Weight (as of Wednesday)175.8lbs
So I am now just under 3 and a half weeks out till my competition, so basically 2 and a half weeks left to burn some more fat then peak week! Myself and Stan agreed that these last 2 and a half weeks we will be going an aggressive approach to lose as much fat as possible. Going to aim to lose 2 - 2.5lbs a week, which will mean another 4-5 lbs weight loss, which will hopefully make me look much more leaner. It doesn't appear that my goal of 4% bodyfat is going to happen, but then again I never thought I would get this lean, so I am happy with my progress! I am definitely looking forward to show day!
So basically this is where my current macros are at
Calories: 1926 241p/104c/63.5f
In addition every 3 days I will have a refeed on 185p/350c/60f
As for cardio every day I am walking to and back from work (about 30-35 minutes each way) then lots of walking and stairs at work, plus 3 HIIT sessions a week.
Will post up some pics, video and weight update on Saturday!
Also as a side note, when I was doing my Chest Hyper workout on Monday I was in the middle of second set with 225lb bench for 12 and I felt a sharp pain in my right corner of pec. It continued to hurt throughout the workout and I eventually had to stop, but not because of the chest because of a really bad headache. The next day I was doing dumbell shoulder presses and the pain came back again, except it was worse this time. I switched to machine shoulder press and rest of workout was ok. It was also sore when I tried flexing my pec, however now everything seems fine. I am just going to take it easy and if I feel any pain I will lay off and do something else.
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05-30-2013, 01:59 PM #271
- Join Date: Aug 2005
- Location: Stratford, Ontario, Canada
- Age: 33
- Posts: 776
- Rep Power: 263
Update
On the Gain Train!
TEAM WILSON
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05-30-2013, 08:43 PM #272
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05-31-2013, 12:21 AM #273
- Join Date: Apr 2012
- Location: Twickenham, United Kingdom (Great Britain)
- Posts: 1,647
- Rep Power: 501
Getting so close now
In the next few weeks it will all come together
Still lifting some crazy weight
Good work___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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05-31-2013, 05:29 AM #274
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06-01-2013, 03:17 PM #275
- Join Date: Aug 2005
- Location: Stratford, Ontario, Canada
- Age: 33
- Posts: 776
- Rep Power: 263
Update/Video
Weight: 173.8lbs! Wow...realllly getting light!
here is an updated video taken today
Overall I feel like I am losing more and more fat. I felt the true experience of being depleted last night, was my second day in on the new macros, and both days I worked out and did cardio plus HIIT. I could not sleep because all I could think about was food, I was thinking about my refeed and the foods I would eat. Got off work at 2am, got home a around 2:40 and didn't fall asleep till 5:30am or so. At one point I felt like just not sleeping and starting my day! It was tough but it is only going to be 2 more weeks of that and I will get used to it soon enough.
I received confirmation emails last night about my show on the 22nd, just made me realize that this is real and actually happening! Great feeling and makes me want to push even harder.
I went and did legs today, was a great workout felt nice and strong. Could of been because of all the carbs I had before hand haha. One thing is I am now in the clear for the middleweight class, which I am super happy about. The next class up is light heavyweight, which goes up to 195lbs. If I were to come in at 176lbs then I would be on the low end of the weight class, so I am just glad I made it where I wanted to.
I will be ordering my posing trunks on Monday, so should get them by the end of next week! Should of got them sooner but I feel its a good time now. My waist measured 30" a couple weeks ago and now it is 28.5", so quite a difference! I also measured my chest and it was 41.5", arms are at 16" and legs are at 23" My goal is to have my legs at least an inch bigger next year when I compete again.
Anyway, that is all for now, will update later!
Let me know what you think about posing videoOn the Gain Train!
TEAM WILSON
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06-01-2013, 03:35 PM #276
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06-02-2013, 05:56 AM #277
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9531
You are gonna do awesome! Next time you shoot a vid or even some pics, try going outside maybe if it's not too cold there. Not in the direct sunlight as that will for sure wash your pasty skin out But somewhere in the shade and I think you will be amazed at awesome it will look. You've done a great job so far!
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06-02-2013, 06:34 AM #278
Lookin great man. Especially from the front. Ish looks mean!!!
Agree with Stan about better lighting.
Your posing was MUCH better this round.
Posing notes:
-You still aren't flexing your legs through all your poses. You let them release when hitting those top poses. Start every single pose from the ground up.
-Bring the tris parallel to the ground on the FDB. Your arms are kind of floating out there and it loses symmetry. I would also mess with the placement of your elbows in relation to front and back. Test it by moving them forward a little and back a little. It makes a huge difference. Try these same critiques on the BDB as well.
-On your side tri (which looks sick btw), square your shoulders up. You look bunched and narrow because your shoulder is pulled up.
-On the side relaxed, don't be afraid to turn that rear pec in to the judges. Create the width. You're making yourself look far more narrow than you are. Use your upper width against that thin waist as an illusion.
- Your MM is fkng SICK!!! That's the money ish.
You're doing great, man. Come a long way. Go get em!!!"The code of Bushido is harsh and relentless."
Olympic Lifting Log:
http://forum.bodybuilding.com/showthread.php?t=158765663
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06-02-2013, 01:07 PM #279
- Join Date: Apr 2012
- Location: Twickenham, United Kingdom (Great Britain)
- Posts: 1,647
- Rep Power: 501
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06-03-2013, 08:11 PM #280
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06-03-2013, 08:21 PM #281
- Join Date: Aug 2005
- Location: Stratford, Ontario, Canada
- Age: 33
- Posts: 776
- Rep Power: 263
Shoulders/Arms
So today was supposed to be a chest day, but mid way into my first working set my right pec started hurting again. Guess there is a slight injury there which sucks but what can ya do. I am going to go easy on it and just get a pump, cause as soon as I put too much strain on it it hurts and will hurt for every movement no matter how intense.
ALSO, I ordered my posing trunks, will be arriving on Wednsday! I will take some pics and post up on Sat along with a video, hopefully in good quality this time!
Here was my shoulder workout
MACHINE PLATE LOADED SHOULDER PRESS
90lbs x 15
180lbs x 12
180lbs x 12
180lbs x 10
DUMBELL LATERAL RAISES
35lbs x 12
37.5lbs x 12
40lbs x 11
DUMBELL SHRUGS
90lbs x 15, 12, 12
SEATED REAR FLYS
35lbs x 12 x 3
HAMMER CURLS
40lbs x 12
50lbs x 10
50lbs x 8
INCLINE DUMBELL CURLS
45lbs x 11 x 3
REVERSE EZ BAR CURL
60lbs x 14 x 2
FRENCH PRESS
90lbs x 11
100lbs x 10 x 2
WEIGHTED DIPS
100lbs x 10 x 2 (started hurting pecs towards end so I stopped this exercise)
V-BAR PRESSDOWN
110lbs x 15 x 2
Didnt do any abs as I hit them hard the day before, went and did some HIIT for 10 minutes, stretching and then tanned for 13 minutes.
I am hoping I can lose some more fat, I want to be nice and lean for the show, but I am not sure if I will be able to hit my goal of 4%. We will see though, I have noticed that these new macros are dropping my weight pretty good, along with the refeeds are helping me lean out. I have another refeed tomorrow so exited to see how that will turn out!On the Gain Train!
TEAM WILSON
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06-04-2013, 04:37 AM #282
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06-04-2013, 09:14 AM #283
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06-05-2013, 01:18 PM #284
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06-05-2013, 01:27 PM #285
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06-05-2013, 01:30 PM #286
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06-05-2013, 06:10 PM #287
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06-08-2013, 08:23 PM #288
- Join Date: Aug 2005
- Location: Stratford, Ontario, Canada
- Age: 33
- Posts: 776
- Rep Power: 263
Update!
Weight: 173.2lbs down .6 lbs from last week
I am going to post up some pics and video either tonight or tomorrow, just depends on the lighting situation!
Had a leg day today, went really well an did some abs and cardio afterwards. Cardio was pathetic though cause I had 0 energy. Tomorrow I am gonna go HARD considering I had 440g of carbs today! Went a little over my 375g i was supposed to have, but thats okay, didnt eat as much protein so it equals out calorie wise.
Here are my new macros
Calories: 1856 239p/90c/63.5f
Refeed: 2780 185p/374c/60f
Will update again tomorrow!On the Gain Train!
TEAM WILSON
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06-08-2013, 08:35 PM #289
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06-08-2013, 10:04 PM #290
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06-16-2013, 05:32 AM #291
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06-16-2013, 04:11 PM #292
- Join Date: Aug 2005
- Location: Stratford, Ontario, Canada
- Age: 33
- Posts: 776
- Rep Power: 263
Update and Peak Week!!
So today starts first day of peak week! Weight on Saturday was 170lbs! So will see what happens this week.
My strength started going down last week, which is no problem, it is expected at this point. Today I will attempt to drink 3 gallons of water, got 1 gallon down, 2 to go!
Also had my first depleting workout today and it went great! Finished up with half hour of cardio and some abs.
Here are some updated pictures
Here is a picture showing my back/lower back, just can't seem to get rid of the lower back fat! I hope by time show comes that it won't look so bad
What do you guys recon my bodyfat percentage is at? I don't think it is where I want it to be but still, I didn't even think this was possible! Next time I will come in leaner Mind you there is still this peak week left and also tan so who know maybe I will look a lot better come show day!On the Gain Train!
TEAM WILSON
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06-19-2013, 09:33 AM #293
- Join Date: Aug 2005
- Location: Stratford, Ontario, Canada
- Age: 33
- Posts: 776
- Rep Power: 263
Weight: 169.2lbs!
Feeling a lot leaner! I am 3 days out now
Today is my last workout of the week, then its just cardio and posing tomorrow and then friday is weigh in/athlete meeting, then show day!
Water/sodium loading has been good, water is slowing going down and cutting out sodium today at 6. Also started with watertight yesterday, can't wait till saturday and all tanned up and ready to go!
If anyone is interested there will be a live viewing of show on the website www.ufeshows.com. I ordered some professional photos and will prolly have a family member/friend take some videos so I will be posting some videos/pics as well!
Will report back Friday for an update on what my final weigh in is for showOn the Gain Train!
TEAM WILSON
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06-19-2013, 10:54 AM #294
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06-20-2013, 01:32 PM #295
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06-20-2013, 01:35 PM #296
- Join Date: Aug 2005
- Location: Stratford, Ontario, Canada
- Age: 33
- Posts: 776
- Rep Power: 263
2 Days Out
Wow, I can't believe I am 2 days out, one more shift at work then tomorrow morning catching the train back to Stratford and the fun begins! I am nervous and exited at the same time
Thought I would post up a posing video I took from today, not my best and I know I can do better but just happened to be what the camera filmed lol
On the Gain Train!
TEAM WILSON
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06-20-2013, 01:49 PM #297
Lookin sharp, kid!!!
That hands over head abdominal pose is fkn sick!!! Your core looks mean as hell. Seratus in your damn FACE lol. And day taper...hnnnnngggggg.
After the show, one of us needs to cross the border and wreck those wheelz. Those leg workouts were lookin real strong there after you have it a real focus.
Oh yeah, and bring those elbows forward on that FDB and BDB. Make that ish pop!!!
You're on point, man. You have really come a long way since the beginning. Great job. Major inspiration."The code of Bushido is harsh and relentless."
Olympic Lifting Log:
http://forum.bodybuilding.com/showthread.php?t=158765663
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06-20-2013, 02:22 PM #298
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06-20-2013, 02:23 PM #299
- Join Date: Apr 2012
- Location: Twickenham, United Kingdom (Great Britain)
- Posts: 1,647
- Rep Power: 501
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06-21-2013, 09:29 AM #300
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