118 days to my first show! any and all advice/criticism welcome!

[ironjunkiie]

In an attempt to keep myself motivated through the next 17 weeks of hell I will be keeping a journal here posting my diet and workouts. Im new to the whole competing scene and like the title says, all advice will be most welcome. I dont claim to know anything only trial and error at this point and alot of research on BB.com :) Im on a govt. computer right now so I can't upload pics but weekly progress pics will be in order when I get my new laptop up and running! Im currently deployed overseas so it will be a bit more challenging diet wise but the workout facilities we have are pretty decent. I only have about 2 months left till Im back in the good ol' states though... anyways, I hope you all will help keep me motivated and not let me slack on this journey! If youre not first youre last HAH! :)

Starting Stats:
Height 6 ft
Weight 235.2
BF 14 % 7 point caliper tested
Arms 19in
Neck 18 in
Waist 36 in
more measurements on the way

[ironjunkiie]

Sunday 16 MAY 2010

workout: shoulders&traps 0600 hours

DB press
50x12
75x12
90x10
105x2(bad fail on the 3rd rep)
light set 60x15

push press
185x12
205x10
225x7

machine press
(245x12(dropset)200x5)x2

rear machine flyes
105x15
120x12
135x12

lateral raises
25x15
35x10
35x10

front raises
30x12
40x10
50x6

upright rows
95x15
115x12
135x8

wide grip upright rows
95x10
95x10
115x8

shrugs
225x20
275x 17
315x 13


Diet(carb-up day) I dont count calories on carb days...

0500 hrs.
10 scrambled egg whites with veggies
3 oz. lean beef
1 cup dry measure oats
2 tbsp PB 1 tbsp honey
coffee

0800hrs
10 egg whites scrambled
1 cup dry oats
2 tbsp honey
1 banana

1200hrs
1 cup cooked rice
1 chicken breast
2 slices WW bread
2tbsp PB w honey

1700 hrs
1 cup mashed potatoes
6 oz steak
3 oz lobster tail(very poorly cooked not very tasty)
1 frozen fruit bar

2000 hrs
pb&j sandwich on WW bread
coffee


also throughout the entire day i munched on 1000 calories worth of low fat granola w/ raisins

not bad for a carb up probably should have kept the fat lower overall but i feel good and not bloated or anything, energy def up after 13 days straight no carbs(just finished the two weeks induction phase of keto which i will be following my entire prep)

[ironjunkiie]

Monday 17, 2010

workout 1100. bi's and tri's
db curls
30x15
50x12
60x10
70x8 drop set 35x6
preacher curls
100x15
115x12
125x10 drop set 100x8
hammer curls w/db
80x10
90x8
100x6
cable curls
7x12 130
decline skullcrusher superset close grip presses
100x17
115x15
125x10
135x6
bench dips
bwx25
45x15
90x15
135x12
180x7
overhead db extensions
100x15
125x12
150x8
rope pressdown
7x12 160

1730
45 minutes LISS

diet
0800 5 oz tuna
1tbsp mayo
1 oz walnuts
1300
8 oz chicken
2 eggs
salad
2tbsp blue cheese
1600
6 oz roast beef
2 oz swiss cheese
salad
oil and vinegar
2000
2 chicken breast
1/4 cup cheese
2 eggs
salad
oil and vinegar
2300
1 scoop whey
3 fish oil tabs

insane crazy eneergy from the carbup yesterday...only gained .5 pound in water weight

[ironjunkiie]

tuesday 18 may 2010

workout 0600 legs
squat
bar x 15
135x 15
225x12
315x10
405x6
45* leg press
300x25
400x20
500x17
600x15
leg extensions
150x15
170x12
190x10
single leg curls
50x15
60x15
70x12
sl deadlifts
135x15
225x12
275x8
hammer strength leg curls
90x15
135x10
185x8
standing calf raises
150x20
170x20
190x15
seated calf raise
90x30
135x22
155x17

decent workout took longer than i wanted to didnt get to do lunges the gym was packed so i had to wait around some...happy with the 405 squat for 5 ive been really ****ty on squat the last few months as i stuck to leg press for almost a year after hurting my knee and anlke flexibilty issues... its weird how my squat max is well below 100 pounds less than my deadlift max... diet going great so far today I started animal cuts gonna run it for 3 weeks then take a week off before starting an eca stack... hopeing to see 133 by the end of the week...
quick question...should i add in HIIT cardio this early or stick to LISS 4 times a week for now and add HIIT as time goes on and i get closer? i dont know if its best to gracually work up to more cardio or go all out early on...


diet
0500 5 oz tuna
1tbsp mayo
1 oz walnuts
0800
6 eggs
1200
8 oz chicken
salad
2 eggs
oil and vinegar
1500
6 oz roast beef
2 oz swiss cheese
salad
oil and vinegar
1900
2chicken breast
2 tbsp blue cheese
2300
2 tbsp pb

[ironjunkiie]

Wendesday 19may2010
workout.cardio 0600
45 min LISS on treadmill at 7.5 incline at 3 mph

definitly found that i do not respond well to artificial sugars.... i had uber amounts of coffee with equal and splenda and i woke up this morning holding ALOT of water...seeing the scale up 2 pounds from 3 days ago was not comforting but ir dropped down a bit after guzzling some water and sweating

Total 2,404 cals152.4fat 35.3carbs 225.8 pro
Cheese, Cheddar or American type, dry, grated 3 tablespoon 111 9.1 0.4 6.9
grillchxpatty 1 serving 120 3.0 1.0 21.0
Blue
cheese dressing 2 tablespoon 154 16.0 2.3 1.5
Egg, whole, boiled 1 large 77 5.3 0.6 6.3
Peanuts 3 oz 509 44.7 13.0 23.8
Mixed salad greens, raw 6 cup, shredded or chopped 57 0.8 10.6 5.0
grillchxpatty 3 serving 360 9.0 3.0 63.0
Beef, sliced, prepackaged or deli, luncheon meat 6 oz 253 12.1 1.5 32.5
Cheese, Swiss 2 slice (1 oz) 215 15.8 3.1 15.3
Chicken, wing 10 "drummette" (mini drumstick from a wing) 546 36.7 0.0 50.6
Total 2,404 152.4 35.3 225.8

[ironjunkiie]

today was a very ****ty diet day my meal times were all effed up and food choices were bad but i still hi tmy macros and stayed under 2500 cals... ive been researching alot and im about 100% sure im switching from this diet to Palumbo's cut diet for BBer's...i like th ratio of 60p/30f/10c alot more than my current atkins style which is 60f/35p/5c
from what ive gathered the palumbo diet is geared towards bodybuilders and the atkins is geared more to the average human LOL.... im losing weight on my present diet but i love the testimonials form BBers whove actually competed useing his diet opposed to teens looking to get "hawt abs" by eating 1000 kcals a day w no carbs... Ill have to modify the whey protein meals for the time being till my package gets in if it ever does but ill replace it with chicken or something with almost similar macros and see how it goes...

[ironjunkiie]

20may2010 thursday
workout chest 0600

incline db press
25x15
75x12
100x10
125x6
100x11
flat bb bench
225x10
275x5
295x4
315x3
guillotine press
135x12
185x10
225x6
parrelel bar dips
bwX20
bwx17
bwx12
bwx12
cable crossover
7sets of 12 @ 70 lbs
3 sets machine crunches 150x15


first time ever doing vince gironda's extrememly dangerous feeling guillotine press but my upper chest is definitly lacking and i felt this more than the incline presses...will certainly be using this alot in my upcoming workouts hoping to maybe add a bit of size and shpe durin g the next 16 weeks...pics coming soon i promise

PM cardio treadmill 45 minutes 7.5 incline @ 3.2 mph...515 cals burnt

[Sean15782]

20may2010 thursday
workout chest 0600

incline db press
25x15
75x12
100x10
125x6
100x11
flat bb bench
225x10
275x5
295x4
315x3
guillotine press
135x12
185x10
225x6
parrelel bar dips
bwX20
bwx17
bwx12
bwx12
cable crossover
7sets of 12 @ 70 lbs
3 sets machine crunches 150x15


Some big weights being moved around in here! Let's see those pics!

[ironjunkiie]

Some big weights being moved around in here! Let's see those pics!

thanks!!! all i did the past year has been pretty much powerlifting style workouts just with bodybuilding volume lol... pics will be up before next week... my camera is broken and my new one should be here soon...
diet for today

Egg, whole, boiled 6 large 463 31.7 3.3 37.6
Egg, white only, cooked 2 cup 169 0.6 2.4 35.4
Egg, white only, cooked 6 large egg white 103 0.3 1.4 21.5
Mixed salad greens, raw 1 cup, shredded or chopped 9 0.1 1.8 0.8
grillchxpatty 3 serving 360 9.0 3.0 63.0
Walnuts 0.25 cup 196 19.6 4.1 4.6
Beef, sliced, prepackaged or deli, luncheon meat 10 oz 422 20.1 2.5 54.1
Mixed salad greens, raw 3 cup, shredded or chopped 28 0.4 5.3 2.5
grillchxpatty 2 serving 240 6.0 2.0 42.0
Shrimp, cooked 20 medium shrimp (shelled) 144 2.4 1.2 27.6
Broccoli, cooked 4 floweret 22 1.1 2.8 0.9
grillchxpatty 2 serving 240 6.0 2.0 42.0
Mixed salad greens, raw 1 cup, shredded or chopped 9 0.1 1.8 0.8
Olive oil 0.33 tablespoon 39 4.5 0.0 0.0
Total 2,446 101.8 33.6 332.9

[ironjunkiie]

21 may 2010 friday
workout 1100. back,
rack pulls from mid shin
135x20
315x10
405x5
495x5
585x5
(from floor)315x20
pullup(widegrip)
bwX8x5
dumbell rows
100x15
125x12
150x8
t-bar rows (loaded w 45's)
4 platesx15
5 platesx11
6 platesx8
cable rows
7x12@160lbs

insane back workout today...decent pumps for a low carb diet lol but i was shocked at the poundage i was able to pull today...worked out with an old buddy of mine and was really motivated

1900
30 min LISS treadmill 7.5 incline 3.1 mph




diet today was a bit low...it was my day off and i fall asleep and missed on ofe my meals....tried to make up a few of the cals but ill take it in stride and not worry too too much about it



Egg, whole, boiled 4 large 309 21.1 2.2 25.1
Egg, white only, cooked 6 large egg white 103 0.3 1.4 21.5
grillchxpatty 3 serving 360 9.0 3.0 63.0
Mixed salad greens, raw 3 cup, shredded or chopped 28 0.4 5.3 2.5
grillchxpatty 2 serving 240 6.0 2.0 42.0
Mixed salad greens, raw 1 cup, shredded or chopped 9 0.1 1.8 0.8
Olive oil 0.33 tablespoon 39 4.5 0.0 0.0
Walnuts 0.12 cup 98 9.8 2.1 2.3
Chicken, wing 6 "drummette" (mini drumstick from a wing) 328 22.0 0.0 30.4
grillchxpatty 2 serving 240 6.0 2.0 42.0
Beef, sliced, prepackaged or deli, luncheon meat 6 oz 253 12.1 1.5 32.5
Total 2,008 91.3 21.3 262.0

[ironjunkiie]

22 may 2010
saturday
cardio 0600
45 min LISS treadmill 7.5 incline @ 3.1 mph

Egg, white only, cooked 2 cup 169 0.6 2.4 35.4
Egg, whole, boiled 3 large 232 15.9 1.7 18.8
Mixed salad greens, raw 2 cup, shredded or chopped 19 0.3 3.5 1.7
Tuna, canned, water pack 2.5 oz 82 0.6 0.0 18.1
grillchxpatty 3 serving 360 9.0 3.0 63.0
Chicken, wing 7 "drummette" (mini drumstick from a wing) 382 25.7 0.0 35.4
Olive oil 0.5 tablespoon 60 6.8 0.0 0.0
Beef, sliced, prepackaged or deli, luncheon meat 8 oz 338 16.1 2.0 43.3
Egg, white only, cooked 2 large egg white 34 0.1 0.5 7.2
Broccoli, cooked 7 floweret 38 1.9 4.9 1.6
grillchxpatty 2 serving 240 6.0 2.0 42.0
Spinach, cooked 0.5 cup 39 2.2 3.6 2.8
Tuna, canned, water pack 5 oz 164 1.2 0.0 36.2
Total 2,157 86.1 23.5 305.4

cardio 2030
30 min LISS treadmill 7.5 incline @ 3.1 mph


had two diet sodas today ....not doing that again i feel bloated from them ugh

[ironjunkiie]

23 may sunday
workout shoulders 0600
db press
50x15
75x15
80x12
85x12
smith machine mil press
135x20
185x15
205x10
225x6x2
machine press
200x12
215x12
230x10
laterla raisessuperset with front raises
30x12
35x10
40x8
rear delt flyes machine
115x15
125x12
135x10
wide grip upright rows
115x10x3
narrow grip
135x8x3
shrugs
225x25
275x20
315x15


great workou today ...it was my carb up day and feeling insane energy...

[ironjunkiie]

will post arm workout later for monday....exremely ****ty day...i only had 2 protein shakes from 0400 to1800 today then i had a small salad and then about 2300 i finally got some hardboiled eggs and ate some bacon too... so much stuff happening at work it was hell i even cracked and drank a tall heinekin last night...ughhh im beating myself up for that one. gotta stay focused and not let teh desert stress get me

arms 0600
preacher curls
60x15
80x15
100x12
120x8
80x12
skullcrushers superset close grip press
60x15
100x15
115x12
125x10
100x12
barbell curl superset concentration curl
90x12 (30x8)
100x10 (30x6)
110x9 (25x8)
overhead db extension
80x15
100x12
120x10
140x8
hammer curls
75x8
85x8
95x6
bench dips
bwx25
90x12
180x8
cable curls\
12x7x130
v bar pushdown
12x7x160


the carbs from yesterday fueled me like crazy even though i barely ate at all today....very high volume workout

pm cardio 45 min treadmill 7.5 incline @ 3.3 mph

[ironjunkiie]

tuesday 25 may 2010
\
workout legs 1130
leg press crazy dropset routine thought up by my lifting partner (crazy SOB)
set 1
12 45# plates x15
10 plates x 15
8 plates x12
6 plates x 10
4 platesx12
2 plates x12
rest 3 min
set 2
14 plates x 12
12 plates x12
10 plates x10
8 plates x 10
6 plates x11
4 plates x12
2 plates x12
rest 4 min
set 3
16 plates x12
14 plates x10
12 plates x 8
10 plates x 12
8 plates x 10
6 plates x10
4 paltes x 8
2 plates x10
puke/end of workout lol

this was an insane but quick workout, basically take as long as it takes to go to absolute failure with the weight on it and then quickly rack it and drop two plates and no more than 15 seconds rest before going to failure again... im having difficulty standing right about now... moved alot of weight today in a very short amount of time... f*ck
i may try the recumbant bike tonight for 20 min or so but i dont know if thats gonna happen lol

[ironjunkiie]

wed 26 may 2010
cardio and abs
pm cardio
15 min hiit rowing machine
30 min MISS stairstepper
abs
300 crunches



diet has been server undereating due to my work schedule lately i hate it im still getting around 200-250 g protein , no crabs but barely any fats and im feeling pretty weak... i hope my shcedule elts up a bit so i have time for more proper meals

[ironjunkiie]

27 may 2010 thursday

workout chest 0600
warmup
135 x 15 flat
135x 15 incline

incline press
185x12
205x10
225x10
flat bench
245x10
225x12
205x12
185x15
incline db press superset w/flyes
85x12 (40x12)
95x10 (50x10)
flat db press superset w flyes
90x12 (45x12)
100x10 (50x10)
parrelel bar dips
45x12(bwx6)
70x10(bwx5)
bwx15
bwx12
bwx10
bwx8
cable crossover
50x15
70x15
90x12
90x12

had no workout partner today so was not feeling up to lifitng low reps feeling pretty weak with no carbs or fats teh last few days...still surprised at the decent pump i got...over all good workout, disspointed it wasnbt great though i need more sleep and more food lol

[fltallpaul]

Give us some more back ground information about yourself. What show are you doing? Where did you get your diet from? How has your progress been so far? Contest prep is great to share with others as there are so many different ways to get to the same point. Have you taken any progress pictures to track your fat loss? If you include these types of things you will get a lot more interest in your log in general. Good luck with everything.

[Foxtrot-Oscar]

Ttiuwp

[ironjunkiie]

Give us some more back ground information about yourself. What show are you doing? Where did you get your diet from? How has your progress been so far? Contest prep is great to share with others as there are so many different ways to get to the same point. Have you taken any progress pictures to track your fat loss? If you include these types of things you will get a lot more interest in your log in general. Good luck with everything.

thanks for the input man!
I am doing a level IVA NPC show in Fort Walton Beach Florida, teh second annual Emerald Coast Power Expo on sep 11, 2010. Right now my diet is following the macro ratios from palumbo's cut diet (60/30/10) but ive stalled pretty bad this past week. i took some pics and will get them posted up soon. I lost alot of water weight going rom 250 to 235 in 3 weeks but this last week my weight hasnt changed a bit, i do cardio 4-5 days a week for no less than 45 min each and lift very intensive for an hour to an hour and a half 5 days a week. My calories average 2300-2600 a day and for weighing 235 i didnt think it was too high but this last week i didnt lose a any weight at all. I "feel" harder and tighter esp around the obliques this week but I dont know if its just in my head...Im deployed overseas righ tnow and its hot as hades so obviously im getting enough water, only supp im taking is fish oil, and a multi, i only have about a month left so ill wait to get on a fat burner when i get back in the states... i was happy to see teh scale wieght dropping but this past week has been disappointing but im gonna take some more pics next week to judge maybe if im doing thuings right or if i should change up my diet. I mainly did power lifting before my mail lifts were BP 385, deadlift 625, and squat 535, so switching over to bodybuilding style training has been alot different and alot mroe volume for me. also do you think i can cut my caolires down to 2000 a day without losingh too much muscle? my show is 15 weeks out and i already feel way far behind. ill post up pics later on tonight and id appreciate some honest feedback..

[ironjunkiie]

FRiday 28 may
back workout

deadlifts
135x20
225x20
315x15
405x10
455x5x2
pulldowns(wide grip)
180x15
200x15
220x12
underhand grip
200x12
220x10
220x10
cable rows wide grip
200x15
220x15
240x12
close grip
240x12
250x10
260x10


i only got 2 hours of sleep before this workout and i was dying... after teh deadlifts i was basically done just forced myself to do some cables and try to go as hard as possible...i had a few protein shakes in the morning then from noon to midnight i had my carb up kept it very healthy alot of oats and pb, whole wheat toast, and yogurt, i had one white bagel and one blueberry muffin but for the most part kept it clean, woke up super vascular and tight the next morning, and did a fasted upper body routine and had some good energy

saturday 29 may

decline bench
135x20
225x18
275x12
315x6
295x8
pullups
bwx10x3
50 weighted crunches w 45 plate
pull downs very wide grip
200x15
225x10
250x6
curls
95x50
tricep dips
bwx50
50 crunches


felt good after this workout even on a an empty stomach, i only had 2 chicken breasts after teh workout then 2 more and 3 wings for dinner, not very hungry at all today
ill go for a run tonight and eat a salad with some chicken or turkey on it before bed probably, im gonna get back on track of planning ahead of what im gonna eat to make sure im doing it right.

[ironjunkiie]

1 june tuesday

missed two days in a row at they gym and am super depressed about it...work schedule wouldnt alloy anytime for it but i kept my diet super tight and actually am down a pound hopefully not muscle...:/

workout 1200 chest
warmup...
decline bench
135x20
225x10
135x20
incline bb press
225x10
275x5
275x4
275x4
225x8
flat bench (giant drop set) 15 seconds rest between sets
225x12
205x8
185x8
135x12
flat db press superset w/ flyes
100x6(40x8)
90x8(40x10)
80x12(40x10)
incline db press
80x10(40x6)
75x12(40x6)
70x15(40x6)
dips
bw x15
x12
x12
x10
x8
x6


good workout feeling like im losng a littel strenght a few weeks into this ****...keeoing up the intesnsity though not quitting

[fltallpaul]

With 15 weeks to go you don't want to get your calories too low. This will not allow you much room to cut them during the next 3 months leading into your show. Have you tried using any HIIT cardio? If your doing just walking cardio then HIIT may be a good solution for you.

Also when your dieting into a show it is important to give yourself planned refeeds which help switch on the bodys fat burning hormones again. Keeping yourself in a deficit for an extended period of time will increase the body's resistance to fat loss.

[ironjunkiie]

here are pics from 11 days ago... ill try and post new ones up periodically...whats some feed back on if you think 15 weeks is enough time to come in lean enough? idef let teh off season get out of hand

[ironjunkiie]

With 15 weeks to go you don't want to get your calories too low. This will not allow you much room to cut them during the next 3 months leading into your show. Have you tried using any HIIT cardio? If your doing just walking cardio then HIIT may be a good solution for you.

Also when your dieting into a show it is important to give yourself planned refeeds which help switch on the bodys fat burning hormones again. Keeping yourself in a deficit for an extended period of time will increase the body's resistance to fat loss.

thanks for the advice ill def throw in 2-3 HIIT next week and i expect that to help out alot. i am doing refeeds whenever i feel totally drained but not always weekly... i posted pics and ill have updated ones soon you think ill be able to come in lean enough in 15 weeks? (those are over 10 days old ive tightened up more since then )

[fltallpaul]

thanks for the advice ill def throw in 2-3 HIIT next week and i expect that to help out alot. i am doing refeeds whenever i feel totally drained but not always weekly... i posted pics and ill have updated ones soon you think ill be able to come in lean enough in 15 weeks? (those are over 10 days old ive tightened up more since then )

You can be contest ready in 15 weeks for sure but you don't have any time to lose. You need to be losing 1-2lb per week. As long as you continue to improve each week you will be fine. You just have to find the right amount of cardio and macronutrients.

[ironjunkiie]

thanks fltallpaul...ur a beast and tons of motivation!

[ironjunkiie]

these were taken today...very flat, no carbs for about a week now and some intense chest and full body workouts. i dropped all cardio this week and as a weird result lost a few more pounds from alst week,,,, pleasantly surprised i think i may have ben going too much too fast... not tons of difference in the pics but i know my body so well i am over pleased wiht the last 10 days results...keepin at it

[ironjunkiie]

I have made some kick ass progress this week by switching things up a bit.... time constraints at work and such are not giving me the ability to post all my workouts and diet like i would like but im still on track....i dropped several pounds this week . as i mentioned before i had stalled for a whole week and was severly discouraged so this week i dropped all cardio for 7 days and came out about 4 pounds lighter! it was a big drop for a week and i dont know how that worked with no cardio but im adding in a rest day every week instead of going 7 days a week with no rest at all and this proabably helped. i know it has helped my workout intensity by giving myself osme time to recover. i hit two a days on my days i dont have to work and i can finally actually see my abs coming in , see some seperation in teh quads and delts and even my obliques and seratus are coming in faintly, 14.5 weeks left and ill come in f*ckin shredded! this next week im gonna do to HIIT cardio sessions after arm and shoulder workouts and add in a fasted LISS session one moring too and see how that works, its basically all trial and error for me as no one over her in teh desert knows sh*t about contest prep so advice im getting form teh army gym rats doesnt seem very sound lol. i carbed up last night and killed a shoulder and trap workout this morning even though i only got 3 hours sleep! i ate 2 bowls of oats w pb and honey, a hamburger on white bun, 4 pancakes and 2 blueberry muffins and a baby ruth candy bar. vascularity this orning was crazy and a big motivation as ive never been one to have much to speak of before. my waist is tightening up good and my lower back and love handles are making drastic improvemnets. im mailny worried about glute /hamstring tie ins as even when ive been lean before that was always a problem area for me. i guess alot of HIIT as i get closer and some stiar stepper work when i get home will def helop out there. right nowq im doing abs twice a week, one heavy day and one only bodyweight but ridiulously high reps and im happy with porogress so far but i dont want to get comlplacent, def no time for slacking!

[ironjunkiie]

godddddammmmmmmm...what a hell of a last week. only was able to get in 4 workouts of the scheduled 6 and only 1 of three cardio sessions. casue of stuff going on here on base with my squadron i havent gotten more than 3-4 hours of sleep a night in the past week and only average about 2 meals a day if im lucky and its been sh!tty food to boot....what a dissapointment, this crazy schedule will probably go on for about a week and then 3 days of travel or so back to the states and ill be able to dig in deep for the last 13 weeks and make up for this stretch of not being able to be consistent. I WILL NOT FAIL... i definitly need some freaking motivation righ tnow though im gettin extrememly discouraged from the inability to prgress right now...