4 weeks to Jr Nationals

scoobysnacks · 05-24-2009, 07:54 AM

Thought Id start my log to my final push for Jr Nationals. My diet started a long time ago, lol. I had hernia surgery back in late January, after a 10 day rest, yes it was too short I got back to the gym slowly and lightly. i was dieting, but not training hard. At 16 weeks out I was pretty much healed and ramped things up cut carbs a bit and got rolling.

I dont prescribe to one type of diet. Ive been high carbs during this diet up to 300 carbs and as low as I am now on a keto diet at around 40 grams per day with refeeds of 1000 carbs on Saturday on not so clean carbs.

I believe the best way to get into shape is continually shock the body.

I was 149 morning dry weight in these, I did a refeed yesterday of around 1000 carbs and I was up 2 lbs today and looked very dry and full...back to keto today. Cardio is 1 hr LISS morning empty stomach and 30 mins pwo. Training is HIT style now to match the ketogenic diet.

Here are a couple of pics...Ill detail more later if you all have questions let me know.

when I spike right leg the back curves, when I spike the left leg I have less ham pop but Im not curved Im gonna keep working on the right leg but if I cant get the curve out Ill spike the left leg, here it is though:

StandStrong · 05-24-2009, 07:58 AM

wow you look awesome, ESPECIALLY for 31 yrs old

scoobysnacks · 05-24-2009, 08:24 AM

Quote:

Originally Posted by StandStrong

wow you look awesome, ESPECIALLY for 31 yrs old

Hah! You think 31 is old, dude, 30s are when bodybuilders start coming into their own unless they are genetic mutants, Im just getting going, lol.....

Ss

Eliz1082 · 05-24-2009, 10:21 AM

Good luck! I plan on competing at the Jr Nationals as well, sending in my registration in a couple days. Did you make reservations at the hotel yet? I got a pretty good deal on Orbitz.

Sean15782 · 05-24-2009, 11:06 AM

You have some serious muscle maturity going on in the delts and back! What did you get down to before you started your peak week for your previous show?

Looks like you will be very competitive at Jr. Nationals, which is an accomplishment in itself!

Squizzzer · 05-24-2009, 11:14 AM

looking real good...

i will suggest not spiking the leg back so far...if i spike it back and my back leg gets too far back i get the same thing...a not straight back...but with it up further...more underneath my hips i can keep my back in a better position...hope that helps

StandStrong · 05-24-2009, 11:35 AM

Quote:

Originally Posted by scoobysnacks

Hah! You think 31 is old, dude, 30s are when bodybuilders start coming into their own unless they are genetic mutants, Im just getting going, lol.....

Ss

HAHA no i dont think your old at all! I just like to see guys your age who can still maintain an outstanding physique. It is not only impressive, but guys such as your serve as role model to some of us younger guys. Thanks

-KTA- · 05-24-2009, 11:39 AM

Good luck, looking like you'll be sliced all over in 4 weeks. Looking great now!

FATHER FLEX · 05-24-2009, 11:44 AM

Yeah at your age, you are barely starting to really get the ball rolling. Funny how it is when it comes to bodybuilding. Bro you are going to come in LEAN bro.

First time ever dieting this way?

LayzieBone085 · 05-24-2009, 11:58 AM

Always have been a big fan of yours Scooby, ever since you have worked with JackedRabbit, I have been a follower of how you approach training/dieiting. You have a good head on your shoulders when it comes to all aspects of bodybuilding and with that your physique reflects your knowledge.

Good luck with these last 4 weeks ill be joining for the ride. Looking incredible, finish strong.
Any chance you could post up a typical day of eats on the keto days and refeed days?

scoobysnacks · 05-24-2009, 12:00 PM

Quote:

Originally Posted by Eliz1082

Good luck! I plan on competing at the Jr Nationals as well, sending in my registration in a couple days. Did you make reservations at the hotel yet? I got a pretty good deal on Orbitz.

Yeah booked it through orbitz as well, westin which isnt the host hotel, but I prefer to stay away from the buzz of things, focus on the goal at hand and stay calm.

Thanks

Jason

scoobysnacks · 05-24-2009, 12:02 PM

Quote:

Originally Posted by Sean15782

You have some serious muscle maturity going on in the delts and back! What did you get down to before you started your peak week for your previous show?

Looks like you will be very competitive at Jr. Nationals, which is an accomplishment in itself!

Do you mean percentage wise for my Northern prep more than a year ago, or weight? I was 140 (dont know bodyfat) lol, I weighed in as the lightest guy in the opens, still took bantams and beat the lightweight in the overall but that was as far as that tiny weight could take me, hah. I had a really good offseason this year where weight climbed to 175 but I had to diet longer to deal with the accumulated fat without losing muscle but it was a good tradeoff to come in 9 lbs bigger this year.

Ss

scoobysnacks · 05-24-2009, 12:04 PM

Quote:

Originally Posted by Squizzzer

looking real good...

i will suggest not spiking the leg back so far...if i spike it back and my back leg gets too far back i get the same thing...a not straight back...but with it up further...more underneath my hips i can keep my back in a better position...hope that helps

Squizz you are right ive tried it all ways, doing it that way I cant get my hammy to fire though, but can get the calf, Im beginning to think Im gonna just roll with the left leg for rear dub bi and right leg for lat spread, if anything it will show both legs....Im gonna keep trying the preferred right leg though.

scoobysnacks · 05-24-2009, 12:07 PM

Quote:

Originally Posted by kickingtotalass

Good luck, looking like you'll be sliced all over in 4 weeks. Looking great now!

Appreciate it!

Quote:

Originally Posted by FATHER FLEX

Yeah at your age, you are barely starting to really get the ball rolling. Funny how it is when it comes to bodybuilding. Bro you are going to come in LEAN bro.

First time ever dieting this way?

Thanks FF....Ive always been a late bloomer....so im just getting my training wheels off, lol.

Its my first time throwing in keto. But I had been on carbs for so long it was either continue drop them OR eat even more cals but take the carbs out. I was down to 1700 on my low carb days (110 grams) and weight began to suffer. On the keto I just eat every 2.5 hrs on the dot some days its 8 meals and 2300 cals some days 7 at 2000 either way Im leaning up and weight is stabilizing all good signs. I figured its only 5 weeks and if I started dropping to harshly I could always go back.

I dont think my body could handle 16 weeks of it though, Im using it as a tool to get off the stubborn fat only after using carbs to stay fulll most of the way.

scoobysnacks · 05-24-2009, 12:17 PM

Quote:

Originally Posted by LayzieBone085

Always have been a big fan of yours Scooby, ever since you have worked with JackedRabbit, I have been a follower of how you approach training/dieiting. You have a good head on your shoulders when it comes to all aspects of bodybuilding and with that your physique reflects your knowledge.

Good luck with these last 4 weeks ill be joining for the ride. Looking incredible, finish strong.
Any chance you could post up a typical day of eats on the keto days and refeed days?

Thanks Layziebone...appreciate it. JR and I are still working together, I am handling his "offseason" nutrition to gain some LBM without to much fat gain in hopes of the stage at some point in the near future, he is doing well.

My keto diet:

250 grams whites
55 grams yolks
1 sesamin

130 grams 99% turkey
25 grams almond butter
1 CLA

42 grams Muscle Provider
25 grams Almond butter
1 fish oil

130 gram lean turkey
broccoli
13 grams EVOO

42 grams Muscle provider
16 grams Mac Nut Oil

Train

42 grams Muscle Provider
26 grams natty pb

150 grams 96 lean ground beef
8 grams mac nut oil

Note: last week I did 30 grams low glycemic carbs pwo, but dropped that this week to tighten a bit more, so it was a modified keto with gdas to keep me in ketosis.

macros: 245 protein 40 grams carbs 100 grams fats about 2000 cals

Refeed day: 900 carbs or better depending on hunger

I realize this is unconventional and its what works for me, you could keep it cleaner, though the point of the day is to load the glycogen into the muscle fast....

(note the below 100 carbs are actual carb grams not weight like above).

100 grams carbs worth of pancakes and real maple syrup
2 egg whites

100 grams carbs cinnamon raisin bagels
4 liver tabs

100 grams carbs froot loops
25 grams worth Muscle Provider

100 grams carbs White pasta and marinara
4 liver tabs

100 gram carbs low fat crumb cakes
25 grams Muscle Provider

then repeat any of the above as you continue to get hungry. You could use any higher glycemic carbs as long as you keep the fat low. Protein can be lower too since carbs are protein sparing.

I also take GDAs with each meal.

LayzieBone085 · 05-24-2009, 12:20 PM

Which GDA's are you using? and are you supplementing with ALA too?

bwelch1985 · 05-24-2009, 12:25 PM

WOW! Your back thickness is off the charts! I'm guessing your a big fan of the deadlift?

Anyways, I'll be following along for sure. Good luck Scooby!

scoobysnacks · 05-24-2009, 12:31 PM

Quote:

Originally Posted by LayzieBone085

Which GDA's are you using? and are you supplementing with ALA too?

For refeeds I use my Slin Trol product, 1 with each meal; 200 mcg chrom poly and 10mg van sulfate, with a few other insulinogenic cofactors.

During keto I take 2 Beverly International with each meal which helps mobilize fat.

Ala is okay, but I get more bang for my buck out of chrom poly and van.

Thanks

Ss

scoobysnacks · 05-24-2009, 12:32 PM

Quote:

Originally Posted by bwelch1985

WOW! Your back thickness is off the charts! I'm guessing your a big fan of the deadlift?

Anyways, I'll be following along for sure. Good luck Scooby!

Im a fan of rack deads get much more out of them, sometimes Ill do full deads on leg day as I seem to get just as much out of them for butt and hams. All about finding what isolates the best for you.

Last year I was told from the front I was national level quality but that from behind I sucked, so I hit rack deads heavy and hard for me this year. Its helped out.

Ss

StandStrong · 05-24-2009, 12:42 PM

Whats your workout routine? What are you doing for you arms?

scoobysnacks · 05-24-2009, 01:44 PM

Quote:

Originally Posted by StandStrong

Whats your workout routine? What are you doing for you arms?

I start prep with 2 on 1 off 2 on 2 off. These final 5 weeks I go 3 on 1 off repeat on a 4 day split......something like this.

day 1: legs
Day 2: chest/tri
Day 3: back/bi
Rest
Day 4: shoulders/abs/cavles
Day 5: start back over with legs.....

Arms I do nothing special they always grew easily. Biceps I do heavy slow reps with a lot of tension in the 6 rep range. Full ROM, just about flexing tricep on the way down. Full stretch. 6 sets total, 2 exercises.

Tris, same fashion but reps in the 10 range a lot more 3/4 reps with constant tension that way never locking out. Again 6 sets, 2 exercises.

Most in my opinion overwork arms. Hit them heavy to failure and get em over with.

Sean15782 · 05-25-2009, 01:03 AM

Quote:

Originally Posted by scoobysnacks

Do you mean percentage wise for my Northern prep more than a year ago, or weight? I was 140 (dont know bodyfat) lol, I weighed in as the lightest guy in the opens, still took bantams and beat the lightweight in the overall but that was as far as that tiny weight could take me, hah. I had a really good offseason this year where weight climbed to 175 but I had to diet longer to deal with the accumulated fat without losing muscle but it was a good tradeoff to come in 9 lbs bigger this year.

Ss

I meant weight, I thought you like you had packed on some good muscle, but wow 9lbs, that is an awesome off-season! I am looking forward to hitting some training with you in a couple months when I get back in Loveland. Hopefully it will be after your class victory at Jr Nationals!

Flynn · 05-25-2009, 06:18 AM

Quote:

Originally Posted by scoobysnacks

Arms I do nothing special they always grew easily.

Looking good JT but if you keep saying things like that, you go on the 'list'

. You are definitely tighter than the last set - right on target. As I said, you look and pose much bigger than a buck fifty. Have you decided on the MM or you still playing with it? See you in 4!

scoobysnacks · 05-25-2009, 08:36 AM

Quote:

Originally Posted by Flynn

Looking good JT but if you keep saying things like that, you go on the 'list'

. You are definitely tighter than the last set - right on target. As I said, you look and pose much bigger than a buck fifty. Have you decided on the MM or you still playing with it? See you in 4!

haha, you are funny Flynn. Its the only bodypart that ive had an easy time with. We all have something that grows....

Im pretty much set on the MM as the crab, your thoughts?

Ill need to look bigger than a buck fifty because judging on the JR USA lightweights Ill need to look as big as I can get some short stacked dudes in the top three and you gotta imagine they will hold diet and come compete, Ill be ready though.

Changes are coming really fast now. I used the sledge hammer at the right time, the fat is coming off and muscle seems to be staying. One of the reasons I waited as long as I could to make my push.

Ss

scoobysnacks · 05-25-2009, 08:43 AM

Quote:

Originally Posted by Sean15782

I meant weight, I thought you like you had packed on some good muscle, but wow 9lbs, that is an awesome off-season! I am looking forward to hitting some training with you in a couple months when I get back in Loveland. Hopefully it will be after your class victory at Jr Nationals!

Not many know my background, but I was hurt from 2005 to 2008 I did no training, and got really small, not fat just small, thats my genetics. So I came back in 2008, my weight was lower than it should have been and I only trained for 2 mos before contest prepping. Stupid I know, I should have waited at least 6 mos. SO when I stared my Northern KY prep I was already down to 154. I started this prep up to about 167 morning weight, 173 evening weight.

My offseason was lots and lots of food. My main macros that did me best were 280p/320c/80-90 fats or thereabouts.....then Id cheat 4-5 x per week. I grew great on that.

Whomper107 · 05-25-2009, 09:12 AM

Looking very lean for being 4 weeks out. You have some superb thickness in your delts/back/arms, that back double bi is a KILLER shot for you. The rack deads have definitely done their job. I've always enjoyed the input you give around this section, so I'm really looking forward to following your progress over the next month. Good luck bro!

LayzieBone085 · 05-25-2009, 12:06 PM

Quote:

Originally Posted by scoobysnacks

then Id cheat 4-5 x per week. I grew great on that.

once almost everyday? I know I follow Jeff's Log (JackedRabbit) and you dont allow him more than 1 cheat/week while he bulks.. Reason for that?

how active are you throughout a day besides training Scooby?

Joe Go · 05-25-2009, 12:32 PM

Looking great bro!

To get the curve out of your back you need to change the way you are leaning back in your head. More then likely you are putting your mind at flexing your lower back. Forget about flexing your lower back and work on leaning back on your tailbone. Don't flex anything in your upper body. Just keep working on leaning back on your tailbone. Note: Do set & flex your lower body. Take pictures to ensure you are leaning back straight. Once you program your mind on how to lean back, then bring in the flexing.

To get your hamstring to pop, try stepping straight back and place your foot flat on the floor. Then lift your heel about an inch while twisting out your knee and flexing your hamstring. Also flex your glutes while you are twisting out your knee and flexing your hamstring. The glute flex will be easy if you leg is in the proper poistion, but will feel difficult if you step back too far. Last thing, your calf will flex easy if you don't pull your heel too far off the floor.

This is how I do it for my body. A lot of this stuff I figured out too late and didn't get enough time to reprogram, but there is always next year. Give it go.

scoobysnacks · 05-25-2009, 05:12 PM

Quote:

Originally Posted by LayzieBone085

once almost everyday? I know I follow Jeff's Log (JackedRabbit) and you dont allow him more than 1 cheat/week while he bulks.. Reason for that?

how active are you throughout a day besides training Scooby?

Everyone is different, I know my body and know I can handle that, jeffs body is different plus he is a bit more proned to binges, Im able to have a cheat meal and stop. Once we learned this it was imperative to not really open the flood gates to much.

Im fairly active, but have a desk job.

You need calories grow, period and I cant get enough simply eating clean foods, plus saturated fats are VERY anabolic.

When I get a little more fat on me than I want I scale back.....

Learn your own body....

Ss

scoobysnacks · 05-25-2009, 05:13 PM

Quote:

Originally Posted by Joe Go

Looking great bro!

To get the curve out of your back you need to change the way you are leaning back in your head. More then likely you are putting your mind at flexing your lower back. Forget about flexing your lower back and work on leaning back on your tailbone. Don't flex anything in your upper body. Just keep working on leaning back on your tailbone. Note: Do set & flex your lower body. Take pictures to ensure you are leaning back straight. Once you program your mind on how to lean back, then bring in the flexing.

To get your hamstring to pop, try stepping straight back and place your foot flat on the floor. Then lift your heel about an inch while twisting out your knee and flexing your hamstring. Also flex your glutes while you are twisting out your knee and flexing your hamstring. The glute flex will be easy if you leg is in the proper poistion, but will feel difficult if you step back too far. Last thing, your calf will flex easy if you don't pull your heel too far off the floor.

This is how I do it for my body. A lot of this stuff I figured out too late and didn't get enough time to reprogram, but there is always next year. Give it go.

Ill try them thanks for the tips...