bader85's 2012 Contest Transformation Log

[RADAR]

What's the main reason that the cardio has to be fasted after 10 hours? I do it in the morning but I doubt it has been 10 hours since I last ate...if there is a major reason behind it I am going to have to adjust my eating schedule.

10 Hrs is the maximum length so when you wake up all food has been digested,so Cardio on am empty stomach gives the body no choice but to dip into those fat stores to burn fat for fuel, this does a good hatchett job on Bodyfat, afterwards the demand for nutrients is at it's highest so you will need to Fill up on a hi protein shake,since breakfast should be your biggest meal of the day around 30-40 minutes later you can have something like 5 boiled egg whites,oats,A need2 Better peanut butter protein bar (large)
and other goodies

 

[LetsGrow]

10 Hrs is the maximum length so when you wake up all food has been digested,so Cardio on am empty stomach gives the body no choice but to dip into those fat stores to burn fat for fuel, this does a good hatchett job on Bodyfat, afterwards the demand for nutrients is at it's highest so you will need to Fill up om a hi protein shake,since breakfast should be your biggest meal of the day around 30-40 minutes later you can have something like 5 boiled egg whites,oats,A need2 Better peanut butter protein bar (large)
and other goodies

So is say anywhere from 7-9 hours still effective then? I know the general principle but want to make sure timing is on point.

 

[bader85]

So is say anywhere from 7-9 hours still effective then? I know the general principle but want to make sure timing is on point.

I'd say 8 hours minimum... but 10 hours is optimal. When I get my blood drawn for lipids they say no sooner than 10 hours to make sure the stomach is empty. So it makes sense.

As long as your last meal before you go to bed is mostly protein, maybe a little fat, with little to no carb I think you'll be ok. It's just making sure youre not using any carb or fat in the stomach still as fuel.

 

[bader85]

Workout 2/21/12 Chest/Tris

5 min elliptical warmup

Flat bench BB press:
Bar x 20 WU (shoulder stretches)
Bar x 20 WU
95 x 15
135 x 15
155 x 15
185 x 12
155 x 12
135 x 12
135 x 12
135 x 11 (last few reps were tough, perfect ending)

Incline BB Bench Press:
95 x 12
95 x 12
95 x 12
95 x 12
115 x 12
115 x 12

Partner and I both noticed I should up the weights sooner on that.. even though 115 was tough, it went up easy on the first set.

Dual Cable Cross Flies:
35 x 15
35 x 15
40 x 12
40 x 12
45 x 12
40 x 12
35 x 12

Super pumped.. got really rough.

Seated DB Tricep Extension:
40 x 15
40 x 15
50 x 12
50 x 12
60 x 12
60 x 10

EZ bar tricep cable pushdown:
80 x 15
95 x 15
110 x 15
130 x 12
110 x 12
110 x 12

Racquetball doubles for 45 mins. Drenched in sweat. Good to keep the blood flowing. Pump is gone though .

My numbers did go up a bit on flat bench and incline. Maybe switch to DB press next to switch it up and isolate more. Or should I just alternate decline BB?

I should note I only got maybe 4-5 hours of solid sleep last night.. trensomnia is already working its way on me. I got some sleeping aids. I already knew from my first heavy set that it was going to be rougher than I expected. Lack of sleep suuucks.

 

[LetsGrow]

I'd say 8 hours minimum... but 10 hours is optimal. When I get my blood drawn for lipids they say no sooner than 10 hours to make sure the stomach is empty. So it makes sense.

As long as your last meal before you go to bed is mostly protein, maybe a little fat, with little to no carb I think you'll be ok. It's just making sure youre not using any carb or fat in the stomach still as fuel.

Thanks brotha!

 

[LetsGrow]

Workout 2/21/12 Chest/Tris

5 min elliptical warmup

Flat bench BB press:
Bar x 20 WU (shoulder stretches)
Bar x 20 WU
95 x 15
135 x 15
155 x 15
185 x 12
155 x 12
135 x 12
135 x 12
135 x 11 (last few reps were tough, perfect ending)

Incline BB Bench Press:
95 x 12
95 x 12
95 x 12
95 x 12
115 x 12
115 x 12

Partner and I both noticed I should up the weights sooner on that.. even though 115 was tough, it went up easy on the first set.

Dual Cable Cross Flies:
35 x 15
35 x 15
40 x 12
40 x 12
45 x 12
40 x 12
35 x 12

Super pumped.. got really rough.

Seated DB Tricep Extension:
40 x 15
40 x 15
50 x 12
50 x 12
60 x 12
60 x 10

EZ bar tricep cable pushdown:
80 x 15
95 x 15
110 x 15
130 x 12
110 x 12
110 x 12

Racquetball doubles for 45 mins. Drenched in sweat. Good to keep the blood flowing. Pump is gone though .

My numbers did go up a bit on flat bench and incline. Maybe switch to DB press next to switch it up and isolate more. Or should I just alternate decline BB?

I should note I only got maybe 4-5 hours of solid sleep last night.. trensomnia is already working its way on me. I got some sleeping aids. I already knew from my first heavy set that it was going to be rougher than I expected. Lack of sleep suuucks.

Nice workout man. Yeah your numbers will start to go up soon. You notice any physical changes yet?

 

[bader85]

Nice workout man. Yeah your numbers will start to go up soon. You notice any physical changes yet?

My water weight has dropped back down to about 254-255. Vascularity is coming back. I notice my manboobs are diminishing slowly. Abs still not coming through.. going to have to drop to atleast 245 I bet to start seeing that change.

Damnit.. I just remembered I never posted my numbers. Let me find that paper I wrote it down on. Then first of March I'll re-measure to judge the differences. You people need to keep me on my toes.. if I say i'll do something and I don't.. call me on my shit. C'MON!

My muscles seem to have started getting denser.. my front delts are coming out again.. my side delts sadly aren't as big as I'd like them to be compared to last year.. my delts were massive last year.. maybe when I trim down they'll show more, but they just seem small in comparison to the rest of me.

I finished the first book of The Hunger Games trilogy last night. I LOVED IT! I haven't read something as good as that since Ender's Game. I'm anxious to see the movie now.. it'd be rated R if they did it just like the book (which I wish they did). I am taking some Unisom and L-Tryptophan at night, slept really well.. still woke up a few times to go piss, but I fell asleep again quickly. Had very vivid dreams too, which I normally don't dream.. so I think that's a good thing.

I'm excited to get on the var. 6+ weeks of var excites me dearly. Makes me hard just thinking about it.. muscle wise.. you perverts.

 

[dmk777]

10 Hrs is the maximum length so when you wake up all food has been digested,so Cardio on am empty stomach gives the body no choice but to dip into those fat stores to burn fat for fuel, this does a good hatchett job on Bodyfat, afterwards the demand for nutrients is at it's highest so you will need to Fill up on a hi protein shake,since breakfast should be your biggest meal of the day around 30-40 minutes later you can have something like 5 boiled egg whites,oats,A need2 Better peanut butter protein bar (large)
and other goodies

Great answer to a a great question , I have wondered this too as I train AM and didn't WANa miss out on my breaky ,, Thanks Fellas!!

 

[dmk777]

My water weight has dropped back down to about 254-255. Vascularity is coming back. I notice my manboobs are diminishing slowly. Abs still not coming through.. going to have to drop to atleast 245 I bet to start seeing that change.

Damnit.. I just remembered I never posted my numbers. Let me find that paper I wrote it down on. Then first of March I'll re-measure to judge the differences. You people need to keep me on my toes.. if I say i'll do something and I don't.. call me on my shit. C'MON!

My muscles seem to have started getting denser.. my front delts are coming out again.. my side delts sadly aren't as big as I'd like them to be compared to last year.. my delts were massive last year.. maybe when I trim down they'll show more, but they just seem small in comparison to the rest of me.

I finished the first book of The Hunger Games trilogy last night. I LOVED IT! I haven't read something as good as that since Ender's Game. I'm anxious to see the movie now.. it'd be rated R if they did it just like the book (which I wish they did). I am taking some Unisom and L-Tryptophan at night, slept really well.. still woke up a few times to go piss, but I fell asleep again quickly. Had very vivid dreams too, which I normally don't dream.. so I think that's a good thing.

I'm excited to get on the var. 6+ weeks of var excites me dearly. Makes me hard just thinking about it.. muscle wise.. you perverts.

Hey Bader. I'm excited to hit the var too I'm doing wks 8-12,
Great job that your starting to cut up nicely , it's really exciting seeing it all happen so fast pure hard work sweat and dedication is a buzz in its self!!
Ps I love the look of the hunger games movie might read the books first though.
I went to see women in black fri it's was ok but not as good as its hyped up.

 

[bader85]

We (wife and I) went and saw The Women in Black too last weekend. It was a pretty good story, not just scary for the sake of scary. Refreshing from the norm of scary. But you're right, it wasn't as good as I had hoped.