adminJaxon's 2012 contest season journal

[adminJaxon]

I started competing a couple years ago and entered in the Mr. Natural MN for my first show. I took 4th in the novice tall and I was hooked! I did a tiny mini bulk and then hired Layne Norton to train me for a 3 show in a row. I placed 1st in novice tall at the Natural Badger Classic in WI! My next two shows (Elk River classic and Yorton Amateur Classic) I did not place in the top five. I took the judges feedback very seriously and have been bulking ever since. I've had some ups and downs with training, diet and injuries. This is my journey to the stage once again! My first show will be in about 22 weeks. I have a couple trips planned in the meantime that I'll need to behave on, but I'm not worried.
When I last competed I weighed in at 159
I am currently 212 after all the bulking the past year.
My first show will be May 19th in Minnesota! I will be planning on 3 to 5 more after that one, depending on travel arrangements.

My initial macros will be
Protein : 250
Carbs: 300 - 450(high carb days)
Fats: 90

I will be doing cardio 3 times a week for 20 minutes as LISS. I will not add HIIT until nessessary. My training will be a heavy pyramid style training of 4 sets of 10, 8, 6, 4 reps. I will run this for about 8 weeks along with my diet at which time I will be hiring Layne Norton to finish out my contest prep for show number 1.
And for yes, this journal will be FULL of contest prep food pr0nz like extreme low carb pizza and loads of different stir frys and seafood dishes!
Here are some photos of me today at 212, white as a ghost and ready to kill this prep. Just for some motivation I'll throw in a couple pics of my last show. Time to shredz!!!

[adminJaxon]

Meal Plan Name: Contest Prep Meal Plan
Date: 1/2/2012
Notes:
Meal 1: protein shake/olive oil/blueberries/grapefruit/oatmeal Meal 2: scallops/tuna/rice/salad Meal 3: Protein shake/olive oil/blueberries Meal 4: Tilapia soup with veggies/starchy carbs Meal 5: eggs/turkey/grapefruit

Description:


Meal Ratios

--------------------------------------------------------------------------------
Target Calories 3000 cals
Carb 40
Protein 30
Fat 30

Macro Requirements

--------------------------------------------------------------------------------
Grams Per Day:
Carbs - 300g
Proteins - 225g
Fats - 100g
Total - 625g

Grams Per Meal:
Carbs - 60g
Proteins - 45g
Fats - 20g
Total - 125g

Calories Per Day:
Carbs - 1200 cals
Proteins - 900 cals
Fats - 900 cals
Total - 3000 cals

Calories Per Meal:
Carbs - 240 cals
Proteins - 180 cals
Fats - 180 cals
Total - 600 cals

[adminJaxon]

Workout Name: Pyramid - Back
Date: 1/2/2012 5:00 PM - 6:00 PM
Notes:
Felt really nasty for this first workout lol, 10 days of gourging on holiday food will do that But now it's time to get to it!

Widegrip Cable Pulldowns:
Set 1 - 130 lbs X 10 reps
Set 2 - 140 lbs X 8 reps
Set 3 - 150 lbs X 6 reps
Set 4 - 155 lbs X 4 reps

Seated Cable Rows:
Set 1 - 140 lbs X 10 reps
Set 2 - 160 lbs X 8 reps
Set 3 - 180 lbs X 6 reps
Set 4 - 200 lbs X 4 reps

Deadlifts:
Set 1 - 135 lbs X 10 reps
Set 2 - 225 lbs X 8 reps
Set 3 - 315 lbs X 6 reps
Set 4 - 335 lbs X 4 reps

T-Bar Rows:
Set 1 - 135 lbs X 10 reps
Set 2 - 180 lbs X 8 reps
Set 3 - 225 lbs X 6 reps
Set 4 - 260 lbs X 4 reps

[Rypt1]

Good luck in your prep. We may end up doing some of the same shows. I did my first shows last year and to gain insight into what the posing, etc was like, a friend gave me a copy of the 2010 Wisconsin Natural Badger DVD. I remember seeing your routine on the DVD which was very good. Do you plan on doing the Natural Badger this year?

[adminJaxon]

In. Because I know both the prep and the food will be great.

SK!!! I'll try not to dissapoint you, scared you'll beat me up with those gunz glad to have you along for the ride!

I am in on this.

Good luck on your show, I can't wait to see how much you have improved from before.

thanks Van! I can't wait to see what happens as I shred down too, I've been fluffy far too long

wow...Just like that...its time buddy!!

Game on my man, let's kill it!

WOW! look who has a new prep journal!

In for the ride on this train to Shredzville!

Here I always thought you were the conductor of the shredz train by now always glad to see ya Bill!

In bro!

Thanks Ty! Watching you at my first show, you are a big inspiration to be bro! Honored to have you in on this, also I'll hopefuly see you in May at the Nature MN show! Even though I'll miss the seminar this year since I've moved to Denver

Okay...I'll join the fun...

Vytis! I'm still trying to figure out a great low carb cake for this prep for you...can it be done??

Subbed, good luck bro!

thanks Bigfish, time to rock this!

Good luck! Do you know if you'll do the Wisconsin Badger Classic again?

Thanks Rypt1! I really hope to do the Badger this year. I spoke with the show promoter about the show and I'm really hoping to get over there this year if travel allows

[adminJaxon]

Good luck in your prep. We may end up doing some of the same shows. I did my first shows last year and to gain insight into what the posing, etc was like, a friend gave me a copy of the 2010 Wisconsin Natural Badger DVD. I remember seeing your routine on the DVD which was very good. Do you plan on doing the Natural Badger this year?

thanks Rypt1! That means a lot to me. We put a lot of time into that routine (with my sister's and wife's help ) I am still undecided on the Badger this year. I really want to though. I will be doing the Natural MN show and a show in IL for sure. The rest of the shows will be down here by Denver, New Mexico, Texas and Vegas.

[adminJaxon]

First recipe of the prep! I eat this almost every night! It is a higher sodium dish so it is not a good dish for the entire prep but it's great to start with.

Tilapia Faux Pho
--------------------------------------------------
3 cups water
1 tablespoon seafood or beef bouillion
pinch of red chili flakes
1/4 diced jalepeno
1/4 tsp curry powder
dash of salt and pepper
4 to 8 oz tilapia fillet
2 scallions
1 clove garlic
handful of cilantro
thai holy basil
light soy sauce
siracha sauce
rice if you get carbs (use your ratios) tofu noodles if you don't just minus your ratio of tilapia for these

boil water and all all the ingredients except basil, soy, siracha and half of the cilantro. Simmer for 10 to 15 minutes until tilapia is flakey. Break apart tilapia and serve in a deep bowl. Add soy and siracha to taste along with fresh cilantro and basil. Enjoy guilt free!

[deltpecx]

Here I always thought you were the conductor of the shredz train by now always glad to see ya Bill!

Trying to lose the conductor... eh?

subbed here too...will you be starting another one...LOL!

[adminJaxon]

Trying to lose the conductor... eh?

subbed here too...will you be starting another one...LOL!

lol sorry man, that was bad on my part. This is the final resting place of my journal

[Beast]

Good luck Jaxon! I have no doubt you will come in bigger and leaner than the last time you competed.

[MoEcho]

Sweet! In for this FO SHO!!

[annemarie_DJ]

In like Flynn! (not entirely sure what that means but it sounds good!)
You have put all them good eats to good use over the past months. Guaranteed you will come in bigger this year. Congrats. Have fun!!

[deltpecx]

In like Flynn! (not entirely sure what that means but it sounds good!)

I just love slang phrase and how they came to be.

For the curious here ya go;
http://en.wikipedia.org/wiki/In_Like_Flynn

[adminJaxon]

Good luck Jaxon! I have no doubt you will come in bigger and leaner than the last time you competed.

thanks Derek! This means a lot to me as you are a HUGE inspiration to me, and I'm eternally grateful for all the free yet priceless information you have given to the community! Loved training with you for my first contest prep, what a trip!

Sweet! In for this FO SHO!!

MO!! glad to have you along, it means a lot to me!

In like Flynn! (not entirely sure what that means but it sounds good!)
You have put all them good eats to good use over the past months. Guaranteed you will come in bigger this year. Congrats. Have fun!!

thanks AM! I'm really happy to hear you think I'll be better this year. taking off the entire season last year, we'll see if it pays off

I just love slang phrase and how they came to be.

For the curious here ya go;
http://en.wikipedia.org/wiki/In_Like_Flynn

yes!

[adminJaxon]

Workout Name: Pyramid - Arms
Date: 1/3/2012 5:00 PM - 6:00 PM
Notes:
pretty hungry today! lol, serves me right for piggin out all week Still had a good workout for an arm day, nothing real brutal but nice.

EZ-Bar Curls:
Set 1 - 90 lbs X 10 reps
Set 2 - 90 lbs X 8 reps
Set 3 - 100 lbs X 6 reps
Set 4 - 110 lbs X 4 reps

Machine Preacher Curls:
Set 1 - 90 lbs X 10 reps
Set 2 - 100 lbs X 8 reps
Set 3 - 120 lbs X 6 reps
Set 4 - 130 lbs X 4 reps

Hammer Curls:
Set 1 - 25 lbs X 10 reps
Set 2 - 35 lbs X 8 reps
Set 3 - 40 lbs X 6 reps
Set 4 - 50 lbs X 4 reps

Tricep Overhead Extensions:
Set 1 - 150 lbs X 10 reps
Set 2 - 170 lbs X 8 reps
Set 3 - 190 lbs X 6 reps
Set 4 - 200 lbs X 4 reps

Cable Pushdowns:
Set 1 - 150 lbs X 10 reps
Set 2 - 170 lbs X 8 reps
Set 3 - 190 lbs X 6 reps
Set 4 - 200 lbs X 4 reps

Cable Kickbacks:
Set 1 - 20 lbs X 10 reps
Set 2 - 25 lbs X 8 reps
Set 3 - 30 lbs X 6 reps
Set 4 - 35 lbs X 4 reps

Treadmill:
Set 1 - 0 lbs X 0 reps : Calories = 0, Time = 00:20:00 LISS


Meal Plan Name: Contest Prep Meal Plan
Date: 1/3/2012
Notes:
Meal 1: protein shake/olive oil/blueberries/grapefruit/oatmeal Meal 2: ground turkey rice and almonds Meal 3: Protein shake/olive oil/blueberries Meal 4: Tilapia soup with veggies/starchy carbs Meal 5: eggs/turkey/grapefruit

Description:


Meal Ratios

--------------------------------------------------------------------------------
Target Calories 3000 cals
Carb 40
Protein 30
Fat 30

Macro Requirements

--------------------------------------------------------------------------------
Grams Per Day:
Carbs - 300g
Proteins - 225g
Fats - 100g
Total - 625g

Grams Per Meal:
Carbs - 60g
Proteins - 45g
Fats - 20g
Total - 125g

Calories Per Day:
Carbs - 1200 cals
Proteins - 900 cals
Fats - 900 cals
Total - 3000 cals

Calories Per Meal:
Carbs - 240 cals
Proteins - 180 cals
Fats - 180 cals
Total - 600 cals

[sammykapp]

You are keeping people on their toes with all the forum jumpin'!!!!

But good food and progress are hard to miss out on. Still In.

[adminJaxon]

You are keeping people on their toes with all the forum jumpin'!!!!

But good food and progress are hard to miss out on. Still In.

my bad!! I've got some things in mind for some recipes. Tomorrow will bring some good seafood pr0nz

[Vytis]

I do have a protein "cake" that I make for myself, but I cannot really say that it is "great" per say:

2 scoops whey
Baking powder
TBSP Cocoa
TBSP Psyllium
Water

Mix all the ingrediants together in a microwave safe bowl with enough water to make a relatively thick batter. Then pop it into the microwave (80% power for me) until it bakes into a cake. This takes around 2 min (each time is a little different, due to amount of water I add it seems). Adding extracts like vanilla or coconut make for good flavours.

[FrmrHoss]

In on this Jax. It's been a while since you've been "lean" (and I mean this with no offense of course ) so I"m excited to see all of the progress you've made once you start shedding a b it of that fluff man!

[adminJaxon]

I do have a protein "cake" that I make for myself, but I cannot really say that it is "great" per say:

2 scoops whey
Baking powder
TBSP Cocoa
TBSP Psyllium
Water

Mix all the ingrediants together in a microwave safe bowl with enough water to make a relatively thick batter. Then pop it into the microwave (80% power for me) until it bakes into a cake. This takes around 2 min (each time is a little different, due to amount of water I add it seems). Adding extracts like vanilla or coconut make for good flavours.

Thanks my man! Maybe I can use this along with a protein pancake and figure out a way to make some sugar free frosting...make a crepe cake type of thing!

In on this Jax. It's been a while since you've been "lean" (and I mean this with no offense of course ) so I"m excited to see all of the progress you've made once you start shedding a b it of that fluff man!

dude this really hurts....JK man! I've been loving life and enjoying food. now it's time to shredz it up. I know you'll give me honest feedback I'm all fluffed up for now though..

[Nicole]

dude this really hurts....JK man! I've been loving life and enjoying food. now it's time to shredz it up. I know you'll give me honest feedback I'm all fluffed up for now though..[/QUOTE]

We talked about this! You've made awesome progress this off-season. You shouldn't worry because you have the metabolism of a freight train.

[adminJaxon]

dude this really hurts....JK man! I've been loving life and enjoying food. now it's time to shredz it up. I know you'll give me honest feedback I'm all fluffed up for now though..

We talked about this! You've made awesome progress this off-season. You shouldn't worry because you have the metabolism of a freight train.[/QUOTE]

I know sis tonight was my frist REAL cardio night, man I was sweating bullets!

[adminJaxon]

Workout Name: Cardio
Date: 1/4/2012 6:00 PM - 7:00 PM
Notes:
Felt like crap! I'll get conditioned soon enough though

Treadmill:
Set 1 - 0 lbs X 0 reps : Calories = 0, Time = 00:30:00 30 minuts LISS


Meal Plan Name: Contest Prep Meal Plan
Date: 1/4/2012
Notes:
Today is my higher carb day! Meal 1: protein shake/blueberries/grapefruit Meal 2: ground turkey/hot peppers/rice Meal 3: protein shake/blueberries Meal 4: healthy "pizza"/low fat cheese/venison Meal 5: eggs/turkey/grapefruit/low fat popcorn bedtime sleepy time tea

Description:


Meal Ratios

--------------------------------------------------------------------------------
Target Calories 3000 cals
Carb 40
Protein 30
Fat 30

Macro Requirements

--------------------------------------------------------------------------------
Grams Per Day:
Carbs - 400g
Proteins - 225g
Fats - 100g
Total - 625g

Grams Per Meal:
Carbs - 60g
Proteins - 45g
Fats - 20g
Total - 125g

Calories Per Day:
Carbs - 1200 cals
Proteins - 900 cals
Fats - 900 cals
Total - 3000 cals

Calories Per Meal:
Carbs - 240 cals
Proteins - 180 cals
Fats - 180 cals
Total - 600 cals

[The Solution]

Healthy Pizza
New Journal
IN!

[sammykapp]

I shall await seafood pr0nz with baited breath.....

[ms_mac]

In for healthy pizza recipe

I did follow your thread during your last prep, but never posted...time to delurk...hpe you don't mind if I follow along!

[adminJaxon]

Healthy Pizza
New Journal
IN!

yeaaaah buddy! I'm waiting ...patiently..for the new Scivation Whey Bob

I shall await seafood pr0nz with baited breath.....

just for you Sammy

my healthy variation of the "queen" (scallops, shrimp, lobster)!

and a bonus pic of some french baguettes I made the other day (before diet with my new french baking tools I got for Christmas !

In for healthy pizza recipe

I did follow your thread during your last prep, but never posted...time to delurk...hpe you don't mind if I follow along!

why hello there ms_mac, I'm planning on posting two pizza recipes, one is almost carb free, the other one is for my higher carb days (and charcoal grilled!) glad to have you along for the ride! the more support the better! I'm ALREADY having those weird pre-contest dreams...geez only after one cardio session lol. Dreamt I was a big fattie on stage but thought I looked good, haha just pathetic...

[sammykapp]

The "jax-ified queen" looks amazing, as would be expected.

I bet the baguettes were as good as they look.

[adminJaxon]

Workout Name: Pyramid - Chest
Date: 1/5/2012 5:00 PM - 6:00 PM
Notes:
Just a short and sweet lil workout for chesties tonight. Nothing major, my strength is dipping a bit already but once I get used to my diet I'll be good to go....for a while at least

Barbell Bench Press:
Set 1 - 135 lbs X 10 reps
Set 2 - 185 lbs X 8 reps
Set 3 - 225 lbs X 6 reps
Set 4 - 295 lbs X 2 reps

Incline Dumbbell Bench Press:
Set 1 - 80 lbs X 10 reps
Set 2 - 85 lbs X 8 reps
Set 3 - 90 lbs X 6 reps
Set 4 - 100 lbs X 4 reps

Incline Dumbbell Flys:
Set 1 - 35 lbs X 10 reps
Set 2 - 40 lbs X 8 reps
Set 3 - 45 lbs X 6 reps
Set 4 - 50 lbs X 4 reps

Pec Dec:
Set 1 - 80 lbs X 10 reps
Set 2 - 90 lbs X 8 reps
Set 3 - 100 lbs X 6 reps
Set 4 - 110 lbs X 4 reps

Cable Crossovers:
Set 1 - 20 lbs X 10 reps from the bottom up
Set 2 - 25 lbs X 8 reps
Set 3 - 30 lbs X 6 reps
Set 4 - 35 lbs X 4 reps


Meal Plan Name: Contest Prep Meal Plan
Date: 1/5/2012
Notes:
Meal 1 protein shake/blueberries/grapefruit Meal 2 ground turkey/rice/almonds Meal 3 protein shake/blueberries/fat free popcorn Meal 4 tilapia soup/rice/hot peppers Meal 5 eggs/turkey/grapefruit

Description:


Meal Ratios

--------------------------------------------------------------------------------
Target Calories 3000 cals
Carb 40
Protein 30
Fat 30

Macro Requirements

--------------------------------------------------------------------------------
Grams Per Day:
Carbs - 300g
Proteins - 225g
Fats - 100g
Total - 625g

Grams Per Meal:
Carbs - 60g
Proteins - 45g
Fats - 20g
Total - 125g

Calories Per Day:
Carbs - 1200 cals
Proteins - 900 cals
Fats - 900 cals
Total - 3000 cals

Calories Per Meal:
Carbs - 240 cals
Proteins - 180 cals
Fats - 180 cals
Total - 600 cals

[adminJaxon]

The "jax-ified queen" looks amazing, as would be expected.

I bet the baguettes were as good as they look.

Thanks SK the baguettes are kind of my hobby right now...it really sucks because they are delicious crispy crusty warm soft chewey CARBS! lol, plus they are a HUGE challenge. I wanted to throw my bread scoring tool out the damn window the other day it wasn't cooperating with me