Just wanted to thank you for setting me up for who I am now.

Currently was just accepted into the Navy for NAT/IS "Intelligence specialist". Its been a long road, but damn man, I really dont think I could have done it without your thread.. Atleast, I dont know if it would have stuck in my mind so hard.

e: If your curious, this is where I'm at.

Lost 130 lbs so far
Accepted into the navy
Ship out date is June 28th


This post was edited by ozzyarmy3 on May 26 2011 06:43pm

what can i replace my 3rd meal - tuna salad with ? the tuna part

and also what can i replace chicken breast , and salmon with ? i don't wish to eat chicken / tuna / or salmon everyday

This is one of the greatest things I've ever heard.

I am so happy for you man...good job, keep up the great work.

Thank you for your upcoming military service, I, as well as many others, appreciate it greatly.

Good luck, godspeed.

You can replace tuna/chicken/salmon with:

1. Eggs
2. Protein Shake
3. Lean beef (90/10 or leaner)
4. Turkey
5. Roast Beef (lean cut)
6. Ham/Pork (lean cut)

Raynor,

Im on the fence about peak weak!

Things you should know...

I went off keto at my 3wk out mark (last sat)
Reasons: Wanted to drop cals further but hard to do so since so many came from fats, so in the end I wasnt eating as many "whole foods"
- Gym energy starting to go down while on keto... A LOT
- Wasnt sure how my body wld react to carbs if i started to incorperate them the last wk, didnt want f*ck ne thing up.

Alright so currently..

Doing high protein, low-moderate carbs
- Energy back up in the gym

Alright now to get to my questions..

Im sure ur familiar with Natural pro bber Layne Nortan, and is famous "peak weak"
His approach seems very basic and im sure it works
- Front load with extra carbs starting monday, slowly taper them down as the week goes on, then hit them semi hard sat.

But things I dont agree with..
- No sodium/water manipulation.... he says keep both the same

ORIGINAL METHOD

- I believe its called "back feeding"

where you deplete urself monday-wednesday, then hit carbs HARD thur/fri and then depending on sat morning...
This approach is even more popular and is also explained threw T-Nation

Question

Which approach would be better if I still need to lose some bf??
I would like to jst do Laynes way but that leaves me less days of dieting

also should I use potassium supplimentation during peak weak? I currently already hve the product...

Thanks m8

This post was edited by TheOak on May 26 2011 09:51pm

Hey there.

Well there are a few things here to take note of.

First of all, rather than sacrifice calories and whole foods during the keto cut, you probably should have just increased activity level more, and ate more to compensate while still maintaining a caloric deficit. However, now that you are re-introduced carbs, you really have to keep an eye on them, and use them at strategic times....IE: first meal of the day, the meal right before the major workout, and the meal right after. All other meals should be 0 carb. This is essentially a quasi-TKD but good for your purposes.

Secondly, in reference to peak week...The method of hitting carbs hard at the begining of the week and tapering down as the week goes on ONLY applies if you have a VERY quick responding body - ie: mesomorph. If you are a bit more sluggish, that approach will not work. I would advise the typical back-feeding approach as we had discussed before....you should have low-carb mon-weds...then start slamming the carbs up higher (only complex though) until the day of contest which is ALL SIMPLE CARBS RIGHT BEFORE THE SHOW (1 hour approx).

You also definitely need sodium/water manipulation to get that dry look....it will require the week of the show to deplete sodium to 1,000-1,200 mg per day and the day of contest, sodium should be low, but not 0. Keep it around 500ish to maintain electrolytes in the blood. Next, don't forget distilled water than entire week leading up until contest. Lastly, the DAY of contest, just a few sips of water upon waking, and NO MORE WATER throughout the day...this dehydration is essential for that optimal lean/dry look.

I recommend a candy bar or two right before going on stage as well...just make sure to clean up your teeth if you do.

Also - one other thought...make sure you get a VERY deep dark tan prior to the contest, this is truly essential. Keep working on posing, and flex every night before bed for 30-45 minutes at least.


I hope this helps....don't get discouraged at this is a LOT for you to take in for your first contest...in time with more experience, it will get easier and easier.

First contest I ever messed around with, I placed 2nd to last lol. I only won ONE contest in my entire life, it was my fourth attempt...gradually working up each time. After the 1st place victory, I never went on stage again. Figured I would end my "amateur" bodybuilding career on a positive victorious note.

As for you, good luck, and don't worry so much.

alright thanks a lot Raynor.

Thing is I was already doing good amounts of cardio.... ( 6mile MISS 3X A WEEK, 30min HIIT 2x's a week, and then 1 day of AM/PM HIIT) lol

But ne who I definatly feel more confident about doing the sodium/water depletion. I WANT THAT DRY LOOK BABY!

Not only that but I also might b being too hard on myself, I no i dont have pro conditioning rightn ow but im pretty sure im doin ight for "teen"

What I might do is try the back feeding for this comp, and then with the extra few weeks of dieting, try front loading at my second comp (4wks after this one, its a natural one!)

Thoughts on potassium sup the last week?

Thanks Raynor, You have been so much help!

Oh n also Raynor,

Yea I still workout fasted (bcaas) and then my next 2-3meals contain their starchy carbs and then after that (so about 1pm) I stop starch carbs and the rest are fibrous (brocolloi)

Hey SKCRaynor! Congrats on the tag! Good to see you again , i have been away due to travel + working overseas , but i have returned , i will be resuming training from 1st of June!

Hello there SKCRaynor


Ever since about 3 years go, back in high school, i've been working on getting my weight down. Eating right, going to the gym, running, and so on... Lost so far a total of 80lbs. Going from 309 (age 17) to 230 felt amazing. The women didn't seem to mind either


But since then I've started to get LAZY. I still go walk about 1-2 miles a day, but my body craves more of a work out..


Alot has happened since those 80 pounds. One of which includes me loosing me job due to a fire... Making me unable to pay for my gym membership. Right as i could see all my muscles start to form to! So i'm kind of stuck in a rut... I know you dont need a gym to get a decent work out though. I can get a bar to attempt Pull-ups and i have the ground as my work section.

My question to you is could you help me put a full body workout together? Something that doesn't require weights or any equipment. I really want to work on my stomatch area... To get rid of this keg belly i have. If need I can fill up some 1 gallon jugs with water and use those as weights. MOTIVATION ISN'T A PROBLEM

My goal was and still is to reach my 100 pounds lose mark And to change my life for the better. Any help is appreciated!