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  1. #151
    Registered User TheNaturalOak's Avatar
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    Originally Posted by areya2005 View Post
    It's all about improving yourself from show to show. If you've done that, you're doing it right!

    What do current macros look like?
    well since this is my second prep, and learning through experience (last prep I tried keto for 85% of my prep)
    I quickly found out, that is not for me lol

    I kind of started to lean out in january, just by eating less junk, and still focusing on hitting 1g p/lb
    but as for the last couple weeks

    70f/350c/185p ...

    but I am starting to lose a little fast, so I'll be doing a 3200cal carb up today/once a week.
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  2. #152
    Registered User TheNaturalOak's Avatar
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    had a nice carb up yesterday @ 3100cals & just a tad under 500g carbs

    weird thing is.. this mornings weight is the same and or a couple pnts down @ 177.3lbs

    this is like twice the amount of food I was eating during my last prep!!!

    feelsgoodman.jpg
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  3. #153
    Registered User TheNaturalOak's Avatar
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    178.2lbs in AM - I guess it was just a little delayed weight jump from the carb up

    Workout: Plan on destroying some shoulders/arms/abs
    then do some HIIT - hill sprints

    been using a heating pad, stretching, and then some biofreeze and my lower back is feeling a lot better.
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  4. #154
    Registered User TheNaturalOak's Avatar
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    176.9lbs in Am

    Off day from gym

    cardio: 20min MISS

    ended up not being a complete off day, had a fitness challenge

    I benched 140x38 (80% bw)
    50reps of 20" box jump - 1:28sec
    20ft shuttle runs (10bags) - 40sec
    Last edited by TheNaturalOak; 03-28-2012 at 12:20 PM.
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  5. #155
    Registered User TheNaturalOak's Avatar
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    176.4-177.2lbs this morning... cldnt get a consistent weight

    edit

    well I snapped my sh*t up today doing heavy squats.

    135x15
    225x10
    275x8
    315x5
    335x5 (was so stoked I was still able to get thise)

    then did a drop set of 315 and was shooting for 5reps.
    hit 4reps and went real deep on fifth rep... as soon as I got to the bottom my lower back popped and I had to dump the weight off. I then was on me knees scared to try & get up.... decided to lay down on the floor for a couple minutes. Eventually was able to stand but barely walk... waited a little long (layed down on a bench) then hung from a pullup bar to try and decompress myself. After 15min I was okay enough to ride my motorcycle home. GOSH DAYUM IT!

    It doesnt seem TOO bad (able to walk)... I obviously have to take it easy but idk what im going to do
    Last edited by TheNaturalOak; 03-29-2012 at 01:55 PM.
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  6. #156
    Operation: Stupid Lean red_cat's Avatar
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    Remember that you should be dropping 20-30% of the weight on a drop set. So for 335 lbs you should drop a 45 from each side and try to go to failure. Personally, I'd never do drop sets in the 5 reps range. It's too risky.

    Hope the back feels better, bud. that can be a scarey time.
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  7. #157
    Registered User TheNaturalOak's Avatar
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    Originally Posted by red_cat View Post
    Remember that you should be dropping 20-30% of the weight on a drop set. So for 335 lbs you should drop a 45 from each side and try to go to failure. Personally, I'd never do drop sets in the 5 reps range. It's too risky.

    Hope the back feels better, bud. that can be a scarey time.
    well today was my heavy leg day, and by "drop set" I just mean less than my heaviest set :P I like to hit atleast 2 sets of 315x5 while squatting.

    it had nothing to do with the weight really (would it of happened with 135lbs? probly not) but my point is that I just went WAY too deep and my hips came forward that something had to give.
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  8. #158
    Registered User TheNaturalOak's Avatar
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    6 wks out!!!!!!!

    Morning weight: 175.8lbs

    Notes: Alright so when I hurt my back the other day, I got home iced every hour and rested. Next day I was feeling a little bit better, so I decided to head to the gym for a chest day. I strapped on a velcro belt, and took some advil. Tbh it went suprisingly well, I read that too much bed rest can make a back injury worse, and that getting up/walking can help.

    Same thing today, was able to hit a decent shoulders/arms workout.

    Strength loss is starting to kick in, I had trouble hitting 245x5 on bench but this is still much stronger than my previous 6wks out me.

    skipping this comp had crossed my mind, but I dont think I'm goign to let this back get the best of me. I'll obviously take it easy when needed, but I feel as if I am still capable of getting in good shape!
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  9. #159
    Beast Sports Athlete DannyQuach's Avatar
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    Originally Posted by TheNaturalOak View Post
    6 wks out!!!!!!!

    Morning weight: 175.8lbs

    Notes: Alright so when I hurt my back the other day, I got home iced every hour and rested. Next day I was feeling a little bit better, so I decided to head to the gym for a chest day. I strapped on a velcro belt, and took some advil. Tbh it went suprisingly well, I read that too much bed rest can make a back injury worse, and that getting up/walking can help.

    Same thing today, was able to hit a decent shoulders/arms workout.

    Strength loss is starting to kick in, I had trouble hitting 245x5 on bench but this is still much stronger than my previous 6wks out me.

    skipping this comp had crossed my mind, but I dont think I'm goign to let this back get the best of me. I'll obviously take it easy when needed, but I feel as if I am still capable of getting in good shape!
    yo bro!! thought I'd stop by your journey as well. sorry to hear bout your injury.

    6 weeks out you still got a bit of tiem to make a decision; what comp you looking at doin?
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  10. #160
    Registered User TheNaturalOak's Avatar
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    Originally Posted by DannyQuach View Post
    yo bro!! thought I'd stop by your journey as well. sorry to hear bout your injury.

    6 weeks out you still got a bit of tiem to make a decision; what comp you looking at doin?
    thanks man, glad u could stop in!

    OCB Southeast natural Pro Q. (Orlando, Fl)
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  11. #161
    Beast Sports Athlete DannyQuach's Avatar
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    Originally Posted by TheNaturalOak View Post
    thanks man, glad u could stop in!

    OCB Southeast natural Pro Q. (Orlando, Fl)
    nice dude! I'm doing the NANBF southern states in georgia which is also a pro qualifier. I didn't know until last week that NANBF and OCB both feed into IFPA
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  12. #162
    Registered User TheNaturalOak's Avatar
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    Originally Posted by DannyQuach View Post
    nice dude! I'm doing the NANBF southern states in georgia which is also a pro qualifier. I didn't know until last week that NANBF and OCB both feed into IFPA
    haha cool!

    my main goal is to just bring a better package than last season. What I hope to happen is to win my class and at least get to go into the overall posedown, they way I can really compare myself to someone just winner their pro card.

    Goodluck with you prep m8
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  13. #163
    Registered User TheNaturalOak's Avatar
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    Hey errryybody

    Morning weight 175.5lbs

    Today leg day / refeed..... Aiming for 55/450/175

    Lower back is feeling MUCH better, but ofc still taking it easy

    Leg day went like this

    4sets leg ext (superset) leg curl
    3sets 1leg leg press
    3sets adductor (ss) abductor
    3sets squat machine
    4sets seated calf

    I experimented with some occlusion with the extensions/curls & squat machine.
    I then tried it with calves and cldnt handle it lol.

    Routine was a little off, mainly because I scored a job with my gym. New sales rep whaaatwhaat!
    it will be interesting, and I'm looking forward to the job.

    I now plan on doing some biking for a little 10-20min

    oh yea, and stay tuned for updated pics this coming sat at 5wks out
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  14. #164
    Registered User TheNaturalOak's Avatar
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    177.2lbs in am

    This is after a day with a lot of cereal... lucky charm marshmallows to be exact

    Hit my macros almost to the T on my refeed. 54/454/176

    I was so anti fat during the day that I was able to fit in 20g fat from chocolate!

    Workout: Chest/back hyper
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  15. #165
    Registered User TheNaturalOak's Avatar
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    175.5 in am

    Diet definitely wasnt spot on today... since I got a new job, they took me out to lunch.
    place to eat... an asian buffet!

    It could have been worse, like an all you can eat pizza :P but I dont think I did too bad.
    they had this station where you put all the raw foods on your plate and the stir fry them in front of you.
    had a mix of chicken/beef/broccoli/rice topped with a little spicy sauce.
    after that I got about a cups worth of general tso chicken, and I called it quits.

    Good thing is that I am doing IF (16-8) which means I only had that plus another meal today.

    Workouts:
    shoulders/arms/calves
    20min of cardio... semi HIIT/MISS... 15sec sprint / 1min jog
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  16. #166
    Registered User TheNaturalOak's Avatar
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    174.3lbs in AM

    I also hit legs today!!!!!!!!!!
    today was the test for my lower back, and well ...it passed!

    I worked up to 315x5 without any pain. I didnt go quite as low as I normally do but still at LEAST parallel, some slightly below.
    the break from squats did me good.
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  17. #167
    Beast Sports Athlete DannyQuach's Avatar
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    Originally Posted by TheNaturalOak View Post
    174.3lbs in AM

    I also hit legs today!!!!!!!!!!
    today was the test for my lower back, and well ...it passed!

    I worked up to 315x5 without any pain. I didnt go quite as low as I normally do but still at LEAST parallel, some slightly below.
    the break from squats did me good.
    Always good to hear brotha! Good job listening to your body-- your legs take a break for a little and the preventionn of injury will make up for that little time for sure
    Danny Quach
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  18. #168
    Registered User TheNaturalOak's Avatar
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    5 weeks out!!!!!!!!!!!

    174.5lbs (even had a larger meal later at night, and went to the bathroom a couple hours post weigh in)

    Nudes: Sorry about the lighting, I didnt check the photos until they were all taken. Then I was hoping they wld be a little clearer when I uploaded them but not really :/






    Other notes: comparing these to my last years pics @ 5wks out, I am much fuller and way heavier.
    conditioning is still iffy but I'm keeping it in gear, going full blast these next 5wks.
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  19. #169
    Gaining slow but sure Reid456's Avatar
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    Quads and lats look sick. Arms looks awesome on the last back picture.
    "I can do all things through Christ who strengthens me"
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  20. #170
    Registered User TheNaturalOak's Avatar
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    just snapped a few pics... kinda had a large meal b4 this, and the pics have poor quality again *sigh*
    but at least it has some shadows and will be better to compare to later in bodyb'ing





    @ Reid thanks m8!
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  21. #171
    Registered User TheNaturalOak's Avatar
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    174.2lbs taking the avg.
    the scale hit below 174 two times, which is a new prep low.
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  22. #172
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    Great progress, I will see you at the OCB show in a few weeks! Let me know if you need a hand with color or posing...any last minute details.
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  23. #173
    Registered User TheNaturalOak's Avatar
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    172.5lbs this morning

    I had dropped by cals by ~200 and upped protein for 2 days because of the little spike in weight and the guesstimates from the AYCE buffet. BAM weight just fell off.

    today I'll be hitting 55/300/200
    which is what I was on b4 the 200cal drop, but since it's a leg day and the scales going down fast, I feel I cld use the extra carbs.

    @ Paul - Thanks, and sounds good!
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  24. #174
    Registered User Gibson5521's Avatar
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    You look noticably bigger+leaner dieting on carbs this year. (I also did keto for a brief stint) What shows you got lined up bud ?
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  25. #175
    Registered User TheNaturalOak's Avatar
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    Originally Posted by Gibson5521 View Post
    You look noticably bigger+leaner dieting on carbs this year. (I also did keto for a brief stint) What shows you got lined up bud ?
    Thanks bruh, and yea I feel much better!
    carbs have helped me keep strength and stay full

    So far it's just OCB in <5wks
    then from there I'd like to compete again in oct/sept which is another OCB pro Q (even tho I'll be 20 by then)
    after that I pretty much plan on taking 2013 off to really put some size on my chest/legs... and everything else
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  26. #176
    Beast Sports Athlete DannyQuach's Avatar
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    Originally Posted by TheNaturalOak View Post
    Thanks bruh, and yea I feel much better!
    carbs have helped me keep strength and stay full

    So far it's just OCB in <5wks
    then from there I'd like to compete again in oct/sept which is another OCB pro Q (even tho I'll be 20 by then)
    after that I pretty much plan on taking 2013 off to really put some size on my chest/legs... and everything else
    eyes on that procardddddd yeaaaaaah buddy
    Danny Quach
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  27. #177
    Registered User TheNaturalOak's Avatar
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    Originally Posted by DannyQuach View Post
    eyes on that procardddddd yeaaaaaah buddy
    I figured I might as well see how I compare

    and can save a couple $$ by sticking to the same org. Unlike last year.

    really tho, the pro card is mine in 2014!!!

    inb4omgursofullofyourself
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  28. #178
    Registered User TheNaturalOak's Avatar
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    173.5lbs Am
    Prolly will need a restroom break after my first meal today

    off day for cardio
    weights: chest/back hyper
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  29. #179
    Gaining slow but sure Reid456's Avatar
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    What are your legs measuring at these days?
    "I can do all things through Christ who strengthens me"
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  30. #180
    Registered User TheNaturalOak's Avatar
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    Originally Posted by Reid456 View Post
    What are your legs measuring at these days?
    although many people seem to think they're my strong point... measurement wise they're a weak spot.

    Im not sure but I believe around the 24" mark. Havnt measured in a while, might have put some size on them but might have lost some " due to weight loss.
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