Zcholla- 20 weeks to Glory [Archive] - Bodybuilding.com Forums

zcholla

12-12-2009, 07:22 PM

Hey all I'm Starting my cut now at about 20 weeks out from the NANBF Southern States Classic on April 24 2010. I have the opportunity to work with Brian Whitacre for my diet and posing. So stay Tuned and watch me get Freaky Lean. It is my goal to come into this show as conditioned as possible. If I am beat this year it will not be because I was outworked.
I will not be listing my nutritional and workout logs but will give summaries as weeks go by and will update photos regularly. I plan on competing throughout the summer of 2010.

STAY TUNED

Current Weight 195lbs. 10.5% BF (calipers)
Hoping to weight around 170 at Contest and sub 5% BF ...........Will Post more Pictures on Monday in Mandatory poses.
http://i817.photobucket.com/albums/zz95/zcholla/bodybuilding/IMG_0194.jpg

RichKnapp

12-12-2009, 08:24 PM

Cool, I'll be lurking. LOL

zcholla

12-14-2009, 09:59 AM

Heres basically all symmetry and mandatory round.

http://i817.photobucket.com/albums/zz95/zcholla/IMG_0216.jpg http://i817.photobucket.com/albums/zz95/zcholla/IMG_0217.jpg http://i817.photobucket.com/albums/zz95/zcholla/IMG_0218.jpg http://i817.photobucket.com/albums/zz95/zcholla/IMG_0219.jpghttp://i817.photobucket.com/albums/zz95/zcholla/IMG_0221.jpg http://i817.photobucket.com/albums/zz95/zcholla/IMG_0222.jpg http://i817.photobucket.com/albums/zz95/zcholla/IMG_0223.jpg http://i817.photobucket.com/albums/zz95/zcholla/IMG_0226.jpg

zcholla

12-14-2009, 10:06 AM

Continued

http://i817.photobucket.com/albums/zz95/zcholla/IMG_0227.jpg http://i817.photobucket.com/albums/zz95/zcholla/IMG_0229.jpg http://i817.photobucket.com/albums/zz95/zcholla/IMG_0230.jpg http://i817.photobucket.com/albums/zz95/zcholla/IMG_0231.jpg http://i817.photobucket.com/albums/zz95/zcholla/IMG_0236.jpg

RichKnapp

12-14-2009, 10:09 AM

Good round of pics. ^5

mivi320

12-14-2009, 10:11 AM

What is your weight at right now?

Already relatively lean, in for the ride!

Agostage

12-14-2009, 12:08 PM

Great starting point for sure

zcholla

12-14-2009, 01:38 PM

What is your weight at right now?

Already relatively lean, in for the ride!
right now I am between 192-194, I think I will get between 165-170 but ill let the mirror decide, not the scale.

Great starting point for sure
Thanks I had a pretty strong off-season bulk and feel pretty good going into this cut.

zcholla

12-14-2009, 01:46 PM

As far as my workouts go i will be alternating Power/hypertrophy weekly. This week is power.
it will go something like this

Legs
upper-Back/bi's
Chest/ tri
Lower back/ core
Legs
OFF
My diet will consist of Carb Cycling and maintaing my Macro nutrient profile for the proper days. Proteins will consistently be between 200-225. Fats ill be between 35-50. Carbs will be 100-low, 150-Med, 200-high. This will consistently take me from between 1800-2100 Kcal daily. And i will adjust when needed as time goes by. The Difference in my cut this year from last year will mainly be the incorporation of more cardio, because i seem to be a hard loser I will start with 2-3 days/week for the first 7 weeks then go 3-5 for the second 7 weeks and finish at 6-7 days for the final 6 weeks of prep.

Feel free to critique as needed.

WhiteFiberz

12-15-2009, 12:15 PM

subbed.

your legs are gonna look sick dude!

zcholla

12-15-2009, 05:09 PM

Thought I would toss in a picture of the Calves. Impulse picture taken while watching TV lol.
http://i817.photobucket.com/albums/zz95/zcholla/IMG_0242.jpg

tobelatking

12-15-2009, 05:35 PM

Good luck with the contest. I will be watching your progress.

zcholla

12-16-2009, 10:30 AM

Well i woke up feeling Great today. Maybe its because I know its a high calorie day and I love doing DL's and Back. Or maybe its just because i thought i looked significantly leaner in the mirror this morning. Whatever it was I know im going to KILL IT in the gym today and come home Satisfyingly spent.
The one thing to complain about is that My Lemonade Xtend does not mix well and i bought the 90 serving container so im going to have gritty xtend for like the next month. But It aint gonna hold me down.

129 DAYS TILL THE STAGE!!!

zcholla

12-19-2009, 10:17 PM

Had a good week and feel like the diet is going pretty well. I will post some more pics shortly after christmas/ new years

Blazed

12-20-2009, 10:05 AM

In for this!!!

Looking pretty good for 20 weeks out!!

Barn01

12-20-2009, 03:34 PM

The one thing to complain about is that My Lemonade Xtend does not mix well and i bought the 90 serving container so im going to have gritty xtend for like the next month.

Ya my last 2 tubs of watermelon have the same floaty bits. I just shake it up in a 500ml water bottle and tell everyone it's one of those Christmas snow flake ornaments :)

zcholla

12-20-2009, 06:24 PM

Ya my last 2 tubs of watermelon have the same floaty bits. I just shake it up in a 500ml water bottle and tell everyone it's one of those Christmas snow flake ornaments :)

This is the only tub i have had a problem with. The last 3 tubs i used were all grape and they all mixed fine. But im not too upset about it. It still tastes great if you dont mind the gritty texture at the top. Im going with the blue raspberry next i think. I really like the variety pack because i like a change, but i cant stand the orange so its a whole tub going to waste.

zcholla

12-20-2009, 06:26 PM

In for this!!!

Looking pretty good for 20 weeks out!!

Thanks man glad to have you in this one.

zcholla

12-21-2009, 09:49 AM

Ok well I wont be keeping a daily log of my diet but I will list it just to give some insight on what it is Im doing. Its fairly plain and very consistent, and its really strict I dont have "refeed" days where I binge.

Fats = 35-50g/day
Carbs = 100-low, 150-175-med, 200-250-high
protein = 200+/day

Carb sources = Rice(favorite), oats, beans, grits
Protein sources = Chicken, tilapia(favorite), tuna, Lean ground beef, Whey
Fat sources = almonds(favorite), natural pb, EFA,

Blazed

12-21-2009, 02:05 PM

zcholla

12-21-2009, 11:02 PM

Seems like fairly low cals out of the gate.

Did you hire Brian for your prep? I'm really looking forward to seeing your progress this time around. I have an overwhelming feeling that you will come in peeled!!

My Cals are sort of low. I just didnt get as lean last season so im kind of paranoid. And yes I am determined to get "peeled" "diced" "Shredded" etc........with over 4 months to go i still cant wait.

Brian is actually a Professor at Oklahoma State and is involved with the OSU weightlifting club. He makes himself available to those of us who choose to compete. He doesn't do our contest preps, he just gives us what we need to do it ourselves. The one real awesome thing is that he meets with everyone once a week during the spring to go over posing and give suggestions. Its a very valuable Asset I do not take for granted.

Blazed

12-22-2009, 06:11 AM

That is a fantastic opportunity indeed!!! Use it to your full advatange. Brian is an awesome guy.

zcholla

12-25-2009, 09:43 PM

Well Today was Christmas day and it just so happened to be a white christmas. We got 10 inches of snow overnight to make a very white Christmas indeed. No workout today. I had my one and only cheat meal for my prep tonight. It was a 4 course meal at a very uptown restaurant called Mcgills at the Hard Rock Hotel and Casino in Tulsa. I had oyesters, soup, A Seafood Explosion Pasta(shrimp, lobster, calamari oysters and clams), and a White chocolate Mousse with strawberry and dark chocolate swirls. It was pretty awesome and totally a great choice for my only cheat meal.

That being said and done. I now Have 17 weeks from this saturday to finish my prep for my first show. Tomorrow it will be back to work as usual and for the next 4 months I will be a waking talking example of a bodybuilder in prep. I plan on getting up tomorrow and doing a moring cardio followed by an afternoon lift which will be shoulders/traps/calves. I will most likely keep it to a medium carb day and hopefully avoid a large bloat. 119 days till SHOWTIME. BRING IT ON.

zcholla

01-03-2010, 01:39 PM

Well im finally home from a 3 week stay at my parents house in my hometown. It was a good Vacation but im so glad to be home and back to my own gym, and a less monotonous diet. I was basically just eating the same things like rice/oats, chicken/beef because it was just more convenient for everyone shring a kitchen and counter/fridge space. I did lose about 4lbs while i was gone so thats good. More pics coming tomorrow. DEADS tonight!!!

zcholla

01-04-2010, 09:17 AM

Basic Round of Symmetry and Mandatory

http://i817.photobucket.com/albums/zz95/zcholla/IMG_0326-1.jpg http://i817.photobucket.com/albums/zz95/zcholla/IMG_0327.jpg http://i817.photobucket.com/albums/zz95/zcholla/IMG_0329.jpg http://i817.photobucket.com/albums/zz95/zcholla/IMG_0332.jpg http://i817.photobucket.com/albums/zz95/zcholla/IMG_0335.jpg http://i817.photobucket.com/albums/zz95/zcholla/IMG_0337.jpg http://i817.photobucket.com/albums/zz95/zcholla/IMG_0342.jpg

zcholla

01-04-2010, 09:20 AM

Basic round of Symmetry and Mandatory

http://i817.photobucket.com/albums/zz95/zcholla/IMG_0344.jpg http://i817.photobucket.com/albums/zz95/zcholla/IMG_0346.jpg http://i817.photobucket.com/albums/zz95/zcholla/IMG_0347.jpg http://i817.photobucket.com/albums/zz95/zcholla/IMG_0351.jpg http://i817.photobucket.com/albums/zz95/zcholla/IMG_0352.jpg http://i817.photobucket.com/albums/zz95/zcholla/IMG_0354.jpg http://i817.photobucket.com/albums/zz95/zcholla/IMG_0359.jpg

uSo02uSo

01-04-2010, 04:56 PM

zcholla

01-04-2010, 05:26 PM

How's training going? Progress pics look good. I'm looking forward to the Southern States Classic. Are you competing in open or novice? Can you cross over if you do novice?

Thanks, Training is going pretty well. The diet has been fairly easy and i have seen good results so far. Im really looking forward to the SSC too and will be competing in the Open class. I did novice last year and took 5 out of 8. I was a little dissapointed, but this year will be different. I will be satisfied with a top 3 in my open class, but I'm going for the Win. at the Souther states you can not cross over from open to novice.

uSo02uSo

01-04-2010, 05:36 PM

Thanks, Training is going pretty well. The diet has been fairly easy and i have seen good results so far. Im really looking forward to the SSC too and will be competing in the Open class. I did novice last year and took 5 out of 8. I was a little dissapointed, but this year will be different. I will be satisfied with a top 3 in my open class, but I'm going for the Win. at the Souther states you can not cross over from open to novice.

Oh my sister said that she knows you. Her name is Brittney. There are a couple of guys here in Tulsa that are going to be competing in the open class. One competed a couple of years ago. Jeff is his name. He went to OSU

Slovation

01-04-2010, 06:14 PM

The only suggestions I have for ur posing is to make sure u look in the direction your body is facing during your side relaxed and maybe bring the chest up more during the side chest shot. Other than that lookin good!

zcholla

01-04-2010, 07:42 PM

Oh my sister said that she knows you. Her name is Brittney. There are a couple of guys here in Tulsa that are going to be competing in the open class. One competed a couple of years ago. Jeff is his name. He went to OSU

Thats awesome, If your talking about Jeff Ingle I know him. He was actually one of the ones who got me into bodybuilding up here. I know a lot of Britneys, so its definitely possible. The Open classes at the show are really competitive. There are usually 2-3 guys in each class who have overall potential. The Overall showdown is ALWAYS sick to watch.

uSo02uSo

01-04-2010, 07:59 PM

Thats awesome, If your talking about Jeff Ingle I know him. He was actually one of the ones who got me into bodybuilding up here. I know a lot of Britneys, so its definitely possible. The Open classes at the show are really competitive. There are usually 2-3 guys in each class who have overall potential. The Overall showdown is ALWAYS sick to watch.

Yeah its Jeff Ingle. Him and I have worked out a few times together. Good guy. Brittney Humphrey if you know her is my sister. Went to Claremore and is out in stillwater now. Well good luck in prep. I think me and Jeff are going to be heading out to Stillwater to work with Brian when he gets the posing started.

zcholla

01-06-2010, 10:23 AM

Absolutely tome to Stillwater. We should start posing practices in early to mid February. It will definitely help you out.

zcholla

01-16-2010, 08:31 PM

Thought i would pop back in and give a SitRep. It has been about 2-3 weeks since i have posted update pics, more will come the first or second week in February. As of right now I have lost a total of 15lbs in the last 7 weeks which puts me right around 2 lbs per week. Exactly where I want to be at this point. the loss is now starting to slow, and the hunger is really starting to be more noticable and constant.

Current Weight: 182 lbs
Current Bodyfat: 8.3%, average of 3 different trainers. lowest 7.4., highest 9.1

This currently leaves me with an estimated 15-16 lbs of fat. exactly 14 weeks until i step on stage and get me some.

P.s. I need a ****ing tan lol

RichKnapp

01-16-2010, 09:00 PM

P.s. I need a ****ing tan lol

LOL you to? I be a ghost. LOL

zcholla

01-17-2010, 01:23 PM

http://i817.photobucket.com/albums/zz95/zcholla/IMG_0381.jpg

AllDai

01-17-2010, 04:31 PM

Subbed. Legs are looking good bro, Brian will definitely get you dialed in!

mivi320

01-18-2010, 08:09 AM

Legs are looking ripped up. A definite improvement since your last pics on 1/4. Great work, keep on keepin' on!

zcholla

01-18-2010, 08:21 AM

Legs are looking ripped up. A definite improvement since your last pics on 1/4. Great work, keep on keepin' on!

Thanks, the last two weeks went really well. I actually upped my calories on my high days by about 200 and i think it had a nice effect. MLK has closed my gym today so I'm taking it easy today and Tearing up chest tomorrow

zcholla

01-18-2010, 05:50 PM

After some personal deliberation on whether or not bodybuilding would be a long term thing for me, I have decided to just make the call and Say it. Im going PRO. Maybe not this year, maybe not next year, Hell it may take 5 years. But IT...IS...HAPPENING....

I will hit up at least 2 possibly 3 pro-qualifiers this year. April 10,24 possibly July 10

Once these shows are over i will go into an immediate Offseason And do what every bodybuilder should do in the offseason...and that is focus on your weak points and stengthen your strong points. I want to Stand on stage at the WNBF Worlds in the fall of 2011. Thats roughly 21 months to get my ass into a true bodybuiliders shape.

RichKnapp

01-18-2010, 06:06 PM

I want to Stand on stage at the WNBF Worlds in the fall of 2011. Thats roughly 21 months to get my ass into a true bodybuiliders shape.
Good goal. Go for it. Maybe by that time there will be a wheelchair class and I will me there to. ;) My goal was this fall for INBF Worlds, but they dropped some classes and with that they didn't want to add a class. Becoming a wheelchair Pro in WNBF is unheard of right now, but I plan on changing that. So in 2011 I may meet you there.
Again go for it, and good luck in your goal. :)

zcholla

01-23-2010, 10:35 PM

First Video of posing practice.
11 weeks out

hZaqpRb7TTY

zcholla

01-25-2010, 08:13 PM

My training and diet are coming along very nicely. Im still satisfied with my weight loss. still hitting about 1.5lbs per week. I have decided to do do the INBF Missouri All Natural which is 2 weeks sooner than i expected but i feel fairly confident that i will be in shape when it comes down. I have upped cardio to 5 days/week from here on out but haven't adjusted my diet down at all so i still have somewhere to go with it if i need to.

zcholla

01-28-2010, 06:46 AM

Weight is still peeling off quite well, I am down another pound and its only thursday, I usually only weigh in on staurdays. I have been doing quite a mixture of cardio. I have done Liss on the stationary bike, HIIT sprints on stationary bike, MISS on the stairclimber, MISS on the Stationary Row, HIIT on the staionary row, and just this morning I did Standing high knee sprints 30s on 60s off, in my hallway at home. It has been awesome and I love the variety.

Stay Tuned Im going to come in as shredded as possible. The Term "Freaky Lean" comes to mind

Blazed

01-28-2010, 07:01 AM

Well going by your last pics, I have no doubt you will be peeled man.

Stick with it, you will surprise yourself!!!

zcholla

01-28-2010, 06:05 PM

Well going by your last pics, I have no doubt you will be peeled man.

Stick with it, you will surprise yourself!!!

Thanks man I appreciate the confidence. I really feel like i have my head on straight, and im so focused and disciplined right now that all i can do is count the days.

zcholla

02-01-2010, 03:27 PM

Well its that time of my prep. Weight loss stalled somewha these past 2 weeks. only 1.5lbs in 2 weeks. So from here on out I am upping the cardio and seperating lowering cals a bit on my medium days. this should work for the next 4-6 weeks, I hope by that point i will be somewhere near stage ready.

First show April 10 2010- 9 1/2 weeks away.

zcholla

02-15-2010, 11:06 AM

Symmetry Round

http://i817.photobucket.com/albums/zz95/zcholla/IMG_0442.jpg http://i817.photobucket.com/albums/zz95/zcholla/IMG_0443.jpg http://i817.photobucket.com/albums/zz95/zcholla/IMG_0445.jpg http://i817.photobucket.com/albums/zz95/zcholla/IMG_0446.jpg

zcholla

02-15-2010, 11:11 AM

Mandatories
http://i817.photobucket.com/albums/zz95/zcholla/IMG_0449.jpg http://i817.photobucket.com/albums/zz95/zcholla/IMG_0451.jpg http://i817.photobucket.com/albums/zz95/zcholla/IMG_0465.jpg http://i817.photobucket.com/albums/zz95/zcholla/IMG_0448.jpg http://i817.photobucket.com/albums/zz95/zcholla/IMG_0452.jpg http://i817.photobucket.com/albums/zz95/zcholla/IMG_0454.jpg http://i817.photobucket.com/albums/zz95/zcholla/IMG_0459.jpg http://i817.photobucket.com/albums/zz95/zcholla/IMG_0460.jpg

zcholla

02-17-2010, 08:25 PM

With less than 8 weeks until my first contest I am feeling fairly confident.

Current Weight: 173lbs
Current BF: 6%

We started our first posing practices with Brian Whitacre this past sunday. He said i seem to be right on track, and keep doing what I am doing. Posing looks good and energy levels are still somewhat high on most training days. Possibly posting another Video in the next week or so. Gonna get a base tan over the next week or two as well.

Stay Tuned.

RichKnapp

02-17-2010, 08:49 PM

Looking good.

zcholla

03-11-2010, 12:53 AM

cheap710

03-11-2010, 12:54 AM

Thanks for the information! I've been meaning to start this process myself so this is a big help.

zcholla

03-12-2010, 07:15 AM

Thanks for the information! I've been meaning to start this process myself so this is a big help.

Hey no problem I actually post this here to get some advice myself and show my prgress thus far. Im not satisfied with all my poses yet but im working on it.

classic27

03-12-2010, 11:53 AM

I just wanted to wish you good luck! I saw you at the OSU Classic last year and you have made a ton of improvement. You obviously are very dedicated and I have no doubt that you will be a natural Pro in the near future.

zcholla

03-24-2010, 04:14 PM

http://i817.photobucket.com/albums/zz95/zcholla/4weeksout2.jpg (http://s817.photobucket.com/albums/zz95/zcholla/?action=view&current=4weeksout2.jpg) http://i817.photobucket.com/albums/zz95/zcholla/4weeksout3.jpg (http://s817.photobucket.com/albums/zz95/zcholla/?action=view&current=4weeksout3.jpg) http://i817.photobucket.com/albums/zz95/zcholla/4weeksout.jpg (http://s817.photobucket.com/albums/zz95/zcholla/?action=view&current=4weeksout.jpg)

Only 4/5 weeks till my shows and Im feeling very good physically and mentally. Hams are starting to come in these past 2 weeks a little more and My cardio and diet seem to be dead on.

zcholla

03-24-2010, 04:19 PM

Heres another posing video. I think there are some pretty good changes in just the last two weeks.

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WhiteFiberz

03-24-2010, 05:10 PM

wheels are lookin nasty dude

zcholla

03-24-2010, 06:16 PM

wheels are lookin nasty dude

Thanks man, thats exciting to hear because they were by far my weakest point last year.

uSo02uSo

03-25-2010, 05:52 PM

zcholla

03-26-2010, 07:25 AM

You are looking really good! I feel sorry for whoever competes against you. Talked to Jeff today and the two of us are going to be there Sunday.

Ha well thanks for the confidence in me, Im doing my best and bringing all Ive got, Win or lose im really happy with my progress this year.

zcholla

03-27-2010, 08:17 PM

Im currently 4 weeks out and here is a small progress report, other than the pics and vid posted above.

So i have officially been dieting for 17 weeks, I have lost a total of 27lbs and Im leaner than I have ever been. I feel great for the most part, I get a little groggy in the afternoons and night but Im not really brain dead or feeling horrible either. I feel like I have good chances of placing well at my show and I still have 4 more weeks to get that much better.
Most likely i will have my laptop with me when the show goes down and will try to provide fairly timely updates on show day.

Stay Tuned.

J2jud

03-29-2010, 10:00 AM

Looking good Zac! Hows the brain functioning? haha.

zcholla

04-02-2010, 06:55 AM

Looking good Zac! Hows the brain functioning? haha.

My brain is great until about 6pm, then it starts to shut down LOL. Only 3/4 weeks to go. I dont think im going to be getting any leaner at this point, so its just kind of riding the wave and finishing strong.

Blazed

04-10-2010, 06:16 AM

So hows its going?

zcholla

04-10-2010, 08:58 PM

Ok so I lied. I got a little leaner. Im down another 1lb. I have actually felt great for like 5 days in a row. Show is 14 days from today. I will be doing a mock peek week this weeks to work out some kinks, and then its the real thing. Getting so Excited at this point. I never thought i would get into this shape. I could bring the Hammies in a bit more but I still feel really good about where I am at.