OK, so I have wanted to compete for a while now. Last year I started my first prep and this ended up happening:
LOL, JK but for serious I broke my ankle in 2 places, dislocated part of it, and had 6 fractures:
For those that do no know, I am type 1 diabetic. During the initial stages of my prep last year, I was lowing my carbs and playing with my insulin levels...well that night I did not make enough of an adjustment. I half-consciously woke up...went to the kitchen trying to get something to eat. Then I just fell over and passed out. And that little fall DESTROYED my ankle.
Anyways so that kind of took my competition plans out of the schedule.
Well I am back to normal now and ready to do this! Once and for all!
I am planning on doing the 2013 NPC Mr. Rochester for my first show. Now the date is not set, it is normally in April, but "word on the street" is that it will be June 22nd. So that puts me pretty far out.
I am going to start cutting now. I have never even achieved a full 6 pack yet! So what I am going to do is cut down, get lean, then hold that condition until 10 to 12 weeks out then shed the last few pounds. Diabetes always throws a few speed bumps, so I want to allow time to make adjustments.
Starting Pics
Starting Weight: 166.5
Training
3 Days on/1 Day off. 3 Sets per bodypart, except back gets 3 sets of a vertical pull (pull ups) and 3 sets of a horizontal (row).
All lifts are compound lifts.
Day 1: Chest/Back/Triceps/Calves
Day 2: Quads/Hams/Abs
Day 3: Delts/Arms/ Calves
Day 4: Off
Day 5: Chest/Back/Biceps/Calves
Day 6: Quads/Hams/Abs
Day 7: Delts/Arms/Calves
Day 8: Off
Repeat
For cardio, I am starting with Three 30 Min sessions before breakfast, I will add more as time goes by.
I will post videos along the way.
Diet
I have my maintenance around 2500 to 2600 calories.
2000 Calories/2250 if cardio is done that day. High protein/Low carb/Mod Fat
Training Days: 230/175/55
Off Days: 250/90/50
Once a week, on delt and arm day I will have a carb day and bring cals up close to maintenance.
So please join in on the journey, it is going to be a long but tough one.
I will also be giving away ALLMAX Samples to random posters along the way!
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11-25-2012, 06:26 AM #1
- Join Date: Mar 2006
- Location: East Rochester, New York, United States
- Age: 37
- Posts: 11,761
- Rep Power: 30035
Holding myself accountable...Shredding log to my first show!
Last edited by xStevenx; 11-25-2012 at 09:44 AM.
Type 1 Diabetic - Since age 15
Luke 1:37 "For NOTHING is impossible with God"
INSTAGRAM: StevenGFH Follow me!
*ALLMAX NUTRITION REP*
ALLMAX Nutrition, Inc.
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Disclaimer: All forum or bulletin board posts are solely the opinion of myself and do not necessarily reflect the views of ALLMAX
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11-25-2012, 06:28 AM #2
- Join Date: Mar 2006
- Location: East Rochester, New York, United States
- Age: 37
- Posts: 11,761
- Rep Power: 30035
But before we get started. This week will be a much needed deload week. I will bring my calories to about maintenance.
On Thanksgiving I got a Grade 1 Pec tear. Luckily they only take like a week to heal. So I have been icing it. I will only train probably 3 days this week, light, rest up and then start the SLAUGHTERFEST on my fat ass!
Type 1 Diabetic - Since age 15
Luke 1:37 "For NOTHING is impossible with God"
INSTAGRAM: StevenGFH Follow me!
*ALLMAX NUTRITION REP*
ALLMAX Nutrition, Inc.
SCIENCE - INNOVATION - QUALITY - RESULTS
http://www.bodybuilding.com/store/all/all.htm
Disclaimer: All forum or bulletin board posts are solely the opinion of myself and do not necessarily reflect the views of ALLMAX
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11-25-2012, 07:27 AM #3
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11-25-2012, 08:27 AM #4
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11-25-2012, 08:44 AM #5
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11-25-2012, 10:14 AM #6
- Join Date: Mar 2006
- Location: East Rochester, New York, United States
- Age: 37
- Posts: 11,761
- Rep Power: 30035
Thanks for joining in man!
Yea! Not too far from you. You should come out and then feed me some of your wonderful Chef Bob food for my post contest meal nom sayin'
Luckily the ankle does not bother me too much. The achilles tendon is real tight, so warming up for squats takes a while. I can't squat my bodyweight because of it. I need weight holding me down in order to squat. I got my squat back to 365 for 5. But i really havent squatted much in a while do to some knee issues. So I guess we will see where my squat is at next week.
Here is the last vid I did in the gym:
I had been noticing strength dropping pretty bad, like last week I went to DL 375 and could only pull it for 3. That is why I need a little deload.Type 1 Diabetic - Since age 15
Luke 1:37 "For NOTHING is impossible with God"
INSTAGRAM: StevenGFH Follow me!
*ALLMAX NUTRITION REP*
ALLMAX Nutrition, Inc.
SCIENCE - INNOVATION - QUALITY - RESULTS
http://www.bodybuilding.com/store/all/all.htm
Disclaimer: All forum or bulletin board posts are solely the opinion of myself and do not necessarily reflect the views of ALLMAX
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11-25-2012, 10:27 AM #7
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11-25-2012, 10:33 AM #8
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11-25-2012, 11:25 AM #9
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11-25-2012, 11:47 AM #10
- Join Date: Mar 2006
- Location: East Rochester, New York, United States
- Age: 37
- Posts: 11,761
- Rep Power: 30035
My insulin doses vary depending on diet. First I have to lower my basal (long acting) then adjust my meal time insulin. That is what makes it so tough.
I can eat and do the exact same thing on two days. One day my blood sugars will be low all day, the next day they are high.
And cardio is a pain because as Type 1 Diabetic IFBB Pro Anth Bailes said:
"Nothing worse then getting off the cardio equipment with low blood sugar and having to eat something sugary making the whole cardio session pointless"
Fo' Sho, I am there every year man! Got my hotel booked, my tickets to the show and everything. Can't wait!Type 1 Diabetic - Since age 15
Luke 1:37 "For NOTHING is impossible with God"
INSTAGRAM: StevenGFH Follow me!
*ALLMAX NUTRITION REP*
ALLMAX Nutrition, Inc.
SCIENCE - INNOVATION - QUALITY - RESULTS
http://www.bodybuilding.com/store/all/all.htm
Disclaimer: All forum or bulletin board posts are solely the opinion of myself and do not necessarily reflect the views of ALLMAX
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11-25-2012, 02:06 PM #11
- Join Date: Apr 2012
- Location: Twickenham, United Kingdom (Great Britain)
- Posts: 1,647
- Rep Power: 500
Sorry to hear about your last prep
Well done for starting a contest prep again
If you dont mind
Are you not a little worried about prepping again?___Growing Mentally and Physically ___
http://forum.bodybuilding.com/showthread.php?t=154388901&p=1079896151&posted=1#post1079896151
My Blog - www.innerbuilder.weebly.com
Fat is temporary, strength and muscle is not
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11-25-2012, 02:25 PM #12
- Join Date: Mar 2006
- Location: East Rochester, New York, United States
- Age: 37
- Posts: 11,761
- Rep Power: 30035
To be honest yea. I am going to be keeping a journal of my insulin and blood sugars so I can really get things as close to perfect as I can. I have never been real lean so idk how my body will react
I have had enough seizures and close calls due to low sugar. I won't let diabetes control meType 1 Diabetic - Since age 15
Luke 1:37 "For NOTHING is impossible with God"
INSTAGRAM: StevenGFH Follow me!
*ALLMAX NUTRITION REP*
ALLMAX Nutrition, Inc.
SCIENCE - INNOVATION - QUALITY - RESULTS
http://www.bodybuilding.com/store/all/all.htm
Disclaimer: All forum or bulletin board posts are solely the opinion of myself and do not necessarily reflect the views of ALLMAX
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11-25-2012, 02:35 PM #13
- Join Date: Apr 2012
- Location: Twickenham, United Kingdom (Great Britain)
- Posts: 1,647
- Rep Power: 500
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11-25-2012, 07:47 PM #14
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11-26-2012, 03:03 AM #15
- Join Date: Mar 2006
- Location: East Rochester, New York, United States
- Age: 37
- Posts: 11,761
- Rep Power: 30035
Type 1 Diabetic - Since age 15
Luke 1:37 "For NOTHING is impossible with God"
INSTAGRAM: StevenGFH Follow me!
*ALLMAX NUTRITION REP*
ALLMAX Nutrition, Inc.
SCIENCE - INNOVATION - QUALITY - RESULTS
http://www.bodybuilding.com/store/all/all.htm
Disclaimer: All forum or bulletin board posts are solely the opinion of myself and do not necessarily reflect the views of ALLMAX
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11-26-2012, 05:05 AM #16
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11-26-2012, 05:16 AM #17
- Join Date: Mar 2006
- Location: East Rochester, New York, United States
- Age: 37
- Posts: 11,761
- Rep Power: 30035
Type 1 Diabetic - Since age 15
Luke 1:37 "For NOTHING is impossible with God"
INSTAGRAM: StevenGFH Follow me!
*ALLMAX NUTRITION REP*
ALLMAX Nutrition, Inc.
SCIENCE - INNOVATION - QUALITY - RESULTS
http://www.bodybuilding.com/store/all/all.htm
Disclaimer: All forum or bulletin board posts are solely the opinion of myself and do not necessarily reflect the views of ALLMAX
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11-26-2012, 09:07 AM #18
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11-26-2012, 04:01 PM #19
- Join Date: Mar 2006
- Location: East Rochester, New York, United States
- Age: 37
- Posts: 11,761
- Rep Power: 30035
Well did 30 mins on the stepper this AM before breakfast sipping on some Aminocore
Fasted cardio for me betters my blood sugars all day.
After work I went to the gym and did some legs. Again this week is a deaload so I wont go into details of the work out, not too exciting all I did was:
3 Sets of squats
3 Sets of DB SLDL
Then some walking lunges followed up by some foam rolling
Today I got some Thermogenesauce.
I LOVE hot stuff, so figured I would give it a try. Let me tell you 10/10. Tastes incredible, I put it on my chicken today and on my chicken and rice meal. I dont think it will do much for fat loss really, just great marketing. If you like hot stuff you have to pick some up!
Tomorrow is an off day. Both from cardio and lifting. Wednesday is a deload back workout.Type 1 Diabetic - Since age 15
Luke 1:37 "For NOTHING is impossible with God"
INSTAGRAM: StevenGFH Follow me!
*ALLMAX NUTRITION REP*
ALLMAX Nutrition, Inc.
SCIENCE - INNOVATION - QUALITY - RESULTS
http://www.bodybuilding.com/store/all/all.htm
Disclaimer: All forum or bulletin board posts are solely the opinion of myself and do not necessarily reflect the views of ALLMAX
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11-26-2012, 05:13 PM #20
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11-26-2012, 05:29 PM #21
- Join Date: Mar 2006
- Location: East Rochester, New York, United States
- Age: 37
- Posts: 11,761
- Rep Power: 30035
Type 1 Diabetic - Since age 15
Luke 1:37 "For NOTHING is impossible with God"
INSTAGRAM: StevenGFH Follow me!
*ALLMAX NUTRITION REP*
ALLMAX Nutrition, Inc.
SCIENCE - INNOVATION - QUALITY - RESULTS
http://www.bodybuilding.com/store/all/all.htm
Disclaimer: All forum or bulletin board posts are solely the opinion of myself and do not necessarily reflect the views of ALLMAX
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11-27-2012, 07:20 PM #22
- Join Date: Mar 2006
- Location: East Rochester, New York, United States
- Age: 37
- Posts: 11,761
- Rep Power: 30035
Well meet the newest member of the Mott family!
No name yet, wife really wanted a dog so we found this little girl. She is a ChiMalteeShu (Chihuahua/****zu/Maltese mix) The wife is thinking of naming her Chloe or Coconut
I like Bulldogs and Pit Bulls, someday
Next week when the actual training starts I have a 400g Allmax Creapure to giveaway to a random postType 1 Diabetic - Since age 15
Luke 1:37 "For NOTHING is impossible with God"
INSTAGRAM: StevenGFH Follow me!
*ALLMAX NUTRITION REP*
ALLMAX Nutrition, Inc.
SCIENCE - INNOVATION - QUALITY - RESULTS
http://www.bodybuilding.com/store/all/all.htm
Disclaimer: All forum or bulletin board posts are solely the opinion of myself and do not necessarily reflect the views of ALLMAX
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11-28-2012, 06:26 PM #23
- Join Date: Mar 2006
- Location: East Rochester, New York, United States
- Age: 37
- Posts: 11,761
- Rep Power: 30035
Did 30mins fasted on the treadmill this AM.
Now at breakfast I had 3 slices of Ezekiel Toast, with Coconut Butter and some egg whites. The toast had 33g of carb. Normally I would need about 3 units of insulin for this. I have been noticing low sugars, so I gave 1.5 units.
My sugar was low ALL DAY. I ate about 180g of carb on 1.5 units of insulin! Low insulin = high fat loss. I am going to continue to lower my dose so I do not wake up with another broken ankle.
Went to the gym after work did a few sets of pull ups and rows. I am going nuts not training intense. I am going to freaking MURDER the weights come Monday. I can't stop thinking about it!
Off tomorrow.
This little dog is kick ass. Normally not a fan of small dogs but she is 12oz of awesomeness!Type 1 Diabetic - Since age 15
Luke 1:37 "For NOTHING is impossible with God"
INSTAGRAM: StevenGFH Follow me!
*ALLMAX NUTRITION REP*
ALLMAX Nutrition, Inc.
SCIENCE - INNOVATION - QUALITY - RESULTS
http://www.bodybuilding.com/store/all/all.htm
Disclaimer: All forum or bulletin board posts are solely the opinion of myself and do not necessarily reflect the views of ALLMAX
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11-29-2012, 12:57 PM #24
- Join Date: Mar 2006
- Location: East Rochester, New York, United States
- Age: 37
- Posts: 11,761
- Rep Power: 30035
Well instead of taking it easy until Monday, I will hit it hard come tomorrow. I have had a full 7 days rest. Pec feels fine. So chest/back/triceps and calves full on tomorrow. We will see how the pec feels with some resistance added to it
Last edited by xStevenx; 11-29-2012 at 04:42 PM.
Type 1 Diabetic - Since age 15
Luke 1:37 "For NOTHING is impossible with God"
INSTAGRAM: StevenGFH Follow me!
*ALLMAX NUTRITION REP*
ALLMAX Nutrition, Inc.
SCIENCE - INNOVATION - QUALITY - RESULTS
http://www.bodybuilding.com/store/all/all.htm
Disclaimer: All forum or bulletin board posts are solely the opinion of myself and do not necessarily reflect the views of ALLMAX
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11-30-2012, 07:38 PM #25
- Join Date: Mar 2006
- Location: East Rochester, New York, United States
- Age: 37
- Posts: 11,761
- Rep Power: 30035
First day training heavy since Thanksgiving.
Last night I was doing pushups, chest felt good, but I could feel where I hurt it.
So here was todays workout:
ALL SETS TAKEN TO POSITIVE FAILURE
ALL SETS ARE PERFORMED IN THE 80% ROM...no lockouts, no complete stretch. Constant tension!
Decline Bench Press
225 x 8
205 x 9
185 x 10
No where near where I usually hit but not back after a minor tear
Pec Minor Dips BW = 171
BW + 50 x 12
BW + 50 x 12
Hammer Grip Pullups BW = 171
BW + 25 x 6
BW x 10
Staggered - Plate loaded Pulldown
160 x 6 / 90 x 8
I was supposed to hit 12 to 15, but started too heavy on this machine, never used it before
Staggered reps are as follows: Start in the contracted part of the movement, then do 1/4 rep, then 1/2, then 3/4, the full, then back to 1/4.
Here is a vid I posted after breaking my ankle doing staggered pulldowns.
try incorporating them, they can be used for a number of exercises
Parallel Barbell Rows- Pulled to Chest
145 x 6
130 x 8
115 x 12
DB Floor "Pit" Press
These are for triceps. Lay on floor, keep arms tight in with the body, press up and focus on bringing your hands to your armpits on the negative
65 x 7
60 x 10
55 x 10
Calve Extension
Now we have this chest press machine at the gym where you can use your legs to get that first rep up...I was thinking, this would be great for calves!
150 x 12
150 x 11
130 x 15
That week off felt good, nice and refreshed. Tried some new exercises so we will see how I progress. Like I typically do barbell rows more up right and to my waist, but I want to thicken the upper back a bit more, so we will see how these go. Nowhere near the amount of weight with a standard BB row.
Got legs tomorrow! Haven't squatted heavy in a while, and ankle has been sore. I will probably wrap my ankle...squats are on the scheduleType 1 Diabetic - Since age 15
Luke 1:37 "For NOTHING is impossible with God"
INSTAGRAM: StevenGFH Follow me!
*ALLMAX NUTRITION REP*
ALLMAX Nutrition, Inc.
SCIENCE - INNOVATION - QUALITY - RESULTS
http://www.bodybuilding.com/store/all/all.htm
Disclaimer: All forum or bulletin board posts are solely the opinion of myself and do not necessarily reflect the views of ALLMAX
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12-01-2012, 06:41 PM #26
- Join Date: Mar 2006
- Location: East Rochester, New York, United States
- Age: 37
- Posts: 11,761
- Rep Power: 30035
Cold weather is really effecting my ankle since the surgery.
I started with 5 mins on the stepper. Then stretched and warmed the ankle up.
Now I have always "low bar" squatted, my legs grew tremendously. But I want to change things up a bit so I started "High bar" squatting, still getting used to it.
Squats
High Bar
275 x 5
245 x 7
Low Bar
225 x 15
Felt OK, fed a lot different than the low bar squat.
DB SLDL
100's x 10
Really focusing on the negative and squeezing the hams HARD on the way up.
Lying Leg Curls
100 x 8
90 x 10/ 5 second rest then 10 partials out of the bottom
Hanging Leg Raises (Abs)
3 Sets of 12 to 15
Some may say that this workout does not seem like much to make the legs grow well it works great for me. 3 sets of squats twice per week made me go from chicken legs to the beast quads I have now.
Arms/Delts/Calves tomorrow after church. Can't wait!Type 1 Diabetic - Since age 15
Luke 1:37 "For NOTHING is impossible with God"
INSTAGRAM: StevenGFH Follow me!
*ALLMAX NUTRITION REP*
ALLMAX Nutrition, Inc.
SCIENCE - INNOVATION - QUALITY - RESULTS
http://www.bodybuilding.com/store/all/all.htm
Disclaimer: All forum or bulletin board posts are solely the opinion of myself and do not necessarily reflect the views of ALLMAX
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12-02-2012, 04:19 AM #27
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12-02-2012, 06:10 PM #28
- Join Date: Mar 2006
- Location: East Rochester, New York, United States
- Age: 37
- Posts: 11,761
- Rep Power: 30035
You know it!
So I got on the scale this AM and was 164.5 down 2lbs from last week. Here are some pics, I do not see much of a difference yet.
Trained Arms/Delts/Calves today. Chest was still really sore and that got in the way of the Triceps portion of my workout.
Antoines
[i]I saw Antoine Vaillant doing this exercise. It is a seated Bent Over Lateral Supersetted with simply pull the arms (with DBs) back
20/30 x 10/10 Two Sets
(20lbs for the rear lateral/30 for pullback)
Holy Pump in rear delt!
Side Lying Rear Delt Raise
Right: 5 x 15
Left: 5 x 15
Sounds light but these are hard
THE FOLLOWING SETS ARE TAKEN TO FAILURE
Side Laterals
I do these a little different...I keep hands at my side, constant tension. Typically we start with our hands in the front. It is hard to keep constant tension and still move weight.
20 x 10
20 x 9
15 x 15
Hammer Curls Both arms together
40 x 7
35 x 10
30 x 12
Reverse Grip Smith Bench (for Triceps)
Normally all I feel during these is triceps. But because my chest was still sore I felt a lot of chest on here
225 x 7
205 x 11
185 x 15
Standing Calve Machine
Machine only goes to 250, so we welded a bar on top to add more weight. So I added 6 45's for more resistance
430 x 20
520 x 10
470 x 13
Short and intense!
Few more pics from today.
I hate it, in person I look much leaner then I look at the pictures and I look like Fat Bastard
Just have cardio tomorrowType 1 Diabetic - Since age 15
Luke 1:37 "For NOTHING is impossible with God"
INSTAGRAM: StevenGFH Follow me!
*ALLMAX NUTRITION REP*
ALLMAX Nutrition, Inc.
SCIENCE - INNOVATION - QUALITY - RESULTS
http://www.bodybuilding.com/store/all/all.htm
Disclaimer: All forum or bulletin board posts are solely the opinion of myself and do not necessarily reflect the views of ALLMAX
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12-03-2012, 07:44 AM #29
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12-03-2012, 09:30 AM #30
- Join Date: Mar 2006
- Location: East Rochester, New York, United States
- Age: 37
- Posts: 11,761
- Rep Power: 30035
Type 1 Diabetic - Since age 15
Luke 1:37 "For NOTHING is impossible with God"
INSTAGRAM: StevenGFH Follow me!
*ALLMAX NUTRITION REP*
ALLMAX Nutrition, Inc.
SCIENCE - INNOVATION - QUALITY - RESULTS
http://www.bodybuilding.com/store/all/all.htm
Disclaimer: All forum or bulletin board posts are solely the opinion of myself and do not necessarily reflect the views of ALLMAX
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