Cure's Journal to His First Competition [Archive]

Zarazen

11-21-2009, 05:21 AM

Looking to compete within the next 2 years. I am aiming to compete in the IDFA Montreal Classic in the summer of 2011 in the Men's Novice Light Weight.

It's always been a dream of my mine to compete and lately I've really gotten the bug to do so. I think there is something in my life that needs this. Currently I am married and child on the way (next month!) so life at the moment is pretty stable. This enables me to really focus on my training and diet.

About 3 months ago i decided to test out my cutting abilities to see what it would take to get down to a low enough BF%. Once I get down to about 6-7% I would start a slow bulk but I wanted to keep my BF at around 10-11% on my bulk then start slowly cutting about 24 weeks out from the contest.

Plan of action is

November 2009 - February 2010 - Drop down to 165-167 lbs - 6%BF
February 2010 - June 2010 - Clean Slow Bulk up to ?? but stay at about 11-12%BF at most
June 2010 - August 2010 - Cut to 170lbs - 6%BF (vacation in europe)
August 2010 - January 2010 - Clean Slow Bulk up to ?? but stay at about 11-12%BF at most
January 2011 - Contest - Cut to where my body is stage ready

Went from 192 lbs 15% to 177 lbs 10-11% BF since August 1st (bf measured by accu-measure calipers and came in at 9% but I think i am more at 11%BF)

Current Cutting Diet

Meal 1 - 1 cup egg whites, 3/4 cup oats, 3 oz apple (pre-workout)
---workout---24mg ephedrine, 200mg caffeine, sip on some Purple Wraath
Meal 2 - 1 Scoop Iso Whey (30g protein), 1 cup oats, 3 oz banana (post workout)
Meal 3 - 6 oz chicken or lean beef, 4oz sweet potato, 1 cup broccoli, 1 multivitamin, 2000mg omega 3s
Meal 4 - 1 whole egg, 2oz egg whites, 2 oz chicken breast,1 scoop all natural peanut butter
Meal 5 - 1 Scoop Iso Whey (30g protein), 1oz raw almonds, 1 multivitamin, 2000mg omega 3s
Meal 6 - 5 oz salmon/chicken or beef, 2 cups romaine, 1 tbsp olive oil, 2tbsp pure psyllium husk fiber

Breakdown - 2150 calories, 230g protein, 62g fat, 160g carbs.

4 days x 160g carbs - 2150 calories
2 days x 110g carbs - 1900 calories (non-workout days)
1 day refeed x 300g carbs - 2700 calories

I do cardio 5x a week for 40 minutes after my workouts. Low impact keeping my heart rate between 120-130bpm. My workouts consist of 2 days heavy upper/lower and 3 days hypertrophy (pretty much Layne's power/hypertrophy). I plan to change my cardio to 2 days Hiit, 2 days Liss.

Pictures coming in the next day or two. Even though I know this is a personal journal I would still like some critiques on my body composition as I don't even know if i would be wasting my time competing.

Zarazen

11-21-2009, 06:47 AM

Some pics from today...my weakest bodypart by far is my chest. It doesn't even matter how I hit it, it just never grows. Heavy, light, high volume, different angles...if anyone has any chest workouts that helped them please post but there is so much that needs to be brought up it's not even funny. I get so down looking at these pics.

Critiques are VERY welcome. Don't sugar coat either.

http://inlinethumb18.webshots.com/45777/2870530220105874271S600x600Q85.jpg (http://entertainment.webshots.com/photo/2870530220105874271hxbDBS)

http://inlinethumb29.webshots.com/43420/2654847700105874271S600x600Q85.jpg (http://entertainment.webshots.com/photo/2654847700105874271WkmEHY)

http://inlinethumb62.webshots.com/29501/2979798900105874271S600x600Q85.jpg (http://entertainment.webshots.com/photo/2979798900105874271QLZpsv)

Zarazen

11-21-2009, 12:08 PM

Upper Body Power

Chest

Barbell Bench Press - 200 x 5 (3 sets)
Incline Hammer Strength - 315 x 5 (3 sets)
Dips - BW + 92.5 x 6(2x45lbs plate + 2.5lbs) (2 sets)

Back

Wide Grip Chins - 25lbs x 5 (25lbs plate) (3 sets)
Barbell Rows - 175 x 5 (3 sets)

Shoulders

Military Press - 155 x 5 (4 sets)

Biceps

Barbell Curls - 100 x 5 (3 sets)

Followed by some Hiit for 7 cycles...45 seconds low intensity, 15 seconds all out followed by 15 minutes Liss.

All lifts with extremely strict form. I do heavy deadlifts on lower body power.

Diet for the Day ***Refeed***

Meal 1 - 8oz eggwhites, 2/3 cups oat bran, 2 slices WW bread (no sugar, fat, preservatives), 1tbs no sugar added jam, 2.5oz blueberries, 1.5oz banana
Meal 2 - 4oz tuna, .75cups organic brown rice, 1/8 cup raisins (pre-workout)
Meal 3 - 1 scoop Iso Whey (30g), 1 cup oats, 1/8 cup raisins, 3oz banana (post-workout)
Meal 4 - 5oz chicken, 1 whole wheat tortilla, .5cup organic brown rice, 30g cheddar, handful mushrooms/onions sauteed in .5 tbs olive oil
Meal 5 - 1 scoop Iso Whey (30g), 2 slices WW bread (no sugar, fat, preservatives), 1 tbsp all natural peanut butter
Meal 6 - 8oz eggwhites, 2 cups romaine

Totals - 2,581 calories, 46.7 fats, 303.5 carbs, 241.7 protein (178g from complete proteins)

Really got to pick back up the veggies tomorrow

Zarazen

11-22-2009, 02:29 PM

Painted all day, got my workout in at 8AM but felt really good. A question I have for those who are actually reading this is. Should I lower protein and add a little more carbs to the diet? Right now i'm at about 1.2g per lbs of lean body mass. Should I lower that down to 1 and take in the resulting calories in carbs?

Lower Body Power

Legs

Squats - 275 x 6, 280 x 5, 280 x 5, 280 x 5, 225 x 10
Leg Press (feet 4-5" apart) - 720 x 8, 810 x 6, 810 x 6, 810 x 6

Lower Back

Deadlifts - 275 x 9, 315 x 6, 315 x 6, 315 x 6

Traps

Barbell Shrugs - 275 x 5, 275 x 5, 280 x 5, 280 x 5

Abs

Weighted Decline Crunches - 45 x 12, 45 x 10, 45 x 10
Hanging Leg Raises - 20db x 10, 20db x 10, 20db x 10

No Cardio

Diet for the Day

Meal 1 - 8oz eggwhites, 3/4 cups oats, 3oz blueberries (pre-workout)
Meal 2 - 1 scoop Iso Whey (30g), 1 cup oats, 3oz banana (post-workout)
Meal 3 - 4oz tuna, .5cups organic brown rice, 1 cup broccoli
Meal 4 - 1 scoop Iso Whey (30g), .5 oz almonds
Meal 5 - 6oz chicken breast, 2 cups romaine, .5 tbs olive oil
Meal 6 - 2oz eggwhites, 1 whole egg, 2 oz chicken, 1 tbsp peanut butter

Totals - 2,009 calories, 49 fats, 164 carbs, 225 protein (191g from complete proteins)

RichKnapp

11-22-2009, 02:50 PM

In my oppionion, in which there are probly a lot better people that can answer this, but your protien looks good but the carbs look a little low. Considering your BW and work out.

Zarazen

11-22-2009, 03:44 PM

In my oppionion, in which there are probly a lot better people that can answer this, but your protien looks good but the carbs look a little low. Considering your BW and work out.

Thanks for the help!

So my only other option is to decrease my fats and replace with carbs.

RichKnapp

11-22-2009, 03:50 PM

Maybe bring your callaries up with carbs don't drop anything. What are you not makeing gains?

Zarazen

11-22-2009, 03:57 PM

Fat loss has kind of stalled or not where I want it to be...i did up calories slightly over the last few weeks (100 a day) and that seemed to help.

RichKnapp

11-22-2009, 04:01 PM

Your not competeing for about a year were are you at right now for BF?

Zarazen

11-22-2009, 04:06 PM

Your not competeing for 2 years were are you at right now for BF?

i would say 11-12%....

thing is, I want to get down to a BF which I would be competing at and start to slowly bulk from there in the late winter. This kind of gives me the "experience" necessary to cut the next time around. If I foul up now it doesn't really matter but if I screw up my cut before my comp then i'd be pretty pissed at myself.

If I was going to start a slow bulk my calories would be up around 2800 calories to start and for sure my carbs would be alot higher as well.

RichKnapp

11-22-2009, 04:22 PM

Thats the lines I was thinking but just wanted to make sure. :) Some thing I have done.
You need carbs to burn fat. Keep the diet clean and balanced. cut 500 calories below maintenance, with cardeo you lose 1-1.5lbs a week. When you stop loosing then raise them for a couple days or so by 500. Then go back down. This should kick start the burning again. Maybe divide calories between 10 meals.
This used to work for me.

Zarazen

11-22-2009, 05:42 PM

I really appreciate all the info!

Zarazen

11-23-2009, 07:06 AM

Off Day

Off day today. Feel pretty sore which usually isn't the case. Liked what I saw in the mirror today. Feel harder and look more vascular. I usually have a weekly cheat meal but i have decided to cut those out for now. Keeping my refeed though. This is the first week without a cheat and 2 days later already noticing a difference...a positive one.

Already at the office, taking it easy today. Lowered calories pretty low for today and also for Friday. Back to normal for Tues/Thurs with a small spike in cals/carbs for Wed then my refeed Saturday...thinking about an extra 200 calories for wed. My maintenance is around 2600 calories so my cals this week will look like this.

Mon - 1800 (off day)
Tues - 2100
Wed - 2300
Thurs - 2100
Fri - 1800 (off day)
Sat - 2700 (toughest workout)

Diet for the Day

- Purple Wraath upon waking -
Meal 1 - 8oz eggwhites, .5 cups oats, 3oz grapefruit, .5 cup broccoli, 1 multi, 1000mg omega 3's
Meal 2 - 1 scoop Iso Whey (30g), .5 cup oats, 3oz blueberries, .5 cup broccoli
Meal 3 - 5oz chicken breast, 4oz sweet potato, 1 cup broccoli, 1 multi, 1000mg omega 3's
Meal 4 - 1 scoop Iso Whey (30g), .5 oz almonds
Meal 5 - 5oz grilled salmon, 2 cups romaine
Meal 6 - 2oz eggwhites, 1 whole egg, 2 oz chicken, 1 tbsp peanut butter

Totals - 1820 calories, 53 fats, 117 carbs, 212 protein (187g from complete proteins)

Zarazen

11-24-2009, 07:32 AM

Chest/Arms Hypertrophy

Legs still sore. The workout felt good. After the workout the legs felt somewhat better.

Chest

Incline Db Press - 70 x 12, 80 x 8, 80 x 5 (fail), 70 x 12
Decline DB Press - 70 x 12, 80 x 10, 80 x 10, 80 x 8
Cable Cross-Overs - 50 x 12, 50 x 12, 50 x 12 (none to failure about 2 reps short of that)
Pec-Dec - 40 x 15, 40 x 15, 40 x 15 (none to failure about 2 reps short of that and squeezing out the reps hard at contraction)

Arms

Alternating DB Curls ss with Skull Crushers - 40/65 x 12, 40/65 x 12, 40/65 x 12
Cable Press Downs ss with Hammer Curls - 100/25 x 12, 110/30 x 12
One arm press downs ss with one cable curls (both with body facing away at a 90degree angle to the stack) - 40/40 x 12, 40/40 x 12 dropset to 20/20 x 10

Cardio

38 minutes LISS --- 8.0 incline at 3.2mph

Diet for the Day

Meal 1 - 8oz eggwhites, .75 cups oats, 3oz apple, 1 multi, 1000mg omega 3's (pre-workout)
Workout - 1 heaping scoop purple wraath, 24mg ephedring, 200mg caffeine
Meal 2 - 1 scoop Iso Whey (30g), 1 cup oats, 3oz blueberries (post workout)
Meal 3 - 5oz chicken breast, 4oz sweet potato, 1 cup broccoli, 1 multi, 1000mg omega 3's
Meal 6 - 2oz eggwhites, 1 whole egg, 125mg 1% cottage cheese, 1 tbsp peanut butter, 1 cup broccoli
Meal 4 - 1 scoop Iso Whey (30g), .5 oz almonds
Meal 5 - 6oz pork tenderloin, 2 cups romaine, 1 tsp olive oil

Totals - 2,100 calories, 50g fats, 174g carbs, 237g protein (203g from complete proteins)

AustrianOakJr

11-24-2009, 08:25 AM

Why not pick an actual contest as a "practice" run? You've got the physique.....no reason why you cant do a show ealier than 2011!

Zarazen

11-24-2009, 08:44 AM

Why not pick an actual contest as a "practice" run? You've got the physique.....no reason why you cant do a show ealier than 2011!

More than anything, I want to win. I can only get into a Novice Class once so I want to take advantage and get 1st. Here is an example of the last Novice Class at the IDFA Montreal Classic. I have to check out some other competitions around the area.

http://inlinethumb02.webshots.com/43905/2266914910105874271S600x600Q85.jpg (http://entertainment.webshots.com/photo/2266914910105874271IuzXZZ)

Zarazen

11-25-2009, 06:59 AM

Shoulders/Back Hypertrophy

Legs still sore! Absolutely ridiculous. Did the exact same exercises with a slight increase in weight on Sunday and it's been 3 full days and still slightly sore. Tomorrow is my Legs/Abs Hypertrophy so i might have to skip it.

Shoulders

Db Shoulder Press - 60 x 15, 70 x 12, 80 x 8, 80 x 8, 80 x 8 (last set supersetted with first set of lateral raises)
Lateral Raises - 30 x 12, 30 x 12, 30 x 12 -- (last set dropset 20 x 8)

Back

Wide Grip Pullups - bw x 12, bw x 12
One Arm DB Rows ss with DB Shrugs - 80 x 10, 80 x 10 ss with 110 x 10, 110 x 10
Low Pulley Cable Row (v-bar) - 110 x 12, 110 x 12, 110 x 12 (slow and controlled holding the peak)
Wide Grip Pulldowns - 110 x 12, 110 x 12, 110 x 12 (slow and controlled holding at the bottom)
Hyperextensions - 60 dumbell x 8 drop set to BW x 8....2 sets

Cardio

38 minutes LISS --- 8.0 incline at 3.2mph

Diet for the Day

Meal 1 - 8oz eggwhites, .67 cups oat bran, 3oz apple, 2oz grapefruit (pre-workout)
Workout - 1 heaping scoop purple wraath, 24mg ephedring, 200mg caffeine
Meal 2 - 1 scoop Iso Whey (30g), 1 cup oat bran, 3oz banana, 1 multi, 1000mg omega 3's (post workout)
Meal 3 - 5oz pork tenderloin, 4oz sweet potato, 1 cup broccoli
Meal 6 - 2oz eggwhites, 1 whole egg, 125mg 1% cottage cheese, 1 tbsp peanut butter, 1 cup broccoli, 1 multi, 1000mg omega 3's
Meal 4 - 1 scoop Iso Whey (30g), .5 oz almonds
Meal 5 - 5oz chicken, 2 cups romaine

Totals - 2,184 calories, 52g fats, 198g carbs, 226g protein (192g from complete proteins)

AustrianOakJr

11-25-2009, 09:01 AM

More than anything, I want to win. I can only get into a Novice Class once so I want to take advantage and get 1st. Here is an example of the last Novice Class at the IDFA Montreal Classic. I have to check out some other competitions around the area.

Is that some kind of canadian rule? In most orgs you can compete as a novice until you win the overall.....or at least the class. Winning is good, but so is experience. You dont need it to win, but it sure helps A LOT.

Zarazen

11-25-2009, 09:26 AM

Is that some kind of canadian rule? In most orgs you can compete as a novice until you win the overall.....or at least the class. Winning is good, but so is experience. You dont need it to win, but it sure helps A LOT.

Actually, my bad...here is the eligibility

Novice Eligibility
1. Competitor has not placed in the top 3 in an Open Division in another organization.
2. Competitor has not placed top 3 in the Novice division in an IDFA sanctioned event.

I actually read it wrong. The 2 orgs i was looking at both don't have 2010 dates set yet but i know the IDFA Montreal Classic is usually in June.

Zarazen

11-26-2009, 07:14 AM

Legs/Hams/Calves/Glutes Hypertrophy

Great workout. Felt strong and full of energy

Quads/Glutes

Leg Press - 600 x 10, 600 x 10, 610 x 10
Hack Squats - 315 x 10, 315 x 10, 315 x 11
Extensions (one leg at a time) ss with Glute Kickbacks - 30 x 15, 30 x 15, 30 x 15
- stack x 12, stack x 12 , stack x 12

Hams

Seated Leg Curls - 75 x 12, 75 x 12, 75 x 12, 40 x 20

Calves

Seated Calf Raises - 90 x 12, 90 x 12, 90 x 12
Standing Calf Raises (legs shoulder width, toes pointed out) - 250 x 12, 250 x 12, 250 x 12

Cardio

35 minutes LISS --- 7.0 incline at 3.2mph

Diet for the Day

Meal 1 - 8oz eggwhites, .67 cups oat bran, 3oz grapefruit (pre-workout)
Workout - 1 heaping scoop purple wraath, 24mg ephedring, 200mg caffeine
Meal 2 - 1 scoop Iso Whey (30g), 1 cup oat bran, 1oz banana, 2oz blueberries, 1 multi, 1000mg omega 3's (post workout)
Meal 3 - 5oz chicken, 1 cup green beans
Meal 4 - 2oz eggwhites, 1 whole egg, 125mg 1% cottage cheese, 1 multi, 1000mg omega 3's
Meal 5 - 1 scoop Iso Whey (30g), .5 oz almonds
Meal 6 - 6oz top sirloin beef, 2 cups romaine, 1 tsp olive oil

Totals - 1,982 calories, 50g fats, 150g carbs, 220g protein (199g from complete proteins)

Weekly Thursday Weigh In - 172.25 lbs ---Down .75 lbs

Updated pictures Saturday

Zarazen

11-27-2009, 06:42 AM

Abs and HIIT

Really leaning out. I am looking forward to taking pictures to compare.

Abs

Crunches - BW x 30 reps x 2 sets
Hanging Leg Raises - BW x 12 reps x 3 sets
Weighted Decline Crunches - 45lbs x 12reps x 3 sets
Cable Crunches - 180 lbs x 10 x 3 sets
Hanging Leg Raises (obliques) - BW x 12 reps x 2 sets

Cardio

5 minute warmup --- 11 minutes HIIT (45 seconds 120-125bpm - 15 seconds 150-155bpm) --- 5 minute cool down

Diet for the Day

Meal 1 - 8oz eggwhites, .5 cups oatmeal, 3oz grapefruit, 1 multi, 1000mg omega 3's (pre-workout)
Workout - 1 heaping scoop purple wraath, 24mg ephedring, 200mg caffeine
Meal 2 - 1 scoop Iso Whey (30g), .75 cups oatmeal, 1.5oz banana, 1.5oz blueberries (post workout)
Meal 3 - 5oz chicken breast, 1 cup green beans mixed with broccoli, 1 multi, 1000mg omega 3's
Meal 4 - 2oz eggwhites, 1 whole egg, 1 tbsp all natural peanut butter, .6 scoops iso whey (16g)
Meal 5 - 1 scoop Iso Whey (30g), .5 oz almonds
Meal 6 - 5oz beef sirloin tip, 2 cups romaine, .5 tsp olive oil

Totals - 1,800 calories, 48.5g fats, 116g carbs, 221g protein (196g from complete proteins)

My calories the last 2 days and last Monday have been pretty low but I feel great. Workouts and energy aren't suffering. Refeed is tomorrow. Calories going up by 700-900!!

Zarazen

11-27-2009, 05:47 PM

Some updated pics...one week..not much of a difference

Grey = Last week ---- Red = This week

http://inlinethumb43.webshots.com/27242/2870530220105874271S500x500Q85.jpg (http://entertainment.webshots.com/photo/2870530220105874271hxbDBS)http://inlinethumb02.webshots.com/45953/2479765100105874271S500x500Q85.jpg (http://entertainment.webshots.com/photo/2479765100105874271lMCkeM)

http://inlinethumb34.webshots.com/46113/2654847700105874271S500x500Q85.jpg (http://entertainment.webshots.com/photo/2654847700105874271WkmEHY)http://inlinethumb07.webshots.com/44230/2255773660105874271S500x500Q85.jpg (http://entertainment.webshots.com/photo/2255773660105874271nEhkgd)

More...crappy posing and crappy lighting...posing will come later

http://inlinethumb50.webshots.com/19505/2334689300105874271S500x500Q85.jpg (http://entertainment.webshots.com/photo/2334689300105874271WjaFpg)

Zarazen

11-28-2009, 06:23 PM

Upper Body Power

Tough workout...crap load of sets/exercises for a power day...felt really good. Then moved my sister lol...i am completely finished tonight. Gonna soak in the therapeutic tub tonight.

Chest

Barbell Bench Press - 200 x 5, 200 x 5, 200 x 5
Incline Hammer Strength - 315 x 5, 320 x 5, 320 x 5
Dips - BW + 95 x 5, BW + 95 x 5, BW + 95 x 5

Back

Wide Grip Chins - BW + 30lbs x 5, BW + 30lbs x 5, BW + 30lbs x 5
Barbell Rows - 175 x 5, 180 x 5, 180 x 5

Shoulders

Military Press - 155 x 5 (4 sets)
Coverging Shoulder Press (semi-supinated grip) - 275 x 5, 315 x 3, 275 x 5

Arms

Barbell Curls - 100 x 5, 100 x 5, 100 x 5
Cable Press Downs - 160 x 8, 180 x 5, 180 x 5

No Cardio

Diet for the Day ***Refeed***

Meal 1 - 6oz egg whites, 1 cups oatmeal, 6 oz grapefruit (pre-workout)
Workout - 2 scoops purple wraath, 24mg ephedrine, 200mg caffeine
Meal 2 - 1 scoop Iso Whey (30g), 1 cup oats, 3oz banana, 2 slices WW bread, 1 tbsp peanut butter, 1 tbsp no sugar added jam (post-workout)
Meal 3 - 4oz top sirloin beef, 6oz sweet potato, 1 cup broccoli
Meal 4 - 1 scoop Iso Whey (30g), 1 cup shredded wheat & bran, touch of skim milk
Meal 5 - 3.5oz chicken breast, 40g whole wheat pasta, 3 cups romaine, some tomatoes/cucumbers/basalmic
Meal 6 - 6oz egg whites, 1 tbsp peanut butter

Totals - 2,432 calories, 41 fats, 307 carbs, 221 protein (159g from complete proteins)

debrovnik

11-29-2009, 04:03 AM

Zarazen

11-29-2009, 06:22 AM

Ok, let me get this straight, from November 09 till August 10 you have in total 7 months of cutting and a total of 3 months slow bulking.

You said you didn't want people to sugar coat it, well, in my opinion, if you're preparing for a show, that's completely retarded.

Actually Nov - End of Jan/10 = 4 months cutting
Feb/10 - mid June/10 = 5 months slow bulking
mid-June/10 - end-August/10 = 2.5 months cutting

So it's more 5 months bulking vs 6.5 months cutting

What i'm worried about is not coming in stage shape. For my first competition i would rather come in smaller and more defined than to come in with too much fat. This is why i'm trying to keep the bulking to a minimum. Thing is, I might compete this summer after all so now i really think i need to keep my bf under control. For this being my first competition I have no clue what my body needs to get down low enough to look in stage shape. By playing around now while still working my ass off in the gym will give me a certain "experience" necessary to drop fat later.

My competition will in all probability be in late June 2010 (dates not released yet)

I was thinking of cutting until Jan 1st, 2010, this will get me to a low enough bf for me to be able to see what needs to be brought up as well as get me some knowledge on how my body works when it comes to dieting. I will do a bulk for 3 months just to get my metabolism going again and my calories up again all the while staying at about 10% BF. Then i'll take 12 weeks to diet for the comp in June.

Am I doing it right? Who knows...what I do know is that i appreciate the feedback since i don't seem to be getting much of it.

To add, there are many of this forum who cut for 20+ weeks which is 5-6 months.

debrovnik

11-29-2009, 06:34 AM

Zarazen

11-29-2009, 07:14 AM

Not to be argumentative but Fed till end of May (as per your first post), is 4 months of bulking... but still, when you're cutting, you are only going to be losing muscle, you are certainly not going to gain any... 7 months of muscle loss with 4 months of of muscle gain isn't a good recipe.

Why are you cutting now - obviously your choice and not to be rude, but what's the point? It's not like you're fat!

Actually, i've experienced very little muscle loss. I believe that is the point of contest dieting. To maintain AS MUCH muscle as possible all the while losing fat. The point of cutting is not to lose fat while losing muscle. That happens by dropping weight too quickly so by losing it over an extended period is actually better IMO than say losing it in a 3 month span. I sleep great, my intensity is there in the gym and i'm still dropping fat by reducing calories slowly and cycling carbs.

It's more like practice. I was at way too high a BF when i started to consider a bulk (15-16%). I wanted to bring that down so when I bulked I would have control over my BF. I now realize where my maintenance calories are, how to manipulate for weight gain or fat loss. At the same time, when dropping to a lower BF i can actually see what parts need to be brought up. Alot harder when being at a higher BF. I guess you could call this more of a body recomp than a cutting diet. I would rather make a mistake now 7-8 months out than 2 months out. Also by keeping BF% under control ill have less fat to lose closer to contest time therefore will be able to start my cut later after my small bulk phase.

debrovnik

11-29-2009, 10:11 AM

The point of cutting is not to lose fat while losing muscle.

Lol - you sure we're on the same page bud? :D

IMO you should really be focusing on gaining some mass - and doing a 'body recomp' or whatever for the next few months ain't going to get you any of that... from where I'm sitting it sounds like a completely pointless exercise. I just don't see the point as it achieves nothing.

Zarazen

11-29-2009, 12:15 PM

Lol - you sure we're on the same page bud? :D

IMO you should really be focusing on gaining some mass - and doing a 'body recomp' or whatever for the next few months ain't going to get you any of that... from where I'm sitting it sounds like a completely pointless exercise. I just don't see the point as it achieves nothing.

The point of cutting is not to lose fat while losing muscle.

Ya it's to lose fat while MAINTAINING MUSCLE. Sure some muscle loss will occur but not the points that you seem to believe.

I think the completely pointless exercise is gaining mass only to have to play around with a diet I haven't perfected yet later down the line. I'd rather dial my diet in and get to know my body instead of just gaining mass. I'd rather get down to a point where I feel comfortable bulking than to start adding mass when I still have trouble spots i'm trying to get rid of. This is my first competition so in my mind conditioning is #1 not increasing muscle mass. After i complete my first contest i'll think about adding mass.

Zarazen

11-29-2009, 12:25 PM

Lower Body Power

Legs

Squats - 275 x 8, 280 x 5, 285 x 5, 285 x 5
Leg Press (feet 4-5" apart) - 720 x 8, 820 x 5, 820 x 5

Lower Back

Deadlifts - 275 x 9, 315 x 6, 320 x 5 *PR, 320 x 5

Traps

Barbell Shrugs - 280 x 5, 280 x 5, 280 x 5

Calves

Standing Calf Raises - 440 x 6, 440 x 6, 440 x 6

Cardio

35min LISS

Diet for the Day

Meal 1 - 1 scoop Iso Whey (30g), .5 cup oatmeal, 3oz grapefruit, 1 multi, 1000mg omega 3's
Meal 2 - 8oz egg whites, .5 cup oats, 3oz banana (pre-workout)
Meal 3 - 1 scoop Iso Whey (30g), 1 cup oats, 3oz apple (post-workout)
Meal 4 - 5oz top sirloin beef, 1 cup broccoli, .5oz almonds, 1 multi, 1000mg omega 3's
Meal 5 - 6oz egg whites, 1 whole egg, 1 tbsp peanut butter
Meal 6 - 5oz chicken breast, 3 cups romaine, .5 tbs olive oil

Totals - 2,042 calories, 52 fats, 165 carbs, 225 protein (191g from complete proteins)

AustrianOakJr

11-30-2009, 05:08 PM

Cure, I have read through your debate with Debronovic here and would say that I probably agree with you a bit more, but he has a couple good points. Cure, youre completely right when you say the purpose of a cut is to lose fat while maintaining muscle. The slower you lose, the less likely youre gonna burn through hard earned meat. And you wont really sacrifice muscle until you get to the very end of the diet.....the last month maybe....if youre losing at 1 lb a week (or maybe even less). Assuming you are going to compete in June (which I think will be great for you), I do not think doing a mini cut is really necessary at this point. Although, you wont gain much in the way of noticeable mass in a month or so.....I would still focus on keeping your calories just slightly above maintainance (250 cals or so above). This will keep you growing a touch more until its time to cut. Right now, I would say youre very easily within 20 weeks of contest shape. Since its your first and you want to come in real slow, you MIGHT take 22 weeks, but I think you will be happy with that time frame unless you majorly screw something up.....iits still enough time for little set backs and adjustments though. Dont worry. So, if youre dieting for 20-22 weeks, that would put the start of your slow cut towards the end of January or so. IMOP, theres no point in cutting for short time now and then bulking just to go back to cutting. If you need anything else, feel free to shoot me another PM.....glad to help. :)

Zarazen

11-30-2009, 05:41 PM

AustrianOakJr

12-01-2009, 05:04 AM

I really appreciate the help and info oak. What do you think an appropriate split is? Right now i'm doing 42p/36c/22f --- 2000 to 2150 calories

I am just going to scrap this journal and start a bulking one. Hopefully I get more responses in the next one.

debrovnik, thanks again for the info and opinion. It's very appreciated

Well, its hard to give diet advice without knowing your body, but the calories seem a touch low for a bulk. The ratios look OK, but you might want to switch your protein and carb levels. (I prefer a little lower protein and higher carb when bulking) But long as your adding weight very slowly, I think youre doing well.

Zarazen

12-01-2009, 06:47 AM

Well, its hard to give diet advice without knowing your body, but the calories seem a touch low for a bulk. The ratios look OK, but you might want to switch your protein and carb levels. (I prefer a little lower protein and higher carb when bulking) But long as your adding weight very slowly, I think youre doing well.

Oh ya...i was cutting on those calories and losing .5-1 lbs a week. I will outline my calorie plan in my next post.

Zarazen

12-01-2009, 07:19 AM

My new bulking plan. Feedback, comments, suggestions welcome. I want to thank the people that did contribute to this thread and to those that gave me the advise to start bulking for the time being.

I want to slowly increase calories since i've been cutting from August to December. When I started dieting I think I was underestimating my BF% and was closer to 18% and going back through my actual logs I started at 189 lbs. Now i'm at 170 lbs (today) and 10-11% BF. I also want to keep everything clean as I was but just increase calories. Also a refeed day or cheat meal weekly.

Cutting Diet - 2100 calories with generally a 45p/30c/25f split.
Week 1 (this week) - 2300 calories 40p/35c/25f
Week 2 (starting Sunday) - 2500 calories 35p/40c/25f
Week 3 (starting Sunday 13th) - 2800 calories 35p/40c/25f

My maintenance is right around 2500-2600 but i'm wondering if that could of changed with the change in BF. My body type is the type to gain easily and lose easily. I am very afraid to increase calories right away. I would rather do it slowly. I will evaluate weight gain weekly and adjust calories accordingly. I only want to gain .5-1lbs a week so by the end of January I should be at about 175-180 lbs. From there I will start a 20-22 week pre-contest diet to target a competition date of late June.

I am also plan to keep cardio (LISS) and continue with a power/hypertrophy workout split working every body part 2x a week.

Diet for the Day

Meal 1 - 8oz egg whites, 2/3 cup oat bran, 1/8 cup raisins, 6oz grapefruit, 1 multi, 1000mg omega 3's (pre-workout)
Meal 2 - 1 scoop Iso Whey (30g), 1 cup oatmeal, 3oz banana (post-workout)
Meal 3 - 5oz chicken breast, 6oz sweet potato, 1 cup broccoli, 1 multi, 1000mg omega 3's
Meal 4 - 1 scoop Iso Whey (30g), 1oz almonds
Meal 6 - 2oz egg whites, 1 whole egg, 2oz chicken, 1 tbsp peanut butter
Meal 5 - 5oz top sirloin beef, 1 cup broccoli, 3 cups romaine, 1tbsp olive oil

Totals - 2,350 calories, 66 fats, 200 carbs, 231 protein -- 40p/34c/26f

Shoulders/Back Hypertrophy

Shoulders

Db Shoulder Press - 60 x 15, 70 x 12, 80 x 8, 85 x 8, 85 x 8 (last set supersetted with first set of lateral raises)
Lateral Raises - 30 x 12, 30 x 12, 30 x 12 -- (last set dropset 20 x 8)

Back

Wide Grip Pullups - bw x 12, bw x 12
One Arm DB Rows ss with DB Shrugs - 80 x 10, 85 x 8 ss with 115 x 10, 115 x 10
Low Pulley Cable Row (v-bar) - 110 x 12, 110 x 12, 115 x 12 (slow and controlled holding the peak)
Wide Grip Pulldowns - 110 x 12, 115 x 10, 115 x 10 (slow and controlled holding at the bottom)
Hyperextensions - 60 dumbell x 8 drop set to BW x 8....2 sets

Cardio

35 minutes LISS --- 8.0 incline at 3.2mph

AustrianOakJr

12-01-2009, 08:18 AM

You got it, man. Thats a solid plan. I agree......bring the calories in slow and see what your body does. Keep track of the weight gain, same time every day....and make adjustments as necessary. You've only got a month and half or so on this plan, but thats a good chunk of time for some metabolism rehab before you start your slow cut in January/Feb.

Zarazen

12-01-2009, 08:56 AM

RichKnapp

12-01-2009, 09:34 PM

Cure, im back on line and getting cought up. Hey not to pick but some one paint balled your face. LOL Also just a tip bring your elbows up a little more in the bi poses and look at the diffrence in perseption of arms, and tuck thumbs inside fingers. I know they are just tracking picks but if you do it for tracking picks it will come natural on stage. ALWAYS hit poses as if you are on stage that way like I sead they will come natural, and I won 2 comps in 2000 because my poses came clean and looked as if I wasn't even working at it were as my competetores were grunting and swetting and taking forever to get there pose in place as they needed them. Some people like to hit them late so they have a fresh squeeze for compairison, but judges can tell the diffrence between hitting late and just lack of practice.

Just a tip. ;)

Zarazen

12-02-2009, 06:43 AM

Zarazen

12-02-2009, 06:57 AM

Chest/Arms Hypertrophy

Great workout. Alot of energy and had an early 6AM start.

Chest

Incline Smith Machine - 185 x 12, 225 x 8, 225 x 8, 135 x 15
Decline DB Press - 70 x 12, 80 x 10, 85 x 8, 85 x 8
Pec-Dec - 50 x 12, 50 x 12, 50 x 12 (none to failure about 2 reps short of that)
Cable Cross-Overs - 50 x 12, 50 x 12, 50 x 12 (none to failure about 2 reps short of that)
Flyes (palms facing forward) - 25 x 12, 25 x 12, 25 x 12

Arms

Alternating DB Curls ss with Decline Skull Crushers - 40/70 x 12, 40/70 x 12, 40/70 x 12
Reverse Grip Cable Press Downs ss with Hammer Curls - 100/25 x 12, 110/30 x 12
One arm cross-body press downs ss with preacher curls - 40/25 x 15, 40/25 x 15

Cardio

30 minutes LISS --- Bike

Diet for the Day

Meal 1 - 7oz egg whites, 1 cup oatmeal, 1 cup strawberries/mangos/peaches (pre-workout)
Meal 2 - 1 scoop Iso Whey (30g), 1 cup brown rice, 1/8 cup raisins, 1 multi, 1000mg omega 3's (post-workout)
Meal 3 - 5oz chicken breast, 1 cup brown rice, 2 cups romaine
Meal 4 - 1 scoop Iso Whey (30g), 1oz almonds
Meal 6 - 2oz egg whites, 1 whole egg, 125g cottage cheese, 1 tbsp peanut butter
Meal 5 - 5oz ground turkey, 1 cup broccoli, 1tbsp olive oil

Totals - 2,321 calories, 63 fats, 210 carbs, 222 protein -- 39p/37c/24f

Zarazen

12-03-2009, 07:45 AM

Quads/Hams/Glutes/Calves Hypertrophy

Best workout yet. Very tiring but everything felt amazing. I really want to increase my squats and I don't think the problem is with my quads but more with my glutes and tightness in my hams and hips. I started to incorporate some exercises I think might help me out. I am also planning to deload on my power leg day on Sunday to concentrate more on form for the time being.

Legs

Box Squats at 60% (box set just below parallel and really focusing on activating the glutes...no failure just exploding from the bottom position) - 225 x 3 (7 sets)
Hack Squats - 315 x 12, 325 x 10, 335 x 8, 335 x 10
Bench Lunges - 65 x 10, 65 x 10, 65 x 10 (none to failure about 2 reps short of that)
Pull Throughs - 100 x 10, 100 x 10, 100 x 10
Seated Ham Curls - 80 x 12, 80 x 12, 80 x 12, 40 x 20
Seated Calf Raises ss with Glute Kickbacks - 90/stack x 12, 90/stack x 12, 90/stack x 12
Standing Calf Raises - 260 x 12, 260 x 12

No Cardio

Diet for the Day

Meal 1 - 7oz egg whites, 1 cup oatmeal, 1 cup strawberries/mangos/peaches, 1 multi, 1000mg omega 3's (pre-workout)
Meal 2 - 1 scoop Iso Whey (30g), 1 cup brown rice, 1/8 cup raisins (post-workout)
Meal 3 - 5oz ground turkey, 1 cup brown rice, 2 cups broccoli, 1 multi, 1000mg omega 3's
Meal 4 - 1 scoop Iso Whey (30g), 1oz almonds
Meal 5 - 2oz egg whites, 1 whole egg, 125g cottage cheese, 1 tbsp peanut butter
Meal 6 - 5oz top sirloin beef, 2 cups romaine, 1tbsp olive oil

Totals - 2,383 calories, 74 fats, 213 carbs, 211 protein -- 36p/36c/28f

Constantly STARVING!

Zarazen

12-04-2009, 06:31 AM

Abs and HIIT

Some ditz rear ended my car this AM when we crawling along on the highway. How the hell can you not see me when we've been doing 10 km/h for the last 2km stretch of highway! Now i have to spend my Saturday buffing out the scratches.

Abs

Crunches - BW x 30 reps x 2 sets
Weighted Decline Crunches - 45lbs x 12reps x 2 sets
Hanging Leg Raises - BW x 12 reps x 3 sets
Cable Crunches - 180 lbs x 10 x 2 sets

Cardio

4 minute warmup --- 11 minutes HIIT (45sec/15sec split for first 8 intervals, 40sec/20sec for the next 2 and 30sec/30sec for the last) --- 5 minute cool down

Diet for the Day

Meal 1 - 8oz egg whites, 1 cup brown rice, 1/8 cup raisins (pre-workout)
Meal 2 - 1 scoop Iso Whey (30g), 1 cup oatmeal, 1 cup strawberries/mangos/peaches, 1 multi, 1000mg omega 3's (post-workout)
Meal 3 - 5oz chicken breast, 10oz sweet potato, 1 cup broccoli
Meal 4 - 1 scoop Iso Whey (30g), 1oz almonds, 1000mg omega 3's
Meal 5 - 5oz chicken breast, 1oz cashews
Meal 6 - 2oz egg whites, 1 whole egg, 125g cottage cheese, 1 tbsp peanut butter

Totals - 2,300 calories, 56g fats, 213g carbs, 233g protein

Weight - 170 lbs

So with an increase in calories/carbs and taking away 1 cardio day my weight has stayed the same after 4 days. Tomorrow is my refeed and Sunday I am upping calories by another 200 and carbs by 50 so we'll be looking at something like

170p/354c/45f -- refeed
230p/263c/60f -- breakdown for next week

Zarazen

12-05-2009, 12:20 PM

Upper Body Power

Workout took about 1.5 hours. A little long but i left myself enough time between sets to fully rest. I am not sure why but my bench press just flat out sucks. I am going to deload next week. All my other lifts i see a progression except for the bench press

Chest

Barbell Bench Press - 200 x 5, 200 x 5, 200 x 5
Incline Hammer Strength - 320 x 6, 335 x 5, 335 x 5
Dips - BW + 97.5 x 5, BW + 97.5 x 5, BW x 20

Back

Wide Grip Chins - BW + 32.5lbs x 5, BW + 32.5lbs x 5, BW + 32.5lbs x 5
Barbell Rows - 180 x 5, 180 x 5, 180 x 5

Shoulders

Smith Machine Military Press - 225 x 5 (4 sets)
Converging Shoulder Press (semi-supinated grip) - 275 x 8, 315 x 5, 320 x 5

Arms

Barbell Curls - 100 x 5, 100 x 5, 105 x 4
Cable Press Downs - 160 x 8, 185 x 5, 185 x 5, 185 x 5

No Cardio

Diet for the Day ***Refeed***

Meal 1 - 7oz egg whites, 1.5 shredded wheat, 4 melba, 1/2 cup skim milk, 1 cup fruit, 1 tbsp peanut butter
Meal 2 - 8oz egg whites, 1 cup oats, 4oz banana (pre-workout)
Workout - 2 scoops purple wraath, 200mg caffeine
Meal 3 - 1 scoop Iso Whey (30g), 1.25 cups brown rice
Meal 4 - 3oz top sirloin beef, 1 serving whole wheat pasta, 1 cup broccoli
Meal 5 - 4oz canned tuna, 1.25 cups brown rice, 1 cup green beans
Meal 6 - 125g cottage cheese, 1 tbsp peanut butter

Totals - 2,620 calories, 38 fats, 366 carbs, 205 protein (32p/56c/13f)

Zarazen

12-06-2009, 05:40 PM

Kind of tweaked the knee squatting today so i cut the workout short.

After I hurt it I did some seated shrugs, hypers, revers hypers, decline crunches, hanging leg raises and about 20 minutes LISS on a stationary bike. Been icing it on and off all day. Taking tomorrow off and going back on Tues/Wed to do some upper body so i should be giving the knee a rest for at least 3 full days.

Diet Breakdown Today was - 2,300 calories, 52 fats, 233 carbs, 222 protein (40p/40c/20f)

I was going to bump it up to 2500 starting today but I felt like crap having to cut out early today so i just left it at 2300.

Zarazen

12-08-2009, 07:34 AM

One week into upping calories and still at the same weight. Upped the calories to 2550 now with a breakdown of 233p/277c/57f. This was 2 days ago with Saturday closer to 2650.

Knee is better...been icing it and stretching it. Might exclude squats for the next week or two and still do a light leg workout Thursday. Box squats seem to have very little impact on the knees for some reason. Might give them a go again this week.

Shoulders/Back Hypertrophy

Shoulders

Db Shoulder Press - 60 x 15, 70 x 12, 80 x 8, 85 x 8, 85 x 9, 40 x 15
Leaning Lateral Raises - 30 x 12, 30 x 12, 35 x 10

Back

Wide Grip Pullups - bw x 12, bw x 12, bw x 10
One Arm DB Rows ss with DB Shrugs - 85 x 8, 85 x 8 ss with 115 x 10, 115 x 10
Low Pulley Cable Row (v-bar) - 115 x 10, 115 x 10, 115 x 10
Wide Grip Pulldowns (Supinated) - 110 x 12, 115 x 10, 115 x 10
Hyperextensions - 65 dumbell x 8 drop set to BW x 8....2 sets

Cardio

30 minutes LISS --- Stationary Bike

Diet for the Day

Meal 1 - 7.5oz egg whites, 1 cup oats, 1 cup fruit, 1 multi, 1000mg omega 3's (pre-workout)
Meal 2 - 1 scoop Iso Whey (30g), 1 cup oatmeal, 4oz banana (post-workout)
Meal 3 - 5oz chicken breast, 1 cup brown rice, 1 cup broccoli, 1 multi, 1000mg omega 3's
Meal 4 - 5oz shrimps (cooked in .5tbsp olive oil, 1tbsp soya sauce, sesame seeds), 1 cup brown rice, 1 cup broccoli
Meal 5 - 4oz chicken breast, 1oz almonds
Meal 6 - 125g cottage cheese, 2 tbsp all natural peanut butter

Totals - 2,559 calories, 57 fats, 277 carbs, 233 protein -- 37p/43c/20f

thepacman

12-08-2009, 08:01 AM

I could live off meal 4.

Zarazen

12-09-2009, 08:48 AM

Chest/Arms Hypertrophy

Snowing like crazy. Suppose to get 10-11 inches. Still made it to the gym...glad I did.

Chest

Flat DB Press - 60 x 15, 70 x 12, 90 x 8, 90 x 8
Incline Smith Machine - 185 x 12, 225 x 8, 225 x 8, 135 x 15
Pec-Dec - 50 x 15, 70 x 12, 70 x 12 (none to failure about 2 reps short of that)
Cable Cross-Overs - 50 x 12, 50 x 12, 55 x 12 (none to failure about 2 reps short of that, numbers per stack)
Flyes (palms facing forward) - 25 x 12, 25 x 12, 30 x 10

Arms

Preacher Curls ss with Decline Skull Crushers - 30/75 x 12, 30/75 x 12, 30/75 x 12
Reverse Grip Cable Press Downs ss with Hammer Curls - 110/30 x 12, 115/35 x 12

Cardio

30 minutes LISS --- Bike

Diet for the Day

Pre-Workout Meal 1 - 8oz egg whites, 1 cup oatmeal, 1 medium grapefruit, 1 multi, 1000mg omega 3's
Pre-Workout Prep - 200mg caffeine, 1 scoop Controlled Labs Green Mag
During Workout - 2 scoops Controlled Labs Purple Wraath
Post Workout Meal 2 - 1 scoop Iso Whey (30g), 1 cup oatmeal, 4oz banana, 1 mandarin
Meal 3 - 5oz chicken breast, 1 cup brown rice, 2 cups romaine
Meal 4 - 5oz salmon, 1 cup brown rice, 2 cups romaine
Meal 5 - 1 scoop Iso Whey (30g), 1oz almonds
Meal 6 - 125g cottage cheese, 1 tbsp peanut butter

Totals - 2,534 calories, 60 fats, 280 carbs, 220 protein -- 35p/44c/21f

RichKnapp

12-09-2009, 08:58 AM

You two!!!!!!!! Congrats on dedication. ^5 Good work out.

Zarazen

12-10-2009, 08:54 AM

Quads/Hams/Glutes/Calves Hypertrophy

Knee feeling much better...very tentative trying to squat but worked out well. Took the box away at the end and tried a couple of reps at 225 going deep and no issues.

Legs

Box Squats at 60% (box set just below parallel) - 225 x 3 (5 sets), 265 x 3 (2 sets)
Hack Squats - 225 x 15, 315 x 10, 335 x 10, 335 x 10
Bench Lunges - 70 x 10, 70 x 10
SLDL - 135 x 15, 225 x 10, 225 x 10
Pull Throughs - 110 x 10, 110 x 10, 110 x 10
Seated Ham Curls - 80 x 12, 85 x 12, 85 x 12, 45 x 20
Seated Calf Raises ss with Glute Kickbacks - 90/stack x 12, 90/stack x 12, 95/stack x 12
Standing Calf Raises - 270 x 12, 270 x 12

No Cardio

Diet for the Day

Meal 1 - 7.5oz egg whites, 1 cup oatmeal, 4oz apple, 1 multi, 1000mg omega 3's (pre-workout)
Meal 2 - 1 scoop Iso Whey (30g), 1 cup oatmeal, 4oz banana (post-workout)
Meal 3 - 5oz salmon, 1 cup brown rice, 2 cups romaine,
Meal 4 - 7.5oz egg whites, 1 cup brown rice, 1 multi, 1000mg omega 3's
Meal 4 - 1 scoop Iso Whey (30g), 1oz almonds
Meal 5 - 1 whole egg, 155g cottage cheese, 1 tbsp peanut butter

Totals - 2,567 calories, 70 fats, 276 carbs, 212 protein -- 33p/43c/24f

Zarazen

12-10-2009, 08:56 AM

You two!!!!!!!! Congrats on dedication. ^5 Good work out.

Snow was crazy. What made it bad was the wind!! This is our first year getting snow removal and i will never go back to doing it myself. It is soooo cheap compared to having to break my back doing it myself. Don't get me wrong, I actually enjoy the workout but not a 6AM on a work day or after getting home from a long day at the office.

Zarazen

12-10-2009, 08:57 AM

I could live off meal 4.

I could live off my Meal 3 today! God i love salmon

Barn01

12-10-2009, 09:56 AM

Zarazen

12-10-2009, 11:15 AM

Hey Cure good to have another Canadian in the group.

I was thinking of doing IDFA as well but I've got to get this CBBF stuff out of the way first. Then it's likely IDFA or UFE .... both those orgs know how to put on a show. So maybe I'll have to go up against you at a future comp. The MTL show would be my first choice too!

Good luck with your diet and training, it sounds like you've got things a bit more under control now.

Hey Barn,

Thanks for the stopping by.

Are you doing a CBBF event? The Natural Physique Championships?

Ya hopefully i'll go up against you years down the line lol...i am actually not worried about the novice class as I went last year and the competition wasn't the greatest but every year the competition gets better. I have alot of work to do though but i'm busting my ass every day. I'm really set in my mind to kick some freaking ass. Baby steps but I want to come in ripped and i'll do whatever it takes to do so. Dieting and Cardio are two things that don't scare me at all.

Good luck to you too...if you do end up coming down to the MTL show let me know.

Barn01

12-10-2009, 12:47 PM

Hey Barn,

Thanks for the stopping by.

Are you doing a CBBF event? The Natural Physique Championships?

Ya hopefully i'll go up against you years down the line lol...i am actually not worried about the novice class as I went last year and the competition wasn't the greatest but every year the competition gets better. I have alot of work to do though but i'm busting my ass every day. I'm really set in my mind to kick some freaking ass. Baby steps but I want to come in ripped and i'll do whatever it takes to do so. Dieting and Cardio are two things that don't scare me at all.

Good luck to you too...if you do end up coming down to the MTL show let me know.

Is that what they're calling it now? It used to be called the World Qualifier? To be honest I'm not as up to date as I likely should be ... all that OPA and CBBF courtroom scandal was almost enough for me to say "screw it" and go with someone else. The only reason I did the show was because I wanted a link to the Nationals -> Worlds

Zarazen

12-14-2009, 09:27 AM

Well, been away a little while since we just had our first child. A healthy 7.5oz baby girl. Everything takes a back burner when a miracle like that happens. Truly, truly amazing!

I went to the gym to get session in today but nothing to write home about. Had no sleep over the last 3days (all at the hospital) and i didnt eat as much either but the workout felt great. Will jump back on everything tomorrow.

Zarazen

12-15-2009, 02:29 PM

Shoulders/Back Hypertrophy

Shoulders

Military Press - 165 x 5, 165 x 5, 165 x 5
Db Shoulder Press - 60 x 15, 70 x 12, 80 x 8, 85 x 8, 85 x 9, 40 x 15
Lateral Raises - 35 x 10, 35 x 10, 35 x 10

Back

Wide Grip Pullups - 35lbs x 6, 35lbs x 6, bw x 10, bw x 12
Barbell Rows - 135 x 10, 185 x 5, 185 x 5
Deadlift - 225 x 12, 275 x 8, 315 x 5, 325 x 5, 325 x 5
Low Pulley Cable Row (v-bar) - 115 x 10, 115 x 10, 115 x 10
Wide Grip Pulldowns (Supinated) - 110 x 12, 115 x 10, 115 x 10
DB Shrugs - 120 x 8, 120 x 8, 120 x 8

Cardio

30 minutes LISS --- Stationary Bike

Diet for the Day

Meal 1 - 7oz egg whites, 1 cup oats, 3oz blackberries, 1 multi, 1000mg omega 3's
Meal 2 - 7.5oz egg whites, 1 cup oats, 1 cup fruit (pre-workout)
Meal 3 - 1 scoop Iso Whey (30g), 1 cup oatmeal, .5 cup fruit (post-workout)
Meal 4 - 5oz top sirloin beef, 1 cup brown rice, 1 cup broccoli, 1 multi, 1000mg omega 3's
Meal 5 - 1 scoop Iso Whey (30g), 1.5 oz cashews
Meal 6 - 125g cottage cheese, 2 tbsp all natural peanut butter

Totals - 2,531 calories, 64 fats, 277 carbs, 217 protein -- 34p/44c/22f

RichKnapp

12-15-2009, 02:34 PM

well, been away a little while since we just had our first child. A healthy 7.5oz baby girl. Everything takes a back burner when a miracle like that happens. Truly, truly amazing!

I went to the gym to get session in today but nothing to write home about. Had no sleep over the last 3days (all at the hospital) and i didnt eat as much either but the workout felt great. Will jump back on everything tomorrow.

congrats dady :)

Zarazen

12-16-2009, 03:04 PM

congrats dady :)

Thanks!

Zarazen

12-16-2009, 03:24 PM

Quads/Hams/Glutes/Calves Hypertrophy

Have to up calories again. My one week weigh in and I am down a pound. Going to 300 carbs and 2,750 calories. I've upped my calories by 600 calories in about 2 weeks and i'm still not even maintaining. Carbs went from 150 a day on average to 300. I also plan to lower my protein to about 200g a day and up fats a little in return.

Legs

Box Squats at 60% (box set just below parallel) - 225 x 3 (5 sets), 275 x 3 (2 sets)
Hack Squats - 225 x 15, 335 x 10, 340 x 10, 340 x 10
Bench Lunges - 75 x 10, 75 x 10
SLDL - 135 x 15, 230 x 10, 230 x 10, 135 x 15
Pull Throughs - 110 x 12, 120 x 10, 120 x 10
Seated Ham Curls - 90 x 12, 90 x 12, 90 x 12, 45 x 20
Seated Calf Raises ss with Glute Kickbacks - 90/stack x 12, 90/stack x 12, 95/stack x 12
Standing Calf Raises - 270 x 12, 270 x 12

Cardio

20 minutes Liss - Stationary Bike

Diet for the Day

Meal 1 - 6.5oz egg whites, 1 whole egg, 1 cup oatmeal, 1 small grapefruit, 1 multi, 1000mg omega 3's (pre-workout)
Meal 2 - 1 scoop Iso Whey (30g), 1 cup oatmeal, 20g raisins (post-workout)
Meal 3 - 5oz top sirloin beef, 1.25 cups brown rice, 2 cups romaine, 1 multi, 1000mg omega 3's
Meal 4 - 5oz chicken, 1.25 cups brown rice, 3.5 oz blackberries
Meal 5 - 6oz egg whites, 1oz almonds
Meal 6 - 125g cottage cheese, 100g fat/sugar free yogurt, 2 tbsp peanut butter

Totals - 2,730 calories, 66 fats, 306 carbs, 230 protein -- 34p/45c/21f

RichKnapp

12-16-2009, 03:41 PM

Way to keep on top of it.

Zarazen

12-18-2009, 01:38 PM

Upper Body Power

Chest

DB Press - 100 x 5, 100 x 5, 100 x 5
Incline Hammer Strength - 340 x 5, 340 x 5, 340 x 5
Dips - BW + 100 x 5, BW + 100 x 5

Back

Wide Grip Chins - BW + 35lbs x 5, BW + 35lbs x 5, BW + 35lbs x 5
Pendlay Rows - 185 x 5, 185 x 5, 185 x 5

Shoulders

Smith Machine Military Press - 230 x 5 (4 sets)
Converging Shoulder Press (semi-supinated grip) - 275 x 8, 335 x 5, 335 x 5

Cardio

30 minutes LISS - Stationary bike

Diet for the Day

Meal 1 - 6oz egg whites, 1 cup oatmeal, 4oz blackberries, 1 multi, 1000mg omega 3's (pre-workout)
Meal 2 - 1 scoop Iso Whey (30g), 1 cup oatmeal, 20g raisins, 1.5oz banana (post-workout)
Meal 3 - 6oz egg whites, 1.25 cups brown rice, 1 prickly pear
Meal 4 - 5oz chicken, 1.25 cups brown rice, 1 cup broccoli, 1 multi, 1000mg omega 3's
Meal 5 - 1 scoop Iso Whey (30g), 1oz almonds, 1oz cashews, 2 cups romaine
Meal 6 - 125g cottage cheese, 100g fat/sugar free yogurt, 2 tbsp peanut butter

Totals - 2,730 calories, 70 fats, 318 carbs, 215 protein -- 32p/46c/22f

Zarazen

12-19-2009, 07:54 PM

Abs / Arms Power / HIIT Cardio

Had to move my arm power movements over to this day since my workout yesterday was taking too much time.

Arms

BB curl - 105 x 5, 105 x 5
Alternating DB curls - 60 x 5, 60 x 5
Pressdowns - 170 x 7, 180 x 5, 180 x 5, 180 x 5

Abs

Crunches - bw x 35, bw x 35, bw x 35
Weighted Decline Crunches - 45 x 10, 45 x 10, 45 x 10
Hanging Leg Raises - bw x 15, bw x 12, bw x 12

Cardio

4 minute warmup --- 11 minutes HIIT (45sec/15sec split for first 8 intervals, 40sec/20sec for the next 2 and 30sec/30sec for the last) --- 5 minute cool down

Diet for the Day

Meal 1 - 6oz egg whites, 60g shredded wheat, 4oz blackberries, 1 multi, 1000mg omega 3's (pre-workout)
Meal 2 - 1 scoop Iso Whey (30g), 1 cup oatmeal, 20g raisins (post-workout)
Meal 3 - 6oz egg whites, 1.25 cups brown rice, 1 prickly pear
Meal 4 - 5.5oz sirloin tip, 1.25 cups brown rice, 1 cup broccoli, 2 cups romaine, 1 multi, 1000mg omega 3's
Meal 5 - 1 scoop Iso Whey (30g), 1oz almonds, 1oz cashews, 2 cups romaine
Meal 6 - 125g cottage cheese, 100g fat/sugar free yogurt, 2 tbsp peanut butter

Totals - 2,730 calories, 66 fats, 327 carbs, 220 protein -- 32p/47c/21f

Zarazen

12-20-2009, 05:39 PM

Lower Body Power

Legs (Still working the weight back up because of the knee tendonitis, I did a huge amount of warmup sets to build up to a mere 275)

Squats - 275 x 5, 275 x 5, 275 x 5
Leg Press (feet 4-5" apart) - 820 x 5, 820 x 5, 825 x 5

Lower Back

Deadlifts - 275 x 9, 315 x 6, 325 x 5, 325 x 5
Rack Deads - 370 x 5, 370 x 5

Traps

DB Shrugs - 120 x 5, 120 x 5, 120 x 5

Calves

Standing Calf Raises - 440 x 6, 440 x 6, 450 x 5

No Cardio

Diet for the Day

Meal 1 - 6oz egg whites, 1 whole egg, 1 cup oatmeal, 4oz blackberries, 1 multi, 1000mg omega 3's (pre-workout)
Meal 2 - 1 scoop Iso Whey (30g), 1 cup oatmeal, 20g raisins, 2oz banana (post-workout)
Meal 3 - 6oz egg whites, 1.25 cups brown rice, 1 prickly pear
Meal 4 - 5oz sirloin tip, 1.25 cups brown rice, 1 small grapefruit, 1 multi, 1000mg omega 3's
Meal 5 - 1 scoop Iso Whey (30g), 1oz cashews, 2 cups romaine, 1tbs olive oil
Meal 6 - 125g cottage cheese, 100g fat/sugar free yogurt, 1oz almonds

Totals - 2,800 calories, 71 fats, 330 carbs, 215 protein -- 31p/47c/22f

Zarazen

12-22-2009, 04:26 AM

Yesterday's workout and diet. Switched up some exercises for chest...still trying to see what works best for me. Alot of different exercises but tried 2 sets of each.

Chest/Arms Hypertrophy

Chest

DB Incline Press - 75 x 12, 90 x 8, 90 x 8, 90 x 8
Lying Converging Chest Press - 60 x 12, 60 x 10
Floor Presses - 155 x 12, 155 x 12
Dips - BW x 12, BW x 12
Flyes - 55 x 12, 55 x 12, 55 x 12
Pec Dec - 60 x 12, 60 x 12

Arms

Preacher Curls ss with Decline Skull Crushers - 30/75 x 12, 30/75 x 12, 30/75 x 12
Reverse Grip Cable Press Downs ss with Hammer Curls - 110/35 x 12, 110/35 x 12

Cardio

25 minutes LISS --- Bike

Diet for the Day

Meal 1 - 6oz egg whites, 60g shredded wheat, 3oz blackberries, 1oz banana, 1 multi, 1000mg omega 3's (pre-workout)
Meal 2 - 1 scoop Iso Whey (30g), 1 cup oatmeal, 20g raisins (post-workout)
Meal 3 - 6oz egg whites, 1.25 cups brown rice, 1 cup broccoli
Meal 4 - 5oz chicken breast, 1.25 cups brown rice, 1 prickly pear, 1 cup broccoli, 1 multi, 1000mg omega 3's
Meal 5 - 5oz chicken breast, 1oz cashews, 2 cups romaine, 1tbs olive oil
Meal 6 - 125g cottage cheese, 100g fat/sugar free yogurt, 2 tbsp peanut butter, 1oz almonds

Totals - 2,900 calories, 82 fats, 317 carbs, 233 protein -- 32p/43c/24f

Zarazen

12-23-2009, 07:13 PM

Going to cut down on listing my meals and will just go with the breakdown

Yesterday's Workout

Shoulders/Back Hypertrophy

Shoulders

DB Press - 85 x 10, 85 x 10, 85 x 10
Lateral Raises - 35 x 10, 35 x 10, 35 x 10

Back

Wide Grip Pullups - bw x 12, bw x 12, bw x 12
One-Arm DB Rows - 80 x 12, 80 x 12, 80 x 12
Low Pulley Cable Row (v-bar) - 115 x 10, 120 x 10, 120 x 10
Wide Grip Pulldowns (Supinated) - 110 x 12, 115 x 10, 115 x 10
DB Shrugs - 120 x 8, 120 x 8, 120 x 8

Cardio

20 minutes LISS --- Stationary Bike

Diet for the Day

Totals - 2,837 calories, 80 fats, 324 carbs, 214 protein -- 30p/45c/24f

Today

Abs / HIIT Cardio

Abs

Crunches - bw x 35, bw x 35, bw x 35
Cable Crunches - Stack x 12, Stack x 12
Weighted Decline Crunches - 45 x 12, 45 x 10, 45 x 10
Hanging Leg Raises - bw x 15, bw x 12, bw x 12
Hanging Leg Raises with Twist - bw x 15, bw x 12

Cardio

4 minute warmup --- 11 minutes HIIT (45sec/15sec split for first 8 intervals, 40sec/20sec for the next 2 and 30sec/30sec for the last) --- 5 minute cool down

Diet for the Day

Totals - 2,900 calories, 78 fats, 332 carbs, 231 protein -- 31p/45c/23f

Zarazen

12-25-2009, 05:52 AM

Yesterday's Workout

The quiet before the storm hits later today when the family comes over. My beautiful newborn is such a good girl enabling daddy to hit the gym daily. This little beauty is the only gift I need.

Quads/Hams/Glutes/Calves Hypertrophy

Had a nice sushi cheat tonight. I'm not really a practicing catholic but we do try not to eat meat on Xmas eve. Today I plan to eat whatever and whenever I want. We have some lasagna, turkey, stuffing, potatoes, veggies and tons of desserts. Merry Xmas to all.

Legs

Box Squats (box set just below parallel) - 275 x 3 (5 sets)
Deep Front Squats (pausing at bottom) - 135 x 12, 135 x 12
Hack Squats - 345 x 8, 345 x 8, 345 x 8
Bench Lunges - 80 x 10, 80 x 10
SLDL - 135 x 15, 230 x 10, 230 x 10, 135 x 15
Seated Ham Curls - 90 x 12, 90 x 12, 90 x 12, 45 x 20
Barbell Glute Bridge - 225 x 12, 225 x 12, 225 x 12
Seated Calf Raises - 90 x 12, 90 x 12, 90 x 12
Standing Calf Raises - 270 x 12, 270 x 12

Cardio

None

Diet for the Day

Without Sushi Meal I was at....

Totals - 2,160 calories, 50 fats, 264 carbs, 180 protein

Zarazen

12-26-2009, 07:07 PM

Push/Pull Power

Chest

DB Press - 100 x 6, 100 x 6, 105 x 4
Incline Hammer Strength - 345 x 5, 345 x 5, 345 x 5
Dips - BW + 100 x 5, BW + 100 x 5

Back

Wide Grip Chins - BW + 35lbs x 5, BW + 35lbs x 5, BW + 35lbs x 5
Pendlay Rows - 190 x 5, 190 x 5, 190 x 5

Shoulders

Smith Machine Military Press - 235 x 5 (4 sets)
Converging Shoulder Press (semi-supinated grip) - 275 x 8, 340 x 5, 340 x 5

Arms

Barbell Curls - 100 x 5, 100 x 5, 100 x 5
Close Grip Press Downs - 185 x 5, 185 x 5, 185 x 5

Cardio

25 minutes LISS - Stationary bike

Diet for the Day

Totals - 2,700 calories, 65 fats, 311 carbs, 217 protein -- 33p/46c/21f

Zarazen

12-27-2009, 11:54 AM

Lower Body Power

Legs

Squats - 275 x 8, 285 x 5, 285 x 5
Leg Press (close stance) - 820 x 7, 830 x 5, 830 x 5

Lower Back

Deadlifts - 275 x 10, 315 x 7, 330 x 5, 330 x 5

Traps

BB Shrugs - 245 x 5, 245 x 5, 245 x 5

Calves

Standing Calf Raises - 440 x 6, 450 x 5, 450 x 5

No Cardio

Diet for the Day

Totals - 2,750 calories, 69 fats, 310 carbs, 227 protein -- 33p/45c/22f

Zarazen

12-28-2009, 03:15 PM

Shoulders/Back Hypertrophy

Shoulders

DB Press - 85 x 10, 90 x 8, 90 x 8
Lateral Raises - 35 x 10, 35 x 10, 35 x 10
Reverse Pec-Dec - 105 x 12, 105 x 12

Back

Wide Grip Pullups - bw x 12, bw x 12, bw x 12
One-Arm DB Rows - 80 x 12, 80 x 12, 85 x 10
Low Pulley Cable Row (v-bar) - 120 x 10, 120 x 10, 120 x 10
Wide Grip Pulldowns (Supinated) - 115 x 12, 115 x 12, 115 x 12
DB Shrugs - 120 x 8, 120 x 8, 120 x 8

Cardio

20 minutes LISS --- Stationary Bike

Diet for the Day

Totals - 2,750 calories, 63 fats, 333 carbs, 221 protein -- 33p/47c/20f

Zarazen

12-29-2009, 03:11 PM

Chest/Arms Hypertrophy

Chest

DB Incline Press - 90 x 8, 90 x 8, 90 x 8
BB Bench Press - 135 x 15, 175 x 12, 175 x 12, 175 x 12
Lying Converging Chest Press - 60 x 12, 60 x 10
Flyes - 55 x 12, 55 x 12, 55 x 12
Pec Dec - 60 x 12, 60 x 12
Chest/Core Work

Arms

Wide Grip BB Curls - 55 x 12, 55 x 12, 55 x 12
Hammer Curls - 40 x 12, 40 x 12
Preacher Curls - 35 x 12, 35 x 12
Reverse Grip Cable Press Downs - 115 x 12, 115 x 12, 115 x 12
One Arm Crossbody Pulldowns (no attachment) - 30 x 12, 30 x 12

Cardio

None

Diet for the Day

Totals - 2,710 calories, 60 fats, 333 carbs, 218 protein -- 32p/49c/19f

Zarazen

12-30-2009, 03:36 PM

Quads/Hams/Glutes/Calves Hypertrophy

Awesome leg workout. Right now, doing all these accessory exercises to strengthen my squat have really helped. I didn't squat much today but I am getting stronger every week and i'm going to go for a PR on my power day Sunday.

Legs

Squats - 225 x 15, 275 x 8 (5 sets)
Hack Squats - 345 x 8, 355 x 8, 355 x 9
Bench Lunges - 80 x 10, 80 x 10
SLDL - 235 x 15, 230 x 10, 135 x 15
Seated Ham Curls - 90 x 12, 90 x 12, 90 x 12, 45 x 20
Barbell Glute Bridge - 225 x 12, 230 x 12, 230 x 12
Seated Calf Raises - 90 x 12, 90 x 12, 90 x 12
Standing Calf Raises - 270 x 12, 270 x 12

Cardio

None

Diet for the Day

Totals - 2,750 calories, 77 fats, 305 carbs, 228 protein -- 33p/43c/24f