Relentless 2009-2011: Eric Helms forging a physique that leaves no doubt.

[Quelly]

2009 Contest Season Recap

after 269 days of dieting and having my life changed forever both through bodybuilding and through the craziness that we humans are blessed to call living, I was left with the following to look back on in the small arena that we focus on here at the bodybuilding.com forums:

February 28th: APA Norwestern "ALL RAW" Regional Championships
-2nd Place 198's 1205 Total 300 Bench, 405 Squat, 500 Deadlift. A new PR total in a lower weight class.

May 2nd 2009: ABA/INBA 14th Annual Silver & Black Muscle Classic
-3rd Place Open Men's Tall Division

June 20th 2009: NGA Mr Natural California
-2nd Place Open Men's Light Heavyweight Division
-Best Poser Award

July 18th 2009: INBF Capital City Natural Bodybuilding Championships
-1st Place Open Men's Heavyweight Division

August 8th 2009: INBF 4th Annual INBF Washington State
Natural Bodybuilding, Fitness and Figure Championships
-1st Place Open Men's Light Heavyweight Division

September 26th 2009: INBF West Coast Classic
-2nd Place Open Men's Heavyweight Division

To say I was proud of myself, and ready to transition out of dieting would be true :)

2009-2011 Goals

For my next phase of development before I enter into bodybuilding preparation again I have the following goals:
-Stay Injury Free: This will consist of weekly yoga, foam rolling, stretching, mobility work, sports massage and continuing my education in fitness and wellness. And most importantly, keeping my ego in check in the gym.
-Make it through the end of 2009 weighing in under 200lbs: Last season in 2007 I put on 48lbs in 2 months, and that will never happen again...so this little goal is an accountability issue to make sure I keep body fat in check and not hamper my time spent gaining muscle.
-Get back to some good old RAW power lifting: Provided I stay injury free and my hamstring continues to rehab as it is, I plan on doing as many RAW meets as possible during my offseason with the following lifting total goals in the RAW 198's:
Bench: 335
Squat: 455
Deadlift: 525
Total: 1300+
-Expand The Natural Movement on the west coast, and spread science based, sustainable and optimal approaches to Drug Free Bodybuilding. More on this to come stay tuned
-Develop a Professional Caliber Physique:
Add 8-10lbs+ of lean body mass.
When the time comes...get more shredded than last time.
Lats, Quads, Calves and arms..."gimme so mo!" like Busta Rhymes.
-Compete in 2011, with the goal of attaining pro status and competing in my first pro show. It looks like the IFPA/OCB/NANBF and the WNBF/INBF are both massively expanding here on the west coast so when the time comes I will have many options.

So how are you gonna do it?

-Nutrition
First off we have to rehab my metabolism...the diet got me as low as 1500kcals and 2/day cardio for a brief stint in order to really dial in my glutes, hammies and get my quads cross striated. It was worth it...but now I'm left with a 85 year old's metabolic rate with a sedentary job.
So, starting Monday I'm back on macros and we're going to slowly increase my calories back up to workable levels.
Secondly I'll be focusing on getting more quality in my diet this off season...getting down as low as I did calorically you really see what vitamin deficiencies can do, so I plan on keeping essential fatty acids, micro nutrients, vitamins, minerals, phytochemicals, and antioxidants present in the diet through an appropriate amount of proper food choice such as blue berries, broccoli, fish oils, bananas etc.

-Training
I will ALWAYS be on a strucutred, periodized program from here on out. We will fluctuate from programs focused on intensity, frequency, or volume depending on the prior program and the results from them. Nothing set in stone but don't be surprised to see things like Max OT, PHAT, GVT varients, DC, Smolov, Sheiko, Westside, Ivory Latino Frequency Training, and scheduled deloads all along the way.

-Supplementation
I am still proud to be sponsored by controlled labs, and they provide me with quality staple supplements like branched amino acids, essential amino acids, creatine, joint support, beta alanine, citrulline malate, digestive aids, and workout nutrition shakes.
The supplements I currently use are as follows:
Purple Wraath
Blue Gene
Orange Triad
Green Bulge
The supplements I plan on adding that look amazing are as follows:
Golden Gains
Purple InTrain

Upcoming Events

There is a RAW meet here in Sacramento in November which I probably will compete in as long as I can get even a decent total, just for fun really, and who knows what kind of strength rebound I'll have post prep?

I will be going on vacation to Hawaii from Oct 13-20th I am currently deloading post show and I'll be taking a break from training and macros while I'm there, and when I get back the deload will be over the gaining phase will be in full swing!!!

are yall ready? I sure as hell am :)

[will-work4ANDRO]

ALL IN for this

[JENerator]

Absolutely IN on this! :D

[Ian_B]

In.

[rallyum]

Guess i'll join too..not too happy about it though..but i'm IN! :D

[visionz1234]

Count me in!

[bballbrett5]

in on 1st page of destruction

[TigerStealth]

in of course!

[The Solution]

In it till the end.

[ehlisl]

are yall ready? I sure as hell am :)

Eric, I was born for this ****! :)

[Blazed]

Looking forward to this =)

[B-Neva]

first page

[stayfit2008]

Thank Goodness,..your journal I can finally keep up with,..still looking for Cliff notes of your first journal,.Ha!

[Whomper107]

This is gonna be a good one. When you have a chance Eric, I'd like to hear a list of the top few things you will do differently for your next prep. I think it's something we could all benefit from... but no rush on answering that, just enjoy being a human again for now. :)

[BaFtub]

Wanna see you face to face on stage in 2011 in Ny!

[bryce126]

Eric, everything I think I wanted to say about this trip and your season I've said, but like I said to Brad, I've earned a friend here, and you have as well. A small piece of me went on stage with you, and the hugs and release and experiences this weekend were worth every hour spent driving.


-Expand The Natural Movement on the west coast, and spread science based, sustainable and optimal approaches to Drug Free Bodybuilding.
I WILL be in for this. More about the copier and graphic design whenever anyone's ready.

."gimme so mo!" like Busta Rhymes.
One of my FAVORITES.
eHHT7dTmw8U


are yall ready? I sure as hell am :)

ready as I'll ever be. Speaking of which, it's about time to start an off-season log myself.

[anti-steroids]

Came in on the tail in of contest prep def wanna be here from the start for offseason

[gymratluke]

You know Im in brotha!! :)

[J_Bo]

Awwwwwwwwwe snap!

[Barn01]

Good job bro ... That was the most massive dieting and training duration and you deserve the well needed break. I can see you coming back fuller and better ... Eric V.2

[TQsmooth5]

Yes, yes!...in like Flynn!

[user7878778786]

In in in!

[thebasil]

omg post #23

[141455675]

Follwed the last log lurkingly mate. I'll let my presence be known for support on this one.

Kill these next ~2years!

[bwelch1985]

Can't wait to see you run Max-OT! I think you'll love it dude.

[chuckles_345]

Count me in!

Chuckles

[entropy1]

nice, i didnt realise you where also a powerlifter. you'll have to let everyone know what your diet is gonna be like

[devinh]

You know I can't be left out of this one. Do the damn thing

[Litewatenatty]

subbed :D

[Salaam86]

I'll definitely be following along, looking forward to seeing how you organize your training as the year progresses.

[CM82682]

In for this, your determination and attitude about everything is second to none.

[semper27]

Shhh on some shhh and bring it!!!

[toddbz]

bout to be some crazy shhhh up in here!!!

Team BK!

[Young9]

Team BK!

[aguy fish]

I'm in in in ! You're a true motivation, this thread will get me tyhrough my universe prep ! Thanks Eric!

[RyanBravo]

i'm in, i just read the last few pages of your last log and really motivated me with my own training..so i'm really looking foward to this :)

[SkNatural]

Brother, you have only got good things coming to you in the lifetime. Your a hard worker and even more so a person of character beyond anything I can describe. I'll definately be checking this everyday. Etch that stone everyday.

Again, if you and Barb are ever near seattle, you better be giving me a call :)

[italianplaya30]

in on this bud!

FYI i was checking ur thread all weekend at the Olympia to see how you did

Cant wait to see some real progress!

[AllGenetix]

in like sin!

[craig//nicol]

Im in on this. going to be epic!

[jked4life]

In for this one for sure! This time I'll not just lurk and actually post :)

[shawn3087]

In!
i want to compete next year so hopefully i can pick up a few tips

[healthybodies]

I'll be here brother. Can't wait to be doing this all again in 2011. Well..............maybe I can.

[ekmi]

count me in!

[Active247]

oh hell yea!

[sloboda]

In. I followed your last log from start to finish. incredible job, thanks for the tips/advice :)

[spirit3530]

2011 ... the year of the Pro Cards




Me and you.... It's ON brah.

[bryce126]

2011 ... the year of the Pro Cards

Me and you.... It's ON brah.

:D not if i get it first

[wnbf2be]

First of all....congrats on a great season. Thats a very impressive list of meets and shows. You are well on your way to that pro card...not a doubt in my mind.

As for your transition into a growing phase (note: I didnt say "offseason"...because for guys like us, it doesnt exist.)...I think you are actually now entering the hardest part of the whole game. The transition from precontest to postcontest is a truly critical time metabolically. I think the mistake most people make is going hog wild on the food at a time when you are heavily compromised metabolically speaking. So be sure to track everything very precisely and slowly/incrementally raise those macros. Your body is primed for fat storage and as per our other conversation...now is the time to put yourself in position for the next run at that card. :)

Oh yeah...be sure to enjoy a LITTLE food though. You earned it, brother!

[FATHER FLEX]

Might pop in from time to time.

[dfunk]

I didn't post in the last thread but followed it daily and was more concerned with the outcome of the West Coast Classic than the Olympia lol. Because of you I desperately want to get involved in the Natural Movement and hope to step on stage in the next few years. You showed me how to prep, now show me how to GROW!

[gymratluke]

I didn't post in the last thread but followed it daily and was more concerned with the outcome of the West Coast Classic than the Olympia lol. Because of you I desperately want to get involved in the Natural Movement and hope to step on stage in the next few years. You showed me how to prep, now show me how to GROW!

Then get on the site and SIGN UP!!

[Quelly]

Intro

Well man...today was WEIRD. Very surreal, had a great weekend, a great show, and a great after party, and a great sunday...for those interested in more detail, and great pictures and some great recap and placings etc check these links:

From Alberto's log (Father Flex)
http://forum.bodybuilding.com/showpost.php?p=390879411&postcount=8959
http://forum.bodybuilding.com/showpost.php?p=390880021&postcount=8960
http://forum.bodybuilding.com/showpost.php?p=390880631&postcount=8961
http://forum.bodybuilding.com/showpost.php?p=390881131&postcount=8962
http://forum.bodybuilding.com/showpost.php?p=390881381&postcount=8963
http://forum.bodybuilding.com/showpost.php?p=390881861&postcount=8964
http://forum.bodybuilding.com/showpost.php?p=390882271&postcount=8965
From Brad's log (healthybodies
http://forum.bodybuilding.com/showpost.php?p=390659251&postcount=1068
http://forum.bodybuilding.com/showpost.php?p=390735271&postcount=1075
From Jeff's website (strebla)
http://www.3dmusclejourney.com/us-pro-cup-and-west-coast-classic.php

I can't believe its over! But, I got up and went to work, hit my numbers and went to the gym...so life wasn't too totally different lol...but I feel mentally, physically, emotionally, and spiritually much more at ease today...but also at the same time melancholy, nostalgic and just a little sad its all over.

Nutrition

Target macros for metabolic rehab this week F/C/P: 55/200/240
Actual: 2,241 53.4 198.4 242.2

Training

Cardio: 30 mins on arc trainer HR 130-140 for first half, 150-160 for second half
Stretching

I'm on a deload for a bit, then the hardcore mass building starts up when I get back from Hawaii, where we'll be from October 13th-20th. Today was just cardio, Sunday I did legs. Essentially I'm training with 70% volume and intensity on the following split:

Legs
MISS
Core, Kettle bells, Prehab
Push
MISS
Pull
OFF

Misc

I don't think reverse dieting is going to be too difficult for me...the hunger is night and day from 2007 so far...the plan is to have 1 day a week where I don't count numbers and have a date night with Barb etc and live like a regular person...this weekend we've got 2 birthday parties on saturday so that will suffice, then the next sunday were having a house warming party and barb's birthday party...then on the 13th-20th we'll be in hawaii....If I can stay on track through all that...I'm home free lol!

[Quelly]

This is gonna be a good one. When you have a chance Eric, I'd like to hear a list of the top few things you will do differently for your next prep. I think it's something we could all benefit from... but no rush on answering that, just enjoy being a human again for now. :)
First off we saw that we need to really baby sit my metabolic rate because it can REALLY slow down...talking 4k in the offseason...1.5k to get shredded with 2/day cardio...yeah...so I think leaving the carbs alone, and higher for as long as possible while dropping lots of weight would be a good thing.
Never going over 2x/week high intensity cardio...along with leg training its just counter productive...I got to go with Lyle on this one and personal experience.
Bigger refeeds, and possibly a full on diet break at some point to really attempt to get the metabolism firing again depending on timing.
Going a little more by instinct on refeeds, numbers, deloads, and cardio as opposed to a unchanging schedule...there is something to be said for getting to know one's body and I'm getting there.
Dieting on less protein from the get, we went from 265 with 5 scoops of bcaa a day and 3g of HMB to 235 with 3 scoops and HMB and saw no muscle loss...so that will allow less calories and more room for the metabolically boosting carbs...
Not being afraid to dip into keto if we need to temporarily to dial in the legs.
Not front loading for peaks, and eating a lot more on friday and saturday of shows.
That's about it so far...but there is always more to learn.

Eric, everything I think I wanted to say about this trip and your season I've said, but like I said to Brad, I've earned a friend here, and you have as well. A small piece of me went on stage with you, and the hugs and release and experiences this weekend were worth every hour spent driving.

I WILL be in for this. More about the copier and graphic design whenever anyone's ready.

ready as I'll ever be. Speaking of which, it's about time to start an off-season log myself.
It was GREAT having you in my home with your dad, definitely ecstatic to have gained you guys as friends, and I can't wait for the offseason log, and as soon as we have something to actually print up we'll be in touch on that

nice, i didnt realise you where also a powerlifter. you'll have to let everyone know what your diet is gonna be like
I'll be very detailed with it :) and yeah I love to lift heavy stuff :)

Brother, you have only got good things coming to you in the lifetime. Your a hard worker and even more so a person of character beyond anything I can describe. I'll definately be checking this everyday. Etch that stone everyday.

Again, if you and Barb are ever near seattle, you better be giving me a call :)
You know it Scott! Pleasure to have you along and to get whooped by ya!
THAT right thur is a PRO folks!

First of all....congrats on a great season. Thats a very impressive list of meets and shows. You are well on your way to that pro card...not a doubt in my mind.

As for your transition into a growing phase (note: I didnt say "offseason"...because for guys like us, it doesnt exist.)...I think you are actually now entering the hardest part of the whole game. The transition from precontest to postcontest is a truly critical time metabolically. I think the mistake most people make is going hog wild on the food at a time when you are heavily compromised metabolically speaking. So be sure to track everything very precisely and slowly/incrementally raise those macros. Your body is primed for fat storage and as per our other conversation...now is the time to put yourself in position for the next run at that card. :)

Oh yeah...be sure to enjoy a LITTLE food though. You earned it, brother!
Well, I may slip up and use the word offseason...but I mean it only as "not dieting for a show" :) so don't get mad at me! lol

As far as the transition...I do NOT plan on repeating 07 lol...and so far so good, 1 day down, many more to go before I get my metabolism back to something that can handle growing phase food levels, I'm glad to have this log to help keep me on track!

I didn't post in the last thread but followed it daily and was more concerned with the outcome of the West Coast Classic than the Olympia lol. Because of you I desperately want to get involved in the Natural Movement and hope to step on stage in the next few years. You showed me how to prep, now show me how to GROW!
Glad to have you along! Definitely sign up like Luke said on Jeff's site! And although growing muscle is a lot less quick than dropping fat...I got plenty of time to get a Heavyweight Natural Pro Physique Built by 2011. And I'm hungry to do it!

[gymratluke]

Congrats on gettin your heart rate up that high! I woulda never thought! lol :p


AND Im actually gonna see if I can get down there for the party! Yeah thats right!!! :)

Oh yeah...can I stay with you if I come?! lol :D

[Quelly]

Congrats on gettin your heart rate up that high! I woulda never thought! lol :p


AND Im actually gonna see if I can get down there for the party! Yeah thats right!!! :)

Oh yeah...can I stay with you if I come?! lol :D

For reals!!!

Hell yeah! and of course, damn, see you again in 2 weeks then eh? LOL awesome!

[visionz1234]

the hardcore mass building starts up when I get back from Hawaii

Better be some HMB going down at Elk Grove PH :D

[dfunk]

Then get on the site and SIGN UP!!

Nice I didn't know there was a membership and everything. Thanks.

[spirit3530]

:D not if i get it first

Bring it, someone has to place second place. ;)

[Young9]

Shredder and Ya Boy Post Contest :D

I think hommie in the background was getting jealous of teh shexxxyness ;)

http://i142.photobucket.com/albums/r99/peregrino9/meandE.jpg

had a blast...hopefully I can make Barbs Bday/Housewarming party!

VISIONZ: Dont be scurrrred lol
Holla at a playa when you see me in the streets!!!

[Quelly]

Better be some HMB going down at Elk Grove PH :D
oh you know it...I'll be there today doing a wussy push deload...watch out I haven't decided on the 70's or 75's for chest press BAM! lol

Bring it, someone has to place second place. ;)
<---this is true....I know lol

Shredder and Ya Boy Post Contest :D

I think hommie in the background was getting jealous of teh shexxxyness ;)

http://i142.photobucket.com/albums/r99/peregrino9/meandE.jpg

had a blast...hopefully I can make Barbs Bday/Housewarming party!

VISIONZ: Dont be scurrrred lol
Holla at a playa when you see me in the streets!!!
I hope you can too! I haven't gotten to see you enough bro! But if you can't no worries, I'll be getting my ass down to the bay more now that I'm not on a crazy contest prep mode

[Bnizzle163]

I found it :D

Subbed!

[toddbz]

Nice I didn't know there was a membership and everything. Thanks.

It's how we find the virgins for Team BK

[SkNatural]

Originally Posted by dfunk
Nice I didn't know there was a membership and everything. Thanks.


It's how we find the virgins for Team BK


Team BK membership plans...interesting :)

Count me out, lol

[toddbz]

Originally Posted by dfunk
Nice I didn't know there was a membership and everything. Thanks.


Team BK membership plans...interesting :)

Count me out, lol

You are definitely invited! ;)

Oh and Scott's girl has the sickest Nike's on the planet! Those things were tight!

[Quelly]

Intro

My body keeps waking me up around 8-9am despite the fact that I have set no alarm, and don't do morning cardio anymore lol...so I end up getting up and getting on the forums, checking email, facebook, etc. Maybe I should study instead ;)
Well...man...I miss everyone. My house was full and we had an amazing atmosphere over the weekend and damnit regular life just isn't as cool.
Weighed in at 191 this morning....about what I figured, I bet it'll drop down around 185 by Saturday morning...and then it'll be the "free" day and that will go back up lol.
Its pretty annoying and odd, but every meal I eat pretty much leaves me bloated and with ankle edema...I guess just a few things added in I wasn't eating before and 25g of fat and 50g of carbs will do it...kinda surprising...oh well.
Being on wussy training and wussy calories is not very motivating right now...I want to go in and just beast on ****, but yeah...can't. I'm going to be SO hungry to train hard and heavy when I get back from my vacation....SIGH!!
Oddly enough, I got a crazy pump from my deload push workout today, go carbs right?

Nutrition

Target macros for metabolic rehab this week F/C/P: 55/200/240
so far with one meal left: 1,786 38.2 159.8 202.4

Training

Deload Push, warm ups excluded

DB Chest Press
70's x 12 (2 sets)

DB Shoulder Press
45's x 12 (2 sets)

DB Flys
30's x 12 (2 sets)

Tricep Pushdowns
110 x 12 (2 sets)

DB Lateral Raises
20's x 12 (2 sets)

Misc

So we've got a crap ton of chicken enchiladas in the fridge...I don't know how to count them on fitday, they are delicious, I CANT STAND letting food go bad, and my wife is a vegetarian.
GRRRRR!

[AllGenetix]

i heard enchiladas are like 100 calorie packs. and they mold to whatever macro's you need to hit your numbers for the day. haha

[Quelly]

Originally Posted by dfunk
Nice I didn't know there was a membership and everything. Thanks.




Team BK membership plans...interesting :)

Count me out, lol
count you out? Just don't ever fall asleep around todd...

You are definitely invited! ;)

Oh and Scott's girl has the sickest Nike's on the planet! Those things were tight!
I missed the nikes, probably too busy stuffing my face :)

i heard enchiladas are like 100 calorie packs. and they mold to whatever macro's you need to hit your numbers for the day. haha
HA, i wish

[visionz1234]

So we've got a crap ton of chicken enchiladas in the fridge...I don't know how to count them on fitday, they are delicious, I CANT STAND letting food go bad, and my wife is a vegetarian.
GRRRRR!

Eh, no problem. Just get them warmed up and I'll take care of those for you. :D

[Quelly]

Eh, no problem. Just get them warmed up and I'll take care of those for you. :D

dude....you can so have them! SERIOUSLY, stop by, or I can give em to you after you train or something lol

[extremenergy3]

I'm subbed!!!

I like the description of what you've done already, what you plan to do, and how you plan to attack it!

Very motivational.

I'm starting to become serious about bodybuilding more and more each day. Looks like I'm on the path that you've already tread lol Studying to be a NASM-CPT and bulking like a mofo to 200lbs so I can cut down and be a monster in the natty (or possibly NPC?!) world.

I'll be starting a log with some Blue Gene, the new flavor of White Flood, GlycerGrow, Green Mag, and Purple Intrain soon, as well. Hope you'll follow along side mine as well :D PT really hooked it up BIG TIME.

Anyway, continue working hard. Praying you stay injury free. I'll be along for the ride!

[craig//nicol]

So we've got a crap ton of chicken enchiladas in the fridge...I don't know how to count them on fitday, they are delicious, I CANT STAND letting food go bad, and my wife is a vegetarian.
GRRRRR!

I hate that when couting calories, you want to eat something and its totally ok for your diet, you just dont know exactly how many calories are in it, so you cant lol

[bryce126]

Being on wussy training and wussy calories is not very motivating right now...I want to go in and just beast on ****, but yeah...can't.

tell me about it. deloads are like having sex but only extremely slowly and with no enthusiasm. :(

[J_Bo]

tell me about it. deloads are like having sex but only extremely slowly and with no enthusiasm. :(

wow. nice! lol

[CM82682]

I hate that when couting calories, you want to eat something and its totally ok for your diet, you just dont know exactly how many calories are in it, so you cant lol

This may not help Eric right now because he may not know how they were exactly made but I saw someone post this a while back to help track macros when they are in this exact situation.

http://recipes.sparkpeople.com/recipe-calculator.asp

Hope it helps...


tell me about it. deloads are like having sex but only extremely slowly and with no enthusiasm. :(

LOL.

[bwelch1985]

just eat the damn enchiladas eric!!:) guess the numbers

remember there are pitfalls on both sides of post-contest recovery...obviously you don't want to gorge all the time, but imo it could be significantly worse to fret over every calorie and possibly develop an eating disorder...

[devinh]

Yes, I know I can say this without Jeremy getting offended, but don't get how he got after his contest. I know you want to be precise with the cals, but if you can get an idea of how they were made and with what I would say just go for it.
I just remembered you are going to Hawaii in a couple weeks also and said there will be no counting while you are there, so that should also be a good thing I suppose.

[healthybodies]

Well...man...I miss everyone. My house was full and we had an amazing atmosphere over the weekend and damnit regular life just isn't as cool.

I know what you mean Eric. I was looking at the pictures Jeff and Eric took this morning and I started getting all emotional. What an experience that's all I have to say. 1 in about 1,000 and I'm so glad we all got to share it together.

Honestly though, the highlight of the whole weekend was the potluck and being presented with the "Golden Kettlebell." Nothing topped that.




http://im1.shutterfly.com/media/47b9d709b3127ccef86c6c01a13d00000030O00AbM3LZk5ZNG QPbz4M/cC/f%3D0/ps%3D50/r%3D0/rx%3D550/ry%3D400/

http://im1.shutterfly.com/media/47b9d709b3127ccef86d30a981f700000030O00AbM3LZk5ZNG QPbz4M/cC/f%3D0/ps%3D50/r%3D0/rx%3D550/ry%3D400/

[gymratluke]

tell me about it. deloads are like having sex but only extremely slowly and with no enthusiasm. :(

And you never get off... :(

[toddbz]

i heard enchiladas are like 100 calorie packs. and they mold to whatever macro's you need to hit your numbers for the day. haha

I think the round about numbers on those each are 40gCHO, 35g pro, 30g fat. Cause the cheese and all. Those raw tortillas we use are 27gCHO each.


count you out? Just don't ever fall asleep around todd...


You don't have to be asleep!! I'm stealth


And you never get off... :(

Ahhhh like my fovorite song lyric
Just before you climax I reach for my axe. I cut your arms and legs off and F you in the neck.
Poetry

[gymratluke]

count you out? Just don't ever fall asleep around todd...








You don't have to be asleep!! I'm stealth





ROFLMFAO



Ahhhh like my fovorite song lyric
Just before you climax I reach for my axe. I cut your arms and legs off and F you in the neck.
Poetry



LOL WTF?! Thats sick...I LOVE IT!!! :D

[Quelly]

I'm subbed!!!

I like the description of what you've done already, what you plan to do, and how you plan to attack it!

Very motivational.

I'm starting to become serious about bodybuilding more and more each day. Looks like I'm on the path that you've already tread lol Studying to be a NASM-CPT and bulking like a mofo to 200lbs so I can cut down and be a monster in the natty (or possibly NPC?!) world.

I'll be starting a log with some Blue Gene, the new flavor of White Flood, GlycerGrow, Green Mag, and Purple Intrain soon, as well. Hope you'll follow along side mine as well :D PT really hooked it up BIG TIME.

Anyway, continue working hard. Praying you stay injury free. I'll be along for the ride!
awesome man! NASM is great and that's a VERY solid stack, drop me a link to your log i'd be happy to follow :)

tell me about it. deloads are like having sex but only extremely slowly and with no enthusiasm. :(
LOL, well I'm only going to run the reduced volume and intensity and frequency deload through the end of this week, next week I'm going to increase the volume back to 100% and keep the reduced intensity and frequency, and then while in Hawaii I'm going to try to do 2-3 full body workouts but with 100% volume and 100% intensity...that'll be less like you describe

I hate that when couting calories, you want to eat something and its totally ok for your diet, you just dont know exactly how many calories are in it, so you cant lol

This may not help Eric right now because he may not know how they were exactly made but I saw someone post this a while back to help track macros when they are in this exact situation.

http://recipes.sparkpeople.com/recipe-calculator.asp

Hope it helps...


just eat the damn enchiladas eric!!:) guess the numbers

remember there are pitfalls on both sides of post-contest recovery...obviously you don't want to gorge all the time, but imo it could be significantly worse to fret over every calorie and possibly develop an eating disorder...

Yes, I know I can say this without Jeremy getting offended, but don't get how he got after his contest. I know you want to be precise with the cals, but if you can get an idea of how they were made and with what I would say just go for it.
I just remembered you are going to Hawaii in a couple weeks also and said there will be no counting while you are there, so that should also be a good thing I suppose.

I think the round about numbers on those each are 40gCHO, 35g pro, 30g fat. Cause the cheese and all. Those raw tortillas we use are 27gCHO each.

You know deeper into the offseason when I actually HAVE a metabolism it'll be no big deal guys, you'll see my nutrition read like this on a frequent basis: 2500 55/300/200 + dinner with barb, but until then, its by the numbers on the scale, except for my weekly free day and date night with barb...period. Yes competitors walk a fine line between ocd behavior and discipline, but I know which side I'm on. And I've been on the extreme other side, gaining 48lbs in 2 months post show.
Remember, I'm 4 days after my show not 4 months
Thanks for the macros todd that helps...but then again, I'm not gonna put down 30g of fat in one meal lol, maybe I'll eat half of one ;)

I know what you mean Eric. I was looking at the pictures Jeff and Eric took this morning and I started getting all emotional. What an experience that's all I have to say. 1 in about 1,000 and I'm so glad we all got to share it together.

Honestly though, the highlight of the whole weekend was the potluck and being presented with the "Golden Kettlebell." Nothing topped that.
Oh man it was an amazing night, and it was awesome giving that gift to you :)

And you never get off... :(
LOL

[scoobysnacks]

You are detailed and dedicated, thats inspirational.

Im gonna follow along, probably more as a passive observer.

A few things to help you improve and some food for thought.

I saw the bodyparts you listed I really think shoulders need to be added, the front relaxed is such an important pose and you look narrow in it. Id like to see some freakin boulders on the shoulders which would improve your V taper in that shot. I love the hang clean and press for boulder shoulders along with upright rows and smith machine presses.

In your side shots you look great, hamis drop, arms in my opinion dont lag or are at issue IMHO. Id work on the X taper in that front shot. Anything you need to bring that up to create that X look. A judge once told me that he knows the top 2 to three guys usually from that shot alone, thats pretty powerful.

Also, I saw a pics of like 2 days out where your quads look striated. Now, maybe it was the lighting, but your stage pics the quads look really watery IMHO, and abs look a bit flat to me like you could have been fuller. Lost the crispness to the quad. I know I cant convince any of you guys to not drink 1.5 gallons of water straight thru, but just becuase it works for one dude, doesnt mean that will definitely work for you. Id think you would be better off with a bit higher carb load (as you arent blessed with great bellies, either am I and Ive learned this the hard way) and a bit less water to keep you dry. Just some food for thought, I know Im a minority in this water issue here. But when Im watery it effects my legs first first and to my eye it looks like the same occured here. I dont want to start a debate in your thread, just take a look, and see what YOU think.

Good Luck to you,

Ss

[Bnizzle163]

Dude, you must be Jonesing brother. Coming back on a deload and still counting your calories must be a bummer :(. But you know what? You need it. You've put your body through hell this year, and the muscle growth you're going to get by having a game plan post contest is going to be all worth it :). But, I'm sure you already knew that!

Free day this weekend huh? Do you just not count calories that day, or is it like an all out feast? :D

[bryce126]

Dude, you must be Jonesing brother. Coming back on a deload and still counting your calories must be a bummer :(. But you know what? You need it. You've put your body through hell this year, and the muscle growth you're going to get by having a game plan post contest is going to be all worth it :). But, I'm sure you already knew that!

Free day this weekend huh? Do you just not count calories that day, or is it like an all out feast? :D

its just a necessary process. he still has a snail's metabolism for a little while til he nurses it. remember before peak week his body was used to seeing 1500 cals.

[Bnizzle163]

its just a necessary process. he still has a snail's metabolism for a little while til he nurses it. remember before peak week his body was used to seeing 1500 cals.

Oh, yeah, don't get me wrong, I totally agree. I may be a newbie, but I understand the basics of reverse dieting :)

[Quelly]

You are detailed and dedicated, thats inspirational.

Im gonna follow along, probably more as a passive observer.

A few things to help you improve and some food for thought.

I saw the bodyparts you listed I really think shoulders need to be added, the front relaxed is such an important pose and you look narrow in it. Id like to see some freakin boulders on the shoulders which would improve your V taper in that shot. I love the hang clean and press for boulder shoulders along with upright rows and smith machine presses.

In your side shots you look great, hamis drop, arms in my opinion dont lag or are at issue IMHO. Id work on the X taper in that front shot. Anything you need to bring that up to create that X look. A judge once told me that he knows the top 2 to three guys usually from that shot alone, thats pretty powerful.

Also, I saw a pics of like 2 days out where your quads look striated. Now, maybe it was the lighting, but your stage pics the quads look really watery IMHO, and abs look a bit flat to me like you could have been fuller. Lost the crispness to the quad. I know I cant convince any of you guys to not drink 1.5 gallons of water straight thru, but just becuase it works for one dude, doesnt mean that will definitely work for you. Id think you would be better off with a bit higher carb load (as you arent blessed with great bellies, either am I and Ive learned this the hard way) and a bit less water to keep you dry. Just some food for thought, I know Im a minority in this water issue here. But when Im watery it effects my legs first first and to my eye it looks like the same occured here. I dont want to start a debate in your thread, just take a look, and see what YOU think.

Good Luck to you,

Ss
You're right, I do need bigger shoulders and more x/v I think shoulders should be on that list.
I was definitely a little flat on stage...and yeah my quads seem to be the first place I get watery, and I would not be opposed to trying things like that, but I think the lighting was a factor, Brad's quads looked less crisp on stage too but he gets VERY lean there and always is crisp there....also when I hit ab and thigh shots you could see the striations in my quads, so I don't know how much of that was "real"...but we've had "spilly quads" as an issue from the beginning...and I am not opposed to experimenting with things...keeping water more moderate, worth a try, more aggressive pump up, worth a try, doing legs in the morning before the show...like an actual leg day...worth a shot....more carbs definitely.
I'm not set in stone in my beliefs scoob :)
I really appreciate the input


Dude, you must be Jonesing brother. Coming back on a deload and still counting your calories must be a bummer :(. But you know what? You need it. You've put your body through hell this year, and the muscle growth you're going to get by having a game plan post contest is going to be all worth it :). But, I'm sure you already knew that!

Free day this weekend huh? Do you just not count calories that day, or is it like an all out feast? :D
I'm not doing too bad, I wouldn't say I'm jonesing...but I'd much rather be pushing 3k and the 120's on flat...but I'll get there :)

and free day is not an all out feast, its a day when I don't think like a bodybuilder...and simply eat like a regular human, although not binge.

its just a necessary process. he still has a snail's metabolism for a little while til he nurses it. remember before peak week his body was used to seeing 1500 cals.

Oh, yeah, don't get me wrong, I totally agree. I may be a newbie, but I understand the basics of reverse dieting :)
Yeah I don't think he was saying I shouldnt be reverse dieting bryce

[Bnizzle163]

I'm not doing too bad, I wouldn't say I'm jonesing...but I'd much rather be pushing 3k and the 120's on flat...but I'll get there :)

and free day is not an all out feast, its a day when I don't think like a bodybuilder...and simply eat like a regular human, although not binge.


Yeah I don't think he was saying I shouldnt be reverse dieting bryce

You'll be there before you know it, and then the 120's will be light weight :).

You're right, Eric. I've read a lot of posts by bryce and realize he's a very knowledged individual, I must've lost him somewhere in my wording (seems to happen a lot with me :)).

The free day thing you do is the same protocol I've followed in the past, which is my favorite day of the week :D

[visionz1234]

dude....you can so have them! SERIOUSLY, stop by, or I can give em to you after you train or something lol

May have to take you up on that one. Next training day is Friday I think..or Saturday. Schedule is kind of up in the air at this point so not really sure. Buuuuuut.... deadlifts and some enchiladas sounds like a damn good plan to me :D

[IndianForeigner]

I'm in as well :)

[Quelly]

May have to take you up on that one. Next training day is Friday I think..or Saturday. Schedule is kind of up in the air at this point so not really sure. Buuuuuut.... deadlifts and some enchiladas sounds like a damn good plan to me :D

well hell man I'll come over to your house and just give them to you whenever bro, I'm dead serious you'd be doing a metaboliccaly injured man a favor, pm me your addy you'll have em tomorrow DEAD SERIOUS

[Ian_B]

In terms of the quad issue... the stage lighting was so poor it definitely hurt everyone on stage.

[dfunk]

In your initial post I remember reading that you will have scheduled deloads. I'm assuming this means that you will know in advance when they will be. How do you determine this? Skimming through your previous journal I don't remember see many (if any) at all so I was just curious how you will implement that. It's something I struggle with because I'm "supposed to" but hate doing for obvious reasons.

[Quelly]

In your initial post I remember reading that you will have scheduled deloads. I'm assuming this means that you will know in advance when they will be. How do you determine this? Skimming through your previous journal I don't remember see many (if any) at all so I was just curious how you will implement that. It's something I struggle with because I'm "supposed to" but hate doing for obvious reasons.

basically I'm just going to do it between cycles of training...so I'll do max ot for 12 weeks, then deload for like a week, then go into gvt 2000 for 12 weeks, and then deload for a week...of course I'll go by instinct when I find myself beat up, near injury, or badly plateaued, but that's the general plan


ALSO

Major Props to visionz, he is saving me from my enchiladas LOL, I'm going to the gym tonight to do cardio and I'll be giving him all the chicken enchiladas I've got...it'll be bitter sweet...they are delicious...yet I can't make em work in my diet and shouldn't at this point lol...so I'm quite relieved to get them out of the fridge and put them to good work...just remember when you hit that 600lbs deadlift that it was those enchiladas that helped get you there! ;)

[J_Bo]

Major Props to visionz, he is saving me from my enchiladas LOL

LoL. He is so selfless!


What a saint :D

[visionz1234]

Hey it's not easy being a food-devouring machine but someones got to do it. :D Those things look DAMN delicious in the fridge!

[Quelly]

LoL. He is so selfless!


What a saint :D

Hey it's not easy being a food-devouring machine but someones got to do it. :D Those things look DAMN delicious in the fridge!
lol, yeah that was the problem!

[Quelly]

Intro

Well I was 191 yesterday, that's 10lbs up from morning dry weight from contest condition before I started carbing up, and I was 188.6 this morning, I'll probably keep coming down as the bloat subsides...which isn't too bad. I'm still in condition, which is neat.
Felt like I was on the diet again today, which is good...if I feel like I did on 1500-1700kcals on 2200kcals...that HOPEFULLY means the metabolism is ramping up. Also, did the same exact cardio workout I did 2 days ago today, which got me to 150's on the HR, and I only got into the 130's this time...so obviously the metabolism thinks I'm still starving to death...so good signs.
Like I mentioned, did cardio and visionz and his girlfriend were kind enough to meet me and barb at the gym and take the enchiladas off our hands, and we made some tentative plans for some offseason food pawnage on some weekend cheat meal days once my metabolism is less crippled :) Good times.
Lastly made some final decisions in my head about how I want to structure my deload...since I'm going crazy with it lol. Next week going back to normal frequency and volume, but still keeping intensity at 70%, and then I'll be in Hawaii, and the plan will be 100% intensity, but only doing 2-3 full body workouts the whole time I'm there. Then I'll be back and ready to go!

Nutrition

Target macros for metabolic rehab this week F/C/P: 55/200/240
Actual: 2,245 54.5 199.4 239.7

Training

Cardio:

30 mins MISS on Arc Trainer HR 120-138 hung out in the 130's for the last 15-20 mins

Misc

legs feel kinda heavy and still a bit sore from....hell I don't know....I guess just systemic over training lol always fun...but I think yoga this weekend and sunday hitting up a higher volume lower intensity leg day will really help clear some **** out...probably do some foam rolling tomorrow too.

[CM82682]

Digging the fact that you are taking the reverse dieting as serious as the contest dieting. Itll suck at times but a couple months from now youll be some happy you did it this way, Berto is a prime example of this (all this you know).

Way to hit those macros, basically dead on!

[bryce126]

I'm willing to bet your legs are still sore from contest. I have no idea why, but even after posing practice, the day of the show wipes you out physically. And for you, a combination of a billion emotions was there too.

On a side note, I have never been as sore as berto's workout. I actually have to skip legs and do chest instead today because they're not fully recovered. talk about HIT

[COZ999]

ughhhh do i have toooo...fine im subbed tooo!

[toddbz]

Hey it's not easy being a food-devouring machine but someones got to do it. :D Those things look DAMN delicious in the fridge!

You are welcome kind sir ;)


Digging the fact that you are taking the reverse dieting as serious as the contest dieting. Itll suck at times but a couple months from now youll be some happy you did it this way, Berto is a prime example of this (all this you know).

Way to hit those macros, basically dead on!

Easily just as important to do this and not turn yourself into a fat ass while still having your metabolism in 1st gear.



On a side note, I have never been as sore as berto's workout. I actually have to skip legs and do chest instead today because they're not fully recovered. talk about HIT

And just think you foam rolled those bad boys to! Ouchy
You got that kind of sore legs where you're lookin for help to get off the throne? lol

[user7878778786]

Straited glutes in Hawaii?

pack a speedo!

[Bnizzle163]

Intro

Well I was 191 yesterday, that's 10lbs up from morning dry weight from contest condition before I started carbing up, and I was 188.6 this morning, I'll probably keep coming down as the bloat subsides...which isn't too bad. I'm still in condition, which is neat.
Felt like I was on the diet again today, which is good...if I feel like I did on 1500-1700kcals on 2200kcals...that HOPEFULLY means the metabolism is ramping up. Also, did the same exact cardio workout I did 2 days ago today, which got me to 150's on the HR, and I only got into the 130's this time...so obviously the metabolism thinks I'm still starving to death...so good signs.
Like I mentioned, did cardio and visionz and his girlfriend were kind enough to meet me and barb at the gym and take the enchiladas off our hands, and we made some tentative plans for some offseason food pawnage on some weekend cheat meal days once my metabolism is less crippled :) Good times.
Lastly made some final decisions in my head about how I want to structure my deload...since I'm going crazy with it lol. Next week going back to normal frequency and volume, but still keeping intensity at 70%, and then I'll be in Hawaii, and the plan will be 100% intensity, but only doing 2-3 full body workouts the whole time I'm there. Then I'll be back and ready to go!

Nutrition

Target macros for metabolic rehab this week F/C/P: 55/200/240
Actual: 2,245 54.5 199.4 239.7

Training

Cardio:

30 mins MISS on Arc Trainer HR 120-138 hung out in the 130's for the last 15-20 mins

Misc

legs feel kinda heavy and still a bit sore from....hell I don't know....I guess just systemic over training lol always fun...but I think yoga this weekend and sunday hitting up a higher volume lower intensity leg day will really help clear some **** out...probably do some foam rolling tomorrow too.

Bringing up the calories :D. I bet those carbs will be very tasty! It's funny how good oats and sweet taters taste after being low carb!

I hope you have a great time in Hawaii! I'm definitely jealous.

By the way, your AVI is ridiculous. I probably already said that in a previous post though lol.

[Quelly]

Digging the fact that you are taking the reverse dieting as serious as the contest dieting. Itll suck at times but a couple months from now youll be some happy you did it this way, Berto is a prime example of this (all this you know).

Way to hit those macros, basically dead on!
Yeah, I'm not having too much trouble with it...after meal 3-4 I start feeling okay...and the weight is down to 187.2 this morning so things are going well...I'm a little worried about hawaii....a week is a lot of time lol...but I've got a plan.

I'm willing to bet your legs are still sore from contest. I have no idea why, but even after posing practice, the day of the show wipes you out physically. And for you, a combination of a billion emotions was there too.

On a side note, I have never been as sore as berto's workout. I actually have to skip legs and do chest instead today because they're not fully recovered. talk about HIT
Yeah...we got posed a good 15 minutes in my class....that was pretty rough...and yeah man....Training with Berto when he's in the zone like that....NO JOKE
And yeah man lots of emotions for sure...and hey...I have all your tuperware bro...when you coming back up to train?

ughhhh do i have toooo...fine im subbed tooo!
LOL, glad to have you aboard ;)

You are welcome kind sir ;)



Easily just as important to do this and not turn yourself into a fat ass while still having your metabolism in 1st gear.



And just think you foam rolled those bad boys to! Ouchy
You got that kind of sore legs where you're lookin for help to get off the throne? lol
Hey dude, I hope you and sarah aren't offended about the giving of the enchiladas away...I gave them away because they were TOO good! and Barb ate all the veggie ones!

Straited glutes in Hawaii?

pack a speedo!
lol

Bringing up the calories :D. I bet those carbs will be very tasty! It's funny how good oats and sweet taters taste after being low carb!

I hope you have a great time in Hawaii! I'm definitely jealous.

By the way, your AVI is ridiculous. I probably already said that in a previous post though lol.
Thanks, and you know I enjoy my meals!

[Squizzzer]

Yeah, I'm not having too much trouble with it...after meal 3-4 I start feeling okay...and the weight is down to 187.2 this morning so things are going well...I'm a little worried about hawaii....a week is a lot of time lol...but I've got a plan.


well...considering i was in this EXACT situation...well...you knwo...substitute the poconoes for hawaii...

i'll just say...even if you pretty much gorge yourself every day...you'll be ok. AS LONG AS YOU DON'T KEEP GOING AFTER THAT WEEK

when i was in the poconos i pretty much ate till i was uncomfortable everyday...and yeah...i got fatter...but nothing CRAZY...

but i don't think you'll lose it quite as badly as i did having already experience that

[Blazed]

Hawaii is going to be a blast. Enjoy it while your there. I think with everything there is to do over there you won't have time to eat THAT much.

[Quelly]

well...considering i was in this EXACT situation...well...you knwo...substitute the poconoes for hawaii...

i'll just say...even if you pretty much gorge yourself every day...you'll be ok. AS LONG AS YOU DON'T KEEP GOING AFTER THAT WEEK

when i was in the poconos i pretty much ate till i was uncomfortable everyday...and yeah...i got fatter...but nothing CRAZY...

but i don't think you'll lose it quite as badly as i did having already experience that


Hawaii is going to be a blast. Enjoy it while your there. I think with everything there is to do over there you won't have time to eat THAT much.

to be honest as each day passes I am less and less worried...I'm starting to realize I'm a completely different person and bodybuilder than the Eric who gained 48lbs in 2 months in 07

[bryce126]

And just think you foam rolled those bad boys to! Ouchy
You got that kind of sore legs where you're lookin for help to get off the throne? lol

haha gotta use my hands as an anchor to push off the knees :D


Yeah...we got posed a good 15 minutes in my class....that was pretty rough...and yeah man....Training with Berto when he's in the zone like that....NO JOKE
And yeah man lots of emotions for sure...and hey...I have all your tuperware bro...when you coming back up to train?


he definitely seemed to have a one-track mind that day, you could see it in his face. As soon as we figure out this copier and set a date, we'll come back up for a training sesh and tupperware retrieval. I'm guessing a few months, after the holidays and before the end of the year.

[Quelly]

he definitely seemed to have a one-track mind that day, you could see it in his face. As soon as we figure out this copier and set a date, we'll come back up for a training sesh and tupperware retrieval. I'm guessing a few months, after the holidays and before the end of the year.
sounds good!

[Quelly]

Intro

I was 188.6 yesterday morning, 187.2 this morning. Another day feeling lethargic, I don't know if its just being really lean, or if its a sign of being in a deficit...or both. I'm hoping its the deficit, I'd really like to believe I'm going to see a quick metabolic recovery.
Got a pump in the gym...didn't know what the hell was going on today lol, pull is nice, even going light on the deload its just good to deadlift, do some pull ups even not to failure and do some light curls and shrugs, great mmc.
Oh...and tomorrow I'm completely off from the gym....haven't had a day like that in 9 months LOL

Nutrition

Target macros for metabolic rehab this week F/C/P: 55/200/240
Actual: 2,240 54.8 199.2 239.3

Training

Pull Deload, warm ups excluded

Deadlifts
275 x 6 (2 sets)

Pull Ups
Bw x 8 (2 sets)

DB Rows
80's x 12 (2 sets)

DB Shrugs
95's x 12 (2 sets)

DB Curls, standing, alternating
30's x 12 (2 sets)

Misc

Really enjoyed lifting today, I'm getting that animal instinct...dirty in the basement, "I'll show you puckers..." feeling again....muscle farming time is coming soon.

[FATHER FLEX]

See ya Pedro's comics tomorrow :)

[ehlisl]

Misc
Really enjoyed lifting today, I'm getting that animal instinct...dirty in the basement, "I'll show you puckers..." feeling again....muscle farming time is coming soon.

Controlled Intensity ;) You are taking the right approach Eric, the calm before the storm!

[Quelly]

Controlled Intensity ;) You are taking the right approach Eric, the calm before the storm!

you know it luke!

oh and for those post contest, good article:
http://perfectpeaking.com/articles/fit-fat-post-competition-blues

[toddbz]

See ya Pedro's comics tomorrow :)

Wicca meeting right?

[bryce126]

you know it luke!

oh and for those post contest, good article:
http://perfectpeaking.com/articles/fit-fat-post-competition-blues

great article. though I didnt feel the same semi-depressive limbo that she felt, I can relate to having goals IMMEDIATELY ready for post contest. I often choose goals that are far out of reach, just so i can strive that much more. support systems are key too

[Quelly]

Wicca meeting right?
yup gotta perform my weekly dork seance, and berto left his phone en mi casa so he could get an excuse to see me again this weekend....which I love...you know the whole mexican macho thing...can't just come out and say "Eric I love you, I can't make it 5 days without seeing you again!" so he just "accidentally" leaves his phone in my house....again. ;)

great article. though I didnt feel the same semi-depressive limbo that she felt, I can relate to having goals IMMEDIATELY ready for post contest. I often choose goals that are far out of reach, just so i can strive that much more. support systems are key too
Support systems are key, and I am feeling a very mild depression...but hell...I've been in contest prep 9 months...and it was a distraction from some pretty depressing stuff! But I'm looking forward to next week's phase II of the deload...getting the volume and frequency back, and then its off to Hawaii...which to be honest...I'm a little worried about the excess fat gain...I was still 187.2 this morning...and hell...I know its the offseason...but its a tough transition

[J_Bo]

Support systems are key, and I am feeling a very mild depression...but hell...I've been in contest prep 9 months...and it was a distraction from some pretty depressing stuff! But I'm looking forward to next week's phase II of the deload...getting the volume and frequency back, and then its off to Hawaii...which to be honest...I'm a little worried about the excess fat gain...I was still 187.2 this morning...and hell...I know its the offseason...but its a tough transition

I'm sure "fat" to you is still hella lean to the rest of the world! I'm sure"he's fat" is the opposite of what anyone who sees you shirtless in Hawaii will think ;)

[Quelly]

I'm sure "fat" to you is still hella lean to the rest of the world! I'm sure not a single person who sees you shirtless in Hawaii will think you look fat ;)

oh well let me be clear, I'm still walking around with cross striated quads, split hammies and lines in my ass lol...I just feel like I've got this energy inside ready to get after some type of concrete goal and I feel restricted by a damaged metabolism, worried about that coupled with a vacation, and held back by this deload...BUT I also know that I need to get into a healthy mode of life and focus on family and my wife and my own mental health, and face up to some of the grief and the loss that I haven't let myself deal with...and also support my family as they do the same on a few fronts...

so I feel very conflicted...this isn't just "I look fat because I'm not 4% bodyfat anymore!" so yeah lol

[toddbz]

yup gotta perform my weekly dork seance, and berto left his phone en mi casa so he could get an excuse to see me again this weekend....which I love...you know the whole mexican macho thing...can't just come out and say "Eric I love you, I can't make it 5 days without seeing you again!" so he just "accidentally" leaves his phone in my house....again. ;)

Support systems are key, and I am feeling a very mild depression...but hell...I've been in contest prep 9 months...and it was a distraction from some pretty depressing stuff! But I'm looking forward to next week's phase II of the deload...getting the volume and frequency back, and then its off to Hawaii...which to be honest...I'm a little worried about the excess fat gain...I was still 187.2 this morning...and hell...I know its the offseason...but its a tough transition

I figured he'd be down so I invited him to the party on Saturday. Can he even use that phone after it took a header? lol

Not that i know, but I can imagine that transition from super controled prep to offeason can leave one a bit wanting. Like WTF do I do with myself now type of shhh.
I still KNOW that the rest of this year and 2010 is going to be epic! As in take notes and lots of pictures cause the ewwww factor is going to be out in full force.

Oh and just for shhh and giggles I popped a rib this morning sneezing lol

[italianplaya30]

ahh the post contest rebound blues !!!!!


Trust me u are going to feel really good by the time ur metabolism is back!

When i was rebounding i went to Vegas 3 weeks post contest and it was pretty bad eating wise...but I can back 1lb heavier....so as long as u dont go overboard in Hawaii u'll be fine!

u'll be the leanest guy there ;)

[healthybodies]

2aK9nSB4jeI

[bryce126]

man it was such a pleasure to be there for this moment.

[J_Bo]

Ok, so I just clicked on your profile pic and saw it close up for the first time...


...Holy Crap! :eek:

[S.O.u.L.m.A.N]

Eric, I've seen you in many logs I follow and your posts are always informative and wise. Count me in for this journey! Have fun in Hawaii too. Get...laid?

[JENerator]

such brotherhood and shared respect and enthusiasm...that vid of you guys giving Brad the golden kettlebell got me a little misty...you guys are amazing!

[will-work4ANDRO]

2aK9nSB4jeI

that's just awesome...that's what it's all about

[visionz1234]

2aK9nSB4jeI

Very cool. Congrats Brad, well deserved.




Andddddddddddddd Eric/Todd, those enchiladas are some GOOOOOOOOOD shhh :D

[Quelly]

I figured he'd be down so I invited him to the party on Saturday. Can he even use that phone after it took a header? lol

Not that i know, but I can imagine that transition from super controled prep to offeason can leave one a bit wanting. Like WTF do I do with myself now type of shhh.
I still KNOW that the rest of this year and 2010 is going to be epic! As in take notes and lots of pictures cause the ewwww factor is going to be out in full force.

Oh and just for shhh and giggles I popped a rib this morning sneezing lol
He can use it....he just can't read texts, or be able to tell who is calling him, or read his own texts before sending them lol

And its getting better daily, I'll sum that up in my log for the day. And yeah man, when i get back from Hawaii...some ****s going down...and it'll be going down for a long time...

and dude....you and your ribs! finiky sumbeatches! C YA TONIGHT!

ahh the post contest rebound blues !!!!!


Trust me u are going to feel really good by the time ur metabolism is back!

When i was rebounding i went to Vegas 3 weeks post contest and it was pretty bad eating wise...but I can back 1lb heavier....so as long as u dont go overboard in Hawaii u'll be fine!

u'll be the leanest guy there ;)
Thanks bro, yeah I'm not TOO worried about it

2aK9nSB4jeI

man it was such a pleasure to be there for this moment.
That was such an amazing moment, love you brad! Best part of the day and evening for me too!

Ok, so I just clicked on your profile pic and saw it close up for the first time...


...Holy Crap! :eek:
thanks bro :)

Eric, I've seen you in many logs I follow and your posts are always informative and wise. Count me in for this journey! Have fun in Hawaii too. Get...laid?
Oh yeah...I'll get laid in every sense of the word...traditional thing hawaiian airlines does is "lay you" when you step off the plane...and also...barb...in a bikini....and me with a rebounding libido...forgeddaboutit

such brotherhood and shared respect and enthusiasm...that vid of you guys giving Brad the golden kettlebell got me a little misty...you guys are amazing!
oh man, we had some tears that weekend! We gotta get you and ben out here some day!

that's just awesome...that's what it's all about
it truly is jeremy

Very cool. Congrats Brad, well deserved.




Andddddddddddddd Eric/Todd, those enchiladas are some GOOOOOOOOOD shhh :D
I TOLD YOU!

[IndianForeigner]

Wow, that's an absolutely inspiring scene. Keep up the work, Eric. More good things to come.

[Quelly]

Intro

Still 187.2 this morning, may end up being my starting weight for this offseason...not too bad since my on 100g of carbs morning weigh in was 181...pretty minor post show gain even if I keep it all. Feeling lethargic, definitely about time to up the macros.
Had good talks with Barb and Jeff and Alberto today really helped me get my head on straight. Jeff shared with me how he pretty much took 3 weeks off training completely, went to vegas, ate whatever he wanted and then got back at it...he might have put on some weight, but he's still in good offseason condition, in control now and most importantly knows he can take off the fat as needed.
Barb and I talked at whole foods, where we discussed how my desire to binge and hoard and go crazy like I did in 2007 was just not there...hell I wasn't really even hungry today...I remember being HUNGRY all the time no matter what for 2 months straight in 07. I'm just not that guy anymore. She also encouraged me to get back to being more normal, so I had samples at whole foods, and a bite of her scone and her pastry. And I simply undershot my macros to compensate today, no biggie, felt very mentally healthy.
Didn't explode either not going to the gym today, that was a relief, had a healthy fear of spontaneous combustion with not going to the gym lol
Also had a really good talk with Alberto, in which he was telling me how doing what he did in 08 post show is NOT the goal...he was experimenting with eating into a show, not just doing a rebound...he lost 2lbs the first 4 weeks of his "rebound" and increased his food VERY slowly. We are just looking to keep fat gains minor, so he thinks jumping on 300g of carbs when I get back from Hawaii is a good place to start. And he helped me focus in on what the post show goal is...its not to pull an 08 berto and stay at 3% for 3 months, its to simply not repeat 07. So as long as it doesn't trigger binges, sure, treat yourself every once in a while within reason...make it up in the macros...or don't. Just be honest with yourself.
And the goal for tomorrow, and all our free days, is more to have a controlled but uncounted refeed. So high carbs, lower fat if possible, and have a meal where you really don't think about it. So tomorrow I'm going to try to stay away from the fatty stuff, but I'm not gonna be a freak and do something like pat down my pasta with my napkin at the restaurant lol.

Nutrition

Target macros for metabolic rehab this week F/C/P: 55/200/240
Actual: 2,021 39.8 176.2 243.0 + whole foods samples and some of barbs scone and pastry (also didn't have 1 serving of HMB, and the 3 scoops of purple wraath I have around training that I normally do)

Training

OFF

Misc

Only downside to not training...is sleep was well...here we are awake at 6am! Went to bed at 1-1:30am, hit it hard...and then woke up at 5:40am wide awake...sigh...at least I feel rested.

[ehlisl]

And the goal for tomorrow, and all our free days, is more to have a controlled but uncounted refeed. So high carbs, lower fat if possible, and have a meal where you really don't think about it. So tomorrow I'm going to try to stay away from the fatty stuff, but I'm not gonna be a freak and do something like pat down my pasta with my napkin at the restaurant lol.

One of my problems during post contest is not necessarily food types, its the amount. I am lucky enough to never really crave anything during prep, I just lack the feeling of being full ;) So one of the things I really have focus on is serving size, rather than limit what you can eat. Were only human....well I am, Eric's a machine ;)


Only downside to not training...is sleep was well...here we are awake at 6am! Went to bed at 1-1:30am, hit it hard...and then woke up at 5:40am wide awake...sigh...at least I feel rested.

I have the same problem. As long as you feel rested, it's allll goood :)

[Quelly]

One of my problems during post contest is not necessarily food types, its the amount. I am lucky enough to never really crave anything during prep, I just lack the feeling of being full ;) So one of the things I really have focus on is serving size, rather than limit what you can eat. Were only human....well I am, Eric's a machine ;)



I have the same problem. As long as you feel rested, it's allll goood :)

well your post contest is going just fine big man! and I agree on the sleep...but hell...I don't want to be awake...aint **** to do...Barb is sleeping, I'm sitting on the comp lol, I'm gonna hit up a book and try to fall asleep....or study thatll do it lol

[craig//nicol]

Your seem to have this post contest figured out pritty good. Really hope it goes well for you. It can be mentally tough loosing your contest conditioning but its somethin that is just gona happen i guess. Fat to competitive bodybuilders is still really lean to everyone else. Im contemplating a mini cut cause im gettin a bit 'fat' when realistically iv still got visible abs and veins poppin out all over the place. people think im crazy when i say i need to loose sum fat lol
I feel you on how mentally healthy it feels to eat things without measuring them, it was a real struggle for me to stop couting calories post contest, it can easily become a unhealthy obsession.

[Squizzzer]

Your seem to have this post contest figured out pritty good. Really hope it goes well for you.

i agree...eric...you're doing well...


and can i just say...it's spelled "pretty"

[kmaster82]

Your back double bicep photos is SICK! So you are out until 2011? I'm also glad that the OCB/NABBF and INBF are coming out here in the west coast more. At 26 you are so far ahead of what the rest of us were at your age and you will become so much better in the next two years. New added size and your shredded condition will be a hard combination to beat.

[craig//nicol]

i agree...eric...you're doing well...


and can i just say...it's spelled "pretty"

thanks lol, my spelling is awful :D

[Squizzzer]

thanks lol, my spelling is awful :D

honestly...pretty is the only one i've noticed...i've been wanting to say something for the past 8 months...lol

we all make typos but that one is pretty consistent

[Quelly]

i agree...eric...you're doing well...


and can i just say...it's spelled "pretty"
thanks adam :) if today's refeed goes as controlled as I hope it will, then I KNOW i'll be okay

Your back double bicep photos is SICK! So you are out until 2011? I'm also glad that the OCB/NABBF and INBF are coming out here in the west coast more. At 26 you are so far ahead of what the rest of us were at your age and you will become so much better in the next two years. New added size and your shredded condition will be a hard combination to beat.
Thank you Ken! And yeah that's the plan, food and weights until 2011. It COMPLETELY transformed my physique from 07 to now, and I just gotta do it again!

I've been sitting here planning my offseason periodization and I have to say I'm getting REALLY excited about it...so far I've got about the first 34-39 weeks mapped out depending on if deloads are needed and how long I go on each program...

here's a sneak peak

Max OT (low freq, low volume, high intensity)
8-10 weeks
Deload if needed
1 week
GVT 2000 (low freq, high volume, low intensity)
4 weeks
Smolov Jr for Bench (high frequency, low volume, low intensity)
3 weeks
Deload if needed
1 week
5/3/1 (low freq, low volume, moderate to high intensity)
8 weeks (2 cycles ea/ends with 1 week deload)
ILFT Ivory Latino Frequency Training (high frequency, high volume, low intensity)
8 weeks
Deload if needed
1 week

[J_Bo]

here's a sneak peak

Max OT (low freq, low volume, high intensity)
8-10 weeks
Deload if needed
1 week
GVT 2000 (low freq, high volume, low intensity)
4 weeks
Smolov Jr for Bench (high frequency, low volume, low intensity)
3 weeks
Deload if needed
1 week
5/3/1 (low freq, low volume, moderate to high intensity)
8 weeks (2 cycles ea/ends with 1 week deload)
ILFT Ivory Latino Frequency Training (high frequency, high volume, low intensity)
8 weeks
Deload if needed
1 week

That looks awesome Eric! Looks like a great plan to keep from plateauing, both physically and mentally!

[visionz1234]

thanks adam :) if today's refeed goes as controlled as I hope it will, then I KNOW i'll be okay

Thank you Ken! And yeah that's the plan, food and weights until 2011. It COMPLETELY transformed my physique from 07 to now, and I just gotta do it again!

I've been sitting here planning my offseason periodization and I have to say I'm getting REALLY excited about it...so far I've got about the first 34-39 weeks mapped out depending on if deloads are needed and how long I go on each program...

here's a sneak peak

Max OT (low freq, low volume, high intensity)
8-10 weeks
Deload if needed
1 week
GVT 2000 (low freq, high volume, low intensity)
4 weeks
Smolov Jr for Bench (high frequency, low volume, low intensity)
3 weeks
Deload if needed
1 week
5/3/1 (low freq, low volume, moderate to high intensity)
8 weeks (2 cycles ea/ends with 1 week deload)
ILFT Ivory Latino Frequency Training (high frequency, high volume, low intensity)
8 weeks
Deload if needed
1 week

Looks like fun!

I'm especially interested in seeing your results on Smolov jr. Doesn't seem like theres been many people that follow it all the way through and/or not many say much about their results. I came across a few logs of that prog on here and some other forums where they started out with it planned and then by about week 2 they abandoned the log and no one knows how it went lol.

[The Solution]

Your body will have no choice but to grow given the dedication, motivation, and work ethic you have displayed through your prep eric. Look forward to redefining your body for the next time on stage.

[gymratluke]

Glad to see things are going well 4 ya buddy!! Cant wait to see ya eatin 300g carbs and training like the BEAST YOU ARE after you get back from vacation! Gimme a call sometime just to chat brother! :)

[aguy fish]

Eric you're really an inspiration, and you are surrounded by great friends . i wish I had as many great supporters ! I know how hard it is to get back into "off season" but I know you'll make the most of it and come back on stage bigger than ever and more shredded ( If it is possible though !). i'm currently preppin and your thread really helps! I just love the way you guys, natural champions, make this wondeful sports a healthy way of life. This is a sate of mind I don't find out here in france : this sports is stained by steroid abuse here and natural competitors don't know much about dieting except starving themselves ! I have a great admiration for you all and I include of course brad loomis, father flex, layne and of course Tommy jeffers who currently supervises my prep since I'm now off the juice for good .
Again, I tell you you have a fan over here in france!
thanks for inspiring me, inspiring us. You're a true champion!

[FATHER FLEX]

Eric you're really an inspiration, and you are surrounded by great friends . i wish I had as many great supporters ! I know how hard it is to get back into "off season" but I know you'll make the most of it and come back on stage bigger than ever and more shredded ( If it is possible though !). i'm currently preppin and your thread really helps! I just love the way you guys, natural champions, make this wondeful sports a healthy way of life. This is a sate of mind I don't find out here in france : this sports is stained by steroid abuse here and natural competitors don't know much about dieting except starving themselves ! I have a great admiration for you all and I include of course brad loomis, father flex, layne and of course Tommy jeffers who currently supervises my prep since I'm now off the juice for good .
Again, I tell you you have a fan over here in france!
thanks for inspiring me, inspiring us. You're a true champion!

First of all let me tell you I have nothing against people who use AS, its a personal choice. Like a gentleman told Eric a few days ago, its using gasoline, or jet fuel. Very similar goals, but there are some variations to our methods. I have always admired the fact that you have overlooked these differences, and focused on what we have in common. Specially as competitve bodybuilders, we don't need, nor can we afford to burn bridges.

Its a very brave and admirable thing you are doing, to stop using. I think just the longevity factor in natural bodybuilding is one you will enjoy. The choice you have made to me is in inspiring, and the mark of a champion. You got fans to bro!

[aguy fish]

Thanks father flex, it means a lot to me!

[visionz1234]

Its a very brave and admirable thing you are doing, to stop using. I think just the longevity factor in natural bodybuilding is one you will enjoy. The choice you have made to me is in inspiring, and the mark of a champion. You got fans to bro!

+1

You da man :D

[FATHER FLEX]

+1

You da man :D

And you sir need to come and say howdy, next time!

[FATHER FLEX]

Two blocks from my house. Read the reviews! I have had food from there on two occasions at work parties. Good!

http://www.yelp.com/biz/curry-corner-takeaway-hayward

[visionz1234]

And you sir need to come and say howdy, next time!

I will! :D

Are you going to come down on the 11th for barbs bday/potluck going on?

[Quelly]

That looks awesome Eric! Looks like a great plan to keep from plateauing, both physically and mentally!
Always progressing, never plateauing!

Looks like fun!

I'm especially interested in seeing your results on Smolov jr. Doesn't seem like theres been many people that follow it all the way through and/or not many say much about their results. I came across a few logs of that prog on here and some other forums where they started out with it planned and then by about week 2 they abandoned the log and no one knows how it went lol.
I think guys have to be really careful with that kind of frequency, load, and intensity on bench, and end up jacking up their shoulders...also why its only 3 weeks long...BUT there is a guy on here who is doing it, here's his log so you don't have to wait til mid 2010 to see me finish it lol
http://forum.bodybuilding.com/showthread.php?p=392772901#post392772901

Your body will have no choice but to grow given the dedication, motivation, and work ethic you have displayed through your prep eric. Look forward to redefining your body for the next time on stage.
Its gonna be a fun journey!

Glad to see things are going well 4 ya buddy!! Cant wait to see ya eatin 300g carbs and training like the BEAST YOU ARE after you get back from vacation! Gimme a call sometime just to chat brother! :)
Will do! I'll make sure to get in touch before I leave for sure! So you gonna be able to make it for the 11th?

Eric you're really an inspiration, and you are surrounded by great friends . i wish I had as many great supporters ! I know how hard it is to get back into "off season" but I know you'll make the most of it and come back on stage bigger than ever and more shredded ( If it is possible though !). i'm currently preppin and your thread really helps! I just love the way you guys, natural champions, make this wondeful sports a healthy way of life. This is a sate of mind I don't find out here in france : this sports is stained by steroid abuse here and natural competitors don't know much about dieting except starving themselves ! I have a great admiration for you all and I include of course brad loomis, father flex, layne and of course Tommy jeffers who currently supervises my prep since I'm now off the juice for good .
Again, I tell you you have a fan over here in france!
thanks for inspiring me, inspiring us. You're a true champion!

First of all let me tell you I have nothing against people who use AS, its a personal choice. Like a gentleman told Eric a few days ago, its using gasoline, or jet fuel. Very similar goals, but there are some variations to our methods. I have always admired the fact that you have overlooked these differences, and focused on what we have in common. Specially as competitve bodybuilders, we don't need, nor can we afford to burn bridges.

Its a very brave and admirable thing you are doing, to stop using. I think just the longevity factor in natural bodybuilding is one you will enjoy. The choice you have made to me is in inspiring, and the mark of a champion. You got fans to bro!
I wish I could say what Berto said better...but I can't.
I'm so happy to hear that not only have you sought us out in brotherhood across the ocean and across the sometimes divided line of drug free vs enhanced, and lastly, I'm happy to hear that you are off the drugs for good! Not because I am anti steroids, but because you are doing what you feel is best for you! Best of wishes for you at the universe brother!

Two blocks from my house. Read the reviews! I have had food from there on two occasions at work parties. Good!

http://www.yelp.com/biz/curry-corner-takeaway-hayward
I see somebody liked indian food....:)

I will! :D

Are you going to come down on the 11th for barbs bday/potluck going on?
He better!

[visionz1234]

I think guys have to be really careful with that kind of frequency, load, and intensity on bench, and end up jacking up their shoulders...also why its only 3 weeks long...BUT there is a guy on here who is doing it, here's his log so you don't have to wait til mid 2010 to see me finish it lol
http://forum.bodybuilding.com/showthread.php?p=392772901#post392772901



Yep, good call on the shoulder issues and thanks for that link, subbed to that fa sho!

[Quelly]

Intro

187.2 again this morning, and with that being my same weigh in for 3 days in a row, I am done weighing myself until probably I am back from Hawaii.
Today started as a high carb low fat refeed, and ended with arguably the best Italian restaurant in the Sacramento area...which was probably a no joke 3k calorie meal. I woke up and had a rice cake, a pumpkin bolani, and blue berries and greek yogurt, and we hit up a sick kettlebell workout with abs and some rc work, I had some amino acids and then we showered and went over to my uncles house for my cousins surprise 31st birthday party. There was chips and guac, chips and 4 layer dip, bread and broccolli cheese-dip, mini halloween candy, fruit, veggies, pita chips and hummus, beer, and then bbq, potato salad, corn on the cob and cake.
I had about 4 chips with guac, 2 chips with dip, 2 pieces of bread in the cheese broccoli dip, a few pita and hummus dips, 3 mini pieces of mini candy, and then I had a good amount fruit and veggies. I had a single chicken hot dog, and a half corn on the cob and no cake or potato salad and no beer. That was it. I was REALLY pleased I kept it so low fat, so controlled, and so...well, normal!
It just so happened Todd's wife Sarah's b-day dinner was the same night, so from my uncles we went to.....Viscontis DUN DUH DUN!!! lol. Fried calamari, fried ravioli, garlic bread, a big house salad with bleu cheese, pesto cream tortellini with chicken, a half glass of red wine, and a huge piece of chocolate cake...i mean ****ing huge...and man I devoured it all. Easily totaled 3k.
I kept it to a meal...not a day...I did really well at home and at the bbq...but I was disappointed on the way back from the restaurant...barb straightened me out though...told me I did great, and said that was nothing compared to me in 07, or just my regular offseason, and that it was just one meal, and that she was not worried...she saw nothing wrong with it...I had an appetizer, a salad, an entree, and dessert...it was a regular night out. But I really have no perspective after dieting so long on what is acceptable and what is too much...so I really depend on her right now...I probably had a total of 4500-5000 calories for the day. And I'll have either a chicken breast or some whey before I hit the hay.
I guess when you do the math 6 days a week of being at maintenance or a slight deficit (because that's what happens mid week when you are met rate rehabbing) and then one day in a big surplus while depleted isn't a huge deal...but I dunno...it felt excessive, and I'm sitting here hungry...which is weird, I wasn't hungry at the bbq and I was surrounded by food, and now I just ate a whole day and half's worth of food and I want more...weird.
Anyways, after dinner we went to borders and hung out, I read the lastest muscular development and was dissapointed I couldnt find the layne norton and eric broser columns...I hope they didn't cancel the no juice section...and I also bought a book by R Scott Bakker, an amazing new fantasy novelist who also writes philosophy...totally blowing the fantasy genre out of the water coming from left field...anyways. I'm starting to feel okay about the meal out, but I'm still conflicted.

Nutrition

No Counting Day

Training

Kettlebells, Core, Prehab

3x through this circuit:
48kg Kettle bell
20 swings
16kg Kettle bell
5 turkish get ups each side
16kg Kettle bell
10 snatches per arm

Hanging Leg Raises 3 sets
Band Pull aparts 3 sets

Misc

numbers go to 55/250/240 starting tomorrow, and frequency and volume return to normal, intensity is still deload

[Quelly]

Scott (sknatural) just won the overall at The Washington Ironman, a drug tested NPC show!
CONGRATS!!

[devinh]

i really like the plan for when you get back into the weights. can't wait to see you hit that 350+ on bench by the time you finish smolov jr.
i would say your day of eating was a success. i would agree with barb and say it doesn't seem like you overdid it.
and congrats to scott, that's great!

[gymratluke]

Scott (sknatural) just won the overall at The Washington Ironman, a drug tested NPC show!
CONGRATS!!

And he definitely deserved it! HE LOOKED PHENOMENAL!!!

[Quelly]

i really like the plan for when you get back into the weights. can't wait to see you hit that 350+ on bench by the time you finish smolov jr.
i would say your day of eating was a success. i would agree with barb and say it doesn't seem like you overdid it.
and congrats to scott, that's great!

yeah I was putting it back in perspective...it truly wasn't a cheat day, it was just one hell of a cheat meal, I mean breakfast was like 4g fat, 70g carbs, 60g protein, and just aminos post workout, then I kept it moderate at the bbq, ate my face off at dinner, and then it was just aminos before bed.

And I'm so happy for scott he's kicking ass!

speaking of scott kicking ass, here are more pics from my show and jeff's write up for those who didn't see it:

pics
http://s423.photobucket.com/albums/pp315/ericrhelms/INBF%20West%20Coast%20Classic/
write up
http://www.3dmusclejourney.com/us-pro-cup-and-west-coast-classic.php

[Young9]

And he definitely deserved it! HE LOOKED PHENOMENAL!!!

where did you see the pics? can you link me?

oh shhh...you prolly seen it wit your own eyes!

[healthybodies]

Eric I would say that if you were not miserably stuffed to the point of bursting than you did fine. Last weekend for me, miserably stuffed to the point of bursting............twice. That would be unacceptable now. So if you were not there, you are all good. Me myself, I just ate 3 pancakes, one with jelly, one with a thin layer of butter, and one with real maple syrup. With that a medium piece of coffee cake, a couple of cups of coffee, and some of Jamies chicken fried steak with gravy and a few bites of her hash browns. I feel just right. Of course we are having some pizza tonight and that is where I have to mind my Ps and Qs, but as of right now, I think we are good bro.

Back on track today though. I'll be expecting a text tonight. ;)

[Quelly]

Eric I would say that if you were not miserably stuffed to the point of bursting than you did fine. Last weekend for me, miserably stuffed to the point of bursting............twice. That would be unacceptable now. So if you were not there, you are all good. Me myself, I just ate 3 pancakes, one with jelly, one with a thin layer of butter, and one with real maple syrup. With that a medium piece of coffee cake, a couple of cups of coffee, and some of Jamies chicken fried steak with gravy and a few bites of her hash browns. I feel just right. Of course we are having some pizza tonight and that is where I have to mind my Ps and Qs, but as of right now, I think we are good bro.

Back on track today though. I'll be expecting a text tonight. ;)

Glad to hear it brad, and be a good boy...well...at least don't get TOO crazy tonight :)
thanks for your input...I need the help establishing a baseline...I've just had such a different relationship with food these last 9 and a half months that getting back to a semi regular bodybuilder diet is difficult.

I'm on the money today brother, and I will text you!
Speaking of that...its time to eat!

[Bnizzle163]

Good work on enjoying some eats :). As for me, out with the gf last night... Had a beef burrito with just beans rice and cheese... downed it in about 5 minutes. Almost ordered another one but the gf stopped me lol. It's a good thing... ten minutes later the "full factor" sunk in. Boy was it worth every bite :D

[anti-steroids]

Intro

187.2 again this morning, and with that being my same weigh in for 3 days in a row, I am done weighing myself until probably I am back from Hawaii.
Today started as a high carb low fat refeed, and ended with arguably the best Italian restaurant in the Sacramento area...which was probably a no joke 3k calorie meal. I woke up and had a rice cake, a pumpkin bolani, and blue berries and greek yogurt, and we hit up a sick kettlebell workout with abs and some rc work, I had some amino acids and then we showered and went over to my uncles house for my cousins surprise 31st birthday party. There was chips and guac, chips and 4 layer dip, bread and broccolli cheese-dip, mini halloween candy, fruit, veggies, pita chips and hummus, beer, and then bbq, potato salad, corn on the cob and cake.
I had about 4 chips with guac, 2 chips with dip, 2 pieces of bread in the cheese broccoli dip, a few pita and hummus dips, 3 mini pieces of mini candy, and then I had a good amount fruit and veggies. I had a single chicken hot dog, and a half corn on the cob and no cake or potato salad and no beer. That was it. I was REALLY pleased I kept it so low fat, so controlled, and so...well, normal!
It just so happened Todd's wife Sarah's b-day dinner was the same night, so from my uncles we went to.....Viscontis DUN DUH DUN!!! lol. Fried calamari, fried ravioli, garlic bread, a big house salad with bleu cheese, pesto cream tortellini with chicken, a half glass of red wine, and a huge piece of chocolate cake...i mean ****ing huge...and man I devoured it all. Easily totaled 3k.
I kept it to a meal...not a day...I did really well at home and at the bbq...but I was disappointed on the way back from the restaurant...barb straightened me out though...told me I did great, and said that was nothing compared to me in 07, or just my regular offseason, and that it was just one meal, and that she was not worried...she saw nothing wrong with it...I had an appetizer, a salad, an entree, and dessert...it was a regular night out. But I really have no perspective after dieting so long on what is acceptable and what is too much...so I really depend on her right now...I probably had a total of 4500-5000 calories for the day. And I'll have either a chicken breast or some whey before I hit the hay.
I guess when you do the math 6 days a week of being at maintenance or a slight deficit (because that's what happens mid week when you are met rate rehabbing) and then one day in a big surplus while depleted isn't a huge deal...but I dunno...it felt excessive, and I'm sitting here hungry...which is weird, I wasn't hungry at the bbq and I was surrounded by food, and now I just ate a whole day and half's worth of food and I want more...weird.
Anyways, after dinner we went to borders and hung out, I read the lastest muscular development and was dissapointed I couldnt find the layne norton and eric broser columns...I hope they didn't cancel the no juice section...and I also bought a book by R Scott Bakker, an amazing new fantasy novelist who also writes philosophy...totally blowing the fantasy genre out of the water coming from left field...anyways. I'm starting to feel okay about the meal out, but I'm still conflicted.

Nutrition

No Counting Day

Training

Kettlebells, Core, Prehab

3x through this circuit:
48kg Kettle bell
20 swings
16kg Kettle bell
5 turkish get ups each side
16kg Kettle bell
10 snatches per arm

Hanging Leg Raises 3 sets
Band Pull aparts 3 sets

Misc

numbers go to 55/250/240 starting tomorrow, and frequency and volume return to normal, intensity is still deload




its funny though I read the whole post words like FRIED Fried calamari, fried ravioli, garlic bread, ETC

Stood out before I READ THE POST IS THAT STRANGE? Enjoy all the eats you definately earned them

[Ian_B]

Don't be too hard on yourself. One meal is nothing.

I seriously ate 10,000 calories a day for a couple of days after my show and gained all of 5 pounds. It's long term bingeing that gets to be a problem.

[bballbrett5]

don't stress it man. remember the feeling of disappointment next time.

[SkNatural]

Scott (sknatural) just won the overall at The Washington Ironman, a drug tested NPC show!
CONGRATS!!

Eric,
thanks for the call on saturday night, perfect timing bro!!!


And he definitely deserved it! HE LOOKED PHENOMENAL!!!

THanks again Luke, I appreciate it man. I can't believe it!!!


where did you see the pics? can you link me?

oh shhh...you prolly seen it wit your own eyes!

pics are up on Md.com, check em'

[Squizzzer]

i think eric is ok guys...
i don't know...just how it seems to me...
he's gone off the deep end before, and can handle himself this time...and if he gets goin in the wrong direction he knows when to get help...

our boy knows what he's doin...

[ehlisl]

Eric,
pics are up on Md.com, check em'

Here's the link

http://www.musculardevelopment.com/browse/index.php?mode=browse&id=13648&eventcode=1361

CONGRATS SCOTT!

[bwelch1985]

Here's a question about the post-contest rebound I've been thinking about lately:

What is the benefit to slowly raising calories until you reach "offseason bodyfat levels" several months down the road....compared to just going right back to offseason calorie consumption and reaching "offseason bodyfat levels" w/in a few weeks? Assuming 4 months down the road you're at the same bodyfat levels, what difference does it make how quickly you get there?

I mean, if you're at your desired offseason bodyfat w/in a few weeks you could simply "grow into that weight" so to speak by keeping calories steady and making sure scale weight doesn't go up significantly as you continue to progress in the gym, right? If that is the case (which it may not be lol) then why not ensure that you take full advantage of whatever post-contest muscular gains you may make and accept your offseason form slightly sooner?

and i don't mean why not go crazy post show, but rather start a controlled, higher calorie bulking diet immediately post-contest....

[COZ999]

Here's a question about the post-contest rebound I've been thinking about lately:

What is the benefit to slowly raising calories until you reach "offseason bodyfat levels" several months down the road....compared to just going right back to offseason calorie consumption and reaching "offseason bodyfat levels" w/in a few weeks? Assuming 4 months down the road you're at the same bodyfat levels, what difference does it make how quickly you get there?

I mean, if you're at your desired offseason bodyfat w/in a few weeks you could simply "grow into that weight" so to speak by keeping calories steady and making sure scale weight doesn't go up significantly as you continue to progress in the gym, right? If that is the case (which it may not be lol) then why not ensure that you take full advantage of whatever post-contest muscular gains you may make and accept your offseason form slightly sooner?

and i don't mean why not go crazy post show, but rather start a controlled, higher calorie bulking diet immediately post-contest....

Your metabolism is so shutdown that your body will store fat, and wont make use of the excess calories like it would deep in the offseason. If your bodyweight is at 170 consuming 4k ur more likely to get fat bc the baseline is much lower as opposed to at 210 when 4000 cals is needed just to hold onto muscle

[Squizzzer]

Here's a question about the post-contest rebound I've been thinking about lately:

What is the benefit to slowly raising calories until you reach "offseason bodyfat levels" several months down the road....compared to just going right back to offseason calorie consumption and reaching "offseason bodyfat levels" w/in a few weeks? Assuming 4 months down the road you're at the same bodyfat levels, what difference does it make how quickly you get there?

I mean, if you're at your desired offseason bodyfat w/in a few weeks you could simply "grow into that weight" so to speak by keeping calories steady and making sure scale weight doesn't go up significantly as you continue to progress in the gym, right? If that is the case (which it may not be lol) then why not ensure that you take full advantage of whatever post-contest muscular gains you may make and accept your offseason form slightly sooner?

and i don't mean why not go crazy post show, but rather start a controlled, higher calorie bulking diet immediately post-contest....

well i think i'll answer your question with another question...

when bulking why not just eat 2387332 kcals...
well...cuz ya'd get fat....


i'm gonna put up some hypothetical numbers

lets say when you get done dieting you're metabolism is at 2000 kcals....

just like when bulking you just want a little more than that....b/c...well...you don't NEED more than that...

so you know...maybe shoot for a 500 suplus...and your metabolism will come back up to normal...

and if you eat till you get to where you wanna keep your body fat...you'll get there...but your metabolism still won't be rehabbed


don't know if that makes sense...trying to type and watch the simpsons

[bwelch1985]

Your metabolism is so shutdown that your body will store fat, and wont make use of the excess calories like it would deep in the offseason. If your bodyweight is at 170 consuming 4k ur more likely to get fat bc the baseline is much lower as opposed to at 210 when 4000 cals is needed just to hold onto muscle

honestly, i don't have a very in depth understanding of the metabolism....so in my simple mind I'm thinking: you go to 4000kcals at 170lbs right after your show, before too long you'll be at 210lbs and pretty fat...BUT you've taken full advantage of the post contest anabolic rebound and from there, you could simply maintain 210lbs at 4000kcals until you've added enough LBM that you begin to lean out at that weight....at which point you could bump up calories from there........................but this is wrong isn't it?:o

EDIT: (to adams post) like i said, i don't have a great understanding of the metabolism....but why wouln't it be able to rehab when given 4000kcals rather than 2500?

[COZ999]

honestly, i don't have a very in depth understanding of the metabolism....so in my simple mind I'm thinking: you go to 4000kcals at 170lbs right after your show, before too long you'll be at 210lbs and pretty fat...BUT you've taken full advantage of the post contest anabolic rebound and from there, you could simply maintain 210lbs at 4000kcals until you've added enough LBM that you begin to lean out at that weight....at which point you could bump up calories from there........................but this is wrong isn't it?:o

EDIT: (to adams post) like i said, i don't have a great understanding of the metabolism....but why wouln't it be able to rehab when given 4000kcals rather than 2500?

Ive eaten myself silly to 213 and then I took advantage of the post contest rebound, now I know Eric hates bro-science advice without scientific backing but I saw the benefit here on this one, but what Squizzer said.....you cant handle excess cals at a low b.f with a shutdown metabolism. You need to eat above maintenance....500 being a goal adding a lb a week.

You will add cals according to how fast your bodyweight is creeping up.

[JENerator]

oh man, we had some tears that weekend! We gotta get you and ben out here some day!

I believe that! What a weekend! YES, have got to get out there!! Not a question of "if" a question of "when"! ;)


here's a sneak peak

Max OT (low freq, low volume, high intensity)
8-10 weeks
Deload if needed
1 week
GVT 2000 (low freq, high volume, low intensity)
4 weeks
Smolov Jr for Bench (high frequency, low volume, low intensity)
3 weeks
Deload if needed
1 week
5/3/1 (low freq, low volume, moderate to high intensity)
8 weeks (2 cycles ea/ends with 1 week deload)
ILFT Ivory Latino Frequency Training (high frequency, high volume, low intensity)
8 weeks
Deload if needed
1 week
That's a FINE lookin' plan you've got there for off-season progress!

Of all the things you ate over the weekend, the chips with guac stood out to me...love me some great guacamole! :D Glad you enjoyed some food! And yeah, feel same as Adam, you aren't headed for trouble there...the only place you're headed is...HAWAII!! :D :) :D

[Ian_B]

honestly, i don't have a very in depth understanding of the metabolism....so in my simple mind I'm thinking: you go to 4000kcals at 170lbs right after your show, before too long you'll be at 210lbs and pretty fat...BUT you've taken full advantage of the post contest anabolic rebound and from there, you could simply maintain 210lbs at 4000kcals until you've added enough LBM that you begin to lean out at that weight....at which point you could bump up calories from there........................but this is wrong isn't it?:o

EDIT: (to adams post) like i said, i don't have a great understanding of the metabolism....but why wouln't it be able to rehab when given 4000kcals rather than 2500?

Your body can only put down muscle tissue at a certain rate. Why not control your weight gain and avoid getting massively obese while still putting on some muscle?

Look at Berto... he was still like 5-6% bodyfat several months after his show but nonetheless he did manage to make some improvements in terms of LBM.

[FATHER FLEX]

Big Congrats to Scott! Brother you are the man!

[bwelch1985]

Your body can only put down muscle tissue at a certain rate. Why not control your weight gain and avoid getting massively obese while still putting on some muscle?

Look at Berto... he was still like 5-6% bodyfat several months after his show but nonetheless he did manage to make some improvements in terms of LBM.

this is exactly why i began thinking about it in the first place.

if your body can only add lbm at a certain rate, why not ensure it has everything it needs (and more) to max out that rate, rather than attempting to gain AND stay lean which could possibly slow down the rate of lbm gain? (this of course assumes the individual is taking a long offseason)

as far as berto....while he stayed freakishly lean for a long time after his show, he is now at a nice comfy offseason bodyfat level (and considering mini-cuts)....so, did he make any more gains by taking so long to get to that bf level? or could he have gotten to 190lbs sooner, and "grown into" his current scale weight by maintaining calories rather than constantly raising them?

[devo09]

Hey Eric, I followed most of your prep log and it was inspirational to say the least! It seems like your handling the post-contest situation really well and it's great to see how much you promote natural bodybuilding.

this is exactly why i began thinking about it in the first place.

if your body can only add lbm at a certain rate, why not ensure it has everything it needs (and more) to max out that rate, rather than attempting to gain AND stay lean which could possibly slow down the rate of lbm gain? (this of course assumes the individual is taking a long offseason)

as far as berto....while he stayed freakishly lean for a long time after his show, he is now at a nice comfy offseason bodyfat level (and considering mini-cuts)....so, did he make any more gains by taking so long to get to that bf level? or could he have gotten to 190lbs sooner, and "grown into" his current scale weight by maintaining calories rather than constantly raising them?
The amount of skeletal protein that can be sythesized per day is miniscule(I don't have the number on hand) but slow gains is pretty much what you want.
Plus it's nice psychologically to get to the point where you are eating 4000kcals per day and are still pretty lean..
Why would you want to gain a bunch of unnneeded bodyfat? Then you just have to do a bunch of minicuts or you'll have to diet for twice as long
If you get to 4000cals per day and are still pretty lean and gaining weight slowly, think about how much easier it will be to diet for a show

[bwelch1985]

The amount of skeletal protein that can be sythesized per day is miniscule(I don't have the number on hand) but slow gains is pretty much what you want.
Plus it's nice psychologically to get to the point where you are eating 4000kcals per day and are still pretty lean..
Why would you want to gain a bunch of unnneeded bodyfat? Then you just have to do a bunch of minicuts or you'll have to diet for twice as long
If you get to 4000cals per day and are still pretty lean and gaining weight slowly, think about how much easier it will be to diet for a show

Well i'm not suggesting one add MORE bodyfat during the offseason....but rather just add it sooner and grow from there while maintaining calories/scale weight....Will that result in a different endgame as opposed to constantly making caloric adjustments as scale weight climbs? If you've given your body an anabolic environment (w/ a large enough caloric surplus) then it will gain lbm as fast as it is capable whether you gain weight on the scale or not....right?

[Ian_B]

this is exactly why i began thinking about it in the first place.

if your body can only add lbm at a certain rate, why not ensure it has everything it needs (and more) to max out that rate, rather than attempting to gain AND stay lean which could possibly slow down the rate of lbm gain? (this of course assumes the individual is taking a long offseason)

as far as berto....while he stayed freakishly lean for a long time after his show, he is now at a nice comfy offseason bodyfat level (and considering mini-cuts)....so, did he make any more gains by taking so long to get to that bf level? or could he have gotten to 190lbs sooner, and "grown into" his current scale weight by maintaining calories rather than constantly raising them?

Because the more fat you gain, the more muscle you will lose in trying to diet back down.

Here are the possibilities...

Come off a show striated-glutes lean, stay very very lean (under 10%), diet back down a few pounds and lose almost no muscle OR

Get fat (15%+), put on more muscle than the very lean guy, and then lose it when you have to diet HARD to get lean enough.

Not only that, but I also think it is healthier to keep your bodyweight changes as minimal as possible.

[FATHER FLEX]

If you've given your body an anabolic environment (w/ a large enough caloric surplus) then it will gain lbm as fast as it is capable whether you gain weight on the scale or not....right?

Mind you that yourbody doesn't need a HUGE surpluss when coming off a contest prep diet. Your muscle, and fat cells are very insulin sensitive. You can gain fat, and muscle very easily. So ne need for an large surplus.

[Quelly]

Mind you that yourbody doesn't need a HUGE surpluss when coming off a contest prep diet. Your muscle, and fat cells are very insulin sensitive. You can gain fat, and muscle very easily. So ne need for an large surplus.

boom discussion over lol

[Quelly]

its funny though I read the whole post words like FRIED Fried calamari, fried ravioli, garlic bread, ETC

Stood out before I READ THE POST IS THAT STRANGE? Enjoy all the eats you definately earned them
Sounds like you are hungry lol

Don't be too hard on yourself. One meal is nothing.

I seriously ate 10,000 calories a day for a couple of days after my show and gained all of 5 pounds. It's long term bingeing that gets to be a problem.

don't stress it man. remember the feeling of disappointment next time.

i think eric is ok guys...
i don't know...just how it seems to me...
he's gone off the deep end before, and can handle himself this time...and if he gets goin in the wrong direction he knows when to get help...

our boy knows what he's doin...
Thanks adam and you're right on all counts...I'm not too worried about it, I'm just being extra cautious of not repeating 07 and checking in with the people I have as a support group to make sure I'm staying within a reasonable head set

Eric,
thanks for the call on saturday night, perfect timing bro!!!
Your welcome man! And again congrats, you are kicking ASS!

I believe that! What a weekend! YES, have got to get out there!! Not a question of "if" a question of "when"! ;)

That's a FINE lookin' plan you've got there for off-season progress!

Of all the things you ate over the weekend, the chips with guac stood out to me...love me some great guacamole! :D Glad you enjoyed some food! And yeah, feel same as Adam, you aren't headed for trouble there...the only place you're headed is...HAWAII!! :D :) :D
I love and make some great guacamole...and I was very pleased I only had like 4 little chips of it, normally I eat half the bowl....like seriously half the bowl. And I am Hawaii bound! WOOT!

Hey Eric, I followed most of your prep log and it was inspirational to say the least! It seems like your handling the post-contest situation really well and it's great to see how much you promote natural bodybuilding.

Thank you man! I'm just doing what I love and trying to be as healthy and intelligent as possible about it :)

[Quelly]

Intro

Well I'm bloated up like a pig on xmas...or something like that...ankle edema, blurred definition the whoel 9 lol.
Today the carbs are up 50, and volume and frequency are back to normal, however intensity is still on deload mode.
Tried some occlusion training today...and managed to do it wrong. Rested too long between sets, didn't wrap it tight enough, and at first I was like "what's so special about this" that was on leg extensions. Then I tried wrapping it tighter on leg curls...and yeah...that **** works lol. Deep muscle belly soreness and I was still resting too long lol.

Nutrition

Metabolic Rehab Target Macros F/C/P: 55/250/240
Actual:1,495 24.9 172.6 146.0
2 meals left

Training

Deload Legs

Leg Extensions, incorrectly occluded
140 x 12 (6 sets, just because I didn't feel like I was doing anything lol)

Single Leg Leg Curls, correctly occluded
40lbs x 12 (3 sets)
20lbs x 12 (1 set holy crap I could barely move my legs last set lol)

Hack Squats, quad focused
2 plates/side x 12 (4 sets)

Single Leg Reverse Hypers
110lbs x 10 (3 sets)

Leg Press Calf Raise, no bounce at bottom, full stretch and pause
4 plates/side x 10 (2 sets)
3 plates/side x 12 (2 sets)

Misc

definitely going to be playing with the occlusion training this week since my intensity is still on deload mode...kinda feels like I'm cheating the whole deload thing...which I like lol

[italianplaya30]

ive done occlusion for arms and it was nasty!!!!! try it for arms too!

[AllGenetix]

layne's recent experience has also got me interested in occlusion, give it a go!

[Quelly]

ive done occlusion for arms and it was nasty!!!!! try it for arms too!
i will!

layne's recent experience has also got me interested in occlusion, give it a go!
i just did lol

[Squizzzer]

Single Leg Leg Curls, correctly occluded
40lbs x 12 (3 sets)
20lbs x 12 (1 set holy crap I could barely move my legs last set lol)


yep...that's what it should feel like...lol

try it on the leg press...for last few sets you'll have to use your arms to pick your legs up and put em on the sled....well...at least i do...

wrap those mf'ers up tighter...

[AllGenetix]

which anabolic hormones are upregulated due to occlusion training?

IGF-1?

[Quelly]

which anabolic hormones are upregulated due to occlusion training?

IGF-1?

I thought GH

[toddbz]

Scott (sknatural) just won the overall at The Washington Ironman, a drug tested NPC show!
CONGRATS!!

Friggin well done Scott!!!


Don't be too hard on yourself. One meal is nothing.

I seriously ate 10,000 calories a day for a couple of days after my show and gained all of 5 pounds. It's long term bingeing that gets to be a problem.

Ha! I ate 10K cals/day for over 3 years. Got up to a whoppin 148lb ;P
intake vs output my boy.

[SkNatural]

Friggin well done Scott!!!



Ha! I ate 10K cals/day for over 3 years. Got up to a whoppin 148lb ;P
intake vs output my boy.

Thanks Brother

10k Cals? How do you fit that in? Insane.

[toddbz]

Thanks Brother

10k Cals? How do you fit that in? Insane.

former pro cyclist. Trained about 700 miles/week then raced. When you have to eat like that anything will do. Say for instance I'd have 6 peanut butter n honey sammies once i got to work (bike shop of course)...and that was after I had about 1/2 a box of cereal an hour prior. You definitely learn to multi task. I could put a bike together in 20 minutes while eating a burrito at the same time lol
If I tracked my carbs at the time I'd probably have to put them in the 1500-2000/day range. I'd eat a whole box of fig neutons everyday. Gallon of milk daily. Now back then we only had gatorade or cytomax for a energy drink (unless you had choco milk). So I'd have a container of cytomax every 3 days. That and power bars since I got those for free.
Stuff like that. Oh and I couldn't handle fast food. If I ate it, 5 minutes later I'd be in the potty

[italianplaya30]

former pro cyclist. Trained about 700 miles/week then raced. When you have to eat like that anything will do. Say for instance I'd have 6 peanut butter n honey sammies once i got to work (bike shop of course)...and that was after I had about 1/2 a box of cereal an hour prior. You definitely learn to multi task. I could put a bike together in 20 minutes while eating a burrito at the same time lol
If I tracked my carbs at the time I'd probably have to put them in the 1500-2000/day range. I'd eat a whole box of fig neutons everyday. Gallon of milk daily. Now back then we only had gatorade or cytomax for a energy drink (unless you had choco milk). So I'd have a container of cytomax every 3 days. That and power bars since I got those for free.
Stuff like that. Oh and I couldn't handle fast food. If I ate it, 5 minutes later I'd be in the potty

give u a ton of credit bro! Im getting sick eating close to 5k

[aguy fish]

ive done occlusion for arms and it was nasty!!!!! try it for arms too!

How do you put in in parctise? Is it any good for preppin for a show?

[user7878778786]

Good Job still sticking with the macros. You did a phenomenal job at prepping this year. Keep giving us something to look up to :)


layne's recent experience has also got me interested in occlusion, give it a go!

I think that everyone has! lol

[S.O.u.L.m.A.N]

Eric, I'm also a big fantasy buff so I was wikipediaing that R Scott Bakker you mentioned yesterday. Which of his books are you ready? Is it one from this trilogy I'm hearing about?

[Quelly]

Eric, I'm also a big fantasy buff so I was wikipediaing that R Scott Bakker you mentioned yesterday. Which of his books are you ready? Is it one from this trilogy I'm hearing about?

the trilogy: prine of nothing, which is AWESOME, is great, I just started the first book that is the sequel to that trilogy

[gymratluke]

What were you wrapping with and where were you tying it off at?!

[user7878778786]

What were you wrapping with and where were you tying it off at?!

this..I was gonna do it today, but had No idea of what to use. :P

[Quelly]

What were you wrapping with and where were you tying it off at?!

for quads and hams you do it at the top of the thigh, right at the groin, for calves, just below the knee, for bis and tris, right above the bicep at the arm pit, and I used my knee wraps

[Ian_B]

Is restricting blood flow to one's limbs safe...?

[visionz1234]

Melissa's got some bomb cookies on the way for Sunday :D

[misseh]

Melissa's got some bomb cookies on the way for Sunday :D

Yes!!! And I'm baking them myself! (with extra yummies!)
;)

[anti-steroids]

Is restricting blood flow to one's limbs safe...?

Occulsive training is much like anything if a little is good alot is not better

occulsion great for deloads yep
occulsion great for making the body think its lifting heavier than it acutally is yep
occulsion is great for pre exausting those oxygen dependent fibers[type 1 slow twitch] thus targeting
type 2 [glycolytic /growth indcucers] which equalsbetter endocrine/hypertrophy response

[Quelly]

Melissa's got some bomb cookies on the way for Sunday :D

Yes!!! And I'm baking them myself! (with extra yummies!)
;)
You guys ROCK! I'm going to try to not go nuts on sunday, but I'm definitely gonna have more than a few of your cookies :)
and that's awesome you've got a profile on here!

Is restricting blood flow to one's limbs safe...?

Occulsive training is much like anything if a little is good alot is not better

occulsion great for deloads yep
occulsion great for making the body think its lifting heavier than it acutally is yep
occulsion is great for pre exausting those oxygen dependent fibers[type 1 slow twitch] thus targeting
type 2 [glycolytic /growth indcucers] which equalsbetter endocrine/hypertrophy response
I'm definitely not an expert but that's basically what I understand from talking to Layne and Jeremy...they are definitely the go to guys on the subject

[misseh]

You guys ROCK! I'm going to try to not go nuts on sunday, but I'm definitely gonna have more than a few of your cookies :)
and that's awesome you've got a profile on here!

Yes! I wish I could make them and eat them now! But I will wait and have them fresh for everyone on Sunday :)

Yeah I've had a profile on here, I just never get on and thought I'd post since Mr. Dan does all the talkin!

[Quelly]

Intro

Bloat is coming down, but its still there in the legs and midsection especially lol. My body still feels just...weird...lethargy, energy swings...tired despite good sleep...I FINALLY got more than 5 hours of sleep last night...but....I was tired all day. Man prep messed me up :(
BUT, once I got in the gym today I felt really good, and feel really good now. Today was borderline deload borderline just regular hypertrophy...lol...and that's how I roll, it was nice being back to regular volume, actually felt like I was training again. Sick crazy pump in the chest, delts and tris, and I was looking pretty sick, definitely motivates me to not go as nutty this weekend as I did saturday at viscontis...but its gonna be tough...taking Barb out for her birthday on Saturday to Casablanca, this really cool Moroccan restaurant that does like 13535 course meals and is one of the best rated in Sac. Then Sunday were having a potluck for our housewarming and her birthday...so the plan is to keep it really tight for the rest of those two days and do my best to keep it reasonable at dinner and the potluck. We'll see lol.

Nutrition

Metabolic Rehab Target Macros F/C/P: 55/250/240
Actual:2,428 53.4 248.9 240.2

Training

Deload Push, warm ups excluded

Bench Press
185 x 10 (3 sets)

Seated Arnold Press
50's x 10 (3 sets)

Seated DB Overhead Tricep Extension
75lbs x 12 (3 sets)

Standing DB Lateral Raises
25's x 12 (3 sets)

Incline DB Chest Press
70's x 10 (3 sets)

Dips
BW x 15 (3 sets)

Misc

Oh it felt good to train today, I think that's how I'm going to approach my upper body deload days, just a mildly wussed-out hypertrophy day :) just kinda pump it up style. Legs I'm still gonna baby cuz man did I put some mileage in on those bad boys.
As soon as I start feeling like I do now, all day, life will be good.

[Quelly]

Yes! I wish I could make them and eat them now! But I will wait and have them fresh for everyone on Sunday :)

Yeah I've had a profile on here, I just never get on and thought I'd post since Mr. Dan does all the talkin!

Well I'm glad your getting on here more often, Dan talks too much anyway ;)
And I'm glad you guys are taking us up on our offer to come to the potluck! I know how it can be kind of weird transitioning from "that screen name on the internet" to actually meeting people in real life from the internet...but don't worry I haven't been arrested for stalking or sexual assault since I got involved in the 12 step programs ;)

[AllGenetix]

that deload session would be max effort work for some. once you recover form the long contest prep you are gonna blow the fck up (in a good way obvi!)

[visionz1234]

Dan talks too much anyway ;)

:(.

I feel like such a pansy right now. I dieted for a whopping ~19% of your total time and even I'm having trouble getting used to eating like a a real lifter again. My macros are set to total ~3800 cal and I'm over here way behind with a french bread pizza in the oven and a pop tart trying to just barely make my macros before bed, lol.

[misseh]

Well I'm glad your getting on here more often, Dan talks too much anyway ;)
And I'm glad you guys are taking us up on our offer to come to the potluck! I know how it can be kind of weird transitioning from "that screen name on the internet" to actually meeting people in real life from the internet...but don't worry I haven't been arrested for stalking or sexual assault since I got involved in the 12 step programs ;)


HAHAH! And its no weird at all! believe it or not me and Dan met on the internet (on accident) back in the 1900's! Then I moved here! So its not weird to us at all :)
But I'm totally excited! Its gonna be the best cheat meal(s) EVER!

[Quelly]

HAHAH! And its no weird at all! believe it or not me and Dan met on the internet (on accident) back in the 1900's! Then I moved here! So its not weird to us at all :)
But I'm totally excited! Its gonna be the best cheat meal(s) EVER!

1900's huh? Man, I for one did not know the internet had been around that long, I think Al Gore was lying, he wasn't alive back then...and I'm thinking I really misjudged you and Dan's ages...

I'm glad your excited its gonna be a really good time :)

[Quelly]

:(.

I feel like such a pansy right now. I dieted for a whopping ~19% of your total time and even I'm having trouble getting used to eating like a a real lifter again. My macros are set to total ~3800 cal and I'm over here way behind with a french bread pizza in the oven and a pop tart trying to just barely make my macros before bed, lol.

its not a fair comparison bro...your hormonal profile barely even budged after a diet that was that long...your metabolism is still good to go, your t3 and leptin levels have bounced back, and your ghrelin is down again, and insulin sensitivity hardly changed...

in my case its gonna be a while before I'm struggling to make my macros lol

[visionz1234]

its not a fair comparison bro...your hormonal profile barely even budged after a diet that was that long...your metabolism is still good to go, your t3 and leptin levels have bounced back, and your ghrelin is down again, and insulin sensitivity hardly changed...

in my case its gonna be a while before I'm struggling to make my macros lol

True indeed. My body is just discovering my natural feelings of hunger again for some reason...which is never hungry lol. When I was a bit heavier I was hungry non stop and 4400 cals was a piece of cake. Now after a couple months of lower cals and some weight loss my body seems to be back to it's "1-2 meals a day is fine with me" state of being like it was when I began lifting @ 150lbs, even though it shouldn't be. Confusing :(

[misseh]

And I'm just over here weeping to the smell of his amazing pizza! I'll most likely maul him like a tiger and eat the pizza in about 2.5 seconds.


MUST HAVE FRENCH BREAD PIZZA ON SUNDAY!

[Quelly]

True indeed. My body is just discovering my natural feelings of hunger again for some reason...which is never hungry lol. When I was a bit heavier I was hungry non stop and 4400 cals was a piece of cake. Now after a couple months of lower cals and some weight loss my body seems to be back to it's "1-2 meals a day is fine with me" state of being like it was when I began lifting @ 150lbs, even though it shouldn't be. Confusing :(
not fair.

And I'm just over here weeping to the smell of his amazing pizza! I'll most likely maul him like a tiger and eat the pizza in about 2.5 seconds.


MUST HAVE FRENCH BREAD PIZZA ON SUNDAY!
also...not fair.

it looks like me and melissa are going to kill you bro...sorry

[misseh]

not fair.

also...not fair.

it looks like me and melissa are going to kill you bro...sorry

I had a bite.... then I started to cry... literally! This is so depressing :/

[FATHER FLEX]

its not a fair comparison bro...your hormonal profile barely even budged after a diet that was that long...your metabolism is still good to go, your t3 and leptin levels have bounced back, and your ghrelin is down again, and insulin sensitivity hardly changed...

in my case its gonna be a while before I'm struggling to make my macros lol

Welp you recall me telling you last year.

"I have no idea how you can only eat 90 grams of fat." :D

I was having a hard time keeping under this post show, while you were drinking carbs. LOL

[visionz1234]

it looks like me and melissa are going to kill you bro...sorry

Do not be deceived...the metabolism turns into a raging inferno when cookies are present :D

[Quelly]

I had a bite.... then I started to cry... literally! This is so depressing :/

melissa maybe the cut diet isn't the best idea for you...it has you dipping into and out of keto pretty frequently and that does cause a lot of hunger...you might just want to try steady macros with moderate carbs and low fat...

[Quelly]

Welp you recall me telling you last year.

"I have no idea how you can only eat 90 grams of fat." :D

I was having a hard time keeping under this post show, while you were drinking carbs. LOL
yeah I'd been bulking for over a year...*looks at watch* damn...only 8 days so far this offseason.

Do not be deceived...the metabolism turns into a raging inferno when cookies are present :D
cookies are the ultimate appetite stimulant

[misseh]

melissa maybe the cut diet isn't the best idea for you...it has you dipping into and out of keto pretty frequently and that does cause a lot of hunger...you might just want to try steady macros with moderate carbs and low fat...

You know before I started this with Scivation, I was thinking about doing it with carbs and what not. You maybe right. I have tried keto a few times and didn't get the results I wanted. I've actually been interested in carb cycling. I may just dip out of this keto and try something new because this is tough :(

[Quelly]

You know before I started this with Scivation, I was thinking about doing it with carbs and what not. You maybe right. I have tried keto a few times and didn't get the results I wanted. I've actually been interested in carb cycling. I may just dip out of this keto and try something new because this is tough :(

they all work...but they don't have to be painful....I dropped the first 25lbs and cut for 6 months before I actually had hunger pangs and depression...you shouldnt be feeling like you are yet girl, we can def set you up on something sustainable and effective

[misseh]

they all work...but they don't have to be painful....I dropped the first 25lbs and cut for 6 months before I actually had hunger pangs and depression...you shouldnt be feeling like you are yet girl, we can def set you up on something sustainable and effective

The worst part is being unmotivated to workout. I will feel so run down. Between working a lot and making time for the gym I'm always yawning and or don't feel good/ don't want to work out. It really sucks because before I always had so much fun! I had a deload week 2 weeks ago and it wasn't enough so this past week I just went on walks and did like one main lift at the gym. No HIIT at all. I also ate my post workout meal without really working out and still made progress! I did train today and it went really well. I wasn't tired and hit all my lifts good!

If you have any ideas I'm down to try what ever.

[Bnizzle163]

The worst part is being unmotivated to workout. I will feel so run down. Between working a lot and making time for the gym I'm always yawning and or don't feel good/ don't want to work out. It really sucks because before I always had so much fun! I had a deload week 2 weeks ago and it wasn't enough so this past week I just went on walks and did like one main lift at the gym. No HIIT at all. I also ate my post workout meal without really working out and still made progress! I did train today and it went really well. I wasn't tired and hit all my lifts good!

If you have any ideas I'm down to try what ever.

Hey Melissa.

I just completed the cut diet for my first contest. The first 3 weeks you feel like you were hit by a truck on most days lol. After that, I felt excellent until I got down to the nitty gritty (last 4 weeks of prep). I was lethargic, hungry, irritable, and just plain out of it. If you want to stick with the diet, you'll be good to go in a couple weeks, but it isn't for everyone, and as eric mentioned, some people just respond better with carbs in their diet.

Hope this helps.

[toddbz]

give u a ton of credit bro! Im getting sick eating close to 5k

I would say it was the toughest part, but then I'd be lying ;)


Melissa's got some bomb cookies on the way for Sunday :D


Yes!!! And I'm baking them myself! (with extra yummies!)
;)

Well I know who I'm hangin out with HEHE


Hey Melissa.

I just completed the cut diet for my first contest. The first 3 weeks you feel like you were hit by a truck on most days lol. After that, I felt excellent until I got down to the nitty gritty (last 4 weeks of prep). I was lethargic, hungry, irritable, and just plain out of it. If you want to stick with the diet, you'll be good to go in a couple weeks, but it isn't for everyone, and as eric mentioned, some people just respond better with carbs in their diet.

Hope this helps.

Does anyone do the cut diet and not just absolutely loose their mind? Seems like the only folks that don't need meds during it are the people who work for that company...which is certainly understandable lol
I mean I know the mother of invention and all, but we also used to put cocaine in Coke.

[Bnizzle163]

Does anyone do the cut diet and not just absolutely loose their mind? Seems like the only folks that don't need meds during it are the people who work for that company...which is certainly understandable lol
I mean I know the mother of invention and all, but we also used to put cocaine in Coke.

I think the only reason I didn't lose my mind during prep was because I lost it a long time ago :D.

Seriously though, it does mess with your body like crazy. Did it get me lean though? It did. Will I do it again? Probably not :). I feel most, if not all people, benefit from having carbs in their body due to their conversion to energy and simply because they are more muscle sparing than other macronutrients.

[misseh]

Hey Melissa.

I just completed the cut diet for my first contest. The first 3 weeks you feel like you were hit by a truck on most days lol. After that, I felt excellent until I got down to the nitty gritty (last 4 weeks of prep). I was lethargic, hungry, irritable, and just plain out of it. If you want to stick with the diet, you'll be good to go in a couple weeks, but it isn't for everyone, and as eric mentioned, some people just respond better with carbs in their diet.

Hope this helps.

Well this is my 8th week in. My numbers on the scale havent gone down much since the start but I have noticed that I am a bit leaner. Of course I don't want to just give up after going this far already,(I know 8 weeks sounds like turd compared to 9.5 months of dieting!) but maybe changing it up with some carbs will not only keep me more sane but I may have better progress and of course feel better over all! I work a lot, and feeling good and having energy is important to me for when I train after a long day at work.

[Quelly]

The worst part is being unmotivated to workout. I will feel so run down. Between working a lot and making time for the gym I'm always yawning and or don't feel good/ don't want to work out. It really sucks because before I always had so much fun! I had a deload week 2 weeks ago and it wasn't enough so this past week I just went on walks and did like one main lift at the gym. No HIIT at all. I also ate my post workout meal without really working out and still made progress! I did train today and it went really well. I wasn't tired and hit all my lifts good!

If you have any ideas I'm down to try what ever.

Hey Melissa.

I just completed the cut diet for my first contest. The first 3 weeks you feel like you were hit by a truck on most days lol. After that, I felt excellent until I got down to the nitty gritty (last 4 weeks of prep). I was lethargic, hungry, irritable, and just plain out of it. If you want to stick with the diet, you'll be good to go in a couple weeks, but it isn't for everyone, and as eric mentioned, some people just respond better with carbs in their diet.

Hope this helps.

Well Melissa from what it sounds like, you are simply a young, active person who is on a low carbohydrate diet and your body doesn't like it...

I want you to read this two-part article okay?
http://www.bodyrecomposition.com/fat-loss/the-fundamentals-of-fat-loss-diets-part-1.html
http://www.bodyrecomposition.com/fat-loss/the-fundamentals-of-fat-loss-diets-part-2.html

[Bnizzle163]

Well this is my 8th week in. My numbers on the scale havent gone down much since the start but I have noticed that I am a bit leaner. Of course I don't want to just give up after going this far already,(I know 8 weeks sounds like turd compared to 9.5 months of dieting!) but maybe changing it up with some carbs will not only keep me more sane but I may have better progress and of course feel better over all! I work a lot, and feeling good and having energy is important to me for when I train after a long day at work.

Let me ask you this... have you followed the diet exactly how it is laid out? Implementing the refeeds (in correct order) following exact cut diet protocols?

If you are and are still not seeing results/feeling awful, then as Eric mentioned, that's your body telling you it isn't agreeing with a low carb/high fat diet and you should let Scivation know. Derek (or whoever you are working with) will find something else to fit the bill.

If you aren't following the diet TO THE T, this is why you aren't feeling right. Hope this helps.

[toddbz]

I think the only reason I didn't lose my mind during prep was because I lost it a long time ago :D.

Seriously though, it does mess with your body like crazy. Did it get me lean though? It did. Will I do it again? Probably not :). I feel most, if not all people, benefit from having carbs in their body due to their conversion to energy and simply because they are more muscle sparing than other macronutrients.

Ha! Good reason!
Well there are several ways to skin the kitty that's for sure. That one though sure seems like you gotta sharpen the knife several times though.


Well Melissa from what it sounds like, you are simply a young, active person who is on a low carbohydrate diet and your body doesn't like it...

I want you to read this two-part article okay?
http://www.bodyrecomposition.com/fat-loss/the-fundamentals-of-fat-loss-diets-part-1.html
http://www.bodyrecomposition.com/fat-loss/the-fundamentals-of-fat-loss-diets-part-2.html

Yepper. I would sure think that 8 weeks would be long enough to see if a person is responding well or not. The initial phase is where it should be easy...getting below the set point is when it drags tail.
Now take E's wife for instance. She's the carb queen. Take those away and she'd shut off like a light switch. And me I do very well on relatively low carbs, but I can also change that easily by increasing effort.
I do believe that after this prep E has a pretty good mind on quite a few different principles. Since more than one was had lol

[Squizzzer]

Well Melissa from what it sounds like, you are simply a young, active person who is on a low carbohydrate diet and your body doesn't like it...


dude...she's 63

[ekmi]

that website is loaded with good articles, thanks Q!

[Quelly]

dude...she's 63

her age does say she is 63...and she did meet dan on the internet back in the 1900's...but in person I swear she looks to be early 20's....

something is amiss...;)

[visionz1234]

her age does say she is 63...and she did meet dan on the internet back in the 1900's...but in person I swear she looks to be early 20's....

something is amiss...;)

Well she does use a face wash with anti-aging properties in it ;)

[toddbz]

her age does say she is 63...and she did meet dan on the internet back in the 1900's...but in person I swear she looks to be early 20's....

something is amiss...;)

Well 10 years ago is a long time for some of you young bucks

Maybe she exfoliates? HEHE

[Quelly]

Well 10 years ago is a long time for some of you young bucks

Maybe she exfoliates? HEHE

you do realize the 1900's were a little longer than 10 years ago

[Squizzzer]

you do realize the 1900's were a little longer than 10 years ago

you do realize the 1900's include 1999....10 years ago

[Quelly]

you do realize the 1900's include 1999....10 years ago

typically...if someone says "the nineteen hundreds" they tend to mean a little earlier than that...most people would say "the nineteen nineties"

but yes I do realize 1999 is in the same century...

you really thought she was 63 though didn't you?

[user7878778786]

strong discussion guys...

lmao.

[Squizzzer]

typically...if someone says "the nineteen hundreds" they tend to mean a little earlier than that...most people would say "the nineteen nineties"

but yes I do realize 1999 is in the same century...

you really thought she was 63 though didn't you?

well...nah...that isn't true...but way to try and cover yourself..."hey everyone...look how fast i eat"

you got the 1900's confused with the 19th century didn't you...

and no...i knew she wasn't 63...

[COZ999]

haha new record 9 pages in a weeks time. BB.com might send you some sort of award for that one

[Salaam86]

the trilogy: prince of nothing, which is AWESOME, is great, I just started the first book that is the sequel to that trilogy

Damn, your making me wanna give this book another try... I tried to get into his first book, The Darkness That Comes Before, but his prose kind of turned me off to the whole thing. Im more of a George R. R. Martin guy myself, his series A Song of Ice and Fire is arguably the greatest fantasy series of the decade... except for the whole waiting I don't know how many years now for A Dance with Dragons.

[visionz1234]

haha new record 9 pages in a weeks time. BB.com might send you some sort of award for that one

Serious!

Most popular thread going on here. Give the fans what they want Eric...lets see some 700lb deadlifts, 600lb squats and 400lb benches jumpin' off by the time this baby concludes ;) :D

[Quelly]

strong discussion guys...

lmao.
this is why my journal is so popular...hardcore bodybuilding talk like semantics over dates and eras, and the fantasy genre
GET PUMPED!

well...nah...that isn't true...but way to try and cover yourself..."hey everyone...look how fast i eat"

you got the 1900's confused with the 19th century didn't you...

and no...i knew she wasn't 63...
dude, somebody says 1900's, my first thought isn't 1990's...granted I'm not a computer...so I don't think like you, so lets just agree to disagree...and you don't have to lie about thinking she was 63

haha new record 9 pages in a weeks time. BB.com might send you some sort of award for that one
I want a TV show! That's right Layne you aint so special!
"Eric Helms: Inside the Life of The Guy Who Almost Became a Pro Bodybuilder Last Season"
It'll rock!

Damn, your making me wanna give this book another try... I tried to get into his first book, The Darkness That Comes Before, but his prose kind of turned me off to the whole thing. Im more of a George R. R. Martin guy myself, his series A Song of Ice and Fire is arguably the greatest fantasy series of the decade... except for the whole waiting I don't know how many years now for A Dance with Dragons.
Dude, Georgre R R Martin and the Song of Ice and Fire, is as good as this series, you just gotta get into Bakkers writing...if you like the harsh nitty gritty reality style fantasy of Martin, you'll love Bakker. Give it another try, those are my two favorite authors...

plus at this rate that fat slow writing bastard Martin will have a heart attack before he finishes A Dance with Dragons...which by the way isn't even the last book in the series!!!
<----bitter

Serious!

Most popular thread going on here. Give the fans what they want Eric...lets see some 700lb deadlifts, 600lb squats and 400lb benches jumpin' off by the time this baby concludes ;) :D
HA! Well you might have to hang around for a decade...but I'll do my best.
And who knows, maybe Controlled Labs will come out with Silver Steroids and we'll see those numbers lol

[Bnizzle163]

Eric, you're a fantasy reader?!?! No way, that's awesome! I'm reading Branden Sanderson's Mistborn trilogy right now :).

[Squizzzer]

dude, somebody says 1900's, my first thought isn't 1990's...granted I'm not a computer...so I don't think like you, so lets just agree to disagree...and you don't have to lie about thinking she was 63


"OOO! look at me i just at a 16 ounce steak in 3 minutes"


and come on...i'm no where near as computery as i was...


and yeah...someone says 1900's your first though may not be 1990....but you're still wrong...and that's ok...see...people are still visiting your thread...we still think you're cool...

[Quelly]

Eric, you're a fantasy reader?!?! No way, that's awesome! I'm reading Branden Sanderson's Mistborn trilogy right now :).
haven't heard of it, good?
but yeah, I read a lot of sci fi and fantasy

"OOO! look at me i just at a 16 ounce steak in 3 minutes"


and come on...i'm no where near as computery as i was...


and yeah...someone says 1900's your first though may not be 1990....but you're still wrong...and that's ok...see...people are still visiting your thread...we still think you're cool...
Well you were last time I saw you...but the whole being deep in prep ocd-ness easily annoyed thing probably didn't help...on either of our parts lol

and yes I agree I am wrong...the 1900's includes 1990...and the fact that you needed that to be recognized and understood only shows how you're pretty damn computery still

and it was a 20oz steak :) and man steak sounds good right now...

[Quelly]

Intro

Amazingly I'm still a bloated up from the weekend, I can't wait before I can eat a meal without my ankles mildly swelling and my legs and abs spilling over lol....I hate the body after prep. Lethargy was off and on today, feel GREAT post workout and the rest of the night, but feel off and on lethargic, tired the rest of the day. Got pretty solid sleep yet I took a nap today and nearly fell asleep driving :eek:
Arms looked CRAZY today in the gym, and I'm catching pumps like WOAH. God I forgot what that felt like! And yeah, these workouts are barely deloads :)

Nutrition

Metabolic Rehab Target Macros F/C/P: 55/250/240
Actual:1,945 36.6 213.6 196.7 1 meal left

Training

Deload Pull, warm ups excluded

Barbell Rows, no straps overhand, strict
225 x 10 (3 sets)

Wide Grip Pull Ups
BW x 10 (3 sets)

Barbell Curls
80 x 10 (3 sets)

Dumbbell Shrugs
110's x 12 (3 sets)

Alternating DB Hammer Curls
40's x 12 (3 sets)

Weighted Back Extensions
+25lbs x 15
+35lbs x 12 (2 sets)

Misc

I'm getting tired of being tired and lethargic...I remember this not happening in 07 when I was on a 4.5-5k calorie diet most of the time after my show lol...but I also got fat...can't have it all eh?

[AllGenetix]

have your cake and eat it too? blashphemy, haha. cant wait til this deload is over and you can start hitting it hard MAX OT style.