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Thread: Energy Legs!

  1. #1426
    Moderator Brian Hopper's Avatar
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    At the end of the day, people will remember the 1015 lb deadlift, not the 744 pound squat.
    Exactly!!!!
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  2. #1427
    A gallon a day, everyday! ThomasG's Avatar
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    Macros and calories from yesterday.

    Cal=3,257
    Net Carbs-216
    Fat-88
    Pro=290
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    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  3. #1428
    A gallon a day, everyday! ThomasG's Avatar
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    Todays
    Calories-2,877
    Net carb-211
    fat-75
    pro-276

    Fuuuk way to little calories!
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  4. #1429
    THE 800 QUEST NickAus's Avatar
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    Plenty of Protein!
    Squat briefs only 625 @ 210
    Bench geared 525 @ 210
    Deadlift geared 650 @ 220

    Captains of Crush #3

    Building Mighty Mitts...

  5. #1430
    A gallon a day, everyday! ThomasG's Avatar
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    Nutrition for today

    Cals=3,206
    Net C=227
    Fat=78
    Pro=306
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  6. #1431
    Continuing... Time+Patience's Avatar
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    Quote Originally Posted by ThomasG View Post
    Macros and calories from yesterday.

    Cal=3,257
    Net Carbs-216
    Fat-88
    Pro=290
    Quote Originally Posted by ThomasG View Post
    Todays
    Calories-2,877
    Net carb-211
    fat-75
    pro-276

    Fuuuk way to little calories!
    I gotta ask, what in the hell are you doing? You were just gaining off of 6,000 and you've dropped to around 3,000?

    Your carbs are very low if you are trying to keep your calories closer to 4,000, even if you added a simple cup of oatmeal, you'd get another 400 or so calories. Throw in a little bit of peanut butter and you're golden.

    I thought you would be getting in at least 3,500 calories, so a simple breakdown of:
    Carbs- 350-400
    Pro- 250-300
    Fat- 100

    That should get it done. With your metabolism you should be fine with the larger amounts of fat, which might even be that large with you.

    If you've been used to eatting a large amount of calories 3,500 calories should be a break for you. Not sure if you've played with carb manipulation before, but you could go with the basic route of lowering carbs a bit during your off days and increase the fats. Not sure if you hate eatting large quantities of carbs or not, but 400 grams of carbs sounds heavenly right now.

    Just my thought on what I've seen thus far.
    Last edited by Time+Patience; 04-07-2011 at 08:56 PM.
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  7. #1432
    A gallon a day, everyday! ThomasG's Avatar
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    Quote Originally Posted by Time+Patience View Post
    I gotta ask, what in the hell are you doing? You were just gaining off of 6,000 and you've dropped to around 3,000?

    Your carbs are very low if you are trying to keep your calories closer to 4,000, even if you added a simple cup of oatmeal, you'd get another 400 or so calories. Throw in a little bit of peanut butter and you're golden.

    I thought you would be getting in at least 3,500 calories, so a simple breakdown of:
    Carbs- 350-400
    Pro- 250-300
    Fat- 100

    That should get it done. With your metabolism you should be fine with the larger amounts of fat, which might even be that large with you.

    If you've been used to eatting a large amount of calories 3,500 calories should be a break for you. Not sure if you've played with carb manipulation before, but you could go with the basic route of lowering carbs a bit during your off days and increase the fats. Not sure if you hate eatting large quantities of carbs or not, but 400 grams of carbs sounds heavenly right now.

    Just my thought on what I've seen thus far.
    I am getting too little calories for sure.. Its hard for me to get this many calories through clean foods. Getting double the amount of these calories was easier with red meats, raw eggs, peanut better etc... I'm shooting for 40p/35c/25f which I have responded well to in the past. So in relation to percentages I'm doing pretty good. However, I may have to dirty it up a little or increase fats as its not practical to hit 4000 with 25% fat everyday. Yes I have done carb cycling before. As for increasing calories I'd rather do that through healthy fats than carbs. I also have a cheat day 1x/week for physiological and mental purposes. A few tbsps of peanut butter would def help out.

    Right now my diet is mostly
    Chicken Breast
    Carb smart Yogurt
    Oats-Breakfast and pre workout.
    Low Carb tortilla
    Fish oil
    Tilapia
    Green Veggies
    Pineapple-Pre workout
    Egg Whites
    Eggs
    Reduced Sugar Ketchup
    Fat free sugar free Ice cream sandwiches-1/xday
    1% Milk-About 6 cups a day
    Pinto Beans
    Protein Powder.
    Baked chips as a treat some days.
    Turkey Bacon
    Fat free sour cream or light sour cream.
    Peanut butter would be an excellent addition for fats and calories.
    Last edited by ThomasG; 04-08-2011 at 07:07 AM.
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  8. #1433
    JERSEY IRON Brian C's Avatar
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    If I ate 4-6k a day id be about 300lbs in no time lol. I hate you high metabolism guys lol.
    JERSEY IRON POWERLIFTING
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    Currenty ranked #1 198 Multiply
    Best meet lifts @220 840/650/575
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  9. #1434
    Moderator Brian Hopper's Avatar
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    Quote Originally Posted by Brian C View Post
    If I ate 4-6k a day id be about 300lbs in no time lol. I hate you high metabolism guys lol.
    Same here, lol
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  10. #1435
    Continuing... Time+Patience's Avatar
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    Quote Originally Posted by ThomasG View Post
    Its hard for me to get this many calories through clean foods. Getting double the amount of these calories was easier with red meats, raw eggs, peanut better etc... However, I may have to dirty it up a little or increase fats as its not practical to hit 4000 with 25% fat everyday. As for increasing calories I'd rather do that through healthy fats than carbs.

    Carb smart Yogurt
    Take a couple bits of peanut butter w/vanilla yogurt, very good!
    Oats-Breakfast and pre workout.
    I often throw peanut butter in here, you can even try Reese's PB chips, that's excellent
    Low Carb tortilla
    Why low-carb, why not get a regular whole wheat? It could increase carbs and you're still eatting a tortille
    Eggs
    Eat a few more, even if it's just 2 more. How many are you eatting now?
    Fat free sugar free Ice cream sandwiches-1/xday
    Sounds good!
    1% Milk-About 6 cups a day
    Why not start off with whole mik, for now? That's an increase of around 300 calories right off the bat and it's not a change except higher calories. You can change the type of milk every week until you are to Skim or cutting it out completely, thus allowing you to drop calories whenever you make a change.
    Turkey Bacon
    Are you doing turkey bacon to watch calories? If so, then just go with regular. I love regular bacon!
    Peanut butter would be an excellent addition for fats and calories.
    Peanut butter is such an easy thing to introduce and goes well with a lot of things. You can slap it on toast with some cinnamon! There's an extra 200 calories in 2 minutes.
    I tried to post within your post, just in bold. It looks like a complete mess!

    Since you are able to eat such a large amount of calories and still drop weight why not stick with some of the food choices that are higher in calories. Using a higher fat milk will add a good deal of calories with 6 cups worth each day. Unless you just love the low-carb tortillas, whole-wheat should be more calories and possibly cheaper depending on the type.

    Why not keep the red meats in there? If you want some healthier fats while getting protein, then that would be perfect, but it can be more costly. You should still be able to get away with another egg or 2 or 3 even.

    Just a few things I figured I throw your way.

    I just figured the biggest change you were considering when going from the bulk to your cut was to cut out the meals such as milk and chinese food, and 1 pound of peanuts, haha.

    You could make the adjustment to lower calorie food options as you progress further and further into your cut. That's a common method I do. It allows for your diet to stay consistent while just making smaller adjustments.

    Tim will do those types of small adjustments when cutting. He'll drop the fat free cheese, or go from light-whatever to fat-free-whatever.

    Just a few ideas Thomas.
    Last edited by Time+Patience; 04-08-2011 at 10:18 AM.
    Journal http://www.wannabebig.com/forums/sho...us-Consistency

    Consistency is the key to success within this sport...

  11. #1436
    A gallon a day, everyday! ThomasG's Avatar
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    A lot of that is good advice but that doing all of that would be overboard imo. I use turkey bacon instead of regular for the fat/protein ratio and its has a healthier fat profile of sat/poly/mono. As far as eggs I'm eating about 5/day and 18tbsp of egg whites/day.



    DE Lower

    Speed Squat
    Chocked Blues
    185x3x2
    225x3x6

    Goblet Squat
    45x20
    85x20x3

    45 degree back Ext

    monster minix15x2

    Standing calve raises

    BWx50

    Seated Single leg Calve Raises
    45x30
    85x30
    100x30x2

    Was too lazy to set up a barbell for calves today..

    Quad Shot from today.
    Last edited by ThomasG; 04-08-2011 at 08:51 PM.
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  12. #1437
    A gallon a day, everyday! ThomasG's Avatar
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    Macros and Cals from today

    Cals=3,673
    Netc=239
    Fat-114
    Pro=314


    Getting better...
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  13. #1438
    moar nao fooz's Avatar
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    nice legs bro ... no homo lol
    19 5'7 235
    No Belt/Wraps
    Squat ATG: 335x5
    Bench: 315x2
    Dead: 420x4


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    http://www.wannabebig.com/forums/sho...-He-wants-MOAR!\

  14. #1439
    A gallon a day, everyday! ThomasG's Avatar
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    Thanks Fooz

    ME Upper

    bw:194.4

    Bench
    45xwarmup
    95x5x2
    135x5
    185x5
    225x5
    265x3
    285x1
    305x4
    265x8
    Meh just an ok bench session. Strength was expected to be down with losing 12lbs since the meet and deloading for two weeks. I'm confident strength will come back as I get my diet more in check and get back into the swing of training.

    Rolling tri Ext-Had to go light on these because of my tennis elbow
    35x20
    35x15
    35x20

    Standing bent over DB Row
    100x8
    100x8
    100x8
    100x8
    Happy to finally get some rowing in my elbows have not allowed it for awhile now.

    Plate raises

    45x15
    45x15
    45x18

    Cable Lateral Raises

    x15
    x15
    x8

    Vertical D-bar rows

    x11-bugged elbows. Heavier weight lower reps felt fine though
    x8
    x8

    Hammer curls

    30x8-elbow didn't allow these

    Preacher Band curls
    mmx20
    x20
    x20

    Tri ext

    monster minix25
    x25

    Just an ok session today. My elbows are really limiting me from training heavy hence the high reps. They are getting better though so that's a good sign. The tiger balm helped them a lot.
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  15. #1440
    WBB Team Captain Coke's Avatar
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    Blazing a trail Thomas.

  16. #1441
    Moderator Brian Hopper's Avatar
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    Nice work on both sessions, and that's a good amount of volume on your ME-Upper day!!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  17. #1442
    A gallon a day, everyday! ThomasG's Avatar
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    Quote Originally Posted by CoCoa View Post
    Blazing a trail Thomas.
    Thanks Terry

    Quote Originally Posted by Brian Hopper View Post
    Nice work on both sessions, and that's a good amount of volume on your ME-Upper day!!!!

    Ya felt like a marathon. I would rather have gone heavier and lower volume but had to compensate for the elbows.


    Last night I went to the bar and just got really cocky and had a blast. I can't remember everything I was saying but I remember trying to mack on a hot 32 year old milf and saying some shit about my aesthetics lol she thought it was funny. Then I was dancing with this hot blond lesbian through out the night and I told her "I could convert you with my Aesthetics in 5 minutes" lol! She was admirin for sure.
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  18. #1443
    Continuing... Time+Patience's Avatar
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    I didn't realize that you have had elbow issues? Hopefully a few weeks of easier work will allow them to come back to normal levels of comfort.

    Playing around with 300+ is always nice.
    Journal http://www.wannabebig.com/forums/sho...us-Consistency

    Consistency is the key to success within this sport...

  19. #1444
    LuNa
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    Nice work on both sessions and with the diet. Quads are looking really good. Where do you hold the most fat?

  20. #1445
    Senior Member Invain's Avatar
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    Have you tried elbow sleeves? I had lots of elbow pain until I got a pair. I use mine whenever I'm benching real heavy or doing certain tricep movements, mainly extensions.
    Best lifts: 615/475/660, Raw w/ Wraps
    http://www.youtube.com/user/invain622002

  21. #1446
    A gallon a day, everyday! ThomasG's Avatar
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    I got it from playing racquetball (Tennis elbow) It's been a real bitch. No, invain I don't use elbow sleeves I have been wrapping ace bandages around my elbows though. Is there a specific pair you would recommend?
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  22. #1447
    A gallon a day, everyday! ThomasG's Avatar
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    ME Lower
    BW:196.4

    Front Squat!!-Again because my hip flexor still cant handle back squatting.
    45x10
    135x5
    185x5
    225x3
    275x2
    Add Wraps
    315x1
    365x1
    405xfail-Grooved incorrectly
    405x1-PR!! Buried it, easy!
    415x1-PR!! by 50lbs!!
    Wraps off
    275x10-pr

    Kinda mad my training partner didn't film correctly but the 405 was buried and the 415 was right at parallel you can kinda tell from the vids



    DB SLDL
    85x10
    85x10
    85x10
    85x10

    That's it short and simple today.
    Last edited by ThomasG; 04-13-2011 at 10:13 AM.
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  23. #1448
    A gallon a day, everyday! ThomasG's Avatar
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    Here's the fail. Just didn't stay tight enough

    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

  24. #1449
    Moderator Brian Hopper's Avatar
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    Strong front squats!!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  25. #1450
    Token Canadian Cricket_Fire's Avatar
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    Crazy fronties bro, no way in hell I could hit that lol
    I'm weak now, but not for long

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