Win or Lose, I Will NOT be Outworked, Ian's 12 week log

[Lifterforlife10]

To those of you, if any, that follow my log at all welcome. My name is Ian and I will be keeping this log in conjunction with my 12 weeks left (already gone through 4 un-logged) of dieting down for the West Coast Natural Classics in Vancouver, British Columbia. I have been reading so much on this forum and just felt nervous or, "unworthy" in a sense, to post, well that is changing

Background on me:
As I have said my name is Ian, and I am 17 years old. I have been lifting for 3 years now and this sport is my passion. Unfortunately, I grew up as a slightly heavier kid and got ridiculed for it. Without delving into too much detail, I developed an ED and worked out far to much for a long time, eventually ending in hospitalization. The ONLY reason I am letting this be known is too help explain my mindset and my unexpected physical despite three years training. Fr the past year or so I have added substantial weight onto my frame. This is all background for my following mindset:

My mindset:
I love this sport. Bodybuilding isn't just a hobby and I do it for no one else. I am not a typical teenager in this sense, I test myself and push myself and work as hard as I can in all aspects of life. Each workout I give everything I can and strive to improve. I live by the quote I heard from Layne Norton
"My goal when I come in here everyday is to make sure that if somebody beats me, its not because they outwork me." -Layne Norton
-I always work my hardest to succeed, and as long as I have done that I am happy with the results. I worked my rear end off to get a 99% average last year in school, and a 96 so far this year. The same applies to my fitness career, I have worked to improve myself and am only happy if I have done my best.
I am going into this contest for two reasons:
1) I have the utmost desire to gain experience in the sport I love
2) I want to prove to myself and my family, no one else, that I am in control of myself

Goals:
I realize I may not be the biggest, or I may not be the most conditioned. Regardless, i will do whatever is necessary to bring myself t the stage and represent the sport as I can. I hope to track my progress, and get help from those valuable members on these boards.
This contest for me is an experience. I want to get as much experience as I can for future use. This isn't so much about placing, by which I mean I will work my hardest but I am not going to beat myself up regardless of place. I want to do this for me and my work will reflect in the outcome.


Again, thank you for any that choose to help or just follow along, I will answer any questions can and update when I am able to, I do have school (final year of high school) so my time is budgeted.
I will update with pictures, food and some stats a little later.

I'll start this off by saying I AM SO EXCITED :D I seriously cannot wait

edit: Almost forgot, here is a link to the competition: https://neutronsports.com/Westcoast10infopack.html

[Lifterforlife10]

Alright, so like I said before. I am not the biggest kid around nor am I lean enough at 12 weeks. Regardless, I will give it my all.
For the following pics, I could use advice on positioning and posing. Criticism is fine, but flat out negativity isn't appreciated. And in all fairness, not trying to just make myself feel better, but the lighting makes me looks less defined than I am visually.

http://i845.photobucket.com/albums/ab14/Lifterforlife10/12%20Weeks%20Out/003-1.jpg
http://i845.photobucket.com/albums/ab14/Lifterforlife10/12%20Weeks%20Out/004-1.jpg
http://i845.photobucket.com/albums/ab14/Lifterforlife10/12%20Weeks%20Out/005-1.jpg
http://i845.photobucket.com/albums/ab14/Lifterforlife10/12%20Weeks%20Out/007-1.jpg
http://i845.photobucket.com/albums/ab14/Lifterforlife10/12%20Weeks%20Out/009-1.jpg

For other starter facts:

My diet right now is between 2000-2500 calories, depending on the day. Weight loss has been decent so far.
-2000-2500 calories
-protein:200-250g (It often comes up higher unintentionally, I just tend to like higher protein foods)
-Carbs: 150-250g
Fats: 40g-60g

Workout:
Sunday: Possible Cardio
Monday: Alternates with Tuesdays for Legs/light abs
Tuesdays: Alternates with Mondays for Biceps/Chest + possible cardio
Wednesday: Cardio day
Thursday: Alternates with Fridays as Back/Triceps + possible cardio
Friday: Alternates with Thursdays as shoulders/abs/calves or forearms + possible cardio
Satruday: Possible cardio or missed body parts

Body Stats:
Current weight: 160lbs
Current Hegiht: 5"8 (I believe)
Age: 17
Sex: Male

Day 1:
Calories: 2294
Protein: 256.5g
Carbs: 169g
Fat: 65g

Thoughts: Worked at 5 am, love the early shifts or graveyards = no customers. No cardio. I am feeling confident I can work my way up to the stage so long as I stay on course.

[Lifterforlife10]

Daily Macro Breakdown:
Calories: 2069
Protein: 239.5g
Carbohydrates: 162g
Fat: 59.3

Thoughts: Weighed in at 160 for the week, feeling pumped for the next twelve weeks. Hitting legs hard tomorrow

[Lifterforlife10]

Workout: Leg Day (literally best day of the week), also ab movements or body weight leg movements thrown in between some sets
The number denotes the # of reps, weight quantity available upon request
-I do not believe weights matter, only that you are using a weight that challenges you
DS denotes a final drop set after previous sets

Squats: 10, 8, 8, 6
Leg Press: 12,8,6,5, DS
Deadlift: 10,8,6,8
Leg Curls: 8,6,10, DS
Leg Extensions: 8,7,8, DS
Super-set: Seated calf raises with standing one leg calf raises x 3 sets
Finished with 3 sets of a lying resistance jump board (best way to describe it)

Macro nutrient Breakdown
Calories:2429
Protein:269.6g
Carbohydrates:218g
Fat:58.5g

Thoughts:
Had a great leg day, as always. Probably my favourite area of the body to train. Really trying to add to my squat (due to past injuries squats have always been a hassle, regardless I do them anyway). Feeling a bit drained but moving along. In bed early for a workout tomorrow morning

[Lifterforlife10]

Workout: Chest and Biceps
Superset:
-Barbell Bench Press: 20,12,8,5,7,10
-Dumbbell Hammer Curl: 8,8,5,8

Superset:
-Barbell Decline Bench Press: 11,8,7,6
-Concentration Dumbbell Curl: 7,5,9,8

Superset:
-Reverse Grip Barbell Curl: 10,6,7,8
-Incline Dumbbell Bench Press: 9,6,7,6

Superset:
-Flat Bench Dumbbell Flyes: 7,5,6
-EZ Bar Curls: 6,8,8

Cardio: 20 minutes modified HIIT

Daily Macro Breakdown:
Calories: 2450
Protein: 266.5g
Carbohydrates: 182g
Fat: 76.2g

Thoughts:
Pretty decent day overall, felt pretty good. Fats came out a little higher than anticipated as well as total calories, carbs were a tad bit lower. Tomorrow is a mainly cardio day without a major muscle workout.

[Lifterforlife10]

Workout:
20 min moderate-intense cardio

Daily Macro Nutrient Breakdown:
Calories: 1893
Protein: 229g
Carbohydrates: 139.5g
Fats: 44.7g

Thoughts:
Didn't feel I would be active enough today to warrant extra calories, and I was curious to experiment going fairly low carb, along with calories, to see my function-ability. Everything went fine and I can seem to function pretty similarly. Tomorrow I hit Shoulders, Traps, Abs, and forearms (1 set for extra stimulus).

[Lifterforlife10]

Workout: Shoulders/Abs/Traps

Superset:
Seated Dumbbell Shoulder Press: 10,10,7,6
Weighted Leg Raises: 4 sets

Superset:
Dumbbell Front Raises: 8,9,8,8
Raised Leg Crunches: 4 sets

Superset:
Dumbbell Arnold Press: 8,7,7,7
Bicycle Crunches: 4 sets

Superset:
Dumbbell Side Lateral Raises: 8,8,8
Weighted decline leg raise/crunch: 3 sets

Superset:
Rotator Cuff external twist: 12,12,12
Barbell Shrugs: 12,10,10
Rear Dumbbell Flyes: 8,9,8

Cardio: 20 moderate-intense stationary upright bike
1h 30 minutes road hockey with brothers

Daily Macro Nutrient Breakdown:
Calories: 2334
Protein: 274.5g
Carbohydrates: 179g
Fats: 59.5g

Thoughts:
For my workout, I have to be careful with shoulders as unfortunately mine, even at 17, just aren't in the greatest of conditions. This doesn't mean I don't go 100%, I just have to watch every move and really listen to my body. It went great though, and cardio went well, especially the road hockey :D. As for diet, I went a little high on the protein, and a little lower on carbs. I will work on correcting that in the future, fats were spot on though.

[Lifterforlife10]

Workout: Back/Triceps
DS denotes a dropset
Superset:
Single Arm Dumbbell Row: 12,10,8,8
Skull Crushers: 10,8,7,6,5

Superset:
Incline Rows: 10,8,8,DS
Overhead Tricep Press: 10,8,6,DS

Superset:
Lat Pulldown: 8, followed with varied grip Dropsets x3
Tricep Extensions: 8,8,7,DS

Superset:
Straight Arm Pull-downs: 8,8,7
Close Grip Barbell Bench Press: 8,6,6

Superset:
Assisted pull ups: 8,8,DS
Dips: 10,8,DS

Finished with light Tricep kickbacks x2

Daily Macro Nutrient Breakdown:
Calories: 2387
Protein: 262.5g
Carbohydrates: 205.5g
Fats: 57.7g

Thoughts:
Had a great tricep and back workout today. Macros broke up very well, I was satisfied with the outcome of today. No machine cardio as I was moving most of the day, and with homework time just wasn't favourable. Will get some extra in tomorrow or Sunday.

[Lifterforlife10]

Daily Macro Nutrient Breakdown:
Calories: 2116
Protein: 256g
Carbohydrates: 184.5g
Fat: 39g

Thoughts:
No workout or cardio today. Worked in the morning and came home to spend some time with my family. Will be doing cardio tomorrow though.Decent breakdown and overall average day. Pretty happy, my weight is down to 158.5, down 1.5lbs in a week

[BobbyHeinz]

yo man - what is your actual diet looking like?

Have you thought about doing HIIT?

[Lifterforlife10]

yo man - what is your actual diet looking like?

Have you thought about doing HIIT?

Addressing the cardio first, I usually switch between HIIT, moderate to higher intensity for longer, or some lower intensity, depending on the day (IE after leg day it is usually lighter cardio).

as for diet it isn't set in stone. But my food comes in the form of the following:

Protein (no beef/pork, never liked them):
-Chicken
-Ground turkey
-Eggs/Egg whites
-Canned tuna
-whey
-Casein

Carbs: (A lot come from vegetables, fortunate enough to LOVE veggies)
-Green beans
-broccoli
-baby carrots
-salad
-cabbage
-brussel sprouts
-okay every veggie
-rice
-oats
-rice cakes
-cheecha puffs (similar to rice cakes only chip like)
-brown puffs
-plain non-fat yogurt

Fats:
-Nut butters
-coconut oil/shavings
-fat from my meat + eggs
-nuts

If people want a day or two of my diet posted I could do that, seems a bit redundant as long as I hit my numbers within reason

[DanTheManB]

why the fuk are u even cutting? add mass dude. for your own good

[Lifterforlife10]

why the fuk are u even cutting? add mass dude. for your own good

I thought I'd receive a comment like this. Several things:
1) the language used isn't really necessary to emphasize your point
2) My life and my decisions, understand that
3) I FULLY realize I am not the biggest guy by ANY means, not EVEN close, regardless I am passionate about doing this for myself. I want to do it for the experience, I am not doing it because I think I am huge and will be a monster. This is a unique opportunity close to home for my benefit. I plan to take several YEARS afterwards to actually add size onto my frame. I appreciate the undertones of concern, but this is my decision and if you find this at all troubling then I just advise you stay away. You can judge me if you want, but I have no intentions of being swayed by someone who does not now me or my reasons for doing this, or my mental state of being. Any questions you have or concerns I am open to answering, if it will better your understanding of my interest in doing this. If I come off at all sounding unappreciative than I apologize.

[DanTheManB]

I thought I'd receive a comment like this. Several things:
1) the language used isn't really necessary to emphasize your point
2) My life and my decisions, understand that
3) I FULLY realize I am not the biggest guy by ANY means, not EVEN close, regardless I am passionate about doing this for myself. I want to do it for the experience, I am not doing it because I think I am huge and will be a monster. This is a unique opportunity close to home for my benefit. I plan to take several YEARS afterwards to actually add size onto my frame. I appreciate the undertones of concern, but this is my decision and if you find this at all troubling then I just advise you stay away. You can judge me if you want, but I have no intentions of being swayed by someone who does not now me or my reasons for doing this, or my mental state of being. Any questions you have or concerns I am open to answering, if it will better your understanding of my interest in doing this. If I come off at all sounding unappreciative than I apologize.

Relax brah I swear all the time. For seemingly no reason. Wasn't hating. STATING that if you cut you may even develop some severe disorder. You dont have much muscle and you're 17!!!!!!!!!!!!!!!!....grow time dude!

[DanTheManB]

Juuust so we both got this straight---I'm not that interested. Just words of caution BRO

[Lifterforlife10]

Relax brah I swear all the time. For seemingly no reason. Wasn't hating. STATING that if you cut you may even develop some severe disorder. You dont have much muscle and you're 17!!!!!!!!!!!!!!!!....grow time dude!


Juuust so we both got this straight---I'm not that interested. Just words of caution BRO

I should be the one to apologize, long day at work (sounds weird coming from a 17 year old I know) I am different than most and trust me, a disorder developing is NOT possible. I have had too much support and bad experiences. I have a full crew working with me and I have years ahead to progress.

[DanTheManB]

I should be the one to apologize, long day at work (sounds weird coming from a 17 year old I know) I am different than most and trust me, a disorder developing is NOT possible. I have had too much support and bad experiences. I have a full crew working with me and I have years ahead to progress.

You got a good head on your shoulders! I'm rooting for you! Came off wrong on a forum I guess. Just worry about teenagers attempting hardcore cuts! Good luck brah!

[Lifterforlife10]

Workout:
25 minutes intense cardio

Daily Macro Nutrient Breakdown:
Calories: 2284
Protein: 249.2g
Carbohydrates: 153.5g
Fats: 67.5

Thoughts:
Busy day, moving for most of it. Not much to say, I'm happy with the breakdown and activity for the day. Pumped for a chest/biceps workout tomorrow morning

[Lifterforlife10]

Workout:
DS denotes a drop set

Superset:
Barbell Bench Press: 12,7,5,8,6
Dumbbell Bicep Curl: 6,6,8,9

Superset:
Dumbbell Concentration Curl: 10,8,4,7,8
Incline Barbell Bench Press: 6,7,7,10

Superset:
21's: 3 sets (reps self explanatory)
Dumbbell Flyes: 7,8,6

Decline Barbell Bench Press: 10,6,8

Incline Dumbbell Bicep Curl: 6,6,DS

Cardio:
30 minutes total:
21 minutes HIIT, 4 minutes cooldown and warm up + 5 minutes moderate intensity, all recumbent bike

Daily Macro Nutrient Breakdown:
Calories: 2294
Protein: 281.5g
Carbohydrates: 208g
Fats: 44.8g

Thoughts:
My workout this morning went extremely well, pushed to get a few extra reps or add a little bit of weight to my lifts. As per the diet, well I had a decent amount of carbs, fat was ok, but protein was a little too high. Oh well, what can I say, I like high protein foods. Anyways, tomorrow is my first planned refeed. I plan to bump cals up to between 2800-3000, followed by a day of around 2000 (rest day), high carbs, moderate protein, very low fat tomorrow. Any comments on that are appreciated

[Lifterforlife10]

Workout: Leg/Abs Day
(Going off memory)+(various ab exercises thrown in between sets)
DS denotes a dropset

Squats: 12,10,8,6
Leg Press: 12,10,8,6,DS
Deadlifts: 10,8,4,8,12

Superset:
Leg Extensions: 8,8,8,DS
Leg Curls: 7,10,8,DS

Superset:
Seated Calf Raises: 3 sets
Standing Dumbbell One Legged calf raises: 3 sets

Cardio: 15 minutes total moderate intensity

Lying resistance Vertical Jump Board: 3 sets

Daily Macro Nutrient Breakdown: First Refeed Day
Calories: 2684 cals
Protein: 289g
Carbohydrates: 307.2g
Fat: 31.3g

Thoughts:
Well, this was one weird day. Although functioning on higher carbs, I felt like I had less energy and the workout seemed much more difficult, I even came out lower on some sets for reps or weight. Seems contradictory to a refeed, regardless I gave it my all and still had a productive leg workout. As for the diet, I was uncomfortable having so many carbs, and quite by accident my protein went FAR too high, which I will have to be more aware of next time. I did get carbohydrates up and kept fat minimal. Overall I felt it went okay, but still felt weird.

[Lifterforlife10]

Workout: Cardio Day
55 minutes cardio total:
-30 minutes moderate-intense upright bike
-21 minutes modified HIIT
-4 minutes warm up + cool down

Daily Macro Nutrient Breakdown:
Calories: 2112
Protein: 264g
Carbohydrates: 167g
Fat: 47.3g

Thoughts:
Absolutely nothing to complain about aside from a lack of an actual workout. Regardless, macros went pretty well and the cardio was intense. Looking forward to back and Tris tomorrow

[Lifterforlife10]

Workout: Back and Triceps
DS denotes a dropset

Superset:
One arm Dumbbell Rows: 12,10,8,10
Skull Crushers: 10,8,7,DS

Superset:
Wide Grip Incline Rows: 12,10,8,DS
Overhead Tricep Press: 12,8,6,DS

Superset:
Lat Pulldown, Varied Grip, first set wide grip: 8,DS,DS,DS
Tricep Extensions: 10,8,8,DS

Superset:
Cable Rows: 10,8,8,10
Close Grip Push-ups: 3 sets

Superset:
Straight Arm Pulldowns: 6,8,9
Overhead Tricep Extensions: 8,8,8

Superset:
Dips: 3 sets
Assisted Wide Grip Pull-Ups: 3 sets

Superset:
Tricep Kickbacks: 12,10,10
Posterior flyes: 8,8,8

Cardio:
40 minutes total:
-5 minutes warm up run
-10 minutes moderate elliptical
-25 minutes moderate-intense upright bike

Daily Macro Nutrient Breakdown:
Calories: 2174
Protein: 262.5g
Carbohydrates: 200.5g
Fat: 36.8g

Thoughts:
Well, overall I think the day went somewhat ok. My workout seemed to have far too much volume (goes with having a P.E. fitness class in the gym I guess, long session) and my fats were a little low. I was happy with the cardio and feel I am making progress. Not bad, not the best, but all I can do is look to tomorrow

[Lifterforlife10]

Workout: Shoulders, Abs, and Traps

Superset:
Dumbbell Shoulder Press: 8,9,7,6
Leg Raises, weighted: 4 sets

Superset:
Front Dumbbell Raises: 9,8,8,12
Elevated Leg Sit ups: 4 sets

Superset:
Upright Rows: 10,10,8,9
Bicycle Crunches: 4 sets

Superset:
Side Lateral Dumbbell Raises: 8,8,8
Decline Leg Raise Crunch: 3 sets

Superset:
Barbell Shrugs: 12,10,10
External Rotator Cuffs Rotation: 10,10,10

Cardio: 25 minutes total:
-25 minutes Low intensity recumbent bike

Daily Macro Nutrient Breakdown:
Calories: 2369
Protein: 290.5g
Carbohydrates: 226.5g
Fat: 44.1g

Thoughts:
Regarding the workout, I think it went well in regards to having only minor shoulder stress. Worked as hard as I could to really emphasize what I was aiming for. Cardio was just low intensity to rest my legs a bit, due to pain in my hamstrings. I was dissatisfied with the diet today, in the sense that macros were off. I was fine with caloric intake however protein was way to high. I am doing myself no favours having it so high, and will be making much more of an effort to balance things out.

[Lifterforlife10]

Daily Macro Nutrient Breakdown:
Calories: 2291
Protein: 260.6g
Carbohydrates: 226.5g
Fat: 41.1g

Thoughts:
No workout today, going to take one day off from any workout, and starting next weekend practice my posing for as long as it takes. My diet was pretty much spot on, looking balanced. My weight is down to 156.0 lbs, a 205lbs loss. I am going to keep calories where they are and see if this continues, if so I may up calories by a 100 or so on a couple of days so weight loss isn't too fast. Aside from that I am feeling great.

I AM SO EXCITED, good lord I can't contain it. I just can't wait to experience this.

[Lifterforlife10]

Workout: Cardio, 25 minutes moderate-intense

Daily Macro Nutrient Breakdown:
Calories 2257
Protein: 262.3g
Carbohydrates: 206.5g
Fat: 45.3g

Thoughts:
Was at work at 4:30 am (typical for me) but unfortunately go little sleep due to homework. Regardless I got some cardio done and hit my macros pretty spot on. Tomorrow is legs and a refeed, going to try to make it a little more successful.

[Lifterforlife10]

Workout: Chest and Biceps
DS denotes a dropset

Superset:
Barbell Bench Press: 15,6,7,8,9
Dumbbell Concentration Curl

Superset:
Decline Barbell Bench Press: 10,6,8,12
Dumbbell Bicep Curl: 6,8,8,DS

Superset:
Dumbbell Flyes: 6,7,DS
21's: 3 sets

Incline Barbell Bench Press: 8,5,7

Superset:
Incline Dumbbell Bicep Curl: 7,6,DS
Standard Pushups: 2 sets

Cardio: 40 minutes:
-10 minutes high intensity running (hate running)
-30 minutes moderate to intense upright stationary bike

Daily Macro Nutrient Breakdown:
Calories: 2737
Protein: 304g
Carbohydrates: 294g
Fat: 44.8g

Thoughts:
Well, this day went to all heck. It was supposed to be leg day today, however the gym I attend had a power outage, so I got to run home for gym and chose Biceps and Chest as the equipment I have is not suitable for a proper leg workout. The week has to be somewhat switched around in terms of workout, oh well. As for the diet, although I feel it is somewhat cheating to get calories that high for one day, my weight loss has been a little steep and therefore this isn't all that bad. Anyways, got the carbs up their but somehow managed to get protein higher than carbs, at OVER 300g. I am kinda shocked, but hey, I just like protein (or foods high in it). On to a moderate day tomorrow followed by a low day Wednesday. Keep on going.

[DanTheManB]

Workout: Chest and Biceps
DS denotes a dropset

Superset:
Barbell Bench Press: 15,6,7,8,9
Dumbbell Concentration Curl

Superset:
Decline Barbell Bench Press: 10,6,8,12
Dumbbell Bicep Curl: 6,8,8,DS

Superset:
Dumbbell Flyes: 6,7,DS
21's: 3 sets

Incline Barbell Bench Press: 8,5,7

Superset:
Incline Dumbbell Bicep Curl: 7,6,DS
Standard Pushups: 2 sets

Cardio: 40 minutes:
-10 minutes high intensity running (hate running)
-30 minutes moderate to intense upright stationary bike

Daily Macro Nutrient Breakdown:
Calories: 2737
Protein: 304g
Carbohydrates: 294g
Fat: 44.8g

Thoughts:
Well, this day went to all heck. It was supposed to be leg day today, however the gym I attend had a power outage, so I got to run home for gym and chose Biceps and Chest as the equipment I have is not suitable for a proper leg workout. The week has to be somewhat switched around in terms of workout, oh well. As for the diet, although I feel it is somewhat cheating to get calories that high for one day, my weight loss has been a little steep and therefore this isn't all that bad. Anyways, got the carbs up their but somehow managed to get protein higher than carbs, at OVER 300g. I am kinda shocked, but hey, I just like protein (or foods high in it). On to a moderate day tomorrow followed by a low day Wednesday. Keep on going.

Protein is too high on a re-feed dude. Could be why you're feeling tired. Drop protein to like 175 for the day and up carbs accordingly

[DanTheManB]

Protein is too high on a re-feed dude. Could be why you're feeling tired. Drop protein to like 175 for the day and up carbs accordingly

And I get that you "like" protein high foods...but this endeavor isn't about what you like..it's about what works ;)

[Lifterforlife10]

Protein is too high on a re-feed dude. Could be why you're feeling tired. Drop protein to like 175 for the day and up carbs accordingly

And I get that you "like" protein high foods...but this endeavor isn't about what you like..it's about what works ;)

I know, mark my words, next re-feed on Tuesday of next week I will make sure to hit my numbers accordingly. I'll just make sure to plan everything ahead of time to ensure that I can tweak my intake. Thanks

[Lifterforlife10]

Workout: Back and Triceps

Superset:
Close Grip Barbell Bench Press: 9,9,7,10
Single Arm Dumbbell Row: 12,12,10,8

Superset:
Back Dumbell Flyes: 10,8,9,10
Skull Crushers: 10,6,6,DS

Superset:
Standing Overhead Dumbell Press: 8,9,8,DS
Reverse Grip Barbell Row: 10,9,8,DS

Superset:
Dumbbell Push up to Row: 8,7,6
Tricep Kickbacks: 12,12,10

Tricep Dips: 3 sets

Daily Macro Nutrient Breakdown:
Calories: 2238
Protein: 284.5g
Carbohydrates: 205.5g
Fat: 37g

Thoughts:
Had to modify the workout due to the messed up schedule, which isn't a big deal. I will hit a couple of lat focused movements on leg day and push the extra abs to Saturday. As for my macros, I was doing some recipe experiments today and so the fats got a tad neglected, but that's fine for one day. Protein was a bit high but calories were spot on. As a side note, just felt pretty tired today. Oh well, there are people worse off than me so I won`t complain

[Lifterforlife10]

Workout: Cardio Day
50 minutes:
-21 minutes HIIT + 2 minutes warm up and 2 minutes cool down recumbent bike
-25 minutes lower intensity recumbent bike

Daily Macro Nutrient Breakdown:
Calories: 2063
Protein: 266g
Carbohydrates: 173.5g
Fat: 52.7g

Thoughts:
I was going to do a bit more cardio later as I felt like it was necessary due to not having one yesterday, unfortunately my legs turned blue around the time I planned to do it, it freaked me out a little and I didn't feel safe doing it. I still felt good about the day as a whole and the diet was spot on, so nothing to complain about in that regard.

[DanTheManB]

Workout: Cardio Day
50 minutes:
-21 minutes HIIT + 2 minutes warm up and 2 minutes cool down recumbent bike
-25 minutes lower intensity recumbent bike

Daily Macro Nutrient Breakdown:
Calories: 2063
Protein: 266g
Carbohydrates: 173.5g
Fat: 52.7g

Thoughts:
I was going to do a bit more cardio later as I felt like it was necessary due to not having one yesterday, unfortunately my legs turned blue around the time I planned to do it, it freaked me out a little and I didn't feel safe doing it. I still felt good about the day as a whole and the diet was spot on, so nothing to complain about in that regard.

wtf @ turned blue? may want to see a doc bout that

[Lifterforlife10]

wtf @ turned blue? may want to see a doc bout that

While I agree it was a bit odd, I have a well developed dislike for any sort of Doctor. Aside from that, I have always had pretty poor circulation, topped with a very slow RMR it isn't too surprising. If it happens again I may have to consider this, but it cleared up as soon as I relaxed and sat down for a bit.
It may also be due to having to due 55 minutes of cardio on 400 calories consumed like 6 hours earlier. Due to classes and school it unfortunately ended up being that way, which is my fault as well but I will make sure to avoid being in that situation again

[safetylouis]

Sry for thread jacking but why do you say you always have your protein too high? I thought u would want to keep em high in order to keep your muscle?

[Lifterforlife10]

Sry for thread jacking but why do you say you always have your protein too high? I thought u would want to keep em high in order to keep your muscle?

Well on the re-feed days it is unnecessary and detrimental to the goal of my re-feed. As for other days, I am only 155-160 lbs, that much protein really isn't necessary and I could use some of it for other macros=more readily available energy. Around 250g is appropraite for my weight, but it is usually higher

[jth16]

Well on the re-feed days it is unnecessary and detrimental to the goal of my re-feed. As for other days, I am only 155-160 lbs, that much protein really isn't necessary and I could use some of it for other macros=more readily available energy. Around 250g is appropraite for my weight, but it is usually higher

Shoot, my protein is only 225g, and I honestly think it could be dropped by 5-15g without any muscle loss, if not more.

Joe Klemczewski, a natty pro and one of the biggest trainers in the natural realm did an experiment where he took in no more than 75g of protein per day for three months. Training continued as usual, and at the end of the three month period, he had lost no muscle mass.
I believe he tested by either hydrostatic body fat measurement or DEXA scan, I don't recall.

Either way, point of the story; a person with the muscle mass of a natural pro retained all of his muscle mass over a three month period on only 75g protein.

Dr.Joe:
http://images.tmuscle.com/forum_images/f/0/f0bb5-drjoe_h2.jpg

If you want to hear the story from him, go to the link I have in my signature to natural bodybuilding radio and look for the interview with Dr.Joe.

[DanTheManB]

Well on the re-feed days it is unnecessary and detrimental to the goal of my re-feed. As for other days, I am only 155-160 lbs, that much protein really isn't necessary and I could use some of it for other macros=more readily available energy. Around 250g is appropraite for my weight, but it is usually higher

at that weight 175-200g would be more than fine ....i'm like you and really enjoy protein rich foods though

[Lifterforlife10]

Workout: Shoulders, Traps, and Abdominal muscles

Superset:
Dumbbell Shoulder Press: 9,7,7,10
Weighted Leg Raises: 4 sets

Superset:
Front Dumbbell Raises: 10,9,9,12
Elevated Leg Sit Ups: 4 sets

Superset:
Upright Rows: 10,9,8,8,12
Bicycle Crunches: 4 sets

Superset:
Side Lateral Dumbbell Raises: 8,8,10
Weighted Decline Legs Curled Crunch/Leg raises: 3 sets

Superset:
External Dumbbell Rotations: 10,10
Shrugs: 10,10

Cardio: Total=55 minutes
-20 minutes modified HIIT recumbent bike
-35 minutes moderate to intense upright bike

Daily Macro Nutrient Breakdown:
Calories: 2218
Protein: 284.3g
Carbohydrates: 172g
Fat: 47.1g

Thoughts:
Both my workout and cardio were intense, put all I got into them. So workout half of the day went very well, and so did the diet. Hit most of my numbers in a ball park range.

[Lifterforlife10]

Workout: Leg Day
DS denotes a dropset
*circumstances for the day rendered it difficult to track all rep numbers, will leave sets instead, most were in the 6-12 rep range
*some abdominal and free weight exercises thrown in between several sets

Squats: 4 sets

Leg Press: 4 regular sets, 1 DS

Deadlifts: 5 sets

Superset:
Leg Curls: 3 regular sets, 1 DS
Varied Grip Lat Pulldowns: 3 DS

Leg Extensions: 4 sets

Straight Arm Pulldowns: 3 sets

Superset:
Seated Calf Raises: 3 sets
Single Legged Dumbbell Standing Calf Raises: 3 sets
Assisted Pull-ups: 3 sets

did some back extensions, and resistance jumps as well, only a set or two of each to warm down

Daily Macro Nutrient Breakdown:
Calories: 2379
Protein: 285g
Carbohydrates: 219g
Fat: 38.8g

Thoughts:
Starting with the workout, I felt so unhappy with myself. I pushed myself as hard as I could but was so frigging fatigued for some reason. Everything felt heavier and my energy just wasn't there. I had to modify my leg workout to fit in lat movements due to the mishap early in the week. But like I said, just didn't feel good today and was extremely weak afterward.
On to the diet. All in all, I am not surprised at all how the numbers workout, regarding fat intake. Meals are a bit shuffled occasionally on Fridays if I have a Graveyard shift, like i do tonight (leaving in a short while). Meals get mixed around and I have to modify everything for the day. Despite this it wasn't that bad.

[DanTheManB]

what are u eating that makes ur protein so high? are u weighing ur stuff? post up ur diet

[Lifterforlife10]

what are u eating that makes ur protein so high? are u weighing ur stuff? post up ur diet

My diet varies day to day, I don`t have a set meal plan (although most my meals are very similar just shuffled throughout the day) the real culprit is tuna, chicken breast, and egg whites. I weigh everything and it just seems to come out pretty high. Its funny you mentioned this because my goal for this week is to ensure I get no more than a MAX of 250g on any day, shooting for a little less and aim to get my fats up to 50g or so.
I honestly never mean to get it so high up, I fully realize that it is not benefiting me in any way and is unnecessary.

going to have breakfast now after my shift and afterwards I`ll post a skeleton or sample day of eating.

[DanTheManB]

I honestly never mean to get it so high up, I fully realize that it is not benefiting me in any way and is unnecessary.

.

lol...u keep saying this but not changing it

[Lifterforlife10]

lol...u keep saying this but not changing it

Mark my words, this week 250g maximum, It WILL happen

[DanTheManB]

Mark my words, this week 250g maximum, It WILL happen

be stringent

[Lifterforlife10]

Daily Macro Nutrient Breakdown:
Calories: 2151
Protein: 219.7g
Carbohydrates: 217g
Fat: 46.7g

Thoughts:
First off, graveyard shift left me pretty tired + shopping for essentials left me pretty worn out. Regardless, tomorrow I plan to do some extra work, at the very least cardio. Exciting news: My contest stuff + suit arrived today, adding to the atmosphere inside my head, at the very least. I am happy that I was able to do as I said and start hitting more reasonable numbers. I will do whatever it takes and I am happy with my progress. I feel I am prepared mentally as I know that due to my lack of significant size my ability to achieve a lean muscular physique worthy of a stage is not attainable in the traditional sense, however I will work my a** off to get to the best I can be.
Edit: Weight stayed at 156.0, so calories may be a tad lower throughout the week, cardio will likely be increased

[DanTheManB]

Daily Macro Nutrient Breakdown:
Calories: 2151
Protein: 219.7g
Carbohydrates: 217g
Fat: 46.7g

Thoughts:
First off, graveyard shift left me pretty tired + shopping for essentials left me pretty worn out. Regardless, tomorrow I plan to do some extra work, at the very least cardio. Exciting news: My contest stuff + suit arrived today, adding to the atmosphere inside my head, at the very least. I am happy that I was able to do as I said and start hitting more reasonable numbers. I will do whatever it takes and I am happy with my progress. I feel I am prepared mentally as I know that due to my lack of significant size my ability to achieve a lean muscular physique worthy of a stage is not attainable in the traditional sense, however I will work my a** off to get to the best I can be.
Edit: Weight stayed at 156.0, so calories may be a tad lower throughout the week, cardio will likely be increased

start brainstorming a plan for AFTER the show too man. trust me u will be glad u did

[Lifterforlife10]

start brainstorming a plan for AFTER the show too man. trust me u will be glad u did

In what sense? Aside from the day afterwards, which will be just some modest home cooked food and a couple of relaxed eats, my diet will be back on track Monday and i will maintain caloric intake for a week or two, then start slowly adding 50-150 cals per week to get my body back into a state of normalcy.
In the world of exercise, I hate missing gym time and i will be back on a very similar regime as my pre-contest one, maybe with one less cardio session a week. Any suggestions on things to do in particular.

[tdgorham]

I gotta hand it to you, im dieting myself for a show and no matter how hard I try i never can hit proper protein intake ever. I weigh 230lb at the moment but i swear im lucky if i get .5 g of protein per pound.

[Lifterforlife10]

I gotta hand it to you, im dieting myself for a show and no matter how hard I try i never can hit proper protein intake ever. I weigh 230lb at the moment but i swear im lucky if i get .5 g of protein per pound.

ha, I am on the opposite end of the spectrum, I am trying to lower it by just a touch because I find it too easy to consume. Hey, and good luck with your show.

[Lifterforlife10]

Workout:
50 minutes moderate-high intensity upright stationary bike

Daily Macro Nutrient Breakdown:
Calories: 1993
Protein: 244g
Carbohydrates: 154g
Fat: 41.3g

Thoughts:
Well, today was a low today and having my meals planned out lets me post this up a little bit earlier. Long day, up at 2:00am be in bed no later than 10:00pm. Worked and did two split sessions of cardio, 30 min and 20 min. Planned low day left cals lower, tomorrow will be around 2200-2300 followed by refeed on legs. I kept under 250g protein and hit the other numbers well, so I am satisfied. Onward and upward, I feel like progress is being made however I just have fears about my condition on the stage, addressed below:

It's not that i don't realize my age+starting point+ lack of size (edit: here is another thing, I don't wan to have some stupid excuse) may be detrimental to my ability to get as lean as others, and not that i am necessarily comparing, I just feel bad in the sense that if I get up there, scratch that, when I get up there, I won't be worthy to wear my trunks and pose. I will work harder than anyone, but i just don't want to be one of those that puts anything against competitors in the sense that it may look like I don't deserve to be up there. I will compete and will enjoy it, just ranting about some underlying feelings I have and this can be disregarded.

[Lifterforlife10]

Workout: Biceps And Chest
*DS denotes a Dropset
*circumstances for the day rendered it difficult to track all rep numbers, will leave sets instead, most were in the 4-12 rep range

Superset:
Dumbbell Flat Bench Press: 5 Sets
EZ Bar Bicep Curls: 4 sets

Superset:
Incline Dumbbell Bench Press: 4 sets
Incline Dumbbell Bicep Curl: 3 sets, 1xDS

Superset:
Flat Bench Dumbbell Flyes: 4 sets
Dumbbell Hammer Curls: 3 sets, 1xDS

Superset:
Decline Dumbbell Bench Press: 3 sets
Reverse Grip Straight Bar Bicep Curl: 3 sets

Superset:
Machine Concentration Curls: 3 sets, 1xDS
*due to people taking my equipment, I did the following in between sets:
-2xCable Crossovers
-2xPec Dec
-1xDip

Finished up with 1 Dropset of Cable Curls

Cardio: 30 minutes moderate to intense Upright Stationary bike

Daily Macro Nutrient Breakdown:
Calories: 2090
Protein: 237g
Carbohydrates: 180.5g
Fat: 49.8g

Thoughts:
Great workout today and I hit my dietary numbers well. Felt pretty sluggish today but still got up and played some badminton with some of my brothers. Another day down and one step closer.

[Lifterforlife10]

Workout: Leg Day
DS denotes a dropset
*circumstances for the day rendered it difficult to track all rep numbers, will leave sets instead, most were in the 6-12 rep range
*Various abdominal + free weight leg exercises done between some sets

Leg Press: 4 sets, 1 DS

Seated to Standing Squats: 4 sets

Deadlifts: 5 sets

Superset:
Leg Curls: 3 sets, 1 DS
Leg Extensions: 3 sets, 1 DS

Superset:
Resistance Lying Vertical Jumps: 3 sets
Back Extensions: 2 sets

Superset:
Seated Calf Raises: 3 sets
Standing Single Legged Dumbbell Calf Raises: 3 sets

Daily Macro Nutrient Breakdown:
Calories: 2514.5
Protein: 225.8g
Carbohydrates: 303.2g
Fat: 52.7g

Thoughts:
As always I felt I could do more in the gym, I always want to push my body to a point where I can`t take it anymore, than go some more. I was happy with how the re-feed shaped up, most of the extra protein was from indirect unintentional sources, same with the fat.

[DanTheManB]

lookin good man keep it up. how many weeks?

[Lifterforlife10]

lookin good man keep it up. how many weeks?

As of last Saturday it is 9 weeks :D, even on the days I feel tired and don't feel up to cardio or movement whatsoever, I just think of the comp and it revs me up, pushes me to get moving. I know I ramble a bit but I am just beyond looking forward to the whole experience

[DanTheManB]

As of last Saturday it is 9 weeks :D, even on the days I feel tired and don't feel up to cardio or movement whatsoever, I just think of the comp and it revs me up, pushes me to get moving. I know I ramble a bit but I am just beyond looking forward to the whole experience

enjoy the ride

[Lifterforlife10]

Workout: 65 minutes Cardio:
-30 minutes Low Intensity Recumbent Bike
-35 Minutes Moderate to Intense (mainly) Upright Bike

Daily Macro Nutrient Breakdown:
Calories: 2060.2
Protein: 234g
Carbohydrates: 186.8g
Fat: 41.9g

Thoughts:
Absolutely nothing, the day went smoothly and I feel good about what transpired.

[Lifterforlife10]

Workout: Back and Triceps
DS denotes a dropset
*circumstances for the day rendered it difficult to track all rep numbers, will leave sets instead, most were in the 6-12 rep range
-when indicating a DS, it is additional to other sets

Superset:
Overhead Tricep Press: 3 sets, 1xDS
One arm Dumbbell Rows: 4 sets

Superset:
Skull Crushers: 4 sets
Standing Incline T-Bar Rows: 3 sets, 1xDS

Superset:
Varied Grip Lat Pulldowns: 4xDS
Tricep Extensions: 3 sets, 1xDS

Superset:
Seated Cable Rows: 3 sets, 1xDS
Close Grip Push Ups: 4 sets

Straight Arm Pulldowns: 3 sets

Superset:
Assisted Pull Ups: 3 sets
Dips: 3 sets

Superset:
Tricep Kickbacks: 3 sets
Reverse Dumbbell Flyes: 3 sets

Finished with some light Wide Grip Incline Rows and Weighted Bench to Bench Dips

Cardio:
15 minutes steep incline walking
60 minutes very intense road hockey with brothers (we get pretty agressive)

Daily Macro Nutrient Breakdown:
Calories: 2111
Protein: 249g
Carbohydrates: 184.5g
Fat: 47g

Thoughts:
I feel satisfied with the day. The workout seemed a bit high volume. I get frustrated because my body seems to fail on a set before I want it to. The diet is going smoothly however today I felt so hungry. Oh well, life goes on

[Webber91]

In on this.

You got a good head on your shoulders bro. Great mindset. Who cares where you place in the comp, you'll learn alot about yourself both physically and mentally from the whole experience.

[Lifterforlife10]

Workout: Shoulders, Traps, and Abs
*DS denotes a Dropset

Superset:
Seated Dumbbell Shoulder Press: 4 sets
Weighted Leg Raises: 4 sets

Superset:
Front Dumbbell Raises: 4 sets
Leg Elevated Crunches: 4 sets

Superset:
Upright Rows: 4 sets
Bicycle Crunches: 4 sets

Superset:
Lateral Dumbbell Raises: 3 sets
Weighted Decline Legs Curled Crunch/Leg raises: 3 sets

Superset:
External Dumbbell Rotations: 3 sets
Shrugs: 3 sets


Daily Macro Nutrient Breakdown:
Calories: 2127
Protein: 236g
Carbohydrates: 171.5g
Fat: 55.4g

Thoughts:
Due to the weight room being closed during lunch period and having to sleep away the afternoon due to working a graveyard shift tonight, I decided to do my Cardio from today tomorrow. Meals were a bit hectic but my diet worked out on the spot and I am feeling pretty good.


In on this.

You got a good head on your shoulders bro. Great mindset. Who cares where you place in the comp, you'll learn alot about yourself both physically and mentally from the whole experience.

Thanks, I am doing it for the experience alone and this isn't about placing. I feel at my age it is best to just learn and absorb all I can.

[Lifterforlife10]

Workout:
-30 minutes moderate to intense Upright Bike
-45-60 minutes road hockey

Daily Macro Nutrient Breakdown:
Calories: 2223
Protein: 250g
Carbohydrates: 197.5g
Fat: 49.4g

Thoughts:
I think I will be increasing my cardio this week, I just feel it may be necessary. My diet worked out fine, hit max protein exactly. Got in some extra cardio in the form of some intense road hockey with my brothers, a little more entertaining than just sitting on a bike. Feeling nervous about conditioning, but just gonna keep pushing forward.

[busyboy21]

In on this.

You got a good head on your shoulders bro. Great mindset. Who cares where you place in the comp, you'll learn alot about yourself both physically and mentally from the whole experience.


+1 keep up the work and enjoy the ride!

[Lifterforlife10]

Workout: Cardio 30 minutes intense Upright Stationary Bike

Daily Macro Nutrient Breakdown:
Calories: 2125
Protein: 244.5g
Carbohydrates: 173.3g
Fat: 50.9g

Thoughts:
Felt like a long day, surprisingly I had almost infinite energy for cardio (go figure) after being unable to eat between 4:00am and 4:00pm, god I love fasted workouts (typical for me). Had to cut it short for dinner with my family but 30 min was all that was scheduled but the cardio will be increased during the week. Tomorrow is a re-feed and I am going to aim for a much more balanced diet in terms of a proper re-feed


+1 keep up the work and enjoy the ride!

Thanks, I have mixed feelings of nervousness and excitement (dominant), I'll work my a** of up till the day and the cards will fall where they will, but the aim is experience

[Lifterforlife10]

Workout: Legs + Abdominal
*Abdominal exercises thrown in between sets, same with body weight leg exercises
*DS denotes a drop-set

Squats: 4 sets

Leg Press:
-2 sets single leg
-2 sets Dual leg
-1 DS

Deadlift: 5 sets

Superset:
Leg curls: 3 sets, 1 DS
Lying Vertical Jump Board: 4 sets

Leg Extensions: 3 sets, 1 DS

Superset:
Seated Calf Raises: 3 sets
Standing Single Leg Dumbbell Calf Raises: 3 sets
Back Extensions: 3 sets

Cardio: 30 minutes 3.5mph walking at 8-10% incline (seemed very hard after legs)


Daily Macro Nutrient Breakdown:
Calories: 2680
Protein: 248g
Carbohydrates: 349.5g
Fat: 42g


Thoughts:
Tiring say, but didn't feel drained as other re-feed days which was great for Legs. Hit them hard, despite a pain in my groin area (will rest it some and stretch, should e fine). I am happy with the macro breakdown, still feel somewhat off set that calories and carbs are so high, mental thoughts that I have to ignore. All in all, the most successful re-feed today, followed by a low day tomorrow.

[Lifterforlife10]

Workout: Chest and Biceps

Superset:
Rotation Dumbbell Flat Bench Press: 5 sets
Preacher Curls: 4 sets

Superset:
Decline Barbell Bench Press: 4 sets
Standing Dumbbell Bicep Curls: 4 sets

Superset:
Incline Dumbbell Flyes: 4 sets
Standing EZ Bar Bicep Curls: 4 sets

Superset:
Incline Dumbbell Curls: 3 sets
Standard Pushups: 2 sets
Straight-arm Dumbbell Pullovers: 2 sets

Cardio: 55 minutes total
-25 mintues fairly low intensity recumbent bike
-30 minutes moderate to intense Upright Bike

Daily Macro Nutrient Breakdown:
Calories: 2251
Protein: 271g
Carbohydrates: 180.5g
Fat: 48.6g

Thoughts:
First thing to note will be diet, seeing how the above 250g protein number sticks out. I could care less, one day won't matter and I eat according to what I feel like, in the sense that even if it deviates from macros by a couple of grams, I would rather keep myself more satisfied than worry. As for the workout, it was the most productive I've had as of late. Every set was worth it, I just felt focused and really good with it at the end.

[DanTheManB]

Workout: Chest and Biceps

Superset:
Rotation Dumbbell Flat Bench Press: 5 sets
Preacher Curls: 4 sets

Superset:
Decline Barbell Bench Press: 4 sets
Standing Dumbbell Bicep Curls: 4 sets

Superset:
Incline Dumbbell Flyes: 4 sets
Standing EZ Bar Bicep Curls: 4 sets

Superset:
Incline Dumbbell Curls: 3 sets
Standard Pushups: 2 sets
Straight-arm Dumbbell Pullovers: 2 sets

Cardio: 55 minutes total
-25 mintues fairly low intensity recumbent bike
-30 minutes moderate to intense Upright Bike

Daily Macro Nutrient Breakdown:
Calories: 2251
Protein: 271g
Carbohydrates: 180.5g
Fat: 48.6g

Thoughts:
First thing to note will be diet, seeing how the above 250g protein number sticks out. I could care less, one day won't matter and I eat according to what I feel like, in the sense that even if it deviates from macros by a couple of grams, I would rather keep myself more satisfied than worry. As for the workout, it was the most productive I've had as of late. Every set was worth it, I just felt focused and really good with it at the end.

dude as long as total cals are where u want them fuk it. ur better served at ur weight to keep pro a lil lower but if u feel good and are losing bf then no one can say boo

[Lifterforlife10]

Workout: Cardio: 40 minutes
-10 minutes moderate running
-30 minutes moderate to intense upright bike

Daily Macro Nutrient Breakdown:
Calories: 1928
Protein: 240.2g
Carbohydrates: 159.5g
Fat: 38.7g

Thoughts:
Missed out on a cardio session, just way too much to do in a day. Felt pretty worn today but managed to survive ;). Macros went very well for a low day, however, being one who usually doesn't feel overtly hungry, I was craving just some extra food. Wasn't bad though. And does anyone else notice that even foods you don't usually partake of smell really good, and everything seems to remind you of food. No joke, someones car exhaust came across as mom's banana bread :D



dude as long as total cals are where u want them fuk it. ur better served at ur weight to keep pro a lil lower but if u feel good and are losing bf then no one can say boo

I couldn't agree more, I figure what is the point in adding extra stress to my life by worrying when it really just won't matter. I would rather be eating foods that hit my caloric goals that will keep me satisfied and sane.

[Lifterforlife10]

Workout: Shoulders, Traps, and Abs

Superset:
Seated Dumbbell Shoulder Press: 4 sets
Weighted Leg Raises: 4 sets

Superset:
Front Dumbbell Raises: 4 sets
Leg Elevated Crunches: 4 sets

Superset:
Upright Rows: 4 sets
Bicycle Crunches: 4 sets

Superset:
Lateral Dumbbell Raises: 3 sets
Weighted Decline Legs Curled Crunch/Leg raises: 3 sets

Superset:
External Dumbbell Rotations: 3 sets
Shrugs: 3 sets


Daily Macro Nutrient Breakdown:
Calories: 2251
Protein: 271.2g
Carbohydrates: 183.5g
Fat: 47.1g


Cardio: 55 minutes total:
-30 minutes moderate to intense Upright Stationary Bike
-21 minutes modified HIIT
-2 minutes warm up+ 2 minutes cool down

Thoughts:
I am hungry. Period. :D, oh well, can't help but be happy as I have gotten noticeably leaner (when flexing I have teardrop forming on quad, super excited). I know it means nothing compared to most who compete, but it has me excited nonetheless. It helps me keep motivated and pushing through the cardio (workouts I love but cardio is getting a bit boring). Well, complaining doesn't help, keeping a positive outlook does.
BTW, I have realized that more and more it seems that my already present disdain for those in my age range has become much more outwardly directed.

[Lifterforlife10]

Workout: Back and Triceps:
*DS denotes a dropset

Superset:
Skull Crushers: 4 sets
Reverse Grip Bent over Barbell Row: 4 sets

Superset:
Standing Incline Wide Grip t-Bar rows: 4 sets
Weighted leg Elevated Tricep Dips: 4 sets

Seated Overhead Tricep Press: 3 sets, 1 DS

Superset:
Multiple Grip Lat Pull Down: 3 DS
Standard Grip Lat Pull down: 1 DS
Tricep Extensions: 3 sets, 1 DS

Superset:
Seated Cable Rows: 4 sets
Close Grip Push Ups: 3 sets

Straight Arm Pull Downs: 3 sets

Superset:
Assisted Pull Ups: 3 sets
Hanging Dips: 3 sets

-Did a couple extra single exercises, mostly light

Daily Macro Nutrient Breakdown:
Calories: 2179.5
Protein: 274g
Carbohydrates: 200g
Fat: 42.7g

Thoughts:
Just felt tired and SO hungry today. Really felt like eating anything in sight :D. Carving Buttered toast with strawberry jam. Overall, day was okay, not great due to lack of energy.

[DanTheManB]

Workout: Shoulders, Traps, and Abs

Superset:
Seated Dumbbell Shoulder Press: 4 sets
Weighted Leg Raises: 4 sets

Superset:
Front Dumbbell Raises: 4 sets
Leg Elevated Crunches: 4 sets

Superset:
Upright Rows: 4 sets
Bicycle Crunches: 4 sets

Superset:
Lateral Dumbbell Raises: 3 sets
Weighted Decline Legs Curled Crunch/Leg raises: 3 sets

Superset:
External Dumbbell Rotations: 3 sets
Shrugs: 3 sets


Daily Macro Nutrient Breakdown:
Calories: 2251
Protein: 271.2g
Carbohydrates: 183.5g
Fat: 47.1g


Cardio: 55 minutes total:
-30 minutes moderate to intense Upright Stationary Bike
-21 minutes modified HIIT
-2 minutes warm up+ 2 minutes cool down

Thoughts:
I am hungry. Period. :D, oh well, can't help but be happy as I have gotten noticeably leaner (when flexing I have teardrop forming on quad, super excited). I know it means nothing compared to most who compete, but it has me excited nonetheless. It helps me keep motivated and pushing through the cardio (workouts I love but cardio is getting a bit boring). Well, complaining doesn't help, keeping a positive outlook does.
BTW, I have realized that more and more it seems that my already present disdain for those in my age range has become much more outwardly directed.

nice work getting the tear drop dude! Keep killin it!

[Lifterforlife10]

nice work getting the tear drop dude! Keep killin it!

It isn't as impressive as it would be one someone with much more significant mass, regardless I am happy. It isn't some super clear cut amazing quad, however it is on its way and outline if I flex it appropriately. It just signifies to me that I am making progress and that my efforts are not in vain. Maybe I got a little over-excited over something minor, but hey, large or small, a step forward is still progress.

Thanks

[Lifterforlife10]

Another thing I want to mention and would really like opinions on is my lower abdominal area (can post pics if required).

Now, I realize I could be fooling myself and it is just a layer of abdominal fat or that I lack mass enough to cut out my abdominal region (poor choice of words here), however it seems to be that although I have the top 4 abdominal muscles showing my lower abdominals protrude and lack shape. When flexed they are solid and feel identical to the rest of my abdomen, despite this it appears as if I have some sort of protrusion. I only question this because I am wondering if anyone has any opinions on what it could be.

My primary train of thought is that it is merely my lack of being physically lean, but I am also pondering possible genetic make up of my abdomen or that in some way when I had my appendix out, two years ago (been like it since) that its possible some sort of tissue has built up here, scarring etc.

I am likely making excuses and it is just lack of lean body mass, regardless I thought it would be worth asking about.

[DanTheManB]

It isn't as impressive as it would be one someone with much more significant mass, regardless I am happy. It isn't some super clear cut amazing quad, however it is on its way and outline if I flex it appropriately. It just signifies to me that I am making progress and that my efforts are not in vain. Maybe I got a little over-excited over something minor, but hey, large or small, a step forward is still progress.

Thanks

we arent talking about other people. this prep is about you, bro. sooo good work thus far :)

[Lifterforlife10]

Daily Macro Nutrient Breakdown:
Calories: 2253
Protein: 284g
Carbohydrates: 200.3g
Fat: 43.3g

Thoughts:
Although there was no workout today (done on purpose) I instead took advantage of a bit of free time to study for exams (Getting started early) and stretched out my legs. Been bothering me lately, probably due to neglecting (forgetting) to stretch after cardio. They feel good and I will be doing cardio tomorrow. Macros went fine, felt hungry but variety helps.

On to the good stuff, I am officially registered for the competition and more excited than ever.


we arent talking about other people. this prep is about you, bro. sooo good work thus far :)

I know, comparing myself to others does not help. I just feel behind (because I am comparing). Gotta get my head on straight and focus on me. I have to achieve what I can, not what someone else has.

But, on a side note, I would kill to have your legs. I love it, kids in my age range are concerned about biceps and chest. When asked, I am looking to improve everywhere, particularly back and legs. Legs are my favorite muscle to work while everyone else does bench and curls. I love it

Edit: Almost forgot: 7 WEEKS OUT :D

[DanTheManB]

Daily Macro Nutrient Breakdown:
Calories: 2253
Protein: 284g
Carbohydrates: 200.3g
Fat: 43.3g

Thoughts:
Although there was no workout today (done on purpose) I instead took advantage of a bit of free time to study for exams (Getting started early) and stretched out my legs. Been bothering me lately, probably due to neglecting (forgetting) to stretch after cardio. They feel good and I will be doing cardio tomorrow. Macros went fine, felt hungry but variety helps.

On to the good stuff, I am officially registered for the competition and more excited than ever.



I know, comparing myself to others does not help. I just feel behind (because I am comparing). Gotta get my head on straight and focus on me. I have to achieve what I can, not what someone else has.

But, on a side note, I would kill to have your legs. I love it, kids in my age range are concerned about biceps and chest. When asked, I am looking to improve everywhere, particularly back and legs. Legs are my favorite muscle to work while everyone else does bench and curls. I love it

Edit: Almost forgot: 7 WEEKS OUT :D

thanks man. takes an insane amount of work...legs were a weak point for me 5 yrs ago. u got a leg up (no pun intended) by starting young

[Lifterforlife10]

Workout: Cardio: 30 minutes moderate to intense upright bike

Daily Macro Nutrient Breakdown:
Calories: 1939
Protein: 236g
Carbohydrates: 182.5g
Fat: 35.5g

Thoughts:
It was a day, in bed quite early for a workout at 2:00 am tomorrow morning prior to work.

[Lifterforlife10]

Workout: Chest and Biceps

Superset:
Barbell Bench Press: 5 sets
Dumbbell Hammer Curls: 2 sets
Dumbbell Bicep Curls: 2 sets

Superset:
Decline Barbell Bench Press: 4 sets
Concentration Curls: 4sets

Superset:
EZ Bar Bicep Curls: 4 sets
Incline Barbell Bench Press: 4 sets

Superset:
Reverse Grip Bicep Curl: 2 sets
Preacher Curls: 2 sets
Dumbbell Incline Flyes: 3 sets


Cardio:
-55 minutes Moderate to Intense Upright Bike


Daily Macro Nutrient Breakdown:
Calories: 2147
Protein: 253.2g
Carbohydrates: 186.5g
Fat: 49.5g


Thoughts:
The workout this morning was just fantastic, although tired, really pushed myself mentally. Focused on the movements, felt great. Cardio was tiring but it wasn't as bad as some. Just felt completely drained for the day though, studying, work, and my workouts just left me a little worn out (there are those worse off so I am sure I'll live). Feeling so happy, got my confirmation e-mail from neutron, still feel under prepared in terms of what will actually be going on at the event in terms of set up, posing etc. Will get as much information as I can.

[Lifterforlife10]

Workout: Legs + Abdominals
*Abdominal and free weight leg exercises thrown between most sets
*DS denotes a dropset
*BTW, dropsets are additional sets on top of the others

Narrow Stance Squats: 4 sets

Leg Press: 5 sets, 1xDS

Deadlifts: 3 sets, 1xDS

Superset:
Leg Curls: 3 sets, 1XDS
Lying Resistance Vertical Jump: 4 sets

Leg Extensions: 3 sets, 1XDS

Superset:
Seated Calf Raises: 3 sets
Standing Single Leg Dumbbell Calf Raises: 3 sets
Back Extensions: 2 sets


Daily Macro Nutrient Breakdown:
Calories: 2513
Protein: 241g
Carbohydrates: 355.5g
Fat: 23.2g


Thoughts:
First portion of my workout got me frustrated with myself, absolutely killed myself for the rest. Just getting dissatisfied with myself, depressing seeing myself drop weights a bit. I hate and like re-feed days. I enjoy a little bit of extra foods; however, I feel undeserving of the extra food.
My progress is getting frustrating, in the sense I just feel I should and could be leaner. Tomorrows another day to make improvements and i will.

[Lifterforlife10]

Workout: Cardio 55 minutes
-30 minutes moderate to intense Upright Stationary Bike
-25 minutes fairly low intensity recumbent bike

Daily Macro Nutrient Breakdown:
Calories: 1672
Protein: 207g
Carbohydrates: 99g
Fat: 50.2g


Thoughts:
Was hoping to do a tad bit more cardio but I have to balance it with school (exams coming up + tests) so I cam a little bit short in that field. As for the diet, I really was just doing some experimenting today as to see how my body functions with less than 100g carbs. Although I have a low caloric intake for the day (much much lower than intended) I really wanted to stick sub 100g carbs. The day went fine, like most other days. Was a little more fatigued but I managed. (Likely due to my body's already adaptive nature towards my typical consumption of more calories later in the day, as I was eating prior to starting this) thus I am able to function fine throughout the day.
I will admit I was very sore from my previous days workout, just small pains or aches every time I moved, bent over, etc.

[Lifterforlife10]

Workout: Back and Triceps
*DS denotes a dropset

Superset:
Close Grip Bench Press: 4 sets + 1 DS
Single Arm Dumbbell Rows: 4 sets

Superset:
Overhead Tricep Press: 3 sets + 1 DS
T-Bar Rows: 3 sets + 1 DS

Superset:
Varied Grip Lat Pulldowns: 4 DS
Tricep Extensions: 3 sets + 1 DS

Superset:
Skull Crushers: 4 sets
Reverse Grip Bent Over Rows: 4 sets

Superset:
Assisted Pull Ups: 3 sets
Dips: 3 sets

Superset:
Close Grip Push Ups: 3 sets
Seated Cable Rows: 3 sets

Straight Arm Pulldowns: 3 sets


Daily Macro Nutrient Breakdown:
Calories: 2227 cals
Protein: 249g
Carbohydrates: 205.5g
Fat: 46.1g


Thoughts:
Although far too much volume in my workout, it still went very well. I felt very fatigued today, and due to a busy schedule the day just was everywhere.

[DanTheManB]

don't get frustrated bud! literally one day at a time. get today focused on and done with...do the same with tomorrow. but focus on the NOW during prep and try to make not of each up and each down with what macros and training etc

[Lifterforlife10]

Workout: Shoulders, Traps, Abs

Superset:
Dumbbell Shoulder Press: 4 sets
Weighted Leg Raises: 4 sets

Superset:
Dumbbell Front Raises: 4 sets
Russian Twists: 2 sets
Bicycle Crunches: 2 sets

Superset:
Upright Rows: 4 sets
Elevated Leg Sit Ups: 4 sets

Superset:
Side Lateral Dumbbell Raises: 3 sets
Legs Curled Decline Raises: 3 sets
Wrist Curls: 3 sets

Superset:
Barbell Shrugs: 3 sets
External Rotations: 3 sets


Cardio: 25 minutes Modified HIIT


Daily Macro Nutrient Breakdown:
Calories: 2107
Protein: 240g
Carbohydrates: 170.5g
Fat: 57.6g


Thoughts:
Really getting motivated by the contest. Every time I feel tired or like taking a break, I just think of the contest and I get fired up to go on. Pretty cool feeling.


don't get frustrated bud! literally one day at a time. get today focused on and done with...do the same with tomorrow. but focus on the NOW during prep and try to make not of each up and each down with what macros and training etc

I really appreciate all of your comments and straightforward/honest insight. Everything you have said has been helpful in keeping my mindset where it likely should be.

[Gesou]

Hey, Ian, nice going. Have been checking in almost daily, but never said anything though. Anyway, how bout a pic update, and maybe start taking pics for every 7wk out, 6wk out and so on, so people can see/comment progress?

[Cumulonimbus]

OP, I would really take a year off and focus on size !

It would be well worth it next year.

[DanTheManB]

Workout: Shoulders, Traps, Abs

Superset:
Dumbbell Shoulder Press: 4 sets
Weighted Leg Raises: 4 sets

Superset:
Dumbbell Front Raises: 4 sets
Russian Twists: 2 sets
Bicycle Crunches: 2 sets

Superset:
Upright Rows: 4 sets
Elevated Leg Sit Ups: 4 sets

Superset:
Side Lateral Dumbbell Raises: 3 sets
Legs Curled Decline Raises: 3 sets
Wrist Curls: 3 sets

Superset:
Barbell Shrugs: 3 sets
External Rotations: 3 sets


Cardio: 25 minutes Modified HIIT


Daily Macro Nutrient Breakdown:
Calories: 2107
Protein: 240g
Carbohydrates: 170.5g
Fat: 57.6g


Thoughts:
Really getting motivated by the contest. Every time I feel tired or like taking a break, I just think of the contest and I get fired up to go on. Pretty cool feeling.



I really appreciate all of your comments and straightforward/honest insight. Everything you have said has been helpful in keeping my mindset where it likely should be.

No problem man. I love how dilligent you are with your numbers. Someone to look up to no matter what age a competitor is. Know this---if you have a good head on your shoulders and take each day for what it is (dont get caught up in the highs and lows) you'll have a bright future bodybuilding-wise. Sport is mostly mental.

[DanTheManB]

OP, I would really take a year off and focus on size !

It would be well worth it next year.

I thought that at first too....but where he's coming from this isn't a bad idea...#1 gets him used to prep and getting to know his body and #2 it will be much much easier to stay leaner while putting on size rebounding off of prep

[Lifterforlife10]

Hey, Ian, nice going. Have been checking in almost daily, but never said anything though. Anyway, how bout a pic update, and maybe start taking pics for every 7wk out, 6wk out and so on, so people can see/comment progress?

I have been taking pics every three weeks, currently sitting at 6 weeks today. I will throw up current ones today or tomorrow if I can, I appreciate you dropping in and welcome your criticism/comments/opinions.


OP, I would really take a year off and focus on size !

It would be well worth it next year.

Might it be worth it to put on some decent size, yes. Is it likely to have an opportunity like this so near by any time soon. No. Plus, my reasons for competing are not driven so much as to win, but to gain experience, prove somethings to myself, and a host of others. I am fully aware of my lack of size, but that isn't going to deter me. As well, I plan to take a couple of years minimum to create a physique I can be a little more satisfied with. I think of this as getting my foot in the door.


No problem man. I love how dilligent you are with your numbers. Someone to look up to no matter what age a competitor is. Know this---if you have a good head on your shoulders and take each day for what it is (dont get caught up in the highs and lows) you'll have a bright future bodybuilding-wise. Sport is mostly mental.

I really appreciate it. I am really just focusing on the now and forgetting about how tomorrow will go or what I did in the past. The day will come regardless so I'll just work on each on coming up to it.


I thought that at first too....but where he's coming from this isn't a bad idea...#1 gets him used to prep and getting to know his body and #2 it will be much much easier to stay leaner while putting on size rebounding off of prep

I know, I need to put on size. I am really looking forward to actually doing so in the upcoming years before I consider competing again (it will happen though.)

I am just going to re-iterate that I know that I am not in any sense of the world a big guy. Due to my past I have struggled with my physical well-being thus restricting my efforts. But I could care less if I look like a midget on stage or a frigging giant at this point, that is not where my motivation lies. Bodybuilding is my passion, and although I will always strive to improve and perfect my physique (or lack there of at this point :)), I want to enjoy this moment and the experience it brings.

[Lifterforlife10]

Workout: 60 minutes moderate to intense Upright Stationary Bike

Daily Macro Nutrient Breakdown:
Calories: 1992
Protein: 264.2g
Carbohydrates: 110.5g
Fat: 54.7g

Thoughts:
Tired, simply put, graveyard left me lacking through the day (or, so I believe is the main factor).

Now, I have some potentially awful news. I will post up pictures of the imbalance when I get them to illustrate what I am going to say, but I have had shoulder problems for some time now, likely due to going far to fast as a cashier for over a year (I mean, very fast, sounds silly but its true). I have quite the lump/shoulder imbalance that until now, I never really paid enough attention to (has been this way for a while).
It has always had a somewhat constant irritating feeling to it, very hard to describe (poor words). I am getting it checked on Monday due to really paying attention to how it looks. So, positive thoughts till Monday :)

[Gesou]

Man, that shoulder thing sux, let's keep our fingers crossed and hope for the best!

[Lifterforlife10]

Man, that shoulder thing sux, let's keep our fingers crossed and hope for the best!

I know, well its a trap/shoulder/back thing :D, we'll see what the doc says. If I must I will modify my workouts, drop the shoulder weights and go light for a little while (till after the comp). I don't want to give up now, soooo close. This is just such an opportunity for me. Its been like this for a long time, so hopefully I can just stave it off until afterwards, or modify my workouts. We will see

[Lifterforlife10]

Workout: 40 minutes moderate to intense Upright Stationary Bike

Daily Macro Nutrient Breakdown:
Calories: 1905
Protein: 236.4g
Carbohydrates: 139.9g
Fat: 54.5g

Thoughts:
I am tired. That is all.

But seriously, felt drained most of the day. Will be posting up progress pics soon (excuse what will be poor lighting and white skin) and pics of my shoulder deformity shall we say. Stay tuned.

Oh, and although I have forgotten to post it the last couple weeks, my weight LAST Saturday was 153.0lbs and today it was 150-150.5lbs. Things are getting leaner, or it appears so in the mirror. (checked this morning, had a feeling, 149.0)

[Lifterforlife10]

Workout: Legs+Abdomen
*DS denotes a dropset
*Abdominal and free weight leg exercises thrown between most sets

Seated to Standing Squats: 4 sets

Leg Press: 5 sets+1xDS

Deadlifts: 4 sets

Superset:
Leg Curls: 3 sets+1XDS
Lying Resistance Vertical Jump: 4 sets

Leg Extensions: 4 sets

Superset:
Seated Calf Raises: 3 sets
Standing Single Leg Dumbbell Calf Raises: 3 sets


Daily Macro Nutrient Breakdown:
Calories: 2275
Protein: 262g
Carbohydrates: 173.5g
Fat: 55.2g

Thoughts:
It seems I have injuries all over, legs, shoulders, groin. Doesn't matter, I can rest when I am done :). One thing I shall note is that I was ravenous today, I could have killed for some food (had to walk a long way home after the gym [seemed longer due to working legs i am sure] and I just kept thinking to myself, "one leg at a time")

Anyways, pics are to follow:
I will make no excuses or comments, they are what they are. I will do whatever I physically can (as I have been) in the coming weeks.
http://i845.photobucket.com/albums/ab14/Lifterforlife10/6%20weeks%20out/010.jpg
http://i845.photobucket.com/albums/ab14/Lifterforlife10/6%20weeks%20out/008.jpg
http://i845.photobucket.com/albums/ab14/Lifterforlife10/6%20weeks%20out/009.jpg
http://i845.photobucket.com/albums/ab14/Lifterforlife10/6%20weeks%20out/002.jpg
http://i845.photobucket.com/albums/ab14/Lifterforlife10/6%20weeks%20out/007.jpg
http://i845.photobucket.com/albums/ab14/Lifterforlife10/6%20weeks%20out/005.jpg

[Lifterforlife10]

And the shoulder/back issue.
The left shoulder/back area:
http://i845.photobucket.com/albums/ab14/Lifterforlife10/6%20weeks%20out/012.jpg
http://i845.photobucket.com/albums/ab14/Lifterforlife10/6%20weeks%20out/013.jpg

This picture I got my bro to take to see it clearer (THIS IS IN THE MIRROR, hence opposite looking side) There is no emphasis on my part, it just comes up that way.
http://i845.photobucket.com/albums/ab14/Lifterforlife10/6%20weeks%20out/014.jpg

Will be seeking medical help in the form of a chiropractor or physiotherapist recommended by a family friend/ trainer who has supported me through a lot.


EDIT: No lat spread pics, the ones I took I had leaned to far back and the photos were taken at a very bad angle, although my lats are terrible anyways the pics just looked very odd, hence they were omitted.

[Gesou]

Hey, your back leaned out fast, your upper back looks really lean on the back double bi. Still some lovehandles though, but it looks like you might have some wide hips, maybe that makes it looks worse?

Anyway, nice going and hope your shoulder heals.

[Lifterforlife10]

Hey, your back leaned out fast, your upper back looks really lean on the back double bi. Still some lovehandles though, but it looks like you might have some wide hips, maybe that makes it looks worse?

Anyway, nice going and hope your shoulder heals.

Regardless if I do or don't have wide hips (although unfortunately it feels like I do) it is no excuse for not losing unwanted tissue. Me not getting lean enough is my own doing, no amount of genetics or excuses will alter that. Unfortunately, like most, I seem to hold most of my extra weight in my lower back and glutes/thighs. Will just keep on going and get as lean as I can.


And are the pictures messing up for anyone else. originally when I posted they were medium size and right way up, now half have switched to being on their side and large?

[DanTheManB]

I guess it's part of the shoulder issue but your left delt is way smaller than the right....I have wide hips too...it's all good...

5 weeks is a lot of time to make some big changes...5 lbs lost at this point and you'll see a huge difference. Back is leaning out nicely...abs too...legs will take some work but I think it will come much easier with some muscle maturity...keep killin it man!

[Lifterforlife10]

Workout: Chest and Biceps:

Superset:
Incline Barbell Bench Press: 5 sets
Dumbbell Bicep Curl: 4 sets

Superset:
Decline Barbell Bench Press: 4 sets
Dumbbell Concentration Curls: 5 sets

Superset:
Flat Bench Dumbbell Flyes: 4 sets
21's: 3 sets

Superset:
Incline Dumbbell Curls: 3 sets
Push Ups: 3 sets

Cardio: 25 minutes low intensity recumbent bike


Daily Macro Nutrient Breakdown:
Calories: 2708
Protein: 254g
Carbohydrates: 380.5g
Fat: 24.7g

Thoughts:
Pretty good for a re-feed. Finally getting over a nasty lung cold as well, so feeling better. Love re-feeds, my body temp goes way up (hopefully due to metabolic response). As a future note, my cardio is always non-existent on leg day, and the day after is usually light. The rest of the week will be completely filled but my legs need a little bit of room around leg day.


I guess it's part of the shoulder issue but your left delt is way smaller than the right....I have wide hips too...it's all good...

5 weeks is a lot of time to make some big changes...5 lbs lost at this point and you'll see a huge difference. Back is leaning out nicely...abs too...legs will take some work but I think it will come much easier with some muscle maturity...keep killin it man!

I just looked at my rear double bi, wow, never noticed that difference. I do have wide hips, although I can obviously feel the visible fat around them, there really isn't all that much (maybe being optimistic but it feels as such).

I plan to make as much of a change in my 5 weeks prior to peak week as I can. I do feel one of my biggest problems is a lack of a Significant mass to cut to.

I also wonder if my body is responding oddly due to going through such a "rough patch" I mentioned of so long at low cals + very high activity. I don't feel my body had an appropriate opportunity to catch up, which would allow me more of a stable state to work with. (can expand my thinking if necessary)

Thanks again for all your comments

[DanTheManB]

yea doesnt appear that you have a ton of fat at the waist. just the wide hips making it look worse. only think you can do is get your shoulders wider to counteract

[Lifterforlife10]

Cardio: 70 minutes moderate to high intensity Upright bike


Daily Macro Nutrient Breakdown:
Calories: 1832
Protein: 238.2g
Carbohydrates: 99.5g
Fat: 53g


Thoughts:
.........



yea doesnt appear that you have a ton of fat at the waist. just the wide hips making it look worse. only think you can do is get your shoulders wider to counteract

It certainly doesn't feel like it (having excess fat on my waist), in the future my physique will be far more balanced

[Lifterforlife10]

Workout: Shoulders, Traps, Abs

Superset:
Dumbbell Arnold Press: 4 sets
Weighted Leg Raises: 4 sets

Superset:
Dumbbell Front Raises: 4 sets
Bicycle Crunches: 4 sets

Superset:
Upright Rows: 4 sets
Elevated Leg Sit Ups: 4 sets

Superset:
Reverse Dumbbell Flyes: 3 sets
Legs Curled Decline Raises: 3 sets

Superset:
Barbell Shrugs: 3 sets
External Rotations: 3 sets


Cardio: 40 minutes Moderate to Intense Upright Bike


Daily Macro Nutrient Breakdown:
Calories: 2133
Protein: 252.2g
Carbohydrates: 157.5g
Fat: 59.5g

Thoughts:
The arnold press feels good on my shoulder, or it doesn't stress my misalignment shall we say. My schedule is getting very tight due to upcoming exams, so bear with me the next couple weeks (I will likely miss days of posting at some point, not like it matters much)

[Lifterforlife10]

Workout: Back and Triceps
*DS denotes a dropset

Superset:
Skull Crushers: 4 sets
One Arm Dumbbell Rows: 4 sets

Superset:
T-Bar Rows: 4 sets
Overhead Tricep Press:4 sets

Superset:
Varied Grip Lat Pulldown: 4xDS
Dips:4 sets

Superset:
Seated Cable Row:4 sets
Close Grip Push Up: 3 sets

Superset:
Assisted Pull Ups: 4 sets
Tricep Extensions: 3 sets + 1xDS

Superset:
Straight Arm Pull-downs: 3 sets
Cable Kickbacks: 3 sets


Daily Macro Nutrient Breakdown:
Calories: 2195
Protein: 244g
Carbohydrates: 198.5g
Fat: 51.7g

[Lifterforlife10]

Workout:
Cardio: 70 minutes moderate to intense Upright Bike

Daily Macro Nutrient Breakdown:
Calories: 2138
Protein: 254g
Carbohydrates: 154.5g
Fat: 56.3g

Thoughts:
I got nothing....

[Gesou]

Dropping by to say good job, keep going and when times are rough, just think about the epic post contest binge :D

[Lifterforlife10]

Dropping by to say good job, keep going and when times are rough, just think about the epic post contest binge :D

Thanks, appreciate the support. But, post contest binge

:mad: only eat teh clean foods, eating those foods will cause insulin spiking and fat gain


....... So I will make sure all of my food is washed and kept off the floor :D.
^^ I am tired from a long day of work + all night is planned studying, excuse the stupidity. sick of hearing stuff like this

Anyways, what really keeps me going when I am tired is just the prospect of being able to step on stage. I am excited beyond words

[Lifterforlife10]

Workout: Cardio:
40 minutes Moderate to Intense Upright Bike

Daily Macro Nutrient Breakdown:
Calories: 1807
Protein: 231g
Carbohydrates: 108.5g
Fat: 50.7g

Thoughts:
Very hungry and slightly moody. With exams, work, and hunger I have been disagreeable at best. Family is doing well with it though. Staying positive, and due to exams I will likely miss a day or two of logging in the next couple weeks.

[Lifterforlife10]

Workout: Chest and Biceps

Superset:
Dumbbell Rotating Bench Press: 4 sets
EZ Bar Bicep Curls: 4 sets

Superset:
Incline Dumbbell Bench Press: 4 sets
Reverse Grip Bicep Curls: 4 sets

Superset:
Decline Barbell Bench Press: 4 sets
Concentration Curls: 4sets

Superset:
Incline Dumbbell Bicep Curls: 3 sets
Dumbbell Incline Flyes: 3 sets


Cardio: 60 minutes
-5 minutes low intensity recumbent bike
-25 minutes modified HIIT recumbent bike
-30 minutes moderate to intense upright bike


Daily Macro Nutrient Breakdown:
Calories: 2138
Protein: 251.2g
Carbohydrates: 156.5g
Fat: 61.5g


Thoughts:
This is my one break for the day, keeping my log. Nice to have a mental reprieve.

[Gesou]

I see you're doing hellalot of biking for cardio, but it seems as if it is indoors on the bikemachines? if that ever gets boring, you should really try biking outside instead. seriously, bike to the gym and back, or just take a big ride after the lifting session.

Real bike> machine bike in gym

Just sayin.

Anyways, it seems as if your days are tough, but just keep on pushing, i know what dieting can do to ones mindset, sometimes it will drive you mad, but as i said just keep on pushing.
I say this as a former 240pounder...
As proof, feel free to check my transformation. (just press my calf, then you get into my page and check the thread i've started)

[K8Stop]

been lurking, Ian - nice progress!

I've subbed to see the outcome of the show!

[Lifterforlife10]

Workout: Legs+Abdomen
*DS denotes a dropset
*Abdominal and free weight leg exercises thrown between most sets

Squats: 4 sets

Deadlifts: 5 sets

Leg Press: 4 sets+1xDS

Superset:
Leg Curls: 3 sets+1XDS
Leg Extensions: 4 sets

Superset:
Lying Resistance Vertical Jump: 3 sets
Back Extensions: 3 sets

Superset:
Seated Calf Raises: 3 sets
Standing Single Leg Dumbbell Calf Raises: 3 sets


Daily Macro Nutrient Breakdown:
Calories: 2676
Protein: 257g
Carbohydrates: 357.5g
Fat: 27.7g

Thoughts:
Just worn out, studying and schedule just keeping me tired.

[Lifterforlife10]

I see you're doing hellalot of biking for cardio, but it seems as if it is indoors on the bikemachines? if that ever gets boring, you should really try biking outside instead. seriously, bike to the gym and back, or just take a big ride after the lifting session.
Real bike> machine bike in gym
Just sayin.
Anyways, it seems as if your days are tough, but just keep on pushing, i know what dieting can do to ones mindset, sometimes it will drive you mad, but as i said just keep on pushing.
I say this as a former 240pounder...
As proof, feel free to check my transformation. (just press my calf, then you get into my page and check the thread i've started)

On this I would disagree, I much prefer the indoor biking. One, it is time structured and I need time to study. I also just enjoy doing it stationary + I don't own any bike, haven't for years. I never get sick of biking and running is out of the question (it really messes with me physically, for reasons unknown (can expand if necessary))

Days can be tough, I like to keep in mind that even though I may be tired, hungry, sore etc.. there is ALWAYS someone worse off than me. I appreciate life and even if i feel tired I am still privileged enough to be capable of feeling that.

Trust me, I know far to well at my age what dieting to extremes does to ones mind.

Congrats on your transformation though, amazing job and your hard work paid off.


been lurking, Ian - nice progress!

I've subbed to see the outcome of the show!
Really appreciate it, outcome will be success as I will have gained valuable experience. That means more than anything

[DanTheManB]

Here's a tip-if you can read/study while doing cardio it's not even close to intense enough. Dead serious.


Keep killin it dude

[Lifterforlife10]

Here's a tip-if you can read/study while doing cardio it's not even close to intense enough. Dead serious.


Keep killin it dude

Hence why I have to make separate specific time for it, hence indoors and more manageable

[DanTheManB]

Hence why I have to make separate specific time for it, hence indoors and more manageable

u just said you study while biking.

and i hear ya about the running. for myself at least-i t beats me up worse than lifting

[Lifterforlife10]

Workout: Cardio:
-40 minutes moderate to intense Upright Bike
-60 minutes+ running for charity

Daily Macro Nutrient Breakdown:
Calories: 1947
Protein: 232g
Carbohydrates: 128.5g
Fat: 55.7g

Thoughts:
The typical. I haven't had a chance to update this due to exams, as I said. Regardless, everything is going well, getting overly excited. Still have exams to go through so there might be more breaks. As for the running above, it merely went to clarify that my body does not mesh with running, taste of blood, heart/lungs ache, general feeling of pain and illness etc. Pushed through due to being for a great cause, hadn't even planned to be in it, long story short I found myself running.


u just said you study while biking.

and i hear ya about the running. for myself at least-i t beats me up worse than lifting

I had meant that using a bike in my own home allows for more efficient use of my cardio time. I can keep wasted time to a minimum to allow for maximum time to study. Gotta fit things in as best I can. Studying while doing cardio would be a feat.

It isn't mental with running, for it happens to me every time I run that similar symptoms come to pass, regardless if I think of it or not. Running sucks, there are other forms of cardio I am more than happy to do :D

[K8Stop]

Running sucks, there are other forms of cardio I am more than happy to do :D

Bro, I totally hear you on this....I HATE RUNNING. And I was in the military.

[Lifterforlife10]

Bro, I totally hear you on this....I HATE RUNNING. And I was in the military.

Thats it, we are officially creating an anti-running group. Runners and the like will quake before us :D

[Lifterforlife10]

Daily Macro Nutrient Breakdown:
Calories: 2108
Protein: 250g
Carbohydrates: 152.5g
Fat: 59.5g

[K8Stop]

Thats it, we are officially creating an anti-running group. Runners and the like will quake before us :D

In.

I find it funny when people ask me how much I run (they do very often actually) and I get to tell them that I don't run at all and haven't a single step since I got out of the military.

As if running's the only way you can get in shape :rolleyes:

(most of my cardio is spinning, intervals on the elliptical or walking hills on the treadmill)

You're getting close, brah!

[Lifterforlife10]

Workout: Legs+Abdomen
*DS denotes a dropset
*Abdominal and free weight leg exercises thrown between most sets

Walking Lunges: 4 sets

Leg Press: 4 sets+1xDS

Deadlifts: 4 sets

Superset:
Leg Curls: 3 sets+1XDS
Leg Extensions: 3 sets+1XDS

Lying Resistance Vertical Jump: 3 sets
Back Extensions: 3 sets

Superset:
Seated Calf Raises: 3 sets
Standing Single Leg Dumbbell Calf Raises: 3 sets



Daily Macro Nutrient Breakdown:
Calories: 2681
Protein: 261g
Carbohydrates: 358.5g
Fat: 27.7g


In.

I find it funny when people ask me how much I run (they do very often actually) and I get to tell them that I don't run at all and haven't a single step since I got out of the military.

As if running's the only way you can get in shape :rolleyes:

(most of my cardio is spinning, intervals on the elliptical or walking hills on the treadmill)

You're getting close, brah!

I get the same thing. I typically wear under-armour all the time (it is just so comfortable to me, plus got it cheap :)) and people always seem to assume I just went for a run or I am going to. It literally seems that people thing running=only exercise to get fit.

God I feel behind, unfortunately it keeps nagging in my mind (comparing to others).

[itsgroll]

just glanced at this thread for the first time...IMO you seem very passionate and dedicated and mature for your age. You keep this up for a few years and youll kill on stage. Good luck

[Lifterforlife10]

Workout: Chest and Biceps

Superset:
Barbell Bench Press: 4 sets
Dumbbell Hammer Curl: 4 sets

Superset:
Incline Barbell Bench Press: 4 sets
EZ Bar Curls: 4 sets

Superset:
Decline Barbell Bench Press: 4 sets
Various Grips, Barbell and Dumbbell: 4 sets

Superset:
Flat Bench Dumbbell Flyes: 3 sets
Preacher Curls: 3 sets


Cardio: 40 minutes low intensity recumbent bike


Daily Macro Nutrient Breakdown:
Calories: 1938
Protein: 247.2g
Carbohydrates: 124.3g
Fat: 54.5g



just glanced at this thread for the first time...IMO you seem very passionate and dedicated and mature for your age. You keep this up for a few years and youll kill on stage. Good luck

Thanks, this sport is something I am extremely passionate about and I appreciate the comments. I will step back on stage in the future and eventually, I will obtain my pro card. Long way off but it will happen

[Lifterforlife10]

Cardio: 70 minutes moderate to high intensity Upright bike


Daily Macro Nutrient Breakdown:
Calories: 1947
Protein: 235g
Carbohydrates: 131.5g
Fat: 52.5g

Thoughts:
Ridiculously hungry today, studying for the entire day was a blast.

[DanTheManB]

Cardio: 70 minutes moderate to high intensity Upright bike


Daily Macro Nutrient Breakdown:
Calories: 1947
Protein: 235g
Carbohydrates: 131.5g
Fat: 52.5g

Thoughts:
Ridiculously hungry today, studying for the entire day was a blast.

damn dude i bet that was rough. all u could think about huh?

[Lifterforlife10]

Workout: Shoulders, Traps, Abs

Superset:
Dumbbell Arnold Press: 4 sets
Weighted Leg Raises: 4 sets

Superset:
Dumbbell Front Raises: 4 sets
Bicycle Crunches: 2 sets
Sit Up w/Twist: 2 sets

Superset:
Upright Rows: 4 sets
Elevated Leg Sit Ups/Crunches: 4 sets

Superset:
Reverse Dumbbell Flyes: 3 sets
Legs Curled Decline Raises: 3 sets

Superset:
Barbell Shrugs: 3 sets
External Rotations: 3 sets


Cardio: 40 minutes Moderate to Intense Upright Bike


Daily Macro Nutrient Breakdown:
Calories: 2224
Protein: 263.2g
Carbohydrates: 193.3g
Fat: 50g



damn dude i bet that was rough. all u could think about huh?

Yeah, maybe I was (am) hungry and it was difficult, but others including yourself have had to go through worse I am sure. I've said it before, there is always someone worse off then me so it really isn't that bad. Plus, during my period of under-eating, shall we call it, in my past, my willpower and ability to deal with hunger pains is somewhat trained.

[DanTheManB]

Workout: Shoulders, Traps, Abs

Superset:
Dumbbell Arnold Press: 4 sets
Weighted Leg Raises: 4 sets

Superset:
Dumbbell Front Raises: 4 sets
Bicycle Crunches: 2 sets
Sit Up w/Twist: 2 sets

Superset:
Upright Rows: 4 sets
Elevated Leg Sit Ups/Crunches: 4 sets

Superset:
Reverse Dumbbell Flyes: 3 sets
Legs Curled Decline Raises: 3 sets

Superset:
Barbell Shrugs: 3 sets
External Rotations: 3 sets


Cardio: 40 minutes Moderate to Intense Upright Bike


Daily Macro Nutrient Breakdown:
Calories: 2224
Protein: 263.2g
Carbohydrates: 193.3g
Fat: 50g




Yeah, maybe I was (am) hungry and it was difficult, but others including yourself have had to go through worse I am sure. I've said it before, there is always someone worse off then me so it really isn't that bad. Plus, during my period of under-eating, shall we call it, in my past, my willpower and ability to deal with hunger pains is somewhat trained.


in the past i was to the point where i'd be hungry as fuk right after a meal. and then got to the point i could go 24 hours or more without feeling hungry at all. if u get to that point you're in trouble ;)

[Lifterforlife10]

in the past i was to the point where i'd be hungry as fuk right after a meal. and then got to the point i could go 24 hours or more without feeling hungry at all. if u get to that point you're in trouble ;)

Although again I want to emphasize others have been worse off, I have noticed several things:
-I no longer am willing to spend nor have the energy to run to and from the gym, I jog there and walk back
-I am literally taking much of life just one step and a frigging time
-I love cardio/weight sessions, give me a burst of adrenaline that only lasts for a bit but makes me feel great

-food wise, I constantly feel hungry and my dreams are actually frequently involved with food, and I have never been one to dream
-Every time I finish a meal I constantly just want one more bite (and one more etc), today I actually looked down at my bowl and almost cried.
-This is all very odd to me because I am usually very good at coping with hunger

[Lifterforlife10]

Workout: Back and Triceps
*DS denotes a dropset

Superset:
Skull Crushers: 4 sets
Reverse Grip Barbell Rows: 4 sets

Superset:
T-Bar Rows: 3 sets + 1XDS
Overhead Tricep Press:3 sets + 1xDS

Superset:
Varied Grip Lat Pulldown: 4xDS
Tricep Extensions: 3 sets + 1xDS

Superset:
Assisted Pull Ups: 4 sets
Dips:4 sets

Superset:
Seated Cable Row:4 sets
Close Grip Push Up: 4 sets

Superset:
Straight Arm Pull-downs: 3 sets
Cable Kickbacks: 3 sets


Daily Macro Nutrient Breakdown:
Calories: 1932
Protein: 213.2g
Carbohydrates: 182.3g
Fat: 52.4g

[Lunchbox1989]

Very impressive to see someone so dedicated at your age. But, in my opinion, I think it would be in your best interest to continue to diet for a few more weeks. But, instead of dieting all the way up to your competition you simply become dedicated to putting some weight onto your frame. You have made good progress, don't get me wrong; however, from the looks of your pics, you appear to be 12 years old. Your body is not even close to matured. You are verrrry young; don't feel rushed to compete. IMO, the growth of body hair should come before your first competition. This is, by no means, meant to discourage you at all. But, you may be setting yourself up for a less than positive experience. Good luck with everything.

[Lifterforlife10]

Very impressive to see someone so dedicated at your age. But, in my opinion, I think it would be in your best interest to continue to diet for a few more weeks. But, instead of dieting all the way up to your competition you simply become dedicated to putting some weight onto your frame. You have made good progress, don't get me wrong; however, from the looks of your pics, you appear to be 12 years old. Your body is not even close to matured. You are verrrry young; don't feel rushed to compete. IMO, the growth of body hair should come before your first competition. This is, by no means, meant to discourage you at all. But, you may be setting yourself up for a less than positive experience. Good luck with everything.

I appreciate the honesty and yes I agree, my body hasn't had a chance to catch up (eating issues/extreme dieting at a younger age left me somewhat unbalanced). I know full well that I do not have the ability to come in as lean as others and that any size I have is minimalistic at best. At least I am fully capable of realizing this and yes I do believe my body is behind physically.

Despite this I have the utmost desire to compete at this event, and again I have taken into consideration all factors and all comments, yet I feel inclined to do so. First of all, this is a passion of mine and will be for life, of that I am sure. This opportunity presented itself and I have an emotional feeling that I should do it. It may in a way prove something to myself and others, but I really just want the experience.
Don't take this the wrong way, but the experience can not be bad. This may sound like a negative attitude, but I do not expect to place or come in as something other than what I am, but that doesn't deter me. I could care less what others will think of me, I am beyond that, this is for me and me alone. I have come this far and feel strongly connected to this. I just want to have fun and experience this.

This has actually been extremely good for me. Prior to this I believe now I was deluding myself in believing that I wasn't skinny or I had muscle, or that I need to put on size. This really has allowed something to click mentally, and I think my life is going to take yet another change as my outlook has once again shifted. My mindset on food, body image, and overall life has been altered in doing this, and I feel so much better. Trust me when I say that I am taking all precautions and doing this for the correct reasons. To me, this can be nothing but a worthwhile experience.


Well, that's a bit long-winded but I feel it adequately articulates most of my thoughts. I really appreciate your insight and hope you can understand this.

[DanTheManB]

I would take a good 4 yrs to add solid and quality size...get your protein in and fill in the gaps with what ever you want....just feel good for a while and lift heavy after you accomplish your goal of competing. you're doing a good job man and impressed with your level headed ness but again make sure when the diet is over ...its over

[Lifterforlife10]

Cardio: 30 minutes Moderate to Intense Upright Bike

Daily Macro Nutrient Breakdown:
Calories: 2148
Protein: 249g
Carbohydrates: 162g
Fat: 63.1g

Thoughts:
I'll leave it as being a long day, graveyard plus no sleep plus long graduation ceremony


I would take a good 4 yrs to add solid and quality size...get your protein in and fill in the gaps with what ever you want....just feel good for a while and lift heavy after you accomplish your goal of competing. you're doing a good job man and impressed with your level headed ness but again make sure when the diet is over ...its over

I agree completely, as odd as it may sound, in a way I want a chance at being a little more normal, at least on a dietary basis

[Lunchbox1989]

I appreciate the honesty and yes I agree, my body hasn't had a chance to catch up (eating issues/extreme dieting at a younger age left me somewhat unbalanced). I know full well that I do not have the ability to come in as lean as others and that any size I have is minimalistic at best. At least I am fully capable of realizing this and yes I do believe my body is behind physically.

Despite this I have the utmost desire to compete at this event, and again I have taken into consideration all factors and all comments, yet I feel inclined to do so. First of all, this is a passion of mine and will be for life, of that I am sure. This opportunity presented itself and I have an emotional feeling that I should do it. It may in a way prove something to myself and others, but I really just want the experience.
Don't take this the wrong way, but the experience can not be bad. This may sound like a negative attitude, but I do not expect to place or come in as something other than what I am, but that doesn't deter me. I could care less what others will think of me, I am beyond that, this is for me and me alone. I have come this far and feel strongly connected to this. I just want to have fun and experience this.

This has actually been extremely good for me. Prior to this I believe now I was deluding myself in believing that I wasn't skinny or I had muscle, or that I need to put on size. This really has allowed something to click mentally, and I think my life is going to take yet another change as my outlook has once again shifted. My mindset on food, body image, and overall life has been altered in doing this, and I feel so much better. Trust me when I say that I am taking all precautions and doing this for the correct reasons. To me, this can be nothing but a worthwhile experience.


Well, that's a bit long-winded but I feel it adequately articulates most of my thoughts. I really appreciate your insight and hope you can understand this.

Yeah, I totally understand. I just didn't want you thinking that life will drastically change if you do a contest. It's a falacy many have been dissapointed by. Just don't become obsessed. I'm only twenty, and, I can admit, my body image is ****ed. It's not fun to deal with.

[Lifterforlife10]

Cardio: 60 minutes Moderate to Intense Upright Bike

Daily Macro Nutrient Breakdown:
Calories: 2094
Protein: 255g
Carbohydrates: 153.5g
Fat: 55.5g



Yeah, I totally understand. I just didn't want you thinking that life will drastically change if you do a contest. It's a falacy many have been dissapointed by. Just don't become obsessed. I'm only twenty, and, I can admit, my body image is ****ed. It's not fun to deal with.

Trust me, I know, body image has screwed with my life immensely. The process of getting to this point has been great for me, and it isn't that I believe something will change in doing a contest, I think the process in getting their has altered my mind and helped with some internal inquiries.

[Lifterforlife10]

Workout: Legs+Abdomen, Little bit of lats thrown in
*DS denotes a dropset
*Abdominal and free weight leg exercises thrown between most sets

Squats: 4 sets

Superset:
Single Leg Press: 4 sets
Leg Press: 1 set+1xDS

Deadlifts: 4 sets

Superset:
Leg Curls: 3 sets+1XDS
Leg Extensions: 3 sets+1XDS

Superset:
Seated Calf Raises: 3 sets
Standing Single Leg Dumbbell Calf Raises: 3 sets
Lat pulldown: 4 sets


Daily Macro Nutrient Breakdown:
Calories: 2224
Protein: 263.2g
Carbohydrates: 209.8g
Fat: 44.5g

Thoughts:
Due to provincial exams I felt that studying was more important to me than updating the log, it is Grade 12 and they are worth money so I had to make my priorities.

[Lifterforlife10]

Cardio: 60 minutes moderate to high intensity Upright bike

Daily Macro Nutrient Breakdown:
Calories: 2089
Protein: 251g
Carbohydrates: 161g
Fat: 54g

[Gesou]

Nice to see you're keeping the pace up.

How's the prep going, are you on/around track at 2weeks out/any pics?

[Lifterforlife10]

Cardio: 30 minutes moderate to high intensity Upright bike


Daily Macro Nutrient Breakdown:
Calories: 2255
Protein: 270g
Carbohydrates: 185.8g
Fat: 57.8g

Thoughts:
Very long day, felt pretty low.


Nice to see you're keeping the pace up.

How's the prep going, are you on/around track at 2weeks out/any pics?

I am getting leaner, both judging by the scale and visually. I'll get pics when I can. In comparison to others, I would clearly not look comparable (poor choice of words evident here) or impressive. Regardless, I feel content with my effort and what this has done.

[Lunchbox1989]

Goodluck! My fingers are crossed for you!

[K8Stop]

Thoughts:
Due to provincial exams I felt that studying was more important to me than updating the log, it is Grade 12 and they are worth money so I had to make my priorities.

Don't worry about us - do what you need to do, brah.

[Lifterforlife10]

Workout: Chest and Biceps

Superset:
Dumbbell Rotating Bench Press: 4 sets
EZ Bar Bicep Curls: 4 sets

Superset:
Decline Dumbbell Bench Press: 4 sets
21's: 2 sets
Reverse Grip Bicep Curls: 2 sets

Superset:
Incline Barbell Bench Press: 4 sets
Dumbbell Bicep Curls: 2 sets
Hammer Curls: 2 sets

Superset:
Dumbbell Concentration Curls: 4 sets
Flat Bench Dumbbell Flyes: 4 sets


Cardio: 45 minutes moderate to intense upright bike

Daily Macro Nutrient Breakdown:
Calories: 1954
Protein: 219.2g
Carbohydrates: 159g
Fat: 53g


Don't worry about us - do what you need to do, brah.

Well exams are over, however, and not to sound at all abrasive, but my exams took precedence over maintaining a log and I couldn't stop to worry. I am happy with the year (graduation ceremony last week and got final grades today, completely done with high school), final average of 96%, worked my a%$ off to get. All about the hard-work, I ensure if I will do something I give it 100%.

[K8Stop]

Well exams are over, however, and not to sound at all abrasive, but my exams took precedence over maintaining a log and I couldn't stop to worry. I am happy with the year (graduation ceremony last week and got final grades today, completely done with high school), final average of 96%, worked my a%$ off to get. All about the hard-work, I ensure if I will do something I give it 100%.

Congrats! And a 96 is something to be proud of - especially since you worked your ass off.

You'll go far in this sport with that attitude.

[Lifterforlife10]

Workout: Legs+Abdomen
*DS denotes a dropset
*Abdominal and free weight leg exercises thrown between most sets

Squats: 4 sets

Deadlifts: 5 sets

Superset:
Single Leg Press: 2 sets
Standard Leg Press: 2 set+1xDS

Superset:
Leg Curls: 3 sets+1XDS
Leg Extensions: 3 sets+1XDS

Superset:
Seated Calf Raises: 3 sets
Standing Single Leg Dumbbell Calf Raises: 3 sets
Lying Vertical Jump Board: 2 sets


Daily Macro Nutrient Breakdown:
Calories: 2591
Protein: 224.1g
Carbohydrates: 372.4g
Fat: 31.1g

[Lifterforlife10]

It is all over

I know there have only been a few of you following along, but I'll put this up anyways. I just received the following e-mail

Ian,

After allot of consideration the event is being moved to Oct 30th. Because of the number of responses we have received from athletes who want to compete but they can't because of school being out, Summer vacation, not enough notice or another federations Nationals are being held on the same date.

We feel that to have a better showing of people and more of a competition for you the athlete, we should change the date for the athletes. This gives you longer to get in shape before the event.

We have also talked to our PR person Megan and she likes the idea of this move as well, so she can work her magic and she will be working on tv coverage or media coverage of the event.

We have run this by a few people and we have got nothing but a positive feedback.

If interested, we are also talking about putting a “Team Vancouver” together to compete in Toronto this Aug. You would be brought out to Ontario to compete at the Nationals, with the only expense being your hotel rooms and you will be able to compete in October with those fees being waived as well. Also, in terms of your flights out to the Nationals we would work on sponsors to help cover the cost for those amounts. We would also look at holding fundraisers and carwashes so this covered and P3 would also help. We would like to expand on this team to compete in other events across BC and Canada in time.

We will be working closely with gyms and personal trainers for the upcoming October event.

If you have any questions, please give us your feed back. We would like to know how you feel send us an email or give us a call.


All I can say right now is I am stunned. I have been so excited and so geared up for this, I simply cannot describe how much of a shock this is. And at only a week and a half left. All the prep, everything I have done up to this point was just discarded.

Regardless, I can take a look at the positives. Realistically, I am aware my body is not developed enough to appropriately compete, and this is probably beneficial. I will not be competing in October for several reasons, the two primary ones being that my body cannot sustain going down that long, there is just nothing to cut to. And, I will have started University and my schedule will be prioritized around that.

The nationals in October are a right off, for one, I would not be competitive in comparison to others and it takes away time during the summer I need to work to save more for school.

This experience has still taught me so much and I feel that it was worth it. I will step on stage in my life, it will just be later date. My body needs time to grow, and during my childhood I have not given it a chance to mature properly. I will continue my diet as per scheduled for the last bit here, then I will reverse diet and then get on with life and hopefully start living a bit more normally. My body needs this and despite being dissapointed beyond words, I can still take the positive outlook and look at what this gives me.

Again, I thank you all for the support, it hurts but i'll move on. Life goes on and there is no sense dwelling on what I cannot change. I will update the log for the last week. Thansk again guys.

[DanTheManB]

keep the cut going. if being on stage means as much as u say it does then find a way. no excuses

[Lifterforlife10]

keep the cut going. if being on stage means as much as u say it does then find a way. no excuses

I will keep it going until the 10th, as planned. I have benefited more than I could illustrate in an online forum. Being on stage means a hell of a lot to me, but I feel I have messed with my body for long enough. I have become fairly in tune to what my body is going towards, and I have weighed the choices and feel it is a better course to allow my body to o what it should have gone through a long time ago.

The event is in October, and I will not be participating. It isn't that I do not want to be on stage, I feel it is the right course of action. This is not me giving up, and I know for a fact that if I decided to I would continue for that long, but it will be doing me unnecessary harm. It worked out against me, but I am confident how I have chosen to proceed is the sensible, logical, and intelligent decision. if you at all feel I am coping out, quitting, or find anything wrong with it, well I apologize but I am happy with my choice.

[Lifterforlife10]

Cardio: 60 minutes moderate to high intensity Upright bike

Daily Macro Nutrient Breakdown:
Calories: 1800
Protein: 251.3g
Carbohydrates: 100g
Fat: 48.2g

[Gesou]

Well, that sukks! Sure there are no other contests in drive-able distance in all of July/Aug?

[zbert]

srry to hear about the date being moved man. you have made great progress and would have really enjoyed the experience of competiting.
with the new gained knowledge from this prep you will do that much better on the next one and do well in your first comp. best of luck man

[K8Stop]

THAT BLOWS.

Man, I feel for you right now. But, I agree with everyone else - there isn't anything over the next few weeks near you?

You've put in so much work so far...

[DanTheManB]

I will keep it going until the 10th, as planned. I have benefited more than I could illustrate in an online forum. Being on stage means a hell of a lot to me, but I feel I have messed with my body for long enough. I have become fairly in tune to what my body is going towards, and I have weighed the choices and feel it is a better course to allow my body to o what it should have gone through a long time ago.

The event is in October, and I will not be participating. It isn't that I do not want to be on stage, I feel it is the right course of action. This is not me giving up, and I know for a fact that if I decided to I would continue for that long, but it will be doing me unnecessary harm. It worked out against me, but I am confident how I have chosen to proceed is the sensible, logical, and intelligent decision. if you at all feel I am coping out, quitting, or find anything wrong with it, well I apologize but I am happy with my choice.

nah just throwin a thought out for you to think about. i respect and applaud whtever u decide man. been a good learning experience

[Lifterforlife10]

Well, that sukks! Sure there are no other contests in drive-able distance in all of July/Aug?

THAT BLOWS.

Man, I feel for you right now. But, I agree with everyone else - there isn't anything over the next few weeks near you?

You've put in so much work so far...

Yeah, I just can't believe it got changed this close. But it can't be altered and I have to move on. Unfortunately, there are no others close enough to attend that are near the same date. I chose this opportunity as it was so close and was the only one available.


srry to hear about the date being moved man. you have made great progress and would have really enjoyed the experience of competiting.
with the new gained knowledge from this prep you will do that much better on the next one and do well in your first comp. best of luck man

That is just it. I may be a bit disheartened by losing the opportunity, but I have learned so much about myself and I think just going through the process was so beneficial. It is the journey getting to where I am at that means the most, and my efforts have no been in vain.


nah just throwin a thought out for you to think about. i respect and applaud whtever u decide man. been a good learning experience

It has been, and I feel in my mind this is what I should do. I do have the edeication to compete, I know that by sticking with this everyday regardless of emotions, hunger, or physical exhaustion. My outlook on life has also been altered in a positive way, the experience has done so much for me.


I appreciate everything you guys have done and all the support given. I can move on and take away all the positives and not get knocked down by this.

I will say one thing though, it is a bit depressing when everything that you work hard for keeps getting screwed with. I worked my rear end off in school for 99% average in grade 11 and 96% in grade 12, and got no awards and only one small entrance scholarship, and I applied to lots. Got no awards or recognition, and it isn't as though I want it or need it, it just seems odd. And then this, I work for 20 weeks all together (4 maintenance and 15 [at this point] weeks dieting) only to have it cancelled. At work I bust my self (literally, shoulder problem was from going to fast at work) to make sure I get as much done and do the best job, and no one cares. Oh well, the hard work will pay off in life.

Gotta keep my head up and live in each moment, because that's all we really have. I can't change the event, but I can look at all it has done for me up to this point and take those with me.

[little rambo]

Hey brotha, couldn't help but see that heart breaking news...I feel your pain brotha, but I would definitely use this as a positive, and since you have been dieting for a good amount of time, time for growth and true gains now await! I came across an article plan laid out by Haney Ramboid in this past month's issue of FLEX regarding a protocol for post contest growth. I really suggest looking into this and for this next week and a half focus on getting some things together for a fun all out assault and really maximize those gains! Getting shredded and on stage is a great accomplishment, but people forget that post show you still have another 4-7 weeks of really maximizing some gains, so another half long prep time can be used for not only great changes to the body but really developing some stellar foundations to build upon, especially at your young age!

[Lifterforlife10]

Workout: Shoulders, Traps, Abs

Superset:
Dumbbell Arnold Press: 4 sets
Weighted Leg Raises: 4 sets

Superset:
Dumbbell Front Raises: 4 sets
Bicycle Crunches: 2 sets
Russian Twists: 2 sets

Superset:
Upright Rows: 4 sets
Elevated Leg Sit Ups/Crunches: 4 sets

Superset:
Reverse Dumbbell Flyes: 3 sets
Legs Curled Decline Raises: 3 sets

Superset:
Steep Incline Bench Press: 4 sets
External Rotations: 4 sets


Cardio: 45 minutes Moderate to Intense Upright Bike


Daily Macro Nutrient Breakdown:
Calories: 2159
Protein: 252.2g
Carbohydrates: 176g
Fat: 55g




Hey brotha, couldn't help but see that heart breaking news...I feel your pain brotha, but I would definitely use this as a positive, and since you have been dieting for a good amount of time, time for growth and true gains now await! I came across an article plan laid out by Haney Ramboid in this past month's issue of FLEX regarding a protocol for post contest growth. I really suggest looking into this and for this next week and a half focus on getting some things together for a fun all out assault and really maximize those gains! Getting shredded and on stage is a great accomplishment, but people forget that post show you still have another 4-7 weeks of really maximizing some gains, so another half long prep time can be used for not only great changes to the body but really developing some stellar foundations to build upon, especially at your young age!

I have been reading into the after diet stage, hope to capitalize on some growing time. However, I really do feel, seeing as how I have never given it an appropriate opportunity, my body needs to finish maturing and develop. I hope to make progress as anyone would, but I will hopefully be providing my body with what it needs to finish growing.

[Lifterforlife10]

Workout: Back, Triceps, bit of Biceps
*DS denotes a dropset

Superset:
Close Grip Bench Press: 4 sets
Single Arm Dumbbell Rows: 4 sets

Superset:
Skull Crushers: 5 sets
Dumbbell Push Ups to Single Arm Rows: 4 sets

Superset:
Reverse Grip Barbell Rows: 4 sets
Overhead Tricep Press: 4 sets

Superset:
Dumbbell Incline Curls: 3 sets
Dips: 3 sets


Daily Macro Nutrient Breakdown:
Calories: 2237
Protein: 260.4g
Carbohydrates: 199.3g
Fat: 61.8g

Thoughts:
I will note that the hunger I felt today was something completely new and very extreme. Not at all pleasant, but, I clearly managed.

[Lifterforlife10]

Well, after much deliberation and thought I have come to a decision. As I already decided I would not be competing in the future re-scheduled event as planned, as it just wasn't appropriate. However, I have come to a conclusion as of late about my current state.

I am done. My body has really been borderline for a while and it isn't as though I am giving up on my diet nor not sticking this through, as I will still be on my regime as planned for this final week, only slightly modified. My body has reached a point I am not comfortable with, and I don't want to risk anything else. I have come very far and despite being unable to compete I see it as an opportunity in disguise. I have learned so much about myself and I cannot ignore the signals I am getting.

I will be likely increasing calories to consistently above 2000-2100 cals a day at minimum, and decreasing cardio to 30 minutes a day for this week. After the weekend of what would have been my event, I will begin progressing towards improving my health more so than physique. I want the opportunity to have my body mature. It seems frivolous to maintain a log, especially as it will likely be a repetition of the same thing day in and day out this week and it leads to no finale. Again, I am not giving up nor am I lacking in the willpower to finish, I just cannot continue to risk my self and worry my family, particularly my mom, who has been through everything with me and has become increasingly strained over me.

I will not be ignorant and push my body to a point of permanent damage, so the wheels shall begin turning to alter my physical being. I hope you can all understand.
I greatly appreciate every bit of support and advice received, and hope you all do great things in your own endeavors, but this is where I draw the line and wrap things up. I have reached a better understanding through this, and it was all worth it. Its time to work on being truly healthy for myself. Thank you once again guys, it was great and I will push strong through the week and take it from there.

[DanTheManB]

Well, after much deliberation and thought I have come to a decision. As I already decided I would not be competing in the future re-scheduled event as planned, as it just wasn't appropriate. However, I have come to a conclusion as of late about my current state.

I am done. My body has really been borderline for a while and it isn't as though I am giving up on my diet nor not sticking this through, as I will still be on my regime as planned for this final week, only slightly modified. My body has reached a point I am not comfortable with, and I don't want to risk anything else. I have come very far and despite being unable to compete I see it as an opportunity in disguise. I have learned so much about myself and I cannot ignore the signals I am getting.

I will be likely increasing calories to consistently above 2000-2100 cals a day at minimum, and decreasing cardio to 30 minutes a day for this week. After the weekend of what would have been my event, I will begin progressing towards improving my health more so than physique. I want the opportunity to have my body mature. It seems frivolous to maintain a log, especially as it will likely be a repetition of the same thing day in and day out this week and it leads to no finale. Again, I am not giving up nor am I lacking in the willpower to finish, I just cannot continue to risk my self and worry my family, particularly my mom, who has been through everything with me and has become increasingly strained over me.

I will not be ignorant and push my body to a point of permanent damage, so the wheels shall begin turning to alter my physical being. I hope you can all understand.
I greatly appreciate every bit of support and advice received, and hope you all do great things in your own endeavors, but this is where I draw the line and wrap things up. I have reached a better understanding through this, and it was all worth it. Its time to work on being truly healthy for myself. Thank you once again guys, it was great and I will push strong through the week and take it from there.

take some final pics bro

[Lifterforlife10]

take some final pics bro

I will do so. When I do, I am full aware some of you may see them and respond that well I am not contest lean, or I am exaggerating how I feel. I put in every effort and still feel proud of what I did accomplish. I will post pics when I get them, during this week.

BTW, I do appreciate your contributions to the thread; albeit, somewhat abrupt (:)) if I do say so, they were still useful and valuable to me

[DanTheManB]

I will do so. When I do, I am full aware some of you may see them and respond that well I am not contest lean, or I am exaggerating how I feel. I put in every effort and still feel proud of what I did accomplish. I will post pics when I get them, during this week.

BTW, I do appreciate your contributions to the thread; albeit, somewhat abrupt (:)) if I do say so, they were still useful and valuable to me

take them for yourself. who cares what others think

[Gesou]

I am happy you decided to stop prepping, since there won't be a contest, it's probably for the best. (You stopping cutting, for your body's sake that is. Not the no contest part, that was a biatch)

Now get up some final pics, and compare them as you grow, and then in some months, look back at those final pics and laugh at how small you were :)

[DanTheManB]

I am happy you decided to stop prepping, since there won't be a contest, it's probably for the best. (You stopping cutting, for your body's sake that is. Not the no contest part, that was a biatch)

Now get up some final pics, and compare them as you grow, and then in some months, look back at those final pics and laugh at how small you were :)

this

[K8Stop]

take them for yourself. who cares what others think

this.

[Lifterforlife10]

This is it. Here are the final shots.
http://i845.photobucket.com/albums/ab14/Lifterforlife10/Final%20Competition%20Pictures/IMG_0448.jpg
You can really see my back issue in the first vs second lat spreads
http://i845.photobucket.com/albums/ab14/Lifterforlife10/Final%20Competition%20Pictures/IMG_0447.jpg
http://i845.photobucket.com/albums/ab14/Lifterforlife10/Final%20Competition%20Pictures/IMG_0446.jpg
http://i845.photobucket.com/albums/ab14/Lifterforlife10/Final%20Competition%20Pictures/IMG_0444.jpg
http://i845.photobucket.com/albums/ab14/Lifterforlife10/Final%20Competition%20Pictures/IMG_0443.jpg
http://i845.photobucket.com/albums/ab14/Lifterforlife10/Final%20Competition%20Pictures/IMG_0442.jpg
http://i845.photobucket.com/albums/ab14/Lifterforlife10/Final%20Competition%20Pictures/IMG_0441.jpg

Thanks again to all of you.

[K8Stop]

much potential, man!

now go rock the weights and make a big steak!

[Lifterforlife10]

much potential, man!

now go rock the weights and make a big steak!

hitting the weights as hard as I can = easy

However, I actually have never really liked steak, so, lets make it turkey or chicken. :)

[DaveBriggs]

hitting the weights as hard as I can = easy

However, I actually have never really liked steak, so, lets make it turkey or chicken. :)

just read through your log...your doing great man!

keep hitting it hard and that is one hell of a back you have got!!

[zbert]

great job man, you really made some great progress. use what you have learned for the future and you will surely do well. best of luck to you

[DanTheManB]

I dont see the back issue that you keep referring to...one delt head looks bigger than the other is that it?

I'd say you're between9-11% BF so it was a good cut. Now lift heavy and be patient man! Good luck!