JMCandelario's Contest Prep Journal

[JMCandelario]

Sup guys.

This will be my prep journal towards my VERY FIRST contest*. I've debated it in the past, but I think it's finally time to take the plunge and go for it. I've been cutting for about 7 weeks so far, and my current stats look like this:

5'7.5" and 158lbs @ ~10.5% BF

I turn 19 next month. I had a regular journal here at bb.com, but I felt that this section would be more appropriate and supportive. A couple friends are doing a show on July 14th, so for now, that's the goal! I may do either teen physique or teen bodybuilding depending on how I look out of the oven.

Notes:
-I practice Intermittent Fasting LeanGains style
-My workouts are 2-3x/week

*Unfortunately, I've been dealing with some quad tendonitis and shoulder tendonitis recently. It comes and goes, but I just wanted to note that in case my workouts seem a little "different" than the traditional. I work with what I've got.

Recent pic from a couple of weeks ago:



As you can see, my legs are definitely a strong point. Hopefully this pays off on stage!

I've never been diced in my life. I was chubby growing up, so it's going to be a real battle to get shredded for this comp. I know that with the support of everyone, I can definitely do this! Much thanks, people.

[WoopItsKevin]

In on this! Looking good man you're definitely in line to be diced up.

[ManYeahTru]

in.

what bf% you trying to get down to?

[t12jm]

in/subbed

Wish I had my stuff together like this at 19!

[JMCandelario]

In on this! Looking good man you're definitely in line to be diced up.

Awesome. Thanks man! I've been told I have a pretty good base to work off of, so we'll see!

in.

what bf% you trying to get down to?

I think 6% or so will have me looking nice. I would be 12 weeks out roughly, so that seems pretty reasonable I think.

in/subbed

Wish I had my stuff together like this at 19!

Thanks bro. Haha, all those years of being in sports had me feeling a little empty inside when it was all over. This was just the next logical step!

[iabs]

good luck broskie, mirin' legs, now time to bring the upper body up to part.

[JMCandelario]

good luck broskie, mirin' legs, now time to bring the upper body up to part.

Thanks man. Yeah, my upper body has lagged a bit since I can't go too hard often without the tendonitis flaring up...

...but all my refeed days are on Upper days for this reason. Haha. Pretty much the opposite of most guys.

[iabs]

Thanks man. Yeah, my upper body has lagged a bit since I can't go too hard often without the tendonitis flaring up...

...but all my refeed days are on Upper days for this reason. Haha. Pretty much the opposite of most guys.

don't worry man, I've had left shoulder tendonitis for around 4 years now, it won't go away, all you can do is ice up, ibuprofen, and thoughen it up.

[JMCandelario]

don't worry man, I've had left shoulder tendonitis for around 4 years now, it won't go away, all you can do is ice up, ibuprofen, and thoughen it up.

That long? For sure man...speaking of which, I'll be doing some light heat treatment, stretching, and foam rolling for it tonight. I really think it helps out quite a bit. I just need to stay consistent with it!

[Jhalf]

In on this! SCC FTW

[JMCandelario]

In on this! SCC FTW

Glad to have you man. That strength is unrealllll!

[JMCandelario]

4/16/2012

Rest Day

Nutrition
210/70/55 for P/C/F

My carbs are on the low side during rest days because I'm pretty sedentary outside of walking to classes.(besides cardio if I do any).

Did 30 mins of LISS cardio on the elliptical tonight to help get the expenditure up. Successful day. (-650 deficit or so)

[mm55]

mm55 up in this mother f*cker. Best of luck brah.

[JMCandelario]

mm55 up in this mother f*cker. Best of luck brah.

Ohh snapp. Great to have you along for the ride man. Up early I see.

Sipping some coffee waiting for class to start. Will be hitting legs tonight. I'm almost up to my working weight after easing up and ramping back to decent levels from that nagging quad tendonitis a few weeks back. Motivated/10

[mm55]

Ohh snapp. Great to have you along for the ride man. Up early I see.

Sipping some coffee waiting for class to start. Will be hitting legs tonight. I'm almost up to my working weight after easing up and ramping back to decent levels from that nagging quad tendonitis a few weeks back. Motivated/10

I'm on the east coast, and yeah into work by 630.

Werd same here, dat black coffee. I'm back on that IF time too, trying to bulk with it. 4kcals in an 8 hour window in which I also lift! Difficult!

[JMCandelario]

I'm on the east coast, and yeah into work by 630.

Werd same here, dat black coffee. I'm back on that IF time too, trying to bulk with it. 4kcals in an 8 hour window in which I also lift! Difficult!

There will be no talk of "bulks" in this thread!

[mm55]

There will be no talk of "bulks" in this thread!

You're right, that would be rude. I'll post pics of food eating now instead.

:}

[JMCandelario]

You're right, that would be rude. I'll post pics of food eating now instead.

:}

I will live vicariously through the pics I see in your log! Haha.

[JMCandelario]

4/17/12

Leg Day

Did some foam rolling at home before heading to the gym ~6PM

Squats
275x6
250x8
225x10

Heaviest weight I've handled in a while...knee felt pretty good!

SLDL
255x8
225x10

Broke a few calluses on these...so I moved over to leg curls for my last set

Leg Curls
110x15

Very controlled. I need to ease into these. I haven't done them in a while, and the back of my leg where the calf meets the knee was a little tender after them.

Nutrition

My Fitness Pal!
*Breakfast is at 1PM. Remember, I IF



*NOTES*

I don't know why, but I was very bloated and watery today. Looking in the mirror, I felt like I hadn't even been dieting for the past 7.5 weeks
I always seem to do this whenever I get around 10%. Refeeds usually clear it up, but it's so damn frustrating!

[mm55]

Nice squats. Wish I could hit them pain-free right now.

[WoopItsKevin]

Good work on them squats man, slow and steady with the knee pain!

I have patellar tendonitis in my right knee and it always always always bothers me walking up/down stairs, jogging, doing any sudden movements. It's not horribly painful but enough for me to notice it.

I just make sure to get cardio in pre-leg workout, hit plenty of warm up sets and then it seems like I can squat a house w no pain.

How do you like the foam rolling? Been hearing alot of people using it I'm thinkin about joining in

[JMCandelario]

Nice squats. Wish I could hit them pain-free right now.

Thanks man. It sure felt heavy after all this time! Lol.

What type of pain?

Good work on them squats man, slow and steady with the knee pain!

I have patellar tendonitis in my right knee and it always always always bothers me walking up/down stairs, jogging, doing any sudden movements. It's not horribly painful but enough for me to notice it.

I just make sure to get cardio in pre-leg workout, hit plenty of warm up sets and then it seems like I can squat a house w no pain.

How do you like the foam rolling? Been hearing alot of people using it I'm thinkin about joining in

Such an annoying injury, huh? I pretty much do what you've stated...lots of warm up sets. I even start with the bar and just focus on getting the form perfect and the muscles firing correctly. Sure, I get weird looks, but oh well!

I've been using a heating pad for the area pre-workout for about 15 mins before some very light stretching and foam rolling. It definitely helps get the joint more fluid in my opinion.

As for the foam rolling, I have nothing but nice things to say about it! It really loosens you up; you'd be surprised how tight some of those muscles are. Lots of little knots and kinks. It's essentially just self-massage, but I found it really useful in getting my quad tendonitis to back off. Rolling out the quads, hamstrings, and IT bands made a huge difference in the mornings and at night. You should do it! Be forewarned...it hurts at first, but it's a "good hurt". Sort of like wiggling a loose tooth when you were younger.

Hot bath + stretching & foam rolling = $$$$$$

[mm55]

Thanks man. It sure felt heavy after all this time! Lol.

What type of pain?

Feels like tendonitis. Tightness/pain right under the knee cap. Doesn't seem to want to go away.

[JMCandelario]

Feels like tendonitis. Tightness/pain right under the knee cap. Doesn't seem to want to go away.

Sounds like patellar tendonitis too...definitely hard to work around leg injuries because of how much they're used every day. Haha.

I made a thread after doing a ton of research into helping out tendonitis. (It's in my sig). I did what I perscribed in there, and I was able to make it back to the weights within 2.5 weeks (albeit light weights). At first, I didn't even want to go anywhere because walking was difficult, but I feel like it really helped out. Good luck man.

[JMCandelario]

4/18/12

Rest Day

Classes in the morning. Just some shopping and errands in the afternoon. Went on a leisurely walk for 20-25 minutes in the evening just to get some blood flowing.

Nutrition
221/74/53 for P/C/F

-500-600 deficit on the day. Probably on the lower side.

Refeed Day tomorrow!



*NOTES*

Pretty watery and squishy today. This is both good and bad. Bad simply because I don't look my best and I am a vain creature, but good in the sense that I know from past experience that a whoosh is coming where I get noticeably leaner overnight.

This will likely occur tomorrow after the refeed. Sometimes when dieting down, I bloat up for a few days and then lean down almost instantly. Weird stuff, huh?

[JMCandelario]

4/19/2012

*Upper Body/Calves*Refeed Day*

I alternate back and forth between back and chest with ~1-1.5 minutes rest between each exercise FYI

Neutral Grip Cable Low Rows
180x10
165x12

Underhand Cable Low Rows
165x12
150x16 ---> Hnnggh


I was feeling up for it, so today, I DID WEIGHTED CHEST MOVEMENTS FOR THE FIRST TIME IN FOUR MONTHS! Yesssssssssss. Went light and had perfect form with a 3 second eccentric to really play it safe.

Machine Neutral Grip Chest Press
155x8
140x10
125x12

For my last chest set, I just cranked out 20 perfect pushups.

Machine Preacher Curls
110x8
95x10

Tricep Straight Bar Cable Extensions
87.5x15
80x15

Supersetted these with...

DB Rear Delt Flyes
20s x 17
25s x 12

Lateral Raises (slightly diagonal)
20s x 13 x 2

Threw in some shrugs for the lulz...3 plates on each side x 15

Finished Upper body with some rotator cuff work...

Cable External Rotations
5lbs x 10 x 2

U jelly?

ON TO CALVES

Standing Calf Raises
240lbs x 5
225 x 7 x 2 sets

Seated Calf Raises
125x10
115x12
105x12

Wiped...


Nutrition

Will post pics of Food Pr0n lataz

180/400/42


Hoping to wake up lookin' lean and mean tomorrow!

[JMCandelario]

As promised:

BBQ Chicken, Slow-baked sweet potato with cinnamon and brown sugar, green beens, and corn on the cob. Skinny Cow Ice Cream for dessert (not shown)




Last meal of the day was greek yogurt, honey oh's cereal, 1 ice cream sundae Pop-Tart, a coconut cream egg, some chocolate sauce, and whipped cream all in a bowl

[Bnizzle163]

I'm IN!!!

[JMCandelario]

I'm IN!!!

Suh-weeet! Welcome, oh Holy Master of Food Pr0n. Lol.



*Quick note: Woke up this morning noticeably leaner...in my favorite mirror with downlighting this morning, some quad feathering was poking out at me ever so slightly. I still have a long ways to go, but I've definitely made a lot of progress since beginning the cut in late Feb.

[jpfaherty]

Food pron iz lookin noiccce In for the ride!