Sup guys.
This will be my prep journal towards my VERY FIRST contest*. I've debated it in the past, but I think it's finally time to take the plunge and go for it. I've been cutting for about 7 weeks so far, and my current stats look like this:
5'7.5" and 158lbs @ ~10.5% BF
I turn 19 next month. I had a regular journal here at bb.com, but I felt that this section would be more appropriate and supportive. A couple friends are doing a show on July 14th, so for now, that's the goal! I may do either teen physique or teen bodybuilding depending on how I look out of the oven.
Notes:
-I practice Intermittent Fasting LeanGains style
-My workouts are 2-3x/week
*Unfortunately, I've been dealing with some quad tendonitis and shoulder tendonitis recently. It comes and goes, but I just wanted to note that in case my workouts seem a little "different" than the traditional. I work with what I've got.
Recent pic from a couple of weeks ago:
As you can see, my legs are definitely a strong point. Hopefully this pays off on stage!
I've never been diced in my life. I was chubby growing up, so it's going to be a real battle to get shredded for this comp. I know that with the support of everyone, I can definitely do this! Much thanks, people.
|
-
04-16-2012, 03:04 PM #1
JMCandelario's Contest Prep Journal
-
04-16-2012, 03:12 PM #2
-
04-16-2012, 03:37 PM #3
-
04-16-2012, 03:38 PM #4
-
-
04-16-2012, 03:41 PM #5
Awesome. Thanks man! I've been told I have a pretty good base to work off of, so we'll see!
I think 6% or so will have me looking nice. I would be 12 weeks out roughly, so that seems pretty reasonable I think.
Thanks bro. Haha, all those years of being in sports had me feeling a little empty inside when it was all over. This was just the next logical step!
-
04-16-2012, 03:42 PM #6
-
04-16-2012, 03:49 PM #7
-
04-16-2012, 03:55 PM #8
-
-
04-16-2012, 04:16 PM #9
-
04-16-2012, 05:08 PM #10
-
04-16-2012, 05:14 PM #11
-
04-16-2012, 06:06 PM #12
4/16/2012
Rest Day
Nutrition
210/70/55 for P/C/F
My carbs are on the low side during rest days because I'm pretty sedentary outside of walking to classes.(besides cardio if I do any).
Did 30 mins of LISS cardio on the elliptical tonight to help get the expenditure up. Successful day. (-650 deficit or so)Last edited by JMCandelario; 04-17-2012 at 10:19 AM.
-
-
04-17-2012, 04:16 AM #13
-
04-17-2012, 06:05 AM #14
-
04-17-2012, 06:35 AM #15
-
04-17-2012, 09:06 AM #16
-
-
04-17-2012, 09:08 AM #17
-
04-17-2012, 10:17 AM #18
-
04-17-2012, 05:52 PM #19
4/17/12
Leg Day
Did some foam rolling at home before heading to the gym ~6PM
Squats
275x6
250x8
225x10
Heaviest weight I've handled in a while...knee felt pretty good!
SLDL
255x8
225x10
Broke a few calluses on these...so I moved over to leg curls for my last set
Leg Curls
110x15
Very controlled. I need to ease into these. I haven't done them in a while, and the back of my leg where the calf meets the knee was a little tender after them.
Nutrition
My Fitness Pal!
*Breakfast is at 1PM. Remember, I IF
*NOTES*
I don't know why, but I was very bloated and watery today. Looking in the mirror, I felt like I hadn't even been dieting for the past 7.5 weeks
I always seem to do this whenever I get around 10%. Refeeds usually clear it up, but it's so damn frustrating!
-
04-17-2012, 06:24 PM #20
-
-
04-17-2012, 07:03 PM #21
- Join Date: Nov 2007
- Location: Tampa, Florida, United States
- Posts: 1,168
- Rep Power: 598
Good work on them squats man, slow and steady with the knee pain!
I have patellar tendonitis in my right knee and it always always always bothers me walking up/down stairs, jogging, doing any sudden movements. It's not horribly painful but enough for me to notice it.
I just make sure to get cardio in pre-leg workout, hit plenty of warm up sets and then it seems like I can squat a house w no pain.
How do you like the foam rolling? Been hearing alot of people using it I'm thinkin about joining inPharmaFreak Sponsored Athlete
www.PharmaFreak.com
Interact with me on Twitter and InstaGram! @KevinSchosek
www.BodiesByKevin.com
-
04-17-2012, 07:15 PM #22
Thanks man. It sure felt heavy after all this time! Lol.
What type of pain?
Such an annoying injury, huh? I pretty much do what you've stated...lots of warm up sets. I even start with the bar and just focus on getting the form perfect and the muscles firing correctly. Sure, I get weird looks, but oh well!
I've been using a heating pad for the area pre-workout for about 15 mins before some very light stretching and foam rolling. It definitely helps get the joint more fluid in my opinion.
As for the foam rolling, I have nothing but nice things to say about it! It really loosens you up; you'd be surprised how tight some of those muscles are. Lots of little knots and kinks. It's essentially just self-massage, but I found it really useful in getting my quad tendonitis to back off. Rolling out the quads, hamstrings, and IT bands made a huge difference in the mornings and at night. You should do it! Be forewarned...it hurts at first, but it's a "good hurt". Sort of like wiggling a loose tooth when you were younger.
Hot bath + stretching & foam rolling = $$$$$$
-
04-17-2012, 07:18 PM #23
-
04-17-2012, 07:22 PM #24
Sounds like patellar tendonitis too...definitely hard to work around leg injuries because of how much they're used every day. Haha.
I made a thread after doing a ton of research into helping out tendonitis. (It's in my sig). I did what I perscribed in there, and I was able to make it back to the weights within 2.5 weeks (albeit light weights). At first, I didn't even want to go anywhere because walking was difficult, but I feel like it really helped out. Good luck man.
-
-
04-18-2012, 06:52 PM #25
4/18/12
Rest Day
Classes in the morning. Just some shopping and errands in the afternoon. Went on a leisurely walk for 20-25 minutes in the evening just to get some blood flowing.
Nutrition
221/74/53 for P/C/F
-500-600 deficit on the day. Probably on the lower side.
Refeed Day tomorrow!
*NOTES*
Pretty watery and squishy today. This is both good and bad. Bad simply because I don't look my best and I am a vain creature, but good in the sense that I know from past experience that a whoosh is coming where I get noticeably leaner overnight.
This will likely occur tomorrow after the refeed. Sometimes when dieting down, I bloat up for a few days and then lean down almost instantly. Weird stuff, huh?
-
04-19-2012, 03:03 PM #26
4/19/2012
*Upper Body/Calves*Refeed Day*
I alternate back and forth between back and chest with ~1-1.5 minutes rest between each exercise FYI
Neutral Grip Cable Low Rows
180x10
165x12
Underhand Cable Low Rows
165x12
150x16 ---> Hnnggh
I was feeling up for it, so today, I DID WEIGHTED CHEST MOVEMENTS FOR THE FIRST TIME IN FOUR MONTHS! Yesssssssssss. Went light and had perfect form with a 3 second eccentric to really play it safe.
Machine Neutral Grip Chest Press
155x8
140x10
125x12
For my last chest set, I just cranked out 20 perfect pushups.
Machine Preacher Curls
110x8
95x10
Tricep Straight Bar Cable Extensions
87.5x15
80x15
Supersetted these with...
DB Rear Delt Flyes
20s x 17
25s x 12
Lateral Raises (slightly diagonal)
20s x 13 x 2
Threw in some shrugs for the lulz...3 plates on each side x 15
Finished Upper body with some rotator cuff work...
Cable External Rotations
5lbs x 10 x 2
U jelly?
ON TO CALVES
Standing Calf Raises
240lbs x 5
225 x 7 x 2 sets
Seated Calf Raises
125x10
115x12
105x12
Wiped...
Nutrition
Will post pics of Food Pr0n lataz
180/400/42
Hoping to wake up lookin' lean and mean tomorrow!
-
04-19-2012, 07:05 PM #27
As promised:
BBQ Chicken, Slow-baked sweet potato with cinnamon and brown sugar, green beens, and corn on the cob. Skinny Cow Ice Cream for dessert (not shown)
Last meal of the day was greek yogurt, honey oh's cereal, 1 ice cream sundae Pop-Tart, a coconut cream egg, some chocolate sauce, and whipped cream all in a bowl
-
04-19-2012, 08:37 PM #28
-
-
04-20-2012, 06:43 AM #29
Suh-weeet! Welcome, oh Holy Master of Food Pr0n. Lol.
*Quick note: Woke up this morning noticeably leaner...in my favorite mirror with downlighting this morning, some quad feathering was poking out at me ever so slightly. I still have a long ways to go, but I've definitely made a lot of progress since beginning the cut in late Feb.
-
04-20-2012, 06:55 AM #30
Similar Threads
-
PBateman2.....The Final Chapter....Who Are These Humans?
By PBateman2 in forum Workout JournalsReplies: 7068Last Post: 03-22-2012, 11:23 AM
Bookmarks