The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Its no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Senior Member Allen Cress's Avatar
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    Contest prep 2010!

    After 2 weeks off training and diet its time to get down to buisness. I am 14 weeks out from my contest and will be gradually getting back into training this week with a slightly lower intensity level since I've been off for 2 weeks.

    I am starting my diet at 3000 calories. My starting weight is 210 lbs.

    I will be doing a 6 day bodypart split routine. For cardio I will be doing 2 Ab/Core circuits per week and 2 different complexes as well.

    I'm looking forward to seeing the progress made during this past off season and stepping back on stage. Hope you guys enjoy the Journal. I will post pics every few weeks.

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  3. #2
    Senior Member Allen Cress's Avatar
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    Today I did my first complex of the week after my regular weight training session. I was in extreme oxygen debt. EPOC was huge today.

    The complex was a shoulder girdle/core oriented blast.

    All were done for 5 reps each side and done for 4 sets:
    1a) Single arm DB Clean & Press
    1b) Single arm DB front swing
    1c) Side lateral throw from the ground
    1d) Heavy bent laterals with swing

    This is how you burn off fat!!

  4. #3
    Moderator Off Road's Avatar
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    Quote Originally Posted by Acress View Post
    All were done for 5 reps each side and done for 4 sets:
    1a) Single arm DB Clean & Press
    1b) Single arm DB front swing
    1c) Side lateral throw from the ground
    1d) Heavy bent laterals with swing

    This is how you burn off fat!!
    Holy cow that looks brutal
    Much respect for being able to crank that out.
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    Off Road Journal

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  5. #4
    Senior Member DMedley's Avatar
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    Quote Originally Posted by Acress View Post
    Today I did my first complex of the week after my regular weight training session. I was in extreme oxygen debt. EPOC was huge today.

    The complex was a shoulder girdle/core oriented blast.

    All were done for 5 reps each side and done for 4 sets:
    1a) Single arm DB Clean & Press
    1b) Single arm DB front swing
    1c) Side lateral throw from the ground
    1d) Heavy bent laterals with swing

    This is how you burn off fat!!
    Alan, are you doing a complex at the end of each workout? Do you ever do them on the off days?

  6. #5
    Senior Member Allen Cress's Avatar
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    Quote Originally Posted by DMedley View Post
    Alan, are you doing a complex at the end of each workout? Do you ever do them on the off days?
    I am only doing complexes twice a week and 2 other days I am doing ab/core circuits consisting of 9 exercises done back to back and for 4-5 rounds.

    I never do complexes on off days, but where I place them depends on the context of the program. They could be integrated into the main workout or done after. For this particular program they are done after. I am doing a 6 day split so I need my one day off to rest and recover.

  7. #6
    Senior Member Allen Cress's Avatar
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    I just finished my first week back to training and diet and have lost 4 lbs and am at 204 lbs. I am 13 weeks out.

    After training Hamstrings and Traps today I did 3 sets of Quad Blasts follwed by 3 sets of Step ups into Reverse Lunge combo. I could barely walk at this point or breathe.
    Last edited by Allen Cress; 01-16-2010 at 09:57 AM.

  8. #7
    WBB Team Captain Coke's Avatar
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    I took a look at your site, you have a very nice training operation...good luck with future plans Allen.

  9. #8
    Senior Member Allen Cress's Avatar
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    Quote Originally Posted by CoCoa View Post
    I took a look at your site, you have a very nice training operation...good luck with future plans Allen.
    It has grown a lot in the past 6 years and continues to do so. Thanks for the support.

  10. #9
    Lifting junkie. AKMass's Avatar
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    I'll be watching this log. Did you take before pics at 210 lbs?
    5'10"
    180

    Ultra Nasty Hypertrophy journal (HCT-12)-http://www.wannabebig.com/forums/sho...rnal!-(HCT-12)

    Old My 5-3-1 Journal:http://www.wannabebig.com/forums/sho...d.php?t=132576

  11. #10
    Senior Member Allen Cress's Avatar
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    Quote Originally Posted by AKMass View Post
    I'll be watching this log. Did you take before pics at 210 lbs?
    Here are a couple pics I took before I took my 2 week break weighing 215lbs.
    Attached Images Attached Images

  12. #11
    Lifting junkie. AKMass's Avatar
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    Quote Originally Posted by Acress View Post
    Here are a couple pics I took before I took my 2 week break weighing 215lbs.
    Lookin thick! What did you weigh in your avatar pic?
    5'10"
    180

    Ultra Nasty Hypertrophy journal (HCT-12)-http://www.wannabebig.com/forums/sho...rnal!-(HCT-12)

    Old My 5-3-1 Journal:http://www.wannabebig.com/forums/sho...d.php?t=132576

  13. #12
    Senior Member Allen Cress's Avatar
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    Quote Originally Posted by AKMass View Post
    Lookin thick! What did you weigh in your avatar pic?
    185 lbs

  14. #13
    Softball hoe cant hit bombz's Avatar
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    Quote Originally Posted by Acress View Post
    185 lbs

    Will be very interested to see the pics for this contest compared to your site pics.
    Bench: Half a subway club
    Squat: to pee
    Deadlift: no thanks


    don't let the 12" pythons fool you....i can run way faster scared than you can mad

  15. #14
    Senior Member Allen Cress's Avatar
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    Today hunger has increased and can tell my metabolic rate is increasing due to the training and complexes & circuits I'm doing at the end of workouts.

    Here is what my current diet looks like:

    Meal 1
    - 16 egg whites
    - 2 whole eggs
    - 3 shredded wheat biscuits

    Meal 2
    - 225 grams Chicken
    - 1 cup cooked rice

    Meal 3
    - 225g Chicken or 3 scoops Nitrean
    - 200g Potato

    Meal 4
    - 2 cans Tuna
    - 5 rice cakes

    Meal 5
    - 225g 96% lean beef
    - 200g potato or 1 cup rice

    Meal 6
    - 3 cups liquid egg whites or 225g Tilapia
    - 5g fish oil

    I've lost a total of 7 lbs in first 2 weeks of prep.
    Last edited by Allen Cress; 01-19-2010 at 09:58 PM.

  16. #15
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    Acress:

    Do you prefer to diet on a higher carb low fat plan? Do you find it works just aswell or you don't like the high fat approach?
    Being one of Scott Abels guys do you do cheat days during prep.?

    How is your 6 day plan set up? Isn't 6 days striaght training with extra cardio and circuits abit much ? LOL

    Wish you the best


    Marc
    Last edited by Mclovin1; 01-20-2010 at 10:47 AM.

  17. #16
    Senior Member Allen Cress's Avatar
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    Quote Originally Posted by Mclovin1 View Post
    Acress:

    Do you prefer to diet on a higher carb low fat plan? Do you find it works just aswell or you don't like the high fat approach?
    Being one of Scott Abels guys do you do cheat days during prep.?

    How is your 6 day plan set up? Isn't 6 days striaght training with extra cardio and circuits abit much ? LOL
    Myself I prefer a carb based diet. Its all individual and can be tweaked from prep to prep depending on the person. No one should do a straight high fat approach as glycogen is extremely important and carb days should be put in appropriately. I did a high fat approach during the first part of this past off season with one carb day mid week and it was fine then I switched back to high carbs. I have found over the years that my body will respond to whatever diet I use. This is not typical of your avaerage person though.

    I only have spike days if my body is downregulating and they are needed. 2 years ago I had 4 spike days during a 12 week prep and last year I only had 1 spike day at 4 weeks out during an 11 week prep.

    I'm doing a bodypart split over 6 days. For me its not too much because I've have a high workload capacity after years of proper progression. I'm 33 and have been training since I was 17. For the average trainee doing the complexes and circuits I'm doing would be too much especially during contest prep. I will tweak things as I go depending on how my recovery is as my body becomes depleted over the course of my prep. I am not doing any steady state cardio at this point.
    Last edited by Allen Cress; 01-20-2010 at 12:10 PM.

  18. #17
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    Thanks for the replys,

    Please keep the updates coming, myself and many others get motivation from reading such posts

    Marc

  19. #18
    Wannabebig New Member theos's Avatar
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    Lookin' great at 215 lbs...GOOD LUCK...

    theos

  20. #19
    WBB Team Captain Coke's Avatar
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    Looking super in those shots.

  21. #20
    Senior Member cphafner's Avatar
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    very cool. What show?
    My Journal
    http://wannabebigforums.com/showthread.php?t=119765

    I think this is possibly the all-time best response on WBB. - Jorge Sanchez

    "you're an animal eat like one damn it!" - Wikked1

    "Now we're finally getting to the chicken or the egg question," I grinned. "Did I eat all that food because my size gives me more of an appetite, or did I get to be this big because I've been forcing myself to eat like this for years?"

    From A Body Builder is Born

    i knew you were a beast but not that kinda of a beast that eats grown men and children.. lilmase

  22. #21
    Senior Member Allen Cress's Avatar
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    Quote Originally Posted by cphafner View Post
    very cool. What show?
    The Indiana Championships. I got 2nd in it last year.

  23. #22
    Senior Member cphafner's Avatar
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    Quote Originally Posted by Acress View Post
    The Indiana Championships. I got 2nd in it last year.
    Cool. I see some very high protein meals in there. 60-70g. Is that normal for you, or just pre contest?
    My Journal
    http://wannabebigforums.com/showthread.php?t=119765

    I think this is possibly the all-time best response on WBB. - Jorge Sanchez

    "you're an animal eat like one damn it!" - Wikked1

    "Now we're finally getting to the chicken or the egg question," I grinned. "Did I eat all that food because my size gives me more of an appetite, or did I get to be this big because I've been forcing myself to eat like this for years?"

    From A Body Builder is Born

    i knew you were a beast but not that kinda of a beast that eats grown men and children.. lilmase

  24. #23
    Senior Member Allen Cress's Avatar
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    Quote Originally Posted by cphafner View Post
    Cool. I see some very high protein meals in there. 60-70g. Is that normal for you, or just pre contest?
    Because I was eating 5000-6000 in off season this is normal for this prep. Its different year to year and adjust accordingly.

  25. #24
    Senior Member cphafner's Avatar
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    Quote Originally Posted by Acress View Post
    Because I was eating 5000-6000 in off season this is normal for this prep. Its different year to year and adjust accordingly.
    Gotcha. I'm looking forward to watching and learning in here.
    My Journal
    http://wannabebigforums.com/showthread.php?t=119765

    I think this is possibly the all-time best response on WBB. - Jorge Sanchez

    "you're an animal eat like one damn it!" - Wikked1

    "Now we're finally getting to the chicken or the egg question," I grinned. "Did I eat all that food because my size gives me more of an appetite, or did I get to be this big because I've been forcing myself to eat like this for years?"

    From A Body Builder is Born

    i knew you were a beast but not that kinda of a beast that eats grown men and children.. lilmase

  26. #25
    Moderator Off Road's Avatar
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    Quote Originally Posted by Acress View Post
    Because I was eating 5000-6000 in off season.
    Are those clean calories or are you a little looser in the off-season?
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