Wada's 1st Contest Prep - 13 weeks out

[LayzieBone085]

Originally Posted by wada

THanx LB! Hopefully I can get this carb crap down..lol

What do you need help with? maybe i can help you out a bit.

[wada]

10 days out!

My diet throughout my prep was this:
'll eat
~10g sweet potatoes + ~10 g oats preWO
~10g sugars intraWO
~20g sugars PostWO
~10g sweet potatoes 1 hour later if any.
TOTAL ~ 60g carbs (half from sugar, half from complex) all surrounding my workouts
and carb up once every 5-6 days

well..as u can tell from the pics..i'm flattened a bit, so my plan is this:

Increase complex carbs for: (been doing this since Sunday and man are my energy levels up!)
My lifts are great! and I'm pumped during HIIT sprinting


I've switched over to this since Sunday.

Meal #1 (which is breakfast/preWO) from 20g increased to 30g (oats/sweet potato)
Meal #2 IntraWO: 15 g EAA/BCAA, 10g sugars
Meal #3 PostWO: 25 g protein, 20g sugars
Meal #4 20 g oats or sweet pot
Meal #5 20 g oats or sweet pot
Meal #6 20 g oats or sweet pot
Meal #7 10 g oats or sweet pot
------------------------------
TOTAL: 130 g carbs
Which is really carb loading day..but i'm doing this everyday now till i fill out or until this SUnday.

Starting Mon, I'm gonna carb deplete (drop carbs to nothing) MON, TUES, WED and start loading thurs, fri, and (Sat) Showday..

How does it sound???

[TheUnderdog]

Originally Posted by wada

10 days out!

My diet throughout my prep was this:
'll eat
~10g sweet potatoes + ~10 g oats preWO
~10g sugars intraWO
~20g sugars PostWO
~10g sweet potatoes 1 hour later if any.
TOTAL ~ 60g carbs (half from sugar, half from complex) all surrounding my workouts
and carb up once every 5-6 days

well..as u can tell from the pics..i'm flattened a bit, so my plan is this:

Increase complex carbs for: (been doing this since Sunday and man are my energy levels up!)
My lifts are great! and I'm pumped during HIIT sprinting


I've switched over to this since Sunday.

Meal #1 (which is breakfast/preWO) from 20g increased to 30g (oats/sweet potato)
Meal #2 IntraWO: 15 g EAA/BCAA, 10g sugars
Meal #3 PostWO: 25 g protein, 20g sugars
Meal #4 20 g oats or sweet pot
Meal #5 20 g oats or sweet pot
Meal #6 20 g oats or sweet pot
Meal #7 10 g oats or sweet pot
------------------------------
TOTAL: 130 g carbs
Which is really carb loading day..but i'm doing this everyday now till i fill out or until this SUnday.

Starting Mon, I'm gonna carb deplete (drop carbs to nothing) MON, TUES, WED and start loading thurs, fri, and (Sat) Showday..

How does it sound???

you practicing your posing routine everyday now?

[wada]

Originally Posted by TheUnderdog

you practicing your posing routine everyday now?

yup....pretty much have it down. Working out a few kinks and having friends critique it...dunno if I would post it in here but would be glad to send u a link to see what u think...

[wada]

Originally Posted by TheUnderdog

you practicing your posing routine everyday now?

yup....pretty much have it down. Working out a few kinks and having friends critique it...dunno if I would post it in here but would be glad to send u a link to see what u think...

[TheUnderdog]

Originally Posted by wada

yup....pretty much have it down. Working out a few kinks and having friends critique it...dunno if I would post it in here but would be glad to send u a link to see what u think...

you still have my personal email? I will pm you it if not...
glad to give any feedback or help in anyway!

[LayzieBone085]

Originally Posted by wada

How does it sound???

IMO not enough, read the thread in here about Carbs OH MY, by Layne Norton. For your amount of HIIT and activity you are really short changing yourself on overall calories IMO, or you did not diet long enough because you are not lean enough

[TheUnderdog]

Originally Posted by LayzieBone085

IMO not enough, read the thread in here about Carbs OH MY, by Layne Norton. For your amount of HIIT and activity you are really short changing yourself on overall calories IMO, or you did not diet long enough because you are not lean enough

not necessarily...depends how active he is during the day...

[Whomper107]

Looking very lean man, you've made great progress. Good luck to you at the show - hopefully we can both come home with a trophy or two!

[wada]

9 Days OUT!!!

Originally Posted by Whomper107

Looking very lean man, you've made great progress. Good luck to you at the show - hopefully we can both come home with a trophy or two!

Yes sir!!! Lez do it!

[theguardian92]

Looking great man!
I read through the entire thread lol
Def. following this.
Best of luck to you
Also, could you PM me the link to your routine/posing?

[wada]

Originally Posted by theguardian92

Looking great man!
I read through the entire thread lol
Def. following this.
Best of luck to you
Also, could you PM me the link to your routine/posing?

THanx man!! !..did u add me on youtube yet?

[wada]

6 DAYS OUT!!!!

Me and my boy having a pose off at Hyde park gym! Thanx Cyde!!!

[LayzieBone085]

Your back is friggen incredible dude, show that off and make it a statement on stage! Great physique bro.

[TheUnderdog]

Wada - whats the workout and diet plan for the last 4 days? what are you going to do to get the muscle fullness going pre show?

countdown is on!!!

cheesy motivational song FTW:

[wada]

Originally Posted by LayzieBone085

Your back is friggen incredible dude, show that off and make it a statement on stage! Great physique bro.

Much appreciated bro! Definitely got a rear double in my routine!!! (just for u!)

Originally Posted by TheUnderdog

Wada - whats the workout and diet plan for the last 4 days? what are you going to do to get the muscle fullness going pre show?

countdown is on!!!

cheesy motivational song FTW:

I'm pretty happy where I stand so the whole carb depletion/up thing is gonna be very limited.

Starting tomorrow I will up my carbs ONLY slightly with oats & sweet potatoes. No sugars except INtra/ and maybe Post workout.
each meal starting at breakfast will have 20-30 g of oats or sweet potatos x 7 meals/day for a total of ~150-210 g of oats/sweet potato... i'll see how this goes.
If I'm happy, it will continue to 2 days & 1 day out.

As for sodium, I will use beef jerky & sunflower seeds, and salt on my meals until tomorrow night. Then all sodium will be cut out

Water intake will remain same until THurs, I will reduce it slightly only after my last workout which will be tomorrow (3 days out).

1 day out I will control water more, but again, not by much. Maybe 1.5 gallons the whole day.

Day of show, I will continue to eat my oats as 3 days out...maybe bring a few rice cakes to the show and sip on some water mixed w/ glycergrow. Maybe have a snickers bar/health bar or something before I pump up.

Workouts are semi-full body days 4 and 3 out. Today I did chest, tri, abs, calves, hams. 2 sets each fast pace.
The goal is to deplete glycogen stores, so I do reps of 15-20 fast pace...but still getting a good pump on.
Days 2 & 1 out I will purely REST!!!! Tanning starts tomorrow with 2 coats per night up until contest day with protan.

[LayzieBone085]

Put the plan to work Wada, Big congrats to you and your wedding as well. That is a huge stepping stone in life, and I know you have found the one to be with you for the rest of your life.

Best wishes to you with the lady, and on your competition. I cannot wait to see how this unfolds.

[wada]

Some b4's and afters:

[TheUnderdog]

Wada - not sure if you will be loggin on this weekend but wanna wish you the best on your first show!!! you have been an inspiration and all the hardwork and dedication you have put in I am sure will show great. I have no doubt you should have some unbelievable results in your show!

DO IT!

[wada]

Originally Posted by TheUnderdog

Wada - not sure if you will be loggin on this weekend but wanna wish you the best on your first show!!! you have been an inspiration and all the hardwork and dedication you have put in I am sure will show great. I have no doubt you should have some unbelievable results in your show!

DO IT!

All the love bro!!! these are for you guys!!!
I ended up 3rd in Novice Bodybuilding which I am very happy. All 10 competitors had SIZE & were conditioned very well..esp. for novice! I was very impressed with everyone!
Later, when I get more time, I'm gonna post my "things I would have done different" blog to help future competitors in their shows! PEACE!

[TheUnderdog]

phenomenal job..photos look great. Sounds like you did excellent. You have been a huge motivation on these boards to me. 3rd place is great for your first show ever....so your buddy won 1st?
His abs were poppin but you had him on the quads! you were getting some great speration in them.

very nice job wada!!! what did the new wife think?

congrats and way to go brother.

[wada]

Originally Posted by TheUnderdog

phenomenal job..photos look great. Sounds like you did excellent. You have been a huge motivation on these boards to me. 3rd place is great for your first show ever....so your buddy won 1st?
His abs were poppin but you had him on the quads! you were getting some great speration in them.

very nice job wada!!! what did the new wife think?

congrats and way to go brother.

Thanks for your support Underdog!!! It was definitely a learning experience. Yea..my buddy placed 1st! Wife is not that into BBing, but she definitely supports me the whole way!

Anyways, I wanted to share my thoughts on competing:

1) Personally, I would not worry too much about the whole Carb/Water/Na/K stuff....If you BF is low, it really doesn't matter. Just keep the NA & water controlled the last few days out and start carbing up if you are depleted.

2) Try out your tanning stuff at least a week b4 you hit the stage. NEVER USE PAM for shine! That crap causes your tan to run and will clump everything up.
Either get it professionally done or get the real stuff.
The best way to go is to build a base tan from either beds or outdoors. Start ~2 months or so before showday. Then start coating 3 days out. You can NEVER be dark enough.
The protan base was a good base builder, however I totally was DISAPPOINTED with the Quick bronzer. I thought I would be dark enough...but not even close. I had to wash it off during intermission and get it professionally done. I saw some good tans on others, and most used Dream tan

3) Bring a towel or 2, hoodie/jacket, warmups (it'll get freakin cold! and you dun wanna get cold!), sandals, tons of food (I brought sweet potatoes, rice cakes, some candy, gum, talapia, PB, jelly)

4) Bring your music on Mp3 so u can run through it during downtime!

5) Compete with a buddy, it makes things so much more fun!!! and remember, It's you VS yourself, so go out there and have FUN!!! don't worry bout anyone else but yourself!

6) Even if you mess up on your routine, NO ONE WILL KNOW but yourself, so play it off!!!!

7) During poseoffs, RUN TO THE FRONT & CENTER FIRST!!! ..always carry yourself with confidence and keep your shoulders back, chest out, like you are ALPHA fo sho. NEVER EVER look down. When doing quarter turns, do it in one quick motion. Be the 1st to hit your poses, b/c you will be noticed 1st!

[wada]

[TheUnderdog]

Originally Posted by wada

Thanks for your support Underdog!!! It was definitely a learning experience. Yea..my buddy placed 1st! Wife is not that into BBing, but she definitely supports me the whole way!

Anyways, I wanted to share my thoughts on competing:

1) Personally, I would not worry too much about the whole Carb/Water/Na/K stuff....If you BF is low, it really doesn't matter. Just keep the NA & water controlled the last few days out and start carbing up if you are depleted.

2) Try out your tanning stuff at least a week b4 you hit the stage. NEVER USE PAM for shine! That crap causes your tan to run and will clump everything up.
Either get it professionally done or get the real stuff.
The best way to go is to build a base tan from either beds or outdoors. Start ~2 months or so before showday. Then start coating 3 days out. You can NEVER be dark enough.
The protan base was a good base builder, however I totally was DISAPPOINTED with the Quick bronzer. I thought I would be dark enough...but not even close. I had to wash it off during intermission and get it professionally done. I saw some good tans on others, and most used Dream tan

3) Bring a towel or 2, hoodie/jacket, warmups (it'll get freakin cold! and you dun wanna get cold!), sandals, tons of food (I brought sweet potatoes, rice cakes, some candy, gum, talapia, PB, jelly)

4) Bring your music on Mp3 so u can run through it during downtime!

5) Compete with a buddy, it makes things so much more fun!!! and remember, It's you VS yourself, so go out there and have FUN!!! don't worry bout anyone else but yourself!

6) Even if you mess up on your routine, NO ONE WILL KNOW but yourself, so play it off!!!!

7) During poseoffs, RUN TO THE FRONT & CENTER FIRST!!! ..always carry yourself with confidence and keep your shoulders back, chest out, like you are ALPHA fo sho. NEVER EVER look down. When doing quarter turns, do it in one quick motion. Be the 1st to hit your poses, b/c you will be noticed 1st!

very insightful...awesome suggestions...I don't have the confidence to compete anytime soon...but this has been an inspiration.

when is the next time Wada is in the bright lights?

[wada]

Originally Posted by TheUnderdog

very insightful...awesome suggestions...I don't have the confidence to compete anytime soon...but this has been an inspiration.

when is the next time Wada is in the bright lights?

I'm on perma bulk for 3 years haha...b/c i'm in residency with no life!!! You gotta take over for me!!!

[StandStrong]

awesome work man! i will be doing my first show soon. I am 12 weeks out now

[wada]

Originally Posted by StandStrong

awesome work man! i will be doing my first show soon. I am 12 weeks out now

Big ups on entering the show!!! You'll have a blast!! Hit up the gym, breath your diet, and you'll be there!!! Feel free to shoot me a PM or anything if you have any questions....

-wada