First Contest Prep

[uSo02uSo]

I am new to the boards. Planning on competing in my first show either Aril 24, 2010 at the Southern States Classic if I'm ready or at the NANBF Tulsa June 5, 2010. I will be posting my workouts and diet as well as progress pictures. Doth my diet and workouts are coming from WNBF pro Kurt Weidner.

Today was shoulders & back

Shoulders & Back, Cardio

* HS Shoulder Press (each side)- 45x10, 90x10, 135x8, 160x6
* HS Lat Pull (each side)- 90x12, 135x10, 180x8
* DB Lat Raises- 30x10, 35x8, 40x8, 25x10
* Close Grip Cable Row- 100x12, 150x10, 200x8 (stack), 205x6 (stack +5)
*
Super Set
Reverse Peck Deck- 100x10, 130x10, 160x8
DB Front Raises- 30x8x3

* TBar- 45x10, 90x10, 135x8, 135x8, 90x8
* Cybex Lat Raises- 50x10, 70x10, 90x8, 110x8, 90x8, 70x8

8:00am - Did 30 minutes of cardio.

Did 15 minutes of cardio after workout

Current Weight: 208 lbs

[RichKnapp]

I'll be following. Good luck on your prep.

[uSo02uSo]

Carbs = 168 grams
Protein = 388.5 grams
Fat = 73.6 grams
Total Cals = 2893

[uSo02uSo]

16 weeks out from Southern States Classic and 22 weeks out from NANBF Tulsa Natural. I need a lot of work on posing since I've never done any kind of posing. First show I'm going to try and get as lean as possible. My size is not great and my legs definitely need more size. Oh well this is going to be my first year competing.

[RichKnapp]

Oh well this is going to be my first year competing.

You will learn a lot threw out this time and at your first show. Soak up as much info in as you can. You will do fine. ;)

Any Q? just ask, the site is full of unbeleavable info and smart people more than happy to help out.

[uSo02uSo]

8:00am - Did 30 minutes of cardio on the elliptical. Moderate intensity this morning since today is a leg day. Leg days are my highest carb days with around 200 grams.

Morning weight: 208 lbs

[AustrianOakJr]

Good luck to you. I wish I could diet on 2800 calories!!!

Q - why do you keep carbs so low (especially so early on) and protein so high?

[uSo02uSo]

Macros for today

Carbs = 193.9 grams
Protien = 391.2 grams
Fat = 71.8
Total Cals = 2992

[uSo02uSo]

Good luck to you. I wish I could diet on 2800 calories!!!

Q - why do you keep carbs so low and protein so high?

Thanks! To be honest I'm not quite sure why. Kurt Weidner is a freind of mine and he's been doing my contest prep for me. He has me sending pictures every 2-3 weeks since he's in Virginia and I'm in Oklahoma. This is my first contest prep so I'm not quite sure what to expect. So far it's going pretty good.

[AustrianOakJr]

Thanks! To be honest I'm not quite sure why. Kurt Weidner is a freind of mine and he's been doing my contest prep for me. He has me sending pictures every 2-3 weeks since he's in Virginia and I'm in Oklahoma. This is my first contest prep so I'm not quite sure what to expect. So far it's going pretty good.

Personally, I would rather use the carbs to spare protein for muscle repair...and its a much more efficient energy source. But, Kurt probably has his reasons for dieting you this way......I think he knows a couple things ;)

[uSo02uSo]

Personally, I would rather use the carbs to spare protein for muscle repair...and its a much more efficient energy source. But, Kurt probably has his reasons for dieting you this way......I think he knows a couple things ;)

Yeah that's how I see it. Do exactly what he tells me. Before I started my prep I was eating around 400 grams carbs, 400 grams protein, and 70-90 grams fat. I gained way to much bodyfat. With my carbs cut as low as they are right now I'm still keeping my energy and all of my lifts are staying close to what they had been. I am however just four weeks into prep. My squats are they only noticeable area where I can feel I'm needing more energy. Legs are not my strong point.

[uSo02uSo]

My squats are terrible. I feel so weak when doing squats. With long legs it seems like can't gain any size in my legs. I do go ATG on squats.

* BB Squats- 135x10, 225x8, 225x8, 225x8
* Laying Leg Curl- 70x10, 110x10, 150x8, 170x8
* Leg Press- 180x10, 360x10, 540x8, 630x8
* Seated Calves- 45x10, 90x10, 135x8, 180x8
* HS Unilateral Ext- 45x8, 70x8, 80x8, 90x8, 45x8, 45x8, 45x8
* Horizontal Calves (single)- 70x10, 75x10, 80x10, 85x10, 90x10, 95x10, 100x10

Did 15 minutes of cardio after workout

[uSo02uSo]

8:00am - Did 45 minutes of cardio on the elliptical. Today is an off day for me.

Morning weight: 208 lbs

[uSo02uSo]

Carbs = 98.1
Protein = 386.7
Fat = 66.2
Total Cals = 2548

[uSo02uSo]

8:00am- Did 30 minutes of cardio on the elliptical. Was going to do some hill sprints outside but it's about 9 degrees or colder outside. I'm starting to see more of my abs showing.

Morning Weight: 207 lbs

[TeeR4v_Gainer]

keep it up, my friend is thinking about doing a contest. We both workout and are noobs when it comes to contest prep. Your journey will be helpful. Keep up the good work

[uSo02uSo]

keep it up, my friend is thinking about doing a contest. We both workout and are noobs when it comes to contest prep. Your journey will be helpful. Keep up the good work

Thanks! Good luck to you. I'll try and put as much info on here as I can.

[uSo02uSo]

My trainer is having me drop my macros a little more. Today is going to be a Chest & Tricep day so this is what my current macros are with the change.

Carbs = 155.7 grams
Protein = 365.9 grams
Fat = 67.9 grams
Total Cals = 2705

My macros will very on leg days being a little higher, regular lifting days (arms, chest, shoulder, and back) are what I'm consuming today, and off days (2 days) are the lowest. I'll keep them posted.

Energy is still good even with the carbs being lowered.

[uSo02uSo]

* BB Inc- 135x12, 185x10, 205x8, 225x6, 185x8 (felt it in this one: felt much heavier)
* DB Inc Fly- 40x10, 60x10, 75x8, 75x8
* HS Decline (each side)- 45x10, 90x10, 135x8
* HS Dips (each side)- 90x10, 115x 10, 140x8
* EZ Bar Skull Crushers- 70x10, 110x8, 110x8
* DB Close Grip- 50x10, 70x10, 80x8
* Peck Deck Fly- 160x12, 220x8, 265x8, 250x8, 205x8
* Cable Extension- 100x12, 120x10, 150x8 (stack)
* Cable Ext Single Arm- 30x10, 40x8, 50x6
* HS Wide Grip- 45x12, 90x8, 135x8, 180x6



Workout felt pretty good with the drop in carbs. Energy was still fairly high. Starting to feel it more in the compound movements.

[uSo02uSo]

8:00am - Did 30 minutes of cardio on the elliptical.

Carbs = 151.8
Protein = 364.2
Fat = 68
Total Cals = 2687

[uSo02uSo]

8:00am- Did 30 minutes of cardio on the elliptical

* DB Preacher Curls- 30x10, 40x10, 50x10, 30x10
* HS Preacher Curls (single arm)- 45x10, 55x10, 65x8, 75x8, 85x8, 45x6
* Seated Calves- 90x12, 135x12, 180x8
* DB Preacher Hammer Curl- 30x12, 30x10, 35x10, 40x8, 35x10 30x10, 30x8
* Leg Press Calves- 90x12, 135x15, 180x12

Finished with 15 minutes on the Step-mill

[uSo02uSo]

8:00am- Did 30 minutes of cardio

* HS SLDL- 180x10, 270x10, 360x8, 410x4
* CG Lat Pull- 100x12, 150x10, 180x8, 200x6 (stack)
* Leg Press (single leg w/feet high)- 90x12, 180x10, 270x6, 270x6
* HS Iso High Row- 45x12, 90x10, 135x8 (each side)
* Tbar- 45x8, 90x8, 135x8
* HS Iso Leg Curl- 50x10, 75x8, 120x6
* Smith Shrugs- 135x8, 225x8, 270x8

Finished with 15 minutes of cardio after workout
I also started practicing my posing for the first time. Wow, posing is very difficult to do for your first time. I never realized how hard it was going to be.

Carbs = 177
Protein = 368.4
Fat = 63.4
Total Cals = 2765

This was one of my high carb days.

Morning weight: 207 lbs

[uSo02uSo]

Today is an off day. I'm doing 45 minutes of cardio. 15 minutes of hill sprints on the treadmill and 30 minutes on the elliptical.

Carbs = 74.9
Protein = 358.1
Fat = 62.7
Total Cals = 2318

[domingochavez]

Good luck with your prep mate! Even though the scales aren't budging much are you looking leaner in the mirror?

Will be following your progress, I too am playing around with carb intake pretty much the same. Except I am 38 weeks out so have a little time to get it right :)

[uSo02uSo]

Good luck with your prep mate! Even though the scales aren't budging much are you looking leaner in the mirror?

Will be following your progress, I too am playing around with carb intake pretty much the same. Except I am 38 weeks out so have a little time to get it right :)

Thanks! I never thought it would be this hard to lose weight. It was always difficult for me to put any on. The show I was originally planning on is 22 weeks away but there is one that is 15 weeks out that I'm trying to get ready for if I can get lean enough without losing to much mass. Good luck to you

[K-Dawg_05]

whats a typical day of meals look like? My macros are very similar, was just curious what yours looked like...thanks

[uSo02uSo]

whats a typical day of meals look like? My macros are very similar, was just curious what yours looked like...thanks

7:30am - Scivation Whey (1 scoop)
EFA (1 pill)
9:00am - Liquid Egg Whites (1.5 cups)
Dry Oatmeal (.75 cup)
Spinach Raw (2 cup)
Scivation EFA (3 pills)
Max CLA (1 pill)
Sesamin (1 pill)
11:00am - Chicken (6 oz)
Almonds (.5 oz)
Broccoli (4 oz)
Scivation EFA (3 pills)
Sesamin (1 pill)
Max CLA (1 pill)
1:30pm - Tuna (2 small cans)
Broccoli (4 oz)
Scivation EFA (3 pills)
Max CLA (1 pill)
4:00pm - Chicken (6 oz)
Success Brown Rice (1.25 cup cooked)
Broccoli (4 oz)
Spectrum Flax Oil (.5 tablespoon)
Scivation EFA (3 pills)
Max CLA (1 pill)
Sesamin (1 pill)
6:30pm - Scivation Whey (2 Scoops)
Oatmeal Dry (1 cup)
8:00pm - Chicken (6 oz)
Broccoli (4 oz)
Scivation EFA (3 pills)
Max CLA (1 pill)
10:30pm - Scivation Whey (2 scoops)
Natural Peanut Butter (1 tablespoon)
Sesamin (1 pill)


These numbers are based on fitday.com. It's a good place to keep track of everything you eat. I use broccoli for my vegetables and sometimes spinach. You can use most other vegetables if you don't like broccoli. The chicken can also be replaced with 99% lean turkey breast. I try and eat every 2.5 to 3 hours.

Protein = 381 grams
Fat = 70 grams
Carbs = 178 grams
Total Cals = 2841

[uSo02uSo]

whats a typical day of meals look like? My macros are very similar, was just curious what yours looked like...thanks

For my pre-workout I use Scivation VasoCharge (2.5 scoops) and Scivation Xtend (3 scoops)

[uSo02uSo]

8:00am- Did 15 minutes of cardio on the elliptical and finished up with abs. I only had time for 15 minutes this morning.

Carbs = 151.7
Protein = 360.2
Fat = 67.5
Total Cals = 2702

Morning Weight: 206 lbs

[uSo02uSo]

* HS Shoulder Press (each side)- 45x12, 90x12, 135x8, 160x5
* HS Lat Pull (each side)- 70x12, 115x10, 140x10, 185x8
* DB Lat Raises- 25x10, 35x10, 40x8, 40x8
* CG Cable Row- 100x12, 150x10, 200x8 (stack), 205x6 (stack +5)
o Superset
o Rev PeckDeck- 130x12, 145x10, 160x8
o DB Front Raises- 30x8x3
* Tbar- 45x12, 90x10, 135x8, 135x8, 90x10, 45x12, 45x12(was dead at this point)
* Cybex Lat Raises- 50x12, 70x10, 90x8, 110x8, 70x8

Finished with 15 minutes of cardio on the elliptical

[uSo02uSo]

My weight is very slowly dropping. I'm not exactly sure what I'll be weighing in at at the Southern States Classic. I'm thinking I will be around 185-188 lbs but I'm not sure. Like everyone else says, I'll let the mirror determine if I'm ready.

Carbs = 174.4
Protein = 368.3
Fat = 65.6
Total Cals = 2770

[uSo02uSo]

* BB Squat- 135x12, 225x8, 225x8, 225x8 (I am really starting to feel the lack of carbs on these)
* HS Iso Leg Curl- 35x12, 50x12, 75x10, 100x8, 120x6
* Cybex Leg Press- 190x12, 290x10, 390x8, 490x6 (stack)
* Leg Press Calves- 90x15, 180x15, 270x15
* Cybex Leg Ext (single leg)- 50x10, 70x10, 90x10
* HS Iso Ext- 45x8, 70x8

My legs are really feeling the lack of carbs. This is where I am losing strength the fastest. Before contest prep I was working out with 315 lbs on the squat. Oh well I guess that's what comes with a contest prep.

Did 15 minutes of hill sprints

[uSo02uSo]

My weight is finally coming down at little more. I'm at 205 lbs right now. If I stay on track with about a 1 pound loss per week I should be on target with a stage weight of 185-186 lbs. The NANBF Tulsa show is 20 weeks away and if I'm ready I'll also do the Southern States Classic April 22. I'm not quite sure if I'll be stage ready then but we'll see. SSC is 14 weeks away.

[uSo02uSo]

I haven't posted any workouts in a few days. Here are some I missed.

1/18/2010 Shoulders & Back

* HS Shoulder Press (each side)- 45x12, 90x10, 135x8 (elbow was hurting so I had to stop)
* Smith Shoulder Press- 135x10, 185x10, 235x8
* Cable Wide Lat Pull- 100x12, 150x10, 180x8, 120x10
* FreeMotion Lat Raises- 15x12, 17.5x10, 20x10, 22.5x8
* CG Cable Row- 100x12, 150x10, 200x8
* Single Arm Cable Row- 50x8, 70x8, 100x8
o SuperSet
o FreeMotion Rear Delts- 80x12, 120x10, 150x10
o DB Front Raises- 30x10x3
* TBar Chest Support- 45x12, 90x10, 135x8, 180x6, 90x8, 45x10, 45x10
* DB Lat Raises- 20x12, 25x10, 30x8, 40x8, 25x10, 25x8, 10x10 (6 sec negatives)

30 minutes of cardio on the Elliptical

1/19/2010 Legs

* Hack Squat- 90x12, 140x10, 180x10, 230x8 (slow and ATG) wanted to focus on the movement
* Seated Leg Curl Single Leg- 50x12, 70x12, 90x10, 110x10
* Leg Press- 180x12, 360x12, 540x8, 360x10
* Seated Calves- 45x15, 90x15, 135x12, 135x10
* HS Unilateral Leg Ext- 25x10, 35x10, 45x10, 50x10, 75x8, 50x10, 25x10
* Horizontal Calf Single- 70x12, 90x12, 100x12, 105x10, 110x8, 90x10, 70x10
* HS Iso Standing Curl- 25x12, 50x12, 95x10, 120x8

30 minutes of HIIT Cardio on the elliptical

1/20/2010

Off Day, 45 minutes of cardio on the elliptical

[uSo02uSo]

Morning weight: 205 lbs

Macros: Off Day
Protein = 356 grams
Carbs = 103.7 grams
Fat = 65.4 grams
Total Cals = 2443

My carbs need to be around 70 grams but I put a .5 cup more by accident in my total

[uSo02uSo]

I'm not sure if I will be ready for the Southern States Classic April 22 since it's 13.5 weeks away. I am however thinking about competing at the INBF Northern Virginia show May 22 which is 17.5 weeks away. My wife is graduating from med school at Virginia Tech so we'll be in the area. I've been to the INBF Northern Virginia show as a spectator and it was a pretty good show.

[uSo02uSo]

Morning Weight: 204.5 lbs

7:00am - Did 30 minutes of interval cardio on the elliptical. BPM average 130
Today I am starting to add USP Labs Prime into my current supplement use. I am also adding Jet Fuel as my thermo

[AllDai]

Everything is looking good bro! Keep it up, I'll definitely be following this log. As you know, I'm also working with Kurt and I've found that my energy levels have been great despite "lower/moderate" carbs. Let me know if you decide to do that INBF show!

[uSo02uSo]

Everything is looking good bro! Keep it up, I'll definitely be following this log. As you know, I'm also working with Kurt and I've found that my energy levels have been great despite "lower/moderate" carbs. Let me know if you decide to do that INBF show!

Thanks man! So far I'm planning on it but I'll have to see what Kurt thinks about my progress when it gets closer. If I don't I'll probably go to watch.

[uSo02uSo]

* BB Inc- 135x12, 185x10, 225x6, 205x8, 185x8
* Inc DB Flys- 40x12, 60x10, 75x8 (my focus was on going wide)
* HS Incline (each side)- 45x12, 90x10, 135x4.5, 90x8
* DB Close Grip- 50x12, 60x10, 75x8, 80x6 (elbows are kept in and tight to focus on the triceps)
* Dips- BWx10x3
* Cable Extensions (single arm)- 30x12, 40x10, 45x8, 50x8
* PeckDeck Flys- 160x12, 205x12, 250x8, 190x8, 160x8, 150x10, 100x10
* Rope Extensions- 50x12, 60x12, 70x10, 80x8 (elbow started hurting)

Finished with 15 minutes of cardio on the elliptical

[uSo02uSo]

7:00am- Morning Weight: 204 lbs

Did 30 minutes of cardio on the elliptical

[KrisKros]

Looking good bro! keep it up. Seems like you've got training in your blood 24/7, awesome.

[uSo02uSo]

Looking good bro! keep it up. Seems like you've got training in your blood 24/7, awesome.

It seems like I'm at the gym or thinking about my competition 24/7. I wish it would hurry up and get here. Thanks. Good luck to you

[uSo02uSo]

1/22 - Biceps & Calves

* DB Preacher- 25x12, 35x12, 45x10, 50x8, 30x12
* Leg Press Calves- 90x15, 180x12, 180x12
* HS Preacher (single arm)- 45x12, 55x10, 65x10, 45x10
* Seated Calves- 90x12, 135x12, 90x15
* Cybex Hammer Curl- 50x12, 60x12, 70x10
* DB Preacher Hammer- 30x10, 35x10, 40x6, 25x12
* LifeFitness Horizontal Calves (single)- 50x12x6

[uSo02uSo]

HS Press (each side)- 45x20, 90x15, 135x10
Smith Press- 135x10, 185x10, 225x10
HS Lat Pull (each side)- 45x20, 90x15, 135x12, 180x8
DB Lat Raises- 20x15, 25x12, 30x10, 35x8
CG Cable Row- 100x20, 150x15, 180x10, 200x8 stack
* SuperSet
* Rev Peck Deck- 100x12, 115x12, 130x12
* DB Front Raises- 30x12x3
Tbar Chest Support- 45x12, 70x12, 95x12, 120x10, 145x8, 95x10, 45x10 (back was fried)
Cybex Lat Raises- 50x15, 60x12, 70x12, 80x10, 90x8, 70x8, 50x8

30 minutes of cardio on elliptical

Morning Weight: 202.5 lbs

[uSo02uSo]

1/26- Off Day

30 minutes of cardio

1/27- Legs

* Hack Squats- 90x12, 180x12, 270x10 (knee started to really bother me)
* Leg Press (single leg)- 90x15, 180x12, 270x10, 270x10
* HS Iso Leg Curl- 25x15, 50x12, 95x10, 120x6, 50x10
* HS Iso Leg Ext- 25x10, 35x10, 50x10, 75x10, 50x10, 25x10
* Cybex Horiz. Calf (single)- 50x12, 70x12x5
* Hypers w/45lbs- 12, 12, 12
* Seated Leg Curl (single)- 50x12, 70x10, 90x10, 110x8

6:00am- 30 minutes of cardio on elliptical

[AllDai]

Nice workout man...looks brutal. My knee also bugs me during hack squats, so you're not alone! Keep it up!

[uSo02uSo]

Nice workout man...looks brutal. My knee also bugs me during hack squats, so you're not alone! Keep it up!

Stupid me, I didn't stretch before and felt a pop in the upper part of my knee. I don't think it's anything bad but I'll have to keep an eye on it. I was wanting to get some squats in but my knee really wasn't going for it. Thanks

[uSo02uSo]

* Inc Smith Press- 135x15, 185x12, 225x8, 285x2, 225x6
* Inc DB Flys- 45x12, 55x10, 65x10
* HS Inc Press (each side)- 45x10, 90x10, 135x8
* HS Dips (each side)- 90x10, 135x10, 90x15
o SuperSet
o FreeMotion Machine Extension (single)- 20x12, 25x12, 30x10
o FreeMotion Reverse Extension (single)- 20x12, 25x10, 30x8
* Peck Deck- 160x10, 205x10, 265x10, 295x8, 250x8, 205x10, 160x10
* Cable Extension- 100x12, 120x12, 140x10, 150x8 (stack)
* Inc EZ Bar Skull Crushers- 80x10, 110x8 (Had to stop. Elbow was starting to hurt)

Did 30 minutes on the elliptical

Morning Weight: 201 lbs

[uSo02uSo]

Protein = 361.1
Fat = 60.1
Carbs = 164.7
Total Cals = 2649

[RichKnapp]

I use some Free Motion machines my self in my W/O rotations. They have there uses. ;)

[uSo02uSo]

I use some Free Motion machines my self in my W/O rotations. They have there uses. ;)

Yeah I've been using them a little more on my triceps workout. I'd rather use free weights but I feel like a can get a better workout in my triceps when I use the free motion machines and plus I've been having bad tendinitis in my elbows.

[uSo02uSo]

* DB Preacher Curl- 30x12, 40x10, 50x8, 35x10
* HS Preacher Curl- 70x12, 95x10, 120x8, 145x8, (70x10 (single arm)
* Seated Calves- 90x15, 135x12, 180x8, 90x10
* Cybex Hammer Curls- 50x12, 70x10, 90x10, 110x6, 70x10, 60x10, 50x10
* Smith Calves- 135x12x7

7:30am- 30 minutes of cardio on elliptical

Finished workout with 15 minutes HITT elliptical

[uSo02uSo]

1/30- Back & Hams

* HS SLDL (each side)- 90x12, 135x10, 180x8, 225x5
* CG Cable Row- 100x12, 150x10, 200x8 (stack), 80x8 (single arm)
* HS Ham Curl- 50x12, 95x10, 120x6
* HS Iso High Row (each side)- 90x15, 135x10, 180x6, 90x10
o SuperSet
o Cable Pull Down- 60x12, 90x10, 110x10
o HS Shrugs (each side)- 135x12, 180x10, 180x6, 135x10
* Seated Ham Curl (single leg)- 50x10, 70x10, 80x10, 90x10

8:00am- 30 minutes of cardio on elliptical

1/31- Off Day

8:00am- 30 minutes of cardio on elliptical

Morning weight: 201

[uSo02uSo]

Protein = 360.4
Fat = 66.7
Carbs = 75.5
Total Cals = 2369

Off days are so difficult with the carbs so low. I feel like I'm starving but it's what I have to do. I'm not sure what my bodyfat is at right now. If I had to guess I'd say around 10%.

[RichKnapp]

I'm not sure what my bodyfat is at right now. If I had to guess I'd say around 10%.

I used to worry about that. Don't just go by how you look. As one guy told me "They don't do a pinch test on stage." Just get as lean as you can.

[uSo02uSo]

I used to worry about that. Don't just go by how you look. As one guy told me "They don't do a pinch test on stage." Just get as lean as you can.

This is a very slow process and I wish the show would get here asap. I really want to see how lean I can get. Thanks

[uSo02uSo]

Shoulders & Back

* HS Shoulder Press (each side)- 45x15, 90x12, 115x8, 135x6
* BB Shoulder Press- 135x12, 185x10
* HS Lat Pull (each side)- 45x15, 90x12, 135x10, 180x6, 90x10
* DB Side Lat Raises- 25x12, 30x12, 35x10, 40x8, 20x10
* SuperSet
* Reverse Peck Deck- 115x12, 130x12, 145x12
* DB Front Raises- 35x10, 10, 10
* HS Iso Row (each side)- 45x12, 90x12, 135x10, 180x8
* SuperSet
* Machine Military Press- 150x10, 170x10, 190x8
* Machine Lat Rasies- 50x10, 70x10, 90x8

Protein = 363.8
Fat = 65.3
Carbs = 162.7
Total Cals = 2713

Morning Weight: 200 lbs

[uSo02uSo]

Legs

* Unilateral Leg Press (each side)- 45x12, 90x12, 135x10, 135x8
* BB Lunges- 135x16, 155x16, 155x16
* Lying Curl- 90x15, 110x12, 150x10, 190x6 (stack), 110x8 (6 sec neg.)
* Seated Calves (single)- 25x12, 50x12, 50x12
* HS Unilateral Ext (each side)- 25x12, 50x12, 70x10, 50x10, 50x10, 25x10
* Horizontal Calf (single)- 70x12x7

I had to go a little easy on the legs today since my knee is really bothering me.

Did 30 minutes of cardio on the elliptical

Protein = 362
Fat = 66
Carbs = 177.5
Total Cals = 2777

[RichKnapp]

I had to go a little easy on the legs today since my knee is really bothering me.



Lisson to body. Takes less time to take care of it than if you trash it and have to recover.

[uSo02uSo]

Lisson to body. Takes less time to take care of it than if you trash it and have to recover.

Thanks for all of the advice. It's so hard for me to go easy on things because I feel like I'm not working as hard as what I should but then again I don't want to over train.

[uSo02uSo]

Off day for me today which means I am going to be starving all day with my carbs only coming in around 70 grams. Has anyone that's competed ever had an issue of feeling like you are losing weight and feel small? I know I shouldn't be looking at the scale but I'm the type that likes to see things progress. My strength is still relatively high I just feel like I might not come onto the stage with a good amount of lean mass for my frame. How I've been thinking is that I should be on stage around 185 or so. I'm 6'1 so I don't want to look like I'm to thin up there. Just something that has started to get to me.

[uSo02uSo]

I'm going to try and get some new progress pictures posted today. Right now I'm a little over 17 weeks out from the original show I am planning on doing, NANBF Tulsa Natural, and 15 weeks out from the INBF show in Northern Virginia. I am starting to see more cuts in my legs and abs which is nice to finally see.

[RichKnapp]

I'm going to try and get some new progress pictures posted today. Right now I'm a little over 17 weeks out from the original show I am planning on doing, NANBF Tulsa Natural, and 15 weeks out from the INBF show in Northern Virginia. I am starting to see more cuts in my legs and abs which is nice to finally see.

Cool. Good progress. Look forward to the pics. How are the posing practice coming?

[uSo02uSo]

Cool. Good progress. Look forward to the pics. How are the posing practice coming?

Posing is harder than what I thought. I'm more tired and sore after posing compared to my workouts. Your picture looks really good. How's your prep coming along. Were you competing anytime soon?

[RichKnapp]

Posing is harder than what I thought. I'm more tired and sore after posing compared to my workouts. Your picture looks really good. How's your prep coming along. Were you competing anytime soon?

Yep, I have 2 shows in April. INBF Centeral US Pro-Qual. and INBF WI State Championship Pro-Qual.

[uSo02uSo]

Did 30 minutes interval on elliptical and I also did abs


Protein = 353.3
Fat = 66.1
Carbs = 94.8
Total Cals = 2400

Morning weight: 199.8

[uSo02uSo]

Shoulders & Back

# HS Lat Pull (each side)- 45x12, 90x12, 135x10, 180x8
# DB Shoulder Press- 50x15, 60x12, 80x10, 90x8
# Close Grip Cable Row- 110x12, 150x10, 200x10 (stack)

* SuperSet
* FreeMotion Rear Delt- 60x12, 100x12, 150x10
* DB Front Raises- 35x12x3

# HS Iso Low Row (each side)- 45x12, 90x12, 135x10, 160x8
# Machine Lat Raises- 70x12, 90x10, 110x8, 90x8

Morning Weight: 199 lbs

[Fatcaesar]

* HS Shoulder Press (each side)- 45x12, 90x12, 135x8, 160x5
* HS Lat Pull (each side)- 70x12, 115x10, 140x10, 185x8
* DB Lat Raises- 25x10, 35x10, 40x8, 40x8
* CG Cable Row- 100x12, 150x10, 200x8 (stack), 205x6 (stack +5)
o Superset
o Rev PeckDeck- 130x12, 145x10, 160x8
o DB Front Raises- 30x8x3
* Tbar- 45x12, 90x10, 135x8, 135x8, 90x10, 45x12, 45x12(was dead at this point)
* Cybex Lat Raises- 50x12, 70x10, 90x8, 110x8, 70x8

Finished with 15 minutes of cardio on the elliptical

Nice, good luck!

[uSo02uSo]

6:30am- 30 minutes on elliptical
Single leg LegPress (each side)- 45x20, 90x15, 135x10
HS Iso Leg Curl (each side)- 50x15, 75x15, 120x6, 75x8
Seated Calves- 45x15, 90x15, 135x15
HS Iso Extensions (each side)- 25x12, 50x12, 75x10, 95x6, 50x10 (8 sec negatives)
Single leg seated curl- 50x15, 70x15, 90x12, 110x10
Horizontal Calf single- 50x12x6
LegPress Machine- 190x10, 310x10, 390x8 (stack)

Energy felt really good today and my knee is about 90% right now. I just bought a new camera today so I'm going to try and get some progress pics up tonight.

[uSo02uSo]

Nice, good luck!

Thanks! I'm really excited and can't wait

[uSo02uSo]

DB Preacher Curls- 30x12, 35x10, 40x10, 45x10
HS Preacher Single Arm- 45x12, 55x12, 65x10, 45x10

SuperSet
Incline DB Curl- 30x10, 35x10, 35x10
DB Hammer Curl- 40x10, 50x10, 55x8

EZ Bar Preacher Curl- 70x10x4 (6 sec negatives)

Finished with 15 minutes on the stepmill
8:00am- 30 minutes on the elliptical

[uSo02uSo]

Off Day

10 minutes on the stepmill at level 10
20 minutes on the elliptical

I did leg lifts on a bosu ball with a 16 lbs medicine ball (50 reps). These really hit the lower abs.
Decline crunches with 25 lbs plate (50 reps)
Standing cable crunches with 100 lbs (50 reps)
Planks (held for 1 minute at a time. 5 sets)

[uSo02uSo]

7:00am- 30 minutes on the elliptical

Chest & Triceps

Smith Incline- 135x12, 185x12, 225x10, 135x10 (extra wide grip and very slow negatives)
DB Inc Flys- 40x12, 50x12, 60x12, 70x12
HS Decline (each side)- 45x12, 90x10, 135x10
Cable Extension (single arm)- 20x15, 30x12, 40x12, 50x10
HS Dips- 180x12x3
Cybex Flys- 110x12, 150x12, 190x10, 150x12, 130x12
Did some kind of tricep extension but I'm not sure how to describe them.

[uSo02uSo]

9:00am- 30 minutes on the elliptical

Morning Weight: 198.5 lbs

I am starting my posing practice with Brian Whitacre tomorrow. I think there is going to be a good number of competitors working with Brian so it should be a lot of fun. The little amount of posing I've done has really shown me how difficult it is to actually hold a pose and try and look good doing it. I'm sure Brian will really help with getting this down 100%.

Today is back, glutes, and hamstrings. Kurt has told me to put in a refeed day one day a week on a day where I feel like I could use the most carbs. My carbs will be at 250 grams which is nice especially when I've been keeping my carbs on my high days around 175 grams and low days at 70 grams.

I'm losing pretty consistently about 1-1.5 lbs per week. Last week I lost 3 lbs but average has been 1-1.5 lbs. Even though I'm still 198 lbs I'm starting to feel small. Being 6'1 with long legs and arms it seems like I'm looking a little flat. Energy is still really good. I've only lost a little strength on some of my lifts. I'm also starting to gradually see some changes which is always nice to see. So far everything is coming along good. I've decided that I'm probably not going to be stage ready for the Southern States Classic on April 24th. I don't want to have to rush anything and come in looking like crap. So as of now I am 16 weeks out from the NANBF Tulsa Natural which is a smaller show but being my very first show it doesn't really matter to me.

[uSo02uSo]

9:00am- 30 minutes on the elliptical

Morning Weight: 198.5 lbs

I am starting my posing practice with Brian Whitacre tomorrow. I think there is going to be a good number of competitors working with Brian so it should be a lot of fun. The little amount of posing I've done has really shown me how difficult it is to actually hold a pose and try and look good doing it. I'm sure Brian will really help with getting this down 100%.

Today is back, glutes, and hamstrings. Kurt has told me to put in a refeed day one day a week on a day where I feel like I could use the most carbs. My carbs will be at 250 grams which is nice especially when I've been keeping my carbs on my high days around 175 grams and low days at 70 grams.

I'm losing pretty consistently about 1-1.5 lbs per week. Last week I lost 3 lbs but average has been 1-1.5 lbs. Even though I'm still 198 lbs I'm starting to feel small. Being 6'1 with long legs and arms it seems like I'm looking a little flat. Energy is still really good. I've only lost a little strength on some of my lifts. I'm also starting to gradually see some changes which is always nice to see. So far everything is coming along good. I've decided that I'm probably not going to be stage ready for the Southern States Classic on April 24th. I don't want to have to rush anything and come in looking like crap. So as of now I am 16 weeks out from the NANBF Tulsa Natural which is a smaller show but being my very first show it doesn't really matter to me.

Oh and I am really craving some pizza right now. Seems like that's all I've been thinking of. I like watching the travel channel before I go to bed but I may have to stop. Every night Man vs Food comes on and I get extremely hungry just watching it. No wonder people eat late at night. All of these "best places to eat" shows come on late at night and it makes you want to eat.

[uSo02uSo]

Back, Glutes, & Hamstrings

HS SLDL (each side)- 70x10, 90x10, 135x10, 180x10
Close Grip Lat Pull- 100x10, 150x10, 180x10, 200x10 (stack)
BB Lunges- 135x20x4
TBar Chest Support- 45x12, 90x10, 135x10, 45x15
Hypers w/45 lbs- 10, 10, 10, 10
HS Iso Leg Curl (each side)- 25x12, 50x12, 75x12, 120x5, 75x8, 50x8

20 minutes on elliptical
10 minutes on bike

[AllDai]

Oh and I am really craving some pizza right now. Seems like that's all I've been thinking of. I like watching the travel channel before I go to bed but I may have to stop. Every night Man vs Food comes on and I get extremely hungry just watching it. No wonder people eat late at night. All of these "best places to eat" shows come on late at night and it makes you want to eat.

Dude, I watch the exact same show almost every night!! Haha, I don't know why I do..it's torture...but at the same time I can't stop myself from watching it. Weird.

[uSo02uSo]

Had my first real posing practice today with Brian Whitacre. I am going to be feeling it tomorrow. Very difficult! I have a long ways to go with posing and conditioning. I'm 16 weeks out but I am still carrying more bodyfat than I'd like. Today is an off day so I did 40 minutes HIIT cardio. Brian told me to step up the intensity.

10 minutes HIIT stepmill
20 minutes running uphill. Highest incline at 6.5 speed for 30 seconds and rest for 1 minute
10 minutes elliptical

Morning Weight 198 lbs

[uSo02uSo]

Dude, I watch the exact same show almost every night!! Haha, I don't know why I do..it's torture...but at the same time I can't stop myself from watching it. Weird.

Yeah I love the show but not at this point

[uSo02uSo]

8:00am - 30 minutes cardio

Chest & Triceps

DB Incline- 50x12, 75x12, 90x10, 100x8
HS Incline (each side)- 45x12, 90x10, 135x8
HS Seated Dips- 90x15, 180x15, 180x15
Cable Kick Backs- 20x12, 30x10, 30x10
HS Wide Press (each side)- 45x10, 90x10, 135x10
FreeMotion Cable Extensions (single arm)- 20x15, 25x12, 30x12
PeckDeck- 175x10, 220x10, 265x10, 190x8
Cable Extensions- 80x15, 100x12, 120x10, 150x8 (stack)

Finished with 15 minutes cardio

Morning Weight: 196.5 lbs

[uSo02uSo]

Off day

45 minutes HIIT cardio total
15 minutes stepmill
15 minutes running uphill
10 minutes elliptical
5 minutes cool down walking uphill

[uSo02uSo]

14.5 weeks out from NANBF Tulsa Natural. Still a long ways to go. The posing is terrible also

Weight: 197 lbs

[RichKnapp]

Have you been getting help on posing?

[uSo02uSo]

Have you been getting help on posing?

I just started meeting with Brian Whitacre on Sundays. He has posing practice for some of the guys that are competing at the Mr. Oklahoma State University and Southern States Classic. I can pull my lats out a lot more but it's hard to hold.

[uSo02uSo]

Off day

6:00am- Did 30 minutes on elliptical

I'm lowering my protein on all days to 325-350 on regular workout days and 300-325 on refeed days. I am having one refeed day of 250g carbs on my back, glutes, and hams day.

[fltallpaul]

I just started meeting with Brian Whitacre on Sundays. He has posing practice for some of the guys that are competing at the Mr. Oklahoma State University and Southern States Classic. I can pull my lats out a lot more but it's hard to hold.

You have help from Brian Whitacre and Kurt Wiedner...I hope you know how lucky you are.

Keep up the good work!

[uSo02uSo]

You have help from Brian Whitacre and Kurt Wiedner...I hope you know how lucky you are.

Keep up the good work!

Yeah they are both great guys and very willing to help. When I was in Blacksburg I trained with Kurt. Now I'm living in Oklahoma so I get to see Brian when I can. It's really nice to have two of the best natural bodybuilders willing to help me get started. I have a long ways to go but with help from them it should make things a little easier. Well I don't mean easy. Thanks and good luck to you.

[kcmoto]

Hey brother! Do you have a target weight for your cut? Did I miss that? Looking good btw.

[AllDai]

Yo man where's the updates? Everything going alright?

[Dnarts]

I'm doing my first contest too man, I'm in

[uSo02uSo]

Hey brother! Do you have a target weight for your cut? Did I miss that? Looking good btw.

I don't have a target weight right now. I'm just going to try and get as lean as possible and hold on to as much mass as I can. If I had to guess I'd say I'm going to come in around 183 lbs.

[uSo02uSo]

Yo man where's the updates? Everything going alright?

Hey man. Yeah everything is coming along slowly. Starting to see a little more changes. I've been busy with work and school so I haven't had time to post anything with tests. I'll start posting more now that I have time. Your progress pics are looking really good. I'm 14 weeks out from the Tulsa show and I'm not sure if I'll be doing the Washington show. We'll see when it gets closer.

[uSo02uSo]

I'm doing my first contest too man, I'm in

Cool man! Good luck.

[uSo02uSo]

Morning weight: 194.5 lbs

Been busy with school and tests and work. I'm going to start posting more again since tests are over.

I am 14 weeks out from the NANBF Tulsa Natural. Slowly seeing results come in. Strength and energy is still really good. I haven't hit that point to where I feel just beat and tired. A couple of the guys that I'm working out with competed and told me at some point that will hit me. I've also started to pick my intensity up when doing cardio since I'm under 16 weeks.

Current shows I'm planning on doing.
June 5, 2010 - NANBF Tulsa Natural
June 26, 2010 - NANBF Northwest Arkansas Natural
July 10, 2010 - NANBF St. Louis Natural

We'll see how everything comes along but the Tulsa show is the one Ive been planning on doing. I'm going to be in Cabo San Lucas June 6 - 11 with my wife so hopefully I can stay on track with the diet while I'm there.

Things are going to be very busy and crazy the months of May and June. My wife will be graduating from Med School at Virginia Tech and we will also be moving to St. Louis.

[uSo02uSo]

9:00am - 30 minutes cardio on elliptical

[uSo02uSo]

Smith Machine Super Wide Squats- 135x12, 225x10, 275x8, 315x4
HS Iso Leg Ext (each side)- 25x12, 50x12, 75x12
Leg Press Single Leg (each side)- 45x12, 90x12, 115x10
Seated Leg Curl (single leg)- 50x12, 70x12, 90x10, 110x10
Seated Calf- 90x15, 135x15, 135x15
Ab & Adductor- 130x12x3, 130x12x3
Horizontal Calf on machine leg press (single)- 50x12x3, 70x12x3

Finished with 15 minutes on elliptical

[uSo02uSo]

Off Day

5:45am - 45 minutes at spin class

Well I decided that I was going to get up early this morning and try a spin class. Today is my HIIT day and the spin class took care of that. It's a very good cardio and leg workout. The only thing was my butt was killing me for the first 20 minutes from the seat. After a while it kind of goes numb. Overall it was fun and I think I'm going to plan on doing this spin class every Wednesday to mix things up.

Morning weight: 194.5 lbs

[bustasinclair]

How'd I miss this journal....I'm in.

I've been searching for a prep coach or good BB'ing trainer locally for some time; do you know of any?

Looks like you've got plenty of time and ahead of schedule, great job! I'm gonna read the whole thread later today to get caught up.

[uSo02uSo]

How'd I miss this journal....I'm in.

I've been searching for a prep coach or good BB'ing trainer locally for some time; do you know of any?

Looks like you've got plenty of time and ahead of schedule, great job! I'm gonna read the whole thread later today to get caught up.

I'm working with a friend as an online client. His name is Kurt Weidner and I trained with him when I was in Blacksburg, VA. He is a WNBF Pro and keeps a blog on here under Animal76. I'm also working a little with Brian Whitacre out in Stillwater. He to is a WNBF Pro. Both have webistes.

brianwhitacre.net and kurtweidner.net

I workout at the Golds Gym on memorial. There's a trainer there that is really good and his name is Jeff Ingle. He has competed in natural bodybuilding shows and really knows his stuff. I try and workout with him when I can but other than that I usually workout on my own. Kurt really taught me a lot as far as how to workout and eat the right way.

[uSo02uSo]

Protein = 328 grams
Fat = 61 grams
Carbs = 86.5 grams
Total Cals = 2209

I tried a new thermogenic this morning made by Cellucor called D4 ThermoShock. Wow this stuff gives you great energy. It's almost to strong.

Current Supplements:
Scivation Extend. Great A+
USP Labs Jacked. Good energy
NDS Nutrition Muscle Phix. Really good for endurance
USP Labs Prime. Just finished taking this. A natural test booster. Didn't notice anything really. Maybe a little increase in strength.

[bustasinclair]

I'm working with a friend as an online client. His name is Kurt Weidner and I trained with him when I was in Blacksburg, VA. He is a WNBF Pro and keeps a blog on here under Animal76. I'm also working a little with Brian Whitacre out in Stillwater. He to is a WNBF Pro. Both have webistes.

brianwhitacre.net and kurtweidner.net

I workout at the Golds Gym on memorial. There's a trainer there that is really good and his name is Jeff Ingle. He has competed in natural bodybuilding shows and really knows his stuff. I try and workout with him when I can but other than that I usually workout on my own. Kurt really taught me a lot as far as how to workout and eat the right way.

Cool, thanks for the info man! I tried to get Denton Rimer (not sure if you've heard of him)to train me, but I think he prefers training women (can't blame him for that :D)

I agree this sport is quite lonely. I have a WO partner, but he's not into the BB'ing/nutrition side of it. It works out okay cause he keeps me pushing and we're actually doing a PL'ing meet in August.

When we got our membership at Platinum, we considered Golds.....wish we'd signed up there actually. We're always open to a 3rd training partner, but it's hard to find motivated people.

[vgalvan18]

Doing good so far man! Have you been to that new-ish Golds on 71st in BA? It seems to be right down the road from the one on Memorial. Looking good so far man, missed you the last couple weeks. Going to make it back this weekend?

[uSo02uSo]

Doing good so far man! Have you been to that new-ish Golds on 71st in BA? It seems to be right down the road from the one on Memorial. Looking good so far man, missed you the last couple weeks. Going to make it back this weekend?

Yeah the one in BA is really nice. I've been there a few times. I'm trying to lean out as much as I can. After that first session with Brian he told me to really pick the cardio up. I was definitely lacking in the leanness compared to everyone else. I'm planning on being there this Sunday. See you then

[uSo02uSo]

Chest & Triceps

DB Inc- 60x10, 80x10, 100x6
HS Incline (each side)- 45x10, 90x10, 135x6
Cable Extension Single Arm- 20x10, 30x10, 40x10, 50x10
Smith Incline (extra wide)- 135x10, 185x8, 235x6
HS Seated Dips- 180x12x3
HS Wide Bench (each side)- 45x10, 90x10, 135x8, 180x4
Incline Skull Crushers- 60x10, 110x8
Cable Kick Backs- 20x10, 30x10

45 minutes HIIT cardio:
15 minutes stepmill
15 minutes running uphill
15 minutes elliptical

[uSo02uSo]

Biceps & Calves

DB Preacher Curl- 30x12, 40x10, 45x10, 30x12
Seated Calves- 90x15, 135x12, 160x10
HS Preacher Curl- 45x12, 90x12, 135x10, 45x12 single arm
LegPress Calves (each side)- 135x12, 180x12, 225x10
BB Curl- 85x10, 85x10, 105x8
Horizontal Calves (single)- 70x12x4
Cybex Hammer Curls- 50x10, 70x10, 90x10, 50x10

Did a HIIT spin class today. I did a spin class the other day that was pretty tough but this one was even more difficult. Absolutely no resting the entire 45 minutes.

[Dnarts]

Current Supplements:
Scivation Extend. Great A+
USP Labs Jacked. Good energy
NDS Nutrition Muscle Phix. Really good for endurance



Why did you choose these? I'm wondering because I wasn't sure what to really supplement with during my prep except for the basics.. Glutamine, whey, bcaa's, creatine, fish oil

[uSo02uSo]

Why did you choose these? I'm wondering because I wasn't sure what to really supplement with during my prep except for the basics.. Glutamine, whey, bcaa's, creatine, fish oil

Extend is a really good BCAA drink and tastes really good. I'll mix it in with a gallon jug of water and drink it all day. Jacked is one of the only things that really gives me any noticeable increase in energy and the Muscle Fix is just something new that I tried and really liked the tiggly feel it gives you.

[uSo02uSo]

Back, Glutes, and Hamstrings

HS SLDL- 90x10, 135x10, 180x8
HS Iso Wide Lat (each side)- 45x12, 90x12, 135x10, 180x8
HS Iso Leg Curl (each side)- 50x10, 75x10, 100x10, 120x4
HS Iso High Row (each side)- 45x12, 90x12, 135x10
Leg Press w/feet high (each side)- 45x10, 90x10
Ab & Adductor- 110x10, 130x10

30 minutes on elliptical

[Dnarts]

Extend is a really good BCAA drink and tastes really good. I'll mix it in with a gallon jug of water and drink it all day. Jacked is one of the only things that really gives me any noticeable increase in energy and the Muscle Fix is just something new that I tried and really liked the tiggly feel it gives you.

Is jacked and Xtend calorie free? i don't have a preworkout right now because most of them have carbs/other stuff I don't really need, so I've been doing the coffee+creatine+arganine. I can see how a good tasting BCAA drink would be nice to have during the day as well.

[cheap710]

Thanks for posting this. Would be intrested to read more or possibly please contact me by email thank you

[uSo02uSo]

Is jacked and Xtend calorie free? i don't have a preworkout right now because most of them have carbs/other stuff I don't really need, so I've been doing the coffee+creatine+arganine. I can see how a good tasting BCAA drink would be nice to have during the day as well.

Yeah the jacked and xtend are both calorie free. No sugar and no carbs.

[AllDai]

Looks like everything is going good man, how many weeks out are you now? How do you like the new thermogenic? I just got USP Lab's OxyElite Pro and it's pretty good, you should look into it.

[uSo02uSo]

Looks like everything is going good man, how many weeks out are you now? How do you like the new thermogenic? I just got USP Lab's OxyElite Pro and it's pretty good, you should look into it.

Yeah Kurt told me about that thermo. I think I'm going to try it out. Right now I'm 12 weeks out. I haven't had time to post much with work and school. I'm going to try and keep up with everything from now on. Prep is coming along pretty good. I'm also doing a HIIT spin class to really kick my cardio up. I'm slowly seeing more results every week so that's good. Looks like your prep is coming along pretty good too.

[uSo02uSo]

Morning weight: 192 lbs

Back & Shoulders

HS Iso Wide Lat Pull (each side)- 45x12, 90x12, 135x10, 180x4
HS Shoulder Press (each side)- 45x15, 90x12, 135x8
Close Grip Cable Row- 100x12, 150x10, 200x8 stack, 80x8 single arm
DB Front Raises- 40x12, 45x10, 50x8
HS Shrugs (each side)- 90x10, 135x10, 180x8
Tbar Chest Support- 45x10, 90x10, 135x10, 180x4
Peck Deck Rear Delt- 115x10, 130x10, 145x8

[RichKnapp]

Looks good bro. Hang in there. ;)

[uSo02uSo]

Looks good bro. Hang in there. ;)

Thanks!! I'm 11.5 weeks out right now from my first show. I'm doing the NANBF Tulsa Natural June 5th and the NANBF St. Louis Natural July 10th. I'm excited and can't wait. I'm finally seeing more results which is really cool to see.

[uSo02uSo]

Morning weight: 193 lbs

I did legs today but didn't write anything down. It was a pretty good workout and the energy was decent. I worked out earlier than what I usually do so that could have been the reason since I didn't have a lot of food in my system.

15 minutes on elliptical
15 minutes hill sprints on treadmill. Highest incline level 15 @ speed 7.5

[uSo02uSo]

Off Day

5:30am - 45 minute spin class

Protein = 336.6
Fat = 49.4
Carbs = 84.3
Total Cals = 2142

[uSo02uSo]

9:00am - 30 minutes on elliptical

Biceps & Calves

DB Preacher Curl- 25x15, 35x10, 40x10, 45x10
Seated Calves- 115x12x3
HS Preacher Single Arm- 45x10, 55x10, 70x10
Leg Press Calves- 180x12x3
EZ Bar Curl- 100x10x3
Horizontal Calf Single- 70x10x5
DB Preacher Hammer Curl- 25x10, 30x10, 35x10, 40x8

[uSo02uSo]

9:00am- 30 minutes cardio on elliptical

Chest & Triceps

Incline Smith Press- 135x12, 225x10, 245x8, 185x8 (hands placed all the the way out on this last set)
Cable Extension Single Arm- 30x12, 40x10, 50x10
Rev Cable Extension Single Arm- 30x12, 40x10, 40x10
HS Incline (each side)- 45x10, 90x10, 135x6
Incline Skull Crushers- 80x10, 100x10x2
Peck Deck- Didn't record
HS Wide Press (each side)- 90x10, 135x8, 180x4
Cable Extension- 80x12, 100x10x2, 80x10

Finished with posing and 10 minute HIIT elliptical

[RichKnapp]

Hows the posing coming?

[uSo02uSo]

Hows the posing coming?

Posing is not where it needs to be yet. I'm still working on it with Brian Whitacre and a guy at the gym I'm at that's competed before. It's very difficult to breath and hold the poses. Any suggestion on how to overcome that issue? When I blow out I can see a lot more definition everywhere but I can only hold that for a short time.

[RichKnapp]

Posing is not where it needs to be yet. I'm still working on it with Brian Whitacre and a guy at the gym I'm at that's competed before. It's very difficult to breath and hold the poses. Any suggestion on how to overcome that issue? When I blow out I can see a lot more definition everywhere but I can only hold that for a short time.

lol thats were practice ,practice, practice comes in.

[AllDai]

Posing is not where it needs to be yet. I'm still working on it with Brian Whitacre and a guy at the gym I'm at that's competed before. It's very difficult to breath and hold the poses. Any suggestion on how to overcome that issue? When I blow out I can see a lot more definition everywhere but I can only hold that for a short time.

The breathing is definitely tough to figure out. I don't remember exactly what Kurt told me, but I'm pretty sure you want to take small breaths and hold it in for about three seconds and then blow out and keep it controlled. I believe the key is small controlled inhales.

[zcholla]

Stick to it man you're getting alot better. and Posing is something that just takes along time to get down. As long as you keep listening to Brian and Kurt then you wll get there. We'll have another meeting next week on the the 28th. You should try and get Jeff to get up here with you.

[uSo02uSo]

Stick to it man you're getting alot better. and Posing is something that just takes along time to get down. As long as you keep listening to Brian and Kurt then you wll get there. We'll have another meeting next week on the the 28th. You should try and get Jeff to get up here with you.

Thanks man! It's hard to keep up with you guys there in Stillwater. I'm planning on being there and I think Jeff and another figure girl is coming with us. See you Sunday

[uSo02uSo]

The breathing is definitely tough to figure out. I don't remember exactly what Kurt told me, but I'm pretty sure you want to take small breaths and hold it in for about three seconds and then blow out and keep it controlled. I believe the key is small controlled inhales.

I'll try that out and see how it goes. Thanks!

[uSo02uSo]

Off Day

Morning Weight: 190.5 lbs

15 minutes hill sprints on treadmill. Was going to do more but my knee was really bothering me. I'll make up for it tomorrow morning at my spin class.

[uSo02uSo]

5:30am- 45 minute spin class

Macros for today

Meal 1- Whey 1 scoop
Meal 2- Egg Whites 1.5 cup
Oats Dry- 3/4 cup
Broccoli 4 oz
EFA 2
CLA 1
Meal 3- Chicken 4.5 oz
Broccoli 4 oz
Almonds .5 oz
EFA 2
CLA 1
Meal 4- Chicken 4.5 oz
Broccoli 4 oz
EFA 2
CLA 1
Meal 5- Preworkout- Whey 2 scoops
Oats Dry 1 cup
Spectrum Organic Flax .5 tbs
Broccoli 4 oz
EFA 2
CLA 1
Meal 6- Whey 2 scoops
Sweet Potato 6 oz
Meal 7- Tuna 2 cans
Spinach Raw 2 cups
Meal 8- Egg Whites 1 cup
Natural Peanut butter .5 tbs

Total Macros: Protein = 343.2, Fat = 53.2, Carbs = 165.8

[uSo02uSo]

9:00am- 25 minutes stepmill at level 10

Morning weight: 189 lbs

DB Incline- 75x20, 90x12, 100x12, 85x15, 75x10
HS Incline (each side)- 70x15, 115x12, 115x12, 115x10, 115x8
Dips- BWx10x5
Cable Flys- Forgot to keep track of this one

Wanted to keep this one short but focus on the negatives on everything. Very strict form on everything. Strength and energy was not good today for some reason. This was the first time I've really felt like crap.

[uSo02uSo]

I am 10 weeks out from my first show NANBF Tulsa Natural on June 5, and 15 weeks out from NANBF St. Louis Natural on July 10

[uSo02uSo]

Off Day

Went to Stillwater today to work on posing with Brian. I'm seeing more results so that's always a good sign.

Morning weight: 189 lbs

[uSo02uSo]

9:00am- 20 minutes on stepmill @ level 10, 5 stepmill sprints @ level 20, 10 minutes elliptical

Morning weight: 188-189 lbs

Shoulder & extra triceps
HS Press (each side)- 45x15, 90x12, 135x8
Smith Machine Press- 135x12, 185x10, 235x6, 135x10
DB Side Laterals- 25x10, 30x10, 35x10, 40x8, 20x6 with 8 second negatives
DB Front Raises- 30x10, 35x10, 40x10, 20x10 with 8 second negatives
Peck Deck Rear Delts- 115x10, 130x10, 145x10
Rope press downs- Didn't keep track

Finished with 15 minutes on elliptical

[uSo02uSo]

Macros

Protein = 335
Fat = 61
Carbs = 151
Total Cals = 2509

I had an 8 oz steak added in today which was a nice addition.

[uSo02uSo]

Haven't posted in a while. Been busy and really focusing on my prep. Today I had a killer leg day. One of the most difficult I've had in a long time. Right now I'm 6.5 weeks out from the Tulsa show and 12.5 weeks out from the St. Louis show. My conditioning is starting to show a lot more and I feel like I'm keeping a lit of my muscle which is great. I've not hit that point where I just feel like crap and no strength yet like a lot of people say they do. My current weight is 186 lbs.

•BB straight leg deadlift - 225x15, 275x12, 315x12, 315x8, 225x12
•Seated leg curl - 90x15, 110x10, 150x10, 190x10, 210x8, 110x8
•Leg Press (each side) - 180x45, 225x30, 270x25, 315x15, drop set to failure - 315, 270, 225, 180, 135 didn't keep track on this drop set because I was in to much pain but good pain.
•Smith Wide Squat - did not record because I was dead at this point

[uSo02uSo]

Off Day

30 minutes on elliptical

[uSo02uSo]

I just got the new Scivation Quake and it's really good. I've been using USP Labs Jacked, Scivation VasoCharge, and Quake is very comparable to both. Yesterday was my first time taking it and it was before cardio. I'll see how it holds up today when I do legs focusing on quads.

Good luck to all the competitors at the Southern States Classic today.

[uSo02uSo]

Here are some pictures I took today. I'm 6 weeks out from my first show and 11 weeks out from my second show. I still have a long way to go to get lean enough. My legs are my weak point but I'll fix that when I get back into offseason. Since this is my first time competing I guess I have to start somewhere.

[uSo02uSo]

More pictures

[vgalvan18]

?????!??!!!?!?!??? Ready man!? Im going to be there!

[uSo02uSo]

?????!??!!!?!?!??? Ready man!? Im going to be there!

I'm getting there. Not quite as lean as I'd like to be for this show but it's my first one so it'll be ok I guess. My next show is a little less than 6 weeks from now in St. Louis.

[uSo02uSo]

Well I haven't posted anything in a quite some time. I am 5 days out from my first show ever and I'm getting nervous. I'm also less than 6 weeks out from the bigger show in St. Louis. I'll post some of the results and pictures from the show as soon as I get them. The Tulsa show sounds like it's going to be a good turnout compared to previous years. It's getting bigger and better known in the area which is great since it's a 100% natural show.

[uSo02uSo]

Well it's the day before my first show. I just finished my last workout this morning and now it's time to relax until my polygraph today. Competition starts at 10am tomorrow.

[AllDai]

Good luck, you're gonna have a blast up there on stage!

[uSo02uSo]

Well I just got back from Cabo. I left the day after my show so I've not had anytime to post anything. I took 2nd at my first show in novice. Gives me something to work on for my next show sometime in 2012. I'll post picture when I get home. I'm at the airport in Dallas so I have no access to post pictures yet. Offseason!

[AllDai]

Congrats man!