Less Than 10 Weeks Remaining, No Backing Down!

[Incubusfan18]

quick little pointer on posing. bring that far shoulder towards the camera more. keep your hips exactly how they are, just simply rotate the far shoulder towards the camera keeping that far arm pushed against your chest. will make a world of difference in your side chest!

I'll definitely try that out, thanks bro!

[zbert]

i would surely keep the HIIT in and just keep stretching. I would maybe ice it also. Just like a few of us said, the knee and joint problems will happen when you get deep into prep. If you dont do three days i would do two days. If it becomes to painful, just switch it to MISS. You are the one that has to put up with the pain

[Incubusfan18]

i would surely keep the HIIT in and just keep stretching. I would maybe ice it also. Just like a few of us said, the knee and joint problems will happen when you get deep into prep. If you dont do three days i would do two days. If it becomes to painful, just switch it to MISS. You are the one that has to put up with the pain

That's the plan for now, sounds good man. And maybe it's irrational, but I have a fear that I'm gonna mess up my knee with HIIT and have to stop training legs for the remainder of prep and that would not be ideal. I'll just make sure I warm up and stretch extra thoroughly today.

[Bnizzle163]

I honestly don't think you'll injure it doing HIIT imo. I may be wrong though, seeing as I'm no doc and I have no idea whats going on w your knee . Personally, I think you'd be more likely to injure yourself squatting.

[zbert]

Well if you have those fears, then just do MISS. I would never want to do anything that would cause injury for the future. It is a personal choice man.

[Incubusfan18]

I honestly don't think you'll injure it doing HIIT imo. I may be wrong though, seeing as I'm no doc and I have no idea whats going on w your knee . Personally, I think you'd be more likely to injure yourself squatting.

Well if you have those fears, then just do MISS. I would never want to do anything that would cause injury for the future. It is a personal choice man.

I'm gonna stick to leg presses and leg extensions from now on as far as quad training goes. As far as the metabolic and lasting effects of HIIT are concerned, is there any way to roughly estimate how much MISS I would have to do in order to compensate?

[acm807]

leg extensions are probably the worst on the knee my man....

at least that is what most of my exercise science professors are telling us in school.

[Incubusfan18]

leg extensions are probably the worst on the knee my man....

at least that is what most of my exercise science professors are telling us in school.

Interesting, I usually feel little aggravation on leg extensions compared to any kind of squats. Maybe I just stick to high reps, less weight on leg extensions and get the bulk of my quad work with leg presses. I just finished HIIT, 20 minutes on the stationary bike: 5 minute warm up, 10 intervals, 5 minute cool down, totaling 300 calories burned. My knee felt fine throughout, but I'll see how it feels tomorrow. As of now, I only have 6 HIIT sessions left until the competition.

I just stocked up on food as well. Lots of FF cottage cheese, SF pudding, SF jello, LF waffles, and I made a bunch of grilled chicken and boiled white potatoes when I went home. Breakfast will still be egg whites with grits, cream of wheat, or oatmeal at the dining hall, but I won't be going to the dining halls much besides that. Sucks because I pay for 19 meals/week, but you do what you gotta do.

[acm807]

Interesting, I usually feel little aggravation on leg extensions compared to any kind of squats. Maybe I just stick to high reps, less weight on leg extensions and get the bulk of my quad work with leg presses. I just finished HIIT, 20 minutes on the stationary bike: 5 minute warm up, 10 intervals, 5 minute cool down, totaling 300 calories burned. My knee felt fine throughout, but I'll see how it feels tomorrow. As of now, I only have 6 HIIT sessions left until the competition.

I just stocked up on food as well. Lots of FF cottage cheese, SF pudding, SF jello, LF waffles, and I made a bunch of grilled chicken and boiled white potatoes when I went home. Breakfast will still be egg whites with grits, cream of wheat, or oatmeal at the dining hall, but I won't be going bto the dining halls much besides that. Sucks because I pay for 19 meals/week, but you do what you gotta do.

i know that feel bro. i'm 16 weeks out and i'm allready cutting out the school cafe. i was eating deli turkey on whole wheat bread with egg whites for lunch and dinner. but i'm allready cutting it out and making my own food. feel like it's a huge waste. but hey like you said gotta do what ya gotta do.

[Frankdaddy]

Stick with your plan of dropping macros. You are pretty smooth in your back and hamstrings but glutes are detailing a little better than the two others. I think you can drop a good bit in 3 weeks, so like I suggested before I would make two huge increases in your cardio and diet regimine and then can have a full hard week of filling out. So if I were you, I would def be starting to go all out to reach the goal. It does not sound pleasent to do, but you will hate it moreso later when the prep goggles are gone and realize you couldve done a lot more, and waiting until next is not acceptable now if you can help it.

[Incubusfan18]

Stick with your plan of dropping macros. You are pretty smooth in your back and hamstrings but glutes are detailing a little better than the two others. I think you can drop a good bit in 3 weeks, so like I suggested before I would make two huge increases in your cardio and diet regimine and then can have a full hard week of filling out. So if I were you, I would def be starting to go all out to reach the goal. It does not sound pleasent to do, but you will hate it moreso later when the prep goggles are gone and realize you couldve done a lot more, and waiting until next is not acceptable now if you can help it.

Zbert said the pics are deceiving and that I looked a lot leaner last week when he saw me in person, but I agree that my hamstrings and back need more detail for me to be competition. Would you advise increasing the cardio and decreasing my carbs even more than what I outlined earlier?

[Devils]

Just a bit of input.

You are on 1720 calories in your low days @ bw of 135.2 lbs.

I was on 1600-1750 on my low days @ 170 lbs 5"11

My opinion but you need to go harder.

[andyboi]

Just a bit of input.

You are on 1720 calories in your low days @ bw of 135.2 lbs.

I was on 1600-1750 on my low days @ 170 lbs 5"11

My opinion but you need to go harder.

I'd have to agree with this.

Go that extra bit and really bring it home sooner so you can start filling up.

Keep going mate, you're smashing it!

[Incubusfan18]

Just a bit of input.

You are on 1720 calories in your low days @ bw of 135.2 lbs.

I was on 1600-1750 on my low days @ 170 lbs 5"11

My opinion but you need to go harder.

Damn man, and I thought I was suffering. I wanna see what this cardio and macro change does to my weight and I'll make more changes if necessary (so I probably will).

I'd have to agree with this.

Go that extra bit and really bring it home sooner so you can start filling up.

Keep going mate, you're smashing it!

Can't wait to start filling out , so I'll do whatever it takes to get to that point where filling out will actually make an impact. Thanks man!

[Incubusfan18]

So, I woke up at 134.6 today, things are looking up!

[areya2005]

I chimed in in your other thread, but what people are saying here is correct. At 3 weeks out, I was around 1500 calories at 160lbs. I have a slightly slower metabolism, but nevertheless, it looks like you need to make a bigger drop.

I'd focus on a macro drop then worry about adding too much extra cardio. Too much, and you can say "bye bye" to your legs.

There was one week when I was around 6 weeks out where I got all cardio happy and was doing it 5-6x a week, for a longer duration than usual. I swear, that week alone, I lost some size on my legs. That's when I scaled it back to 3-4x.

[Incubusfan18]

I chimed in in your other thread, but what people are saying here is correct. At 3 weeks out, I was around 1500 calories at 160lbs. I have a slightly slower metabolism, but nevertheless, it looks like you need to make a bigger drop.

I'd focus on a macro drop then worry about adding too much extra cardio. Too much, and you can say "bye bye" to your legs.

There was one week when I was around 6 weeks out where I got all cardio happy and was doing it 5-6x a week, for a longer duration than usual. I swear, that week alone, I lost some size on my legs. That's when I scaled it back to 3-4x.

Thanks for the response man. Hmm that's interesting, I've heard that opposite that it's better to keep the food in and up the cardio in order to hold onto muscle (more food, better workouts, more muscle stimulation, etc.).

[andyboi]

I chimed in in your other thread, but what people are saying here is correct. At 3 weeks out, I was around 1500 calories at 160lbs. I have a slightly slower metabolism, but nevertheless, it looks like you need to make a bigger drop.

I'd focus on a macro drop then worry about adding too much extra cardio. Too much, and you can say "bye bye" to your legs.

There was one week when I was around 6 weeks out where I got all cardio happy and was doing it 5-6x a week, for a longer duration than usual. I swear, that week alone, I lost some size on my legs. That's when I scaled it back to 3-4x.

Things are looking grim for me then @ 7 x 700kcal

haha I don't think I've lost any size, in fact, the detail is far more apparent in my legs than ever before!

[Incubusfan18]

Things are looking grim for me then @ 7 x 700kcal

haha I don't think I've lost any size, in fact, the detail is far more apparent in my legs than ever before!

That's crazy bro, I give you a lot of credit for doing that much cardio everyday! But isn't it sick seeing your quad vascularity after cardio? That's what I like about cardio haha.

[Incubusfan18]

The weight I'm lifting at this point is pathetic, so I'm just gonna list exercises and sets for the most part. I try to go as heavy as I can on the first few exercises because my energy only lasts so long at this point.

Chest/Tris

Decline BB Bench

3 sets

Incline Smith Machine Press

3 sets

Incline DB Flyes

3 sets

Cable Flyes

2 sets

FST-7 Chest Dips

7 x 8

Rope Pushdowns

4 sets

Cardio: 500kcals burned on the stationary bike, MISS as usual. I was watching the food network during this and officially decided against the reverse diet...I need to recover mentally from prep and I just love food too much!

[Frankdaddy]

Well I was around 1800ish with my caloric intake or less at the end of my prep at 176 doing 2two HIIT sessions a week, 22 to be exact on both days. Plus three 45 minute sessions of MISS a week, and still didnt come in peeled after 29 weeks. I think you are actually in a good spot of not having to do very much, atleast not as much as you think you are doing. I guess I wasnt paying attention but 10 intervals wouldve barely made me sweat torwards the end of my prep covered in a sweatsuite

[areya2005]

I didn't sweat at all from like 3 weeks out. NOTHING!

[Incubusfan18]

Well I was around 1800ish with my caloric intake or less at the end of my prep at 176 doing 2two HIIT sessions a week, 22 to be exact on both days. Plus three 45 minute sessions of MISS a week, and still didnt come in peeled after 29 weeks. I think you are actually in a good spot of not having to do very much, atleast not as much as you think you are doing. I guess I wasnt paying attention but 10 intervals wouldve barely made me sweat torwards the end of my prep covered in a sweatsuite

I didn't sweat at all from like 3 weeks out. NOTHING!

You guys are crazy, I still sweat my butt off on the bike just wearing a tank and shorts!

[Incubusfan18]

Morning Weigh In: 133.4 lbs. holy crap! I guess the changes are doing their thing haha. Today's a refeed so I'm looking to hit 160/340/35, so I gotta enjoy these carbs while I have them! Breakfast was egg whites with a sandwich on soft 12 grain bread with peanut butter and fluff....delicious.

[Incubusfan18]

I just read through Layne's newest peak week article here on bodybuilding.com and here's what I came up with:

Thursday/Friday (8 & 9 Days Out)
Protein: 180 g (normal)
Carbs: 140 g (maybe slightly lower than normal)
Fats: 40 g (normal)
Sodium: 5000 mg (pretty high, but the amount I normally consume in a day)
Fluid: 1½ gallon
Training: normal
Cardio: normal

Saturday/Sunday
Protein: 165 g
Carbs: 180-200 g
Fats: 40 g
Sodium: 5,000 mg
Fluid: 1½ gallon
Training: off
Cardio: final high-intensity interval sessions

Monday
Protein: 155 g
Carbs: 380 g
Fats: 45 g
Sodium: 5,000 mg
Fluid: 1½ gallon
Training: Last heavy leg day (no sets to failure, 80% or so of normal weights)
Cardio: 50 minutes at moderate intensity

Tuesday
Protein: 160 g
Carbs: 320 g
Fats: 45 g
Sodium: 5,000 mg
Fluid: 1½ gallon
Training: Last heavy back-and-chest day (no sets to failure, 80% or so of normal weights)
Cardio: 40 minutes at moderate intensity

Wednesday
Protein: 165 g
Carbs: 260 g
Fats: 40 g
Sodium: 5,000 mg
Fluid: 1½ gallon
Training: Last heavy shoulders-and-arms day (no sets to failure, 80% or so of normal weights)
Cardio: 30 minutes at moderate intensity

Thursday
Protein: 170 g
Carbs: 200 g
Fats: 40 g
Sodium: 5,000 mg
Fluid: 1½ gallon
Training: 40 minutes of light circuit training (pick one exercise for each body part, and rotate through it nonstop; use 60% of normal weights)
Cardio: 20 minutes at moderate intensity

Friday
Protein: 180 g
Carbs: 250 g
Fats: 40 g
Sodium: 5,000 mg
Fluid: 1½ gallon
Training: 20 to 25 minutes of light circuit training
Cardio: 10 to 20 minutes of low-intensity cardio, such as walking

[acm807]

peak week is a scary thing man.


my last peak week i tampered with things too much.

one thing i really took out of laynes new pre contest stuff was to not really change things too much. keep doing what you respond well too and to not try some magic remedy that is supposed to make you look better than you have all prep while your on stage.

[Incubusfan18]

Yesterday's Morning Weigh In: 133.4
Today's Morning Weigh In: 133.2

Yesterday I just did hams/calves because I was really pressed for time, I'll do quads either today or tomorrow.

Hamstrings/Calves

Lying Leg Curls

4 sets

Deadlifts

185 x 20,16

Donkey Calf Raise Station

4 sets

FST-7 Lying Leg Curls

7 x 10

[llopezxx]

Havent posted in a bit, but man you've made some progress. Good job, glutes are starting to come in.

Also, I knew you've probably seen it, but sad what happened to Evan/Wolf isnt it.? I knew you were rooting for Evan.

[Incubusfan18]

peak week is a scary thing man.


my last peak week i tampered with things too much.

one thing i really took out of laynes new pre contest stuff was to not really change things too much. keep doing what you respond well too and to not try some magic remedy that is supposed to make you look better than you have all prep while your on stage.

Yeah I definitely agree man, there's no magic formula, I just have to make it to peak week as lean as possible and let the carbs fill me out.

Havent posted in a bit, but man you've made some progress. Good job, glutes are starting to come in.

Also, I knew you've probably seen it, but sad what happened to Evan/Wolf isnt it.? I knew you were rooting for Evan.

Thanks man, and yeah the politics in the IFBB these days are bs, Evan was on and should have taken it.

[Incubusfan18]

Arms

Smith Machine CGBP

4 sets

Single Arm Overhead DB Extensions

3 sets

Single Arm Rope Pushdowns

3 sets

DB Curls

3 sets

Close Grip EZ Bar Curls

2 sets

Cable Preacher Curls

2 sets

Cross Body DB Hammer Curls

1 set

Cardio: 500 kcals MISS on the stationary bike, took a little longer than usual but I got it done.