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11-14-2012, 11:24 AM #421
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11-14-2012, 11:35 AM #422
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11-14-2012, 11:46 AM #423
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11-14-2012, 12:43 PM #424
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11-14-2012, 12:44 PM #425
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11-14-2012, 12:56 PM #426
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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11-14-2012, 01:18 PM #427
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11-14-2012, 01:28 PM #428
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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11-15-2012, 06:54 AM #429
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11-15-2012, 07:18 AM #430
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
"You miss 100% of the shots you don't take." - Wayne Gretzky
Always repping back.
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11-15-2012, 07:48 AM #431
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.
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11-15-2012, 12:48 PM #432
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11-16-2012, 06:13 AM #433
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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11-16-2012, 08:58 AM #434
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11-16-2012, 09:04 AM #435
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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11-16-2012, 10:06 AM #436
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11-16-2012, 12:12 PM #437
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11-16-2012, 12:35 PM #438
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11-17-2012, 04:45 AM #439
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11-17-2012, 05:48 AM #440
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11-17-2012, 06:17 AM #441
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11-17-2012, 04:34 PM #442
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11-17-2012, 04:38 PM #443
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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11-18-2012, 08:16 AM #444
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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11-18-2012, 12:08 PM #445
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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11-18-2012, 03:47 PM #446
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11-19-2012, 07:38 AM #447
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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11-19-2012, 08:08 AM #448
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11-19-2012, 08:22 AM #449
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11-19-2012, 10:10 AM #450
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