Less Than 10 Weeks Remaining, No Backing Down!

[Incubusfan18]

Good job bro. YOu seemed to have peaked well, but how do you think you peaked from your point of view? COngrats on your placing and completing your goal. You look full in that front shot you posted earlier, and color looks very nice. When you front load properly, diet on plenty of variety in your diet and drinks enough water then that post contest meals are not as nice for some people, me included..Especially when you are healthy up until show day, so it sets up a much better offseason for most. You will turn into a great bodybuilder, keep up the good work.

I think I peaked well, I felt really full and dry at prejudging, but I felt as though I might have spilled just a touch by the night show (the hands-on-hips MM was taken at the night show, I felt a little bloated there). Thanks man!

nice man, you can definitely tell you're conditioning was spot on.

I kind of hate the stage setup tho, with no back curtains it just seems like there is too much commotion going on.... maybe its just me.

what did u use for tan/speedo?

Thanks! Yeah the set up was weird, and I used Jan Tana Hi-Def.

conditioning looked great bro! pack some size on that frame and you'll do awesome in the next one!

Hell yeah brah, time to put on some size!

SHREDDED! wow!!! you looked sensational on stage my man!!!

Dem glutes! Haha thanks dude!

Congrats on your showing, your hams/glutes looked shredded up which is definitely hard to achieve.

I agree with the backdrop comment, seems confusing to me let alone the judges...might have been different in person though

Yeah I was psyched that my hams/glutes came out the way they did, thanks man.

Congratulations! You did an amazing job. You looked great and you had some really good conditioning. Definitely sounds like you had a great experience. I bet you're hooked on this sport.

Yeah it's definitely an experience I'll never forget man, but I'm gonna hold off on competing again for awhile.

Great job man, you looked great. Didn't notice this before, but your calves seem to be a strong point, if only mine were lol. How was it being on stage and everything? I'll probably be so nervous when I finally get on stage lol.

Yeah I have never really trained calves hard or consistently, but I do have really low insertions so I have the potential to have great calves...gotta get to work! I was really nervous at first but to be honest, the nerves went away very quickly.

[Incubusfan18]

Well, all through yesterday I had a massive food baby, couldn't even flex my abs. I woke up today weighing in at 140.4, about 7 pounds more than I weighed in at prejudging. Besides the pint of Ben & Jerry's, which I am kicking myself now for eating the whole thing, I really didn't think I binged that hard. Heck, I ate breakfast at 10 AM and had nothing in between that and dinner at 6 PM. So, I really hope I didn't do much damage and store a significant amount of fat...hopefully it's 90% water weight. I've been chugging water all day today, and I ate pretty darned good except for a few splurges. I just logged everything I ate today, including the small splurges, and I hit 184/247/62 for the day. I think those are pretty good macros for me to start loosely reversing on (eyeballing macros). Ideally it would be 162/203-232/44 according to Layne's guide on reversing, but I want to have my fats higher to regain strength and libido quicker. So I'll try to hit around 160/200/60 this week, but my cravings have come back with a vengeance today so it's gonna be tough! Any suggestions guys?

[Incubusfan18]

Here's a bunch of professional photos, can't embed though sorry guys.

http://dawsonk.zenfolio.com/p9392848...55f5#h23b755f5
http://dawsonk.zenfolio.com/p9392848...de74#h163bde74
http://dawsonk.zenfolio.com/p939284895/h1fa43d#h1fa43d
http://dawsonk.zenfolio.com/p9392848...4558#h30984558
http://dawsonk.zenfolio.com/p9392848...0be3#h39c20be3
http://dawsonk.zenfolio.com/p9392848...47601#hc8a73fe
http://dawsonk.zenfolio.com/p9392848...47601#h3f7aa2e
http://dawsonk.zenfolio.com/p9392848...47601#hbf50083
http://dawsonk.zenfolio.com/p9392848...47601#haee5571
http://dawsonk.zenfolio.com/p9392848...7601#h12f12206
http://dawsonk.zenfolio.com/p9392848...7601#h11847312
http://dawsonk.zenfolio.com/p9392848...47601#h65ea706
http://dawsonk.zenfolio.com/p9392848...7601#h1bd16afd
http://dawsonk.zenfolio.com/p9392848...7601#h39467ccf

[adunbar35]

Well, all through yesterday I had a massive food baby, couldn't even flex my abs. I woke up today weighing in at 140.4, about 7 pounds more than I weighed in at prejudging. Besides the pint of Ben & Jerry's, which I am kicking myself now for eating the whole thing, I really didn't think I binged that hard. Heck, I ate breakfast at 10 AM and had nothing in between that and dinner at 6 PM. So, I really hope I didn't do much damage and store a significant amount of fat...hopefully it's 90% water weight. I've been chugging water all day today, and I ate pretty darned good except for a few splurges. I just logged everything I ate today, including the small splurges, and I hit 184/247/62 for the day. I think those are pretty good macros for me to start loosely reversing on (eyeballing macros). Ideally it would be 162/203-232/44 according to Layne's guide on reversing, but I want to have my fats higher to regain strength and libido quicker. So I'll try to hit around 160/200/60 this week, but my cravings have come back with a vengeance today so it's gonna be tough! Any suggestions guys?

So jealous... ahaha how I miss large amounts of good food.... could you link that reverse diet article by Layne by any chance? After I read about you talking about doing it I looked it up and kind of want to try it at the end of my cut... would be much appreciated!

[Incubusfan18]

So jealous... ahaha how I miss large amounts of good food.... could you link that reverse diet article by Layne by any chance? After I read about you talking about doing it I looked it up and kind of want to try it at the end of my cut... would be much appreciated!

I don't have the article I just remember reading something about it in a thread on some other forum. Basically Layne says to up carbs 40-60%, drop protein 20%, and up fats 10%.

I just stumbled across this article about post contest dieting by Chris Aceto: http://www.flexonline.com/nutrition/rebound-effect His approach is to increase calories a little more, specifically he says to add 150g of carbs and 40-50g of fat to you diet numbers, while dropping protein to bodyweight. So, I'll shoot for 140/300/80, but I don't know if I'm gonna be weighing out my food. I think I can eyeball macros after 16 weeks of dieting. I've decided that the IIFYM approach makes me obsess over food, so I'm just gonna stick to the basic clean bodybuilding foods and give myself 1-2 cheat meals per week, most likely on the weekends such as taking my girlfriend out to dinner. I'm gonna lay out a meal plan as well as soon as possible.

[Bnizzle163]

You did good dude and I'm positive you didn't do much damage by your post contest eats. I'm not a big fan of Aceto and his theories, but that's just my $0.02

[Incubusfan18]

You did good dude and I'm positive you didn't do much damage by your post contest eats. I'm not a big fan of Aceto and his theories, but that's just my $0.02

Haha that's a relief man, thanks. Regarding the diet, the way I think of it is that I really don't care if I stay very lean, which is why I don't wanna do the strict reverse diet. I'm more concerned with getting my strength and libido back as soon as possible, and start putting on as much as I can! I have a photoshoot (fitness modeling) scheduled for July, so I just want to try to make as make progress as I can between now and June before I cut down again for the shoot. I just want to get back to a healthy lifestyle, and it takes different protocols for different people to accomplish this.

BTW, this photo is dope haha http://dawsonk.zenfolio.com/p9392848...55f5#h23b755f5

[Incubusfan18]

Woke up at 138.2, dropped 2 pounds since yesterday! Haha can't wait for this bloated belly and water retention to go away, I'm gonna low carb it (~100-150g) today to see if that helps get rid of some the glycogen spill.

[Devils]

Woke up at 138.2, dropped 2 pounds since yesterday! Haha can't wait for this bloated belly and water retention to go away, I'm gonna low carb it (~100-150g) today to see if that helps get rid of some the glycogen spill.

Whats the point in this, start training hard and gaining muscle = more calories.

Good work on the show, good luck in the offseason.

[Incubusfan18]

Whats the point in this, start training hard and gaining muscle = more calories.

Good work on the show, good luck in the offseason.

Yeah you're right man, just gonna stick with roughly 140/300/80 for the next few weeks and increase from there. I can't wait to get my strength back and start putting on some muscle.

If anyone wants to follow the beginning of my offseason progress, I just won a tub of Neogenix BodyForge, which is a stim-free pre-workout supplement. I'll be logging all my workouts in the sponsored supplement section, and I'll post a link here when I start the log.

[Incubusfan18]

I took screenshots of the ones I liked lol

[LoganCL]

Great job man! Making us all proud. Such an awesome job for weight so much less that everyone! Just goes to show how important conditioning goes!

Regarding the reverse, it's up to your goals. My last bulk I went way higher in BF than I'd ever want to go again. To try and avoid that, I'm going to try and reverse as slowly as possible. Your plan sounds just fine. Have fun with it and get strong!

[Incubusfan18]

Great job man! Making us all proud. Such an awesome job for weight so much less that everyone! Just goes to show how important conditioning goes!

Regarding the reverse, it's up to your goals. My last bulk I went way higher in BF than I'd ever want to go again. To try and avoid that, I'm going to try and reverse as slowly as possible. Your plan sounds just fine. Have fun with it and get strong!

Thanks man!

Yeah I didn't want to do the strict reverse, because while it would have been nice to stay shredded, I am much more concerned with regaining my strength, libido, and making lean mass gains. I also really need to stop my obsession with food, that is, the mentality of "hmm what can I eat next and what can I fit into my macros?" because that will literally drive me insane. I'm just gonna design a meal plan for Sunday through Friday, and give myself a "free day" on Saturday.

[Incubusfan18]

Here's today's workout to give you guys an example of how much strength I lost. I've decided to train exclusively in the 8-15 rep range for the next few weeks, just to take it easy on my joints.

Arms

Close Grip Chins

BW x 9, 8, 7

Close Grip Barbell Bench Press

95 x 10, 9, 8

Extremely pathetic

Barbell Curls

65 x 10, 9, 8

Bench Dips

45 x 13, 12, 11

Standing Alternating Dumbbell Hammer Curls

22.5 x 13
25 x 10, 9

EZ Bar Pushdowns

90 x 13
100 x 11, 11

[Incubusfan18]

For anyone who wants to follow my offseason progress: http://forum.bodybuilding.com/showth...#post861384761