Big D's prep for the 2009 Team Universe-sponsored by Progenex

[dpd555]

thats just freaky and I know you are suffering but it will be worth it.

WOW I didn't expect it but you are even leaner up top from the front! quads are sharper and the glutes and hammies are slowly coming in, your gonna be right on target, just stay the course dom!

Crazy..shredded...gawdamn.

Appreciate the feedback guys. I bumped up cardio and have been getting most of my protein from fish now.
Calories are down to 1800-2000/day for the next 2 weeks, which aint easy for me cuz I like to eat!

[dpd555]

Post cardio pics- weight down to 221#s

Glutes and hams always appear softer immediately after cardio...this I noticed when comparing to yesterday's pics taken after training just upper body.
I plan to back off cardio 30 min/day 1 week out...and completely 2-3 days out with just posing

[HBMax]

Short and intense session with Benny today....about 30 minutes

DB Laterals: warm ups: 75 x 6 ..drop to 40s
DB Presses: 110 x 6
Chins: 2 sets
Rope CBL Ext: 2 or 3 sets
DB Preacher Curls: 3 sets...up to 55s
DB Overhead Ext: 3 sets...up to 55s

Comments: Didn't move impressive weight today, but my pump was good considering I am in the home-stretch of depletion. 110s felt like 150s...lol
Drove to Southern Muscle with Benny to hit a few poses as him and Jarrod critiqued. Just need to stay the course and strip off as much fat as possible in the next 2 weeks...then allow my body to fill out before the show. Feeling small and skinny next to those two...with Jarrod at 310lbs...lol!, but that's to be expected

221-222lbs in pics below. wow, I look bigger at this weight than expected, but my offseason clothes literally fall right off me...so I have lost considerable size/fullness

Are you posing inside a bomb shelter?

[devinh]

definitely getting leaner dom. 2 more weeks of changes will be looking really good. you're on the right track, and in the home stretch, this is it.

and lol at the bomb shelter, he's in FL, down there the cement sheds are for hurricanes
i actually knew a few people that had fully functioning, fully stocked hurricane shelters, i preferred my car.

[dpd555]

Are you posing inside a bomb shelter?

lol...that's the back room of southern muscle nutrition store

definitely getting leaner dom. 2 more weeks of changes will be looking really good. you're on the right track, and in the home stretch, this is it.

and lol at the bomb shelter, he's in FL, down there the cement sheds are for hurricanes
i actually knew a few people that had fully functioning, fully stocked hurricane shelters, i preferred my car.

thanks Devin. Feels like my body is already adapting to this weight/bodyfat level ...since I'm not really "suffering" yet. So, I may just keep my diet ultra clean (but add more specific types of food) and work on holding sub 4-5% an extended time following the show to see what happens. Maybe I can readjust my BF setpoint

[FATHER FLEX]

Size and fullness was fat bro, ther is nothing stringy about you. I think Layne was right, 218 will suit you well.

[R.Talbott]

Simply awesome pics! Looking forward to where you're at 2 weeks from now

[italianplaya30]

Are you serious??! I demand you to IHOP and get a tall order of blueberry pancakes with extra blueberries on the side!

This is my post-contest destination

hate to bring this up with u so close 2 contest

but i made my own blueberry pancakes this weekend and they were awesome


P.S. ur back width and v-taper is insane!

[SSK1903]

Size and fullness was fat bro,.

You mean Dom has lost almost 40 lbs of PURE fat? I realize most people underestimate their bf% and while Dom was soft pre-contest rpep I doubt he's lost 40 lbs of PURE fat. 40 lbs of 260 lbs - which was Dom's starting weight, if not a tad higher (?) is 15%. You really think there's been a 15% BF decrease?

Forgive me if my numbers are off. Anyways, physique is looking great. But 1800-2000 calories per day? I know Fred Hatfield makes a really big point out of not letting calories drop "that much" during contest prep... I might as well cut the meat directly from the bone than eat 2000 cals. Given that the lower BF you are, the more lean mass you'll sacrifice, wouldn't it make sense to keep calories higher? I always rationalized that you should start off with the greater calorie deficit and slowly make that deficit smaller as the weeks go. But then again I've been reading hatfield's rants against the Herculean chicken-breast-only-diet-and-lots-of-cardio diet like the Bible.

[dpd555]

Size and fullness was fat bro, there is nothing stringy about you. I think Layne was right, 218 will suit you well.

I agree...but still feeling a little stringy.
I'll be <218 1 week out and then back off slightly on cardio while increasing calories from the same low carb foods. This should fill me out w/o fear of spilling over

Simply awesome pics! Looking forward to where you're at 2 weeks from now

thanks

hate to bring this up with u so close 2 contest

but i made my own blueberry pancakes this weekend and they were awesome

P.S. ur back width and v-taper is insane!

i'm actually having food dreams now...and then i wake up and it becomes a nightmare because i can't eat

You mean Dom has lost almost 40 lbs of PURE fat? I realize most people underestimate their bf% and while Dom was soft pre-contest rpep I doubt he's lost 40 lbs of PURE fat. 40 lbs of 260 lbs - which was Dom's starting weight, if not a tad higher (?) is 15%. You really think there's been a 15% BF decrease?

Forgive me if my numbers are off. Anyways, physique is looking great. But 1800-2000 calories per day? I know Fred Hatfield makes a really big point out of not letting calories drop "that much" during contest prep... I might as well cut the meat directly from the bone than eat 2000 cals. Given that the lower BF you are, the more lean mass you'll sacrifice, wouldn't it make sense to keep calories higher? I always rationalized that you should start off with the greater calorie deficit and slowly make that deficit smaller as the weeks go. But then again I've been reading hatfield's rants against the Herculean chicken-breast-only-diet-and-lots-of-cardio diet like the Bible.

Show me a pic a Hatfield with shredded glutes!

My metabolic rate has slowed for sure so I can't eat 4500 calories like the offseason, but this serves to CONSERVE lean body mass. I have consistently lost about 2lbs/week after the initial 5-7lb drop from carb depletion, so this is normal for a guy my size prepping

Bottom line is that my strength has not really dropped more than 10% with losing 40lbs...and that's a good index of LBM. I expect a nice strength rebound after this prep too

[dpd555]

Superset 3 exercises...
Bent Rows: 2 sets 405 x 8, 405 x 6...drop set to 315 x 12 (tight form, flat back)
Chins: 2 sets of 20
Stiff Arm Pulldowns: ..worked up to 150 x 15

Hack Squats: 4 warm ups: 5 plates x 10, 6 plates x 10 (paused last few reps on each set)

Cardio (brisk walking, treadmill and in the park): Spent >2000 calories doing cardio today! Eating 2 fish meals and small 1 steak meal with 6-12 egg whites and some combo of mostly green veggies. I also have a Met-Rx Protein Plus "pudding" with lots of psyllium fiber or ground flax seed to fill me up before bed. My face is starting to resemble Skeletor

[devinh]

My face is starting to resemble Skeletor

that's the best news yet, you know you're close now

[Lowdown5]

Doing great Dom, training and dieting hard and setting a great example for those that are following along. Much respect for you my friend, you are one of the good guys!

[spirit3530]

I agree...but still feeling a little stringy.
I'll be <218 1 week out and then back off slightly on cardio while increasing calories from the same low carb foods. This should fill me out w/o fear of spilling over



thanks



i'm actually having food dreams now...and then i wake up and it becomes a nightmare because i can't eat




Show me a pic a Hatfield with shredded glutes!

My metabolic rate has slowed for sure so I can't eat 4500 calories like the offseason, but this serves to CONSERVE lean body mass. I have consistently lost about 2lbs/week after the initial 5-7lb drop from carb depletion, so this is normal for a guy my size prepping

Bottom line is that my strength has not really dropped more than 10% with losing 40lbs...and that's a good index of LBM. I expect a nice strength rebound after this prep too

LOL people are always amazed at what it takes to be truely shredded. It only proves to the lurker that all the mass they think they have is probably a lot less muscle and more fat then they realize.

[Quelly]

great quote from Dr Joe

"When backstage be wary of the man with the prominent cheek bones"

[dpd555]

Doing great Dom, training and dieting hard and setting a great example for those that are following along. Much respect for you my friend, you are one of the good guys!

Thanks for the comments and support

LOL people are always amazed at what it takes to be truely shredded. It only proves to the lurker that all the mass they think they have is probably a lot less muscle and more fat then they realize.

I think the standards of leanness have changed over the years....thanks to many of Layne's clients

I remember thinking that I'd never attempt getting below 225 because it would not be healthy, but I actually feel healthier than ever at this weight....even with a bit of metabolic shutdown.

that's the best news yet, you know you're close now

great quote from Dr Joe
"When backstage be wary of the man with the prominent cheek bones"

A few people have told me my face looks "scary"...but I was never too good looking to begin with

[spirit3530]

I think the standards of leanness have changed over the years....thanks to many of Layne's clients

Yes, I think every competitor should get stupid lean at least once. I am anxious to do that my next show. That means dieting 25 weeks, so its going to be fun. After that has been done then you find out the balance of being full and lean enough to win within the expectations of the judges and competition.

[dpd555]

Yes, I think every competitor should get stupid lean at least once. I am anxious to do that my next show. That means dieting 25 weeks, so its going to be fun. After that has been done then you find out the balance of being full and lean enough to win within the expectations of the judges and competition.

I hear ya, but man...25 weeks would be brutal Sage

Just hit the 12 week point today and my weight was an even 220 this morning before drinking. I'm sorta curious to see what 12 more weks of dieting would do....but that just sounds silly at this point.

My glutes and hams are getting a little tighter since I'm 3 days into my ultra 2 week depletion phase. showing more cuts than the previous week, but still need to get leaner

[italianplaya30]

You look on point 2 more weeks and u will look insane!

[devinh]

it looks like your glutes are going to come in completely before your lower back does dom. 2 more weeks, another 2-3 pounds, you'll be looking great.

[Squizzzer]

i dieted for 24 weeks...and lost 31 pounds...
i'm pretty upset watching you loose 40 and get leaner than i did in 12 weeks...lol

[Quelly]

I hear ya, but man...25 weeks would be brutal Sage

Just hit the 12 week point today and my weight was an even 220 this morning before drinking. I'm sorta curious to see what 12 more weks of dieting would do....but that just sounds silly at this point.

yeah...silly...ridiculous even to diet for that long

*slams door and walks out*

[dpd555]

You look on point 2 more weeks and u will look insane!

it's ultra-depletion over the next 12 days, so I should be leaner, dryer and flatter before adding calories back in the last few days

it looks like your glutes are going to come in completely before your lower back does dom. 2 more weeks, another 2-3 pounds, you'll be looking great.

i destroyed my lower back with rows the day previous and noticed that this area is prone to holding a film of water. it's definitely more crisp this morning....but now my glutes/hams are a little wattery
regardless, i still have some fat back there that needs to come off

i dieted for 24 weeks...and lost 31 pounds...
i'm pretty upset watching you loose 40 and get leaner than i did in 12 weeks...lol

well.. in May I had H1N1 then took a trip to Italy and lost 8lbs from hiking...THEN I started my diet at 245ish on June 1st and have lost ~25lbs over 12 weeks. So, my unintentional weight loss actually started back in early May

yeah...silly...ridiculous even to diet for that long

*slams door and walks out*

oops...sorry about that bro
All that dieting has really paid off for you Eric. You are setting a new standard this time for sure!

[toddbz]

oops...sorry about that bro
All that dieting has really paid off for you Eric. You are setting a new standard this time for sure!

Very uplifting HEHE

[dpd555]

High Incline Pause-Flies: 3 warm ups 130 x 4...drop to 85 x 12
Weighted Dips supersetted with Chins: 2 warm ups: BW + 195 x 10/BW x 20 (PR for dips)
One-Arm Cable Ext: 2 sets overhand...2 sets underhand
One-Leg Seated Calf Raises: 2 sets followed by extreme stretching

Cardio: 20 minutes on treadmill.... but started getting a blister from new shoes and all the walking so I finished up with a circuit-type training by hitting high rep exercises for abs, hams, lower back and lots of stretching. I'm thinking the circuit-like training may be a better for of cardio for me as it allows me to hit all the little muscles I tend to ignore AND keep my heart rate elevated too.

Comments: VERY pleased with my strength today considering the major calorie deficit. Bodyweight was an even 220 this morning....so hitting 218 in a week or so should be no problemo

[Squizzzer]

hey d...what are you planning for when you're gonna be where up here....

[dpd555]

hey d...what are you planning for when you're gonna be where up here....

I'm on vacation with my family before the show, so I'll probably be training at the Gold's we trained at between 9/14 and 9/17.
any chance I'll catch you there?

[Squizzzer]

I'm on vacation with my family before the show, so I'll probably be training at the Gold's we trained at between 9/14 and 9/17.
any chance I'll catch you there?

i probably won't make it down to golds now that classes are going on...but i do plan on going to the show...is there a ticket presale this year?

[dpd555]

i probably won't make it down to golds now that classes are going on...but i do plan on going to the show...is there a ticket presale this year?

I'm not sure Adam, but the link below has contact info for Bev Francis and Steve and they'd be able to answer that.
http://bevfrancis.synthasite.com/res...erse_Entry.pdf

Chances are you could just show up and buy a ticket for pre-judging on Friday, but considering the HUGE amount of figure girls this year the FINALS may be sold out if you don't buy tickets in advance

[Squizzzer]

I'm not sure Adam, but the link below has contact info for Bev Francis and Steve and they'd be able to answer that.
http://bevfrancis.synthasite.com/res...erse_Entry.pdf

Chances are you could just show up and buy a ticket for pre-judging on Friday, but considering the HUGE amount of figure girls this year the FINALS may be sold out if you don't buy tickets in advance

ok...cool...thanks...
i could not for the life of me remember her name...