Ryan1981's Contest Prep for 2008 Indianapolis Championships - Page 2

Sporto1633 · 04-23-2008, 02:55 PM

Quote:

Originally Posted by Ryan1981

Damn TJ!! I'd be psyched to have that on show day 8 wks from now in Anderson. You're making it hard for me to post mine...lol. But I will. If I'm not constantly comparing myself with someone better, I'm just wasting my time, right? That's like playing dodgeball against fifth graders and thinking your the ****. Thanks for the post.

Ryan

That's right! These were 8 weeks out from the show I won in which I turned pro. If anything, they might give some insight as to what type of conditioning to be looking for around that time to win an overall at a big show. Don't compare apples to oranges...everyone's different, gets lean first in different areas, etc. I had already been dieting for 5 months up to his point, which is another good point - give yourself plenty of time to diet slowly...even extra time! By losing BF and weight very slowly, you can keep much more of that hard earned muscle!

Sporto

Ryan1981 · 04-23-2008, 07:55 PM

Here's what I got. My camera was taking blurry pics for some reason and I'm not too pumped about the lighting and the casper skin tone, but I'll work on that for next time.

ironman19871 · 04-23-2008, 09:42 PM

Looking great! A few weeks ago your love handles were as wide as your lats. Did you loose fat like that in 2002? do you think its the HIIT, L-carnitine, your very low calories, or is it just the awsome Lippelt genetics...

ironman19871 · 04-23-2008, 09:58 PM

Make sure you watch all these Jeff Rodriguez clips. He gives great contest prep advice, he talks about how,as a natural competitor, he water depletes and how he needs carbs throughout contest diet to stay full and things of that nature. He took 2nd at the Team Universe, as a natural competitor among the guys with some help...He's got some freaky seperation and he knows his ****! I was impressed.

http://mdtv.musculardevelopment.com/...ry/30/126/204/

http://mdtv.musculardevelopment.com/.../view/932/163/

Ryan1981 · 04-24-2008, 01:26 PM

Holy sh**! That guy (Jeff Rodriguez) has deep cuts!! Especially in his bicep, tricep, shoulder area. That's definately motivating.

Ryan1981 · 04-25-2008, 12:18 PM

Wednesday was a cardio day and it was so nice outside....that I decided to run a little. Well, a little turned into a full blown run to eagle creek park and back. I mapquested it at 3.1 miles each way. 6.2 miles total.

I'd be lying if I said it was easy, but it wasn't too hard for me (insert horn tooting sound here). And of course, the competitive nature in me had to time the run. How else was I to guage my progress. It came out to 47:30. I actually ran the way back faster than the way there. My 3.1 split time was about 24 minutes exact, so I was trying to beat 48 minutes. That put me at 7:39 per mile. Not too bad for the first run. And I didn?t even have to walk...ahhhhh. Man i remember why i loved running. It's a bit masochistic, but it feels like a major accomplishment each time you push yourself harder that you think you could and succeed. Hmmm?.that must be why I love bodybuilding. What other type of person would put themselves through hours upon hours of pain to make small (almost invisible) improvements? Yet over a long period of time these microscopic improvements build up to make a world of difference...yep, bodybuilders are a rare breed. But I'm sure glad to be one of them.

Ryan1981 · 04-29-2008, 09:37 AM

I currently am raising my water intake from about 1.5-2 gallons per day to around 2.5-3 gallons a day (5.5 weeks out) and I've realized that increasing my water that high may require me to add a bit more salt to my diet in order to support correct electrolyte balance. I've pretty much limited my salt intake for quite a while since I barely eat any processed foods or sodium filled condiments and I was wondering if anybody has some insight on this that may help me out. How much should I add?? Just a few shakes here and there on certain foods?? Has anybody just measured it out and licked it up each day to get enough? Just looking for some help on this?

ironman19871 · 04-30-2008, 03:31 PM

Jeff Rodriguez, middleweight sensation at the 2006 NPC Team Universe discusses his water intake with Ruth Silverman. Check out the video http://www.graphicmuscle.com

WATER INTAKE
Here was my strategy for my daily water intake leading up to the team universe. I made drinking large amounts of water easier by adding Crystal Light to my water.

8 Weeks out ? 3 weeks out: at least 3 gallons of water per day
2 Weeks out -8 days out: at least 3.5 gallons of water per day
7 days out ? 3 days out: at least 5 gallons of water per day
2 days out: 2.5 gallons of water
1 day out: 1-1.25 gallons of water
Show days: 1 gallon of water
(Since the show was at night I had about 50 ounces before prejudging and 80 ounces after)

Just use this link to this forum, the screen JRod is Jeff Rodriguez

http://contests.ironmanmagazine.com/...read.php?t=465

Ryan1981 · 05-01-2008, 05:47 AM

Thanks for the info. You gonna post some pics from evansville?

Blahzay128 · 05-01-2008, 07:04 AM

Hey your looking great so far....some big improvements....Just keep doing your thing! You've got the right mind frame right now....time will fly and you'll be on stage ripping it up.

BTW - Your legs are really starting to show separation!

Ryan1981 · 05-01-2008, 11:04 AM

Quote:

Originally Posted by Blahzay128

Hey your looking great so far....some big improvements....Just keep doing your thing! You've got the right mind frame right now....time will fly and you'll be on stage ripping it up.

BTW - Your legs are really starting to show separation!

Thanks Blahzay. I'm hoping to carry a few more lbs. of muscle from my last show in 2002....yet at a lower BF%. wow....that's much easier to type than it is to do...haha.

Ryan1981 · 05-02-2008, 06:09 AM

5 weeks and 1 day out from Indianapolis, 7weeks 1 day out from Anderson.

Ryan1981 · 05-05-2008, 01:08 PM

I had a decent arms night on friday. But as i did my 3rd set of standing alternate curls I felt a little strain in my neck. I thought little of it, did four more sets of machine preacher curls, 4 sets of dips, and then did 20 min of high intensity cardio. Still, it didn't hurt at all.

But then later Friday night I noticed that it was stiffening up and feeling much worse.

Fast forward 4 hours as I'm waking up every 30 minutes because of this terrible shooting pain in the neck (figuratively and literally). I couldn't even position myself differently on the pillow without some terrible shooting pains. "Oh shi*" I said to myself. "Just what I need 5 weeks out. Something to put the skids to my fat loss / contest prep." I looked like a massive stiff. Having to turn my whole body to see anything laterally. As Saturday progressed, and after about 6 sessions of stretching and ice, it did loosen up. Enough for me to mow the lawn, at least. The gym was out of the question. I stuck to the diet, since that was the only thing i could do.

Sleeping saturday night was about 10 times better than friday, but still wasn't pain free. But to my surprise, it felt pretty good sunday afternoon. I decided i would sneak into the gym (my girlfriend Lyndi was against it) and see if I could get some time in on the treadmill. The worst part was that I knew saturday was supposed to be leg day, and the thought of skipping it this week was killing my psyche. I thought to myself, maybe i'll try some hack squats just to get a feel. So i walked on over to the hack and gave one set a shot. "Hey, that felt pretty damn good" i said to myself afterwards. Then I proceeded to bust out about 6 good sets. Ended up supersetting these with some straight leg deads (up to 315), pretty heavy leg presses, heavy leg curls, and leg extensions.

Following the workout I hit the treadmill for one hour of 11% incline @ 3.6 speed (keeping HR=140). I was really humming after all of that. Nobody in the gym was even thinking about working that hard on a Sunday........neither was I, but it sure did sneak up on me.

Needless to say, that removed a huge mental roadblock. My neck is still hurting a bit today as I write this, but I think it will be unnoticable in a day of two. I just thought I'd share that story to show that it's worth it to give it a try. I'm not for working out when injured, but i'm just saying that you should never talk yourself out of a workout completely. I almost did. But I'm sure glad I didn't listen....

Ryan1981 · 05-07-2008, 12:26 PM

I just thought I'd share my dieting thought process that I have gone through / I'm going through right now.

I have taken the dieting process and broke it down into a few different phases. The whole jist of the phases is to step down slowly and increase the number of fat burning catalysts one by one:

1. Calorie reduction. still higher carbs-for dieting standards (wks1-3)

2. Increase Cardio from 30min/day to 1hr/day (wks 4-6)

3. Carb Reduction 1. from 150-200 to 100-150 (wks 7-9) slight cal reduction, while increasing protein a few percent.

4. Carb Reduction 2. from 100-150 to 80-100 (wks 10). Again, slight cal reduction (100 or so) and increasing protein a few percent. (5%=25g or so)

5. Cardio increase if necessary, if progress slows: (weeks 10+)

Right before I first started dieting (cutting for show) I had luckily been flooding my body with an excess of calories to ensure muscle growth. So in phase 1, I dropped my calories from roughly 3,500-4,000 to 2,800 or so. This calorie reduction alone stimulated a nice amount of fat loss. I was still around 200 carbs at this time. I saved this "carb depletion trump card" for later down the road. Maybe some will disagree with this and say "well, he could have dropped more fat overall if he just dropped down the carbs and went down to 2,200 calories right away." But everybody is different. And I think slow changes work best for me.

For all you euchre players out there, here's an analogy. You wouldn't throw one of the bowers out there to win a hand if you can win it with a lower card (lets say a suited 10) would you??? Of course not. That's why I've saved the lowest carb for the last few weeks. I can still loose fat 12 weeks into "calorie reduction" because I'm still adding a change to the plan and not hitting a plateau.

Obviously this won't work as well for someone who is trying to cut down in a short period of time (say 8-10 weeks).

Does anybody Disagree with this? Any suggestions that may help?

Ryan1981 · 05-13-2008, 01:19 PM

Beep!, Beep!, Beep! Its 4:30am this morning and I roll over, shut off the alarm, and I negotiate a few scenarios in my head for about 1-2 minutes. Do I really need to do cardio this morning??? Should I shower there? Do I have time to come back here and eat afterwards? Yes, I should go. I want it bad. Do I really need to go? I can put in extra effort tonight.......zzzzzz. And I'm sawing logs again. Beep!, Beep!, Beep! It's 5:45 and it's time to get up and get ready for work. And I already feel guilty. "Damn, why'd I skip that this morning?" I said in my head. Somebody else woke up this morning and decided to fight the urge and just "get it done." Damn, I'm behind already.

I decided last night that I should go in early this morning, hit up 30 minutes of HIIT, have more time for posing practice tonight, and be feeling good by the time i walk into work.

As I sit here now I can't count how many times I've reminded myself of how I should have sacked up and went in. And to tell you the truth, it's really only a mental thing. It probably isn't that big of a deal that I missed one session, but it's the principle. If you're not working harder than the guy next to you, you better prepare to lose, or suck it up and push harder!

Well, I'm not gonna let this hold me down. I'm going to turn this negative experience into a positive. The next time i get the urge to hit the alarm (probably tomorrow morning...haha), slack off on a set, not plan my meals properly, or diet right on; I'm gonna think of this guilt I feel right now. And I'm gonna kick up up baby! I've already planned out the rest of the week. And i'll be damned if I don't follow through. It must be done.

"Either you want it, or you don't. It's just that simple."

Ryan1981 · 05-14-2008, 08:18 AM

Didn't sleep in this morning. Had a kick ass cardio session. Back on track baby.

Ryan1981 · 05-14-2008, 08:32 PM

Taken today. 5.14.08. Just under 3.5 wks out from Indianapolis. 5.5 wks from Anderson.

demonwareltd · 05-14-2008, 08:53 PM

Looking pretty good there...question for you though? Is your posing suit too big or is it just the way you have it hiked up in your rear shots? I know I had initially bought a large, but then had to go out and get a medium because I didn't want to step on stage with people thinking I had a load in my pants!

cmamath13 · 05-15-2008, 03:12 AM

Quote:

Originally Posted by Ryan1981

Taken today. 5.14.08. Just under 3.5 wks out from Indianapolis. 5.5 wks from Anderson.

Ryan,

WOW! I see big improvements in this week. You seem to have "turned a corner". Looking much better! Keep it up buddy!

My only constructive criticism is to work a little on that rear double bicep shot.

Ryan1981 · 05-15-2008, 05:31 AM

Quote:

Originally Posted by demonwareltd

Looking pretty good there...question for you though? Is your posing suit too big or is it just the way you have it hiked up in your rear shots? I know I had initially bought a large, but then had to go out and get a medium because I didn't want to step on stage with people thinking I had a load in my pants!

Haha.......I hear ya. I ordered a medium online. But they ended up sending me a large. So I emailed them and sent me another pair (of Mediums). I wear these larges to practice posing in.

I did hike 'em just a bit, just to show how hard I still need to work!!

Thanks for the comment. I will make sure I don't show up on show day with the wrong pair!!

Ryan1981 · 05-15-2008, 05:37 AM

Quote:

Originally Posted by cmamath13

Ryan,

WOW! I see big improvements in this week. You seem to have "turned a corner". Looking much better! Keep it up buddy!

My only constructive criticism is to work a little on that rear double bicep shot.

I agree. The rear bicep was the only one I didn't like what I saw. I am bringing my shoulder blades too close together and it doesn't give all of the muscles in my back a chance to show 'cause they're all bunched together. I think my footing is ok...and I'm gonna focus on holding my arms straight up and down (or a bit back) rather than forward. How I have my arms/hands here doesn't give you a good look at the bicep since it's view is hidden (more towards the front).

Ryan1981 · 05-15-2008, 09:26 AM

Today I was damn focused on the show. I was in the gym at 5am for an hour of cardio, hit my diet right on target, went to the gym after work, had a good back day, did 30 min of stairstepper after back, 30 min posing practice after I got home, took some progress pics, and posted them on here right before I slammed my casein shake and headed off to bed. This was a productive day!

Back (volume)

Deadlifts: 135x12, 225x15, 225x15, 225x15

Pulldowns: 135x15, 150x13 (CG), 135x13, 115x13

Seated Rows: 180x12, 180x12,(3min. rest),180x15, 150x15

Hyperextensions: BWx15, 8x15, 8x15, 0x15

ABS
Torso Rotations: 70x15, 70x15, 90x15

MTS Ab Crunch: 60x15, 60x15, 60x15, 60x15, 60x15 (on each set of these I would put an emphasis on a different angle. Middle vs. sides, etc.)

Cardio:
(5:00am) (Southport Rd. Cardinal Fitness)
Treadmill: 60 min, 4.0speed @ 11% incline. HR=150

(6:00pm) (38th St. Cardinal Fitness)
Stair Stepper: 30 min, HR=155-160. I had sweat dripping off of me like crazy. Good thing the stepper is in the corner or I would've scared some people, and I don't consider myself a guy that sweats a whole lot. I don't know why, but when I'm lean I sweat like a pig???? Crazy stuff.

(7:00): 30 minutes posing

Diet
Calories: 2,023
Fat: 48.5
Protein: 251
Carbs: 108

And, I called my brother and he was finishing up moving into his apartment in Arlington, TX for his summer internship. He is 6 miles from METROFLEX GYM and is already signed up to train there all summer. I'm pretty jealous.

Blahzay128 · 05-15-2008, 10:58 AM

Looks like your body is responding really well to what your doing....keep it up.....The next few weeks should allow for you to get that last bit of tightness.

I know I'm still a novice...but POSE POSE POSE....I think that really helps to bring out the finer details. Keep it up and finish strong!!!!!

stayfit2008 · 05-15-2008, 12:25 PM

great form,...looks ripped, wait til you tan,..you'll see some real sepperation then! How much do you weigh now?

Ryan1981 · 05-15-2008, 12:43 PM

Quote:

Originally Posted by Blahzay128

Looks like your body is responding really well to what your doing....keep it up.....The next few weeks should allow for you to get that last bit of tightness.

I know I'm still a novice...but POSE POSE POSE....I think that really helps to bring out the finer details. Keep it up and finish strong!!!!!

I can't agree with you more blahzay. It surely helps my confidence each time as well as hammering in finer details. I've got an RCA small wonder digital camera set up on a tripod to record myself go through the poses. It's a sweet tool. And it's got a quick USB drive on it so I can watch it right on my laptop 30 seconds later.

Ryan1981 · 05-15-2008, 12:46 PM

Quote:

Originally Posted by stayfit2008

great form,...looks ripped, wait til you tan,..you'll see some real sepperation then! How much do you weigh now?

Thanks stayfit. I'm not about to let up one bit.

I'm at 171 right now...and will have no problem getting under 165. I was around 195 or so in early March.

Ryan1981 · 05-16-2008, 05:30 AM

It's funny how you're perceptions of importance change while dieting. Before I started competing and dieting for shows, I could give a sh-- less if my hamstrings didn't get a good burn or were not sore after a good leg day. And Who cared about how their lower backs looked??? not me.

But now it is different. These little bodyparts that most people don't care to train become of utmost importance to someone competing. I now find myself really enjoying doing straight leg deads and hitting leg curls earlier in my workout while they can handle heavier weights (like 140 or so). Hell, I used to use 95 lbs for pretty much every set to hit my hammies. (always at the very end of leg day). And it was more of going through the motions. Don't get me wrong, I did them till they burned like hell. But it's a different mindset when you look forward to hitting them. There's a difference between just getting them done because you know it will help you vs. being excited about doing them because you know they'll set you apart from everybody else. Plus, I like the different feel of going heavier for leg curls now. I do my last set or two with lighter weight (around 110 or so) and still get the stinging burn. But now I see the importance. Cause if you do get lean enough to see 'em on stage. And they look fantastic, it's lights out.....KO. I'm not quite there yet, but I'm learning what it takes. And as Arnold said in Pumping Iron (to Ken Waller) as he was looking at his back in the mirror........."yeah....it's getting closer"

stayfit2008 · 05-16-2008, 05:36 AM

Yea,..those SLDL are the bomb! I used to do them with locked legs and could only get a 45 plate on w/out fear of injuring myself. Since Ive seen a better method by slightly bending at the knees, I still get a good stretch and can double the poundage!.

Ryan1981 · 05-16-2008, 03:26 PM

Quote:

Originally Posted by cmamath13

Ryan,

WOW! I see big improvements in this week. You seem to have "turned a corner". Looking much better! Keep it up buddy!

My only constructive criticism is to work a little on that rear double bicep shot.

Thanks to your comment I spent about an hour and a half on youtube and misc. sites, took some videos, and snapped a few pics. I think I improved this shot 110%. I was just scrunching everything together before and wasn't leaning back nearly enough. Now, it feels so much better. I think you'll agree it looks much better too. I knew my back was bigger than what was showing up on camera...haha. Thanks Cmamath.

Check out the before and after pics.

Before:

AFTER!!!!:

Ryan1981 · 05-19-2008, 08:09 AM

I had a sweet leg workout this morning at 5am. I think I was distracting the half dozen other patrons in the gym as they mulled through their usual morning workouts while I was in my own zone. I was plugged into my ipod while kneeling on the floor after my third set supersetting leg presses and SLDL's when I realized that there was even anyone else there. They were staring at me with that look of slight disgust (just because they were jealous that I was there to work out like a freaking freight train and I worked harder than them brushing my teeth this morning, let alone the squatting, leg presses, sldls, heavy leg curls, and extensions). I wasn't being loud or obnoxious at all. I just didn't pay any attention to them; and I think that may be worse than the former. I wasn't gonna waste my time wondering what they were doing. I'm not saying that I'm better than all of them, but I'm just taking note that my mindset and level of intensity this morning was at a whole different level. Not a lot of people would be excited to roll out of bed at 4:30 to get in an intense leg day.

I can't wait to hit the gym for session 2 (after work to do my cardio). It is a reward for me to do it. I would be disappointed if I missed it. It has become instinct. And I freakin' love it!