Blah - sucks not being so dry and lean...slowly losing my stage look!

[jackedrabbit]

I'm not really sad or depressed or whatever, only making a somewhat lighthearted thread where we can all share the good and bad about the post-contest weeks and months. I have been keeping things under control and aside from eating what I wanted the night after my show and the following day, I've been pretty good.

I went straight into a controlled (measured foods, etc.) offseason diet, and kept 50% of my pre-contest cardio. I am having 1 cheat meal per week and making great gains in the gym. My strength is back 100% and all is great - I've added 20 pounds in 2 weeks and I am still extremely lean - full abs, slightly shredded glutes, still have hammie/quad split...but I AM slightly watery and just not as dry and crisp..not as sucked down I guess.

I don't miss the FEELING of looking like that, but boy do I miss the look - the look of having paper thin skin, being super tan, etc.

Ah, it is so different having the offseason look...but, I will admit that the strength, the sex drive, the ability to fill out your clothes is good.

But still, it sucks a bit. :(

I do wonder though, if I can really stay under 10% and still bulk effectively...this was the goal I expressed to my coach. We're gonna do it but lately I am thinking it's gonna be hard as my body has been fighting me a bit - I will admit to 2-3 slip ups, where I ate 2 bags of Thomas' bagels (those blueberry bagels...oh my!) and one night, measuring out 56 grams of so of Bear Naked Granola turned into eating the entire bag along with 2 tubs of low-fat cottage cheese!

But yeah, aside from those funny and embarassing moments, I've been doing very well. Keeping cardio in and training like a beast has combated any dietary mistakes.

[Ryanmckd]

Can't really relate but from what i've read, trying to stay super lean in the off season, can slow down your off season progress? Also you've done awesome reverse dieting the way you have ( i've read your log and you the fact you stayed so strict while on holidays is awesome )

Also you gotta remember 10-12% is still quite lean, and also realise that the minimal fat you do put on is also coupled with considerable amounts of muscle.

[zmcdole]

Yeah it can be a little tough at first. It's nice to look dry and lean, but if you're trying to build muscle I don't think that it's optimal to be super lean in the offseason especially for natties. I've heard it said that your test levels are at their highest in a certain range of bf%. Any higher bf and you test levels start to drop and any lower than that range and they start to drop as well. I cannot remember the range off the top of my head. Maybe someone who knows will chime in. I don't think any lower than 10% would be good for bulking, but I could be wrong. I guess it really depends on your bodytype. I'm a meso and for me 12-15% is when I feel the best, my libido is at it's highest, and I'm at my strongest. For an ecto obviously the range of bf% for optimal performance and test levels will probably be a little lower.

I'm not really willing to make the sacrifices diet wise in the offseason that I would make while cutting to stay super lean. Don't get me wrong, I'm tracking everything that I eat and I'm making an effort to hit my numbers every day and make slow and controlled gains. However, if my wife wants to go out to eat, we're celebrating something, or something else that involves breaking my diet comes up, then I'm gonna partake. I have no problem doing some extra cardio here and there to keep bodyfat levels in check. There's a reason it's called the offseason. Regardless, if I end up getting a little too soft for my liking, I'll just do a minicut for a few weeks and get right back to where I wanna be.

[zmcdole]

Can't really relate but from what i've read, trying to stay super lean in the off season, can slow down your off season progress? Also you've done awesome reverse dieting the way you have ( i've read your log and you the fact you stayed so strict while on holidays is awesome )

Also you gotta remember 10-12% is still quite lean, and also realise that the minimal fat you do put on is also coupled with considerable amounts of muscle.

Good post^^. I would go as far to say that even 12-14% bf is gonna be leaner than most of the people you see at the gym or walking down the street.

[jackedrabbit]

Can't really relate but from what i've read, trying to stay super lean in the off season, can slow down your off season progress? Also you've done awesome reverse dieting the way you have ( i've read your log and you the fact you stayed so strict while on holidays is awesome )

Also you gotta remember 10-12% is still quite lean, and also realise that the minimal fat you do put on is also coupled with considerable amounts of muscle.

Yeah, I know, but still... :(

I donned the ol' posing trunks tonight just so I could compare better and here is how I look at night (now at 175) after a day's of eating and 3 gallons of water...lol.

Bloated rhino. I can't believe this is up 25 pounds from contest day...gained 25 pounds (or maybe 20-ish) in 2 weeks! I was 150-155 from 1 week out to contest morning where I officially weighed in at 150.

http://i266.photobucket.com/albums/ii271/jackedrabbit/IMG_2531.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/IMG_2521.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/IMG_2530.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/IMG_2524.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/IMG_2525.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/IMG_2522.jpg

http://i266.photobucket.com/albums/ii271/jackedrabbit/IMG_2523.jpg

[Bnizzle163]

I think every competitor goes through this... It took me a while to digest the fact that staying so lean is not going to help me get closer to my long term goal (an overall and a natty pro card). There definitely is a BF range where you will be most anabolic and will get you the best gains and I'm pretty sure it's over the 10% range.

You still look great man! You need to look at the big picture and realize that this sport is about patience and learning what works best for you. Have a wonderful offseason and good luck with your goals :)

[dillon.nelson]

My contest was Friday, by Monday night I had gained 21 lbs. I just binged for two weeks and felt horrible and my energy was even lower then before during my prep.

Worst part was my knees hurt for about a week and half afterwards.

Started eating cleaner this week and next week I'm planning on returning to measuring everything again

[Ryanmckd]

Yeah, I know, but still... :(

I donned the ol' posing trunks tonight just so I could compare better and here is how I look at night (now at 175) after a day's of eating and 3 gallons of water...lol.

Bloated rhino. I can't believe this is up 25 pounds from contest day...gained 25 pounds (or maybe 20-ish) in 2 weeks! I was 150-155 from 1 week out to contest morning where I officially weighed in at 150.

o wow.. i didn't realise you'd put on that much fat... i think you should change your diet up a bit...

(sarcasm)

You do realise that your leaner then most people could dream of right? Also it's not your sitting on your arse all day eating junk putting on pure fat... Your bodybuilding and sacrificing a small gain in fat to achieve the body you want, also

Maintain your level of conditioning if you must, but i just hope down the track you don't have the voice in the back of your head saying "what if" i had allowed to let my conditioning go a bit, would i have gained more LBM?

[FATHER FLEX]

Hit a few performance PRs, and you will be back in offseason mode. Remember the diet and contest, is just there to show off what you did over the offseason. So what are you going to show us next time? Get to work on it now! :)

[DanTheManB]

Hit a few performance PRs, and you will be back in offseason mode. Remember the diet and contest, is just there to show off what you did over the offseason. So what are you going to show us next time? Get to work on it now! :)

This.

Plus quit being a fuking baby man. 150lbs? seriously? wtf u crying over dude? Who wants to stay @ 150lbs?

[ronin_ts]

This.

Plus quit being a fuking baby man. 150lbs? seriously? wtf u crying over dude? Who wants to stay @ 150lbs?

i wouldnt mind weighing that much :P

[Bnizzle163]

i wouldnt mind weighing that much :P

Lol :D.

Yeah once you hit some new PR's you'll be stoked! It's also a plus at the tail end of your reverse diet when you basically have to cram food in order to gain weight... Mmm... food!

[bwelch1985]

Please die in a fire OP. :p

dude...still got striated glutes and deep seperation in the quads...you're doing phenomenal for being two weeks post show! keep up the awesome work.

[zmcdole]

Lol :D.

Yeah once you hit some new PR's you'll be stoked! It's also a plus at the tail end of your reverse diet when you basically have to cram food in order to gain weight... Mmm... food!

^^This is true. I'm up to 3,400 calories right now and I've been hovering at around 194-196 for several weeks now. I'm glad I stayed disciplined with my reverse diet because now I get to eat quite a bit, I still have abs/obliques, look better than 95% of the people walking down the street or cruising the beach trying to look swole and cut. Right before I started my last cut @ 208lbs I wasn't eating this much. If I wanna continue to grow and get better I'm gonna have to eat more.

Had I not been disciplined with my reverse diet, I would probably be 210lbs contemplating a mini cut. Haha, screw that!!!!

You're in a great spot. 99% of competitors do not look anything like you do 2 weeks post contest. Heck, if you got on stage right now you'd look better than a lot of your competition. Eat and grow. Don't worry, the farther into your offseason you get, the less you'll miss dieting and being stage lean. I've heard someone say, "the offseason is when you win shows". I have to agree with that. If you try and stay lean now, don't expect to look any different the next time you get on stage.

[scoobysnacks]

Jeff seriously man, lol. We have you up 20 lbs and you still have lines in your ass. No need for this post I have EVERYTHING with your nutrition under control. I dont think you are seeing the pics man. No obsessing and your strength is up. We increased cals slowly and will continue to do so. You will make your gains and meet your goals. All of it controlled and methodical.

Ss

[DanTheManB]

Jan, you arent helping LOL

It's referred to as body BUILDING for a reason btw...

[XClassic10]

i'm 7 weeks out and you're leaner than me... ffffffuuuuu

[ronin_ts]

Jan, you arent helping LOL

It's referred to as body BUILDING for a reason btw...

dw after this sunday..its time to hit some PR's and feel the baggage around my waist..gotta love it :)

[AniMaLizTik]

it's just spill over, assuming you aren't eating tons of fatty foods. Your glycogen stores are full, so the rest of the carbs get stored in your skin and some as fat.

If you went low carb for a week, threw in a few HIIT sessions, you'd drop 10-15lbs easy

[Ryanmckd]

it's just spill over, assuming you aren't eating tons of fatty foods. Your glycogen stores are full, so the rest of the carbs get stored in your skin and some as fat.

If you went low carb for a week, threw in a few HIIT sessions, you'd drop 10-15lbs easy

So when does that stop?

[AniMaLizTik]

So when does that stop?

You will EVENTUALLY just get to a certain weight and activity level that will match your caloric intake, assuming you take in roughly the same daily macros, then you'll just stay the same unless you manipulate macros or activity.

[jackedrabbit]

Animal - how realistic or how possible is it to continue gaining lean mass (or mass in general) while lowering body fat PERCENTAGE?

Obviously gaining lean mass requires/necessitates addition of body fat, but one would hope that if done slowly and correctly, the percentage of fat to lean mass could in fact decrease during a bulk?

So far, I am doing good I guess - some days I look "fatter" than others, and other days I simply look bigger and still lean. I guess the fluctuations will continue, even after a show.

[AniMaLizTik]

Animal - how realistic or how possible is it to continue gaining lean mass (or mass in general) while lowering body fat PERCENTAGE?

Obviously gaining lean mass requires/necessitates addition of body fat, but one would hope that if done slowly and correctly, the percentage of fat to lean mass could in fact decrease during a bulk?

So far, I am doing good I guess - some days I look "fatter" than others, and other days I simply look bigger and still lean. I guess the fluctuations will continue, even after a show.

It's very realistic, read The Ultimate Diet 2.0 by Lyle McDonald, he breaks it down very nicely

http://www.bodyrecomposition.com/ultimate-diet-20

I recommend all of his books

[DanTheManB]

It's very realistic, read The Ultimate Diet 2.0 by Lyle McDonald, he breaks it down very nicely

http://www.bodyrecomposition.com/ultimate-diet-20

I recommend all of his books

Add overall muscle mass=lower bodyfat percentage