8 weeks out - first comp - natty.

[OliFs]

Looking good bro. If I were you I'd focus on calves. Perhaps legs in general too. Upper body looks very nice. Overall you got a great look!

[frankky4fingers]

Looking good bro. If I were you I'd focus on calves. Perhaps legs in general too. Upper body looks very nice. Overall you got a great look!

thanks bud! calves suck lol i knowwww. dem high insertions. thanks for the tips though!

[Willgetnice]

Damn brotha looking solid!! Can't wait to see what you bring on competition day, stay on track and best of luck!!

[frankky4fingers]

Damn brotha looking solid!! Can't wait to see what you bring on competition day, stay on track and best of luck!!

thanks man. i appreciate it! been leaning out nicely now that i've started HIIT 3x a week.

i see you're prepping as well... how's that going?

[Willgetnice]

thanks man. i appreciate it! been leaning out nicely now that i've started HIIT 3x a week.

i see you're prepping as well... how's that going?

You tell me! LOL It's my first prep and I'm around 23 weeks out, pics in my journal, not sure how I'm looking in terms of "readiness" but I still have a long journey ahead of me. I've been enjoying every minute of it so far (ask me again when I'm one week out and starving lol). Hopefully I'll lean out as successfully as you have when it gets closer to my show.

[frankky4fingers]

You tell me! LOL It's my first prep and I'm around 23 weeks out, pics in my journal, not sure how I'm looking in terms of "readiness" but I still have a long journey ahead of me. I've been enjoying every minute of it so far (ask me again when I'm one week out and starving lol). Hopefully I'll lean out as successfully as you have when it gets closer to my show.

Nice bro. just stay positive and determined. i've learned tons about my body in this process and i feel going forward i'll only be better. You're with a great team of coaches so I would say to listen to them 100% and do everything they do since its your first show and see how you respond to it.

[frankky4fingers]

a few updated pics from posing practice this week end - pics are taken upon waking, no pump, cold and before food... 6 weeks 2 days out. I think i've leaned out since starting HIIT cardio. weighing in at 193lbs first thing in the morning.

[Willgetnice]

Nice bro. just stay positive and determined. i've learned tons about my body in this process and i feel going forward i'll only be better. You're with a great team of coaches so I would say to listen to them 100% and do everything they do since its your first show and see how you respond to it.

Will do looking sick in the new pics, posing is pretty darn sharp. What have you been doing for HIIT? Have you noticed it effecting your weight sessions at all?

[frankky4fingers]

Will do looking sick in the new pics, posing is pretty darn sharp. What have you been doing for HIIT? Have you noticed it effecting your weight sessions at all?

I do the step mill for 16 mins. 1 mins max level, 1 min min level. usually burn about 275cals - but im more focused on the calories being burned afterwards. I do this at lunch and work out at night and I havent noticed any difference in my workouts yet. I do HIIT mon-wed-fri

[frankky4fingers]

took some update pics this week end. currently sitting around 4.5 weeks out... weighing in around 190. taken first thing in the am. no pump.










I am currently doing HIIT cardio session 3 times a week and burning approx. 300 calories per session, should I be upping this?

[adamjohn32]

I do the step mill for 16 mins. 1 mins max level, 1 min min level. usually burn about 275cals - but im more focused on the calories being burned afterwards. I do this at lunch and work out at night and I havent noticed any difference in my workouts yet. I do HIIT mon-wed-fri

I am currently doing HIIT cardio session 3 times a week and burning approx. 300 calories per session, should I be upping this?

what you're describing on the step-mill isn't really true HIIT IMO. HIIT is when you go all out for a short time period (15-30 seconds) followed by a easy period (45 seconds to a few minutes, depending on the length of you high interval). Going all out for a minute is almost humanly impossible. To say you can go all out for 1 minute means you should probably be an Olympic/elite endurance athlete.

I think you'd see some good benefits if you tried a session or two where you warmed up for about 5 minutes, did ten 15 second all out sprints on a bike, elliptical, or even outside followed by 45 seconds easy between them, then follow the sprints with a 10 minute cooldown.

Just giving some honest advice, looking pretty good for 4.5 weeks out, plenty of time to dial it in.

[frankky4fingers]

what you're describing on the step-mill isn't really true HIIT IMO. HIIT is when you go all out for a short time period (15-30 seconds) followed by a easy period (45 seconds to a few minutes, depending on the length of you high interval). Going all out for a minute is almost humanly impossible. To say you can go all out for 1 minute means you should probably be an Olympic/elite endurance athlete.

I think you'd see some good benefits if you tried a session or two where you warmed up for about 5 minutes, did ten 15 second all out sprints on a bike, elliptical, or even outside followed by 45 seconds easy between them, then follow the sprints with a 10 minute cooldown.

Just giving some honest advice, looking pretty good for 4.5 weeks out, plenty of time to dial it in.

thanks dude.. and yeah you are completely right, I was using a step mill "interval" setting and maxing out was still too easy. I have since changed gym where I do my cardio (from lunch time gym to late night gym) and they have a different step mill. I do 20-30 seconds all out sprints and rest 60-90 seconds and I usually do 6-7 sprints. It has started getting much nicer outsider lately (canada) so I plan on hitting the track this week hopefully!

[OliFs]

Abs look real nice bro. Great progress! I'm afraid you might be off for 4.5 w out though.

[frankky4fingers]

Abs look real nice bro. Great progress! I'm afraid you might be off for 4.5 w out though.

i feel the same way bro! lol ahhh.. its my first show and an amateur tested show so I am not worrying too much on it. basically learning about how my body has reacted has been the best part.. i might do a few no carb days to see how that goes.. 2 off 1 on... we'll see...

[Willgetnice]

i feel the same way bro! lol ahhh.. its my first show and an amateur tested show so I am not worrying too much on it. basically learning about how my body has reacted has been the best part.. i might do a few no carb days to see how that goes.. 2 off 1 on... we'll see...

This is exactly what I'm trying to focus on for my first show: learn, learn, learn and have fun doing it. I think you'll be good come show day, but for a first timer it's really all about absorbing as much info about everything especially how your body responds to the training, diet, etc.

Keep working hard bro!!