Anthony's road to first Natural Competition (2013)

[antevans007]

First and foremost thank you for visiting my journal. I hope you will subscribe and follow me along my journey to competing next summer around July. I would love some support/advice along the way.

About Me:

My name is Anthony Evans and I am 20 years old. I am currently a Junior at Duke University. I have been lifting for about 5 years but only these last 16 months have been serious. I have made bodybuilding a lifestyle and i think i am ready to dedicate myself from here on out and make the push to compete next Summer.

Stats:
5'9
164lbs(as of 8/22/12)

I would like to bulk up to 190-200 lbs but that is subject to change

Diet:
Starting Monday 8/27/12….
Calories: 3100
Protein:225-250
Carbs:275-300
Fat: 80-100

Workout:
Monday: Chest/Bi/abs/cardio
Tuesday:Shoulder/Tricep/abs
Wednesday: off
Thursday:Back/Legs/abs
Friday:Chest/Bi/abs/cardio

I should be posting starting pics this weekend.

[antevans007]

First and foremost thank you for visiting my journal. I hope you will subscribe and follow me along my journey to competing next summer around July. I would love some support/advice along the way.

About Me:

My name is Anthony Evans and I am 20 years old. I am currently a Junior at Duke University. I have been lifting for about 5 years but only these last 16 months have been serious. I have made bodybuilding a lifestyle and i think i am ready to dedicate myself from here on out and make the push to compete next Summer.

Stats:
5'9
164lbs(as of 8/22/12)

I would like to bulk up to 190-200 lbs but that is subject to change

Diet:
Starting Monday 8/27/12….
Calories: 3100
Protein:225-250
Carbs:275-300
Fat: 80-100

Workout:
Monday: Chest/Bi/abs/cardio
Tuesday:Shoulder/Tricep/abs
Wednesday: off
Thursday:Back/Legs/abs
Friday:Chest/Bi/abs/cardio

I should be posting starting pics this weekend.

Forgot to mention my supplements I am currently using
Supplements:
Pre- Condense/Muscle Pharm Assault
Protein- Gaspari Myofusion probiotic
Mulit- Orange Triad
Orange oxi mega Fish Oil

[antevans007]

8/27/12 Day 1

I worked chest and bi's today and really got at it in the gym today. I was really pumped knowing this was my first day.
Chest:usually 1:30-2:00 minute rest
Bench: 135x5 155x5 165x5 185x5 215x5
Incline: 4x6 185
Bench press DB: 3x8 70lb
Machine Flys: 3x10 160

Bi:1 minute rest
Hammer: 3x10 45lb
Preacher: machine 55lb
Iso Curls: 25 lb (bi's were shot at this point)

Nutrition:
Calories: 3273
Fat: 111
Protein:248
Carbs: 321

forgot to mention i weighed in at 166 but that was postworkout and with loading creatine plus drinking a ton of water so i would imagine im 164-165

[antevans007]

8/28/12 Day 2

Today was Shoulders/Tri's and again it was a solid workout. Pretty sore from yesterday but still gave it my all

Shoulder:
Lateral Raises: 3x10 22.5lb
Front Raises: 3x10 22.5 lb
Shrugs Db: 70lb
Military Press: 3x10 150lb

Tri:
Rope Pushdown: 3x10 60lb
Iso extension: 3x10 22.5lb
iso skullcrusher: 3x10 22.5 lb

…Also did weighted abs today as opposed to my floor routine yesterday

Nutrition:
more or less the same as yesterday and i weighed in at 167

[Ccm644]

Good luck for your first competition
Do you have weekends off?

[antevans007]

Good luck for your first competition
Do you have weekends off?

thanks for posting and yea as of now i have both saturday and sunday off. I may change that though and lift saturday so i can hit legs twice and then push the first leg workout to wednesday

[antevans007]

Day 3 8/29/12

So i decided to make thursday my off day and lift back/legs on wednesday. I am also adding another back/leg session on Saturday. Class today kind of wore me out but i took some Assault and was fine by the time i hit the gym. My legs are by far my weakest area aesthetically as well in strength but nonetheless I had a great workout

I weighed in at 166lb a lb lower than yesterday but still a pound higher than Monday.

Back:
Machine Rows: 3x10 165lb
Lat Pulldown: 3x10 150lb
Rear Delt Fly: 3x10 100lb
BB Rows: 4x6 115lb

Legs:
Squat: 5x5 215lb
Leg Extensions: 3x10 170lb
Seated Leg Curl: 3x10 100 lb
Leg Press: 3x10 250 lb
Calf Raises machine: 3x25 210lb

Right now my legs are just obliterated lol but thats always a good thing imo
Tomorrow is an off day so I just need to make sure i stay on par with my diet.

[curjo]

Good luck with the prep, keep pushing hard and you'll get there.

[demonwareltd]

Good luck with your journey. If I can give one piece of advice it would be to bulk slowly and keep fat gains to a minimum. Yes, you have to put on some fat in order to build muscle, just don't go crazy. You will be thankful when the time for prep comes and you have 20-30 lbs to lose instead of 40-50

[antevans007]

Good luck with the prep, keep pushing hard and you'll get there.

thanks man! i appreciate u stopping in

Good luck with your journey. If I can give one piece of advice it would be to bulk slowly and keep fat gains to a minimum. Yes, you have to put on some fat in order to build muscle, just don't go crazy. You will be thankful when the time for prep comes and you have 20-30 lbs to lose instead of 40-50

i was aiming for 2.5-3lbs every 2 weeks. Do you think that goal should be lower or higher? thanks

[antevans007]

Today was my off day so not much to report on but i didnt eat as much as i wouldve liked to. i had about 2700 cals 85/270/200
Im ready for tomorrow though so i can get back in the gym and also check my weight

[antevans007]

9/2/12

Just checking in. I havent logged the past few days because ive been out of town visiting my girlfriend. I did get a lift in Friday before i left though so ill put the details below. Diet wise i brought all the food i needed for the weekend and every day but friday i met my caloric and macro requirements


Friday Lift- Chest/Bi's

Chest:
Bench- 135x5 155x5 185x5 225x3 185x8
DB bench- 3x10 80lb
Machine Flys- 3x10 155 lb
Pull ups- 3 sets to failure

Biceps:
Hammer- 3x10 45lb
Iso- 3x10 25lb
Preacher- 3x10 55 lb

I'll be weighing myself tomorrow and I really hope the scale gives me some good news.

[antevans007]

9/3/12

Today started week 2 and i weighed in at 168 which im really happy about. 3lbs is great news for me. I would like to get to 170 by next monday.

Chest/Bi's:

Bench press: 135x5 155x5 165x5 190x5 220x5
Incline: 2x6 190 2x6 185
DB Bench Press: 3x10 75lb
Machine Flys: 3x10 155 lb


Hammer curls: 3x10 45lb
Iso: 3x10 25lb
Preacher: 3x10 55lb

Ready for tomorrow!

[TheNaturalEdge]

In, will be watching.
Post some progress photo's up in here mate!

[antevans007]

In, will be watching.
Post some progress photo's up in here mate!

Thanks! and ill post some from right before i started tonight and one week progress tomorrow

[antevans007]

9/4/12

Felt kind of sick today for some reason which made my workout tougher than usual but i still feel i got a nice quality lift in

Shoulders:
Lateral Raises: 3x10 22.5lbs
Front Raises: 3x10 22.5lbs
Shrugs: 3x12 75lbs

Triceps:
Rope pushdown: 3x10 72.5lb
One Arm extensions: 3x10 22.5lbs
Iso skull crushers: 3x10 25lbs

i weighed in at 168.4 today…legs tomorrow are gonna be serious

[antevans007]

Photo on 2012-08-27 at 15.51 #3.jpg
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These are pics from a day or 2 before I started logging...posing is obviously not what i was going for here and my quads are a tad bit white lol…ill post one week pics tomorrow with the same poses more than likely

[demonwareltd]

thanks man! i appreciate u stopping in



i was aiming for 2.5-3lbs every 2 weeks. Do you think that goal should be lower or higher? thanks

It's really hard to say without knowing how lean you are now. The leaner you are, I think you will tend to put on a few more lbs in the beginning. For example, coming off a long hard cut, the body is dying to put on bodyfat so you have to be really careful about how you go about increasing calories. If you are already 8-10% bodyfat, I would think gaining a pound a week is good enough and much more than that would indicate to me you are eating too much over maintenance...

[antevans007]

It's really hard to say without knowing how lean you are now. The leaner you are, I think you will tend to put on a few more lbs in the beginning. For example, coming off a long hard cut, the body is dying to put on bodyfat so you have to be really careful about how you go about increasing calories. If you are already 8-10% bodyfat, I would think gaining a pound a week is good enough and much more than that would indicate to me you are eating too much over maintenance...

ok i cut from 177 to 163 before this bulk and was pretty lean so i guess ill try and stay between 1 and 1.5lb a week

[antevans007]

Photo on 2012-09-05 at 09.27 #2.jpg
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here are my one week pics...

[antevans007]

9/5/12

I weighed in at 169 today so on pace for 2lb this week. Hopefully it stays that way…on to the workout


Back:

Lat Pulldown: 3x10 155lb
Seated Rows: 3x10 145lbs
Rear Delt Fly: 3x10 110lb
Lat Machine: 3x10 130lb

Legs:

Squat: 5x5 220lb
Leg Extension: 2x10 170lb 1x10 180lb
Leg Curl: 2x10 110lb 1x10 120lb
Leg Press: 2x10 270 1x10 280
Calf Raises: 3x30 210lb


My legs took an absolute beating today so im happy lol…tomorrow is an off day for me

[antevans007]

9/7/12

I hit chest and bi's today. ive got legs and back tomorrow with Sunday off. Hit the scales at 169 again, but that's one pound heavier than the beginning of the week

Chest:
BB Bench: 135x5 155x5 185x5 225x3 185xfailure(18 reps)
Incline: 4x6 185
DB Bench: 3x10 75lb
Machine Flys: 3x10 150lb

Bicep:
Hammer Curls: 3x10 45lb
Iso: 3x10 30lb
Preacher: 3x10 60lb

[antevans007]

9/9/12

Decided to lift back and legs today rather than yesterday.
I weighed in today at 170 so thats 2lb increase this week. Im gonna stick with this caloric intake for another week and hopefully i wont gain as much b/c 2lb is def too much.

Back:
Lat Pulldown: 3x10 160lb
Machine Rows: 3x10 140lb
Rear Delt Flys: 3x10 105lb

Legs:
Squat: 5x5 225lb
Leg Extension: 1x10 170lb 2x10 180lb
Leg Curl:2x10 120 1x10 130
Leg Press: 1x10 260lb 2x10 280lb
Calf Raises: 3x30 220lb

solid week imo now im ready for tomorrow

[antevans007]

9/10/12

I weighed in at 169.4 today so a .6lb drop from yesterday but not really worried. I had to hit the gym by myself today but it may have been the best workout ive had since logging

Chest:
BB Bench: 135x5 155x5 165x5 185x5 225x5
Incline BB Bench: 1x6 185 3x6 190
DB Bench: 3x10 80lb
Machine Flys: 1x10 150lb 2x10 155lb

Bicep:
Hammer Curls: 3x10 50lb
Iso Curls: 3x10 30lb
Preacher Curls: 3x10 60lb

I'll be posting 2 week pics tonight

[antevans007]

Photo on 2012-09-10 at 16.51.jpg
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week 2 pics

[antevans007]

9/11/12

Weight: 170. Today was tough. I didn't get too much sleep and was dragging most of the day. I hit the gym and had a solid workout numbers wise but man i was really exhausted even after the first exercise. im gonna try to get some more sleep tonight.


Shoulders:
Lateral Raises: 3x10 22.5lb
DB military Press: 1x10 55 2x10 60lb
DB Shrugs: 3x12 75lb

Triceps:
Rope Pushdown: 3x10 70lb
Iso Db extension: 3x10 22.5lb
DB Skullcrusher: 3x10 25lb

[jpfaherty]

Don't be discouraged by the lack of comments in your thread! Everyones threads start slow and gain steam the longer they go! Keep up the good work brah

[antevans007]

Don't be discouraged by the lack of comments in your thread! Everyones threads start slow and gain steam the longer they go! Keep up the good work brah

Thanks for checking in! and I wont this log helps keep me accountable and motivated

[Rypt1]

Solid chest workout a few days ago. You've got a good baseline physique, I'll be following along.

[antevans007]

Solid chest workout a few days ago. You've got a good baseline physique, I'll be following along.

yea i was pretty sore for the next two days but thanks for commenting and following