First FULL prep with Fjock

[Fjock]

Alright folks....after competing since 02 as a teenager, I figured ive gone long enough without contributing a precontest log of my own to this section. As many of you know I was not very pleased with how my final contest of 08 turned out. (even though i got nationally qualified) For the first time I have a school/work schedule that will allow me to go through my first full contest prep. By "full" I mean a prep lasting 16+ weeks. So needless to say, I am going all out this season and will leave no room or possibility for excuses.

Started this prep back on Feb 1st so I'm already a decent way in. I have three shows lined up.
May 30 - NPC Long Island Bodybuilding Championships (Warmup show)
June 27 - NPC Garden State Classic(National Qualifier and big show)
July 18- Collegiate Nationals(The biggest and most important show for me)
I will be competing in the Open with the heavyweights in each of these shows.

So yea this is going to be a extremely long prep for me seeing as how my longest diet prior this one was only 14.5 weeks....

Because I knew this prep was going to be so long, early on I created my own keto diet where the fats were fairly high so I would lose fat rather slowly and so my lifts stay where I want them.

Just a couple weeks ago I intensified the diet by making it look much like Palumbos but still a few changes.
Current diet:
1. 50g whey shake and 2 tbsp natty PB
2. 6 hard boiled eggs (boiled)
3. 10oz of canned tuna w/ 2 tbsp of mayo
4. 50g whey shake and 1 tbsp natty PB
5. 8-10 oz chicken breast tenderloins w/ 1 tbsp olive oil
6. 6 hard boiled eggs

Supplements:
Omega3
Alive- Whole food supplement
Metamucil fiber
and obviously "Special supplements". I wont get into many of the details with this since I know many in this section don't really care to read about any of this. But for starters I will say that I am currently running a couple of bulking"supplements" due to money issues which cause quite a bit of aromatization which lead me to be holding quite a bit of water which you will likely notice in pics. These "supplements" will be switched over to all cutting ones in about 3 weeks or so. So by the time the first show gets here water shouldn't be a problem.

Fat burners:
Clen&t3 at rather low doses

Cardio: Low Intensity since I am on Keto. Currently up to 1 hour of LI first thing in the morning on an empty stomach. 1/2 hour directly after training.
So right now its 1 1/2 hours of cardio total. Cardio is done 7 days a week

Training: currently training 6 days on 1 day off. This will likely change starting in May to everyday.

Today- Back/Bis:
Lat Pull down: 3x6-10
Seated Cable rows: 3x8-12
Underhand bent over rows: 3x6-10(last set 315lbs for 8)
T-bar rows: 4x6-10
alternating curls: 3x16-20
preacher curl machine:3x8-12
Rope hammer curls:3x8-12

[Fjock]

Sorry for the crappy pics but they were taken from my phone since that is the only camera I currently have. hopefully I will be getting my bros camera soon so I can start taking better pics. This was the only room I could get my boy to take these pics at the gym lol.
AND YES i know I am looking extremely scruffy and rough. I plan on cleaning up completely by the time the first show gets here. No scruffy beard for me in a few weeks here... Also working on getting some pictures of the wheels up when i get this other camera

[TigerStealth]

awesome i'll be sure to follow along on your prep. and DAMN your lats have really improved

[stayfit2008]

Those are some serious shows my man! Come in ripped to the gills and take it!! get those legs cut and striated!!! Focus on what you need to do and don't sway away from your vision,..see it in your mind!

[latimus]

lookin good fjock. whats the weight sitting at??

[Fjock]

Originally Posted by TigerStealth

awesome i'll be sure to follow along on your prep. and DAMN your lats have really improved

Good to know tiger! And thanks man. my back always ends up being my strong point i think.

Originally Posted by stayfit2008

Those are some serious shows my man! Come in ripped to the gills and take it!! get those legs cut and striated!!! Focus on what you need to do and don't sway away from your vision,..see it in your mind!

No doubt man. Theres no foolin around whatsoever with this line up. I'm completely locked in right now and ready to give absolutely everything I have. Thanks for poppin in with your normal words of wisdom bro. Ill need a good deal of that to get me through this no carb hell lol

Originally Posted by latimus

lookin good fjock. whats the weight sitting at??

thanks homie. should have answered that question earlier heh. Im currently about 235 in the AM. and still 5'11. Hows ur prep for C. Nationals coming by the way? Im hoping I don't run outta steam on the way to that show man. It'll be tough to maintain my mass throughout.

[Fjock]

Just wanted to add that I will not be using a coach for this prep. Im barely able to make this work thus far since I am still on a college budget. The money it cost for "supplements" and the right stuff to support them just cost too much... but very necessary to compete at this level, especially at this age.

But using great boards like these along with others have allowed me to research and put together a plan of my own. Also I feel that this is a great way to find out what truly works best for an individual. My first 3 preps were with carb cycling and i switched to keto half way into last years prep. So far I love this diet and I will give it a couple years to see if I can perfect it.

If anyone would like to offer tips regarding my diet and or training it'll be much obliged. I need all the help I can get for this monster season.

[Whomper107]

Glad you decided to put up a log man! I have seen you post around here for quite a while - it was obvious you are pretty knowledgeable, but I was always curious for the details of your bodybuilding ventures. Suppose I get my wish now.

A few comments... not criticisms at all, but just some things that came to mind as I read your plan:

-7 weeks between your first and last show... very long time to stay in contest shape, but you seem up to the challenge. It will be interesting to see the difference in your conditioning at each show. How much binging will you allow after each one?

-Probably old news to you, but if you haven't tried it yet - http://www.youtube.com/watch?v=73Yhz9J9Fb8 - protein brownie instructions, this would be a kickass way for you to have meals 1 and 4.

-10.5 hours of cardio a week... ick, I have a hard enough time tolerating ~6-7. I suppose it's necessary since you are using a keto diet though.

[Fjock]

Originally Posted by Whomper107

Glad you decided to put up a log man! I have seen you post around here for quite a while - it was obvious you are pretty knowledgeable, but I was always curious for the details of your bodybuilding ventures. Suppose I get my wish now.

A few comments... not criticisms at all, but just some things that came to mind as I read your plan:

-7 weeks between your first and last show... very long time to stay in contest shape, but you seem up to the challenge. It will be interesting to see the difference in your conditioning at each show. How much binging will you allow after each one?

-Probably old news to you, but if you haven't tried it yet - http://www.youtube.com/watch?v=73Yhz9J9Fb8 - protein brownie instructions, this would be a kickass way for you to have meals 1 and 4.

-10.5 hours of cardio a week... ick, I have a hard enough time tolerating ~6-7. I suppose it's necessary since you are using a keto diet though.

Thanks man! 7 weeks in between is very long indeed. thats why TBH, the last show is still very questionable. But as for right now im heavily leaning towards going through with it. Quite frankly I will be relying on "supplements" at that point to help me maintain my mass for that long. I certainly won't be looking to get any larger haha, just maintenance.

As far as cheats Im going to give myself all saturday night and all of sunday for cheats after each of the first 2 shows. With the way my glutes and hams hold fat, I have no doubt that ill still have work to between the 1st and 2nd show to get a bit leaner. Its that final show im worried about.... but time will tell brotha

[Fjock]

Dont know about the rest of you, but Im pumped for the Masters starting tomorrow. Nothing like 4 days of watchin the best golfers in the world to waste some time and take my mind off of prep for a weekend.... And thank god baseball is back!

[TigerStealth]

Originally Posted by Fjock

Dont know about the rest of you, but Im pumped for the Masters starting tomorrow. Nothing like 4 days of watchin the best golfers in the world to waste some time and take my mind off of prep for a weekend.... And thank god baseball is back!

haha yup! I took the LSAT last summer on the day TIGER woods won the US open playoff....needless to say I was pumped up for that test

[njmuscle66]

Looking very solid for just starting a prep. The Garden State is a nice show for you to make some serious noise. I did it a few years back. I will be following your prep and should be able to make it out to the show. Expecting big things from you bro

[fltallpaul]

Hey buddy great to have you here and this should be fun. I remember the pics from your last show very well and if you were very close to being nasty lean...and your back looks sick..the only thing thicker might be your beard.

I never did get up to Philly...someday...

As Deke would say "You a big ole boy"

[Fjock]

Originally Posted by TigerStealth

haha yup! I took the LSAT last summer on the day TIGER woods won the US open playoff....needless to say I was pumped up for that test

by far one of the best sports spectacles Ive ever seen on tv.

Originally Posted by njmuscle66

Looking very solid for just starting a prep. The Garden State is a nice show for you to make some serious noise. I did it a few years back. I will be following your prep and should be able to make it out to the show. Expecting big things from you bro

Ah damn, the godfather has spoken! Now the pressure to do well at the Garden State went way up. You know I'm going to do everything in my power not to let you down bro. It would be an honor to have you in the crowd.

Originally Posted by fltallpaul

Hey buddy great to have you here and this should be fun. I remember the pics from your last show very well and if you were very close to being nasty lean...and your back looks sick..the only thing thicker might be your beard.

I never did get up to Philly...someday...

As Deke would say "You a big ole boy"

haha thanks man. beard is definitely getting switched to something else late may. my main goal this off season was to bring up my legs a bit. Hopefully when I get some pics up you guys will see progress. And id love to get some lines in my back before even taken the water out. And someday indeed bud, im dying vacate in FLA

[FATHER FLEX]

Huge as ever bro! Nationals here you come bro.

[latimus]

Originally Posted by Fjock

Good to know tiger! And thanks man. my back always ends up being my strong point i think.

No doubt man. Theres no foolin around whatsoever with this line up. I'm completely locked in right now and ready to give absolutely everything I have. Thanks for poppin in with your normal words of wisdom bro. Ill need a good deal of that to get me through this no carb hell lol


thanks homie. should have answered that question earlier heh. Im currently about 235 in the AM. and still 5'11. Hows ur prep for C. Nationals coming by the way? Im hoping I don't run outta steam on the way to that show man. It'll be tough to maintain my mass throughout.

damn by the looks of your arms I was thinking you were 250 or so. looking really big. I am not doing collegeite nats now. I had just to much obligations going on at the start of the summer. I am moving back home, graduating college, wife and I are going to start job hunting and I am now sponsered by muscletech and wanted to make bigger improvments at my next show so I could have good photo shoots when I go to canada for them. I really really wanted to since it was my last year of elgibility. I have actually made my best gains I have ever made this year, sitting at a lean 240 right now, going to keep putting on for a few more months then I will start my prep for another show. I will post a couple pics of what I look like now
anyway I hope you win the whole show bro, I think you have all the right skills and if you nail it, its yours.

[Blahzay128]

will definitely be following along. I was really impressed with your physique last time around....and with a full prep, it will be interesting to see the damage you can do...

Is this your first run w/ a Palumbo type diet? What have you used in the past?

[Fjock]

Originally Posted by latimus

damn by the looks of your arms I was thinking you were 250 or so. looking really big. I am not doing collegeite nats now. I had just to much obligations going on at the start of the summer. I am moving back home, graduating college, wife and I are going to start job hunting and I am now sponsered by muscletech and wanted to make bigger improvments at my next show so I could have good photo shoots when I go to canada for them. I really really wanted to since it was my last year of elgibility. I have actually made my best gains I have ever made this year, sitting at a lean 240 right now, going to keep putting on for a few more months then I will start my prep for another show. I will post a couple pics of what I look like now
anyway I hope you win the whole show bro, I think you have all the right skills and if you nail it, its yours.

Damn bro you are looking solid. sorry to hear that you wont be able to make it to C Nats. You def seem to have your priorities in order though bro. Hope you get things squared away rather quickly this summer so you can get back on pace to kick some ass in whatever next show you do. Best of luck to you with all the changes headed your way, and thanks for the wishes brotha! Now I can breath a bit easier knowing I wont be on stage against you

[Fjock]

Originally Posted by Blahzay128

will definitely be following along. I was really impressed with your physique last time around....and with a full prep, it will be interesting to see the damage you can do...

Is this your first run w/ a Palumbo type diet? What have you used in the past?

Glad to have you aboard man, should be fun. this is my first full run with Palumbo. Last season I started out with my normal carb cycling and for some reason I was losing mass way quicker than I ever had in the past. Im sure much of it had to do with me bulking up so freakin much that winter, but anyway, I just simply wasn't happy with how fast I was shrinking. and prior to this all of my diets were with carb cycling with a fatload instead of your typical refeed.
So about 6 weeks into the last prep I switched over to palumbo after some researching and figured why not give it a shot? It amazed me really because for the first time ever I actually watched my weight go back up 10 lbs while becoming noticeably leaner.... and the rest is history

[Fjock]

Originally Posted by FATHER FLEX

Huge as ever bro! Nationals here you come bro.

haha thanks man. You are certainly someone I will not allow myself to disappoint this year. You've probably seen more of my development than anyone else on these boards.

[Fjock]

Hams/calves/abs

Stiff leg deads: 3x8-10(heavy set- 315lbs)
Lying leg curls: 3x10-12
single lying leg curls: 3x10-15(each leg)
Seated leg curls:3x8-10
Seated calf raises:4x15-20
Standing calf raises:3x10-12
Leg press calf raises:3X10-15
Some miscellaneous ab work thrown in. I am happy with the way my abs typically come in and I am trying to avoid making them any bulkier so I dont go crazy with training abs. Just gotta let the diet and cardio do most of the work.

PWO cardio: 30 mins. pwo cardio session will increase5 mins each week.
PWO meal is always 50g whey w/ 2 tbsp of natty PB

[FATHER FLEX]

Originally Posted by Fjock

haha thanks man. You are certainly someone I will not allow myself to disappoint this year. You've probably seen more of my development than anyone else on these boards.

The good old days, you and Mitch freaking out grown as men. You just warming up!

[Fjock]

Originally Posted by FATHER FLEX

The good old days, you and Mitch freaking out grown as men. You just warming up!

Still got some catching up to do to get to mitch's level. We are both qualified and he actually did nationals last year as a light heavy, he didn't place though. His leg development is just insane. I feel like I can give him a good run on our upper body comparison if I nail my conditioning. His legs kill mine plain and simple and that's why he would beat me. Quite frankly (and not to offend him), his leg development doesn't match the rest of his physique IMO. but once he brings the rest of his physique up to match his legs he will be unstoppable. Hopefully in a year or so he and I will be on stage at Nationals together which should be quite an experience. He and I competed in high school on our weight lifting teams in FLA when i was in boarding school and in his district. Never on the bodybuilding stage though. Other than guys like brewer, I think hes one of the best 20-23 year old bodybuilders in the country.

[FATHER FLEX]

Originally Posted by Fjock

Still got some catching up to do to get to mitch's level. We are both qualified and he actually did nationals last year as a light heavy, he didn't place though. His leg development is just insane. I feel like I can give him a good run on our upper body comparison if I nail my conditioning. His legs kill mine plain and simple and that's why he would beat me. Quite frankly (and not to offend him), his leg development doesn't match the rest of his physique IMO. but once he brings the rest of his physique up to match his legs he will be unstoppable. Hopefully in a year or so he and I will be on stage at Nationals together which should be quite an experience. He and I competed in high school on our weight lifting teams in FLA when i was in boarding school and in his district. Never on the bodybuilding stage though. Other than guys like brewer, I think hes one of the best 20-23 year old bodybuilders in the country.

Agree 100% I also think there is a good chance two future IFBB pros have come from the bb.com farm system. But of course baby steps first.

Both of you are some remarkably talented young men with a work ethic to match.

[Fjock]

Originally Posted by FATHER FLEX

Agree 100% I also think there is a good chance two future IFBB pros have come from the bb.com farm system. But of course baby steps first.

Both of you are some remarkably talented young men with a work ethic to match.

Powerful words big dog. appreciate it a ton.

[ironjim53113]

good luck man i know you will do well. i'll be following along with you on here.

[NCK MIZ]

Definately following this prep! You look awesome bro! Kick ass and take names!

[Fjock]

Just completed the workout I posted not long ago since my schedule was screwed up today and my only chance to lift was late. I decided to throw in a set of good mornings and I forgot to mention that I use the hip adductor machine when I train hams.

Energy has been steadily declining since ive dropped the fats but I was surprisingly rather energetic in the gym this evening. My Quad workout struggled like crazy early this week due to nearly no energy.

Got my buddy to take a back double bi pic for me after finishing cardio. Im still 2 days away from my carb load so im extremely flat and feeling really bloated today. The one thing I am happy with is the width of my back though. Once again I apologize for the lack of photo quality with the crappy no flash cell phone. Just please bare with me until I get my hands on some better equipment.

[Fjock]

Originally Posted by ironjim53113

good luck man i know you will do well. i'll be following along with you on here.

Originally Posted by NCK MIZ

Definately following this prep! You look awesome bro! Kick ass and take names!

so nice to have you guys following along. The inspirational words are extremely important to me.

[fltallpaul]

Your back, arms, shoulders all look great. Once again I can see your beard...lol...this time from the back..now that's a beard!

Did you see Evan Centopani got a new prep guy and is no longer doing the keto diet...I was reading about it on MD.com. I am sure that Keto is effective, I was wondering have you ever tried the moderate carb approach?