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Bigmix 05-26-2011 07:59 PM

BigMix Fasted Training Diet and Sups
 
Well at 42 I guess I'm better suited in this section I'll post my training my diet my thoughts and my journey to my first BB contest. My stats I'm 6'5" weight currently is 240lbs down from 298lbs from November of last year. My goal was to hang on to as much muscle as possible yeah I know that's the goal for all BBr's. I started with very little cardio initially and continued to increase it to now 2 sessions a day. Training has been heavy with high reps little rest between sets. I also use Fst-7 along with this style of lifting.

I started Fasted training ( no meals pre-workout) not just cardio also all weight training is done in this way I workout in the morning so it's just pre-workout sups and powdered amino acids. I thought I would take a performance hit without pre-workout carbs not at all my energy levels have never been better and not feeling weak at all.

I also use a version of keto 30-50 grams of carbs a day with a re-feed carb up every 7th day. This is scheduled to take advantage of my heaviest lifting days while my glycogen levels are high and tapper off Chest,Back,Legs shoulders and arms.

I start a depletion style workout wed,thurs and fri. 30-40 min all body circuit 20-40 reps 2 sets per body part and 45-60 min of cardio.

Wed I employ complexes as my all body circuit and I use the big three on that day Compound moves. 4 rounds usually working up to my heaviest weight on all three lifts. Enough rest to add weights
Dead lifts
Squats/leg presses
Chest BB,bench or DB bench

Well I guess that is it in a nutshell for now.

RoaringMad Mac 05-26-2011 08:09 PM

Looking forward to it.

RickB 05-26-2011 09:56 PM

Tear it up bro! If your body matches your arms, you got this!!!

FearnonebutOne 05-26-2011 11:46 PM

What rick said....damn it man

Bigmix 05-27-2011 05:17 PM

Depletion workout /carb up
 
4 Attachment(s)
Quick psot thank's for stopping in and checking out the log

Today was another depletion style workout all body circuit drop set style so instead of 2 sets 5 sets of ten per body parts not all body parts.

Calf extensions 300 x4 x30
Leg extensions ,220,190,170,140,120lbs x10 reps each set
Hamstrings 140, 120,100,80,60 x10 reps each set
Wide grip pull ups 1 x12/ wide grip pulldown machine 200,180,160,140,120 x10 rep each set.
DB bench 70lbs x20 deep stretch 3/4 up /chest press machine 240,220,200,180,160lbs x10
shoulders side laterals 50lbs x20 3/4 up 20lbs x20 x3
shoulder press DB 30lbs x2 x20
rear laterals cables 30 lbs x2 x20
shoulder shrugs single arm 45lb plate x2 x20
Preacher curl machine 100lbs x 2 x20
triceps rope extension 60lbs x 2 x20

45 min treadmill 15 degree incline
15 min posing practice

I know it's a lot of mumbo jumbo I will post my main workouts and not my depletion all body workouts from now on also some quick pics from Dec up till now or last week anyways. Carb up day and fat me is happy.
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RickB 05-27-2011 05:53 PM

Damn Bigmix! You is a beast! I don't ever want you standing beside me for pics...okay. It will give me a complex. ;)

emekajokammor 05-27-2011 09:22 PM

lol @ Rick! Hey mix do you still train with your partner? He was coming along pretty good if i remember correctly.

Bigmix 05-28-2011 05:33 PM

Quote:

Originally Posted by emekajokammor (Post 129095)
lol @ Rick! Hey mix do you still train with your partner? He was coming along pretty good if i remember correctly.


Yep he's back working out with me.....he lost the wieght he gain just because of emotional issues (broke up with girlfriend) but he's back.

onetiredkris 05-28-2011 06:21 PM

Looking great Bigmix. Have you run a keto before? How do you feel on it? Your a big ass dude to not be eating carbs

Bigmix 05-29-2011 08:09 AM

Quote:

Originally Posted by onetiredkris (Post 129128)
Looking great Bigmix. Have you run a keto before? How do you feel on it? Your a big ass dude to not be eating carbs

Yes I've run Keto before originally as prescribed by Atkins my performance suffered during that time I would get sick to my stomach while training..Vomitosis would visit me every workout....not just leg day.

After reading and undertanding the placement of carbs and experimenting It's more of a Keto ,carb cycling approach. I feel much better and my strength and size did not suffer this time around.

I know one thing every one is different I can function with about 30-50 of carbs a day with a refeed/carbup every 7th day. Some people can go longer but usually that's when people start to stall...as leptin levels drop or lower the body stops fat loss...adding a carb up or refeed pulls leptin levels back up and the body continues to burn fat and not muscle as a fuel source. This is just my experience and data about leptin (hormone) and the regulation of fat burning.

I know this can be debated but this has worked for me....

RickB 05-29-2011 08:23 AM

I'm honestly not a big fan of Keto, but if you are being successful with it, I'd say don't fix what ain't broke. I see some who are starting out lifting and not that big run it and all I can think is "WHY????". It's not a diet for building imo, but if you are already toting the goods like you BigMix, I honestly don't see a problem with it. You have to go with what works for you!

Bigmix 05-29-2011 11:49 AM

Quote:

Originally Posted by RickB (Post 129144)
I'm honestly not a big fan of Keto, but if you are being successful with it, I'd say don't fix what ain't broke. I see some who are starting out lifting and not that big run it and all I can think is "WHY????". It's not a diet for building imo, but if you are already toting the goods like you BigMix, I honestly don't see a problem with it. You have to go with what works for you!


Yep it's not for everyone some can handle carbs better than others....I'm carbs sensitive and it works for me....I think it's leans more to carb cycling than anything.

Bigmix 05-29-2011 12:44 PM

Legs today because of an issue with my right knee i backed off on heavy squats for a while. Concentrating on higher reps. leg extensions and leg presses,stiff leg deads abductor machine.

Warm up leg extension
60lbs x 3

Leg press
8 45lb plates x50
135lb stiff leg deads x20
10 45lb plates x50
135lb stiff leg deads x20
12 45lb plates x50
135lb stiff leg deads x20
14 45lb plates x50
135lb stiff leg deads x20
16 45lb plates x30
135lb stiff leg deads x20
20 45lb plates x20
135lb stiff leg deads x20
24 45lb plates x10

Squats 135lbs below parallel 3/4 up
135lbs x7 x10

adductor machine
120lbs inner and outer x3 x140lbs

under the gun to finnish quickly on my lunch break so no timr for cardio just a quick leg workout.

emekajokammor 05-30-2011 02:07 PM

Hey Mix i want to say i appreciate your detailed log. It helped me get over my fear of empty stomach cardio which i have been doing for the past 4 wks. I remember saying "Hey if this guy can TRAIN in a fast state, i can at least do cardio in a fasted state." and i believe this has helped my leanness alot.

BTW, i didn't know you were 42 man! Keep up the good work.

Bigmix 05-30-2011 02:42 PM

Quote:

Originally Posted by emekajokammor (Post 129225)
Hey Mix i want to say i appreciate your detailed log. It helped me get over my fear of empty stomach cardio which i have been doing for the past 4 wks. I remember saying "Hey if this guy can TRAIN in a fast state, i can at least do cardio in a fasted state." and i believe this has helped my leanness alot.

BTW, i didn't know you were 42 man! Keep up the good work.


Glad it helped you out I was initially afraid also full heavy workouts with no pre-wrokout carbs just relying on amino acids to get me through. It was the best thing I've done. My conditioning now is just on a whole different level and I never feel weak during my workouts just strong and in control.

I hope to achieve your level of leaness every week now my bodyfat lowers also reading your approach to this also helped me out.

BTW this is the only fountain of youth a person has...exercise.

Bigmix 05-30-2011 02:55 PM

Back workout with light shoulders...well light shoulders as far as weights are concerned they felt like they were being burned off my body today.

15 min cardio

Back wide grip pull ups/straight arm pull downs

Wide grip pull ups Body weight x12 x6
Straight arm pull down 120lbs x20 x6

DB dumbell rows (hurt my back last week doing these got loose and pulled a muscle in my lower back not today)

DB rows 80lbs x16
DB rows 90lbs x16
DB rows 100lbs x16
DB rows 120lbs x16

Wide grip pull downs
140lbs x20
160lbs x20
180lbs x20
200lbs x12
180bls x12
140lbs x12

Shoulders side laterals
20lbs x20
30lbs x20
40lbs x12
50lbs x12
30lbs x12
20lbs x12

DB shoulder press
30lbs x20
40lbs x20
50lbs x16

Shoulder shrugs BB behind back
135lbs x20
135lbs x20
225lbs x20
225lbs x20

Kept it light as I will be back to heavy Deads,squats, DB or BB bench Wed looking forward to Wed back to moving the heavy stuff.

15 min cardio and about an hour of cutting grass...yep count that as cardio too...lol it's hot in Va today.

HomeGrown 05-30-2011 06:13 PM

Great job MAN

emekajokammor 05-31-2011 07:51 AM

lol, cutting grass under the sun is intense. Sounds worst than the stairmaster!

Bigmix 05-31-2011 11:19 AM

Quote:

Originally Posted by emekajokammor (Post 129282)
lol, cutting grass under the sun is intense. Sounds worst than the stairmaster!


I found out the hard way heat index was like 100.....it wasn't to smart wiped me out.

Bigmix 05-31-2011 11:39 AM

Arms today and I was all over the place I did have a plan until I got to the gym and my workout partner decided he was going to Alabama to see his new girlfriend....I guess success has to be balanced he couldn't give me 45 min before he left???? This is why i prefer to train alone if I fail it will be because of me not anyone else.

15 min cardio

Body drag curls
DB curls
Machine preacher curls
Tricep extension
bench dips
close grip cable push down
overhead extensions

This is what i did weights and numbers I don't have a little frustrated today practiced posing then back on the treadmill for 45 min.


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