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Old 03-31-2007, 03:36 PM   #121
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About 375-500g of carbohydrates can be stored as glycogen in the body which equates to 1500-2000 calories. This is for the normal human. In a trained athlete maximum glycogen storage is 15g/kg. Glycogen is accompanied by 3g of water.

1 day could be enough to deplete glycogen stores, it depends on several factors but not limited to:

The intensity and duration of the activity, the glycogen storage ability of the individual person (are they an athlete or lazy bum) and do they refill their glycogen storage after workout to increase glycogen storage capacity, your the times you eat your carbs and if you spread your meals throughout the day. Moderate to high intensity will speed up glycogen depletion while slow intensity primarily uses lipids for energy.

I hope this helps!

thefreak
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Old 03-31-2007, 03:58 PM   #122
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Still no edit button Webmaster :(

So if you totally completed your glycogen storage:

Carbs: 500g
Water: 1500g (500 x 3)

Total: 2000g = 4.4 lbs

Depending on your diet/activity it may take 24-36 hours or more to re-fill your glycogen stores completely.

Have a good day!
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Old 03-31-2007, 04:57 PM   #123
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Originally Posted by thefreak350 View Post
About 375-500g of carbohydrates can be stored as glycogen in the body which equates to 1500-2000 calories. This is for the normal human. In a trained athlete maximum glycogen storage is 15g/kg. Glycogen is accompanied by 3g of water.

1 day could be enough to deplete glycogen stores, it depends on several factors but not limited to:

The intensity and duration of the activity, the glycogen storage ability of the individual person (are they an athlete or lazy bum) and do they refill their glycogen storage after workout to increase glycogen storage capacity, your the times you eat your carbs and if you spread your meals throughout the day. Moderate to high intensity will speed up glycogen depletion while slow intensity primarily uses lipids for energy.

I hope this helps!

thefreak
Thank you thefreak.....the information you just provided is very valuable for me................................................ ....Base on what your are saying it seems that I actually depleted my glycogen stores because The intensity of my workout was very high......basically I did between 25-30 minutes non stop.

I am planning to eat the following amounts of carbs before I weight my self today:

Oatmeal 1.5cups = 81 grams
Veggies: 1 cup = 13.5 grams
Rice 1 cup = 44.5 grams
Veggies 1 cup = 13.5 grams
Oatmeal 1 cup = 54 grams

Total: ................206.5 grams x 3gr (water) = 618 grams / 454 grams per lb = 1.36 lbs

So if I am correct I should be weighing 199 + 1.36 = 200.36 lbs today.....this will put me where I want!!!!!!!!

I will keep my fingers crossed!!!

Finally I want to thank thefreak for his active participation in this thread.....
 
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Old 03-31-2007, 05:21 PM   #124
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The water accompanying your carbs: 619.5g
The carbs themselves: 206.5

Total (g): 826g

Total (lb): 1.82 lbs

Thank you for always keeping the thread up to date and very detailed.
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Last edited by Freak; 03-31-2007 at 05:24 PM..
 
 
Old 04-02-2007, 11:13 AM   #125
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Update...... Week 13 (199lbs @ 4.9%)

I took the risk and I lost!!!! .....to make the story short I weighed my self on Saturday and my weight didn’t change at all. I ended up weighting 199 lbs..........in some ways my instinct told me not to try the new training HIT Training however I got really exited about the science behind the workout (Growth hormone release and other stuff) that I decided to give it a try.............The results I lost muscle again!!! (Under these circumstances it’s too hard on the body) ........However I have to say that I lost also a ton of fat (almost 2 lbs that is equivalent to almost 1% in Body-fat). I moved from 5.68% to 4.9% BF.

Also (If you can remember)....last Saturday I started to carb-up in hopes to replenish my glycogen stores so I ate 206 grams of carbs during the day to try to increase my weight .....and the results ...the bascule didn’t move!!!!!!!!! Still 199 lbs!!!!! Then I thought that maybe I didn’t eat enough carbs so I kept carbing up until Sunday (1:00 pm) and the results ..............the bascule did not move again!!!!!!!! At this point I just stopped taking carbs and relaxed the rest of the day................

I have learned a lot in the last few weeks and based on my experiences I want to comment the following:

1.Try no to make drastic changes in your diet in order to speed up the fat burning process.
2.If you need to make a change....be prepared for the unexpected. Try to minimize the risks looking at all the variables that will play together (Calories Removes per day, per week, amount of carbs, proteins, fats etc)
3.You can use math to try to estimate how your body will behave however your body will always works things his way.......its like playing chess against and organism with thousands of years of evolution.
4.It seems that the leaner you get the better the body can handle carbs. I started eating carbs every 2 days and now I am eating them every other day with good result. (However that will depend on your body type) I am an Ectomorph.
5.Also try not to make drastic changes in your training while dieting. Save those techniques and training methods for your bulking cycle or to break through a plateau.
6.Don’t under estimate the power of HIT cardio and HIT training. They are very powerful tools.... so use them wisely.
7.While dieting you need to focus on stimulate your muscles not annihilate them!!!! You won’t be able to supply what the body needs to gets repaired. Instead just keep lifting heavy, feel the muscles working and let the cardio and your diet take care of the fat.

Ok guys that’s all for now..............check the attachment for last week details

Have a nice day

Francisco
Attached Images
File Type: jpg ResultsWEEK13.jpg (118.6 KB, 31 views)
 
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Old 04-02-2007, 11:15 AM   #126
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God you guys are serious! Cool to see, but so diff from myself. If I want size I eat more and lift heavier, to cut I eat less and do cardio.

Props to all you naturals that press the body and brain to get to the next level. It's amazing to read.
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Old 04-02-2007, 12:45 PM   #127
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Originally Posted by flytrapcan View Post
God you guys are serious! Cool to see, but so diff from myself. If I want size I eat more and lift heavier, to cut I eat less and do cardio.

Props to all you naturals that press the body and brain to get to the next level. It's amazing to read.
Thank you for your comments Flytrapcan..........also thank you for making your first post here!!!!

See you around bro

Francisco
 
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Old 04-02-2007, 03:47 PM   #128
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hi there Francisco, im am very shocked with ur dedication to the sport. great work man keep it up. dont listen to any one that trys to put u down.ur doing a great job. first off i will like to coment on ur last cutting cycle bro. u looked great dude, whats ur height? also how much was ur bf % during that time? as for the cardio, i personally think to stick with low intensity cardio. heres a great article written by ifbb pro bob chicerillo: Bodybuilding.com - Bob Cicherillo - Slow Cardio: Great Technique Or Bad Advice?

also bodybuilding.com has a lot of information and it will help u alot in ur attempt of becoming ripped. just type in what ur looking for in the search and it will give u a million articles.

peace and keep up the hard work.
 
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Old 04-02-2007, 04:20 PM   #129
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Hi Francisco! On the bright side you lost twice as much fat as what you lost in muscle. I like when you do reviews of what you have learned. When you get to the end of this journey we need to review this entire thread and get an entire review so you have it all in one place for your next cut.

Also, when this cut is over it would be awesome if you would post some side-by-side before/after pics.

Have a nice day!
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Old 04-02-2007, 04:31 PM   #130
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hi there Francisco, im am very shocked with ur dedication to the sport. great work man keep it up. dont listen to any one that trys to put u down.ur doing a great job. first off i will like to coment on ur last cutting cycle bro. u looked great dude, whats ur height? also how much was ur bf % during that time? as for the cardio, i personally think to stick with low intensity cardio. heres a great article written by ifbb pro bob chicerillo: Bodybuilding.com - Bob Cicherillo - Slow Cardio: Great Technique Or Bad Advice?

also bodybuilding.com has a lot of information and it will help u alot in ur attempt of becoming ripped. just type in what ur looking for in the search and it will give u a million articles.

peace and keep up the hard work.
Thank you absboy for the kind words..........comments like yours give me the energy to keep pushing... specially now that I am dying for a slice of pizza or something that at least tastes good jejee............Concerning to your second question i am 5’ 10” and in my last cutting I was about 4% BF (with Calipers / they measure lower that your real BF). On the other hand thank you for the advice and the link....... I will go ahead and read that article right now..........

Thank you again bro.......take care!!!!

Francisco
 
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Old 04-02-2007, 05:04 PM   #131
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Hi Francisco! On the bright side you lost twice as much fat as what you lost in muscle. I like when you do reviews of what you have learned. When you get to the end of this journey we need to review this entire thread and get an entire review so you have it all in one place for your next cut.

Also, when this cut is over it would be awesome if you would post some side-by-side before/after pics.

Have a nice day!
Hi DeFreak ...........yes!!! ...At the end of this cutting I sure will do a complete review with pictures and everything..........On the other hand there is a competition on May 26th and I may give it a try to end up the cutting that way.............The only problem is that it is a non tested competition and I don’t want to embarrass my self in front of all the people.........You know it is my first time.....i barely now what to do.....and on top of that ....i will be compared with bigger and more experienced guys!!!! So I will think about it!!!!

See you around bro
 
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Old 04-02-2007, 07:50 PM   #132
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I would really think about it man. You are not small so tested or not tested I don't think you will embarrass yourself. And you will come in great shape. Does it go by height or weight classes?
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Old 04-03-2007, 09:28 AM   #133
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Hi DeFreak ...........yes!!! ...At the end of this cutting I sure will do a complete review with pictures and everything..........On the other hand there is a competition on May 26th and I may give it a try to end up the cutting that way.............The only problem is that it is a non tested competition and I don’t want to embarrass my self in front of all the people.........You know it is my first time.....i barely now what to do.....and on top of that ....i will be compared with bigger and more experienced guys!!!! So I will think about it!!!!

See you around bro
I'm with the freak on that one. Plus if you can actually pose worth **** than people will enjoy watching you. I hate when the juicers, nothing against the juice, get up there and can't pose at all. Front or back bi's with their shoulders all compacted, or thigh and ab poses that look like they have a disco song in their brains!

Your photos are impressive, I'd go for it and get yourself a natural t-shirt to wear back stage.
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Old 04-03-2007, 09:33 AM   #134
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Thank you absboy for the kind words..........comments like yours give me the energy to keep pushing... specially now that I am dying for a slice of pizza or something that at least tastes good jejee............Concerning to your second question i am 5’ 10” and in my last cutting I was about 4% BF (with Calipers / they measure lower that your real BF). On the other hand thank you for the advice and the link....... I will go ahead and read that article right now..........

Thank you again bro.......take care!!!!

Francisco
lol at the pizza. i know how it feels bro try control it. do u have a cheat meal every week to keep u motivated?
4% bf does this mean that ur about 6%? about the show in may its not a fair competion. u got guys there with more drugs in them then a pharmacy. these guys are jucied to the **** house. not that u will not do good. i think u'll put up a great challange. but i say take it easy and learn about ur body before u enter ur first competion, we wont u to enter ur first competion and win it. keep up the great work and train hard. peace
 
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Old 04-03-2007, 11:06 AM   #135
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Thank you guys ......i really appreciate your advices!!!!!......At this point I am looking and feeling very small...everybody have noticed my change and commenting about it.... Also I still have to lose about 9 lbs and I am already losing fullness.......................i think that this has started to mess up with my mind....!!!! On the other hand... I can see my abs now (waist is down to 31.5”) but not clearly....i have to lose another 1.5” around my waist....in my last cutting I got down to 30” so I still have a long way to go......Sometimes is frustrating that after all the sacrifice you don’t always get the results you expect......i will keep doing my best to keep pushing hard!!!!!!! I would never quit no matter what.....Next week I will post a set of new pics so you can see the progress..

theFreak: here its for weight classes......what they have is 65kg, 70kg, 75kg, 80kg, 85kg and 90kg. I will compete in 85(from 176 to 187) or 90 (190+) .....the problem is that if I compete in 90kg I will be competing against guys 20–25 lbs bigger than me. Also I will be probably the lighter competitor in that weight class.!! On the other hand if I compete in 85kg I will be the heavier competitor and I would probably be in better condition but I will have to lose some muscle mass to get down to 187 lbs

Flytrapcan: Thanks man........i will definitely wear a shirt that says 100% all-natural slow -aged certified organic and natural beef!!!!!!! Jajaajj or something like that......On the other hand concerning to the posing its true there are just a few guys here that pose really good.....however I am not I good poser either......jejeje i will have to work extra hard a couple of Sundays to master my routine and do well.

Absboy: I was having a cheat meal every other week but I stopped because I was eating too much jejeej .........According to my calipers I was 4% last time....however I add 3% to the reading.....but honestly I would say that I was between 6.5 – 7% ....that would be my best guess!!!! .................The competition level is not very high here I have been constantly going to check the competitions and there are always a group of guys that always win!!! They are the biggest and more ripped guys!!!! They also use juice!! However in each class there are maybe 2 or 3 in that condition the rest are just amateurs.....i have seen guys competing with no abs.....posing horribly....very skinny...etc. So if I manage to get very ripped and not looking skinny I may get 3rd place or something like that......(not many competitors in the heavier classes)

Thanks again bros

Have a nice day
 
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Old 04-03-2007, 01:33 PM   #136
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You would kill at 85kg... huge and shredded!
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Old 04-03-2007, 02:06 PM   #137
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You would kill at 85kg... huge and shredded!
Bro you comment make me feel like if 200,000 volts of electricity were running thru my veins............................... i want to go train!!!!! jajaj
 
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Old 04-03-2007, 02:58 PM   #138
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in that case go for it dude. if u think u'll make 3rd place. by the way what country are u from?
 
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Old 04-03-2007, 04:44 PM   #139
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in that case go for it dude. if u think u'll make 3rd place. by the way what country are u from?
I was born in Ann Arbor Michigan......i was raised in Nicaragua.....then i lived in Florida for a couple of years and now I am living in Nicaragua since 2003...next year who knows...

By the way thanks for the article........Very good info
 
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Old 04-03-2007, 04:47 PM   #140
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Bro you comment make me feel like if 200,000 volts of electricity were running thru my veins............................... i want to go train!!!!! jajaj
I'm dead serious though! For that weight class you can't get much bigger!
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Old 04-03-2007, 07:12 PM   #141
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I'm dead serious though! For that weight class you can't get much bigger!
Thanks man....i am just afraid that because of my height i will look skinny in that weight ................you know ..a shorter guy will look more muscular than a taller guy in the same weight class......however the only way to know is to try and see what happens.
 
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Old 04-03-2007, 09:03 PM   #142
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I am not sure the “average” bodybuilder height. I agree with you a shorter guy is at a disadvantage just because they give the appearance of being smaller because they are shorter when in fact they may actually be larger.

Below is the height of all Mr. Olympia winners.

Larry Scott: 5' 8"
Sergio Olivia: 5' 11"
Arnold Schwarzenegger: 6' 2"
Franco Columbu: 5' 5"
Frank Zane: 5' 9.5"
Chris ****erson: 5' 7"
Samir Bannout: 5’ 8”
Lee Haney: 5'11"
Dorian Yates: 5'10"
Ronnie Coleman: 5'11"
Jay Cutler: 5' 9"

I did some stats to help provide more perspective although 11 is a small sample size hopefully it will help out.

Median: 69.5”
Mean: 69.3”
Z-score: .32
Standard deviation: 2.2
Probability less than 5’ 10”: 59%
Probability more than 5’ 10”: 41%

thefreak
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Old 04-04-2007, 10:50 AM   #143
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I am not sure the “average” bodybuilder height. I agree with you a shorter guy is at a disadvantage just because they give the appearance of being smaller because they are shorter when in fact they may actually be larger.

Below is the height of all Mr. Olympia winners.

Larry Scott: 5' 8"
Sergio Olivia: 5' 11"
Arnold Schwarzenegger: 6' 2"
Franco Columbu: 5' 5"
Frank Zane: 5' 9.5"
Chris ****erson: 5' 7"
Samir Bannout: 5’ 8”
Lee Haney: 5'11"
Dorian Yates: 5'10"
Ronnie Coleman: 5'11"
Jay Cutler: 5' 9"

I did some stats to help provide more perspective although 11 is a small sample size hopefully it will help out.

Median: 69.5”
Mean: 69.3”
Z-score: .32
Standard deviation: 2.2
Probability less than 5’ 10”: 59%
Probability more than 5’ 10”: 41%

thefreak
Defreak I believe that you didn’t understand what I tried to say...........i think that “the taller” guy will be in disadvantage if a shorter guy weight the same (assuming that they have the same conditioning).....In other words If a 5’10” guy that weights 187 lbs competes against a Shorter guy 5’ 6” (187lbs).....you will Clearly see that the smaller will look bigger and more muscular than the taller one....

thanks for the info you provided.....
 
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Old 04-04-2007, 11:12 AM   #144
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Hello guys .......This week is Holy Week here in Nicaragua (big holyday) and pretty much everything will be closed from Wednesday to Sunday...........Including the Gym!!!!!NOOOO!! jajaja well everybody leaves the capital city to go to the beach....like some kind of spring-break!!! So I won’t be posting for a few days......I am leaving tomorrow to the beach and I will be back Sunday. On the other hand I will have to improvise and find a place to train.....if I can do chin-ups, dips and push ups I will be fine for a few days..............Also I have to pack all my chicken, supplements, and the rest of the food for my diet!!!!!! It will be hard to see everybody partying for 4 days and still keep my diet 100% !!!!!! But I can do it!!

I will take some new pictures and post them next week so you guys can see my progress so far.....................

Ok guys take care and see you next week!!!!!!!!!!

Francisco
 
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Old 04-04-2007, 12:42 PM   #145
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I was born in Ann Arbor Michigan......i was raised in Nicaragua.....then i lived in Florida for a couple of years and now I am living in Nicaragua since 2003...next year who knows...

By the way thanks for the article........Very good info
oh ok. thats the first time i hear of this country. do u speak spanish?
 
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Old 04-04-2007, 01:24 PM   #146
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oh ok. thats the first time i hear of this country. do u speak spanish?
Yes i speak spanish.........Nicaragua is a small country in the middle of Central America......with beautifull beaches and nice people

Tomorrow I am leaving to San Juan del Sur (Very small colonial stile beach town).........Check the pics
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Old 04-04-2007, 04:11 PM   #147
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You are right Francisco I did misunderstand you about the height issue. I was under the impression that you were feeling down because you thought you were too short. As long as you are thinking positive though that is all that counts.

Have fun!
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Old 04-08-2007, 08:03 PM   #148
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Hello guys i am back!!! i had a good time.......eating, sleeping and training....yes training!!! i found a place to do chin-ups and push-ups....ejejej i had to improvise a little bit but it was ok

I did 10 sets x 10 reps for chins and 3 sets x 20 reps for push ups almost every day.......
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Old 04-08-2007, 08:23 PM   #149
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My wife took these pictures yesterday............ i hope you like them....

I still need to lose a lot more fat specially on my lower abdominal area but i believe that everything is coming out fine.....the separation in my legs is now more evident and my definition is improving....

The process is very slow and sometimes its difficult to see the difference (specially myself) but i still have 7 more weeks to go....... i wish i could go faster but i know that if i try to rush my self i will end up loosing muscle....so i have to be very careful.......well this is the price of my inexperience.

As usual your comments are welcome

Francisco
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Old 04-08-2007, 08:28 PM   #150
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the last ones.................these pics were taken today......as you can see i finally got a tan (i am not pale anymore )

take care guys
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