My currant diet and training [for main]

[Iabadman]

Diet : We will start with diet as this is the most important componet in actually creating an environment to gain muscle.

Like our bodies ,I believe you have do structure your diet progessively. I believe you can build your metabolism .You can teach your body to become more efficiant with food and at assimulating protien. So what did I do to do that after being so inactive and having my body ravaged by infection for 5 months?

Basically I did a diet similar to what jayuk got ran off this board for advocating. I don't believe carbs are nessarry at all until you are below a true 10% body fat . [and after your first 3-5 yrs of training you should always try to stay below 10% year round anyway.......look like a bb all the time .....plus it's healthier ]

In the begining of this comeback from near death,, before I even started training . I mastered my diet . started with a higher fat ,mod .protien, and near zero carb diet . I also added cardio and started playing with the weights. After a couple weeks I had dropped fat and looked different already . My body was running hotter and I needed less sleep. At that point it was time to make the switch , I lowered the fat and increased the protien .The carbs remained near zero. And heavy weights training was now introdced.

I don't you can just start out at 7 -8 meals a day .So What I do Is add meals as I feel like my body needs them . It could be every week I add a meal or it might end up being a month or longer [it all depends how I look and feel].Like Phil sayes ," eat when hungery . And when I feel I am assimulating the protien and my body is hungry I add a meal . Eventually ,I will train my body to need 10 -12 meals a day and still be very lean . About once every 7-15 days I have an eat day . Since I have trained my body to convert fat to glucose I seem to just do better by really increasing the kals from fats at this point. [I just feel better and my stomach does much better.......when I use carbs ,I do get a better response ,but more water ret. and it jacks my stomach,plus I know water is not muscle]Cardio is being slowly eliminated and may go totally in the not too distant future. We are trying to build our bodies to hold as much muscle as posible and cardio becomes counter productive once our metabolsim is fuctioning highly and our anabolic environment has been set up.

At the point I am below a true 10% [which is lean guys, no real fat pockets and nice seperation between all muscle groups ] then I will start to play with timed carbs around workouts using jayuk 's ideas .If that goes well and I estimte that it will . I should be bigger and leaner than at any point that I have been drug free[for 12 yrs] than I have been in a very long time . Maybe ever.

Remember progression is key is the weight room and in diet .After I hit around 8% I will start to add in some more carbs in the form of fruit .The plan is to stay at 6-8% forever so diet will be adjusted to maintain my goals .Once I am totally at my lean most muscular natural max then diet will be played with to keep body off balance a bit. different carbs [oats ,beans ,rice in small portions could be timed in small ammounts ] and a cheat meal each week could be added .Expections are to reach this point by jan/feb.

I am some guru ? Do I claim to know what I am doing ? No. But I have been around along time . And what I have put together seems to make alot of sense to me and is working very well .Almost drug like .So I am going to ride it out as long as my body continues to change towards my goal of being a lean muscular human being. And as I the pics start to sufface you will see I am well on my way.......lol

 

[b-boy]

looks good bro, i have never been a fan of no carb diets, but if it works for your body then great. my body needs carbs to fuel my workouts, and i just grow better off of carbs, i have tried both ways and my body does better with carbs.

I hope you keep this thread updated so we can check on your progess!

 

[Iabadman]

Training : jan 95 muscular development was issue of magazine that i will always remember and that i learned alot from . In that issue they profiled our own Phil hernon and his training methods .I was captivated and his techniques made alot of sense to me. But I was training under DC at the time and was getting bigger every month. So I filed the mag away in a box that I kept mags in that had stuff I thought I would want to go back and learn from again. And that issue remained burried for many years.

I think it was 2004 when I arrived on the boards , and with Phil here I interested in going back and readin about him. I have an insane mag collection and quickly went back and read whatever i could find about the man . His style made sense and I have played with it since .

Am I training under Phil ? No .Should I ?yes . Am I using his exact methods and exercises? No . My rountine involves 1-5 exercises per bp . Only 1-5 sets a bp. Three different rep ranges for each bp. Volume and rep ranges never change . exercies change each workout .....all basic movements......bps are worked 2 x week for three weeks, then 3 x a week for three weeks ........routines are similar to what LATS posted in some of his story time posts here ........as I get stronger I may need more rest......but feel great right now.......stopping just short of failure and using a very controled negative and an explosive postive........some partials and holds......but careful......not need to tax my cns............I used to think being hardcore and training the hardest was the most productive manner to train.......Now I think it just training smart and letting the sum of everything produce the results.....

At some point when the joints are good ,I am in good condition , have a good training partner , then I would like to try DC's methods again to see what I can do with those . But right now training is fun . Workouts are brief and productive. Getting stronger every time out.....

So Main ........that's the update on what I am doing .......nothing too thrilling ..........much love guys

 

[TooPowerful4u]

Looks really good. People must remember ALL body types are different and all people are different. I agree with B-Boy in that if i dont have carbs....i shrink. My body NEEDS carbs. I can flatten out in a days time from low carbs. My metabolism is just raging. When i bounce i sometimes dont get any nutrients besides a protein shake for 6hrs. When i finally go home n have alot of carbs and go to bed....i wake up in the morning like BOOM. Almost like a minni carb load. My muscles LOVE carbs (although they tend to make me LOOK watery, odd). I recently added alot more carbs into my diet than usual and guess what....scale started going up again....no its not bodyfat you momo's lol

 

[TooPowerful4u]

Training : jan 95 muscular development was issue of magazine that i will always remember and that i learned alot from . In that issue they profiled our own Phil hernon and his training methods .I was captivated and his techniques made alot of sense to me. But I was training under DC at the time and was getting bigger every month. So I filed the mag away in a box that I kept mags in that had stuff I thought I would want to go back and learn from again. And that issue remained burried for many years.

I think it was 2004 when I arrived on the boards , and with Phil here I interested in going back and readin about him. I have an insane mag collection and quickly went back and read whatever i could find about the man . His style made sense and I have played with it since .

Am I training under Phil ? No .Should I ?yes . Am I using his exact methods and exercises? No . My rountine involves 1-5 exercises per bp . Only 1-5 sets a bp. Three different rep ranges for each bp. Volume and rep ranges never change . exercies change each workout .....all basic movements......bps are worked 2 x week for three weeks, then 3 x a week for three weeks ........routines are similar to what LATS posted in some of his story time posts here ........as I get stronger I may need more rest......but feel great right now.......stopping just short of failure and using a very controled negative and an explosive postive........some partials and holds......but careful......not need to tax my cns............I used to think being hardcore and training the hardest was the most productive manner to train.......Now I think it just training smart and letting the sum of everything produce the results.....

At some point when the joints are good ,I am in good condition , have a good training partner , then I would like to DC methods to see what I can do with those . But right now training is fun . Workouts are brief and productive. Getting stronger every time out.....

So Main ........that's the update on what I am doing .......nothing too thrilling ..........much love guys

whatever you are doing...is REALLY working!

 

[Iabadman]

B-boy you are a national level guy and you know your body. Like I said .When one is under 10% I do believe he needs carbs to be his best and I think that carbs and when you use them are important. But to go from higher body fat percentage to ideal levels ......your body has to work harder converting protien to glucose and the fats seem to preserve muscle......at least from what I have seen and from the many I have worked with ......when one is at a higher body fat their insulin sensitivity sucks and you have to earn those carbs by getting to the magic body fat percentage.....I beleive top trainer charles pollquen will say things that I similar to what I have seen and am doing ...

 

[Iabadman]

Tp you are always pretty close to 10% you fucker .....even eatting taco bell every day.....lol......so you have the metabolsim at work for those carbs.........also ....fuller is not musce it is water in the muscle for those carbs.....it is an illusion......but that water will give you better leverage and make you slightly stronger therefore potentially bigger or at least have a better chance of holding muscle during a stressful contest diet...

 

[oldfella]

Jas, I am with you on this. SO many guys will not hold the low carb diet long enough for the body to switch over to using proteins and fats for glycogen replenishment. They hit the wall, flatten out and then give up. Go back to higher carbs when all they needed was a little more time and some patience. Does it feel good working out on low carbs until your body converts......hell no. Are you flat and depleted.....hell yes, but that will flip over once the body catches up. I have been doing this for around 4 months now and the changes have been significant. only have carbs once a day and that is at night. getting leaner each week and getting bigger. Slight increase in body weight at present but otherwise holding weight and getting more definition. Good one jason. I will look forward to your progress with this as you go also.

 

[Iabadman]

Oldfella my brother from down under.......hope you are well my friend.......and as usual you are correct in my eyes absolutely........you know your stuff my man......if you want carbs in your reg diet .......then earn them by getting to under 10% and you can add them in ......fruits first......and slow....when lean...they will preserve muscle and make your training more efficiant.....but they have to be earned.....IMO.......

 

[Iabadman]

Oh Yeah ......supps ......are multi vit/mn 2x day ......cal ,mag, and vit d ..2x a day , fish oil ,primose oil , cla , and seasim 3 x a day , vit c and b complex 2 x day .......9 ms melatonan before bed .... 3 tbsps of mac oil ,olive ,coconut oil......rotate......3 tbsps total..........and thats it......nothing but insurence........I would like to contact emeric......he lives about an hour and a half from me I think.....I'd love to work with him on a max mucle ,anti aging , and health supp protical.........going to add some humafort 400 mgs soon.......and maybe some ps ......to lower cortisol......and maybe an anti-estrogen supp........my test level is good for a natty and with the training and diet I feel like my estrogen may be trying to balance out and getting slightly elevated..........food is the key ......the rest is gravy

 

[NuTsOe]

Im curious to see what your diet looks like, sounds insane as your making a way of life out of it progression sure is motivation though isnt it...

 

[TooPowerful4u]

Tp you are always pretty close to 10% you fucker .....even eatting taco bell every day.....lol......so you have the metabolsim at work for those carbs.........also ....fuller is not musce it is water in the muscle for those carbs.....it is an illusion......but that water will give you better leverage and make you slightly stronger therefore potentially bigger or at least have a better chance of holding muscle during a stressful contest diet...

Meeeee? :an:el-smi ok...so i eat junk food every day....now if only i could get as big as some of u fuggers!

This is what i am starting my contest diet with before i cut out all the fast food, italian food, cereal (god i love my cereal), sushi, and burgers n cheese fries (another of my fav's that i have almost daily...)

 

[Iabadman]

Yeah.....TP.....metabolically gifted MF......I swear.....In a month or so people are going to think I am your older ,uglier ,and thicker brother....lol...unless you are gifted like TP you got to earn those carbs.....

 

[Iabadman]

Nutsoe..........actually eatting 8 times a day and eventually ......10 to 12 isn't hard with my life and schedule.....at the club I run I have a chief ....I just bring steak ,lean ground beef ,chicken........sometimes ground turkey ,shrimp ,or crab as well [crab ,shrimp ,or lobster are eatten on the spot on days I work.......meals are small .......approx 8 oz of meat ......about 50 grams of protien ......never full and it takes 5 min to eat a meal.......other meals are shakes with natty pb.....about 3 of those a day.......use the oil the I listed above in the supps post ........and some almonds .......and just drink water and tea.......maybe some crystal light......never feel full or tired....legs only get flat if the cardio is too high.....now that is adjusted never feel flat..........less sleep ......do take naps still though......and feel great.......workouts only approx 45 min 6 days a week ......and cardio is 5 days at 60 min......skipped on my 2 leg days .......eventually it will be eliminated entirely [may do some sprints and plyos in future just for general fun /conditioning].........not that much disapline.......to be honest .....I just am working on developing a lifestyle............make sense ? training should be a life long healthy pursuit ......not some crash and burn attempt at being huge IMO..............hope things are well bro......and this makes things alittle more clear.........side note you could add some veggies for fiber.....but the almonds and a little fber a couple times a day does me fine......I hate veggies ....yuck!

 

[Iabadman]

I am 251.7 naked as of this morning .....and look pretty good ....I think Bald Nazi ,Steph collins , lynx , and TP will say ....that for all I have been through ......clean 12 yrs ......near death the last 6 months .....and 2 back surgeries in the last 2 yrs .......I am doing really well ......Big thanks to Magnum.......I looked so bad I wanted to cry after my second back surgery......kind of just gave up ......last end of feb was a very deconditioned 283....................thanks to his knowlege he took me down to 242[ I actually had some serious shit go down and had to stop before we could finish .......and still had a long way to go becuase my body was so shrunk up from the time off and depression.......during the next 6 months i stuck with much of what I had learned from him and completely transformed myself prior to getting so sick .....the change is shocking ......but dont ask for pics.....lol........new pics will slowly creep on to this board soon and I think you will all be suprized what and old drug free guy can pull over with good training and diet ......................

 

[MilitaryMuscle]

thats great to hear everything is going great Iabadman! Thanks for posting up your diet/training. I think they same with with reguards to carbs/bodyfat levels. You have great work ethic and the genetics to go with it, to do great things.

When do you think youll start dropping cardio and are you going to reduce is gradually or cold turkey?

Are you consuming carbs post workouts at all, or not quite yet?

 

[hotttsauce]

Thanks for posting your info. Really want to see what progress you make with this diet/program. I am taking notes

 

[Iabadman]

MM what's up you young beast ? I expect the big things from you my friend.You are going to be one of the best tall bbers around when it is all said and done. I have no doubts. Just be smart,take your time , and enjoy the ride getting there. As far a s me ? No great things.......my time came and went .Some mistakes in judgement cost me the chance to see if I could have done something in bbing...........I am not planning on gearing up and making a run at anything. I do plan on never again letting my physique or condition fade.[at least not without a fight] ........I will gradually sneak some pics out over time to show you what can be achieved when doing things right ,along with some decent genes.............

cardio ...... It will be phased out slowly......I am down to 1 hr 5 days a week[started at 2 1hr sessions 7 days a week.....but only for a week].........from there down to 45 min.....then 30 min.....then start reducing days........it is probably going to be a few months before cardio is totally gone......

Carbs......won't be added till I reach the condition i want. When it's time .....they will be added to pre ,during , and after workouts....and not in real high ammounts......this should allow better workouts......and help fight catabolism..........It just isn't quite time.....it could take a 1-2 months til I am at that point...........before I got so sick I was in good shape and had things down........so my body has literally changed over night.......when I started working with magnum in feb of 07 [I was so out of shape it was disgusting .......it took til the end of 07 just look good again.......my skin took months to tighten......thank god it came back......I will never let that happen again......wow did that suck......but alot of muscle I had when I was 300 lbs and on gear seemed to want to came back even without anything.......I am pleased with how it is going and it feels good to be changing daily....eventually fruits will come in , then some oats, beans , and rice.....but not in large ammounts and will vary to activity levels............and that isn't going to happen for months........to really do this right it will progessively take months ......just like my training.........

Too many guys want to go from zero to 100.......I think if you teach your body to be lean and efficiant over time .Then you will be better off in the long run. Also too many guys want to say ........I need carbs ,you don't need them when you over 10% body fat in my opinion........but wtf do I know......

 

[Iabadman]

For sure hott......been following you and main all along......you two are pretty much on the same page as me for the most part.......hope you are well....when the pics come you will be suprised what a guy can do with no drugs for so long.........I think Phil and Emeric would attest that if an anabolic environment is created.......drugs aren't really needed to look really good . To compete with the best ........not nearly the ammounts we thought if you are doing things right.......in the mid 90s everyone thought their were secret drug stacks to make you yates......lol.....and so everyone pushed it ......and looked what happened ? Physiques went backwards? drugs are just a tool ,not the means to an end...........will I explore HRt sooner than later ? most likely yes , but for health and logevity ......not to be a better bber ........I am not a bber .......bbers compete......I am physique artist or some shit like that....lol

 

[hotttsauce]

For sure hott......been following you and main all along......you two are pretty much on the same page as me for the most part.......hope you are well....when the pics come you will be suprised what a guy can do with no drugs for so long.........I think Phil and Emeric would attest that if an anabolic environment is created.......drugs aren't really needed to look really good . To compete with the best ........not nearly the ammounts we thought if you are doing things right.......in the mid 90s everyone thought their were secret drug stacks to make you yates......lol.....and so everyone pushed it ......and looked what happened ? Physiques went backwards? drugs are just a tool ,not the means to an end...........will I explore HRt sooner than later ? most likely yes , but for health and logevity ......not to be a better bber ........I am not a bber .......bbers compete......I am physique artist or some shit like that....lol

I have to agree with you on every aspect. Seems everyone wants liquid results instead of focusing on the diet and proper training.

For me, my metabolism is quirky, so have been experimenting with a number of different diets on Mains advice and watchful eye and think we are getting things a little better refined. I will be the first to admit, I have been over training for quite some time (don't wanna speak for Main but I think he would agree) and the new program we are doing is making for much better results. I was a little hesitant when I saw the workout program and the splits (Edge and Main you know your shit bro's) but it REALLY seems to be working.