First Comp

[Big G6]

I have been playing around with bodybuilding for a few years now. This past year I decided it was time to get serious. So I have begun my prep for the Texas Shredder on April 24 in Austin,TX. Hopefully this log will help keep me on track and elicit some constructive criticism from the experienced like Oak, Quelly, and the like. I have been reading and learning all I can from everyone on here including what not to do.

Here is a breakdown of my daily diet for the most part.

5:30am Preworkout 10grBCAA WaxyMaize 1/4Cup oats 10Pro/30CHO/2.5Fat

7:45am Postworkout 2 Iso Whey 1/4 Cup oats 55Pro/20CHO/2.5Fat

10:00am Breakfast 6Egg Whites 1WholeEgg 1/2 Cup Oats 33Pro/30CHO/8Fat

12:30pm Lunch 5oz Chicken 1 Cup Rice 1 Cup Brocoli 50Pro/46CHO/8Fat

2:30pm Mid Snack 1 Whey 1/4 Cup Oats 27Pro/17CHO/2.5Fat

4:00pm PreCardio 10gr BCAA Preworkout Drink 10Pro/10CHO/0Fat

6:00pm Dinner 5oz Chicken Salad 45Pro/10CHO/5Fat

7:30Pm Snack 3ozChicken or 1Whey Cabage 25Pro/5CHO/3Fat

9:30Pm LastMela 1 1/2 Casein 10BCAA Flax 45Pro/5CHO/8Fat


Totals for the day come in around 300Pro/175-200CHO/40-50Fat and 2250-2450 cals.
I raise and lower the carbs and fat depending on how I feel after my workouts and at midday. I may add in some peanut butter and an extra bowl of oatmeal. Usually I lower my carbs by 50-75grams on nonworkout days and on cardio only days with calories around the 1900-2100 range. This all depends on how fast I have been losing throughout the week and by how I feel.

Workout schedule is as follows;

Monday Chest 20min cardio in the morning and 30min cardio afternoon.

Tuesday Back/Bi 20min cardio in morning and 20min cardio afternoon.

Wed 40min cardio morning Abs 30min cardio afternoon

Thurs Quads morning Hams/Calf afternoon sometimes 20min slow cardio

Fri Shoulders/Tri 20min cardio morning Forearms/Abs 20-30min cardio afternoon

Sat 40min cardio morning

Sun Rest


I try and keep cardio to a minimum and back off again according to how fast I am losing or will increase slightly if slow loss. I try to do as little cardio as possible for fat loss and lose through diet first. I feel much fuller and stronger this way without over taxing my body. I would prefer to do less cardio, but I am more endo in my fat storage so I have to do it every day. My job also is very sedentary for the most part so I don't burn as much calories throughout the day. I am a Southern Baptist Pastor and most of my time is studying or making visits with people. No physical strain there, but emotionally it can tire you.

Here are my current stats.

5'11" 218lbs Bodyfat around 13%
Waist around belly button 36"
Neck 17.75
Arms 18.25
Thighs 26.75
Calves 16.75

[Big G6]

Here is a link to me posing today. This was taken after a heavy leg workout this morning. The legs were fully pumped so the quad separation was not there in the video. Look forward to the comments. I know my posing was not the best. I was just going through them quickly and trying to catch my breath after working out.

http://www.youtube.com/watch?v=80h7RMfu6Pg

[Quelly]

Here is a link to me posing today. This was taken after a heavy leg workout this morning. The legs were fully pumped so the quad separation was not there in the video. Look forward to the comments. I know my posing was not the best. I was just going through them quickly and trying to catch my breath after working out.

http://www.youtube.com/watch?v=80h7RMfu6Pg

looking good as far as development and how far along you are, but I would definitely recommend getting a posing coach. Couple things I can probably help you with just by typing: watch yourself do your lat spread, see how you spread, then lean back, and then when you lean back you lose the full spread? Try to keep that spread as you lean back, just lean back at the waist.
Also sit down a lot more on your side poses, and jam your back leg into your front leg to make it look larger and to bring out your hammie separation.
Also, practice your symmetry round and record that too. Front relaxed you spend more time in than any other pose

[Big G6]

looking good as far as development and how far along you are, but I would definitely recommend getting a posing coach. Couple things I can probably help you with just by typing: watch yourself do your lat spread, see how you spread, then lean back, and then when you lean back you lose the full spread? Try to keep that spread as you lean back, just lean back at the waist.
Also sit down a lot more on your side poses, and jam your back leg into your front leg to make it look larger and to bring out your hammie separation.
Also, practice your symmetry round and record that too. Front relaxed you spend more time in than any other pose

Thanks Quelly. Yea I saw the lat spread and it is not how I normally do it. I was so tired that morning after doing legs and I had already taken some other vids that were not as good. I will definitely pay more attention in the future. I will practice the side pose changes you recommended. I never would have thought about bringing the legs into each other like that. I appreciate all your help.

[Big G6]

Had a good shoulder and tri workout this morning. Mostly just high reps to let my shoulders recoup and to get them really pumped. I think sometimes the shoulders get overly taxed from heavy bench and then you go and hit them heavy with presses. Feels like they never get to fully recover. Really felt good today and got a great pump. I am trying to really get a good feel of the muscle and contract it really hard. Rested very little between sets to make it even more taxing.

I only count the plates for the weight on smith machines.

Smith Machine Overhead Presses; 50x15,100x15,170x12,12,100x15,50x12
Dumbbell Presses; 50x15,40x12,30x12,20x12,15x12
Side Laterals; 20x15,15,15,15, 45x8,8
Front raises; 20x15,15,15,12
Around the Worlds; 20x12,12
Upright rows; 75x12,12,12,12
BB Shrugs; 135x15,15, 225x12,12, 135x12,12

Triceps Kickbacks; 20x12,12,12
One arm overhead Triceps extension; 45x10,10,10
Rope Press downs; 65x15,15,12,12
Overhead Extensions w/ Rope; 65x12,12,12

Workout was really good and all though the weights were light they were intense. I basically went from set to set with only 20-30 seconds rest between sets and exercises. This really got the heart going and the blood really pulled into the muscles. Light weights at a higher volume are always more painful than the heavy sets for me.


Diet for the day will basically be the same everyday. Macros of 300Pro/175-200CHO/40-50Fat. As long as I get my macros in that is the key, but also that they are quality foods. I will substitute in a serving of low fat ice cream or some chocolate on occasion especially on leg days.

[Big G6]

35 minutes of morning fasted cardio is done. I was planning on laying off the cardio today, but somebody made a late night run for some cake and ice cream. I refrained from eating too much and kept it reasonable. So, I had to make sure I used up some of that extra sugar from last night. Might as well enjoy the little treats for now, but in another month there will definitely be no more cheating. For now the fat loss is good and losing 2-3lbs a week and still staying strong.

Getting ready to take the wife out for a day of shopping. I need to get some wrestling shoes or chuck's for my squats. I have been squatting barefoot some days and really want something to give me some more support and grip. I never noticed how much my running shoes cause me to roll forward when deep squatting till I video taped myself. What a diff flat footed makes on power out of the hole. Also, there is less torque on the knees. All that squishy sole is not for heavy squats.

[Big G6]

Did a little cardio for 25minutes prior to church. Church was great and the preaching wasn't too bad either. Just enjoying the afternoon before the evening service. Hope everyone has a great Sunday...

[zmcdole]

I would be careful with the amount of volume that you're doing. In other words, its seem like you're doing lots of reps and really light weight. In my mind doing this while dieting is a quick way to burn up all your muscle. I would try and lift heavier more often than not (6-8 rep range).

Oh, and I would go ahead and cut out all cheating right now. Yeah, you seem to be in pretty decent shape, but any cheating at all is only gonna take a few steps back from being your absolute best. On contest day you're gonna ask yourself "I wonder what I would have looked like if I hadn't cheated at all?" Just throwing that out there.

[Big G6]

I would be careful with the amount of volume that you're doing. In other words, its seem like you're doing lots of reps and really light weight. In my mind doing this while dieting is a quick way to burn up all your muscle. I would try and lift heavier more often than not (6-8 rep range).

Oh, and I would go ahead and cut out all cheating right now. Yeah, you seem to be in pretty decent shape, but any cheating at all is only gonna take a few steps back from being your absolute best. On contest day you're gonna ask yourself "I wonder what I would have looked like if I hadn't cheated at all?" Just throwing that out there.

I hear you on the cheating and have been cutting it back quite a bit. I eat way less on my cheats now and am trying to slowly ween myself. Defineitley understand the whole looking back and wondering thing. I already set the end of this month as my last month for any cheating. Anything in the future will be more along the line of refeeds with quality foods only.

Thanks for the insight ZM.

As far as the volume goes, 90% of my training is always heavy and in the 8 rep range. I have been beating my shoulders up and they needed a little break so I threw that in. My shoulders appreciated the break and so did the rest of my body. Yea if I did that every workout I would be a noodle. Even when I am maintaining if I go 2 weeks and lift light I am hurting on my first heavy week back.

[zmcdole]

I hear you on the cheating and have been cutting it back quite a bit. I eat way less on my cheats now and am trying to slowly ween myself. Defineitley understand the whole looking back and wondering thing. I already set the end of this month as my last month for any cheating. Anything in the future will be more along the line of refeeds with quality foods only.

Thanks for the insight ZM.

As far as the volume goes, 90% of my training is always heavy and in the 8 rep range. I have been beating my shoulders up and they needed a little break so I threw that in. My shoulders appreciated the break and so did the rest of my body. Yea if I did that every workout I would be a noodle. Even when I am maintaining if I go 2 weeks and lift light I am hurting on my first heavy week back.

Ok I see. Plan sounds good. Good luck.

[AustrianOakJr]

Hey Brother....just saw your thread. I would agree with Quelly that your overall development looks really good. If you can get into proper conditioning, you will do well.

Couple things....first on the posing.....I would definately be working on that daily. If you cant hire a coach, continue posting pics and vids and taking the constructive criticism into practice. There are several things with your posing that will need attention, but the first that sticks out to me is the rear poses. I agree with Quelly on the lat spread. But, also, that rearward spiked leg should be bent with the knee tweaked outward. Kind of sit down a bit. Up on your toes! And what you want to do is is kind of claw at the floor with your foot to build some resistance to where you can kind of do a leg curl and pop that ham and squeeze your glutes. That should all be nice and tight back there and you should be squeezing the heck out of those hams and glutes. If you look at the progress pics in my bodyspace, towards the end, there is a pic of a rear lat spread.....not that I am the best example of great posing.....but you can kind of see what im talking about at least.

Second....in regard to your diet.......Personally, I would lower your protein and up the carbs. Those carbs are essential to keeping the metabolism running full blast. Carbs are more protein sparing than protein and keeping the carbs as high as you can while maintaining safe levels of protein and fat will help you diet most efficiently. Also, I read "cheats" somewhere. Erase that word from your vocab. Dump the cheats.....there is no room for them in a contest prep. And dont take this the wrong way, but you are a little behind for 15 weeks out, so you have to be on the ball for the next 4 months. You do need to REFEED. But thats much different than a cheat. Hit me up if you need some help figuring your refeed numbers.

I wish you luck....like I said, you've got the build to do very well. Lets get the conditioning dialed and take it!

[Big G6]

Hey Brother....just saw your thread. I would agree with Quelly that your overall development looks really good. If you can get into proper conditioning, you will do well.

Couple things....first on the posing.....I would definately be working on that daily. If you cant hire a coach, continue posting pics and vids and taking the constructive criticism into practice. There are several things with your posing that will need attention, but the first that sticks out to me is the rear poses. I agree with Quelly on the lat spread. But, also, that rearward spiked leg should be bent with the knee tweaked outward. Kind of sit down a bit. Up on your toes! And what you want to do is is kind of claw at the floor with your foot to build some resistance to where you can kind of do a leg curl and pop that ham and squeeze your glutes. That should all be nice and tight back there and you should be squeezing the heck out of those hams and glutes. If you look at the progress pics in my bodyspace, towards the end, there is a pic of a rear lat spread.....not that I am the best example of great posing.....but you can kind of see what im talking about at least.

Second....in regard to your diet.......Personally, I would lower your protein and up the carbs. Those carbs are essential to keeping the metabolism running full blast. Carbs are more protein sparing than protein and keeping the carbs as high as you can while maintaining safe levels of protein and fat will help you diet most efficiently. Also, I read "cheats" somewhere. Erase that word from your vocab. Dump the cheats.....there is no room for them in a contest prep. And dont take this the wrong way, but you are a little behind for 15 weeks out, so you have to be on the ball for the next 4 months. You do need to REFEED. But thats much different than a cheat. Hit me up if you need some help figuring your refeed numbers.

I wish you luck....like I said, you've got the build to do very well. Lets get the conditioning dialed and take it!

Oak thanks for the advice. I tried to go higher on the carbs, but the fat loss was so much slower. My life is pretty much sedentary so I don't use up as much energy as others. I am actually eating more carbs now than I have in the past. I am amazed at how others can eat so many carbs and lose fat. I am more of an Endo in that area. If I were to change again I am afraid that I would gain fat or slow down again. I am more or less following Layne's contest prep guidelines.

For the cheats I have really been contemplating stopping. Between you and ZM's comments I guess it is time to just suck it up. You said I was behind for 15 weeks out. I kind of feel that way, but at the same time feel I am on track. However, I know everyone says not to underestimate bodyfat needed to be loss. You know better than me since you have been there and have the experience. I welcome these types of remarks and I won't take it the wrong way. The truth is the truth even if it hurts it is still the truth. Can you give me a specific assessment of how I look bodyfat wise and where I should be now.

Thanks again for the insight. I have been reading and following your threads and have learned a lot. I will definitely practice some more and take pics for more "criticism". Keep it coming I can take it and need it.

[AustrianOakJr]

Oak thanks for the advice. I tried to go higher on the carbs, but the fat loss was so much slower. My life is pretty much sedentary so I don't use up as much energy as others. I am actually eating more carbs now than I have in the past. I am amazed at how others can eat so many carbs and lose fat. I am more of an Endo in that area. If I were to change again I am afraid that I would gain fat or slow down again. I am more or less following Layne's contest prep guidelines.

For the cheats I have really been contemplating stopping. Between you and ZM's comments I guess it is time to just suck it up. You said I was behind for 15 weeks out. I kind of feel that way, but at the same time feel I am on track. However, I know everyone says not to underestimate bodyfat needed to be loss. You know better than me since you have been there and have the experience. I welcome these types of remarks and I won't take it the wrong way. The truth is the truth even if it hurts it is still the truth. Can you give me a specific assessment of how I look bodyfat wise and where I should be now.

Thanks again for the insight. I have been reading and following your threads and have learned a lot. I will definitely practice some more and take pics for more "criticism". Keep it coming I can take it and need it.

Hey, no problem.....glad to help. On the carbs.....did you lower your protein or just add the carbs? If youre lowering the protein, and raising the carbs equally, the energy input is the same. Arguably it could be slightly different, but it should be negligible. But, the key is whatever works for you.....if this ratio has you losing a couple lbs a week, stick with it. But, I would definately be doing the refeeds starting after a few weeks of strict dieting.

As for the bodyfat, I dont like to throw out numbers. I honestly dont know what BF% you are. You will come in competitively if youre diligent in your dieting and training. Just keep in mind, that there are guys who start their diet with a full set of abs, separation in their quads and striation in their upper body.......and they start at 25 weeks out. You could potentially be up against that kind of conditioning. Heck, im still learning the lesson.....lean takes home the hardware. Its very easy to underestimate your bodyfat......never underestimate your ability to underestimate!

[Big G6]

Hey, no problem.....glad to help. On the carbs.....did you lower your protein or just add the carbs? If youre lowering the protein, and raising the carbs equally, the energy input is the same. Arguably it could be slightly different, but it should be negligible. But, the key is whatever works for you.....if this ratio has you losing a couple lbs a week, stick with it. But, I would definately be doing the refeeds starting after a few weeks of strict dieting.

As for the bodyfat, I dont like to throw out numbers. I honestly dont know what BF% you are. You will come in competitively if youre diligent in your dieting and training. Just keep in mind, that there are guys who start their diet with a full set of abs, separation in their quads and striation in their upper body.......and they start at 25 weeks out. You could potentially be up against that kind of conditioning. Heck, im still learning the lesson.....lean takes home the hardware. Its very easy to underestimate your bodyfat......never underestimate your ability to underestimate!

I lowered Protein a bit, but I probably didn't lower enough. I will definitely work on the carbs next time around. Honestly I have been more on the Keto side of things in the past. I believe this actually caused my metabolism to slow down a bit. However, it is a little faster than before and the carbs are definitely better. I am fuller muscle wise and have greater energy output. I guess you could say I have been working to reset my metabolism and my bodies mode of burning food for energy.

I understand about the body fat. I actually began back in June losing all my weight I had gained from taking nearly 2 years off of serious training and just ate what ever I wanted. Got up to around 260-270 at times. So I have been losing and recomping since then. For Next year I have made a promise to stay around 10-12% all year. Definitely am getting tired of cutting for so long, but that is what you get for becoming a fat body...LOL...

I agree with you when you said "never underestimate your ability to underestimate!" This is so true. Thanks again for the encouragement and insight.

[Big G6]

BB Incline Press 135x10,10; 225x10, 315x8, 365x5, 315x8,275x8,225x8,135x8
Incline Flies 85x10,10,10 (Heaviest dumbbells we have.)
Machine Decline Press 200x15,15,12 (This is on a cable stack and only has 200lbs)
Machine Flies 90x12, 120x12,150x12
Dips Body-weight x 12,12,12




International chest day of course. Had a good workout and kept the weights heavy. Didn't have as much strength as normal, but not too far off. My triceps were still a little tight from all the volume on Friday. Also, just felt a little tired from the busy weekend. Followed up my workout with 20 minutes cardio and went back this evening and completed 30 minutes more of cardio.

Started practicing the posing. Holding the poses is a workout on there on. I now understand why everyone says to practice them so much. I definitely need to incorporate more posing time into my workouts. Looks like Wednesday and Saturdays are going to be those days to practice posing.

Overall a very good day and kept the diet on track. 290Pro/217CHO/45Fat 2400Calories.
Hopefully I will feel more energetic and stronger tomorrow for back/bi day.

[RichKnapp]

I hit pose practice every off days even harder than on days. Kind of like a light W/O. ;)

[Big G6]

I hit pose practice every off days even harder than on days. Kind of like a light W/O. ;)

Rich that is what I am going to do. MY Wed and Sat are my cardio only days. Light workout right, more like a heavy workout. I would rather workout to failure for hours before doing the posing routines. I never knew how much contraction was involved in all the poses and not just one muscle, but all of them. I spent about 20 minutes today and was sweating like crazy and shaking like a scared school girl.

[RichKnapp]

Rich that is what I am going to do. MY Wed and Sat are my cardio only days. Light workout right, more like a heavy workout. I would rather workout to failure for hours before doing the posing routines. I never knew how much contraction was involved in all the poses and not just one muscle, but all of them. I spent about 20 minutes today and was sweating like crazy and shaking like a scared school girl.
You will find the more you practice the easier it gets. Just do your self a favor. Make sure you practice GOOD poses so it becomes second nature, and you won't have to break bad habits later. ;)

[Big G6]

Sorry I didn't get to post this Tuesday I was really busy. The Back workout was decent, but still felt a little week from the busy weekend and heavy chest day. Also, I haven't gotten the best sleep lately. This morning though I woke up well rested and feeling back to 100%. This figures since it is a cardio only day which I just enjoy so much. Here is the workout from Tuesday.


Wide Grip Pullups Bodyweight x 12,10,8,8
BB Rows 135x15, 225x8, 275x5, 225x8,135x15
DB Rows 85x10,10,10
Rope Pulldowns 75x12,125x12,150x10 I do this standing slightly bending forward and stretch the lats and pull back with the elbows.
Reverse Cable Flies 35x12, 50x12, 60x10

EZ Bar Curls 75x12,125x8,175x6,125x8,75x8
Seated DB Curls 45x12,12,12 Limited rest between sets
Cable Machine Curls 100x12,10,75x10,50x10 Drop Sets
Standing DB Curls 35x10, 55x8,6 30x10


Overall the workout was good and the diet was on point for the day. Hopefully all my energy and strenght will be back for Thursday's leg workout.

[Big G6]

The all dreaded leg day was actually quite good. I tried a little hypertrophy workout routine today from Sporto's leg workouts. I really liked it and could feel the blood pumping into the muscle quickly. I really needed the lighter weight too since I have twinged my growing a little from squats last time. For some reason my groin is always really tight and when I squat deep it really puts a strain on it. I believe part of that is from the bulging disks in my back that keep my legs a little tighter than normal. Either way it is just something I have had to deal with and work around.

Overall felt really good and my energy and strength were back to normal. I had been rundown the last 2 workouts and just felt tired and weak, but today I was all energized. I still felt great despite waking up about an hour early this morning. I just woke right up and was ready to go. It is strange how the body goes through these cycles sometimes.


SLD/RDL 275x10,10
Hack Squats 6plates x10; 8 plates x 10,10
Leg Extensions 200lbs x10,9
Leg Curls 80x10, 100x10
Abductor machine 100x10, 135x10
Standing Calf Raise 325x10, 365x10
Seated Calf Raise 4plates+25 x 10,10


I wish I could go heavier on the SDL but my lower back takes a beating and with bulging disks I have to be careful. I try like crazy to force my hams to do the work, but I still feel it in my back. Hopefully with time and some practice I can get less focus on the lower back.

Also, on the hack squats I see everyone doing like 10-14 plates for reps. Perhaps it is the machine we have, but 8 plates was really hard and I grunted the whole time. The machine is old and feels sticky the more weight you add. Plus you just don't set in it well. I may have to sneak to another gym and see if I am stronger on theirs or if I am just a weakling on hacks. Either way these always put a hurting on me.

This afternoon I will go back and do 30minutes of cardio. Hopefully my legs will be good and recoup by then. I have to pick up the pace just a tad to lose a little more this week to not get behind the curve.

[Flex500]

Here is a link to me posing today. This was taken after a heavy leg workout this morning. The legs were fully pumped so the quad separation was not there in the video. Look forward to the comments. I know my posing was not the best. I was just going through them quickly and trying to catch my breath after working out.

http://www.youtube.com/watch?v=80h7RMfu6Pg
you look great man just keep practicing the poses...it makes a big difference. Your older and more mature was when I started competing but don't take offense when others give posing advice (not assuming you would just a bit of advice that held me back). Sometimes when you look in the mirror you think your doing it right but small adjustments in arm or leg position end up making a world of difference.

That doesn't mean you should follow everyone's advice but some good dudes on here.

Good luck I'll be watchin!

[Big G6]

Workout today was awesome. i really felt good and got a nice pump in the shoulders. My shoulder joints are healing nicely. I changed my routine to push shoulders later in the week after chest. Also I used to do shoulders with backk, but now they are primary with tris secondary. This has also helped to bring out better shoulder development. I should have done this years ago, but sometimes you become creature of habit.


Smith Shoulder Press 135x15,15(warmups) 225x10, 255x10, 275x8
Side DB Lateral Raises 40x10,10, 55x8
Front DB Raise 35x10,10
Upright Rows 95x12,12
BB Shrugs 275x10,10

Close Grip Bench 225x10,10,10
Incline Skull Crushers 125x10,10
Rope Triceps Press Down 175x10,10,10

20 Minutes of cardio after morning workout and then 30 minutes in the evening. Today was good a day and really felt my shoulders all day. Diet is still holding steady and so far down about a 1.5lbs this week. Hopefully another pound will be lost by Monday weigh in.

[Big G6]

I know it has been a while since last posting. Things were getting pretty crazy with doing a house remodel, being a pastor and working on my masters. All that combined with figuring out the whole contest dieting and such really is a load. However, things have been going fairly well and now I am 24 days out. I am getting a little anxious and also ready to get this one over.

Here are some recent pics taken over the weekend. The lighiting on some are off and don't show the detais as well, but you can get the basics. I would have liked to be a little more ahead, but that will be next time. I also upped my cardio for this last few weeks to help shed a little extra fluff and tighten up more. Next time will be better. Over all this has been the best thing I have done. I have really learned a lot about my body and nutrient needs. I will never do keto again and now enjoy eating lots of carbs and still losing weight. Also, get to see how my diet is really affecting my workouts. You know when you don't eat all your macros that day and suffer in the gym. Just have to get ready to get on stage and see how that works. I didn't get to go to a show so I am kinda in the dark to the whole contest day. Oh well I will find out in 24 days.


http://s1004.photobucket.com/home/bigg6/recentuploads?view=slideshow

[Big G6]

bump