Zcholla- 20 weeks to Glory

[zcholla]

Hey all I'm Starting my cut now at about 20 weeks out from the NANBF Southern States Classic on April 24 2010. I have the opportunity to work with Brian Whitacre for my diet and posing. So stay Tuned and watch me get Freaky Lean. It is my goal to come into this show as conditioned as possible. If I am beat this year it will not be because I was outworked.
I will not be listing my nutritional and workout logs but will give summaries as weeks go by and will update photos regularly. I plan on competing throughout the summer of 2010.

STAY TUNED

Current Weight 195lbs. 10.5% BF (calipers)
Hoping to weight around 170 at Contest and sub 5% BF ...........Will Post more Pictures on Monday in Mandatory poses.

[RichKnapp]

Cool, I'll be lurking. LOL

[zcholla]

Heres basically all symmetry and mandatory round.

[zcholla]

Continued

[RichKnapp]

Good round of pics. ^5

[mivi320]

What is your weight at right now?

Already relatively lean, in for the ride!

[Agostage]

Great starting point for sure

[zcholla]

What is your weight at right now?

Already relatively lean, in for the ride!

right now I am between 192-194, I think I will get between 165-170 but ill let the mirror decide, not the scale.

Great starting point for sure

Thanks I had a pretty strong off-season bulk and feel pretty good going into this cut.

[zcholla]

As far as my workouts go i will be alternating Power/hypertrophy weekly. This week is power.
it will go something like this

Legs
upper-Back/bi's
Chest/ tri
Lower back/ core
Legs
OFF
My diet will consist of Carb Cycling and maintaing my Macro nutrient profile for the proper days. Proteins will consistently be between 200-225. Fats ill be between 35-50. Carbs will be 100-low, 150-Med, 200-high. This will consistently take me from between 1800-2100 Kcal daily. And i will adjust when needed as time goes by. The Difference in my cut this year from last year will mainly be the incorporation of more cardio, because i seem to be a hard loser I will start with 2-3 days/week for the first 7 weeks then go 3-5 for the second 7 weeks and finish at 6-7 days for the final 6 weeks of prep.

Feel free to critique as needed.

[WhiteFiberz]

subbed.

your legs are gonna look sick dude!

[zcholla]

Thought I would toss in a picture of the Calves. Impulse picture taken while watching TV lol.

[tobelatking]

Good luck with the contest. I will be watching your progress.

[zcholla]

Well i woke up feeling Great today. Maybe its because I know its a high calorie day and I love doing DL's and Back. Or maybe its just because i thought i looked significantly leaner in the mirror this morning. Whatever it was I know im going to KILL IT in the gym today and come home Satisfyingly spent.
The one thing to complain about is that My Lemonade Xtend does not mix well and i bought the 90 serving container so im going to have gritty xtend for like the next month. But It aint gonna hold me down.

129 DAYS TILL THE STAGE!!!

[zcholla]

Had a good week and feel like the diet is going pretty well. I will post some more pics shortly after christmas/ new years

[Blazed]

In for this!!!

Looking pretty good for 20 weeks out!!

[Barn01]

The one thing to complain about is that My Lemonade Xtend does not mix well and i bought the 90 serving container so im going to have gritty xtend for like the next month.

Ya my last 2 tubs of watermelon have the same floaty bits. I just shake it up in a 500ml water bottle and tell everyone it's one of those Christmas snow flake ornaments

[zcholla]

Ya my last 2 tubs of watermelon have the same floaty bits. I just shake it up in a 500ml water bottle and tell everyone it's one of those Christmas snow flake ornaments

This is the only tub i have had a problem with. The last 3 tubs i used were all grape and they all mixed fine. But im not too upset about it. It still tastes great if you dont mind the gritty texture at the top. Im going with the blue raspberry next i think. I really like the variety pack because i like a change, but i cant stand the orange so its a whole tub going to waste.

[zcholla]

In for this!!!

Looking pretty good for 20 weeks out!!

Thanks man glad to have you in this one.

[zcholla]

Ok well I wont be keeping a daily log of my diet but I will list it just to give some insight on what it is Im doing. Its fairly plain and very consistent, and its really strict I dont have "refeed" days where I binge.

Fats = 35-50g/day
Carbs = 100-low, 150-175-med, 200-250-high
protein = 200+/day

Carb sources = Rice(favorite), oats, beans, grits
Protein sources = Chicken, tilapia(favorite), tuna, Lean ground beef, Whey
Fat sources = almonds(favorite), natural pb, EFA,

[Blazed]

Seems like fairly low cals out of the gate.

Did you hire Brian for your prep? I'm really looking forward to seeing your progress this time around. I have an overwhelming feeling that you will come in peeled!!

[zcholla]

Seems like fairly low cals out of the gate.

Did you hire Brian for your prep? I'm really looking forward to seeing your progress this time around. I have an overwhelming feeling that you will come in peeled!!

My Cals are sort of low. I just didnt get as lean last season so im kind of paranoid. And yes I am determined to get "peeled" "diced" "Shredded" etc........with over 4 months to go i still cant wait.

Brian is actually a Professor at Oklahoma State and is involved with the OSU weightlifting club. He makes himself available to those of us who choose to compete. He doesn't do our contest preps, he just gives us what we need to do it ourselves. The one real awesome thing is that he meets with everyone once a week during the spring to go over posing and give suggestions. Its a very valuable Asset I do not take for granted.

[Blazed]

That is a fantastic opportunity indeed!!! Use it to your full advatange. Brian is an awesome guy.

[zcholla]

Well Today was Christmas day and it just so happened to be a white christmas. We got 10 inches of snow overnight to make a very white Christmas indeed. No workout today. I had my one and only cheat meal for my prep tonight. It was a 4 course meal at a very uptown restaurant called Mcgills at the Hard Rock Hotel and Casino in Tulsa. I had oyesters, soup, A Seafood Explosion Pasta(shrimp, lobster, calamari oysters and clams), and a White chocolate Mousse with strawberry and dark chocolate swirls. It was pretty awesome and totally a great choice for my only cheat meal.

That being said and done. I now Have 17 weeks from this saturday to finish my prep for my first show. Tomorrow it will be back to work as usual and for the next 4 months I will be a waking talking example of a bodybuilder in prep. I plan on getting up tomorrow and doing a moring cardio followed by an afternoon lift which will be shoulders/traps/calves. I will most likely keep it to a medium carb day and hopefully avoid a large bloat. 119 days till SHOWTIME. BRING IT ON.

[zcholla]

Well im finally home from a 3 week stay at my parents house in my hometown. It was a good Vacation but im so glad to be home and back to my own gym, and a less monotonous diet. I was basically just eating the same things like rice/oats, chicken/beef because it was just more convenient for everyone shring a kitchen and counter/fridge space. I did lose about 4lbs while i was gone so thats good. More pics coming tomorrow. DEADS tonight!!!

[zcholla]

Basic Round of Symmetry and Mandatory

[zcholla]

Basic round of Symmetry and Mandatory

[uSo02uSo]

Basic round of Symmetry and Mandatory

How's training going? Progress pics look good. I'm looking forward to the Southern States Classic. Are you competing in open or novice? Can you cross over if you do novice?

[zcholla]

How's training going? Progress pics look good. I'm looking forward to the Southern States Classic. Are you competing in open or novice? Can you cross over if you do novice?

Thanks, Training is going pretty well. The diet has been fairly easy and i have seen good results so far. Im really looking forward to the SSC too and will be competing in the Open class. I did novice last year and took 5 out of 8. I was a little dissapointed, but this year will be different. I will be satisfied with a top 3 in my open class, but I'm going for the Win. at the Souther states you can not cross over from open to novice.

[uSo02uSo]

Thanks, Training is going pretty well. The diet has been fairly easy and i have seen good results so far. Im really looking forward to the SSC too and will be competing in the Open class. I did novice last year and took 5 out of 8. I was a little dissapointed, but this year will be different. I will be satisfied with a top 3 in my open class, but I'm going for the Win. at the Souther states you can not cross over from open to novice.

Oh my sister said that she knows you. Her name is Brittney. There are a couple of guys here in Tulsa that are going to be competing in the open class. One competed a couple of years ago. Jeff is his name. He went to OSU

[Slovation]

The only suggestions I have for ur posing is to make sure u look in the direction your body is facing during your side relaxed and maybe bring the chest up more during the side chest shot. Other than that lookin good!