AustrianOakJr's first contest prep log

[AustrianOakJr]

Originally Posted by tvicemanXXL

Sorry to chime in so late on your contest results. You kicked some butt. Truly you look great and made a massive transformation most people only wish they had the motivation to accomplish.

Congratulations!

Thanks man. That means a lot coming from you. It wasnt just me....I had a lot of support. Hopefully, things still keep going well for me. Next year will be here before we know it!

[Jack_the_Repper]

Hey Oak, couple of questions:
How many coats of Pro Tan did you use? and did you tan at all beforehand?

[AustrianOakJr]

Originally Posted by Jack_the_Repper

Hey Oak, couple of questions:
How many coats of Pro Tan did you use? and did you tan at all beforehand?

I tanned for 3 weeks beforehand, but I dont add much color naturally. I had tan lines under my trunks, but I still looked pasty white.

I used 3 coats of Pro-tan starting wednesday night, thurs night, fri night and lightly showered each morning afterward (just water, no soap). Then, I put dream tan on Saturday morning after the last shower. I added one more coat of dream tan prior to the night show.

In hindsight, I would probably follow the same protocol, but do ONE more coat of protan (starting tuesday night) and then NOT shower after my last coat. I was too light and the judges made a real point of telling me that this was a big point deduction for me. As my first show, I was clueless on how dark I needed to be. I was looking at myself in the mirror thinking I looked like a total freak b/c I was soooo dark. On stage, I still got washed out. Lesson learned.

[stayfit2008]

Youre sticking with protan then,...?

[AustrianOakJr]

Originally Posted by stayfit2008

Youre sticking with protan then,...?

Yea.....I dont know. I dont think it was a protan issue, I think it was a lack of coats and the last shower that did me in. I was debating sat morning on whether or not to shower lightly and I went with it. I think this was my biggest mistake. Also, I could have gone heavier on the dream tan. I liked the actual color....it just wasnt dark enough.

[fltallpaul]

Originally Posted by AustrianOakJr

Yea.....I dont know. I dont think it was a protan issue, I think it was a lack of coats and the last shower that did me in. I was debating sat morning on whether or not to shower lightly and I went with it. I think this was my biggest mistake. Also, I could have gone heavier on the dream tan. I liked the actual color....it just wasnt dark enough.

If you don't look ridiculous then you are not dark enough. I had probably 7 coats without a shower and thought I was so dark...then on stage there were still some darker, although I was happy with my color. I was so dark that when i put on the dream tan it didn't make me any darker so I skipped it.....all with protan.

[stayfit2008]

So you are 100% on Pro Tan then. I am not knocking it, mostly because I never used it. I got a base tan (not much) and applied my Jan Tana Thursday night. I only applied it three times total once after each shower. Sat. i did a touch up (not really needed). As you can see my color was probably the darkest out of us.

[AustrianOakJr]

Originally Posted by stayfit2008

So you are 100% on Pro Tan then. I am not knocking it, mostly because I never used it. I got a base tan (not much) and applied my Jan Tana Thursday night. I only applied it three times total once after each shower. Sat. i did a touch up (not really needed). As you can see my color was probably the darkest out of us.
]

No, I did tan in a booth and also add dream tan prior to the stage. 3 coats of protan, then dream tan. My problem is that I am FREAKING WHITE. That coupled with the fact that I didnt know what I was doing.....I came out too washed out on stage. It wasnt an issue with the products.....now that I know what to do, I wont be white on stage again.

This AFTER tanning for 3 weeks.

[roch]

I apologize if I missed it but did you have a log of what your workouts and cardio looked like?

I should join up at the same gym for some motivation.

[AustrianOakJr]

Are you local? Im at Golds in Webster.

I wrote this when I did the transformation contest back in April. This is basically what I did through my whole prep with some minor tweaking as bodyfat got lower......I cycled carbs a bit and started supplementing BCAA's/EAA's.

http://www.bodybuilding.com/fun/transm174.htm

[roch]

Originally Posted by AustrianOakJr

Are you local? Im at Golds in Webster.

I wrote this when I did the transformation contest back in April. This is basically what I did through my whole prep with some minor tweaking as bodyfat got lower......I cycled carbs a bit and started supplementing BCAA's/EAA's.

http://www.bodybuilding.com/fun/transm174.htm

Yep, I am in Henrietta.

Thanks for the link, I will check it out.

[Jack_the_Repper]

Wow you were PALE for tanning 3 weeks! And i'm trying to decide whether to start tanning... I'm about 3 weeks out, or just stick with my Pro Tan and Dream Tan which i already purchased. And the bottle of Pro Tan says to let it set for a couple of hours before showering... any advice on how long to let it set

[stayfit2008]

once in the morning then once at night, repeat next day and so on...

[jked4life]

Originally Posted by AustrianOakJr

Dude, what NOT? The only thing to hold you back is YOU. First show jitters? My stomach was in knots when I was walking out to do the pre-judging! But, then adrenaline took over......it was AWESOME. The feeling of that stage is just awesome. If you decide to do it, let me know. We could do some training. But, you have to DECIDE to do it. Commitment is key.

I'm doing it. I HAVE to.

The more I have thought it over, the more I realize this is something I HAVE to do. I've been bodybuilding and jerking around for years. I've considered it a million times, but now its time to act. It's an incredible challenge for me. It's also something, WAY outside my comfort zone, which is probably one of the main reasons I NEED to do it.

The only thing is to decide when and where. I'll have to wait until 2009 schedules come out, but I'm thinking April? I think I could be ready.

BTW, I'd love to toss around some plates with you sometime.

[stayfit2008]

Originally Posted by jked4life

I'm doing it. I HAVE to.

The more I have thought it over, the more I realize this is something I HAVE to do. I've been bodybuilding and jerking around for years. I've considered it a million times, but now its time to act. It's an incredible challenge for me. It's also something, WAY outside my comfort zone, which is probably one of the main reasons I NEED to do it.

The only thing is to decide when and where. I'll have to wait until 2009 schedules come out, but I'm thinking April? I think I could be ready.

BTW, I'd love to toss around some plates with you sometime.

You could be ready by April,..I know of two NGA shows by then for you to shoot for. It is alot easier to train and accomplish your goals when you have one in mind! Good Luck!

[jked4life]

Originally Posted by stayfit2008

You could be ready by April,..I know of two NGA shows by then for you to shoot for. It is alot easier to train and accomplish your goals when you have one in mind! Good Luck!

Thanks!

I think there is one in Buffalo and one here in Rochester?

At least there has been in the past.

I think I can make it. I'm somewhere around 12 - 13% bf, I think? Maybe lower. I have top abs showing anyways.

I have a journal in my sig. I'm not sure whether to keep that going or start one here. I don't want spam this one . If you don't mind, I'd like to pick your brain as I go.

[stayfit2008]

If that picture in avatar is recent I would say you may be more like 18%-20% You would still come in pretty good for those shows if you really got on the ball.

[jked4life]

Originally Posted by stayfit2008

If that picture in avatar is recent I would say you may be more like 18%-20% You would still come in pretty good for those shows if you really got on the ball.

Nah, that pic is old. I'm not all that lean now, but I'd say I'm under 15%. I have visible upper abs, but a bit of a pouch in the lower area.

My calipers say 12 - 13%, but I don't think they are that reliable.

Either way, I got a butt load of fat to loose.

I'm thinking :
1) a relatively agressive cut NOW for about 8 weeks.
2) Re-evealuate
3) Then maintain for a little while to rehab the metabolism and then start full blown prep
or
If progress is slow, immediately start prep.

[AustrianOakJr]

Originally Posted by jked4life

I'm doing it. I HAVE to.

The more I have thought it over, the more I realize this is something I HAVE to do. I've been bodybuilding and jerking around for years. I've considered it a million times, but now its time to act. It's an incredible challenge for me. It's also something, WAY outside my comfort zone, which is probably one of the main reasons I NEED to do it.

The only thing is to decide when and where. I'll have to wait until 2009 schedules come out, but I'm thinking April? I think I could be ready.

BTW, I'd love to toss around some plates with you sometime.

Yea man! It would be cool to see you do the April show. Yes, there is one in Buffalo and then one two weeks later in Rochester. If it were me, I would start a slow cut now, and then think about a break for maybe 2-3 weeks around the holidays (b/c youre gonna want to eat anyways) and re-hab the metabolism. Then go into full blown contest prep from Jan 1 to the show in mid April. If you want to train sometime, let me know. It would be good to have a partner on a heavy legs day or something. Anything you need in the way of questions answered, ill do the best I can......just remember im a newbie at this stuff too.

[AustrianOakJr]

Originally Posted by Jack_the_Repper

Wow you were PALE for tanning 3 weeks! And i'm trying to decide whether to start tanning... I'm about 3 weeks out, or just stick with my Pro Tan and Dream Tan which i already purchased. And the bottle of Pro Tan says to let it set for a couple of hours before showering... any advice on how long to let it set

I put it on at night and showered in the morning. Just got to sleep on an old towel or you'll ruin the sheets. A lot of the color comes off in the shower.

[Jack_the_Repper]

Originally Posted by AustrianOakJr

I put it on at night and showered in the morning. Just got to sleep on an old towel or you'll ruin the sheets. A lot of the color comes off in the shower.

Ya, figured that. Alright thanks for the help.... you dont think about all that goes into the prep until you start doing it hah!

[romernene]

best for color is not to wash it off at all, one coat thurs night, another one fri morning then another fri night, my last shower and shave is thurs around 2pm! i dont care how gross i might be at the show from not showering for a couple of days, just use baby towels for those spots... i dont want water even touching my skin fri and sat, remember there is no such thing as being too light up on stage, day o the show throw on some dreamtan the gold brown and that'll give you that golden statue look!

oak a huge advice on legs, I introduced this to my leg workout since this past april and even though i always had good legs, but the improvements i made on them were insane!
WNBF pro dave goodin told layne norton in an interview "in order to make your legs grow, you have to be able to tolerate pain" bro your leg day should be the craziest workout ever! my goal while front squating, leg pressing, hack squats and glute and ham raises is to puke or pass out! thats how hard you have to train your legs!!!

[DriverDan]

Originally Posted by AustrianOakJr

I used 3 coats of Pro-tan starting wednesday night, thurs night, fri night and lightly showered each morning afterward (just water, no soap). Then, I put dream tan on Saturday morning after the last shower. I added one more coat of dream tan prior to the night show.

In hindsight, I would probably follow the same protocol, but do ONE more coat of protan (starting tuesday night) and then NOT shower after my last coat. I was too light and the judges made a real point of telling me that this was a big point deduction for me. As my first show, I was clueless on how dark I needed to be. I was looking at myself in the mirror thinking I looked like a total freak b/c I was soooo dark. On stage, I still got washed out. Lesson learned.

I made the same mistake of rinsing off Saturday morning. From Wed to Fri I used about 7 oz of an 8.5oz bottle and still came in way too light. My color the night before was actually really good. I think the same would have happen for you, no rinse and you would have been fine.

[AustrianOakJr]

Originally Posted by romernene

best for color is not to wash it off at all, one coat thurs night, another one fri morning then another fri night, my last shower and shave is thurs around 2pm! i dont care how gross i might be at the show from not showering for a couple of days, just use baby towels for those spots... i dont want water even touching my skin fri and sat, remember there is no such thing as being too light up on stage, day o the show throw on some dreamtan the gold brown and that'll give you that golden statue look! !!!

Originally Posted by DriverDan

I made the same mistake of rinsing off Saturday morning. From Wed to Fri I used about 7 oz of an 8.5oz bottle and still came in way too light. My color the night before was actually really good. I think the same would have happen for you, no rinse and you would have been fine.

Yea.....I think the showering was the mistake. Wont do that again. Thanks.

Originally Posted by romernene

oak a huge advice on legs, I introduced this to my leg workout since this past april and even though i always had good legs, but the improvements i made on them were insane!
WNBF pro dave goodin told layne norton in an interview "in order to make your legs grow, you have to be able to tolerate pain" bro your leg day should be the craziest workout ever! my goal while front squating, leg pressing, hack squats and glute and ham raises is to puke or pass out! thats how hard you have to train your legs!!!

Oh man. I am a FREAK on legs day. Seriously, the gym owner has repeatedly come over to me on legs day asking for me to tone it down....people look at me like im insane. And, probably because I am. I have gotten to the point where I actually kind of look forward to the pain of legs day.

My problem with my legs is that the last time I combined crazy legs workouts with GOOD NUTRITION is 10 yrs ago. In college, we cranked legs very hard and had enough calories, but even then, nutrition wasnt very strategic. I fell away from bodybuilding through my mid 20's and ever since I seriously got back into it (10 mos ago), I have been in caloric defecit, so that it doesnt matter how hard you hit them if you dont have the calories to grow.

Now that my calories are up and I am doing 2 leg workouts a week, I have little doubt that they will respond with rapid growth. My goal is to come back next year with 10 lbs of new, lean muscle on the lower end.

[jked4life]

Originally Posted by AustrianOakJr

Yea man! It would be cool to see you do the April show. Yes, there is one in Buffalo and then one two weeks later in Rochester. If it were me, I would start a slow cut now, and then think about a break for maybe 2-3 weeks around the holidays (b/c youre gonna want to eat anyways) and re-hab the metabolism. Then go into full blown contest prep from Jan 1 to the show in mid April. If you want to train sometime, let me know. It would be good to have a partner on a heavy legs day or something. Anything you need in the way of questions answered, ill do the best I can......just remember im a newbie at this stuff too.

Thanks! I've definitely decided I need to do it. I'm not sure which of those I'd do, but I got plenty of time to decide.

I agree that I should cut now, take a couple week break to regain the metabolism, then full blown contest prep.

I'm going to Florida on Christmas for a week. That might be a nice break. Then balls to the wall from then on.

I'd love blast some wheels with ya sometime. Whenever you're free, that would be a blast. Unfortunately, I usually train alone, so it would be nice to have someone to push me (even for just a day).

[jked4life]

Originally Posted by AustrianOakJr

Yea.....I think the showering was the mistake. Wont do that again. Thanks.

Oh man. I am a FREAK on legs day. Seriously, the gym owner has repeatedly come over to me on legs day asking for me to tone it down....people look at me like im insane. And, probably because I am. I have gotten to the point where I actually kind of look forward to the pain of legs day.

My problem with my legs is that the last time I combined crazy legs workouts with GOOD NUTRITION is 10 yrs ago. In college, we cranked legs very hard and had enough calories, but even then, nutrition wasnt very strategic. I fell away from bodybuilding through my mid 20's and ever since I seriously got back into it (10 mos ago), I have been in caloric defecit, so that it doesnt matter how hard you hit them if you dont have the calories to grow.

Now that my calories are up and I am doing 2 leg workouts a week, I have little doubt that they will respond with rapid growth. My goal is to come back next year with 10 lbs of new, lean muscle on the lower end.

I've also been trying to get two leg workouts a week.

Legs are a weak point for me. I blast them to the point where I can't walk out of the gym easily, but they still aren't a strong point. My squat numbers are low, but legs are pretty big. It makes no sense ??

[AustrianOakJr]

Originally Posted by jked4life

I've also been trying to get two leg workouts a week.

Legs are a weak point for me. I blast them to the point where I can't walk out of the gym easily, but they still aren't a strong point. My squat numbers are low, but legs are pretty big. It makes no sense ??

Who cares what the numbers are if they're big. I train legs on Mondays and Thursdays. In the afternoons......depends on the day, but usually somewhere between 2:45 and 4:30. Let me know if youre schedule is ever free and you feel like coming out to Webster. Doesnt have to be legs either.....tuesday is chest/tris, wed is cardio only, friday is back/bis, and saturday morning is shoulders.

[DriverDan]

I've done legs up to 3 times a week with no cardio. I can't imagine doing that with my current routine. I was sore 5-6 days after my last leg workout. Heavy squat drop sets are insane.

[AustrianOakJr]

Originally Posted by DriverDan

I've done legs up to 3 times a week with no cardio. I can't imagine doing that with my current routine. I was sore 5-6 days after my last leg workout. Heavy squat drop sets are insane.

Yea, I am still a bit tender in the glutes and hams after monday, but im gonna go in and hit it hard anyways. Im hoping my body will adjust to the more frequent leg beatings.

[liftjunkie06]

Originally Posted by jked4life

I've also been trying to get two leg workouts a week.

Legs are a weak point for me. I blast them to the point where I can't walk out of the gym easily, but they still aren't a strong point. My squat numbers are low, but legs are pretty big. It makes no sense ??

What rep range are you training in? Is it varied? I found that pyramids work wonders for me quads and my squat skyrocketed. progression every set.

Hey Oak, what's up? How's the post contest treating you?