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  • Originally posted by jo0607 View Post
    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!
    Get shredded! check out the transformations at
    www.prepbyalex.com

    Comment


    • 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?

      Comment


      • Originally posted by Alex A View Post
        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

        Comment


        • Originally posted by flexingtonsteele View Post
          Ive heard that you had shredded glutes


          understatement of the century


          Alex throw up the pics man
          MorphogenNutrition.com
          Facebook.com/MorphogenNutrition

          Comment


          • Originally posted by flexingtonsteele View Post
            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
            Get shredded! check out the transformations at
            www.prepbyalex.com

            Comment


            • Originally posted by jo0607 View Post
              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
              Get shredded! check out the transformations at
              www.prepbyalex.com

              Comment


              • Originally posted by bhman6 View Post
                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.
                Attached Files
                Get shredded! check out the transformations at
                www.prepbyalex.com

                Comment


                • Originally posted by Alex A View Post
                  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.

                  Comment


                  • Hey Alex, what is brown sugar oatmeal?
                    When do you start eating carbs, and when do you end? (Daytime) Thanks!
                    Trueprotein.com 5% Discount code- KEM010

                    Comment


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

                      Comment


                      • Originally posted by Youngguns View Post
                        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.
                        Get shredded! check out the transformations at
                        www.prepbyalex.com

                        Comment


                        • What time are you sleeping by?

                          So you eat that oatmeal all the way up until show time?
                          Trueprotein.com 5% Discount code- KEM010

                          Comment


                          • Originally posted by Youngguns View Post
                            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......
                            THE OFFICIAL DC TRAINING!! AVAILABLE NOW! http://www.jasonwojo.com/dvd.html

                            Comment


                            • Originally posted by Texan9 View Post
                              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?
                              Nutrex Research
                              Exercise Science BS, CSCS

                              Comment


                              • Texan9:

                                I have lagging traps as well and the only thing that has helped bring them up is heavy floor deads, rack deads, and heavy stiff legged deads....

                                As a matter of fact my recomendation for any lagging bodypart are deads...they are just that good...lol.....I am joking with that last statement...lol
                                THE OFFICIAL DC TRAINING!! AVAILABLE NOW! http://www.jasonwojo.com/dvd.html

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