View Full Version : Adam's 'Get fit Westside style' Journal

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01-17-2005, 02:44 PM
found a pic with my new vein:cool: lol
http://www.monstermuscle.com/images/dead_posterBG.gif his right arm, horizontal fella

01-17-2005, 03:21 PM
Wow some of you are real lightweights!

Nice neck on that guy!

01-18-2005, 08:13 PM
bench speed 145 for ~9sets of 3, single 185,225 for paused and ace
decline 225x9?
lockouts pin 2? 245x5
skulls 80x11,12non failure on 12 90x5? 100x1:cool:
floor press 225x4 235x2
iso row widegrip 3.5ppsx10SS w/norm.grip2
way to ****ing long of a ****in workout. over 3 god damn hours. I hurt everywhere.
Tommorow squats
in and out <90mins

01-18-2005, 10:27 PM
jesus adam 3 hours.. you beast you

01-18-2005, 10:34 PM
I had some massive rest periods between some set.
Now that people saw me volunteer as a trainer in there, i get alot of peeps asking me to help with there form and to spot the.
And the gym was PACKED so i knew a whole lot of people in there and was chattin with most of em.
Tomorrow, im goin before school gets out so it'll be emptyer.

01-19-2005, 07:01 AM
Now that people saw me volunteer as a trainer in there, i get alot of peeps asking me to help with there form and to spot the.
And the gym was PACKED so i knew a whole lot of people in there and was chattin with most of em.
hehe you'd have tons of clients if you started working as a trainer! i envy you!

01-19-2005, 10:56 AM
Well, my course that is suppose to start on feb7 is now postponed till feb22. Im still getting laid off saturday though. So i've got a month to do stuff i enjoy! I didnt have this much time off since i got ****ed with the accident(and that was FAR from enjoyable)
I'll be doing an excercise directory(with the help of other folks) for WBB with vids. I'll also have time to re-work my diet so i can resume my progress from last year. I'll get myself into a sleep patern too! no more sleeping in day time.
I'm contemplating right now hosting a little 'seminar thing' about powerlifting showing people the correct form, rules and regs. It wouldd be a freebie done at the gym. I'll have to think about that one though.

01-19-2005, 10:58 AM
oh, If ya can think of any interesting lifts that you would like vids of, post em'.
Not regular lifts like curls or skulls, ones like floor press, zerchers, good am's etc.

01-19-2005, 11:58 AM
And my triceps are totally trashed today! Pecs are feelibg it a little, and lats nothing that i can tell.

01-19-2005, 10:11 PM
Squats barxa bunch 135x5 225x3 275x1Straps up 335x1,1knee wraps 365x1 quicker then 335
deads(suit,belt) up to 315x1 didn't care for the speed, so i got pissed and WHAM! did it again but it looked quicker then 135
god ams pin3 275x8
abs, 1 set
Squats were interesting. 335 took so fooking long to get to parellel i lost some form, still EZ though. 365 was much, much better. quicker and my form stead perfect.
deads felt like usual at first. Then after the first 315 i remembered my old deadlift mindset and the next single flew! Big smile on my part after that one.
Good ams were lol. my friend did 275x6(405x2squat earlier) and said "beat that bitch" so i go out and crank 8 reps. He was shocked/insulted. He goes up next and hits 16x275!!! then he sat down, was dazed for 10minutes, yells to me to help him to the locker room, then the puking begins lol
So i got to make fun of him all the way home;) (i drove us)

01-19-2005, 11:02 PM
Lol, just found a nice pic of me. This is just prior to the accident.

Im on the left, in the beater.

01-20-2005, 03:29 AM
thats a nice w/o there man.. and as for the vids id say everything you listed deffinately..

dude how old is that pic? and that one with the guy in the tractor with the gun is funny as hell...

01-20-2005, 05:00 AM

01-20-2005, 05:57 AM
LOL! Look at that belly!!!!!!! Good work on the squats bro!

01-20-2005, 06:56 AM
Anybody else in here start hearin the Duelin Banjos song in your head when you saw that pic???? Just messin with ya man. Decline strength is strong man. If ya don't mind me askin bro, what was the accident??

01-20-2005, 12:59 PM
LOL! Look at that belly!!!!!!! Good work on the squats bro!

Its all muscle;)

01-20-2005, 01:04 PM
Chubrock, i was in a motorcycle crash aug03. Training wise it left me weaker then a weak anarexic girl and fat like santa clause. When i returned to lifting(after getting stronger from rehab lifting) i was benching 95x3, deadlifting 185x3 and squating 185x5. I went from skinny fat, to just fat lol at my peak(of fatness) i was 205lbs 21%+.
There are a ciouple threads that explain the crash if ya wanna look.
Lil - the pic is from july03

01-21-2005, 04:24 AM
Just got bored and played with the calculator.(warning: might not be accurate at ALL, im really tired)
it cost me 1.10 for a serving of MY n'large, cost 2 bucks for serving of n'larges n'large.(going off 60bucks for 10lbs)
So in conclusion, I rule:cool:

01-21-2005, 07:14 AM
But don't you know man, just cuz it has "N'Large" on the label, it'll make you even bigger and stronger than anything you could make haha.

01-21-2005, 02:31 PM
But I call mine the, "Massive Shake(TM)"

01-21-2005, 02:48 PM
Lol, just found a nice pic of me. This is just prior to the accident.

Im on the left, in the beater.
Wife beater and a rifle, what a lovely combination :p

01-21-2005, 09:09 PM
Robbery in progress.

01-21-2005, 10:09 PM

01-21-2005, 11:34 PM
here's my son

and my baby
Mines white though;)

01-22-2005, 04:11 PM
bench up to 225 for a paused single, decent
rows, face pulls, skulls were done
I feel ****ty now(dont know why?) but happy cause its my last day of work.
I bought myself a little cake to eat tonight to celebratre lol
in 11 hours, I'll be a free man!

01-22-2005, 05:17 PM
Little reference for myself:
quick ship
3van 1choc

slow ship
5vsan 3choc

thats 120lbs of whey;)

01-22-2005, 05:30 PM
whats with the quick ship and slow ship... lol

you buying off ebay or what

01-22-2005, 05:33 PM
I'll pm ya tonight

01-23-2005, 07:51 PM
k, i uploaded the good am vid to my site cause i cant get a hold of dan.
the links not workin for me but the vid is there. I probly just typed it wrong.

01-24-2005, 03:04 AM
hey adam im bout to buy some protein in bulk where did you get yours if you dont mind me asking?

01-25-2005, 05:33 PM
Walkouts up to 435 for 7~secs
dead lockouts Starting 2"rom, by heavy set 0.25" lol went up to 7pps
abs 3sets
i HAD to **** around today;) i cant go a week without lifting, too much test i think:cool:

01-25-2005, 07:00 PM
Oh my yummy!!!!!

Take 750mls milk + 1 scoop ON choc + 1myoplex van + little squirt of chocolate syrup = Perfection!
lol, its ****in tasty

01-26-2005, 07:39 PM
^^^^ Yum:p

didnt work out today but my traps are DEAD!
8 reps including wamrup did all that to my poor traps.
I got weighed twice+ withing the last 5 days. Each time 185
AND.... I'm looking alot leaner:cool:
Sorta bad thing, my size difference in my arms is quite significant now. There both the same height or whatever, but my right one is like twice as thick as the left. Right arm looks very big to me now, left....looks like a left arm;)
Right is still the weakling though so i gotta leave the disproportion in size.
I sound like a bodybuilder! *shudder*

01-27-2005, 08:49 AM
Just watched the Jay Cutler workout vid.
It BLEW! Ronnies video was awesome so i was hopping this would be at least decent. I was very very wrong:(
The whole vid is near silent, he does alot of fruity lifts(100,000reps on pushdowns) and hes a weak baby.(a massive weak baby lol)

Also this weather is pissing me off:mad:
Its ****in extremely dry outside now so it made my face all dry.

01-27-2005, 10:18 AM
For me:

micro 240 14.24
msm 2lbs 38$
msm 120-1000 3.72

micro 240 14.95
msm 9.99 240 1000mg
micro240gram + 4msm2lbs = 55

micro 120 16.50
msm 18.50 908grams
2micro 240total + msm2lbs = 51

01-27-2005, 11:28 AM
Cutler is a big dude and he's been hyped throught he roof. He seems to always come up short though. No doubt due to Ronnie's enormous shadow...literally.

01-27-2005, 11:41 AM
He is humungus(sp?) In the vid at the start of pushdowns his arms weere huge. By the end they got so pumped his head looked to be disappearing lol

01-27-2005, 04:08 PM
He's got some thick wheels too. I bet that makes other parts disappear...poor fella.

01-27-2005, 07:51 PM
Today was an intense workout.
like 10sets of the gripper.
My forarms were like gigantihuge+2!!
I did some static hold after each set(just held the gripper closed as long as possible) and when i let go it felt like the skin on my forarms was going to break! HUUUGGGEE pump.

01-29-2005, 03:32 PM
meet results

Had a meet today, turned out good.

Got weighed in, 81kg:(

I cant remeber all of my lifts. I'll just post my best ones now and do the full update tommorrow.




gear: titan dual quad(squats and deads), titan signature knee wraps(squats), T-shirt(bench), singlet, belt.
So my lifts are back to 2 years ago level. Now its time to make them higher;)

I had to draw out of the bench only. I semi pulled my pec on the last dead and wasn't going to risk a tear.

01-30-2005, 12:52 AM
Whoa, im still a bit drunk and its past my bedtime;) so ill post the bvids tomoro.
I got a whack of em

01-30-2005, 02:57 AM
HA! A bit drunk? Try being in my shoes. The only good thing about tonight was the Taco Bell and the, ahem, lovin :D Score! Seriously though, I'm going to go to bed and I'll sleep this off and hit shoulders and arms in the morning. Why am I posting this in your journal Adam? Guess it's a the booze. This is the exact reason why I don't post when I'm drank.

01-30-2005, 12:24 PM
For anyone interested I just updated the Nova Scotia Powerlifting Records.
Good pics on the site to. Check the nationals pics.

01-30-2005, 01:02 PM

Im outta protein powder!!!!!!!!:(
First time in 12months

01-30-2005, 01:21 PM
Nice work bro!! 178lbs! HAHAHAH! SKINNY MOFO!

01-30-2005, 03:20 PM
Nice lifts at your meet :)

01-30-2005, 03:35 PM
skinny - I might have been skinny, but your still skinnier;) There were a couple massmonsters there yesterday. including darren weaterbie, his quads must be near 30"! I was amazed. You gotta hit up the NS provs in may. its in sackville(ns) You and paul sjhould go. Get mark and maddogg to go to.
vkefi - thanks:)

01-30-2005, 04:40 PM
good job at the meet and sorry to hear about the pec ( i didnt even know you could pull that on deads)

01-30-2005, 10:57 PM
Thanks mase.
The pec is fine now. It was only a minor pull.
I've pulled it bad about 8months ago on deads. It really sucks.

01-31-2005, 08:26 PM
Protein came!!!!!!!!!!!!!!!!!
Its like Christmas......but better;)
Heres a pic from the meet. Me doing deads. Not sure of the weight, someone else took the pic so I don't know the attempt.
And, Found out that my bench was 270! it was 122.5kg and i thought it was 120kg.
bigger pic http://image32.webshots.com/33/5/80/39/263358039zpnvnM_fs.jpg

01-31-2005, 08:27 PM
I just noticed that my tit is hanging out of the suit.

01-31-2005, 09:04 PM
Did some grip today.
Went up to a heavy (set) of 270-6plates on the gripper for over 12seconds(static close-hold) keeping the prongs touching.
Forarms made Popeye's look small after that

02-01-2005, 12:50 AM
What kind of gripper are you using?

Commercial gyms blow. They never have anything archaic and useful like big grip machines.

02-01-2005, 03:24 AM
damn pic looks ace adam.. but the second one dont work :-)

so how much protein total did you get

02-01-2005, 07:30 AM
teh bdk - Im using a hammer-strength one. So far its my favorite plate loaded gripper i've used
lil - The second pic is the same as the first, just bigger.
I got 40lbs yesterday. Still got 80lbs on the way.
Its not all for me unfortuantly:( I sell alot. I sell protein, eph, caff, creatine to people and i almost make enuf $ to get my supps free.

02-01-2005, 09:26 AM
the vids are in transfer now to the wbb server. Should be up fairly soon.

02-01-2005, 11:36 AM
Protein came!!!!!!!!!!!!!!!!!
Its like Christmas......but better;)
Heres a pic from the meet. Me doing deads. Not sure of the weight, someone else took the pic so I don't know the attempt.
And, Found out that my bench was 270! it was 122.5kg and i thought it was 120kg.
bigger pic http://image32.webshots.com/33/5/80/39/263358039zpnvnM_fs.jpg

Damn, that's a very close stance you're using on that pic!

02-01-2005, 12:15 PM
Damn, that's a very close stance you're using on that pic!

If you pull conventional style, the closer the better, feet and hands. I use the same stance as Adam btw, so I am biased ;)

02-01-2005, 12:19 PM
I pull conventional too, but I usually set my feet about shoulder-width apart (maybe even a little bit wider), I have tried a closer stance but it seems harder on my lower back.

02-01-2005, 08:24 PM
Well, i lifted weights today.

Hi-lights were:
Jump-stretch platform deads with minis 185 for many singles, then i stood on a plate and did 185x5,5 Felt over 350 at lockout
iso bench 2.5ppsx5,5
iso pulldowns 3.5ppsx8,8
leg press 6ppsx6
a bunch of random ****.
got the pics of my platform today!!! now i just gotta upload them.
Im going to start a thread in powerlifting forum.

02-02-2005, 07:31 AM
I hurt.

Traps, rear delts, lats, rhomboids, pecs, tri's, quads, hams, abs, obliques......all hurt...alot!

02-02-2005, 07:33 AM
How'd you get into lifting in meets, if ya don't mind me askin? Nice workout by the way. Ya gotta love the soreness.

02-02-2005, 07:36 AM
I heard about one sorta, in a way, near me. 6hour ferry + 2 hour drive.
I wanted to lift in it to see what #'s I could put together.
Now I lift in meets to check my #'s and get a weekend to do what i want to.
Also get to meet up with alot of people I've met at previous meets and go out for a drink.....or 10;)

I just covered my body in A535, that + the ephedrine means im boiling now!

02-02-2005, 07:38 AM
HAHAHA ya nice and warm now huh.

02-02-2005, 09:05 AM
I just covered my body in A535, that + the ephedrine means im boiling now!

Do they still sell ephedra products in Canada?

02-02-2005, 09:51 AM
go out for a drink.....or 10

Liar, you can't even make it past 4!!!!! Good to hear you are sore as ****, skinny! :whiner:

02-02-2005, 06:27 PM
Themachine - Sorta... some places still sell it as a nasal decongestiont(sp?)
skinny - shhhhh, its our secret.
Actually i drank 4 beer and a cooler and wasn't tanked. Prety drunk. Mind you, this was over 6hours lol

Today i was helping a guy ouut at the gym, he was using 3pps on incline Hammer strength, i said i could probly move it 3". He darred me to try.
No warmup or nothing
3ppsx4!!!!! I was like holy ****!
everything that i listed as being soar this morning is now much more soar.
Im back to getting a mega protein intake:cool:

02-02-2005, 06:34 PM
TheMachine - I forgot you were in Canada.
Go to http://reflexactivewear.com/ they have 50tabs8mg ephedrine for $3.49each
I already had 2000tabs........but i went ahead and bought 2000 more while they were cheap.
Usually price is ~$7.00 online

02-02-2005, 07:18 PM
And I did the tub test today.
Did 3site at the gym. Came out to 12.8% which sounds quite real.

02-02-2005, 07:19 PM
Adam, I'm not in Canada, real close though. I live in Connecticut and visit family in Maine all the time. I'm planning on visiting friends in Montreal in the next couple of months. Do they sell Speed Stacks up there? That is one workout drink I really miss. Red Bull is ok, but it doesn't compare to a Speed Stack.

02-02-2005, 07:19 PM
And my new tune for the car is: Petey Pablo - Vibrate
Its awesome bass! The subs are pounding non-stop.

02-02-2005, 07:27 PM
Oh, shoot.
I got you mixed up with Flexx from ontario.
Hmmm, I've never heard of speed stack. So I'll assume its not sold around here.

I've been pondering an idea.
Well, I was talking to this chick at the gym thats going in a contest in April(BB'ing), I'm thinking of doing an 'actual' cut. Last time i lost loads of fat while slightly gaining muscle. This time would be more hardcore in the fatloss.
Cause now I've got time, money, 4000ephedrine:D
I'll se what i can write up tomorrow.
It would be good for me motivation wise to do it the same time as her.

02-02-2005, 09:35 PM
Hmmmmmmm, again.
I've been chattin with Flexx and now I'm pretty sure I'm goin to go ahead with the cut.
I'll write up the diet tomorrow at the gym.

Medium term goal: Be a ripped ****er
longer term goal: be a scary big ****er thats stronger then a test filled ox.

02-02-2005, 09:36 PM
I hurt.

Traps, rear delts, lats, rhomboids, pecs, tri's, quads, hams, abs, obliques......all hurt...alot!


and i got a bunch of battle wounds on my shins today. Many bruises with some cuts.

02-03-2005, 09:18 AM
Took a couple progress pics.
They didn't come out great except for the side leg shoot.

02-03-2005, 09:19 AM
lol, i just looked at the pics again. I cant see nothing.
I'll go snap another upperbody.

edit: its to bright in my house right now, all the pics come out dark
Ill get em tonight 'if' i think to

02-03-2005, 10:18 AM
Nice quad separation.

Also, your leg looks monstrous in that last pic, huge hammies!

02-03-2005, 10:27 AM
Thanks manveet.
In the last pic i tried to get a good view on the side of my legs. Hammies are one of my stronger points cause i always blast em good.

02-03-2005, 06:43 PM
shoulders and gunz:cool:
iso shoulder 3ppsx2!!!!!! 200x12 275xmiss lol
skulls 70x12,10 The pump had begun;) had some cool veins out to visit
pushdowns 135x10,10,10,10 the pump is pretty ****ing large at this point
curls:O a set, now the arms have balooned
and to finish it off a couple sets of the gripper
forarms = huge
gunz = huge


02-03-2005, 09:45 PM
For me:

workout day
Meal 1
scoop + 3slices bacon 300

meal 2
scoop milk/egg + pb = 200

Meal 3 - massive shake - 3 scoops of each, 750cals

Meal 4
500skim + scoop 600
bagel - bread - pita

meal 5
1/2 nitro tbsp PB 250

meal 6
1/2 nitro slice cheese + shake 250

meal 7
2dog +shake 200

bacon 117cals3slices

285 pro

02-03-2005, 09:58 PM
non workout
Meal 1
2 instant oat
shake w/water

Meal 2
scoop milk/egg w/peanutbutter,cheese slice, 2dog

Meal 3
scopps pro, 1/2nitro
Tbsp Natty PB

Meal 5
1/2 atkins bar
Shake 2 6 22 130
Tbsp Natty PB 8 2 5 100

Meal 6
1/2 atkins bar
Shake 2 6 22 130
3strips bacon

2hotdogs 200cals 1/2nitro

300 200 200 200 300 400 200 200



02-03-2005, 10:40 PM
shoulders and gunz:cool:
Saying "gunz" is too vague. You should name them something cool like thunder and lightening.

02-04-2005, 06:42 AM
Damn, good idea!
Lightning for the Bi's because they peak.
TRhunder for the tri's, because thunder sounds powerful....and my tri's are powerful:cool::cool:

02-04-2005, 07:52 PM
20mins on bike, kept heart in the 135-150bpm range.
I finished, got up, and boom, shorts were stuck to the legs lol
wicked pump
Diet today. Flawless.
I didn't find any reasons today to change any parts of the diet.
I assume this is diet related. But the viens were going all freaky today. It was great;)
and....the protein dealer has 2 new customers:D

02-04-2005, 07:56 PM
Adam...i noticed you said in ST's journal that you tried his approach...any specific guidelines you are following in setting it up.

BTW...excellent progress, you look a lot tighter in your avatar than i remember you being.

02-04-2005, 07:58 PM

I was just about to ask what kind of diet you're doing

02-04-2005, 08:24 PM
well, I went and read over ST's journal like 5times over at least, i read all of john berardi's articles and now have my own diet experiance so I'll jot a few guidelines:

First meal of the day try to get a good bit of cals, you were fasting for 1/3 of the day, so eat!
Massive shake(TM) is my concoction:) Its 4 scoops of protein(whey) and 4 40gram scoops of maltodextrin. Take 1scoop pro, 1malto 5-0mins before you begin lifting.
During lifting sip on another shake that consist of the same. 1scoop pro, 1 scoop malt
PWO is 2scoops of pro and 2scoops of maltodextrin.
This shake is 1000calories in total. 160carbs, 100protein
Then ~30-50mins after your pwo shake have another meal with some pretty quick acting carbs and some protein. While bulkjing a usual pwomeal is 500ml skim + 2scoops pro + 2instant oatmeal.
I usually have another carb meal after this one, ~2-3hours later. Just something like a pro bar and oatmeal, nothing crazy.
The last few meals are usually a pro source(meat, chicken,bar,shake) with some fat like pb, oil,whatever. The fats role is just to slow down the absorbtion of all the pro since my insulin is no longer in overdrive.
I usually try for ~7-10feedings a day. I don't eat meals(except breakfast, its almost a meal)
I eat alot of cals even cutting. I agree with ST when he says about nutrient timing/speration and all that ****.
I eat about 1.5grams/pound of protein.

02-04-2005, 08:28 PM
Thanks Adam...that gives me some ideas. I usually train in the afternoon, so i'd tweak accordingly.

02-05-2005, 08:09 AM
pics look great. Your legs look huge.

02-05-2005, 09:54 AM
I missed the pics earlier. Great look to the legs. Explains how you squat what you do. You're already looking pretty lean, you'll be ripped in no time.

Isaac Wilkins
02-05-2005, 10:49 AM
For Machine and those in the US, ephedrine HCL is still up for purchase. Herbal ephedra is what got the axe.

It also has to be sold as a bronchodilator, so most of the supplement companies have dropped it (no more Speed Stack).

For anyone that can't find it at truck stops, etc: Hop on over to one of the online retailers. I like 1Fast400.com.

Look for Vasopro Ephedrine HCL.

You can get 25mg tablets in the US. None of that foo-foo 8mg crap!

Isaac Wilkins
02-05-2005, 10:49 AM
The legs are looking solid, Adam. It must be all of those leg extensions and seated leg curls?

02-05-2005, 10:54 AM
The legs are looking solid, Adam. It must be all of those leg extensions and seated leg curls?

My money is on the butt blaster and adductor machine.

Isaac Wilkins
02-05-2005, 11:01 AM
My money is on the butt blaster and adductor machine.

Ah, good call.

*turns in his CSCS*

02-05-2005, 04:12 PM
Thanks for the complements guys.
rook - big hams = big squat. Thats my philosaphy.

deads with JS platform-mini's 135x5 185x3 225x3 275x3 315x1!!! 365xhalf way, half way
abs - ~5sets standing ab fellas
obliques 75x8 3sets, supertripleset
i gtg check my pr on deads on the JS platform. I'll be back

02-05-2005, 04:16 PM
PR was 345.
I'll ****in smoke that next time.

02-05-2005, 04:19 PM
rook - big hams = big squat. Thats my philosaphy.

mmmm, I better work on my hams more.

02-05-2005, 04:32 PM
My money is on the butt blaster and adductor machine.

Bah, i never even saw these couple posts.
Pup is right though. Butt Blaster(TM) rules!

02-05-2005, 07:29 PM
Day 2 of my workouty diet went pretty good.
I'll have to adjust the meals depending on where my workout is.
I was only hungry twice today.
and i had about a 6-8hour range of 'Satisfied tummy'.

Superbowl's tomorrow so i might be going out to the bar. I woiuldn't be having any munchies, and it only takes me about 30calories worth of liquor to get drunk so my diet won't get ****ed much.

02-05-2005, 07:30 PM
I am the Butt Blaster ™. I rule.
Careful what you wish for.

02-05-2005, 07:32 PM
Well, I use the Butt Blaster 2000™!

02-05-2005, 08:54 PM
Well, its dark so i can take pics, so i grabbed 3 quick ones.
Check out the red eye!

02-05-2005, 08:55 PM
and you can see my trache scar nice too;)

02-05-2005, 09:10 PM
bah, more pics.
I got some cool shadows in two pics.

02-05-2005, 09:14 PM
Pic whore.

...lookin good Adam, who knew powerlifters had abs.

02-05-2005, 09:16 PM
Thanks to shadows....abs can happen;)

02-05-2005, 10:32 PM
bah, more pics.
I got some cool shadows in two pics.
wow wow nice hummmmmm very nice Adam! :drooling: sorry i had to add that ;)

02-06-2005, 09:09 AM
Good job on the pics Adam. You mention hams = good squat ? just a question because some of the powerlifting things I have read seem not to think this way. Your research and dedication is definetly paying off.

02-06-2005, 01:45 PM
Thanks guys(and gal;))
Bill - i say big hams = big squat because its the posterior muscles that squat and deadlift the most.(calves,hams,glutes,lower back, exception being abs)

20mins of bike today, kept heart rate between 135-155, 171was my peak, i did some level 25 intervals

02-06-2005, 03:15 PM
Not quads?

02-06-2005, 03:56 PM
Wow, lats are looking nice!

02-07-2005, 03:50 AM
damn adam pics look good man.. arms and lats are crazy and shadows are a guys best friend :-)

02-07-2005, 07:59 AM
bill - nope. Its the posterior that squats/deads big weights.
to the rest - thanks!

02-07-2005, 07:28 PM
bench closegrip-pointer touching smooth 95,135,185@a few reps 225xcouple 260x2 235x3paused
IEOE(incline elbows out extensions) 15x12 20x12 25x12 30x12 35x12 I didnt know the weight to use so I just kept upping it
Iso incline 2.5ppsx5,3? 1ppsx15 I was goin strip it after 2.5pps.....but i felt like getting a pump on;)
gripper 3+10platesx12+static hold, 10+hold
iso pulldowns 3.75ppsx8,6
Hang cleans 95x6 115x6 135x6 155x6 These were fun
I think i ****ed off at this point.
haha, i think i had to many ephedrine today!
I was volunteering at the gym after workout, and i was just cleaning some treadmills, and i was POURING sweat! I didn't feel really hot though, it was odd.
I had 40mg's in the AM, and 40prelift.

02-07-2005, 11:55 PM
40mgs ephedrine? you have 40mg tabs...or...20mg tabs...I've only done 25mg like everybody else.

I need to up my dosage. Maybe then I can sweat while cleaning treadmills.

Holy ****, if I were cleaning treadmills, that'd mean I had a job! Sweet **** Jamaica! Ephedrine is the key!

Thanks, Adam!

02-08-2005, 04:31 AM
great session adam bench is looking strong and it sounds like you mayeb had a lil too much ephedrine :-)

02-08-2005, 04:33 AM
haha, I've had 80mg's in the past without problem.....hmmmm......I think I'll lower the dose today.
tehbdk - I've got 8mg tabs, those tabs are the only ones available in canada.

02-08-2005, 11:03 AM
Funky. So you have to buy a billion of them, I suppose. Are they any cheaper?
Here I get a 60 tab bottle of Vasopro ephedrine for $9.99, which is like 148 Canadian dollars or something.

02-08-2005, 11:08 AM
usually price here online is 11.99ish for 50.
$9.99 american is worth closer to $146.95 here;)
On a seriouse note the exchange rate is half decent now. 1USD =1.20-25CAD

02-08-2005, 08:32 PM
cardio - whoa
bike for 20mins, I got hyper after 5mins on it(HR150) and decided to see what the ol' ticker could do. I steadily went faster and faster for about 3mins bringing the heartrate to 181, at that point i was overheating(no fan:() so i went back to the 140-160range for the remainder.
I got one more burst of energy after the HR test, so i set the bike to level 25 and got up to ~115RPM. That quickly shoot the HR back up to holy **** territory.
I found a new vein today too!! Its a pretty cool one. It goes across my medial delt, by the bottom edge. Only on one arm(left)

02-09-2005, 06:38 PM
DeaDz!!OMG!!! on JS platform/mini's 135x5 185x3 225x1 275x1 315x1 350x1PR 365x1!! *does dance* 375x0.5 It was a good fight. Old pr 345x1
hang cleans 105x6 123x6 145x6 165x5 missed the last fella
sldl snatch grip 135x20,20
abs 4-5sets
obliques sidebends 75x8,8,8,8,7,7 Failed the 8th on both sides. I was shot!
Good workout. Energy is still staying good despite the smaller Massive Shake.(3scoops vs. 4)
BF looks to be dropping quite excellant. Veins are ridiculouse, I love it!
CEO at the ymca today asked my manager why I wasn't hired yet. Made me feel good.

02-09-2005, 07:01 PM
"the smaller massive shake" lol Congrats on the great looking pr dude.

02-09-2005, 08:18 PM
damn A mac canada sweet PR bro congrats.. also nice hangcleans

02-10-2005, 01:14 AM
I love new veins. My favorite vein is one that popped up a few months ago in my right pec. Up at the top, it runs vertically along the top of my pec and then forks off. Its ****in badass.

****in A.


02-10-2005, 07:22 AM
Now I'm jelous. I want that one:mad:
my pecs are veinless. I'm getting alot of new ones sprouting on the bi's, found a couple on my quad yesterday. I'm still looking for my lat vein. I had it before when i was 10%bf but now theres no sign of it.

02-10-2005, 07:25 AM
lil - thanks. hangcleans are very fun.
SW - Massive Shake(TM) is my concoction;) A real Massive Shake consist of 160grams of carbs(through maltodextrin) and 100grams of protein(through whey). My smaller version is 120carbs, 75 protein.

02-10-2005, 07:30 AM
I can tell that the dieet and extra sleep is doing me good. I did cleans at 5pm yesterday, and allready my traps feel very very broken.

02-10-2005, 08:53 AM
Adam how do I build quads size then ?? Thanks I'm doing some slight west side stuff. Learning mostly now. Bill

02-10-2005, 10:31 AM
You veiny bastages :swear: I still have a long way to catch up with you guys

02-10-2005, 12:30 PM
Bill - I don't think that I am one to ask on building quads. I've always had big legs, even before i started lifting. I just slam the hammies with deads of all sorts/good am's/squats.
edgar - Thanks....I think;)

02-10-2005, 12:32 PM
and today was x-mas for me!!
my protein came, it was sent on jan.31 with 4-6 week shipping.
11 days ain't to bad;)
now i have 80lbs from today, 10lbs in the office(my room:D) and 40lbs on route.

02-10-2005, 05:52 PM
merry protein x-mas to you adam.. you should pour it all out on your bed and swim around on it and bury yourself in it with your head poking out i bet thta would be fun :-0

02-10-2005, 06:42 PM
and today was x-mas for me!!
my protein came, it was sent on jan.31 with 4-6 week shipping.
11 days ain't to bad;)
now i have 80lbs from today, 10lbs in the office(my room:D) and 40lbs on route.

How long is all that protein going to last? Or are you now the gym's protein dealer? :p

02-10-2005, 06:53 PM
lil - I gotta think about that idea;)
edgar - I've been the gyms dealer for a while. Im buying in bigger bulk now to get it cheaper, and sell it cheaper. In turn with my lower prices i get new customers.
I ran outta protein once since last jan. It wasn't even for 24hours but i started getting fiesty lol

02-10-2005, 06:54 PM
bike 20mins HR 140-150, i only did one speed burst. I stuck it on level 25 and hit 116rpm(old pr is 114)

02-10-2005, 10:02 PM
sweet cardio adn level 25 is insane with 116 rpms..

02-11-2005, 07:04 AM
well, not really:p
Im getting way leaner, quick. Its awesome!
I got a 'little' speration in the pecs now. Never had that before. And the abs insist on visiting. They're welcome too anytime;)

02-11-2005, 10:01 AM
Just went supp shopping.
Picked myself up:
4 250caps 500mg MSM
1 B-125 250cap
2 120cap microlactin 1,000mg

I got some msm powder yesterday.......taste like ass(barph)
so a 1,000 caps should last a while.

02-11-2005, 10:01 AM
Good for you man. :birthday: :thumbup:

02-11-2005, 12:28 PM
yeah :birthday: protein shakes are on adam :p

02-11-2005, 08:11 PM

speed bench 135x3,3,3 185x1 225x1 245x1 Kaboom!
iso incline 2.75ppsx9,9,9 3ppsx2 Ace
IEOE 35x12,8 30x12,12(ugly last 2!!)
Iso pulldowns 4ppsx6,6 3ppsx15!!
db swings 15x15,15,15
Yup, arms got mega pumped as usual now. I like.
Its funny, on bench(arm) days now i get 90% of my question quota for the week from members. Its like, "Wow, he has arms, he must know everything" Why don't they appreciate a big deadlift with bands??;)
I'm looking leaner again, This ****in rocks! 2 weeks and alot leaner.
If i think to ill get clipped tomorow, thats a big if though.

02-12-2005, 03:43 PM
bike 20mins HR was 145-150 for the most part. Im getting in better shape quick, my HR returns to half normal in a short period of time.

Tub test: last time 12.8%........this time 10.3%!!!!
weight today was 178.5

02-12-2005, 04:15 PM
Congrats on the progress, is this from ST's diet info? Thanks Bill

02-12-2005, 04:20 PM
Thanks bill.
Its pretty much from ST info, tinkered a bit from me.
I did this same sort of cut from jan04 to aug04
Unbelieveable results thru the 8months.

02-12-2005, 09:25 PM
holy s**t adam nice progress with 10.3% bf bro thats huge. and that speed bench sounds like it would hurt with 245..

02-13-2005, 02:23 PM
A westside workout;)

speed squat,no suit bottoms 205x8doubles 255@double
arch backs good am pin3 5sets5@225 Holy moly!!
side bends set,set,set style 75x3setsx8reps
abs 4sets standing abs
45-50 mins for it all!
I was soaked by the end! Had to go outside for 8-10mins when i finished to cool down(minus 3celcius). The look on peoples faces walkin by........priceless lol(only had on the sleeveless and shorts)
Felt awesome to do a quick workout. I gotta do more quickies like this.

Vein note - Thigh looked kickass when i was getting changed, like a spiderweb.

02-13-2005, 05:20 PM
haha i can just picture thhose people lookin at you as if you were crazy.. nice short and sweet w/o a mac..

02-14-2005, 10:42 AM
I was soaked by the end! Had to go outside for 8-10mins when i finished to cool down(minus 3celcius). The look on peoples faces walkin by........priceless lol(only had on the sleeveless and shorts)

That had to be quite a sight

02-14-2005, 07:30 PM
whoa! today i didn't run outta energy....weird.
bike 20mins had my HR at 150, then continued going quicker and quicker for 5-7mins untill i was at 120rpm HR 180
I didn't slow down cause i was tired, just overheeating(no fan:swear: )
after cardio i felt very very refreshed and within like 5mins i stopped sweating?? That had me really confused. I wasn't dehydrated either, i drank a load of water before cardio.
Got my friend to do the tub test today with my calipers. At my leanest last time(juneish) i was 6.9, today 7.4.

02-14-2005, 08:27 PM
another cardio bunny i see..

02-15-2005, 07:49 AM
Nice work on the speed bench. Now did you say "Kaboom" after the set? Or are you just typing that?


02-15-2005, 04:39 PM
I had to yell it because it went up so nice;)

ME bench
closegrips bar,95,135,185xreps? 225x1 powerful....but ugly 245x1 same 265x1 same again, uglier though 275xmiss ugliest.
I got to thinking, "Why is my bench uglier then Donald Trump?" and I got the answer. ****in 2 sessions of incline HS bench made my shoulders stronger and ****ed my form. Grrr
Closegrip(again) 135x28
IEOE 15,20,25,30,35,40x8's
DB rows 110,115,120,125x8's 125x8 was a big PR, I need to figure out how to use more weight? Curl bar?
DB swings 15x15 20x15 15x20
Inline HS serratus lift 2ppsx10,8,6,5 These were wicked for the serratus
ABS 3 sets
Grip 3sets
Looking leaner yet again, this kicks ass.
Strength is going up to, probly from the increased protein.
I leave on sunday so my workouts after sat. will be a bit ****ed for a couple weeks. As of now I don't have internet where im going. Hopefully that will be sorted soon.

02-15-2005, 08:19 PM
For moi:

Non-Workout Day

Meal 1
2 instant oatmeal
shake w/water

Meal 2
scoop milk/egg-protein w/peanutbutter,cheese slice, 2 hotdog

Meal 3
Shake, 1/2nitrotech bar
Tbsp Natty PB

Meal 5
1/2 atkins bar
Tbsp Natty PB

Meal 6
1/2 atkins bar
3strips bacon(turkey)

2hotdogs 1/2nitrotech bar

02-15-2005, 08:20 PM
Man you have alot of shakes!

02-15-2005, 08:26 PM

Meal 1
shake + 3 slices bacon(turkey)

meal 2
scoop milk/egg-protein + tbsp pb

Meal 3 - massive shake (70 protein, 120 carbs)

Meal 4
500skim milk + scoop of protein

meal 5
1/2 nitrotechbar + slice cheese + shake

meal 6
1/2 nitro tbsp + tbsp PB

meal 7
2hotdog + shake

02-15-2005, 08:46 PM
damn at this rate all 80lbs you ordered will be done in about 2 weeks :-)

02-15-2005, 09:43 PM
haha, I think its only 10lbs for 2 weeks:angel:

02-16-2005, 06:36 PM
20mins, first 5mins my task was go get HR to 135ish, next ten mins i sustained a 155-175HR pretty easily, next 5mins my goal was to slow down until HR hit 120.
As last time, within 5mins of completing cardio i stopped sweating. Its cool.
I got a new wicked gym bag/duffle today cortesy of the ymca. They gave me that, a card and a certificate for my volunteering. I was pleased.
BF is still dropping like a mother****er. Muscles feel very solid today.
weight is holding 180.
Diet should stay pretty perfect until sat. night......then I hit the liquor and anything else that comes with it:D
I wont train sunday at all, MAYBE monday, tuesday for sure. I got to check out the 2 ymca's in halifax and a gym that shankerr goes too.
DOMS report - OUCH!!!
traps are totalled, bi's hurt, tri's meah, forarms hurts a bit, abs/obliques ouch, lats and back are fooked, rear delts are ouch, even serratus hurt. This is awesome....yet very painful lol

02-16-2005, 06:47 PM
alot of ouchies Adam! me like the ouchies yup yup! ;)

02-16-2005, 07:51 PM
im tellin ya a bath in 80lbs of protein will heal you up real quick ;)

02-16-2005, 10:09 PM
Its all gone though :help:

02-17-2005, 07:26 AM
I bought my comp ~2 months ago and was told I'd get 3months of free hi-speed internet(bought through dell). I assumed hi-speed meant cable internet.
i just called and they said hi-speed is phoneline connection.
And i cant afford to get a land line and cable internet.

02-17-2005, 09:22 AM
sorry to hear about that A mac.. so are you just using dialup now?

02-17-2005, 10:10 AM
well im still on cable now. i just have to gigure something out for next week.
I HATE dial-up! I had it for like 3-4years before i got this last jan.

02-17-2005, 10:31 AM
well since you already have it do as i did. threaten to cancel and just say its something that you cant afford right now but if they could help you out (price wise) you would think about staying.. i did that and they lowered my by almost half :-)

and i agree dialup blows

02-17-2005, 11:16 AM
Dial-up sucks donkey balls. What Mase suggests is worth a try, you might get a good deal

02-17-2005, 07:21 PM
partial deads on pin1 standing on skinny board(~1.5") 135x8 225x5 315x3 405x4 455x3 495x3 545x3 565x3
good ams a bunch of sets <135 at least 10reps a set, this was just to stretch
cleans(from floor) 135x6 8sets, my form blows
sidebends 75x8,8,8set,set,set
decline situps(full situps) 15x10,10,10
I was lol at my form on cleans. I have almost no kneebend. I just muscle the weight up.

02-17-2005, 07:36 PM
How in the hell did you already go through 80lbs of protein.

02-17-2005, 08:03 PM
haha, i was jokin

02-17-2005, 09:11 PM
lmao you just muscle the wieght up on cleans thats classic.. i do the same until i start to go heavy.. damn nice pulling adam that is crazy 565x3 just crazy

02-17-2005, 09:26 PM
It was just partials. They were starting at the kneeish level(i didnt think to look closely)
the 565 was a good ****ing fight though! 545 was hard enough.....to get one!

I just saw this in your sig. It rocks!
"Total calories dictates how much weight a person gains or loses;
macro nutrient ratios dictates what a person gains or loses" - Brink's Unified Theory of Nutrition

02-17-2005, 09:31 PM
yeah i do partials a lot when i do cleans on back day as i am focusing more on my back rather than legs.. so do you have to use straps on weight that heavy or just chalk?

yeah i love that quote.. its a great read in the diet/nutrition forum

02-17-2005, 09:33 PM
Straps!!!!!!!!!!!! No chance in hell;)
i just barehand it most of the time. Today i used a bit of chalk on the 565 cause my hands were torn up pretty good.

02-17-2005, 09:38 PM
you SOB you only used chalk.... and now you make me feel like an arse for even ordering them lol

02-18-2005, 07:36 PM
20mins on bike, first 15mins were bleh, then the caffeine kicked in and i went all out for 5mins.
I can sorta see a second line on the abs now. Still can't find the lat vein:angry:

02-18-2005, 07:37 PM
****, just relised my BF tester won't be at the gym, tomorow. I'll have to get a new one next week.

02-18-2005, 07:57 PM
For me.

"I've talked about the importance of macronutrients many times on the forum yet some people can't get past the idea of calories in vs calories out. It's not about one or the other but rather utilizing both if you want to get LEAN not THIN.

This article ties both idea's together beautifully.

Brink's Unified Theory of Nutrition

By Will Brink© 2003
When people hear the term Unified Theory, some times called the Grand Unified Theory, or even "Theory of Everything," they probably think of it in terms of physics, where a Unified Theory, or single theory capable of defining the nature of the interrelationships among nuclear, electromagnetic, and gravitational forces, would reconcile seemingly incompatible aspects of various field theories to create a single comprehensive set of equations.
Such a theory could potentially unlock all the secrets of nature and the universe itself, or as theoretical physicist Michio Katu, puts it "an equation an inch long that would allow us to read the mind of God." That's how important unified theories can be. However, unified theories don't have to deal with such heady topics as physics or the nature of the universe itself, but can be applied to far more mundane topics, in this case nutrition.

Regardless of the topic, a unified theory, as sated above, seeks to explain seemingly incompatible aspects of various theories. In this article I attempt to unify seemingly incompatible or opposing views regarding nutrition, namely, what is probably the longest running debate in the nutritional sciences: calories vs. macro nutrients.

One school, I would say the 'old school' of nutrition, maintains weight loss or weight gain is all about calories, and "a calorie is a calorie," no matter the source (e.g., carbs, fats, or proteins). They base their position on various lines of evidence to come to that conclusion.

The other school, I would call more the 'new school' of thought on the issue, would state that gaining or losing weight is really about where the calories come from (e.g., carbs, fats, and proteins), and that dictates weight loss or weight gain. Meaning, they feel, the "calorie is a calorie" mantra of the old school is wrong. They too come to this conclusion using various lines of evidence.

This has been an ongoing debate between people in the field of nutrition, biology, physiology, and many other disciplines, for decades. The result of which has led to conflicting advice and a great deal of confusion by the general public, not to mention many medical professionals and other groups.

Before I go any further, two key points that are essential to understand about any unified theory:

A good unified theory is simple, concise, and understandable even to lay people. However, underneath, or behind that theory, is often a great deal of information that can take up many volumes of books. So, for me to outline all the information I have used to come to these conclusions, would take a large book, if not several and is far beyond the scope of this article.

A unified theory is often proposed by some theorist before it can even be proven or fully supported by physical evidence. Over time, different lines of evidence, whether it be mathematical, physical, etc., supports the theory and thus solidifies that theory as being correct, or continued lines of evidence shows the theory needs to be revised or is simply incorrect. I feel there is now more than enough evidence at this point to give a unified theory of nutrition and continuing lines of evidence will continue (with some possible revisions) to solidify the theory as fact.
"A calorie is a calorie"

The old school of nutrition, which often includes most nutritionists, is a calorie is a calorie when it comes to gaining or losing weight. That weight loss or weight gain is strictly a matter of "calories in, calories out." Translated, if you "burn" more calories than you take in, you will lose weight regardless of the calorie source and if you eat more calories than you burn off each day, you will gain weight, regardless of the calorie source.

This long held and accepted view of nutrition is based on the fact that protein and carbs contain approx 4 calories per gram and fat approximately 9 calories per gram and the source of those calories matters not. They base this on the many studies that finds if one reduces calories by X number each day, weight loss is the result and so it goes if you add X number of calories above what you use each day for gaining weight.

However, the "calories in calories out" mantra fails to take into account modern research that finds that fats, carbs, and proteins have very different effects on the metabolism via countless pathways, such as their effects on hormones (e.g., insulin, leptin, glucagon, etc), effects on hunger and appetite, thermic effects (heat production), effects on uncoupling proteins (UCPs), and 1000 other effects that could be mentioned.

Even worse, this school of thought fails to take into account the fact that even within a macro nutrient, they too can have different effects on metabolism. This school of thought ignores the ever mounting volume of studies that have found diets with different macro nutrient ratios with identical calorie intakes have different effects on body composition, cholesterol levels, oxidative stress, etc.

Translated, not only is the mantra "a calorie us a calorie" proven to be false, "all fats are created equal" or "protein is protein" is also incorrect. For example, we now know different fats (e.g. fish oils vs. saturated fats) have vastly different effects on metabolism and health in general, as we now know different carbohydrates have their own effects (e.g. high GI vs. low GI), as we know different proteins can have unique effects.

The "calories don't matter" school of thought

This school of thought will typically tell you that if you eat large amounts of some particular macro nutrient in their magic ratios, calories don't matter. For example, followers of ketogenic style diets that consist of high fat intakes and very low carbohydrate intakes (i.e., Atkins, etc.) often maintain calories don't matter in such a diet.

Others maintain if you eat very high protein intakes with very low fat and carbohydrate intakes, calories don't matter. Like the old school, this school fails to take into account the effects such diets have on various pathways and ignore the simple realities of human physiology, not to mention the laws of thermodynamics!

The reality is, although it's clear different macro nutrients in different amounts and ratios have different effects on weight loss, fat loss, and other metabolic effects, calories do matter. They always have and they always will. The data, and real world experience of millions of dieters, is quite clear on that reality.

The truth behind such diets is that they are often quite good at suppressing appetite and thus the person simply ends up eating fewer calories and losing weight. Also, the weight loss from such diets is often from water vs. fat, at least in the first few weeks. That's not to say people can't experience meaningful weight loss with some of these diets, but the effect comes from a reduction in calories vs. any magical effects often claimed by proponents of such diets.

Weight loss vs. fat loss!

This is where we get into the crux of the true debate and why the two schools of thought are not actually as far apart from one another as they appear to the untrained eye. What has become abundantly clear from the studies performed and real world evidence is that to lose weight we need to use more calories than we take in (via reducing calorie intake and or increasing exercise), but we know different diets have different effects on the metabolism, appetite, body composition, and other physiological variables...

Brink's Unified Theory of Nutrition

...Thus, this reality has led me to Brink's Unified Theory of Nutrition which states:

"Total calories dictates how much weight a person gains or loses;
macro nutrient ratios dictates what a person gains or loses"

This seemingly simple statement allows people to understand the differences between the two schools of thought. For example, studies often find that two groups of people put on the same calorie intakes but very different ratios of carbs, fats, and proteins will lose different amounts of bodyfat and or lean body mass (i.e., muscle, bone, etc.).

Some studies find for example people on a higher protein lower carb diet lose approximately the same amount of weight as another group on a high carb lower protein diet, but the group on the higher protein diet lost more actual fat and less lean body mass (muscle). Or, some studies using the same calorie intakes but different macro nutrient intakes often find the higher protein diet may lose less actual weight than the higher carb lower protein diets, but the actual fat loss is higher in the higher protein low carb diets. This effect has also been seen in some studies that compared high fat/low carb vs. high carb/low fat diets. The effect is usually amplified if exercise is involved as one might expect.

Of course these effects are not found universally in all studies that examine the issue, but the bulk of the data is clear: diets containing different macro nutrient ratios do have different effects on human physiology even when calorie intakes are identical (1,2,3,4,5,6,7,8,9,10,11).

Or, as the authors of one recent study that looked at the issue concluded:

"Diets with identical energy contents can have different effects on leptin concentrations, energy expenditure, voluntary food intake, and nitrogen balance, suggesting that the physiologic adaptations to energy restriction can be modified by dietary composition."(12)

The point being, there are many studies confirming that the actual ratio of carbs, fats, and proteins in a given diet can effect what is actually lost (i.e., fat, muscle, bone, and water) and that total calories has the greatest effect on how much total weight is lost. Are you starting to see how my unified theory of nutrition combines the "calorie is a calorie" school with the "calories don't matter" school to help people make decisions about nutrition?

Knowing this, it becomes much easier for people to understand the seemingly conflicting diet and nutrition advice out there (of course this does not account for the down right unscientific and dangerous nutrition advice people are subjected to via bad books, TV, the 'net, and well meaning friends, but that's another article altogether).

Knowing the above information and keeping the Unified Theory of Nutrition in mind, leads us to some important and potentially useful conclusions:

An optimal diet designed to make a person lose fat and retain as much LBM as possible is not the same as a diet simply designed to lose weight.

A nutrition program designed to create fat loss is not simply a reduced calorie version of a nutrition program designed to gain weight, and visa versa.

Diets need to be designed with fat loss, NOT just weight loss, as the goal, but total calories can't be ignored.

This is why the diets I design for people-or write about-for gaining or losing weight are not simply higher or lower calorie versions of the same diet. In short: diets plans I design for gaining LBM start with total calories and build macro nutrient ratios into the number of calories required. However, diets designed for fat loss (vs. weight loss!) start with the correct macro nutrient ratios that depend on variables such as amount of LBM the person carries vs. bodyfat percent , activity levels, etc., and figure out calories based on the proper macro nutrient ratios to achieve fat loss with a minimum loss of LBM. The actual ratio of macro nutrients can be quite different for both diets and even for individuals.

Diets that give the same macro nutrient ratio to all people (e.g., 40/30/30, or 70,30,10, etc.) regardless of total calories, goals, activity levels, etc., will always be less than optimal. Optimal macro nutrient ratios can change with total calories and other variables.

Perhaps most important, the unified theory explains why the focus on weight loss vs. fat loss by the vast majority of people, including most medical professionals, and the media, will always fail in the long run to deliver the results people want.

Finally, the Universal Theory makes it clear that the optimal diet for losing fat, or gaining muscle, or what ever the goal, must account not only for total calories, but macro nutrient ratios that optimize metabolic effects and answer the questions: what effects will this diet have on appetite? What effects will this diet have on metabolic rate? What effects will this diet have on my lean body mass (LBM)? What effects will this diet have on hormones; both hormones that may improve or impede my goals? What effects will this diet have on (fill in the blank)?

Simply asking, "how much weight will I lose?" is the wrong question which will lead to the wrong answer. To get the optimal effects from your next diet, whether looking to gain weight or lose it, you must ask the right questions to get meaningful answers.

Asking the right questions will also help you avoid the pitfalls of unscientific poorly thought out diets which make promises they can't keep and go against what we know about human physiology and the very laws of physics!
People that want to know my thoughts on the correct way to lose fat should read my ebook Diet Supplements Revealed,
If you want to know my thoughts on the best way to set up a diet to gain weight in the form of muscle while minimizing bodyfat, consider reading my ebook Muscle Building Nutrition (AKA Brink's Bodybuilding Bible) BTW, both ebooks also cover supplements for their respective goals along with exercise advice.

There are of course many additional questions that can be asked and points that can be raised as it applies to the above, but those are some of the key issues that come to mind. Bottom line here is, if the diet you are following to either gain or loss weight does not address those issues and or questions, then you can count on being among the millions of disappointed people who don't receive the optimal results they had hoped for and have made yet another nutrition "guru" laugh all the way to the bank at your expense.

Any diet that claims calories don't matter, forget it. Any diet that tells you they have a magic ratio of foods, ignore it. Any diet that tells you any one food source is evil, it's a scam. Any diet that tells you it will work for all people all the time no matter the circumstances, throw it out or give it to someone you don't like!

About the Author - William D. Brink

Will Brink is a columnist, contributing consultant, and writer for various health/fitness, medical, and bodybuilding publications. His articles relating to nutrition, supplements, weight loss, exercise and medicine can be found in such publications as Lets Live, Muscle Media 2000, MuscleMag International, The Life Extension Magazine, Muscle n Fitness, Inside Karate, Exercise For Men Only, Body International, Power, Oxygen, Penthouse, Women’s World and The Townsend Letter For Doctors. He is the author of Priming The Anabolic Environment and Weight Loss Nutrients Revealed. He is the Consulting Sports Nutrition Editor and a monthly columnist for Physical magazine and an Editor at Large for Power magazine. Will graduated from Harvard University with a concentration in the natural sciences, and is a consultant to major supplement, dairy, and pharmaceutical companies.

He has been co author of several studies relating to sports nutrition and health found in peer reviewed academic journals, as well as having commentary published in JAMA. He runs the highly popular web site BrinkZone.com which is strategically positioned to fulfill the needs and interests of people with diverse backgrounds and knowledge. The BrinkZone site has a following with many sports nutrition enthusiasts, athletes, fitness professionals, scientists, medical doctors, nutritionists, and interested lay people. William has been invited to lecture on the benefits of weight training and nutrition at conventions and symposiums around the U.S. and Canada, and has appeared on numerous radio and television programs.

William has worked with athletes ranging from professional bodybuilders, golfers, fitness contestants, to police and military personnel.

He can be contacted at: PO Box 812430
Wellesley MA. 02482.
Email: wbrink@earthlink.net

Article References:

(1) Farnsworth E, Luscombe ND, Noakes M, Wittert G, Argyiou E, Clifton PM. Effect of a high-protein, energy-restricted diet on body composition, glycemic control, and lipid concentrations in overweight and obese hyperinsulinemic men and women. Am J Clin Nutr. 2003 Jul;78(1):31-9.

(2) Baba NH, Sawaya S, Torbay N, Habbal Z, Azar S, Hashim SA. High protein vs high carbohydrate hypoenergetic diet for the treatment of obese hyperinsulinemic subjects. Int J Obes Relat Metab Disord. 1999 Nov;23(11):1202-6.

(3) Parker B, Noakes M, Luscombe N, Clifton P. Effect of a high-protein, high-monounsaturated fat weight loss diet on glycemic control and lipid levels in type 2 diabetes. Diabetes Care. 2002 Mar;25(3):425-30.

(4) Skov AR, Toubro S, Ronn B, Holm L, Astrup A.Randomized trial on protein vs carbohydrate in ad libitum fat reduced diet for the treatment of obesity. Int J Obes Relat Metab Disord. 1999 May;23(5):528-36.

(5) Piatti PM, Monti F, Fermo I, Baruffaldi L, Nasser R, Santambrogio G, Librenti MC, Galli-Kienle M, Pontiroli AE, Pozza G. Hypocaloric high-protein diet improves glucose oxidation and spares lean body mass: comparison to hypocaloric high-carbohydrate diet. Metabolism. 1994 Dec;43(12):1481-7.

(6) Layman DK, Boileau RA, Erickson DJ, Painter JE, Shiue H, Sather C, Christou DD. A reduced ratio of dietary carbohydrate to protein improves body composition and blood lipid profiles during weight loss in adult women. J Nutr. 2003 Feb;133(2):411-7.

(7) Golay A, Eigenheer C, Morel Y, Kujawski P, Lehmann T, de Tonnac N. Weight-loss with low or high carbohydrate diet? Int J Obes Relat Metab Disord. 1996 Dec;20(12):1067-72.

(8) Meckling KA, Gauthier M, Grubb R, Sanford J. Effects of a hypocaloric, low-carbohydrate diet on weight loss, blood lipids, blood pressure, glucose tolerance, and body composition in free-living overweight women. Can J Physiol Pharmacol. 2002 Nov;80(11):1095-105.

(9) Borkman M, Campbell LV, Chisholm DJ, Storlien LH. Comparison of the effects on insulin sensitivity of high carbohydrate and high fat diets in normal subjects. J Clin Endocrinol Metab. 1991 Feb;72(2):432-7.

(10) Brehm BJ, Seeley RJ, Daniels SR, D'Alessio DA. A randomized trial comparing a very low carbohydrate diet and a calorie-restricted low fat diet on body weight and cardiovascular risk factors in healthy women. J Clin Endocrinol Metab. 2003 Apr;88(4):1617-23.

(11) Garrow JS, Durrant M, Blaza S, Wilkins D, Royston P, Sunkin S. The effect of meal frequency and protein concentration on the composition of the weight lost by obese subjects. Br J Nutr. 1981 Jan;45(1):5-15.

(12) Agus MS, Swain JF, Larson CL, Eckert EA, Ludwig DS. Dietary composition and physiologic adaptations to energy restriction.Am J Clin Nutr. 2000 Apr;71(4):901-7."

02-18-2005, 10:23 PM
couldnt agree more adam...

03-04-2005, 07:31 PM
Well, still no internet for me.(at home today)
yesterday i benched 265x4, that was cool.
2 days prior i deaded 4.5pps with a 475miss. 4pps i smoked.
my new gym is kickass. its shanekerrs gym in halifax.
Shane, if you see a guy in a sleeveless sydney powerlifting shirt, say hey.

03-04-2005, 08:35 PM
damn no internet must suck bro.. but your still putting up some good #s regardless..

03-05-2005, 12:06 AM
Just thought I'd stop in, Journals been a good read. As was, your westside artical :)

Nice lifting on the 565, partial or not, **** hot!

03-05-2005, 03:11 PM
thanks vke

At home today so i hit up some Deads
deads 135 225blah blah blah 455x3!!!!!!!!with belt
zerchers 135,225,blah,blah, 405x1 pretty smooth, 455xmiss, Friend got 425(lifting for under 6months) so i got jelous/fired up(in a good way;)) 455x1!!!!!!!!!!!!tough as hell. had belt on
called it quits.
old PR on deads was 405x3. Upping it by 50lbs aint so bad:D
old zercher PR was 430/435, so the 455 was ace.

03-05-2005, 03:13 PM
My supps as of today are:

vit c
multi vit
flax oil (puke)

03-05-2005, 03:27 PM
old zercher PR was 430/435, so the 455 was ace.

Holy crap, that's a lot of weight on the zerchers, I can't even imagine holding that much weight on my arms :omg:

03-07-2005, 11:02 AM
Hey man, quick question about the diet...why so many shakes and bars? Have you tried duplicating that exact macronutrient breakdown with natural foods? I'd think non-processed foods would yeild better results, and be more healthy for you.

Not to mention, that amount of bars/shakes would tear up my ass pretty good. lol

03-07-2005, 04:21 PM
Up 50 lbs on dead PR!!! Nice! That's movin' some weight for real.

03-10-2005, 09:28 AM
Gino - I haven't tried that yet as it would be far to costly.
I am sure i would get better results, but the bars and shakes i have were cheap to buy and real food isn't so cheap.
Tim - Thanks

i work out everysecond day still, i just don't have access to post alot.
bench 265x4 couple days ago and last week. Easier this time though
squats no gear 315x5 yesterday, they weere purty;)

I got some killer deals on supps yesterday. promax bars@5$box. 5lbs of nitrotech and cytosport @ 10$each.
Swole for 10bucks.
and 2 weeks ago i got 120gram creapure for 2bucks each
<<<<Deal king:D

And I'm suppose to do a 'photo-shoot' next wedsday for a mag. Its only going to be one pic i think, but oh well. I hear an ab shoot. No money involved.

03-10-2005, 11:12 AM
Gino - I haven't tried that yet as it would be far to costly.
I am sure i would get better results, but the bars and shakes i have were cheap to buy and real food isn't so cheap.

Is food a lot more expensive in Nova Scotia?

I get chicken breast for $1.99/lb. That's like 40g protein for $0.65. And a dozen eggs for $1.50. That's 40g protein for $0.63.

03-10-2005, 11:53 AM
gino, Canadian food prices are higher across the board compared to US prices, on just about EVERYTHING

you might be able to get a dozen small/med eggs for $1.50 on sale but it's more likely to be $1.89 or $1.99... if you want large, it's more. If you want free run, it's more. If you want organic, you're looking at $4++ a dozen. It's insane.

03-11-2005, 09:28 AM
I wish it were 1.99/lbs here. Usual price on chicken breast is 5-6$per lbs.
And as cal said EVERYTHING cost way more in canada. Cheapest i can even find eggs is 2.07 or a bit more. Even tuna hear cost 0.99$ a can unless its on sale......but i despise tuna with a passion;)
I get to test out the swole today. I'll see what all the hype was about(i presume nothing)

03-11-2005, 10:11 AM
I wish it were 1.99/lbs here. Usual price on chicken breast is 5-6$per lbs.

Wow, that's expensive. Some foods can be expensive here in Mexico too, but I get chicken breasts around $2 dlls per pound. Beef and fish are another story though.

03-13-2005, 11:36 AM
2 days ago i benched 275 for 2.75reps
im typiccally doing 4sets of 8-12 on my tricep accessary movements. usually IEOE

today is squat/dead day.
im thinkin ill go up to 335for 1-3 on squats, deads i might rep out 405.
Got the belt with me today.

03-13-2005, 03:22 PM
damn A mack 455 on zerchers is crazy, and ace benching 275 for almost 3 reps..

03-15-2005, 11:21 AM
squats up to 335x3 ez 355x2 ez
deads up to 455 pretty ez
decline abs 12,11,10,9,8.......3,2,1 bah
and in a rush......as usuall

new ****
no2, 2 bottles....10bucks a bottle;) box of kong bars, ripped fule 3 bottles 5buucks for all 3!
tomorow is pic day
Right now i think im at my leanest ever. still hangin 180too

03-15-2005, 01:19 PM
where do you find these insanely good deals on supps?

is it like Trailer Park Boys? Somebody getting a shipment off a boat and somehow it fails to make it to the delivery truck and then he sells it out of the trunk of his 1978 Pontiac?

03-15-2005, 03:24 PM
damn adam good deals all around bro.. i think you may like the No2 just cause you feel jacked all day which is pretty cool..

nice lifting BTW

03-16-2005, 09:03 AM
Cal, its our secret;)

actually, its just products that were returned to the sup shop and i get ahold of em

lil, thanks

the n02 brought out some more veins after i got a pump, i defininatly would not pay full price, hell, even half price would be too much

yesterdays bench = ****in ace!!!!

started out with 225x10!!! then, 245x7!!!!!!!! then i just stuck on 185 and banged out 17 followed by 11 as fast as possible
IEOE 3sets with the 35's
db swings 3 sets, explained below
chins 17
serratus lift 2 sets on iso incline
my bench is going awesome. My form was not the best on the 245set. so i thought, Why?? I answered myself. I didn't do db swings in ~6weeks.
I did swings with 15 and they were extremely hard(shoulda been light)
I think next bench day ill see how 285 moves.
Still no god damn internet at my place. ****in complications again.
Its been a rough week for me(other than training) so hopefully next week will be better. School ius still enjoyable. Just settin up EI, car breaking on me, getting to school requires me to bum mny unclews car, which requires me to leave school early to take him to work then get him at 12.30(he works 2 full time jobs.)The kong bars are awesome that i got. taste great and 460cals . they came in handy yesterday and today.
I go today for the pics for the magazine. Im looking lean now so ill try to get some shadows to do tricks;)

03-16-2005, 02:35 PM
magazine? what? that sounds pretty cool.. anyways damn on the bench your strength seeems to be going really really well bro

03-19-2005, 10:29 AM
well, this week started out very tough.......
then it turned out ace!
MY EI got processed so im getting 157.00per week and 75$/week for living expenses. Since my EI went thru i could finally strart the job hunt.
It wasnt like last time
Went to first business, no resume, casual dress, got hired on spot;) Thats a double ace in my books.
so now i can earn 50more $ a week along with my EI .
99.9999% done getting internet at my apartment.

workout highlights
squats RAW up to 365x2.5
zerchers in there rack(bar on top of knee cap when standing) up to 405 single
****ed off
zerchers were awesome! 225x5 was hard. I cranked the tunes and just told my self i have NO reason not to do 315. I did the same with 365(but for a double) and 405x1.
I took a peak in the mirror on the 405 when i was half way up, man, did i look scary! lol
Had every vein in existance out for a visit, shoulder straitions, neck looked like 19".....it was sweet;)
benching today. if i feel strong i will do 285. if not, ill wait 5 more days.

03-19-2005, 10:31 AM
Nice squatting bro. You coming to moncton or what?

03-19-2005, 10:38 AM
not sure yet. Im hoping to but i think it might be a last minute sorta thing. Seeing as i won't be workin this weekend coming or the following one ill have to ask for the moncton show off.
I'll be talking with ya on msn easter weekend.

forgot to add.
squats were with a belt
zerchers were NO belt

03-21-2005, 04:50 PM
internet is still up in the ****in air:angry:
II can't get cable internet cause we have Bell expressVu and the cable company said if we have them, no internet. Buncha nazi's;)

training is ace
bench highlights
285x2???? i think the bar was light(not standard bar?_
ummm, i did like a thousand more sets of bnench after theat, mainly cloisegrip.

squats today
up to an EZ as **** 385 with only a belt
then 315x6 no belt or nothing
5sets of good ams

the NOx2 is taking effect. Cardio is now painful with the leg pump, i keep getting SSTLS (shorts stuck to legs syndrome)
After the bench workout i had some major pump in the arms.
3 people in the last 36 hours said i look alot bigger lol
and today my lower back pump was extreme.
on the gym scale(cheapy bathroom scale) i weigh 185 postworkout.
AND..... the big news of the month, my lat vein is back!!! well, the left one lol
next bench session i WILL do 290.
next squat session i WILL do 395 minumum.

03-21-2005, 04:51 PM
Awesome, just noticed i can update my sig this weekend:)

03-21-2005, 05:31 PM
some good training with big #S going on adam..

03-23-2005, 01:58 PM
da becnh
135,185,blah,blah, 255x1Smoked it! 290x1 Not the prettiest, expl;ained below
closegrip 240x8 250x6!! 185x18 i sprinted the first 12 like speed reps
3 sets of IEOE 35x12
db rows 110x12,10,8
Ace benching again. The 290 i said no hand off to spotter....well, i couldn't get it out. I got out 285 last time without 'too much' trouble but i wasn't set up awesome this time. After i tried 3times to get it out i told him to hand it out. i got the rep but the 3 tries made it much harder then it shoulda been.
I got the pic done today for the mag. Its Called 'Nxet'(not a typo) Its just an atlantic canada magazine. In the pic im holding a 5lbs ON container. I should have the pic here soon cause im getting it emailed to me.
I will be doing squats probly on saturday, but nothing definate. No cardio tomorrow cause im heading to a pub crawl.

03-23-2005, 02:01 PM
I'm still not sure of my weight cause i don't have a scale and neither does my gym(a good scale that is).
Today it said 183 and it usually says 185.
The arginine akg rocks. That + my workout shake = instant recovery.
I will not be buying it though. Unless i can get it the same way as last time.

03-26-2005, 03:35 PM
Got weighed at home, said 180 which is usually accurate.

squats 135x5 225x3 275x3Belt 315x1-3? 365x1 395x1!! 365x4!!!!! 375x2NO Belt!
done, outta time
WOW!!! Today was wicked. The 135 felt awesome, 225 felt 'good', 275 Felt perfect, as did 315, 365 is outta my memory now, 395 was a slower rep - not too slow though, 365x4 was beasty, 375x2 i did the first rep and wondered why i didn't feel tight - then i realised i forgot the belt - i said **** it and hit off the second rep.

03-29-2005, 04:21 PM
well ****
saturdays workout was the only good thing that happended since friday.
I found out last night that i have "insuffeiceint ****ing funds" so i had to look over my expenses for a couple hours last night.
My bills run up 800+ a month going with 3$ a day for food, and nothing else. Its mainly my car which cost 600 a month to kep going - car payments + gas(****) + insurance = Too much goddamn money
so i spent today pissed off.
oh, forgot to add mondays workout
35x8 185xouch,ouch,ouch 225xouch 265xpainful ugly as sin triple
I ****ed off at this point

so today i got revenge
iso pulldows 4ppsx7,8 Big PR
bech 225xez 275x1 295x1....but, of cource, as soon as i struggled he gave a little help so that doesnt count
closegrip 225x9 245x5?
20mins@bike@heart attack velocity
hapkidos cool
get pissed off again at my financial situation

03-29-2005, 04:24 PM
pic from supp ad.
Considering we had to just take a single pic and use it(no looking over) i'd say it came out pretty good.

its 450kb's so i'll have to send it to skinny so he can shrink it. I still dont and won't be getting the internet cause as of now its an issue buying food.

03-29-2005, 04:33 PM
im getting ****ing pissed with this library computer, can't do ****.
try this
if not, oh well

03-29-2005, 06:46 PM
workouts looking good. I plan to try westside one of these times...will have to ask you for some pointers. Farmers walks have always intrigued me, along with all those fancy bands and chains.

03-30-2005, 08:55 AM
i was testy yesterday
probly won't be working out tonight.
I'll be doing squats on sunday and will do 405 with just a belt.
My tris are dead from the 2days in a row workouts.
i guess thats all the news

03-30-2005, 08:59 AM
and i emailed the pic to skinny so he can hopefully *hint hint* resize and upload it.

03-30-2005, 09:00 AM
I'll do it tonight when I'm home. Pic looks good, despite being skinny. :D

03-30-2005, 05:21 PM
went to the EI office today....straightened out my claim and found out i can be paid for 12hours a week vs. 8.
soooo, mood today was/is much better.
my celebration of happyness consisted of 25mins of bike followed by a tan. Damn, i'm good to myself lol
i still didnt get my security license so i didnt get to start working yet.
once im doing 12 hours a week + school 9-4 plus cash job + walking to library to go on net = i'll be busy as ****, yet again.
my plans have somewhatchanged for next year. I was going to apply to holland college next month but im going to hold off for a few years. In the meantime i will get a job with a municipal police force(after the completion of this program), then pay off the debts(15G for school + 5G for car + 1G for dad) and save enough money to pay for my policeing accedemy in a lump sum(so interest doesn't bite me in the ass)
I'm also looking at working far away from home for a while. 2 main reasons: better pay, an experiance.
rcmp is pretty much out of the question. Reason: I'm a white male. There all for the minoriteis now and I don't quite fit there criteria.
damn, that was a long post for me. I'll go eat.

03-30-2005, 05:22 PM
and ill slap up the pic tomorrow.
Skinny resized it to a skinnier version that can fit on the wbb server, only problem is these gayass computers won't let me save.
I'll make a new thread in members pics.

03-31-2005, 02:28 PM
25mins on bike
kept heartrate ay 155-189. Good workout.

04-02-2005, 12:45 PM
Who is happy?
Me!!!!!!!! LOL

bench 135x8 185x3 225x1 275x1 295x1 I would say EZ but......ummmmm....what the hell, EZ:D
closegrip 225x10!,10!!!! 185x15 Good considering...
IEOE 35x12EZ 40x8-10? Not EZ
DB rows 110x12!!!!!! 120x12!!!!!!!!!!!!!!!!!!!!!!
chins ~15, paused reps 8
Now another question.
Who is going to bench 300 RAW in 5 days?
squats tommorrow, shall 405 go with just a belt? Yes!!
I went to a BB show this morning, just the pre-judgeing so far. It was good. Afyter i see the night show I'll probly know if i want to hit up a show somewheres. There are some phenomenal physicques(sp??) so far. Theres one women who IMO would do awersome at a national level. She has a gauranteed win here. I got like 70 pics just from pre-judgeing on the digi and i'll probly take some vids tonight.

04-02-2005, 01:00 PM
you are a strong ass mofo......!

04-02-2005, 01:16 PM
EZ! Monster EZ. Great lifts Adam.

04-04-2005, 01:27 PM
yesterday squats
squats 135,225,275xa bunch 315x5Belt 365x2belt
Felt like dying so i left.
Well, ill explain my lifting.

sat morning the pre-judgeing was cool, then afternoon was busy eating, night show went from 6.30 till 11.00, it was pretty cool, cool enough that i would consider doing a show next time around. After the show went to a party, we all ****ed off at 12 for the bar, a good time was had;) got back 4.00 and waited up for the rest of the crew till 4.30. Finally woke up at 9.30 and was hungry, problem, there was no food were i crashed! sooooo, got home at 12.30 and ate, alot. passed out at 1pm, slept thru the alarm and got up at 6.30. Was disoreinted till 7 and relized the gym closed at 9.00. So i grabbed a quick bite for the gut and went off. I felt like **** from the get go. Everything felt heavy and blah. All the squats were ATF because i got lazy every rep and just waited till i couldn't go any lower before i pushed up.
I got like 100 more pics of the contest to but i was sitting far away for the night show. Girl from my gym took 5th for the womens open and it was her first show, shes only 20 too so it made it better.

04-05-2005, 04:24 PM
Da Becnh
bench barx8 95x8 135x5 185x3 225x1 275x1 300x1!!!!!!!!!!!!!!
closegrip 250x7!!!!!!!!!!!!!!!!!!!!
IEOE 3 sets
db rows 120x12,10,8
Finally did it! 300 RAW!! And that was 100% gaurantee no help from spotter, i watched him and his hands never went near. DB rows were sweet to

04-05-2005, 04:25 PM
And in 5 days i 'probly' won't be doing a heavy bench. My CNS must be near total fried by now so i'll give an easy week.
Today i only did 1 set of bench to go easy on the joiunts

04-05-2005, 04:32 PM
Great benching Adam! You'll always remember your first raw 300lb bench. Thats a milestone right there.

04-06-2005, 09:03 AM
Thanks man
I got the 303 with the shirt before but this is alot more in my mind(even thiough the shirt was paused)

04-07-2005, 05:16 PM
Official burnt out(posterior wise at least)
squats 135x8 225x6 275x3-5felt heavy 315x2heavy 365x1heavier 405xsquish 315x6Mhew 225x4??Got lazzy;)
zerchers 275xsome, heavy 315x1hewsavy 365x2****in heavy:(
time to **** off
Well, i did better then i thought the last ~8weeks making progreess, now the body is in reverse mode.
but........on the bright side i got more sweet deals on supps. $80.00 for ~400bucks of ****:)
more swole:cool: more nox2:cool: 4lbs of whey isolate, like 15lbs of blend/concentrate, ephedrine, other ****.
Start work officially on saturday. So now i might have 10bucks a week for me!!! Still can't afford pretty much anything though:(
bench tentative on sat. probly not though.
and.....i was talking to a guy i always see at the gym. He's into strongman **** and some oly lifting, has competed in all-streength, ~5'10 220, and........he does zerchers! First person EVER that has heard of them(without me tellin) let alone do them.
Him and a group do strongman **** on saturdays and he asked me to come alone, cant this week cause workin but maybe next sat. Ace.

04-07-2005, 05:24 PM
do you really need all those supps? Food is bettar :evillaugh

04-07-2005, 05:29 PM
Bah foods way to pricey. And with my Nitrotech I'll get Huuuuuge GuNz:cool:

Forgot to mention i got 6dozen eggs and ill be getting more as the wek goes on.
There usually ~2.40 now there on sale for 1.50.
Cheap protein!

04-07-2005, 05:39 PM
you're in Nova Scotia, mate!

yuo should be buying your eggs from some unwashed farmer who barely speaks english for $1.50 a dozen anyway

04-08-2005, 09:06 AM
Hmmmm, you know what, thats a good idea;)

oh, therres rumours that the gym scale weighs 5lbs light so in that case i'm holdin 190 right now.
With summer coming and the warmer weather finally hear i'll start dropping some BF do to more outside activity too.
Alot of **** is on my mind now so im goin jet.

04-11-2005, 09:15 AM
Bah. I'm tired.
Worked 15 hours on Saturday and 12 yesterday(noon to midnight) and had to get up early for schhool.
I'm still getting my nutrition in........thanks to 2 bags of cookies along with pro. bars and 4shakes during shift:D

04-13-2005, 09:34 AM
Havent trained since friday, and wont be today.
To busy with school projects/assignments/work/other ****.
last night i was busy as **** from waking at 7.00am till 3.30am. Today i feel like ****.

04-13-2005, 09:36 AM
That post makes it apear that im very angry with all the astricts.....but im not:)

04-13-2005, 05:37 PM
Ate about 0.5lbs of mints, got a sugar high, went and did cardio:)
i sweated like 18liters of water, and i strarted sweating within 3 minutes of starting? it was weird.

My new/already doing most of it diet, for the first 8 hours of the day is:
wake: 12ounce milk/skim 2scoops of choc mint pro with 1 pack of instant oatmeal
school, break 1: 1/2bar
lunch: double scoops shake
break 2: 1/2 bar
wake is 7.30 and break 2 is ~2.30
then i tackle a half dozen eggs sometime after that.

The last 3 weeks i was doing:
wake, 2scoops w/12ounce skim, 1pack oatmeal
lunch bar
no break food

i didn't lose any size(that i can tell) from doing that so the extra 50grams of pro can only do me good

'should' be training tomorrow, deads it would be
got hapkido tommoro to

im workin either 2 8hour or 2 12 hour shifts on the weekend. depending on how much work and if i go out sat night i may/may not train.
Still workin on getting me a cash job. I got one now but only for 4 hours a week, looking for ~8-12 more hours.
Meet is now approaching and as usuall training is on the way down hill. Right now it isn't a top priority.

04-14-2005, 03:23 PM
deads 135 etc,etc 405x3ugly and slow.....but not to difficult
partial 405x3double overhand suppersetted with alter.grip for ~6
went to do 455 for a single, chalked up, looked at my hands, and noticed a quater sized red spot. yup, i was torn open.
Usually i would continue but with the meet coming up i want my hand to be healed for it.
called it quits after that.
Im still busy as **** with projects and tests so my life has gone to esentially nothing again. Weekend is work so thats ****ed up for me too.
Still zero chanceb of gettin internet at my apt.
coming to the library suckjs because im on a 30minute timer and you can only go on once a day.
I can't wait until retirement.

04-16-2005, 11:34 AM
bench closegrip 225x6paused 225x10touch n'go 245x6!! 185x10 lol
chins 3 sets of 12-15
had to goto work
THAT was a good day, THAT was yesterday.

today, get ready, get tanned, go to sobeys to get cookies for work, about 500' from home, WHAM. Slammed into a 02 chev cavalier.
**** i say.
I didn't even get pissed, moreless just frustrated that i had to call off work. IMO is was 100% other persons fault. I was going straight thru intersewction on a green and they decided to try racein me thru by makin a left. What ****ed them up is that once they made half the turn, the hesitated and slammed the brakes when they say me coming. No injuries for either party but i was startled.
Adam's key to staying safe while driveing:
Don't Hesitate!!(when you pull out in front of someone.)
I woulda went around them but the traffic lights were there so that was a no go. I hit her front passenger door. This shows that she cut me off more then i slammed her.
now no car
no money(pretty much)
cant work

on the bright side i had my thinkin cap on yesterday.
to sum it up, i thought of how i can get EI and get paid for working, very slyly;)
I love makin up words:D

04-18-2005, 02:39 PM
insurance company called me today and asked what happend.
Then the faultee's insurance company called, said thay would pay for everything writeoff or not AND get me a rent-a-car.
rent a car calls me and they pick me up. Go to rentacars office and they tell me they cant rent me a car. I was like "??????". Im under 21 and i didnt have collision insurance on my car so they wont rent to me.
I get a cab back home. 30bucks!!
Faultee's insurance calls me and tells me i can't rent the car now, no ****. I tell them that they ARE paying for my cab ride home.
I still need a way to school everyday.
They say the max they can give is 20bucks a day. I demand more to no avail:(
they say 2 weeks is a rough guess on how long the repairs will take(they still didn't see the car yet)
so there going to give me 100bucks every 5 days and the 30bucks i paid for the cab.
They asked if i could get the bus. Silly me doesn't think the bus comes to this area :angel:
so im schedualed to work only sunday and i can arrange for those drives.

Off the topic: I must be ST's twin. He said he cuts and gains fat quick. After just ~5 days of eating loads and loads of candy my ab definition is almost gone :cry: probly just alot of water retantion, still scary though.

For me: Ask cousin mike about HPD

04-19-2005, 09:19 AM
well, not training today. Appraser still didn't contact me about the car.
I'm still looking forward to retirement.

04-19-2005, 09:29 AM
You realize all of this is karma for calling me fat through text messages ....

04-25-2005, 01:42 PM
finally got a free second.
I lifted a coupole days ago
benched, 265 for a perty paused single
then some more
still without an auto but i have one coming on wednesday.
my second's over, later.

04-25-2005, 01:46 PM
and after benchin i got weighed on a professional scale
so i probly was around 186-189 last month

04-26-2005, 05:42 PM
well, didn't end up training for the last fewdays, won't be tomorrow either. On thursday i have gym with school in the A.M. so i'll hit up some squats and deads.
Today i took the IPDTI course through hapkido.(international police defense tactics instatute.....or somethin)
It was a 8-5 course, was very cool.
Skinny, you should see if your school offers thecourse.
Comps shuttin dopwn, gtg

04-28-2005, 04:34 PM

I worked out

Squats with da belt:cool: 135,225,275xsome 315x2 365x2! 315x4?
Deads up to an EZ 4 plate pull
3 sets of decline situps
I was pretty impressed with this workout, considering i didnt do any lower body stuff for 2 weeks. Squats felt heavy at the 225 mark, then i just ignored the heavy feeling, and cranked the tunes for the 365x2.
Deads were ace! I had 'perfect' form. Well, it felt perfect to me and the weight was simple. Maybe i need to take a couple months of lifting before next meet:scratch:
abs.....were abs.
I just picked up 3.8lbs of nlarge for 10bucks, and 6lbs of EAS protein for......lets just say cheap;)
I got my car last night so now my mood is back in the happy zone.
I went for a ridealong with the police last night, it was very cool. I'll be doing it again.
GTG, times up.

04-30-2005, 07:46 AM
2 workouts in a row!......well, 2 days in a row:D

bench 95,135xa bunch 185x3 225x1 255x1pretty pretty, paused 275x1paused with a lot of energy to spare
225x6paused! 200x15!!!!!!holy ****!Touch'n'go 250x4?
DB rows 100x15!OMF! 130x8ugly ones:thumbup:
Woot! I was really happy with this workout.
Currently shopping for a bicycle and shoes, hope to not spend a ton.
My friend is Ebay

05-02-2005, 04:58 PM
Squatds up to 365 for 3 singles with belt
Deads up to 405
hmmmm, i don't know if i did abs?
bench tommoro......i think.

Got a load of deals on supps today, god bless returns and Best before dates;)

05-02-2005, 05:22 PM
you need to start sharing these great deals of yours

05-03-2005, 01:36 PM
I do locally. Just take a drive by;)

bench 135,225,whatever 255x1paused and commands, smokked it 225x7paused!! another set??
db rows 110x10,11SS with chins10-12?SS with dips15
That was the last lift before meet.

Bought myself some wheels today. A Raleigh bike, no suspension or any fancy ****. Nice helmet to protect the cranial:idea: Went for a hilly 4km ride. Quads blew up to like 40inches.....well....not really, maybe 20":scratch:

05-03-2005, 02:00 PM
Maybe 20" combined. While wearing snowpants.

05-05-2005, 02:17 PM
well right now they must be 20.0001 cause i just finished a ride and there mega pumped:nod:

life has almost stabalised again, once i get the meet over with i have to re-evaluate everything.
Also, im going to start going to a speech therapist. Since the accident my voice changed. At first after the accident i couldn't talk without getting winded(No effecientcy in my vocals) now i just find it hard to talk loud. When i get tired i sound like im drunk lol
Insurance will cover the bill since it is a problem directly related to the crash. Just now that i'm deeply pursuing policing i NEED to have a loud/stern voice when talking with peeps.

I laugh at my cardio ability now. I did about a 4-5km bike and was winded. I used to bike a minumum of 50km's a day, everyday, when i was 15. I'll blame work for my lack o'cardio;)

05-09-2005, 01:23 PM
Weighed in at 82.5kg on the dot. Had my usual breakfast of a shake and oatmeal.

1. 150.0kg Ace
2. 167.5kg Cut depth, no go
3. 175.0? nope

1. 110.0kg ace
2. 120.0kg Got called for something, so no go
3. 125.0kg Powered it up

1. 202.5 ace
2. 215.0kg Ace again
3. 222.5kg Ace!!!!!!! Motha****aace!

total 497.5kg
Gear used - Asics shoes, sneakers, belt, old champoin suit from a 242 lifter(essentially a singlet), that was it, so basically RAW.

Squats - 1st attempt was simple and fast. 2nsd cut depth. 3rd i went forward a bit so the spotters moved in action, goodon their part.
bench - 1st kaboom. 2nd mhew, i said enuf of this 'weak' shiot, and got myself all fired up, I have to make my ego grow for meets. 3rd i got it strong'
Deads - Werd;) 1st felt heavy but it was strogn. 2nd went ace. 3rd i wanted to show the crowd who's the man lol Gave a big grin once i lockaed it out.
Their was NO knee wraps or baby powered used. Only chakl.

bench only
1st 117.5kg Who's the man? Me:D
2nd 127.5kg Im still the man;)
3rd 132.5kg BAck to a little kid, only got it half way. 291 is far more t hen i thought i would be able to control raw though.


squat: 150.0kg 330lbs
bench: 125.0kg 275 lbs
dead: 222.5kg 490lbs
benchonly 175.5kg 281lbs

It was a meet that was r un perfectly. ~50lifters it went frlm 9.30 to 7.30.
My habnds hurt from typing, Ill try to update more tomorro.