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My contest Prep- Neale Cranwell's road to The Vitalmax NABBA CZECH OPEN 17-18th October 09

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titan
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2009/07/20 18:22:55 (permalink)

My contest Prep- Neale Cranwell's road to The Vitalmax NABBA CZECH OPEN 17-18th October 09

Vitalmax NABBA CZECH OPEN 17th October 2009
I have been fortunate to be invited to compete in the Vitalmax NABBA CZECH OPEN 17th October 2009 This is an all expenses paid trip along with prize money at the contest of $20k with the money split between 1st - 6th place.
It is a great honour to compete for Vitalmax, and I would like to take this oppertunity to thank all involved in team Vitalmax and their sponsership.
Prior to this date I am also preparing to compete at one of the best (in my opinion) UKBFF comps, the UKBFF Midlands on 20th September 2009.

I would like to record my workouts, diet and supplement prep as a record and possibly an aid to others and to myself to reflect upon along my progress.

As the owner of KRUNCH GYM, Waltham Abbey, Essex I am constantly being asked for advice and help and receantly helped 3 members place 1st, 1st and 5th respectively at the recent NABBA SE.

I have been competing for many years at bodybuilding at various levels both at home and abroad. Competing in the USA and Australia along with being fortunate to be on the GB musclemania team competing in Hungary.....the United Kingdom NAC Team competing in the World championships and the Mr Universe competitions held in Greece & Germany.
..I have the previous bodybuilding titles ....
ANB SE runner up, -90kg class 2001
....
ANB.. Midlands runner up, -90kg class 2001
....
Musclmania.. light heavyweight UK runner up 2002
....
Musclemania Europe.. heavywieght runner up
....
Muscle Beach, LA.. Heavyweight runner up 2005
....
Mr Titan 2006.. Tall class winner
....
Mr Titan 2006.. Police class winner
....
Mr Titan 2006.. 2 x best Presentation
....
Mr Titan 2006.. Overall winner
....
WABBA 2006.. Hercules 3rd Place Heavyweights
....
NABBA SE 2007.. 1st Place, Class 2 - qualified for Britain 2007 plus invitation to NABBA Pro AM
....
NABBA PRO AM 2007.. 3rd Place overall
....
Mr TITAN 2007.. 1st Place Heavyweights
....
Mr TITAN 2007.. 1st Place Best Police Officer
....
Mr TITAN 2007.. Best Legs In Competition Award
....
NAC British Open 2007.. 2nd Place, Tall Class - qualified for NAC Universe 2007 in Germany Dec 1st 2007
....
NAC Mr UNIVERSE 2007 GERMANY.. 8th Place, Tall Class
....
UKBFF STARS OF TOMORROW 2007.. 1st Place Intermediate Heavyweight Class 2007 - Qualify For UKBFF British Finals Oct 2008
NAC British UK 2008 2nd Place- qualified for NAC World Championship 2008 in GREECE
....
NAC WORLD CHAMPIONSHIP 2008- Greece 5th Place
NAC British Open 2008 1st Place, qualified for NAC Universe 2008 in Germany Dec 2008
....
NAC Mr UNIVERSE 2008 GERMANY.. 10th Place
I made the transition from ANB natural comps after a life threatning accident meant any training would have to come to an end.
I am a firm believer in the mind being the most powerfull muscle. I suffered a serious motorbike accident some 5 years ago that paralysed me from the kneck down for 48 hours. That's alot of time to contomplate life! From that the surgeons told me I would never write again or use my arms for lifting weights due to how shattered they were, let slong compete. Several plates & pins later and a rigerous Physio routine recovered my movement and my positive mental attitude made my comeback to compete and win the Mr Titan in 2006 my most rewarding competition to date!
So that's enough on me and my background, but worth sharing with you all as its been some time since I have posted regularly and hope it has built a better picture as to the person I am.
So now onto the prep!! Most bodybuilders dread the diet side of prepping, I am no different, I love my food especially Nandos & their peri peri chips! Plus Prezzo pizza and their honeycomb cheesecake are outstanding! 
My mouth is almost watering at the thought of them, still I eat that type of food 1-2 x per week off season on my days off training. The remainder of my off season diet is very similar to my contest diet at 12 weeks out, very strict bodybuilding foods, although carb portions are not counted and I would include the addition of healthy fats. Udoschoice oil is excellent, along with fish oils and raw nuts. I believe a bodybuilder should look like a bodybuilder year round and not be totally devoid of definition. 
This type of clean eating had allowed me to a fairly lean off season look with a bodyweight of 18 & 1/2 stone.

So typically I believe in cleaning my diet up at 15 weeks out. Removing excess sauces, refined carbs and of course treats! In order to change my mindset for the controlled eating ahead. 
My serious comp diet always starts at 12 weeks following a carefully weighed out diet and eating regime. I actually prefer to eat a comp diet than off season as I'm a creature of routine and enjoy following a set plan , no deviations, rather than a "what do I fancy to eat now" approach to food.
This year at 15 weeks out through to 12 weeks I tried using a Palumbo type keto diet to test it on my body and my digestion, with the intent of using it for the entire prep, as follows:-

Dave pulumbo diet
Meal 1

50g whey, 2tbs peanut butter, 5g fiber
Meal 2
8oz chicken, 1/2 cup nuts
Meal 3
8oz chicken, 1/2 cup nuts
Meal 4
8oz steak or slamon, green salad or veg, 1tbs oil
Meal 5 
8oz chicken, 1/2 cup nuts
Meal 6
50 whey, 2tbs peanut butter, 5g fiber
Supplements CFM Protein 90 Vitalmax - whey isolate take at breakfast and before bed plus post training Before training and Cardio BCAA 6grams Fat Burner 1 a day L Carnitine 3g 3g creatine + HMB 10g glutamine Post Training 5g Leucine 3g taurine [[1000mg omega 3 fish oil 3xday
1300mg eve primrose oil 2xday
1000mg vit C 4xday
MultiVit 2xday
5g fiber 2xday

+4 liters water per day
2 cups coffee per day
As much diet drinks as needed
2-3 piece gum day
No sweetner use stevia
The method to working out individual macro amounts as follows:-
DIETING
PROTEIN 1g per lb bodyweight (250 - 300g)
CARBS No direct starchy source
FATS 150g -200g 
KETOSIS means the body won't burn carbs for energy it will burn stored fat
Takes approx 3-4 days of no carbs

CHEAT MEAL once a week eat one evening cheat meal, inc carbs to release a burst of insulin to boost T4 to T3 and keep the thyroid working

TRAINING
WeightTraining uses approx 40g perworkout
Training 5 days per week. 
Mon
chest, calves, abs
Tues back
Wed off
Thurs legs
Fri shoulders, traps, calves
Sat arms, abs
Sun off (cheat meal day!)
CARDIO
Low intensity long duration 
Under 130bpm done 1st thing in morning on empty stomache, daily.
For me this diet was great in that the calories are kept high and the fats make the food digestion very controlled and thus no hunger pains!
High calories should maintain high muscle mass!
However although I was never hungry and rarely craved, my stomache after 3 weeks could not constantly digest the large amount of nuts and thus began to feel uncomfortable and bloated from meal 1. 
This is most probably due to my IBS and the fact that certain foods I am allergic to prevented me having much variation. I have found that if personally I eat too much of one food type I will soon build up problems utilising the food and IBS discomfort will follow. 
A real shame as a great easy diet that never left me feeling hungry or tired or snappy, like traditional comp prep diets are known for.
As a side note- I have put many clients in and out my gym on this type of diet, amounts specific to the persons activity and bodyweight with FANTASTIC results! So well worth a try!
So through the 3 week Keto diet my bodyweight dropped by 9lbs. Approx 3lb per week, an ideal fatloss amount, of course a good amount of initial weight loss on this diet will be from water!
So at 12 weeks and ready to start a traditional reducing carb diet I weighed 17stone 10lb.

post edited by James - 2009/08/07 21:50:13
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    titan
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    12 weeks out prep 2009/07/21 16:23:22 (permalink)
    12 week diet
    due to being allergic considerably to egg White and milk these foods are ommitted from the diet totally, this includes protein powder blends. 

    wake 
    black coffee
    1pint water
    3g l carnitine
    10g glutamine
    6g bcaa
    1 hour cardio - fast walk

    meal 1
    60g CFM 90 whey isolate
    75g oats
    multivit 

    pre weights
    10g glutamine
    3g creatine
    6g bcaa
    train - 1 hour weights
    pwo
    60g CFM 90 isolate
    30g vitargo
    10g glutamine
    3g creatine
    5g leucine

    meal 2
    200g chicken
    3 oatcakes
    1 tsp peanut butter natural - no sugar

    meal 3
    200g chicken
    6 slice cucumber
    1 tsp peanut butter

    meal 4
    200g chicken
    125g cooked brown rice


    meal 5
    200g chicken 
    125g cooked brown rice  

    meal 6 
    200g steak
    green veg or salad

    meal 7 
    60g CFM 90 whey isolate
    1 tsp peanut butter

    b4 bed
    10g glutamine
    5g leucine
    zma

    3g vit c spread through day with 4litre minimum of water

    diet coke when needed to fend off any sweet cravings!

    __________________



    post edited by titan - 2009/07/27 16:51:55
    #2
    LOCUST
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    Re:12 weeks out prep 2009/07/21 16:45:25 (permalink)
    Been meaning to get down you gym for a loooong time, will be a good prep to follow.

    nick
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    MikeS
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    Re:12 weeks out prep 2009/07/21 19:22:58 (permalink)
    How come your not with myprotein anymore?
    #4
    micky
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    Re:12 weeks out prep 2009/07/21 19:23:09 (permalink)
    All the best woth your prep...great physique!!!
    #5
    dazc
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    Re:12 weeks out prep 2009/07/21 20:25:54 (permalink)
    great physique, will be a good journal to follow.

    will you be putting up any photos of when you started and your progress?
    #6
    James
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    Re:12 weeks out prep 2009/07/21 21:09:26 (permalink)
    Great physique and you have a string of good shows behind you too.

    That is an odd diet though, is the Dave Pulumbo one you are following, is it tailored to you or a generic one?  Very supplement heavy

    #7
    Aaron Hallett
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    Re:12 weeks out prep 2009/07/22 09:29:43 (permalink)
    cracking start to a journal!!!!

    all the best, will be following this!

    Sponsored MuscleXcess Athlete 

     
     
    #8
    titan
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    Re:12 weeks out prep 2009/07/24 17:35:10 (permalink)
    Hi all

    And thanks for the comments / words of inspiration.. all helps with the long haul of a diet and prep!!

    So to answer a few of the above, 
    I always clean up my diet prior to competing and the usual prep starts at 12 weeks. So this year I used the Palumbo diet for weeks 15-12 but after that time it started to upset my body. Bloated from the 1st meal is no fun!!! not great 4 me altho I still maintain a great diet for many others!

    So the diet Im following, above is more conventional, lower carbs, high enough protein and lowering cals as the weeks go on. Generally I stick with the exact same foods and cals for approx 2 weeks then asses and change to slightly lower amounts of carbs or fats to keep the fat/weight loss going.

    Due to low cals, I have always been a big believer in supplementing, especially crucial when dieting as the nutritional needs are not being covered from foods and calories... the tightrope we walk as a dieting bodybuilder is very slim slip from fat loss to muscle loss (even using high amounts of AAS). Off season though, I do tend to use only a very limited amount of supplements due to the high quality foods I eat in their place!

    And onto my sponsors.....
    I have been with myprotein for some years, but unfortunatly the opening of my own gym and sale of mainstream products as a businessman and not being able to sell myprotein through the gym, possibly due to the packaging or taste or peer pressure from other consumers to use certain brands meant a slight fall out of favourtism between myself and myprotien. Also the fact the running a brand new gym business took so much of my time has meant I have been unable to contribute etc to the Myprotein brand and thus we after 4 good years together have gone are own ways..!!! 

    Still, their range has grown as has their company and Im wish oliver and the team the best of luck.!



    However every cloud has a silver lining, and from their I have been fortunate to meet and join the VITALMAX team , including Rob Ronaldo, and good friend Robbie Anchant - along with Pro Pavol Jablonicky...!

    I had been using the range anyway and believed some of the supplements they stock awesome in effects, especially when dieting... The L Carnatine liquid and Creatine HMB are real beneficial I believe in aiding fat loss prior to any exercise and recovery when on a low cal diet... Plus the fact that VITALMAX CFM Isolate 90 is in individual serving packets makes my life on the road so much more conveniant!!



    I have had some photos taken in the gym and will be posting them very soon. This I will be doing weekly to show any changes made..
    I will also be including workouts , weight, reps, cardio and changes of pace etc to try and give a good idea of the protocal I adhere to.

    Thanks for following!!

    #9
    titan
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    Re:12 weeks out prep 2009/07/27 16:50:01 (permalink)
    I have been training well receantly following a fractured spine and slipped disc. I injured myself some 6 months back and through much physio have resolved the issue as much as I can, well enough to squat again, albeit slightly less weighty still. 

    After having various MRI scans and CT scans I have now seen the fracture heal and rather than feel down about the injury some 6 months back, I used this time to dial my mind into competing at the Leamington Spa as a means to drive me onward and through the recovery process..
    And its progress enough to be able to keep up with the rigous of dieting. training and cardio-ing!

    my typical week at 12 weeks out training looks like this.

    MON
    7am pre breakfast - 1 hour cardio

    11 am Chest / Calves
    peck deck 4 x 15reps
    incl DB press 3 x 8-12 reps  (50,60, 70k)
    rack presses 3 x 8-12 reps (40,50,60k aside on bar)
    machine press 3 x 12 -15reps

    seat calf raise superset with toe press 4x20-25 reps

    30 min cardio post weights

    TUES
    7am pre breakfast - 1 hour cardio


    11 am Back / Abs
    lat pulldown 3 x 12-15reps
    T bar row 3 x 8-12 reps  (75,90,115k)
    Hammer 1 arm row 3 x 12-15 reps (50,60,70k aside)
    cable rows 3 x 12 -15reps
    Partial Deadlift 3 x 12 reps (40,60,80k aside on bar - lighter than previous due to injury)
    altenate weekly with back extensions 3 x 25

    ab crunch with rope 3 x 20
    ab machine 3 x 25

    30 min cardio post weights


    WED
    7am pre breakfast - 1 hour cardio

    day off weights

    45 min cardio b4 bed


    THURS
    7am pre breakfast - 1 hour cardio

    11 am Quads / calves
    leg ext 4 x 15reps
    leg press 45 degree 3 x 12- 20 reps  (200,240, 280k aside on bar)
    hack squat machine 3 x 12-15 reps superset with walking lunges 20k db's for 30 reps

    seat calf raise superset with toe press 4x20-25 reps

    30 min cardio post weights


    FRI
    7am pre breakfast - 1 hour cardio

    11 am Delts / abs
    side raise db 4 x 12-15reps (15,20,25k db)
    rear delt machine 3 x 15 reps
    Smith press 3 x 10-12 reps  (40,50,60k aside on bar)
    alternate with rack presses 3 x 8-12 reps (40,50,60k aside on bar)
    shrugs 4 x 12-15 reps

    reverse ab crunch superset with leg raises 4x20-25 reps

    30 min cardio post weights


    SAT
    7am pre breakfast - 1 hour cardio

    11 am Arms/Hamstrings
    Tri rope pushdown 4 x 12-15 reps
    Close press 3 x 8-12 reps 
    reverse pressdown 3 x 12-15 reps 
    DB seated curl 3 x 12 -15reps
    Cable preacher curl 3x 12-15reps
    double single arm curl 3x12-15reps

    seat hamstring curl superset with lying leg curl 3 x 8-12 reps
    romanian deadlift 3x12reps
    inner/outer thigh machine 2 x 20 reps

    30 min cardio post weights


    The photos below are taken 12 weeks out, at start of real dieting, after 3 weeks of just cleaning up foods.  



    approx 245lb and 14% bodyfat
    DONT U JUST LOVE THE XMAS BOXERS!!?? lol....... 











    post edited by titan - 2009/07/27 17:19:10
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    titan
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    Re:12 weeks out prep 2009/07/30 16:47:49 (permalink)
    So 10 weeks out and diet changes
    the idea is slightly reduce cals and eat even cleaner foods as the dieting process continues. For me this works best both mentally and physically allowing to see continued changes on myself as the weeks go on.
    Afterall dieting is a mentally tough process and seeing small steps continuelly in the right direction makes the process feel more worthwhile and acheiveable!

    7am wake 
    black coffee 
    1pint water 
    3g l carnitine 
    10g glutamine 
    6g bcaa 
    1hour cardio

    830am meal 1
    50g oats
    200g White fish
    1g vit c
    multi pack vit/min
    1tbs Omega 3

    1030am meal 2

    60g CFM 90 isolate 
    5g fibre

    10g glutamine 
    3g creatine 
    6g bcaa 
    3g carnatine
    11am - weights + 30 min bike

    1pm pwo
    60g CFM 90 isolate 
    30g vitargo 
    10g glutamine 
    3g creatine 
    5g leucine 

    2pm meal 3
    150g chicken
    200g sweet potato
    green veg
    1g vit c

    430pm meal 4
    150g chicken
    100g cooked brown rice
    green veg 
    1g vit c

    8pm meal 5
    200gsteak or salmon fillet
    green salad
    1g vit c
    mutil/vit pack

    9pm - 1hour cardio

    1030pm meal 6
    60g whey
    1tbs omega 3
    2g omega 6

    11pm bed
    10g glutamine 
    5g leucine 
    diet gives approx 350 protein and 150g carbs daily

    on non training days, wednesday and sunday the diet changes slightly

    wednesday, increase oats to 100g at breakfast and add 50g oats to meal 2 - acts as small carb reload day

    also sundays, I eat 4 oatcakes with 2 tsp of non sugar peanut butter as a reward / higher calorie load day rather than an all out cheat meal or cheat day that I have done previously when dieting

    I have found by increasing these days actually helps the fat and weight still keep coming off rather than allowing the metablosim to adjust and slow the weight loss. Also it refreshes me mentally to contiue on the diet.
    #11
    Sheeps_Clothing
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    Re:12 weeks out prep 2009/07/30 18:25:50 (permalink)
    70kg for reps in the DB Press is impressive, don't see many doing that!
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    d0719373
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    Re:12 weeks out prep 2009/08/01 10:00:43 (permalink)
    is that lemington ul be doing mate? is it a decent show then? was wondering if u could look at my diet and critique plz?

    6am Whey protein 40g
     
    6.30 Supplements bcaa liquid form
     
    7am Train weights
     
    8.30 Whey protein 40g
     
    9am Cardio
     
    10am 8 egg whites 100g oats with black coffee and bcaa
     
    12pm 100g chicken breast with brocoli
     
    2pm  100g chicken breast with brocoli
     
    4pm 100g chicken breast with brocoli
     
    6pm 100g chicken breast with brocoli
     
    All the above topped with three table spoons of udo's choice oil
     
    8pm 10oz steak with 100g white rice or jacket potato
     
    Every other day I do 30min brisk walk before bed.
     
    10.30 bed time whey protein 40g with bcaa
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    MikeS
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    Re:12 weeks out prep 2009/08/01 20:18:48 (permalink)
    Hi Neal thanks for answering re sponsors. Good to know it wasnt a bad split.

    With the vitalmax liquid l-carnitine, how much ml do you need to take to get 3g l-carnitine? most liquid carnitine products are way under-dosed and the vitalmax website isnt very clear. Thanks
    #14
    titan
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    Re:My contest Prep- Neale Cranwells road to The Vitalmax NABBA CZECH OPEN 13th October 200 2009/08/01 21:28:01 (permalink)
    Thanks mate for the kind words. I actually am one of those bodybuilders that stay lean through diet and cardio off season to maintain a resembelance of shape! Normally compete around 16 1/2 stone and off season 18 1/2 stone. This year is the heaviest I been off season with the same kind of condition. I put the extra stone on and maintained it easily with the use of vitalmax CFM 90 isolate with breakfast, pre and post training an prior to bed. Combining the vitalmax isolate with genr8 Vitargo b4 & after training made huge gains in size and strength I'm sure! Plus this year I been usin creatin hmb by vitalmax pre and post training along with taurine and boy the strength and energy surge I got has been remarkable. I used creatine some 5-6 years back as monohydrate and it worked well but never seemed to work again, no matter what amount I used or even using a ethyl ester never done a thing but this vitalmax creatine hmb is a kockout, ESP with the taurine and cheap as chips! This year I'm going to keep using right through to comp week as neither hold any water even though this is the 1st year for many I'm getting my comp weight under 100kg to compete in the new ukbff u/100 in leamington spa! Things tightening up almost daily now it seems which is nice I will be posting pics mon! And from mon I'll be doing a new angle on comp dieting for me, thanks to advice from DAVE KINGHAM a great diet guru and masters athlete. From mon for one week I will really drop the food amounts and carbs by nearly a half what I normally eat as a body shock, weight drop and as a easy way to coast into the comp. As after one week on real low carbs an feeling hungry I return to the diet I currently follow and the amounts will seem plentyfull rather than the strict amounts a diet normally feels like.
    #15
    titan
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    Re:12 weeks out prep 2009/08/04 18:20:56 (permalink)
    d0719373

    is that lemington ul be doing mate? is it a decent show then? was wondering if u could look at my diet and critique plz?

    6am Whey protein 40g
     
    6.30 Supplements bcaa liquid form
     
    7am Train weights
     
    8.30 Whey protein 40g
     
    9am Cardio
     
    10am 8 egg whites 100g oats with black coffee and bcaa
     
    12pm 100g chicken breast with brocoli
     
    2pm  100g chicken breast with brocoli
     
    4pm 100g chicken breast with brocoli
     
    6pm 100g chicken breast with brocoli
     
    All the above topped with three table spoons of udo's choice oil
     
    8pm 10oz steak with 100g white rice or jacket potato
     
    Every other day I do 30min brisk walk before bed.
     
    10.30 bed time whey protein 40g with bcaa



    hi 
    yes the leamington always has had a good standard and good number of competitiors ready to qualify for the BRITISH FINALS , its a good indication of you will fair at the finals I think, rather than a smaller turnout qualifier such as the South East.


    Looking at your diet though if i may offer this advice
    6am 10G GLUTAMINE
    615AM Whey protein 40g / 60G OATS
      
    6.30 Supplements bcaa liquid form 
    CREATINE HMB 
    GLUTAMINE
      
    7am Train weights 
     Supplements bcaa liquid form 
    CREATINE HMB 
    GLUTAMINE
     
    9AM CARDIO 
    9AM Whey protein 40g / 60G VITARGO
      
    10am 8 egg whites - 1 YOLK 60g oats with black coffee 
      
    12pm 150g chicken breast with brocoli 1 TBS UDO OIL HERE
      
    2pm  150g chicken breast with brocoli AND 1/2 CUP BROWN RICE
      
    4pm 150g chicken breast with brocoli AND 200G SWEET POTATO
      
    7pm 200g STEAK OR SALMON with brocoli 
      
    2X PER DAY table spoons of udo's choice oil 
      

      
    Every other day I do 30min brisk walk before bed. 
      
    10.00 bed time whey protein 1TBS UDO OIL HERE

    MIDDLE OF NIGHT OR 1 HOUR AFTER LAST SHAKE - 10G GLUTAMINE + ZMA
     


    NO NEED TO TAKE BCAA AT SAME TIME AS A GOOD WHEY PROTEIN SUCH AS VITALMAX CFM 90 AS IT CONTAINS LARGE AMOUNTS!!
    ADD SOME CARBS TO THE DIET!!!! THEY ARE NOT THE ENEMY!!!

    I HAVE GIVEN AN AVERAGE IDEA WHAT DIET TO FOLLOW ALTHOUGH U DO NOT STATE WHAT THE DIET IS FOR/ HOW MUCH U WEIGH ETC
    #16
    titan
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    Re:12 weeks out prep 2009/08/04 18:24:51 (permalink)
    WITH VITALMAX LIQUID CARNATINE 1 CAP CONTAINS 1G OF A GREAT TASTING SUGAR FREE SHOT!! A RELIEF WHEN DIETING AND DEVIOD OF FLAVOUR

    OR VITALMAX DO THE LARGEST POTENCY CARNATINE CAPSULE AT 1000MG PER CAP



    #17
    titan
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    Re:12 weeks out prep 2009/08/04 18:25:30 (permalink)
    Hi

    thanks for the support! Yeah I loved the KETO diet plan as I was never hungry but my IBS stomach inflamed which is typical of my very delicate insides!! lol

    still back to the original recipe that I Have used for many years with success although this year am trying it without the cheat meal as I found previously my taste buds would take all day or night after and onto the next day to return to the 'land of bland!' 

    by having extra carbs from 100g oats on wed my legs workout the following day, thurs, has stayed great, strong and full throttle and by allowing myself an indulge in 2 tspn of peanut butter on 4 extra oatcakes made going to cinema sun nights or watching a dvd with a 'normall-ish' type treat food, that doesnt reset my taste buds!! This is advice Dave Kingham suggested and its seems good so far!!

    here ar two shots at 8 1/2 weeks out!


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    With Thanks, Neale Cranwell , owner KRUNCH GYM. POWERED By Vitalmaxnutrition
        
        







     Today, 06:08 PM   #11 (permalink) titan
    OWNER - KRUNCH GYM, ESSEX. Powered by www.vitalmaxnutrition.co. uk

     
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    Join Date: Nov 2006
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    Re: Vitalmax NABBA CZECH OPEN 13th October 2009

    Now after hitting the 7 week mark I weigh 16stone 12lb my goal weight at this stage - so far all on track.

    The diet change as of this Monday at 7 weeks out and has already tightened me up a lot. 
    Its a little drastic to refine the diet midway this much but the theory behind this approach is rather than slowly reduce food amounts into the diet and it feel continually harder as the weeks go on. That at the mid-way point the diet drops significantly and with it a lump of fat/water/weight. Then as the week finishes I go back to the original amounts previously dieting on the week prior and it seems as though I am eating a lot of food. "A joy of a diet"!!!! and allows the coast into the big day to feel a little easier.

    Plus with the excess fat carried at this stage of the diet there is more of a safe blanket of fat reserves to use now rather than closer to the show when bodyfat is very minimal the chance of losing muscle is obviously greater!

    see photos, 7 weeks out!








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    #18
    dazc
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    Re:12 weeks out prep 2009/08/04 20:39:26 (permalink)
    nice progress mate, can see some great changes over the past few weeks!
    #19
    titan
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    Re:12 weeks out prep 2009/08/04 20:50:47 (permalink)
    Thanks dave- as u know the changes help us through them dark times!! Keep them coming!!!.. Lol how's ur prep going?
    #20
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