It's 11:45 P.M. on August 24th. The show is November 13th, I'm 11 weeks and 3 days away from the stage. This is my first show that I'm training for and I'm really anticipating it. I'm putting forth my best despite a rigorous course schedule (being a chemistry major at a science school does get hard now and then). Currently at 168 pounds at 7.5% bodyfat. Got there by eating 7 clean meals a day at 2.5-3 hours apart. Had clean starchy carbs at each meal and fat was somewhat unmonitored. Now I'm still at 7 meals a day, but only 3 contain carbs (breakfast, pre and post workout) for a total of 120 grams. Using green beans, lettuce, and spinach as my fillers. I just made a meal spreadsheet to track my numbers. I am going for 12-13 calories per pound with 50% protein, 30% fat, 20% carbs.
Lifting schedule will be
Monday-Quads, hamstrings, abs
Tuesday-chest and back
Thursday-Shoulders Traps, Calves
Friday-Arms and Abs
I'll have the spreadsheet attached separately for my own convenience to save time from typing
Cardio will start Saturday September 4th and cardio days up until 6 weeks out will be Saturday, Sunday, Wednesday. Cardio will be 3 MPH walking on incline set to 15.0 for 20 minutes for the first 3 weeks, then moved to 30.
I plan on uploading my diet (everything from foods, portions, macros) and lifting and cardio data here. Weekly picture updates should be on my bodyspace as well.
Feel free to post motivation and critique as I need both.
Every day I take Animal Pak upon waking up, NOW Beta-Alanine 6 grams a day (2 grams pre, then 1 gram at breakfast, meal 3, post workout, and before bed), 5 grams of Dymatize micronized creatine pre workout and post workout, and Animal PM half an hour before meal 7. Animal Omega is counted in one of my meals. As a general note, I don't count my greens into my macros. My diet is attached, and below are some comments about it
Diet felt pretty good today. Got into a rush to make it to my Lab Prep TA training so I quickly added two whole eggs to the 4 oz. of ground turkey I had not thinking of my fat count for the rest of the day. I had a little more fat than I had intended but my total calories came out to ballpark of 2200. I'm shooting for about 2150 give or take.
And my lifting Data is attached as well. If there is an 's after the number, that means I used a pair of the dumbbells. Example, shoulder press I have 80's meaning I used an 80lb dumbbell in each hand for a total of 160 pounds (don't want to look like I'm using light weights). All of my lifts felt pretty solid. A few cheat reps towards the end of my 3rd set on a few exercises, but form was good, felt a good pump and overall had a good workout. I've been having a soreness in my right shoulder the past few days, I think I slept on it weird the other night but it's not debilitating in anyway (as of now at least). I also noticed I'm mentally tired due to carb restriction, hopefully I adapt but on a positive note I sleep really heavy thanks to it. Will continue to post one day at a time. Thanks for reading
Yesterday was 8-26-10. The data for my lifting and my diet are attached. I relied on an extra shake and tbsp of natural peanut butter since I was seeing a movie and can't easily sneak a whole food meal in my girlfriend's purse. Other than that not a bad day since I was under 2200 calories. Lifting felt pretty solid. I went a little heavier on barbell curls (95 pounds) to switch things up a bit. Tried doing a 4x6 at that weight, last set ended up at 4 reps, but I'm not disappointed. I didn't sleep as well as I normally did. I was staying over my girlfriend's and her living room couch was much warmer than my apartment where my bed is right next to the air conditioner which is set at a constant 66 degrees. Overall, not a bad day. Thank you to the people that opened up my previously attached data as well, means a lot to me.
-Mike
Haven't updated this in a week or so since hardly anyone is viewing it. I actually want to remove the thread but I can't find the option for it. For anyone actually viewing this and wanting to follow my progress, just check my bodyspace for any updates. Thanks
-Mike
Changed my mind. Figured I'd update this with any changes to my meals and if weights changed up from any of my workouts. I got my food scale in my apartment today! Also created a fitday account so I can accurately calculate calories in my steaks. Diets been pretty solid since my last data sheet post. I've been 2200 calories or a few less each day with one exception. Last night my natural peanut butter jar was almost empty, so instead of the 1 TBSP I have before bed, I had about 2-2.5 = / no serious regrets though considering crazy richard's natural peanut butter is incredible. Will keep posting for anyone that reads.
-Mike
no reason to stop keeping a journal just because nobody seems to be reading it... it should be for you to keep track rather than everyone else...
good luck with everything!
This.
I am an optimist, it does not seem to be of much use being anything else.
I take my life one day at a time.
Follow me on my contest prep:
http://forum.bodybuilding.com/showthread.php?t=127340653
Thanks guys. Can anyone tell me if I'm too cut up for 9 weeks out? I'm at 165 with about 6-7 percent body fat measured by a 3 site caliper and chart. Taking an average of 2200 calories a day. Need opinions and possible fixes.
Location: Charlotte, North Carolina, United States
Age: 29
Stats: 6'1", 196 lbs
Posts: 7,332
BodyPoints: 1741
Rep Power: 2707
Originally Posted by proud_polack
Thanks guys. Can anyone tell me if I'm too cut up for 9 weeks out? I'm at 165 with about 6-7 percent body fat measured by a 3 site caliper and chart. Taking an average of 2200 calories a day. Need opinions and possible fixes.
Pictures are worth a 1000 3-site caliper tests.....
New log: http://forum.bodybuilding.com/showthread.php?t=144101461
Best meet lifts: 400/280/525 @ 191
Best gym lifts: 375/275/500 @ 192
Pictures are worth a 1000 3-site caliper tests.....
Very true. Will take some ASAP, note that I'm pretty white (worked outdoors setting up party tents for my cousin's business until july, then in a research lab until now so all my tan is gone). So I'll try to get the best lighting and show as much definition as I can.
OK so am I too cut for 9 weeks out? Show is November 13th and I'm worried if I'm going to loss lean mass or not. Here's the links http://bodyspace.bodybuilding.com/im...1eb36v746.jpeg
and http://bodyspace.bodybuilding.com/pr...n=progresspics (Look at the after picture in the small format, the picture quality isn't great in large format). Any thoughts on being "too cut" for 9 weeks out? Other than that today was kinda hard. I was mentally tired after 5 o clock despite a 2/3 cup bowl of oatmeal at that time.... Considering breaking up my oatmeal into 4 1/2 cup servings so I feel a little less tired. 1/2 cup at breakfast, 1/2 cup meal 2 or 3, then 1/2 cup pre workout, 1/2 cup post workout. Currently I'm doing 2/3 cup breakfast, 2/3 cup pre workout, 2/3 cup post workout. So either way it's 2 cups total, just the frequency changes. Any ideas?
Anyone have thoughts if I'm "too cut" for 9 weeks out? Links to pictures are in my previous post. Anyways today's stuff.
Acetyl l-carnitine came in today. I plan on taking it more for mental alertness rather than fat loss. Since I think I might be "too cut" for 9 weeks out, I decided to order Gaspari Size On pre-contest. Hopefully the intra workout drink should help preserve my mass a bit. Almost seems like supplement overload with Animal Pak, Animal Omega, Gaspari Myofusion, ON casein, beta-alanine, micronized creatine, acetyl l-carnitine, Gaspari Size On, and Animal PM... Preserving my lean mass is costing me a lot these next few weeks = /
Didn't notice much difference in terms of mental clarity today with the oatmeal shift (2 cups spread out in 4 meals at 1/2 cut servings versus the original 2 cups in three 2/3 cup servings). Definitely going to keep doing it that way most days considering the amount of walking to and from class and my apartment.
Shoulders/Traps/Calves went pretty well today too, only thing I noticed was inconsistency in my reps on shoulder press. 80 pound dumbells for 9,8,6. Wasn't too pleased with that, might attempt a 3x8 at the same weight next week. Guess that's everything. Opinions, thoughts, critique always welcome. Thanks
-Mike
My friend Andrew got me thinking today about switching up some of my numbers. 40% protein, 30% fat, 30% carb. 2200 calories. So my fat intake isn't changing at all, protein is decreasing, and carbs are increasing. This might be ideal for me since my body seems to be lacking fuel (and my kidneys can get a break too). Will try that and post my thoughts. Still have plenty of time to experiment given my current stats and the fact that I'm 9 weeks out. Let you guys know
On lifting for today, arms felt great. Good solid pumps, heavy weight and fairly consistent reps. That's it for today
I wouldn't worry about being to cut up for 9 wks out. In my opinion there is no way you are 6% already. You need to test a 9 site if your gonna do the calipers. Its way more accurate than a 3 site. On a 9 site you are probably closer to 10. Just keep doing what your doing grinding away and get as SHREDDED as possible.
I wouldn't worry about being to cut up for 9 wks out. In my opinion there is no way you are 6% already. You need to test a 9 site if your gonna do the calipers. Its way more accurate than a 3 site. On a 9 site you are probably closer to 10. Just keep doing what your doing grinding away and get as SHREDDED as possible.
Checked it on a 3 and a 7 site measurement. 3 site came out at 6% and 7 site measurement came out at 6.22%. Bear in mind I was at roughly 7.5% (measured by the same methods) before I started my calorie restricted diet at 12 weeks out (Was eating 2500-3000 clean calories before 12 weeks out). My pictures are pretty low quality in terms of lighting, resolution, and my skin tone (I've been working in a lab since July so I lost mostly all my tan). Still, I'm going to get a Bod Pod composition test at my university (free for students!!). I'll let you know the results once I get them. Like I said in my previous post, I'm switching up my macros too. Going to try 40% protein, 30% fat, 30% carb at 2200 calories still. I'll keep everything posted.
Last edited by proud_polack; 09-10-2010 at 09:26 AM.
Reason: accidentally typed 3500 instead of 3000 calories
Things have been alright the past two days with the updated diet. So 220 grams protein, 160 grams carb, and 75 fat seems to work pretty well. I have five carb meals, my last at 7:30 which is post workout. Definitely more alert for the majority of the day, can't wait to see how it plays out tomorrow with legs. I also hit the tanning bed today to start building a solid base. Was in for six minutes and felt pretty good. 9 weeks left till the stage, can't wait.
Checked it on a 3 and a 7 site measurement. 3 site came out at 6% and 7 site measurement came out at 6.22%. Bear in mind I was at roughly 7.5% (measured by the same methods) before I started my calorie restricted diet at 12 weeks out (Was eating 2500-3000 clean calories before 12 weeks out). My pictures are pretty low quality in terms of lighting, resolution, and my skin tone (I've been working in a lab since July so I lost mostly all my tan). Still, I'm going to get a Bod Pod composition test at my university (free for students!!). I'll let you know the results once I get them. Like I said in my previous post, I'm switching up my macros too. Going to try 40% protein, 30% fat, 30% carb at 2200 calories still. I'll keep everything posted.
calipers are almost always very generous, usually by about 3%. So if it says your 6% then your usually 9%. When i was 8% it was telling me i was really 5. You notice this when you actually get down to 5-6% because it will say 3% and you'll be like "not possible, that makes no sense, where are my striations then!?" lol
"All men dream: but not equally. Those who dream by night in the dusty recesses of their minds wake in the day to find that it was vanity: but the dreamers of the day are dangerous men, for they may act out their dream with open eyes, to make it possible."
Seven Pillars of Wisdom, Lawrence of Arabia
calipers are almost always very generous, usually by about 3%. So if it says your 6% then your usually 9%. When i was 8% it was telling me i was really 5. You notice this when you actually get down to 5-6% because it will say 3% and you'll be like "not possible, that makes no sense, where are my striations then!?" lol
Damn, 3% would make a huge difference, especially in single digit body fat. My university offers free Bod Pod composition tests. They're very accurate (the woman who performs the testing says near 100% so I'm hoping she's right) so I'll post up as soon as I get it done. Hopefully sometime this week.
Decided to switch up my lifting routine a bit. I do all the same lifts, but spread out throughout the week. So I have a full body routine wendesday, friday, and sunday. My routine is attached. It's 3 sets per body part per workout and I'll probably vary the rep range for each lift depending how I'm feeling that day. Noticed a huge difference in my incline cable flys today. 60 pounds each side for a 3x8 felt like nothing at all this time. Normally my chest is already worked a bit from bench, but since I had no other chest lifts today, my flys were much better. Well anyone who's interested in my full routine, check the attachment.
Woke up this morning without much soreness. Definitely how I wanted to feel. Last night my muscles got a pretty good pump and workout all over, and next day feels great. Already liking my new split. Also, picked up sprouted wheat bread since I now have 150 grams of carbs per day. I'm thinking of starting to add cardio at roughly the same time I lift on my off days. I'll probably add 1 day a week each consecutive week. I'll probably walk on the treadmill with the incline set to 15 around 3mph for half an hour. I'll immediately follow it with hardboiled egg whites and 2/3 cup oatmeal. Probably going to start this Either tuesday or thursday. Haven't decided quite yet.
Cardio will probably fit best on Thursday this week considering the school work I have due on Wednesday. Being in an integrated BS/MS chemistry program at a science university takes its toll = / Also, tanned for the second time today, 6 minutes, no oil. Probably going to tan on thursday again for 6 minutes, then bump next week up to 6.5 or 7. Definitely need to start practicing my poses more though, and need to start formulating my routine. I've picked my song "Hysteria" by Muse. Any advice for formulating a routine? Let me know.
Also, to those that checked out my tentative lifting schedule, thanks! Glad to know a few people checked it out, anyone that did look at have any thoughts?
Been busy the past few days. Diet has been pretty consistent. Tanning is going pretty well too. I'm 8 weeks out as of tomorrow so I really got start getting my posing routine together. I'll keep everyone posted.
-Mike
Good day today. Stiff legged deadlifts went way up. 3x8 at 185 with clean form. Last week I did 3x10 at 165, so this was a huge jump in my opinion. Rest of my workout was pretty solid other than my lat pulldowns, form felt a bit off today, probably going to lower the weight to somewhere between 125-140, not quite sure yet. Also, went tanning for 7 minutes my past two sessions, probably stepping it up to 8 on tuesday. Not really noticing much color though. Well other than that, solid day. I'll keep posting, if anyone wants macros, foods, or actual lifting data, let me know and I'll post that rather than just pointless bull**** that helps keep me sane.
Update
My current schedule for lifting, tanning, posing practice is as follows
Lifting-wed, fri, sun (I put it in that order simply because I like to end it with the two day off period and fits best so I don't end up lifting on my 8 a.m. organic chem lab day)
Tanning-Sun, Tues, Thurs
Posing-Tues, Thurs, Sat
Cardio-to be added in one session at a time. Starting with Thursday, following week Tues, Thurs, then Tues, Thurs, Sat. Not sure if I'm going to need more than 3 days considering the amount of walking I do every day to and from class, the grocery store and subway. I'll keep it all posted. Also, Starting wednesday I'll add some actual numbers for my lifting data, possibly diet as well(typically 2200 calories a day, but if anyone's interested I'll post actual foods and macros).
Just to keep my sanity I'll post my day. No lifting or cardio today. Pretty sore from yesterday's workout considering I upped weight on my stifflegged deadlifts to 185 for a 3x8 and my incline cable flys to 80 each side for a 3x8. Come to think of it, everything was a heavy 3x8 with the exception of squats, which was a 3x6, nothing was trained to failure though. As I said before, I'm going to start posting up my lifting data so there's more to see than just pointless BS that I type to help keep myself on track and focused (without losing my sanity). Tomorrow's going to be rough considering I have to wake up at 6:15, but I'll be getting to sleep a little earlier. Well, that's it for today. Thanks for reading.
Keep it up bro. You might want to taper calories down under 2200 soon, are u doing ur own diet?
Yep. Just anything lean protein (eggs/whites, chicken, 90% lean ground beef, 99% lean ground chicken and ground turkey, lean steaks, fish, tuna), oatmeal, sprouted wheat bread, natural peanut butter, olive oil, and walnuts. I usually try to stick to 220 protein, 160 carbs, and 75 fat. Also, I count my green beans, spinach, and lettuce in my macros. Sometimes my carbs end up a little lower, and my protein a little higher, but it ends up within 25 calories of 2200. I was wondering if I should start dropping my calories lower, but I haven't really added in cardio yet...What do you think? Add in cardio first, then start dropping my calories?
Last edited by proud_polack; 09-21-2010 at 10:33 AM.
Reason: forgot to add vegies
Today's stuff. First lifting data.
-Cable leg press (plate sled was in use) 3x10 at 400 pounds (might not seem like a lot, but I really just squeeze my quads together rather than just press. I've got a damn strong mind-muscle connection)
-Hyperextensions 3x12 with a 35 pound plate
-Flat barbell bench press. 2x10, 1x8 at 205. I stopped at 8 since I don't want to train to failure and almost needed my girlfriend to spot me. Also, I dropped the weight from 225 for a 3x6 to this weight so as to avoid over-training.
-Cable rows 3x10 at 135, drop set on the last set 9- pounds for 8. Also, last 2 reps on third set had a slight cheat
-Bent over side raises 3x12 with 15 pound dumbells, drop set on the last set with 10's for 8.
-Barbell curls 2x8, 1x5 at 80 pounds, drop set on the last set with 50 for 8
-Tricep pushdowns 3x10 at 130, drop on the last set at 90 for 8
-Upright rows on cable machine 3x8 at 130
-Hanging leg lifts 3x10
Solid lifting day. Took a tiny bit over an hour so I cut out my tibialis raises so I was able to eat on time.
Diet was as follows. Note, carbs are with fiber already subtracted out. And data is grams protein, grams fat, grams carb, calories (I'll type out the first meal in full)
-9:30 a.m. 1 egg/5whites 26 protein, 4.5 fat, 2 carbs 148.5 calories
2/3 cup oatmeal 5.5 protein, 2.5 fat, 32 carb, 172.5 cal
1 tbsp natural pb 3.5 protein, 4.5 fat, 2 carb, 94 cal
-12 p.m. 1/2 cup tuna 26, 1, 0,1 13
2pcs sprouted wheat bread 8, 1, 32, 169
Animal omega 0, 7, 0, 63
-2:30 p.m. 3.5 oz grilled steak (weighed after cooking) 29.5, 6.5, 0, 176.5
2 pcs light wheat bread 5, 0.5, 13, 76.5
-5p.m. 1 egg/5 whites 26, 4.5, 2, 148.5
2/3 cup oatmeal 5.5, 2.5, 32, 172.5
1 tbsp natural pb 3.5, 8, 2, 94
-6:30p.m.-7p.m. (finished it in first half hour of workout) 31 grams Size on Precontest 10, 0, 2, 48
-7:30p.m. 36 grams Myofusion 25, 3, 4, 139
2/3 cup oatmeal 5.5, 2.5, 32, 148.5
-10 p.m. 3.8 oz grilled steak (weighed after cooking) 32, 7, 0, 191
3/4 cup green beans 1, 0, 3, 12
-12:30 a.m. (will be having at that time) 33 grams casein 24, 1, 2, 113
2 tbsp natural pb 7, 16, 4 188
Total Protein 243 grams
Total Fat 72.5 grams
Total Carbs 160
Calories 2264 (slightly higher than wanted). Biggest thing was my protein was about 10-15 grams higher than normal and my carbs were also about 10 grams higher than normal. All in all not too bad. Opted for a second egg/white meal today since I didn't have any chicken or fish thawed or cooked to eat. Calorie info for my steak was courtesy of fit day and a bit of comparing various websites to ensure it was accurate. As far as flavoring food goes, I use calorie free things such as ground pepper seasonings, garlic powder, and black pepper.
Decided to hold off on cardio till Saturday and just start all 3 sessions out rather than adding them one week at a time. Also considering dropping to 2100 calories at 6 weeks out, then 2000 at 4 weeks out. That's it for today. Comments, critique, advice, and motivation always appreciated. Thanks for reading
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