each other for years & were at the same level, & that meant a lot to a kid who was at his first ABC & at that point hadn't yet set foot on stage.

I'll continue to follow your career, listen out for how things are away from the gym & stage, & also follow your lead with regards to the way you represent yourself and the lifestyle of bodybuilding.

Always an inspiration, I'll definitely be paying attention when the list of exhibitors & representitives are published for the next UK BodyPower Expo - just in case.

Once again, thank you.

This isn't goodbye, more of a see ya later.

Kindest & best regards,

Sprint.

Sprint
07-08-14, 9:16 am
Posted this in the other thread, & just posting it here as well because it's appropriate & heartfelt...

Gutted to hear this, you were one of the first Pros I ever met & you spoke to me like we'd known each other for years & were at the same level, & that meant a lot to a kid who was at his first ABC & at that point hadn't yet set foot on stage.

I'll continue to follow your career, listen out for how things are away from the gym & stage, & also follow your lead with regards to the way you represent yourself and the lifestyle of bodybuilding.

Always an inspiration, I'll definitely be paying attention when the list of exhibitors & representitives are published for the next UK BodyPower Expo - just in case.

Once again, thank you.

This isn't goodbye, more of a see ya later.

Kindest & best regards,

Sprint.

P Diesel
07-08-14, 9:37 am
Garrett and i were talking about this the other day. if its a good move for u i'm happy for ya bro and wish u the best. if there is anything u need or i can help w u know how to find me, dnt hesitate. ull be missed my brotha thats for sure.

P

naturalguy
07-08-14, 12:26 pm
I wish Ev the most success in his new endeavor. He is one of my favorite dudes in the industry

smoothballer
07-08-14, 12:53 pm
For sure Ox will be missed. He was one of the main people that drew me to Animal. I really found inspiration in his background and was always highly impressed with his knowledge of nutrition for the sport. Glad I got to talk to him for a little while at each Arnold.

Good luck to you Evan on your new endeavor as I am sure you will thrive in your new role there as well as being their sponsored athlete.

SDR
07-08-14, 5:47 pm
Met Evan bodypower uk 2012 - Fantastic guy. Did cardio next to my wife at Emporium and answered her 1000 of questions with patience.

wish you all the best brother!

Ox
07-08-14, 6:03 pm
Thank you for being such an inspiration Evan, I look forward to continuing to follow your bodybuilding career!

Thanks a lot man, I appreciate that.

Ox
07-08-14, 6:04 pm
Whoa...sorry to hear this.

Ox, I wish you all the best. Its been a great ride and hope to see you soon.

HIGA MONSTER

Grant! I appreciate it. It HAS been a great ride. I'll definitely see you around.

Ox
07-08-14, 6:07 pm
Damn. Just read up on the deets over at MD.

Congrats Evan. Truly wish the best for you, your career and your family. You're one of the few guys I've always wanted to meet in this industry. Not for schmoe reasons, or to try and get your used socks. But to just shake your hand and say thanks for your time and advice you've given over the years. It's something I've really appreciated. So if I do ever bump into you, I'm gonna pull out the, OG Animal Forum member card. Congrats again and best of luck.

Thanks pal. I've enjoyed shooting it with you. If you see me someplace, make sure you do say hi. Hahahaha...no schmoe

Ox
07-08-14, 6:07 pm
Wow, mind = blown. Hoping Evan nothing but the best, he's a super cool guy and a very bright one too. I have other feelings but will save those for another time, of which they have nothing to do with Evan. I have nothing but respect for him.

Thanks Madcat, I appreciate it.

Ox
07-08-14, 6:09 pm
Won't be the same here without you Evan. Best of luck in everything you do going forward!

Honestly, things won't be the same for me either! It's been a long time and I've gotten used to things around here. Thanks for the well wishes.

Ox
07-08-14, 6:10 pm
Good luck in your future endeavors. It will not be the same without you here, and hopefully you still show back up every now and then. Maybe some collaborations. I will be following you with PN now, also.

Thanks man. We'll see what happens. Nothing wrong with saying hello to old friends every now and then.

Rex
07-08-14, 6:12 pm
I am glad to be able calling Evan a friend. He is has been and still is a great Inspiration in my bodybuilding journey ever since I first read and article about him in MD Magazine back in 2007...
The first time we met was at FIBO in 2010. I I probably conducted myself as an annoying groupie but he treated me with great respect and openly talked to me like we had known each other for years...

Good luck my friend! Stay the way youve always been a youll have a bright future waiting for you. Im sure...

Ox
07-08-14, 6:13 pm
Gutted to hear this, you were one of the first Pros I ever met & you spoke to me like we'd known each other for years & were at the same level, & that meant a lot to a kid who was at his first ABC & at that point hadn't yet set foot on stage.

I'll continue to follow your career, listen out for how things are away from the gym & stage, & also follow your lead with regards to the way you represent yourself and the lifestyle of bodybuilding.

Always an inspiration, I'll definitely be paying attention when the list of exhibitors & representitives are published for the next UK BodyPower Expo - just in case.

Once again, thank you.

This isn't goodbye, more of a see ya later.

Kindest & best regards,

Sprint.

Sprint! My man. I appreciate the heartfelt post. You're a sincere guy and that resonates with me. You put it perfectly when you said that it's more of a -see ya later than a goodbye- All my best to you.

Ox
07-08-14, 6:15 pm
I am glad to be able calling Evan a friend. He is has been and still is a great Inspiration in my bodybuilding journey ever since I first read and article about him in MD Magazine back in 2007...
The first time we met was at FIBO in 2010. I I probably conducted myself as an annoying groupie but he treated me with great respect and openly talked to me like we had known each other for years...

Good luck my friend! Stay the way youve always been a youll have a bright future waiting for you. Im sure...

Roman! I remember when we first met at FIBO. Look at how far you've come! I admire your discipline and INABILITY to give anything but your best. That will take you far. I consider you a friend and I'm always here if there's any way I can help. Keep doing what you're doing.

Ox
07-08-14, 6:18 pm
Garrett and i were talking about this the other day. if its a good move for u i'm happy for ya bro and wish u the best. if there is anything u need or i can help w u know how to find me, dnt hesitate. ull be missed my brotha thats for sure.

P

P! It's good to hear from you man. Garrett is a great dude. I really enjoyed getting to know him this year in Rio. As always, I appreciate it and I'll say the same to you...give me a holler anytime. I'll see you around soon I'm sure.

Ox
07-08-14, 6:19 pm
I wish Ev the most success in his new endeavor. He is one of my favorite dudes in the industry

Thanks broski. You know I hold you in high regard. Anyone who can produce such high quality BBQ HAS to be alright. Thanks for everything. I'll see you soon.