Smallguyjoe's 1st Contest Prep / OCB Eastern Seaboard

[smallguyjoe]

Hey all,

I started prepping @ 167ish lbs back in mid January 2009, b/c I was planning on doin a show May 2nd. It's a good thing I decided a month or so ago not to do that one to save money, b/c I wouldn't have been ready ... anyway...

I've been keeping a workout journal --> http://forum.bodybuilding.com/showth...hp?t=109824791, but decided to move over to this section since I am prepping for a contest. I figured it might benefit me to have input from more experienced competitors and whatnot.

I was losing ~.8 - 1 lb/week up until this past week. A pro from this site informed me that I needed to step it up and drop more like 2 lbs per week. So, I took his advice and dropped 2 lbs this week. I had been aiming for 1.5 lbs/week, but things went better than expected.

I am currently 8 weeks out.

My show is June 13th.


Here is a pic from a few days ago... I think I was like 151.5 - 152 lbs on this morning...



I am down to 151.0 lbs now as of this morning, 4/18.

My goal weight, per suggestion from said pro bodybuilder, is at least 140 lbs.

I am working on my diet and all on my own. I am following a lot of stuff from Layne's contest prep article. Any help/advice/critiques/pointers/etc. would be greatly appreciated. THANKS!

[smallguyjoe]

I am starting this diet plan on Monday. The goal is to lose at least 1.5 lbs until I hit ~147 lbs. That's when I may have to adjust the Calories slightly to keep the rate of 1.5 lbs/week goin.


Low Days (Tues, Wed, Fri, Sat)

1773 Cals
175.3 pro / 163.5 cho / 51.7 fat
39% p / 35% c / 25% f


meal 1:
Pre-weights: .5 scoop EAS w/ .5 cup skim milk, a banana, NO Explode

workout then...

meal 2:
Intra/Post-weights: 1 scoop EAS whey, .75 cup Kashi Heart Healthy cereal... once I am home I eat .33 cup brown rice

meal 3:
Pre-cardio: .5 scoop EAS

cardio/abs...

meal 4:
Intra/Postcardio: an orange, .5 scoop EAS

meal 5:
.33 cup oats, .5 cup skim milk, 1.25 tbsp peanut butter, black coffee

meal 6:
.5 cup broccoli & pepper cooked in 1 t canola oil, 4 egg whites + 1 whole omega 3 egg, a dash of soy sauce, 1 T of hot salsa

meal 7:
10 baby carrots, 12 almonds, 2 oz chicken

meal 8:
2 cups mixed greens, 1 tbsp low Cal Greek dressing, 4 oz chicken, 1 cup green beans cooked in 1 t canola oil and a dash of low sodium soy sauce

meal 9:
3 egg whites



Re-feed Day (Mon & Thurs)

2544 Cals
188 pro / 306.4 cho / 71.2 fat
29% p / 47% c / 24% f


meal 1:
Pre-weights: .5 scoop EAS, 1 cup skim milk, a banana, NO Explode

workout then...

meal 2:
Intra/Post Workout: 1 scoop EAS whey, 1 cup Kashi heart Healthy cereal... once I get home 1/2 cup of yam

meal 3:
Pre-cardio: a rice cake, .5 scoop EAS

cardio (10 min of HIIT mixed w/ 20 min of low/mod)/abs...

meal 4:
Intra/Post cardio: 1 slice wheat bread, .5 scoop EAS, a rice cake, an orange

meal 5:
.5 cup oats, .75 cup skim milk, 1.25 tbsp peanut butter, black coffee

meal 6:
.5 cup cooked brown rice, .5 cup broccoli & pepper cooked in 1 t canola oil, 4 egg whites + 1 whole omega 3 egg, a dash of low sodium soy sauce and a teaspoon hot salsa

meal 7:
10 baby carrots, 24 almonds, .5 cup fat free vanilla yogurt, .5 cup frozen wild blueberries

meal 8:
2 cups mixed greens, 1 tbsp low Cal Greek dressing, 7 walnuts, 4 oz chicken, 1 cup green beans cooked in 1 t canola oil, .25 cup brown rice

meal 9:
1 cup skim milk



Off Days (Sundays)

1766 Cals
160.3 pro / 164.6 cho / 54 fat
37% p / 37% c / 27% f

meal 1:
.5 cup oats, .75 cup skim milk, .25 cup wild frozen blueberries, coffee

meal 2:
4 oz tuna, 1 tbsp low fat mayo, 1 slice wheat bread

meal 3:
.5 cup cooked brown rice, .5 cup broccoli & pepper cooked in 1 t canola oil, 4 egg whites + 1 whole egg, soy sauce and salsa, coffee

meal 4:
.75 cup Kashi Heart Healthy cereal, .5 cup skim milk, 6 almonds

meal 5:
10 baby carrots, 6 almonds, 3 oz chicken

meal 6:
2 cups mixed greens, 1 tbsp low Cal Greek dressing, 4 oz chicken, 1 cup green beans

meal 7:
1 cup skim milk

[smallguyjoe]

*My cardio and weights are never together. They are separated by ~4 - 5 hrs*


Mon - Legs w/ a Re-feed / 30 min cardio (10 min HIIT)

Tues - Chest / LI cardio (60 min)

Wed - Back / LI cardio (60 min*)

Thurs - Arms w/ a Re-feed / 30 min cardio (10 min HIIT)

Fri - Legs (maybe Traps) / LI cardio (60 min*)

Sat - Delts (some Chest and some Back - Traps if not done on Fri) / No cardio unless it is necessary

Sun - No Training... Unless cardio becomes necessary


*Until my classes finish the way my schedule works is on Wed and Fri I do cardio a few hrs after weight training (in between classes), so I only have 45 min. I still burn 290 - 300 Cals, so that's all that counts. My classes are done in 2 weeks though.

[Squizzzer]

why drop protein on non training days....if you'er gonna drop anything drop carbs...

[smallguyjoe]

why drop protein on non training days....if you'er gonna drop anything drop carbs...

I figure since I am not putting my muscles under any trauma on Sundays my body doesn't need as much protein.

[FATHER FLEX]

I figure since I am not putting my muscles under any trauma on Sundays my body doesn't need as much protein.

But you are still mending from the weight training days.

[smallguyjoe]

But you are still mending from the weight training days.

Agreed. I didn't think 160 grams was that low though. You guys think I should bump up my protein intake on my Off Day then?

[Whomper107]

I would suggest keeping it at or near your normal intake unless you are taking 2 or more off days from lifting - in which case you could likely get away with dropping it on that second off day. Everyone is different though, you may be able to drop it to 160g with no consequences... it's tough to say really. Looking good so far bro, you seem to have a pretty solid plan laid out - now it's just time to stick to it and hit it hard these next couple months!

[FATHER FLEX]

Minimal difference, but just know you don't have to. So long as you know your weekly caloric intake you are good!

[T3mpest]

Agreed. I didn't think 160 grams was that low though. You guys think I should bump up my protein intake on my Off Day then?

I would. No precontest diet is going to be easy, might as well not take any chances. Even if your not recovering you want to just burn fat, high protein and BCAA's can help with that alot..

[smallguyjoe]

I would suggest keeping it at or near your normal intake unless you are taking 2 or more off days from lifting - in which case you could likely get away with dropping it on that second off day. Everyone is different though, you may be able to drop it to 160g with no consequences... it's tough to say really. Looking good so far bro, you seem to have a pretty solid plan laid out - now it's just time to stick to it and hit it hard these next couple months!

Thanks for your input, and encouragement, man!

I could just raise the protein so that my Sunday total Cals are the same as the other Low Cal Days... I was just tryin to lower them a little since I don't train. I didn't want to lower carbs b/c I feel they are already low. I'm not a big fan of the low carb diets. I feel they are not beneficial for metabolism.

I'm curious to see how this plan works. I might have to bump up Cals a little... The plan I did this week had me lose 2.4 lbs in 7 days ... that's a bit TOO fast. Although some of that weight loss is likely from depleted glycogen stores.

Minimal difference, but just know you don't have to. So long as you know your weekly caloric intake you are good!

Thanks, Alberto... I definitely know the daily Cals... I eat the same darn thing every day. Like I said above, maybe I might be able to bump up my Sunday Cals by 25 Cals and just add 2 egg whites... that would be ~ another 7 grams of Protein.

I would. No precontest diet is going to be easy, might as well not take any chances. Even if your not recovering you want to just burn fat, high protein and BCAA's can help with that alot..

Thanks for your take too, man. Good points.

[smallguyjoe]

Weight: 150.6 lbs 7.8% bf w/ Omron


Crap! I dropped 2.4 lbs from Sunday to Sunday! Is this good or bad?



My goal was ~1.5 lbs... 2 lbs tops. My re-feed is tomorrow, but should I eat a bit more today... like 2000 Cals or should I stick to my 1750 - 1775 Cals for today?


**If I add the 2 egg whites my Cals today will be 1775.**


My two buddies and I are doing some posing practice tonight, so that should be cool. I hope to take some pics. My brother-in-law and training partner are all planning on doin the show together.

[COZ999]

it happens. I dropped 3 over night by just "downloading" some files the night before. Its usually just water and lots of it leaving ur body

[smallguyjoe]

it happens. I dropped 3 over night by just "downloading" some files the night before. Its usually just water and lots of it leaving ur body

I think this was a joke, but it totally went over my head... sorry

Yeah, I fully understand about water fluctuations. I lose at least 2 lbs from the time I go to sleep til I get up in the morning after I pee.

I dropped my Calories pretty significantly and added more cardio last week. All of my calculations had me losing only 1.5 lbs in 7 days time. I ended up losing 2.4 lbs. So, I think that some of that weight loss is due to depleted glycogen stores, but I'm just wondering if it's something to be concerned about at all. Like, if I keep dropping 2.4 lbs per week, I'm under the impression that's not good, b/c that's too much.

The diet that I start tomorrow (I pretty much started today really) has 2 re-feeds, so I guess I'll see what happens after a week of that.

My question is mainly, If I lose more than 2 lbs on the scale again this week should I increase the Cals slightly to lose a bit slower?

[COZ999]

Thats up to you and how you look. I mean I judge my strength on if I am losing too much muscle. I am doing cardio on 1400-1600 cals 50-70 carbs. People think I am crazy but I like hard work and a challenge. I saw if your losing the weigh and u feel good and strong keep with it

[Squizzzer]

I dropped my Calories pretty significantly and added more cardio last week.

if you significantly dropped carbs you'll loose a bit of glycogen and the water that goes with it...don't worry...you're ok...

[smallguyjoe]

Thats up to you and how you look. I mean I judge my strength on if I am losing too much muscle. I am doing cardio on 1400-1600 cals 50-70 carbs. People think I am crazy but I like hard work and a challenge. I saw if your losing the weigh and u feel good and strong keep with it

My strength seems to be pretty much the same as it was when I started my cut... if not stronger on some exercises.

Yeah, I hear you. I'm sure before the end I'll be on Cals that low probably. I think re-feeds has really helped me be able to keep Cals higher for longer. Also, in my opinion I think higher carbs has something to do with that also. Carbs are key to an efficient metabolism.

Hahahaha I'm one of those that would call you crazy! But, hey, if it's workin for ya than that's what counts.

Thanks for your advice/encouragement, man.

Good luck with your show! You're lookin good, man. 2 more weeks should get ya more ready. Your front lat spread is SICK!

if you significantly dropped carbs you'll loose a bit of glycogen and the water that goes with it...don't worry...you're ok...

Yeah, that's what I was thinking, but I just wanted to double check w/ yalls who have done this a few times. Thanks, buddy

[Ascitiesburn96]

hey just stopping in to say good luck, looks like you have a good base to start with work hard and get SHREDDED!

[FATHER FLEX]

Look for trends in your weekly weigh-ins rather than one day a week. Kinda how I used to get on you for the sodium thing, I will get on you about this. Everyone fluctuates a tad.

Check out how Eric(Quelly) does his weigh-ins.

[smallguyjoe]

hey just stopping in to say good luck, looks like you have a good base to start with work hard and get SHREDDED!

Thank you very much! I appreciate it

Look for trends in your weekly weigh-ins rather than one day a week. Kinda how I used to get on you for the sodium thing, I will get on you about this. Everyone fluctuates a tad.

Check out how Eric(Quelly) does his weigh-ins.

Hahaha alright... keep my head straight, man .

so, does Eric post it... is it in his thread or something?

[smallguyjoe]

8 WEEKS OUT

It goes from left to right: Joe (my workout partner), Me, Luke (my bro-in-law)

[smallguyjoe]

Weight: 150.2 lbs 8.7% bf w/ Omron

I had measured my waist and all on Saturday morning, but since I lost a full lb since then I checked this morning. In only two days I lost just over a .25 inch at my waist at it's widest (where I wear my boxers). It went from 31.25 to 30.9!!! I'm really happy about this b/c the fat at my low back sides really throws off the aesthetics of my mid section, in my opinion (and I don't think many would disagree ). It seems it's really startin to melt off back there finally! Hopefully the fat will start to melt off my quads, hams, and glutes soon too! And... al over for that matter


Legs
(@ 7 - 8:20 am / half of workout w/ Joe)

leg press / squat machine calves
90 x 20 / 90 x 20
180 x 20 / 180 x 20
270 x 20 / 180 x 15
360 x 15 / 180 x 15
450 x 12 / 230 x 12
450 x 12 / 230 x 12
450 x 12 / 230 x 12

leg press (feet high and close) / squat machine calves
360 x 20 / 180 x 15
360 x 20 / 180 x 15
410 x 15 / 180 x 12
450 x 15 / 180 x 12

db split squats (reps per side)
45's x 10
50's x 10
55's x 8

wide feet leg press
270 x 15
270 x 15

prone leg curl
80 x 12
95 x 12
110 x 8
110 x 8

db split squats (long strides) w/ 25's x 10 each side

prone leg curl 95 x 10

squat machine calves 180 x 20

db split squats (long strides) w/ 25's x 10 each side

squat machine / calves
90 x 20 (narrow stance) / 90 x 20 (feet straight) / 15 (toes in) / 15 (toes out)
90 x 15 (wide stance)

sissy squats
12
+25 lbs x 12


Cardio / Abs
(@11 - 11:50 am)

31 min on bike
-5 min warm up
-10 min low/mod intensity
-5 min low
-10 min HIIT
-1 min cool down

leg lowers - 20, 15

bicycle kick crunches - 30

side plank raises - 20 each side

60 sec plank

decline crunches - 30

locked out dips position leg raises - 15

side plank raises - 20 each side

45 sec plank

[FATHER FLEX]

Kicking ass Joe! Just the pace you need to be at these next few weeks.

[smallguyjoe]

Kicking ass Joe! Just the pace you need to be at these next few weeks.

Thanks, Alberto! Doin my best. Glad to hear that I'm on track now

[nic902]

You look awesome Joe, nice size and getting leaner! I am so excited to see what the next 8wks bring...Let's do this

[kingor]

Damn Joe starting to look really freakn ripped. Dude honestly, out of all 3, you look the best in total. Your friend Joe has bigger calves and his abs are a little more defined (probably because he has a lower bf), but your chest blows his outta the water, along with your biceps and shoulders. Your backs are pretty even, the only thing he really has on you is like i said the calves and his quads which are more defined, but since you couldn't push yours as hard these past few months theres not much you can do about that. Even when comparing triceps yours honestly is pretty much up to par with Joes if not the same. I'll tell ya what your chest is probably your strongest part, and right behind that is your back. Great Job Joe, now get to 6% bf

[smallguyjoe]

You look awesome Joe, nice size and getting leaner! I am so excited to see what the next 8wks bring...Let's do this

Thanks, Nicole! Likewise

Damn Joe starting to look really freakn ripped. Dude honestly, out of all 3, you look the best in total. Your friend Joe has bigger calves and his abs are a little more defined (probably because he has a lower bf), but your chest blows his outta the water, along with your biceps and shoulders. Your backs are pretty even, the only thing he really has on you is like i said the calves and his quads which are more defined, but since you couldn't push yours as hard these past few months theres not much you can do about that. Even when comparing triceps yours honestly is pretty much up to par with Joes if not the same. I'll tell ya what your chest is probably your strongest part, and right behind that is your back. Great Job Joe, now get to 6% bf

Thanks so much, Pete! But, you will see (if Joe buckles down and learns how to pose) that he has far better/more development than me all around. The only thing I have on him is a wider frame. The thing is that I can pose better than him at this point, so I appear just as big as him, but if you look closer you can see that his arms and delts are bigger than mine. Once he figures out how to pose he'll probably make me look small! His upper chest is really developed - he needs to shave. His legs will look awesome next time we take pics b/c I corrected him today and told him how to place his feet - his legs looked SICK today when he stood right.

My bro-in-law got ripped! I was proud of him .

Now I gotta get ripped

[smallguyjoe]

Weight: 150.6 lbs 7.7% bf w/ Omron


60 min LI cardio
(@ 7 - 8 am)


Chest
(w/ Joe @ 11:20 - 12:25pm)

flat
bar x 15
185 x 10
205 x 8+1
225 x 2+1
185 x 8

incline
135 x 10
155 x 8+2
155 x 6+2
135 x 7+1

db decline
70's x 10
65's x 12
65's x 14
65's x 8

cable crossovers / db incline / h.s. bench
55 x 12 / 50's x 10 / 180 x 8
60 x 12 / 50's x 8 / 180 x 6
65 x 8 / 50's x 8 / 180 x 6

cable pullover
70 x 15
40 x 15 (harder pulley)

pushups to failure
50

[The Solution]

Joined this party just in time, pictures look awesome man, best of luck to you I will be following along!

[smallguyjoe]

Joined this party just in time, pictures look awesome man, best of luck to you I will be following along!

Hey, thanks, man! Back's lookin pretty ripped there... good job!