Any beginners need help, just ask

[scoobysnacks]

Sorry if you answered this already...

How many carbs do you take in on average per day during your offseason?

How many carbs do you take in on diet?

Im sure you might have touched in this but I havent read it before.

Thanks,

Ss

[Alex A]

hey, i worked out consistently for over a year training naturally,( im staying natural ) and got my deadlift to 405, my squat to 315, and my bench to 235, and i managed to get my bw down as low as 193. my problem is that i had to take a 3 month layoff, i was unable to eat clean or work out during those 3 months. my bw shot to 235lbs again, and my lifts are about 60% what they were. what do you recommend to get myself back on track as quickly as possible?

I would recommend getting your diet back on track, get back in the gym consistantly and train super hard. Make every work out count. thats all you can ask for

[Alex A]

Sorry if you answered this already...

How many carbs do you take in on average per day during your offseason?

How many carbs do you take in on diet?

Im sure you might have touched in this but I havent read it before.

Thanks,

Ss

I average about 500 grams per day off season and about 400 pre contest. I dont rotate or change them much from 16 weeks to the show. Lots of white rice and brown sugar oatmeal.

[Alex A]

Thanx Alex,
Much appreciated.

But like i said i havent been doing this that long, and the pics are pre - christmas and different diet so not a true representation of how i look now.

I would continue to train hard and heavy. Get your diet down to a tee and do some cardio as well. Cardio will help make you grow and get you looking good. Women tend to carry more weight in their lower, concentrate on a good conditioining typ of work out.

I train for conditioning year round and only expect to put on a few pounds of muscle per year, with spot on condition. But im talking quality muscle, not just bulk. Mix up your work out till you find what works for you, then go all out and dont look back! get in a zone. This is a loner sport in my opinion, you are your best friend, be selfish, its all about you my friend!

[flexingtonsteele]

why white rice opposed to brown rice alex???

And whats your fat intake like???

Ive heard that you had shredded glutes, how did u get them?

[jo0607]

I would continue to train hard and heavy. Get your diet down to a tee and do some cardio as well. Cardio will help make you grow and get you looking good. Women tend to carry more weight in their lower, concentrate on a good conditioining typ of work out.

I train for conditioning year round and only expect to put on a few pounds of muscle per year, with spot on condition. But im talking quality muscle, not just bulk. Mix up your work out till you find what works for you, then go all out and dont look back! get in a zone. This is a loner sport in my opinion, you are your best friend, be selfish, its all about you my friend!

My training is as hard and heavy as i can manage at the moment. had an accident in the gym which resulted in me landing on the leg of a bench and banging my tail bone. so i can lift as heavy as normal.
Will have to look into conditioning workouts something never done.

As for my diet typical day is
meal 1 oats made with water, scoop of whey
meal 2 chicken sandwich (low gi bread) no spread
meal 3 rice and chicken
meal 4 rice and chicken
meal 5 post workout x2 scoops whey
meal 6 fish and veggies.

Is there anything u can see here that i need to change to get it spot on.

Thank you

[bhman6]

Ive heard that you had shredded glutes

understatement of the century


Alex throw up the pics man

[Alex A]

why white rice opposed to brown rice alex???

And whats your fat intake like???

Ive heard that you had shredded glutes, how did u get them?

I got the glutes from white rice! just

kidding. I dont like brown rice, so 2 years ago when i was prepping for the usa I switched to white rice and ever since i have never even eaten brown. I have to eat foods that i can stomach and I got really shredded from the white rice so, screw brown.

As far as fats go now in the off season, i eat about a tablspoon of pb with my oatmeal in the morning, another tablespoon at night or about 14 roasted dry almonds. I eat steak everyday, so im getting a decent amount of fat.
pre contest i dont eat the peanut butter or almonds. Last year I was getting so lean, it was scary.
at about two weeks out, i started eating some almonds before bedtime

[Alex A]

My training is as hard and heavy as i can manage at the moment. had an accident in the gym which resulted in me landing on the leg of a bench and banging my tail bone. so i can lift as heavy as normal.
Will have to look into conditioning workouts something never done.

As for my diet typical day is
meal 1 oats made with water, scoop of whey
meal 2 chicken sandwich (low gi bread) no spread
meal 3 rice and chicken
meal 4 rice and chicken
meal 5 post workout x2 scoops whey
meal 6 fish and veggies.

Is there anything u can see here that i need to change to get it spot on.

Thank you

I will get back to you, in more detail but you definitely need to eat more. For example that first meal, you need more than a scoop of whey for protein. Same with your post workout meal and some of the others. YOur last meal is good. I will get back to you. take care, alex

[Alex A]

understatement of the century


Alex throw up the pics man

I feel like a dork posting the same pics, but shit, Here goes, 2 and half weeks out.

[jo0607]

I will get back to you, in more detail but you definitely need to eat more. For example that first meal, you need more than a scoop of whey for protein. Same with your post workout meal and some of the others. YOur last meal is good. I will get back to you. take care, alex

Thanx Alex,

Much appreciated.

[Youngguns]

Hey Alex, what is brown sugar oatmeal?
When do you start eating carbs, and when do you end? (Daytime) Thanks!

[Dark Knight]

MMMM maple syrup oatmeal with brown sugar...
fucking yummy.

[Alex A]

Hey Alex, what is brown sugar oatmeal?
When do you start eating carbs, and when do you end? (Daytime) Thanks!

You know that quaker stuff that comes in packs, i eat that all the time. The flavor maple and brown sugar is the best.

I pretty much cut the carbs off around six ocklock on and off season.

[Youngguns]

What time are you sleeping by?

So you eat that oatmeal all the way up until show time?

[bulldog21]

What time are you sleeping by?

So you eat that oatmeal all the way up until show time?

I would venture to say yes he does....

If you have set up your diet correctly you can eat fruit up until showtime......I have done it in the past where I ate an apple and a banana all the way until three days up until my show.....

It can be done......

[silverbackn]

Ok sounds good. I am all natural but I'm just gettin real frustrated lately cus I have tried heavy,light,high rep, low rep, everything to get those quads and calves to grow and it seems like they are but very very slowly. I haven't seemed to have this problem with any other muscle group except the traps. Guess I gotta keep poundin away and mixin it up.

What's your diet look like bro?