Less Than 10 Weeks Remaining, No Backing Down!

[Incubusfan18]

Intro:

I will be competing in the Metroland Bodybuilding & Figure Championships on March 31st. I decided to do this show in December when a trainer at my gym, the winner last year, approached me and encouraged me to compete. I am currently just under 10 weeks out and I have been dieting for just over a month. I am nowhere near how shredded I have to be, and I have to be shredded cause I most certainly won't be the biggest guy in my class.

Background:

I've been training for about a year and half, I started working out late spring 2010 and I've been working out five days a week since. I bulked until last spring, cut for about 5 weeks, and bulked up until just over a month ago. Above all, I really enjoy training especially in a high stress environment (electrical engineering major) because it allows me to get away from everything for an hour a day and just think about lifting. My goal is to take my body as far

Stats:

19 years old
5'8"
151lbs (this was my morning weight a few weeks ago on an empty stomach after the bathroom, I weighed 156 today after lifting and cardio. However, I do drink a lot of water during training. I plan on getting a digital scale soon to really get an accurate reading on my weight every morning on an empty stomach)

Training:

Monday: Upper Body Power
Tuesday: Lower Body Power
Wednesday: Off
Thursday: Back & Shoulders Hypertrophy
Friday: Lower Hypertrophy
Saturday: Chest & Arms Hypertrophy
Sunday: Off

Nutrition:

My macros are 200/190/40 (P/C/F) right now with a refeed once a week at 175/340/35.

Cardio:

As of now I am doing cardio five days a week after training. This cardio consists of 300kcals burned on the bike.

Supplements:

Universal Ultra Whey Pro
AllMax Isoflex
AllMax Aminocore
ON Fish Oil
Animal Pak

Pictures:

I took some new pictures last night. I feel like I look bigger/fuller in real life, as do my friends upon looking at the pics, but I guess that's just the way it works. Also, the back relaxed was taken this morning so that's why I may look a little leaner/less full. My avi is a RLS taken roughly two weeks ago for comparison. The last two pics were taken right around Thanksgiving. I started dieting roughly a month ago so there was probably a little fat gained between these pictures and when I started dieting. The first picture is a badly executed side chest and the second is a picture of my back, literally relaxed.

[Incubusfan18]

Here's a link to my old log: http://forum.bodybuilding.com/showth...hp?t=139839793

[Incubusfan18]

Lower Body Power

Box Squats

135 x 10
185 x 5
225 x 5
235 x 3
235 x 5

I just didn't have the right mindset on that first set of 235.

SLDL

135 x 5
185 x 5
225 x 5
225 x 4

Might have had one more in me on the last set, but didn't wanna risk my lower back. I deload on the ground before performing each rep as well.

Cybex Squat Press Calf Raise
2 PPS x 15
3 PPS x 12
3 PPS x 10
3 PPS + 25 x 8 -> 3 PPS x 5
3 PPS x 10

Leg Extensions superset Lying Leg Curls

[llopezxx]

In on this, great back and hammies. Are you working with any coaches?

[Incubusfan18]

In on this, great back and hammies. Are you working with any coaches?

Thanks, I was working with a coach for all of December. However, now that I'm back at school, I can only make it to my home gym every few weekends. So, the diet and training is all me and I'm open to criticism, especially on diet/macros.

[adunbar35]

Sub'd

what size is your waist? Trying to figure out how your lats looks so huge haha

[Incubusfan18]

Sub'd

what size is your waist? Trying to figure out how your lats looks so huge haha

I haven't measured it since mid-December, but it was 30 inches then (measuring with my abs flexed around the thinnest part). My obliques are actually fairly thick, but my actually waist is pretty small, and yeah lats are my best bodypart lol.

[Bnizzle163]

You have a really good build and foundation but to be honest, I think you're a LITTLE behind conditioning wise. What are you current macros?

[Incubusfan18]

You have a really good build and foundation but to be honest, I think you're a LITTLE behind conditioning wise. What are you current macros?

Appreciate the honesty, been at 200/190/40 for a few weeks.

[Bnizzle163]

Appreciate the honesty, been at 200/190/40 for a few weeks.

No prob dude. Just trying to help! Are you incorporating refeeds at all? How has the progress been at the numbers you're currently on? Still losing?

[Incubusfan18]

No prob dude. Just trying to help! Are you incorporating refeeds at all? How has the progress been at the numbers you're currently on? Still losing?

Yeah refeed at 150-175/340-390/35-40 on Saturdays. Progress has been slow but noticeable. Legs are really stubborn, and I hold a lot of fat in my tris and lower back as well. However, I don't have a scale in my room so I can only go by weight before/after training which is inconsistent because of food/water intake prior to and during training.

[adunbar35]

I haven't measured it since mid-December, but it was 30 inches then (measuring with my abs flexed around the thinnest part). My obliques are actually fairly thick, but my actually waist is pretty small, and yeah lats are my best bodypart lol.

Nice nice that's around what I would have guessed. Any tips? I always like to ask guys who are closer to my size haha my lats are lagging a little...

[MyAvatar]

Looking good OP

[Bnizzle163]

Well, at this point, I would suggest two things.

1.) Go buy a scale, because morning weigh-ins are going to give you a better idea of your actual progress, weight wise.

2.) Make some adjustments macro wise. You only have 10 weeks left, which to some may seem like a lot of time. But it will fly by. I'd much rather be ready early and have to increase food rather than making some drastic cuts towards the end and coming in looking flat and stringy.

Just my $0.02

[Rypt1]

Well, at this point, I would suggest two things.

1.) Go buy a scale, because morning weigh-ins are going to give you a better idea of your actual progress, weight wise.

2.) Make some adjustments macro wise. You only have 10 weeks left, which to some may seem like a lot of time. But it will fly by. I'd much rather be ready early and have to increase food rather than making some drastic cuts towards the end and coming in looking flat and stringy.

Just my $0.02

I strongly 2nd this

[Incubusfan18]

Nice nice that's around what I would have guessed. Any tips? I always like to ask guys who are closer to my size haha my lats are lagging a little...

This article was very helpful in restructuring my back training: http://www.simplyshredded.com/how-i-...o-my-lats.html My lats really began to grow when I would go in on back day at take as many sets as I needed to in order to reach 40 pull-ups. However, they really blew up when I started doing weighted pull-ups as my power movement on PHAT.

Looking good OP

Thanks man

Well, at this point, I would suggest two things.

1.) Go buy a scale, because morning weigh-ins are going to give you a better idea of your actual progress, weight wise.

2.) Make some adjustments macro wise. You only have 10 weeks left, which to some may seem like a lot of time. But it will fly by. I'd much rather be ready early and have to increase food rather than making some drastic cuts towards the end and coming in looking flat and stringy.

Just my $0.02

I strongly 2nd this

Will do! Any idea what's a good price for a scale? And would you suggest dropping carbs at this point? I figure I'll keep the protein and fats the same throughout the cut.

[Rypt1]

Will do! Any idea what's a good price for a scale? And would you suggest dropping carbs at this point? I figure I'll keep the protein and fats the same throughout the cut.

You should be able to find a decent scale for $20 to $30. I found quite a few on Amazon.com

I guess if it were me, I would up fat a little (10 to 15 grams) and lower carbs (from 190 to 165/160). I find I tend to drop weight better on lower carbs. Of course, every body and everybody is different. You'd want to experiment a little but unfortunately you don't have much time to do so with 10 weeks. You might also look at splitting your cardio up. Do a 25 minute session early in the morning and another 25 minute session later in the day.

I also find that I prep well using IF (intermittent fasting). It is unconventional in BB circles but I do very well on it.

[Incubusfan18]

You should be able to find a decent scale for $20 to $30. I found quite a few on Amazon.com

I guess if it were me, I would up fat a little (10 to 15 grams) and lower carbs (from 190 to 165/160). I find I tend to drop weight better on lower carbs. Of course, every body and everybody is different. You'd want to experiment a little but unfortunately you don't have much time to do so with 10 weeks. You might also look at splitting your cardio up. Do a 25 minute session early in the morning and another 25 minute session later in the day.

I also find that I prep well using IF (intermittent fasting). It is unconventional in BB circles but I do very well on it.

This one looks like it will work: http://www.amazon.com/gp/product/B00...=ATVPDKIKX0DER

I have tried the higher fat and lower carb thing but I've always stalled on that. Since dropping fat and upping carbs I have noticed better results. Also, the reason I do cardio after training is because I have a decent walk to and from the gym everyday (not to mention it is late January in upstate NY) and it makes it easier on my schedule this way being a full time college student.

[Incubusfan18]

Today is an off day, no cardio or weights. I really need the rest though after the two power days; even though I supplement with BCAAs so soreness is never that bad, I feel a little worn down. Can't wait to kill back and shoulders tomorrow though!

Nutrition:

40.2/168.8/197.1

So, as you can see I still need to eat some carbs and then call it a night!

[llopezxx]

Well, at this point, I would suggest two things.

1.) Go buy a scale, because morning weigh-ins are going to give you a better idea of your actual progress, weight wise.

2.) Make some adjustments macro wise. You only have 10 weeks left, which to some may seem like a lot of time. But it will fly by. I'd much rather be ready early and have to increase food rather than making some drastic cuts towards the end and coming in looking flat and stringy.

Just my $0.02

I agree with him. If you feel better with your fats as they are, than just drop some carbs. Doesnt have to be anything drastic. Even 10-15g less a day can make a difference.

[andyboi]

awesome physique for a 19 y/o man. You're going to do some damage, 10 weeks... let's get going son!

[Incubusfan18]

I agree with him. If you feel better with your fats as they are, than just drop some carbs. Doesnt have to be anything drastic. Even 10-15g less a day can make a difference.

Alright gonna bring it down to 200/180/40 and see what happens!

awesome physique for a 19 y/o man. You're going to do some damage, 10 weeks... let's get going son!

Thanks man, yeah I gotta get this fat loss rolling!

[Incubusfan18]

Back & Shoulders hypertrophy today! I had an everything bagel, english muffin, and a shake about an hour ago and a cup of black coffee about 30 minutes ago so I'm feeling good. I'm not quite sure what I'm gonna do today...I usually train instinctively on hypertrophy days.

[Incubusfan18]

Back & Shoulders Hypertrophy

Wide Grip Chins

4 x BW x 10

These were all performed deadhang, gripping as wide as possible.

T Bar Rows

6 x 3 25's+10 x 3

Speed work.

Seated Barbell Military Press

115 x 5
2 x 120 x 4
95 x 12
2 x 95 x 11

The first three sets were performed with a medium grip, and this is my power shoulder work for the week. The last three sets were performed with a wider, thumbless grip and different ROM for hypertrophy.

Supported T Bar Rows

3 x 2 45's x 10

DB Lateral Raises

2 x 15 x 15
2 x 20 x 12
20 x 8 -> 15 x 8 -> 10 x 8

BTN Pulldowns

6 x 15
8 x 10
9 x 10
10 x 10
9 x 10

First time doing these, felt really good.

Reverse Cable Flyes

4 sets

Machine Rows superset Lying Rope Facepulls

3 sets

Cable Upright Rows

2 sets

[adunbar35]

This article was very helpful in restructuring my back training: http://www.simplyshredded.com/how-i-...o-my-lats.html My lats really began to grow when I would go in on back day at take as many sets as I needed to in order to reach 40 pull-ups. However, they really blew up when I started doing weighted pull-ups as my power movement on PHAT.

Thanks a lot for the tips man, really appreciate it! We're both doing PHAT as I just noticed so I'll be checking your lifts everyday since I will be doing the same body parts on those days haha. Tried out the 40 BW pullups today... those are tough! Anyways this is my log if you feel like taking a look... keep up the good work!

http://forum.bodybuilding.com/showth...#post813763011

[Bnizzle163]

I would personally keep carbs as high as possible while still losing weight. I would personally take a tad of fat away before cho (but that's just me). 40g of fat is purty low, but I've seen lower.

[llopezxx]

I would personally keep carbs as high as possible while still losing weight. I would personally take a tad of fat away before cho (but that's just me). 40g of fat is purty low, but I've seen lower.

Yeah you could go both ways, I was just suggesting less carbs because he said he likes his fat the way it is. But if your libido and everything is fine, you can take away from fat to.

I just seen you work with 3DMJ, so do I lol. I'm going to follow the rest of your log man, good stuff.

Edit- Just seen its the website lol, if you do have a log let me know ill follow.

[Incubusfan18]

I would personally keep carbs as high as possible while still losing weight. I would personally take a tad of fat away before cho (but that's just me). 40g of fat is purty low, but I've seen lower.

That's definitely what I want to do, but like you said 40g of fat is pretty damn low and I don't want it to go down...at least not for another few weeks because I don't wanna mess up hormones. I already notice the effects of low fat such as drier skin and hair (especially because it is winter).

Yeah you could go both ways, I was just suggesting less carbs because he said he likes his fat the way it is. But if your libido and everything is fine, you can take away from fat to.

I just seen you work with 3DMJ, so do I lol. I'm going to follow the rest of your log man, good stuff.

Edit- Just seen its the website lol, if you do have a log let me know ill follow.

Libido is fine, just skin is getting a little drier than normal.

I'm gonna stick with the 200/180/40 for awhile now and see what happens.

[Incubusfan18]

After eating breakfast and lunch today, I headed over to the gym. I decided to weigh myself (just boxers, post dump and piss) and the scale read 148. Holy sh*t! I haven't been this light in so long, it feels really weird, so that's definitely a low. I figure this is pretty similar to my morning weight because the weigh-in was after I emptied myself a bit haha. Tomorrow is a refeed, and also the day I'm celebrating my birthday with my family so I'll actually be able to enjoy some food! I'm thinking either 40/330/175 or 40/355/150. Thoughts? Anyways, here's the workout:

Lower Hypertrophy

Box Squats

45 x warmup
135 x 10
6 x 165 x 3

Speed work.

Donkey Calf Raise Station

4 x 2 PPS x 15
2 x 3 PPS x 12
3 PPS x 12 -> 2 PPS x 10 -> 1 PPS x 10

TUT reps with a squeeze at the top of each rep

Romanian Deadlifts

135 x 15
3 x 185 x 10

Love the stretch on these.

Cybex Machine Leg Press

5 sets

Leg Extensions

4 sets

Lying Leg Curls

3 sets

[Bnizzle163]

Yeah you could go both ways, I was just suggesting less carbs because he said he likes his fat the way it is. But if your libido and everything is fine, you can take away from fat to.

I just seen you work with 3DMJ, so do I lol. I'm going to follow the rest of your log man, good stuff.

Edit- Just seen its the website lol, if you do have a log let me know ill follow.

Here ya go man : http://forum.bodybuilding.com/showth...hp?t=141002621