Potatochipbrah's coachless road to the OCB Midwest States 2013

[Egomanius]

I thought it would be worthwhile to keep a journal of my next ~8 weeks as I prep for the OCB Midwest States this year.

Background info:

Started lifting in 2010, lifting knowledgeably since last year.
First show was last year OCB Midwest States 2012 where I took 4th in novice and 5th in open for my classes.
Height: 5' 9.5"
Last year show weight: 148lb
Off season weight: 175lb

TL;DR:
Amateur natural BB'r with 2 shows experience, prepping for 2 this fall.


OCB Midwest States 2013


Took time off during Dec. to heal up, didn't have a true off season but had some gains, fat at least.

End of bulk on left, one month trying CKD on right (decided to cut some offseason fat off)


After cutting a while I decided to step on stage for fun at the 2013 NGA Titan Classic, took 2nd novice and 4th open.


August 11th compared to me 2 weeks out of OCB last year



Started my strict contest prep after a labor day weekend binge on the Mississippi river.
Here's a look at my cals over the summer and the past 4 weeks of serious prep.

past 3 months


past 4 weeks

[Egomanius]

NOW for pictures taken today from posing practice video. I am 4 weeks out of the NANBF Northern States and 8 weeks out of the OCB Midwest States 2013. My goal is to bring striated glutes to the stage and just have a lot of fun in the process.

Current weight: 159lbs







PLEASE feel free to follow me on Myfitnesspal: Potatochipbrah

Comments, and suggestions always welcome and appreciated!

[jaredmus]

I'lll be following along best of luck man if that show was closer to me I would be doing it too

[IK9]

Looking lean in your current pics! Good luck man!!

[Rypt1]

Good luck!

[Egomanius]

Thanks for all the good wishes! I've been doing PHAT training for my prep this year, yesterday was chest and arms, and have been cycling carbs with my highest day around 450 and my lowest day at about 100.

Yesterday's macros:
Carbs: 156g
Protein: 267g
Fat: 63g

Low carb meal last night, fat free cream cheese pickle rolls and 8oz chicken w/ wonderful popcorn seasoning



Cardio stairs/glutes/abs training

Today's macros (lowest day of the week pre-refeed day):
Carbs: 75g
Protein: 262g
Fat: 90g

Tomorrow's macros (tentative):
Carbs: 490g
Protein: 155g
Fat: <35g

[Egomanius]

my go to protein cake recipe, probably eat this every night almost

1/4tsp baking powder
33g protein powder flavor of choice (one measured scoop, using ON cake batter in pics)
1Tbsp pure pumpkin
1Tbsp unsweetened applesauce
1Tbsp skim milk
1 Large egg

Macros:
205 calories
Fat: 5g
Carbs: 8g
Protein: 32g

I Top it with 15g natty peanut butter

Directions:

whisk ingredients



spatula into greased 2cup baking dish



microwave for 90-120 seconds



can eat in bowl or take out



fantastic consistency, not overly spongy and dry like most turn out. can also top with walden farms syrups.

[IK9]

jeebuz that loooks tasty!

[Egomanius]

Refeed on Saturday!
Macros:
Carbs: 560g
Fat: 23g
Protein: 150g

ate 3lbs of squash



Followed by a low carb day Sunday
Macros:
Carbs: 110g
Fat: 70g
Protein: 230g

chicken salad day


Woke up today with a new low weight of 157lbs.

Cycling carbs up to Wednsday then back down to Friday with another refeed on Saturday.

[Egomanius]

This past week was my lowest yet in terms of carbs and calories. Getting a little more aggressive as my first trial show comes closer (2 weeks out).


Weekly macros:

Monday: Stair stepper cardio 20min
Carbs: 144g
Fat: 62g
Protein: 196g

Tuesday: Back/Shoulders Hyper
Carbs: 156g
Fat: 59g
Protein: 250g

Wednesday: Hyper Legs
Carbs: 178g
Fat: 48g
Protein: 240g

Thursday: Chest & Arms Hyper
Carbs: 145g
Fat: 95g
Protein: 210g

Friday: Stair Cardio x2 20min
Carbs: 93g
Fat: 82g
Protein: 244g

My higher fat days are largely poly and mono unsaturated fats of course.

Here's a snap of posing practice this morning, feel very flat and depleted on top of being sick all week, carb up tomorrow should fix that!

[Egomanius]

Had a decent refeed Saturday, didn't really feel filled out and didn't seem to look that great however

Saturday Macros:
Carbs: 525g
Fat: 27g
Protein: 170g

Sunday Macros:
Carbs: 99g
Fat: 96g
Protein: 238g

Started a mock-peak week depletion yesterday, wanted to get a small trial run in before my warm up show, plan to load carbs Friday and Saturday morning assess if I'm flat or spilled.

Monday Macros:
Carbs: 100g
Fat: 68g
Protein: 260g

My saving grace at work, allergic to almonds so I eat these


Beginning the low carb days where majority carbs are from green veggies


Todays Macros:
Carbs: 81g
Fat: 67g
Protein: 227g

Wonderful broccoli cheese omelet this morning (popcorn seasoning for cheese flavor)


Plan on taking pictures Friday upon waking, at night before bed, and Saturday after a mock pre stage meal.

[jaredmus]

looking diced up

[klhowell2]

You look great! And happy! Good luck in your upcoming show! Will have to try that protein cake of yours!

[BFJ]

dude! been posting stuff in my log about the popcorn seasonings as well, haha, glad they're getting around. i may do the midwest states, not sure. i found the other day that making homemade popcorn COMBINING the nacho cheddar and buffalo seasonings is mind blowing - cooking spray to stick the seasons - dets in log. lookin shredded man

[Egomanius]

Thanks all!

popcorn seasoning has been a god send for my chicken and broccoli meals! I have both of those and will try the combination for sure. If you've never been to ocb Midwest States it's an awesome show very nice atmosphere/venue.

Tuesday Macros:
Carbs: 82g (as a by product of protein and fat or from broccoli)
Fat: 65g (30g from unsaturated fats)
Protein: 232g

Wednesday Macros:
Carbs: 82g
Fat: 65g
Protein: 236g

Today:
Carbs: 71g
Fat: 67g
Protein: 231g

Feel pretty worn down by today, just hoping it's been enough depletion for my load tomorrow, and hoping I'm lean enough to see results from loading.

Taking a pretty moderate approach tomorrow for macros-

Carbs: 710g (sweet potatoes, raisins, gatorade, cheerios)
Fat: 31g (all byproduct of carbs)
Protein: 106g (chicken and protein shake)

[Egomanius]

Big Saturday!

Loaded carbs yesterday and ate a mock pre stage meal this morning, hit the gym about when prejudging will be and let me just say I think I have my peak week down solid now!

I definitely filled out, I feel I could have loaded a bit more but I'm staying on the cautious end since I'm still learning my body. Check out the progress pics!






I'm definitely a little nervous now, just want to repeat this next weekend, depletion starts right over again today!

[Bronzzi]

Maad chest! Going to kill the show for sure! Good luck!

[jaredmus]

striations on striations

[Egomanius]

About half way through my depletion again, even though I don't feel as ****ty as I did last week I hope that I'm burning my glycogen stores at the right pace, need to feel like a zombie come Thursday!

A co-worker who has a brother that used to bodybuild asked me how I'm always so happy and nice at work even though my diet sucks, I told her doing shows is a CHOICE and is not an excuse to project how my body feels towards others (friends, family etc.), immature and selfish people let their prep affect other people in their lives imo.




Sunday's Macros: Last leg day
Carbs: 50g
Fat: 75g
Protein: 200g

Monday Macros: Back/bi + cardio depletion workout
Carbs: 77g
Fat: 78g
Protein: 235g

Today's Macros: Chest/delt + cardio depletion workout
Carbs: 78g
Fat: 78g
Protein: 231g

[NaturalPursuit]

DUUDE! Awesome stuff!! Subbed!!!

[Egomanius]

DUUDE! Awesome stuff!! Subbed!!!

thanks bro! I've been lurking your awesome grow season big GAINZ my man

[antevans007]

joining in late but good luck man! mirin those chest striations

[Egomanius]

Gotta update after the week of depletion! Depleted till Thursday and weighed 154lb this morning before I started loading my carbs which is a prep low for me. At the hotel relaxing, will try to update tomorrow with placings.

Carb load today is identical to last week

Wednesday macros:
Carbs: 50g
Fat: 60g
Protein: 225g

Thursday macros:
Carbs: 40g
Fat: 60g
Protein: 230g

[Bnizzle163]

Good luck man! I wanted to attend the MW states this year, but I'm currently student teaching, and funds are tight. I am anxious to hear a recap!

[IK9]

Good luck on the warm up show. Food and update pics look good.

[Egomanius]

Awesome with the teaching that's very fun and worth it for experience and resume. Thanks guys for the kind words again.

Got my pre coat of tan on thanks to my awesome wife, we go dark the night before with dream tan since it will rub a bit over night.

Carbs almost all in for the night, did a quick pump up attempt and didn't get much so I feel like I can handle some more carbs come morning, will also get lots of sodium come morning so that should help.

Here's a back shot!

[Egomanius]

Show time!

Actually got normal sleep despite the wake ups to pee since I've been downing water. Still feel pretty flat, had a serving of raisins and a shake. Going to Hit my pre stage meal in an hour (2 hours prior to pre judging start) and hopefully that will fill me out. I plan on a rice cake or two with pb + extra salt and some honey. Then slam the pb cups in the 30 min leading up to stage time while pumping.

[IK9]

Show time!

Actually got normal sleep despite the wake ups to pee since I've been downing water. Still feel pretty flat, had a serving of raisins and a shake. Going to Hit my pre stage meal in an hour (2 hours prior to pre judging start) and hopefully that will fill me out. I plan on a rice cake or two with pb + extra salt and some honey. Then slam the pb cups in the 30 min leading up to stage time while pumping.

Good luck man.. you got this [:

[Egomanius]

Prejudging went fantastic. Did novice and open back to back so I got my workout in for me, long judging (probably did back double bi 12 times) for each very competitive classes. No pics to post right away but may get some from night show.

Prejudging started at 9 and men's bb didn't get on stage until 1230! Needless to say that really threw my timing off for meals, I also judged time a bit wrong and didn't get a full pump up but made do with a decent short pump.

My friends seem to think I'm either 1st or 2nd in novice. In the open I didn't get judged much I think because they had just seen me the class before, would love to sneak into 4th or 5th. What an awesome time though!

Side note, 10 competitors in novice including me and 8 in open. This will be a true battle between size and condition I feel.

[IK9]

Prejudging went fantastic. Did novice and open back to back so I got my workout in for me, long judging (probably did back double bi 12 times) for each very competitive classes. No pics to post right away but may get some from night show.

Prejudging started at 9 and men's bb didn't get on stage until 1230! Needless to say that really threw my timing off for meals, I also judged time a bit wrong and didn't get a full pump up but made do with a decent short pump.

My friends seem to think I'm either 1st or 2nd in novice. In the open I didn't get judged much I think because they had just seen me the class before, would love to sneak into 4th or 5th. What an awesome time though!

Side note, 10 competitors in novice including me and 8 in open. This will be a true battle between size and condition I feel.

Awesome work man. Yeah, seems like all the shows I viewed were always behind on schedule too.