Don't Call it a Comeback but NJMUSCLE FINALLY returns to the stage

njmuscle66 · 02-08-2009, 05:18 PM

Well after several ill-fated attempts at prepping for a show and logging it here, it is finally time to make it happen. I started back in October around 225. Working out regularly but diet was not the best and I figured I would just be a recreational lifter from this point on. Just did not have the drive or desire anymore. Well after much thought I am going to return to the stage once again. I was not happy with my last placing at the NPC PA and after competing for over 15 years in various organizations, I was not going out on that note.

The USBF is a drug tested organization that is holding a contest in May so that is what I will be focused on.

As hopefully the pics can attest to I have been slowly dieting down and presently am around 208. For me to exhibit the conditioning I feel I need to place well, I will need to come in around the low to mid 180s. The nice thing is in the NPC I was always one of the smallest light heavys in the class. In the USBF the cut off is 190 so I will end up being at the top of the weightclass.

Diet is going to a very basic ketogenic diet as laid out by Dave Palumbo. I have used keto diets quite often and respond quite well to them.

Supplements will be very basic as well.
Right now doing 2 scoops of XF ICE in between meals as Layne Norton suggests.
PWO is XF Whey protein. Which I also take additionally twice per day with Macadamain Nut Oil.

Will be adding a non-hormonal test booster and some fat burners as time goes on.

Thats about it for now. After several false starts I am committed to this show, committed to being at my all time best, and hopefully will be pleased with the end result. I will keep this thread active so I hope you all follow along-Chuck

bigT(tK) · 02-08-2009, 05:47 PM

Im definitely in! Good luck!!

Fjock · 02-08-2009, 06:01 PM

Bout time man youve been keepin us waiting forever =)

Squizzzer · 02-08-2009, 06:44 PM

yeah chuck...glad to see you start a thread...i was looking for one a few weeks ago when we first talked about this show...i'm def sub'd

stayfit2008 · 02-08-2009, 06:45 PM

Nice! will be following along! btw,..7-keto DHEA is now allowed in natty comp. not sure about the USBF,..you seem to have all that covered!

wada · 02-08-2009, 07:34 PM

Your transformation thus far is stellar!! and ya..7keto is legit

Blahzay128 · 02-09-2009, 06:56 AM

Nice job thus far......Your looking very good right now.

***I'm thinking about giving the Keto diet a run to see how my body responds....How do you feel on it energy/strength wise? Have you changed your workouts at all?

mass_chaos · 02-09-2009, 05:08 PM

Hell Yeah!!! I'm definetly going to be following along. Do the damn thang Chuck!!!

njmuscle66 · 02-09-2009, 08:39 PM

Another days brings us one day closer to the prize

As I mentioned I will be following a ketogenic diet during the next twelve weeks pretty much based on the Palumbo template.

Woke up at 7:00 AM to have my 5 whole eggs with 3/4 cups of Liquid Eggwhites. If I can find them in my supermarket for a decent price I will use the Omega 3 eggs but really not concerned about it. Than it was off to the gym for 30 minutes of cardio. Usually I don?t really start cardio until the 8 week mark but I am going to error on the side of caution this time around. Though muscular size is an important criteria, natural bodybuilding organizations place a larger emphasis on conditioning IMO so I figured it is easier to maintain a peak than it is not to be ready soon enough.

During cardio I had a serving of Watermelon EAA. Natural guy from Universal was nice enough to send me a container of the EAA watermelon and will certainly be ordering some more in the future. Tasted great. After cardio had my protein shake. Choc Mint with a bag of peanuts. The Palumbo diet calls for peanut butter but I tend to over indulge in measuring that out so the prepackaged peanuts is the perfect fit for me

Around 12 I had my chicken and almonds and all hell broke loose at work LOL. After 5 hours of back to back meetings it was time to head to the gym. The nice thing about a ketogenic diet is its ability to blunt hunger. However the bad thing about a ketogenic diet is the ability to blunt hunger LOL. I have to do a much better job of getting in my meals. For convenience sake I will use the protein shakes during work and stick with solid meals when I am home. Since the next coming months will be pretty crazy at work

I am doing an upper/low body split. 2 on 1 off.So today was legs.

I wont bore you with the particulars but it was a good workout. Focus was high and moved through the workout quickly. I am using pieces of the Position of Flexion workout
-Mid Range Movement-Stretch Position-Contracted Position With different rep ranges for each movement.

After over 20 years of training I would hope I would have developed a solid foundation by now so my focus is to keep the volume relatively low and maintain muscle, while letting the diet , cardio, and supplement intake, take care of the body fat. 8 sets for major body parts and 4-6 for others.

The high point was FINALLY being able to squat without lower back pain for the first time in months. The training weights are lower than normal but I will get back up there soon I hope.

Had a protein shake w/ peanuts as I was driving home and just finished up a flank steak with a cup of green beans and Mac Nut Oil. Will end up missing a meal but I will have a serving of BCAA/Glutamine prior to bed.

All my meals are made. Including my shakes so I wont be missing meals in the future.

njmuscle66 · 02-09-2009, 08:50 PM

Quote:

Originally Posted by Blahzay128

Nice job thus far......Your looking very good right now.

***I'm thinking about giving the Keto diet a run to see how my body responds....How do you feel on it energy/strength wise? Have you changed your workouts at all?

I have always responded well to it. Training weights do come down near the end but personally I think it is more a byproduct of the cardio, lower caloric intake etc rather than a lack of carbs. I really never responded well to carbs and the thing I like the most is I find the diet more conducive to a normal lifestyle. Plus I really am not one to get cravings. I just mark a date on the calendar and get to work and don't deviate from the diet until showtime

Want to go out for dinner with friends? A steak and steamed asparagus/broccoli can easily be found. My son wants to go out for a meal. Denny's with some scramble eggs and turkey sausage does the trick.

I have always been a low volume person and have never been one to handle big weights. Focus on keeping constant tension on the muscle, controlling the movement, etc. Personally my opinion are people are chronically overtrained, do too many sets, not enough frequency etc. I especially like more freguency precontest so I switchined from splittng my body into three (chest, arms-back, shoulder-Legs) to upper/lower/rest/repeat. One workout being mostly lower reps the other being somewhat higher/quicker paced. Hope that helps but if not let me know.

Quelly · 02-09-2009, 11:22 PM

subbed, to see you do some damage at the USBF

FATHER FLEX · 02-09-2009, 11:48 PM

Kick ass bro.

Its something you will not regret doing. As hard as it might be at times, it totally worth it.

G Diesel · 02-13-2009, 03:05 PM

Will be following closely, Big Chuck... Everything looks right on target bro. You are exceptionally dedicated when it comes to your diet. It is obvious that paying your dues and suffering come naturally for you. Keep going hard bro, you're an inspiration.

Peace, G

njmuscle66 · 02-22-2009, 04:23 PM

Still quite early in the process but wanted to provide a little update.
Right now holding around 202-203. Progress has been slow and steady. Exactly as I want it. 1-2 lbs a week of weight lost is all I am looking for right now. Diet, training and cardio have been very consistent.
Diet is spot on.

5 whole eggs + 4 egg whites
Xtreme Formulations Choc Mint w/ single serving bag of peanuts
8 oz chicken + 1/3 cup almonds
Xtreme Formulations Choc Mint w/ single serving bag of peanuts
8 oz flank steak (usually) w/ 1 cup green beans
Xtreme Formulations Choc Mint w/ single serving bag of peanuts

Makes shopping and preparation a breeze. One meal over the weekend I reserve for a little "treat". This week I went out to eat and treated myself to a baked sweet potato with my top sirlon. Not much of a cheat but I was happy.

Really have no cravings or need to get off track.

Cardio has been the consistent that I have every been. Takes me a few hits of the snooze buttom but have been getting in my 30 minutes of cardio daily. One change this week will be increasing it to 40 minutes.

Not certain the May show is going to happen since I might be out of the area that weekend for another commitment, but sping and summer is the competitive season and I am pretty certain I will find a show that works for me.

Here is a slightly blurry pic (my son needs to improve his camera skills LOL)
from the other day. Not lean enough just yet to post shirtless pics LOL