Countdown: 22 days, First contest log

[Devils]

Hey guys, I'm currently 22 days out from my first show. I will be recording my progress here, I also have a hard copy journal, hopefully it will keep me sane and focused to bring my best to the show. It's an INBA natural contest.

Pics will be up soon as I am practicing my posing. I didn't realize how difficult it is without using a mirror, it's quite challenging hitting the poses correctly.

Comments and advice welcome.

Day 22 - Diet

Meal 1 - Protein Pancake 563 calories, F:18, C:61 P:43
Post Workout - Shake 173 calories, F:3, C:8 P:32
Meal 2 - Chicken/Rice/Veg stir fry 285 calories, F:4, C:28 P:31
Meal 3 - Chicken/Rice/Egg stir fry 373 calories, F:9, C:31 P:37
Meal 4 - Omelet + apple & Shake 304 calories, F:8, C:18 P:43

Daily intake approximately 1,741 F:47.3, C:149.9 , P:188.5

Calculated ingredients using fitday.

Day 22 - Workout

Treadmill Incline - 10 mins
Spin Bike - 20 mins Interval training

Bench press 80kg, 6 reps, 5 reps.
Pushups 20 reps
Pullups 15 reps.

[Devils]

Here's some pics at 21 days out.

I'm not seeing much vascularity in mt legs/abs so I still have fat to lose.

<embedded>

http://forum.bodybuilding.com/attachment.php?attachmentid=2706813&stc=1&d=1284251304
http://forum.bodybuilding.com/attachment.php?attachmentid=2706823&stc=1&d=1284251304
http://forum.bodybuilding.com/attachment.php?attachmentid=2706833&stc=1&d=1284251304
http://forum.bodybuilding.com/attachment.php?attachmentid=2706803&stc=1&d=1284251304

[rushki]

Cool stuff, keep it up broski :]!

As for your diet, are you weighing any of your stuff or just guesstimating?

[Devils]

Day 21 - Diet

Meal 1 - Protein Pancake 673 calories, F:22, C:72 P:51
Shake - Shake 148 calories, F:3, C:8.5 P:25
Meal 2 - Chicken/Rice/Veg stir fry 473 calories, F:16, C:32 P:48
Shake 2- Shake 224 calories, F:6, C:13 P:35
Meal 4 - Chicken Brest + Apple 219 calories, F:4, C:14 P:31
Meal 5 - Banana + Shake 220 calories, F:3, C:30 P:25

Daily intake approximately 1,958 F:52.9, C:171.1, P:217.1

Calculated ingredients using fitday.

I worked all day so didn't have time for workout.

---


Cool stuff, keep it up broski :]!

As for your diet, are you weighing any of your stuff or just guesstimating?

Thanks for the reply, I actually do use a food scale. The calories I track should be very close to what I'm actually getting in.

[Devils]

Day 20 - Diet

Just entering my daily macro's today.

Meal 1 - Protein Pancake
Shake 1
Meal 2 - Chicken Brest + Veg
Meal 3 - Chicken Brest + Veg
Shake 2
Meal 4 - Chicken Brest + Veg/Walnuts

Daily intake approximately 1,617 F:50.7, C:85.9, P:217.2

Calculated ingredients using fitday.

Training

Morning Cardio - 10 mins Treadmill incline, 20 mins spin bike intervals.
Evening Weights -

Pushups 3x20
DB Bench 3x10 30kg
Shoulder Press 2x10 22.5kg
Lat Raise 3x10 10kg
Overhead Tricep Extension 2x10 15kg
Tricep Pushdowns 3x15 14th plate

Kept workout around 30 mins. Really felt lethargic today. Conditioning and vascularity looked really flat today, coming off low carb days, should improve after tomorrows re-feed.

---

[Devils]

Day 19 - Diet

Been feeling really week the last few days, decided I needed a re-feed. Despite getting in more carbs in the morning I was in a bad mod all day, made some bad decisions but I'm sure it wont have a negative impact.

Meal 1 - Protein Pancake
PWO Shake 1
Meal 2 - Beef Fillet & Rice
Meal 3 - Chicken Brest/Rice
Snack - 100g Chocolate
Meal 4 - Chicken Brest/Rice
Meal 5 - 200g Chocolate

Daily intake approximately 3,454 F:111.3, C:411, P:202

Calculated ingredients using fitday.

So as I realize that eating over 1500 calories in chocolate was a bad idea, however I did see big changes in my conditioning a vascularity. Before bed I probably looked the best I've looked since starting prep. I believe this would be a result of just the excess carbs and calories consumed. I intend to incorporate 1 more re-feed before the show, but it will just be clean carb sources and keeping the fat under 30-40g that day.

Training

Morning Weights -

Warm Up Treadmill 10 mins Incline
Pullups 1x10 20kg
Pullups 2x10 30kg
Seated Cable Row 3x12 12 plates
Concentration Curl 2x10 15kg

Evening Cardio - 15 mins bike med intensity - 5 mins rower high intensity.

[Devils]

Day 18 - Diet

First day after carb up, straight into feeling sluggish again :(. Oh well I guess it's normal.

Meal 1 - Protein Pancake
PWO Shake 1
Meal 2 - Chicken & Rice
Meal 3 - Chicken & Rice + Egg
Meal 4 - Chicken Brest/Rice
Meal 5 - Omelet + Shake/Apple

Daily intake approximately 1,634 F:39.7, C:128.9, P:193.1

Calculated ingredients using fitday.

Felt good after the day went on, good vascularity , missed a meal in the afternoon, was pretty pissed off and in a bad mood all day.

Training

Morning Cardio - 30 mins bike med intensity - 10 mins rower high intensity.

[Devils]

Day 17 - Diet

Felt ok, woke up really early but went to bed usual time, that's why calories are a little higher from the extra meal.

Meal 1 - Protein Pancake
PWO Shake 1
Meal 2 - Chicken & Rice
Meal 3 - Chicken & Rice + Egg
Meal 4 - Chicken Brest/Noodle
Meal 5 - Omelet + Chicken

Daily intake approximately 1,816 F:48.2, C:112.8, P:235.7

Calculated ingredients using fitday.

Training

Morning Cardio - 30 mins bike med intensity - 10 mins Treadmil


Progress

Did some posing practice, went through all the mandatories, here's some shots.

Front Double Biceps
http://forum.bodybuilding.com/attachment.php?attachmentid=2714813&stc=1&d=1284613233

Front Lat Spread
http://forum.bodybuilding.com/attachment.php?attachmentid=2714833&stc=1&d=1284613233

Rear Double Biceps
http://forum.bodybuilding.com/attachment.php?attachmentid=2714823&stc=1&d=1284613233

[Devils]

A quick comment/question I would like to ask, should I be worrying too much about having striated glutes on the day or am I expecting too much for my first competition?

Do I look ready to dial it in considering I have just over 2 weeks left?

[Devils]

Day 16 - Diet

I had a dinner out with friends, it was a sushi banquet and I ate so much my stomach hurt. One hell of a carb up and my last bit of enjoyment before contest day.

Meal 1 - Protein Pancake
PWO - Chicken & Noodle + Shake
Meal 3 - Chicken & Noodle + Egg
Meal 4 - Chicken Brest/Noodle
Meal 5 - Allot of sushi, some wine and chocolate.

Daily intake approximately before banquet1,339 F:30.0, C:119.4, P:152.2

The banquet was probably between 1000-1500 calories, so I'm allowing for that.

Calculated ingredients using fitday.

Training

Legs

Bike Intervals 5 mins.

Barbell Squat Warm up First/3x10 90kg
Lying Leg Curl 4x10 Plate 7
Calf Raise 3x15 128kg
Seated Calf Raise 2x15 3 Plates

Overall felt pretty strong, intensity was good. Completed workout under 30 mins.

[Devils]

Day 15- Diet

The morning after the re-feed, felt good, didn't notice any adverse effect conditioning wise, vascularity was definitely up and I looked much fuller. I expect to nail the effect come competition day, with cleaner carbs of course and low fat.

Meal 1 - Protein Pancake
PWO - Shake
Meal 3 - Chicken Brest
Meal 4 - Chicken Brest
Meal 5 - 1 piece sushi takeaway, shake + milk
Meal 6 - Chicken Stir Fry

Daily intake approximately 1,621 F:33.2, C:126.1, P:209.3

Calculated ingredients using fitday.

Training


Cardio - 10 Mins treadmill, 10 mins Bike, 20 mins Cross-Trainer.

Cable Fly 3x12 Plate 7-8
Pullups 2x20 BW
Lat Raise 2x12 10kg
Tricep Pushdown 3x15 14 Plates

Cardio felt good, although terrible DOMS in the legs from squatting. Conditioning during weights was probably the biggest and fullest I've looked so far. Keeping me pumped for show day.

Practiced posing in the afternoon, here are some pictures.

Front Double Biceps
http://forum.bodybuilding.com/attachment.php?attachmentid=2719973&stc=1&d=1284857089

Side Tricep
http://forum.bodybuilding.com/attachment.php?attachmentid=2720003&stc=1&d=1284857089

Side Chest
http://forum.bodybuilding.com/attachment.php?attachmentid=2719993&stc=1&d=1284857089

Quarter turn
http://forum.bodybuilding.com/attachment.php?attachmentid=2719983&stc=1&d=1284857089

[Scaglietti]

hey mate, looking pretty cut up and dry in those latest photos, nice work!

i have to ask tho and dont take this the wrong way but what is up with your weights sessions? no offence but they look so half assed! guys ive seen competing even this close out are still doing full on weigh training like there were during off season (albeit weaker :P )

[Devils]

hey mate, looking pretty cut up and dry in those latest photos, nice work!

i have to ask tho and dont take this the wrong way but what is up with your weights sessions? no offence but they look so half assed! guys ive seen competing even this close out are still doing full on weigh training like there were during off season (albeit weaker :P )

Yeah they are, been working around 35-40 hours to week, some pretty physical. It's draining but hopefully it will be better soon.

I injured my back in April and have really struggled with motivation, I haven't been able to train and feel good at it in a long while. I'm getting there.

[Scaglietti]

Yeah they are, been working around 35-40 hours to week, some pretty physical. It's draining but hopefully it will be better soon.

I injured my back in April and have really struggled with motivation, I haven't been able to train and feel good at it in a long while. I'm getting there.

sorry to hear mate, in that case considering the circumstances you are doing awesome, conditioning is deifnitely there :cool:
how do you guys monitor your sodium intake ?? i go crazy enough just looking at P/C/F !!
sry if i overlooked it but are you doing inba or anb? what class?

[Devils]

sorry to hear mate, in that case considering the circumstances you are doing awesome, conditioning is deifnitely there :cool:
how do you guys monitor your sodium intake ?? i go crazy enough just looking at P/C/F !!
sry if i overlooked it but are you doing inba or anb? what class?

Thanks, my conditioning is improving rapidly, getting better by the day. I did a good weights session today, will update.

With sodium intake, I'm just seasoning all my main meals at the moment, just a few shakes of salt to taste. Will gradually decrease over the last week, cutting back each day.

It's an INBA show and I'm doing the Novice class.

[Devils]

Day 14 - Diet

Another Sunday at work, no training and diet was hard to time right.

Meal 1 - Protein Pancake
Meal 2 - Chicken/Rice noodle/Veg
Meal 3 - Chicken/Rice noodle/Veg
Meal 4 - Chicken Brest/Egg/Apple
Meal 5 - Protein Shake

Daily intake approximately 1,606 F:32.0, C:120, P:214.3

Calculated ingredients using fitday.

Training

Nil

[Devils]

Day 13 - Diet

Re-feed. Been feeling really weak over the weekend.

Meal 1 - Protein Pancake
PWO - Shake
Meal 2 - Chicken/Rice
Meal 3 - Chicken Brest
Meal 4 - Chicken/Rice
Meal 5 - Chocolate/Fruit/Shake

Daily intake approximately 2,102 F:61.7, C:174.9, P:219.4

Calculated ingredients using fitday.

Training

Cardio - 10 mins Treadmill, 5 mins Bike.

Weights - All Dumbbells.

DB Press 3x10 30kg
DB Fly 3x12 20kg
Shoulder Press 2x10 20kg
Lat Raise 3x10 10kg
Rear Delt Row 3x10 12.5kg

Took about 40 mins, felt tired but managed to get a good workout. Hopefully I can keep the intensity high throughout the week.

[Devils]

Day 12 - Diet

Felt good today, diet was a bit rough but didn't do too bad, keeping me sane.

Meal 1 - Protein Pancakes
PWO - Shake
Meal 2 - Chicken/Rice
Meal 3 - Chicken/Nuts
Meal 4 - Chicken/Rice
Meal 5 - Chocolate/Fruit/Shake

Daily intake approximately 2,790 F:97.7, C:245.2, P:243.0

Calculated ingredients using fitday.

Training

Cardio - 6 mins Bike, 5 mins Rower.

Weights - Back and Biceps

Lat Pulldown 3x12 11 Level
Seated Row 3x12 11 Level
BB Row 3x10 60kg
Bicep Curl 3x10 17.5kg


Good intensity, felt good generally through the workout.

[Devils]

Day 11 - Diet

Had a pretty crappy time over the past few days, working **** and other issues, didn't train today and couldn't get much food in until the evening when I got home, when I ate too much.

Meal 1 - Protein Pancakes
PWO - Shake
Meal 2 - Chicken + Fruit
Meal 3 - Chicken + Fruit
Meal 4 - Omelet
Meal 5 - Chocolate + Tuna.

Daily intake approximately 2,371 F:111.6, C:146.5, P:217.8

Calculated ingredients using fitday.

Training

As I said, **** day, didn't have time to train.

[Devils]

Day 10 - Diet

Felt good today, did a bit more cardio and was in a better mood, diet back on track.

Meal 1 - Protein Pancakes
Meal 2 - Chicken/Stir Fry
Meal 3 - Chicken + Nuts
Meal 4 - Chicken/Egg/Vegetable
Meal 5 - Shake + Fibre

Daily intake approximately 1,713 F:46.0, C:135.2, P:195.2

Calculated ingredients using fitday.

Training

Cardio - Treadmill Incline walk - 30 mins

Weights -

Deadlifts 3x10 90kg
Shrugs 2x10 60kg

Deadlifts felt hard, was low on energy today, didn't have a big workout. Deadlifts really took it out on me, first time doing heavier weight since I hurt my back.

[Scaglietti]

getting close man, hang in there :cool:
just imagine how its gonna feel on stage, and the meals afterwards :D

I notice u have the odd day where u have nearly 3k calories, how do you feel when you do those ? do you notice your muscles fill or anything like that following?

[Devils]

getting close man, hang in there :cool:
just imagine how its gonna feel on stage, and the meals afterwards :D

I notice u have the odd day where u have nearly 3k calories, how do you feel when you do those ? do you notice your muscles fill or anything like that following?

Pretty awesome let me tell you. Yes, I notice a big difference in fullness.

[Devils]

Back pic at 1 week out.

http://forum.bodybuilding.com/attachment.php?attachmentid=2733193&stc=1&d=1285399033

[Devils]

Day 9 - Diet

Meal 1 - Protein Pancakes
Meal 2 - Chicken/Stir Fry
Meal 3 - Chicken/Stir Fry
Meal 4 - Chicken/Egg/Vegetable
Meal 5 - Omelet + Chocolate

Daily intake approximately 1,939 F:58.2, C:144.3, P:211.2

Calculated ingredients using fitday.

Training

Went and did some stairs outside, 240 ish steps, did that 6 times over 20 mins. Walking 15 mins.

No weights today, legs were pretty sore.

-------------------
Day 8 - Diet

I know what it looks like, but cheating can be winning right?

Meal 1 - Protein Pancakes
Meal 2 - Chicken/Rice
Meal 3 - Chicken/Rice
Meal 4 - Chicken/Egg/Vegetable
Meal 5 - Chocolate

Daily intake approximately 3,016 F:115.2, C:297.4, P:195.5

Calculated ingredients using fitday.

Training

Mild Cardio - 20mins

-------------------
Day 7 - Diet

Start of my 1 week out prep, diet will be strict. Today is higher carb day.

Meal 1 - Protein Pancakes
Meal 2 - Chicken/Rice
Meal 3 - Chicken/Rice
Meal 4 - Omelet + Fruit

Daily intake approximately 2,088 F:35.0, C:240.6, P:206.9

Calculated ingredients using fitday.

Training

MISS - Bike 45 mins.

[Devils]

6 Days out, in the gym photos.

Front Relaxed
http://forum.bodybuilding.com/attachment.php?attachmentid=2738013&stc=1&d=1285573151

Quarter Turn
http://forum.bodybuilding.com/attachment.php?attachmentid=2738023&stc=1&d=1285573151

Side Chest
http://forum.bodybuilding.com/attachment.php?attachmentid=2738033&stc=1&d=1285573151

Side Triceps
http://forum.bodybuilding.com/attachment.php?attachmentid=2738043&stc=1&d=1285573151

Back Double Bicep
http://forum.bodybuilding.com/attachment.php?attachmentid=2738053&stc=1&d=1285573151

Front Double Bicep
http://forum.bodybuilding.com/attachment.php?attachmentid=2738063&stc=1&d=1285573151

[NaturalLoco]

hey man nice progress pics! what class are you doing and what state are you from?

I'm competing this weekend too but only in ANB

[Devils]

hey man nice progress pics! what class are you doing and what state are you from?

I'm competing this weekend too but only in ANB

Thanks, I'm from WA and I'm entering the Novice division, you?

[NaturalLoco]

Thanks, I'm from WA and I'm entering the Novice division, you?

I'll be competing in Juniors and I'm from Victoria; hopefully all goes well. You are looking lean and mean! What's the plan for peak weak?

[Devils]

I'll be competing in Juniors and I'm from Victoria; hopefully all goes well. You are looking lean and mean! What's the plan for peak weak?

Good luck with your competition too mate.

Starting Yesterday at 220 carbs, 2000 calories per day, low fat. Gradually reducing down the carbs until friday afternoon, begin adding carbs back in early Friday evening/Saturday morning then a carb/fat/sodium meal before the stage.

Will still drink 2-4 litres of water per day until friday, sip water before show.

Before going on stage it's dark chocolate, maybe some red wine and banana/potassium source.

[NaturalLoco]

Good luck with your competition too mate.

Starting Yesterday at 220 carbs, 2000 calories per day, low fat. Gradually reducing down the carbs until friday afternoon, begin adding carbs back in early Friday evening/Saturday morning then a carb/fat/sodium meal before the stage.

Will still drink 2-4 litres of water per day until friday, sip water before show.

Before going on stage it's dark chocolate, maybe some red wine and banana/potassium source.

Nice sounds like a plan - good luck with your show - im subbed, but better late than neveR :)

[Bnizzle163]

Lookin diced bro!

[Devils]

Thanks for the support.

I'm going to be one of the smaller competitors compared to my height, I lots noticeable muscle from my injury and my training hasn't been the best. Still I didn't want to put off competing for another year, so I've put all my effort into it and I know I'll be proud of whatever placing I get.

Cant wait to start day 1 of my off-season and get right back into gaining muscle. I feel so focused.

[Webber91]

In on this bro.

You are in really good shape right now. You might not think so but trust me, once you get your tan on you will look incredible, and if your peak week goes well you will wake up the morning of your show and be amazed when you look in the mirror.

[Devils]

In on this bro.

You are in really good shape right now. You might not think so but trust me, once you get your tan on you will look incredible, and if your peak week goes well you will wake up the morning of your show and be amazed when you look in the mirror.

Thanks,

First 2 coats of tan are on, I'm 24 hours out now, feeling like a zombie, I will start carb loading this afternoon, or maybe earlier if needed.

I'm not too amazed atm, but I'm sure my mood will increase after some carbs.

[Devils]

Pics 24 hours out LOW carb

http://forum.bodybuilding.com/attachment.php?attachmentid=2747243&stc=1&d=1285898120

http://forum.bodybuilding.com/attachment.php?attachmentid=2747253&stc=1&d=1285898183

http://forum.bodybuilding.com/attachment.php?attachmentid=2747263&stc=1&d=1285898250

[deltpecx]

Subbed.

Have you been cycling your carbs?

[Devils]

Subbed.

Have you been cycling your carbs?

A little, lowest I've gone down to in a day is about 120-130. Highest prob 400 on re-feed.

Usually between 150-200 g a day.

[NaturalLoco]

yoyo

just checking in to say goodluck for this weekend! I hope you do well and come in at your best!

[Devils]

Show Day

First off let me say that preparing and finally competing up on stage is probably the best experience I've ever had. I was awarded 2nd in my class for my first contest and It's an amazing feeling. Cant wait to do it again!

I didn't post my last few days here as I was trying to keep focused, but I will sure write it up soon. I have ordered some profession photos from the day but they will arrive later, here are some I took backstage.

Front Lat Spread
http://forum.bodybuilding.com/attachment.php?attachmentid=2750763&stc=1&d=1286072137
Most Muscular
http://forum.bodybuilding.com/attachment.php?attachmentid=2750773&stc=1&d=1286072137
Side Chest
http://forum.bodybuilding.com/attachment.php?attachmentid=2750783&stc=1&d=1286072137
Back Double Biceps
http://forum.bodybuilding.com/attachment.php?attachmentid=2750793&stc=1&d=1286072137

Thanks for all the support! this site and it's members have given me so much inspiration and advice I couldn't have gone without.

[Webber91]

I've been waiting for this!

Excellent work bro, the feeling really is amazing isn't it? You came in with great conditioning, you should be very proud. Set a date for your next show yet?

[Dallas_15]

Awesome work for your first comp mate! Great feeling right? Mine was just last week aswell and doing a second one in 6 days!

Youve got cannonball shoulders!!!!! CRAZY

[Devils]

I've been waiting for this!

Excellent work bro, the feeling really is amazing isn't it? You came in with great conditioning, you should be very proud. Set a date for your next show yet?

If things work out, possibly in 6 days. Yes I was very happy with my conditioning, however after eating over 5600 calories that day and being leaner and fuller today really changed my mind about how much I need to junk load.


Awesome work for your first comp mate! Great feeling right? Mine was just last week aswell and doing a second one in 6 days!

Youve got cannonball shoulders!!!!! CRAZY

Thanks, which one are you doing in six days?
I don't even work shoulders much, I have trouble training chest, it's probably because they're doing most of the work.

[Webber91]

You'll find that if you deplete right this next week you will come in looking so much better in 6 days. I put on 8kgs the morning after my first show (chinese+italian buffet ftw) then 6 days later after I depleted hard for the start of the week I was so much fuller when I got on stage.

I still think it's better to take it easy when loading though, it can always be a gamble to keep going more. I loaded the exact same way for both my shows, only difference was the massive Sunday binge :p

[Dallas_15]

If things work out, possibly in 6 days. Yes I was very happy with my conditioning, however after eating over 5600 calories that day and being leaner and fuller today really changed my mind about how much I need to junk load.



Thanks, which one are you doing in six days?
I don't even work shoulders much, I have trouble training chest, it's probably because they're doing most of the work.

I'll be doing the ANB comp in Brisbane. :D edit: gold coast sorry, not brisbane

[Devils]

You'll find that if you deplete right this next week you will come in looking so much better in 6 days. I put on 8kgs the morning after my first show (chinese+italian buffet ftw) then 6 days later after I depleted hard for the start of the week I was so much fuller when I got on stage.

I still think it's better to take it easy when loading though, it can always be a gamble to keep going more. I loaded the exact same way for both my shows, only difference was the massive Sunday binge :p

8kg the morning after? jeez that's excessive! I was about 74kg on the day, and 75.3 the day after. I was eating about 2000-2300 calories in the 3 days before competition and didn't cut carbs too much, around 150g-220g a day. I was eating chocolate and sushi backstage before the show and drank about 1L of water before I went on stage. My total calories at the end of the Saturday was about 5800-6000.

Todays training went really well and If I came in show day looking like I did today I think I would have done better.


I'll be doing the ANB comp in Brisbane. :D edit: gold coast sorry, not brisbane

Ok good, I'll check back to see how you go, good luck.

[deltpecx]

Your back is shredded!

Nice work!

[zbert]

great job at your first comp man, your really brought a solid physique.

[Devils]

Your back is shredded!

Nice work!

Cheers mate


great job at your first comp man, your really brought a solid physique.

Thanks.

Just an update, I'm back on the diet and competing again in the natural championships in Melbourne this Saturday!

You only live once right?

[nickdavid]

GREAT work on your first show bro - you came in shredded and gave it your all - awesome!

what's next?

[NaturalLoco]

Cheers mate



Thanks.

Just an update, I'm back on the diet and competing again in the natural championships in Melbourne this Saturday!

You only live once right?

I'll be there to watch! What time are you on? And what class?

[mdude1]

Dude you looked fantastic at the show, congrats on your placing.
Good luck in melbourne!!