Muscular Development Forums - Powered by vBulletin

Page 135 of 136 FirstFirst ... 3585125126127128129130131132133134135136 LastLast
Results 2,279 to 2,295 of 2298

Thread: Daibhí O'Buadains training journal and other stuff

  1. #2279
    Super Moderator Daibhí O'Buadain's Avatar
    Join Date
    Jan 2007
    Location
    A mans gotta know his limitations
    Posts
    18,864
    Gender
    Male

    Default A nutrition and conditioning intervention for natural bodybuilding contest preparation

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4422265/

    Scott Lloyd Robinson, Anneliese Lambeth-Mansell, Gavin Gillibrand, Abbie Smith-Ryan, and Laurent Bannock


    Abstract

    Bodybuilding competitions are becoming increasingly popular. Competitors are judged on their aesthetic appearance and usually exhibit a high level of muscularity and symmetry and low levels of body fat. Commonly used techniques to improve physique during the preparation phase before competitions include dehydration, periods of prolonged fasting, severe caloric restriction, excessive cardiovascular exercise and inappropriate use of diuretics and anabolic steroids. In contrast, this case study documents a structured nutrition and conditioning intervention followed by a 21 year-old amateur bodybuilding competitor to improve body composition, resting and exercise fat oxidation, and muscular strength that does not involve use of any of the above mentioned methods. Over a 14-week period, the Athlete was provided with a scientifically designed nutrition and conditioning plan that encouraged him to (i) consume a variety of foods; (ii) not neglect any macronutrient groups; (iii) exercise regularly but not excessively and; (iv) incorporate rest days into his conditioning regime. This strategy resulted in a body mass loss of 11.7 kg’s, corresponding to a 6.7 kg reduction in fat mass and a 5.0 kg reduction in fat-free mass. Resting metabolic rate decreased from 1993 kcal/d to 1814 kcal/d, whereas resting fat oxidation increased from 0.04 g/min to 0.06 g/min. His capacity to oxidize fat during exercise increased more than two-fold from 0.24 g/min to 0.59 g/min, while there was a near 3-fold increase in the corresponding exercise intensity that elicited the maximal rate of fat oxidation; 21% O2max to 60% O2max. Hamstring concentric peak torque decreased (1.7 to 1.5 Nm/kg), whereas hamstring eccentric (2.0 Nm/kg to 2.9 Nm/kg), quadriceps concentric (3.4 Nm/kg to 3.7 Nm/kg) and quadriceps eccentric (4.9 Nm/kg to 5.7 Nm/kg) peak torque all increased. Psychological mood-state (BRUMS scale) was not negatively influenced by the intervention and all values relating to the Athlete’s mood-state remained below average over the course of study. This intervention shows that a structured and scientifically supported nutrition strategy can be implemented to improve parameters relevant to bodybuilding competition and importantly the health of competitors, therefore questioning the conventional practices of bodybuilding preparation.

  2. #2280
    Super Moderator Daibhí O'Buadain's Avatar
    Join Date
    Jan 2007
    Location
    A mans gotta know his limitations
    Posts
    18,864
    Gender
    Male

    Default Dave Draper "American Muscle Magazine" Oct. 1987


  3. #2281
    Super Moderator Daibhí O'Buadain's Avatar
    Join Date
    Jan 2007
    Location
    A mans gotta know his limitations
    Posts
    18,864
    Gender
    Male

    Default


  4. #2282

    Default

    Quote Originally Posted by Daibhí O'Buadain View Post

    There is a ronline I would like to see.

    Can totally relate to Dave of what he put himself through in his life away from the gym and to get back to it.

  5. #2283
    Super Moderator Daibhí O'Buadain's Avatar
    Join Date
    Jan 2007
    Location
    A mans gotta know his limitations
    Posts
    18,864
    Gender
    Male

    Default

    Quote Originally Posted by Guy Hungwell View Post
    There is a ronline I would like to see.

    Can totally relate to Dave of what he put himself through in his life away from the gym and to get back to it.
    Same here.
    A Ronline with Draper would be great.

  6. #2284
    Super Moderator Daibhí O'Buadain's Avatar
    Join Date
    Jan 2007
    Location
    A mans gotta know his limitations
    Posts
    18,864
    Gender
    Male

    Default

    11/10

    Incline bench presses - 15/12/12/12/90-190lbs
    Incline dumb bell flys 12/12/12/12 25-45lbs

    O'Buadains
    12/12/12 20-25lbs

    Shoulder seated barbell military press 15/12/12/10 90-195lbs
    Smith Incline Shoulder Raise 15/12/12 145 - 210lbs.
    One arm lateral raises 12/12 30-35lbs

    Trap bar shrugs 15/12/12/12 150lbs-350lbs forward and reverse.

    Close grip bench press 15/12/12 155-235lbs

    Treadmill inclines 24 minutes 5.0-10.0 levels 3.2-3.4mph

  7. #2285
    Super Moderator Daibhí O'Buadain's Avatar
    Join Date
    Jan 2007
    Location
    A mans gotta know his limitations
    Posts
    18,864
    Gender
    Male

    Default


  8. #2286
    Super Moderator Daibhí O'Buadain's Avatar
    Join Date
    Jan 2007
    Location
    A mans gotta know his limitations
    Posts
    18,864
    Gender
    Male

    Default

    11/11

    Treadmill inclines 24 minutes 5.0-10.0 levels 3.2-3.4mph

  9. #2287
    Super Moderator Daibhí O'Buadain's Avatar
    Join Date
    Jan 2007
    Location
    A mans gotta know his limitations
    Posts
    18,864
    Gender
    Male

    Default 2017 NPC eastern USA bodybuilding overall winner vlad petric


  10. #2288
    Super Moderator Daibhí O'Buadain's Avatar
    Join Date
    Jan 2007
    Location
    A mans gotta know his limitations
    Posts
    18,864
    Gender
    Male

    Default

    11/12

    Ab roller
    Planks
    Cable Kneeling Crunch
    Crunches
    Roman Chair

    Treadmill inclines 5.0 - 10.0 degree inclines 3.2 - 3.4 mph 24 minutes

  11. #2289
    Super Moderator Daibhí O'Buadain's Avatar
    Join Date
    Jan 2007
    Location
    A mans gotta know his limitations
    Posts
    18,864
    Gender
    Male

    Default 2017 NPC Eastern USA Classic Physique Overall Winner Interview Video


  12. #2290
    Super Moderator Daibhí O'Buadain's Avatar
    Join Date
    Jan 2007
    Location
    A mans gotta know his limitations
    Posts
    18,864
    Gender
    Male

    Default

    11/13

    Close stance squats 12/12/12 155-335 lbs.
    STDLs 12/12/12 155- 285lbs.
    Standing calves raises 280-500lbs 20/20/20

    Cable forward triceps extensions. 15/12/12/ 80-100lbs.
    Triceps push downs 15/12/12 80=110lbs
    Triceps rope pull downs 15/12/10 60 - 90lbs

    Treadmill inclines 5.0 - 10.0 degrees inclines 3.2 - 3.4 mph 24 minutes

  13. #2291
    Super Moderator Daibhí O'Buadain's Avatar
    Join Date
    Jan 2007
    Location
    A mans gotta know his limitations
    Posts
    18,864
    Gender
    Male

    Default

    11/14

    Face pulls 3 sets 12 reps
    T-Bar rows 12/12/12 145-225lbs
    Cable rows 12/12/12 180-220lbs
    Dumb bell reverse flys 12/12/12 30-45lbs
    Machine assisted chins 12 reps 3 sets. *Some 5 second negatives

    O'Buadains 12/12/12
    Cross cables 12/12/12 90-110lbs

    Treadmill inclines 5.0 - 10.0 degree inclines 3.2 -3.4 mph 24 minutes

  14. #2292
    Super Moderator Daibhí O'Buadain's Avatar
    Join Date
    Jan 2007
    Location
    A mans gotta know his limitations
    Posts
    18,864
    Gender
    Male

    Default

    11/15

    Off

  15. #2293
    Super Moderator Daibhí O'Buadain's Avatar
    Join Date
    Jan 2007
    Location
    A mans gotta know his limitations
    Posts
    18,864
    Gender
    Male

    Default

    Feeling yesterdays workout.
    I have a slight left delt strain that is causing me some issues.

  16. #2294
    Super Moderator Daibhí O'Buadain's Avatar
    Join Date
    Jan 2007
    Location
    A mans gotta know his limitations
    Posts
    18,864
    Gender
    Male

    Default

    11/16

    Close stance hack squats 15/12/12 265 - 524lbs
    Wide stance leg presses 15/12/12 245-680lbs
    Single leg press 12/12/12 155-280lbs

    Standing hamstring curls
    12/12/12 90-140lbs
    Lever Lying Leg Curl (on reverse hyper-extension machine)
    12/12/12

    Seated calve raises
    20/20/20 110-165lbs * I have a bit of an ankle problem that is impacting this exercise.

    Treadmill inclines 24 minutes
    5-10 degree inclines 3.2- 3.4mph

  17. #2295
    Super Moderator Daibhí O'Buadain's Avatar
    Join Date
    Jan 2007
    Location
    A mans gotta know his limitations
    Posts
    18,864
    Gender
    Male

    Default

    11/17

    Incline bench presses - 15/12/12 90-190lbs
    Incline dumb bell flys 12/12/12 25-45lbs

    O'Buadains
    12/12/12 20-25lbs

    Shoulder seated barbell military press 15/12/12 90-195lbs
    Smith Incline Shoulder Raise 15/12/12 145 - 210lbs.
    One arm lateral raises 12/12 30-35lbs

    Trap bar shrugs 15/12/12 150lbs-350lbs forward and reverse.

    Close grip bench press 15/12/12 155-235lbs

    Treadmill inclines 24 minutes 5.0-10.0 levels 3.2-3.4mph

Page 135 of 136 FirstFirst ... 3585125126127128129130131132133134135136 LastLast

Tags for this Thread

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •