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  1. #421
    bulk bulk bulk Vitek92's Avatar
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    Originally Posted by Milone79 View Post
    lol not quite...that would be if I did the crucifix pose perhaps..lol ;-)
    I agree with what natural guy said - don't feel down, you gave it your best and you couldn't affect the judges' decision. You looked great IMO.

    Will you be making a log for your off season?


    edit: lol wizard^
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  2. #422
    team ketchup AdamWW's Avatar
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    that is one vascular forearm
    "When I die, I hope it's early in the morning so I don't have to go to work that day for no reason"
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  3. #423
    Registered User ThailandBrah's Avatar
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    Glad to see you got off the juice. Looking a lot more natural than last time.

    Wish you the best in the future. Goodluck next competition.
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  4. #424
    U mad bro??? Milone79's Avatar
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    Originally Posted by Vitek92 View Post
    I agree with what natural guy said - don't feel down, you gave it your best and you couldn't affect the judges' decision. You looked great IMO.

    Will you be making a log for your off season?


    edit: lol wizard^
    thanks guys...not sure about the log yet..need a few days to get over this defeat...figure out where am I going from here.
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  5. #425
    U mad bro??? Milone79's Avatar
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    Originally Posted by ThailandBrah View Post
    Glad to see you got off the juice. Looking a lot more natural than last time.

    Wish you the best in the future. Goodluck next competition.
    hope u are being sarcastic?
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  6. #426
    Used to be 320lbs... Zacface's Avatar
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    Originally Posted by Milone79 View Post
    thanks guys...not sure about the log yet..need a few days to get over this defeat...figure out where am I going from here.
    Take another year and half to grow some. I think you can still add some mass to your frame, and another 5lbs would do amazing things. I think that if you pick up some good size in your outter quads (vastus lateralis) and your chest, you will be able to go head-to-head with the bigger guys. Neither of these are terribly weak, I just think the added size would help improve your flow in your front and back shots.
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  7. #427
    U mad bro??? Milone79's Avatar
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    yes I totally agree with you...I have to keep reminding myself that I have only been back in the gym full-time for 3 years now after a lengthly 5+ year layoff...I need a few more solid years of mass building particularly to the areas you mentioned....
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  8. #428
    Used to be 320lbs... Zacface's Avatar
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    Originally Posted by Milone79 View Post
    yes I totally agree with you...I have to keep reminding myself that I have only been back in the gym full-time for 3 years now after a lengthly 5+ year layoff...I need a few more solid years of mass building particularly to the areas you mentioned....
    Absolutely man. You can do it.

    Also, wanted to mention that I decided to throw in some HIIT into my workout yesterday. I have been doing a lot of cardio the past 3-4 months, because I am training for triathlons. I usually stick to long, endurance-based workouts of either running, swimming, or cycling. Bodyfat loss kind of stalled out a bit, so I am hoping this helps kickstart it.

    Reading through your log here really inspired me to try HIIT. I am in the best shape of my life currently, and expected that I would be able to handle quite a bit of HIIT work. Oh-My-Lawd, I was wrong. I did 4X40 yard hill-sprints with a ridiculous climb, and then a couple of 80 yard sprints (flat). I thought I was going to die. My legs and ass feel like I was ran over by a medium-sized grass cutting machine. I believe I will be incorporating at least 2 days/week of HIIT into my workouts.
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  9. #429
    U mad bro??? Milone79's Avatar
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    Right on brother!!! glad you like it..I was always afraid of HIIT for some reason fearing I would Lose precious muscle mass but I found quite the opposite...I now do it indoors here as it is too cold outside and like the stationary bike the best. :-)
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  10. #430
    Cheesecake addict MrCarl.'s Avatar
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    Originally Posted by Milone79 View Post
    Right on brother!!! glad you like it..I was always afraid of HIIT for some reason fearing I would Lose precious muscle mass but I found quite the opposite...I now do it indoors here as it is too cold outside and like the stationary bike the best. :-)
    http://www.trainforstrength.com/Endurance1.shtml Pretty decent HIIT programme if you want to get some cardio in.
    Log to athleticism and aesthetics: http://forum.bodybuilding.com/showthread.php?t=142760141

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  11. #431
    Used to be 320lbs... Zacface's Avatar
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    Originally Posted by Milone79 View Post
    Right on brother!!! glad you like it..I was always afraid of HIIT for some reason fearing I would Lose precious muscle mass but I found quite the opposite...I now do it indoors here as it is too cold outside and like the stationary bike the best. :-)
    That is awesome man. I have a road bike (racing bike), and I really need to get an indoor cycling trainer. The shorter daylight time is killing me. It is getting cold here (no Canadia-land), but cold enough to not cycle outside without proper gear. Also my hip flexors and quads are still completely shot. Unreal.

    How much are you weighing right now, and how have things shaped up this week?

    Originally Posted by MrCarl. View Post
    http://www.trainforstrength.com/Endurance1.shtml Pretty decent HIIT programme if you want to get some cardio in.
    I will check this out also. Thanks.
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  12. #432
    U mad bro??? Milone79's Avatar
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    Originally Posted by MrCarl. View Post
    http://www.trainforstrength.com/Endurance1.shtml Pretty decent HIIT programme if you want to get some cardio in.
    Originally Posted by Zacface View Post
    That is awesome man. I have a road bike (racing bike), and I really need to get an indoor cycling trainer. The shorter daylight time is killing me. It is getting cold here (no Canadia-land), but cold enough to not cycle outside without proper gear. Also my hip flexors and quads are still completely shot. Unreal.

    How much are you weighing right now, and how have things shaped up this week?



    I will check this out also. Thanks.
    cool..thanks for the link
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  13. #433
    U mad bro??? Milone79's Avatar
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    A little update...Mon -LISS 30 mins, Tue-Legs deload w.o. front squats 135lbs 10x10..leg extensions(light) 3x15, dumbbell stiff leg deadlifts 3x15, Wed.-30 min. LISS, Thursday- Chest/Shoulders Deload flat bench-185 lbs 10x10, incline dumbbell press 3x15, Shoulder "shocker" from Joe Demarco-T-nation routine...nice and light and ab work done on all days...feeling great and holding at 188 lbs...I have a paid photos shoot next Tuesday so trying to stay within a few pounds of stage weight until then...here are a couple pics..





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  14. #434
    Banned The Solution's Avatar
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    Whats the plan after the shoot?
    Look very filled out and harder than your previous pics. Crazy what happens after a show and how you look better! Abs and legs are popping harder.
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  15. #435
    U mad bro??? Milone79's Avatar
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    Thanks brother...I know its nuts!!!! my legs are actually getting leaner every day now...never seen the skin so thin on them its freaky!!! plus as you have said other body parts are looking fuller...why oh why couldn't I look like this on stage?? :-( arggggg

    My plan after the shoot will be a slow reverse-diet as well as adjust into a 3-4 meal/day plan from my current I.F. routine...basically been doing the I.F. thing for a few years now and want to change it up..it will also be better for spending more time with my g.f. etc....I also miss going out for breakfast...

    I think I will take a good 2 years off from the stage min. to bring up some weak points and pack on some quality muscle...I have to keep reminding myself that although I started training at age 14, I have only been back in the gym full time for 3 years now after a very long layoff so I need more time to BUILD!! :-)
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  16. #436
    Prep Coach NaturalPursuit's Avatar
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    DUDE! Pics looks diced! Agreed with the 2 year lay off...GREAT job and pumped to follow your next journey!!!
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  17. #437
    U mad bro??? Milone79's Avatar
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    Thanks brother..I really appreciate it. :-)
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  18. #438
    U mad bro??? Milone79's Avatar
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    Here is the "Shoulder Saver" I do all the time....sometimes I refer to it as "shoulder shocker"...give it a try sometime if u wanna blast your shoulders without killing them...

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  19. #439
    Banned The Solution's Avatar
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    You could still do the 3 meal thing and IF, just eating breakfast later, or just enjoying breakfast and then eating 2 meals later in the day (it may throw off your hunger signal)

    Why fix what aint broken?

    Regadless impressive physique and great run to the stage.
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  20. #440
    Cheesecake addict MrCarl.'s Avatar
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    Originally Posted by The Solution View Post
    You could still do the 3 meal thing and IF, just eating breakfast later, or just enjoying breakfast and then eating 2 meals later in the day (it may throw off your hunger signal)

    Why fix what aint broken?

    Regadless impressive physique and great run to the stage.
    That's a good idea eating a breakfast later. I personally enjoy eating breakfast foods so I am eating breakfast at 4 pm. People give me some wierd looks when I cook oatmeal at 4pm as I live in a dorm
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  21. #441
    Registered User ThailandBrah's Avatar
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    Hey Bro

    what are your thoughts on juicing vs eating?
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  22. #442
    U mad bro??? Milone79's Avatar
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    Originally Posted by The Solution View Post
    You could still do the 3 meal thing and IF, just eating breakfast later, or just enjoying breakfast and then eating 2 meals later in the day (it may throw off your hunger signal)

    Why fix what aint broken?

    I may try that...thanks :-)

    Regadless impressive physique and great run to the stage.
    Originally Posted by ThailandBrah View Post
    Hey Bro

    what are your thoughts on juicing vs eating?
    Alwyas just "ate" my food...I love cooking.
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  23. #443
    U mad bro??? Milone79's Avatar
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    Second last day of deload week...

    Deadlifts 225 lbs. 10x10.....yates rows 3x15...rope face pulls 1x15

    Cable triceps pushdowns 3x15.superset with..alt. standing dumbbell curls 3x15

    abs work. Some posing practice....Gonna increase carbs a bit tonight as a mini re-feed to see if that can get the scale moving again in the next few days..been stalling at about 188 for the past few days....fat can come down and carbs up a bit..see what happens...
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  24. #444
    U mad bro??? Milone79's Avatar
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    Well the increase in carbs worked!!! :-) bumped them up to 320g while lowering protein slightly...woke up tighter and more vascular than I have been all week long and weighed 186.4 lbs...a 2 lbs decrease...sweeeet!!!! jumped back on the stationary bike downstairs for 30 mins. of LISS after my morning coffee and did some good stretching and foam rolling after that....mentally already preparing myself for my first Heavy day back in the gym tomorrow (legs) still trying to figure out exactly what I will do but heavy squats with my new Inzer lever belt and Titan knee wraps will surely be on the menu :-) Hopefully I can hold this weight/condition until Tuesday evening for my paid photo shoot and can impress enough to maybe lead to some more paid gigs...a long contest prep sure drains the finances thats for sure...
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  25. #445
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    Its all about the carb cycling bro. Go like 3 days with 150g of carbs then 1 day with 400g.

    You will look more thick solid and tight than ever. Doubt you need more than 200g of protein per day.

    You can also cycle your fats too. So on the 150g days eat 80-100g of fat and on the 400g carb days eat 30-50g.

    This way on the high fat days you can eat your full eggs and red meats, but need to stick to just fruits and veggies.

    On the high carb days you can eat all your favourite sweets but will need to stick to low fat proteins like egg whites, tuna, chicken.

    Dont forget to take the multi I am sure you will do fine. goodluck

    ps - if you need any tips shoot me a message, would be glad to help you with your weakpoints.
    Last edited by ThailandBrah; 11-18-2012 at 01:02 PM.
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    U mad bro??? Milone79's Avatar
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    thanks man..I am going to play with carb cycling a bit now that the show is over and I am this lean...what do I have to lose right?? :-)
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    U mad bro??? Milone79's Avatar
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    I don't F'N get it..increase carbs up to 320g decrease fats down to about 56g wake up tighter and 2 pounds lighter in the morning super dry....next day,decrease carbs to 220g and raise fats to 85g all while keeping total calories almost exact..and wake up watery and 2 pounds heavier....why does this happen every single time I play with my carbs??
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    Lyle McDonald the ltdlfe article
    Google that

    After the diet ends the individual will get leaner adding back food and calories which you are experiencing
    This is supposed to happen after the diet ends
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  29. #449
    U mad bro??? Milone79's Avatar
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    I understand that...what I don't get is calories were kept the same on the high carb low fat and high fat low carb days....pretty much bang on equal...why is my body heavier/smoother on the high fat/low carb days and leaner/lighter on the high carb days??
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    Originally Posted by Milone79 View Post
    I understand that...what I don't get is calories were kept the same on the high carb low fat and high fat low carb days....pretty much bang on equal...why is my body heavier/smoother on the high fat/low carb days and leaner/lighter on the high carb days??
    Maybe for some odd reason your body tries to hold on to water when it gets lack of carbs?
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