Many of you probably remember me from previous contest preps and journals I have had on bodybuilding.com. For those of you who don't, I am a 25 yr old competitive natural bodybuilder. Below is my contest history:
2004 NANBF 10,000 Lakes:
Teen: 2nd
Novice-Medium: 4th
2006 NANBF Eagle's Wings:
Novice-Medium: 1st
Open-Short: 2nd
Best Poser Award
2006 NANBF Best of the Midwest:
Open-Medium: 2nd (1 pt decision)
2008 OCB 45th Parallel:
Open-Tall: 2nd
2008 NANBF Mr. Natural Minnesota:
Collegient: 2nd (1 pt decision)
Open-Medium: 1st
Since 2008, I've been working on adding mass and lifting heavy. I've had a couple of back injuries set me back and I still have to be careful so that my lower back doesn't start acting up. However, I feel like I've gotten quite a bit stronger and made some progress. On the real world side of things, I finished up my B.S. in biochemistry with a nutrition minor in 2008, my M.S. in physiology in 2010, got married in 2011, and began working my PhD in Nutritional Science at the University of Illinois in June 2010.
Currently, I'm weighing in at 195lbs 1st thing in the morning. This is by far the best I've looked at this bodyweight. I've attached a link to some current pics and some pics from the start of my last prep where I was 190lbs for comparison. I know I am only 5lbs heavier, but I feel like I have made some progress in the past 4yrs, but I could be wrong.
Current Pics:
http://sports.webshots.com/album/581927732MwYfwX
Pics from start of 08 prep:
http://good-times.webshots.com/album/561164005UctJWg
Pics from a photoshoot the week between my contests in 2008:
http://good-times.webshots.com/album/563165057rVPjyD
My current best lifts are Squat: 425x1, 395x2, 385 3 sets of 2, 365 3 sets of 5, Deadlift: 515x1, 475x3, 455x5, 405x10, and bench: 320x1, so nothing spetacular on the strength end of things, but much stronger than I was at the start of my last prep. I have used a combination of PHAT, Sheiko, and Westside over the course of the past few years and really focused on heavy weights and compounds. I've added 60lbs to my squat, 60lbs to my dead, and 45lbs to my bench all time prs over the past 4yrs at roughly the same bodyweight.
As for my contest prep, I will be starting Saturday December 17 and will be working with Layne Norton again this year. I worked with him during my 2006 and 2008 contest preps. Here are the contests I'm shooting for:
June 23: NGA Titan Classic (NGA PQ)
July 7: NANBF St. Louis Natural (IFPA PQ)
1 more show to be named once the entire schedule is out
I'll do my best to keep this thing updated as I go. Things can get pretty crazy with my research/school schedule, but I will do my best to keep this updated. Thanks to everyone for following along.
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12-09-2011, 11:50 AM #1
- Join Date: Dec 2002
- Location: Champaign, Illinois, United States
- Age: 38
- Posts: 5,306
- Rep Power: 1018
Peter Fitschen - Contest Prep 2012
Peter Fitschen M.S., PhD Candidate in Nutritional Science
NGA Natural Pro Bodybuilder
Fitbody and Physique LLC
fitbodyphysique.com
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12-09-2011, 11:54 AM #2
- Join Date: Oct 2009
- Location: Tampa, Florida, United States
- Age: 44
- Posts: 2,335
- Rep Power: 3971
in, looking forward to following. good luck with doing this prep while doing research/school, brave man lol.
Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. ~Plato
http://forum.bodybuilding.com/showthread.php?t=143873931
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12-09-2011, 12:19 PM #3
- Join Date: Feb 2004
- Location: Waukon, Iowa, United States
- Age: 49
- Posts: 2,090
- Rep Power: 432
I'm in, time to watch you tear it UP!
Check out our Supplement and Fitness Clothing Line! http://www.beyonddriven.com
Brian Ahlstrom
IFPA, NGA and PNBA Natural Pro Bodybuilder
Beyond Driven - www.beyonddriven.com and www.********.com/wearebeyonddriven
Ahlstrom Fitness Consulting- www.********.com/ahlstromfitnessconsulting
@YouTube - http://www.youtube.com/AhlstromFitness and http://www.youtube.com/BeyondDriven
Follow us on Twitter @ahlstromfitness and @werbeyonddriven
http://www.youtube.com/watch?v=V0VNOcV74Es&feature=plcp
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12-09-2011, 01:05 PM #4
- Join Date: Dec 2002
- Location: Champaign, Illinois, United States
- Age: 38
- Posts: 5,306
- Rep Power: 1018
Thanks! There is a good chance this will be the only time I prep until after I graduate (which as of right now should be around 2015). I also haven't competed in nearly 4yrs so I plan on making the most of this.
Thanks for the support as always!Peter Fitschen M.S., PhD Candidate in Nutritional Science
NGA Natural Pro Bodybuilder
Fitbody and Physique LLC
fitbodyphysique.com
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12-09-2011, 01:23 PM #5
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12-09-2011, 02:58 PM #6
Ill be interested to follow along! Good luck man. That strength increase will certainly be noticeable in your physique....cant wait to see you get pealed.
"Who the Son sets free is free indeed....."
WNBF Pro Natural Bodybuilder
Check out my CELLUCOR Supplement log:
http://forum.bodybuilding.com/showthread.php?t=148746693&pagenumber=
3DMJ Athlete
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12-09-2011, 03:42 PM #7
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12-09-2011, 05:51 PM #8
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9488
Definitely looking forward to this Pete! I don't post on here much anymore, but I'll definitely be popping in
*Professional comic book geek* *semi-pro cartoon collector* *full time nerd*
My Journal: http://forum.bodybuilding.com/showthread.php?t=166076501
Contact me for coaching/contest prep/nutritional services: WRyan163@yahoo.com
IG: @Bnizzle163
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12-09-2011, 07:04 PM #9
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12-11-2011, 12:18 PM #10
- Join Date: Dec 2002
- Location: Champaign, Illinois, United States
- Age: 38
- Posts: 5,306
- Rep Power: 1018
Thanks for following along!
Thanks! I don't post on here a whole lot anymore due to my schedule, but I figured I'd get something up and going for prep.
Thanks for the support!
Hopefully the strength increase will be noticible once I get lean. Hoping to be a whole lot thicker this time. Hopefully I don't disappoint.
Thanks for the support. I'm hoping I brought up some weak points and will have more mass when it comes time to step onstage. Hoping to achieve some conditioning like you did during your last prep.Peter Fitschen M.S., PhD Candidate in Nutritional Science
NGA Natural Pro Bodybuilder
Fitbody and Physique LLC
fitbodyphysique.com
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12-11-2011, 08:04 PM #11
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12-12-2011, 06:23 AM #12
- Join Date: Dec 2002
- Location: Champaign, Illinois, United States
- Age: 38
- Posts: 5,306
- Rep Power: 1018
Good luck on your prep. I've been lurking in your journal and you put up some crazy numbers. I'll definately be following. As for my 2008 weight, I started prep at around 190 and competed at 162-163. I'm not sure what I will weigh this time, nor do I really care, as long as I am leaner and look better.
Peter Fitschen M.S., PhD Candidate in Nutritional Science
NGA Natural Pro Bodybuilder
Fitbody and Physique LLC
fitbodyphysique.com
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12-12-2011, 07:12 AM #13
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12-14-2011, 12:25 PM #14
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12-14-2011, 12:51 PM #15
- Join Date: Aug 2007
- Location: Tampa, Florida, United States
- Age: 48
- Posts: 7,812
- Rep Power: 13604
Great to see you accomplishing so much already, congrats on the degree, the wedding and getting started on your PHD. I know another guy who got his PHD from Illinois...Layne something or other.
Contest Prep Coach
Paul@ProPhysique.com
Core Nutritionals/Outwork Apparel Athlete
NGA & IFPA Pro Bodybuilder
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12-14-2011, 03:22 PM #16
- Join Date: Dec 2002
- Location: Champaign, Illinois, United States
- Age: 38
- Posts: 5,306
- Rep Power: 1018
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12-14-2011, 03:28 PM #17
- Join Date: Dec 2002
- Location: Champaign, Illinois, United States
- Age: 38
- Posts: 5,306
- Rep Power: 1018
I know my prep doesn't officially start until Saturday, but I figured I'd log my workouts from this week. Macros are 225gP, 500gC, 80gF right now. Currently doing no cardio.
12-12 Monday: Upper
DB Bench:
1. 110x8
2. 110x8
3. 110x6
Rack Chins:
1. 120x8
2. 120x8
3. 120x8
4. 120x6
5. 120x6
Lying Shoulder Press Machine:
1. 240x8
2. 240x8
3. 240x8
Chest Supported DB Row:
1. 100x8
2. 100x6
3. 100x6
Seated Side Raise:
1. 35x10
2. 35x10
V Bar Pulldown:
1. 220x10
2. 220x8
Standing EZ Bar Curl:
1. 110x7
2. 110x6
3. 110x6
Weighted Dips:
1. 90x8
2. 90x8
3. 90x6
Preacher Curl Machine:
1. 12 plates x7
2. 10 plates x9
Cable Pressdowns:
1. stack x10
2. stack x10
12-13 Tuesday: Lower
Squat:
1. 365x6
2. 375x3
3. 375x3
4. 315x5
5. 315x5
Assisted Glute Ham Raise off Ground:
1. 6
2. 6
3. 6
Seated Calf Raise:
1. 4 plates +25 x8
2. same
3. same weight x7
4. same weight x6
5. 4 plates x10
Leg Extension:
1. stack x10
2. stack x10
3. stack x8
Seated Ham Curl:
1. stack x10
2. stack x10
3. stack x10
Standing Calf Raise:
1. 270x8
2. 270x8
3. 270x8
Donkey Calf Raise:
1. 225x10
2. 225x10
Prep starts Saturday!Peter Fitschen M.S., PhD Candidate in Nutritional Science
NGA Natural Pro Bodybuilder
Fitbody and Physique LLC
fitbodyphysique.com
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12-14-2011, 07:11 PM #18
- Join Date: Oct 2006
- Location: Man, West Virginia, United States
- Age: 36
- Posts: 8,329
- Rep Power: 8479
Well you look really great at 190, and the progress shows. I remember looking at your logs back in the day as you were one of the first I read about doing natural shows, use to really shock me that you were in the 160s and looked like you did. Looking forward to see what 4 years done for you. I took 2.5 years off, and it was rough but I almost wouldnt have minded taking many more off for progress reasons. My goal is to keep my strength up the best I can and try for a good rebound this time. I had a good one last time, but I think with a better prep routine I will maintain even better.
Team Norton
The Strength Guys
It's time to bring V2.0
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12-15-2011, 06:35 AM #19
- Join Date: Dec 2002
- Location: Champaign, Illinois, United States
- Age: 38
- Posts: 5,306
- Rep Power: 1018
Thanks for the compliments. I'm actually 195 in the most recent pics. Its funny you say that I looked big in the 160's because when I get that lean, I think I look small and I start getting comments from people about how small I look. Looking forward to following your prep. You move some big weights so I'm looking forward to see those big weights translate over into improvements onstage.
Peter Fitschen M.S., PhD Candidate in Nutritional Science
NGA Natural Pro Bodybuilder
Fitbody and Physique LLC
fitbodyphysique.com
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12-15-2011, 06:36 AM #20
- Join Date: Dec 2002
- Location: Champaign, Illinois, United States
- Age: 38
- Posts: 5,306
- Rep Power: 1018
Here is a link to a new interview I did with the natural pursuit bodybuilding website.
http://naturalpursuit.wordpress.com/...hen-interview/Peter Fitschen M.S., PhD Candidate in Nutritional Science
NGA Natural Pro Bodybuilder
Fitbody and Physique LLC
fitbodyphysique.com
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12-15-2011, 06:40 AM #21
- Join Date: Aug 2007
- Location: Tampa, Florida, United States
- Age: 48
- Posts: 7,812
- Rep Power: 13604
Don't mention Layne's name around the rats, they will become stressed and your results will be altered due to all the cortisol released, lol.
Do you hang out with Gabe Wilson? I get to hang with his brother Jake quite a bit, great guy. Actually I will be hanging with Jake and Layne tomorrow for Layne's 30th.Contest Prep Coach
Paul@ProPhysique.com
Core Nutritionals/Outwork Apparel Athlete
NGA & IFPA Pro Bodybuilder
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12-15-2011, 07:05 AM #22
Hi Paul! Published the interview we conducted here! Figured the followers of your blog would appreciate it!
http://forum.bodybuilding.com/showth...hp?t=140534241
Thanks again for taking the time to do it!advertising not permitted
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12-16-2011, 05:19 AM #23
- Join Date: Dec 2002
- Location: Champaign, Illinois, United States
- Age: 38
- Posts: 5,306
- Rep Power: 1018
I actually work primaily with humans with muscle wasting conditions, so I think the rats are safe for now. I hung out with Gabe Wilson when we had free time. I went to the Michigan/Illinois football game with him just last month and once and a while we were able to get a solid leg workout in on a Saturday morning when our schedules lined up. He just finished up his PhD. I know his brother Jake also. I'm currently working on a writing a paper with both of the Wilsons, but more info on that months from now when the paper is finally published. For those of you who don't konw who Gabe and Jake Wilson are check out abcbodybuilding.com
Awesome! Keep up the great work with the website.Peter Fitschen M.S., PhD Candidate in Nutritional Science
NGA Natural Pro Bodybuilder
Fitbody and Physique LLC
fitbodyphysique.com
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12-16-2011, 12:52 PM #24
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12-17-2011, 04:43 AM #25
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12-17-2011, 04:51 AM #26
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12-17-2011, 05:04 AM #27
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12-17-2011, 10:11 AM #28
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12-17-2011, 10:49 AM #29
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12-17-2011, 01:03 PM #30
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