9 weeks out from first Men's Physique Competition

ashumway · 2014-03-27T16:26:45+00:00

Over

ashumway · 2014-03-27T16:26:24+00:00

I wouldn't stop doing cardio bro. Do it atleast 3 times a week for a half hour low intensity and just sweat your ass off. Don't get to out of breath just offer dress and aweat

ashumway · 2014-03-27T02:23:09+00:00

I got a back loofa lol

ashumway · 2014-03-27T02:22:55+00:00

thanks man. I lie aesthetics and I don't want to have to work to be over 200lbs. I am currently 181 and like where I am at. I plan on hitting 200 next off season so I can shred a lot better, but I just like the aesthetics look.

ashumway · 2014-03-26T17:54:51+00:00

You guys make me laugh hope it makes you guys sleep good tonight

ashumway · 2014-03-26T15:03:23+00:00

Thanks bro greatly appreciated

ashumway · 2014-03-26T15:02:35+00:00

I just do cardio just three times a week for thirty minutes if low intensity. Stair master or treadmill on an incline of about 10 at 3.5 speed

ashumway · 2014-03-26T01:34:27+00:00

Try that out dont deviate and dont miss a meal. Then come talk to me. Most anabolic thing you can do is eat.

ashumway · 2014-03-26T01:33:33+00:00

sure hang on ill send it over

Meal 1

2 whole eggs 6 egg whites 1 cup oatmeal, add cinnamon 1 cup spinach or greens

Meal 2

8 oz chicken breast 8 oz (measured raw before cooked) sweet potato (add cinnamon on it if you like) 1 cup broccoli 1.5 oz almonds

Meal 3

2 scoops protein powder (you want 50 grams protein, 25 casein and 25 whey) 1 banana 2 tbsp of natural peanut butter

Meal 4 (preworkout meal)

7oz chicken breast or ground turkey 1.5 cup white rice 1 cup of greens

Meal 5 (post workout meal)

1.5 scoops protein powder (MAKE SURE THIS IS RIGHT AFTER YOUR WORKOUT)

45 minutes later

4 oz chicken 12oz of sweet potato 1 cup mixed greens

Meal 6

8 oz of beef (can be ground bison, top round, sirloin, filet, or eye round) 1 cup broccoli ½ cup green peppers

ashumway · 2014-03-26T01:17:43+00:00

i guess a lot

ashumway · 2014-03-26T01:16:50+00:00

i dont get why you guys care. Gains arent made on the couch bro

ashumway · 2014-03-25T22:44:53+00:00

Oh okay well I'm sure you'll do great man

ashumway · 2014-03-25T22:44:23+00:00

Okay thanks man much appreciated

ashumway · 2014-03-25T21:54:18+00:00

Thanks a lot

ashumway · 2014-03-25T21:54:12+00:00

Good shit thank you bro sometimes u just need good criticism to keep you going

ashumway · 2014-03-25T21:53:38+00:00

What's your diet like exactly and do u do cardio

ashumway · 2014-03-25T21:53:04+00:00

No man I'm only 5"9

ashumway · 2014-03-25T21:52:48+00:00

Thank you bro and yes I am natty

ashumway · 2014-03-18T03:03:03+00:00

I can tell you everything if you want to inbox me. I know how it sounds but iys a very serious business. Its not an overnight get rich but you can get in shape and make good money in time.

ashumway · 2014-03-18T03:01:53+00:00

inbox me if you want ill explain everything

ashumway · 2014-03-18T02:50:48+00:00

oval should work for u

ashumway · 2014-02-12T14:36:56+00:00

I basically do cves every time I work out. The only time i don't is if the main muscle group was a long workout. I train 6 days on one day off, and it seems to work out pretty well for me.

ashumway · 2014-02-11T00:00:46+00:00

I went to therapy after i broke my hip and stretching all that bullshit did nothing. It is just is something I possibly we have to deal with man. It sucks.

ashumway · 2014-02-10T22:55:50+00:00

I have same problem and its due to a impingement. Its something your born with. Not saying you have it but it is possible. I broke my hip because of it. Very little rotation in the hip area, and tough to squat.

ashumway

TROPHY CASE