Brian Ahlstrom Natural prepping for the Pro Stage in 2012 with TEAM AFC and BEYOND DR

[Trapzillaoo7]

Hey all!
Well, I thought, I am super busy with life, family, competing, running 2 business, etc. So, I thought I'd add to that by starting a log here, LOL. I will do my best to provide updates along the way but it will not be daily. I have several photos uploaded on this link (http://forum.bodybuilding.com/showth...hp?t=139158193) along with my Facebook- (http://www.facebook.com/ahlstromfitnessconsulting or http://www.facebook.com/BRIANAHLSTROM) and on my business site (www.ahlstromfitness.com). So, if you have time please jump on Facebook and like my Ahlstrom Fitness Business.

I want to give a shout out to Jeff Alberts, Alberto Nunez, Team 3DMJ and Layne Norton. I worked with Layne from 2006-2010 and learned so much from him (winning pretty much everything I was in minus the IFPA Pro Card I sought). I would not be where I am without Layne's guidance and knowledge. That being said, I made the move to 3DMJ this Fall after much internal debating. I felt I needed a new approach and some new eyes on me. It worked out great and it was an honor working the guys at 3DMJ (Berto you are the SHIZNIT!). Now, for this Prep, I will start on my own as I have in the past (planning on 24-30 weeks of dieting as I am going to come in SLOW) and then may add a Coach starting around 12-14 weeks out. I love to learn new things and this is always a great opportunity to do so. So, I will look at options beginning in May or June.

Now, here's the skinny, I am fresh off of winning my IFPA Pro Card via the NANBF Northern States on Oct 22nd. I had planned on doing the USA's in Council Bluffs, IA, but I was forced to cut my prep short which is a great thing obviously since I achieved a goal I set 6+ years ago. My wife Vicki Ahlstrom (victoria_a on here- check here out- she's SMOKING HOT- Mom of 3 girls- 17, 11, and 7) is still prepping for the Masters and Bikini @ the USA's. We also have a photo shoot set for November 5th. So, I am keeping things pretty tight for now. I walked on stage at 168 lbs and am sitting right at 173 lbs as of this AM. I allowed myself a few good meals here/there this week but have kept cardio in to stay tight. I am currently running something simple for the next 4 weeks, then some powerlifting for another 4 weeks and I plan to start a modified PHAT program on January, 1, 2012. Layne's PHAT style has been the best option for helping me add size. Now, here is the guts.

IFPA Pro Show in Kansas City, MO, will be my debut- Sept 2012
Macros- reverse dieting- 40f/250c/200p- for now.....along with re-feeds of 40f/500c/200p once per week
Training- first 4 weeks
Mon- Legs/Calves
Tues- Back/Tri's
Wed- Chest/Bi's
Th- ABS/HIIT Cardio
Fri- Shoulders/Traps/Quads #2 Hamstring focus
Sat- Bi's
Sun- ABS/HIIT Cardio
*I am in the middle of the attached photo and I included one of my wife as well!showvicki.jpg
*Vicki finished 3rd in the Masters and 5th in the Open at the NANBF Northern States

I am keeping my rep range around 8-12 on everything with some drop sets, burn out sets, etc. I will drop by every few days and post up any highlights. Anyway, thanks for following along and let's ROLL!

BrianIMG00476-20111022-2117.jpg

[Rypt1]

Good luck Brian! I'll be following.

[SiSu247]

in 4sure!! congrats on everything!

[Rsardinia]

In, congrats on joining the ranks.

[Trapzillaoo7]

First of all, thanks for following along! I don't have any great highlights to report today as far as in the gym. I had great workouts on Thursday and Friday but they were more from a volume standpoint. I hit Shoulders and Hammies on Friday then Biceps/Abs/Calves yesterday. I have been keeping my cardio in for now but that will cut out a bit very shortly. Today I will just be doing some light AM cardio. My diet has been subpar the past few days. My sweet tooth got the best of my a bit and I had some nasty snacks. I hope that is out of my system, LOL. At any rate, I need to keep the diet tight and stay focused for my September Show. On a side note, our AFC business is REALLY kicking up. We signed 7 new clients this week and offered one Sponsorship to a Competitor doing the USA's. We also have one more spot available so look for details.

Now, today will be the start of my Daughter's Basketball Season where I am a volunteer Coach. So, my meals are prepped for the day and we are ready to roll. I will have a Skype Posing Session with a Client as soon as I get back today. It's up at 3:30 AM for a little work and then probably home around 9:00 PM. The Tournament we play in is 2 hours away so I have 4 hours on the road starting at 6:30 AM. So, LONG day in front of me but it's going to be a blast!!!!

Take care all!

Brian

[Trapzillaoo7]

Solid week this week, OFF SEASON but have kept Cardio in due to a Photo Shoot on Saturday. I am weighing around 175 lbs (7 lbs over Contest Weight). The Shoot is primarily for my wife so I'm not too concerned about being in tip top shape for the shoot. The photos will all be gym type and action shots. They will then be given to our Sponsors to use when/where needed.

Now, as far as training and diet. My diet has been solid and I will continue my reverse dieting through February or March before I think about prepping for my Pro Debut in September. The training has been great as well. My strength is back and I feel great. I hurt my back 3 weeks out from the Northern States but it's now fully recovered. I was able to dead-lift yesterday without issue which is GREAT. I didn't go crazy but hit 355 for 6 reps. I will be pounding Chest/Bi's in a few hours but now it's TREADMILL TIME BABY!!!!

Take care and have a great day all,

Brian

[fltallpaul]

Congrats on your Card Brian...perhaps we will meet on stage next year. That would be cool!

[Trapzillaoo7]

Paul,
Thanks much and that would be awesome! What are your show plans for 2012?

Brian

[Trapzillaoo7]

The week has gone as planned and diet is spot on. That being said, after my photo shoot tomorrow I will be hitting a planned pig out over the balance of the weekend. This will be my IFPA Pro Status Celebration, : ). I have some good eats planned and a nice mental break as well. I have not taken once day off weights, posing or cardio since the beginning of August and it's much needed. I will be back on my diet come Monday AM. Have a great weekend all!

Brain

[Trapzillaoo7]

Here are some updated photos exactly 2 weeks post Northern States and Photo Shoot Day. I am feeling great and up 5 lbs from the Northern States Show. I seem to have filled out and still look good for the shoot which is great. After the shoot it will be full Off Season Mode. I am going to enjoy some eats as I said and then on Monday I will drop carbs again, get the fluid off and go back to reverse dieting. My macros have work back up to 50f/225c/225p and I actually lost weight at this number. So, I will come back with 50f/250c/225p and go up from there. My protein will not go over 225 for now but my fats/carbs will rise as needed. I will max my fat out at 65 grams. Then, I will hit a re-feed every 4 days at 50f/600c(to start- most ingested pre/post workout)/225p. Take care all,

Brian

[chuckles_345]

You know I'll be following. Keep me updated on where that pro debut will happen.

[Trapzillaoo7]

KC Pro International, September 2012 buddy!

Brian

You know I'll be following. Keep me updated on where that pro debut will happen.

[Trapzillaoo7]

Things have been going well. The photo shoot was great and I will have some awesome shots of the wife and I. After the shoot I destroyed food for 24 hours straight.

Sat AM pre shoot- 174 lbs
Sun PM- 194 lbs
Mon AM- 184 lbs
Tues AM- 178 lbs

I am back to reverse dieting with my numbers being 50f/250c/225p with no planned re-feeds at this time. I will go by feel or have a few planned cheat meals as I need to catch up with family, co-works, Vendors from my day job, etc. I plan on being able to hit scheduled re-feeds beginning in early December. I have added in some Occlusion Training on a regular basis as well (Calves/Quads/Hams/Biceps). My strength is on the rise and body is healthy. So, I will push hard until the week of Thanksgiving and then DELOAD. I will then come back with a 4-5 week Power Lifting Routine before smashing a leg based Power/Hypertrophy routine on Jan 1st. My legs are still lagging and a major weakness in my opinion. I need to step up my game big time to hang with the Pro's.

Train Hard!

Brian

[Trapzillaoo7]

I have had a great week of training. The diet has been a bit lax but I had some Family Suppers so I decided to loosen it up. I am back on track again and ready to push forward. I have added some occlusion training in with more frequency this off-season as well. So, we'll see what that does for me. I will be adding it to Calves, quads and biceps (all major weaknesses of mine).

I am looking forward to a great week and weekend next weekend. We will be taking Team AFC on the road to the USA's next weekend. My wife and a Client (Carl Sievert) will be competing. We will be training with a few friends and other members of Team AFC while we're there. So, we should have some great picts!

Take care all!

Brian

[Trapzillaoo7]

I don't have much to update on my end. I am still chugging along and doing my best to keep my food in check, LOL. I love to eat and this is not easy for me when I am not actually prepping. I am sitting at 180 lbs (up 11 lbs in 4 weeks post-show) which is not horrible but could be better. I have added a bit of body-fat now but strength is WAY up. This week marks a big week for Team AFC (Ahlstrom Fitness Consulting). My wife victoria_a is competing at the USA/Bluffs along with a Client (Carl Sievert) so I have been stressed and busy getting them ready to rock. I also have 3 other Clients coming to the show and we'll be getting a few workouts in as well as taking some candids. It's going to be a great weekend! I have 2 days of work left and then I am off until 11/28, PARTY!!!! At any rate, I am super proud of my wife and all of my clients. Here's a little note for my wife as well, : )

I am so proud of my wife, Vicki Ahlstrom. She has been prepping for months now and has taken this whole journey in stride. Vicki has followed my Prep Plan to a "T" from day one. I made changes after her first show that I know were not easy for her and completely out of her comfort zone. Regardless, she never complained ONCE. I can not wait for everyone to see the changes she made between Show #1 and Show #2. Vicki, no matter the outcome, we are SO PROUD OF YOU!

GO VICKI and CARL!!!!

[Trapzillaoo7]

Off to the USA's in Council Bluffs, IA, today! I can't wait to watch my TEAM kick some butt. Vicki and Carl are ready to ROCK. I have workouts planned with some awesome TEAM AFC Clients later today and tomorrow. It's going to be a great weekend! Take care all!

Brian

[Trapzillaoo7]

WOW, what a great weekend! We had an amazing time at the Show and just hanging with friends in general. My wife took 2nd in the USA Bikini Open, USA 35+ Bikini and the Bluffs Bikini Open. She made huge improvements from her last show. The USA's were both Pro Qualifiers. So, in her 2nd show ever she missed becoming a Pro by 1 spot...TWICE!!!! Great job Vicki (victoria_a)!

Carl Sievert, our Sponsored Bodybuilder, came in SHREDDED beyond belief. He should have easily won his class and Pro Carb but he was completely robbed. We all know it happens but it's a tough pill to swallow for us all. Anyway, he'll keep grinding and get his. I am so very proud of him. He came a LONG way in a short time.

Team Gorman was there in full effect and they did great. They are all good friends of ours and it was awesome to see them and to see them KILL IT. Chris Valentin won the Short Class and is a new IFPA Pro! Nick Boswell tore it up and came in at a SHREDDED 3rd in the toughest class in the Show (Mediums- thank god I already had my card!). Brian Graf (Fusion Athlete/soon to be my team-mate) took 2nd in the Medium Class.

We also had some great training sessions at Shain Butlers Gym with our Team AFC Clients- Jason Vaughn, Matt Jackson and Brian Mauer were all there. Team AFC tore the gym up absolutely trashing LEGS on Friday (I still have major DOMS) and then Brian/I hit a good Upper Session on Saturday as well. It was just about a perfect weekend minus the missing cards for our team. At any rate, loved seeing everyone and can't wait to see them again. We are blessed to have an awesome Team and awesome friends to boot!!!!

Now, I am off work for a full week, so I will train light, de-load and RELAX this week! Happy Turkey Day all!!!!

Brian

[fltallpaul]

Congrats on your wife's and clients success. I am finding out how rewarding it is when clients succeed as well.

You guys should both be primed for Turkey day!

[Trapzillaoo7]

Here are a few more photos!

[Trapzillaoo7]

Thanks Paul! It has been a great year so far and you nailed it- so rewarding to watch others succeed!

Yes, Turkey Day will be DOMINATED, LOL!

Take care and have a great Holiday!

Brian

Congrats on your wife's and clients success. I am finding out how rewarding it is when clients succeed as well.

You guys should both be primed for Turkey day!

[ehlisl]

Congrats on a great year Brian!! Hopefully I'll see you around next year too!!

[Trapzillaoo7]

Hey all, my prep is officially underway for my Pro Debut later in 2012. This should be an interesting ride. I will try to spend a little time each week providing updates. I am starting with 2 re-feeds per week (both on leg days) with only 2 HIIT cardio sessions each week. I will adjust as needed. I will be doing my entire prep myself and I am pumped to do so.

I apologize for slacking off posting in here as I have been ultra busy with work, my own business, coaching youth sports and my kids. On a side note, if you are anywhere near Des Moines Iowa on May 13th please come out and support our competitors, Scott Michels, Matt Jackson and Brian Mauer (You can also see Brian Mauer hit the stage on April 21st in Liberty MO). My wife and I will be there as well if you want to stop and chat with us. Come support our Athletes!

Thanks all,

Brian

[Trapzillaoo7]

Check out our clothing line, www.beyonddrivengear.com!

Thanks!

Brian

[Trapzillaoo7]

Well, one week down with many to go. Here are some photos today. I focused hard on my legs and back again. I really need to bring them up yet.

Thanks all,

Brian

[Trapzillaoo7]

Last one,

[chuckles_345]

Looking solid! As always the size and muscle maturity is there, it is just a matter of getting as lean as possible. But, you started far enough out that you should have plenty of time to get there. I'll be following.

[red_cat]

Last one,

Hey, Brian. I'm a friend of Matt Jackson...saw your name pop up here and figured I'd check your log out! Looks like you've got a good starting point for your prep. How long are you planning on dieting?

[Trapzillaoo7]

Very cool and great to meet you! Thanks for checking in as well. I am 26 weeks out. My goal is nice and slow to come in as big and lean as possible. When do you hit the stage next?


QUOTE=red_cat;853698963]Hey, Brian. I'm a friend of Matt Jackson...saw your name pop up here and figured I'd check your log out! Looks like you've got a good starting point for your prep. How long are you planning on dieting?[/QUOTE]

[Trapzillaoo7]

Here is my current training split:

Sun- Lower Power
Mon- Upper Power
Tues- Cardio/ABS
Wed- Lower Hyper
Thurs- Back/Chest Hyper
Fri- Arms/Shoulder Hyper
Sat- Cardio/ABS

[Trapzillaoo7]

That's the plan buddy! Should be a fun ride!

Looking solid! As always the size and muscle maturity is there, it is just a matter of getting as lean as possible. But, you started far enough out that you should have plenty of time to get there. I'll be following.