DFD

lagunasecaballs wrote: ↑Tue Jun 19, 2018 2:26 pm Rice crispy treats for a preworkout meal.

SAWCE wrote: ↑Mon Jun 18, 2018 11:08 am Coach thinks I've leaned out enough for now, time to start growing again. Pushing the food hard..

Breakfast:
4 eggs, 1 cup oats, 250g egg whites, 2 fit and light greek yogurt cups.

Meal 2:
9oz chicken, 1 cup rice, 1oz nuts.

Meal 3:
9oz turkey, 1 cup rice.

Meal 4:
9oz chicken, 1tbsp olive oil.

Meal 5:
8oz 90% lean beef or steak, 1 cup rice (or two flour tortillas).

Meal 6:
50g of protein from whey, 2tbsp peanut butter.

Pre workout:
2 rice crispy treats.

Intra workout:
20g gatorade powder.

Post workout:
1 banana, 50g protein from whey.

stripethree wrote: ↑Thu Jun 21, 2018 4:42 pm

SAWCE wrote: ↑Mon Jun 18, 2018 11:08 am Coach thinks I've leaned out enough for now, time to start growing again. Pushing the food hard..

Breakfast:
4 eggs, 1 cup oats, 250g egg whites, 2 fit and light greek yogurt cups.

Meal 2:
9oz chicken, 1 cup rice, 1oz nuts.

Meal 3:
9oz turkey, 1 cup rice.

Meal 4:
9oz chicken, 1tbsp olive oil.

Meal 5:
8oz 90% lean beef or steak, 1 cup rice (or two flour tortillas).

Meal 6:
50g of protein from whey, 2tbsp peanut butter.

Pre workout:
2 rice crispy treats.

Intra workout:
20g gatorade powder.

Post workout:
1 banana, 50g protein from whey.

I feel like I eat a lot but this, this is a lot of damn food. Jeebus.

SAWCE wrote: ↑Thu Jun 21, 2018 3:07 pm Obviously not a true comparison, but just for lolz.. here’s about where I started 11-12ish years ago at a whopping 135lbs..

To the best of my recollection that’s a size small shirt, possibly a medium, and it’s just hanging off my arms.

SAWCE wrote: ↑Sat Aug 11, 2018 11:10 pm Prep for the show officially starts tomorrow at 16 weeks out. Currently sitting at 220lbs. I expect to drop about 20lbs for the show, hopefully manage to build a few more pounds in that time frame too, and be around 200lbs for weigh ins. I’ll be small for my class, weight limit, depending on how tall they measure me at will be 230 or 237lbs. Gonna rely on just getting into insane conditioning to still place well since I know I’ll be outsized.

Here’s my starting point:







I’ll probably update this every other week or so.

KYGTIGuy wrote: ↑Thu Aug 16, 2018 11:26 am

SAWCE wrote: ↑Sat Aug 11, 2018 11:10 pm Prep for the show officially starts tomorrow at 16 weeks out. Currently sitting at 220lbs. I expect to drop about 20lbs for the show, hopefully manage to build a few more pounds in that time frame too, and be around 200lbs for weigh ins. I’ll be small for my class, weight limit, depending on how tall they measure me at will be 230 or 237lbs. Gonna rely on just getting into insane conditioning to still place well since I know I’ll be outsized.

Here’s my starting point:

I’ll probably update this every other week or so.

Lookin good. Does dropping weight involve increased cardio or is it all diet?

troyguitar wrote: ↑Thu Aug 16, 2018 11:36 am Interesting, why such a low heart rate?

SAWCE wrote: ↑Thu Aug 16, 2018 11:44 am

troyguitar wrote: ↑Thu Aug 16, 2018 11:36 am Interesting, why such a low heart rate?

Higher heart rates for sustained periods have been shown to start tapping into muscle mass for energy rather than fat stores.

We may incorporate sprints at some point, but they'll be short 30 second bursts, then a minute or two of walking in between them to bring my heart rate back down.

troyguitar wrote: ↑Thu Aug 16, 2018 11:53 am

SAWCE wrote: ↑Thu Aug 16, 2018 11:44 am

Higher heart rates for sustained periods have been shown to start tapping into muscle mass for energy rather than fat stores.

We may incorporate sprints at some point, but they'll be short 30 second bursts, then a minute or two of walking in between them to bring my heart rate back down.

I've been working out at more like 150-180 bpm for ~20 minutes/day on the days I'm not too lazy to do it. Staying under 140 would be tough at my shitty fitness level.

troyguitar wrote: ↑Thu Aug 16, 2018 12:12 pm I'm out of shape, but I'll easily hit 200 within 5 minutes of body-weight stuff (that's all I really do anymore, no lifting or running) if I don't take breaks. The monitor is really useful for me, I watch the HR and wait for it to go back below 160 before starting each set.

troyguitar wrote: ↑Thu Aug 16, 2018 12:24 pm If I don't use the monitor I always end up pushing too hard and feeling like I'm going to die, then quitting early as a result.

I did the same for running back when I ran, adjust pace until HR is in target zone, otherwise I'd end up dead halfway through and have to walk.

KYGTIGuy wrote: ↑Thu Aug 23, 2018 8:49 am How much you down this week?

D Griff wrote: ↑Mon Aug 27, 2018 8:40 pm Nice man, definitely a noticeable difference in the abs and back definition with that 7.5 dropped!