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Old 12-06-2012, 09:38 AM   #710
Rich Knapp
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Join Date: Mar 2010
Location: Appleton, WI
Posts: 6,046
Training Exp: > 13 years
Training Type: Bodybuilding
Fav Supp: AAEFX's whole line.
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Dec 5th

Body weight = 152.0

I raised my carbs up 20gs total for the day. Im on a flexible carb cycle nutrition plan that I go by weight at my weight ins. It basically goes like this at this point (the 3 month point of cutting). We will start with re-feed days:

1 re-feed day at:
185g protein
150-200g carb (Based on body reactions the days leading into it. I may even do a non-stupid cheat day.)
35g fat

1 day following:
185g protein
100g carb
35g fat

Next 4 days following:
185g pro
50g carb
35g fat

Day Before re-feed:
185g pro
100g carb
35g fat

I have been only doing Band Cardio when I hit a sticky point otherwise my entire weight drop has been threw nutrition. Size and strength? Well keeping that but flat as a pan cake the low carb days. Im still hitting Prs. I only feel like crap on days the weather is crap. This is WI and its the winter, so I have plenty of them. Lol
At 18 weeks out Im at my guest posing conditioning. I started my cut early so I can enjoy Christmas and New Years gilt free and not set myself up to even worse scenario than a 2 year bulk. Water retention weight gain (that I WILL have, not fat) is nothing more than knowing how to purge it by your personal bodies reaction to things.
You gain 5lbs over the day? There is no way, no how the body manufactured or stored that much fat energy in one day. Naturally imposable. The gain is all threw re-filling muscle bellies or in average non dieting person, water retention. You all know where I stand on salt and water in purging water retention, so I wont go there again. On to workout:

Abs and Rear Delts.

Pre w/o: K-Otic, HMB, i-Rush, HMB, V-D3
Intra w/o: Cell Rush, LBA
Post w/o: AAEFXs NF Pro whey, HBM, GlutaZorb, AAEFX Karbolyn, spinach shake. V-E

W/O:
Weighted Ab Crunches
8 sets - Didnt count, Silly rabbit counting is for kids, just go till you cant crunch, black out, cant breathe or you throw up. Whatever come your way first.

Weighted Ab crunches S.S. with Db Rear Delt Flies, Thumb down
5 set
Cell Rush, LBA
2 sets

15 mins. of posing
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