Looks like that time is rolling around again. Time to shed the last remaining fluff so I can see if all this hard work payed off! Time to put in WORK and give it everything I've got until I finish my last steps on stage in 2011.
I am currently at 21.5 weeks out from my first show on April 9th, 2011 and 23-24 weeks out from the INBF Madison. I just completed a mini cut and am hovering right around 10lbs over my last contest weight of 168.5lbs. I got up to a high of 189 this offseason and worked my butt off to keep it lean and shexshay . I plan on bringing a level of conditioning that will terrify my competitors, scare small children and ensure that I walk off stage with a skeletor-like smile from ear to ear. This is MY TIME TO SHINE!
Background
I followed the cut diet last prep and stepped on stage for the first time. I was fairly happy with my prep, but honestly did not allow myself enough time to get shredded. I was happy to place top 5 in the open division as well as 4th place in Novice Tall at the OBC Indiana, but realized that I need to improve in several areas. I've also followed some great guys logs on here (most notably the 3DMJ crew) and picked up a ton of useful info along the way. I enjoy a variety of foods now, and love the fact that I can fit basically anything into my macros .
The Plan
I will be dieting SLOWLY to ensure any muscle loss is kept to a minimum and to try and keep strength and energy levels high. I'm going to start prep on my own and already know that I will be hiring the help of 3DMJ when I hit a sticking point (roughly 12-15 weeks out).
I have been pushing it rather hard for the past 6 weeks or so and will utilize next week as an active deload week. I will also take this time to have a cheat meal at my favorite mexican place . I actually haven't cheated for about 3 months now (only refeeds on weekends). I am also going to enjoy a higher calorie day on Thanksgiving, but then it's ON!!
So come on and join me during my wonderful journey while I go through the highs and lows of contest prep. Let's do this thing!
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11-09-2010, 01:20 PM #1
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9488
Bnizzle : 2011 - My Time To Shine!
*Professional comic book geek* *semi-pro cartoon collector* *full time nerd*
My Journal: http://forum.bodybuilding.com/showthread.php?t=166076501
Contact me for coaching/contest prep/nutritional services: WRyan163@yahoo.com
IG: @Bnizzle163
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11-09-2010, 01:24 PM #2
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9488
11-9-10 Back/Traps
morning weight : 177.5lbs
deadlifts
135x10
225x6
315x4
405x3
405x2
405x2
315x10
t-bar rows
110x10
110x8
110x8
lat pull downs
190x5
175x5
150x8
150x7
hammer st. low row
2ppsx10/10
2ppsx7/7
1ppsx15/15
db shrugs
75'sx20
90'sx12
100'sx12
nutrition
212/300/60 - p/c/f*Professional comic book geek* *semi-pro cartoon collector* *full time nerd*
My Journal: http://forum.bodybuilding.com/showthread.php?t=166076501
Contact me for coaching/contest prep/nutritional services: WRyan163@yahoo.com
IG: @Bnizzle163
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11-09-2010, 01:40 PM #3
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11-09-2010, 01:51 PM #4
- Join Date: Jun 2005
- Location: Sarasota, Florida, United States
- Posts: 24,829
- Rep Power: 80660
In on this shiiiiiiit. I can't believe your crazy ass is dieting through the holidays. Oh well - more food for me!
"Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
http://forum.bodybuilding.com/showthread.php?t=163165741
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11-09-2010, 01:52 PM #5
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11-09-2010, 01:58 PM #6
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11-09-2010, 02:01 PM #7
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11-09-2010, 06:23 PM #8
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9488
Glad to have you along, Bob.
You know it!! You best eat plenty of pie and cheesecake for me. I'll stick to oddballs
I'm counting on you!
Thanks brotha!
Represent the Chi!*Professional comic book geek* *semi-pro cartoon collector* *full time nerd*
My Journal: http://forum.bodybuilding.com/showthread.php?t=166076501
Contact me for coaching/contest prep/nutritional services: WRyan163@yahoo.com
IG: @Bnizzle163
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11-09-2010, 07:55 PM #9
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11-09-2010, 08:04 PM #10
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11-09-2010, 09:32 PM #11
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9488
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11-10-2010, 05:13 AM #12
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11-10-2010, 10:38 AM #13
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9488
I originally had the day off yesterday at the pt studio, but my boss who just competed at the NPC Ironman ended up in the hospital again with extremely low potassium levels and severe dehydration. Same thing happened to him in 08' the last time he competed and he nearly died.... he hired the SAME GUY to do his prep... I tried talking him out of it, tried telling him sodium/water manipulation and playing with your bodies fluid and mineral levels is just plan ludacris. But, he doesn't really listen to nattys unfortunately. He's stubborn in that regard . I took a look at his peak week strategy and my jaw dropped by the amount of broscience involved... and the morning carb/fat load... 4-6 mcdonalds dbl cheese with NO WATER at 4:30am followed by TWO MORE 1 hour before prejudging and 2 tblspoons of jelly 30 minutes before taking the stage (all with NO WATER). He ended up s***ting his brains out, which led to guess what? further dehydration. I'm very angry if you can't tell lol. Anyway, hopefully he'll be cleared to come home today .
11-10-10 Shoulders/Triceps
morning weight : 177.5lbs
seated db military
25'sx10
40'sx8
60'sx4
80'sx8
90'sx3
75'sx8
75'sx6
upright rows
105x12
115x8
120x8
seated laterals
25'sx10
20'sx13
20'sx12
seated arnolds
50'sx8 (2 sets)
skulls
90x7, 6, 6
triceps rope
x15
x10
workout time : 48 minutes
nutrition
225/270/60
I decided just to BLAST shoulders today. I consider them to be my weakest bodypart, and since I'm deloading next week, I thought heck, I'ma kill those suckers!! It ended up being a pretty damn good workout!
Good to see you drop in buddy!*Professional comic book geek* *semi-pro cartoon collector* *full time nerd*
My Journal: http://forum.bodybuilding.com/showthread.php?t=166076501
Contact me for coaching/contest prep/nutritional services: WRyan163@yahoo.com
IG: @Bnizzle163
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11-10-2010, 09:31 PM #14
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11-11-2010, 07:07 AM #15
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9488
So yesterday at work I couldn't stop thinking about this prep. I realize it could be my last contest season for a while so I really want to make it count. I've had more business now that I've been working two jobs and decided to take the plunge right away. I am hiring 3DMJ to do my prep right off the bat ! I'm really excited with my decision because I won't have to play the guessing game, and this way I'll have plenty of time to come in looking sharp.
I ALSO have been tracking macros every day but maybe 3 or 4 since my last contest over a year ago. So Saturday I am going to enjoy a bit of food (MEXICAN!! ) and then get back on my macros. Let's GET THIS!!
11-11-10 Cardio
morning weight: 176.5
20 minutes MISS Elliptical Cross Trainer
227 cals burned according to the cross trainer
Nutrition
228/250/58
What's up brotha??!?!Last edited by Bnizzle163; 11-11-2010 at 07:08 AM. Reason: forgot to put morning weight. duh!
*Professional comic book geek* *semi-pro cartoon collector* *full time nerd*
My Journal: http://forum.bodybuilding.com/showthread.php?t=166076501
Contact me for coaching/contest prep/nutritional services: WRyan163@yahoo.com
IG: @Bnizzle163
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11-11-2010, 10:16 AM #16
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11-11-2010, 07:03 PM #17
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11-11-2010, 07:30 PM #18
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11-11-2010, 07:40 PM #19
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9488
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11-11-2010, 09:41 PM #20
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11-12-2010, 07:56 AM #21
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9488
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11-12-2010, 10:41 AM #22
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9488
I had an action packed day work wise yesterday. Trained at the gym and the pt studio. The more and more I work at the studio, the more I enjoy the way things are run there. Very cool boss and awesome clients! On the way to the studio I talked to Eric Helms (aka Quelly) on the phone about my prep. We had a good 20 minute conversation about setting up a plan to get me dialed for the 2011 season. I'm really excited to work with the 3DMJ crew. I know they're going to bring me in looking my best!
11-12-10 Legs
morning weight : 177.0lbs
bb squats
barx12
135x10
185x5
225x2
315x2
275x5
275x5
hack squats
320x4
320x3
270x6
db walking lunges
70'sx12 steps
70'sx10 steps
db stiff leg deads
90'sx10
105'sx8
110'sx6
leg extensions
200x8
seated calf raises
135x10
180x8
200x5
180x6
nutrition
also I know these are highly inaccurate, but this is the lowest reading I've had in a LONG time.
*Professional comic book geek* *semi-pro cartoon collector* *full time nerd*
My Journal: http://forum.bodybuilding.com/showthread.php?t=166076501
Contact me for coaching/contest prep/nutritional services: WRyan163@yahoo.com
IG: @Bnizzle163
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11-13-2010, 09:29 AM #23
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11-13-2010, 10:55 AM #24
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9488
11-13-10 Chest/Biceps
Just WAS NOT feeling it today. Definitely can use the scheduled deload next week. Weights all felt heavy . Kept volume low and still rocked out a good workout!
morning weight :176.5lbs
incline bb press
barx12
135x10
155x8
185x2
225x7
235x4
225x6
incline db press
90'sx8
100'sx6
80'sx12
hammer strength flat press
2ppsx6/5
1ppsx12
alt db curls
25'sx6
35'sx6
55'sx3
50'sx4
45'sx6
No nutrition tracking today . Only this once . Haven't done this in forever. feelsgoodman.
Glad to have you along. Although, there's nothing wrong with being fashionably late! lol*Professional comic book geek* *semi-pro cartoon collector* *full time nerd*
My Journal: http://forum.bodybuilding.com/showthread.php?t=166076501
Contact me for coaching/contest prep/nutritional services: WRyan163@yahoo.com
IG: @Bnizzle163
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11-13-2010, 12:24 PM #25
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11-13-2010, 01:29 PM #26
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9488
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11-13-2010, 01:39 PM #27
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11-13-2010, 05:24 PM #28
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9488
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11-14-2010, 06:23 AM #29
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11-14-2010, 08:09 AM #30
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