Well after 6 months off from the gym I started back this week. Looks like the Z will be getting smaller again. Cant wait though, freak time once again! I Hope to hit the stage again next summer. My winter client list is also full I am only taking on 5 guys this year because any more than is like baby sitting.

I have a clinet now that I had to move into my house to help him get ready for the biggest show of his life the NPC nationals he placed in the top 5 for the last 3 years as a light heavy weight so this year we worked hard all summer and he will be a heavy weight this time out. Not bad 224 on stage and only 5'5

Me I plan on going back up to 300lbs before the end of the year. Sorry just all worked up about training again. Anybody need some advice fell free to ask I will see what I can do. No more beer or going out for me (well I am saving nov 11th & 12th hehe)

 

Have you seen MY forearms? .. Lots of conditoning went into them to get them the way they are HA!

 

one bigger than the other?

 

 

Toby, I am still trying to figure out a good routine for gaining mass. I have been working out 4-5 times a week since about March and I haven't really put on any weight. Any suggestions, diet, routine or supplement wise that would help me break through this plateu?

 

I need to get myself back on a good diet. Not to lose weight, just to keep healthy. Playing football has helped get me back into shape but a nice diet would help a lot more. Sitting behind a desk 40 hours a week doesn't help the situation.

 

Toby we have to talk when I get down there for the show. I would appreciate you given me some advice on a routine .

 

well everybody is diffrent but I can give you a idea of my diet. Everything before 6pm is a protein/carb load allways eating protein first viggies second and carbs last. after 6pm I load fat and protein with 0 carbs.

yesterdays meal plan
-15 egg whites, 1 cup oats, 1 apple
-80g whey protein mixed with 3 packs maple and brown suger oats
-1/2lb lean ground beef, viggies , large sweet potato
workout
-post workout shake-80g whey, 2 cups grape juice, small potato, apple
- 10oz steak, greens with 2tbs olive oil (fat loading after 6pm)
-3 cans tuna , greens with olive oil
-15 egg whites 0 fat or carbs because its my last meal.

Now that being said just about everybody I come across is over trained and not eating enough of the right foods. Nutrition is 80% of everything.

As for my mass workouts I do only 1 set per muscle but work everything twice in 5 days. Recovery is the key here you eat right get enough caloires in you will recover for next time. You try and do more than one set 2 times a week and your will over train and get 0 gains.

My workout
mon- bies forarms back width back thickness
tues- chest shoulders tries
wed off
thurs- calfs hams quads
fri- repeat mon
sat and sun off

Now I will pick 3 movements for each bodypart and rotate them each workout so I am allways changing things up.

 

This is one of my clients who I have staying with me while training for the nationals. This was the bodyrock 2 years ago he was 212lbs in this pic went on to the natioals 2 weeks later at 198lbs and placed 3rd out of 47 guys

http://www.curtisbryant.com/

 

i need some advice on cutting fat. I do 15 min of cardio prior to my workouts about 4 days a week and still can't cut up. I do admit that my diet isn't the greatest (as far as eating enough meals) - I do try to eat relatively well though.
Also, my symmetry isn't the greatest - due to a shoulder injury a while back my left arm is significantly smaller than my right.

 

cardio before your not burning fat it would take your body 20min to even start burning. cardio after is perfect your body is all ready burning. cardio in the monning before first meal is even better it has to use fat as energy

 

Toby i can beat you in arm wrestling...haha

 

My dad can beat your dad....

I guess I really need to start paying attention to some of this stuff. I was 172 pounds at 6'4" going into the Army in '91. I got out in '97 at around 206. Since then, marriage and a desk job has me pushing 265. I really need to lose some weight, for the benefit of my knees, my heart, my back, etc. I can hardly remember what it's like to really have energy these days...

Toby, what's a good way for a fat guy like me to start out without killing myself?

 

yea i need to start working out again too...lets all go park our z's at a shopping mall and do aerobics in front of everyone....hahaha

 

Kelly first thing I would do is learn how to eat only what your body needs. I would say start out eating clean 3 days a week. add a day every week. Because you can do all the working out you want and if the diet isnt on point your trying to mod a car like me. Having everything go wrong LOL

If your 265 then you body will need at least 240g protein a day to even start building lean muscle, You can also start taking carbs out slow but not all carbs just fast burning carbs like white bread rice ect. they make your body release more inslin and that will put fat to fat cells. So carbs should be slow burning carbs like yams, brown rice, wheat bread ect. Also carb cut off times are good say after 5pm. cutting carbs like the 0 carb diet are not the way to go. your brain needs at least 100g a day for it to work right.

Anyway after you start eating right and get use to that you can add some walking or any cardio but adding slow like you did with the diet. let your body get use to things if not your will just give up. everybody does.

When I did a show last year I started my diet 20 weeks out slowing taking out diffrent things every week. before long I was only eating chicken for protein , natural peanut butter for fat and salad for greens lost 50lbs in just under 20 weeks.

Drinking a gallon of h20 each day works wonder's also

 

Toby what groups of muscles should you work out with on the same day if you were to lift weights 6 days/week. For ex: same muscle groups mon/thurs, tues/fri, wed/sat.
For building muscle what would be the best number sets/reps. Also How many different exercises should you do per muscle group? For chest is it a good idea to do incline flat and decline on the same day or focus on one area? Thanks bro i think i might start going to the YMCA again since i have a membership and wanted to put together a routine...maybe that way i will be more inclined to go if i have something to go by before hand

 

Never been a weight lifter, but I've always been able to sprint like a ****...

Toby I could never eat 30 eggs in one day...and I just don't have time for those nice meals either.

I was working out last year though, and on the "nitrotech" shake, that stuff definetly helped.

 

Well bro not seeing how you eat its hard to say how fast you will recover before the next workout so that being said I would stick to one body part a week with 2 days off say a 2 on 3 on workout.

mon- shoulders, abs
tues- legs
wed off
thurs- chest, abs
fri- back
sat - arms, abs

 

Tell you a trick i use is I take 100% whey with 0 carbs put 60+ grams in a shaker and add 3 packs of flavored oats I like maple and brown suger. You get 60g protein and 100g carbs in one shake. You could per make this and take them with you

 

As for my diet i am pretty much always hungry, don't usually eat breakfast...lunch would be a couple of chili dogs or footlong sub or 2-3 burgers... since i work on the road it will be any type of fast food...dinner is usually some kind of meat/fish with 2 or 3 vegatables- all large helpings... i don't really eat junk food, chips, candy, etc besides the fries and burgers. I just eat alot although when i worked out before i noticed not being as hungry...i think it's mental as long as i have something to do i don't get hungry...though not always the case