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    http://www.professionalmuscle.com/forums/showthread.php?t=259
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New to this board

strako44

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Jul 23, 2009
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Have been in the community for over ten years. Have Moderated and was an Admin on another board. For personal differences did not see eye to eye with the other admin and left the board. I have competed at the national level as a super heavy weight (248lbs). I have much to share and much to learn from a board of this caliber. After viewing and looking around I have determine that this will be my next home. This is a great board with great members. Hope to be proactive and give this board 100%.

Thanks
Strako44
 

Shelby

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Welcome :) Always nice to have more national level competitors here.

When you get a minute maybe you can give us some background on your diet and training philophies, and how they've evolved over the years.
 

strako44

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Jul 23, 2009
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Will do . .
 

Lenny

IFBB PRO / Featured Member/Kilo Klub
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Welcome bro, great board for information and members, we all learn from each other!
 

Oldlifter

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Aug 16, 2009
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639
Nice to have another "pro" on board! I'm new as well. Look forward to learning from your knowledge.





.
 

engbulldog

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Feb 6, 2006
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943
Welcome glade to have ya here and please share some of us can use all the help well meaning ME the other guys dont need the help they are way to smart and way to gifted so just direct everything to me LOL JK hope you enjoy the bord as much as the rest of us!!!!


engbulldog:)
 

chris250

Featured Member/ Kilo Klub
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Mar 27, 2003
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4,520
Nice to have a national level competor here ...

As Shelby said, when you get a chance could you give more background into...Ht, wt (offseason/contest) age..what shows you have competed in...pics ....

thanks

great having you here on this board...:D

chris
 

strako44

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Jul 23, 2009
Messages
144
some info

I am quite taken back from the quick feedback. thank you all for the kind words. Heres a lil bit about me. I am 6'0" off season 280-290lbs depending on my diet. My last competition I came in at 246lbs. I have done many shows-

Miami, Southeastern, Southern States, DR open, Nationals and a few others. I am trying to keep my anonymity, wink wink.

Here is what my off season diet looks like.

first meal upon wakening:
whey protein shake

Breaksfast:
1 cup of egg Whites 10 oz. steak and 1 cup of cooked oatmeal

Mid morning
Asian Tuna (very low sodium) Salad x cans (sesamie oil, green onions, water chestnuts low sodium soy sauce , with unsalted cashews. And three pieces of wasa whole grain crackers.

Lunch
16 ounces of beef/salad heavy on tomatoes and onions/either brown rice or whole wheat pasta.

Mid Afternoon
Chicken two breast with broccoli and yams.

Pre workout
One hour before
whey protein with oatmeal mix in blender

Post workout
I blend
25 grams of Maltodextrin
1 tablespoon of olive oil
2 tablespoon of brown rice syrup
Natural Peanut or almond butter 1 tablespoon
1 scoop of when protien
creatine 5g
glutamine 5g
2 scoops of amino acids.
1 500mg vitamin c tab


Dinner
16 ounces of sirloin/ salad again heavy on the tomatoes and onions and two medium size sweet potato's some broccoli.

Bedtime
1 cup of eggwhites
2 tables spoons of peanut butter

late night 2AM
Two ground beef patties (lean) in buns.


I take multi V twice daily, along with a slew of others

I hope this helps . . .

Again, I want to thank all for the warm welcome.
 
Last edited:

Truepeptides

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Sep 10, 2009
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Welcome bro
 

MightyJohn

Well-known member
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Mar 4, 2003
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4,152
Welcome aboard, heck of a diet You have there
 

ConanX

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Sep 25, 2008
Messages
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Thanks a lot for sharing your diet! Very valuable info.
 

strako44

Member
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Jul 23, 2009
Messages
144
Thanks for the great welcome. hope to be of help. I will put pics up soon.
 

K1

Blue-Eyed Devil
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Sep 2, 2005
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Welcome to ProM bro...Good to have you with us!!
 

mass_chaos

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Mar 14, 2009
Messages
397
Thanks for chilling with us here at PM. I look forward to learning some new things.
 

blazer97

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Sep 7, 2009
Messages
68
Wow, nice diet man. Good to see a new guy with experience. Welcome bro
 

RalphMalph

New member
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Aug 28, 2009
Messages
107
Welcome. That diet is so close to mine except I have about half as much at each sitting. I gotta get that appetite up. Guess that is why you are a national competitor. :)
 

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