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 Post subject: Re: contest prep 2013 - training/diet/pics
PostPosted: Fri Jan 04, 2013 4:13 am 
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Manatee
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Location: Germany
Thx mate, i'll do my best! ;)

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 Post subject: Re: contest prep 2013 - training/diet/pics
PostPosted: Fri Jan 04, 2013 4:15 am 
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VBB Moderator Powerlifter & Ultrarunner
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Location: Christchurch, New Zealand.
I know you will haha.

How are you finding the forum?

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 Post subject: Re: contest prep 2013 - training/diet/pics
PostPosted: Fri Jan 04, 2013 4:34 am 
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Manatee
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It's really interesting here! Everyone seems to be quite friendly, interested and helpful. I made the experience that in most of the "ordinary" bodybuilding forums, there are a lot of idiots who write just crap or are mean or agressive with other members. I like the positive attitude of the guys here!

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 Post subject: Re: contest prep 2013 - training/diet/pics
PostPosted: Fri Jan 04, 2013 4:38 am 
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That's what I like as well, flaming and/or trolling is pretty much non-existent over here. If and when it does happen it gets taken care of pretty quickly.

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 Post subject: Re: contest prep 2013 - training/diet/pics
PostPosted: Fri Jan 04, 2013 8:15 am 
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Manatee
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Location: Germany
Okay guys, this is how my diet looks like:

1. meal: a big shake consisting of 700ml water, 1 banana, 125g mixed berries, 150g spinach, 50g soy protein powder

2. meal: 1-2 carrots, cucumber salad with 3 tablespoons rapeseed oil, shake with 50g soy protein powder in water

3. meal: about 500-700g fried mixed vegetables, 50g walnuts, shake with 50g soy protein powder in water

4. meal: shake with 50g soy protein powder in water (before i go to sleep)

All in all: 1840kcal, 69g fat, 86g carbs, 215g protein

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 Post subject: Re: contest prep 2013 - training/diet/pics
PostPosted: Fri Jan 04, 2013 8:22 am 
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Location: Brazil
hi there
just taking a look... nice routines.
I also have a lower back problems... lolo
All the best
Dani

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 Post subject: Re: contest prep 2013 - training/diet/pics
PostPosted: Fri Jan 04, 2013 8:27 am 
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Arvid Beck wrote:
Okay guys, this is how my diet looks like:

1. meal: a big shake consisting of 700ml water, 1 banana, 125g mixed berries, 150g spinach, 50g soy protein powder

2. meal: 1-2 carrots, cucumber salad with 3 tablespoons rapeseed oil, shake with 50g soy protein powder in water

3. meal: about 500-700g fried mixed vegetables, 50g walnuts, shake with 50g soy protein powder in water

4. meal: shake with 50g soy protein powder in water (before i go to sleep)

All in all: 1840kcal, 69g fat, 86g carbs, 215g protein


Seems to be pretty consistent to me. But ins´t to low calories for a man?

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 Post subject: Re: contest prep 2013 - training/diet/pics
PostPosted: Fri Jan 04, 2013 8:44 am 
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Manatee
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I know, calorie intake is quite low for a man, but my personal experience is that it's easier for me to lose fat with a rather low calorie intake and pure weight training, instead of more calories and additional cardio... i always choose a pretty low calorie intake for my competition diet. From time to time i will do a little refeed to speed up my metabolism. As long as my training is alright and i can lift the same weights as before, i guess i'm not losing muscle tissue...

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 Post subject: Re: contest prep 2013 - training/diet/pics
PostPosted: Fri Jan 04, 2013 9:04 am 
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Arvid Beck wrote:
I know, calorie intake is quite low for a man, but my personal experience is that it's easier for me to lose fat with a rather low calorie intake and pure weight training, instead of more calories and additional cardio... i always choose a pretty low calorie intake for my competition diet. From time to time i will do a little refeed to speed up my metabolism. As long as my training is alright and i can lift the same weights as before, i guess i'm not losing muscle tissue...


Nice to hear that. It´s hard for me increase cardio and it seems I got the same situation: increase weight training and going low into calories is the best choice.
I am so happy to hear that.

Thanks fot the tip

All the best

Dani

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 Post subject: Re: contest prep 2013 - training/diet/pics
PostPosted: Fri Jan 04, 2013 9:07 am 
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Manatee
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Well, i'm glad if i could help you with my point of view... :-)

By the way: i follow you on twitter now ;)

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 Post subject: Re: contest prep 2013 - training/diet/pics
PostPosted: Fri Jan 04, 2013 9:16 am 
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Arvid Beck wrote:
Well, i'm glad if i could help you with my point of view... :-)

By the way: i follow you on twitter now ;)


Nice!

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 Post subject: Re: contest prep 2013 - training/diet/pics
PostPosted: Fri Jan 04, 2013 12:22 pm 
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Location: wales
hey Arvid, hows the back? i was in the chiropractor yesterday getting clicked and crunched :? so do you do any cardio? or just use your diet and weight training?

mike

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 Post subject: Re: contest prep 2013 - training/diet/pics
PostPosted: Fri Jan 04, 2013 1:18 pm 
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Manatee
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hi there! i was really lucky today, no real probs with my back, and my workout was quite good! i concentrated on a very correct form while doing my exercises, and that was a help as well. hope it will stay like this!

my workout of the day:

seated calf raise: 30kg x 11

leg press (narrow leg position): 190kg x 10

leg press (wide leg position): 190kg x 8

good mornings (straight leg position): 50kg x 11

seated one leg curl: 30kg x 8

chin ups (overhand grip): bodyweight (95,8kg) + 10kg x 6

pull ups (close reverse grip): bodyweight (95,8kg) + 10 x 6

barbell bent over row: 60kg x 8

dumbbell bicep curls: 20kg x 8

barbell bench press: 105kg x 5

barbell incline bench press: 95kg x 6

weighted dips: bodyweight (95,8kg) + 35kg x 7

standing barbell press behind the neck: 60kg x 6

tricep dumbbell kickbacks: 12,5kg x 13

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 Post subject: Re: contest prep 2013 - training/diet/pics
PostPosted: Fri Jan 04, 2013 1:20 pm 
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Manatee
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concerning cardio: as i wrote at the beginning of my log, i'm gonna stick to strict low carb diet and pure weight training as long as possible... normally that works best for me. cardio will only be added if it should pe needed at the end of the diet, to get rid of the last bit of bodyfat...

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 Post subject: Re: contest prep 2013 - training/diet/pics
PostPosted: Fri Jan 04, 2013 1:22 pm 
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hei. following u too. (but I don´t know German)...lolo

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