Yak's Assault - 8 weeks and counting down....

[yakabebe]

Hi All - getting reading for a few comp about 5 & 9 weeks from now in Sep/Oct 09.

Alas me ol mate, OMS has had to balance things out and re-prioritize. Baldiewonkanobi recommended a restart journaling my next 8 weeks. Looking forward to any ideas, assistance, support and good kick up the ass, if needed.

Been over on a different thread with another guy oldmanskinny at http://forum.bodybuilding.com/showth...hp?t=117712701

My age is 59 so I'm competing in the Grandmasters Division (50-59) - so dont kick tooooo hard....

In a nutshell. 5 weeks last Saturday to the State titles over here in Queensland Australia with the National titles 4 weeks later in Sydney.

Goal: Regain my Queensland title (lost it last year to an awesome athlete) and take out the National title in my division.

So far..........
25 July: Using calipers and a 3 site measure (thigh, abdomen and chest) total 11mm - aiming for 6.

On that date
Height ~5'10"
Weight: ~86 kg

As my weak point I feel in presentation is my back and glute/hammie insertion we started to track a skinfold at the rear position. At this time, it was 17mm

Diet initially was:
2 days:
Meal 1: 1 egg, 8 whites plus 1 teaspoon olive oil
Meal 2: 2 scoops protein (40g) plus 1 tbs flax-oil
Meal 3: 250g chicken plus small bowl salad
Meal 4: 1 egg, 8 whites plus 1 teaspoon olive oil
Meal 5: 250g chicken OR 220g salmon plus small salad
Meal 6: 40g protein plus 1 tbs peanut butter
1 day:
Meal 1: 3 omega-3 eggs, 30g Colby cheese plus 1 tbs olive oil
Meal 2: 2 scoops protein (40g) plus 1 tbs flax-oil plus 1 tbs olive oil
Meal 3: 250g red meat plus 1 tbs olive oil
Meal 4: 3 omega-3 eggs, 30g Colby cheese
Meal 5: 250g red meat OR 220g salmon plus 1 tbs olive oil
Meal 6: 40g protein plus 1 tbs peanut butter

Plus a cheat meal on Saturday night

Got this changed about two weeks ago to:
2 days:
Meal 1: 8 whites
Meal 2: 2 scoops protein (40g)
Meal 3: 150g chicken (cooked) plus small bowl salad
Meal 4: 8 whites
Meal 5: 150g chicken OR 150g salmon plus small salad
Meal 6: 40g protein
1 day:
Meal 1: 1 egg, 8 whites
Meal 2: 2 scoops protein (40g) plus 1 tbs flax-oil
Meal 3: 150g chicken plus small bowl salad
Meal 4: 1 egg, 8 whites-
Meal 5: 150g chicken OR 150g salmon plus small salad
Meal 6: 40g protein
No cheat meal allowed

Most recent measurements:
3 site s/f = total 8.5mm
Rear s/f = 11mm

Cardio initially was 3x45" per week and along with the diet change we upped cardio to 6 days a week for 45-55".

Training is 3 days a week with
1. Back & shoulders
2. Chest & arms
3. Legs
Also 3 ab sessions with calves and traps thrown in.

Supplementing with:
BCAA 3x per day
Creatine Maalate ~5g/day
Beta Alanine ~6 gr/day
Zeus (testosterone enhancer) 2x p/day
Fish Oil capsules - 3x3 p/day
Multivitamin
Vitamin B complex
Metamucil
Dialene (fat metaboliser)
Chromium Picolonate ~5ml/day

I'll try and post something each day in terms of the workout and what I'm doing for preparation for the contests.

[2nd_chance]

Subbed!!!!

and yeah... I'm first.

[2nd_chance]

I read your bulking post with great interest. Hopefully learners are welcome along with others who are prepping .
David

[yakabebe]

Originally Posted by 2nd_chance

Subbed!!!!

and yeah... I'm first.

Welcome aboard. This outta be a good experience all round

[OldManSkinny]

So do you see yourself getting even leaner over the next few weeks? Are you going to be able to maintain the strict diet for that long without losing muscle mass?

[Baldiewonkanobi]

Helloooooooo to the Wizzard of Oz, the Wunda from Down Unda. We will keep a watchful eye on you.

Baldie

[BuckSpin]

I'm in for the ride!

[yakabebe]

Originally Posted by OldManSkinny

So do you see yourself getting even leaner over the next few weeks? Are you going to be able to maintain the strict diet for that long without losing muscle mass?

Hell yeah!! I take your point (abd it IS a good one) about the risk of the diet vs loss of lean but at this point there really isnt any alternative.

The measure on the stage is leanness - I can afford to lose a bit of mass if, in so doing, it takes my condition to sliced.

From what I've learned over the years - particularly in the natural vs enhanced BBer - the product your bringing to the stage in terms of your physique, musculature, body fat and presentation - is in essence an ILLUSION of "big".

To someone who goes to a show say for the first time and watches the <80kg division ply their stuff - if you ask them - "Whatdya think those guys weigh?" - they are invariably shocked to the max!! Of the winners they say, "BUT they look so big!!!"

And if you are standing next to a guy who you are even a fair bit bigger than in terms of mass, but he is shredded and you aint - you're done - the judges move right on past you.

So whilst it seems its a sport that is going to reward the guy who builds the biggest body - the reality is - the standard being set and needing to be achieved is FAR FAR more about the level of body fat you bring with you.

On the very odd occasion when I get a bit down and struggle watching other guys who just need to stop fanging on pizzas and potatoes for a few weeks and get unbelievably lean and the "woe is me" mentality starts to creep on...I remind myself with the saying "Reality is as it is - not how you want it to be".

If you make the choice to go down this path - then it aint no use bitchin' and whining about how hard it is and all that. You either bring it or get out.

Later today is chest and arms plus cardio.

[yakabebe]

Chest and arms all done. Back which was murder yesterday settled pretty quickly and although there were a few twinges - proper form and care got me thru, no worries.

Chest:
4x10-12 Incline Bench Press
4x10-12 Seated Bench Press Machine
4x10-12 Inclined Dumbbell Flys
4xBW Dips to failure

Bi's & Tris's
4x10-12 Tricep Pushdown
4x10-12 Kneeling Tricep Extension on bench
4x10-12 Preacher Curls
4x10-12 Standing Barbell Curls
4xBW Chinups to failure

I am really feeling the need for carbs at the moment as its about 3 weeks since my last carb-induced leptin surge. (Sounds alot like a confessional intro..Forgive me, Father....

B/F all gets done again on Sat AM and hoping that the #'s and the pics reflect the effort

There is nothing worse - this close to an event - than adhering to the eating 1000% - giving all you got in the gym - working your ass off in the cardio - and coming in with a ZERO change after a week. Messes with yer head!

Sooooo...I'm really optimistic the #'s are good and the pics taken give me heart!

[jeffaus]

I'll be there at the state championships to cheer you on Bob and hopefully watch you take home the prize as its only 40 minutes from where I live. Looking forward to meeting you mate and attending my first BB championships (as a spectator of course).

[yakabebe]

Originally Posted by jeffaus

I'll be there at the state championships to cheer you on Bob and hopefully watch you take home the prize as its only 40 minutes from where I live. Looking forward to meeting you mate and attending my first BB championships (as a spectator of course).

Looking forward to it. Gold Coast is a hell of a place.

Its at the RSL at Southport. Big, big crowds! And its run like a machine so the competitors feel good and the crowd gets a good show.

You'll love it!

[stayfit2008]

Originally Posted by yakabebe

Hell yeah!! I take your point (abd it IS a good one) about the risk of the diet vs loss of lean but at this point there really isnt any alternative.

The measure on the stage is leanness - I can afford to lose a bit of mass if, in so doing, it takes my condition to sliced.

From what I've learned over the years - particularly in the natural vs enhanced BBer - the product your bringing to the stage in terms of your physique, musculature, body fat and presentation - is in essence an ILLUSION of "big".

To someone who goes to a show say for the first time and watches the <80kg division ply their stuff - if you ask them - "Whatdya think those guys weigh?" - they are invariably shocked to the max!! Of the winners they say, "BUT they look so big!!!"

And if you are standing next to a guy who you are even a fair bit bigger than in terms of mass, but he is shredded and you aint - you're done - the judges move right on past you.

So whilst it seems its a sport that is going to reward the guy who builds the biggest body - the reality is - the standard being set and needing to be achieved is FAR FAR more about the level of body fat you bring with you.

On the very odd occasion when I get a bit down and struggle watching other guys who just need to stop fanging on pizzas and potatoes for a few weeks and get unbelievably lean and the "woe is me" mentality starts to creep on...I remind myself with the saying "Reality is as it is - not how you want it to be".

If you make the choice to go down this path - then it aint no use bitchin' and whining about how hard it is and all that. You either bring it or get out.

Later today is chest and arms plus cardio.

Isn't this a fact! I am probably one of the skinniest BB'rs around here,..But I must be foolin someone,..Over in simplyshredded.com the were writing an article on mass,..and it featured my current profile pic! If they only knew how much I weigh,..hehe,..I think alot of it is in the propper posing as well!

*finally got to a thread early enough where I dont have to read 100's of pages first! subbed!

[stayfit2008]

Hey Bob,..looks like we will be competing along the same time frame. If ya get a chance,..I'll be posting my prep journal in the O35 Contest Prep,..oh,..oop's,..I mean in the Contest Prep Forum,..stop in from time to time. http://forum.bodybuilding.com/showth...hp?t=118604521

-Chris

[stayfit2008]

Journaling takes a bit of getting used to,..but you'll find your flow soon. The main focus is your training. Doing Great Mate!

[OldManSkinny]

Originally Posted by yakabebe

On the very odd occasion when I get a bit down and struggle watching other guys who just need to stop fanging on pizzas and potatoes for a few weeks and get unbelievably lean and the "woe is me" mentality starts to creep on...I remind myself with the saying "Reality is as it is - not how you want it to be".

If you make the choice to go down this path - then it aint no use bitchin' and whining about how hard it is and all that. You either bring it or get out.

Shredded over mass. That's what I've observed too. The trouble in my last show was standing there shredded but without the mass of the 40-year-old next to me. Hense the desire I have to keep the 160 pounds and STILL get lean. I think that has to be a slower process. We'll see on Sept. 17 when I take pics.

Speaking of pics. You mention progress pics. Have you been posting them?

[yakabebe]

Originally Posted by OldManSkinny

Shredded over mass. That's what I've observed too. The trouble in my last show was standing there shredded but without the mass of the 40-year-old next to me. Hense the desire I have to keep the 160 pounds and STILL get lean. I think that has to be a slower process. We'll see on Sept. 17 when I take pics.

Speaking of pics. You mention progress pics. Have you been posting them?

No I havent, OMS. My coach, who is a cranky little greek fella but knows his sht, has his own rather rigid approach to a few things and he says he wont show me the pics till we are 4 weeks out which is this weekend.

Post yours when ya get em.

LOL yea shredded over mass unless, of course, the guy next to ya is huge AND shredded - game over!!

[yakabebe]

Started my tanning process today.

I am a pretty dark sort of guy and tan really easily. Presently am using a solarium and doing the 7, 8, 9 and then 10" exposure. Twice a week for the next three weeks and my base tan will be good to go.

Some guys dont get a good enough base colour and use things like Equinox http://www.pke.com.au/ and then go on to then use Contest Colour finished off on the day with a Body Shimmer.
http://www.pke.com.au/bodyshimmer2.jpg

I find if I get dark enough before hand then I need maybe 3 coats of contest colour the night before - sleep on it - and the next AM - just need to have the Body Shimmer applied backstage.

Some guys look a bit orange if they don't get the right base colour going.

Today's programme calls for 2 sessions of cardio - 30" each - and some ab work.

[orca]

I'm along for the ride too!

[alkell]

In on the first page

Avi looks awesome mate.

How long have you been training for?

[yakabebe]

Originally Posted by alkell

In on the first page

Avi looks awesome mate.

How long have you been training for?

Hey Orca and Alkell - thanx for droppin' in

Alkell, to answer your query - in 2004 I was fat and really down on myself and a mate of mine suggested I motivate my ass and enter the Mens Health magazine's Body Transformation in '04. I did and after 12 weeks manage to do really well and won the >40's

Fact is me and the missus ended with a 1st class flight from Brisbane to Sydney then up to the Blue Mountains for a 5 day stay at a resort up there + a whole lot of fitness gear. Great prize.

Anyway...the guy who trained me for that felt I had some potential so he sort of pushed/ pulled me into competing and have done so since '05.

My fat photo is in my photo log....~~~~SHUDDER~~~~

[alkell]

Wow, that's an amazing transformation, good for you

That's one great mate you have there, he and yourself have changed your life dramatically. Prize sounds cool too

[OldManSkinny]

You asked me what I was doing for cardio. What are YOU doing for that hour a day?

I just like to have that sun beating down on me and seeing myself brown in the mirror, so I keep a tan most of the time. I've got my can of spray ready for the middle of Sept. For my contests I've gone to professional spray-on-tan place and like the results.

[yakabebe]

Originally Posted by OldManSkinny

You asked me what I was doing for cardio. What are YOU doing for that hour a day?

I just like to have that sun beating down on me and seeing myself brown in the mirror, so I keep a tan most of the time. I've got my can of spray ready for the middle of Sept. For my contests I've gone to professional spray-on-tan place and like the results.

My cardio varies. I try and keep my heartrate around the low 100's

Usually I'll do either 45-50" on a recumbent cycle or a sitting cycle.

Alternatively I'll do the same time on a treadmill with my speed varying upwards toward the 7km/h and play with the incline up to about a 4 on the machine

Or I might do 30 min on one or the other and then head over to the stepper and tack on another 15-20".

On the weekends I tend to do my cardio outside and go for a long 60-70 minute walk along the river.

[jeffaus]

Originally Posted by yakabebe

Looking forward to it. Gold Coast is a hell of a place.

Its at the RSL at Southport. Big, big crowds! And its run like a machine so the competitors feel good and the crowd gets a good show.

You'll love it!

You are right mate, Gold Coast is the playground of Aus. I know Im gonna love it, havent been to a BB event before and I know it will only inspire me further. Cant wait.

[OldManSkinny]

Originally Posted by yakabebe

My cardio varies. I try and keep my heartrate around the low 100's.

Interesting. Is that the target heartrate your coach suggests? I push for 120-135, which is, for me at 61, 75%-85% of maximum heart rate. They say that is the range where metabolism is triggered upward. There's a quick calculator at ExRx.net that helps figure Target Heart Rate from either your age or your resting heart rate.

[yakabebe]

Originally Posted by OldManSkinny

Interesting. Is that the target heartrate your coach suggests? I push for 120-135, which is, for me at 61, 75%-85% of maximum heart rate. They say that is the range where metabolism is triggered upward. There's a quick calculator at ExRx.net that helps figure Target Heart Rate from either your age or your resting heart rate.

Just got back from hospital where my son was in ER then Surgical for something called Quinsy. Huh?? Turns out its a peritonsillar abscess and he was in danger of aspirating the pus. He looked like death warmed up early this PM but seems to be responding well to the treatment.

OMS - for the life of me, I cannot get my h/r into such a high zone for any longer than a burst effort. Ie if I'm on the treadmill - if I set it at the fastest my little legs can go - and hold that pace - I'm at about 105/106. Thats it.

If I then increase the incline, the speed drops back a tad but the h/r remains in the low 100's.

I'm not sure whats up with my h/r. I have a crazy low h/r. When I wake up the thing is about 40-42. Sitting around at work it might be in the low to mid 50's. Whilst I've sort of thought this low resting h/r was a measure of fitness in a good sort of way - stuffed if I know why I can seem to get it high and sustain it. Also did triathalon for many years and maintained a steady high level effort but again not at great speed.

Having said that and I keep reading conflicting views - the "zone" I'm trying to remain in is at about the 60% range as that may be targetting fat metabolism better. Like I said there is sooooo much info out there - who knows the real deal.

I would like to do HIIT but my hamstring which I suffered a Grade 3 tear last year is still a bit rooted and I have pain in each and every stride if I try and push a running pace.

I've gone to the track and done 200m "sprints" (hardly sprints - really more a rapid jog) and like I said, each stride hurts ALOT. So I'm not doing that any more

Anyone else have any ideas? All a bit of a mystery to me.

Off to the gym for legs

And bodyfat #'s. I can see a huge difference from last week so the #'s really are incidental - but I am a bit obsessed on them Strange, hey?

Been promised my pics so I'll post em.....

[yakabebe]

The mental "ups and downs" of preparation.....the swings between despair, despondency and fatigue and elation optimism & euphoria and all....on the basis of....nothing, really. Nuts. Mind you, pretty low cals, no carbs and life's stressors don't help either. Anyone heading down this road just has to accept this, roll with the punches and push through.

Believe me - I ain't whinging - I'm just chronicling whats going on.

B/F measurements have come in better than I had hoped! 3-site measure is now 7.5mm and the rear position, which is my weakness, has gone down to 9mm (from 17mm about a month ago)

Body weight down from 84.4kg last week to 82.4 this week

All sorts of striations now starting to appear. With 4 weeks to the State and then another 4 to the Nationals I am feeling soooooo much better than I was a few weeks ago.

AND....after a month.....I get a carb load!!!!!! Get to have my steak and THEN a bowl of pasta and a banana. Leptin hit coming and I wanna see that kick in some extra fat burn.

Today was legs. Lactic acid is my friend....

Superset everything - high volume and with a weight that I can squeeze out the last couple. Funny thing is the weight being used hasn't dropped appreciably over the past month so its likely the retention of lean mass and with a fat loss is what's been going on.

If so...its the perfect rundown. Last thing you want to do is spend all year building up the lean only to strip IT off as you lean off. The secret, I rekon, is to stay leaner during the bulking phase.

4x12 Leg Press
w/ 10x alt one leg squats

4x12 Dbell Squat
w/4x10 Lunges

4x12 Leg Curls
w/4x12 reverse lunges

4x10 Hack squat
w/4x10 Burpees

Absolutely positively, without a shadow of a doubt.....rooted.......

Get my cardio done tonight.

[alkell]

Originally Posted by yakabebe

.....rooted.......

Lol, translation, Aussie term for totally knackered, I mean tired

Sounds like your diet is coming along well, 7.5-9mm is fantastic

[Baldiewonkanobi]

Lactic Acid is your friend? I thought Gibson killed him off early in Mad Max.

Pics...hell yes...we want pics.
Give us your recepie for a famous Austrailian pasta. Steak we Yanks understand. Banana?? How about a tub of banana ice cream....it is a one meal load after all...make it count.

Baldie

[yakabebe]

Originally Posted by Baldiewonkanobi

Lactic Acid is your friend? I thought Gibson killed him off early in Mad Max.

Pics...hell yes...we want pics.
Give us your recepie for a famous Austrailian pasta. Steak we Yanks understand. Banana?? How about a tub of banana ice cream....it is a one meal load after all...make it count.

Baldie

Hahaha - good one on Gibbo!
Heres the recent pics on Saturday. with really 8 weeks to my main go - I'm feeling my goal to be sliced by end October is absolutely in my reach and after all - it IS NON NEGOTIABLE.



Had that carb load, Baldie but it wasnt the megafeast you had anticipated for me. Had my protein source, of course- a nice steak and garlic bread followed by a smallish bowl of pasta and topped off with a banana. Oh...and a glass of a fine Australian Cabernet Merlot.

Noticed as per usual - slept like a log! No toilet breaks during the night either as the carbs did their thing with the water. As we all can swear to - high protein + low carbs + H2O = YoYo syndrome at night.

Abs and cardio today and looking forward to next week with great anticipation!!!

BTW - boy out of hospital. They held him another night as his blood work want up to scratch.

NOTE - how do you post pics without the big gap between them. Or side by side?