Yardie's mission to abs!

bigpoppaproppy · 08-02-2005, 11:22 AM

been cutting seriously for a week weeks, diet customized by Adrenaline Rush from FI below. started this winter at 274, now ~246.

heres the basis of my diet:

..and you want to do this without cardio..the best way i know possible to do this is through a strict carbohydrate rotation...you'd see results faster with cardio, personally i like 45 mins of slow walking on an incline first thing in the morning.

Day 1-3 zero carbs- other than green veggies (450 grams protein, 50 grams fat)
Day 4 300 grams carbohydrate
Day 5 repeat over again

This would be a starting point, this will get that bodyfat down pretty damn quick without cardio...

your diet would be something like this.

day 1-3

meal 1 12 egg whites, 1 yolk, green vegetables if u like, 1tbs flax oil or 5 fish oil caps

meal 2 8 oz chicken breast , green vegetables (broccoli, green beans, asparagus)

meal 3 Protein shake with approximately 60 grams of protein

meal 4 8 oz chicken or 1.5cans tuna or 8 oz lean fish or 8 oz lean beef (eye round, top round, flank, 96% lean ground)

meal 5 Protein Shake 60 grams protein, or 8 oz chicken, 8 oz lean beef, 1.5cans tuna, green vegetables, 1tbs flax oil or 5 caps fish oil

Meal 6 8 oz chicken breast, green vegetables

thats your low carb day,, 450grams protein (appox) 40-50grams fat, EFA's are a must, Flax oil is good but fish oil is even better...
on workout days you could 60 grams whey protein right after you workout as a meal...lean protein sources are interchangeable - you can have chicken,fish,egg whites, in any order,, limit beef to 2 times per day (because of the saturated fat in it)

Day 4 carb up 300grams protein, 300 grams carbs, Only fat from EFA's

meal 1 1 cup oatmeal or 60 grams of high fiber cereal or fruit 60grams carbs worth, 10 egg whites, or lean protein source, 1tbs flax or 5 fish oil caps

meal 2 Protein shake 40 grams protein, 8 oz yam/sweet potato, or 1/2 cup brown rice

meal 3 6 oz chicken breast, oatmeal/yam/brown rice/high fiber cereal

meal 4 1 can tuna/lean protein source, oatmeal/yam/brown rice/high fiber cereal

meal 5 6 oz chicken breast, 60 grams low gi carb (like above)
1tbs flax oil or 5 fish caps

Meal 6 lean protein source,, 6 oz chicken, 1 can tuna etc

This would be a starting point, you'd be on a 3 down, and 1 up for carbs.... you could probably do that for 8 weeks or so, then move it to 4 down 1 up,

the basic premise is to key keep protein very high, fats moderate, and carbs very low, for days 1-3...
Day 4 we are upping the carbs to replenish glycogen stores, rev up T3 production, and bring back mental sanity..

Pain · 08-02-2005, 11:23 AM

looks great bro.. look forward to this.

zero carbs....

bigpoppaproppy · 08-02-2005, 11:23 AM

used to compete in strongman, however have had shoulder problems for years from a car accident, and while training for my May contest and Nationals this year tore my right tibialis anterior off the bone near my knee(damn 650lb explosive shrugs lol) so that ended that notion

powerlifting was just a side thing, never trained for it for longer than 1 westside cycle at a time or anything, so my numbers arent all that impressive, bench i just started doing again this year

squat: 385 (zercher squat = 420)
bench: 270
Dead: 485
total :1130

my strongman numbers:
650lb conans wheel x 1 lap
830lb conans wheel x ~10feet
max viking press: 280
farmers: 255/hand x 100ft(no setdowns)
18" DL: 555

now im focusing on bodybuilding and cutting. leg strength is still low as i couldnt do it for awhile(injury fully healed around mid may/early june)

heres my last few workouts:

bigpoppaproppy · 08-02-2005, 11:24 AM

thanks!

7/29 Workout 1: Upper(including Tricep 'stairclimbers')

Tricep Pushdowns: 120x12, 150x7, 100x16, 170x6, STACK(200)x2

Tricep Pushdown 'stairclimbers'*: 60x8, 80x7, 100x6, 120x5, 140x4, 160x3, 180x2, STACKx1, STACKx1, 180x2, 160x3, 140x4, 120x5, 100x6, 80x7, 60x8

Cable Curls: 70x12, 90x10, 110x10, 140x8(PR)

Pec Dec: 100x12, 130x10, 160x8, 180x8(PR!)

DB Shrugs: 65x12, 65x31

NOTES:
-stairclimbers is a term I coined for my own setup..basically its running the stack(but didnt start at 20 bc its too easy!) you go every other plate up and back down the stack, -1 rep for every +20lbs and vice/versa...1 rep per 2 plates...i did these with just enough time between to chang ethe stack and start again from 60-200...then paused long enough to shake out my arms and then started back down immediately...prolly less than 60sec rest for the entire exercise all sets...very intense, HUGE HUGE HUGE tricep pump!!! yardie trademarked name too(i want credit!)

-cable curls were strong today
-pec dec was strong, good burn
-DB shrugs, wore a thin tank top to protect my tattoo, very cool watching my traps work and seeing the traps, chest, delts, etc flare at once..seeing a preview of what being cut will be like...31 was strong, good pump
-just did upper stuff to make up for last few days(worked a ton)
-all this on NO SLEEP(just came off my 3rd straight midnight shift) and one meal
-all exercises picked not to hurt/bother new tattoo

Overall Grade: A

Workout Time: 30 sets in 14 minutes!

7/29 workout 2: LEGS

Leg Extensions: 60x12, 85x12, 105x12, 130x12

Leg Press: 215x8, 305x6, 395x6

Leg Curl: 70x10, 90x10, 110x10

Donkey Calf Raise: 220x15, 300x15, STACK(400)x12, 490x10(PR!)

Seated Calf Raise: 115x12, 140x11

NOTES:
-good workout, still getting back into legs
-again exercise selections due to new tattoo
-leg ext good pump
-leg press was a heavy, crappy version, good one was in use
-leg curl dont like these alot..ugh
-donkey calf was strong, huge calf burn, good stuff...stack + 2 45's
-seated calf was a good burn too, strong calf day!
-carb up day!

Overall Grade: B-

Workout TIme: 16 sets in 45 min

Current Weight: 246

bigpoppaproppy · 08-02-2005, 11:25 AM

7/31 Biceps/Forearms

Barbell Curls: 45x12, 60x10, 80x8, 105x4

Seated Incline Curls: 20x10, 20x10, 25x8

DB Hammer Curl: 40x8, 50x6, 55x5

Cable Curls: 90x15, 100x12, 120x15

BB Forearm Curl: 45x15, 60x10, 60x15

NOTES:
-all this right after waking up/opn 1 protein shake
-starting Endothil-CR cycle for 1 month today, hence the specific muscle workout
-awesome pump today, lower bicep has grown and was swol, and saw a vein in the left bicep way out today...cutting rules

-getting more and more into bb'ing, thinkin bout tryin to do a show next year!!! maybe pull the tri-fecta and do a SM, PL and BB show within 3 months??? Yardie > world

-bb curl felt good today
-inclines are still hard
-cable curls was a good finisher
-forearm curls saw and felt it working very nicely

Overall Grade: B+

8/1 CHEST

Iso-Wide: 45x15, 90x10, 135x8, 160x3->135x5(all per side)

DB Bench: 50x8, 65x8, 75x5

Pec Dec: 120x15, 150x12, 190x8, STACK(220)x5(PR!)

Incline DB bench: 40x6, 45x6, 55x6, 65x8!

Incline DB Fly: 20x8, 30x7

Machine Butterfly: 140x8, 110x9.5

NOTES:
-great workout, chest was pumped and full by the end, also triceps looked swol today :)
-iso-wide was so so, a warmup for my delts which hurt
-db bench hadnt done in forever
-pec dec was strong today, great pump
-incline bench when i was lighter weights hurt, then I dropped it to a 30 degree angle and went heavier and ti didnt hurt my delts anymore, 65's were strong, esp not having done these!
-incline fly was something new, stabilizers were dead by now, all over the place
-butterflys hadnt done in YEARS

Overall Grade: A

Workout TIme: 20 sets in 35 min

Current Weight: 246

bigpoppaproppy · 08-02-2005, 11:26 AM

onto today!!!!

8/2 Workout 1: Deadlifts + Calves

Deadlift: 135x5, 205x5, 275x3, 335x2, 385x1

standing calf raise: 225x15, 360x15, 485x10, 549x10

NOTES:
-deads felt good with the lighter weight, but not overly strong and forgot my damn chalk AGAIN..realized it 1/2 way to the gym...legs still were a bit sore from last legs day. 335 wasnt bad, but i could tell my hips went up first and I stiff-legged the last half the lift...385 was hard and the same...need form work again
-still waiting for email verification, but the SLP police/fire 242's DL record says its 370...so i just wanted to get another session in above that as they have meets in 2 and 3 weeks within a 2.5 hour drive...so if the record IS 370, im gonna go break it B)

-calf raises again calves werent fresh, but good enough to lift on...360 was easy, 485 was harder but doable, 549 felt heavy as hell today but got thru a good 10 reps and got a compliment from2 guys benching next to the calf raise apparatus...if this felt lighter would've attempted a new PR(old is 610x8)

Overall Grade: C+

Workout Time: 9 sets in 20 min

Current Weight: 246.5 lb

8/1

6:30am->1 banana, 1/2 cup watermelon, 3 egg omlete with cheese, water, 17 alpha

10am->Endothil-CR, beef patty
total water: 20oz

10:45am->LIFT

12->green tea, 1 can tuna, 1 sausage, 1 chix breast, grilled shrimp
total water: 45oz

430pm->keto pizza, 2 diet rite
total water: 55oz

7pm->turkey jerky, protein shake, tuna

8pm->fell asleep til 5am on 8/2 lol

NOTE: I also over-trained my lower back last year, hasn't been the same since. My DL PR from early 2004 is 485 and has been stuck there since

pumpingiron · 08-03-2005, 07:51 AM

What is that diet called? With that little fat you must be hungry all the time!

Check out the cyclic ketogenic diet (CKD) in the contest area...

bigpoppaproppy · 08-03-2005, 02:40 PM

8/3 Cardio

Walking x 1.5 miles

last night:
-swimming x ~45 min, hot tub x ~45 min

NOTES:
-about 90 and sunny out when i did this walking
-the pools were COLD last night!!! think i raised my metabolism jsut tryin to heat up

8/2

6am->water, 17-alpha, oatmeal
total water: 25oz

7am->lean beef, 1 small baked potatoe

8am->lift, 1 gatorade

9am->protein shake with dextrose, green tea
total water: 50oz

10am->eggs with ham and cheese, green tea, protein pancakes

12:15pm->pancakes, eggs with cheese/ham, water
total water: ~70oz

3pm->turkey sandwhich on wheat, 1/2 potatoe, diet rite
total water: 75oz
NOTE:
-after this took the gf to the Radisson(Jacuzzi suite

) for our anniversary, so cheat meal ahead

7pm->wine cooler, pork chops in apples and onions with mashed potatoes, roll with butter, and calamari

11pm->wine cooler and cheesecake

1am->1 can mt. dew, water
total water: :~90oz

bigpoppaproppy · 08-04-2005, 01:11 PM

8/4 triceps

JM press: 45x20, 85x10, 115x8

pushdowns: 130x13, 160x10, STACKx8, 180x8

1-arm rev. grip pushdowns: 40x10, 40x10

Overhead DB Ext: 55x10, 65x10
into:
DC Extreme Stretching: 40 x 0:45

bigpoppaproppy · 08-06-2005, 01:51 PM

8/6 Delts/Biceps

DB Military: 25x12, 40x10, 50x8

DB Side Laterals: 20x10, 20x12, 25x10

front plate raises: 25x15, 35x12, 45x8

rev pec dec: 110x12, 120x10, 140x6

alt DB curl: 30x10, 30x12, 30x9 STRICT

Incline DB Curl: 25x9, 20x10, 20x12

DB Hammer: 40x6, 45x5

Rev BB Curl: 55x10, 55x10

Cable Curls: 90x10, 100x9, 100x8

NOTES:
-militaries hadnt done in along while, as with delts in general
-side lats after got going didnt hurt anymore
-curls were done super strict today, had an enormous pump and saw a new forearm vein today

Overall Grade: B

Workout Time: 26 sets in 40 min

bigpoppaproppy · 08-07-2005, 05:50 PM

8/6 Workout 2: Cardio

walk: x 1.5 miles

8/7 Chest/Abs

DB Bench: 30x15, 45x12, 55x10, 65x8, 85x6(PR)

Incline DB Bench: 50x6, 55x6, 45x8

Iso-Wide Chest(per side): 90x10, 115x8, 125x8

Pec Dec: 130x15, 160x12, 180x12, 200x9
SUPERSETTED WITH:
Nautilis Seated AB: 70x50, 110x50, 160x30, 180x15(PR?)

NOTES:
-DB bench felt GOOD today! pain free, good feel in the chest, strong off the chest...65s felt good, then saw 85s sitting there, decided to go for it, and SOLID!!!! very happy with this, never been strong with these
-inclines didnt work well, delts were sore from workout, these tired quickly and hurt a bit
-iso-wide was weaker today bc was pretty dead by now
-pec dec good finisher
-abs were solid

Overall Grade: B+

Workout Time: 19 sets in 35 minutes

Current Weight: 246.5

bigpoppaproppy · 08-09-2005, 03:54 AM

8/8 Plyo/Cardio

warmup: misc footwork drills + stretching

PLYOMETRICS

two foot ankle hops x 15
two foot ankle hops x 15
two foot side to side zig zags x 10
burpees x 10
two foot ankle hops x 25
two foot side to side zig zags x 10
burpees x 10
two foot ankle hops x 25
two foot side to side zig zags x 15
burpees x 10
bodyweight squats x 25

Cardio

walk x 0.75 mile

NOTES:
-humid night, sweaty
-burpees are hard lol
-ankle hops feel nice esp after some reps, can feel myself get boing-ier
-zig zags make my tib anteriors hurt

http://www.weightsnet.com/Docs/plyometrics.html