My 12 week Pre-contest results

[joshflaig]

Before: April 2010
After: July 2010

This is my First contest, 20 years old... before weight is about 185, after weight is 162.

commments, suggestions, everything is appreciated... also my contest is Next weekend... July 31st ... any advice on peaking would be greatly appreciated.. THX!

Editing... inserting Diet/routine...

Diet for 12 week precontest:

Upon waking: 2 scoops protein, banana , .5-1 cup blueberries, enough water for blender to function..... Key here is to switch your body out of its catabolic phase into an anabolic phase... good whey protein for fast absorption... and some fruit (carbs) to spike those insulin levels to stop from eatting up hard earned muscle.

Personally I enjoy working out in the morning so my next meal would be my pre-workout meal (try and get that in roughly 1.5-2hrs before training)... 9 eggs (7whites 2whole), 1/2 cup oatmeal in water or 2 slices of whole wheat toast (hold the butter/jelly). The key here is to get quality protein and carbs in before training as to supply ur body with enough energy to power through a strong workout.

post-workout: 2 scoops whey + 2 tablespoons of honey.... dont mix them lol its not good... just eat the honey raw... its actually kind of a treat considering you wont be cheating during contest prep... I use the honey post workout because i am a firm believer in taking carbs with protein (during the post-workout window)... protein molecules are extremely big on a cellular level... so the carbs aid in getting those protein molecules into the muscle faster to halt catabolism...

from here (after my daily workout) I will eat every 2-3 hours ... meals will be one of...

Protein:
Boiled chicken
tuna
lean ground turkey (93/7)
egg (go with a 3/1 or 4/1 "white/yoke" ratio)

Fat:
extra virgin olive oil
30g walnut/almond

veggi:
broccoli
asparagus
Spinach

Generally I go with the leaner meats in the evening (chicken/tuna) and the turkey meat with lunch.... try to choose a Protein and 1 of the other 2.... either a fat or a veggi... if u need some olive oil on the asparagus/broccoli thats fine but be moderate with it...

Before bed: I eat 1-2 cups cottage cheese(1%) depending on 2 things.... 1: If my last meal was relativly recent I will go with 1cup.... 2: If i need to make up for calories ill eat a little extra cottage cheese, 2 cups .... i also like to throw in a few walnuts in here for fat to slow down the digestion while sleeping... small handful (15-20g)

Important Note.... When you eat what you eat....(hope i didint lose you there)... is just as important as what it is your eatting.... carbs should be consumed at 3 different times during the day... 1: upon waking..... 2: pre-workout.... 3:Post-workout.... other then those 3 times you should not be consuming carbs unless its the veggies listed above... cant afford the insulin spike :/ .... and on that note.... when consuming your carbs try to keep fat consumption to a minimum... when insulin levels are high fat oxidizes into to adipose tissue(fat cells) more easily...

My training Split was as follows:
Monday: Chest/abs/cardio
Tuesday:Back/cardio
Wednesday:Legs/calves/light cooldown on stationary
Thursday:Shoulders/Traps/cardio
Friday:Bi/Tri/abs/cardio
Saturday:Rest
Sunday:Rest

Cardio = 30 mins low intensity

Hope this helps, if not let me know and ill try and answer any other questions.

Thanks
Josh Flaig

[Tousif24]

Awesome dude. good luck!

[superman02345]

dude looking great. how much bf did you drop?....diet and routine please

[ilanlp14]

Wow very impressive

[RAP214]

Looking very solid man. Pls enlighten us with your diet and routine. Incredible change for 12 weeks!

[lookingtolosefa]

You did great for 12-week and good luck on your competition. I would like to know your diet and routine as well.

[UTGTi]

holy ****, front quad view looks huge! amazing work...envious

[zbert]

you have really made some great progress man and you still have time to shed up some more. keep after that diet and training man, you will be fine bruh.

what are you planning on doing for your peak week?

[Whatthedeuce]

I would like to know your diet and routine as well.

Me too.
You and I are the same height almost exactly the same build. And I am currently at the same weight/bf as you were in the before picture.

[graysilv]

impressive,... what was your diet like?

[joshflaig]

dude looking great. how much bf did you drop?....diet and routine please

I dropped about 4% bf i beleive... i have a caliper that i use but im not sure accurate it is... i started roughly 9% and coming in around 4.5-5% now.... will post diet and split ASAP

[joshflaig]

you have really made some great progress man and you still have time to shed up some more. keep after that diet and training man, you will be fine bruh.

what are you planning on doing for your peak week?

sunday night im going to recarb... not overly though... go up to about 175g carbs.... monday-thursday decrease carbs by 20-30g working down from 120g .... im going to keep water relativly constant except for on showday.. only gonna drink enough to quench thirst.... friday night ill have a snickers or something to that effect... so simple carbs to help start my re-carb coming saturday morning... saturday ill rise w/ a protein shake and a banana... then every 2 hours until prejudging ill have 30-40g carbs with a few bites of chicken/tuna .... 2 hours before prejudging ill make a protein shake composed of roughly 40g protein 50g carbs... sip gatorade 30 min before i step on stage.....

[joshflaig]

Diet for 12 week precontest:

Upon waking: 2 scoops protein, banana , .5-1 cup blueberries, enough water for blender to function..... Key here is to switch your body out of its catabolic phase into an anabolic phase... good whey protein for fast absorption... and some fruit (carbs) to spike those insulin levels to stop from eatting up hard earned muscle.

Personally I enjoy working out in the morning so my next meal would be my pre-workout meal (try and get that in roughly 1.5-2hrs before training)... 9 eggs (7whites 2whole), 1/2 cup oatmeal in water or 2 slices of whole wheat toast (hold the butter/jelly). The key here is to get quality protein and carbs in before training as to supply ur body with enough energy to power through a strong workout.

post-workout: 2 scoops whey + 2 tablespoons of honey.... dont mix them lol its not good... just eat the honey raw... its actually kind of a treat considering you wont be cheating during contest prep... I use the honey post workout because i am a firm believer in taking carbs with protein (during the post-workout window)... protein molecules are extremely big on a cellular level... so the carbs aid in getting those protein molecules into the muscle faster to halt catabolism...

from here (after my daily workout) I will eat every 2-3 hours ... meals will be one of...

Protein:
Boiled chicken
tuna
lean ground turkey (93/7)
egg (go with a 3/1 or 4/1 "white/yoke" ratio)

Fat:
extra virgin olive oil
30g walnut/almond

veggi:
broccoli
asparagus
Spinach

Generally I go with the leaner meats in the evening (chicken/tuna) and the turkey meat with lunch.... try to choose a Protein and 1 of the other 2.... either a fat or a veggi... if u need some olive oil on the asparagus/broccoli thats fine but be moderate with it...

Before bed: I eat 1-2 cups cottage cheese(1%) depending on 2 things.... 1: If my last meal was relativly recent I will go with 1cup.... 2: If i need to make up for calories ill eat a little extra cottage cheese, 2 cups .... i also like to throw in a few walnuts in here for fat to slow down the digestion while sleeping... small handful (15-20g)

Important Note.... When you eat what you eat....(hope i didint lose you there)... is just as important as what it is your eatting.... carbs should be consumed at 3 different times during the day... 1: upon waking..... 2: pre-workout.... 3:Post-workout.... other then those 3 times you should not be consuming carbs unless its the veggies listed above... cant afford the insulin spike :/ .... and on that note.... when consuming your carbs try to keep fat consumption to a minimum... when insulin levels are high fat oxidizes into to adipose tissue(fat cells) more easily...

My training Split was as follows:
Monday: Chest/abs/cardio
Tuesday:Back/cardio
Wednesday:Legs/calves/light cooldown on stationary
Thursday:Shoulders/Traps/cardio
Friday:Bi/Tri/abs/cardio
Saturday:Rest
Sunday:Rest

Cardio = 30 mins low intensity

Hope this helps, if not let me know and ill try and answer any other questions.

Thanks
Josh Flaig

[mr06evo]

Looking good, now you just need some color so we can really see the definition.

[joshflaig]

Looking good, now you just need some color so we can really see the definition.

Spray Tan already scheduled and thanks!

[gusg]

Diet for 12 week precontest:

Upon waking: 2 scoops protein, banana , .5-1 cup blueberries, enough water for blender to function..... Key here is to switch your body out of its catabolic phase into an anabolic phase... good whey protein for fast absorption... and some fruit (carbs) to spike those insulin levels to stop from eatting up hard earned muscle.

Personally I enjoy working out in the morning so my next meal would be my pre-workout meal (try and get that in roughly 1.5-2hrs before training)... 9 eggs (7whites 2whole), 1/2 cup oatmeal in water or 2 slices of whole wheat toast (hold the butter/jelly). The key here is to get quality protein and carbs in before training as to supply ur body with enough energy to power through a strong workout.

post-workout: 2 scoops whey + 2 tablespoons of honey.... dont mix them lol its not good... just eat the honey raw... its actually kind of a treat considering you wont be cheating during contest prep... I use the honey post workout because i am a firm believer in taking carbs with protein (during the post-workout window)... protein molecules are extremely big on a cellular level... so the carbs aid in getting those protein molecules into the muscle faster to halt catabolism...

from here (after my daily workout) I will eat every 2-3 hours ... meals will be one of...

Protein:
Boiled chicken
tuna
lean ground turkey (93/7)
egg (go with a 3/1 or 4/1 "white/yoke" ratio)

Fat:
extra virgin olive oil
30g walnut/almond

veggi:
broccoli
asparagus
Spinach

Generally I go with the leaner meats in the evening (chicken/tuna) and the turkey meat with lunch.... try to choose a Protein and 1 of the other 2.... either a fat or a veggi... if u need some olive oil on the asparagus/broccoli thats fine but be moderate with it...

Before bed: I eat 1-2 cups cottage cheese(1%) depending on 2 things.... 1: If my last meal was relativly recent I will go with 1cup.... 2: If i need to make up for calories ill eat a little extra cottage cheese, 2 cups .... i also like to throw in a few walnuts in here for fat to slow down the digestion while sleeping... small handful (15-20g)

Important Note.... When you eat what you eat....(hope i didint lose you there)... is just as important as what it is your eatting.... carbs should be consumed at 3 different times during the day... 1: upon waking..... 2: pre-workout.... 3:Post-workout.... other then those 3 times you should not be consuming carbs unless its the veggies listed above... cant afford the insulin spike :/ .... and on that note.... when consuming your carbs try to keep fat consumption to a minimum... when insulin levels are high fat oxidizes into to adipose tissue(fat cells) more easily...

My training Split was as follows:
Monday: Chest/abs/cardio
Tuesday:Back/cardio
Wednesday:Legs/calves/light cooldown on stationary
Thursday:Shoulders/Traps/cardio
Friday:Bi/Tri/abs/cardio
Saturday:Rest
Sunday:Rest

Cardio = 30 mins low intensity

Hope this helps, if not let me know and ill try and answer any other questions.

Thanks
Josh Flaig

Congratulations! and thank you for the detailed info on your diet...very helpful!

[IrishPilot]

Whats your current calorie intake and macro breakdown? Well done bud.

[joshflaig]

Whats your current calorie intake and macro breakdown? Well done bud.

I Like to let my cardio do most of the work... that way i can continue to eat enough to keep me from being a complete @** to people lol... Im at about 2500 a day.... 275-320g Protein, 100-150g Carbs, 80-100g Fat

[ttran]

just wondering, but did you have a little gyno before? your nipples don't look as puffy after the cut.

good job

[joshflaig]

just wondering, but did you have a little gyno before? your nipples don't look as puffy after the cut.

good job

I dont think so.... dont know what gyno is so hard to say >< sorry...

[Pseller]

Should've posted more photos so we can see what you're up to.

[Goshmann]

Nice, gj!