Jeff Rodriguez Thread

[jrod]

Awesome progress Jeff! I have an off the wall question... What brand/kind of rice cakes do you consume and to split hairs even further, what is the actual macro break down? Obviously you feel it's a pretty awesome carb source. Do you feel it's optimal compared to other sources... ie oats, sweet potatos etc..?

I greatly appreciate your time! Keep tearin' it up!

I get the cheapest brand: Safeway (generic)! Cinnamon flavor. Breakdown is 10g carbs, 1g protein, og fat. Quaker Oats makes rice cakes too, but those are twice as much $$$. I get the cheapest one; no difference. Also, there are other flavors with less grams of carbs per cake, so you get to eat more cakes, if that's what you'd like that.

It is not that rice cakes are an optimal carb source compared to other sources, instead, I choose to eat rice cakes for breakfast and post workout because it has a high GI rating ( http://www.glycemicindex.com/ ). Oats, I eat at non-workout times because they have a low GI rating.

[FATHER FLEX]

Money bro, I think you are right were you need to be. How many cardio sessions do you think you will actually end up doing by the time the prep is over?

[motivate4change]

Please dont laugh guys..I am new to some of the bodybuilding language..
what is a "nattie"?? Is that someone who is drug free/natural?
I love the sport of bodybuilding, (and would like to do a figure competition one day) but I HATE the drug use.
Is there really a way to get cut, and hard without the drugs?
I am guessing that all of you are natural?
I am also guessing that the term "nattie" stands for those who are natural?
Thanks for the info!
KIM
P.S. I have personal experience with bodybuilders and the negative effects of the steroid use on moods, sex drive, energy levels, etc...
I love the sport of bodybuilding, and I would love to date a bodybuilder who is natural...who doesnt deal with negative effects of steroids!!!

[jrod]

Money bro, I think you are right were you need to be. How many cardio sessions do you think you will actually end up doing by the time the prep is over?

I don't have it planned out (take it week by week), but probably about 15.

[Carlito99]

Jeff, how come you don't like to do conventional deadlifts and stiff legged deadlifts in the same routine? Recovery reasons? Also, I'm cutting and using Max-OT training. Do you recommend I do the same and just focus on one form of deadlift since the low amount of calories probably hampers my recovery a bit?

[jrod]

Hi Kim,

Yes, nattie = natural.

Yes, you can get cut/hard without drugs. Lots of people have done it. Getting into good contest shape is mostly determined by ones diet, in my opinion.

Please dont laugh guys..I am new to some of the bodybuilding language..
what is a "nattie"?? Is that someone who is drug free/natural?
I love the sport of bodybuilding, (and would like to do a figure competition one day) but I HATE the drug use.
Is there really a way to get cut, and hard without the drugs?
I am guessing that all of you are natural?
I am also guessing that the term "nattie" stands for those who are natural?
Thanks for the info!
KIM
P.S. I have personal experience with bodybuilders and the negative effects of the steroid use on moods, sex drive, energy levels, etc...
I love the sport of bodybuilding, and I would love to date a bodybuilder who is natural...who doesnt deal with negative effects of steroids!!!

[jrod]

Jeff, how come you don't like to do conventional deadlifts and stiff legged deadlifts in the same routine? Recovery reasons? Also, I'm cutting and using Max-OT training. Do you recommend I do the same and just focus on one form of deadlift since the low amount of calories probably hampers my recovery a bit?

Exactly, I dont do both in the same routine cause I do not recover fast enough. Yes, I'd suggest focusing on one; let your lower back recover. Another idea is to do deadlifts and stiff legged deadlifts on leg day (quads and hamstrings) and alternate each week (if you want to do both in the same routine).

[Carlito99]

Exactly, I dont do both in the same routine cause I do not recover fast enough. Yes, I'd suggest focusing on one; let your lower back recover. Another idea is to do deadlifts and stiff legged deadlifts on leg day (quads and hamstrings) and alternate each week.

That sounds like a good option...might do that.

Maybe somethin like this?

Week 1:
3 x Squats
2 x Leg Press
2 x SLDL
2 x DB Lunges

Week 2:
3 x Squats
2 x Leg Press
2 x Deadlifts
2 x Leg Curls

That way there is one direct hamstring movement each week...

[semper27]

I appreciate your response to the rice cake question yesterday!

I realize that the body is in somewhat of an anabolic state for several weeks following a show and one can or should be able to gain LBM if there isn't a massive binge. What do you recommend as far as going about implementing more food...ie protein, carbs, fats... in order to take full advantage of this window!

Thanks again Jeff! Your progress is unreal bro!

[jrod]

That sounds like a good option...might do that.

Maybe somethin like this?

Week 1:
3 x Squats
2 x Leg Press
1 x BB Lunge (unless DB are heavy enough)
2 x SLDL
2 x Leg Curls

Week 2:
3 x Squats
2 x Leg Press
2 x Deadlifts
3 x Leg Curls


That way there is one direct hamstring movement each week...

What you had was fine, but if I were doing it, I would make the above changes (in bold). Nothing wrong with your way, though, I just like a bit more direct work for hamstrings.

[jrod]

I appreciate your response to the rice cake question yesterday!

I realize that the body is in somewhat of an anabolic state for several weeks following a show and one can or should be able to gain LBM if there isn't a massive binge. What do you recommend as far as going about implementing more food...ie protein, carbs, fats... in order to take full advantage of this window!

Thanks again Jeff! Your progress is unreal bro!

Nothing fancy, no special tricks. I'd suggest just eating a good amount of clean foods and eating lots of protein. I'd suggest taking a bit of time off (if you like. I take several days to a week), then get back into offseason training and eating. There's not much to taking advantage, just don't be a bum and stop training (or train half assed) and eat crap for 3 weeks after a show.

And about the response to rice cakes, of course; anytime!

[Carlito99]

Hey Jeff,

When doing back movements with cables (rows, pulldowns), how strict are you? Do you keep your upper body in an almost fixed position (obviously allowing for some natural movement) with only your arms moving a lot? Or do you lean way forward when the eccentric portion and then explode backward on the concentric, simultaneously moving your arms and upper body?

[jrod]

Hey Jeff,

When doing back movements with cables (rows, pulldowns), how strict are you? Do you keep your upper body in an almost fixed position (obviously allowing for some natural movement) with only your arms moving a lot? Or do you lean way forward when the eccentric portion and then explode backward on the concentric, simultaneously moving your arms and upper body?

More like the second one. On rows, I lean forward, but don't round my back, and pull back and arch my back as I row. On pull downs I start upright, then pull back and arch my back, pulling the bar to my chest.

This looks good to me (watch at about 3 min for cable rows, and 1 min for bb rows):

http://youtube.com/watch?v=tSjj5LtBUpw

Though on cable rows, I go a bit slower on the negative.

[Apex23]

Jeff,

Would it be okay to take Gluatmine with a meal or do you think it might interefer with absorption?

Thanks

[fast-twitch]

hey whats up jeff,

Do you have a set diet paln through out the day in the offseason/on-seanson? , or do you just try to hit your totals for the day with proper food sources and placing carbs and fats at the appropriate times? i wanted to ask you this because i never had a set diet plan before and kinda adapted to my surrounding for the day trying to get 3 or more whole meals a day followed with 2-3 shakes and hitting my daily totals for the day(kinda had like a flow of things).i meet with this bodybuilding nutritionist who is pretty know (rather keep his name off the boards) and he works with alot of enhanced athlete bodybuilders (im a life time natural) and i think the diet he gave me is a little overboard, seems really hard to maintain , would like to hear what you think of the diet for a 235lb natural at around 10%bf

7am - 8 whites 2 yolks
1 cup oatmeal
2 tbsp of oil

9am - 2 scoops whey
1 cup of oatmeal
1 cup fruit
1 oz nuts

train-

11am- post - 2 scoops whey
1 cup oatmeal
8oz grape juice

12am - 8oz redmeat
6 oz white potateo
1 cups veggies
2 tbsp oil
2 tbsp vinager

2pm - 8 oz chicken
1 cup oat meal or sweet potateo
2 oz nuts

4pm - 8 oz chicken
1 cup oatmeal
1 cup veggie
2 tbsp oil
2 tbsp vinigar

6pm - 2 scoops whey
1 cup oatmeal
2 oz nuts

8pm - 8 oz chicken or turkey
1 cup oatmeal
2 oz nuts

10pm - 8oz turkey or fish
1 1/2 cups veggies
2 tbsp oil
2 tbsp vinigar

it seems like a shit load of food , did you have a nutritionist help you with your diet , or did your gradually find out what worked for you?