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Old 12-27-2007, 10:15 AM   #541
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Originally Posted by eliosgator View Post
KING, how are you buddy? I feel so bad that we could not meet when you came to Miami. We were both busy at the time. As you know I moved from Fort Lauderdale to Miami and next time you come to Miami you will be my guest. I have been busy and not being able to train, now I am back into it after i am settled down. I am curious to know about your training program. Tell us about it if you don't mind.
Good luck in your trianing!!!!
Hey Elie is very nice to see you around here again!!!.....well I haven’t posted in a while…I have been very bussy. As far as for training I have been trying to get where I was before…..and I am finally happy with my progress so far. I am weighing 210 lbs right now and I am planning to stay in this weight and increase my muscle mass and decrease my fat using the Zig-Zag method. In other words I will do something similar to what the real KING “Layne” is doing….Small cutting cycles followed by small bulking cycles. I have never done this before but it really makes sense…..and also it worked really well for Layne.

I am planning to keep competing (185-187lbs) and I believe that is not good for me to get to 220 or more…because I will have to diet too hard for too long that I will be risking my hard earned muscle mass. So this time I will try a different approach to increase my muscle mass:

My first step was to reach a desired bodyweight where i feel strong and big but not too fat or too small…..in my case is 210lbs. This will be my starting point…From here I will start the first mini diet on January to lower my body fat a little bit ( I am expecting to loose between 6-8 lbs ”water, fat” / and Retain all my muscle mass) then comes a small bulking where I will re-gain those 6-8 lbs ….and I am expecting to gain a little muscle in the process (maybe 1 Lb)……In a perfect world I will end up each time weighing 210 with less fat and more muscle. Let see how it goes!!

Example:

Starting …………210 @ 11% ………………..fat 23 lbs…………………….Muscle 187 lbs
End of Cutting…..202 @ 7.5% ………………..fat 15.1 lbs…………………….Muscle 186.8 lbs
End of Bulking…..210 @ 10% ………………..fat 21 lbs…………………….Muscle 189 lbs
End of Cutting…..202 @ 6% ………………..fat 12.2 lbs…………………….Muscle 190 lbs
End of Bulking…..210 @ 9% ………………..fat 18.9 lbs…………………….Muscle 19.1 lbs
End of Cutting…..202 @ 5% ………………..fat 10.1 lbs…………………….Muscle 191.2 lbs
End of Bulking…..210 @ 8% ………………..fat 16.9 lbs…………………….Muscle 193 lbs

The numbers are estimated to show how is supposed to work…..My final goal is to gain between 5-7 lbs of muscle in this bulking. I have estimated that I will took me about 10 months….so I will be bulking all this coming year….hopefully if everything goes well at the end of the year I will be ready to start dieting and competing in the same weight class but harder and bigger than last time.

Well elie this is the plan!!! Now I have to make it work

Take care
 
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Old 12-27-2007, 04:20 PM   #542
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Glad to see you posting again! One of the best threads in the dungeon!
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Old 12-27-2007, 05:21 PM   #543
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how long are the zig-zag cycle?
or is it until you reach the desire weight?
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Old 12-27-2007, 06:45 PM   #544
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Glad to see you posting again! One of the best threads in the dungeon!
Thank you bro!!! i will try to post my new diet later today or tomorrow
 
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Old 12-27-2007, 06:48 PM   #545
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welcome back man
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Old 12-27-2007, 07:17 PM   #546
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Originally Posted by julio40 View Post
how long are the zig-zag cycle?
or is it until you reach the desire weight?
Hey Julio!! Happy holydays bro!

I will do the zig-zag method as far as I keep making progress (Increasing my muscle mass). This time I will stop when I gain between 5-7 lbs in new muscle.

take care
 
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Old 12-27-2007, 07:20 PM   #547
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welcome back man
Thank you kenney!!! I am glad to be posting here again!!! my life is organized again...everything is falling in place so lets set another goal to work for
 
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Old 12-27-2007, 07:29 PM   #548
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il say it as well nice to have you back mate, this is a great thread and i can't wait to follow it again!! good luck bro
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Old 12-27-2007, 07:29 PM   #549
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Some thoughts I want to share…

During my last bulking my highest point in muscle mass was 190-191 lbs (according to the calipers)…..so hopefully this time I will get to 195-197 lbs…however if I have to go a little higher than 210 lbs in body weight to make it work I will !!!.......but for now the plan is not to go higher than that.

Based on my last experience i notice that: (competition purposes)

1. The Fatter you are when you start dieting the harder is to get really dry and ripped.
2. The longer the diet the harder the body fights back to retain its precious fat tissue
3. The body prefers to burns muscle instead of fat when you diet for long time
4. The leaner you are when you start dieting the harder, veiny and dryer you will look at the end
5. The leaner you are the more muscle you will retain at the end

I was not really satisfied with my last contest condition..(i won my class but I didn’t win in my head…I am my own worst critique)…I feel that I needed to be harder and leaner specially in the legs , hams and glutes…so this time I will try to make it right…..this time I am not concerned with the scale…this time I am only concerned with my training, dieting and supplement strategies that will get me where I want.

Take care guys…..i will try to post my diet
 
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Old 12-27-2007, 07:30 PM   #550
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il say it as well nice to have you back mate, this is a great thread and i can't wait to follow it again!! good luck bro
thank you very much for all the support
 
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Old 12-27-2007, 08:54 PM   #551
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That was your first contest, don't be too critical of yourself. You did great!

2. The longer the diet the harder the body fights back to retain its precious fat tissue

You can thank LPL (lipoprotein lipase)
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Old 12-27-2007, 10:13 PM   #552
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yeah i agree with freak to not be to critical on yourself.
but i also know what you mean Fransisco you want to win by a mile not by an inch.
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Old 12-28-2007, 09:17 AM   #553
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thank you guys!!
 
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Old 12-28-2007, 03:55 PM   #554
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Hey guys

Today is Friday…the end of the week and on top of that its leg day for me!!! I am tired and not quite ready for a leg workout….. so I started searching the internet I found this video….I thought you may like to see this… I was absolutely amazed by his strength.

The guy in the video is fuc#!^ing strong…. His name is Pyrros Dimas…Olympic Lifter, Gold medalist, he got 11 world records ….the guy is a monster….

At only 182-185 lbs his personal best were:

1. Snatch : ……………..414 lbs
2. Clean and Jerk: ……..473 lbs
3. Full Front Squat ……..605 lbs
4. Full Back Squat………693 lbs
5. Clean Pull …………….506 lbs
6. Dead Lift………………. 605 lbs

This is a video of him in training…..hope you like it!!

Click here:

Pyrros Dimas training 75 - Putfile.com
 
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Old 12-28-2007, 08:32 PM   #555
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He is really short but a total freak show. He will basically lift your house. Nice find Francisco!
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Old 12-29-2007, 11:44 AM   #556
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Wow thats extremely impressive. Olympic lifters always fascinated me for how small they were as people and how big of weight they could push around.
 
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Old 12-29-2007, 12:14 PM   #557
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whewww, he's incrediably strong,, I'd love to slam the bar like that on my floor..
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Old 01-01-2008, 05:11 PM   #558
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Happy new years guys!!!!!!!!!!!!!!
 
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Old 01-01-2008, 07:56 PM   #559
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Hey bro...Good to see you back
Happy New Year to you too
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Old 01-01-2008, 08:25 PM   #560
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Quote:
Originally Posted by lil_big_junior View Post
Hey bro...Good to see you back
Happy New Year to you too
Good to see you too man!!!!! take care and see you around
 
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Old 01-01-2008, 08:30 PM   #561
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guys I've been trying to post my new diet but i can not upload the JPG file? Basically i follow this protocol:......first i click on the manage attachment button ...then i browse the file from my computer and when i hit the upload button the box go blank!!

Any idea what i am doing wrong?
 
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Old 01-02-2008, 03:20 PM   #562
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the file is probably to large. try and make it smaller.
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Old 01-08-2008, 06:08 PM   #563
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Quote:
Originally Posted by julio40 View Post
the file is probably to large. try and make it smaller.
For sure something happens with the file!! i dont know if its the format or the file its too big.....i will try to fix it
 
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Old 01-08-2008, 07:14 PM   #564
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Hey guys...have you ever wonder why some muscles in your body grow faster that the others....or why there are guys with big chests and backs but small guns....or the oposite!....the guys with huge arms and poor chest/back development.......or the guy with huge legs and the only thing he does is squats......well a lot of this is due to genetics but the real reason may be the exersises we choose to do in the gym!!!

Some people are limb dominant and others are torso dominant....for instance what is optimal for some individuals might not be the best for you. If you are able to recognize how you were built you will clearly undertand what to do to to improve the inbalances in your physique.

This is part of an article writen by my favorite coach...Christian Thibadeau.....i was really facinated when i read it the man knows his stuff

I hope that you enjoy the reading as much as i did

He said: Proper exercise selection depends on your body structure (limb lengths, shoulder and hips width) as well as your muscle dominance. For example, the bench press or incline DB press are great movements to build the chest in individuals who are either "chest-dominant" (chest proportionally stronger than shoulders and triceps) or who have a balanced development in all the pressing muscles. However, if someone is "shoulder-dominant," these might not be the best choices.

See, it's not as simple as saying that compound movements are superior to isolation exercises. In many cases it's true, however in other case the proper isolation drill might be superior to compound movements.

Exercise selection is even more vital during a bout of low-volume training, because you must use a low number of exercises, 2-3 per muscle group. There's simply no room for a subpar movement.

While complete exercise selection depending on your body type and muscle dominance is outside the scope of this article and will be a series of its own, I like to use the following 'basic' guidelines when it comes to low-volume exercise selection:

• For a dominant muscle (a muscle that responds well to training) I suggest using only 'big movements': the exercises in which you can use the most weight for the target muscle group.

• For an 'average muscle' (a muscle that's neither a super easy responder nor a stubborn one) I recommend two 'big movements' followed by an isolation exercise.

• For a 'stubborn muscle' I suggest using a pre-fatigue approach: starting with an isolation exercise and then performing either one 'big movement' plus one more isolation one, or two 'big movements'. The key is to start with the isolation one.

Pre-fatigue is a technique that I recommend only for a stubborn muscle group. This technique is effective because by isolating a muscle you 'prime it' (both neurologically and physiologically) so that it's recruited more easily during the subsequent 'big movement'. The localized pump from the isolation movement also enables you to better 'feel' that muscle working during the compound drill (enhanced feedback) and are thus able to have a better mind-muscle connection with that stubborn muscle.

Here are some examples of possible exercise selections. Note that this is not an exhaustive list. You have my permission to choose other exercises.


Chest exercise selection

If you're pectoral-dominant or balanced:

A. Flat bench press
B. Incline DB press
C. Chest dips

If you're shoulders-dominant:

A. Decline dumbbell flies
B. Decline bench press
C. Cable cross-over

If you're triceps-dominant:

A. Flat bench dumbbell flies
B. Wide grip bench press to the clavicle
C. Low-incline DB press

Back exercise selection

If you're latissimus-dominant or balanced:

A. Chest-supported T-bar rowing
B. Supinated chin-ups
C. Rope lat pulldown
D. Seated rope row to the neck

If you're biceps/forearms-dominant:

A. Machine pullover or straight-arm pulldown
B. Rope lat pulldown
C. Bent over lateral raise
D. Seated rope row to the neck

Quads exercise selection

If you're quadriceps-dominant or balanced:

A. Back squat
B. Close-stance leg press
C. Short step lunges

If you're gluteus-dominant:

A. Leg extension
B. Front squat
C. Sissy hack squat

Hamstrings exercise selection

If you're hamstrings-dominant or balanced:

A. Romanian deadlift (DB or barbell)
B. Reverse hyper
C. Lying leg curl

If you're lower back-dominant:

A. Lying leg curl
B. Leg press feet high on board
C. Standing leg curl

Deltoid exercise selection

If you're lateral deltoid-dominant or balanced:

A. Seated DB shoulder press
B. Arnold press
C. Seated lateral raise

If you're front deltoid-dominant:

A. Seated lateral raise
B. Scott press
C. Cable lateral raise or leaning-away lateral raise

If you're triceps-dominant:

A. Seated lateral raise
B. Bradford press (never lock out)
C. Cuban press

Triceps exercise selection

If you're triceps-dominant or balanced:

A. Close-grip bench press
B. Triceps dips
C. Lying DB triceps extension

If you're shoulders-dominant:

A. Decline close-grip bench press
B. Decline EZ bar triceps extension
C. Rope triceps kickback

If you're chest-dominant:

A. Decline DB triceps extension
B. Overhead EZ bar triceps extension
C. Cable triceps press-down

Biceps exercise selection

If you're biceps-dominant or balanced:

A. Preacher curl or machine preacher curl
B. Seated hammer curl
C. Standing reverse EZ bar curl

If you're forearms-dominant:

A. Wide-grip/elbows-in preacher curl
B. Seated supinated (palms up) DB curl
C. 1-arm preacher curl (preferably with low pulley)


Great info in my opinion.....take care and train hard and smart
 
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Old 01-09-2008, 09:06 AM   #565
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great article bro really interesting read.

are you going to incorporate this into your training??
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Old 01-09-2008, 12:06 PM   #566
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Originally Posted by YM123 View Post
great article bro really interesting read.

are you going to incorporate this into your training??
yes...i have been doing it for some time now......not exactly the way he explains it in the article....because i train each body part twice per week and on my second workout i incorporate the exercises for my body type
 
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Old 01-09-2008, 09:24 PM   #567
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Whats up everyone!! finally i find out what was wrong....

I am posting my new diet…..hopefully it will help somebody else. This is the template that I will be using to achieve my goals for the bulking season. This is just my template and my guide….some days I eat a little less and some times a little more….it depends how I feel….however I am trying always to get at least 300 grams of protein


Ratios:

Bulking: Pro (1.5g/lb) Carbs (1.8/lb) Fat (0.5g/lb)

Cutting: Pro (1.5g/lb) Carbs (0.9/lb) Fat (0.4g/lb)


If you have any comments let me know…..

This week is my first week on a diet....i will diet for 2 weeks and depends on my progress i will resume my bulking on jan 21st.......

Right now I don’t have my calipers so I feel that I am kind of blind concerning to my progress…I am going by feel….however I ordered a new set of calipers and as soon as it arrives I will check where I am at….i will post my results every week and I will adjust my food intake and cardio according with the results
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Old 01-13-2008, 12:05 PM   #568
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Quote:
Originally Posted by fmoncas View Post
Whats up everyone!! finally i find out what was wrong....

I am posting my new diet…..hopefully it will help somebody else. This is the template that I will be using to achieve my goals for the bulking season. This is just my template and my guide….some days I eat a little less and some times a little more….it depends how I feel….however I am trying always to get at least 300 grams of protein


Ratios:

Bulking: Pro (1.5g/lb) Carbs (1.8/lb) Fat (0.5g/lb)

Cutting: Pro (1.5g/lb) Carbs (0.9/lb) Fat (0.4g/lb)


If you have any comments let me know…..

This week is my first week on a diet....i will diet for 2 weeks and depends on my progress i will resume my bulking on jan 21st.......

Right now I don’t have my calipers so I feel that I am kind of blind concerning to my progress…I am going by feel….however I ordered a new set of calipers and as soon as it arrives I will check where I am at….i will post my results every week and I will adjust my food intake and cardio according with the results
Good fat intake.

Out of curiousity, why 300 grams of protein?

Your body learns to burn protein more efficiently as an energy source if you eat it abundantly. I know, 99% bodybuilders eat protein by the ton but in all honesty, I've never heard or seen one at least try a normal protein diet (say 1.6g/kg) for a good period of time. How do they honestly know? Or perhaps it's their sponsors telling them to say so?

Anyway, hopefully, when Layne finishes his Phd, he'll be able to tell us how much you really need but so far, 1.8g/kg protein (0.8g/lb) has been the highest recommended from a scientific study. Higher intakes didn't really have any negative effects though.

As for measuring up, try getting a tape measure and using a formula for bodyfat levels like the spreadsheet I've attached.
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Old 01-13-2008, 01:48 PM   #569
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Originally Posted by Demon Knight View Post
Good fat intake.

Out of curiousity, why 300 grams of protein?

Your body learns to burn protein more efficiently as an energy source if you eat it abundantly. I know, 99% bodybuilders eat protein by the ton but in all honesty, I've never heard or seen one at least try a normal protein diet (say 1.6g/kg) for a good period of time. How do they honestly know? Or perhaps it's their sponsors telling them to say so?

Anyway, hopefully, when Layne finishes his Phd, he'll be able to tell us how much you really need but so far, 1.8g/kg protein (0.8g/lb) has been the highest recommended from a scientific study. Higher intakes didn't really have any negative effects though.

As for measuring up, try getting a tape measure and using a formula for bodyfat levels like the spreadsheet I've attached.

Demon!! whats up bro...i hope you had a nice holydays!!!!

On the other hand…I like to use 1.5 grams of pro per lb.. because I feel it works for me!!!…I know that many trainers recommend less but a few years ago I decided to give it a try and the results were great!! Probably Layne will recommend less as he did when he prepared me for my contest….but I am bulking now and training like crazy……the more intense you train the more muscle you break down and for instance the more protein you need to repair!! for that reason I am using the recommended upper limit for athletes…..Please see below the recommendations and explanation of well recognized scientists and coaches about the subject.

Dr. Jonh Berardi: "Personally, although there are many factors influencing protein needs, I think people striving for muscle growth need at least 1 g/lb. There's even some literature in the famed Romanian weightlifting programs that suggests that 1.6 to 1.8 g/lb might be beneficial for really intensely trained guys. If I had to make recommendations, though, I'd say that 1 g/lb is a good start for trainees just plugging along with typical year-round training. When the intensity goes up, I'd take the protein up, too".

Cy Willson: "For a typical bodybuilder, there's no question that a minimum of 1 g/lb is an absolute necessity. I think metabolism has a lot to do with intake so in cases where the person has a fast metabolism, I'd go with 1.25 to 1.50 g/lb. I've seen guys that had trouble gaining muscle conquer this by simply using that formula".

Dr.Lonnie Lowery: "I think there are real body composition advantages to eating upwards of 1.5 g/ lb. That's right, overfeed protein! First off, overeating protein, within reason, will not make you fat. A calorie is not a calorie! That is, excess protein calories aren't as likely to be stored as body fat compared to carbs and most fats. This is because protein has to have its nitrogen ripped off in the liver (the urea cycle), which is an energy costly process. To boot, protein kicks up glucagon secretion and glucagon antagonizes the lipogenic (fat storage) effects of insulin.

Carbs don't lend people the same favor; they just jack insulin levels sky high. The net result is that the thermic effect of food is about 30% of the intake for proteins, while it's just 4 to 6% for fats and carbohydrates. This means that for a 100 calorie meal, protein will require a full 30 calories just to process it, compared to a mere 4 to 6 calories expended to process those yummy gut-expanding carbs and fats. The bottom line is that it appears better to overeat than to under-eat protein when you're trying to add muscle mass while keeping the body fat off.

Probably in the future i will change my mind but all the evidence from natural champinos sugest that high protein intakes works
 
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Old 01-13-2008, 02:45 PM   #570
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All's good mate. Holidays were great but all that food and drink has taken it's toll. At 14%bf now so gotta cut down a bit. I hate the little belly!

Protein will always be a subject of much discussion for athletes. I have all the respect for Berardi, Willson and Lowery. But I guess I class myself as a skeptic when it comes to numbers without proof (I am an accountant by profession). They refer to trainees, articles by other strength athletes and coaches etc. But I have yet to see something really proven i.e. 10 trainees on 1.5g/kg protein for 6 months on diet/calories A and program A compared to the same 10 trainees on 1.5g/lg for 6 months on diet/calories A and program A. I guess they don't feel the need to prove anything but I would be very interested in something like that.

I've been on a high protein diet (1.5g/lb min) in the past and I must admit, I saw nothing advantageous compared to the normal protein (1.4-1.8g/kg) I take in now. In fact, my measurements show my current one with more carbohydrates is giving me better progress. But again, that's just me saying. I've changed my workout too, it could be that for instance. Not even close to a controlled, scientific study.

Anyway, I think you're doing a fantastic job and if I ever achieve what you have, I will be very proud. Keep up the good work!
 
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