The Push: Eric Helms 2011 Contest Season

[juliacheh]

I'm glad you liked, and my glute lines are excited for you!....wut?



Gotta love these male bodybuilding jokes.
:D

[ch3v3ll3]

Late to the party, but subbed.

Mirin' them hypertrophy leg workouts. Strong stuff Eric!

[Bnizzle163]

Hey, Eric. Are you full-blown vegetarian now, or is it only during prep when your fats are real low? I remember you eating a ton of chicken breast, rice cakes and better n' pb back in 09 ;).

I know I have my days where I'll like like 5-6 days straight without meat, but then I just crave meat... love the meat (no homo)

[Quelly]

Gotta love these male bodybuilding jokes.
:D
lol

Late to the party, but subbed.

Mirin' them hypertrophy leg workouts. Strong stuff Eric!
Thanks! Glad to have you aboard!

Hey, Eric. Are you full-blown vegetarian now, or is it only during prep when your fats are real low? I remember you eating a ton of chicken breast, rice cakes and better n' pb back in 09 ;).

I know I have my days where I'll like like 5-6 days straight without meat, but then I just crave meat... love the meat (no homo)
Yeah I'm all the way, since 2010 mid year I think

[J_Bo]

^^^ So then does most of your protein come from your carb sources?

IIRC You do eat egg whites, though... so is that it? Egg whites and secondary protein sources, or do you drink a few shakes a day?

[toddbz]

So allll this time you say what you weight down to the .10 of a lb, but now...nooooo
I'm gonna say 177.8. High or low? ;P

[Quelly]

^^^ So then does most of your protein come from your carb sources?

IIRC You do eat egg whites, though... so is that it? Egg whites and secondary protein sources, or do you drink a few shakes a day?
I eat dairy and eggs so no my protein does not come from my carb sources, every meal is either a fat free or low fat greek yogurt, or a fat free tub of ricotta, or egg whites/eggs combination, and I also eat whey crisps, which are little balls of whey protein that are great for like having as cereal with almond milk or mixing into things.

So allll this time you say what you weight down to the .10 of a lb, but now...nooooo
I'm gonna say 177.8. High or low? ;P
low :)

[COZ999]

damnit I hate it when I accidentally unsubcribe to a thread. I just thought you hadnt updated in awhile. I AM BACKKKKKKKKK!

[Quelly]

damnit I hate it when I accidentally unsubcribe to a thread. I just thought you hadnt updated in awhile. I AM BACKKKKKKKKK!

glad to have you brother :)

[Quelly]

Intro

Just got an email back from Dr. Baar at UC Davis. We're going to be meeting up to discuss possible tracks for me as a PhD student there, he is the faculty member whose interests really coincide with mine, he is researching muscular hypertrophy and muscle plasticity in response to resistance training...I am stoked! I'm going to read over everything he's published before we meet! He said he doesn't have funding right now for another student, but then again I won't be applying until fall 2012, so we'll just have to keep our fingers crossed.
Had a great workout today, and man, when I do curls and lateral raises in a tank top these days its getting scary! Waist up is pretty damn dialed, now all that's left is down low :)
I'm excited and VERY motivated, still loving sheiko too, today was a bench marathon!

Nutrition

40/150/220

Training

Weights: Sheiko 29 workout 3 of 12 (warm ups excluded)

Bench press
140 x 5
165 x 5
195 x 5
205 x 3 (2 sets)
220 x 2 (2 sets)
205 x 3 (2 sets)
195 x 4
165 x 6
140 x 8

Squat
205 x 5
245 x 4 (2 sets)
285 x 3 (2 sets)
305 x 3 (5 sets)

DB Bicep Curls, alternating
45's x 8 (2 sets)
Straight Bar Curls
60lbs x 16

DB Lateral Raises, strict
35's x 8 (2 sets)
25's x 16

Debrief

today was not a new low and I was 179.2, hows that for a hint todd?

[Frankdaddy]

That sounds super spectacular to meet that professor and possibly get into a program like that. Also glad you are enjoying sheiko, after a couple of weeks most feel the "fun" a bit more...congrats on the low weigh ins, maybe a pic when you hit 177-178 on the high days? :D

[wheathins]

I eat dairy and eggs so no my protein does not come from my carb sources, every meal is either a fat free or low fat greek yogurt, or a fat free tub of ricotta, or egg whites/eggs combination, and I also eat whey crisps, which are little balls of whey protein that are great for like having as cereal with almond milk or mixing into things.

low :)

hey Eric, where can one find such a thing as 'whey crisps', do you make them yourself or are they at your local grocery? Thanks bud!

Man I just realized how much I've been asking of you lately... squat critiques, food ?'s... if there's anything I can ever assist you with please don't hesitate lol

[CklueD]

hey Eric, where can one find such a thing as 'whey crisps', do you make them yourself or are they at your local grocery? Thanks bud!

Man I just realized how much I've been asking of you lately... squat critiques, food ?'s... if there's anything I can ever assist you with please don't hesitate lol
I'm thinking this might be it.
http://www.bodybuilding.com/store/bpt/wheycrisps.html

It looks interesting.. how does it taste when mixed with cereals?

[Quelly]

That sounds super spectacular to meet that professor and possibly get into a program like that. Also glad you are enjoying sheiko, after a couple of weeks most feel the "fun" a bit more...congrats on the low weigh ins, maybe a pic when you hit 177-178 on the high days? :D
I'm gonna get some pics up this saturday, I'm meeting up with Jeff for posing! :)

hey Eric, where can one find such a thing as 'whey crisps', do you make them yourself or are they at your local grocery? Thanks bud!

Man I just realized how much I've been asking of you lately... squat critiques, food ?'s... if there's anything I can ever assist you with please don't hesitate lol
My boy got the link below...but methinks maybe google could help you just as much as me on that front ;)

As far as helping me out....it looks like I'll probably have to take General Chemistry, Organic Chemistry, Physics, and an advanced Biology Class at the JC WHILE I'm diong my Master's Degree for the next year, so yeah you can help, I need somebody who is good at science though ;)

I'm thinking this might be it.
http://www.bodybuilding.com/store/bpt/wheycrisps.html

It looks interesting.. how does it taste when mixed with cereals?

Barb says really good....I don't know because on 150g of carbs I don't fux with cereals, I normally eat it plain or with almond milk as cereal

[Quelly]

So, after explaining my plan to my wife to take Trigonometry, Physics, Calculus for life sciences, General Chem 1 and 2 with lab, Organic Chem with Lab, and General Bio 1 and 2 with lab while doing my Master's she promptly called me crazy, smacked me around, and reminded me that I'm really stupid sometimes lol. She pointed out that 3DMJ is growing and I barely have time as it is while also teaching at Bryan College.
She then asked me why I felt it necessary to start my PhD in fall 2012 RIGHT after I finish my MS. After not really knowing why, and her pointing out that GRE scores last 5 years and letters of recomendation don't expire and considering Dr. Baar doesn't even have funding for another student currently, I decided she's probably right...lol
So, I'm probably going to be spending a year of masochism taking those classes by themselves at the JC and then applying Fall 2013 for my PhD...yeah I suppose that's more reasonable lol

In the meantime though I'm going to study my ass off for my GREs, and then try to walk away with a 4.0 in my MS in Exercise Science over this next year, and then do the same in my year of studying at the JC.

[Shazriki]

Sounds like you're applying the same approach to education as you are to bb'ing: it's a marathon not a sprint. Just FYI I believe it took my father something like 4-5 years before he got around to completing and defending his doctorate thesis, so if you wanted to start your PhD before 2013 (if there were places available) it's not like you would be under any time pressure to bang out your research in a limited timeframe... unless your professor was one of those types that demands to put work out just for the sake of getting more publications...

Can't help you with any bio/chem related stuff but physics and calculus are my life when I'm at university lol, so if you get stuck let me know.

[wheathins]

My boy got the link below...but methinks maybe google could help you just as much as me on that front ;)

As far as helping me out....it looks like I'll probably have to take General Chemistry, Organic Chemistry, Physics, and an advanced Biology Class at the JC WHILE I'm diong my Master's Degree for the next year, so yeah you can help, I need somebody who is good at science though ;)

haha yea my laziness took over me when I posted that, about 2 minutes later I said 'wtf, I'll just google em' and found out all about them - I hate when people ask questions that are so easily accessible using the internet... yet I find myself doing it often haha

Yeeeaaaaa about the sciences.... I'm afraid I can't help, I got my undergrad in law and justice studies :rolleyes: how's about if you're ever in Jersey then a FAT meal of your choice will be on me, sir.

[lakergreat1]

haha yea my laziness took over me when I posted that, about 2 minutes later I said 'wtf, I'll just google em' and found out all about them - I hate when people ask questions that are so easily accessible using the internet... yet I find myself doing it often haha

Yeeeaaaaa about the sciences.... I'm afraid I can't help, I got my undergrad in law and justice studies :rolleyes: how's about if you're ever in Jersey then a FAT meal of your choice will be on me, sir.

I have to say I enjoy Whey Crisps quite a bit since Eric recommended them. I put that **** on everything! Chocolate is all I've tried. Great quick way to hit your protein macros without egg whites or if no chicken is avail.

[Bnizzle163]

It's always good to have someone there to set you straight :). You are simply an over achiever. Nothing wrong with that. That's exactly the kind of dedication it takes to achieve success. Not only with school, but with this competitive season as well! But it's also a good thing to have someone there to smack you around when you're about to bite off more than you can chew lol.

I think it's cool that you're full blown vegetarian. What made you decide to make the switch? I eat vegetarian like meals a lot, but sometimes I just want a burger or a steak ;).

Have you had TJ's soyrizo yet? If not... Soyrizo + potato + eggs & cheese = :eek:

[toddbz]

today was not a new low and I was 179.2, hows that for a hint todd?

Yes...tease! ;P

Cool deal on the professor. If anything a great resource to just absorb from.

Yeah taking all those general ed classes, MS, prep, job(s), GRE prep, marriage. Not saying you couldn't do it, but it's a needless challenge to spread yourself that thin.

Trig ewww. Hated that class, and I'm a physics guy! lol

[CklueD]

Hey E! I think your wife is right to postpone PhD program until 2013. It's not possible to finish all the classes you listed in one year. It's not that you can't but it's just how the education system goes with all its prerequisites. For example organic chemistry, you need 2 semesters of general chemistry with lab before you can take it. 3 science classes per semester should be your maximum. Not necessarily because they're hard but you'll be spending a lot of time in the lab. 1 unit of lab is 3 hours.

So for general chemistry, you'll be in the lab for 6 hours a week. Not including the weekly reports you do outside the lab.

I have a deal for you, Eric. I'll teach you two years worth of chemistry if you prep me for contest next year. :P jk I know you'll do great with the classes!

[Quelly]

Sounds like you're applying the same approach to education as you are to bb'ing: it's a marathon not a sprint. Just FYI I believe it took my father something like 4-5 years before he got around to completing and defending his doctorate thesis, so if you wanted to start your PhD before 2013 (if there were places available) it's not like you would be under any time pressure to bang out your research in a limited timeframe... unless your professor was one of those types that demands to put work out just for the sake of getting more publications...

Can't help you with any bio/chem related stuff but physics and calculus are my life when I'm at university lol, so if you get stuck let me know.
Moses, the issue isn't how long it will take me to complete and defend, its more an issue that because the programs I'm trying to get into are not straight "exercise phys/science" and are through the UC Berkeley Integrative Biology PhD or through the UC Davis Mollecular Cellular and Integrative Physiology department, that you have to have a very strong base in the sciences to get in in the first place.
But, that being said Oregon State, Hawaii, or one of the Colorado Universities or USC Biokinesiology might take me as I am...we'll see, I'm still going to apply next fall, I'm just not expecting anything.

how's about if you're ever in Jersey then a FAT meal of your choice will be on me, sir.
Deal :)

It's always good to have someone there to set you straight :). You are simply an over achiever. Nothing wrong with that. That's exactly the kind of dedication it takes to achieve success. Not only with school, but with this competitive season as well! But it's also a good thing to have someone there to smack you around when you're about to bite off more than you can chew lol.

I think it's cool that you're full blown vegetarian. What made you decide to make the switch? I eat vegetarian like meals a lot, but sometimes I just want a burger or a steak ;).

Have you had TJ's soyrizo yet? If not... Soyrizo + potato + eggs & cheese = :eek:
Just an ethical thing. And believe it or not I'm not an overachiever, I'm just impatient ;)
Haven't tried the sorizo yet either

Yes...tease! ;P

Cool deal on the professor. If anything a great resource to just absorb from.

Yeah taking all those general ed classes, MS, prep, job(s), GRE prep, marriage. Not saying you couldn't do it, but it's a needless challenge to spread yourself that thin.

Trig ewww. Hated that class, and I'm a physics guy! lol
Yeah there really is no rush, the PhD might take as long as 8-10 years anyway so why quibble over starting fall 2012 or fall 2013 lol
And physics and trig guy is what I'll have to be lol

Hey E! I think your wife is right to postpone PhD program until 2013. It's not possible to finish all the classes you listed in one year. It's not that you can't but it's just how the education system goes with all its prerequisites. For example organic chemistry, you need 2 semesters of general chemistry with lab before you can take it. 3 science classes per semester should be your maximum. Not necessarily because they're hard but you'll be spending a lot of time in the lab. 1 unit of lab is 3 hours.

So for general chemistry, you'll be in the lab for 6 hours a week. Not including the weekly reports you do outside the lab.

I have a deal for you, Eric. I'll teach you two years worth of chemistry if you prep me for contest next year. :P jk I know you'll do great with the classes!
It won't be too bad, it would be CRAZY while doing my phd though, here's the current plan

Fall 2012
Trig
Chem 1st semester

Spring 2013
Chem 2nd semester
Bio 1st semester
Physics

Summer 2013
Short Survey of O Chem
OR
Bio 2nd semester

Fall 2013
Calc for life sciences
Short Survey of O Chem
OR
Bio 2nd semester

[SupaaJ]

But, that being said Oregon State, Hawaii, or one of the Colorado Universities or USC Biokinesiology might take me as I am.



We'll take ya open arms Eric (yeah bromo). :D

[zmcdole]

I gotta ask what your ethical reasons are for being a vegetarian. Just curious.

[B-Neva]

I gotta ask what your ethical reasons are for being a vegetarian. Just curious.

wow this is news to me. You mean you don't eat MCDONALDS?!?! You poor man

[chuckles_345]

Fall 2012
Trig
Chem 1st semester

Spring 2013
Chem 2nd semester
Bio 1st semester
Physics

Summer 2013
Short Survey of O Chem
OR
Bio 2nd semester

Fall 2013
Calc for life sciences
Short Survey of O Chem
OR
Bio 2nd semester


I took all of those during my first couple yrs of undergrad. Enjoyed some much more than others, but that combination of classes should give you a very good base knowledge heading forward. Personally, I'm glad I had a general science background (B.S. Biochemistry, M.S. Physiology) before getting into nutriton and exercise reserach so IMO you are doing the right thing.

[Lathareo82]

We'll take ya open arms Eric (yeah bromo). :DThis.

[CM82682]

E, awesome to see you are going to pursue a PhD at some point down the road. I myself went back to school last fall to hammer out 2 years of pre-req's (graduated with an english major) so I could move on to my MS in ex phys come next fall and like you hopefully move on to a PhD program sometime after that. I did have a couple things I wanted to add and ask you about. My current advisor gave me a piece of advice that you may find helpful...he told me that graduate studies arent about location or schools, and that I should worry much less about WHERE the school is and focus more on WHO I am studying under. I dont want to speak for or about Layne, but as far as I know he went to U of I so he could study under Dr. Layman and it wouldnt have mattered where Dr Layman was in the country, thats where Layne wanted to be...just some food for thought. Also, I know your doing your MS work at U of Cal Pennsylvania and the program doesnt require a thesis. From what I can tell most PhD programs like to see a thesis completed in a MS program (I could be wrong) so I would make sure to find out about it when looking at schools. The last thing I would want to see is someone as passionate as you be stuck on the outside looking in over something like that...maybe someday we'll have a huge meathead bb.com forum members lab crushing research somewhere with the likes of Jeremey, fahs, the wilson brothers, chuckles, Layne, you, and hopefully myself :)

[healthybodies]

Yeah I'm all the way, since 2010 mid year I think

Jelly of that Greek Yogurt supply in your fridge too. :D

[Quelly]

We'll take ya open arms Eric (yeah bromo). :D
glad to hear it :) my whole dad side of the fam is on the big island so they are pulling for UH

I gotta ask what your ethical reasons are for being a vegetarian. Just curious.

wow this is news to me. You mean you don't eat MCDONALDS?!?! You poor man
just not a fan of the farming industry's treatment of life

I took all of those during my first couple yrs of undergrad. Enjoyed some much more than others, but that combination of classes should give you a very good base knowledge heading forward. Personally, I'm glad I had a general science background (B.S. Biochemistry, M.S. Physiology) before getting into nutriton and exercise reserach so IMO you are doing the right thing.
Yeah I think its the right thing to do, but we'll see how it goes talking to the faculty and yeah that's the downside of having my BS in Sport Management: Fitness and Wellness, I got all the cool exercise science classes but jumped ahead of the heavy sciences. I got bio and A&P I & II, and I was good to go for the prereqs on the rest...but a PhD in physiology from an R1 school? Yeah...I need to go back a bit ;)

This.
I feel so welcome :)

E, awesome to see you are going to pursue a PhD at some point down the road. I myself went back to school last fall to hammer out 2 years of pre-req's (graduated with an english major) so I could move on to my MS in ex phys come next fall and like you hopefully move on to a PhD program sometime after that. I did have a couple things I wanted to add and ask you about. My current advisor gave me a piece of advice that you may find helpful...he told me that graduate studies arent about location or schools, and that I should worry much less about WHERE the school is and focus more on WHO I am studying under. I dont want to speak for or about Layne, but as far as I know he went to U of I so he could study under Dr. Layman and it wouldnt have mattered where Dr Layman was in the country, thats where Layne wanted to be...just some food for thought. Also, I know your doing your MS work at U of Cal Pennsylvania and the program doesnt require a thesis. From what I can tell most PhD programs like to see a thesis completed in a MS program (I could be wrong) so I would make sure to find out about it when looking at schools. The last thing I would want to see is someone as passionate as you be stuck on the outside looking in over something like that...maybe someday we'll have a huge meathead bb.com forum members lab crushing research somewhere with the likes of Jeremey, fahs, the wilson brothers, chuckles, Layne, you, and hopefully myself :)
Oh you're completely correct its about what research you're going for and the researcher, that's why I'm more hot on Davis now instead of Berkeley...its not really Davis, its Dr. Baar, he's studying muscle plasticity in response to resistance training and what makes muscle grow!!! SO COOL. But again, totally fine waiting since he doesn't have funding currently for me anyway. So it works out. And yeah, of course I would have a stronger chance of getting in with prior research experience, but its not like you can't get into a research heavy PhD program with just a BS, let alone an MS even if its not a research/thesis based one.

Jelly of that Greek Yogurt supply in your fridge too. :D
Yeah we got A LOT

[zmcdole]

Eric, I gotta agree with you on how things are handled in the farming industry. It sucks, but it's all about money just like anything else. If I could I'd catch or kill all my own meat. I'm an avid outdoors man and I love to hunt and fish. Not just for the sport of it, but for the opportunity to put meat on the table. Unfortunately, Vegas just isn't the best place to do much of any hunting or fishing.

[CM82682]

Oh you're completely correct its about what research you're going for and the researcher, that's why I'm more hot on Davis now instead of Berkeley...its not really Davis, its Dr. Baar, he's studying muscle plasticity in response to resistance training and what makes muscle grow!!! SO COOL. But again, totally fine waiting since he doesn't have funding currently for me anyway. So it works out. And yeah, of course I would have a stronger chance of getting in with prior research experience, but its not like you can't get into a research heavy PhD program with just a BS, let alone an MS even if its not a research/thesis based one.


I agree. Have you ever thought of asking Dr. Baar about any opportunities to volunteer in his lab in the upcoming years before you apply for the program. I figure it will help you on two fronts, you'll get that research experience to put you on a more level playing field with other applicants and it could help you build a working relationship with him which could go a long way during the application process.

[Quelly]

http://i4.photobucket.com/albums/y139/PIQUE7719/Helms/DSC00745.jpg
http://i4.photobucket.com/albums/y139/PIQUE7719/Helms/DSC00747.jpg
http://i4.photobucket.com/albums/y139/PIQUE7719/Helms/DSC00751.jpg
http://i4.photobucket.com/albums/y139/PIQUE7719/Helms/DSC00753.jpg
http://i4.photobucket.com/albums/y139/PIQUE7719/Helms/DSC00754.jpg
http://i4.photobucket.com/albums/y139/PIQUE7719/Helms/DSC00756.jpg
http://i4.photobucket.com/albums/y139/PIQUE7719/Helms/DSC00759.jpg
http://i4.photobucket.com/albums/y139/PIQUE7719/Helms/DSC00761.jpg

[Quelly]

http://i4.photobucket.com/albums/y139/PIQUE7719/Helms/DSC00762.jpg
http://i4.photobucket.com/albums/y139/PIQUE7719/Helms/DSC00765.jpg
http://i4.photobucket.com/albums/y139/PIQUE7719/Helms/DSC00766.jpg
http://i4.photobucket.com/albums/y139/PIQUE7719/Helms/DSC00770.jpg
http://i4.photobucket.com/albums/y139/PIQUE7719/Helms/DSC00772.jpg

[Quelly]

I agree. Have you ever thought of asking Dr. Baar about any opportunities to volunteer in his lab in the upcoming years before you apply for the program. I figure it will help you on two fronts, you'll get that research experience to put you on a more level playing field with other applicants and it could help you build a working relationship with him which could go a long way during the application process.

That is a great idea and exactly what I'll do when/if I can meet with him. That way I'll know at what point he has funding and I'll have a great in.

[Shazriki]

[IMG]http://i4.photobucket.com/albums/y139/PIQUE7719/Helms/DSC00770.jpg[/IG]


Torso is absolute insanity in this shot. Quads are jumping off the bone here too. Operation skinless freak looks to making awesome progress Eric!

[RunLiftStretch]

Don't you love when plans come together?! (Cue A-team music). Keep kicking ass!

[AustrianOakJr]

Looking good, dude. Starting to see the shred peaking through! Legs are freaking hyuuuuge.....especially from the rear. They are a touch soft though.....but you have a bit of time before your first. A few more weeks will probably bring them in nicely. Im getting excited for you, Eric. I really wanna see you scoop up that pro card. You got it in you.....you just have to keep grinding away.

[juliacheh]

Wow, legs are insane.

[Frankdaddy]

Wow upper body is just about dialed if not already, legs are on their way. I think jeff was right at his prediction in bodyweight. Bodyweight doesn't matter though, just getting peeled ;)

[lakergreat1]

http://dl.dropbox.com/u/23095556/Food%20Porn/June/Last%202%20weeks/coachedited2.jpg

"Yes, I know I am a genius, peeled, AND SEXY!!"

"Now drop those carbs and fats Mike!!"

[bwelch1985]

Holy sh*t dude! Is this is the first time you've ever taken update pictures in half-way decent lighting?! haha

You look fantastic man. Upper body is IN, glutes are fully boxed (I'm jelly) and the lower back is scary.

Honestly, your thighs are a visual mind-f*ck....they're definately on the way in, but you just don't see that kind of upper/lower contrast of detail and separation very often. The good thing is, your quads are huge and have phenomenal shape (I don't even have to mention the hams:eek:) so when they finally come the hell in, you'll be tough to overlook on stage. I WOULD NOT bet against you snagging a pro card at pretty much any show you compete in this year.

[YoMoMsB]

lookin juicy as fuk!

[ehlisl]

Man, did I miss the skin session at Jeffs!! :D

Looking great E! The pose that I can really see the difference is in your Quad and abs shot as well as your Hands on hips MM! Shows your great sweep and your chest improvements!

[Bnizzle163]

Big time improvements all around, dude! You've definitely added some quality size to your frame. And that waist :eek:. My blocky midsection hates you right now :p. I honestly think your arms have leaned out faster than in years past this time? Either that or you've added enough size where they just POP more.

Regardless, you look great dude and you're going to kill it! Next thing to pop up with be those glutes :D

[wrkoutfrq]

pretty much what everyone else has said lol. freaking jeally of dem wheels. your legs (and glutes) will be in before you know it. and then: domination...

[FATHER FLEX]

Quads have blown up! That was the biggest difference I saw :) 5 lbs Quelly!

[Big.Jazayrli]

dude! E! The difference between the last and this set of pics is phenomenal! great work my man!

[extremenergy3]

Looking legit :cool: Damn! Keep on beasting!

[Quelly]

hey thanks for all the kind words everybody....I think since I've got about 5lbs to go, that likely the July 9th show is just a touch too soon, I think August 6th it is as the season opener!

[MightyLo]

Looking Great Coach E!!! That X-mas tree is just NASTY!!!! And the Wheels are HYOOOGE!!

[Quelly]

Intro

Had a great workout and posing session at Jeff's on saturday. Still loving Sheiko, and Berto and Jeff think I'm ~5lbs from being nasty shredded, so we're talking a good 5-6 weeks most likely, so I think August 6th will definitely be the date I first step on stage :) I'm excited, I'm at that point where every little bit makes a big change, which is fun.
Right hammie after the drive to Jeff's was stiff and crampy but after the front squats felt a lot better, BUT i played it safe and didn't do any accessory work on it today.

Nutrition

40/150/220

Training

Weights: Sheiko 29 workout 4 of 12 (warm ups excluded)

Squats
205 x 5
245 x 5
285 x 3 (2 sets)
325 x 2 (5 sets)

Bench Press
140 x 5
165 x 5
195 x 3 (2 sets)
220 x 3 (5 sets)

Front Squats
185 x 3 (2 sets)
225 x 3 (2 sets)
245 x 2 (4 sets)

Standing DB Shoulder Press, myo reps (played with higher rep protocol today)
35's x 19
5 breaths between rest pauses, 5, 5, 5, 5, 5

Debrief

tomorrow I'm going to get in a bad ass cardio session, 10 15s/45s intervals, 5 min breather, 40min MISS, 5 1min/1min kettlebell swings intervals, STUBBORN FAT ATTACK!

[extremenergy3]

Nice sheiko'ing :p

I always found it weird that sheiko 29 included front squats for this one workout but never again for the rest of the routine... :confused:

[Rsardinia]

Dude, this side tricep looks sick w/ the Branch Warren-esque pose.

http://i4.photobucket.com/albums/y139/PIQUE7719/Helms/DSC00770.jpg

[CHRIS925]

Lookin' completely different from the last set of pics.. nice job

[Squizzzer]

tomorrow I'm going to get in a bad ass cardio session, 10 15s/45s intervals, 5 min breather, 40min MISS, 5 1min/1min kettlebell swings intervals, STUBBORN FAT ATTACK!

wow...lemme know how that goes...lol

Coin what you gotta do though....love it

[The Solution]

Upperbody is dialed in Eric, looking great for the final push before the stage. Your physique has improved 10 fold from last time on stage, just those stubborn ass legs of yours are the last to always come in. Keep pushing strong brother

[fltallpaul]

Solid forearm tan! Seriously though you look great!

[Frankdaddy]

Nice sheiko'ing :p

I always found it weird that sheiko 29 included front squats for this one workout but never again for the rest of the routine... :confused:

Each plan is a small, correct name if wrong, meso cycle or microcycle which is a periodization plan for short term progression, kind of something to focus on during short periods to maintain progression, and these can lead up to yearly progressions for ONE BIG PLAN called macrocycles. Most people choose to only do 1-2 sheiko cycles when they were made for that, but also yearly progression. Each cycle has a volume/intensity wave for progression and deloading more or less from each 4 weeks. Same goes for the exercises, it incorporates front squats over the course of time with long term progression, not short term like the main lifts are.


Lol sorry, just thought id be detailed best I can on why I think it does what it does.


Solid forearm tan! Seriously though you look great!

Pro tan practice im sure :)

[Quelly]

wow...lemme know how that goes...lol

Coin what you gotta do though....love it
wasn't too bad at all :) 1 interval session a week actually allows recovery and some good effort to get put in lol who knew?

and lol @ the forearm tan

[BaFtub]

Looking rather sexy there stud muffin. Aesthetics are out of this world by the way , with that said looking forward to you getting WTF shredded in the upcoming weeks.

props on the upcoming school sched. that is DETERMINATION.

[J_Bo]

Great Improvements! Upper body is THERE, coach! Lower body is coming together. Distinct Separation between Vastis Lateralis, Rectus Femoris, and Vastis Medalis. Strong edging on the glute-ham tie in (if that make sense). Now just waiting for thos glute striations to come in, and you'll be ON!

BTW, offseason was WIN. Shoulders, chest and back have thickened up noticeably from last contest season IMO!

[DREhova 87]

way improved on since last pics bro! What are the best things you picked up so far in this prep vs last prep

[Quelly]

Looking rather sexy there stud muffin. Aesthetics are out of this world by the way , with that said looking forward to you getting WTF shredded in the upcoming weeks.

props on the upcoming school sched. that is DETERMINATION.
thanks Brett, and its not that "upcoming" got a year of my masters degree from July 2011 to July 2012, just getting ahead of myself as always lol

Great Improvements! Upper body is THERE, coach! Lower body is coming together. Distinct Separation between Vastis Lateralis, Rectus Femoris, and Vastis Medalis. Strong edging on the glute-ham tie in (if that make sense). Now just waiting for thos glute striations to come in, and you'll be ON!

BTW, offseason was WIN. Shoulders, chest and back have thickened up noticeably from last contest season IMO!
Thanks man, and believe it or not, a few pics that I didn't post show some glute striations, I think my hams and quads will get fully separated and grainy after I have glutes....funny lol

way improved on since last pics bro! What are the best things you picked up so far in this prep vs last prep
More is less with regards to weight training and muscle maintenance, HIIT as the primary means of losing bodyfat is no more effective FOR ME at losing lower body fat that any other normal cardio. Making adjustments too early breaks my metabolism. 1 big weekly refeed is > 2 smaller ones. Low carb to high carb works great for keeping my met rate healthy and consistent fat loss, not so great for keeping my head in the right space...so use with caution and weigh the pros and cons...in 09 I was holding a crap ton of water from the stress of ridiculous training volume both cardio and weights, a healing hamstring tear and the stress of a new home, losing my father, losing other family members, almost losing my job, school, etc. etc. etc. And man I had inconsistent looks day to day, this time I look the same most of the time, just full or flat...so that's nice....also explains why I'm not 180 and shredded, I was 180 shredded and my ankles were bloated and my water balance was wacky in 09

[TQsmooth5]

I'd like to report a robbery.....

Eric, someone stole your legs from your last contest season and replaced them with enormous tree trunks!

Massive improvement man! Way to go!

[DREhova 87]

More is less with regards to weight training and muscle maintenance, HIIT as the primary means of losing bodyfat is no more effective FOR ME at losing lower body fat that any other normal cardio. Making adjustments too early breaks my metabolism. 1 big weekly refeed is > 2 smaller ones. Low carb to high carb works great for keeping my met rate healthy and consistent fat loss, not so great for keeping my head in the right space...so use with caution and weigh the pros and cons...in 09 I was holding a crap ton of water from the stress of ridiculous training volume both cardio and weights, a healing hamstring tear and the stress of a new home, losing my father, losing other family members, almost losing my job, school, etc. etc. etc. And man I had inconsistent looks day to day, this time I look the same most of the time, just full or flat...so that's nice....also explains why I'm not 180 and shredded, I was 180 shredded and my ankles were bloated and my water balance was wacky in 09

dude that seemed like a tough year. This prep must seem like paradise! :)

You adjustments seem very similar to mine. Looking forward to seeing you on dat dere stage soon.

[mattjansen]

Christmas in June on Quelly's back! Quad sweep even on your back shots is really impressive. Looking forward to August!

[Quelly]

I'd like to report a robbery.....

Eric, someone stole your legs from your last contest season and replaced them with enormous tree trunks!

Massive improvement man! Way to go!
thanks Tony, I think NOT tearing my hammie lol, and adding in hacks has really made a big difference :)

dude that seemed like a tough year. This prep must seem like paradise! :)

You adjustments seem very similar to mine. Looking forward to seeing you on dat dere stage soon.
toughest year of my life, glad its over but it also made me the man I am today in many ways

[SupaaJ]

Damn Eric, looking great, well on the way to stage lean.
Funny how your arms look bigger in the BDB because of the massive increase in separation. Upper body in general looks bigger than last set of pics. Dem dere aesthetics. :cool:

[toddbz]

Upper body is definitely there. I actually think your chest looks better now than last prep.

AND I think the shape of your legs looks better now than last time even when your quads had striations.

Well done my man!

[wrkoutfrq]

it's amazing what kind of effects stress can have on body dynamics, not just fat, but water, muscle, etc. sucks when you experience it first hand, but then again a leaning experience is just that

[rdrb]

How did you tear your hamstring last prep? :S

[Quelly]

I'm sorry if I'm remiss in posting over the next stint, my cat Milo (an indoor cat) got out, and has been missing for a day now, feels like a piece of my heart got torn out so I'm a little distracted.

In other news, needed some distraction today and did an AWESOME workout, felt a lot better afterwards mentally.

Squats, myo reps (yeah I know crazy)
295 x 10
15 breaths between sets, 3, 3, 3, 3, 3, 3, 3, 3, 3, 3, 3

I was an absolute pile of trashed sweat after getting a total of 43 reps in with 295, hurt so good.

Then:

Occluded Leg Curls
4 sets

Occluded Leg Extensions
4 sets

Occluded Calf Raises
4 sets



I needed some distraction...

[Eric-B]

oh man sorry to hear that..that's like one of my worst nightmares to come home and have a pet missing...terrible feeling. Really hope you find him and he's ok.

[CklueD]

Sorry to hear that man. I hope you find him quick.

[DREhova 87]

sorry bro...hope he returns. Best of luck.

[wrkoutfrq]

man that sucks... good luck finding your pet. losing one is like losing a best friend after a while.

on a side note sick workout!

[Shazriki]

Sorry to hear about your cat, hope you find her/him!

On a more positive note I can't believe you did myo-reps for squats... on a prep... with mental shiit going on... Then you followed in by occluded sets lol? With all the masochism these days, do people in the gym half-expect you to whip out a knife and start cutting yourself "just for the rush"?

Did you even have a spotter or are you hardcore like dat?

[juliacheh]

Sorry about your cat:(:(
Hope you'll find him soon.
Awesome squats.

[AustrianOakJr]

Geeze man...sorry about the cat. That sucks. They are smart animals though so he may find his way back yet. I hope he does.

On a happier note......AUGUST 6th! Yea buddy! That gives you some time to really dial in. You will be shredded to ribbons by then. I cant WAIT to see this.

[J_Bo]

I really hope Milo comes back. Pets are definitely a part of the family, and a lot of people don't understand that losing one can feel the same as losing a family member. In all honesty, I'd probably as sad if my dog died than if one of my friends died. Afterall, the pet affects every day of your life.

Cats are survivors, though so I'm sure he'll be alright. Just hope he comes back when he gets hungry.

BTW... you're like a mad scientist with your myo/occlusion workouts! Those myo squats looked INTENSE.

[ch3v3ll3]

Man, that sucks about Milo. I'm sure he/she will come back. Cats are pretty damn smart.

On a happier note, looking insane man. Aestheticz for sure.



http://i4.photobucket.com/albums/y139/PIQUE7719/Helms/DSC00761.jpg

This smirk had me laughing. Caption ready.

ht tp://memegenerator.net/instance/8367287

[B-Neva]

Sorry about your cat, I know how you feel! My dog used to always get out and run off somewhere.

[Quelly]

Thanks for all the kind words guys and well wishes, I know I'm not posting much but know it is appreciated, just kinda have the winds out of my sails lately.

[Quelly]

Holy relief batman! He came scratching at the back door today, oh my god I feel like a weight has been lifted off my chest!

Thank you so much everyone for your well wishes, and I have to say I feel so blessed with regards to my friends, Todd and Sarah and Jeff and Jhanna drove a long way to help us search, Brad and Jamie are staying with us tonight and they drove around looking, and so many positive thoughts and words...I feel blessed.

BTW they both have collars now, and we are getting a new lock installed on the door lolol

[Shazriki]

Holy relief batman! He came scratching at the back door today, oh my god I feel like a weight has been lifted off my chest!

Thank you so much everyone for your well wishes, and I have to say I feel so blessed with regards to my friends, Todd and Sarah and Jeff and Jhanna drove a long way to help us search, Brad and Jamie are staying with us tonight and they drove around looking, and so many positive thoughts and words...I feel blessed.

BTW they both have collars now, and we are getting a new lock installed on the door lolol

Awesome, you can sleep in peace now and get back to the grind! :D Thanks for the papers as well dude!

[Fire8085]

Great improvement all around...legs are very noticeably improved.

[bwelch1985]

Great news Eric! So glad he's ok:)

[fltallpaul]

Glad your cat is ok, i would be inconsolable if one of my pets went missing so its great to hear your back to your old self.

Check my video when you get a chance...
http://forum.bodybuilding.com/showthread.php?t=117842361&page=68

[juliacheh]

Good news:)

[toddbz]

Milo...little sum beatch!!

How the hell did he even get out? For a while there I thought that Bucky murdered then hid his body. Bucky was being super drooly sweet when we where there. So I knew something was up. Shoot he let me touch his feet!

Milo...he's probably got a tattoo and is smoking now huh?
Thug cat slingin gat

[SupaaJ]

Sneaky lil cat! Glad he came back to his home.

The prep goes on, friend in tow! :)

[DREhova 87]

Good news Eric! Glad you found your pussy ;) LOL... I had to say it...haha.

I remember when my cat used to leave for a day or two...it was like losing a brother or something. Now we have a dog...but still attatched to it like was another kid in the house.

[Quelly]

Intro

Life is good. God I can't even explain the relief now that we have Milo home. I was stuck in limbo emotionally. So glad it's over.
The loomis fam stayed with us last night because they were going to some nascar parade and race thing here in town today, so that was really nice to see them and Brad and I got in a great workout.
Been killing it lately in the gym, believe it or not, after that brutal myo rep squat session followed by occlusion, I decided to do some stubborn fat cardio the very next morning. 5 sprints outside 10-15sec sprint 40-50sec walk back, rested for just about 5 minutes, then did 20 mins of LISS/MISS then did 8 minutes of 1min run/1min power walk intervals to finish it off. So yeah snuck in some more cardio and got in a sheiko session today. I was sore going into it but nearly as bad as I'd thought, weights felt light!

Nutrition

40/150/220

Training

Weights: Sheiko 29 workout 5 of 12 (warm ups excluded)

Deadlifts, pause at knees then pull through
250 x 3
300 x 3
350 x 3 (2 sets)
375 x 2 (4 sets)

Bench Press
140 x 6
165 x 6 (2 sets)
180 x 6 (4 sets)

Deadlifts from blocks, bar at mid shin
275 x 4
325 x 4
375 x 4 (2 sets)
400 x 4 (4 sets)

Barbell Curls
95 x 10, 10, 8

Cable Lateral Raise
30 x 12, 10

Barbell OHP
135 x 5
95 x 10

Debrief

179.0 the last two days, hopefully we'll see a decent drop tomorrow or we might have to make an adjustment to keep things rolling.

[wrkoutfrq]

great to hear you're back on it hardcore. for some reason i make it a point to be an idiot and do HIIT on days after i hit legs. i dunno why, because my hammies get remarkably sore pretty easy, and it makes it hella hard to do. point being, i feel ya on the cardio pain lol

[Quelly]

great to hear you're back on it hardcore. for some reason i make it a point to be an idiot and do HIIT on days after i hit legs. i dunno why, because my hammies get remarkably sore pretty easy, and it makes it hella hard to do. point being, i feel ya on the cardio pain lol

what you mean "back at it" I never left! My child went missing, I was stressed and sad...I still killed the gym and nailed my diet, aint **** changed brother. I don't let life's ups and downs get in the way of my goals...EVER. That just adds to life's downs namean?

[woofman81]

Always love browsing your thread Eric. Between you, Layne, and the rest of the 3DMJ crew, I learn so much by following all of you guys. Such inspiration.

Starting tomorrow, it looks like we'll be on the same macros (40/150/220).

I'm also glad you touched on Yohimbine HCL. I just recently bought some to help with my stubborn lower body fat. Not sure if I'll buy another bottle though once it's gone after hearing your thoughts. I just know it's really popular with the Scivation crew so I wanted to try it out.

[Quelly]

Always love browsing your thread Eric. Between you, Layne, and the rest of the 3DMJ crew, I learn so much by following all of you guys. Such inspiration.

Starting tomorrow, it looks like we'll be on the same macros (40/150/220).

I'm also glad you touched on Yohimbine HCL. I just recently bought some to help with my stubborn lower body fat. Not sure if I'll buy another bottle though once it's gone after hearing your thoughts. I just know it's really popular with the Scivation crew so I wanted to try it out.

Glad to help, and yeah no problem, honestly if anyone wants to learn the ins and outs of how to utilize YHCL and when to use it, get Lyle's Stubborn Fat Solution, VERY informative, even if you aren't one of the people who will really benefit from it. And I really do think for most people, men especially, its not needed.

[wrkoutfrq]

what you mean "back at it" I never left! My child went missing, I was stressed and sad...I still killed the gym and nailed my diet, aint **** changed brother. I don't let life's ups and downs get in the way of my goals...EVER. That just adds to life's downs namean?
haha yeah i gotya... but at least it's good to have that stress gone! brb decreasing dem cortisolz

[toddbz]

what you mean "back at it" I never left! My child went missing, I was stressed and sad...I still killed the gym and nailed my diet, aint **** changed brother. I don't let life's ups and downs get in the way of my goals...EVER. That just adds to life's downs namean?

Shhhh you went TO the gym so you didn't stay all pent up.

Tell you what though. That park right next to your house is about tailor made for intervals.

[Quelly]

Shhhh you went TO the gym so you didn't stay all pent up.

Tell you what though. That park right next to your house is about tailor made for intervals.

yeah i did some on wednesday in the park :)

[Quelly]

So now that I'm truly within striking range of my best ever conditioning and physique I've figured out my schedule, I even bought tickets to Boise for the NGA show on August 27th and got time off work so it's happening for real, and the promoter is taking care of my entry fee on August 6th in Windsor, so its DEFINITELY real. Bold shows I'm definitely doing, shows with (only if needed) are ones I'll do if I don't win the overall in a show of the same org. beforehand.

Aug 6th Windsor CA ABA
Aug 13th Reno NV ABA (only if needed)
Aug 27th Boise ID NGA
Sep 10th USPA Raw Powerlifting Meet in Grass Valley CA
Sep 17th Oakland CA ABA (only if needed)
Sep 24th Sacramento CA INBF (although promoter may cancel it)
Oct 1st San Francisco CA NPC with the boys!
Oct 8th Twin Falls ID NGA (only if needed)
Oct 15th Ogden UT NGA (only if needed) OR Oct 15th Sacramento CA ABA (only if needed)
Oct 22nd Yuma AZ ABA (only if needed)
Nov 5th Los Angeles CA ABA (only if needed)

so no matter what I'm going to be doing my thing in a speedo through Oct 1st. After that, hopefully I'm donzo...because if I'm not it means I been getting slapped around on stage lol

[J_Bo]

That's a ton of shows, but I'm sure you won't end up having to do most of them ;)

[toddbz]

Is the Sept 24th show Bob & Tina's?

You HAVE TO win the Aug 27th show!!! That's my birthday. No pressure...I'm only turning 40...not like it's a big deal ;P

Super Duper Team BK!!

[Quelly]

That's a ton of shows, but I'm sure you won't end up having to do most of them ;)
Let's hope not!

Is the Sept 24th show Bob & Tina's?

You HAVE TO win the Aug 27th show!!! That's my birthday. No pressure...I'm only turning 40...not like it's a big deal ;P

Super Duper Team BK!!

No Bob and Tina's is on the 16th of July, Berto will be doing it as a pro though! And I'll see what I can do for you b-day bud ;)

[DREhova 87]

I already bought my tickets for the OCTOBER 1st show. oh yea!

[adamrochester]

thought id post it here to

if i upload a vid of my next dead session next tuesday and put it in my log can you check my form mate ?



p.s new pics looking good bro !

[Quelly]

thought id post it here to

if i upload a vid of my next dead session next tuesday and put it in my log can you check my form mate ?



p.s new pics looking good bro !

of course just shoot me a link in here or via pm when its up

[Quelly]

So now that I'm truly within striking range of my best ever conditioning and physique I've figured out my schedule, I even bought tickets to Boise for the NGA show on August 27th and got time off work so it's happening for real, and the promoter is taking care of my entry fee on August 6th in Windsor, so its DEFINITELY real. Bold shows I'm definitely doing, shows with (only if needed) are ones I'll do if I don't win the overall in a show of the same org. beforehand.

Aug 6th Windsor CA ABA
Aug 13th Reno NV ABA (only if needed)
Aug 27th Boise ID NGA
Sep 10th USPA Raw Powerlifting Meet in Grass Valley CA
Sep 17th Oakland CA ABA (only if needed)
Sep 24th Sacramento CA INBF (although promoter may cancel it)
Oct 1st San Francisco CA NPC with the boys!
Oct 8th Twin Falls ID NGA (only if needed)
Oct 15th Ogden UT NGA (only if needed) OR Oct 15th Sacramento CA ABA (only if needed)
Oct 22nd Yuma AZ ABA (only if needed)
Nov 5th Los Angeles CA ABA (only if needed)

so no matter what I'm going to be doing my thing in a speedo through Oct 1st. After that, hopefully I'm donzo...because if I'm not it means I been getting slapped around on stage lol

okay...so the sep 24th INBF show is officially cancelled...that's crazy...NO INBF shows AT ALL on the west coast at all this year....Arizona, cancelled, san diego cancelled, sacramento cancelled....damn

BUT, ABA/PNBA Team USA is in Las Vegas same day...so I'll probably either do it as an amateur OR as my first pro show ever, and get my butt kicked lol!

[COZ999]

okay...so the sep 24th INBF show is officially cancelled...that's crazy...NO INBF shows AT ALL on the west coast at all this year....Arizona, cancelled, san diego cancelled, sacramento cancelled....damn

BUT, ABA/PNBA Team USA is in Las Vegas same day...so I'll probably either do it as an amateur OR as my first pro show ever, and get my butt kicked lol!

stepping on stage as a pro the same year you win your card is a bold mood and I think you are just the man for the job! GO and get that card E! I think it would be awesome to do a few PNBA shows together

[Eric-B]

wow that's quite the list of options...wish we had that much to choose from around here. Should be fun! (and successful) ;)

[Quelly]

wow that's quite the list of options...wish we had that much to choose from around here. Should be fun! (and successful) ;)

Might sound like a lot of options but for like half of them its a 6+ hour drive...for the idaho its 9 hours and I got cheap flights instead...but...there actually are a TON of NANBF/OCB shows around here, so its not bad

[adamrochester]

of course just shoot me a link in here or via pm when its up

thanks bro appreciate it heaps !

[wrkoutfrq]

man thats a long time to be in competition shape! gonna be a great run though, i know you'll have that pro card easy

[dishalish]

Finally found my way to the thread! Just saw how many shows you are looking at.....dear lord. That's just nucking futs!

[Shazriki]

Lol now we know why the log is entitled "The Push" :D

[Big.Jazayrli]

Nov 5th Los Angeles CA ABA (only if needed)



I vote you do this show and we can both do it! motivation!

[Quelly]

thanks bro appreciate it heaps !
you got it

man thats a long time to be in competition shape! gonna be a great run though, i know you'll have that pro card easy
never easy....never easy brother....been close already, and THAT wasn't easy...hell if it was easy it wouldn't be worth going for!

Finally found my way to the thread! Just saw how many shows you are looking at.....dear lord. That's just nucking futs!
Glad to have you! And not planning on doing them all unless I HAVE to lol

Lol now we know why the log is entitled "The Push" :D
I'm coming for it baby :)

I vote you do this show and we can both do it! motivation!
If I have to do it, I'm there! But hopefully not! That'll be my LAST chance this year

Aware me on ABA/PNBA? Is this a good natty org? Good testing policies?
ehh

[Quelly]

Intro

Crazy motivated in the gym knowing that 3DMJ fam: Brett, Sean and Eric were battling it out at the herc, and that some other guys from the boards were doing there thing on stage today too. Great sheiko workout! Afterwards my mom stopped by and me barb and her saw green lantern after grabbing outback. I had a 7oz sirloin, cooked without butter, broccoli steamed without butter, a house salad w/o cheese or croutons, and I brought walden farms, and a couple of coke zeros. Low balled my macros just a hair on fat and protein in case it was more than 7oz and called it good :)

Nutrition

40/150/220

Training

Weights: Sheiko 29 workout 6 of 12 (warm ups excluded)

Squats
205 x 5
245 x 4
285 x 3 (2 sets)
325 x 2 (5 sets)

Lat Pulldowns, myo reps
130 x 10 activation
10 breaths between rp series, 3, 3, 3, 3

Calf Raises, myo reps
270 x 11 activation
10 breaths between rp series, 4, 4, 4, 4, 4

Squats
205 x 5
245 x 5 (2 sets)
285 x 4 (4 sets)

Bench Press
140 x 6
165 x 6
195 x 3 (2 sets)
220 x 2 (2 sets)
205 x 3
180 x 6
150 x 7

Debrief

No changes this week diet wise, hopefully its all 176-178 weigh ins

[devinh]

Was just doing a little catching up in here since I just got back from my vacation. I would absolutely lose my mind if my cat got out of the house. I aoat called in to work one morning recently because she didn't come down for breakfast before I left. I was searching the house in a frenzy for her. Luckily she was just hiding in the guest room for some reason that day.
Also, so glad to see you start getting on the stages. Best conditioning yet, and a whole mess of shows to dominate. Can't wait.

[Big.Jazayrli]

If I have to do it, I'm there! But hopefully not! That'll be my LAST chance this year


while I sincerely hope you succeed at an earlier show, it'd be cool to have someone at a show with me so I'm deeply hoping you end up coming to that one :P

[Quelly]

Was just doing a little catching up in here since I just got back from my vacation. I would absolutely lose my mind if my cat got out of the house. I aoat called in to work one morning recently because she didn't come down for breakfast before I left. I was searching the house in a frenzy for her. Luckily she was just hiding in the guest room for some reason that day.
Also, so glad to see you start getting on the stages. Best conditioning yet, and a whole mess of shows to dominate. Can't wait.
Yeah...we absolutely lost our minds lol....and yeah dude getting on stage soon, less than 6 weeks :eek:

while I sincerely hope you succeed at an earlier show, it'd be cool to have someone at a show with me so I'm deeply hoping you end up coming to that one :P
Hey dude, I'm sure one of us will get down there, or at least do our best!


In other news

My thoughts on protein: http://www.3dmusclejourney.com/2011-06qa.php

[Quelly]

Intro

Got a great upper body hypertrophy session in with Barb, she's doing SO great reversing. She was on 2 a day cardio with her macros at 30/100/130 6 days a week and one day at 30/250/130, lowest weigh in was 114.4....

NOW, she's at 45/175/130 6 days a week, 2 cardio sessions per WEEK, and one FREE DAY/week (only one restaurant trip allowed on that day though), and her weight is....*drum roll*....114.8 :eek:

Yeah and it's all glycogen and fullness lol, she's a metabolic machine but more importantly sticking to the plan! Inspiring!

Got her on a sick squat specialization cycle....squats 3x/week, front squats 1x/week....LOW volume each day, but high intensity...we gonna get her squatting like 150-160 @ 115 in a few months I think, currently best is 140 @ 114

Nutrition

40/150/220

Training

Upper Hypertrophy

Incline Bench Press, myo reps
170 x 9 activation set
10 breaths between RP sets, 3, 3, 3, 3,

HS Row, myo reps
3pps x 9 activation set
10 breaths between RP sets, 3, 3, 3, 3,

DB Lateral Raises
30's x 15, 12, 10

HS Lat Pull Over, myo reps
2pps x 10 activation set
10 breaths between RP sets, 3, 3, 3, 3,

DB Shrugs
110's x 15, 12, 10

Occluded Bicep Curls
4 sets
Occluded Tricep Extensions
4 sets

Debrief

looking leaner...things are going well, legs are still behind, but heck there aint much left to lose up top so I'm expecting big changes in the next 4 weeks....5.5 weeks out BTW :eek:

[nads786]

good protein article, it seems you end up with the same recommendations that Layne and Alan Aragon have (1gram x bw). What do you think of using lean bodyweight instead of simply body weight for protein recommendations? Since body fat has no need for protein.

Also have you done any articles on fat or carbs?

[Quelly]

good protein article, it seems you end up with the same recommendations that Layne and Alan Aragon have (1gram x bw). What do you think of using lean bodyweight instead of simply body weight for protein recommendations? Since body fat has no need for protein.

Also have you done any articles on fat or carbs?

I have, and my recs weren't exactly 1g/lb bw...they were 1.1-1.4 and then adjust based on surplus or deficit...but yeah, check out the article list on my science blog on the website, lots of articles

[dishalish]

Interesting read on the article, seems to be similar to a lot of the research and articles that I've come across more recently. Hopefully it opens up the eyes of some people, I know mine have been getting opened more and more lately. 'Bout to be the size of dinner plates!

And what is this occluded training that keeps popping up randomly here and there?

[wrkoutfrq]

Interesting read on the article, seems to be similar to a lot of the research and articles that I've come across more recently. Hopefully it opens up the eyes of some people, I know mine have been getting opened more and more lately. 'Bout to be the size of dinner plates!

And what is this occluded training that keeps popping up randomly here and there?
http://www.ironmanmagazine.com/index.cfm?page=article&go2=1489

there ya go ;)

[Quelly]

http://www.3dmusclejourney.com/jeff-alberts-blog/2011-contest-prep-week-30-fun-is-good

[andyboi]

http://www.3dmusclejourney.com/jeff-alberts-blog/2011-contest-prep-week-30-fun-is-good

that was such a good blog! Jeff's going to pass on the info on how to make those cakes.. mmmm

[juliacheh]

Got a great upper body hypertrophy session in with Barb, she's doing SO great reversing. She was on 2 a day cardio with her macros at 30/100/130 6 days a week and one day at 30/250/130, lowest weigh in was 114.4....

NOW, she's at 45/175/130 6 days a week, 2 cardio sessions per WEEK, and one FREE DAY/week (only one restaurant trip allowed on that day though), and her weight is....*drum roll*....114.8 :eek:



Interesting, I am at the same weight right now, different macros. Would love to see her pictures :) This is indeed great reverse dieting.

[Young9]

Eric great to hear things are coming along for you BUT Im even more stoked for Barb. From double days to 2 days a WEEK of cardio, more food, and maintaining her prep LOW! YESSSSS :) tell her HELLO for me will ya?

also so glad that Milo came back from his lil hood romp.

[toddbz]

also so glad that Milo came back from his lil hood romp.

Milo steppin out for some feline Team BK!!

[Big.Jazayrli]

man I love reading all these 3dmj articles. Seriously haven't missed one since I started prep :)

[Quelly]

Interesting, I am at the same weight right now, different macros. Would love to see her pictures :) This is indeed great reverse dieting.

http://a5.sphotos.ak.fbcdn.net/hphotos-ak-snc6/254898_231795930170088_100000190473830_1118212_614 4369_n.jpg

she's still in about that shape, and from your pics, you are a bit leaner than her I think, and btw she's 5'6, at 5'4, and the same weight and leaner....you ever think about hitting up the stage?

[Quelly]

Eric great to hear things are coming along for you BUT Im even more stoked for Barb. From double days to 2 days a WEEK of cardio, more food, and maintaining her prep LOW! YESSSSS :) tell her HELLO for me will ya?

also so glad that Milo came back from his lil hood romp.

Yeah she's kicking ASS on the reverse, and just told her Hello, she says it right back and smiled :) BTW, I think she'll be under 116 @ 200+ carbs soon

[Young9]

Yeah she's kicking ASS on the reverse, and just told her Hello, she says it right back and smiled :) BTW, I think she'll be under 116 @ 200+ carbs soon

I really would love to come kick it with you guys for a weekend and just lift eat and BS like the old days. Walks through the hood at midnight for some diet soda, waking up to 5 scales on the counter, and most of all, great company! BBing sleepovers FTMFW

[toddbz]

When we were over the other day Barb had full on veins through her chest. Don't ask me how I noticed that wonka wonka.

AND Jeff's back in that last blog pic is friggin crazy!!! That's so night & day it's not even comparable.

[Shazriki]

man I love reading all these 3dmj articles. Seriously haven't missed one since I started prep :)

This, except I have a bit of a backlog because I like to read the articles during quiet spells at the office. But lately it's been busy and I don't think people would understand me reading articles with pictures of men half naked and covered in bronze tan cream LOL

[juliacheh]

she's still in about that shape, and from your pics, you are a bit leaner than her I think, and btw she's 5'6, at 5'4, and the same weight and leaner....you ever think about hitting up the stage?

Thanks, Eric.
I just did this cut as a self-imposed challenge.
Never considered competing, but now I am..thinking about next year, probably INBF.
Barbara(?) looks awesome.
My macros now are 45 fat, 150 protein and 192 CHO.

[Quelly]

Thanks, Eric.
I just did this cut as a self-imposed challenge.
Never considered competing, but now I am..thinking about next year, probably INBF.
Barbara(?) looks awesome.
My macros now are 45 fat, 150 protein and 192 CHO.

barbara yup, and yeah i'm glad to hear you're considering it!

[Quelly]

Intro

Today was the first day where I REALLY felt like I was dieting. Lethargy rears its ugly head folks. I was draggin ass, but aint **** changed. 30min power walk post Caffeine, Synephrine and Yohimbine, then hypertrophy for my legs. Strength isn't going no where because I refuse to let it, and I really front loaded my calories today both pre and post to hopefully help me out recovery wise, also bout to hit up a 20-30min nap, that always helps...and thank god today no students just grading papers and working on curriculum at work.

Nutrition

40/150/220

Training

Lower Hypertrophy

Hack Squats, myo reps
4pps x 8 activation set
15 breaths between RP sets, 2, 2, 2, 2, 2

RDLs
315 x 12, 10

Calf Raises
310 x 6, 6, 7

Occluded Ham Curls
4 sets
Occluded Leg Extensions
4 sets

Debrief

night night everybody, be awake in 30 lol

[PaC-mAn8]

So simple, yet so effective...the KISS method in affect folks :)

[wrkoutfrq]

absolutely agree about Jeff's blog man, really a fantastic read... and i srs went :eek: "HOLY S***!" at his progress

[DREhova 87]

Did you just start the Yohimbine?

[Quelly]

Did you just start the Yohimbine?

no i've been doing yohimbine probably since late april

[Shazriki]

Yes! Finally got to read your protein article, great stuff. The 2004 study review by Tipton definitely gives plenty of food for thought, definitely one I'll keep in reserve for when I get into discussions with other people.

[Quelly]

Yes! Finally got to read your protein article, great stuff. The 2004 study review by Tipton definitely gives plenty of food for thought, definitely one I'll keep in reserve for when I get into discussions with other people.

glad you liked Moses :)

[juliacheh]

Wow, I can imagine being lethargic on these macros at your size...
But great work-out nonetheless.
Naps are a great idea:)

[Beast]

Intro

Today was the first day where I REALLY felt like I was dieting. Lethargy rears its ugly head folks. I was draggin ass, but aint **** changed. 30min power walk post Caffeine, Synephrine and Yohimbine, then hypertrophy for my legs. Strength isn't going no where because I refuse to let it, and I really front loaded my calories today both pre and post to hopefully help me out recovery wise, also bout to hit up a 20-30min nap, that always helps...and thank god today no students just grading papers and working on curriculum at work.

Nutrition

40/150/220

Training

Lower Hypertrophy

Hack Squats, myo reps
4pps x 8 activation set
15 breaths between RP sets, 2, 2, 2, 2, 2

RDLs
315 x 12, 10

Calf Raises
310 x 6, 6, 7

Occluded Ham Curls
4 sets
Occluded Leg Extensions
4 sets

Debrief

night night everybody, be awake in 30 lol

Love the attitude and determination! I hit the "dieting wall" last week so I know exactly how you are feeling.

[toddbz]

percentage wise how are you breaking down the front & back loading of the cals on workouts?
Just 30/30 or more?

I really REALLY like where this is headed. Doing just awesome!
Tell you what, once them legs shed the nasty...lights out dot dot dot

[Quelly]

Wow, I can imagine being lethargic on these macros at your size...
But great work-out nonetheless.
Naps are a great idea:)
thanks! and I've had it worse, so I'm good, and yeah I love me some naps :)

Love the attitude and determination! I hit the "dieting wall" last week so I know exactly how you are feeling.
we both gotta keep pushing Derek!

percentage wise how are you breaking down the front & back loading of the cals on workouts?
Just 30/30 or more?

I really REALLY like where this is headed. Doing just awesome!
Tell you what, once them legs shed the nasty...lights out dot dot dot
I think it was about 1/3 pre and post that day. I only eat 4 meals/day right now so a little more than 30%

[Bnizzle163]

Dun, dun-dun! Lethargy rears its ugly head :(. Worst part of prep IMO. Hunger is tolerable, cardio is doable... being completely lethargic and just wanting to lay down and sleep forever... not so much. I feel your pain brotha! It is kind of nice being on the other side of the coin and watching you go through it though :D. JUUST KIDDING.

Keep on pushin!!

[Quelly]

Dun, dun-dun! Lethargy rears its ugly head :(. Worst part of prep IMO. Hunger is tolerable, cardio is doable... being completely lethargic and just wanting to lay down and sleep forever... not so much. I feel your pain brotha! It is kind of nice being on the other side of the coin and watching you go through it though :D. JUUST KIDDING.

Keep on pushin!!
NO you're not lol

[toddbz]

I think it was about 1/3 pre and post that day. I only eat 4 meals/day right now so a little more than 30%

Cool cool.

4 meals/day even on refeeds?

[Quelly]

Cool cool.

4 meals/day even on refeeds?

actually on 500g carb days its 5 meals, but I don't train on refeed days so yeah

[toddbz]

actually on 500g carb days its 5 meals, but I don't train on refeed days so yeah

cool cool.

[Quelly]

Intro

Feeling less lethargic today, and although very flat I think I can see my definition improving all over. Tomorrow is a much needed refeed day and off day from training. RDLs really made me sore in the hams and lower back so pushing through my sheiko workout today was fun :) This workout and the next 2 are the hardest on 29 and then I'm going to go into 37 from here.

Nutrition

40/150/220

Training

Sheiko 29 workout 7 of 12

Squats
225 x 5
265 x 4
305 x 3 (2 sets)
345 x 2 (4 sets)

Bench
140 x 5
165 x 4
195 x 3 (2 sets)
220 x 3 (6 sets)

Squats
205 x 3
245 x 3
285 x 3
325 x 3 (4 sets)

DB Hammer Curls, alternating
50's x 8, 7, 6

Debrief

tomorrow is a much needed day off from training, refeed and only 1 cardio session woo! lol

[DREhova 87]

man I really can't wait to try these advanced routines. I know I'm years away...but I would be a happy camper squatting or DL 3 or 4 times a week. :)

[toddbz]

man I really can't wait to try these advanced routines. I know I'm years away...but I would be a happy camper squatting or DL 3 or 4 times a week. :)

With sooo many routines. You could find one to fit your comfort level for sure.
AND no way in hell are you "years" away!

[Quelly]

Intro

So we had a huge posing clinic at Jeff's today with Berto, Myself, Jeff, Erik, Luis, Matt, Carlo, Miguel, and Nick. The muscle Mayhem is coming up and its going to be a blast with all the guys competing! I'm glad to be in the audience to best honest!
In other news, I've been losing about half a pound a week the last couple weeks, and we decided it's time to strike! SO, slightly changed macros, 40/100/220 5 days a week, still keeping the 500g day on fridays, and doing a second smaller refeed of 300g on tuesdays. I think this will really get things rolling and I should be dialed by Aug 6th :)

Nutrition

40/100/220

Training

Sheiko 29 workout 8 of 12

Deficit Deadlifts
250 x 3 (2 sets)
300 x 3 (2 sets)
325 x 3 (4 sets)

Bench
140 x 5
165 x 4
195 x 3 (2 sets)
220 x 2 (3 sets)
235 x 2 (2 sets)
220 x 3 (2 sets)

Deadlifts from Rack @ mid shin
300 x 4
350 x 4 (2 sets)
400 x 3 (2 sets)
450 x 2 (3 sets)

DB Lateral raises
30's x 15, 12

Chins
10, 10

Debrief

I'm stoked about STRIKING! I know 5 100g carb days is gonna make me look NASTY

[Quelly]

http://www.3dmusclejourney.com/articles-os-approaches.php

honestly this is one article I wish I could force every competitor out there to read, great one by berto

[domingochavez]

Excellent article! Will definitely be trying my hardest after my show to adopt that mindset.

[AustrianOakJr]

http://www.3dmusclejourney.com/articles-os-approaches.php

honestly this is one article I wish I could force every competitor out there to read, great one by berto



Really good article. As much as it hurts to read it and know it at this point.....really good article.

[wrkoutfrq]

fantastic article... it's very hard to know what to do if you don't have a coach backing you post contest though... how many calories to add, how fast to gain, etc. its all very personal, and a lot of people don't know themselves well enough to successfully reverse turtle style lol (me included).

Eric, which would you say is more important on a reverse, the scale or what you see in the mirror? for instance, if someone was reversing, and was only 5lbs over the leanest, but looked REALLY smoothed out consistently (barely seeing abs, etc), would you go with the scale or the mirror? and how does calorie intake affect this?

don't mean to grill, just curious as i've seen similar scenarios

[kcjoynt]

Really good article... gives my something to think about when I go home after the show. It's going to be tough to track macros and stuff up there but, I don't plan on letting things get out of hand!

Can't wait to see you step on stage this year. I followed you last prep and this one has been just as if not more epic. Going to be a great year!

[Young9]

Really good to see you yesterday Eric. It had been way too long! See you in 2 weeks :)

[bwelch1985]

Great article.

Personally I had a plan in place and executed it properly....but 2 preplanned binge meals was enough to really eff me over:( it's amazing, but just one or two REALLY big meals can do a lot of damage in the post show window

[MattB4686]

Great article!!

[DREhova 87]

Great article. Does it get hot as hell in Jeff's workout room? Any A/C? I live in Tracy and its hot as heck. Modesto is hotter!

[Young9]

Great article. Does it get hot as hell in Jeff's workout room? Any A/C? I live in Tracy and its hot as heck. Modesto is hotter!

He has a temp gauge in his gym/posing room and it was 100. :eek:

[MightyLo]

http://www.3dmusclejourney.com/articles-os-approaches.php

honestly this is one article I wish I could force every competitor out there to read, great one by berto

Coach E,

Excellent article...Real talk coach. Perfect timing for me LOL!! I hope I can be the tortoise... What you know bout some TNMNTs!! I stay on the Ninja Turtle Hype! Raphael ALL DAY!! :D

[strebla]

Great article. Does it get hot as hell in Jeff's workout room? Any A/C? I live in Tracy and its hot as heck. Modesto is hotter!
It was close to 100 degrees yesterday, but yup...got me a portable A/C unit in there. The first 2 summers I worked out in there I didn't have one and it was common for it to get to 104-105 degrees in there. You could say it was truly a dungeon :)

[Quelly]

Excellent article! Will definitely be trying my hardest after my show to adopt that mindset.
glad to hear it!

Really good article. As much as it hurts to read it and know it at this point.....really good article.
yeah the inner starving person doesn't like the article I'm sure

fantastic article... it's very hard to know what to do if you don't have a coach backing you post contest though... how many calories to add, how fast to gain, etc. its all very personal, and a lot of people don't know themselves well enough to successfully reverse turtle style lol (me included).

Eric, which would you say is more important on a reverse, the scale or what you see in the mirror? for instance, if someone was reversing, and was only 5lbs over the leanest, but looked REALLY smoothed out consistently (barely seeing abs, etc), would you go with the scale or the mirror? and how does calorie intake affect this?

don't mean to grill, just curious as i've seen similar scenarios
I would go by weight, because honestly your perception coming out of prep is sooo skewed, and SO often competitors misdiagnose a huge spillover as fat gain

Really good article... gives my something to think about when I go home after the show. It's going to be tough to track macros and stuff up there but, I don't plan on letting things get out of hand!

Can't wait to see you step on stage this year. I followed you last prep and this one has been just as if not more epic. Going to be a great year!
Thanks for the support and you've been kicking ass dude I think you'll have no issue coming out of the diet properly

Really good to see you yesterday Eric. It had been way too long! See you in 2 weeks :)
Defintiely too long!

Great article.

Personally I had a plan in place and executed it properly....but 2 preplanned binge meals was enough to really eff me over:( it's amazing, but just one or two REALLY big meals can do a lot of damage in the post show window
It can take 3-4 days before you really see what damage was actually done Britt, I gaurantee its not as bad as you think

[Quelly]

Coach E,

Excellent article...Real talk coach. Perfect timing for me LOL!! I hope I can be the tortoise... What you know bout some TNMNTs!! I stay on the Ninja Turtle Hype! Raphael ALL DAY!! :D

Don't worry dude, you got 4 splinters in your corner ;)

and yeah berto really knocked it out the park with that article, I think its great

[AustrianOakJr]

yeah the inner starving person doesn't like the article I'm sure

He was totally giving Berto the finger the whole time I was reading. ;)

[toddbz]

He was totally giving Berto the finger the whole time I was reading. ;)

especially since Bert's idea of reverse dieting is no more than 3 of those M&M PB&J sammies/day ;P

[Quelly]

He was totally giving Berto the finger the whole time I was reading. ;)


especially since Bert's idea of reverse dieting is no more than 3 of those M&M PB&J sammies/day ;P

lol, yeah....ideally you also are eating into your show...which is basically starting your reverse diet before you even get off stage...berto is doing that in spades this year, his carbs are at like 500 right now lol

[Quelly]

Intro

Happy 4th of July everybody! I hope you all had a great 3 day weekend! I know I did :) Saturday was the posing clinic at Jeff's which rocked, then Sunday my mom took me and barb out to the River Cats game (our local AAA baseball team) and there were fire works afterwards, then Barb and I saw transformers dark side of the moon. Not a "good movie" per say lol, but certainly entertaining lol. Sunday we had a bbq over at my uncles house in folsom, played some pool volleyball, hung out with family and played dominos. Lot's of fun, luckily golds was open on the 4th so we snuck a workout in before the bbq and then we took a power walk that night before bed. I hit a new low of 177.0 and I noticed some new calf vascularity and quad separation, the 100g of carbs is working nicely :)

Nutrition

40/100/220

Training

Upper Hypertrophy

Incline Bench, myo reps
175 x 8 activation
15 breaths between rest pause sets, 3, 3, 3, 2, 2, 2, 2

HS Lat Pulldown
105lbs/side x 12 activation
10 breaths between rest pause sets, 4, 4, 4, 4, 4

Bent Over Barbell Rows, strict
205 x 12, 10

DB Lateral Raises
32.5's x 12, 10

DB Shrugs
105's x 15, 13

Occluded Bicep Curls
4 sets
Occluded Tricep Extensions
4 sets

Debrief

300g carb today tomorrow, then back to 2 more days at 100g before the big 500 refeed

[Bnizzle163]

177... the dude is getting diced, ladies and gents :)

So it looks like you're cycling carbs sort of now? Or just doing a moderate refeed and a big refeed weekly? Whatever it is, it must be working!

[Quelly]

177... the dude is getting diced, ladies and gents :)

So it looks like you're cycling carbs sort of now? Or just doing a moderate refeed and a big refeed weekly? Whatever it is, it must be working!

that one! :)

and look who it is...Billy Ryan, another guy who started his reverse diet about a month or so before he actually got on stage!

[Quelly]

lots of cool stuff, his background, his thoughts on contest dieting, training, cardio, diet etc. lots of sick pictures and video too

http://www.simplyshredded.com/the-ivory-latino-wnbf-pro-alberto-nunez-talks-with-simplyshredded-com.html

[wrkoutfrq]

man, i clicked the link, was so excited! then it said article removed/outdated...

patrick is a sad panda... lol

[Shazriki]

Eric fails at linking ;)

http://www.simplyshredded.com/the-ivory-latino-wnbf-pro-alberto-nunez-talks-with-simplyshredded-com.html

Very good article!

[DREhova 87]

you didn't like Transformers? :eek:

I was telling my wife today the story of how Barb has went from not really a gym girl to a PL ... she was pretty suprised and thought that was sooo cool. Been getting her more into movements like DL and Squats...some heavier benching (with a nice arch) I'm even ordering her her first pair of Versa's. :)

Dude you making some great strides. Looking forward to the finished product.

[Young9]

congrats on the new Low E!

see you soon ;)

[Ryanmckd]

Keep it up Eric, getting close now!

[Quelly]

man, i clicked the link, was so excited! then it said article removed/outdated...

patrick is a sad panda... lol
my bad, I fixed it!

Eric fails at linking ;)

http://www.simplyshredded.com/the-ivory-latino-wnbf-pro-alberto-nunez-talks-with-simplyshredded-com.html

Very good article!
thanks for having my back, I edited my post too

you didn't like Transformers? :eek:

I was telling my wife today the story of how Barb has went from not really a gym girl to a PL ... she was pretty suprised and thought that was sooo cool. Been getting her more into movements like DL and Squats...some heavier benching (with a nice arch) I'm even ordering her her first pair of Versa's. :)

Dude you making some great strides. Looking forward to the finished product.
never said I didn't like transformers, just didn't think it was well acted, and of course it was corny, it was the third transformers movie lol, its the third installment of a movie based on cartoons and toys made for 10 year olds, it was exactly like I expected...in fact I actually specifically said it was entertaining...but ****, it wasn't no shawshank redemption lol
Didn't say I didn't like it, don't put words in my mouth, I liked it for what it was and that was totally fine...but definitely calling a spade a spade

and that's awesome your wife is getting into the big 3!


congrats on the new Low E!

see you soon ;)
thanks and can't wait!

Keep it up Eric, getting close now!
You know I will!

[Quelly]

Intro

Breath of fresh air this week having a mid week mini refeed of 300g of carbs, got a full 100g pre workout and had the energy to do some DAMAGE on squats. After doing 295 for myo reps on squats a couple weeks back I decided I would try it again with 315 :eek:

Nutrition

40/300/220

Training

Lower Hypertrophy

Squats, myo reps
315 x 9 activation
15 breaths between rest pause sets, 2, 2, 2, 2, 2, 2, 2, 2, 2, 2, 2, 2 (YEAH BUDDY! Dripping sweat and I got a total of 33 reps with 315! with straight sets I doubt I could have gotten even 30, and they wouldn't have all been at that level of activation!)

Calf Raises
310 x 8, 7
290 x 8, 7
230 x 12

Occluded Hamstring Curls
4 sets
Occluded Leg Extensions
4 sets

Debrief

really smoked my legs today that was an awesome workout!

[nads786]

I'll be honest I thought transformers 3 sucked, it was way too long and most of it was shia bluff screaming "optimus" or insert other autobot robot, the best parts of the movie were the action scenes in Chicago (gotta rep ;) )

[zmcdole]

You sir have NO FEAR of overtraining!!! DANG!!!! That's some good stuff right there.

[Quelly]

I'll be honest I thought transformers 3 sucked, it was way too long and most of it was shia bluff screaming "optimus" or insert other autobot robot, the best parts of the movie were the action scenes in Chicago (gotta rep ;) )
lol yeah defnitely not a great movie, but like I said...I was entertained....oh yeah helped I watched it in 3d :)

You sir have NO FEAR of overtraining!!! DANG!!!! That's some good stuff right there.
that's the beauty of autoregulation with myo reps, when my rep speed got grindy, that was it! It's not like I arbitrarily stopped at 33 reps, the doubles just kept flying until that 12 rest pause set....so I stopped :)
Next time I try this hopefully I'll work heavier, or get more on the activation set, or be able to do another rest pause set. And you notice I ONLY did squats as my primary exercises, no weighted hypers, hacks, etc. in addition...so yeah definitely paid heed to recovery.

[CHRIS925]

Nice work in here Eric.. I'm diggin' the attitude of not allowing your strength to drop while getting deeper into prep. Seems like you're winning that fight ;) Keep that up

[Big.Jazayrli]

these myo reps have me intrigued. Do want to try.


Next ME Lower day? Whatcha think Eric?

[Quelly]

Nice work in here Eric.. I'm diggin' the attitude of not allowing your strength to drop while getting deeper into prep. Seems like you're winning that fight ;) Keep that up
well i haven't gone over 85% 1RM but my rep staying power is there!

these myo reps have me intrigued. Do want to try.


Next ME Lower day? Whatcha think Eric?
Go for it!

[Big.Jazayrli]

Do you rep out on the activation? Or is it just enough to get a good breath going?

[Quelly]

Do you rep out on the activation? Or is it just enough to get a good breath going?

sounds like you need to read up on this stuff sir! There were some really good links to Borge ***erli's protocol in here a few pages back, but yeah def don't go into this not knowing how to do myo reps.

[Big.Jazayrli]

sounds like you need to read up on this stuff sir! There were some really good links to Borge ***erli's protocol in here a few pages back, but yeah def don't go into this not knowing how to do myo reps.

ah I'll find the article and do some reading

would be just my move to jump into something like that blind and totally f myself up :P

[Quelly]

ah I'll find the article and do some reading

would be just my move to jump into something like that blind and totally f myself up :P

I would just explain it to you....but it's not that easy to "just explain" its a system of training

[Shazriki]

I would just explain it to you....but it's not that easy to "just explain" its a system of training

Plus the articles are interesting as hell.

[RichKnapp]

Much reading going on in here. Thought its about time I post and say hello again. ;)

[Bnizzle163]

that one! :)

and look who it is...Billy Ryan, another guy who started his reverse diet about a month or so before he actually got on stage!

Yep! and again, can't thank you guys enough... On average, I'm around 75/500-550/220 on regular days now and about 6-7lbs over depleted stage weight :D

[healthybodies]

[300g carb today tomorrow, then back to 2 more days at 100g before the big 500 refeed

I have a good feeling on this bro. I'd be willing to bet you see a 175 or possibly lower before your 500g day this week or the next.

[Quelly]

Yep! and again, can't thank you guys enough... On average, I'm around 75/500-550/220 on regular days now and about 6-7lbs over depleted stage weight :D
Hey dude thank YOURSELF, very few people can stick to the game plan like that!

I have a good feeling on this bro. I'd be willing to bet you see a 175 or possibly lower before your 500g day this week or the next.

Already seeing big changes brad, and I think by next week we might see a 175 something :)

[bwelch1985]

I'd also like to thank you Eric for the great advice you gave me pertaining to the reverse diet.

After I had a major pizza binge I gained 7lbs overnight and my midsection turned to goo! Thought I had completely destroyed my physique and ruined any chance at a successful reverse. Even planned out an elaborate VLCD to try to recover from the incident.

Eric advised me that a drastic cal reduction would do more harm than good, and to get back on my moderate numbers and give it a week to clear itself up. Well, here I am 4 days later, dropped all 7lbs and my midsection has tightened right back up!

Moderation + Consistency + Avoiding-Mindf*cking-Yourself-If-You-Mess-Up = Successful Reverse!:D

[juliacheh]

The last page is a total total win :)

[Quelly]

I'd also like to thank you Eric for the great advice you gave me pertaining to the reverse diet.

After I had a major pizza binge I gained 7lbs overnight and my midsection turned to goo! Thought I had completely destroyed my physique and ruined any chance at a successful reverse. Even planned out an elaborate VLCD to try to recover from the incident.

Eric advised me that a drastic cal reduction would do more harm than good, and to get back on my moderate numbers and give it a week to clear itself up. Well, here I am 4 days later, dropped all 7lbs and my midsection has tightened right back up!

Moderation + Consistency + Avoiding-Mindf*cking-Yourself-If-You-Mess-Up = Successful Reverse!:D
I know how it is Britt, the aftermath of a binge looks like you totally turned into a sumo wrestler overnight, but its almost always just bloat and water if it was an even semi controlled 1 day event, but man....the mind-**** is no joke right?

The last page is a total total win :)
insert charliesheenwinning.jpeg

[toddbz]

Nothin like a 20lb jump for that stubborn fat protocol ;)

[Quelly]

Nothin like a 20lb jump for that stubborn fat protocol ;)

....what?

[dishalish]

You're blowing it up in here Eric, nailing 33 reps of 315 is nuts at that bodyweight! I have one helluva road ahead if I ever hope to be in that league. Awesome work!

[kcjoynt]

Quick question... would you recommend the first time doing myo reps using an accessory exercise (i.e. leg press) vice something like squats? I was thinking about giving them a shot at tomorrow's leg workout and didn't know if I should jump right in with squats or not! Thanks Eric.... oh and 315 for 33 reps is sick.... just sick....

[Quelly]

You're blowing it up in here Eric, nailing 33 reps of 315 is nuts at that bodyweight! I have one helluva road ahead if I ever hope to be in that league. Awesome work!
You'll be surprised what your body will do when you build up your tolerance and adaptability with a plan, and where your mind wills you to go during a diet. That's one of the coolest parts of competitive bodybuilding, it is so difficult mentally that through pushing through the harder parts you find new limits and come to understand that MOST limits are self imposed...and learning to push past them unlocks new levels of growth, both mental and physical

Quick question... would you recommend the first time doing myo reps using an accessory exercise (i.e. leg press) vice something like squats? I was thinking about giving them a shot at tomorrow's leg workout and didn't know if I should jump right in with squats or not! Thanks Eric.... oh and 315 for 33 reps is sick.... just sick....
definitely try them first on something like leg curls, calf raises, leg extensions, leg press...I DONT recommend them on free weights...i had a spotter FYI, and I'm a squat technician, not to toot my own horn.

[Webber91]

You'll be surprised what your body will do when you build up your tolerance and adaptability with a plan, and where your mind wills you to go during a diet. That's one of the coolest parts of competitive bodybuilding, it is so difficult mentally that through pushing through the harder parts you find new limits and come to understand that MOST limits are self imposed...and learning to push past them unlocks new levels of growth, both mental and physical.

Couldn't agree more with that Eric.

[Quelly]

Couldn't agree more with that Eric.

on just that note: http://www.ampedtraining.com/2011/strength/dispel-dogma-find-gems

[Webber91]

on just that note: http://www.ampedtraining.com/2011/strength/dispel-dogma-find-gems

Damn, epic read! Thanks for that mate, I love Perryman's views on stuff like this. I literally didn't want that article to end haha.

Here's another good one:

http://www.ampedtraining.com/2011/exercise-science/cns-handle-stress

[toddbz]

....what?

20lb jump in squats. Meh made sense at the time as a "yeah man that's wicked!"...now not so much lol

*heads back to the cave*

[FATHER FLEX]

After seeing this it made me wish I had myo-repped my squats yesterday. :) Sick!

[Quelly]

20lb jump in squats. Meh made sense at the time as a "yeah man that's wicked!"...now not so much lol

*heads back to the cave*
lol no its all good, the stubborn fat protocol part just confused me lol, thanks though :)

After seeing this it made me wish I had myo-repped my squats yesterday. :) Sick!
try it...you're inner masochist would dig it

[toddbz]

Occludded forced myo-repps for instant shredville.

[devinh]

Myo reps on Squats may be on the agenda for tomorrow night. Thanks Eric. Hadn't had the guys to try them on free squats yet, but if you can do it on your current macros, then I think I give to give it a go.

[Quelly]

Intro

Sick workout today, squats felt really good once I warmed up considering the hurting I put on them on tuesday, NEVER CAN GET ENOUGH SQUATS!

Nutrition

40/100/220

Training

Sheiko 29 workout 9 of 12

Squats
205 x 5
245 x 4
285 x 3 (2 sets)
325 x 3 (6 sets)

Bench Press
140 x 5
165 x 4
195 x 3 (2 sets)
220 x 3 (7 sets)

Barbell Curls, myo reps
80 x 12
5 seconds between RP sets, 4, 4, 10secs 4, 3, 3, 3

Seated Military Press, myo reps
135 x 8 (lil to heavy)
15 seconds between RP sets (dropped to 115) 4, 4, 3, 3, 3

Debrief

Hoping to see a big drop in weight tomorrow before I start my refeed...if it's not a new low I might consider taking the 300g mid week refeed to just 250 next week.

[Shazriki]

Everything is looking great in here Eric, but I have to say you're an evil, evil person for recommending myo rep squats to people. That kind of info should have a disclaimer on it! ;)

BTW the bench deload went GREAT and today I felt much stronger under the bar for it. Should be into a new progression groove with it!

[J_Bo]

Oh man... love it! You have me excited to start this run of mine.

Never can get enough squats... Nice!

[Quelly]

Everything is looking great in here Eric, but I have to say you're an evil, evil person for recommending myo rep squats to people. That kind of info should have a disclaimer on it! ;)

BTW the bench deload went GREAT and today I felt much stronger under the bar for it. Should be into a new progression groove with it!
Disclaimer: legs may get huge ;)

Oh man... love it! You have me excited to start this run of mine.

Never can get enough squats... Nice!
you're gonna love it!

[Quelly]

Intro

So I got some possibly VERY interesting developments going on in regards to where and when I'm doing the PhD thing, not gonna get too excited yet until I know more details but could be cool...

In other news, big refeed on friday, sheiko today rocked!

Nutrition

40/100/220

Training

Sheiko 29 workout 10 of 12

Squats
205 x 5
245 x 4
285 x 3 (2 sets)
325 x 3 (5 sets)

Bench Press
150 x 5
180 x 5
205 x 4 (5 sets)

Front Squats
160 x 5 (2 sets)
205 x 4 (2 sets)
245 x 3 (3 sets)

Donkey Calf Raise Machine (my regular is getting fixed)
stack x 15, 12, 10, 9

Close Grip Lat Pulldown
115 x 10, 8, 8

Debrief

got back down to 177.6 before the refeed...so I think next week if the guys approve we'll just do 250g on tuesday.

[J_Bo]

Excited to hear the PhD developments.

Today is another 100g Carb day, right? So if you happened to hit a new low before the moderate refeed, would you still be dropping to 250?

[Quelly]

Excited to hear the PhD developments.

Today is another 100g Carb day, right? So if you happened to hit a new low before the moderate refeed, would you still be dropping to 250?

just emailed the guys this very same question...I'll let you know lol

[Shazriki]

How does it feel being a client Eric? Do you find yourself asking questions that you would probably be able to answer yourself just to get the other's perspective? Or do you just ask the major, game-changing stuff?

[Quelly]

How does it feel being a client Eric? Do you find yourself asking questions that you would probably be able to answer yourself just to get the other's perspective? Or do you just ask the major, game-changing stuff?

that's a good question...it was different in 09 working with layne...I was a little more scared of being crazy and ocd and obsessive like I was in 07....so I just tried to put my solider hat on and just do what I was told...

this time I'm a lot more balanced, and I have a technique where I ask myself the question "if I had a client with the same stats as me, what would I have them do?" that's how I check if my thoughts are wonky or biased because of my lack of external perspective...

the guys' input is great, because I trust them, I know they are amazing coaches, and it's very collaborative, and when I feel a bit crazy I can also just put on the soldier hat and do what I'm told...and they help me separate options when I feel like there are multiple ways to approach a plateau

as far as questions...like related to bodybuilding, nutrition, training etc., I normally just research until I find the answers I need...as far as questions related specifically to MY body and my prep, its a collaborative deal with the guys...Berto worked with me in 09, secondary to Layne at first, more of an observer and just as a support for me, and then took over for my last 2 months of dieting when I decided to do another show that I hadn't originally contracted layne for, and then has been overseeing me to some extent for the last couple years...so he is my "primary coach" if you will since he's seen the way my body responds the most, so when I can't discern what my body is doing or what route to take I normally get his opinion and defer to him...Jeff also has an INCREDIBLE eye, and he worked on my posing in 09 and since then, and also has a good eye for when I'm flat, full, depleted etc. and we trained together 2-3x/week for about 2 months straight and still train together monthly on a regular basis more or less...and he's increasingly becoming a go to for me also...Brad has a great eye too, it's just that he's never really overseen my prep before, and is the farthest from me geographically so he doesn't have the same eye for my physique yet that Berto and Jeff do...but in some ways that's valuable because he can give an outsiders perspective....overall I think I have like the best personal coaching staff possible!

But I really LIKE having coaches, its like a resource as an athlete. I did track which is an individual sport back in high school, and I also played some rec basketball and football in high school and the coaching experience between individual sports and team sports is VERY different...and I REALLY valued the coaching experience in individual sport, because it has much more to do with helping you see your own potential, not get in your own way, listening, giving feedback to the athlete and knowing when to tell them to not grind themselves into the dirt and also when to push a little harder...while team sports is more about fostering team cohesion, group motivation, and helping individuals find their roles on the team...it's not as much about individual athlete development

[toddbz]

So I got some possibly VERY interesting developments going on in regards to where and when I'm doing the PhD thing, not gonna get too excited yet until I know more details but could be cool...


Sweet details you teasing MF! ;P

Do you think new new body weight is actual fluff loss or just depletion?

[Quelly]

Sweet details you teasing MF! ;P

Do you think new new body weight is actual fluff loss or just depletion?

I was 176.0 this morning and my glutes are coming in...not depletion...and I only dropped my carbs by 100g/week.

Before I was
Sat-Thu 150g cho, Fri 500
Weekly Total: 1400g

Now I'm at
Sat-Mon, Wed-Thu 100g cho, Tue 300, Fri 500
Weekly Total: 1300g

[Shazriki]

Interesting stuff, it's important to be able to detach professionally at the right times I guess. And totally agree with what you said about athletic development individually vs. in a team. When there so much to think about, it's awesome to have someone else do some of it for you :)

[toddbz]

I was 176.0 this morning and my glutes are coming in...not depletion...and I only dropped my carbs by 100g/week.

Before I was
Sat-Thu 150g cho, Fri 500
Weekly Total: 1400g

Now I'm at
Sat-Mon, Wed-Thu 100g cho, Tue 300, Fri 500
Weekly Total: 1300g

tiny change but really a pretty big one with the addition of that 300 day. That'll sure make sheiko more affective.

[triplewhammy]

that's a good question...it was different in 09 working with layne...I was a little more scared of being crazy and ocd and obsessive like I was in 07....so I just tried to put my solider hat on and just do what I was told...

this time I'm a lot more balanced, and I have a technique where I ask myself the question "if I had a client with the same stats as me, what would I have them do?" that's how I check if my thoughts are wonky or biased because of my lack of external perspective...

the guys' input is great, because I trust them, I know they are amazing coaches, and it's very collaborative, and when I feel a bit crazy I can also just put on the soldier hat and do what I'm told...and they help me separate options when I feel like there are multiple ways to approach a plateau

as far as questions...like related to bodybuilding, nutrition, training etc., I normally just research until I find the answers I need...as far as questions related specifically to MY body and my prep, its a collaborative deal with the guys...Berto worked with me in 09, secondary to Layne at first, more of an observer and just as a support for me, and then took over for my last 2 months of dieting when I decided to do another show that I hadn't originally contracted layne for, and then has been overseeing me to some extent for the last couple years...so he is my "primary coach" if you will since he's seen the way my body responds the most, so when I can't discern what my body is doing or what route to take I normally get his opinion and defer to him...Jeff also has an INCREDIBLE eye, and he worked on my posing in 09 and since then, and also has a good eye for when I'm flat, full, depleted etc. and we trained together 2-3x/week for about 2 months straight and still train together monthly on a regular basis more or less...and he's increasingly becoming a go to for me also...Brad has a great eye too, it's just that he's never really overseen my prep before, and is the farthest from me geographically so he doesn't have the same eye for my physique yet that Berto and Jeff do...but in some ways that's valuable because he can give an outsiders perspective....overall I think I have like the best personal coaching staff possible!

But I really LIKE having coaches, its like a resource as an athlete. I did track which is an individual sport back in high school, and I also played some rec basketball and football in high school and the coaching experience between individual sports and team sports is VERY different...and I REALLY valued the coaching experience in individual sport, because it has much more to do with helping you see your own potential, not get in your own way, listening, giving feedback to the athlete and knowing when to tell them to not grind themselves into the dirt and also when to push a little harder...while team sports is more about fostering team cohesion, group motivation, and helping individuals find their roles on the team...it's not as much about individual athlete development

Good post.


Also, that 315lb squat workout was just plain nasty.

[Quelly]

Interesting stuff, it's important to be able to detach professionally at the right times I guess. And totally agree with what you said about athletic development individually vs. in a team. When there so much to think about, it's awesome to have someone else do some of it for you :)
:)

tiny change but really a pretty big one with the addition of that 300 day. That'll sure make sheiko more affective.
I think its kept my metabolism alive a lot better too...two 176.0 days in a row :eek:

Good post.


Also, that 315lb squat workout was just plain nasty.

Thanks!

[Quelly]

Intro

Been BUSY lately, had a great upper hypertrophy and lower hypertrophy day today, hit 176.0 and was there again this morning before my mid week mini carb up. Teaching two classes right now Introduction to Personal Training and Medical Terminology, and also the Gym Practicums that go with them. Talking to professors and setting up my possible future academic career, AND just started my MS yesterday, 5 week summer course on Essentials of Human Movement Science at the graduate level is NO JOKE. Seriously I'm trying to read 110 pages this week with a few supplemental documents to total about 150 pages....and I'm also taking another class lol.

Nutrition

40/100/220 monday, 40/300/220 tuesday (today)

Training

Upper Hypertrophy and Lower Hypertrophy

Monday

Incline Bench, myo reps
175 x 8 activation
15 breaths between rest pauses, 2, 2, 2, 2, 2

Bent over BB row, strict
205 x 12, 12

Pull Ups, myo reps
11 activation
5 breaths between rest pauses, 4, 3, 3, 3, 3

DB Lateral Raises, strict
30's x 15, 12

DB Shrugs
100's x 20, 15

Occluded Bicep Curls 4 sets
Occluded Tricep Extensions 4 sets

Tuesday

ATG Front Squats, myo reps
205 x 11 activation
15 seconds between rest pauses, 3, 5, 4, 4, 4, 3

Donkey Calf Raises
Stack x 15, 12, 10, 10

Occluded Hamstring Curls 4 sets
Occluded Leg Extensions 4 sets

Debrief

Front squats myos were FUN :)
Made today light on the posterior chain because the last couple sheiko this week have some good heavyish deadlifting in them, can't wait

[CHRIS925]

WORK. You're doin' it.

[Quelly]

WORK. You're doin' it.

Dude your back is so ridiculous, love that avy!

[AustrianOakJr]

Busy guy............but no doubt your handling it all like a pro. I just wanted to pop in and say "Get er done!" Keep pushing, Eric. Cant wait to see this go down!

[CM82682]

Good luck with the MS, kill it!

[juliacheh]

Eric, I am speechless at the volume of work you have to do.
Very inspiring!

[toddbz]

:)
I think its kept my metabolism alive a lot better too...two 176.0 days in a row :eek:


Speaking of that. Do you think you'd use UD2 as early in the next prep? Course that's a poo head question to ask a guy who's squeeking out those last few lbs lol
Only reason I even ask is because your metabolism is more picky than a jewish princess

[Quelly]

Speaking of that. Do you think you'd use UD2 as early in the next prep? Course that's a poo head question to ask a guy who's squeeking out those last few lbs lol
Only reason I even ask is because your metabolism is more picky than a jewish princess

as early? i didn't use it for months this time...and maybe not berto thinks there might have been some muscle loss *shrug*

[Frankdaddy]

If you feel you lost noticeable muscle mass, why do you think the reason is since you havnt even done the near amount of cardio as your last prep equaled with the smallest amount of caloric intake. Just the way you structured it with ud2 protocol is possible for that?

[CklueD]

Hey E! Whenever I squat, my tailbone/lower back "tucks" as I reach parallel. It happens even when I just squat the bar. I don't think my low back is weak as I can deadlift a lot more than I squat. I don't know what I'm doing wrong but I can't stop it.
I believe that's what is preventing me from going up in weight. What can I do to fix it? Thanks.

[Quelly]

If you feel you lost noticeable muscle mass, why do you think the reason is since you havnt even done the near amount of cardio as your last prep equaled with the smallest amount of caloric intake. Just the way you structured it with ud2 protocol is possible for that?
I don't feel like I lost any muscle to be honest...but the scale weight is just VERY significantly different. I'm stronger and look bigger, but I'm like 176 and not as lean as I was at 180 *shrug* berto just kind of threw it out there that maybe the low carbs lead to some muscle loss...but...the theory we're currently thinking is more likely is that due to the really high stress of losing family, and going keto and being on a hellish diet/cardio combo in 09 I was just very water logged and I actually think that's probably the right assumption...I had ankle edema eating 150g of carbs in 09 a few weeks before my show...we couldn't carb load me because I'd bloat up...it was weird....methinks cortisol was crazy high...which considering I lost my father suddenly, my uncle was diagnosed with cancer, my mother-in law went into rehab after an intervention, job change, new home etc etc etc....all on top of the prep....makes sense.

Hey E! Whenever I squat, my tailbone/lower back "tucks" as I reach parallel. It happens even when I just squat the bar. I don't think my low back is weak as I can deadlift a lot more than I squat. I don't know what I'm doing wrong but I can't stop it.
I believe that's what is preventing me from going up in weight. What can I do to fix it? Thanks.

A little tuck under is normal, unless it goes WAY into flexion before you hit parallel don't worry about it. IF it does go way into flexion think about the muscle that attaches at the pelvis that if tight would tilt it posteriorly if stretched beyond their flexibility...hamstings!

so you could see if your hamstrings are overly tight, if so, foam roll and stretch, dynamically warm them up before squats

[toddbz]

as early? i didn't use it for months this time...and maybe not berto thinks there might have been some muscle loss *shrug*


I don't feel like I lost any muscle to be honest...but the scale weight is just VERY significantly different. I'm stronger and look bigger, but I'm like 176 and not as lean as I was at 180 *shrug* berto just kind of threw it out there that maybe the low carbs lead to some muscle loss...but...the theory we're currently thinking is more likely is that due to the really high stress of losing family, and going keto and being on a hellish diet/cardio combo in 09 I was just very water logged and I actually think that's probably the right assumption...I had ankle edema eating 150g of carbs in 09 a few weeks before my show...we couldn't carb load me because I'd bloat up...it was weird....methinks cortisol was crazy high...which considering I lost my father suddenly, my uncle was diagnosed with cancer, my mother-in law went into rehab after an intervention, job change, new home etc etc etc....all on top of the prep....makes sense.


I know you didn't utilize it for months, but I do seem to remember when you switched principles some of the weight loss was really nothing more than depletion (which is why I asked the depletion question earlier).
So I suppose I should revise my question to say, would you utilize UD2 BEFORE going a different route next time around, and perhaps only use UD2 as a end all like say keto?

I don't think you've lost any muscle. Hell you're like 100 times stronger now than before. That shhh doesn't happen by ditching LBM. Like you said, last time there was a bunch of things going on that affected the scale. So you really can only count on that with a fairly large margin on error. Oh and on that list you forgot hamstring tear. I know I'm such a helper.
I saw your ankles...a pregnant woman would have said "Daammmmnnn!";P

[Rsardinia]

Eric, sounds like you are doin great on the diet aside from the stress as of late. Keep pushin hard!!

[CklueD]

A little tuck under is normal, unless it goes WAY into flexion before you hit parallel don't worry about it. IF it does go way into flexion think about the muscle that attaches at the pelvis that if tight would tilt it posteriorly if stretched beyond their flexibility...hamstings!

so you could see if your hamstrings are overly tight, if so, foam roll and stretch, dynamically warm them up before squats
Thanks Eric! I can always count on you for answers. :)

[Quelly]

I know you didn't utilize it for months, but I do seem to remember when you switched principles some of the weight loss was really nothing more than depletion (which is why I asked the depletion question earlier).
So I suppose I should revise my question to say, would you utilize UD2 BEFORE going a different route next time around, and perhaps only use UD2 as a end all like say keto?

I don't think you've lost any muscle. Hell you're like 100 times stronger now than before. That shhh doesn't happen by ditching LBM. Like you said, last time there was a bunch of things going on that affected the scale. So you really can only count on that with a fairly large margin on error. Oh and on that list you forgot hamstring tear. I know I'm such a helper.
I saw your ankles...a pregnant woman would have said "Daammmmnnn!";P

Good points, and in answer to your question, I think elements and principles based on ud2 will be something I always utilize, but I don't think the full ud2 protocol is something I necessarily will be using in the future, except for a mass gaining cycle after this season, which will look pretty damn similar to the "As written" ud2 by lyle
and yeah that hammie tear probably had me holding some systemic inflammation for sure

[Quelly]

Eric, sounds like you are doin great on the diet aside from the stress as of late. Keep pushin hard!!

you know the stress is right at that point where it's not too much, I'm always getting stuff done and being productive and I'm not overloaded yet, so no worries there, and yeah things are going pretty damn well actually :)