Road to 2011 NPC Natural

[djkenny]

I plan on doing my first contest April 2nd in Ohio. I am 100% natural, never done any kind of steroid or pro hormone. I am taking white flood, optimum nutrition whey and casein protein. I am currently about 5 months of bulking and I got up to around 198 of pizza and hamburgers (out of condition). I can pretty easily lose weight so my challenge will be to maintain the muscle I have while dieting.

Right now I am hitting a six day split with abs 3 days a week and am going to start cardio around 6 - 8 weeks out.

I started my diet yesterday which consists of

coffee then abs

2 whole eggs 4 egg whites and two whole wheat pieces of toast

50 grams protein post workout

steak and cup of whole wheat pasta

2 chicken breasts with cup of whole wheat pasta and cup of veggies

tilapia with two cups veggies

6 egg whites

casein shake with skim milk

I will update with weekly progress pics and changes to diet or workout.
Any tips/comments or constructive criticism will be appreciated.

[djkenny]

abs this morning

ab machine 2x15, 2x8
rope crunches 2x12, 2x8
leg raises 2x12, 2x8
ab ripper x

Then post workout meal. Got legs in a few hours.

[djkenny]

LEGS

deads for 2 sets of 365x5
1 set of 315x5
front squats 4 sets of 10
hack squats 4 sets of 10
leg extensions 2 sets of 20
2 sets of 15
lunges 3 sets of 8
leg curls 2 sets of 20
2 sets of 15

CALVES

donkey raises 5 sets
raises on leg press 5 sets
smith machine raises 5 sets

[djkenny]

ARMS

superset a lot of bis and tris today. really good workout but sucked because it was so crowded. I've been eating clean for 4 days and lost 2 pounds, so I need to slow down a little. Might have a cheat meal soon depending on how my weight goes.

[djkenny]

SHOULDERS AND TRAPS

military press 4 sets
lateral raises machine 4 sets
machine shoulder press 4 sets
lateral raises w dumbells 4 sets
dumbel front raises 4 sets
rear delt raises 4 sets

shrugs 5 sets
machine shrugs 5 sets
dumbbell shrugs 5 sets

[djkenny]

Oh and will be updating with pics tomorrow

[djkenny]

CHEST

Smith Incline 2x12 2x8, last set is a drop
Flat Machine bench 2x12, 2x8, last set is a drop
Dumbbell Steep Incline 2x12, 2x8
Machine Decline, FST-7
Machine flys 2x12, 2x8, last set is a drop
Incline Cables 2x12, 2x8

Feeling pretty good, steady diet and energy is high. Going snowboarding tomorrow so I'm backing some chicken and rice, and two meal replacement bars. I hate to do it, but its the best option I have at the moment.

Going to cut back on my diet a little more this week. Only about 3 more weeks until cardio starts.

Also, forgot camera, progress pics coming Monday I promise.

[mattjansen]

What's up man! Not sure if you remember me, but we were in intro together at North Ga. Stoked to see that your doing this show! This my first show that I did last year. Highly recommend it, it was a great first experience and very well run. Let me know if there is any way I can help, I'll definitely be following along

[djkenny]

Hey dude, yea I definately remember! You and Jim are actually the reason I am wanting to do this one lol. Saw your contest pics and got inspired!

[djkenny]

BACK

Had one of the best back workouts ever. Got to lift with my boss, who got his natural pro card a couple of years ago. Great guy and very smart. He has me thinking I am over training and need to really kill only a few exercises each workout instead of running a marathon in the gym (1.5-2 hr workouts).

Weighted pull ups with very very very strict form. 4 sets
Bent over barbell rows again with crazy strict form, really pausing at the top and stretching at the bottom.
Low Cable Rows with a sick stretch, 4 sets finished with FST-7.
Cable Pull Downs really focusing on form. 3 sets
One minute dead hang with a 45 lbs weight for a stretch. AWESOME.
Finished with stretching and posing. Gonna be a great 11 weeks!

Weighed 194 after workout, dropped about 4-5 pounds already so might change my diet up a little for now. Tracking my macros accurately finally with a scale so I'll know tonight what EXACTLY I'm taking in.

Got pics, posting tonight, I'm at school right now.

[csfb36]

Good start to your log so far and good luck with your first contest.

[FB#35]

hey man looks like the prep is going well. Are you eating the same thing everyday, like what was outlined in your first post? Or do you have a specific set of macros you are aiming for?

Good luck man!

[djkenny]

Good start to your log so far and good luck with your first contest.

Thank you, still trying to figure it all out!

[djkenny]

hey man looks like the prep is going well. Are you eating the same thing everyday, like what was outlined in your first post? Or do you have a specific set of macros you are aiming for?

Good luck man!

I am eating the same things for the most part everyday. I am aiming for around 50 grams of fat, 200-225 grams of carbs and close to 300 grams of protein everyday. I think today will be the first day I get very close, finally! lol

My timing is being corrected as well, like less carbs for breakfast, about 25% pre workout and 30% post workout.

Thanks!

[djkenny]

LEGS

Started with deads, I know people disagree but I like doing them on leg days. 2 sets of 3
Front squats, 4 sets of 10
Hack Squats, 4 sets of 10
Single leg leg extensions 2x12 2x8
Single leg leg curls 2x12, 2x8
Ended with light barbell lunges for 3 sets

Calf raises on hack squat machine
Donkey raises

[djkenny]

CHEST

Great chest workout today.

Smith machine incline 4 sets
flat hammer strength press 4 sets
steep incline dumbbells 4 sets
decline hammer strength FST-7
seated cable flys 5 sets

Calories, 2,656
Fat, 67.7
Carbs, 198.4
Protein, 308.7

Fats are a little high, but everything else is on point today. Going to hit it perfect tomorrow.

10.5 weeks out, BOOM

[mattjansen]

Pics? Or are you keeping it under wraps. Diet looks good but its hard to tell without seeing what your looking like haha. Have you implemented any refeeds yet on a weekly basis or do you not think you need them yet. Keep pushing bro before you know it the lights will be hitting you and its gonna be your time

[djkenny]

Pics? Or are you keeping it under wraps. Diet looks good but its hard to tell without seeing what your looking like haha. Have you implemented any refeeds yet on a weekly basis or do you not think you need them yet. Keep pushing bro before you know it the lights will be hitting you and its gonna be your time

Ha, nah bro I'm trying but I dont have my frikken cord for my camera to upload pics at school, I gotta wait till I go home this weekend :(

Refeed? I am not sure I know what these are, still very new to this stuff lol. Wish you were doing this show too man, are you going to it?

[mattjansen]

Ha, nah bro I'm trying but I dont have my frikken cord for my camera to upload pics at school, I gotta wait till I go home this weekend :(

Refeed? I am not sure I know what these are, still very new to this stuff lol. Wish you were doing this show too man, are you going to it?

Yeah I will definitely be there i got a buddy that is competing in it. A refeed is a scheduled higher carb/lower protein day usually with some faster digesting cards thrown in to spike your metabolism and make sure that it doesnt slow down too much in order to continue to purn fat. Another way of looking at it is a clean cheat day with everything still measured out with all clean foods. For example last year I started adding in a refeed at 9 weeks out and went to two refeeds a week by 7 weeks out that fell on Mondays and Thursdays for me which was Legs and Back. Mine last year consisted of Oats, cream of rice and honey, and larger amounts of sweet potatoes than what i would have on a normal day.

[djkenny]

Thanks Matt! That makes a lot of sense, I am doing that today which for me is shoulders.

CARDIO/ABS am

two cups of coffee, then 10 minutes of interval training on the bike and 2 minute warmup with 5 minute cool down.
ab machine, 4 sets
leg raises, 4 sets
crunches with weight, 4 sets

Shoulders tonight and having my first refeed day.

[djkenny]

SHOULDERS AND TRAPS

Barbell military press 4 sets
Side laterall raises 4 sets
machine military press 4 sets
cable side raises 4 sets
upright rows 4 sets
rear delt flys 4 sets

barbell shrugs 4 sets
dumbell shrugs 4 sets

MACROS
Cal 1964
fat 33.9
carb 248
pro 178

First refeed day. Felt good to get the extra carbs, had an upset stomach tonight though and missed my casein shake so I was a little under my protein for today. No worries, back to normal diet tomorrow and looking forward to killing back!

[djkenny]

FINALLY GOT PICS UP

Well I fell off the posting on here....Schools gotten crazy, working, dieting, lifting, cardio, social life (whats left of it) etc...

So Ive made awesome gains so far, down to 186 from 199 and a TON leaner. Quads have some feathering, not dominate yet but will def get better with dieting.

Here are some pics from about a week and a half ago (I was about 10 weeks out) and 195ish

[djkenny]

Here is some from today, 8.5 weeks out, 5'10 186 after a chest workout

Its hard to tell, but my quads getting some striations on the outside sweep (or whatever you call it). Its a big deal to me lol

[FB#35]

Here is some from today, 8.5 weeks out, 5'10 186 after a chest workout

Its hard to tell, but my quads getting some striations on the outside sweep (or whatever you call it). Its a big deal to me lol

Looking pretty big man. Not sure about where you should be in regards to the conditioning since I'm getting ready for my first show as well. Maybe slightly behind? or that just might be compared to some of the crazy shredded guys on here... who knows.

Keep up the good work man

[djkenny]

Looking pretty big man. Not sure about where you should be in regards to the conditioning since I'm getting ready for my first show as well. Maybe slightly behind? or that just might be compared to some of the crazy shredded guys on here... who knows.

Keep up the good work man

Yea dude, been hesitant on the cardio because I drop weight so fast. Will definately be bumping it up a notch soon. Thanks though!

[thebigchamp]

Yea dude, been hesitant on the cardio because I drop weight so fast. Will definately be bumping it up a notch soon. Thanks though!


Do morning cardio;

you won't lose muscle at all. Do only 20 minutes a day. You'll see how good it is. I promise.

[Warrior9]

Do morning cardio;

you won't lose muscle at all. Do only 20 minutes a day. You'll see how good it is. I promise.

i dont know if i agree with anything you just said.
morning cardio doesnt necessarily mean he wont lose muscle, losing muscle is all in the macros and how quickly he loses weight. and just because 20 minutes a day worked for you, doesnt mean it will work for him.

[thebigchamp]

i dont know if i agree with anything you just said.
morning cardio doesnt necessarily mean he wont lose muscle, losing muscle is all in the macros and how quickly he loses weight. and just because 20 minutes a day worked for you, doesnt mean it will work for him.

I know he must re-think all his life before doing this (elevator music turning up...)

but the fact is that my diet was pretty average and I went from 73% muscular to 75% and decreased my body fat from 20% to 11% just by doing morning cardio, just by walking nicely every morning without rush.

I'm pretty sure he knows a lot about diet, and, knowing so much, I'm sure he would not lose muscle either and would get ripped as fu.ck.

[djkenny]

Have increased cardio to 3 days a week, 2 low intensity and one high. Been lifting everyday and hitting my macros almost perfect! Thanks guys for your input and for reading my journal. I am open to all and any help so again, thanks for any advice you have.

Here are some pics I took around 6 weeks out..

Oh and I just made a twitter so shameless plug, follow me on twitter @nattytilldeath

[zbert]

definitely will be following, you have some serious mass bruh.

[djkenny]

definitely will be following, you have some serious mass bruh.

Thanks dude! Trying to get on your level!

[zbert]

thanks man, but you have surpassed my level bruh.
are you planning on doing any comps in GA? i think i might hit up the southern isles this year

[djkenny]

thanks man, but you have surpassed my level bruh.
are you planning on doing any comps in GA? i think i might hit up the southern isles this year

Yea I am actually, I can no longer afford to travel to Ohio at the moment so I am doing the SNBF show in Gwinnet April 9th.

The southern isles? I haven't heard of that, is that NPC?

[zbert]

yea traveling to Ohio from GA can definitely be expensive man.
No, its a local organization

[djkenny]

Weighed in at 175.6 this morning, about .4 pounds down from yesterday. Getting very lean and hopefully will start to increase my macros soon till the show.

Had my first meal then HIIT training with some ab ripper x.

Here are my macros for today hit through 5 meals and 0 shakes! All whole foods baby!!

Total 2,330 48.1 176.2 282.0


Today is an off day from lifting and it is much needed. My legs are very very sore. Looking forward to resting!

[jaredmus]

Weighed in at 175.6 this morning, about .4 pounds down from yesterday. Getting very lean and hopefully will start to increase my macros soon till the show.

Had my first meal then HIIT training with some ab ripper x.

Here are my macros for today hit through 5 meals and 0 shakes! All whole foods baby!!

Total 2,330 48.1 176.2 282.0


Looks good
Let me tell ya man real full and big for a natural 22 also, I think you will do real well


Today is an off day from lifting and it is much needed. My legs are very very sore. Looking forward to resting!

Looks good
Let me tell ya man real full and big for a natural 22 also, I think you will do real well