Operation Emaciation: Slovations contest prep log

[Slovation]

Ok so instead of updating my thread in the open contest prep section I figured Id start a log to be a little more organized. Just to make things clear Im not as detailed as most of you guys in here. Ill try to update with as much info as possible but my crazy schedule doesnt really offer much time to sit down and document every little detail. So now that thats out of the way here are a few details....

Ill be working mainly with Berto (Father Flex) and the 3DMJ crew. The main show Im hitting is the 2011 NPC "Natural" Western in Mesa, AZ March 12. Im also planning on possibly hitting another NPC show in San Diego the following weekend and another in Culver city the weekend after that. Depending on how those shows go I might try to stretch it out and hit the NGA California in June.

I started dieting 25 weeks out from the Mesa show in order to get myself in a better spot and started working with 3DMJ 18 weeks out at 193lbs.

Training: I was doing a Power/Hyper split but have moved to a more conventional routine hitting everything once a week.

Cardio: Currently doing 350kcals MISS 4 times a week.

Diet: Currently 2050kcals (50f, 200c, 200p) This has slight fluctuations throughout the week due to changes in food selection.

Current status: Im a little over 8 weeks out and today weighed in at 174.8lbs

Lets do dis!

This pic was taken 10 weeks out at a weight of 178lbs

[iversonmourning]

Sub me in bro! Lookin good, looks like you already made weight. As you know, doin the same show, you're way ahead of me lol. How are your energy levels throughout the day man? God your wheels are sick! I should start training legs w u haha!

[Slovation]

Sub me in bro! Lookin good, looks like you already made weight. As you know, doin the same show, you're way ahead of me lol. How are your energy levels throughout the day man? God your wheels are sick! I should start training legs w u haha!

Thanks Mike! Suprisingly my energy is pretty good throughout the day. I dont quite have that pump or explosive energy but Im also not quite in zombie mode yet. A little over 8 weeks to go bud!

[iversonmourning]

Thanks Mike! Suprisingly my energy is pretty good throughout the day. I dont quite have that pump or explosive energy but Im also not quite in zombie mode yet. A little over 8 weeks to go bud!

I'm playing catch up now sadly so I am not quite in zombie mode yet, but I get there at night. Just started morning cardio this week 30 mins, and upped post wkout cardio to 45 mins, both LISS/MISS. On my two off days gonna do some HIIT. 186.8 this morning. Thank god for pre workout though. Don't know what I'd do wout xPand lol. 8 weeks 2 days, I'm excited!

[ErickStevens]

In on this. I can't wait to see what dem wheels look like in a couple months.

[jaredmus]

Looking real good man, keep it going,

[bwelch1985]

you're a freak man! can't wait to see what the next 8 weeks will bring.

how's the badunkadunk fat coming along? i ask b/c i hold a f*ck ton of fat on my ass as well and even w/ 20 weeks to go I don't know if it'll all come off

[Slovation]

you're a freak man! can't wait to see what the next 8 weeks will bring.

how's the badunkadunk fat coming along? i ask b/c i hold a f*ck ton of fat on my ass as well and even w/ 20 weeks to go I don't know if it'll all come off

The double double cheeseburger animal style is slowly becoming a regular cheeseburger lol. I hold a ton back there so I know thats where its coming off last. I still got a pretty good handful. Im hoping these next 8 weeks is enough to turn it into a chunk of granite.

[FATHER FLEX]

Needs more sweep and delts :P

[DonPizza]

You look great at 10 weeks out.

[strebla]

Your looking awesome! It would be great to meet you if you came out for the Cali!

[wrkoutfrq]

DEM QUADS! ... def in for this one, good luck with prep

[Slovation]

Needs more sweep and delts :P

u and me both

You look great at 10 weeks out.

Thanks man

Your looking awesome! It would be great to meet you if you came out for the Cali!

Thanks! Yea Id love to meet all u guys. Hopefully things go well and I end up over in ur neck of the woods.

DEM QUADS! ... def in for this one, good luck with prep

Thanks buddy

[Webber91]

IN IN IN!

Can't wait for this dude. Already looking sick.

[DREhova 87]

In for dis! Great physique...looking diced already

[Slovation]

8 weeks to go! Had a very large weight drop this week of almost 5lbs. Down to 172.8 this morning. We moved my cardio to first thing in the morning fasted (w/ aminos) and dropped carbs slightly. So after this week we decided to take cardio down to 3 sessions, lower the intensity a smidge and add 15CHO back in to slow things down a bit. Im just glad to see some progress because the last couple weeks seemed slow quite a bit. For some reason I felt like doing deads yesterday after not for over a year. Worked my way up to 405 for 5 reps but my hams failed FAST. Did a couple sets like that then dropped to 315 and hammered a few like that. Just felt like changing things up a tad. That explosive energy is slowly declining. All in all I think this was a great week progress wise even though I had a lot of other things going on. Just a couple pics.....Got to get me a new camera one of these days. Its like 4 years old and it was prob 40 bucks back then lol.

[bwelch1985]

holy phucking sh*t dude. wow.

that rear relaxed is straight up tarded.

you going after any pro cards this year? it's a shame to waste a talent like yours on the NPC.

[DREhova 87]

Is the fasted cardio + BCAA's something you prefer?

[Webber91]

Mind=blown at your new pics

[Slovation]

holy phucking sh*t dude. wow.

that rear relaxed is straight up tarded.

you going after any pro cards this year? it's a shame to waste a talent like yours on the NPC.

Thanks man. Depending on how the first few shows go I might try to drag it out to the NGA California in June where u can get ur pro card

Is the fasted cardio + BCAA's something you prefer?

I prefer NO cardio lol

Mind=blown at your new pics

Thanks

[Quelly]

looking HARD man, impressive! love the delt caps

[wrkoutfrq]

i think you should def go for the pro card, you look fantastic! you shouldn't have any trouble takin it

[Slovation]

Thanks guys. Heres a couple more....

[DREhova 87]

I prefer NO cardio lol



Thanks

Is the fasted cardio + BCAA's something you prefer?

LOL! I meant why did you guys move it to fasted?

[Slovation]

LOL! I meant why did you guys move it to fasted?

Im guessing that first thing in the am separate from training and being fasted is just more efficient and u can dip into the fat burning a little faster. Im sure it could be explained better by some of the guys.

[Warrior9]

strong aesthetics..

very impressive. keep up the good work.
in for the rest of this ride.

[Warrior9]

also, curious to know how long your off season was, judging by your avi, you already look like youve surpassed that.

[Slovation]

also, curious to know how long your off season was, judging by your avi, you already look like youve surpassed that.

I did the same show last year (March 13) and starting dieting October so maybe 6 or so months. Not much time really to make improvements size wise. What I did do was track my macros the whole offseason and ate about 500 over maintanence. I did induldge from time to time but I didnt make it a habit. Kept my weight under 200lbs and "casually" dieted to lower 190s before I really committed to the show and went into full prep mode, and Im glad I did it that way because I put myself in a WAY better starting point than last time. I have already surpassed my best conditioning and have 8 weeks to go.

[Eightpak]

Dang Steve you are looking show ready now. You should be pealed to the bone come show day. Freakin awesome progress brotha. Subbed.

[ErickStevens]

Question - What do you do for you delts? Those things are a thing of beauty. (no homo)