Tyler's Countdown to Contest with Dr. Joe!

[viarstm]

First off, I'll give you a little background on myself. I am twenty-three years old and will be graduating from Auburn University, with a degree in Exercise Science, in May. Outside of hunting and the outdoors, fitness and nutrition are my passions. I have been training hard for five years with the thought of competing in the back of my mind. Well now it has become a reality. As of Monday, I started my pre-contest diet and I am happy to say, Dr. Joe is my ringleader. I am currently approaching nineteen weeks out and feel a little leaner already. I am hoping to compete in the OCB Heart of Ohio show on August 7, and or the NGA Steel Valley Championshiops on August 14.

I want to hear everyone's comments, feedback, and/or their own progressions. It begins NOW!!

http://bodyspace.bodybuilding.com/img/user_images/growable/2010/03/28/17841312/progresspic/1KWNDsJdHhUpT05BoEutzg69pqLvx1173.jpeg

http://bodyspace.bodybuilding.com/img/user_images/growable/2010/03/28/17841312/progresspic/1nA2FhHtW6lRh11UsjqmkAznPudUD425.jpeg

http://bodyspace.bodybuilding.com/img/user_images/growable/2010/03/28/17841312/progresspic/1cjgqyzglxCTqzMJ2sRYQUK0YG7ozs097.jpeg

[UCFBuilder]

Will be following man...expecting great thing from this prep...i would critique and comment on your physique but the links arent working

BTW..i love auburn..not because i know much about the school..because i know very little...but i HATE the Florida gators and that game two years ago when u guys beat them was amazing lol

[viarstm]

Will be following man...expecting great thing from this prep...i would critique and comment on your physique but the links arent working

BTW..i love auburn..not because i know much about the school..because i know very little...but i HATE the Florida gators and that game two years ago when u guys beat them was amazing lol

The problem should be fixed. Critique away!!

[UCFBuilder]

Lookin very big man...arms, delts and back have a lot of good size on them..chest is prolly ur only weak area from what i can see...once u lower that BF ur gonna be beast man and kill at your shows

[viarstm]

Lookin very big man...arms, delts and back have a lot of good size on them..chest is prolly ur only weak area from what i can see...once u lower that BF ur gonna be beast man and kill at your shows

What do you recommend for my chest. I usually alternate incline bench and flat bench weekly. For example, I do flat bench one week with inclined dumbbells. The next week I do incline bench with flat bench dumbbells. I also do incline flyes and pullovers. Sets are usually 4X8-12. I think when my body fat lowers some more my chest will appear better (obcviously). I want to get that size though. I want no flaws.

Thanks for your help.

[viarstm]

Here are my 19 week out pictures. I probably won't post anymore for a couple weeks. I figured I would post some after the first week though. I definitely feel leaner. I know these next few weeks I will really tighten up. I have my fingers crossed!

http://bodyspace.bodybuilding.com/img/user_images/growable/2010/04/03/17841312/progresspic/1nD5T4EGIHUsUVKvhh0dJGORPxn7Pc974.jpeg

http://bodyspace.bodybuilding.com/img/user_images/growable/2010/04/03/17841312/progresspic/11ttjqNkLA5XpkpnkICNgJgj7LyzI0543.jpeg

http://bodyspace.bodybuilding.com/img/user_images/growable/2010/04/03/17841312/progresspic/1biAy5of5V3f8Gnt57g9PimY1R20794.jpeg

http://bodyspace.bodybuilding.com/img/user_images/growable/2010/04/03/17841312/progresspic/1rgpdcxlPgUYGbwi6yc6WcWehwbud665.jpeg

[DanTheManB]

Here are my 19 week out pictures. I probably won't post anymore for a couple weeks. I figured I would post some after the first week though. I definitely feel leaner. I know these next few weeks I will really tighten up. I have my fingers crossed!

http://bodyspace.bodybuilding.com/img/user_images/growable/2010/04/03/17841312/progresspic/1nD5T4EGIHUsUVKvhh0dJGORPxn7Pc974.jpeg

http://bodyspace.bodybuilding.com/img/user_images/growable/2010/04/03/17841312/progresspic/11ttjqNkLA5XpkpnkICNgJgj7LyzI0543.jpeg

http://bodyspace.bodybuilding.com/img/user_images/growable/2010/04/03/17841312/progresspic/1biAy5of5V3f8Gnt57g9PimY1R20794.jpeg

http://bodyspace.bodybuilding.com/img/user_images/growable/2010/04/03/17841312/progresspic/1rgpdcxlPgUYGbwi6yc6WcWehwbud665.jpeg

nice. keep it goin brah!

[viarstm]

nice. keep it goin brah!

Thanks I appreciate it. Hopefully I will make some big improvements in the next few weeks.

[thepacman]

Looks like you got a great base to work with. Now it's just about putting in the time and work to get PEELED. Whats Joe have your macros/cardio at to start? Your around 19/20 weeks right?

[viarstm]

Looks like you got a great base to work with. Now it's just about putting in the time and work to get PEELED. Whats Joe have your macros/cardio at to start? Your around 19/20 weeks right?

I am not as lucky as you! My macros are protein-250 carbs-175 and fats-40-45. I am currently doing cardio 6 days a week. (2-40, 2-30, and 2-20 minute sessions) My refeed was nice yesterday. I bumped the carbs up to 325g which is basically a normal day for you...lol! Although, after consuming so few carbs throughout the week, I felt completely satisfied yesterday. I am definitely feeling leaner. I dropped between 1-1.25 lbs last week which is just perfect. I am really really hoping I can hold onto my mass though. I am trying to work really heavy to help that out. This Saturday will mark 18 weeks out!! Dr. Joe said he would like for me to be ready around 4 weeks from show. I sure hope I can make it happen! Hopefully your progression is a foreshadow of what is to come for me!

[magrant44]

I am not as lucky as you! My macros are protein-250 carbs-175 and fats-40-45. I am currently doing cardio 6 days a week. (2-40, 2-30, and 2-20 minute sessions) My refeed was nice yesterday. I bumped the carbs up to 325g which is basically a normal day for you...lol! Although, after consuming so few carbs throughout the week, I felt completely satisfied yesterday. I am definitely feeling leaner. I dropped between 1-1.25 lbs last week which is just perfect. I am really really hoping I can hold onto my mass though. I am trying to work really heavy to help that out. This Saturday will mark 18 weeks out!! Dr. Joe said he would like for me to be ready around 4 weeks from show. I sure hope I can make it happen! Hopefully your progression is a foreshadow of what is to come for me!

You know through my prep I lost a lot of BF, but def got stronger in some areas. Now that you have your eyes on the prize, use it to for those insane workouts. My chest was a really lagging body part of mine and I actually did chest 2x a week for a couple months and saw great results. Not sure if you should, but it worked for me.

Very excited to see your progress and see more of Dr Joe's nutrition at work!

[viarstm]

You know through my prep I lost a lot of BF, but def got stronger in some areas. Now that you have your eyes on the prize, use it to for those insane workouts. My chest was a really lagging body part of mine and I actually did chest 2x a week for a couple months and saw great results. Not sure if you should, but it worked for me.

Very excited to see your progress and see more of Dr Joe's nutrition at work!

I really ripped my chest apart today. Hopefully as my body fat drops my chest will really show itself. I think at this point and time I may have a little gut getting in the way..lol. The progress is coming though. I can see the intense workout and cardio sessions starting to show through! Thanks a lot.

[viarstm]

Good news. Dr. Joe, increased my carbs!! I've been dropping weight pretty steadily so I think it was a good thing to do. The first few days I was dropping a lot of water due to the carb restriction but now we are trying to slow the process down. I am definitely looking and feeling leaner. I will post pictures here soon. I'll probably give it another week or so. I am really hoping to hold my size.

[viarstm]

Here are some new progress pictures. I am seventeen weeks out. I am been stripping the body fat like crazy. Dr. Joe is showing me the way! I feel great. Although this weekend was a huge test of my discipline. My parent's 25th wedding anniversary was this weekend. There was tempting foods all around me. Foods such as: beef tenderloin, potato salad, baked potatoes, cheesecake, pies, coleslaw, and much more. I stayed strong though. It was so hard to do. I felt like I could just have one meal. Seventeen weeks out feels like forever away. I handled myself very well. I lived vicariously through the rest of my family as I munched down on my chicken, broccoli, and rice! Give me some feedback on the pictures!

[DKH8]

You have some abs coming in, but it looks like legs will take longer to come in. 17 weeks is a long time but you are going to need it, stay strong through out your prep and dont cheat. Your posing needs work, I would look up some poses online or if you have money get a posing couch.

[viarstm]

Thanks for the advice. I definitely need some posing work. It is just the lack of experience coming out in me.

[viarstm]

Here are my new progress pictures at 16 weeks out. I am thinking of hiring a posing when I return home after I graduate from school. I apologize for the poor quality of the photos. It is pretty difficult to snap pictures on a self-timer. Give me your thoughts or suggestions. I want the criticism!!

[thepacman]

Looking great man! Keep on nailing it. I would definitely hire a posing coach or find someone around you that is experienced and ask for some help. That will make all the different. The self timer can be tough I agree and pictures are your worst critic IMO. But I think your always going to look a little leaner in real life. Just find a spot around the house that you like and be consistent in how you send them to Joe so that he can gauge it that way. You'll be in the best shape of your life in no time!

[jth16]

*cough* Roll Tide *cough*

Just kidding, good luck with your prep bud. I'm not located too far away from you. Troy, AL.

[viarstm]

*cough* Roll Tide *cough*

Just kidding, good luck with your prep bud. I'm not located too far away from you. Troy, AL.

LOL...WAR EAGLE!! Thanks a lot. I have a long ways to go and plenty of time to get there. Thanks for all the support!

[DKH8]

All poses should start from the ground up. Also the judges will be looking at everything so practicing and holding poses will help you do that.

MM- Even though I can see them your feet need to be closer together as well as your legs, the closer the bigger they seem. Are you flexing your legs here? Since the lights will be above you, dont arch or hunch too far forward on any pose. You have a shadow now, have your hands closer to your body so they only cover your suit enabling lower abs to be seen.

RLS- This one takes a bit to get used to. Again start from bottom and work up. Left leg is ok, but right foot/leg needs to be turned right and out a bit, stab it into the ground and flex the hamstring and calf. Your hands/fingers shouldnt dig into your hips because it will show off the fat you have there, maybe try a small fist instead of the thumbs. Your left side is flexed more, so practice on flexing both and tilt back just slightly as well.

RDB- Again the right leg doesnt look flexed. It looks like your left arm is way bigger than your right, I would move your right arm back a bit to even out the post. Once you get leaner then it will be easy to critique your back flexing.

AT- Again feet and legs closer together and flex them hard! Once you get leaner you can do the ab flex and maybe a twist or turn to show off the obliques.

SC- Put left foot down and spike calf, flex the left leg too, put the right leg against the left making it appear bigger, no gaps . Move your left hand down a touch to show off the obliques, move right arm a touch closer to your chest. Drop your left shoulder a big and flex the right pec hard.

These are all just suggestions and I am just trying to help. You have a good physique and with time left lots of potential. Just keep practicing the posing, when you are exceptional in that you can show off everything much easier. Also SMILE when you hit one no mad faces lol

[viarstm]

All poses should start from the ground up. Also the judges will be looking at everything so practicing and holding poses will help you do that.

MM- Even though I can see them your feet need to be closer together as well as your legs, the closer the bigger they seem. Are you flexing your legs here? Since the lights will be above you, dont arch or hunch too far forward on any pose. You have a shadow now, have your hands closer to your body so they only cover your suit enabling lower abs to be seen.

RLS- This one takes a bit to get used to. Again start from bottom and work up. Left leg is ok, but right foot/leg needs to be turned right and out a bit, stab it into the ground and flex the hamstring and calf. Your hands/fingers shouldnt dig into your hips because it will show off the fat you have there, maybe try a small fist instead of the thumbs. Your left side is flexed more, so practice on flexing both and tilt back just slightly as well.

RDB- Again the right leg doesnt look flexed. It looks like your left arm is way bigger than your right, I would move your right arm back a bit to even out the post. Once you get leaner then it will be easy to critique your back flexing.

AT- Again feet and legs closer together and flex them hard! Once you get leaner you can do the ab flex and maybe a twist or turn to show off the obliques.

SC- Put left foot down and spike calf, flex the left leg too, put the right leg against the left making it appear bigger, no gaps . Move your left hand down a touch to show off the obliques, move right arm a touch closer to your chest. Drop your left shoulder a big and flex the right pec hard.

These are all just suggestions and I am just trying to help. You have a good physique and with time left lots of potential. Just keep practicing the posing, when you are exceptional in that you can show off everything much easier. Also SMILE when you hit one no mad faces lol

Thanks so much for the help. It is so hard to hit the pose right when you don't have someone there to guide you. I have been watching a lot of youtube videos and it appears so easy to on there. Over the summer I will get hire one of the local pros for a couple sessions to help me out. Thanks again for the assistance. Keep drilling me. I do not shun criticism. As for my right arm, it is harder for me to crank on it in my rear and front doubles. I broke my wrist as a kid and my range of motion has never been the same. I am really excited about the upcoming weeks.

[viarstm]

http://i872.photobucket.com/albums/ab284/viarstm/Bodybuilding%202010/SideChest-1.jpg
http://i872.photobucket.com/albums/ab284/viarstm/Bodybuilding%202010/RearLat-1.jpg
http://i872.photobucket.com/albums/ab284/viarstm/Bodybuilding%202010/Frontabdominal-1.jpg
http://i872.photobucket.com/albums/ab284/viarstm/Bodybuilding%202010/Crapmostmuscular-1.jpg
http://i872.photobucket.com/albums/ab284/viarstm/Bodybuilding%202010/Reardouble.jpg

Hopefully this will make it a little easier on everyone to view my pictures. Thanks Phil for the help with this.

[viarstm]

Well I have been sitting on 204lbs for almost a week. After my refeed day, I dropped down to 201lbs! Dr. Joe said I should stabilize for the week now. I am really starting to shed the bodyfat. I graduate from Auburn in a little over two week! That will be a huge stress reliever and will allow me to donate 100% of my time towards my prep! I'm really looking forward to these next few weeks!!

[viarstm]

Alright, I am currently 14 weeks out from the OCB Heart of Ohio and 15 weeks out from the NGA pro qualifier. Let me know what you think about my progress so far. Remember this is my first contest prep and am just wanting to make sure I am on schedule. I only have one more week of these crappy self-taken photos as well. I graduate in a week and a half so the rest of my prep I can have one of my parents or brothers take the photos. Thanks for the support and constructive criticism everybody! I appreciate all the help. I have been trying to work on my posing. I have been talking with a couple pros back home, in Ohio, that might be able to help me.

http://i872.photobucket.com/albums/ab284/viarstm/Bodybuilding%202010/DSCN1043_edited.jpg
http://i872.photobucket.com/albums/ab284/viarstm/Bodybuilding%202010/DSCN1036_edited.jpg
http://i872.photobucket.com/albums/ab284/viarstm/Bodybuilding%202010/DSCN1038_edited.jpg
http://i872.photobucket.com/albums/ab284/viarstm/Bodybuilding%202010/DSCN1041_edited.jpg
http://i872.photobucket.com/albums/ab284/viarstm/Bodybuilding%202010/DSCN1045_edited.jpg
http://i872.photobucket.com/albums/ab284/viarstm/Bodybuilding%202010/DSCN1047_edited.jpg

[viarstm]

How is everyone's appetite during their prep? Some days I feel hungry non-stop! I do know as the body fat continues to drop my metabolism will torching the food! If I fall under 198lbs by Thursday, Dr. Joe said to have another refeed of 300 carbs! I just had my weekly refeed yesterday which was awesome! My current weight is right around 199lbs. I am also having a DEXA scan done either tomorrow or Wednesday to have my body fat checked. Anybody have any guesses on where I stand? I am going to guess 10.8%. Yes, if you have never done one, it does measure to the decimal. It is very misleading because I can see definition in my upper body really well but my legs and lower body are still holding a ton of fat. I'll keep everyone posted on the results!

[viarstm]

My body fat measured 9.2% according to the DEXA scan. Overall I think I am in pretty decent shape this far out. Does anyone have any insight on my legs? I am worried about the striations appearing. Shouldn't it be happening pretty soon?

[russian_bear]

everyone is different, so get leaner and the striations will apear

overall, pretty decent dude, considering that ur 14 weeks out!

whats ur goal bodyfat %?

[viarstm]

Alright, I apologize for the poor quality of the pictures this week. This is the last week I will have to do the ole self-timer deal. I had my body fat measured this week by a DEXA scan and it was 9.2%. That isn't too bad for being 14 weeks out. Critique away. I know the lighting is poor but I am starting to see some development in the legs. I know it doesn't show in the photos but please take my word for it..lol! Let me know what you think.

http://i872.photobucket.com/albums/ab284/viarstm/Bodybuilding%202010/th_Rightsidetriceps_edited.jpg (http://s872.photobucket.com/albums/ab284/viarstm/Bodybuilding%202010/?action=view&current=Rightsidetriceps_edited.jpg)
http://i872.photobucket.com/albums/ab284/viarstm/Bodybuilding%202010/th_RearDouble_edited.jpg (http://s872.photobucket.com/albums/ab284/viarstm/Bodybuilding%202010/?action=view&current=RearDouble_edited.jpg)
http://i872.photobucket.com/albums/ab284/viarstm/Bodybuilding%202010/th_Leftsidechest_edited.jpg (http://s872.photobucket.com/albums/ab284/viarstm/Bodybuilding%202010/?action=view&current=Leftsidechest_edited.jpg)
http://i872.photobucket.com/albums/ab284/viarstm/Bodybuilding%202010/th_LeftSidetriceps_edited.jpg (http://s872.photobucket.com/albums/ab284/viarstm/Bodybuilding%202010/?action=view&current=LeftSidetriceps_edited.jpg)
http://i872.photobucket.com/albums/ab284/viarstm/Bodybuilding%202010/th_FrontDouble_edited.jpg (http://s872.photobucket.com/albums/ab284/viarstm/Bodybuilding%202010/?action=view&current=FrontDouble_edited.jpg)
http://i872.photobucket.com/albums/ab284/viarstm/Bodybuilding%202010/th_Rearlatspread_edited.jpg (http://s872.photobucket.com/albums/ab284/viarstm/Bodybuilding%202010/?action=view&current=Rearlatspread_edited.jpg)
http://i872.photobucket.com/albums/ab284/viarstm/Bodybuilding%202010/th_RightSideChest_edited.jpg (http://s872.photobucket.com/albums/ab284/viarstm/Bodybuilding%202010/?action=view&current=RightSideChest_edited.jpg)

[viarstm]

Here is a picture I took at the gym today after cardio. I was in a pretty good mood today. I was unable to celebrate Mother's Day with my Momma but I did manage to have an awesome refeed!!

[thepacman]

Shredding down nicely! Looking good!

[viarstm]

Thanks Phil! You are weighing in the 170's!! Your past shows you were in the heavies weren't you? I am currently weighing 199. How low do you think I'll go as far as weight? You are looking wild for being this far out!!!

[viarstm]

Here are some progress pictures for the week. I am really leaning out now. I am starting to notice the finer details. I am still weighing 197.5or so!!

By the way, I am officially a graduate from Auburn University with a Bachelor's in Exercise Science! Another chapter in life is closed! Now I can focus 100% on my prep for the rest of the way! Critique away on the pictures!!


http://i872.photobucket.com/albums/ab284/viarstm/th_Leftsidechest.jpg (http://s872.photobucket.com/albums/ab284/viarstm/?action=view&current=Leftsidechest.jpg)
http://i872.photobucket.com/albums/ab284/viarstm/th_Frontabdominal.jpg (http://s872.photobucket.com/albums/ab284/viarstm/?action=view&current=Frontabdominal.jpg)
http://i872.photobucket.com/albums/ab284/viarstm/th_Rightsidetri.jpg (http://s872.photobucket.com/albums/ab284/viarstm/?action=view&current=Rightsidetri.jpg)
http://i872.photobucket.com/albums/ab284/viarstm/th_RearLatSpread.jpg (http://s872.photobucket.com/albums/ab284/viarstm/?action=view&current=RearLatSpread.jpg)

[thepacman]

Thanks Phil! You are weighing in the 170's!! Your past shows you were in the heavies weren't you? I am currently weighing 199. How low do you think I'll go as far as weight? You are looking wild for being this far out!!!

Definite improvements in the last round of pictures! Midsection has really leaned out as well as arms/shoulders. Legs seem like they are going to be a last to lose area for you which is pretty normal just keep grinding away. You have some great mass. As far as the stage weight, the real verdict will have to come from Joe and he may not be able to tell you exactly till you lean out a bit more. But if I were to guess I'm going to say your gonna look really good at mid 180s. By low low 180s I think you will conditioned as good as most of the bodybuilders on stage. But to really get that pro level leanness I think your gonna be somewhere in the 170s. Basically whatever you think your gonna be, subtract about 10 pounds from it :)

[viarstm]

Thanks for the comment Phil! Dr. Joe says I am doing really well and he hopes to get my under 195 this week. He said we may boost my food as well. He wants to slow me down to about 1lb a week as far as fat loss. My energy levels are still pretty good. I am noticing a small decrease in my strength. I am sure it is just from lack of carbs though. I am really looking forward to getting under 10 weeks. That's almost like a mini milestone!!

[viarstm]

Well I am officially under 10 weeks out from my first show. That means half way through with dieting. I guess that is a partial milestone!! I am getting nervous. The weight loss has slowed but Dr. Joe has dropped my carbs some so I am hoping to see some bigger drops this week. Excited to hear the critiques!

[Bnizzle163]

Awesome progress so far man!

[viarstm]

Well I am officially under 10 weeks out from the NGA Pro Qualifier. Let the mind games begin. I have a lot of preparing left to do. Workout intensity is getting difficult. I am thinking about buying some Scivation Xtend. How is it? I need someting to give me a boost.