pics of my last competition

[strako44]

Hi, Am Strako44 - new to this board. some have asked me to post some pics . . I did include my diet in my intro thread. AGAIN, I want to thank the members and the admin and mods for the warm welcome

 

[VTliftVT]

Damn...that's a dense thick back!

 

[strako44]

thanks Bro here is another:

 

[craig3758]

looking ripped bro what are your plans for future comps?

 

[MAINEVENT]

Damn....nice physique.

Took this from your intro thread.

some info

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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

 

[strako44]

I would love to get back to competition form . . I am have lost a bit as my wife battled with cancer this past year and I have not been focus on my training. She is clear now and hope to be for the rest of her life. As I had mentioned before that I am not new to the community and have been an admin on a board and moderator, but did not see eye to eye with the owner and left. I have great respect for this board and was persuaded by a friend to join and get my mind back to enjoying what I have all my life lighting. I am currently at 240 about 12%Bf. during my offseason back in the day I was weighing 280-290. competed at 240-245. Hoping to get back and give it one more hurrah. So, far I have to admit this is a great board with many great bro's. I hope to help those in need of help and continue my quest as a student of this great sport.

Again, Thank all,

Regards,
Strako44

 

[Thick1]

Outstanding physique, what are your plans in the future?

 

[strako44]

Thanks Thick . . read the above post and hoping to get the encouragement from friends and hanging around here and giving as much as taking advice be able to get the motivation to get back to comp. shape.

 

[ajdos]

Well I can see your new to bodybuilding....


...j/k...dood you are stacked, I wish I could get my back 1/4 as good as your development.

 

[MrCyp]

Man, thats one of the best amature physiques i've seen in a long long time.

 

[strako44]

I wish that all newbies understand that this sport main focus is diet. I placed third at Nationals in the superheavies . . . Know it's all about finding the drive again and getting my diet where it should be again. With my wife cancer free, I am ready to give it another chance. Thanks bro, finallly i will add that commitment is up there with dieting. those who want to get to this level, have to have a commitment that is rock solid. That is what make a difference.

 

[boggs67ss]

Your diet is awsome!

 

[Shelby]

I wish that all newbies understand that this sport main focus is diet. I placed third at Nationals in the superheavies . . . Know it's all about finding the drive again and getting my diet where it should be again. With my wife cancer free, I am ready to give it another chance. Thanks bro, finallly i will add that commitment is up there with dieting. those who want to get to this level, have to have a commitment that is rock solid. That is what make a difference.

Awesome physique!

What year were you 3rd at Nationals in the SHWs?

 

[strako44]

thanks, Remember that your diet should be commensurate to your stat. always start at a baseline and move your calorie up slowly every 5-10 days. till you find a gradual increase in size but keeping the fat at bay.

your diet should also depend on working out once or twice a day. .

I also enjoy carb cycling every couple of months and keep my metabolism in check.

 

[MAINEVENT]

What is your training like?

 

[strako44]

I like to train 2:1 two days on one off. . Also, every month I will go one week of lifting light for ligament and tendon protection. But, when I lift heavy I lift heavy.

 

[strako44]

My theory is no one "perfect" training routine exist, nor does every workout affect everyone the same. With that being said it does not mean that are not specific workouts that signify a road map to working out. the greatest thing is that our past brothers of the iron, have giving us this road map. In my opinion the most basic and efficient way of gaining size is free weights. With that being said, intensity leads to immensity. How often do you see the same people year after year in the gym and ask yourself what is this guy on Kool Aid. They do more talking that lifting and less weight than a twelve year old. Form is so crucial. It's not about how much you can lift to show the guy next to you how strong you are while you rock your body doing 65lbs dumbbell curls. How ridiculous!. Keeping pace and keeping your mouth shut is important. Pace yourself between reps. don't spend to much time chatting or thinking about your girlfriend. Conditioning is also very vital.

 

[boggs67ss]

^x2, whats your cardio like?

 

[strako44]

Bottom line on Cardio is that it is healthy to do because it helps mae the body more durable and fit. Moreover, cardio, when done correctly, can actually serve to buil and improve muscle mass!. Yes, I am serious. How? Cardio increases the peripheral circulation, which fuels your muscle pump. Important, if the circulation is poor, the pump is poor. Recovery is also circulation dependent. As lactic acid build up, the muscle becomes warm and stretched. After that, it becomes sore as an inflammatory process sets in to repair the damage. This process intimately depends on efficient circulation, as better circulation enhances your post exertion recovery. Just look at how vascular your body is after an intense cardio workout. People need to understand if cardio is done right, it burns fat, but not counterbalancing calories taken in, which is the fallacy of standard cardio approaches. Instead the principle works by stimulating the metabolism, thereby allowing your body to burn more fat throughout the day, even when you are not at the gym.
My cardio consist of interval training - I go hard: increase my speed on the treadmill for one minute (fast walk almost a a jog) and then drop to one minutes of walking at a slower rate. I do this 5 time a week.

Hope this helps.

Strako44

 

[chris250]

Impressive !!!

What type of diet do you use for precontest ... ???

sorry if you already answered this...Just seen this thread...

chris