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Fitness model Latisha Wilder + The Boondocks Clip

AristotlesOwn

AristotlesOwn

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The fall/winter muscle building season is right around the corner. If Latisha doesn't motivate you to get off your ass and get fit...maybe nothing will. :dance:

I know some of you don't like this type of girl and that's ok. If you would kindly f*ck off and let the rest of us enjoy it that would be great :D Thanks.







AO's typical bulking season meal plan

Breakfast:

1.5 cups oatmeal with Splenda + 1 scoop Vanilla Muscle Milk
3 scrambled eggs

Mid Morning:

Detour Protein bar Choc/Caramel

Lunch:

Tuna sandwich
Diet soda

or Subway Grilled Chicken footlong
Diet soda

Pre-Workout:

N.O. Explode
Banana

Post Workout:

Met Rx Meal Replacement Chocolate
Cellmass

Dinner:

Sauteed chicken breast chunks over a salad
Brown Basmati Rice or Baked Potato

Before Bed:

1 Scoop Optimum Nutrition Extreme Chocolate Whey Protein
Cellmass

[flash]http://www.youtube.com/watch/v/mvHcCXWZftM[/flash]
 
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AristotlesOwn said:
I know some of you don't like this type of girl and that's ok. If you would kindly f*ck off and let the rest of us enjoy it that would be great :D Thanks.
Click to expand...

:lol::lol: Nice intro, pics, and meal plan. I think sis is ready for the season.
 
BigDaddyBuk said:
fellas...

that's a contest diet for a 120 lb woman.

you're going to need a little more than that.

http://www.bodybuilding.com/fun/bbinfo.php?page=contestdiets
Click to expand...

Not true pimpin. I'm 6'2'' and 230 lbs. If everything is prepared correctly it comes out to about 235-250 grams of protein per day. I get results from this diet, I didn't just go on BB.com and copy and paste this. It took a few years to balance the nutrients and make it effective for an endomorph like me. It's lighter on calories but heavy in protein. The food in the diet varies depending on how I'm feeling and my budget of course, but the bottom line is it works for me. If you're a hardgainer ectomorph, of course you're going to be eating a lot more.
 
NinjaspiT said:
approximately how much do you spend in a week for groceries with this plan?
Click to expand...

Not counting Monthly Supplements and longer term items...

I shop at Pathmark or Fairway for most of this stuff:

1 Large canister of Instant Oatmeal 4.59
Chicken Breasts (family pack) 14.97
2 bunches of Bananas 2.66
2 dozen grade A large eggs 4.78
2 Heads of Romaine Lettuce 3.98
Tuna 2 x 3pack 5.67
Sack of Russet potatoes 2.99
Basmati long grain brown Rice 2.69
Gallon of Skim Milk 4.59
Wheat Bread 2.89
Frozen Broccoli Florets 2.19

49.81 a week w/o coupons and tax
approx $200 bucks a month give or take. I do buy more or less depending on certain factors. Once you include supplements and longer term items it can be as high as $500 for the month, but that's not the case too often.
 
AristotlesOwn said:
Not counting Monthly Supplements and longer term items...

I shop at Pathmark or Fairway for most of this stuff:

1 Large canister of Instant Oatmeal 4.59
Chicken Breasts (family pack) 14.97
2 bunches of Bananas 2.66
2 dozen grade A large eggs 4.78
2 Heads of Romaine Lettuce 3.98
Tuna 2 x 3pack 5.67
Sack of Russet potatoes 2.99
Basmati long grain brown Rice 2.69
Gallon of Skim Milk 4.59
Wheat Bread 2.89
Frozen Broccoli Florets 2.19

49.81 a week w/o coupons and tax
approx $200 bucks a month give or take. I do buy more or less depending on certain factors. Once you include supplements and longer term items it can be as high as $500 for the month, but that's not the case too often.
Click to expand...

I used to lift consistantly a couple months bak but i didnt have a consistant bulking plan as far as food went.Im going to try this one when i get back into it this week.Ill post results.Peace.
 
A little more advice on training and nutrition to get big during the winter months from my personal experience.

-Drinking flavored water helps to wean you off your mama's sugary kool aid and iced tea.

-Having one or two cheat meals a week will help you stay on target the rest of the time. When your body gets used to healthy food, those cheat meals will make you feel sick no matter how much you crave them.

-Sautee vegetables that can be sauteed, they taste better that way.

-Supplementation isn't really necessary if you can achieve your protein goals from food alone (I can't), but you should at least have a good multivitamin. In the long run, a good protein powder will save you some cash on food.

-Your genetic structure is going to determine how big you get naturally. If you're long and lanky like a B-ball player, don't expect to have muscles like a stockier football player. You can be just as strong and not look the part simply because of your lengthy physique. Instead of using the IFBB ( http://www.ifbb.com/ ) pros as a point of reference for muscularity, look into the natural WNBF ( http://www.wnbf.net/ )or the INBF ( http://www.inbf.net/ ). Notice the difference in physiques.

-Squats deadlifts and pull ups will get you bigger faster than any other exercises because of the amount of HGH that is naturally released.

That is all for now.
 

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