pretend
04-10-2011, 10:08 AM
My most revealing pics yet! I figured I couldn't possibly be the goofiest looking entrant, so here's hoping not everyone makes me look bad :D
Physical Stats
Weight: 195 lbs
Height: 6'1"
BF: 15%
LBW: 166 lbs
Lifting Stats
1 rep maxes (calculated):
Back Squat: 262 lb
Chin Up: 249 lb
Deadlift: 333 lb
Incline Press: 144 lb
Contest Pictures - Initial (2010.04.10)
http://s3.postimage.org/mt9en84i4/nfsc_front_start.jpghttp://s3.postimage.org/fq1o680k6/nfsc_back_start.jpg
Workout Regime
Every other day, start with 20 mins moderate cardio, followed by weights. I'm following the Growth Stimulus Training (http://forum.bodybuilding.com/showthread.php?t=121353501) program, and am a week in to my 3rd month (the weeks/months are 8/32 days for this). I udpate my Workout Journal (http://forum.bodybuilding.com/showthread.php?t=131565113) after each session.
Nutrition Protocol
I had actually decided to recalculate and bump up my intake 2 days before AA posted his initial thread seeking input. I was eating roughly at maintenance before, maybe a bit below. This is what I did (I'm finding it hard eating this much!):
BMR ~ 2000 kcal
Activity Factor ~ 1.5 (sit around all day at work, and at home, but I do walk places and do cardio plus bust my ass lifting 3.5 days per week)
Maintenance ~ 3000 kcal
Bulking ~ +500 kcal (roughly 17%)
Protein: 1.5 x LBM (166lb) ~ 250g
Fat: 100g
Carbs: 400g
Calories: 3500 kcal
I may bump up the fat and drop the carbs if I'm really having trouble stuffing my belly. I'll also try to keep an eye on weight and mirror chubbiness, and reduce the surplus if I feel it's needed. I guess the 2-month progress pics will be a good check point to solicit feedback as well.
I find it easiest and simplest to eat 4 equal-sized meals a day, which is what I have been doing, but I'm going to try splitting this higher intake up into 5 meals for the sake of my belly. They'll be roughly at:
8:00 - Breakfast
Pretty much always consists of oatmeal with fruit + scrambled eggs, with protein powder to hit macro. Sometimes on weekends I make french toast, and blow 2 meals worth of carbs in the form of maple syrup.
11:00 - Morning Snack
Will likely be protein shake + nuts + ??? carbs. Maybe I'll look into fitting a cinnamon bun in here... love those! This is the meal I'm adding in, but I tended to get hungry around this time anyways, so I'll add this and push back lunch.
14:00 - Lunch
Since I'm hopelessly lazy, and cook enough as it is, I usually eat out. Lots of places to choose from downtown, but often it's double-beef sukiyaki from Edo (I'd guess it's around 800 cal, since I don't eat all the rice -- vs their posted info).
19:00 - Post-Workout Supper
Often consists of steak/chicken/salmon + rice/quinoa/sweet potato/yam + some veggies. Admittedly, more often than not there are no veggies :(.
22:00 - Pre-Bed
Generally, bowl of cereal (multi-grain Cheerios now) and a protein shake with peanut butter and banana. Sometimes oatmeal cooked with milk and eggs, with protein powder added in, and nuts on the side.
Those will each be about 1/5 my daily macros, since I find that easier than keeping track as I go and having to play catch up or have to avoid something at the end of the day. Occasionally when I know I'm over- or under-doing it in some areas, I'll try to remember to compensate later. There's also no longer a PWO protein shake... that's being moved to morning snack, and made into a full meal.
I do not foresee me keeping a regular log of my eating. I don't have much trouble following this diet (we'll see at the higher daily intake), and don't really get cravings for junk food. At worst, if I'm really unmotivated or not hungry, I'll just have a liquid meal, and rarely I'll just skip one.
I don't weigh everything each time... I work out a meal with accurate macros the first time, and subsequent times it's more approximate. I figure it'll all balance out.
Relevant Supplements
Kirkland multivitamin, 1/day ($16 for a year, I'm sure it's great quality)
Cheap Supplements fish oil, 3/day (will be switching to NOW brand in a couple weeks when shipment arrives)
Cheap Supplements creatine monohydrate, 3-5g/day (just (re)started a week ago and done preloading it)
NOW whey isolate, as needed (next shipment is all whey/casein(/egg) blends, so I'll move away from WPI in a couple weeks -- yes it takes 2 weeks to get BB shipments to Canada)
Beer, as needed (hey, it helps hit calorie totals! To keep things simple I count 1 bottle as ~20g carbs)
Also, I will be experimenting with pre-WO supplements: White Flood, Superpump Max, and Animal Rage. I'm currently half way through my stim break (don't think I really needed it), and will start using these at that time.
Sleep
I'd guess an average of 6-7 hours total per night, occasionally less, rarely more. I usually wake up at least once. I don't see this improving until I can resist staying up late, and move to a place with fewer late night drunks, sirens, 2am street plows, and car dealership flood lights pointing in my windows.
Non-Contest Pictures
http://s1.postimage.org/5fie7frva/Side_2011_04_10_2.jpg
http://s3.postimage.org/j9nab9nso/Biceps_2011_04_10.jpg
http://s3.postimage.org/537mr41xe/Flexing_2011_04_10.jpg
So I don't forget:
Morning post-shower, pre-meal. Do your damn hair first next time.
Blinds closed, 2 lights by camera, flash, on dresser, sideways, no zoom.
Shrink 40%, crop.
Physical Stats
Weight: 195 lbs
Height: 6'1"
BF: 15%
LBW: 166 lbs
Lifting Stats
1 rep maxes (calculated):
Back Squat: 262 lb
Chin Up: 249 lb
Deadlift: 333 lb
Incline Press: 144 lb
Contest Pictures - Initial (2010.04.10)
http://s3.postimage.org/mt9en84i4/nfsc_front_start.jpghttp://s3.postimage.org/fq1o680k6/nfsc_back_start.jpg
Workout Regime
Every other day, start with 20 mins moderate cardio, followed by weights. I'm following the Growth Stimulus Training (http://forum.bodybuilding.com/showthread.php?t=121353501) program, and am a week in to my 3rd month (the weeks/months are 8/32 days for this). I udpate my Workout Journal (http://forum.bodybuilding.com/showthread.php?t=131565113) after each session.
Nutrition Protocol
I had actually decided to recalculate and bump up my intake 2 days before AA posted his initial thread seeking input. I was eating roughly at maintenance before, maybe a bit below. This is what I did (I'm finding it hard eating this much!):
BMR ~ 2000 kcal
Activity Factor ~ 1.5 (sit around all day at work, and at home, but I do walk places and do cardio plus bust my ass lifting 3.5 days per week)
Maintenance ~ 3000 kcal
Bulking ~ +500 kcal (roughly 17%)
Protein: 1.5 x LBM (166lb) ~ 250g
Fat: 100g
Carbs: 400g
Calories: 3500 kcal
I may bump up the fat and drop the carbs if I'm really having trouble stuffing my belly. I'll also try to keep an eye on weight and mirror chubbiness, and reduce the surplus if I feel it's needed. I guess the 2-month progress pics will be a good check point to solicit feedback as well.
I find it easiest and simplest to eat 4 equal-sized meals a day, which is what I have been doing, but I'm going to try splitting this higher intake up into 5 meals for the sake of my belly. They'll be roughly at:
8:00 - Breakfast
Pretty much always consists of oatmeal with fruit + scrambled eggs, with protein powder to hit macro. Sometimes on weekends I make french toast, and blow 2 meals worth of carbs in the form of maple syrup.
11:00 - Morning Snack
Will likely be protein shake + nuts + ??? carbs. Maybe I'll look into fitting a cinnamon bun in here... love those! This is the meal I'm adding in, but I tended to get hungry around this time anyways, so I'll add this and push back lunch.
14:00 - Lunch
Since I'm hopelessly lazy, and cook enough as it is, I usually eat out. Lots of places to choose from downtown, but often it's double-beef sukiyaki from Edo (I'd guess it's around 800 cal, since I don't eat all the rice -- vs their posted info).
19:00 - Post-Workout Supper
Often consists of steak/chicken/salmon + rice/quinoa/sweet potato/yam + some veggies. Admittedly, more often than not there are no veggies :(.
22:00 - Pre-Bed
Generally, bowl of cereal (multi-grain Cheerios now) and a protein shake with peanut butter and banana. Sometimes oatmeal cooked with milk and eggs, with protein powder added in, and nuts on the side.
Those will each be about 1/5 my daily macros, since I find that easier than keeping track as I go and having to play catch up or have to avoid something at the end of the day. Occasionally when I know I'm over- or under-doing it in some areas, I'll try to remember to compensate later. There's also no longer a PWO protein shake... that's being moved to morning snack, and made into a full meal.
I do not foresee me keeping a regular log of my eating. I don't have much trouble following this diet (we'll see at the higher daily intake), and don't really get cravings for junk food. At worst, if I'm really unmotivated or not hungry, I'll just have a liquid meal, and rarely I'll just skip one.
I don't weigh everything each time... I work out a meal with accurate macros the first time, and subsequent times it's more approximate. I figure it'll all balance out.
Relevant Supplements
Kirkland multivitamin, 1/day ($16 for a year, I'm sure it's great quality)
Cheap Supplements fish oil, 3/day (will be switching to NOW brand in a couple weeks when shipment arrives)
Cheap Supplements creatine monohydrate, 3-5g/day (just (re)started a week ago and done preloading it)
NOW whey isolate, as needed (next shipment is all whey/casein(/egg) blends, so I'll move away from WPI in a couple weeks -- yes it takes 2 weeks to get BB shipments to Canada)
Beer, as needed (hey, it helps hit calorie totals! To keep things simple I count 1 bottle as ~20g carbs)
Also, I will be experimenting with pre-WO supplements: White Flood, Superpump Max, and Animal Rage. I'm currently half way through my stim break (don't think I really needed it), and will start using these at that time.
Sleep
I'd guess an average of 6-7 hours total per night, occasionally less, rarely more. I usually wake up at least once. I don't see this improving until I can resist staying up late, and move to a place with fewer late night drunks, sirens, 2am street plows, and car dealership flood lights pointing in my windows.
Non-Contest Pictures
http://s1.postimage.org/5fie7frva/Side_2011_04_10_2.jpg
http://s3.postimage.org/j9nab9nso/Biceps_2011_04_10.jpg
http://s3.postimage.org/537mr41xe/Flexing_2011_04_10.jpg
So I don't forget:
Morning post-shower, pre-meal. Do your damn hair first next time.
Blinds closed, 2 lights by camera, flash, on dresser, sideways, no zoom.
Shrink 40%, crop.