Your Vegas Diet and Work Out Plan aka "GTL" Thread

[chrisbru]

6' 205 sounds like your weight is perfect

Depends on how you carry it. I'm 6' 205, but definitely am not flat stomached. 190-210 is a good weight range for that height, but bf% is what really counts. If I dropped from 22% bf to 12% I'd be much happier at 205.

[Carolina J]

Thanks guys...this has become my accountability thread. Did a round of P90X last winter, then a partial round through last summer...ACL reconstruction in Aug. Between Halloween candy, Thanksgiving, and Christmas it came back on quick. Back on the horse now big time!! What is working for me? 1800 calories, no more than 100g of carbs (30g whole grain-the is rest green veggies), 2 multi-v's, 6 meals, P90x (lean version) in the evenings. Current stats: 6', 201 lbs (down 12), 33" waist. Goal: 183lbs., 31" waist, and sell my washing machine because I'll be doing my laundry on my frickin' abs!!...Time to turn up the heat gentlemen, we will represent come May.

[IRockNvegas]

Supplements I cannot live without

Monster milk
Jack3d lemon lime
Shakeology

[darksideofjae]

I'm starting a new supplement regime wants they come in
Pre Workout - Jack3d and a Protein Bar (Protein Bar still up in air, may just do a couple hard-boiled eggs to save money)
During Workout - Purple Wraath (still seeing if this is worth it)
Post Workout - ON Hydro Whey (Can't wait for this to come in)
Before bed - ON Casein Whey (Heard Casein is great for before bed)

[WiscoBrad]

Thanks for the input guys!!

[boykster]

I'm stocky built - 5'8" and right now 220lbs, but most people peg me at ~200 based on how I carry it - I'm not ripped but I have lot of dense muscle mass.

I started P90X in january at 232 at ~26%bf - I'm down 12lbs and as of my last measurement I was 21%bf. My goal for the final 30days or so of this round of P90X is to finish bulking up my upper body muscle mass, and try to shed the last of the belly, as well as to get some better muscle definition. Once i'm done with that, I'll focus on cardio / toning to get the final results.

My diet has been pretty the P90X phase I type diet - high protein, low fat, low carb. I shoot for ~1800calories a day and eat a ton of lean protein, carbs come from fruit, veggies, and the occasional brown rice or sprouted grain. I cut out alcohol almost entirely except for a few drinks fri/sat. Supplements I use are:

Protein shakes - muscle milk powder / BSN Syntha 6/ Premier protein shakes from Costco. The Premier shakes are the best protein/carb ratio I've found of any shake.

Pre-workout - Jack3D fruit punch or N.O.Xplod fruit punch. I like jack a bit more than NOX, but I think I get a better pump from NOX

Post-workout - I'm using the P90X recovery drink. I know there are cheaper and probably better alternatives, but I've had good results - good muscle gains and really smooth recovery. Other than week 1, I had almost no serious muscle soreness

Daily multi-vitamin + glucosamine/chondroitin for joint strength. i started the glucosamine/chondroitin during my last P90X run - I found it really helped reduce the joint tweakiness I suffered early on.

I haven't been doing a pre-bed protein shot, nor do I drink anything other than water during my workouts. I don't generally go to bed hungry, but I workout at ~7pm and eat pretty much right after...bedtime is ~1130pm or so.

[Carolina J]

I'm stocky built - 5'8" and right now 220lbs, but most people peg me at ~200 based on how I carry it - I'm not ripped but I have lot of dense muscle mass.

I started P90X in january at 232 at ~26%bf - I'm down 12lbs and as of my last measurement I was 21%bf. My goal for the final 30days or so of this round of P90X is to finish bulking up my upper body muscle mass, and try to shed the last of the belly, as well as to get some better muscle definition. Once i'm done with that, I'll focus on cardio / toning to get the final results.

My diet has been pretty the P90X phase I type diet - high protein, low fat, low carb. I shoot for ~1800calories a day and eat a ton of lean protein, carbs come from fruit, veggies, and the occasional brown rice or sprouted grain. I cut out alcohol almost entirely except for a few drinks fri/sat. Supplements I use are:

Protein shakes - muscle milk powder / BSN Syntha 6/ Premier protein shakes from Costco. The Premier shakes are the best protein/carb ratio I've found of any shake.

Pre-workout - Jack3D fruit punch or N.O.Xplod fruit punch. I like jack a bit more than NOX, but I think I get a better pump from NOX

Post-workout - I'm using the P90X recovery drink. I know there are cheaper and probably better alternatives, but I've had good results - good muscle gains and really smooth recovery. Other than week 1, I had almost no serious muscle soreness

Daily multi-vitamin + glucosamine/chondroitin for joint strength. i started the glucosamine/chondroitin during my last P90X run - I found it really helped reduce the joint tweakiness I suffered early on.

I haven't been doing a pre-bed protein shot, nor do I drink anything other than water during my workouts. I don't generally go to bed hungry, but I workout at ~7pm and eat pretty much right after...bedtime is ~1130pm or so.

Good call--Gonna start the glusocamine for the joints. I never drink coffee, but I am having major head trauma due to the Diet Coke withdraw...that should end in a few days I hope.

[boykster]

I gotta have my caffeine in morning, so I drink coffee usually until 11am or noon. I then switch to water in the afternoon - I find my workouts are MUCH better if I'm well hydrated over the course of the day.

So far I've been pretty durable - some minor knee tendinitis, some soreness in a shoulder that I injured years ago, but no re-injury, and my foot injury from 2010 seems to be holding up.

[Cartel]

You guys bring up a good question I have had. I would like to know real world how most feel about Jack3d. What do you like and dislike. What is the "proper" way to use it. Just any general insight would be great while taking into consideration I mainly do cardio. I have never been one to supplement heavily so I always feel very new to this topic. Only special thing I do besides watch my diet is drink a gallon of water, multi v's, and protien.


I'm also not much of a lifter I like to run the most but will do the chest and back, biceps shoulder p90x workouts a couple times a week. I'm not one for working out at home so it's hard for me to get into a full cycle. I'd rather go for a run, bike ride, or go ape shit on the treadmill.

[darksideofjae]

I can't quite comment on the Validity of Jack3d yet as i'm waiting for it to come in now. But i have used a Nitrous Oxide before called White Flood. The first time I used it I felt a complete surge of energy out of no where that made me want to get off my butt and do something in order to burn off this energy. When I got to the gym I was lifting like a madman. Normally my workouts last roughly 45 minutes. But at the hour mark I wasn't the least bit winded and wanted to continue. Only reason I stopped was because I did not want to overtrain. Sadly afterwords I have not had that feeling again. I get the energy to go early in the morning from the White Flood, but that's after taking three scoops when you only are suppose to take 2 at most.

[darksideofjae]

Oh and here's my little life story haha. So my weight lost obsession started actually back in Sept. 2008. I went on a family vacation with my now wifes family to mexico and when we got back we were looking at pictures and this picture here made me start to look at myself different. So I started looking at other pictures and came across this one

At that point I was 5'11 254lbs. When I saw that picture I was like Holy crap i'm huge and was wondering what had happened to me. So I stuck to a diet that worked for me and started seeing a change, I went from wearing size 40 pants to 38, and 38s to 36 and felt great. When it was all said and done in may 2010 I was 188 and felt great. I wanted to lose more but then I caught a case and started stressing out about potential prison time and my weight started to balloon back up.

So now i'm bouncing back and forth betwixt 215 and 220. Back at last years may invasion, this was me at 208 and also before the world moved on and I woke up in the hospital

I have renewed vigor that I can do this and with the help of the JC crew, a friend of mine that lost 100lbs in 216 days and other local friends, I have a feeling I can really do it this time and get down to my ideal weight. Once that happens, bring on the clean bulk.

[boykster]

I've used Jack3D and BSN N.O.Xplod - I prefer Jack because it doesn't taste as nasty as NOX, and it feels more like a sustained energy boost rather than a massive rush. From my experience and talking to other people, Jack tends to be better for cardio type workouts, and NOX is more of a lifter/gainer type of pre-workout boost.

I haven't had any adverse side effects from either of them other than a few nights where i had a hard time getting to sleep. Not sure if that was the supplement or something else. NOX can make me a bit nauseous if I don't wait 30-40mins before working out, with Jack I can start working out pretty much immediately, but I usually wait about 20mins after drinking it before starting.

[NyceGuy]

I've used Jack3D and BSN N.O.Xplod - I prefer Jack because it doesn't taste as nasty as NOX, and it feels more like a sustained energy boost rather than a massive rush. From my experience and talking to other people, Jack tends to be better for cardio type workouts, and NOX is more of a lifter/gainer type of pre-workout boost.

I haven't had any adverse side effects from either of them other than a few nights where i had a hard time getting to sleep. Not sure if that was the supplement or something else. NOX can make me a bit nauseous if I don't wait 30-40mins before working out, with Jack I can start working out pretty much immediately, but I usually wait about 20mins after drinking it before starting.

I use NOX and I'm getting ready to switch to Jack3d. I've heard nothing but good things about it and I'm excited to try it, plus it's cheaper than NOX.

[Sweat_shop]

Mp assualt is my usual go to pre workout when I need a boost I used to take jack3d and really liked it but then needed 2-3 scoops and then a tub would only last a short time

[somnambulated]

Damn Jae nice results! Props