Hello all,
This will be my first show/prep journal and I have hired IFPA and NGA pro Paul Revelia to help me along the way. Going to be one hell of a ride with ups and downs but the end product will be a contest lean physique and shredded glutes, period. Lets get right into it.
Background
I started lifting in 2009. I started lifting SMART in 2010. I have an athletic background of baseball through high school and hockey through high school and two years collegiently. I have since stopped playing to focus on school as well as bodybuilding. I am attending school and on track to graduate next year with a degree in Kinesiology.
Current stats
5'7" 181lbs Roughly 11.5% BF
I do not have a goal weight in mind, just trying to get as lean as possible while still remaining full.
Training/Cardio
-Chest/Tris
-Back/Traps/Abs
*Rest*
-Shoulders/Bi's
-Legs
*rest or repeat*
2 Low intensity cardio sessions per week (usually on step mill)
2 H.I.I.T. sessions per week
Diet (starting)
Will be using MyFitnessPal to track macros. I have set a password (my user name) so you can see what I am eating on any given day. The site works on percentages which do not match my macros 100% so make sure to look at "my totals" and not my "daily goal".
http://www.myfitnesspal.com/food/diary/Outwork35
Lifting or Cardio days
P- 225g C- 190g F- 65g
Off days (no cardio)
P- 225g C-150g F60g
Refeed (Once a week on weak point which s currently chest)
P- 190g
C- 305g
F- 50g
Minimum of 25g of fiber per day.
Current Supplements
MTS Nutrition Whey
EthiTech Nutrition Fish Oil
Ergogenix ErgoPump
Multi-V (generic)
Will be checking in with Paul each week for adjustments. I plan on posting 1 picture a week here from the few I send Paul to show progress.
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01-10-2013, 06:42 PM #1
Audience Of One: 8 weeks of contest prep with Pro Physique coach Paul Revelia
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01-10-2013, 07:01 PM #2
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01-10-2013, 07:01 PM #3
First up in this for thousands if reasons but stick in blizzard Gandolph right now. To be continued. Much love Kyle
JMC225OHP/315B/420S/505D
ongoing journal: http://forum.bodybuilding.com/showthread.php?t=134398851&page=1
"Strong people are harder to kill than weak people, and more useful in general."
-Mark Rippetoe
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01-10-2013, 07:30 PM #4
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01-10-2013, 07:42 PM #5
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01-10-2013, 07:49 PM #6
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01-10-2013, 08:49 PM #7
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01-10-2013, 09:04 PM #8
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01-10-2013, 09:32 PM #9
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01-10-2013, 09:33 PM #10
* Will . Glad to have ya Lift.
Awwwww yea. HIL up in here.
Stay safe.
Lets get Sh*t done my man.
Awesome. No more complaining about me not linking you to my logs!
So far so good, big things still to come.
Thanks for stopping in Rob. ErgoPump will be fueling me through at least the first half of this journal.
You and me both. They sure are. I am not going to bed hungry and energy is still up, thanks for coming through.
1/10/2013
Motivation:
Legs + LIC steady state cardio
5 mins on treadmill (Not considering this cardio, just want to get my blood flowing and head right)
Leg extensions: 4x20
Leg curl: 4x12
Squats: 20x135 10x185 8x225 8x225 6x275
SLDL: 135x12 (2) 225x10 (2)
Jefferson squats: 45x12 65x12 95x10 (each leg)
(I do these with a little more control and include a squeeze at the top, one of my favorite glute exercises)
Seated calf raise: 225x12 (2) 315x10 (2)
Smith machine calf raise (standing on 2 10lb plates for full ROM): 135x12 (2) 185x10 (2)
Super sets^
BWx20 (2) burn out sets on weight tree
20 mins LIC on stair stepper: Avg: 60 steps per min (SPM) 200 cals burned.
Thoughts: Have been going a bit lighter with squats lately. Just focusing on good form, ATG depth, and a good contraction. Cardio after was no problem, good energy throughout. After I got home I felt a bit sick. Sweating, stomach ache, didn't want to eat. I think was a result of not being hydrated enough, got to remember to drink more water. Not going to go full bro mode and carry around a gallon jug yet, but will definitely be sipping on something throughout the day.Last edited by KoHuskie; 01-10-2013 at 09:41 PM.
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01-10-2013, 11:14 PM #11
- Join Date: Apr 2011
- Location: Antioch, California, United States
- Posts: 651
- Rep Power: 235
Great job so far bro! I'm jelly of that degree your pursuing. Once I finish my current bachelor's program, I plan on majoring in kinesiology or something of the sort. Haven't figured it out yet.
Looking forward to tracking your progress! Subbed!
If you want to customize MyFitnessPal, it's really simple. The steps are as follows:
1. Go to MFP.com
2. Sign-in
3.Click on "goals" in the top action menu next to home
4. Click on "change goals" (big green button)
5. Select the "custom" bubble
6. Click "continue"
7. Enter values and adjust percentages
8. Click "change goals"
Hopefully that helps!Trust in the Lord with all your heart, and lean not unto your own understanding.
In all your ways acknowledge Him, and He shall direct your paths. (Proverbs 3:5-6)
Starting Stats: 206lbs@19%, LBM@193.4lbs <---------- LBM inaccurate
Current Stats: 177.8lbs@11.5%, LBM@157.7lbs
God is first, I am second
Set goals, take action, then achieve
Keto Lifestyle
2012 BB.com Transformation Challenge Log:
http://forum.bodybuilding.com/showthread.php?t=150883123
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01-11-2013, 12:00 AM #12
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01-11-2013, 05:53 AM #13
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01-11-2013, 06:01 AM #14
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01-11-2013, 06:24 AM #15
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01-11-2013, 07:12 AM #16
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01-11-2013, 09:51 AM #17
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01-11-2013, 02:34 PM #18
It's a pretty fun degree to be honest. Whatever you decide to go with just do something you really enjoy. The last thing you want is to have spent upwards of $50,000 just for a degree you do nothing with.
I tried what you said on MFP but the problem is I cant change the exact macros, only the percentages. When I change one percentage the others adjust so I can never get my exact numbers. Not a big deal though, just focusing on my consumed macros and not paying attention to the set values (which I actually accidentally did yesterday).
Wooohooo at least one girl is in this party. Wayyyy too much testosterone up in here.
Yes sir, all day. Looking pretty solid yourself there.
Wheels are sore today. Can't have the house without the foundation right? Yea dude is pretty big but more of a contraction exercise than anything. Form > ego.
Nice! Hows your training going E?
Sure did. The whole "train with Kai" series is genius.
Part 1 for anyone who hasn't seen it, you can find parts 2 and 3 in the related videos:
(Warning: Don't watch on an off day)
Never too late man. I didn't decide on it until I was already a year into college. Check with your school, there are usually classes you can take that satisfy the pre reqs for the higher level classes.
1/11/2013
Shoulders and Biceps
Motivation
DB Press: 35x20 50x12 65x10 80x8 90x6
Lateral Raises: 20x20 35x12 (3)
Front hammer grip raise: 20x20 35x12 (3)
SS w/
DB Rear Delt Fly: " "
Face pulls: 3x12
Lying Cable Curl: 4x12
Alt DB Curl: 20x12(each arm) 25x12 30x12 35x12 (slow negatives)
Straight Bar Preacher Curl: 35x12 45x12 55x12 65x10
BB Curl: 45x20 (3) (burn out)
Cardio: None
Thoughts: Nice to see shoulder strength is still up. 90x6 is pretty standard for DB presses. Tried out the lean cuisine "deep dish" pizza. Being the true Chicagoin I am I don't think I could stoop this low for deep dish. Good macros (55c/9f/22p) but not nearly as fulfilling as I would expect. Might work the remaining couple I have into my carb re-feed days but I don't see myself making a habit of eating them.
Happy Friday all. Wishing everyone a safe, relaxing, and productive weekend.
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01-11-2013, 03:08 PM #19
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01-12-2013, 03:00 AM #20
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01-12-2013, 03:25 AM #21
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01-12-2013, 05:42 AM #22
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01-12-2013, 06:36 AM #23
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01-12-2013, 12:34 PM #24
I think I need to take a page from Raigs's book and post some tatted up 10/10's to keep the guys coming around.
Shoulders have always been a strong point of mine.
You as well MM!
Wishful thinking on my part. 8 weeks out and already plan on hitting up some Lou Malnati's the week after the show.
Going to get up at least 1 a week here from the few I send to Paul every Wednesday. MFP password is my user name.
If it did this whole prep thing would be too easy. I did make some solid broc/chicken/rice teriyaki stir fry last night though.
Solid advice G. Done and done. You have a log floating around here as well?
Off to destroy back...
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01-12-2013, 04:33 PM #25
1/12/2013
Back
Machine pull down (45 degree angle): 4x12
Rack pulls: 135x20 315x10 405x10 495x8 585x8
Lat pull down: 4x12 (Were going to call these "Doris style" because he is who I learned them from.
T bar row: 90x12 (2) 135x10 (2) 45x20 (burn out)
Behind the back (BTB) smith shrug: 225x12 (2) 315x10 (2)
DB shrugs: 120x10 (3)
Cardio: none
Thoughts: Solid rack pulls today, felt great. I wish I could adjust the power squat bars about 1" lower but I am still able to sink down well and get a great contraction. The "Doris Style" LPD's are something I have really taken a liking to. The slight change of the angle and a full ROM has put more size and thickness on my back than standard LPD's. I usually do not do as many shrug movements when I do rack pulls. They are usually toast and the direct movements are really just to polish them off.
Cutting tip #1:
Mio Drink Mixes
I get tired of drinking water and Mio delivers. I have tried this with everything from just water to my oats and have been surprised with the good taste. My favorite thing to do is put it in my plain Greek Chobani yogurt. By itself it is tart but with a little Mio it takes on whatever flavor I put in. Macros remain at 7c 0f 18p instead of the factory flavored ones which are usually about 20c 0f 14p. Best part is it's 0 cals.
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01-13-2013, 05:40 AM #26
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01-13-2013, 07:34 AM #27
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01-13-2013, 09:25 AM #28
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01-13-2013, 04:29 PM #29
Thanks fellas, just trying to bring out that Christmas tree lower back.
Yes sir PB, thanks for stoppin by!
1/13/2013
Chest and Triceps
Motivation:
Incline DB press: 50x16 75x12 85x10 95x8 105x6
Flat BB bench: 145x10 (7) 145x9 145x8 145x7
Incline DB fly: 3x12
Cable fly: 3x12
Dips: to failure
Reverse grip cable pull down: 4x12
Skullcrusher on decline: 4x12
Cardio: H.I.I.T 25 mins total
Thoughts:
First carb load day. I am pretty sold on IIFYM to an extent so I plan on using these extra carbs for a treat once a week (ex. had some reeses puffs today). Feeling and looking noticeably more full today.
Unfortunately couldn't hit my 10x10 mark on bench, but incline DB's felt solid. Tons of sets for chest and as I move on, maybe even as early as next week, I may stop this 10x10 thing I have been trying out. This is really the first time my strength has been down and I believe I am going to try and get 2 meals in me pre workout from here on out.
H.I.I.T was tough but went well. The reality of this is really all setting in. Not going to be a walk in the park but I am here for the long run.
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01-13-2013, 04:46 PM #30
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