Preparation for Junior Nationals 2010

scoobysnacks · 07-21-2009, 08:39 AM

I started this journal over in the Contest Prep section but thought I would also keep it here. Give me a second before posting, Im have a few posts I need to copy and paste in order to catch up the thread.....

The dust has settled; I took my month to kind of get some things out of my system, and now its time to focus like never before. Time to set a date and goal and push for that all year. That date and goal is the 2010 Junior Nationals. Ill probably also hit a few warm up shows as I felt that was very beneficial last year when I did that before Juniors. Gets the bugs out.

I was asked repeatedly to journal my offseason/contest prep for next year, so here it is. I'll share my training routine right now, and maybe even some decent lifts when I get there, my diet and my supplement strategies. Along with pics of course.

Speaking of, I was just notified that I am now a part of Team Scivation and a sponsored athlete. I take this very seriously and will work hard to represent them well. As a diet coach at Natty I already recommended Scivation supplements and I take their products daily so it was a GREAT fit. I'll detail my supplement stack in another post.

My diet this year is going to be higher fat and lower carbs than last year. I made great improvements last year, but I felt I got a little chunky for my liking and I also feel my testosterone took a dive from not eating enough EFAS and healthy fats. This is my own fault, and like I said I made improvements I was proud of but Im always striving to make it better. I believe under this approach I can eat more calories which Im gonna need to get this new LBM, while staying leaner than last year.

My current morning weight is hovering around 170 lbs. My goal is to hit Juniors at 154 1/4 shredded. I have about 7 lbs of LBM I can add I believe and still make this weight at the weigh ins. So I'm once again shooting for a morning weight of 180 without adding anymore bodyfat from where I am at current, and maybe even drop some in the process.

Its all about quality gains this year.

I figure I have 7 mos left to gain lean and then I'll diet for 16 weeks into the show.

Ill write a post in a minute about my current training program. Then I'll post my current diet.

Ss

scoobysnacks · 07-21-2009, 08:42 AM

My current training routine is DC. Though Ill make it clear I simply studied up on it and read, Im not being guided by any DC'ers.

I train Monday/Weds/Friday, repeat.

The following muscle groups are trained together.

Group A (and my three exercises done on different days)

biceps: drag curls, hammer machine curls, straight barbell curl

forearms: rope hammer curls, dumbell hammer curls, behind the back barbell forearm curls

calves: leg press toes at the top, seated calves, angled calf machine

hamstrings: standing leg curls, SLDL, lying leg curls

quads: sumo leg press, squats, hack squats; widowmaker of 20 on whatever leg exercises I didnt do, may be hacks then leg press etc.

Group B

chest: hammer strength decline, smith machine incline, Nautilus Nitro as I can put the handles together and really squeeze the upper chest. I then do 20 reps of machine push press flyes (I think thats what they called them), in any event its using a flye machine with the pads and putting your hands low and pushing then flying together, the main thing is the nasty stretch and the slow 7 second descent into the stretch then exploding up. This blows the pecs up, something I need.

triceps: push downs, french press with one dumbell, smith machine close grip bench.

shoulders: upright rows, hang clean press, hammer strength seated shoulder machine

back width: lat pull downs, rack chins, hammer lat pullover

back thickness: rack deads, low pulley rows, bent over rows with barbell

I started out with Group A on Monday, then Group B on Wednesday and then group A again on Friday. You rest over the weekend, then start with Group B the next Monday.

The main premise is you do one exercise for the part listed above, you do as many warmup sets as you need. You only log your one working set. Most rep ranges are set at around 11-20 rest paused, some are straight setted lower though for safety reasons like squats and bent over rows and deads. A typical progression may be 8 reps, then you rest 20 seconds, then maybe 3-5 reps, then rest 20 seconds, then perhaps 1-3 reps.

Each time you must beat your previous either in weight (and stay in the proper rep range) or the same weight with more reps.

If you dont beat it, you lose that exercise, and since you should have picked exercises you feel will benefit you the most, you dont want to lose an exercise.

Then there is the stretching component. I always stretched to a degree but this is to a whole new level. I mean its painful, really painful. You have to be smart, you cant just jump into it though, you have to build up. But, man at times it feels like things are ripping off the bone. Strive for 60 seconds, Im at about 30 seconds right now on all stretches. The quad stretch like a sissy squat in the cage is BRUTAL.

So far Im liking it. By Monday Im ready to rock, so thats a good thing.

From time to time Ill post some PRs or some lifts.

Ss

scoobysnacks · 07-21-2009, 08:49 AM

All measurements for food are in grams.

Egg White 245
Egg Yolk 70
Scivation Sesamin 1
Liver tabs 4

Scivation Whey Protein 40
Almond Butter 30
Broccoli 100
Scivation Sesamin 1
Liver tabs 4

Tuna 130
Broccoli 100
Almond Butter 33
Scivation Essential FA 2
Livers 4

Ground Beef (93%) 195
Scivation Essential FA 2
Livers 4

pre workout
Scivation Whey Protein 40
Almond Butter 30
Livers 4

pwo
Scivation Whey Protein 36
Oats 65
Livers 4

Cottage Cheese (2%) 340
Almond Butter 23
Livers 4

Protein: 320
Carbs: 105
Fats: 125
Cals: @2800

On off days Ive moved the oats from pwo to Meal 1. All other meals unchanged. I will add more carbs as necessary or even up fats. Its doubtful Ill go much higher on protein, its already kind of high for my tastes, but wanted to try a bit higher consumption out this year since Im training DC right now and its recommended to take in 2 x bw. Not sure how crazy I am about that right now, but Im going to give it a go and see how it works for me.

Its about 40/20/40 or 35/30/35, in that range.

Ss

scoobysnacks · 07-21-2009, 10:01 AM

Today was 30 mins of morning LISS. Walked the neighborhood, couldnt help but enjoy the cool morning, reminded me of fall. Diet will be spot on today as posted earlier.

Ill be outlining my supplements very soon.

Ss

Work-Hard · 07-21-2009, 10:04 AM

First of all congrats of all of your accomplishments this past year. Not only have you been very inspiring, but, out of all the boards I frequent you are by far the most humble and genuine person I have come across. Thank you for choosing to share your journey with us I will be following it religiously.

Why the decision to change your nutritional regimine? I know in the past you have been a huge advocate of carbs, and I remember you saying your body loves them.

scoobysnacks · 07-21-2009, 10:13 AM

Quote:

Originally Posted by Work-Hard

First of all congrats of all of your accomplishments this past year. Not only have you been very inspiring, but, out of all the boards I frequent you are by far the most humble and genuine person I have come across. Thank you for choosing to share your journey with us I will be following it religiously.

Why the decision to change your nutritional regimine? I know in the past you have been a huge advocate of carbs, and I remember you saying your body loves them.

Hey thanks so much. I remember following your prep on the MD boards, started slow but finished strong, good work.

To answer your question I used a ketogenic diet the last 5-6 weeks of my Jrs prep. I saw a lot of positive changes in my body and felt pretty darn good. So I thought Id give the higher fats a go for this offseason.

But yeah, my body does do well with carbs, so if it seems Im needing them I have no issues with adding them slowly and lowering fats. This diet will be ever evolving.

Lando33 · 07-21-2009, 10:21 AM

Welcome to Team Scivation!

Slackadjuster · 07-21-2009, 12:26 PM

Good to see you over here. I have a hard time getting over to Dave's board.

scoobysnacks · 07-21-2009, 12:33 PM

Quote:

Originally Posted by Slackadjuster

Good to see you over here. I have a hard time getting over to Dave's board.

Thanks SA, Ill be keeping this journal up to date here and answering any questions or comments.

Ss

neilio85 · 07-21-2009, 01:05 PM

Looking foward to following this prep. Congrats on the Scivation sponsorship!

NTT91 · 07-21-2009, 01:27 PM

subbed. Mad respect for you. I remember about a year ago you helped me out with bulking tips on MD when I was 135 pounds haha.

scoobysnacks · 07-21-2009, 02:14 PM

Quote:

Originally Posted by neilio85

Looking foward to following this prep. Congrats on the Scivation sponsorship!

Thank you very much!

Quote:

Originally Posted by NTT91

subbed. Mad respect for you. I remember about a year ago you helped me out with bulking tips on MD when I was 135 pounds haha.

I remember the handle. Glad my advice was of some use to you. Thats what its all about, learning and paying it forward. Awesome!

bballbrett5 · 07-21-2009, 06:32 PM

Great job in your show a couple weeks back, and you will kill 'em this time around!

CM82682 · 07-21-2009, 07:07 PM

Congrats on the SciVation sponsorship and I cant wait to watch this journey unfold.

scoobysnacks · 07-22-2009, 11:41 AM

Quote:

Originally Posted by bballbrett5

Great job in your show a couple weeks back, and you will kill 'em this time around!

Thanks, I wasnt mad with the placing but im certainly not content.

Quote:

Originally Posted by CM82682

Congrats on the SciVation sponsorship and I cant wait to watch this journey unfold.

Thank you very much.

scoobysnacks · 07-22-2009, 11:43 AM

Today has been hectic. Woke up to do my morning walk but it was raining and I was running late to a deposition anyways. Ill have to get it in after my workout tonight. Its nothing crazy just a leisurely walk for 25-30 mins.

Tonight is bis, forearms, calves, legs. DC style.

I will udpate my supps list soon. I need to get everything and lay out a plan. So until then Ill wait to post up what Im doing.

Ss

**Beast** · 07-22-2009, 12:18 PM

I could have sworn I posted in this thread already!

Welcome to the team Scooby!

scoobysnacks · 07-22-2009, 05:57 PM

Quote:

Originally Posted by Beast

I could have sworn I posted in this thread already!

Welcome to the team Scooby!

No worries, and thanks.

scoobysnacks · 07-22-2009, 05:58 PM

Thought Id post a link to some of the pics I gathered from the show. Some are from my personal stash. Onward and upward from here.

http://www.facebook.com/inbox/readme...9411800&ref=mf

thom2355 · 07-22-2009, 06:03 PM

Congrats on the sponsorship. It will be good to have you around here.

scoobysnacks · 07-23-2009, 05:51 PM

killed my workout tonight. As a treat I made kick ass protein pancake with bananas.

1 scoop Scivation Vanilla Whey
1/2 cup oats
one half banana cut into slices and dropped batter once in skillet (spread around evenly).
copious cinnamon
slight pinch of baking powder
Vanilla flavored Stevia a few drops
1/2 cup 4% cottage cheese

Mixed in the magic bullet to get a consistent mix.

Cooked on 6 for about 8 mins then flipped.

Used Waldens Farm sugar free syrup.

This was delicious. Next time Im gonna add granola and it would have tasted like my favorite banana granola crunch pancakes at FirstWatch.

Very tasty.

Ss

bballbrett5 · 07-23-2009, 06:34 PM

Awesome recipe. Particularly the banana!

random tidbit: Don't know if you know him, but I know Chris Norton, who you competed against. I don't think he placed, though.

Lando33 · 07-23-2009, 06:43 PM

Quote:

Originally Posted by scoobysnacks

killed my workout tonight. As a treat I made kick ass protein pancake with bananas.

1 scoop Scivation Vanilla Whey
1/2 cup oats
one half banana cut into slices and dropped batter once in skillet (spread around evenly).
copious cinnamon
slight pinch of baking powder
Vanilla flavored Stevia a few drops
1/2 cup 4% cottage cheese

Mixed in the magic bullet to get a consistent mix.

Cooked on 6 for about 8 mins then flipped.

Used Waldens Farm sugar free syrup.

This was delicious. Next time Im gonna add granola and it would have tasted like my favorite banana granola crunch pancakes at FirstWatch.

Very tasty.

Ss

Awesome recommendation......and First Watch rules!

scoobysnacks · 07-23-2009, 07:56 PM

Quote:

Originally Posted by bballbrett5

Awesome recipe. Particularly the banana!

random tidbit: Don't know if you know him, but I know Chris Norton, who you competed against. I don't think he placed, though.

They were excellent, try them. Was he the really short and young guy from Dallas? If so, he had good size, but he was too soft which Im sure he knows, but had he dialed it in, he'd be tough to beat since he is so short he can pack a lot of mass in that class. But, I could be thinking of the wrong guy too.

Ss

scoobysnacks · 07-23-2009, 07:57 PM

Quote:

Originally Posted by Lando33

Awesome recommendation......and First Watch rules!

Thanks Lando. First Watch is great, no doubt. Waiting for my wife to get done with her show in 8 days so we can hit up breakfast there soon, cant wait.

bballbrett5 · 07-23-2009, 08:00 PM

Quote:

Originally Posted by scoobysnacks

They were excellent, try them. Was he the really short and young guy from Dallas? If so, he had good size, but he was too soft which Im sure he knows, but had he dialed it in, he'd be tough to beat since he is so short he can pack a lot of mass in that class. But, I could be thinking of the wrong guy too.

Ss

Yeah that's the manlet I'm talking about.

scoobysnacks · 07-23-2009, 09:40 PM

Quote:

Originally Posted by bballbrett5

Yeah that's the manlet I'm talking about.

Hey watch it, lol, what height designates you as a manlet, lol. ****!

Scivation · 07-24-2009, 04:06 AM

Quote:

Originally Posted by scoobysnacks

Hey watch it, lol, what height designates you as a manlet, lol. ****!

Under 5'5" I believe. I am just above manlet status. I am more of a giant midget.

scoobysnacks · 07-24-2009, 06:39 AM

Quote:

Originally Posted by Scivation

Under 5'5" I believe. I am just above manlet status. I am more of a giant midget.

LOL! I think I just make giant midget status. Sweet. Manlet just wasnt sitting right, lol.

NTT91 · 07-24-2009, 08:32 AM

question, is your protein count (and all other macros for that matter) including all sources, like the incidental protein in oats, veggies, nuts, etc. or do you do the diabetic exchange thing?