Am I just being a **** that I can't do cardio 2x a day??? - Page 2

**EME** · 04-18-2006, 03:54 AM

Quote:

Originally Posted by skelooth

EME, would it be effective at my current level of BF%? Or will I only being setting myself up for another plataue?? I was curious to ask in the prep section, at what BF% are guys usually when they begin cutting for a show, and if they are endomorphic (are there any??) how long do they give it?

Sure it would, if the rest of your diet and training plan was designed properly.

I'll tell you though Skel.... you're probably going to find that if you ever really want to get in REAL contest shape... you're going to have to do a radical diet rethink.....

Defintely not my intention to dis the high fat diet approach in this thread, and sure peole can come up with examples of someone who did it on a high fat diet....... but as someone who does this professionally... ( both for myself, and especially for the people that I train )..... I know what it really takes to get in that kind of shape for 99% of people.

You would honestly be surprised how fat a lot of competitors are in the offseason, and how high their bodyfat is. Granted, many of them are using prescription pharmaceuticals to help get in shape... but it can still be done without them... it just takes longer.

For someone in the 17-20% range...I would start them preparing at about 16 weeks out. For someone over 20%, I would start them on a clean diet at about 20 weeks, and then move to contest prep mode at 16 out.

For someone at or below about 12-15%, about 12-15 weeks, depending on their condition.

So, roughly 1 week for every % of total bodyfat... but that is not a set rule... just something that seems to work out about right.

- EME

**skelooth** · 04-18-2006, 04:03 AM

competitors go over 20% in the off season

I've seen lee priest get pretty damn chubbified lol... I think those pics are famous at this point lol.

Right now i have been toying with my diet and it's starting to look a bit more typical of a cutting diet... but... ehhhh. I'm toying with it. I'm on tst/trn right now so I am bumping up my protein, lowering fat, and being generous about carbs surrounding workouts. I've been modifying TKD to what I *think* would work based on principles from 'the blood type diet', 'berardi' (don't hurt me lol), Keto/UD2.0, and my own take on some of the contest prep diets i've seen.

Do you really think 'low fat' is the way to go though? Right now my typical meal is moving into the realm of 60% or more of protein. filling the gap with with either fat and veggies, or oats depending on if it's surrounding a workout or not.

I'm still convinced i'm insulin resistant.

**Fitnfirm** · 04-18-2006, 04:13 AM

Quote:

Originally Posted by skelooth

competitors go over 20% in the off season

I've seen lee priest get pretty damn chubbified lol... I think those pics are famous at this point lol.

Right now i have been toying with my diet and it's starting to look a bit more typical of a cutting diet... but... ehhhh. I'm toying with it. I'm on tst/trn right now so I am bumping up my protein, lowering fat, and being generous about carbs surrounding workouts. I've been modifying TKD to what I *think* would work based on principles from 'the blood type diet', 'berardi' (don't hurt me lol), Keto/UD2.0, and my own take on some of the contest prep diets i've seen.

Do you really think 'low fat' is the way to go though? Right now my typical meal is moving into the realm of 60% or more of protein. filling the gap with with either fat and veggies, or oats depending on if it's surrounding a workout or not.

I'm still convinced i'm insulin resistant.

I used to think that too, would swear I was, until I did EME's plan, He proved me wrong on several things. Im normal, thats the good news

**EME** · 04-18-2006, 04:26 AM

Quote:

Originally Posted by skelooth

Do you really think 'low fat' is the way to go though?

You know.... we can debate low fat vs. high fat vs.... every training method known to man on message boards ( not saying that we're debating )

Winning an argument on a message board is one thing.... wining on a bodybuilding stage is something else.

All I can say is..... look at the people I have posted that I train, and look at their condition.

Look at the results the people I'm working with are getting.

The people you have seen, and those doing logs now are just a very small portion of the people I actually work with.

I'm not saying my way is the only way... or that I'm the best trainer in the world... but, I do know how to get people to contest shape...naturally... if they are willing to do the work.

The fat intake on my typical contest diets is between 16-20%, and maybe a bit less as the contest approaches.

It works bro.... and pics of real people are worth a thousand words on a message board....

- EME

**skelooth** · 04-18-2006, 04:43 AM

You are the best trainer in the world, and you know it :boink:

**EME** · 04-18-2006, 04:53 AM

Quote:

Originally Posted by skelooth

You are the best trainer in the world, and you know it :boink:

LOL... someday, I want to have a reputation for being one of the top trainers of natural competitors in the game.

It will take a while to gain that kind of rep... but having these great, dedicated people that I'm working with now really helps.

It doesn't matter how great your plan is if the people don't have the dedication to follow it.

It's like magic though when you get people like Andrea, and David, and FnF and Viperspit, who will really follow through and do it..

- EME

**skelooth** · 04-18-2006, 05:00 AM

I think you'll get there one day bro. Why do you think I'm so nice to you? I'm just waiting to leech off of your limelight :yes:

j/k lol. Roughly 10-40% of my cals are coming in as fat depending on the day.

Lifting days breakfast is oats/whey, followed by pwo shake and more oats and whey. The rest of the time is meat/cottage cheese/veggies/walnuts. I haven't even been using olive oil to make room for more protein cals

**skelooth** · 04-18-2006, 02:02 PM

EME what is your opinion on UD2.0??

**EME** · 04-18-2006, 02:30 PM

Quote:

Originally Posted by skelooth

EME what is your opinion on UD2.0??

Certain methods of carb cycling are good, and carb cycling is a technique I use with many of my clients and competitors.

However, I don't believe in full depletion cycling to the point of ketosis during contest prep, except during the final week before a show... and at that point it's about moving water, not burning fat.

Carbs are muscle sparring. Although a relatively low carb intake may be required several days per week to really reach ripped condition, adequate and properly timed carb intake is still very important to maintain muscle during the rigors of contest prep.

IMO, the key to carb intake is timing, not elimination.

- EME

**skelooth** · 04-18-2006, 02:32 PM

interesting. I agree entirely about the carb timing.

I'm really going to have a serious look into what I can do with my diet. Not just for fat loss but hopefully provide the energy it will take to burn the fat. When school let's out I'll use the time off to do some serious food logs.

**A.FreeRadical** · 04-18-2006, 03:10 PM

Quote:

Originally Posted by Fitnfirm

Is there anything wrong with doing walking in your neighborhood in the morning instead of the gym, then later go work out and do cardio again?

My gym was closed on Sunday, so I decided to walk to make up for the 90 minutes of cardio I normally do on the elliptical and the treadmill by walking.

It was a beautiful day for a walk on the trail. I had to walk for 2.5 hours (8 miles) to make up for those 90 minutes normally done under resistance or on an incline. I can't run anymore (arthritus in the ankles), but the best alternative to the gym, is to jog in the morning if you can do it. Walking also doesn't give you the extended high heart rate that revs your metabolism all day long.

Listen to EME. I didn't like his advice at first, but he has shown me the light.

*

**skelooth** · 04-18-2006, 04:14 PM

Quote:

Originally Posted by AFR

Listen to EME. I didn't like his advice at first, but he has shown me the light.

I never like his advice because he's always right

**krzna** · 04-18-2006, 10:19 PM

Quote:

Originally Posted by EME

IMO, the key to carb intake is timing, not elimination.

- EME

THAT IS JUST GOLDEN! Well said bro, its the same I pretty much tell all my rats esp when they try to do that big jump from 10% to 7%. No point going total ketogenic and then looking sucked in and flat.

Its all the timing, when and how you eat it and how you respond to the timing.

Crobar · 04-19-2006, 01:54 AM

Hmmm..Outstanding posts EME...

**skelooth** · 04-19-2006, 02:41 AM

Quote:

Originally Posted by Crobar

Hmmm..Outstanding posts skelooth...

Thanks bro! I'm just trying to add more great content to my little pet project IronMass!

I'm very proud of myself, I did cardio twice today. 30 min recumbant bike after chest workout this morning, and ~28 minutes stationary bike just now at 9-9:30 at night.

Now I have to hurry up and wind down so i can wake up and do 5am cardio! :zoom:

**EME** · 04-19-2006, 02:58 AM

Quote:

Originally Posted by skelooth

Thanks bro! I'm just trying to add more great content to my little pet project IronMass!

I'm very proud of myself, I did cardio twice today. 30 min recumbant bike after chest workout this morning, and ~28 minutes stationary bike just now at 9-9:30 at night.

Now I have to hurry up and wind down so i can wake up and do 5am cardio! :zoom:

Good job Skel....... You can do it!!!

Just remember... all those early mornings are going to make you a ripped MoFo! :nosthumbs

- EME

04-18-2006, 04:03 AM	#32
skelooth eh heh heh Join Date: Aug 2005 Location: Behind you Posts: 7,205 Recipes: 0 Rep Power: 158	competitors go over 20% in the off season I've seen lee priest get pretty damn chubbified lol... I think those pics are famous at this point lol. Right now i have been toying with my diet and it's starting to look a bit more typical of a cutting diet... but... ehhhh. I'm toying with it. I'm on tst/trn right now so I am bumping up my protein, lowering fat, and being generous about carbs surrounding workouts. I've been modifying TKD to what I think would work based on principles from 'the blood type diet', 'berardi' (don't hurt me lol), Keto/UD2.0, and my own take on some of the contest prep diets i've seen. Do you really think 'low fat' is the way to go though? Right now my typical meal is moving into the realm of 60% or more of protein. filling the gap with with either fat and veggies, or oats depending on if it's surrounding a workout or not. I'm still convinced i'm insulin resistant. __________________ R I P

04-18-2006, 04:43 AM	#35
skelooth eh heh heh Join Date: Aug 2005 Location: Behind you Posts: 7,205 Recipes: 0 Rep Power: 158	You are the best trainer in the world, and you know it :boink: __________________ R I P

04-18-2006, 05:00 AM	#37
skelooth eh heh heh Join Date: Aug 2005 Location: Behind you Posts: 7,205 Recipes: 0 Rep Power: 158	I think you'll get there one day bro. Why do you think I'm so nice to you? I'm just waiting to leech off of your limelight :yes: j/k lol. Roughly 10-40% of my cals are coming in as fat depending on the day. Lifting days breakfast is oats/whey, followed by pwo shake and more oats and whey. The rest of the time is meat/cottage cheese/veggies/walnuts. I haven't even been using olive oil to make room for more protein cals __________________ R I P

04-18-2006, 02:02 PM	#38
skelooth eh heh heh Join Date: Aug 2005 Location: Behind you Posts: 7,205 Recipes: 0 Rep Power: 158	EME what is your opinion on UD2.0?? __________________ R I P

04-18-2006, 02:32 PM	#40
skelooth eh heh heh Join Date: Aug 2005 Location: Behind you Posts: 7,205 Recipes: 0 Rep Power: 158	interesting. I agree entirely about the carb timing. I'm really going to have a serious look into what I can do with my diet. Not just for fat loss but hopefully provide the energy it will take to burn the fat. When school let's out I'll use the time off to do some serious food logs. __________________ R I P

04-19-2006, 01:54 AM	#44
Crobar IMPC Contestant Join Date: Mar 2006 Location: a hop from NYC Posts: 371 Recipes: 0 Rep Power: 6	Hmmm..Outstanding posts EME... __________________ Animal: A hardcore, no-holds-barred bodybuilder. One who is supremely driven, focused and dedicated. The epitomy of what a bodybuilder is all about... Why you're here. NO GUTS NO GLORY Winners are those who make habit out of doing things losers are uncomfortable doing Ultimate Challenge 2006 IMPC: April Pictures IMPC: May Pictures