Stone's First Contest Prep...

[stone2611]

Alright I'll start with my name, Corey. I'm going to be doing the INBF Southwestern in Austin, Texas on July 17th, SO IM OFFICIALLY 12 WEEKS OUT (hence why I decided to start this log) I'm not gonna bore yall with background info so here are my current stats:

Age: 21
Weight: 159
Height: 5'6
Current Macros: 50/165/220 F/C/P (Puts me right at 2000 calories)

I started a very slow progressive cut in mid-late December and now am planning on coming in as shredded as possible. I have been doing this on my own with the help of the info on these boards (AMAZING AND GREAT INFO I MIGHT ADD). I have been following Jth16's and UCF's journals as they are my age and just a few weeks ahead of me. Awesome progress and journals from both of these guys I might add!! Their intensity, dedication, and discipline is AMAZING!! Keep it up!

My main reason for starting this journal is to have somewhere to vent and hopefully get some motivation from the guys on here. (From what I see, it's like a family here, everybody is out to help each other!!) I've never kept a journal before so if there is something I'm missing or need to include let me know. I will be taking pics in 1 or 2 weeks (I know everybody wants to see pics for progress). I need to get my posts up so that I can put links though.

A lil about my training:
Day1: Chest/Triceps (Cardio-30 mins LISS)
Day2: Shoulders/Traps/Abs (Cardio-30 mins LISS)
Day3: Legs(Quads/Hammies/Calves) (Cardio-20-25 mins LISS)
Day4: Cardio (25 mins HIIT-15 intervals, 5 min cooldown)
Day5: Back(Upper/Mid/Lower/and Lats) (Cardio-30 mins LISS)
Day6: Biceps/Abs (Cardio-30 mins LISS)
Day7: Lift weak parts/Cardio (25 mins HIIT - 15 intervals, 5 min cooldown)

This is basically my schedule, however it does vary a bit depending on how classes/tests are for that week.

[jth16]

Your plan looks solid bud, thanks for the compliments. Get those progress pictures up asap.
Good luck with the rest of your prep.

-Jordan

[stone2611]

Alright have to put this recipe....Absolutely amazing and filling! Unreal amount of food here!


Cauliflower Lasagna!

2 cups (200g raw) cooked cauliflower, grated, riced or shredded
56 grams FF shredded mozzarella cheese (3/4 cup)
1/4 cup egg beaters added to ricotta mixture (optional)
½ cup fat free ricotta cheese (124g) (mixing an egg in with this improves the texture, but is optional)
125 grams tomato sauce or alfredo (1/2 cup)
1/4 (4oz.) pound 93% Lean Beef
Italian Seasoning added to meat

Steps
Preheat oven to 350 degrees.
Spray the inside of a glass bread pan (9X3) with non-stick spray.
Mix prepared, riced cauliflower with one cup of the mozzarella and the egg in a bowl.
To arrange:
1. Layer the bottom with ¼ cup sauce. Distribute gently with a spoon. Do not add toppings yet.
2. Layer with 1/2 of the cauliflower mix. Press down very gently with fingers after distributing evenly.
3. Layer with 1/2 of the ricotta by dotting it on in small piles and then spreading slightly.
4. Add 1/2 of the remaining sauce. With a spoon, spread and slightly mix the two layers (ricotta and sauce) for better coverage.
5. Add half of the toppings you've prepared. (If there are none, proceed to the next step.)
6. Layer with ½ of the mozzarella cheese.
7. Add the rest of the cauliflower mix and spread and press down gently. (I use my hands)
8. Add the rest of the sauce.
9. Add the rest of the toppings. (If there are none, proceed to the next step)
10. Add the rest of the ricotta and spread with a spoon as well as is possible. It will be a little more bumpy, so no worries if the uniformity isn't there (friends tell me that mixing the ricotta with egg creates a better texture and greater spreading ease. Thank you!)
11. Add the rest of the mozzarella cheese.

Bake in a 350 degree oven for 45 minutes, or until bubbly and the cheese is golden/brown. Let rest for 15 minutes before serving.
Can be stored in the refrigerator or frozen and reheated.

With my ingredients, macros came out to be:
Calories Fat Carbs Protein
435 9 27.5 61

[stone2611]

Not sure how I want to label my days since I started this cut a while back and just now decided to log...

Well forgot I was typing earlier lol, and actually went back and counted the number of days since I started prepping. I'm actually on about day 72(today). So here we go:

Yesterday: Day 71
Shoulders and Traps - 30 mins LISS
For LISS, I keep I have a chest-strap nike heart rate monitor and keep heart rate above 140BPM.

Today: Day 72
Chest - 25 mins HIIT on stair stepper

My HIIT on the stair stepper includes 5 minute warmup; 30 secs at moderate intensity immediately followed by 40 secs on highest setting....repeat for 13 intervals; 5 minute cooldown. Puts me right at 25 mins.

I've noticed how bad I dread having to do cardio when I'm done killing myself after lifting...but the feeling once I've finished cardio is amazing!!

[stone2611]

Alright well I have some pictures ready to put on here, but not sure how im going to because I dont have enough posts...anybody wanna help me out with this?


Actually this might have worked...Here is the link for the set of pics. Let me know if it's not working.

12 Weeks Out:
http://www.flickr.com/photos/49710294@N04/sets/72157623822849649/

[jth16]

Damn man, you are looking solid for 12 weeks out.

http://farm4.static.flickr.com/3504/4559660054_ae6f83e275.jpg

http://farm5.static.flickr.com/4033/4559659566_3b36f0c759.jpg

http://farm4.static.flickr.com/3157/4559659224_2bed66d9bd.jpg

http://farm4.static.flickr.com/3510/4559029491_a17177c2a0.jpg

http://farm1.static.flickr.com/14/4559658808_c013abda28.jpg

http://farm4.static.flickr.com/3619/4559658542_be04560e9d.jpg

Definitely need to work on posing. You are very lean for 12 weeks out, just learn to present the physique.

[stone2611]

Ya I plan on hitting posing everyday from here on out. School is finally winding down so I will have so so much more time to devote, and I have to admit, it has been a while since I've practiced. Im basically having to set the camera on timer, run to position, and hit a pose. But regardless, no excuses, I AGREE! Posing needs some SERIOUS attention, which I will undoubtedly be giving!!

Thanks for putting these up Jth16, appreciate it.

[Whomper107]

Looking damned lean for 12 weeks out man, I'm impressed. Your conditioning is going to be SICK come showtime, just keep practicing the posing every chance you get!

[UCFBuilder]

thanks for the compliments man....will be following along your log as well man...looking EXTREMELY good for 12 weeks out...your gonna do very well in your comps if u keep up the progress..good luck with this prep

[stone2611]

Yesterday: Day 73

30 mins LISS
ab workout

today is refeed. Feeling much needed right now. Legs late tonight due to night exam from 6:00-9:00 pm. Hate when profs think that scheduling these so late is convienent. Little do they know about bodybuilders. Now I will have to take a break and eat a meal half way through.

[stone2611]

Day 74:

Well since I had a test from 6:00-9:00 today, went early afternoon to get my 30 mins of LISS out of the way...then finally got into the weight room around 9:30. Today was a refeed day and I worked chest (what i feel is my weakest). Strength was great! Even had a compliment from a guy on my leanness and vascularity. Asked if I was training for anything....Always nice when someone notices. Looking forward to legs tomorrow. I usually feel great the day after my refeed.

Speaking of refeed, kinda leads me to a question. I know everybody is different and all that talk but just gettin some opinions wont hurt. On regular days my macros are F/C/P; 50/165/220....Today my refeed was F/C/P; 35/275/195. Does this look about right for where I am in prep and based on my leanness? Just lookin for some opinions here. Thanks.

[Whomper107]

Day 74:

Well since I had a test from 6:00-9:00 today, went early afternoon to get my 30 mins of LISS out of the way...then finally got into the weight room around 9:30. Today was a refeed day and I worked chest (what i feel is my weakest). Strength was great! Even had a compliment from a guy on my leanness and vascularity. Asked if I was training for anything....Always nice when someone notices. Looking forward to legs tomorrow. I usually feel great the day after my refeed.

Speaking of refeed, kinda leads me to a question. I know everybody is different and all that talk but just gettin some opinions wont hurt. On regular days my macros are F/C/P; 50/165/220....Today my refeed was F/C/P; 35/275/195. Does this look about right for where I am in prep and based on my leanness? Just lookin for some opinions here. Thanks.

It's always cool to get comments like that from people... reassuring to know that not everyone in the gym is ignorant about the existence of all this.

For your refeed, I'd suggest being a little more aggressive on the carbs. Drop protein by 25g or so, and add that into your carb intake. If you are still feeling really depleted the next day, don't be afraid to raise overall calories slightly. It's important to escape that depletion for a day or so if you want to reap the hormonal benefits of the refeed.

[stone2611]

Yesterday, Day 75 was LEG Day..always brutal. Had to squeeze in the weight room between studying for another 6-9 exam (gettin annoying) so didn't get to get my cardio in.

Day 76:
Just got back from a 5K this morning for a local benefit (made up my cardio from yesterday). Doing legs yesterday might have not been the best choice since I woke up at 7:00 this morning for the 5K but felt damn good when I finished.

Gonna be somewhat of a brutal day. Still have to go to the weightroom this afternoon for an arm workout followed by 30 mins LISS.

Leg Day Yesterday+5K+Weights+30mins LISS = Brutal

[stone2611]

Day 76 cont....

Arm workout went better than expected. Actually hit a PR on tricep pushdown and maintained in everything else. 30 mins of LISS was hell though. Started out on the StairMaster and went for 15 mins before my legs just could not take it anymore, then immediately jumped on an elliptical to finish the remaining 15. I wanted to stop at 10 mins on the elliptical so bad...but pushed through. Now its time to enjoy my saturday night with the girlfriend and watch some movies.

[stone2611]

77:

Pretty good workout. Actually....best I have felt in a very long time. Pushed for 1-2 reps more on each lift using same weight, and even more on some. Absolutely loved it.

Note: After reading up on UCF's journal I decided to try splitting my cardio, 20 mins before and 10 mins after. Really got me warmed up for the workout. Mostly mental though I think. Something about knowing rather than having to go spend 30 mins when I'm done lifting on cardio, I only have to spend 10, gave me that edge to want to lift harder! Think this is something I will be incorporating more often.

And get this...girlfriend told me I was actually in a good mood this evening. Usually it's totally opposite, irritable and grouchy. Anyway, good day I have to say.

And one more note:
Dropped 5g carbs and 5g fat
New macros-
Fat: 45g
Carbs: 160g
Protein: 220g
Putting calories at 1925. Felt progress just wasn't what it should have been.

[Whomper107]

Good idea on the cardio bro, I'm a fan of doing that as well... can't stand spending too long at one time on the elliptical. Those macros are beginning to look pretty rough, anything below 2k starts to get pretty brutal. Good news about being in a better mood, just remember it's always mind over matter.

[stone2611]

78:

Alright well today was just abs and cardio. Totally swamped with 2 final projects due on wednesday and finals starting this friday...Let there me no doubt that I will not miss a workout though, or slack any on cardio. Think I'm gonna do AM cardio tomorrow morning before class and workout in the evening around 5:00 as usual so it frees up my evening a lil more.

Bought some Sugar-Free Davinci sryups yesterday and waiting for them to come in. Bought Cookie Dough and Gingerbread flavors. Will be using them in my oats. I cannot tell you how anxious I am for those to get here!! Cookie dough....sugar-free...really! I thought it was cool when I found vanilla at HEB...cookie dough and gingerbread are gonna be phenomenol, at least I hope!

One more thing, been kind of stuck on this the past couple nights for dinner.

40g oats
1 cup water
Cook for 2 mins

Add:
16g All-Natty PB
Dash of salt
Lil bit of vanilla extract
Some splenda
Cook for 1 more min.
ENJOY!

[Whomper107]

Try throwing a little baking powder in those oats bro, helps add some volume to them.

[stone2611]

Ya I actually do quite often since you mentioned it before! I love it! And I've been adding 6 grams of vital wheat gluten flour along with 1/2 tsp baking powder. Gives the oatmeal a real creamy and filling texture! Definately adds volume!

[stone2611]

Day 79 Part 1:

Woke up earlier this morning and did 20 mins of LISS. This afternoon will be shoulders and traps in the weightroom followed by 13 intervals of HITT totaling 15 mins in all. Treated the 20 mins this morning as my warm-up and cool-down so I could free my afternoon up for school.

On the way to do cardio I checked my mail and some flavoring extract (butter-pecan) I ordered was in! Needless to say, that alone got me through my workout just thinking about going back and having my butter-pecan flavored oats. Amazing! I cooked the oats, but I think my next move is to cook the oats, and refrigerate 3-4 hours hoping to convince myself it is related to butter pecan ice cream.

[stone2611]

Day 79 cont..

Well just got back from a shoulder/trap workout followed by 13 intervals of HIIT on the stairmaster. My legs are still dead from my leg workout on Friday followed by the 5k run saturday morning. Makes me feel like I accomplished something though. HIIT was brutal today because of this but oh well....Tomorrow is my refeed so I'm kinda excited. Last one was last Thursday so I'm feeling ready for it.

[Whomper107]

http://www.hungry-girl.com/chew/chewdetails.php?isid=1237

Thought you might enjoy that^^

[stone2611]

http://www.hungry-girl.com/chew/chewdetails.php?isid=1237

Thought you might enjoy that^^


Bought the eggplant lol...now just need to make this^^


Day 80:

Pre-workout supp came in today...haven't used one for about 6 weeks now. All I have to say is WOW! Actually wanted to lift. I think my day can be categorized and summed up as follows:

1. It was a Refeed day
2. Solid, and I mean solid chest workout (refeed + pre-workout = amazing)
3. 30 mins LISS on stairmaster (I know it's LISS but I have the urge to ramp up the volume a bit...was totally beat from it but at the same time felt so good)
4. Did I mention today was Refeed day

Note: Tried the pumpkin pie cake from J's thread (thanks to Jth16 for pointing this out) and it was amazing..Altered it a bit to put me right at 45 grams carbs this morning. Also, I've recently fell in love with vegetables simply because of the amount you get for the macros.

Just curious, those with girlfriends....during prep have you ever got her to carry your food scale in her purse when going to eat somewhere? How about taking along your walden farms dressings? Or even just taken your entire dinner for you? Too bad us guys can't carry purses, but luckily I have a girlfriend who is more than willing, because it means I'll actually go eat somewhere with her once every month.

[stone2611]

Day 81:

Well today was leg day...need I say more. But actually it went really well. Actually did 20lbs more than usual on front squat and maintained in everything else.

Some bad news though...tweaked my back. Got lazy picking up the trap bar for some shrugs and did something wrong. Hoping it is just a pinched nerve but its hurting damn bad right now. Front squat really irritated it (stupid on my part probably for even doing it) so I've decided to get it a lil rest. Gonna continue workouts as usual, just cut anything that involves my lower back for a week. Hopefully this will be enough time as I hate the idea of not working a body part for longer than a week.

And I realized last night; I never put any before pics on here. Figured it would be good for others to see my progress. Looking at them now is almost embarassing, but makes me realize the progress I've made. Anyways, these are from beginning-mid January (dont exactly remember).

Here they are:
<a href="http://www.flickr.com/photos/49710294@N04/4586216301/" title="100_4881 by coreystone1117, on Flickr"><img src="http://farm5.static.flickr.com/4060/4586216301_3ff5abfd6f.jpg" width="500" height="375" alt="100_4881" /></a>

<a href="http://www.flickr.com/photos/49710294@N04/4586840798/" title="100_4888 by coreystone1117, on Flickr"><img src="http://farm4.static.flickr.com/3310/4586840798_b5354cb10b.jpg" width="500" height="375" alt="100_4888" /></a>

<a href="http://www.flickr.com/photos/49710294@N04/4586840946/" title="100_4887 by coreystone1117, on Flickr"><img src="http://farm4.static.flickr.com/3312/4586840946_0f6dc9e753.jpg" width="500" height="299" alt="100_4887" /></a>

Not sure why I still can't post html...(here are the links)
http://www.flickr.com/photos/49710294@N04/4586216301/in/photostream/
http://www.flickr.com/photos/49710294@N04/4586840798/in/photostream/
http://www.flickr.com/photos/49710294@N04/4586840946/in/photostream/

[stone2611]

Day 82:

Decided to do HIIT today on the StairMaster because of my back...Figured after irritating it so much yesterday, today would be a good day to rest it. Did 30 mins of HIIT with 15 intervals. Sweated so much today for some reason, but felt good when I was done. Have two finals on Monday and two on Tuesday...so I have been studying till about 1:00 AM everyday which seriously sucks with hunger! But oh well...just a few more days and summer is here and I can crash out when I want.

Did this today for a real quick snack so I could get back to studying (nothing special)

1 can tuna (came out to be 73 grams)
61 grams Egg Beaters
Tsp chili powder

Microwave on high for 3 mins. Actually tasted damn good (like a tuna patty but faster and easier)

[Whomper107]

How's the back doing brohammad?

[stone2611]

How's the back doing brohammad?

Getting better I think. Every once in a while it really pinches, but for the most part its been good. I've been rubbing theragesic on it before working out and then spending about 10 mins after workout to use the roller, its been helping a lot.

Yesterday, Day 83...

Did a tricep workout. With finals its been tough to manage time and the weight room is taking up a big part of that so until Tuesday, I will be working one body part followed by 30 mins LISS. Yesterday was Triceps, today will be biceps, and Tuesday will be back on to regular workouts as I will be FINISHED WITH FINALS AND THE SEMSTER!!

Note: Yesterday, just doing a tricep workout really, really benefitted me I think. I was able to do more weight on every lift, and really concentrate on the slow negative. Really hit em hard.

My new favorite meal:

40g oats
1Tbsp sugar-free vanilla syrup
1Tbsp splenda
1Tbsp all natty PB
3/4 cup coffee
1/4 cup water

Cook for 3 mins, let cool a bit....AMAZING!

DO TRY THIS!

[stone2611]

STRESSED!!! 4 finals, Monday and Tuesday, starting at 8AM each day! Cannot wait for Tuesday afternoon to get here. It is sooo hard studying till 2AM when you are starving. Im just venting though...

Today was day 84 since I started:

Because of my back, and mainly because of studying...I just did 40 mins LISS while reading notes. Actually looked at the time and had done 30mins in what felt like 10. Have to say, was pretty nice actually. Anyway..Imma study. I already am feeling bad for using time to get on here and log....but I'm addicted.

[stone2611]

Yesterday: Day 85

30 mins LISS. Got two hours of sleep the night before because I found out at 1:00 in the morning that one of my finals which I originally thought was tuesday, was actually in between my two finals on monday(which was the next day)....needless to say, I stayed up studying and got 2 hours of sleep so 30 mins LISS was about all I had in me.


Today: Day 86

Getting ready to go workout. Cannot wait! Done with finals, and now I can actually not feel guilty about spending too much time in the weight room.

[jpfaherty]

Those pics shouldn't be embarrassing at all! It shows how much progress you've made with your cut! Good Job stone man.

[UCFBuilder]

looks like u have been doing work man..awesome job...i hear ya on the finals being over being a relief..when i got done with mine several weeks ago..it was like a load was lifted off my shoulders...only focusing on prep is awesome

tried that fiber one cereal as well..amazing how something with no sugar and a ton of fiber...tastes amazing when u are this far into prep lol

[stone2611]

Yesterday: Day 87

Refeed day
Really dialed-in Chest Workout
30 mins HIIT (10mins warmup, 15 intervals, 5 mins cooldown)

Totally moved out of my apartment, 3rd story, all stairs, started at 11:30 and finished at 6:30 in the afternoon. Probably the single worst day of my contest prep so far. If it hadn't been a refeed, I'd still be there loading crap.

[Webber91]

Subbed.

Looking sick man, epic progress on your cut. I've got my finals next week...so bye bye sleep for me! Trying to study while in contest prep sucks :(

Keep it up bro, can't wait to see the finished product!

[stone2611]

Alright so seems like I've feel into a pattern posting a day late lol...

Yesterday: Day 88

Did a leg workout. Was at a new gym for the first time in about a 10 months and have to say, did not like that change in atmosphere. Just fell off. Aside from that, I was able to maintain in everything minus one rep on front squat on the last set.

Be posting todays log later today....hopefully

[stone2611]

Today: Day 89

For some reason its so hard to get into the swing with a new gym. Back workout with 30 mins LISS today. Hunger was pretty bad today, worse than normal...not sure why. Workout went well though, still maintaining so I'm satisfied. I'm going to try and get some new pics up in a few days. Probably by Sunday or Monday.

[stone2611]

Day 90:

30 mins LISS, 20 mins before and 10 mins after. Shoulders and traps worked today. For some reason, the whole workout just felt like I could never catch my breath. Other than that, workout went well.

Note....this morning was terrible. Woke up at 5:30am cuz i was hungry and just played on the computer and then tried to go back to bed. Woke up, at breakfast, and had the emptiest feeling in my stomach all morning until lunch. Was quite miserable! Another start to a day like that and I will go crazy! Anyways, it's all over now. Just chillin and watchin tv till i get tired (hunger will prob come first)...then off to bed.

Today, since im done with school...got a lil more creative with food. For lunch I sauteed broccoli and chicken in soy sauce (amazing actually). For pre-wrokout snack I had fat-free ricotta mixed with spinach (weighed out of course) and stuffed a chickenbreast. For dinner I stuffed a chicken breast with mushrooms and bell pepper (all weighed obviously). Meals were AWESOME compared to the "quickies" i had to do during the last weeks of school.

[stone2611]

Yesterday; Day 91:

30 mins HITT...Drove back to A&M (college station) so schedule was a bit off but I did 5 mins warmup, 15 intervals, 10 mins cooldown. Was pretty brutal. Yesterday and the day before have by far been the worst thus far in terms of hunger and just feeling depleted ALL DAY LONG. Today, day 92 is my refeed....hopefully i can get recharged!

[stone2611]

Day 92:

Felt great today, due to the refeed im sure. Did a chest workout and felt great! Hit a few more reps on some lifts even. Bumped LISS up to 35 mins today. Did 20 before and 15 after. Looking forward to feeling pretty good tomorrow too.

[Whomper107]

Hows summer treating you bro? Grades come back ok? Id imagine things are much easier without the stress of school... but then again it can be weird not having anything to distract you from the monotony of prep.

[stone2611]

Hows summer treating you bro? Grades come back ok? Id imagine things are much easier without the stress of school... but then again it can be weird not having anything to distract you from the monotony of prep.

Everything is alright...saturday and sunday were ABSOLUTELY MISERABLE in terms of how I felt but I pushed through and had a refeed on monday and feel GREAT now...It's amazing being able to just focus on prep...in the gym, I don't feel guilty for spending 2 hours in there between weights and cardio (nice not to feel like I have to rush). Waiting to hear back from a company for a possible internship in Houston this summer. Have my second interview with them thursday morning and will hopefully find something out so I can figure out where I'm gonna be this summer lol. I've been gym hopping between Gold's Gym back at home and the REC up here. How did everything come out for you? And what are your plans for this summer bud?


Day 93:
35 mins LISS. 20 mins before, 15 after. I really like breaking it up this way right now. Did biceps and abs today. Good workout...still feeling the effects from the refeed.

[Whomper107]

Everything is alright...saturday and sunday were ABSOLUTELY MISERABLE in terms of how I felt but I pushed through and had a refeed on monday and feel GREAT now...It's amazing being able to just focus on prep...in the gym, I don't feel guilty for spending 2 hours in there between weights and cardio (nice not to feel like I have to rush). Waiting to hear back from a company for a possible internship in Houston this summer. Have my second interview with them thursday morning and will hopefully find something out so I can figure out where I'm gonna be this summer lol. I've been gym hopping between Gold's Gym back at home and the REC up here. How did everything come out for you? And what are your plans for this summer bud?


Day 93:
35 mins LISS. 20 mins before, 15 after. I really like breaking it up this way right now. Did biceps and abs today. Good workout...still feeling the effects from the refeed.

Things are going well over here, grades were allright and im working full time at a company in Houston till school starts back up. Really enjoying it so far, and having money will be nice. Finally back on track with my training after the back injury/finals/end of semester engineering **** storm. Training with a buddy of mine in the mornings before work and running a program called Rhodes 5-3-1, hoping to see some good strength gains.

Glad to hear everything is going well for you bud, it must be a trip going from the hectic life of school & prep to just prep. Good luck with that internship, keep me posted on how that pans out. If you wind up in houston this summer we will have to chill sometime.

[stone2611]

Things are going well over here, grades were allright and im working full time at a company in Houston till school starts back up. Really enjoying it so far, and having money will be nice. Finally back on track with my training after the back injury/finals/end of semester engineering **** storm. Training with a buddy of mine in the mornings before work and running a program called Rhodes 5-3-1, hoping to see some good strength gains.



Glad to hear everything is going well for you bud, it must be a trip going from the hectic life of school & prep to just prep. Good luck with that internship, keep me posted on how that pans out. If you wind up in houston this summer we will have to chill sometime.

Good to hear you back problems are hopefully over.

Ya just got off the phone from the 2nd interview with Emerson (intern possibility)...said they should be making their decision in 4-5 days so hopefully ill find out here pretty quick. And as of now...I'm debating on whether or not to do the musclemania Alamo show. It is the weeknd before the INBF Southwestern so its perfect timing for a "trial run"....2nd, its in my hometown so its almost too convenient to go. Let me know what you think....?

[stone2611]

Day 94:

35 mins LISS, 20 before and 15 after. Today was back. Lifts went well. Maintained and even did an extra rep on 2 of my lifts. Pretty good workout.

[Whomper107]

Good to hear you back problems are hopefully over.

Ya just got off the phone from the 2nd interview with Emerson (intern possibility)...said they should be making their decision in 4-5 days so hopefully ill find out here pretty quick. And as of now...I'm debating on whether or not to do the musclemania Alamo show. It is the weeknd before the INBF Southwestern so its perfect timing for a "trial run"....2nd, its in my hometown so its almost too convenient to go. Let me know what you think....?

Definitely do it man, you've been working way too hard to put all your eggs in one basket. Doing 2 shows a week apart can be a little tricky... we'll have to talk strategy when you have a better idea of what you conditioning will look like at around 4 weeks out from the Alamo. What I would suggest is that if you are in the ideal position, and shredded to the bone (striated glutes, erectors, back veins, etc.) then you could start upping calories gradually at around that far out from the show, or later if you need more time to nail the conditioning.

If it turns out you will be cutting it a little closer, then you will have to peak twice. That basically gives you two options - front loading, or back loading the carbs. You might try giving both a shot, if the timing works out okay, just so you can know which works better for you next time you decide to compete.

[stone2611]

Ya, I'm a lil worried about 2 shows back to back but I know you did the same thing, so with you help I know I'll be fine.

Well I've decided to take get a little more in depth with this log so that later on I can look back at exactly what I did this time around so that I know for next. Right now I am 7 weeks out from the show I just decided to do (Musclemania Alamo on July 10th) and 8 weeks out from my "MAIN" show (INBF Southwestern on July 17th).

7 & 8 Weeks out:

Regular Days:
Calories: 1905
Fat: 45g
Carbs: 155g
Protein: 220g

Refeed Days:
Calories: 2155
Fat: 35g
Carbs: 270g
Protein: 190g

Workouts are not on specific days, just a cycle.

Day1: Chest
Day2: Legs (quads/hamstrings/calves)
Day3: Triceps
Day4: Biceps and Abs
Day5: Shoulders and Traps
Day6: HIIT and Abs (I throw this combo in randomly during the week when I feel I need a break from weights)
Day7: Back

This seems to be working well and have not lost any strength up until this point. Training just triceps and biceps on different days allows me to really focus on hitting these with as much intensity as possible rather than struggling through them when I was combining 'chest and triceps' and 'back and biceps' days.

[stone2611]

5/21 - Day 95:
30 mins HIIT before (5 min warmup/15 intervals/10 min cooldown)
Shoulders and Traps


5/22 - Day 96:
20 mins LISS before
Leg Workout
15 mins LISS after
Notes: Was a decent day but a lil dissappointed. Today was my refeed and while I maintained in everything, I did 1 less rep on each of my last 2 sets on leg press and leg extension. Oh well, only a total of 4 reps lost. I'll get em back next time.

Some look updates (since I have no camera right now)...Main things I'm noticing are the veins in my legs are really starting to pop...its pretty exciting! Aside from that, I'm really starting to notice good results in the mirror. Pretty motivating.

[stone2611]

Alright well here are some updates...

New Regular Days:
Calories: 1885
Fat: 45g
Carbs: 150g
Protein: 220g

Debating if I should up protein by 5g or not.....any suggestions? Also, anybody have any input on when I should drop fat and by about how much....I'm 7 and 8 weeks out now, 8 week out comp being my "main" concern.

[stone2611]

Day 97:

25 mins LISS before
Chest workout
15 mins LISS after

Awesome chest workout today...definately felt the effects from refeed yesterday.

[stone2611]

Yesterday - Day 98:
30 mins HIIT (5 min warmup/15 intervals/10 min cooldown)
30 mins LISS done 10 mins later

Today - Day 99:
25 mins LISS
Shoulders and Traps (used dumbells for traps to really focus on shrugging and concentrating/holding the shrug as best as possible - had a pretty good burn!)
15 mins LISS

Notes for today: 5/25
Didn't sleep at all last night. Think it had something to do with the HIIT/LISS session. Honestly do not even think I dozed off, and finally gave up around 5:00AM and decided to just read on the forums and my book. I started reading while doing my LISS and its a MIRACLE! Time seriously flies by, and often times I go a min or two over just to finish a chapter. Definately helps SOOO MUCH. Anyways, I gotta try and get some sleep tonight cuz definately TOTALLY relied on my jack3d to get me through today's workout. Amazing stuff though I must admit, they got their ingredients working really well. Alright enough ramblin by me....goodnight.

[stone2611]

Day 100:

25 mins LISS
Biceps
15 mins LISS

Good workout. Really hit the biceps hard and focused on holding at the peak, and slow negatives. Had a pretty good burn goin.

[stone2611]

101:

Refeed Day - Macros for today:
F/C/P 37/260/190

25 mins LISS
Back and a lil traps
15 mins LISS

Note: Usually on refeeds I abuse oats (love oats!!) but this time, I threw in a bunch of vegetables as carb sources and have to say....actually felt full at every meal! Just finally had the courage to try veggies over oats and I liked it! Oats are great, but feeling full is better!

[stone2611]

5/28/ - Day 102:

Super long day! Probably the most brutal day yet. Was outside working all day in 90+ weather (and wore a black shirt like a dumba$$). Got back home finally around 6:00 or so and finally convinced myself to go workout around 8:30 and finished up at 10:00.

25 mins LISS
Chest workout
15 mins LISS

Totally drained. Gonna sleep as long as hunger allows tomorrow.

[stone2611]

42 & 49 Days out!!

35 mins HIIT (5 min warmup/20 intervals/10 min cooldown)
For HIIT I did 40 secs at moderate intensity, 20 secs full intensity, repeat

Tricep workout was done a little afterward.

I quit using splenda a week ago to cut out any possible carb sources (maltodextrin filler) and cut out all artificial sweetners packets as well. I recently bought some liquid sucralose though (pure and no fillers) and just got it in....im actually trying it out with my post-workout oats right now and AMAZING! Totally worth it and reccommend it to anybody who needs a sweetner with absolutely no carbs!

[Whomper107]

Didn't sleep at all last night. Think it had something to do with the HIIT/LISS session. Honestly do not even think I dozed off, and finally gave up around 5:00AM and decided to just read on the forums and my book. I started reading while doing my LISS and its a MIRACLE! Time seriously flies by, and often times I go a min or two over just to finish a chapter. Definately helps SOOO MUCH. Anyways, I gotta try and get some sleep tonight cuz definately TOTALLY relied on my jack3d to get me through today's workout. Amazing stuff though I must admit, they got their ingredients working really well. Alright enough ramblin by me....goodnight.

What book you reading bro?


101:

Refeed Day - Macros for today:
F/C/P 37/260/190

25 mins LISS
Back and a lil traps
15 mins LISS

Note: Usually on refeeds I abuse oats (love oats!!) but this time, I threw in a bunch of vegetables as carb sources and have to say....actually felt full at every meal! Just finally had the courage to try veggies over oats and I liked it! Oats are great, but feeling full is better!

Vegetables are ****ing amazing when you're dieting. Did you ever end up trying the eggplant parmesan from HG?

[stone2611]

What book you reading bro?



Vegetables are ****ing amazing when you're dieting. Did you ever end up trying the eggplant parmesan from HG?


Well I've actually been through 2 already in the past 2 weeks lol. First I read "Next" and then I read "The Terminal Man" both by Michael Crichton. Now I'm reading some old book I found here at home called "The Suicide Club". But ya, definately helps pass the time with cardio.

Eggplant parmesan I honestly have yet to try...I bought the eggplant and it got shoved to the back of the fridge and ended up going bad, just havent bought any since. I've been on a broccoli with "laughing cow cheese" kick lately with a lil salt and garlic powder. Delicious!

[Whomper107]

Well I've actually been through 2 already in the past 2 weeks lol. First I read "Next" and then I read "The Terminal Man" both by Michael Crichton. Now I'm reading some old book I found here at home called "The Suicide Club". But ya, definately helps pass the time with cardio.

Eggplant parmesan I honestly have yet to try...I bought the eggplant and it got shoved to the back of the fridge and ended up going bad, just havent bought any since. I've been on a broccoli with "laughing cow cheese" kick lately with a lil salt and garlic powder. Delicious!

LOL I know how the back of the fridge goes... once something gets pushed back there, it's as good as gone. Eggplant is a really badass vegetable if you feel like a change of pace though, tons of substance for not many calories.

[Vaporize]

Yesterday: Day 87

Refeed day
Really dialed-in Chest Workout
30 mins HIIT (10mins warmup, 15 intervals, 5 mins cooldown)

Totally moved out of my apartment, 3rd story, all stairs, started at 11:30 and finished at 6:30 in the afternoon. Probably the single worst day of my contest prep so far. If it hadn't been a refeed, I'd still be there loading crap.

I move people as a JOB... lol, I know how hard moving can be, especially when stairs are involved and people have insanely huge/heavy furniture. i need a new job :(

[stone2611]

Yesterday:

20 mins LISS
Biceps and Abs
20 mins LISS

Today: 40 and 47 Days out:

40 mins LISS

Note: Today was absolutely terrible in terms of how I felt. I honestly have yet to feel this bad. Whats weird is I cant explain the feeling, just totally out of it and not a lick of energy. I was originally planning on doing a shoulder/trap workout but decided to just do 40 mins LISS and give my body today off from weights and hopefully kill it tomorrow. Just want today to be over and tomorrow to be here (and hopefully not feel like I did today)

One more thing...I took pictures tonight after dinner (had to do it solo and set the timer) only to find that as when I uploaded em onto the computer, the camera DID NOT focus on a single one...so they are all crap. tomorrow I plan on having some pics for sure though and all comments/critiques will be appreciated.

[stone2611]

6 and 7 Weeks out!
Alright...please be honest!! Woke up at 8:00 this morning and took these before breakfast (so im a lil flat) but lets hear it. Did the camera timer method and had 8 seconds to get into position and try and take the pic. No excuse for poor posing but I don't think it shows the progress I've made with posing...either way, please critique...critique...critique. And let me know if yall think I'm on schedule for my shows or ahead?....behind?

http://farm5.static.flickr.com/4024/4659697609_7f484b69b9.jpg

http://farm5.static.flickr.com/4032/4660320754_4a642129d8.jpg

http://farm5.static.flickr.com/4049/4659698167_65af043266.jpg

http://farm5.static.flickr.com/4052/4659700289_076f283ca0.jpg

http://farm5.static.flickr.com/4059/4660322798_83eb3e7159.jpg

[Whomper107]

Looking ****in SICK lean dude, I'm very impressed. Seriously, the work you've been putting in really shows. Legs are lean as **** - diced quads, split hammies. Midsection and upper body in general is looking ripped. I can't fairly say without seeing a rear lat, but it looks like your lower/mid back and the tops of the quads are the only places with anything left to lose, and even there we're only talking about a few ounces of fat. I'd say another 2-3 weeks of what you've been doing will do the trick, and then you could start slowly raising calories back up to get your fullness back.

Posing looks decent, especially considering you were using the camera timer method. I'm quite obviously far from an expert, but I do have a few suggestions.

-On the front double, really focus on getting a big breath of air into your chest cavity, while keeping your stomach vacuumed. Doing those two things together sounds slightly impossible, but with practice it can really help improve your V-frame.

-Don't be afraid to squat a bit more on your side poses. Not so much that you will make yourself look short, but enough to give the outside leg a bit more thickness.

-This is just something to try (not a universal piece of advice), but on your side chest, try keeping the thinnest part of your waist facing the camera/judges, while rotating your shoulders to show as much width as possible. It's difficult to contort yourself this way, but if done properly (and on the right frame... only way to know is try it out) can really enhance your shoulder-waist ratio.

-Don't be afraid to try all different variants of the MM. The crab pose suits you pretty well, but it's worth inspecting all the other types (hands on hips, one hand on hip, reverse prayer, etc.) Also try altering your hand/arm and leg placement to see if you can show off a strong point. If you think abs are a big strong point, adjust yours arms so you can see them better. Likewise for legs, don't be afraid to spike one slightly in front of you and really grind on the quad if you think it suits you.

I really have no other suggestions bro, you've done a top notch job so far. Head turning conditioning is well within your reach, just keep plugging away at it these next few weeks, don't let up!

[A_Hard_Rain]

damn man you're looking great, keep it up, you're almost there

[UCFBuilder]

Dude...you are looking fukin shredded man..awesome job thus far..i cant even imagine how shredded your gonna be in 6 weeks...again..phenominal job man

[bubba289]

damn talk about attention to detail! :eek:


u started out so lean, and dieting for 27wks, holy crap!......cant wait to see the final product man! keep truckin!


i'm envious as hell of those tear drops btw

[stone2611]

39 and 46 Days out:

45 mins LISS (not sure if Im going to bump up to 45mins for good, but today I ran over while reading)

Did my shoulder and trap workout today as a result of the absolutely terribleness I felt like yesterday. Good workout. Definately starting to struggle more and more through these workout. I've been giving myself a lil more time in between sets and so far havent decreased in weight. Intensity is decreasing though, but I give it all i can at the time...All i can do i suppose.

[TripTastic]

good job man.... tracking

[WhiteFiberz]

Looking crazy lean, in on this!

[stone2611]

38 & 45 Days Out:

Refeed day (35g fat/250g carbs/180-190g protein)

Leg workout (lower-power style)
HIIT (15 min warmup/20 intervals/5 min cooldown)

Legs followed by HIIT.....brutal, but I felt soooo good afterward. Not sure if I'll be doing it again though haha. Did HIIT on stairstepper. I do 40 secs moderate and 20 secs full-intensity.

Oh and worth mentioning. I found these oats at HEB and have been hooked for about 2 weeks now! "OatFit" is what they are I think. Come in cinnamon roll and maple & brown sugar flavor at 18g carbs a pack. You pour the bag in a bowl, use the same bag and fill with water to the mark (pretty nifty!) and pour in with the oats, and cook for 2 mins. So easy, and very tasty! Has no sugar at all (they use sucralose). Try em out if you can find em! Oh and they come out to cost 25 cents a bag...well worth it!

[stone2611]

Alright so I have a question/concern...

The past week-week and a half I have been feeling really, really depressed. To the point to where I don't want to be by anyone or even talk on the phone with anyone. I have read so many of the effects of pre-contest dieting but I still felt that this depressed/reclusive feeling was beginning to be beyond the fact. I haven't mentioned it as I self-conscious about it myself but it was getting to the point to where I was going to see a doctor if it were something serious. But I decided to try something else.

Anyway, to the point now. My refeeds have been 250-260g carbs every 5-7 days. Yesterday's refeed (last refeed was 6 days earlier) I decided to bump carbs to 450-475g and I bumped fat to 50g (i know this is kinda high). Well today I feel AMAZING.....BUT, BUUUUT I feel so guilty!!! like I cheated yesterday so bad. So my question is, being the 5.5 and 6.5 weeks that I am out from the show, is this gonna have a negative effect? Every refeed from here on will be like I have done in the past (low-mid 200g range in carbs and 30g range in fat-----pretty much see above).

Help me out friends!!

One more thing, is continuing to do my refeeds...say, every 5 days good at this point? Or should I do possible 2 per week and keep carbs around the 220-230g range? If somebody can help me out with this I would really appreciate some advice/opinions!

[stone2611]

44 Days Out:

25 mins LISS
Back w/ a lil traps
25 mins LISS

Updates: Alright well I upped cardio to 50 mins. Macros are still at 42g fat/150g carbs/220g protein on regular days. Starting Sunday I will more than likely be dropping carbs to 145g.

Alright, well I decided to not do Musclemania Alamo on July 10th. This was a recent addition so I'm not really concerned with not doing it. I got an internship (really excited) that I will be starting next week and it is 5 hours away from the show each direction and based on what I've heard, I don't think this show will be worth the entry fee + driving expense + taking Friday off of work. So I will once again, just be doing the INBF Southwestern on July 17th.

[stone2611]

43 Days Out:

25 mins LISS
Chest and Abs
25 mins LISS

Felt pretty good today. Did a fasted cardio this morning....followed up 2 hours later with my chest and ab workout.....then did the other 25 mins of cardio this afternoon. Was a totally new approach but running errands today didn't leave me much of a choice. Have to admit though, I really liked the way I felt all day.

Tried something new today for dinner. Striped Pangasius Fish it's called. 2g fat & 16g protein per 3oz. serving. Not a "fishy" fish for those curious. Pretty good too!

[stone2611]

6 Weeks (42 days) out today:

25 mins LISS
Tricep workout

Did 16 HIIT intervals this evening with a 5 min cooldown. I've added in an extra HIIT session for each week totalling 3/week now. Here's the update:

Old routine: 20 intervals twice/week
New routine: 16 intervals 3times/week (8 additional intervals)

[Whomper107]

Must be getting some SICK cardio conditioning with all those intervals. I would imagine its a trip back to the HS football days, except also being shredded to the bone

[Whomper107]

Alright so I have a question/concern...

The past week-week and a half I have been feeling really, really depressed. To the point to where I don't want to be by anyone or even talk on the phone with anyone. I have read so many of the effects of pre-contest dieting but I still felt that this depressed/reclusive feeling was beginning to be beyond the fact. I haven't mentioned it as I self-conscious about it myself but it was getting to the point to where I was going to see a doctor if it were something serious. But I decided to try something else.

Anyway, to the point now. My refeeds have been 250-260g carbs every 5-7 days. Yesterday's refeed (last refeed was 6 days earlier) I decided to bump carbs to 450-475g and I bumped fat to 50g (i know this is kinda high). Well today I feel AMAZING.....BUT, BUUUUT I feel so guilty!!! like I cheated yesterday so bad. So my question is, being the 5.5 and 6.5 weeks that I am out from the show, is this gonna have a negative effect? Every refeed from here on will be like I have done in the past (low-mid 200g range in carbs and 30g range in fat-----pretty much see above).

Help me out friends!!

One more thing, is continuing to do my refeeds...say, every 5 days good at this point? Or should I do possible 2 per week and keep carbs around the 220-230g range? If somebody can help me out with this I would really appreciate some advice/opinions!

Read this back when you first posted, and spent some time summarizing my thoughts...

Some degree of depression is, sadly enough, fairly normal during a first contest prep - particularly for someone who has dieted as long as you, and gotten this lean theie first go around. I think it's a hormonal thing caused by a long span of time at a low fat (and overall calorie) intake. Although I can't speak from experience, I would assume it becomes less of an issue during subsequent contest preps because your nutrition will be more skillfully managed (higher intake for a longer period), and because you will have a pretty good idea of what to expect. Competitors are often caught off guard by how difficult contest prep really is, and how crappy it can leave them feeling at some moments. Being unprepared for that can really take a toll on you.

I suppose the key at this point is determining if what you are experiencing is a completely temporary, diet-induced state; or something you were perhaps prone to before dieting for 20+ weeks. Some people are just more prone to depression, and if you feel like you fit that description, then seeking some kind of help for the next couple months may not be a bad idea. But if you believe it to be 100% a product of the diet, then it may be best to keep in mind that the end is near, and rely on your support system of family and friends as much as possible. I know you are not living near anyone right now who can talk to you about bodybuilding oriented things very effectively, but they can all at least help you by being someone to lean on, and a reminder of all that is good in your life. I'm always here if you need anything bro, don't hesitate to call if you have any questions, or just feel like talking to someone who has some idea of what you're going through.

As far as the refeeds go, there really are no absolutes with determining how many carbs you should take in. I've seen successful competitors with totally different strategies - some are more conservative just like you have been so far, and some (ScoobySnacks for instance) who may take in upwards of 900g of CHO spread throughout the day. In the end, it will all depend on very individual things - bodytype, how lean you are, and how your body responds to refeeds in general. All you can really do is experiment, which I would not be scared to do. If you feel that taking in more is doing you much more good than the more conservative refeeds (and by the sound of things, it is!) then by all means go for it. Listen to your body as best you can without letting it get out of control.

I'm pretty limited in what advice I am qualified to give you here... but if I had to pull the trigger on how you are refeeding, I would say twice every 8-10 days, @ 400-500g of CHO each. Just my very non-expert opinion. At the very least, give something along those lines a shot, and see how you think it affects progress and leaves you feeling. You are lean enough now to afford a bit of time for experimentation, and these refeeds are the absolute best way to gauge how to handle your peaking.

[stone2611]

Thanks, thanks, thanks Evan! Knew I could count on you to give me some advice/recommendations! I will see how the refeed tomorrow goes. You have known me long enough to know I'm quite conservative and skeptical with carbs...but after taking in 400 last refeed, I felt amazing! And I'm sure it's in my head more than anything, but I felt like it was too much. I'm just so paranoid and stressed about screwing up and spilling over but I think I'm gonna shoot for around 300-325 tomorrow and see how it goes. Then I will base my next one off of that. I feel like 300-325g CHO will definately prevent me from spilling (and I figure better to maybe not get the full benefit of the refeed than to spill over at this point)...so that's my gameplan. If you have any comments/concerns/opinions on this Evan, please DO let me know...I always like your advice (or anybody else for that matter)...

41 Days out:
25 mins LISS
Biceps and oblique work
25 mins LISS

[Whomper107]

I remember being worried about spilling too bro, but the truth is with how depleted and lean you are, it would take a LOT to spill. Obviously I have no evidence to back any specific numbers, but I would hazard a conservative guess that it would take no fewer than 700 bottomline, almost certainly more. I won't say from my experiences... but from what I have seen, people in this forum more frequently undershoot how many carbs they need to load on, as opposed to overshooting it. Short of someone just losing control and binging the week before a contest, it's almost unheard of to hear about a last minute spillover costing someone a contest. So in a nutshell, you would have to really overdo it to spillover.

This is purely my opinion, but it may not be a bad idea to test the waters a little with your refeeds and try to figure out how much it takes to see signs of spilling over. It would cost you slightly in the fat loss department (not by adding fat to you, but possibly by lost dieting time), but give you a lot of valuable insight for the days preceding the show.

[stone2611]

Alright well I've in the process of moving for my summer internship and haven't had access to internet for a couple days.. Rather than go back I'll just start with yesterday's workout.

Yesterday 6/10: 37 Days Out:

30 mins LISS pre-workout
Chest workout (went really well actually)
HIIT - 16 intervals

Note: Had to do everything in 2 hours so it was a pretty packed & brutal workout, especially after tagging those 16 intervals on the end. Felt great when I was done though!

Today I'm moving into my new apartment for the summer which is 5 hours away from home so not sure if I'm gonna be able to see a gym today but I do have manual treadmill that I'm bringing with me. It actually is amazing for my cardio, gets my HR to 135-145 in no time at all and it was only $99. So if I can't find and join a gym today, plan is to do 50 mins LISS with some ab work and stretching.

Oh and I won't have internet until Monday so this will probably be my last post till then.

[A_Hard_Rain]

6 days out, how's it goin