7 weeks out, PRO CARD w/ TEAM AAFEX. YOU WONT OUTWORK ME!

[COZ999]

Hmmmm perhaps we might be able to meet. I think the next USBF shows only 30 minutes away.

Great job on your placement Coz. Dont hang your head youve got another show

You got it Bro! Hope you can make it to our show. I would like to met you and See dem legs in person haha

[COZ999]

here

[COZ999]

guy in blue won overall

[Quelly]

looking very sharp, great conditioning, the guy in blue also had pretty solid conditioning but he's got great lines, shape, and full round muscle bellies, no shame in your placing, you looked VERY good

[COZ999]

What does any first place loser full of carbs do post contest? SMASHES LEGS!

Woke up about 0830 checked my email and the boards then headed to the lobby for a free continental breakfast. After a few donuts and waffles, I packed up and headed back home for a 5 hr drive. Stopped at Waffle House for Breakfast number Two. Damn I love that place. Final stop was WAWA. If you never had WAWA before your missing out. They might have lost my business though since they are getting rid of my favorite Buffalo chicken sandwich. they said werent selling alot. Figures, its because I am dieting the sales have gone done.....I bet Quakers sales and stock have sky rocketed with all the oatbran and rice cakes I buy. After a fun 5 hr drive, got home, ****, then headed to the gym. (I am sure you enjoyed that visual)

LEGS

Squat:
135x15
225x10 ATG
275x6 ATG
315x5 Not ATG
225x10 Close Stance ATG

Leg Ex (ss) SLDL (smith machine)

180x15 / 135x12
230x12 / 225x10
280x11 / 315x8
280x10 / 225x10

One Legged Leg Press
360x8/8
360x8/8
360x8/8

Calf Press
360x15
360x15
360x15

Calf Raise
200x12
200x12
200x12

MACROS:
???p
450,000.56c
$^@#$*f

NO CARDIO

1 week and 6 days out

O BTW, MTV Made was being filmed at the show so in a few months I might be famous.

[The Solution]

The waffle house is one of the most legit places to eat out at IMO. None around my area, but when i go on vacation down towards florida Thats the only place I hit up on the road.

Omlette + Grits FTW!

Time to regroup and get on top of these 2 weeks bro.

[italianplaya30]

i wanna see a comparison of the morning show and the night show pics to see ur "flatness"

[COZ999]

i wanna see a comparison of the morning show and the night show pics to see ur "flatness"

I dont have too many pictures because I only had one person there. I have a video but its sooo shaky. I have a few pics taken professionally during the night show

here:

[COZ999]

some more

[COZ999]

[Quelly]

you hardened up some, but I think most of the difference is lighting bro

[yzrider400f]

wow dude you looked incredible.. front lat is such a good shot for you.. abs and thighs too, etc, etc. you looked great and i'm glad to hear you're going to give it another go in 2 weeks. You should be able to make some good changes in that time and you'll definitely turn it up a notch i'm sure! Keep at it

[Inklined]

Hey bro dont know what your plans are, but like i said.. if you want to make the gains and progress you wont i would really consider taking a good LONG offseason... like i said Anything over 5'9 is a frame that needs filling out... when i did my first show in 2005 i was in the 190's and actually was a heavyweight for the show... condition was ok... but didnt place well in the show i hoped i would.. basically got outmassed.... I realized in order to do what i wanted to (get that natty Pro card) i would need to let my body grow.. which mean't not competing at all in 06 but coming back in 07 with more size and thats exactly what i did.. competed again in the 190's but closer to 200 (199). Took about 8 month from 07 into 08 and made decent gains...(deployed helped) but i was between 206-208 for my shows in 08 and placed well, but got the eye opener that i wanted to place well in teh NPC, i would need to continue to fill my frame out... so again taken another year off and really trying to get to 220'ish contest weight and make a better impact...

the only downside to this advice is the fact that you wont compete, and to me that kills my motivation sometimes seein everyone get ready for a show.. but i know that i'm sacrificing not competing to come back the following year and win the whole dam thing..

congrats again bro...

[COZ999]

Hey bro dont know what your plans are, but like i said.. if you want to make the gains and progress you wont i would really consider taking a good LONG offseason... like i said Anything over 5'9 is a frame that needs filling out... when i did my first show in 2005 i was in the 190's and actually was a heavyweight for the show... condition was ok... but didnt place well in the show i hoped i would.. basically got outmassed.... I realized in order to do what i wanted to (get that natty Pro card) i would need to let my body grow.. which mean't not competing at all in 06 but coming back in 07 with more size and thats exactly what i did.. competed again in the 190's but closer to 200 (199). Took about 8 month from 07 into 08 and made decent gains...(deployed helped) but i was between 206-208 for my shows in 08 and placed well, but got the eye opener that i wanted to place well in teh NPC, i would need to continue to fill my frame out... so again taken another year off and really trying to get to 220'ish contest weight and make a better impact...

the only downside to this advice is the fact that you wont compete, and to me that kills my motivation sometimes seein everyone get ready for a show.. but i know that i'm sacrificing not competing to come back the following year and win the whole dam thing..

congrats again bro...

The ****ty part was I was suppose to be offseason right now but I got talked into doing a show. Buddy of mine was going to OTS so I started training with him and figured I mine as well do a contest since I am dieting and doing cardio. I plan on taking 2 years off. My last 2 yr offseason I hit an all time high of 215. Fat? Ehh kinda but I can drop weight quick. My plans are 230 this time. I have a target show of 2011 INBF Showdown at the Alamo. I would love to keep my drive that I have during contest prep for the next 2 years. If I can make the solid gains I need, I know I can always bring that conditioning. Are you a high calorie bulker or do you still watch what you eat. I already planned my rebound effect diet for my first 10 weeks off my pre contest diet. last time I went crazy and just gained belly fat with minimal muscle gains so when I picked right back up with contest prep in Feb, I wasnt working with much.

[COZ999]

you hardened up some, but I think most of the difference is lighting bro

O it was definitly the lighting in those pics. The real difference was in the 2 videos my buddy shot.

[cawiau]

I agree with the off season advice, but you still looked great bro!

[apfitz]

The ****ty part was I was suppose to be offseason right now but I got talked into doing a show. Buddy of mine was going to OTS so I started training with him and figured I mine as well do a contest since I am dieting and doing cardio. I plan on taking 2 years off. My last 2 yr offseason I hit an all time high of 215. Fat? Ehh kinda but I can drop weight quick. My plans are 230 this time. I have a target show of 2011 INBF Showdown at the Alamo. I would love to keep my drive that I have during contest prep for the next 2 years. If I can make the solid gains I need, I know I can always bring that conditioning. Are you a high calorie bulker or do you still watch what you eat. I already planned my rebound effect diet for my first 10 weeks off my pre contest diet. last time I went crazy and just gained belly fat with minimal muscle gains so when I picked right back up with contest prep in Feb, I wasnt working with much.

I'm curious to see Inklined's response to how he bulks. I bulked up like you Coz just eating pretty much whatever and doing absolutely no cardio. It sucked b/c my face got fat and everything pretty much went to my stomach/waist. As ectos we have no problem getting shredded, but bulking up seems to be tricky. It's weird because some people say you have to go on all out bulk and get fat and others can stay within the 10-12% bodyfat range and make great gains. Do you plan on staying leaner this next offseason Coz?

[SDFlip]

O it was definitly the lighting in those pics. The real difference was in the 2 videos my buddy shot.

link to the video?

[SDFlip]

The ****ty part was I was suppose to be offseason right now but I got talked into doing a show. Buddy of mine was going to OTS so I started training with him and figured I mine as well do a contest since I am dieting and doing cardio. I plan on taking 2 years off. My last 2 yr offseason I hit an all time high of 215. Fat? Ehh kinda but I can drop weight quick. My plans are 230 this time. I have a target show of 2011 INBF Showdown at the Alamo. I would love to keep my drive that I have during contest prep for the next 2 years. If I can make the solid gains I need, I know I can always bring that conditioning. Are you a high calorie bulker or do you still watch what you eat. I already planned my rebound effect diet for my first 10 weeks off my pre contest diet. last time I went crazy and just gained belly fat with minimal muscle gains so when I picked right back up with contest prep in Feb, I wasnt working with much.

have you tried staying lean during the offseason?

like 10-15lbs away from contest weight?

[COZ999]

have you tried staying lean during the offseason?

like 10-15lbs away from contest weight?

I was back and forth with that. Since Texas really doesnt have much of a winter I cant really do my hibernation mode like I usually do. I am not quite sure how I am gonna go about things. Most young guys make great gains puttting on tons of weight. I can understand guys in there 30's not wanting to do this bc of slow metabolisms but it seems every one of the "greats" has a solid bulk under there belt, most just wont admit it,.

[SDFlip]

I was back and forth with that. Since Texas really doesnt have much of a winter I cant really do my hibernation mode like I usually do. I am not quite sure how I am gonna go about things. Most young guys make great gains puttting on tons of weight. I can understand guys in there 30's not wanting to do this bc of slow metabolisms but it seems every one of the "greats" has a solid bulk under there belt, most just wont admit it,.

i'm not very experienced (only 1 contest prep so far) but to me, it seems like natural guys would have more success staying close to their contest weight so they don't have to play a guessing game when showtime comes closer.

it's just something i've heard and read from other fellow natural AF guys. (spirit3530, shawn wolfe, etc.)

[TigerStealth]

i'm not very experienced (only 1 contest prep so far) but to me, it seems like natural guys would have more success staying close to their contest weight so they don't have to play a guessing game when showtime comes closer.

it's just something i've heard and read from other fellow natural AF guys. (spirit3530, shawn wolfe, etc.)

I think staying closer to your contest weight is a strategy that is employed by a lot of the advanced or pro natty bbers. For them, it is a wise strategy. For young guys who are trying to GET to that "advanced or pro" status they will most likely need to do a solid bulk, unless they are genetically gifted and can easily add LBM and stay lean.

One thing that really bothers me is that a lot of young guys on these forums are cutting themselves short by not allowing themselves to bulk up properly. They confine themselves to "ultra lean bulking" because that is what the more advanced guys they admire do. Its good to follow and admire some of the great natty bbers we have posting on these forums, but people need to separate their admiration from their own pursuits. They need to do what is best for themselves, and not what is best for the natty pro. Now, some guys can do lean bulks with great success, so good for them. But if you are young and only adding like 1 pound a month trying to lean bulk, in my opinion you are REALLY selling yourself short.

[SDFlip]

I think staying closer to your contest weight is a strategy that is employed by a lot of the advanced or pro natty bbers. For them, it is a wise strategy. For young guys who are trying to GET to that "advanced or pro" status they will most likely need to do a solid bulk, unless they are genetically gifted and can easily add LBM and stay lean.

One thing that really bothers me is that a lot of young guys on these forums are cutting themselves short by not allowing themselves to bulk up properly. They confine themselves to "ultra lean bulking" because that is what the more advanced guys they admire do. Its good to follow and admire some of the great natty bbers we have posting on these forums, but people need to separate their admiration from their own pursuits. They need to do what is best for themselves, and not what is best for the natty pro. Now, some guys can do lean bulks with great success, so good for them. But if you are young and only adding like 1 pound a month trying to lean bulk, in my opinion you are REALLY selling yourself short.

ok, good info.

i'm going to try it next time, though. i'm not advanced at all but i'm old

[apfitz]

I'm not an experienced bodybuilder, but I'm a loooong time lurker. IMO from reading over the years on here you don't have to all out bulk and get fat to be successful in this sport. If you go close to 20% bodyfat, who in the heck wants to cut for 5-6 months for a contest? That's entirely too long and time consuming. Even if you do cut from 20% bodyfat to getting shredded in a month or two you lost mad muscle which defeats the purpose of getting fat. You got guys like Alberto Nunez who won 3 pro cards as lightweight at 5'9 150 something lbs so you don't have to be a heavyweight when you're taller than 5'9 to be successful. I've seen pics of "Healthybodies" Brad Loomis destroying genetic freaks on the pro level as tall lightweight as well. I'm not saying you have to stay shredded year round, but weigh your options before just all out bulking again. To me getting fat in the offseason is an excuse to overconsuming and not doing cardio.

[Inklined]

The ****ty part was I was suppose to be offseason right now but I got talked into doing a show. Buddy of mine was going to OTS so I started training with him and figured I mine as well do a contest since I am dieting and doing cardio. I plan on taking 2 years off. My last 2 yr offseason I hit an all time high of 215. Fat? Ehh kinda but I can drop weight quick. My plans are 230 this time. I have a target show of 2011 INBF Showdown at the Alamo. I would love to keep my drive that I have during contest prep for the next 2 years. If I can make the solid gains I need, I know I can always bring that conditioning. Are you a high calorie bulker or do you still watch what you eat. I already planned my rebound effect diet for my first 10 weeks off my pre contest diet. last time I went crazy and just gained belly fat with minimal muscle gains so when I picked right back up with contest prep in Feb, I wasnt working with much.

Yea and sometimes its easy to get talked into doing a show especially if you love competing. I really had plans to compete this year in OCT and NOV, which would have given me atleast a good 8 months to bulk, but like i said the deployment factor came in and since i was serious about the weight i want to put on i figured this would be a perfect oppurtunity....

Quick offseason history.. joined Air Force in 2000 at 165lbs...2001...180lbs...2002..200lbs...2003..218. ..2004 220ish... 2005..LIGHT BULB WENT OFF..2005 265lbs.. i got an average of over 5000 calories a day and lifted 6 days a week... finally i figured out you have to eat to gain mass.... first show was aug 05... started prep in APR 05--dropped to under mid 190's... it sucked having to do so much cardio and actually told myself that i wouldnt get that high again unless i monitored it.. 2005-2006 bulk got to 250 and cut down to just under 200 for 2007 show (won natty Pro card).. 2007-2008 got up to 240's again, and this time came in around 206-208 biggest i've been contest weight... so i figured my body responded well at 240... Then i was on another forum and was reading a post by someone i believe has a great knowledge of building muscle and it stated more along the lines of .. if you want to be a 240 lb bodybuilder, you got to eat like 280 lbs bodybuilder.. some people believe in stayin lean offseason, and it might work for some people... and i guess most NATTIES believe that... but when my body has more weight on, i'm alot stronger and i havent quite figured out how to get my contest prep right to where i wont lose to much mass while i diet down.. cause i still fill that even when my weight is at its heighest, my abs still have some visability...
At the moment i'm doing DC training and plan to the whole time i'm deployed, which consist of 3 days of working out and on my offdays i'll continue doing cardio.. i do carb cut off about 3 hours before bed.. this has been working the best for me and i can tell i put on a good amount off mass in the 6 months of bulking so far.. i eat high calories... close to 4500 to 5000 and increase them as my weight goes up.... i'll post a pic of my 3 year bulking and contest journey where you can see the improvements through the year... I'm 27 years old and feel i want to be my best and biggest by the age 30 so another 3 more years injury free should do it...



dont mean to high jack the thread bro, but did want to give some advice and some knowledge of my experience in my 4 year bodybuilding journey

[TigerStealth]

I'm not an experienced bodybuilder, but I'm a loooong time lurker. IMO from reading over the years on here you don't have to all out bulk and get fat to be successful in this sport. If you go close to 20% bodyfat, who in the heck wants to cut for 5-6 months for a contest? That's entirely too long and time consuming. Even if you do cut from 20% bodyfat to getting shredded in a month or two you lost mad muscle which defeats the purpose of getting fat. You got guys like Alberto Nunez who won 3 pro cards as lightweight at 5'9 150 something lbs so you don't have to be a heavyweight when you're taller than 5'9 to be successful. I've seen pics of "Healthybodies" Brad Loomis destroying genetic freaks on the pro level as tall lightweight as well. I'm not saying you have to stay shredded year round, but weigh your options before just all out bulking again. To me getting fat in the offseason is an excuse to overconsuming and not doing cardio.

I really admire Alberto, and think he is one of the best guys on bb.com, but he is already a Pro. no need for him to do an all out bulk now, he already has so much muscle mass and muscle maturity. But this is exactly my point...people read Alberto (and other pro's) threads and see them bulking but staying very lean. So people try to copy Alberto and stay real lean on their bulks too. But Alberto still stays lean because he has so much muscle mass and training experience. These young guys who add like 1-2 lbs in 2 months are staying lean, yes, but selling themselves short on muscle gain.

I'm not saying to get fat and do a 20% bf bulk, but there is NO reason to bulk at under 10-12% bf (for most people, some guys are ectos or genetically gifted and can bulk at that level or lower)

[Inklined]

I really admire Alberto, and think he is one of the best guys on bb.com, but he is already a Pro. no need for him to do an all out bulk now, he already has so much muscle mass and muscle maturity. But this is exactly my point...people read Alberto (and other pro's) threads and see them bulking but staying very lean. So people try to copy Alberto and stay real lean on their bulks too. But Alberto still stays lean because he has so much muscle mass and training experience. These young guys who add like 1-2 lbs in 2 months are staying lean, yes, but selling themselves short on muscle gain.

I'm not saying to get fat and do a 20% bf bulk, but there is NO reason to bulk at under 10-12% bf (for most people, some guys are ectos or genetically gifted and can bulk at that level or lower)

Great post bro! and to the one prior....

I think it all comes down to what the individual's goals are... i mean natural bodybuilding has turned more into a conditioning contest more then anything and it could be cause the majority of natties aren't going to have that physique that packs on tons of mass.. but if you stick with that mentality then i can see why there are people who stay leaner and still make gains, but are on the smaller end of things... I personally dont want to be 6'0 and 180lbs shredded, thats not the phyisque i set out to achieve when i'm busting my ass in the gym.. so i feel i have to do what it takes to reach my ultimate goal, and it may takes years but slowly but surely i'll reach it... so i think its up to the individual to make teh assement of what they want to do.. i mean do they want to gain 50 lbs and have to diet down 30+ or gain 20 lbs just to shed 15 of it... i dont mind the cardio as long as i know i'm bigger then i was lst contest season.. to each is own though...!!

[apfitz]

Great post bro! and to the one prior....

I think it all comes down to what the individual's goals are... i mean natural bodybuilding has turned more into a conditioning contest more then anything and it could be cause the majority of natties aren't going to have that physique that packs on tons of mass.. but if you stick with that mentality then i can see why there are people who stay leaner and still make gains, but are on the smaller end of things... I personally dont want to be 6'0 and 180lbs shredded, thats not the phyisque i set out to achieve when i'm busting my ass in the gym.. so i feel i have to do what it takes to reach my ultimate goal, and it may takes years but slowly but surely i'll reach it... so i think its up to the individual to make teh assement of what they want to do.. i mean do they want to gain 50 lbs and have to diet down 30+ or gain 20 lbs just to shed 15 of it... i dont mind the cardio as long as i know i'm bigger then i was lst contest season.. to each is own though...!!

I completely agree with what you said. It seems as though natty shows have turned into a conditioning contest. My father competed in the 80's and early 90's and one day I showed him some of the physiques that I admire on here and he laughed at how much these guys weighed and how small they were. I had to explain to him that conditioning is the look now no matter how much you weigh. There was little mention of striated glutes and the crazy conditioning that's more commmon nowadays. It all boils down to the individual's ultimate goal as you mentioned. He11 yea I would want to step on stage your size , but it's gonna take years and years to do so. Good post Inklined. Didn't mean to hijack your thread Coz about offseason dieting lol.

[italianplaya30]

I was back and forth with that. Since Texas really doesnt have much of a winter I cant really do my hibernation mode like I usually do. I am not quite sure how I am gonna go about things. Most young guys make great gains puttting on tons of weight. I can understand guys in there 30's not wanting to do this bc of slow metabolisms but it seems every one of the "greats" has a solid bulk under there belt, most just wont admit it,.

I think staying closer to your contest weight is a strategy that is employed by a lot of the advanced or pro natty bbers. For them, it is a wise strategy. For young guys who are trying to GET to that "advanced or pro" status they will most likely need to do a solid bulk, unless they are genetically gifted and can easily add LBM and stay lean.

One thing that really bothers me is that a lot of young guys on these forums are cutting themselves short by not allowing themselves to bulk up properly. They confine themselves to "ultra lean bulking" because that is what the more advanced guys they admire do. Its good to follow and admire some of the great natty bbers we have posting on these forums, but people need to separate their admiration from their own pursuits. They need to do what is best for themselves, and not what is best for the natty pro. Now, some guys can do lean bulks with great success, so good for them. But if you are young and only adding like 1 pound a month trying to lean bulk, in my opinion you are REALLY selling yourself short.

Great post bro! and to the one prior....

I think it all comes down to what the individual's goals are... i mean natural bodybuilding has turned more into a conditioning contest more then anything and it could be cause the majority of natties aren't going to have that physique that packs on tons of mass.. but if you stick with that mentality then i can see why there are people who stay leaner and still make gains, but are on the smaller end of things... I personally dont want to be 6'0 and 180lbs shredded, thats not the phyisque i set out to achieve when i'm busting my ass in the gym.. so i feel i have to do what it takes to reach my ultimate goal, and it may takes years but slowly but surely i'll reach it... so i think its up to the individual to make teh assement of what they want to do.. i mean do they want to gain 50 lbs and have to diet down 30+ or gain 20 lbs just to shed 15 of it... i dont mind the cardio as long as i know i'm bigger then i was lst contest season.. to each is own though...!!

Great posts here

i agree 100% with inklined....i dont want to be 5'11 180lbs shredded either...def not the phyisque i want to achieve

[COZ999]

Great posts here

i agree 100% with inklined....i dont want to be 5'11 180lbs shredded either...def not the phyisque i want to achieve

Noone has high jacked my thread. I love this ****. People get so bent out of shape about getting out of shape. I went from 162 (contest weight) in 2006 to 215. Everybody thought I was juicing. I loved it. Yea I was a little thick but not totally overweight. When I cut back down I was 172. Thats 10lbs of muscle. I was way more shredded and made a presence on the OCB stage in Jersey. Now I need another solid 2 year bulk. I have more knowledge, sponsorship backing, and a much bigger drive. Inklined has taken all that I believe in and put it in words (thanks for saving me the typing) You gotta eat big to get big. I eat McDonalds offseason. However, I count the macros and make sure I am getting the right stuff for building muscle. I guarantee if I dont win my pro card this time around I take 2 years off and come back to show the state of texas why Everything is Bigger there. I will make sure I keep my contest determination all the time. I plan to make a new offseason thread especially to keep motivation levels up.

As for muscle loss and cardio. thats a bunch of bologna. Just because a muscle is smaller doesnt mean you lost muscle. Your low on glycogen which holds water which makes up most of your muscle, so obviously it doesnt look as big. I had some great lift sessions on low cals and double cardio. Its all about making the most of contest prep. I believe I made the best of mine. And like I said I wont be outworked! I get beat by genetic freaks and not to take anything away from them, but they sure as hell werent as hard as me. I can sleep at night knowing I busted my ass. A pro card is my overall goal but stepping on some toes and getting my name out there is just as important.