NPC Great Lakes Ironman - 8 week journey

[yzrider400f]

no pizza in the offseason? BLASPHEMY

[buffdaddy91369]

Originally Posted by Sean15782

Whats your current weight and the weight you were at 1 wk out form the last show?

current weight = 205-206lbs

1 week out from last show = 201lbs

just text my girl to make her make me do progress pics tomorrow night after shoulders - biceps - abs + quick pump up of pecs/back.

last week i felt like ****. the only day i could do pics was a cardio - no weight day & i did not feel like wasting carbs/cals on pumping up.

right now i am 6 weeks out. less anxious than last show. more confident that the diet with moderate carbs will work with correct training & cardio. the goal is to defy critics...add 2-3lbs of muscle while getting better conditioning than last shows 196.8lbs at 6%. 201-205 at 4% is the goal. anything more will be so welcome. anything under 198 1/4 & dipping down into light heavies will be earth shattering disappointment!

[buffdaddy91369]

Originally Posted by yzrider400f

no pizza in the offseason? BLASPHEMY

yes sir. that is blasphemy! twice over!

i just do not eat it often. my mom's husband is always making whole chickens or ribs on the pit outside in the summer. my dad grills salmon kabobs, chicken breast, ribs & steak all summer through labor day. so i usually save my macro cheats for that stuff.

however, my girlfriend has intro'd me to a local pizza spot. Hometown Pizza...and i think about that **** all the time. so i'll probably hit that up once a month.

my other weekness is her homemade cheesecake and Coldstone Creamery!

i will do 20-30 minutes of cardio following weight training 4 x weekly to maintain a decent bodyfat & raise metabolism this off season. i used to not do any cardio off season cause my metabo was fast. it is slowing at 38+...so i must do it but keep cals 4000-4500 6 days weekly. i will also do a super cheat super high calorie day (6000) once per week. that's when i'll hit the pizza, ribs, ice cream but stay pretty clean 6 days.

[buffdaddy91369]

Decided to not pick up an extra 12 hour shift this week. This would of been the day. Instead it's about rest & intense training.

Because of my shift being 330pm-4am, 45-55 minute commute each way, this assignment...i often do not sleep with a normal pattern even on off days. Having Wednesday off, no cardio that day. Legs were fatigued prior to leg day. Hammered legs pretty good though, chilled with the princess, did not fall asleep until after 2am.

Up at 7am to get the 14 year old off to school. AAEFX Nytric on an empty stomach. Whey & egg white shake afterwards and back to bed until 230pm.

130pm Nytric - back to sleep

3pm 6 oz 96% lean ground beef, 1 1/2 cup shredded potatoes, olive oil, ketchup

530pm 30 minutes elliptical

615pm Whey + egg white + WMS shake. VPX NO Shotgun 1 scoop.

645 Back
SuperSet:
Front lat pulldown (slight lean back) 160 x 12, 180 x 12, 200 x 10
Wide seated cable row (overhand) 140 x 12, 160 x 12, 180 x 10

One arm DB row 70s x 15, 80s x 13, 90s x 12, 100s x 12
Undergrip lat pulldown 140 x 12, 160 x 12, 180 x 10

Back extension 35 x 12 x 3 sets
Cable straight arm pull (over) down 50 x 15, 60 x 15

8pm BCAA's, Kre-Alkalyn, Whey + WMS shake

9pm 7.4 oz chix breast, 1 cup shredded potatoes

12mn 7.4 oz chix breast, 3 RCs + AB + SFJ, 1/2 grapefruit

[buffdaddy91369]

Friday May 9, 2008

6 weeks out. 206Lbs. Bodyfat???

http://i300.photobucket.com/albums/n...3/DSC00106.jpg

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[buffdaddy91369]

http://i300.photobucket.com/albums/n...3/DSC00095.jpg

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[buffdaddy91369]

Fatigue becoming a factor. Working 3-4 12-13hr shifts weekly as an RN.

Cardio 6 x weekly, 60 minute sessions, HR goal 148-158bpm. Regimen differs. Some days it's cardio only, others it's done in the a.m. & weights in the p.m., on rare occasion it's after weights in the p.m.

This is my 3rd day off in a row. Working Saturday-Sunday with next Monday off. Poor sleeping habits, my 330pm-4am shift & how i adjust on off days, taking my daughter to school at 7am Mon-Fri, and clinical insomnia = the major contributors.

I try to sleep 1am-7am on off nights to stay close to work schedule but get more sleep. Then do cardio or weights or both in the a.m. after dropping off Alex at school. Then I nap for 1-2 hrs if cardio a.m. & weights 6p.m. or if I work at 330p.m.

This plan fails when I cannot sleep or do not allow myself time to sleep, going to bed 2-3a.m. Then I wind up sleeping again 730a.m.-mid afternoon.

Today:
7-730am - Alex to school. Whey + egg white - low carb shake.
745am-245pm - sleep
330pm - 6oz 94% lean beef (cooked wt), 1 1/2 c shredded potatoes, ketchup
530pm - Whey + WMS shake. VPX NO Shotgun 1 scoop. 2 FF Fig Newtons
610pm - Shoulders (higer reps not to failure - left shoulder), Biceps, Cardio

Side DB lateral raise 15s x 20, 20s x 15 x 3 sets
Front DB raise (thumbs up) 15s x 15-20 x 3 sets
DB shoulder press 30s x 20, 40s x 20, 50s x 15
Rear delt machine 100 x 12 x 3 sets
Smith shrugs 135 x 15 x 2 sets; 225 x 12 x 4 sets (intermixed w/ other ex's)

Straight bar curl 65 x 15, 85 x 12, 105 x 10
Hammer DB curl 30s x 13, 35s x 13, 40s x 13

Treadmill 30 min, elliptical 15 min - HR 120-130s only. Not for lack of effort!

815pm - ON Whey + WMS shake
930pm - 9 oz salmon, 1 1/3 c asparagus

1230 - Plan to eat: 7.4 oz chix breast, 1/2 grapefruit

[Sean15782]

Holy back width! Haha. You're looking great, I'd say you are the perfect example of making contest prep fit into a hectic schedule!

I'd put you around 7% BF. Your goal of coming in at 200lbs @ 4% is going to be a big challenge! You would have to loose about 7lbs of BF to get there which would put you at 199. Thats if you loose nothing but BF. But, you can do it if you nail it down for the next six weeks like I know you will.

[buffdaddy91369]

Originally Posted by Sean15782

Holy back width! Haha. You're looking great, I'd say you are the perfect example of making contest prep fit into a hectic schedule!

I'd put you around 7% BF. Your goal of coming in at 200lbs @ 4% is going to be a big challenge! You would have to loose about 7lbs of BF to get there which would put you at 199. Thats if you loose nothing but BF. But, you can do it if you nail it down for the next six weeks like I know you will.

thanks. not that the back is wide enough but i will focus on T-bar, one arm row, cable row for thickness & reverse grip pulldowns for lower lats in the off season.

200 @4% will be quite tough 6 weeks out. but im training to burn the fat off with cardio, just the correct macros to hold or even gain 1-3Lbs of muscle while doing so. gotta have goals...right?

holla

[LindzMarie]

You have a great photographer

Lookin' good sexy... keep up the hard work!

[Fjock]

Major props for being able to get through this prep while having so many other responsibilities bro... I commend you

[buffdaddy91369]

Originally Posted by Fjock

Major props for being able to get through this prep while having so many other responsibilities bro... I commend you

thanks bro. much appreciated. again...congrats on the Pittsburg. that's a spectacular show from what i hear.

what's your plan? JRs, USAs, N. Americans?

[buffdaddy91369]

Originally Posted by LindzMarie

You have a great photographer

Lookin' good sexy... keep up the hard work!

honestly. you should have kicked me out of bed. i did not want to work so bad today that i just laid there for 3 more hours. now everyone knows that i am a lazy ass after this post.

no cardio done today. a day wasted. guess i'll run stairs at work. LMAO!

definately cardio between shifts tomorrow. 'round 1pm at PF!

[Fjock]

Originally Posted by buffdaddy91369

thanks bro. much appreciated. again...congrats on the Pittsburg. that's a spectacular show from what i hear.

what's your plan? JRs, USAs, N. Americans?

Well much of that depends on how I do in a week from today. If I somehow find a way to nationally qualify, i just may keep it going to get to one of those shows but purely for the experience and the exposure though. will be a few years or more before I hope to make an impact at shows of that difficulty. If I do not qualify next saturday, my next goal will be either 2009 or 2010 Collegiate nationals... I missed my opportunity to do teen nationals so I dont wanna do the same with the collegiates.

[buffdaddy91369]

Saturday - nothing exciting. Slept in, dredding going to work after 3 days off in a row. No cardio. Off day from weights. Ate according to plan. 5 meals of 6.2 oz chicken breast, 4.5 oz (cooked wt) ww pasta, lo lo carb sauce, olive oil. 6th meal of just the chicken & 1 whole grapefruit.

Sunday - First meal ON Whey + WMS + 10gm glutamine. Then VPX NO Shotgun 1 scoop. Heavy abs, weighted 15 reps x 3 sets each: hip raise, side bends, crunches. 32 minutes HIIT: new elliptical, great for sprinting, simulates a non-lowerbody pounding run more than a glide: 1 min sprint, 1 min coast, HR 135-155 bpm (HR monitor worn).

Next 3 meals: 6.2 oz chix breast, 4.5 oz ww pasta, lo carb sauce, olive oil

5th meal: lg pack chunk light tuna in water, add olive oil/apple cider vinegar, whole grapefruit

6th meal: protein shake before Monday morning cardio

[maximus7]

hi..i'm a doctor in orthopaedics..i have on call and my work schedule is hectic and unpredictable...
how do u bring all ur food to work??
i can only pack 2 meals the most..and the rest are protein shakes...
i sometimes can go 6 hours without food due to long operations

btw, i'm 6 weeks out from a contest

[Blitz n destroy]

Lookin Great D. You will tear it up on the 21st!

[buffdaddy91369]

Originally Posted by maximus7

hi..i'm a doctor in orthopaedics..i have on call and my work schedule is hectic and unpredictable...
how do u bring all ur food to work??
i can only pack 2 meals the most..and the rest are protein shakes...
i sometimes can go 6 hours without food due to long operations

btw, i'm 6 weeks out from a contest

off season: i usually only bring 2 solid food meals, 2 BSN True Mass shakes. it is more convenient to have shakes for the times that i cannot get to the food & makes it look better for me...so co-workers do not question frequent breaks. however, i put down a solid food meal in 15 minutes tops.

pre-contest: i do not use many shakes other than post workout, cutting them all the way out 2-4 weeks out anyways. so i pack 4 meals in containers in my cooler back that looks like a regular bag complete with an outer pocket for my paperwork & a zipper pocket for my stethascope, ACLS/cardiac cards, etc.

i set my alarm on my cell phone (on vibrate) to remind me when to eat. if i am free i down my food really quick. or i hurry and wrap up what im doing. i work critical care so outside of someone going into acute respiratory distress or cardiac arrest (rare enough). i eat within 30 minutes of my alarm. at times my first meal after my pre-shift meal is delayed...so i go 4-5 hrs inbetween them. i will pop some amino's or bcaa's if pre-contest or do a shake while i chart.

BUT...you have a great barrier. the OR! i cannot figure that one out. if you are in surgery...eat right before you scrub or hit a shake...higher calorie meal. there is a surgeon who competes on muscular development's site. i'll get the name for you later when i have time.

[buffdaddy91369]

Originally Posted by Blitz n destroy

Lookin Great D. You will tear it up on the 21st!

thanks. appreciate it!

i added HIIT yesterday. DAMN! i did 30 minutes before my 330pm-4am shift on Sunday. then after i got off work at 4am... i did 28 minutes of HIIT on my way home. then i did 30 minutes steady cardio with HR 125-138 after my chest - tricep workout today.

[buffdaddy91369]

Joking! Preferred to watch NBA playoffs over RAW...this time!

But what's really goin on? I'm patting my f*#king back that's what!

First of all I hate the necessary contest cardio. Second, my body is feeling really ragged from lack of sleep (working on that), training intensity, the amount of cardio!

Recap plus: so I did 30 minutes of HIIT (one minute sprint, one minute off) on the new Cybex elliptical on Sunday @ 130pm.

Worked 330pm-4am. Drove to the 24hr Planet Fitness & did another HIIT session (new Cybex stationary bike 11 minutes, elliptical 15-16 minutes). Sprints were shorter 15-45 second & more difficult, especially on the quads & hammies with the stationary bike.

CHEATING: 6 baked chicken wings after 5am cardio. My step-dad is back from out of town construction. He is a dangerous home chef. So I try to avoid my mom's house during prep when he's home but that's impossible always.

740am: ON Whey + egg white + soy milk & water shake. 2 RC's w/ PB&J.

745am-345pm: SLEEP!

400pm: 7.4 oz chicken breast, 1 tbsp olive oil, 6.75 oz ww pasta, lo carb sauce. 11-OXO, Propadrol, MVI, CLA, EFA, Vit C, Ester Sized XP

545pm: VPX NO Shotgun

615pm: Chest & Triceps. BCAA's taken intra workout x 2 servings.
Flat DB Press 60s x 13, 70s x 13, 80s x 12, 90s x 8, 90s x 9
Incline DB Fly 15s x 15, 20s x 12, 25s x 12, 25s x 13 SUPERSET w/
Incline DB Press 60s x 13, 60s x 13, 65s x 12, 70s x 10
Pec Fly Machine 90 x 15, 100 x 15, 110 x 13

V-Grip Cable Pressdown 60 x 15, 70 x 15, 80 x 13, 90 x 12
Skull Crushers 90 x 10-12 reps x 3 sets

Elliptical 20 minutes HR 125-138, Recumbant Bike 10 minutes HR 120s-130s

815pm: ON Whey + WMS + egg white + soy milk & water shake. Kre-Alkalyn

940pm: 9-10 oz tilapia, 1 cup mixed veggies. CLA, Propadrol, 11-oxo, vit C.

1230am: 7.5 oz chix, 1 tbsp olive oil, bbq sauce, 1/2 grapefruit, 2 RCs + PB&J
11-oxo, Propadrol.

[buffdaddy91369]

http://michigannpcnews.com/flint_midmichigan_results

http://michigannpcnews.com/back_stage_photos

http://michigannpcnews.com/competito...t_mid-michigan

Special thanks to contest promotors Mike & Glory Buckel

[maximus7]

how u eat ur meals? u just go to the pantry/cafeteria and eat ur pack food there? u dont get looks from other co-workers? is it common in ur area?
sometimes i decline to eat pizzas ( a treat from implant companies), i get all sorts of questions, when i tell them i'm on diet...they will give all sorts of comments...u r not fat..blah blah blah
i feel like a thief sometimes...i need to sneak to eat ...

[buffdaddy91369]

Originally Posted by maximus7

how u eat ur meals? u just go to the pantry/cafeteria and eat ur pack food there? u dont get looks from other co-workers? is it common in ur area?
sometimes i decline to eat pizzas ( a treat from implant companies), i get all sorts of questions, when i tell them i'm on diet...they will give all sorts of comments...u r not fat..blah blah blah
i feel like a thief sometimes...i need to sneak to eat ...

for the most part the other nurses that i work with are understanding & supportive of my bodybuilding. i just let them know that im going to the back break room down the hall to take in another meal. this usually only takes 10-15 minutes.

if i must work on another unit it gets a little tougher during contest prep, when im not taking any shakes at work. but i get it done. worst case scenario i go about 4 hours inbetween a meal. usually 3-3 1/2 hours. on rare occasion 5 hours.

it's hard to turn down the little things at work for me. a piece of chocolate for example. pizza is no problem because it's not my favorite brand like near home except for this one deep dish place. that's when it gets hard...the deep dish pizza! but i know my prep is more important. no one makes me compete so why cheat. cheating for me is a small piece of chocolate or a couple rice cakes with natural peanut butter & sugar free jam. or eating what i am supposed to be eating for prep but instead of at home & well measured out, going to eat the food prepared from a restaurant. i won't be doing any of that these last weeks!

[buffdaddy91369]

745am: 1 cup egg whites mixed in 2 pk instant grits, 2 slice 2% cheese, 24gm whey in soy milk & water with 1/2 scp WMS
815am: NO Shotgun

845: Leg extension 60 x 20, 80 x 20, 100 x 15, 120 x 15
Leg press (plates x reps) 6 x 20, 8 x 20, 10 x 20, 12 x 15, 14 x 15
Hammer Strength hack squat facing in (plts x reps) 2 x 20, 4 x 15, 6 x 15
One legged squat DB 20s x 10-12 reps x 3 sets SUPERSET with
SLDS DBs 50s x 12, 60s x 12, 70s x 12
Seated leg curl 80 x 20, 100 x 15, 120 x 12

Donkey calf machine 220 x 25, 260 x 20, 300 x 15 SUPERSET with
Seated calf rase 100 x 20, 110 x 15 x 2 sets

Recumbant bike 20 minutes 80-90rpm's

1030pm: 2 scp Whey + 1 scp WMS + 1/3 cup egg whites

230pm: 6.2 oz chix, 4.5 oz ww past, 1 tbsp olive oil

700pm: Same as 230pm meal

1030pm: 8 oz ground 99% lean turkey breast, 1 cup brown rice, 1 tbsp olive oil

130-2am: 6.2 oz chix, whole grapefruit

5-530am: same as 230pm/7pm meals more than likely, unless i drop the pasta for veggies. this depends as i may do HIIT cardio @ 6am, take daughter to school 7am, take girlfriend to oral surgery 815am. SLEEP? LMAO...now!

[buffdaddy91369]

500am: home from 12.5 hour shift
530am: BCAA's + EST Ester Sized XP
600am: Abs & 30 minutes cardio - elliptical/stationary bike
700am: ON Whey protein + egg white shake
705am: take daughter to school
800am: 6.2 oz chix, 4.5 oz ww pasta, olive oil
830am: escorted girlfriend to oral surgeon for wisdom teeth x4 removed under anesthesia - monitoring for post-op care/complications throughout the day

900am: Jay Rob protein brownie

1100am: 6.2 oz chix, 4.5 oz ww pasta, olive oil

Awake for approx 28 hours at from 7am yesterday morning at this point.

1115am - 545pm: sleep off an on

600pm: meal 4 - chix + pasta w/ olive oil

1000pm: meal 5 - chix, 3 RC's + natural PB & SF Jam

100am: meal 6 - tuna w/ apple cider vin & olive oil, grapefruit for carbs

315am: back to bed

[buffdaddy91369]

700am: took daughter to school

1000am: chix, ww pasta, olive oil

NAP

245pm: chix, 1/2 grapefruit

545pm: tuna, ww pasta, apple cider vinegar, olive oil

645pm: back & cardio
Wide grip chins body wt 12 reps x 3 sets
T-Bar row 90 x 12, 115 x 10, 135 x 8
One arm DB row 90s x 13, 100s x 13, 110s x 12
Reverse grip pull downs 140 x 15, 160 x 12, 180 x 12
Seated straight bar cable row 120 x 15, 150 x 13, 180 x 12
Seated cable row shrug 200 x 15
Smith machine shrug 225 x 12-15 x 3 sets

Elliptical 32 minutes @HR 140-152

845pm: ON Whey 1 1/2 scp, WMS 1 1/2 scp, 1/2 c liquid egg whites

1015pm: Salmon, mixed veggies

[yzrider400f]

what're your daily macros at?

[buffdaddy91369]

Whether I eat 5 - 6 meals per day depends on my work/sleep schedule. Some days I am awake many more hours than my shortest day for example: awake 3pm - 1am, a no work day coming off a work day. I work 330pm - 4am 3-4 days per week. On rare occasion 330pm - 8am.

6 meal plan: Protein 45.3gm, Carb 33.9gm, Added fat 10.4gm per meal

5 meal plan: Protein 54.3gm, Carb 40.7 gm, Added fat 9.1gm per meal

I have a list of protein, carb, fat choices with serving size in ounces, except for fat is in tbsp's.

P: chix or turkey breast, cod, shrimp, tilapia, salmon, tuna, swordfish.

C: brown rice, sweet potatoe, oats, ww pasta.

F: flax, olive or MCT oil

Exceptions: i may drop a starch & add a grapefruit or green veggie for a later meal or last meal. i may sub rice cakes for my starch & natural peanut butter for some of my fats. usually this takes my carb intake slightly below the measured macros which is okay for me. i have to watch my carbs a bit. this is why i am on 2700 kcals versus the original 3000 kcals last competition which led me to freakin out & trying carb cycling, low carb, no carb stuff.

i may rarely sub an apple for my carb pre-workout. i still do some shaked against Mark's recommendations. i will cut them out two weeks out. but they're so convenient to make up for mistakes in food prep with my ridiculous schedule and post workout. but i cut them down to one a day pwo already. i use waxy maize for the carb part.

other adjustments are re-feeds per Layne Norton. i do a re-feed by increasing carbs to around 400gm & dropping the protein a tad & not adding fat that day (no olive or flax oil). usually on a heavy leg or back day. not quite as often as he suggests for my bodytype. once every 7-10 days.

that's about it. sorry for rambling...

[buffdaddy91369]

245am-700am: Sleep.

730am: ON 100% Whey 2 scoop, 1/3 c liquid egg whites, 6 oz soy milk + H20

Back to sleep - 1045am.

1100am: 1 cup egg whites, 2 pk instant grits w/ 2 slices 2% cheese
-- chiropractic adjustment
1130am: VPX NO Shotgun
1140am: shoulders, biceps, cardio

DB shoulder press 40s x 15, 50s x 15, 60s x 12 x 2 sets
Cable side lateral raise 10 x 20 x 2 sets, 15 x 15, 15 x 13
Standing BB curl 60 x 18, 80 x 15, 100 x 12
Front BB raise 40 x 12-13 reps x 3 sets
Standing DB hammer curls 30s x 20, 35s x 16, 40s x 13
Rear DB raise 30s x 12 x 3 sets
Machine preacher curl 70 x 13, 80 x 12

Elliptical 32 minutes HR 130-150 bpm

140pm: ON 100% Whey 2scp, 1/3c liq egg whites, 1 scp WMS, 8oz soy + H20

340pm: 9oz salmon, 4.5 oz sweet potatoe, olive oil, cinnamon

700pm: 6.3oz chix breast, 5.2oz ww pasta, olive oil, LF parm sprinkles

10-1030: 6.2oz chix breast, 4.5oz SP, olive oil, cinnamon

1-130am: 6.2oz chix breast, spinach salad w/ almonds & balsamic vin/olive oil

[buffdaddy91369]

Maintained diet. Focused on rest & recovery.

Saturday: HIIT
40 minutes elliptical (3 min warm up/2 min cool down).

Sunday: Chest & Triceps - nothing spectacular. Left shoulder questionable!

Incline BB Press 135 x 13, 15, 20, 20 rep sets. Warmed up nice but heavier weight would have jeopardized the shoulder.

Pec Fly Machine 80 x 15, 90 x 15, 100 x 15

Flat DB Press 50s x 15, 55s x 12, 60s x 12, Drop set 65s x 12, 45s x 8, 25s x 12

Tricep Cable Pressdown 60 x 15, 60 x 15, 70 x 13, 80 x 12

One arm DB extension 20 x 15, 25 x 15, 30 x 13

DB thumbs up front raise 10s x 15, 12s x 15

Looking tighter, more defined. Sometimes better than others. Weight remains 206-207Lbs. Eliminating last starch carb meal of the day as of today.