Looks like that time is rolling around again. Time to shed the last remaining fluff so I can see if all this hard work payed off! Time to put in WORK and give it everything I've got until I finish my last steps on stage in 2011.
I am currently at 21.5 weeks out from my first show on April 9th, 2011 and 23-24 weeks out from the INBF Madison. I just completed a mini cut and am hovering right around 10lbs over my last contest weight of 168.5lbs. I got up to a high of 189 this offseason and worked my butt off to keep it lean and shexshay . I plan on bringing a level of conditioning that will terrify my competitors, scare small children and ensure that I walk off stage with a skeletor-like smile from ear to ear. This is MY TIME TO SHINE!
Background
I followed the cut diet last prep and stepped on stage for the first time. I was fairly happy with my prep, but honestly did not allow myself enough time to get shredded. I was happy to place top 5 in the open division as well as 4th place in Novice Tall at the OBC Indiana, but realized that I need to improve in several areas. I've also followed some great guys logs on here (most notably the 3DMJ crew) and picked up a ton of useful info along the way. I enjoy a variety of foods now, and love the fact that I can fit basically anything into my macros .
The Plan
I will be dieting SLOWLY to ensure any muscle loss is kept to a minimum and to try and keep strength and energy levels high. I'm going to start prep on my own and already know that I will be hiring the help of 3DMJ when I hit a sticking point (roughly 12-15 weeks out).
I have been pushing it rather hard for the past 6 weeks or so and will utilize next week as an active deload week. I will also take this time to have a cheat meal at my favorite mexican place . I actually haven't cheated for about 3 months now (only refeeds on weekends). I am also going to enjoy a higher calorie day on Thanksgiving, but then it's ON!!
So come on and join me during my wonderful journey while I go through the highs and lows of contest prep. Let's do this thing!
Check out my log (but only if you like logs) : http://forum.bodybuilding.com/showthread.php?t=141002621
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http://forum.bodybuilding.com/showthread.php?t=120260671
I originally had the day off yesterday at the pt studio, but my boss who just competed at the NPC Ironman ended up in the hospital again with extremely low potassium levels and severe dehydration. Same thing happened to him in 08' the last time he competed and he nearly died.... he hired the SAME GUY to do his prep... I tried talking him out of it, tried telling him sodium/water manipulation and playing with your bodies fluid and mineral levels is just plan ludacris. But, he doesn't really listen to nattys unfortunately. He's stubborn in that regard . I took a look at his peak week strategy and my jaw dropped by the amount of broscience involved... and the morning carb/fat load... 4-6 mcdonalds dbl cheese with NO WATER at 4:30am followed by TWO MORE 1 hour before prejudging and 2 tblspoons of jelly 30 minutes before taking the stage (all with NO WATER). He ended up s***ting his brains out, which led to guess what? further dehydration. I'm very angry if you can't tell lol. Anyway, hopefully he'll be cleared to come home today .
11-10-10 Shoulders/Triceps
morning weight : 177.5lbs
seated db military
25'sx10
40'sx8
60'sx4
80'sx8
90'sx3
75'sx8
75'sx6
upright rows
105x12
115x8
120x8
seated laterals
25'sx10
20'sx13
20'sx12
seated arnolds
50'sx8 (2 sets)
skulls
90x7, 6, 6
triceps rope
x15
x10
workout time : 48 minutes
nutrition
225/270/60
I decided just to BLAST shoulders today. I consider them to be my weakest bodypart, and since I'm deloading next week, I thought heck, I'ma kill those suckers!! It ended up being a pretty damn good workout!
Originally Posted by fltallpaul
Awesome, get what's yours!
Good to see you drop in buddy!
Check out my log (but only if you like logs) : http://forum.bodybuilding.com/showthread.php?t=141002621
Quest Bar Rep
http://www.bodybuilding.com/store/quest/
http://www.facebook.com/questbar
http://www.questproteinbar.com
http://blog.questproteinbar.com/
[If It Fits Your Macros Crew] - U mad?
Contest Prep Coaching by Team 3DMJ! http://www.3dmusclejourney.com
So yesterday at work I couldn't stop thinking about this prep. I realize it could be my last contest season for a while so I really want to make it count. I've had more business now that I've been working two jobs and decided to take the plunge right away. I am hiring 3DMJ to do my prep right off the bat ! I'm really excited with my decision because I won't have to play the guessing game, and this way I'll have plenty of time to come in looking sharp.
I ALSO have been tracking macros every day but maybe 3 or 4 since my last contest over a year ago. So Saturday I am going to enjoy a bit of food (MEXICAN!! ) and then get back on my macros. Let's GET THIS!!
11-11-10 Cardio morning weight: 176.5
20 minutes MISS Elliptical Cross Trainer
227 cals burned according to the cross trainer
Nutrition
228/250/58
Originally Posted by Rog447
You know im in !
What's up brotha??!?!
Last edited by Bnizzle163; 11-11-2010 at 07:08 AM.
Reason: forgot to put morning weight. duh!
Check out my log (but only if you like logs) : http://forum.bodybuilding.com/showthread.php?t=141002621
Quest Bar Rep
http://www.bodybuilding.com/store/quest/
http://www.facebook.com/questbar
http://www.questproteinbar.com
http://blog.questproteinbar.com/
[If It Fits Your Macros Crew] - U mad?
Contest Prep Coaching by Team 3DMJ! http://www.3dmusclejourney.com
I actually thought of this while trying to come up with a title for my thread lol. Not a big Kanye fan (even though I'm from Chicago), but I just feel the title sort of fits. I will definitely be shiny up there with my Dream Tan on
Check out my log (but only if you like logs) : http://forum.bodybuilding.com/showthread.php?t=141002621
Quest Bar Rep
http://www.bodybuilding.com/store/quest/
http://www.facebook.com/questbar
http://www.questproteinbar.com
http://blog.questproteinbar.com/
[If It Fits Your Macros Crew] - U mad?
Contest Prep Coaching by Team 3DMJ! http://www.3dmusclejourney.com
I had an action packed day work wise yesterday. Trained at the gym and the pt studio. The more and more I work at the studio, the more I enjoy the way things are run there. Very cool boss and awesome clients! On the way to the studio I talked to Eric Helms (aka Quelly) on the phone about my prep. We had a good 20 minute conversation about setting up a plan to get me dialed for the 2011 season. I'm really excited to work with the 3DMJ crew. I know they're going to bring me in looking my best!
Just WAS NOT feeling it today. Definitely can use the scheduled deload next week. Weights all felt heavy . Kept volume low and still rocked out a good workout! morning weight :176.5lbs
BRB, hitting hundos on incline and "not feelin' it"
Lawlz
Lol. It was just one of those days where I felt out of it. Never really quite woke up and couldn't find my zone. Those hundo's felt like five hundreds lol
Check out my log (but only if you like logs) : http://forum.bodybuilding.com/showthread.php?t=141002621
Quest Bar Rep
http://www.bodybuilding.com/store/quest/
http://www.facebook.com/questbar
http://www.questproteinbar.com
http://blog.questproteinbar.com/
[If It Fits Your Macros Crew] - U mad?
Contest Prep Coaching by Team 3DMJ! http://www.3dmusclejourney.com
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. I plan on bringing a level of conditioning that will terrify my competitors, scare small children and ensure that I walk off stage with a skeletor-like smile from ear to ear. This is MY TIME TO SHINE!
. I took a look at his peak week strategy and my jaw dropped by the amount of broscience involved... and the morning carb/fat load... 4-6 mcdonalds dbl cheese with NO WATER at 4:30am followed by TWO MORE 1 hour before prejudging and 2 tblspoons of jelly 30 minutes before taking the stage (all with NO WATER). He ended up s***ting his brains out, which led to guess what? further dehydration. I'm very angry if you can't tell lol. Anyway, hopefully he'll be cleared to come home today 
!
. Only this once 
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