It's GROW Time! Bnizzle's journey to monster mass!

[Bnizzle163]

Ladies and gents! I just completed my first prep and competed in the 2009 OCB Natural Mr/Mrs.Indiana - an IFPA Pro Qualifier. It was a blast! I learned a lot, and met a lot of cool new people. I placed very well for my first contest and even made top 5 in a stacked open class . Now it's time for me to add some size to my frame and shoot for another show. I'm hooked .

GAME PLAN

- To slowly rebuild my metabolism and enjoy the rebound effect -

I used the Cut Diet by Scivation contest prep and came in the leanest I've ever been in my life. I was 5% bf and weighed in at 168.5lbs. There are a few things I learned... Being so low carb, I feel we timed my carb up wrong. I introduced complex carbs at about 4 days out and kept them relatively constant. The day after the show, I was BLOATED as heck because of my post contest 4000 calorie binge but I was MUCH more vascular. I feel I would've benefited more from starting my carb up 1-2 days out with a higher volume of carbs. I will practice this through trial and error this offseason to see what my body responds to.

Secondly, I don't think I will manipulate sodium and water as much as I did. It made me a little flat and smooth. But then again my conditioning wasn't where I would've liked it, so I don't think it cost me a higher placing. I intend to be the MOST conditioned guy on stage at my next show .

Game plan

I haven't lifted since my contest simply to allow my CNS to recover a bit and to ease my joints, etc back into everything. It is now tuesday and I will be starting tomorrow with a light lower workout. Here will be my split starting monday of next week :

MONDAY : LOWER HEAVY/LIS CARDIO
TUESDAY : UPPER HEAVY
WEDNESDAY : OFF
THURSDAY : LEGS HYPERTROPHY
FRIDAY : CHEST/BACK HYPERTROPHY/ LIS CARDIO
SATURDAY : SHOULDERS/ARMS HYPERTROPHY/ LIS CARDIO
SUNDAY : OFF

As you can see, I will be incorporating cardio this offseason. Something I've never done lol. I always thought "You need to rest to grow" and it was really just my excuse of being lazy. I now realize the benefits of offseason cardio for muscle growth and endurance in the gym. So I cannot wait to hit it hard! Hope you all would like to join!

Time to get a novice class win

[fltallpaul]

Ladies and gents! I just completed my first prep and competed in the 2009 OCB Natural Mr/Mrs.Indiana - an IFPA Pro Qualifier. It was a blast! I learned a lot, and met a lot of cool new people. I placed very well for my first contest and even made top 5 in a stacked open class . Now it's time for me to add some size to my frame and shoot for another show. I'm hooked .

GAME PLAN

- To slowly rebuild my metabolism and enjoy the rebound effect -

I used the Cut Diet by Scivation contest prep and came in the leanest I've ever been in my life. I was 5% bf and weighed in at 168.5lbs. There are a few things I learned... Being so low carb, I feel we timed my carb up wrong. I introduced complex carbs at about 4 days out and kept them relatively constant. The day after the show, I was BLOATED as heck because of my post contest 4000 calorie binge but I was MUCH more vascular. I feel I would've benefited more from starting my carb up 1-2 days out with a higher volume of carbs. I will practice this through trial and error this offseason to see what my body responds to.

Secondly, I don't think I will manipulate sodium and water as much as I did. It made me a little flat and smooth. But then again my conditioning wasn't where I would've liked it, so I don't think it cost me a higher placing. I intend to be the MOST conditioned guy on stage at my next show .

Game plan

I haven't lifted since my contest simply to allow my CNS to recover a bit and to ease my joints, etc back into everything. It is now tuesday and I will be starting tomorrow with a light lower workout. Here will be my split starting monday of next week :

MONDAY : LOWER HEAVY/LIS CARDIO
TUESDAY : UPPER HEAVY
WEDNESDAY : OFF
THURSDAY : LEGS HYPERTROPHY
FRIDAY : CHEST/BACK HYPERTROPHY/ LIS CARDIO
SATURDAY : SHOULDERS/ARMS HYPERTROPHY/ LIS CARDIO
SUNDAY : OFF

As you can see, I will be incorporating cardio this offseason. Something I've never done lol. I always thought "You need to rest to grow" and it was really just my excuse of being lazy. I now realize the benefits of offseason cardio for muscle growth and endurance in the gym. So I cannot wait to hit it hard! Hope you all would like to join!

Time to get a novice class win

I might suggest something which I learned from personal experience doing the exact same split as you mention. On Tuesday, Thursday and Friday you will be hitting shoulders pretty hard...my shoulders started to ache after a while. I have since switched and now do


MONDAY : Upper Heavy
TUESDAY : Lower Heavy
WEDNESDAY : OFF
THURSDAY : CHEST/BACK HYPERTROPHY/ LIS CARDIO
FRIDAY : LEGS HYPERTROPHY
SATURDAY : SHOULDERS/ARMS HYPERTROPHY/ LIS CARDIO
SUNDAY : OFF

This gives time off between use of the shoulders, I have also since started doing shoulders at the end of chest day, and traps on arm day.

Find what works for your body and adjust as you go...its a great split to gain size with. I look forward to seeing your off season growth now that you have a lot more knowledge.

[Bnizzle163]

I might suggest something which I learned from personal experience doing the exact same split as you mention. On Tuesday, Thursday and Friday you will be hitting shoulders pretty hard...my shoulders started to ache after a while. I have since switched and now do


MONDAY : Upper Heavy
TUESDAY : Lower Heavy
WEDNESDAY : OFF
THURSDAY : CHEST/BACK HYPERTROPHY/ LIS CARDIO
FRIDAY : LEGS HYPERTROPHY
SATURDAY : SHOULDERS/ARMS HYPERTROPHY/ LIS CARDIO
SUNDAY : OFF

This gives time off between use of the shoulders, I have also since started doing shoulders at the end of chest day, and traps on arm day.

Find what works for your body and adjust as you go...its a great split to gain size with. I look forward to seeing your off season growth now that you have a lot more knowledge.

Good idea paul. I'll do that!

[Bnizzle163]

First day back lifting after I competed for the first time on September 26th 2009! I was so eager to lift and played it smart by giving my body a few much needed days of rest following the show. I was lifting 20+ weeks without a deload or any rest leading up to my contest date, so I realized my CNS could use a little break. Came back with Chest and Back. I felt a little weak, a little shaky, but all in all it's great to be back

CHEST/BACK

INCLINE BB BENCH
185x12
205x7
205x7

PULL UPS
BWX10
BWX8
BWX7

DIPS (CHEST VERSION)
BWx12
BWx10
BWx10

BENT OVER BB ROWS
135x12
165x8
165x7

DB FLY
25'sx12
25'sx10

CHINS
BWx6
BWx5

It was a pretty short and sweet workout; nothing fancy. I jumped on the elliptical and hit a very low intensity (around 115-125bpm) cardio session that lasted 20 mins plus a 2 min cool down. It is great to be back!!

[Bnizzle163]

Updates here

My contest weight was 168.5. After my post-contest feast, I weighed 185 the next day... YES 185 lol. I DID deplete water and sodium, as directed by Derek. Will I do this next time? I'm not sure. I feel my body responds better when everything is fairly constant. So I probably will not deplete anything, I'll just come in much leaner and let my conditioning take care of the rest. Anyway, I didn't cheat - other than half a steak burrito on monday - since the show. my cals are around 2450 right now of all clean foods. Weighed in today and I'm at 171.5 . So no post-contest giant fat gain for me!! Just plan on bringing CARBS back in slowly while keeping my protein and fats constant for now.

I'll keep everything 90% clean, with 1-2 (probably 2 ) cheat meals a week, usually on saturday and sunday. I look forward to having a very successful offseason and hitting the stage late 2010/early 2011.

[Quelly]

you'll probably see it continue to come down as your diet stays more consistent, I was 191 yesterday, I'm 188 today, I was 181 morning of the show, and god I was probably like 194-196 after the weekend...its just the sodium levels stabilizing and the water getting passed....I like your plan too man, subbed!

[Bnizzle163]

you'll probably see it continue to come down as your diet stays more consistent, I was 191 yesterday, I'm 188 today, I was 181 morning of the show, and god I was probably like 194-196 after the weekend...its just the sodium levels stabilizing and the water getting passed....I like your plan too man, subbed!

That's good to hear Eric. About 2-3 weeks out, I was using the search function because I was worried about going on a crazy binge post-contest and I found your thread from 2007 lol. You're doing much better this time around .

PWO today I had 3/4 cup oats, 20 grams natty pb, and 2 scoops of dymatize elite gourmet chocolate and it was honestly one of the best things I've had since my show. I absolutely LOVE that combo . So eating on point shouldn't be a problem as long as I trick my body into thinking it's having something evil haha.

Glad to have you along for the ride. It's growing time!!!!

[Bnizzle163]

LEGS @ home

BB SQUATS
185x10
205x8
195x8

SLDL'S
135x12
185x8
185x8

LEG EXTENSIONS (Powertec olympic bench)
125x15
125x12
125x12

SMITH CALF RAISES
135x15
185x12
185x12
185x10

Trying to ease myself back into it before I'm full bore. I never thought I'd say this, but... it felt GREAT to squat again . It's been about 2 1/2 weeks since I've trained legs, since I didn't train them peak week and they were also Day 1 on my split. So, it felt good! Not going to lie though... 205 felt kind of heavy . I know my strength will come back, so no worries there, just glad to be back hitting it!!

Cardio
20 mins LIS @ 125bpm.

Tomorrow will be some shoulders/arms hypertrophy!

[Veganpussoir]

Congrats on your first show buddy! I too have to work on my carbs, water, salt tinkering. I cut water way too early and dont think I will for my next show in the spring.

Look forward to hearing how everything goes for ya.

[Bnizzle163]

Congrats on your first show buddy! I too have to work on my carbs, water, salt tinkering. I cut water way too early and dont think I will for my next show in the spring.

Look forward to hearing how everything goes for ya.

Thanks brother! A vegan, eh? My gf is vegan as well .

I will not cut water or sodium again! I think if I just come in shredded enough, my conditioning will take care of the rest.

[Quelly]

Thanks brother! A vegan, eh? My gf is vegan as well .

I will not cut water or sodium again! I think if I just come in shredded enough, my conditioning will take care of the rest.

bingo, salt intake steady, enough water to fill out, and get SHREDDED

[Bnizzle163]

bingo, salt intake steady, enough water to fill out, and get SHREDDED

I consider my first show successful simply because I learned a lot. Even if I got last place, it would've been worth it to have something to improve upon.

[Blazed]

Looking forward to seeing your progress mate =)

[Bnizzle163]

Looking forward to seeing your progress mate =)

Thanks, man!

I'm slowly ramping up calories and can't wait until I can be eating more and more food. I love food!

[Bnizzle163]

These are my macros from yesterday. I followed the cut diet for prep by Scivation, and for anyone who is familiar with the diet, it is a high protein, high fat, low carb, insulin controlling diet. I plan to bring carbs back up slowly and feel my body will respond much better to a carb based diet. Let me know what you guys think and if you have any input on where I should adjust, I'm all ears .
stats
171.5lbs
5'10"

caloric intake last week of prep
AROUND 2000 on last 3 days of carb up

CURRENT AS OF YESTERDAY
cals
2,527
fat
92.7
carbs
150.4
protein
282.7

[The Solution]

Macros look good man, just slowly lower the fat and up the carbs when you hit roadblocks on the weight gain, take it slow. There is no rush to add back in a ton of calories. Slow and Steady wins the race.

[Bnizzle163]

Macros look good man, just slowly lower the fat and up the carbs when you hit roadblocks on the weight gain, take it slow. There is no rush to add back in a ton of calories. Slow and Steady wins the race.

Agreed.

Thanks for the input, Bob. I definitely don't want to get too far away from contest condition. I also don't want to remain so close where I feel like dog poop

[bballbrett5]

are you still working with Derek or anything?

[Bnizzle163]

are you still working with Derek or anything?

Yes and no. I'm keeping in touch with him and still using their products, but feel my body responds better to a diet richer in carbs. So, I'm kind of thinking about working out my macros and adjusting accordingly. (I miss my carbs )

[fltallpaul]

Yes and no. I'm keeping in touch with him and still using their products, but feel my body responds better to a diet richer in carbs. So, I'm kind of thinking about working out my macros and adjusting accordingly. (I miss my carbs )

I highly recommend putting carbs in your pre and post workout...an hour pre workout and immediately after...when I started this I responded immediately..

[Barn01]

I highly recommend putting carbs in your pre and post workout...an hour pre workout and immediately after...when I started this I responded immediately..

I agree ... I have a much better workout when I do this. Solid Prot/carb meal 1-1.5h preworkout, I also add in vitamins and greens powder.

When I eat something dirty with sat fats and lots of sodium my lifts tend to go down and reach the lactic acid burn faster. The only thing I can think of is blood pH is lower and from what I've read you're more anabolic with a higher pH so hence the clean eats and greens powder. So far so good. Anyone else experiance this?

[Bnizzle163]

I highly recommend putting carbs in your pre and post workout...an hour pre workout and immediately after...when I started this I responded immediately..

Great advice paul. I've been lifting after breakfast. I'm eating 3/4 cup oats and 6oz of grapefruit with my eggs for breakfast and 3/4 cup oats with pb and whey pwo. Yum!

[Bnizzle163]

I agree ... I have a much better workout when I do this. Solid Prot/carb meal 1-1.5h preworkout, I also add in vitamins and greens powder.

When I eat something dirty with sat fats and lots of sodium my lifts tend to go down and reach the lactic acid burn faster. The only thing I can think of is blood pH is lower and from what I've read you're more anabolic with a higher pH so hence the clean eats and greens powder. So far so good. Anyone else experiance this?

I started incorporating the oats pre and post workout since I got back to lifting this week. It feels good to have some complex carbs in me .

In the offseason, I actually had better workouts the day after a cheat meal. Of course my body was used to having junk in me more frequently lol.

[Bnizzle163]

This is an example of why I want carbs in my diet :



Much more vascular. Muscles seem fuller, harder. This is at about 155grams of carbs. My body was on 80g for a while, other than refeed nights.

[Bnizzle163]

10-02-09

SHOULDERS/ARMS

SEATED DB MILITARY
65'sx12
70'sx8
70'sx8

DB LATERALS
20'sx12
20'sx10

REVERSE FLY
15'sx10
10'sx15
10'sx12

SKULLS
70x10
70x10
70x8

DB SHRUGS
70'sx12
75'sx12
75'sx10

BB CURLS
65x10
65x8
65x8

Workout went well. Still easing my way back into it. I had a heck of a pump, which I haven't experienced in quite a while. Going lighter really helps me with my mind-muscle connection. I ended up doing a bit of cardio to get the blood flowing and encourage recovery.

CARDIO
22 mins LIS on elliptical. HR 122-126

[Bnizzle163]

So today I'm taking my "free day" which I will incorporate every week. I don't GORGE on food, but enjoy food within reason and have 1 actual cheat meal without counting cals. My joints and lower back are pretty sore from trying to get back into the swing of things. It's a good/bad feeling though .

I went to school today to hand in a paper and ran around campus for like 45 minutes trying to find someone to take my paper so it isn't late lol. I didn't find anyone and eventually snuck behind the main desk and inserted my paper into the appropriate mailbox . So I guess you would say I got some cardio in lol.

This is what I ate so far today :
Egg whites on ezekiel english muffin with 2 slices of turkey bacon and a tky sausage patty
1 pb and sug-free jelly sandwich on ww bread
glass of unsweetened choc almond milk
bowl of my homemade chicken chili!
chicken quesadilla w/lowfat mozz and chedd on low carb ww tortillas
I'm going to have a bowl of sludge in a few and when the gf knocks off work, we're heading to get some mexican. It feels good to eat and not count every cal . But tomorrow it's back to metabolism rehab and football!! DA BEARS!

Everyone have a great weekend!

[Bnizzle163]

Just made some chocolate pb cheesecake ice cream! Mmmm :

1/2 cup ff cottage cheese
1/2 banana smashed
2tblsp natty pb
1 scoop dymatize 12 hour chocolate
1 tblspoon walden farm choc syrup
1/4 package sug free jello cheesecake mix

Stir all ingredients together and freeze for 3 hours. . Good stuff!

[Bnizzle163]

Today was definitely low key for me today. Woke up, had my breakfast (back on track with the diet ), enjoyed 2 cups of black coffee and watched some Bears football! They were off to a rough start as usual, but ended up putting up some big numbers (thanks to special teams).

Anyway, all that was on the menu today was 25 mins of low intensity cardio and some homework. Other than that, diet has been on point, and these will be my macros for the day :

CALORIES
2375

CARBS
149.1

FATS
88.2

PROTEIN
262.6

Tomorrow will be upper power and carbs will be a bit higher. Can't wait to get my swole on!

[Ian_B]

Just looked at your contest pictures man... where's your waist?

[Bnizzle163]

Just looked at your contest pictures man... where's your waist?

LoL. I was pretty bloated feeling at the night show... didn't eat anything really but a few rice cakes, sweets, almonds and a bit of protein I nibbled on, so I'm not sure where that came from lol. I blasted a couple out about 10 mins to show time, so that helped