Life After My 1st Bodybuilding Competition...

[smallguyjoe]

Originally Posted by kingor

Ya man, I'm sure you are fine with your bf and such. You may have very likely have been bloated a bit. That would definitely suck if u gained 1% bf each week ahaha, i doubt ull do that joe

Ya man we are all screwed up in some sense haha. This guy is crazy though literally. Hes supposed to be teaching a World Literature class on shaskespear, and hes talking about political stuff in the war in iraq ect...Im like uhm okay.. first off your not supposed to talk about that in an english class and second off your not supposed to share your views like that and influence others opinions. Not only that all he does is scream and kick chairs across the room. Is that even legal to do? It's funny all the students are like intimitated by him, I just laugh. I don't get intimmidated by anyone. But ya hes definitely a pyscho. Oh and he comes in wearing a t-shirt with some heavy metal rock band on it and jeans. And then he puts on youtube and starts blasting some of his music.....and the first this he says if SHUT THE **** UP WHEN IM TALKING! and he just starts cursing and stuff. Im like right.. something is obviously very wrong with you. Now it seems like an easy class, so Im gonna keep taking it ahah. PLus its good to be exposed to people like him, because you never know who you will meet later in life.

Yeah, I measured my waist the other day at 30.25"... so it seems the waist kinda fluctuates...

My Omron has fluctuated as low as 11.0% and as high as 12.1% over the past 3 weeks. I measure every morning after I pee and weigh myself. I enter in my weight for the morning and take the BF%. On average it's been this...

Week 1 = 11.5%
Week 2 = 11.3%
Week 3 = 11.5%

Pretty sweet, b/c my weight has gone up on avg 2 lbs over the past 3 weeks while my bf% w/ the Omron is holding. Also, I use the Athlete mode since it gives a higher bf%. The Normal mode would tell me I'm 9-10%.

Point is, I think I'm doin alright.


Dude, go to your Dean or whomever and report that guy ASAP

[kingor]

Originally Posted by smallguyjoe

Yeah, I measured my waist the other day at 30.25"... so it seems the waist kinda fluctuates...

My Omron has fluctuated as low as 11.0% and as high as 12.1% over the past 3 weeks. I measure every morning after I pee and weigh myself. I enter in my weight for the morning and take the BF%. On average it's been this...

Week 1 = 11.5%
Week 2 = 11.3%
Week 3 = 11.5%

Pretty sweet, b/c my weight has gone up on avg 2 lbs over the past 3 weeks while my bf% w/ the Omron is holding. Also, I use the Athlete mode since it gives a higher bf%. The Normal mode would tell me I'm 9-10%.

Point is, I think I'm doin alright.


Dude, go to your Dean or whomever and report that guy ASAP

Brah those stats are good man. You definitely gained mostly muscle if thats the case. Im shocked you dont do any cardio and you can stay that slim ahah. Im sure your doing good dude.

Ya my prof is really messed up ahaha, but his class is pretty easy, hes just a pyscho.

[smallguyjoe]

Originally Posted by kingor

Brah those stats are good man. You definitely gained mostly muscle if thats the case. Im shocked you dont do any cardio and you can stay that slim ahah. Im sure your doing good dude.

Ya my prof is really messed up ahaha, but his class is pretty easy, hes just a pyscho.

Thanks, Pete... I feel I should be much bigger, and a little leaner. Hopefully in a few years I'll be more like how I think I should be. There's a few guys in my classes who are beasts... ripped and big. It motivates me AND frustrates me LOL.

It's my diet, bro... I monitor my Calories now so much that it's harder for me to gain weight b/c I'm keeping better track of how many Cals are going in.

However... I've actually done 2 cardio sessions this week! I just got back from one, and I was surprised that I actually kinda liked it almost! I realized today after running way more than I feel I have ever in the past that the reason I've hated cardio all these yrs is b/c I only did it when trying to lose weight! So, my energy levels were always low... making the experience suck, and it was like there was this negative mindset that it was kinda like punishment... not really punishment, but I was only doing it to help lose weight. Today was pretty much the 1st time that I'd ever done cardio for the benefit of cardiovascular health, and with proper energy stores! It made a HUGE difference on my cardio experience. I pretty much ran for ~25 min straight!!!! I think in the past I did 15 min or so, and it was grueling. This wasn't even that bad .

But, yeah, I don't plan on doin cardio every week. I think I am going to stick with my 4th week always bein an Active Recovery week and I will do cardio during that week. This week's schedule has been:

Mon - light full body
Tues - cardio ~30 min
Wed - light full body
Thurs - cardio ~35 min + 3 sets of db shoulder press*
Fri - (haven't got there yet, but planning on...) light full body
Sat & Sun - OFF

* I wanted to see if I could still handle the 70's... haven't touched them for shoulder presses in like a year or longer. I did 3 warm up sets and then did the 70's x 3.5. I got so so so close on the 4th, but failed. Better than I thought though... I feared I wouldn't even get em up! I did full ROM too, something I didn't do w/ db shoulder presses in the past.


Dude, I guess it's kinda worth gettin an easy grade, but then again, teachers who suck kinda have no business bein professors. Plus, this guy's a wack job. Eh... I'd probably report him. That's just me though.

[cardiac]

Joe, u have have always motivating me.
Great job.

[cawiau]

Do you plan to increase your calories anytime soon?

[smallguyjoe]

Originally Posted by cardiac

Joe, u have have always motivating me.
Great job.

Wow! That means a lot to hear... thank you!

Originally Posted by cawiau

Do you plan to increase your calories anytime soon?

I don't see a planned Calorie increase anytime soon. I seem to be adding weight at a good pace. I would actually have liked to gain a tad slower than I did the past 4 weeks, but I am pretty happy with my pace. But, yeah, I don't think I will need a Calorie bump for a good while. My meal plan is 2900, but I think on average I eat 3000-3100 per day when ya factor in added stuff or switched up stuff here and there.

Also, added weight/muscle barely increases BMR, so even if I were to add more Cals to my meal plan it would not be a significant amount. EDIT: I checked my calculator that I use to estimate maintenance, and for every lb of increase BMR increases 10-11 Calories. So, just a point of reference regarding weight gaining and Calorie increases to reflect the said weight gain .

[FATHER FLEX]

If you are getting stronger, and NOT loosing weight. Then all is good!

[smallguyjoe]

Originally Posted by FATHER FLEX

If you are getting stronger, and NOT loosing weight. Then all is good!

Yeah, boooyyyiiee ... that is exactly my thinking.

Thanks for chiming in, Alberto.

I was just peepin your thread the other day, and was inspired yet again by your ridiculously awesome hard work. I'm lookin forward to see you prep for another show. You plan on competing again in 2010, right?

[kingor]

Originally Posted by smallguyjoe

Thanks, Pete... I feel I should be much bigger, and a little leaner. Hopefully in a few years I'll be more like how I think I should be. There's a few guys in my classes who are beasts... ripped and big. It motivates me AND frustrates me LOL.

It's my diet, bro... I monitor my Calories now so much that it's harder for me to gain weight b/c I'm keeping better track of how many Cals are going in.

However... I've actually done 2 cardio sessions this week! I just got back from one, and I was surprised that I actually kinda liked it almost! I realized today after running way more than I feel I have ever in the past that the reason I've hated cardio all these yrs is b/c I only did it when trying to lose weight! So, my energy levels were always low... making the experience suck, and it was like there was this negative mindset that it was kinda like punishment... not really punishment, but I was only doing it to help lose weight. Today was pretty much the 1st time that I'd ever done cardio for the benefit of cardiovascular health, and with proper energy stores! It made a HUGE difference on my cardio experience. I pretty much ran for ~25 min straight!!!! I think in the past I did 15 min or so, and it was grueling. This wasn't even that bad .

But, yeah, I don't plan on doin cardio every week. I think I am going to stick with my 4th week always bein an Active Recovery week and I will do cardio during that week. This week's schedule has been:

Mon - light full body
Tues - cardio ~30 min
Wed - light full body
Thurs - cardio ~35 min + 3 sets of db shoulder press*
Fri - (haven't got there yet, but planning on...) light full body
Sat & Sun - OFF

* I wanted to see if I could still handle the 70's... haven't touched them for shoulder presses in like a year or longer. I did 3 warm up sets and then did the 70's x 3.5. I got so so so close on the 4th, but failed. Better than I thought though... I feared I wouldn't even get em up! I did full ROM too, something I didn't do w/ db shoulder presses in the past.


Dude, I guess it's kinda worth gettin an easy grade, but then again, teachers who suck kinda have no business bein professors. Plus, this guy's a wack job. Eh... I'd probably report him. That's just me though.

Hahah I know what you mean. I see people all the time who are so laxed about working out and dieting and yet their huge. Im just like how?! Everytime I ask them they are like ya I work each body part once a week and just eat crap all day until im full. haha I dunu how it works out for them but somehow it does!

I tell ya I started my second week of my 15 rep cycle and its a killer. 15 reps are hard to do haha. I feel a little self conscience too since obviously im doing like kiddy weight with 15 reps, but whatever its all good. Just kinda taking some time to get used to since i was only starting off with like 10lb dumbbell doing skull crushers as compared to usually doing 80lb skull crushers witha bar. But, im finally working my way up to a higher weight with my 15 rep cycle and the following week ill be starting my 10 rep cycle with semi-normal weight lol.

Good to see you dont hate cardio anymore! I have been doing cardio about 5 times a week. Pretty much just going on 30-45 min walks around the neighborhood which has hills and such. So its all good. Burning the fat off while keeping the muscle! I am interested to see how this routine Im using works. I think its going to take a good 2 full cycles of 15 rm, 10 rm and 5rm to start seeing noticable results, but imma stick with it

[smallguyjoe]

Originally Posted by kingor

Hahah I know what you mean. I see people all the time who are so laxed about working out and dieting and yet their huge. Im just like how?! Everytime I ask them they are like ya I work each body part once a week and just eat crap all day until im full. haha I dunu how it works out for them but somehow it does!

I tell ya I started my second week of my 15 rep cycle and its a killer. 15 reps are hard to do haha. I feel a little self conscience too since obviously im doing like kiddy weight with 15 reps, but whatever its all good. Just kinda taking some time to get used to since i was only starting off with like 10lb dumbbell doing skull crushers as compared to usually doing 80lb skull crushers witha bar. But, im finally working my way up to a higher weight with my 15 rep cycle and the following week ill be starting my 10 rep cycle with semi-normal weight lol.

Good to see you dont hate cardio anymore! I have been doing cardio about 5 times a week. Pretty much just going on 30-45 min walks around the neighborhood which has hills and such. So its all good. Burning the fat off while keeping the muscle! I am interested to see how this routine Im using works. I think its going to take a good 2 full cycles of 15 rm, 10 rm and 5rm to start seeing noticable results, but imma stick with it

Yeah, I've met people like that in the past too. There's a ton of different factors that contribute to their progress, many of which they don't tell ya, and many which they probably don't even realize helped them. But, yeah, it can be disheartening to find out that someone is ripped and pretty big and they have never payed any attention to their diet at all.

That all sounds great about your current routine and all, man. Keep it up. I'm sure you'll be seein some progress in the coming months. I hear ya about the weights in the gym... I've been there feeling foolish working with next to no weight for a certain exercise... whether it has been due to my injury or b/c I was doing like 30 sec rest periods to failure... I've felt that embarrassing feeling

[smallguyjoe]

(START / 4 WEEKS)
Avg Weight: 153.2 lbs / 155.7 lbs
Avg Weight Change: N/A / +2.5 lbs
Avg BF%: 11.50% / 11.70%
Avg BF% change: N/A / +.2%
LBM: 135.6 lbs / 137.5 lbs
Fat: 17.6 lbs 18.2 lbs
LBM Change: N/A / +1.9 lbs
Fat Change: N/A / +.6 lb

I've made some progress over the past 4 weeks

[FATHER FLEX]

Originally Posted by smallguyjoe

Yeah, boooyyyiiee ... that is exactly my thinking.

Thanks for chiming in, Alberto.

I was just peepin your thread the other day, and was inspired yet again by your ridiculously awesome hard work. I'm lookin forward to see you prep for another show. You plan on competing again in 2010, right?

2011! This time we gonna bring some muscle!

[kingor]

Joe your stats are looking good man! Looks like your on the right track there brotha.

[smallguyjoe]

Originally Posted by FATHER FLEX

2011! This time we gonna bring some muscle!

Heck yeeeaaahhh!

I know you will

Originally Posted by kingor

Joe your stats are looking good man! Looks like your on the right track there brotha.

Thanks, Pete

I feel that I am. Doin my best, man. Feelin pretty good. Really hopin to actually have a good year of progress. LOL, I had hoped this for the past years as well, but always seemed to screw something up. Hopin to actually not screw too much up this year!

[smallguyjoe]

So, for my Exercise Psychology class I have the following assignment:

--> run/jog for at least 20 min/day for 1 month

Well, this should be interesting. With my current class work load, weight training, etc this will not be an easy task. I plan on trying to hit this 100%. I also plan on eating this Greek yogurt every day to make up for the 100-150 Cals that I will burn jogging/running

So, total Calories will be something more like 3050/day for the next month. I think gains and all will be the same as they've been, however I will probably have a better cardiovascular system over the next month or so

[kingor]

Originally Posted by smallguyjoe

So, for my Exercise Psychology class I have the following assignment:

--> run/jog for at least 20 min/day for 1 month

Well, this should be interesting. With my current class work load, weight training, etc this will not be an easy task. I plan on trying to hit this 100%. I also plan on eating this Greek yogurt every day to make up for the 100-150 Cals that I will burn jogging/running

So, total Calories will be something more like 3050/day for the next month. I think gains and all will be the same as they've been, however I will probably have a better cardiovascular system over the next month or so

ahah you get to do your favorite thing, CARDIO! Your calorie intake seems to be spot on, I am aiming for roughly the same amount of calories each day as well. Something interesting that I noticed with my routine, is that I am shedding fat. I swear I think I can see my abs more, and my weight increased a bit too! I am interested to see how this first routine cycle plays out after 8 weeks.

[smallguyjoe]

Originally Posted by kingor

ahah you get to do your favorite thing, CARDIO! Your calorie intake seems to be spot on, I am aiming for roughly the same amount of calories each day as well. Something interesting that I noticed with my routine, is that I am shedding fat. I swear I think I can see my abs more, and my weight increased a bit too! I am interested to see how this first routine cycle plays out after 8 weeks.

LOL, yeah... one day in and I don't mind it... we'll see how I feel after 30 days . I'll say this though, my lower back is killing me... I think the running and sitting in my desks at school ate irritating the piss out of it . I might not be able to do every single day. Gonna try my hardest though!


That sounds awesome, Pete! Keep it goin. If you feel you're lookin better while getting stronger, than all I can see is "good for you, bro!"

[smallguyjoe]

Here's a picture from this morning at 157.4 lbs; Avg weight for this week so far is 156.0 lbs. Avg bf% with 4 different methods is 11.1%; Avg bf% for this week so far w/ Omron is 11.9%. Definitely lookin ~12% these days . I guess it's not all that bad.

I took measurements, and updated them on my bodyspace page. LBM has increased since 8/11 and so has fat obviously. It looks like my fat % increase has only been .6% though, which is not that bad.

Some good things are: my calves got bigger (finally!) and my arms (forearms and upper arms) grew slightly as well. I definitely would like a tighter look, but I do believe I am making pretty solid progress.

Morning of 9/11/2009 - 157.4 lbs - 12.5% bf w/ Omron


EDIT: For the record I got a new camera, and the date isn't on the pictures. I'm guessing there's a setting for it, but haven't messed around with it much yet. Just sayin...

[kingor]

still alive mr joe?

[smallguyjoe]

Originally Posted by kingor

still alive mr joe?

LOL

Yeah, man. I'm still goin strong... was gonna update at the end of this week or next.

This is my 2nd active recovery week. Goin good so far . I felt I needed some recovery. Goin heavy is taken a toll on my joints. It's goin good though.

Don't worry, man, I'm still in the game

Hope you've been well, Pete. Let me know when ya post progress pics.

[kingor]

Good to hear Joe. I have been soooooo busy with school and all. Im the president of 2 large organizations on campus this year.. so its taking a toll on me, along with getting all A's. On top of that I am studying for my GMATS to go for my MBA next year. I still find time for the gym though! I think I gained a good solid 4lbs of muscle or so. I am back up to 174lbs, and I feel like I slimmed down a little bit too. I have been trying to eat clean and all. I really want to focus on this one diet that I have, I know if I follow it I will see huge results because its all clean and high protein, but it is just impossible right now to find time to prepare all the meals, and half the time Im stuck at school the entire day with meetings and such.

It kind of stinks I would love to hit each muscle group twice a week again, but I just don't have the time. Hopefully things will die down soon though. Hows the kid/kids?! Isn't your wife due real soon?

[smallguyjoe]

My little baby girl, Kaylie Micah was born today at 4:06 pm

[kingor]

Originally Posted by smallguyjoe

My little baby girl, Kaylie Micah was born today at 4:06 pm

Ah JOE! Congratulations man!!!!!!! Look at that perfect timing I had aahah. Beautiful name by the way. You have the perfect combination a boy and a girl, thats what I hope to have when I get married in the future. Congratulations again man!!

[Rod_Solo]

Originally Posted by smallguyjoe

My little baby girl, Kaylie Micah was born today at 4:06 pm

Congratulations Joe!! I'm very happy for you guys! I like the name!

Regards,

R.

[smallguyjoe]

Originally Posted by kingor

Ah JOE! Congratulations man!!!!!!! Look at that perfect timing I had aahah. Beautiful name by the way. You have the perfect combination a boy and a girl, thats what I hope to have when I get married in the future. Congratulations again man!!

Thanks, Pete!

Yeah, LOL!

A boy and a girl is also ideal for me too. I would've takin any combination, but this is what I prefer. We're very happy

Originally Posted by Rod_Solo

Congratulations Joe!! I'm very happy for you guys! I like the name!

Regards,

R.

Thank you, Rod. I appreciate it, buddy

[smallguyjoe]

Alright...

So, I'm on Week 10 of my 12 Week Program. I made a change last week to the routine. I am currently on the rep range of 4-5 reps for working sets. Next week will be 3-4 reps. Week 12 will be an Active Recovery week, and then I PLAN on cutting. Pretty sure I am going to stick to the plan LOL. Anyway, here's my new routine for the next several weeks... unless I change my mind sooner than I am anticipating...

WEEK 1
Mon- Lower A/Abs
Tues- Push A
Wed- Pull A
Thurs-Lower B/Abs
Fri- Arms/Delts (hypertrophy - triceps/side delts prioritized)
Sat & Sun- OFF

WEEK 2
Mon- Lower A/Abs
Tues- Pull B
Wed- Push B
Thurs- Lower B/Abs
Fri- Arms/Delts (hypertrophy - biceps/rear delts/traps prioritized)
Sat & Sun- OFF

Mon- Start back over with WEEK 1


I have pictures that I took on 10/10, but I have not uploaded them to my computer yet. On the camera they looked sucky. My lower back fat is creepin up on me. The belly fat is ok, but that too is crappy. I'm at 12.5 - 13.5% with Omron. The tape measure and navy bf% methods I am 11.7 and 11.8%. With skin calipers my abs are 12 mm, my chest is 5 mm, and my thigh is 12 mm (went up 1 mm from 4 weeks ago). All my girth measurements are the same as 4 weeks ago except: waist is up to 31", hips up to 37.25", and thigh up to 23". Not too encouraging since I gained 2.6 lbs over the last 4 weeks LOL. Oh well. I am telling myself two things: 1. my legs & glutes got bigger, so perhaps I got SOME muscle growth in those areas; 2. I am setting the stage for muscle growth by getting stronger from lifting lower/heavier reps... Just gotta keep telling myself this for the next few weeks .

So, my weight is...

160 lbs ~13% bf

Things could be worse, eh?


Classes and two children are realy keeping me busy (and getting me up early LOL). Tryin to keep progressing as well though .

Not looking forward to cutting, but am looking forward to tightening up my mid section in a few weeks.

I'll post up pictures either in the next few days or I may just wait til I am starting my cut in 3 weeks and just post up pics then after I'm done my 12 Week program.


P.S.
I still have 3 weeks left of "gaining" but to put things in perspective I have gone from 145 lbs* ~8% bf to 160 lbs ~13% bf since my contest. So, I have gained 15 lbs since mid-June; ~9 lbs of Fat + ~6 lbs of LBM. Not bad, but the goal for next time is to ease in to the gaining even better to have less Fat accumulation, or at least have less Fat gained in the same amount of time.

*145 lbs = roughly the same hydration level as I am currently from full glycogen stores, as opposed to contest weight of ~142 lbs where I was still slightly depleted.

[smallguyjoe]

Back in August... I liked this one, and never posted it.


Current pics... lookin blah... LOL, I haven't shaved anything in a while




Holding my little girl

[kingor]

Dude, you look swole haha. In your first pic you look huge man... Your quads def grew, you can tell by the upper part of your quad, it pops out more. I think you definally made some great gains so far. Your shoulders/chest/arms look freakn huge in that first pic ahah. I am going to try and get some pics up sometime soon. I been staying around 171.5lbs so I think Imma up my cals. I wanna try and get to 180lbs then take some pics.

I feel ya on the busy schedule. It has been crazy with everything I have going on as well. It's all good though, its all part of life Btw, you new baby looks beautiful congradulations once again. How is your boy reacting towards her being born?

[smallguyjoe]

Originally Posted by kingor

Dude, you look swole haha. In your first pic you look huge man... Your quads def grew, you can tell by the upper part of your quad, it pops out more. I think you definally made some great gains so far. Your shoulders/chest/arms look freakn huge in that first pic ahah. I am going to try and get some pics up sometime soon. I been staying around 171.5lbs so I think Imma up my cals. I wanna try and get to 180lbs then take some pics.

I feel ya on the busy schedule. It has been crazy with everything I have going on as well. It's all good though, its all part of life Btw, you new baby looks beautiful congradulations once again. How is your boy reacting towards her being born?

Thanks, Pete . As always I appreciate the encouragement. I've been working my legs hard since my show; after seeing how weak my legs were compared to most competitors I knew I had to do something .

Yeah, I look "bigger" in that 1st picture b/c I still had some decent definition. I'm at a bf% now that I don't have much definition and it makes me look very average looking. I feel it looks like I barely workout now LOL. Oh well. This is why I will be cutting in a few weeks .

Thanks about Kaylie . Yeah, she seems to be getting cuter each day!

Isaac is pretty young to really have much of a reaction to her + she is basically always sleeping or eating, so there's almost no interaction between the two of them... a little bit, but not much. So far though he is not acting jealous or anything, and that was something we were worried about, so hopefully he will stay non-jealous

[kingor]

Originally Posted by smallguyjoe

Thanks, Pete . As always I appreciate the encouragement. I've been working my legs hard since my show; after seeing how weak my legs were compared to most competitors I knew I had to do something .

Yeah, I look "bigger" in that 1st picture b/c I still had some decent definition. I'm at a bf% now that I don't have much definition and it makes me look very average looking. I feel it looks like I barely workout now LOL. Oh well. This is why I will be cutting in a few weeks .

Thanks about Kaylie . Yeah, she seems to be getting cuter each day!

Isaac is pretty young to really have much of a reaction to her + she is basically always sleeping or eating, so there's almost no interaction between the two of them... a little bit, but not much. So far though he is not acting jealous or anything, and that was something we were worried about, so hopefully he will stay non-jealous

I'll ya you what man, you still look big in your second side chest pose. You can def notice a difference in your legs brotha.

Good to hear Isaac is not jealous or anything. That is always the worste part haha, my parents told me when I was younger my older brother was jealous of me so he would always hit me and such ahah.

I tell ya I been lifting hard lately, and my one friend just joined my gym so we go almost every night, its good to have someone there because they can motivate you more. All my lifts have been going up. I am repping 100lb bb curls pretty good now. I am going to up the weight soon. These two hot chicks were checking me out too, I was like hell yeaaaaah. I have been really focusing on my triceps too, trying to get them pop more. up to 150lb v-bar push downs with good form. Both my friends whom I lift with every so often say my arms are jacked, so I guess thats a good thing haha. I'm dipping about bw+70lbs now which is pretty good I guess, compared to only being able to do bw+25lbs last year haha. We'll see how it all goes.