Smallguyjoe's 1st Contest Prep / OCB Eastern Seaboard

[sloboda]

Originally Posted by smallguyjoe

Last week I saw the most changes in my leg definition, and increased vascularity. It could be coincidence, but all last week I ate ~20 grams of carbs higher than the previous week and changed my 60 min low intensity morning cardio to 30 min moderate intensity cardio. Perhaps those changes had an effect; perhaps not.

I do know this though for sure. I feel much much better with the higher carbs. The few weeks that I ate ~150-160 grams of carbs per day I felt really crappy. I put up with it, but so far I am losing fat just as well with the higher carbs, and I feel way better throughout the day.

Try it and see how it works for you. 2-3 weeks should let you know if it's right for you.

I should probably give it a try now but im not happy right now with my abs, Im 5 weeks out from cancun and 8 weeks out from my first competition as of tomorrow, Im gonna keep grinding on the low carbs for the next 2 weeks then give this higher carb/lower protein approach a try

[nic902]

LOL!! I'm dreaming of food Its nice that you've got a plan...very smart! I keep changing my post comp meal, I'm thinking breakfast (french toast w/ lots of syrup and homefries w/ ketchup) but I think I may just go for whatever I'm craving at the moment But sunday I'm going to have a cheesesteak and crab fries..gotta love Philly LOL!! My eating got too crazy after my last comp so I plan on being back on track monday!

Look, now you've made me hungry!!!

Cant wait to meet you Joe

[kingor]

Keep it up Joe! your doing really good so far. I commend you for your ability to stay strict to your diet for 19 weeks so far dude. That in its self is a great feat for anyone. Just out of curiosity how come you raise your cals so high on the comp day?

[Quelly]

Originally Posted by smallguyjoe

Good lookin out, Eric... that's with the last 2 meals after the show factored in... without those the fat in grams is:

95 grams... still 33% of total Calories...

Hmmm... you think still too high?

I figured it wouldn't matter at that point... I've heard so many people talk about fat filling them out and making them more vascular. I have no idea if it works for me, but I didn't think I had anything to lose at that point. Also, I am kind of estimating... and like I stated I am figuring that i won't finish each scheduled meal.

no thats fine, I didn't realize you figured out your post show meals...kinda silly to do that...trust me you won't stick to a plan day of the show lol

[FATHER FLEX]

Originally Posted by Quelly

no thats fine, I didn't realize you figured out your post show meals...kinda silly to do that...trust me you won't stick to a plan day of the show lol

Joe is straight playa like that!

Still, I will be amazed if he did. LOL

[smallguyjoe]

Originally Posted by cawiau

I thought after a comp people just ate! I did not know they planned it out!
Only you

You know it!

Nah... I just put in some stuff on Fitday to get an idea of where my Cals that day would be... I was just curious. If I want more, less, or something different I'm gonna eat it. But, seriously, no going overboard after this show. You won't see me do that. I've worked to hard to throw it all away.

Originally Posted by sloboda

I should probably give it a try now but im not happy right now with my abs, Im 5 weeks out from cancun and 8 weeks out from my first competition as of tomorrow, Im gonna keep grinding on the low carbs for the next 2 weeks then give this higher carb/lower protein approach a try

I'm one to talk, but if what you've been doing has been workin then don't change it. Or don't change it too drastically. Good luck!

Originally Posted by nic902

LOL!! I'm dreaming of food. Its nice that you've got a plan...very smart! I keep changing my post comp meal, I'm thinking breakfast (french toast w/ lots of syrup and homefries w/ ketchup) but I think I may just go for whatever I'm craving at the moment. But sunday I'm going to have a cheesesteak and crab fries..gotta love Philly LOL!! My eating got too crazy after my last comp so I plan on being back on track monday!

Look, now you've made me hungry!!!

Cant wait to meet you Joe

LOL... you and me both!

I'm really in the mood for a good cheeseburger, and Ruby's cheeseburgers are AWESOME! We may go somewhere else, and I may eat something different. I wouldn't mind some pancakes w/ syrup myself

Yeah, Sunday I plan on havin some stuff that I've been craving, and then on Monday back to the plan I came up with, which isn't that bad, b/c I have factored in 2 desserts per week (estimated Calories) and I may swap out some meals here and there if I feel like it. The point of my post show plan is just that... it's a "plan". I don't plan on following it religiously like I have been with my precontest plan. I just want some kind of model to work off of in an effort to maintain my bf% and allow my body to slowly speed it's metabolic rate back up, so I can stay at or below (HOPEFULLY) 6-7% bf.

Yeah, it's gonna be cool to meet you. Perhaps we can all go out to eat afterwards

Originally Posted by kingor

Keep it up Joe! your doing really good so far. I commend you for your ability to stay strict to your diet for 19 weeks so far dude. That in its self is a great feat for anyone. Just out of curiosity how come you raise your cals so high on the comp day?

Thanks so much, Pete! Yeah, when you want something bad enough you'd be surprised how much your motivation can keep you persevering. It is definitely getting harder now though!

Calories are raised for a few reasons:

-carbs, water, and fat fill your muscles out
-I need energy to hold full body contractions on stage after weeks upon weeks of starving myself
-because I can!

LOL, nah they are really high b/c of the non-healthy foods that I am eating throughout the day. I honestly don't have a clue to what is going to work best for my body. I have an idea of what may work well, so I am going to try it. I am also just following things that I've read in Layne's contest article. The Calories end up being so high mostly b/c of the Snickers and the cheat meals after the show.

Originally Posted by Quelly

no thats fine, I didn't realize you figured out your post show meals...kinda silly to do that...trust me you won't stick to a plan day of the show lol

LOL, I know... when I was figuring it all out I just wanted to have an estimate of where I would be at the end of the day b/c I was curious . I don't intend on sticking to it all 100%. LOL, I've been sticking to a diet plan w/ ~99% perfection for the past 5-6 months. I'm definitely gonna give myself some type of break

Yeah, if i want something different on that day or feel I could use a bit more I'll go for it. I'm not a binge eater though, so I won't be doin that.

Originally Posted by FATHER FLEX

Joe is straight playa like that!

Still, I will be amazed if he did. LOL

LOL

Nah, as much as Carl likes to believe I am not that OCD

[smallguyjoe]

Weight: 145.0 lbs 6.1% bf w/ Omron


Cardio
(7:30 - 8:02 am)

tredmill... incline 3
-30 min of walking/running (mostly running)
-2 min of cool down
---> burned 405 cals

-took my dog for a walk


I felt great doin my cardio this morning. Oddly enough I was so hungry this morning even though I had my re-feed yesterday. I was hungry still when I went to bed actually. Anyway, I decided to eat a Special K 90 Cal cereal bar in addition to my usual pre-cardio meal (if you can even call milk and an orange a meal ). I think mentaly and physically this assisted me in having a far more productive cardio session. I increased my running speed from 6 mph to 6.5 and 7 mph. I also mostly ran the duration of the session. Probably averaged 2-3 min running intervals and 1 - 1.5 min walking at 3.5 mph.

I've come to terms with the fact that I am not going to reach the level of conditioning that I wanted to for the show. I know I still have 3 weeks left, but it's all wearing on me. Trying to lose 2 lbs per week is quite taxing. I've decided to play it by ear these last 2 weeks of trying to lose. For example today I opted for more Cals pre-cardio to train at a higher intensity. Tonight if I feel up to it I am going to do more cardio - probably lower intensity than this morning... I can only handle so much running . If I do cardio tonight I am going to add a slice of Ezekiel Raisin bread for afterwards w/ my 2 egg whites and 1 T peanut butter.***EDIT: I DID do PM cardio, and I also added another 90 Cal cereal bar, b/c 2 egg whites a T peanut butter and tiny slice of bread wasn't cutting it after running up and down the hills of my neighborhood ***

So, my point is I am still going to be eating 1650 - 1910 Cals on my Low Calorie Days (Sundays are 1515 cals unless I decide to do some cardio - but I don't think I will). I will still be in a significent Caloric deficit, and will lose weight for sure. Will it be 1.5 - 2 lbs per week for the last 2 weeks? Maybe; maybe not. I am confident that it will be close to 1.5 lbs though, and I'm fine with that.

***EDIT: Did some math in my spreadsheet, and I should still lose 1.5 lbs per week for the next 2 weeks if I bust my butt w/ the weights, and all the cardio. The food motivates me to work harder, and makes me feel better about not losing muscle. We'll see how it goes. YES, I am becoming a head case . Can't wait for this to be over ***

I've just been so run down by the end of the day. Most nights I don't even have the energy to practice my posing,and I really need to start working hard at my routine, and posing. I think it went pretty well trying to lose 2 lbs per week for a while, but these last 2 weeks I will settle for 1- 1.5 lbs.


Theoretically all of the extra activity I am adding in should balance things out so my fat loss pace should still be pretty good for the last 2 weeks. I'm just not gonna go changing all my daily totals and all to lose 2 lbs per week for the last 2 weeks. I mean if after next week I lose less than 1 lb on average I'll probably suck it up and do something different for the last week LOL.

Alright... that's all


Legs
(11:35 - 12:25 pm)

squat machine / calves
machine x 12 / 12
90 x 12 / 12
180 x 12 / 12
200 x 12 / 12
210 x 12 / 12
210 x 12 / 12

db split squats (reps per side) / seated calves (slow - peak contraction holds)
40's x 8 / 90 x 10
40's x 8 / 90 x 10
40's x 8 / 90 x 10
40's x 8 / 90 x 10

prone leg curl / leg ext
95 x 12 / 125 x 12
95 x 10 / 125 x 12
80 x 12 / 125 x 12
80 x 10 / 125 x 12

hip ADductor / hip ABductor
95 x 12 / 170 x 12
95 x 12 / 170 x 12
95 x 12 / 170 x 12

seated calves (fast reps)
90 x 20
90 x 20
90 x 15

db deep stride split squats (reps per side)
25's x 10
30's x 10
30's x 10 / 10 body weight squats 2 sec holds at parallel

10 db squats w/ 20's... just tryin them... still scared

leg ext / prone leg curl
125 x 10 / 80 x 10


***MORE Cardio***
(6:30 - 6:50 pm)

ran/jogged/whatever and walked around my neighborhood - a lot of up and down hill

[smallguyjoe]

Originally Posted by smallguyjoe

THE BIG DAY!
2076 Cals (Roughly)
108.5g P / 258.5g C / 72.4g F
21% P / 49% C / 31% F


Meal 1 (6:00 am)
Bagel w/ cream cheese

Meal 2 (8:00 am - Check-in @ 8-9 am)
Bagel w/ egg and cheese or cream cheese again... one of the two

Meal 3 (10:00 am - 2 hrs before show: Show starts @ 11:30 am)
1 Regular-sized Snickers

30 min before stage start sipping on Gatorade...

Meal 4 (12:00 - 12:30 pm)
3/4 cup yam, 1 T peanut butter, 3 oz of chicken

Meal 5 (2:00-2:30 pm)
A banana, 1 T peanut butter, 3 oz of chicken

Meal 6 (~4:00 pm - Night Show starts @ 4 pm)
1 Regular-sized Snickers / sip on some Gatorade a little before stage or just water.

I lowered the Fat...

The last 1-2 meals are not factored in. I think this may be a safer/smarter plan for the day of the show.

[kingor]

Cool, never knew that stuff about water and fat filling out your muscles and all. Hah ya you def deserve to eat anything you want man. Feast like a KING!

[smallguyjoe]

Originally Posted by kingor

Cool, never knew that stuff about water and fat filling out your muscles and all. Hah ya you def deserve to eat anything you want man. Feast like a KING!

Well, I could be wrong about fat filling you out... I've "heard" that. I've also "heard" it helps w/ vascularity.

Regardless, carbs and water do fill out your muscles, b/c the muscles are a huge percentage of water, and they store glycogen (carbs). If water levels are low and carb levels are low than muscle fullness is low. That's where the term "flat" comes from. It's when people are carb depleted.

[smallguyjoe]

Originally Posted by smallguyjoe

Friday 1 Day Out:
2007 Cals
162.9 P / 255.1 C / 42 F
32% / 50% / 18%

Wake up:
1 cup skim milk... ~20 min posing practice

Meal 1:
1/4 oats, 1 packet Kashi oats, 1/2 cup skim milk, an omega 3 egg

Meal 2:
1/2 cup rice, 1.3 oz chicken, an orange, Superpump 250

Meal 3:
Xtend during weights w/ 8 oz Gatorade

Immediately post workout 1 scoop whey, 1/2 cup Kashi, a banana

Meal 4:
1/4 cup rice, 2 omega 3 eggs, 1/2 cup broccoli and peppers, soy sauce, salsa, Special K 90 Cal cereal bar

Meal 5:
2 oz chicken, 10 baby carrots

Meal 6:
3 oz chicken, 1 cup green beans (105 grams)

Meal 7:
2 egg whites, 1 T pb, 2 slices Ezekiel Raisin bread

After lookin this over I felt that I'd like to eat a little bit more carbs on the day before. I think this will be good. It shouldn't be over doing it. I think it will be good.

Changes in BOLD

[smallguyjoe]

Last night... posing practice w/ Luke













From this afternoon... after leg training... before shower

[achtungbaby]

Hey Joe! All your pics are fantastic but the last two really show how far you have come. Outstanding.

[smallguyjoe]

Originally Posted by achtungbaby

Hey Joe! All your pics are fantastic but the last two really show how far you have come. Outstanding.

Thank you, George... I appreciate that, man

How've you been? You gotta let me know when ya post some cutting progress pics

[smallguyjoe]

Weight: 143.8 lbs 5.3% bf w/ Omron

It's pretty rad when I can measure my waist every day and every few days I see a decrease ... This morning my waist at my naval was just under 28.25" - no squeezing! The fat is definitely comin off... it's just I never realized how much I had!!!! LOL

I'm still goin strong regardless how not-ready I will be for June 13th


Total Cals: 1910



Delts/Traps... Light Chest & Back
(7:25 - 8:25 am)

db shoulder press
20's x 15
40's x 12
50's x 10
60's x 5
50's x 7

upright rows
bar x 12
65 x 12
85 x 10
95 x 5
65 x 10

shrugs
135 x 20
155 x 20
155 x 20
175 x 15

rear laterals/ front raises / shrugs
20's x 12 / 12 / 175 x 12
25's x 12 / 12 / 175 x 12
30's x 10 / 10 / 175 x 10

rope face pulls / side laterals
120 x 15 / 20's x 12
140 x 12 / 25's x 10
140 x 10 / 25's x 10

chest exercise / back exercise / shrugs
db incline 45's x 20 / 21 pull ups / 175 x 15
30 dips / 15 hammer grip pull ups / 175 x 10

incline single arm (on side) side laterals
15 x 10
15 x 8

low pulley flyes 40 x 12 / machine rows 90 x 12


Cardio
(~35 min)

mowed my lawn


More Cardio
(2 - 2:22 pm)

ran/walked around my neighborhood for 20 min... once the timer went off I walked back to my house (~2 min).

[LayzieBone085]

You dont need to hit the gym for another cardio session, I am sure its beautiful outside, just walk outside for the desired amount of time, and get it in.

[smallguyjoe]

Originally Posted by LayzieBone085

You dont need to hit the gym for another cardio session, I am sure its beautiful outside, just walk outside for the desired amount of time, and get it in.

Yeah, that's what I did last night and just now Good suggestion though. I have a tredmill in my basement, and a neighborhood that's all hilly to run around.

I just got back from 20 min of running/walking around the block. It was good...

Gettin it done

[cawiau]

Looking good bro! Keep practicing!

[smallguyjoe]

Originally Posted by cawiau

Looking good bro! Keep practicing!

Thanks, Carl...

Gonna go practice now

[cawiau]

Originally Posted by smallguyjoe

Thanks, Carl...

Gonna go practice now

That is the spirit

[smallguyjoe]

Originally Posted by cawiau

That is the spirit

I messed w/ my routine again, and I think I've got the 2nd half of it now. Before it was kinda "up in the air". I think I figured out what I want to do. Now I just need to figure out the best way to make all the transitions look good (well, the best that I can make em ) and then practice the crap out of it so it becomes natural and fun.

It's nothing spectacular. I'm no choreographer or dancer. It's kinda lame, but whatever. LOL

[cawiau]

Just give it your best!
I think I am going to start practicing posing too, just for fun!
I am about to start reading everything on nutrition and workouts ... and see if maybe my knowledge improve, so will my progress!

[BaFtub]

Major improvements from the last time I saw some pics Joe. 3 weeks man..only 3 weeks. =]

[smallguyjoe]

Originally Posted by cawiau

Just give it your best!
I think I am going to start practicing posing too, just for fun!
I am about to start reading everything on nutrition and workouts ... and see if maybe my knowledge improve, so will my progress!

YES!!!!! DO IT!!!! Good decision, Carl

Originally Posted by BaFtub

Major improvements from the last time I saw some pics Joe. 3 weeks man..only 3 weeks. =]

Thanks so much, Brett

Yeah, man... 3 weeks to do the best I can. I'll be steppin up my game these last 3 weeks... time to really really push through to the end

[smallguyjoe]

Weight: 144.0 lbs 5.7% bf w/ Omron


Avg Weight Loss: 1.1 lbs (Avg Wt: 144.2 lbs)

^^^Gonna bust my butt this week and try and make that 1.5 lbs for next week


Avg BF%: 6.2% (- .4% from last week)


No Training Today... my legs need the rest!


***EDIT***: I blew it today . We can mark me up for 4 total cheats now for this (so far) 19 week contest prep. Well, kind of 5 cheats in a way... I ate a Chipotle chicken burrito after church, which is 1020 Calories . Then I've been craving granola cereal hardcore for weeks now, so I bought some and had a small bowl (1/2 cup)... the granola wasn't a big deal, but I had no idea when I ate that burrito it was 1020 Cals!!!!

Oh well. I am at 1947 Cals for the day so far, but I still have at least 1 meal to go which will be 3 oz of chicken and 105 grams of green beans bringing me to 2118 Cals. Darn it! LOL.

So, I am going to push my re-feed to Tues, b/c I had enough carbs/Calories for today. Then I'll make my next re-feed on Friday.

BUSTED!

[h8bnavg07]

your doing great. with only a few more weeks, I hope the pros on the site are stepping up the advice, because at this stage you have to be as percise as a laser. I think that you have had great progress, and the shot from 5/22 look way better than 5/21. I hope the best for you at your comp. 3 weeks is a long time, use it wisely.

[smallguyjoe]

Originally Posted by h8bnavg07

your doing great. with only a few more weeks, I hope the pros on the site are stepping up the advice, because at this stage you have to be as percise as a laser. I think that you have had great progress, and the shot from 5/22 look way better than 5/21. I hope the best for you at your comp. 3 weeks is a long time, use it wisely.

Thanks, man

Yeah, the different lighting makes a big difference.

[smallguyjoe]

Originally Posted by smallguyjoe

***EDIT***: I blew it today . We can mark me up for 4 total cheats now for this (so far) 19 week contest prep. Well, kind of 5 cheats in a way... I ate a Chipotle chicken burrito after church, which is 1020 Calories . Then I've been craving granola cereal hardcore for weeks now, so I bought some and had a small bowl (1/2 cup)... the granola wasn't a big deal, but I had no idea when I ate that burrito it was 1020 Cals!!!!

Oh well. I am at 1947 Cals for the day so far, but I still have at least 1 meal to go which will be 3 oz of chicken and 105 grams of green beans bringing me to 2118 Cals. Darn it! LOL.

So, I am going to push my re-feed to Tues, b/c I had enough carbs/Calories for today. Then I'll make my next re-feed on Friday.

BUSTED!

Alright. The day is over now, and my total Cals are higher than 2118.

I decided that I would make my next re-feed Wed. or maybe even Thurs. Basically I am going to just see how I feel for the last 2 weeks w/ the re-feeds. I made today a re-feed, and ate a bunch of carbs purposefully, b/c I saw that if I had stuck to the chicken and green beans and the egg whites for the last 2 meals my protein would have been high, and I felt it unnecessary. I figured it would be better to carb up, and deplete Mon, Tues, and maybe Wed. Then I'll re-feed Thurs... deplete Fri, Sat, Sun (OFF), and maybe Mon. Then re-feed Tues... deplete Wed, Thurs, Fri, Sat, and Sun (OFF)... then my peak week will start that Monday.

Yeah, so instead of eating 1515 Cals today as planned I ate a re-feed of 2610 Cals (26% P / 49% C / 25% F). Not the best macros for a re-feed, but whatever... I blew it... I messed up. I have no one to blame but myself, but I also know that eating pretty much maintenance Cals for a day isn't going to ruin my progress. It just means that I'll probably lose like 1 lb next week. Yeah, it sucks, but that's just the way it is. Maybe I'll work so hard this week and next that I'll lose 1.5 lbs. We'll see.

I really never meant to turn the 2nd half of my day into a cheat day. Eh... it is what it is. I'll wake up tomorrow and I'll work hard, and I'll do the same thing the next day, and the day after that all the way up to June 13th.

I have had the determination not to stray from my plan before now, and I know that I have that determination again to not stray now until the show.

[smallguyjoe]

Weight: 144.4 lbs 5.3% bf w/ Omron


Legs / Abs
(7:35 - 8:40 am)

leg press warm up / calves warm up
90 lbs neutral x 12 / up high x 12 / wide x 12 / 50 x 20

leg press / seated calves
270 x 12 / 70 x 20
360 x 12 / 90 x 15
450 x 12 / 110 x 12
450 x 12 / 110 x 12

leg press (feet high) / decline crunches
360 x 12 / 20
450 x 12 / 20
450 x 12 / 20
450 x 12

leg press (feet wide) / seated calves
360 x 12 / 110 x 10
360 x 12 / 110 x 10
360 x 12 / 110 x 10
450 x 6 (felt something strange in my low back) / 110 x 8

prone leg curl / side plank raises
65 x 12 / 20 each side
80 x 12 / 20 each side
95 x 10

leg ext 125 x 12

hip ADductor / hip ABductor
80 x 15 / 155 x 15
95 x 15 / 155 x 15
110 x 10 / 170 x 12

leg lowers
25 / 15 each side deep split leg squats
20

donkey calves
180 x 15, 15, 15


Cardio
(10 - 10:30 am)
ran mostly and walked some around my neighborhood

(~1 pm)
walked around the mall a bit w/ the wife and boy

(~5 pm)
walked around in the park w/ the wife and boy

[cawiau]

Good workout bro, keep kicking ass