tHE BRuTaL MaCHiNe VaYNEZ: Journey to AESTHETICzZzZz

[VayneZ]

I feel like a mad scientist right now. LOL on the fruity pepps joke!!! hahaha. I'll be staying away from that for a LONG time.
Busy doing all sorts of calculations. Will have my plan up soon! Thank's for you wisdom Weekend. You're the man bro! you're the man that finally convinced this worn out fat ass to have a map toward his goal!

[VayneZ]

I'll have a sketch down for tomorrow... need... sleep

[weekend]

Awesome buddy. Glad to hear. It's good to have a plan. But also pay attention to your body and learn what choices are right for you. Green smoothies like Nate said are a great nutrient and carb source. And maybe you won't react well to rice, but very well to potatoes. Or you could learn your best carb source is beans. Which might be unfortunate for whoever you sleep with lol

[VayneZ]

4:30am, up early to start the day solid.

The sketch for the week would be:
Daily about: 250gr Protein (50%), 100 gr carbs (20%), 66 gr Fats (20%)

Training days (Mon and Thu): P=50% (250gr) C=25% (125gr) F=25% (56gr)
Training days (Tue and Fri): P=50% (250gr) C=20% (100gr) F=30% (67gr)
Non-Training days: P=50% (250gr) C=15% (75gr) F=35% (78gr)

Today's plan (taking into consideration I've been carb depleted since Monday, I would go through the following routine).
Before cardio at 5am: EC stack + 1/2 TBSP of CO + Amino Energy and Glutamine
Meal 1: 4 whole eggs, 3 whites, Roastbeed (2 slices), green and red peppers cooked with 1/2 TBSP CO
Meal 2: Canned tuna
Meal 3: 3/4 cup brown rice (uncle ben's) + 60 grams of veggies + 160 grams of Turkey
Meal 4: about 42 grams of HydroWhey + 25 gr Glycoject post workout
Meal 5: 3/4 cup brown rice (uncle ben's) + 60 grams of veggies + 160 grams of Tilapia fish + 1/2 cup oatmeal
Meal 6: 3/4 cup brown rice (uncle ben's) + 60 grams of veggies + 160 grams of Tilapia
Meal 7: 30 Grams of Casein shake
Meal 8: 20 grams Casein shake (if I wake up in the night)

So it starts! If it's solid, let me know. If not, let me know!

Beans man.... It's been awhile lol I'll use discernment in this, Weekend

[VayneZ]

After a few months without even toughing Sumo Deadz, I nailed 435 pounds today. Solid. Which is a PR, because last time I did sumo, I was struggling with 315's... But I had been working on hip mobility for months now, and I guess that was the trick! And what I loved about it is that it felt absolutely great on my painful lower back! Next week I'll make sure I have people to film my lifts so I could post them up.

[Sperwer]

What did you do for hip mobility?


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[O_RYAN_007]

What did you do for hip mobility?


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Start here Sperwer, I use the 1st and 3rd video on a weekly basis.
Episode 97/365: Hip Mobilty For Improved Squatting Tomorrow - YouTube
Episode 230/365: Squatting With Turned Out Feet? IR yourself. - YouTube
Episode 269/365: On the Spot MobRx for Tight Hips - YouTube

[weekend]

Your math is a bit off on the protein fat carbs. Fat = 9kcal/g, protein and carbs both 4kcal/g

Also it adds up to 90% lol. Wait but maybe it's right in the subsequent parts, just woke up.

Maybe consider dropping the glycoject post workout and eat something you'll enjoy, like popcorn or pb&j. Up to you.

I am really into food so I never try to restrict my diet. I try to rely on training and rest for fat burning more. Like when I feel fatter I up my water, make sure I do squats or deadlifts soon and try to sleep a little extra.

But I'm not super lean, contest readiness would require more planning.

[VayneZ]

Start here Sperwer, I use the 1st and 3rd video on a weekly basis.
Episode 97/365: Hip Mobilty For Improved Squatting Tomorrow - YouTube
Episode 230/365: Squatting With Turned Out Feet? IR yourself. - YouTube
Episode 269/365: On the Spot MobRx for Tight Hips - YouTube

Kelly is the man! I've only watched video #3. Oh how I wish I had bands That would be awesome!
I do a few similar stretches... but maybe if I had bands my hip mobility might even improve more!

Your math is a bit off on the protein fat carbs. Fat = 9kcal/g, protein and carbs both 4kcal/g

Also it adds up to 90% lol. Wait but maybe it's right in the subsequent parts, just woke up.

Maybe consider dropping the glycoject post workout and eat something you'll enjoy, like popcorn or pb&j. Up to you.

I am really into food so I never try to restrict my diet. I try to rely on training and rest for fat burning more. Like when I feel fatter I up my water, make sure I do squats or deadlifts soon and try to sleep a little extra.

But I'm not super lean, contest readiness would require more planning.

Good tip homie. So you suggest staying away from all fast digestive carbs, and rather have something like oatmeal or whole wheat bread and pb right after a workout??

I would have to go over the whole calculation again. I calculated with fat at 9, and p and c at 4. But I might be a bit off. Especially because of the added veggies and all. I'll go over this again, as soon as I get the time. Thanks for pointing it out!

You're def way leaner than most of us here lol

[weekend]

Okay so it doesn't matter whether you eat fast digesting carbs. But a supplement may not be as delicious. Since you're losing fat, I recommend fitting pleasurable foods in where you can. So a banana might be a better use of that carbohydrate allotment. Or whatever you want!