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  • Layne was telling me (Id say I have around 175ish lbm) that I should be takingin 250p, 200c(300refeed), 50f, what do you think of that? I thought the protein was a little low, but you're just trying to sustain muscle not build it.
    Trueprotein.com 5% Discount code- KEM010

    Comment


    • Hi Alex.

      Thank you so much for all your effort kindness and consideration with this thread. You are amazing and all your work is greatly appreciated. I wish you the best of success.

      I was wondering where I can find information about building a meal plan for ectomorphs...that works.

      thanks.

      Comment


      • Originally posted by Youngguns View Post
        Layne was telling me (Id say I have around 175ish lbm) that I should be takingin 250p, 200c(300refeed), 50f, what do you think of that? I thought the protein was a little low, but you're just trying to sustain muscle not build it.
        I dont want to go against someone else advise or effort but to me the protein seems a tad low. If your trying to build muscle, put on weight and size i would increase the protein.
        Get shredded! check out the transformations at
        www.prepbyalex.com

        Comment


        • Originally posted by Wasp View Post
          Hi Alex.

          Thank you so much for all your effort kindness and consideration with this thread. You are amazing and all your work is greatly appreciated. I wish you the best of success.

          I was wondering where I can find information about building a meal plan for ectomorphs...that works.

          thanks.
          Thanks allot, i appreciate you taking the time to read and follow the thread and take an interest. You can email me at prepbyalex@aol.com or anyone can for that matter, and we can talk about a plan or im sure i can guide you in the right direction.
          Get shredded! check out the transformations at
          www.prepbyalex.com

          Comment


          • After chickening out in my mid-20's (11 years ago), I finally have decided it's time to take the plunge and attempt my first show. After life kept me out of the gym for 7 years, I went back seriously and giving this an honest go.

            The cut-diet scared me before and now I'm 4 weeks in:
            Meal 1: 50g Oatmeal w/Splenda
            Meal 2: Myoplex
            Meal 3: Fish, Chicken, or Turkey + 50g Oatmeal, Brown Rice or 1 c Sweet Potato (not a big lover of rice or sweet potato)
            Pre-workout: Whey Protein
            Meal 4 (PWO): Myoplex
            Meal 5: Fish, Chicken, or Turkey + 50g Oatmeal, Brown Rice or 1 c Sweet Potato
            Meal 6: Fish, Chicken, or Turkey + 50g Oatmeal, Brown Rice or 1 c Sweet Potato

            Supplements:
            Apex BCAA (6 tablets)
            Amino Acids (GNC Amino 1000) (6 tablets)
            AnimalPak (Taken before workout)
            Flax Seed oil (2 capsules)
            Apex L-Glutamine powder (2 scoops)
            Apex Fatburner 2 (6 tablets)
            ZMA (2 tablets)

            I hired a personal trainer who competes last summer and after a few months he suggested I drop him and come back as a workout partner. The diet came from him and is the one he does.

            I'm 5'3" and currently weighing 147.5. I started at 165 lbs last summer. I didn't get serious about the weight training until Oct 2007.

            I guess the best feeling was being told I was running a risk of dying of a heart attack back in 2006 and was wearing 34" pants and now I'm down to 28". I could go smaller, but cannot find them.

            I'm just nervous as heck about my upcoming show in May.

            Comment


            • Hey Alex. From the bodybuilders that you have trained.... do you think high protein, mod to high carbs and low fat plan will work for everyone to get shredded? Do you ever advocate high protein, high fat and extreme low carbs or high protein and veggie no fat for slower metabolisms?

              would you consider yourself to have a high metabolism?

              Comment


              • have you ever tried the extreme low carb diet / high fat?

                and if so how did your body react?

                Comment


                • Originally posted by Alex A View Post
                  I dont want to go against someone else advise or effort but to me the protein seems a tad low. If your trying to build muscle, put on weight and size i would increase the protein.
                  I'm actually on a calorie restricted diet as of now. I started dieting 4 days ago.
                  Trueprotein.com 5% Discount code- KEM010

                  Comment


                  • Originally posted by grumpwurst View Post
                    After chickening out in my mid-20's (11 years ago), I finally have decided it's time to take the plunge and attempt my first show. After life kept me out of the gym for 7 years, I went back seriously and giving this an honest go.

                    The cut-diet scared me before and now I'm 4 weeks in:
                    Meal 1: 50g Oatmeal w/Splenda
                    Meal 2: Myoplex
                    Meal 3: Fish, Chicken, or Turkey + 50g Oatmeal, Brown Rice or 1 c Sweet Potato (not a big lover of rice or sweet potato)
                    Pre-workout: Whey Protein
                    Meal 4 (PWO): Myoplex
                    Meal 5: Fish, Chicken, or Turkey + 50g Oatmeal, Brown Rice or 1 c Sweet Potato
                    Meal 6: Fish, Chicken, or Turkey + 50g Oatmeal, Brown Rice or 1 c Sweet Potato

                    Supplements:
                    Apex BCAA (6 tablets)
                    Amino Acids (GNC Amino 1000) (6 tablets)
                    AnimalPak (Taken before workout)
                    Flax Seed oil (2 capsules)
                    Apex L-Glutamine powder (2 scoops)
                    Apex Fatburner 2 (6 tablets)
                    ZMA (2 tablets)

                    I hired a personal trainer who competes last summer and after a few months he suggested I drop him and come back as a workout partner. The diet came from him and is the one he does.

                    I'm 5'3" and currently weighing 147.5. I started at 165 lbs last summer. I didn't get serious about the weight training until Oct 2007.

                    I guess the best feeling was being told I was running a risk of dying of a heart attack back in 2006 and was wearing 34" pants and now I'm down to 28". I could go smaller, but cannot find them.

                    I'm just nervous as heck about my upcoming show in May.
                    What show are you doing? where do you live? and keep us updated bro!
                    Get shredded! check out the transformations at
                    www.prepbyalex.com

                    Comment


                    • Originally posted by spiderman405 View Post
                      have you ever tried the extreme low carb diet / high fat?

                      and if so how did your body react?
                      Bros, i have tried them all! i have done low carb diets and i hated it. I can handle the suffering and all but in the end i was weak and felt tired and looked a little sringy.

                      Also, as soon as the show was over i pigged out and got fat again. Why? i was so carb deprived i couldnt wait to stuff my face!

                      I would say i dont have a sluggish metabolism but its not super fast.

                      I have probably changed the way my metablolism works by doing cardio and eating and training the way i do. I used to be much slower and keep more fat on. Im getting older but feeling younger! Im fast on my feet, i can run fast, i have good stamina, i feel really good. To me this is atleast part of what bodyuilding is all about.

                      As far as my apperance goes

                      Im not a tiny, skinny wirey guy, im actually stocky and keep weight on pretty good. I stay pretty vascular all year, my legs especially are very lean and after training and cardio just covered with spider webs, year round.

                      See i dont want to give everything away, but i have a style of training and eating that i can eat allot of carbs and protein and stay lean, i can get lean but bumping up the cardio or backing off the carbs a tad. even backing off and im still eating several hundred.

                      I do believe it is for everyone but you have to be willing to give it a go. I am currently helping a ton of guys and they all say the same thing about feeling great, not being hungry and they are getting lean and they are all way ahead in their prep. last year i was so far ahead of myself i had to have cheat meals to slow my metabolism down.

                      See the thing that i do is not real a diet. its a lifestyle. I can do this for years and years and i plan to!
                      Get shredded! check out the transformations at
                      www.prepbyalex.com

                      Comment


                      • awesome post bro. Your love for bb'ing is such a breath of fresh air.

                        Originally posted by Alex A View Post
                        Bros, i have tried them all! i have done low carb diets and i hated it. I can handle the suffering and all but in the end i was weak and felt tired and looked a little sringy.

                        Also, as soon as the show was over i pigged out and got fat again. Why? i was so carb deprived i couldnt wait to stuff my face!

                        I would say i dont have a sluggish metabolism but its not super fast.

                        I have probably changed the way my metablolism works by doing cardio and eating and training the way i do. I used to be much slower and keep more fat on. Im getting older but feeling younger! Im fast on my feet, i can run fast, i have good stamina, i feel really good. To me this is atleast part of what bodyuilding is all about.

                        As far as my apperance goes

                        Im not a tiny, skinny wirey guy, im actually stocky and keep weight on pretty good. I stay pretty vascular all year, my legs especially are very lean and after training and cardio just covered with spider webs, year round.

                        See i dont want to give everything away, but i have a style of training and eating that i can eat allot of carbs and protein and stay lean, i can get lean but bumping up the cardio or backing off the carbs a tad. even backing off and im still eating several hundred.

                        I do believe it is for everyone but you have to be willing to give it a go. I am currently helping a ton of guys and they all say the same thing about feeling great, not being hungry and they are getting lean and they are all way ahead in their prep. last year i was so far ahead of myself i had to have cheat meals to slow my metabolism down.

                        See the thing that i do is not real a diet. its a lifestyle. I can do this for years and years and i plan to!

                        Comment


                        • Originally posted by Alex A View Post
                          What show are you doing? where do you live? and keep us updated bro!
                          Alex,

                          I'm doing both the Battle of the Bodies (5/3/2008) and the Oklahoma & Central Classic (06/14/2008)

                          I live outside Oklahoma City and I'll do my best to keep everyone posted. I tried to get a blog off the ground to document my workouts, diet and pictures. But, life is keeping me from getting beyond the first few entries (everything is documented in long form in my notebook)

                          I recently found this site and it's a wealth of info.

                          Comment


                          • Originally posted by flexingtonsteele View Post
                            awesome post bro. Your love for bb'ing is such a breath of fresh air.
                            Thanks allot. I love the sport big time bro. It has changed my life in many ways for the better.

                            I train everyday and enjoy every workout for the most part, I have gotten to the point were I believe Im addicted to working out.

                            I used to overtrain but now im training much smarter, and taking time off to grow and recover. Im also very very disciplined.

                            I learned discipline from my years as a competitive martial artist before i really got into bodybuilding.

                            I just dont miss workouts and look forward to training, cardio, cooking, eating and the lifestyle.
                            Im married with a little daughter. It fits into my life well. I dont know what i would do with my life if i didnt bodybuild. That is why i call bodyuilding a lifestyle, Its a passion not just a sport.
                            Get shredded! check out the transformations at
                            www.prepbyalex.com

                            Comment


                            • Originally posted by grumpwurst View Post
                              Alex,

                              I'm doing both the Battle of the Bodies (5/3/2008) and the Oklahoma & Central Classic (06/14/2008)

                              I live outside Oklahoma City and I'll do my best to keep everyone posted. I tried to get a blog off the ground to document my workouts, diet and pictures. But, life is keeping me from getting beyond the first few entries (everything is documented in long form in my notebook)

                              I recently found this site and it's a wealth of info.
                              Make sure to keep us posted and feel free to drop me some pics at my email if you want my two cents in how your looking. Take care and keep in touch. alex
                              Get shredded! check out the transformations at
                              www.prepbyalex.com

                              Comment


                              • Hey Alex... I have been reading this thread and I am hoping you can help me.

                                I started a thread here on the beginners board entitled, "Help... I need expertise" which explains where I am at and what I am trying to achieve.

                                It is reasonably lengthy and I didn't want to clog up your thread with it (unless you would prefer the info here).

                                If you have the time to take a look I would be really grateful for any input you have.

                                Btw... I checked out your website and I have to say... you are in awesome condition!

                                Comment

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