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  1. #121
    Platinum Account MITCHAPAL00ZA's Avatar
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    wow, had no idea it was at the Bethlehem YMCA. My HS is literally a stones throw from that place, and I spent countless hours lifting/playing ball at that Y...I think ill probably come up and check the show out. I think a gym acquaintance might be entering this show as well. He's probably at least 180 though so you won't have to worry about him except in overall.
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  2. #122
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    Originally Posted by MITCHAPAL00ZA View Post
    wow, had no idea it was at the Bethlehem YMCA. My HS is literally a stones throw from that place, and I spent countless hours lifting/playing ball at that Y...I think ill probably come up and check the show out. I think a gym acquaintance might be entering this show as well. He's probably at least 180 though so you won't have to worry about him except in overall.
    Yeah dude it's real convenient for me too, I live right near Crossgates.
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  3. #123
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    Sadly the refeed is over, hit 150.0/391.3/36.0 so I'm happy with that. Seriously contemplating dropping the macros...something like 190/170/40...gah I wish I had a coach sometimes.
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  4. #124
    Child of God zbert's Avatar
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    Yea the posing class is at that YMCA also. I think it is at 4pm or something, it was on their website i believe.
    I would drop the macros if your weight is stalling out, you only have a few more weeks to go, so you have to dig down deep and get it.
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    Originally Posted by zbert View Post
    Yea the posing class is at that YMCA also. I think it is at 4pm or something, it was on their website i believe.
    I would drop the macros if your weight is stalling out, you only have a few more weeks to go, so you have to dig down deep and get it.
    Yeah a litte over seven weeks now, gonna see how this drop affects me.
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  6. #126
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    Originally Posted by Incubusfan18 View Post
    Yeah a litte over seven weeks now, gonna see how this drop affects me.
    I would wait till the weight stabilizes after the refeed, then compare your weigh ins the previous weeks before I'd drop more macs. If anything, I would probably up cardio a tad and keep the food in. Just my $0.02
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    Originally Posted by Bnizzle163 View Post
    I would wait till the weight stabilizes after the refeed, then compare your weigh ins the previous weeks before I'd drop more macs. If anything, I would probably up cardio a tad and keep the food in. Just my $0.02
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  8. #128
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    Friday, February 10

    Lower Hypertrophy

    Deadlifts

    5 x 150 x 10

    These are the BBB sets @ 50% of my working max. I decided to do these instead of speed work today, I really feel my glutes/hams start to activate on those last few reps of the last few sets.

    Smith Machine Paused Squats

    185 x 12,12,12 (I put the stops so I would hit parallel, pause for a second, then explode up)
    185 x 8 (I put the stops so I would pause well below parallel on each rep, these were tough)
    185 x 15 (hit true failure here, stops were at parallel)

    Lying Leg Curls

    4 sets

    Single Leg Extensions

    4 sets

    Close Stance Leg Press

    2 sets

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  9. #129
    Child of God zbert's Avatar
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    good call Bnizzle163, didnt even fully take into account the refeeds. True some do like to up cardio and leave food, but do you feel since he is so close to comp that even dropping the macros some and adding in a tad more cardio would help? Its not like he has alot of time to play with.
    My bad man, that posing class is on the 19th next sunday starting at 430pm at that YMCA. Im definitely going to go because you can never get enough help with posing and might actually do the comp as a warm up.
    Having a coach does help man, but going through the struggles of dieting and everything you really get to know your body so much more and see what truly works for you. Keep killin it!
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    Originally Posted by zbert View Post
    good call Bnizzle163, didnt even fully take into account the refeeds. True some do like to up cardio and leave food, but do you feel since he is so close to comp that even dropping the macros some and adding in a tad more cardio would help? Its not like he has alot of time to play with.
    My bad man, that posing class is on the 19th next sunday starting at 430pm at that YMCA. Im definitely going to go because you can never get enough help with posing and might actually do the comp as a warm up.
    Having a coach does help man, but going through the struggles of dieting and everything you really get to know your body so much more and see what truly works for you. Keep killin it!
    No worries, I'll definitely look into that. Thanks!
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  11. #131
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    Official Weigh In

    So, the scale I ordered finally came in yesterday, but I waited until this morning for the official weigh in. I woke up, took a piss, stripped down, and stepped on the scale....138.6 I think the scale might not be accurate because I honestly don't see how this is possible. I weighed myself roughly almost 4 weeks ago to the day at the gym (morning weight too) at I was 151. So unless I have actually lost over 12 pounds in 4 weeks, there has to be some discrepancy there. Either way, seeing a weight that low really makes me want to quit, because I know I still have fluff to lose but who wants to weigh under 140 pounds?! Definitely gonna keep the macros where they are now, with 150/390/35 refeeds once every four days.
    Last edited by Incubusfan18; 02-11-2012 at 07:19 AM.
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  12. #132
    Child of God zbert's Avatar
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    there chance you lost 12lbs man and i would not get to worried about how low you go. Nobody is going to care if you are less than 140lbs only that you come in shredded bruh. You can set a weight goal but that sometimes gets passed because you are trying to get as conditioned as possible.
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    Originally Posted by zbert View Post
    there chance you lost 12lbs man and i would not get to worried about how low you go. Nobody is going to care if you are less than 140lbs only that you come in shredded bruh. You can set a weight goal but that sometimes gets passed because you are trying to get as conditioned as possible.
    I could see myself losing 6 in 4 weeks, but 12? Idk that just seems off, based on the progress I know I've made. The gym scale could definitely be off as well. When I started lifting with the guy who pushed me to do the show, a trainer at my gym, I was just below 170 and he predicted that I would come in 155 shredded, but I guess things change. Time to keep pushing!
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  14. #134
    Child of God zbert's Avatar
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    Things definitely change man. I know alot of people have this set weight tha they think they will be shredded at and they end up being lower. I thought last time i would be heavier but i ended up being lighter which was a good thing. You can lose 2lbs per week realistically and still maintain that quality muscle. Im sure billy or somebody will correct me if im wrong on that. I was dropping 1.5-2lbs a week last prep, until i got to the point where my body was fighting it and just have to mix things up.
    Like you said keep after it man, only 7weeks left- gotta dig deep homie
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    Originally Posted by zbert View Post
    Things definitely change man. I know alot of people have this set weight tha they think they will be shredded at and they end up being lower. I thought last time i would be heavier but i ended up being lighter which was a good thing. You can lose 2lbs per week realistically and still maintain that quality muscle. Im sure billy or somebody will correct me if im wrong on that. I was dropping 1.5-2lbs a week last prep, until i got to the point where my body was fighting it and just have to mix things up.
    Like you said keep after it man, only 7weeks left- gotta dig deep homie
    Yeah I hear you man, just gotta forget about everything else and come in as shredded as possible. Just watched a video of Shaun Clarida, '09 WNBF World Champ, who competes at 130...definitely made me feel a little better. Here's the video if you guys are interested: http://mdtv.musculardevelopment.com/...t-killerq.html
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  16. #136
    Child of God zbert's Avatar
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    Shaun "The Giant Killer" Clarida is a sheer monster, brutha is always improving.
    Exactly man, you have to keep that mindset man. Your main goal is to come in as shredded as possible. I use the scale to see if im losing the weight that i should be and thats it. It is a tool but the mirror is not going to lie. I only compete at 150lbs and below and Im 2ins shorter than you and Shaun is shorter than me.
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    Saturday, February 11 - 7 Weeks Out!

    Chest & Arms Hypertrophy

    Incline BB Bench

    3 x 115 x 10

    Smith Machine Medium Grip Flat Press

    135 x 10
    155 x 6 dropset 135 x 8
    165 x 6 dropset 135 x 8

    For the last set I did I paused press using the stops on the smith machine, stops were set about an inch from my chest. I saw this in Dennis Wolf's most recent chest video (who is looking awesome) and decided to give it a go.

    Next, I fairly closely followed Shaun Clarida's arm workout from the video I just posted.

    DB Curls

    30 x 10
    35 x 8
    30 x 10 RP 3

    High Cable Rope Extensions

    4 sets

    Fat Bar Spider Curls

    35 x 10
    3 x 55 x 8

    Single Arm DB Overhead Extensions

    3 sets

    Cable Curls superset Single Arm Cross Body Hammer Curls

    3 sets

    Bench Dips

    3 sets

    High Cable Flyes

    3 sets

    Machine Press

    2 sets

    Note: For those who actually read my workouts, I usually only take either the last or last two sets to concentric failure.

    So, I was curious and I weighed myself at the gym after the workout: 143 lbs. All I had for breakfast was egg whites and cream of wheat, and I had SAN Fierce pre-workout as well as some water during my workout. I went back to room and, lo and behold, the new scale was consistent with the gym scale. I was surprised to see a 4-5 lb difference after just eating breakfast and drinking some water . Also, I decided to leave after I finished with the weights, so I'll do cardio tonight.

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  18. #138
    Registered User llopezxx's Avatar
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    Dont worry about the big weight difference. It was probably because you normally weigh yourself at the gym after eating, and dressed and what not. This time you weighed your self first thing in the morning. Also I agree with everyone else on upping cardio before dropping macros again, and good move with the refeed.

    One last thing, who cares what you step on stage at, the judges dont care how much you weigh, they are going to be judging how you look not your weight. Bodybuilding is about illusion. Come in conditioned and good posing, I bet your going to do some damage.
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    Originally Posted by zbert View Post
    Shaun "The Giant Killer" Clarida is a sheer monster, brutha is always improving.
    Exactly man, you have to keep that mindset man. Your main goal is to come in as shredded as possible. I use the scale to see if im losing the weight that i should be and thats it. It is a tool but the mirror is not going to lie. I only compete at 150lbs and below and Im 2ins shorter than you and Shaun is shorter than me.
    Originally Posted by llopezxx View Post
    Dont worry about the big weight difference. It was probably because you normally weigh yourself at the gym after eating, and dressed and what not. This time you weighed your self first thing in the morning. Also I agree with everyone else on upping cardio before dropping macros again, and good move with the refeed.

    One last thing, who cares what you step on stage at, the judges dont care how much you weigh, they are going to be judging how you look not your weight. Bodybuilding is about illusion. Come in conditioned and good posing, I bet your going to do some damage.
    Thanks for the reassurance guys, I'm just gonna keep at it and make the necessary adjustments as the show gets closer and closer.
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    Saturday, February 11

    Cardio: Just got back from a cardio sesh. Today was a lifting day, so I did 400 kcals MISS, 27 minutes on the stationary bike to be more specific. I also did some posing after...by far the most vascularity I've ever seen in my quads .

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    Child of God zbert's Avatar
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    how often are you posing and for how long? that has been my downfall in the past, not posing enough.
    No problem man, i know prep can do your head in sometimes so just have to keep attacking toward your goals.
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    Originally Posted by zbert View Post
    Shaun "The Giant Killer" Clarida is a sheer monster, brutha is always improving.
    Exactly man, you have to keep that mindset man. Your main goal is to come in as shredded as possible. I use the scale to see if im losing the weight that i should be and thats it. It is a tool but the mirror is not going to lie. I only compete at 150lbs and below and Im 2ins shorter than you and Shaun is shorter than me.
    I totally have to agree with this. Clarida is a BEAST and one of the lightest dudes on stage ever!!

    Don't get caught up in the weigh ins. Just make sure it keeps moving in the right direction
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    Sunday, February 12

    Weight this morning: 137.2 I slept in a lot later than normal, so I don't know if that has any effect on my weight. I get up consistently at 7:30 AM everyday during the week, so I will be tracking my weight every day in here.

    Originally Posted by zbert View Post
    how often are you posing and for how long? that has been my downfall in the past, not posing enough.
    No problem man, i know prep can do your head in sometimes so just have to keep attacking toward your goals.
    I run through the symmetry and muscularity rounds after my workouts usually, and I pose in my room a lot too haha.
    Originally Posted by Bnizzle163 View Post
    I totally have to agree with this. Clarida is a BEAST and one of the lightest dudes on stage ever!!

    Don't get caught up in the weigh ins. Just make sure it keeps moving in the right direction
    Yeah I love his mentality about being one the shortest and lightest guy on stage. Will do!
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    So, I was supposed to do 400 kcals HIIT today, but my legs are still really sore from my lower hypertrophy workout, especially my hams and inner thighs. Should I do the HIIT or will I be doing damage?
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    Child of God zbert's Avatar
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    If you do not do HIIT i would at least do some moderate intensity cardio man hitting 400cals still. You cannot afford to miss any cardio days this close. After around 10-15mins you might be able to knock out a couple of intervals of HIIT if your legs are good.
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    What zbert said.

    HIIT to me is like adding in another lifting session. When your body is already in a deficit and not optimally recovering, then I think adding HIIT is not optimal. Cardio is there just to increase your TDEE, not as a "workout". So, use it as such.
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    Originally Posted by zbert View Post
    If you do not do HIIT i would at least do some moderate intensity cardio man hitting 400cals still. You cannot afford to miss any cardio days this close. After around 10-15mins you might be able to knock out a couple of intervals of HIIT if your legs are good.
    Originally Posted by andyboi View Post
    What zbert said.

    HIIT to me is like adding in another lifting session. When your body is already in a deficit and not optimally recovering, then I think adding HIIT is not optimal. Cardio is there just to increase your TDEE, not as a "workout". So, use it as such.
    Thanks for the input guys. I said f*ck it and walked over to the gym. It's so cold out in upstate NY right now, so the walk to and from the gym is pretty brutal. Anyways, warmed up for 5 minutes, did Billy's version of HIIT, then did 5 minutes cool down. So, 20 minutes in total, ~250 calories burned, but most of that was burned in the 10 minutes of madness .
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    Child of God zbert's Avatar
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    It is pretty brutal outside man, i think it is like 10degrees colder alittle further upstate consider the wind chill.
    What is billys version of HIIT? 250cals is atleast something. I always try and knock out the cardio especially who close you are and trying to make up some ground. Prep season sucks but what sucks more is standing next to someone you know you should have beat.
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    Originally Posted by zbert View Post
    It is pretty brutal outside man, i think it is like 10degrees colder alittle further upstate consider the wind chill.
    What is billys version of HIIT? 250cals is atleast something. I always try and knock out the cardio especially who close you are and trying to make up some ground. Prep season sucks but what sucks more is standing next to someone you know you should have beat.
    Yeah we've been really lucky this winter with some of the moderate days but it looks like now we're in for the long haul. Quoted from page 2:

    Originally Posted by Bnizzle163 View Post
    First off, bravo on the purchases. Everything you bought is tasty and great when dieting (minus the pop tarts. they're tasty but sometimes hard to fit in lol). Secondly, try this for HIIT :
    5 min warm up
    all out 15-20 second interval (crank up the resistance so it's IMPOSSIBLE too do more than 15-20 seconds)
    40-45 seconds recovery
    repeat all out interval.
    Do 10 of these to start with a 5 minute cool down at the end. I sh** you not, this will press the puke button lol. I'm not a firm believer in spot reduction, but I honestly believe that this had something to do with helping me achieve striated glutes last prep. That and a couple guys from 3DMJ
    It is straight-up brutal, felt nauseous after.
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    Child of God zbert's Avatar
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    Good lookin out homie. I have done something similiar to that for HIIT sometimes to really get that heartrate up. Billy is good at droppin knowledge bombs for success.
    Yea from what Ive heard this is a mild winter and im thanking God because this weather has me in tears. I cannot stand the cold.
    Least you knocked out the cardio, definitely would recommend trying to hit the cardio targets to ensure you are meeting your goals just like you are with the diet.
    Im hoping next Sunday will bring in alot of people that plan on doing the comp to see how everyone is looking.
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