Whitefiberz getting peeled with 3D Muscle Journey!

[WhiteFiberz]

Finally!

I'm Zak, 17 years old, and been lifting for ~2 years with the intention of getting bigger. Here I am, been cutting for 16 weeks, and said "shoot, let's compete now!"

I've hired 3D Muscle Journey to take over my prep from here on out and Alberto Nunez is my "main coach"

Shows
A little over 11 weeks out from the OCB Yankee Classic, and I may do the NGA Garden state classic in 9 depending on how I look.

Training
Modified West Side, deload and change some of the movements every 4-5 weeks

Lower ME
Upper ME
Rest
Lower DE
Upper DE/RE
Rest
Rest

Bert's got me on MISS 4x a week (450cals) and HIIT once a week which I do after Lower ME

Macros
Reg days:50f/185c/200p
Refeed (1x/week): 50f/375c/200p

Here's me 12 weeks out:
http://i52.photobucket.com/albums/g8/soadskater12/100_2636.jpg
http://i52.photobucket.com/albums/g8/soadskater12/100_2638.jpg
http://i52.photobucket.com/albums/g8/soadskater12/100_2645.jpg

Weighing 169 right now started the cut at 205ish 16 weeks ago

[WhiteFiberz]

DE Squats
230 x 2 (6 sets)

Reverse Hypers
BW+35 x 12 (3 sets) PR

Lying Leg Press
BRUTAL
300 x 8 (3 sets) PR

Standing Calve Raises
290 x 5 (2 sets) PR
290 x 4

Seated Calve Raises
115 x 13
115 x 12

Abs

Notes:
-Typical day, lately I've been getting into "prep mode" I guess. Honestly I'm not really hungry, but:
DOMS are getting pretty bad
Can't sleep through nights/tired all day
Little things frustrate me and piss me off

...and it's just gonna get worse :p

[BaFtub]

1st<3

[AustrianOakJr]

You look like youre in a good spot for 12 weeks out....especially for 17 yrs old. A very good spot! Berto is the man. I was really impressed with how he brought Matt (jcked4life) in for his show, so I have no doubt you will be in similar shape condition-wise. Your overall calories seem a bit low for this point though.....and im sure Berto has a reason, but im just curious as to why. Did 3DMJ change your numbers much from where you had them or did you diet to this point already and they are picking up from there??

[Quelly]

yeah buddy

[GetBigyo]

In on this sh*t brah!

Damnn...looking sick. Whats are your trap btw? lol...peeling from the sun?

[jpfaherty]

Welcome to shred town.

[WhiteFiberz]

jogged 45 min for my MISS, and then I practiced the posing Jeff sent me. WOW...all I can say is that shhhh is HARD! Sweating, huffing, puffing, and legs shaking like crazy. If I keep up with it everyday though my stamina should increase pretty dramatically.


1st<3
How'd I know this would happen lol


You look like youre in a good spot for 12 weeks out....especially for 17 yrs old. A very good spot! Berto is the man. I was really impressed with how he brought Matt (jcked4life) in for his show, so I have no doubt you will be in similar shape condition-wise. Your overall calories seem a bit low for this point though.....and I'm sure Berto has a reason, but I'm just curious as to why. Did 3DMJ change your numbers much from where you had them or did you diet to this point already and they are picking up from there??
Well Thanks!

yeah, a big reason I decided to prep and picked 3DMJ was seeing how Matt went from his 12+ week out pics to getting shredded on show day. I think I'm at a comparable bf% to him at 12 weeks so I'm hoping I can get somewhere near that!

I started mini cutting 17 weeks ago at 50f/240c/200pro, then to 50/175/200 then 45/130/225 when I thought I was going to compete because I still think I'm behind...let me lose 1.8-2.2lbs/ week which was a good rate...so yeah, he actually brought them up 60gcho! lol


yeah buddy
Let's get it!


In on this sh*t brah!

Damnn...looking sick. Whats are your trap btw? lol...peeling from the sun?
Left shoulder AC joints in an iffy position, tape it to where it should be, really helps


Welcome to shred town.
Don't feel at home yet, give me some time :p

[healthybodies]

Looking good Zak! Count me in.

[favori12]

And so it begins. I don't know anything about contest prep, but to me you're looking shredded for 11 weeks out. It's scary to know you're going to be that much leaner when it comes time to compete.

Since I MIGHT compete in a year or two (or three :D), I'm hoping to learn a lot from your experience. Best of luck to you!

[AustrianOakJr]

...so yeah, he actually brought them up 60gcho! lol


:p

Ahh....THAT sounds more like Berto! :) You probably dropped the carbs a little too quick. I am guilty of the same thing in my last prep, so dont feel bad about that. Next time, i plan on chiseling away at my carbs much slower to save metabolism.

Youre gonna do really well. There arent too many teens with a structure like that, so get ready to dial it in!

[thepacman]

Awesome base, awesome muscularity and awesome conditioning at 12 weeks out! All at 17. Wow! It's gonna be a great ride.

[chuckles_345]

Awesome physique for being 17. I'm subbed.

Chuckles

[uberdude]

that back dub bi...
subbed!

[FATHER FLEX]

What up bluuuuuuuuuuuh!

[coloBB]

good luck man, you are in good hands!

[WhiteFiberz]

And so it begins. I don't know anything about contest prep, but to me you're looking shredded for 11 weeks out. It's scary to know you're going to be that much leaner when it comes time to compete.

Since I MIGHT compete in a year or two (or three :D), I'm hoping to learn a lot from your experience. Best of luck to you!
Thanks man, we're all learning!


Ahh....THAT sounds more like Berto! :) You probably dropped the carbs a little too quick. I am guilty of the same thing in my last prep, so dont feel bad about that. Next time, i plan on chiseling away at my carbs much slower to save metabolism.

Youre gonna do really well. There arent too many teens with a structure like that, so get ready to dial it in!
I want to crush teens and hold my own in my weight class (light or welter)


Awesome base, awesome muscularity and awesome conditioning at 12 weeks out! All at 17. Wow! It's gonna be a great ride.


Awesome physique for being 17. I'm subbed.

Chuckles


that back dub bi...
subbed!

good luck man, you are in good hands!
Thanks, hard tell though where you should be though first time competing.


Looking good Zak! Count me in.


What up bluuuuuuuuuuuh!
Pros in the house uh oh!

[WhiteFiberz]

Bench
175 x 6
170 x 8
170 x 7
170 x 7
170 x 6

Dips
BW+70 x 7.5
BW+70 x 7
BW+70 x 6

Flyes
3 sets

Pullups
x10
x10
x8

EZ Bar Skulls
80 x 9 (3 sets) PR
80 x 7

1 hand pulldowns
3 sets

Hammer Curls
60 x 8 (4 sets)

BB Curls
80 x 12
80 x 10
80 x 8

30 min arc trainer @ 450cal burned

Notes:
-Upper RE's are fun!
-New WS cycle starting Monday!

EDIT: Guess theres no teen class in the shows...just Juniors (<23) oh well

[GetBigyo]

Damnnn those are some strong ass dips man.

Looking forward to you sort of "training" me lol.

[Josh Hyaduck]

Very impressive development for 2 years of training! It was great to meet you and Brett up in New York this past November. I expect both of you to do very well in the future, especially with Berto's guidance!

[thebasil]

haha im glad you decided to do a full prep

rock on bruh

[jked4life]

Looking good bruh. You are certainly in good hands. For your age you definitely have a great structure and are going to do very well.

You look like you're pretty much on track for 12 weeks out.

I'm glad that I was able to provide some kind of motivation for you. I'll be keeping up on this journal. Best of luck!

[WhiteFiberz]

30 min MISS jogging


Damnnn those are some strong ass dips man.

Looking forward to you sort of "training" me lol.
Love to help!


Very impressive development for 2 years of training! It was great to meet you and Brett up in New York this past November. I expect both of you to do very well in the future, especially with Berto's guidance!
The level of development in here keeps going up! lol

Nice to meet you too man, not gonna lie, you looked about the same size as Jim which is CRAZY


haha im glad you decided to do a full prep

rock on bruh
Shoulda pulled a Semper prep!


Looking good bruh. You are certainly in good hands. For your age you definitely have a great structure and are going to do very well.

You look like you're pretty much on track for 12 weeks out.

I'm glad that I was able to provide some kind of motivation for you. I'll be keeping up on this journal. Best of luck!
Thanks, yeah you looked awesome! Trying to attain some conditioning like that.

[141455675]

Progress from the skinny pics back in the day are crazy Zak!

[rdrb]

Your upper body has the potential to be sick within the next 3-4 years. Legs remind me of Layne's.

Subb'd BTW.

[XClassic10]

great stuff man. i remember u from the teen section awhile ago when u were clownbaby haha. idk if u remember me from there or not but yeah, i'm competing in about 2 months myself.

best of luck! i'll be following

[WhiteFiberz]

Progress from the skinny pics back in the day are crazy Zak!
Thanks, yeah crazy to remember I looked like that


Your upper body has the potential to be sick within the next 3-4 years. Legs remind me of Layne's.

Subb'd BTW.
Thanks. So I got some bad sweeps eh? :p


great stuff man. i remember u from the teen section awhile ago when u were clownbaby haha. idk if u remember me from there or not but yeah, i'm competing in about 2 months myself.

best of luck! i'll be following
I remember you lol.
word, you have a log?

[WhiteFiberz]

did 30min MISS yesterday

Start of the new routine..same concept just some different movements...85% week.

Hybrid Deads (85%)
320 x 3

Lunges
75 x 8 (2 sets)

BB Curls
90 x 7(2 sets)
90 x 6(2 sets)

Seated DB Curls
40 x 11 (3 sets)

Calves, abs
HIIT:
10min LISS
15 intervals
10 min LISS

Notes:
-Fitting a whole low carb cheesecake and some icecream into my macros=WIN

[XClassic10]

Thanks, yeah crazy to remember I looked like that


Thanks. So I got some bad sweeps eh? :p


I remember you lol.
word, you have a log?

haha i actually just made one today. here it is

http://forum.bodybuilding.com/showthread.php?t=124420991

[GetBigyo]

onomonomonomom cheescake lol

nice deads brahh

[rdrb]

Thanks. So I got some bad sweeps eh? :p

Idk lol. Guess it's hard to tell at this point; you've probably got a decent bit of muscle left to gain.

[ehlisl]

did 30min MISS yesterday

Start of the new routine..same concept just some different movements...85% week.

Hybrid Deads (85%)
320 x 3


Notes:
-Fitting a whole low carb cheesecake and some icecream into my macros=WIN

Hybrid Deads and fitting icecream/cheesecake into your #'s....you have to be working with the 3DMJ crew :D

Excited to se what you bring!!

[thebasil]

Idk lol. Guess it's hard to tell at this point; you've probably got a decent bit of muscle left to gain.

lol so does that mean like for the rest of his lifting career or what

[rdrb]

lol so does that mean like for the rest of his lifting career or what

Umm kinda, but even the next few years.

[healthybodies]

Notes:
-Fitting a whole low carb cheesecake and some icecream into my macros=WIN

Dang bro, you wanna run my prep next year? ;)

[WhiteFiberz]

haha i actually just made one today. here it is

http://forum.bodybuilding.com/showthread.php?t=124420991
good shh I'll be following


onomonomonomom cheescake lol

nice deads brahh
Gonna be a staple!


Idk lol. Guess it's hard to tell at this point; you've probably got a decent bit of muscle left to gain.


lol so does that mean like for the rest of his lifting career or what


Umm kinda, but even the next few years.
yeah...confused....Grow till I die!


Dang bro, you wanna run my prep next year? ;)
You'll only be eating puffed wheat and cheesecake lol


Hybrid Deads and fitting icecream/cheesecake into your #'s....you have to be working with the 3DMJ crew :D

Excited to se what you bring!!
Wasn't a refeed either!

[WhiteFiberz]

DB Bench
80 x 3
85 x 3

DB Row
100 x 6 (3 sets)

HS Press
70/side x 8 (2 sets)
70/side x 7

EZ Bar skullcrushers
90 x 7
90 x 5 (3 sets)

Flat Pushdowns
3 sets

[Quelly]

Dang bro, you wanna run my prep next year? ;)

lol

[WhiteFiberz]

30 min MISS yesterday, 30 today

DE Box Squats
230 x 2 (6 sets)

RDL
275 x 10 (3 sets)

Ghetto GHR
UGH I hate having no GHR...made one out of a situp machine, No form on latpulldowns/smith will work
x 10 (3 sets)

Calves, abs

Notes:
-so...past couple days whenever I sit in any chair, my "Lower" ass bone hurts bad, Guess that means I'm loosing fat :) Weird though because glutes are still soft.

^
Only in this sport can I get away with saying that...lol

[WhiteFiberz]

30 Min MISS in the AM

Bench
120 x 2 (6 sets)

DB Floor Press
80 x 6 (2 sets)

Pec Dec
3 x 10

Pulldowns
3 x 12

EZ bar Preacher curls
3 sets

DB Curls
3 sets

OH extensions
3 sets

Cable Pushdowns
3 sets

Notes:
-10 Weeks out!

-Sooooo pissed today. Had like 3-4 guys at my gym telling me how theres no such thing as natural bodybuilding and how easy it is to pass the poly and piss test. Spitting bs that half the time didn't make sense. But yeah, all the pros are juicing, cheating, liars. But of course, being 17, I'm a "naive kid" :mad:

[Quelly]

30 Min MISS in the AM

Bench
120 x 2 (6 sets)

DB Floor Press
80 x 6 (2 sets)

Pec Dec
3 x 10

Pulldowns
3 x 12

EZ bar Preacher curls
3 sets

DB Curls
3 sets

OH extensions
3 sets

Cable Pushdowns
3 sets

Notes:
-10 Weeks out!

-Sooooo pissed today. Had like 3-4 guys at my gym telling me how theres no such thing as natural bodybuilding and how easy it is to pass the poly and piss test. Spitting bs that half the time didn't make sense. But yeah, all the pros are juicing, cheating, liars. But of course, being 17, I'm a "naive kid" :mad:

don't sweat it, those are the guys who won't accomplish anything until they finally start focusing on themselves....you're already ahead of them at 17 dude

[favori12]

-Sooooo pissed today. Had like 3-4 guys at my gym telling me how theres no such thing as natural bodybuilding and how easy it is to pass the poly and piss test. Spitting bs that half the time didn't make sense. But yeah, all the pros are juicing, cheating, liars. But of course, being 17, I'm a "naive kid" :mad:

Bullsh!t, top natural bodybuilders of today aren't carrying anymore lean mass than naturals of the pre-drug era. That data comes from thousands of hours of statistical analysis done on natural bodybuilders over the last few decades. Anyone claiming that all natty pros juice is just using that as an excuse for why they haven't accomplished sh!t.

[WhiteFiberz]

don't sweat it, those are the guys who won't accomplish anything until they finally start focusing on themselves....you're already ahead of them at 17 dude
Yeah, really frustrating when you can't they don't listen to anything you say. Narrow minds FTL


Bullsh!t, top natural bodybuilders of today aren't carrying anymore lean mass than naturals of the pre-drug era. That data comes from thousands of hours of statistical analysis done on natural bodybuilders over the last few decades. Anyone claiming that all natty pros juice is just using that as an excuse for why they haven't accomplished sh!t.

Yeah...I guess all 135lbs Clarida must be juicing, and Whitacre too. Whatever I'm gonna get my **** done.

[WhiteFiberz]

AM cardio
30 min MISS

-down 10g fat from Berto

-Pretty damn lethargic and hungry today, foods never been more appealing lol

[Eric-B]

dude you're gonna destroy the teen class

good work so far, I'll be following for sure.

[WhiteFiberz]

dude you're gonna destroy the teen class

good work so far, I'll be following for sure.

Too bad there's only junior classes at the shows. Just hoping no yzriders or baftubs show up.lol

[WhiteFiberz]

Hybrid Dead
385 x 2 gonna try to a few reps next week

Lunges
80 x 10 (3 sets) PR

BB Curls
90 x 8 (4 sets)

Seated DB Curls
3 sets

Calves

HIIT
10 min LISS
15 intervals
10 min LISS

Notes:
-dragging today, but sooo excited

[rdrb]

If you don't mind me asking, how many cals are you at right now?

[koreanjason]

I love this thread

[koreanjason]

wait, what are we talking about? (bump)

[WhiteFiberz]

If you don't mind me asking, how many cals are you at right now?

Reg days: 19000 cals 40f/185c/200p
Refeeds: 2660 cals 40f/375c/200p

[WhiteFiberz]

DB Bench
90 x 5

Happy with this..as long as I get a spot on the first rep I can bang them out. Gonna try and keep going with em

DB Rows
105 x 8 (2 sets)

HS Press
70/side x 11
70/side x 8
70/side x 6

EZ Skull Crushers
4 sets

Flat Pushdowns
3 sets

30 min MISS
Notes:
-pretty awesome workout, refeeds help so much mentaly. Can also whip up some awesome food.lol

[ehlisl]

DB Bench
90 x 5

Happy with this..as long as I get a spot on the first rep I can bang them out. Gonna try and keep going with em

30 min MISS
Notes:
-pretty awesome workout, refeeds help so much mentaly. Can also whip up some awesome food.lol

Nice work with the 90's!

Do you always have a workout partner or do you fly solo??

[WhiteFiberz]

30 min MISS

Dieting through senior prom wasn't my smartest idea...lmao. Oh well, being shredded will be so much more worth it.

Hit a new low today 168.0 Let's go!


Nice work with the 90's!

Do you always have a workout partner or do you fly solo??

Thanks Luke. By myself, but sometimes some friends show up and I take advantage of the spot lol

[Xax]

ill sub to this ****

[mivi320]

I'm in here, Zak.

You're in excellent hands with team 3DMJ.

[Quelly]

just find an excuse to take your shirt off during prom, then it'll all be worth it lol

[Bnizzle163]

Lookin good in here bro! What are you weighing now? You are in good hands with the 3DMJ crew.

[jpfaherty]

just find an excuse to take your shirt off during prom, then it'll all be worth it lol

This lol. Spill some punch on it.

[WhiteFiberz]

ill sub to this ****
yeah!


I'm in here, Zak.

You're in excellent hands with team 3DMJ.
That's what I keep hearing :p Still feel like I'm behind for ~9 Weeks out, but I can only work my hardest and put my trust in them.


just find an excuse to take your shirt off during prom, then it'll all be worth it lol

This lol. Spill some punch on it.
lol that's senior trip :p


Lookin good in here bro! What are you weighing now? You are in good hands with the 3DMJ crew.
Thanks man! Weighed 168.0 yesterday, that's a new low.

[Bnizzle163]

Nice! You have some excellent size, especially for a teen.

[Young9]

I'm in on this mofukkka!!!

[WhiteFiberz]

Nice! You have some excellent size, especially for a teen.
Thanks, I'm really aiming for conditioning now!


I'm in on this mofukkka!!!

Hell yeah!

[WhiteFiberz]

DE Box Squats
240 x 2 (6 sets)

RDL
285 x 10 (3 sets)

GHR
x 12 (3 sets)

Calves, Abs

MISS
32 min @ 450 cals

Notes:
-So, a guy curling in the squat rack and then a 45lb plate sticking to the bar set me off today...got me reallllly frustrated and pretty much for an hour I was just a cranky pissed child. lol. Then I was like "whoa, wtf Zak?" I used to allllwayyyys be in a happy mood. This prep's starting to get the best of me.lol

-but, I picked up some tofu dogs...and they may taste like ass in the offseason, but my god they're heaven right now :cool:

[WhiteFiberz]

So I was practicing my posing...and Jeff's adjustments REALLY make a difference. My sister walks by when I'm doing a MM and goes "That looks awesome! Let me take a picture"

http://i52.photobucket.com/albums/g8/soadskater12/52010.jpg?t=1274399833

[Blazed]

Striated chest and shoulders at this far out?

You are a beast.

Way to tell me you have a new log, I was wondering why you weren't updating haha.

[Quelly]

So I was practicing my posing...and Jeff's adjustments REALLY make a difference. My sister walks by when I'm doing a MM and goes "That looks awesome! Let me take a picture"

http://i52.photobucket.com/albums/g8/soadskater12/52010.jpg?t=1274399833

looking really good but the diet has done something weird to your face....I'm concerned

[FATHER FLEX]

Really looking good!

Jeff has got an eye for this posing stuff eh :)

[WhiteFiberz]

Striated chest and shoulders at this far out?

You are a beast.

Way to tell me you have a new log, I was wondering why you weren't updating haha.
Thanks. Yeah..just kinda posted a link lol


looking really good but the diet has done something weird to your face....I'm concerned
I've been meaning to ask you about it! Not sure if the stares are for my gains or my head!


Really looking good!

Jeff has got an eye for this posing stuff eh :)
Thanks Bert. Yeah, you know I was a little skeptical things could change that much...then I was like damn! Really changes how I look in a lot of poses

[WhiteFiberz]

DE Bench
130 x 2 (6 sets)

DB Floor Press
85 x 5 (3 sets)

Pec Dec
3 sets

Lat Pull down
3 x 12

Preacher Curls
60 x 10 (2 sets)
60 x 9 (2 sets)

Pinwheel Curls
3 sets

OH Extensions
70 x 8 ( 4 sets)

Tricep Pushdowns
3 x 12

Notes:
-Got a vein in my forehead!lol
-Prom :)

[mivi320]

DE Bench
130 x 2 (6 sets)

DB Floor Press
85 x 5 (3 sets)

Pec Dec
3 sets

Lat Pull down
3 x 12

Preacher Curls
60 x 10 (2 sets)
60 x 9 (2 sets)

Pinwheel Curls
3 sets

OH Extensions
70 x 8 ( 4 sets)

Tricep Pushdowns
3 x 12

Notes:
-Got a vein in my forehead!lol
-Prom :)

Forehead veins = getting lean :D

Enjoy the prom. And nice efforts in the gym today Zak.

[healthybodies]

forehead veins = getting lean :d

enjoy the prom. And nice efforts in the gym today zak.

x 2

[WhiteFiberz]

Prom was fun, still hit my macros and all :)

Did my 450cal MISS today and woke up noticeably leaner than I have been...I'd say I'm beach lean now, but it's time to get SHREDDED



Forehead veins = getting lean :D

Enjoy the prom. And nice efforts in the gym today Zak.


x 2

Veins in the lower abs, lats, obliques, but my friggen head is the sweetest lmao

[mivi320]

You're leaner than beach lean. I think you're well on you're way to a new nickname:

http://www.mattwardman.com/blog/wp-content/uploads/q-photo-shredded-wheat-1.jpg

:D

[BaFtub]

anytime youre free this month or the next call. i wanna visit :P

[Rsardinia]

Lookin good dude.

[GetBigyo]

Damnnnnn.......looking lean as f*ck already.

anxious to see where your at your contest weight :eek:

[WhiteFiberz]

You're leaner than beach lean. I think you're well on you're way to a new nickname:

http://www.mattwardman.com/blog/wp-content/uploads/q-photo-shredded-wheat-1.jpg

:D
I can't take Jcked4life's name! I'll accept it when my lower back is feathered!


anytime youre free this month or the next call. i wanna visit :P
let's do it up. I graduate in a few weeks, an then I'll be down for whatever


Lookin good dude.


Damnnnnn.......looking lean as f*ck already.

anxious to see where your at your contest weight :eek:

Thanks, me too. Woke up at 165 today...that's 6lbs from my estimated stage weight!

[WhiteFiberz]

Hybrid Deads
385 x 1
FUU last week I got 2..wanted more reps this week, but strength wasn't there

Lunges
85 x 10 (3 sets) PR

BB Curls
90 x 11 (2 sets)
90 x 10 ( 2 sets)

Seated DB Curls
45 x 10
45 x 9
45 x 10

Calves

HIIT
10 min w/u
15 intervals (15/45)
10 min LISS

Notes:
-So...strength is really hard to keep on compounds like deadlifts. I'm ~8.5 weeks out and from what I read this is where people tend to struggle for strength. I'll just try my hardest to keep the weights where they are on deads and continue to PR on the other work. Doesn't mean I'm not going to try and get stronger though :p

-The whole frustration/angry thing is really affecting me too. I'm always annoyed with what people do and if something really simple doesn't go my way. Makes my days "gloomy"...sorta like an overcast day-every day.lol

But keep getting comments on how "thin" I am...When people start to worry...I'll be ready :D

[RichKnapp]

3D will get you diced. ;)

Don't look for a nick name it will find you. lol ;)

Attention to detail, You'll kill it. ^5

[zbert]

def gonna have to sub to this, you are looking good for 8weeks out mang. 3DM knows how to get people ready to compete.

[B-Neva]

oh wtf didn't see this, subbed lol

[WhiteFiberz]

3D will get you diced. ;)

Don't look for a nick name it will find you. lol ;)

Attention to detail, You'll kill it. ^5
Seeing what they did with you and Jbo I'm excited!
so much I'm noticing the past few weeks. That is only a fraction lol


def gonna have to sub to this, you are looking good for 8weeks out mang. 3DM knows how to get people ready to compete.


oh wtf didn't see this, subbed lol
Thanks!

[WhiteFiberz]

DB Bench
95 x 4 (last 1 assisted)

DB Rows
110 x 8 (2 sets)

HS Press
70/side x 12 PR
70/side x 8
70/side x 7

EZ SkullCrushers
4 sets

Tricep Pushdowns
3 sets

Abs, MISS @ 450cals

Notes:
-DB press is 5lbs up from last week and only 5lbs/1 rep away from my PR back when I was ~200. I'll take this at 165!

-2 more comments on how "small" I'm getting today..yeahhhh

[xHoward]

Did not know about this log Zack. Tear it up!

[ehlisl]

-2 more comments on how "small" I'm getting today..yeahhhh

Loving the Pr's during prep!

......and just wait till someone pulls out the "S" word...SKINNY! The thing you have to remember is that 90% of the people who workout at a gym have no idea what they are doing, let alone what you are doing...lol.

Just keep killing it, you are getting real close to the fun part of prep! :D

[thepacman]

Loving the Pr's during prep!

......and just wait till someone pulls out the "S" word...SKINNY! The thing you have to remember is that 90% of the people who workout at a gym have no idea what they are doing, let alone what you are doing...lol.

Just keep killing it, you are getting real close to the fun part of prep! :D

Don't even sweat it man. Luke is on the money. Most of the "small" comments I get come from people that have never competed and don't realize that you can lose body fat without losing muscle. They are so deathly scared of losing muscle themselves that they will never diet. And I have noticed the second you take off your shirt or workout in a cutoff they don't say a word.

[WhiteFiberz]

MISS @ 450 cals

Okay..so whenever I stand up from anything...no matter how long I was sitting, I get this crazzzzyyyy dizziness/headrush thing going on. I'm all disoriented for a few seconds and can't control myself. I've heard a few people talk about this during prep, so I guess I shouldn't worry too much.

Oh, and final exam grades came in from college: 101, 100, and 100 :D balliiiiinnn. Pretty sick, because I racked up a year's worth of college credits the past 2 years so now I go from a senior in highschool to sophomore in college.


Did not know about this log Zack. Tear it up!
Exactly what I plan on!


Loving the Pr's during prep!

......and just wait till someone pulls out the "S" word...SKINNY! The thing you have to remember is that 90% of the people who workout at a gym have no idea what they are doing, let alone what you are doing...lol.

Just keep killing it, you are getting real close to the fun part of prep! :D


Don't even sweat it man. Luke is on the money. Most of the "small" comments I get come from people that have never competed and don't realize that you can lose body fat without losing muscle. They are so deathly scared of losing muscle themselves that they will never diet. And I have noticed the second you take off your shirt or workout in a cutoff they don't say a word.

I'm not too worried, because I know I'm going to get a lot of those remarks. I can't wait till I look like a twig and then I can pull off the shirt and BAM shred nasty. Thanks though!

[sloboda]

subbbed!

[Quelly]

what's your sodium intake at?

[WhiteFiberz]

subbbed!
Nice!


what's your sodium intake at?
Hard to tell, because most of my food on fitday is custom and I don't plug in the micronutrient profile.

But I usually hit a the RDA with just that, and I salt everything well.

[WhiteFiberz]

DE Box Squat
250 x 2 (6 sets)

RDL
300 x 10 (3 sets)

GHR's
3 x 12

calves, abs, 450cal MISS

Notes:
-Great stuff just grindin!

[thebasil]

ive had the same headrush feeling when im cutting too. more so longer term stuff. so yea just more evidence that its normal. but if you figure it out lemme know :p

[Quelly]

Nice!


Hard to tell, because most of my food on fitday is custom and I don't plug in the micronutrient profile.

But I usually hit a the RDA with just that, and I salt everything well.

hows the water intake?

[WhiteFiberz]

ive had the same headrush feeling when im cutting too. more so longer term stuff. so yea just more evidence that its normal. but if you figure it out lemme know :p
I'd be more worried if I haven't heard of it happening before.


hows the water intake?
don't really track it, but I'm always drinking and I know it's well over a gallon. Probably drink half gallon during my workout alone

[WhiteFiberz]

AM Cardio
450 cal MISS

DE Bench
135 x 2 (6 sets)

DB Floor Press
85 x 5 (3 sets)

Pec Dec
3 sets

Pulldowns
150 x 12
150 x 8 (2 sets)

EZ Bar Preacher Curls
60 x 12 (2 sets)
60 x 10 (2 sets)

Pinwheel curls
3 sets

OH EZ Tricep Extension
80 x 8 (3 sets)
80 x 6

Pushdowns
3 sets

Notes:
-increases or stayed the same on everything, and DE bench felt really fast. Good stuff

[Quelly]

try increasing your salt intake by 500mg/day, see if it goes away.

[healthybodies]

try increasing your salt intake by 500mg/day, see if it goes away.

Always helps me! Low sodium = blood pressure drops

[WhiteFiberz]

So these will do for the 8 week out pics, in the morning when I look the best.lol. Still think I'm pretty behind. But just listening to 3D and doing work!

http://i52.photobucket.com/albums/g8/soadskater12/100_2842.jpg?t=1275174889
http://i52.photobucket.com/albums/g8/soadskater12/100_2839.jpg
http://i52.photobucket.com/albums/g8/soadskater12/100_2849.jpg

try increasing your salt intake by 500mg/day, see if it goes away.

Always helps me! Low sodium = blood pressure drops
It's a plan! I'll let you know how it goes. thanks

[GetBigyo]

F*cking shredded man!

[ehlisl]

Sitting Damn good at 8 weeks out! Delts are going to be nasty!!

It's not a bad thing to feel behind, just keep pushing it each and every day and listen to the team.

Can't remember, is this your first comp??

[uberdude]

looking pretty fking lean man

[WhiteFiberz]

Sitting Damn good at 8 weeks out! Delts are going to be nasty!!

It's not a bad thing to feel behind, just keep pushing it each and every day and listen to the team.

Can't remember, is this your first comp??
Yeah, it's fun thinking what the final package would be. Just doing shh every damn day!

Yeah, my first competition!

looking pretty fking lean man

Thanks, I don't want to be lean, I want to be disgustingly shredded lol

[WhiteFiberz]

Hybrid Deads
390 x 2

Lunges
90 x 10 (3 sets) PR

EZ Bar Curls
100 x 7 (4 sets)

Seated DB Curls
45 x 12 (3 sets)

Calves, Abs

HIIT
10 min w/u
15 intervals (15/45)
10 min LISS

Notes:
-Happy with the 390 x 2, going up and that's all good with me. Offseason though I'm bringing this way up.

-Pretty awesome workout and mood Refeeds FTW

[uberdude]

nice deads, and just so you know: pretty fking lean is actually the stage between lean and disgustingly shredded, with that back you're way past the normal lean stage lol

[healthybodies]

Low back is looking freaky. 8 weeks and you will be disgusting, in a good way of course. ;)

[thebasil]

Low back is looking freaky. 8 weeks and you will be disgusting, in a good way of course. ;)

good thing, because he already looks disgusting in that OTHER way ;) :)

[WhiteFiberz]

nice deads, and just so you know: pretty fking lean is actually the stage between lean and disgustingly shredded, with that back you're way past the normal lean stage lol
Oh theres still plenty of the nasty on my back, pictures are deceiving!


Low back is looking freaky. 8 weeks and you will be disgusting, in a good way of course. ;)
Thanks man, I kinda like how my lower back is coming along at this bf%...so when I'm on stage it'll look sweeet :)


good thing, because he already looks disgusting in that OTHER way ;) :)
Gah! If I wasn't so tired I'd walk to your coast and woop dat ass

[WhiteFiberz]

DB Bench
100 x 2 spotter touched...gah, still had it. and a few reps shy of a PR when I was ~200. Nice!

DB Row
115 x 8 (2 sets)

HS Press
70/side x 12
70/side x 8
70/side x 7

EZ Skullcrushers
90 x 9
90 x 8 (3 sets)

Flat Pushdowns
3 sets

MISS @ 450cals

Notes:
-Good day, happy with the DB press
-Meant to Jog in the AM but it was raining this morning and no time to drive out to the gym, oh well next 3 days!
-Senior Trip fri-sun so I'll be moving thurs/friday workouts to wed/thurs

[WhiteFiberz]

AM MISS:
30 min jog (run?lol)

DE Box Squat
260 x 2 (6 sets)

RDL
310 x 10 (3 sets)

Lying Ham Curls
3 x 10

calves, abs

Notes:
-So my belt is on the last hole...and I'm not even getting anything out of it anymore! I'm just pushing my gut into a loose belt lol

[WhiteFiberz]

To show a little of what I'm munching on lately.

Peanut Butter Brownie Bites
http://i52.photobucket.com/albums/g8/soadskater12/100_2783.jpg

Chicken Flatout garbage thing
http://i52.photobucket.com/albums/g8/soadskater12/100_2789.jpg

Pancakes!
http://i52.photobucket.com/albums/g8/soadskater12/100_2803.jpg

Brownies!
http://i52.photobucket.com/albums/g8/soadskater12/100_2829.jpg

I really need to take pictures of more food....because this is nothing compared to some of the stuff I make. Last night I made macaroon Cookies stuffed with homemade pumpkin pie ice cream! :cool:

[thebasil]

you best believe imma be harassing you next year for recipes. just fyi.

[B-Neva]

I wish I knew how to cook/bake lol

[GetBigyo]

motherofgod.jpg

recipe for dem brownies now! and you are the king of fitting tasty foods in your macros :p

[BaFtub]

Looking great Zak keep at it.

[mivi320]

Looking on point Zak. Food looks good too. Especially those brownies.

[FATHER FLEX]

Notes:
-So my belt is on the last hole...and I'm not even getting anything out of it anymore! I'm just pushing my gut into a loose belt lol

Time to wear three sweaters to the gym.

[WhiteFiberz]

you best believe imma be harassing you next year for recipes. just fyi.
My minds a cookbook!


I wish I knew how to cook/bake lol
Dieting, a friggen rice cake is amazing. Even if your food is pretty bad...it'll still taste good lol


motherofgod.jpg

recipe for dem brownies now! and you are the king of fitting tasty foods in your macros :p
I don't really have any recipes...lol I just look at some recipes of foods I like and then adjust the ingredients and substitute to hit my macros. Fat Free Cream Cheese and pumpkin work wonders and adding volume and not losing moisture/flavor.

The brownies were probably something like:
flour (1/3 of what recipe called for)
substitute the other 2/3 with pumpkin/creamcheese/whey
~20g cocoa
splenda to taste
cinnamon
Banana/applesauce

Wish I was more of a help.lol I'll start tracking some of them.


Looking great Zak keep at it.
Gotta stop comparing my pics to yours when prepping lol


Looking on point Zak. Food looks good too. Especially those brownies.
Thanks!


Time to wear three sweaters to the gym.
Or bust out the drill!
idk how you do it in Cali! It's been 85+ degrees the past few days.

[WhiteFiberz]

AM Cardio
30 min running

DE Bench
145 x 2 (6 sets)

DB Floor Press
85 x 6 Grinded that last rep! increasing pressing weight at 7 weeks out
85 x 5 (2 sets)

Pec Deck
3 sets

Lat Pulldowns
150 x 12
150 x 11
150 x 9

EZ Preacher Curls
60 x 14 PR
60 x 12
60 x 10
60 x 9

Pinwheel curls
3 x 10

OH Extensions
80 x 10
80 x 9
80 x 8
80 x 6

Pushdowns
3 sets

Notes:
-Pretty awesome day, added a rep the floor presses and increased reps on everything else.
-Friday-Sun I'll be going to Boston for my senior class trip, so I'll knock off my AM cardio tomorrow morning. I'll still be hitting macros perfectly, but If I can't get on fitday it'll probably be living off whey, rice cakes, and cereal. Maybe some fruits and veggies lol

-oh, new low of 164.8 today!

[WhiteFiberz]

Hybrid Deadlifts
395 x 1 increased, but form went a bit

DB Lunges
95 x 10 (2 sets) PR
95 x 8

BB Curls
100 x 8 (4 sets)

Seated DB Curls
50 x 8 (3 sets)

Calves, Abs

Stationary Bike HIIT
10 min w/u
15 intervals (15/45)
10 min LISS

Notes:
-Had a blast on senior trip, did a lot of walking and hit my macros perfectly every day :)
-The lunges were pretty brutal today, really really tore up my legs, but the HIIT felt surprisingly easy.

Macro Changes
-25cho
-5 fat

Reg days: 35/160/200
Refeeds: 35/350/200

[GetBigyo]

Nice lifting man.


how do you manage to hit your macros in fat? it's so low and everything has fat! lol....GJDM

[WhiteFiberz]

Nice lifting man.


how do you manage to hit your macros in fat? it's so low and everything has fat! lol....GJDM

Not really that hard. Most of my carb sources are rice cakes, puffed wheat, flour, cereals, joseph's pitas, fat free milk, fruits and veggies.

[WhiteFiberz]

AM MISS
30 min running

DB Bench
100 x 3 Added a rep, but didn't bring it down as far as I wanted.

DB Row
115 x 10 (3 sets)

HS Press
3 sets

EZ Skullcrushers
90 x 10
90 x 9
90 x 9
70 x 9

Flatbar Pushdowns
3 sets

Notes:
-Pretty damn beat today not much sleep last night
-Morning cardio's been kicking my ass (and knees!) from running on the road. 1 more week of school then I can do it on a cardio machine. lol. Waking up at 4:30 FTL

[WhiteFiberz]

DE Box Squat
not so fast..
270 x 2 (6 sets)

RDL
315 x 10 (3 sets)

Lying Hammy Curls
lowered weight slowed tempo, wow felt great
87.5 x 12 (3 sets)

Calves, abs

Notes:
-Pretty low energy the past few days, it might be from the -25 cho, but who knows. Still got a nice hammy pump!
-I discovered waldens chocolate sauce, bacon salt, bac-o's, cheese seasoning, and parmesan cheese.....and ordered some PB2...so yeah, I'm getting hungry lol

[Blazed]

Keep killin it bro.

[WhiteFiberz]

Keep killin it bro.

is there any other choice??

[WhiteFiberz]

AM MISS
450 cals elliptical

DE Bench
155 x 2 (6 sets)

DB Floor Press
85 x 6
85 x 5 (2 sets)

Pec Dec
3 sets

Pulldowns
160 x 8 (3 sets)

EZ Bar Preachers
4 sets

Pinwheel Curls
3 sets

OH Extension
4 sets

Pushdowns
3 sets

Notes:
-Last day of school :) graduate in 2 weeks
-85% deload next week..definitely need it.

Friend snapped a pic..looked better on phone lol
http://i52.photobucket.com/albums/g8/soadskater12/imagejpeg950.jpg

[Quelly]

woah....dicey

[WhiteFiberz]

AM MISS
450 cals elliptical

So, I need some help for a song to pose to at the night show...any suggestions are welcome!


woah....dicey
Going for that Luke Ehlis look!

[zmcdole]

If you're 6 weeks out then you're gonna be eating into the show for sure!!! GOOD JOB!!! Whoever is coaching you up is doing a great job and you look like you're doing exactly what they're telling you to do. DANG!!!!!!!!!!!!!!!

EDIT: Ok just saw that a certain Father Flex is prepping you. I think you're in good hands.

[bwelch1985]

holy sh*t that's a sick bdb!

[BaFtub]

well so much for me setting some bars for conditioning for teens.. You're about to r kelly my conditioning lol

[zbert]

def look cut up brah

[uberdude]

holy ****

[B-Neva]

AM MISS
450 cals elliptical

So, I need some help for a song to pose to at the night show...any suggestions are welcome!


Going for that Luke Ehlis look!

Creed-Higher ;)

holy sh!t at that pic too, I don't think you are behind lol

[GetBigyo]

holy sh*t that's a sick bdb!


def look cut up brah


holy ****
These x10000

What are your friends saying about you in contest prep? are they like holy fck lol

[WhiteFiberz]

AM MISS
450 cal on the elliptical


If you're 6 weeks out then you're gonna be eating into the show for sure!!! GOOD JOB!!! Whoever is coaching you up is doing a great job and you look like you're doing exactly what they're telling you to do. DANG!!!!!!!!!!!!!!!

EDIT: Ok just saw that a certain Father Flex is prepping you. I think you're in good hands.
Give the props to 3D Muscle Journey! That's the plan, so I hope all goes smoothly..knocks on wood.lol


holy sh*t that's a sick bdb!


def look cut up brah


holy ****
Thanks guys, I want to be an anatomy chart!


well so much for me setting some bars for conditioning for teens.. You're about to r kelly my conditioning lol
Don't say that yet lol. You underestimate how lean you were. But regardless you better practice applying dream tan ;)



Creed-Higher ;)

holy sh!t at that pic too, I don't think you are behind lol
And It's just gonna be 15 most musculars finished off with a pec dance! I hear that's how you win shows.


These x10000

What are your friends saying about you in contest prep? are they like holy fck lol
Thanks. Most of the comments are about how "tiny" I'm getting, but they ask me to flex for them and then they're like "ahhh what the phuckkk". To most teens a 130lb twig with abs is jacked, so I guess I'm breaking the mold! I really wish some more kids my age would understand what hard work has to go into this sport. They usually talk to me about my dieting then they say they're going to start P90x so they can get ripped like me....

OR my personal favorite:
"dude you're jacked"
"thanks man!"
"you take protein though?"
"um..yeah, in addition to my diet"
"oh..nevermind then"

:cool:

[WhiteFiberz]

Box Squat
315 x 2

Leg Press
6pps x 8
6p+35ps x 8 (2 sets)

BB Hammer Curl
50 x 8 (4 sets)

Calves, abs

HIIT
10 min LISS
15 intervals (15/45)
10 min LISS

Notes:
-Start of a new Westside cycle, just some substituted lifts, 85-90ish this week, then back to heavy stuff!
-Refeed today had me looking pretty darn good. Seeing some new seperation/veins everywhere..legs are coming in slowly but surely. Still holding a lot of nasty on them. I hope my upper body keeps its mass as they get leaner, but I'm sure 3DMJ is all over that.

-Also won $1,600 today in scholarships at senior assembly. woo!

P.S-HIIT was bruuuutal today, hunched over pushing as hard as I could every interval, walking has been a task lately lol

[XClassic10]

wtf mayne, u could compete now and do exceptionally well with that conditioning you have, especially in the teen division.

great job!

[jpfaherty]

Welcome to shred town.

[WhiteFiberz]

wtf mayne, u could compete now and do exceptionally well with that conditioning you have, especially in the teen division.

great job!
Thanks, but idk about that. lol. I don't want to just look like I belong, but want to impress!


Welcome to shred town.
I'm on the way, but haven't gotten there yet!

[WhiteFiberz]

AM MISS
450cal on elliptical

DB Floor Press
90 x 2

T Bar row
4p+25 x 5
4p x 6

Incline DB Press
70 x 6
65 x 7
65 x 6

CGBP
3 sets

Notes:
-Woke up 2lbs lighter after my refeed yesterday, which is weird because I'm usually 1-2lbs heavier the next day..and then hit a new low a few days later. Finally got some good sleep last night...that may be the reason

-I probably went to heavy today..I'll just be a little conservative on the DE days this week

-PB2 is a godsend.

[zbert]

solid workout man, keep killin it. sleep can do wonders.

[FATHER FLEX]

And he thinks he is behind ;)

[Blazed]

he is ;)

[WhiteFiberz]

solid workout man, keep killin it. sleep can do wonders.
Thanks man. Yeah, it really can..sometimes the teenager in me (which is all of me lol) forgets you need sleep to live :p


And he thinks he is behind ;)


he is ;)

I can't help it! lol I see all of these 20-30 year old guys winning their pro cards and I compare myself to them. I need to understand I'm not as developed, but still want to bring an ILL package to stage.

[WhiteFiberz]

AM MISS
450cal on ellptical

So I'm getting more and more comments on how sick and tiny I look. People either think I'm anorexic or deathly ill. They say they can see it in my face and eyes. If I was normal I'd be upset about this...but the bodybuilder in me loves them! lol

[WhiteFiberz]

DE Deads
230 x 2 (6 sets)

kept it light and kept speed fast

Hyperextensions
bw+45 x 12 (3 sets)

Hamstring Curls
3 x 10

Calves, Abs

Notes:
-easy day, tired as shh

[healthybodies]

Just keep thinking, and working, like you are behind bro. Leave no doubt in the minds of the judges.

[WhiteFiberz]

Just keep thinking, and working, like you are behind bro. Leave no doubt in the minds of the judges.

Just trying to bring the best package I can! With a little help from you guys ;)

[favori12]

AM MISS
450cal on ellptical

So I'm getting more and more comments on how sick and tiny I look. People either think I'm anorexic or deathly ill. They say they can see it in my face and eyes. If I was normal I'd be upset about this...but the bodybuilder in me loves them! lol

Rip your shirt off next time and go ape sh!t on them... they'll shut up. :D

[FATHER FLEX]

Yup, he is getting lean!

[WhiteFiberz]

June 19th

AM MISS
450 cal on elliptical

WOW talk about drained today...worst day yet (seems like every day is like that..lol) But yeah, felt like I got hit by a truck when I woke up...my body didn't want to move...then all day I felt like my legs were going to buckle every step lol


Rip your shirt off next time and go ape sh!t on them... they'll shut up. :D
I flexed for my friends at work because they kept begging me...I can't walk 10ft without them commenting on it now :)


Yup, he is getting lean!
Nah bro I'm wasting away, I hear teh bishes dig the dying look.

[WhiteFiberz]

Not 100% sure if I'm doing the show 7 weeks out or 8...we'll see when the time comes closer

I'll start posting the mandatories every week or two now since I'm getting leaner. Legs are finally coming in and Bert says only a few more weeks before the macros increase :D

excuse the faces...I took these as soon as I woke up and smiling wasn't on my mind haha. This is when I'm the flattest, but also the leanest.

http://i52.photobucket.com/albums/g8/soadskater12/100_3067.jpg
http://i52.photobucket.com/albums/g8/soadskater12/100_3070.jpg
http://i52.photobucket.com/albums/g8/soadskater12/100_3071.jpg
http://i52.photobucket.com/albums/g8/soadskater12/100_3074.jpg
http://i52.photobucket.com/albums/g8/soadskater12/100_3080.jpg
http://i52.photobucket.com/albums/g8/soadskater12/100_3083.jpg
http://i52.photobucket.com/albums/g8/soadskater12/100_3085.jpg

[WhiteFiberz]

http://i52.photobucket.com/albums/g8/soadskater12/100_3086.jpg
http://i52.photobucket.com/albums/g8/soadskater12/100_3089.jpg
http://i52.photobucket.com/albums/g8/soadskater12/100_3093.jpg
http://i52.photobucket.com/albums/g8/soadskater12/100_3095.jpg
http://i52.photobucket.com/albums/g8/soadskater12/100_3102.jpg
http://i52.photobucket.com/albums/g8/soadskater12/100_3103.jpg
http://i52.photobucket.com/albums/g8/soadskater12/100_3104.jpg
http://i52.photobucket.com/albums/g8/soadskater12/100_3107.jpg

Need some good suggestions for posing songs....any help is appreciated

[rdrb]

Seems like your posing needs improvement in the FDB. Your lats are obviously a lot better than they show in your FBD you just posted. Your face looks way different now too lol (in a good way no homo). I would try pushing your lats forward in the FDB pose.

[B-Neva]

your left shoulder seems to be higher than your right in all the pics. But still lookin good, I can't wait to be lean like that!

[zbert]

really looking shredded man, your making great improvements as the weeks go by.

one of my shoulders is higher than the other in my front dbi aswell, all you can do is keep on practicing and you will definitely fix it.

you have great width on your lat spreads. keep killn it bruh.

[Young9]

Lookin Lean Zak...keep killin it bro and I cant wait to see you step on stage.

Side Tri Pose is $$$

Ps. Shave your legs and calves. You will be surprised! ;)

[DieHards77]

talked to you through facebook already but lookin' good big man.

[Josh Hyaduck]

Looking good, bro!

[WhiteFiberz]

Seems like your posing needs improvement in the FDB. Your lats are obviously a lot better than they show in your FBD you just posted. Your face looks way different now too lol (in a good way no homo). I would try pushing your lats forward in the FDB pose.
Thanks for the input. Yeah, I have a hard to flaring them in the FDB, I'm gonna have to work on it.
Last night another friend who I see pretty often was like "DAMN you're getting think Zak!"

your left shoulder seems to be higher than your right in all the pics. But still lookin good, I can't wait to be lean like that!
With the back shots I think it's because the left leg is spiked. I'm going to be practicing without a mirror and closing my eyes before hitting each pose to really nail the hand/arm placement.


really looking shredded man, your making great improvements as the weeks go by.

one of my shoulders is higher than the other in my front dbi aswell, all you can do is keep on practicing and you will definitely fix it.

you have great width on your lat spreads. keep killn it bruh.
Thanks man! Practice makes perfect!


Lookin Lean Zak...keep killin it bro and I cant wait to see you step on stage.

Side Tri Pose is $$$

Ps. Shave your legs and calves. You will be surprised! ;)
Gracias Nick, I'll wait a few more weeks before I shave lol


talked to you through facebook already but lookin' good big man.
East Coassttt!


Looking good, bro!
Thanks and congrats dude..looking sick!

[thebasil]

Ps. Shave your legs and calves. You will be surprised! ;)

lolol if he is gonna be surprised then i might pass out from the shock

[WhiteFiberz]

Box Squats
350 x 2

Leg Press
6p+25/side x 10 (2 sets)
6p+25/side x 8

bb Hammer Curl
30/side x 8 (4 sets)

Calves, abs

HIIT
10 min LISS
15 intervals (15/45)
10 min LISS

Notes:
-Been around 159 the past few days, breaking that 160 barrier...been a while since I weighed this little
-Really no focus energy going into workouts, thinking about investing in some Jack3d or Quake...but I'm worried about the whole false positive for amphetamines that germanium may give..

[GetBigyo]

Ab pose is straight cash along with every other one too :p

Why are you so worried about that ingredient in Jack3d?

[JerG]

They changed the jack3d formula a couple of months ago, I don't think you have to worry about a false positive test result

[DieHards77]

East Coassttt!


Hate to break it to you but one more year and ill be west coast big time residing in Cali

[Quelly]

Hate to break it to you but one more year and ill be west coast big time residing in Cali

2011 is the year the west will be known

[DieHards77]

2011 is the year the west will be known

didnt realize you were a california native, pretty cool. The plan for me is grad school in california to get myself over there and then set get my career/family. are you competing in 2011?

[Quelly]

didnt realize you were a california native, pretty cool. The plan for me is grad school in california to get myself over there and then set get my career/family. are you competing in 2011?

yeah born in oakland, and yeah all of team 3dmj is competing in 2011 good times!

[thepacman]

dude, getting deathly, ill ripped! ; )

[fltallpaul]

A few things...

I rememeber during my first prep people mentioned I looked skinny. I actually went out and bought some clothes that weren't XXL and XL that were more physique appropriate. That really helped.

A good posing song which I really love and have not had a chance to use yet as it got screwed up is a song by Metallica called No Leaf Clover...kinda reminds me of a Conan movie soundtrack song. Starts really slow and builds into a nice Metal Riff with very little Vocals but just enough. Check it out. Your update pictures look great, you are lean!

ZlhmigaacJc

[fltallpaul]

2011 is the year the west will be known

Don't foget the East Coast will be Taking Care of Business as well! With Layne moving to Florida...maybe we will start the 4D muscle journey and take it a notch higher, lol.

[WhiteFiberz]

Ab pose is straight cash along with every other one too :p

Why are you so worried about that ingredient in Jack3d?
Thanks, if it gives a false positive for amphetamines that would disqualify me from natty organizations


They changed the jack3d formula a couple of months ago, I don't think you have to worry about a false positive test result
Yeah..I've been looking into it, so I'll probably get that or Quake.


Hate to break it to you but one more year and ill be west coast big time residing in Cali
Traitor! Just don't forget your roots!


2011 is the year the west will be known


didnt realize you were a california native, pretty cool. The plan for me is grad school in california to get myself over there and then set get my career/family. are you competing in 2011?


yeah born in oakland, and yeah all of team 3dmj is competing in 2011 good times!
2011 is the year of champions!


Don't foget the East Coast will be Taking Care of Business as well! With Layne moving to Florida...maybe we will start the 4D muscle journey and take it a notch higher, lol.
haha we're about to get the east/west coast rivalry started up again, screw gangs..this is bodybuilders vs. bodybuilders!


dude, getting deathly, ill ripped! ; )
When I look like skeletor...I'll be happy!

A few things...

I rememeber during my first prep people mentioned I looked skinny. I actually went out and bought some clothes that weren't XXL and XL that were more physique appropriate. That really helped.

A good posing song which I really love and have not had a chance to use yet as it got screwed up is a song by Metallica called No Leaf Clover...kinda reminds me of a Conan movie soundtrack song. Starts really slow and builds into a nice Metal Riff with very little Vocals but just enough. Check it out. Your update pictures look great, you are lean!

ZlhmigaacJc
I've been wearing some of my older clothes that are smaller, but I can't stand being in form fitting clothes right now..something about it just irritates me, and I get enough of that prepping LOL.

The song is actually pretty sweet if I start it a little late, going to take it into consideration thanks!

[WhiteFiberz]

AM MISS
450 cal on elliptical

DB Floor Press
90 x 3

T Bar Row
4p x 7 (3 sets)

DB Incline
65 x 8
65 x 8
65 x 6.5

CGBP
4 sets

Notes:
-Pretty quick day, need a nap :)

[Quelly]

Don't foget the East Coast will be Taking Care of Business as well! With Layne moving to Florida...maybe we will start the 4D muscle journey and take it a notch higher, lol.

lol i love it, no more play on words and a 4th D....Desire Dedication Discipline and....Determination! Yeah!

[WhiteFiberz]

AM MISS
450 cal elliptical

-New Low of 157. 6 :)

-2 hours of sleep..then shopping all day and work..not fun. This pretty mucg explains my life right now:
zLrsCnBvQFo

-Upper body looked pretty sweet today though, more veins and looked really dry and hard.

[fltallpaul]

lol i love it, no more play on words and a 4th D....Desire Dedication Discipline and....Determination! Yeah!

I was thinking with your skills on the stage it could stand for Dancing!

ZNaCmcL62KE

[WhiteFiberz]

lolol if he is gonna be surprised then i might pass out from the shock
yeah..you would say that :p

lol i love it, no more play on words and a 4th D....Desire Dedication Discipline and....Determination! Yeah!


I was thinking with your skills on the stage it could stand for Dancing!

ZNaCmcL62KE
He's a dancing machine! But yeah, I need to work on my routine, Posings getting better, but my rhythm...right on par for a white boy LOL

[WhiteFiberz]

pretty quick day..but damn was it hard to walk in between sets. I really killed them today

DE Deads
240 x 2 (6 sets)

Hyperextensions
bw+50 x 12 (3 sets)

Lying Ham Curls
3 sets

Calves, abs

Notes:
-got shh done today really fast and enjoyed myself at a skate demo all day. Now time to pose and munch down these 50g cho I saved :D

[Quelly]

I was thinking with your skills on the stage it could stand for Dancing!

ZNaCmcL62KE
lol thanks for the props paul


He's a dancing machine! But yeah, I need to work on my routine, Posings getting better, but my rhythm...right on par for a white boy LOL
Me and you bro, tearing down the white guys can't dance stereotype one stage at a time

[B-Neva]

He's a dancing machine! But yeah, I need to work on my routine, Posings getting better, but my rhythm...right on par for a white boy LOL

haha I can't wait to see it!!! it makes me wonder what the hell I am goin to do for my routine, I'm thinking Michael Jackson lol (srs)

[rdrb]

He's a dancing machine! But yeah, I need to work on my routine, Posings getting better, but my rhythm...right on par for a white boy LOL

It's a bodybuilding show lol... if Quelly's posing was that good he would've had a pro card by now. Don't go up there trying to look like a male stripper; hit the poses correctly.

[thebasil]

It's a bodybuilding show lol... if Quelly's posing was that good he would've had a pro card by now. Don't go up there trying to look like a male stripper; hit the poses correctly.

wow

the fck are you talking about? the posing routine is up to the competitor. its boring as **** to watch everyone go up and hit the same poses that you've seen a million times to some epic rock music. watching a posing routine like eric's was significantly more enjoyable than the usual style.




....which is why he won best poser.





but nevermind. you do know better. we should all take advice from you so we all can get our pro cards.

[Quelly]

It's a bodybuilding show lol... if Quelly's posing was that good he would've had a pro card by now. Don't go up there trying to look like a male stripper; hit the poses correctly.
Yeah wtf do I know about bodybuilding I'm just an idiot who dances....there's no reason to ask me for help, if I knew anything I would be a pro.

Hey Quelly,

I was wondering if you could set me up a Westside-orientated/style routine kinda like you did for BaFtub lol. I'm mainly looking to gain strength on certain movements for every bodypart. PM me for details if you would (for free lol).
Oh yeah I forgot you just asked me to write you a program the other day for free and now you're butt hurt because I said no.


and wtf....pop locking is stripping now? The similarity to stripping is the posing trunks, not the dancing....and btw...no matter what your routine is you wear trunks.

[rdrb]

Yeah wtf do I know about bodybuilding I'm just an idiot who dances....there's no reason to ask me for help, if I knew anything I would be a pro.

Oh yeah I forgot you just asked me to write you a program the other day for free and now you're butt hurt because I said no.


and wtf....pop locking is stripping now? The similarity to stripping is the posing trunks, not the dancing....and btw...no matter what your routine is you wear trunks.

Well it's not necessarily the posing, but other factors contribute to why you don't have your pro card, etc. BTW, Age: 27, you'd think you'd be mature enough to take that comment as motivation instead of responding immaturely.

Your routine wasn't boring, but I noticed in many poses you went quickly and you couldn't even tell what you looked like because of hitting it so quickly (back double bi).

[rdrb]

wow
the fck are you talking about? the posing routine is up to the competitor. its boring as **** to watch everyone go up and hit the same poses that you've seen a million times to some epic rock music. watching a posing routine like eric's was significantly more enjoyable than the usual style.
....which is why he won best poser.
but nevermind. you do know better. we should all take advice from you so we all can get our pro cards.

Mad manlet is mad. That being said, Eric's routine actually was decent, but he should go slower than Eric did to place emphasis on poses.

[thebasil]

Well it's not necessarily the posing, but other factors contribute to why you don't have your pro card, etc. BTW, Age: 27, you'd think you'd be mature enough to take that comment as motivation instead of responding immaturely.

Your routine wasn't boring, but I noticed in many poses you went quickly and you couldn't even tell what you looked like because of hitting it so quickly (back double bi).

so if it's other factors besides posing, don't bring up posing as the reason for your post. idiot.

there's a difference between using stupid ass comments as motivation and responding to stupid ass comments.


Mad manlet is mad. That being said, Eric's routine actually was decent, but he should go slower than Eric did to place emphasis on poses.

great argument there champ.

so first his posing routine was stupid and ill fitting and now its decent, make up your mind please

[Quelly]

Well it's not necessarily the posing, but other factors contribute to why you don't have your pro card, etc. BTW, Age: 27, you'd think you'd be mature enough to take that comment as motivation instead of responding immaturely.

Your routine wasn't boring, but I noticed in many poses you went quickly and you couldn't even tell what you looked like because of hitting it so quickly (back double bi).

I know why I don't have my pro card, that comment didn't piss me off at all. What bothered me was smiling in my face in my thread and asking me to do you a favor, and then stabbing me in the back in another thread.

You weren't trying to motivate me, you compared a posing routine that I put my heart and soul into that I dedicated to my deceased father, to stripping.

The only reason you had to post that was being bothered I didn't write you a program. Its pretty clear cut. You can feel free to deny that, but if you want maturity, just admit you were an ******* and we'll leave it at that.


EDIT you guys know what, forget it, its completely unfair to clutter up this log with this nonsense. I'm done responding to this line of discussion, please everyone else do the same, pm me if you want to say something please.

[rdrb]

I know why I don't have my pro card, that comment didn't piss me off at all. What bothered me was smiling in my face in my thread and asking me to do you a favor, and then stabbing me in the back in another thread.

You weren't trying to motivate me, you compared a posing routine that I put my heart and soul into that I dedicated to my deceased father, to stripping.

The only reason you had to post that was being bothered I didn't write you a program. Its pretty clear cut. You can feel free to deny that, but if you want maturity, just admit you were an ******* and we'll leave it at that.

Sorry bro. Guess I do feel kinda bad if you dedicated it to your father. I wasn't that bothered actually by you not writing me a program as I'm not sure why I was lazy and acted like I needed you to lay me a program out. Also sorry for the log cluttering, CB.

[WhiteFiberz]

Whoa..what happened in here.lol. Erics a great poser! Haters gonna hate, look how much flack Kai catches...but who's the one on the Olympia stage? :cool:


lol thanks for the props paul

Me and you bro, tearing down the white guys can't dance stereotype one stage at a time


haha I can't wait to see it!!! it makes me wonder what the hell I am goin to do for my routine, I'm thinking Michael Jackson lol (srs)
Okay..I worded that wrong, I should I have said it's right on par with a white boys...I can't pop lock lol.

[WhiteFiberz]

AM MISS
450 Cal Elliptical

DE Bench
155 x 2 (6 sets)

DB Bench
75 x 6 (3 sets)

Pec Deck
150 x 12
150 x 10 (2 sets)

Pullups
x 10
x 7
x 8

BB Curls
70 x 10 (4 sets)

OH Extensions
4 sets

Notes:
-Felt reallllly flat today, but I could start to see bumps trailing on my tricep..getting leaner.
-96/4 ground beef Hamburgers! hell yeah
-Graduation :)
-Graduation :)

[Sean15782]

Notes:
-Felt reallllly flat today, but I could start to see bumps trailing on my tricep..getting leaner.
-96/4 ground beef Hamburgers! hell yeah
-Graduation :)
-Graduation :)

Congratulations on Graduating! I really feels like yesterday that I graduated from HS, and now I just graduated from College haha!

You are doing awesome in here, 2 steps ahead of the game!

[Young9]

It's a bodybuilding show lol... if Quelly's posing was that good he would've had a pro card by now. Don't go up there trying to look like a male stripper; hit the poses correctly.

Eric I know that you asked that this be not talked about anymore but I just wanted homeboy to know that in "bodybuilding shows" routines dont mean shhh when it comes down to the overall outcome of the show...all the judging is done at pre-judging in the morning and since I was at the show that you did your male stripping...just want to let you know that you won BEST POSER for a reason ;)

[GetBigyo]

Congrats on graduating.

I graduated on Thursday. felt so good to be done afterwards.

[WhiteFiberz]

Congratulations on Graduating! I really feels like yesterday that I graduated from HS, and now I just graduated from College haha!

You are doing awesome in here, 2 steps ahead of the game!
Thanks, and congratulations to you!


Congrats on graduating.

I graduated on Thursday. felt so good to be done afterwards.
Thanks, congrats to you too man. I'm so relieved, now I'm just filled with this nervous/excited feeling waiting for college :D


Eric I know that you asked that this be not talked about anymore but I just wanted homeboy to know that in "bodybuilding shows" routines dont mean shhh when it comes down to the overall outcome of the show...all the judging is done at pre-judging in the morning and since I was at the show that you did your male stripping...just want to let you know that you won BEST POSER for a reason ;)

People who argue against pop lock posing or hip hop influenced routines usually just aren't into those genres. Heck, I don't really like when guys walk out with death metal blaring and I'm a big metal fan. The routine should be something that looks good, can gain the respect of the audience, have meaning, and most of all BE ENTERTAINING....Eric did just that.

[WhiteFiberz]

AM MISS
30 min running

Berto says about 1 more week on these numbers and then we should be seeing some food increases. I'm pretty happy about that, because hunger and craving have been pretty sky high lately lol.

Jeff's adjustments really helped too, I can see some sharper posing skills every day when I practice, just a few small tweaks from now on until I'm golden!



http://i52.photobucket.com/albums/g8/soadskater12/6-27-10/100_3141.jpg
http://i52.photobucket.com/albums/g8/soadskater12/6-27-10/100_3145.jpg?t=1277679488
http://i52.photobucket.com/albums/g8/soadskater12/6-27-10/100_3146.jpg?t=1277679487
http://i52.photobucket.com/albums/g8/soadskater12/6-27-10/100_3147.jpg?t=1277679487
http://i52.photobucket.com/albums/g8/soadskater12/6-27-10/100_3148.jpg?t=1277679487
http://i52.photobucket.com/albums/g8/soadskater12/6-27-10/100_3151.jpg?t=1277679487
http://i52.photobucket.com/albums/g8/soadskater12/6-27-10/100_3155.jpg?t=1277679487
http://i52.photobucket.com/albums/g8/soadskater12/6-27-10/100_3156.jpg?t=1277679487

[WhiteFiberz]

http://i52.photobucket.com/albums/g8/soadskater12/6-27-10/100_3158.jpg?t=1277679487
http://i52.photobucket.com/albums/g8/soadskater12/6-27-10/100_3162.jpg?t=1277679487
http://i52.photobucket.com/albums/g8/soadskater12/6-27-10/100_3165.jpg?t=1277679487
http://i52.photobucket.com/albums/g8/soadskater12/6-27-10/100_3168.jpg?t=1277679487
http://i52.photobucket.com/albums/g8/soadskater12/6-27-10/100_3169.jpg?t=1277679623
http://i52.photobucket.com/albums/g8/soadskater12/6-27-10/100_3170.jpg?t=1277679623
http://i52.photobucket.com/albums/g8/soadskater12/6-27-10/100_3172.jpg?t=1277679623

[thebasil]

first time ive ever seen pictures without your green wall in the background :P

lookin good

[ehlisl]

first time ive ever seen pictures without your green wall in the background :P

lookin good

Still the green....just superimposed ;)


Progress is still going strong and you are sitting $$ at 4 weeks out! Legs are looking great on the side poses and just wait till the home stretch with Jeff, his little changes make a huge difference!

[zbert]

your posing is getting better and better, can def tell you have been killn it.
your right, your routine should be entertaining and fun for the audience, at that point it is all about having a good time; quelly handled his business on that routine.

[WhiteFiberz]

first time ive ever seen pictures without your green wall in the background :P

lookin good
Thought I'd change it up..lol


Still the green....just superimposed ;)


Progress is still going strong and you are sitting $$ at 4 weeks out! Legs are looking great on the side poses and just wait till the home stretch with Jeff, his little changes make a huge difference!
Thanks, yeah it's crazy how just a little movement in arm or foot placement changes so much.


your posing is getting better and better, can def tell you have been killn it.
your right, your routine should be entertaining and fun for the audience, at that point it is all about having a good time; quelly handled his business on that routine.
Thanks, I'm practicing a lot, I just hope I don't choke up stage! lol

[WhiteFiberz]

Box Squats
350 x 1

Leg Press
6pps+35 x 8 (3 sets)

Hammer Curl Bar
35/side x 8
35/side x 6
35/side x 6
35/side x 7

Calves, Abs

HIIT
stationary Bike
10 min LISS
15 intervals (15/45)
10 min LISS

Notes:
-Okay, so I realllly felt drained today, no desire to lift, and I DID NOT want to do HIIT.lol But I just got shh done, and had the rest of the day to enjoy my refeed :)
-Last week I got a double on the squats, this week only a single..I guess at 4 weeks out I should just be glad to stay around there. I am still however adding reps to accessory lifts like leg press and hammer curls today.

[rdrb]

Lat/waist ratio is pretty impressive. Conditioning will probably beat any teenager on stage. Definitely looking kinda flat though; seems like an increase in calories wouldn't hurt.

[Quelly]

Lat/waist ratio is pretty impressive. Conditioning will probably beat any teenager on stage. Definitely looking kinda flat though; seems like an increase in calories wouldn't hurt.

depleted muscle glycogen means that bodyfat is being tapped into, he has scheduled high carb days to prevent muscle loss and met rate slow down, but he should be kinda flat, he's nearly shredded.

[WhiteFiberz]

Lat/waist ratio is pretty impressive. Conditioning will probably beat any teenager on stage. Definitely looking kinda flat though; seems like an increase in calories wouldn't hurt.


depleted muscle glycogen means that bodyfat is being tapped into, he has scheduled high carb days to prevent muscle loss and met rate slow down, but he should be kinda flat, he's nearly shredded.

Yup! But kinda flat doesn't come close to how I feel...lol. After my refeeds I'm like "WHOA I forgot I had this much muscle!" lol..and I actually feel like a bodybuilder.

[WhiteFiberz]

AM MISS
450 cal Elliptical

DB Floor Press
90 x 2
90 x 2

T Bar Row
4p+10 x 7 (2 sets)
4p+10 x 6

DB Incline
65 x 9
65 x 7
65 x 6

CGBP
3 sets

Notes:
-Same thing as yesterday with the primary movement...1 rep less than last time...I added another set, but yeah gotta face the fact that strength will go down a bit 3.5 weeks out.
-Energy after my workout today was BAD. Really couldn't function at work ..a few hours later after a meal I was back to the good ol' Zak lol

[Blazed]

Looking awesome bro, hard to believe you are only 17 years old.

[WhiteFiberz]

AM MISS
450 cal Elliptical

Knocked off the cardio, and worked all day. I think the reason I feel like such crap at work is because I lift and then practice posing right before hand...and the posing must be taking a lot out of me because I posed after work and felt really energetic all day.


Looking awesome bro, hard to believe you are only 17 years old.
Thanks Paul, too bad there's no teen classes in the shows, just juniors. So I'm hoping the competition isn't too fierce lol


EDIT: my coworkers bought pizza the past 2 days....damn did that smell good!

[mivi320]

Looking awesome bro, hard to believe you are only 17 years old.

X 2.

Conditioning is looking great for 17.

[fgfan1]

hey man, been lurking in here a bit. it's been said but you have freaky conditioning for a 17 year old and great strength to boot. you'll kick ass for sure at your show!

random but i think i read somewhere that you're from new york? whereabouts if you don't mind me asking? i'm from westchester county

[WhiteFiberz]

X 2.

Conditioning is looking great for 17.
Thanks, but I won't stop until my conditioning is great for ANY age!


hey man, been lurking in here a bit. it's been said but you have freaky conditioning for a 17 year old and great strength to boot. you'll kick ass for sure at your show!

random but i think i read somewhere that you're from new york? whereabouts if you don't mind me asking? i'm from westchester county

Thanks a lot man! Yeah, I'm from Sullivan County, better known as the Catskills. WC is a few hours away I think?

[WhiteFiberz]

AM MISS
450 cal elliptical

DE Hybrid Deads
255 x 2 (6 sets)

Hyperextensions
55 x 12 (3 sets)

Lying Ham Curls
100 x 14
100 x 11
100 x 10

Calves, Abs

Notes:
-Okay, so I used some of my graduation money and bought some Quake 10.0....took it today, and I seriously am surprised at how amazing it worked! I was jumping around and flyign through sets, all while EASILY adding reps to most movements. I completely forgot what it was like to train in the offseason and have that mentality where I just want to tear through some weights...and I had that today!! haha really glad.

-Got my posing trunks in too, I'll post some pics tomorrow.

[BaFtub]

hey man, been lurking in here a bit. it's been said but you have freaky conditioning for a 17 year old and great strength to boot. you'll kick ass for sure at your show!

random but i think i read somewhere that you're from new york? whereabouts if you don't mind me asking? i'm from westchester county

you can meet up and tan dat dere a s s with me and zak?

;]

[WhiteFiberz]

DE Bench
160 x 2 (6 sets)

DB Bench
75 x 8
75 x 7
75 x 6

Pec Deck
3 sets

Pullups
x10
x7
x7

BB Curls
Oh hai veinz everywhere
70 x 12
70 x 10 (3 sets)

OH Extensions
4 sets

Notes:
-Pretty damn awesome workout again! Quake is awesome and I was blasting through my sets with half the rest time, all while adding weight/reps to everything!

-Looked a lot leaner in the gym today too, my chest had striations all across it, and my arms were vascular as hell..I liked it lol

-Thank god it's Friday and no lifting tomorrow, working 60 hrs a week and prepping is a biiitch!

To show you guys some things I've been munching on:

Chicken and Roasted Garlic
http://i52.photobucket.com/albums/g8/soadskater12/100_3123.jpg

Swiss Bacon Chicken Melt
http://i52.photobucket.com/albums/g8/soadskater12/100_3123.jpg

Jalapeno Burgers!
http://i52.photobucket.com/albums/g8/soadskater12/100_3187.jpg

[WhiteFiberz]

Okay, so at first I was happy with these pics, but now I'm not..lol. Still have a ways to go if I want the conditioning I'm after, but I can see some indents where the glutes are coming in. being super flat really doesn't help.

Camera was taking some blurry shots, I'll use my sisters next time

http://i52.photobucket.com/albums/g8/soadskater12/100_3202.jpg
http://i52.photobucket.com/albums/g8/soadskater12/100_3203.jpg
http://i52.photobucket.com/albums/g8/soadskater12/100_3205.jpg
http://i52.photobucket.com/albums/g8/soadskater12/100_3208.jpg
http://i52.photobucket.com/albums/g8/soadskater12/100_3209.jpg
http://i52.photobucket.com/albums/g8/soadskater12/100_3211.jpg
http://i52.photobucket.com/albums/g8/soadskater12/100_3212.jpg
http://i52.photobucket.com/albums/g8/soadskater12/100_3214.jpg

[WhiteFiberz]

http://i52.photobucket.com/albums/g8/soadskater12/100_3215.jpg
http://i52.photobucket.com/albums/g8/soadskater12/100_3217.jpg
http://i52.photobucket.com/albums/g8/soadskater12/100_3219.jpg
http://i52.photobucket.com/albums/g8/soadskater12/100_3222.jpg
http://i52.photobucket.com/albums/g8/soadskater12/100_3224.jpg
http://i52.photobucket.com/albums/g8/soadskater12/100_3225.jpg
http://i52.photobucket.com/albums/g8/soadskater12/100_3226.jpg
http://i52.photobucket.com/albums/g8/soadskater12/100_3229.jpg

[xHoward]

Dude I am blown away. Keep plugging away and this competition is yours.

[favori12]

I'm sure you've heard it enough but I'll say it anyway... insane conditioning. I'm proud Zak!

[fgfan1]

you can meet up and tan dat dere a s s with me and zak?

;]

i have NO idea what this means

dude, you look SICK. but i feel like you're the kind of person who thinks what he sees regardless of what people tell him... but i could be wrong

so damn jealous you have a job. taking summer classes FTL! any plans for college next year?

[Rsardinia]

Looking great man, keep up the great work. You should do awesome at your next show.

[rdrb]

Best pics you've posted since prep started.

[J_Bo]

you definitely have the dieters brain going on, man. "Some indents".... you have full on glute striations from the side, which means you are far from far from freaky conditioning (did that make sense? lol)

[B-Neva]

awesome job zak ,keep that shiznit up!

Do you have feathered quadssss?!?!

[thepacman]

Dude your glutes are looking money from the side. Really etching in there. You are well on your way to some nasty conditioning. Pretty freakin pumped well meet up at one of these shows too. Were gonna rock the stage.

[zbert]

man your making some crazy progress bruh. you are definitely looking alot leaner and posing is looking alot better man, your killn it

[WhiteFiberz]

Dude I am blown away. Keep plugging away and this competition is yours.


I'm sure you've heard it enough but I'll say it anyway... insane conditioning. I'm proud Zak!

Best pics you've posted since prep started.
Thanks guys!

i have NO idea what this means

dude, you look SICK. but i feel like you're the kind of person who thinks what he sees regardless of what people tell him... but i could be wrong

so damn jealous you have a job. taking summer classes FTL! any plans for college next year?
Thanks, I wouldn't mind working regularly, but with prep it makes it hard to fit social events in and get some time to just relax. I'll be going to SUNY Albany next year as a bio major, planning on becoming a Doctor of Physical Therapy.


Looking great man, keep up the great work. You should do awesome at your next show.
Thanks! Congrats on your pro card, can't believe you only dieted 2 weeks! J Rod right here lol



you definitely have the dieters brain going on, man. "Some indents".... you have full on glute striations from the side, which means you are far from far from freaky conditioning (did that make sense? lol)
They're not full on yet, and that made sense haha. I'm looking for that unreal conditioning.


awesome job zak ,keep that shiznit up!

Do you have feathered quadssss?!?!
Nah not feathered, I can still pinch fat all over my quads. It sucks because I don't have many veins or anything so it makes me feel softer than I am. But idk I'm just giving it time.


Dude your glutes are looking money from the side. Really etching in there. You are well on your way to some nasty conditioning. Pretty freakin pumped well meet up at one of these shows too. Were gonna rock the stage.
Thanks man, yeah I'm amped to step on stage with you, should be a blast!


man your making some crazy progress bruh. you are definitely looking alot leaner and posing is looking alot better man, your killn it
Thanks, just putting in the work :cool:

[WhiteFiberz]

AM MISS
450 cals on elliptical

I'm so driven these past couple days, everything is all about prep..motivation is through the roof! I can't wait to start filling out and seeing what I've dieted down to..These next few weeks should be sweet!

Also hit a new low of 155.8 today! that's 50lbs lost :eek:

[healthybodies]

MMM..mmmmm.. Killin it.

[Quelly]

http://i52.photobucket.com/albums/g8/soadskater12/100_3224.jpg


gotdamn

[Blazed]

Sicknasy

[WhiteFiberz]

MMM..mmmmm.. Killin it.
Only with 3D's help!


http://i52.photobucket.com/albums/g8/soadskater12/100_3224.jpg


gotdamn
That's one of my favs too :)


Sicknasy
Gonna be on team striated glutes soon!

[WhiteFiberz]

+50 CHO to all days

Reg: 35/210/200
Refeeds: 35/400/200

Aww yeah :cool: Should start to fill me out as we keep dropping some lbs. 20 days out!

[store]

Hey man you're looking good. I see that you're doing a competition, you're going to kill it man.

[Quelly]

+50 CHO to all days

Reg: 35/210/200
Refeeds: 35/400/200

Aww yeah :cool: Should start to fill me out as we keep dropping some lbs. 20 days out!

aint nothing like eating more, getting leaner, and getting fuller....bodybuilding magic

[CluelessAsian]

+50 CHO to all days

Reg: 35/210/200
Refeeds: 35/400/200

Aww yeah :cool: Should start to fill me out as we keep dropping some lbs. 20 days out!

Looking great, man.. Your waistline is so small. I'm guessing it's like 27-28 inches? Insane conditioning!

[WhiteFiberz]

Hey man you're looking good. I see that you're doing a competition, you're going to kill it man.
Thanks man


aint nothing like eating more, getting leaner, and getting fuller....bodybuilding magic
it's voodoo! It's Heresy! Nope..it's taking an intelligent approach to the sport :)


Looking great, man.. Your waistline is so small. I'm guessing it's like 27-28 inches? Insane conditioning!
I think it's around 28, I should measure soon lol

[WhiteFiberz]

Box Squat
350 x 1
350 x 1

Leg Press
7pps x 6 (3 sets)

BB Hammer Curls
35/side x 9 (4 sets)

Calves, abs

HIIT
10 min LISS
15 intervals (15/45)
10 min LISS

Notes:
-Squats stayed the same, and I'm happy with that. Increased everything else, which is a step in the right direction with me.

-Yesterday in the crazy heat wave we're having I saw some veins in the calves/teardrop...but just a little bit, and they went away when I cooled off.lol.

-98% fat free hot dogs....amazing!

[fgfan1]

lol dude you make prep seem so easy. i don't think i've seen one complaint in here!

keep up the good work though! just curious, you said you lost 50 pounds, correct? do you have any pics of yourself at 200+?

[favori12]

Calf/teardrop veins are srs business. 28" waist with for your frame is insane mayne... I remember when it was 37" and your abs were still as clear as day. I'm working on getting mine under 26" atm but with my tiny frame I would need to lose a lot more fat than that for it to be as impressive as yours is.

Btw, you inspired me to purchase a few samples of Quake 10.0 lol. I haven't taken any energy supplements at all for the last couple months but I figure a little bit here and there wouldn't hurt.

[mivi320]

Best set of pics you posted man. Good work. Glad you like the Quake too!

[jked4life]

You sir are getting lean!

Alberto's and company are doing a great job with you. I see there's more food too, good deal :)

I think you'll be exactly where you need to be with time to spare.

[BaFtub]

lol dude you make prep seem so easy. i don't think i've seen one complaint in here!

keep up the good work though! just curious, you said you lost 50 pounds, correct? do you have any pics of yourself at 200+?

Ive got some pics of us around Thanksgiving/Christmas time when he was thinking about dieting. He was in the 180-200 range I think. Ill post'em up if he wants me to

[WhiteFiberz]

lol dude you make prep seem so easy. i don't think i've seen one complaint in here!

keep up the good work though! just curious, you said you lost 50 pounds, correct? do you have any pics of yourself at 200+?
Brett's got em! and there's no complaints because I've been dieting for a while....I forget what it's like to wake up and eat several eggs over a few pieces of french toast..or slamming down poptarts and cereal to make my cho for the day!


Ive got some pics of us around Thanksgiving/Christmas time when he was thinking about dieting. He was in the 180-200 range I think. Ill post'em up if he wants me to
Post em! I was looking but can't find em.


Calf/teardrop veins are srs business. 28" waist with for your frame is insane mayne... I remember when it was 37" and your abs were still as clear as day. I'm working on getting mine under 26" atm but with my tiny frame I would need to lose a lot more fat than that for it to be as impressive as yours is.

Btw, you inspired me to purchase a few samples of Quake 10.0 lol. I haven't taken any energy supplements at all for the last couple months but I figure a little bit here and there wouldn't hurt.
It probably got up to 34-35ish, and yeah abs all offseason! lol

let me know how you like it..I'm not a big supp guy myself but I'm really enjoying it.

Best set of pics you posted man. Good work. Glad you like the Quake too!
Thanks! It's da bomb :cool:


You sir are getting lean!

Alberto's and company are doing a great job with you. I see there's more food too, good deal :)

I think you'll be exactly where you need to be with time to spare.
Thanks man! I'm hoping these next few weeks bring some sick changes I can bring to the stage!

[WhiteFiberz]

AM MISS
450 cal elliptical

DB Floor Press
95 x 0
90 x 1
90 x 1.5

T Bar Row
4p+10 x 8 (2 sets)
4p+10 x 7

DB Incline
65 x 9
65 x 6
65 x 4.5

CGBP
4 sets

Notes:
-So my main movements are definitely starting to get weaker...I mean 2.5 weeks out I expect this, and I'm just going to try to hold on to every pound I can. I decreased rest time on the accessory lifts to keep intensity high, and I'll probably continue to do that so I'm still keeping some sort of overload on the muscle.

-Started seeing some tricep striations forming today, nothing crazy, but I can see that they're coming in!

[Quelly]

AM MISS
450 cal elliptical

DB Floor Press
95 x 0
90 x 1
90 x 1.5

T Bar Row
4p+10 x 8 (2 sets)
4p+10 x 7

DB Incline
65 x 9
65 x 6
65 x 4.5

CGBP
4 sets

Notes:
-So my main movements are definitely starting to get weaker...I mean 2.5 weeks out I expect this, and I'm just going to try to hold on to every pound I can. I decreased rest time on the accessory lifts to keep intensity high, and I'll probably continue to do that so I'm still keeping some sort of overload on the muscle.

-Started seeing some tricep striations forming today, nothing crazy, but I can see that they're coming in!

Dont decrease your rest time, that'll just decrease the weight you can handle on accessories, just keep lifting as heavy as you can, and don't be surprised if numbers start coming back next week with increased cals

[WhiteFiberz]

Dont decrease your rest time, that'll just decrease the weight you can handle on accessories, just keep lifting as heavy as you can, and don't be surprised if numbers start coming back next week with increased cals
I know what you're saying, but I'm only decreasing on the accessories...and strength is still going up on them, it's only the primary lifts that are stalling.

But yeah, smart..I'll keep it normal. Thanks!

[WhiteFiberz]

AM MISS
450 cals ellitpical

Pretty hectic day today at work..didn't get much of a chance to eat, and only had 2 good meals in by 8pm..Still let me eat up before bed :D

Been noticing that during the AM cardio my legs are feeling a lot more sore and get tired easier, I'm doing some sort of leg training (cardio or weights) almost every day of the week so I'm sure that's playing a role.

[DieHards77]

Zak, big man getting ready to rock the stage. Wish I could be there to show my support, and i know so does bret since he never misses an opportunity to rub down a man with tanning oil haha Seriously though, i tell you over text no worries at all. Your in good hands with your prep and everything will be dialed in come show day which is all that matters. Once you ease up on your legs they will lose water and show more cuts

[WhiteFiberz]

DE Hybrid Deads
265 x 2 (6 sets)

Hyperextensions
60 x 12 (3 sets)

Lying Ham Curls
112.5 x 11
112.5 x 10
112.5 x 9

Calves, Abs

Notes:
-Nice workout today, really saw some changes in the arms today....tricep striations coming in more :)
-So I pretty much have come to the conclusion that after lifting I have a 2-3hr crash where I feel like crap, regardless of posing PWO or not. This is the woooorst time at work, I'm just in a horrible mood. It could be from the caffeine, but it happened before I got quake....just sticking through it. 2 more weeks!


-if you're dieting..go buy Hebrew National 98% ff hotdogs....you'll thank me later.