All right guys and gals, for those who dont know me, and those who do, Im coming out of hibernation and going all in-CONTEST PREP mode. I still havent picked out a show or an exact date but Im dieting and training with no excuses and giving it my all as if I were competing. I wasnt 100% sure If I was ready yet but after talking to my mentor, the verdict was "diet down and make a decision when your closer to stage weight" so thats the plan. I began counting my calories and hitting my macros losely on the 1st but the 9th was my birthday so that week I had a few snacks here and there but since the 10th my diet has been spot on. This is my second year of serious bodybuilding and I plan on making it a productive one.
Diet
55/275/220 normal
55/450/210 refeed
I eat WHATEVER I want as long as I make it fit my macros for the day
Training
Mon-Legs Power
Tues-Chest/Back hyper
Wed-LISS
Thurs-Legs Hyper
Fri-Chest/Back Power HIIT
Sat-off
Sun-Shoulders/arms Powtrophy lol
also in a basketball League on Monday nights so thats another cardio session for me
will get some starting pictures up soon
Starting weight was 190 and today I weighed in at 187...refeed tomorrow!
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Thread: GAME TIME decision - Young9
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01-22-2011, 03:07 PM #1
GAME TIME decision - Young9
Last edited by Young9; 01-22-2011 at 03:13 PM.
TEAM NO CRYING
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01-22-2011, 03:15 PM #2
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01-22-2011, 03:15 PM #3
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01-22-2011, 03:18 PM #4
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01-22-2011, 03:18 PM #5
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01-22-2011, 03:19 PM #6
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01-22-2011, 03:20 PM #7
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01-22-2011, 03:30 PM #8
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01-22-2011, 03:51 PM #9
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01-22-2011, 03:57 PM #10
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01-22-2011, 04:07 PM #11
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01-22-2011, 04:15 PM #12
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01-22-2011, 07:02 PM #13
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01-22-2011, 07:54 PM #14
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01-23-2011, 06:56 AM #15
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01-23-2011, 08:10 AM #16
Thanks CM. Its going to be a good journey, I got alot to lose and I cant wait to be shredded
3DMJ is not overseeing my prep at the moment but I have some pretty helpful friends
The reasoning behind one arm day a week is because with the chest back days, arms are also being worked so If I isolated them more than once a week, I know it would effect my pressing and pulling. BUt to answer your question....NO! THEY ARE NOT A STRONG POINT. Actually a big weak point. I have chicken arms. this point tho. Im sure 2 arm days wont help since you cant build muscle in a deficit.
Fa sho. Bretticus.
How bout them JETS today?
You going to have to fight my gf for that tittle lol
glad to have you along Pauly D
Pumpkin Sludge is my STAPLE! I love that stuff...every night for over a year now lol
I have perfected the best recipe for it. DOwn to the grams haha
I eat pumpkin sludge every single night. Its a staple for me.
Thanks Boss...glad your going to be apart of the it.
We will see Frank. You only have one chance to make a first impression so I want mine to be at the right time with me at my best.
Chea! where you been breh?TEAM NO CRYING
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01-23-2011, 02:06 PM #17
- Join Date: Apr 2008
- Location: Portola, California, United States
- Age: 52
- Posts: 3,673
- Rep Power: 2997
Oh my! Was wondering if this was ever actually going to happen. Lots of shows to do too. Good timing.
Love to watch this.Brad J Loomis RKC
TEAM AST SPORTS SCIENCE
www.healthybodiesfitness.com
WNBF Pro Bodybuilder
100% Natural Bodybuilding
www.3DMUSCLEJOURNEY.COM
http://www.3dmusclejourney.com/team-3dmj-brad-loomis.php
2011 Prep Journal
http://forum.bodybuilding.com/showthread.php?t=126210633
"As long as we honor God, nothing is impossible NOTHING!" - Facing the Giants
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01-23-2011, 02:47 PM #18
ARMS + refeed
Woke up this morning to a new low of 185. Not sure if it was dehydration or what but 185 three times in a row. Started my refeed of with a huge bowl of pumpkin oats this morning and then it was off to the gym for ARMS and HIIT
Close Grip BB BENCH
185x8
185x8
185x10
Ez Bar Curls
80x8
80x8
90x7
Ez Bar Skulls
70x12
80x6
80x8
Towel Hammer Curls w/ Plates
25x10
35x8
35x10
Cable Pulldowns
57.5kgx12
65kgx10x2
72.5kgx8
Standing Cable Bicep Flexes lol
10x12
20x10
20x8
That was it for arms and they were Tony Dungy...then it was time for HIIT
Prowler Pushes
9 intervals up and back
these absolutly wrecked me today. I was hurting on interval number 2 but I fought threw it and got **** done. When I was done I had no appetite, could barely stand up, and water sounded disgusting.
Then it was off to chipotle for a barbacoa burrito!
Last edited by Young9; 01-23-2011 at 02:55 PM.
TEAM NO CRYING
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01-23-2011, 02:49 PM #19
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01-23-2011, 03:45 PM #20
We're gonna need a recipe then??
I made one not so long ago - t'was good!
http://forum.bodybuilding.com/showpo...&postcount=186
^ you should post some of your concoctions in there!
185 CG for 10 is solid dude! Jesus, I wish I could try some Chipotle too
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01-23-2011, 04:24 PM #21
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01-23-2011, 05:48 PM #22
- Join Date: Jan 2006
- Location: Wenatchee, Washington, United States
- Age: 43
- Posts: 5,654
- Rep Power: 5092
In after the burrito
Nick! Ready to watch you DO WORK!!Lukus Ehlis
B.S. Exercise Science
IFPA Natural Pro Bodybuilder
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YouTube:
https://www.youtube.com/user/ehlisl
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Instagram:
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Twitter
http://twitter.com/#!/ehlisl
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Blog : Trove26
http://www.trove-26.blogspot.com
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01-23-2011, 08:38 PM #23
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01-24-2011, 04:58 AM #24
Ill post the recipe right now lol
I like to make the full boxes of jello pudding since its cheaper and it makes 1048g lol
so I like to use...
300g Jello Pudding
20g Sunflower Seed Butter
16g Better N' Peanut Butter
50g Pumpkin
37g Scivation Whey
.5g Pure Stevia and Cinnamon
mix all that up in a bowl then freeze all day and eat it at night after putting it in the microwave for 40-50seconds (every microwave is going to be different)
So good to me I eat it every night lol
Its my version of PB pumpkin ice cream
That burrito was off the hook. I was standing in line with my brother and we were both still hurtin big time from the cardio we just did. I had no appitite what so ever but once I had my first bite, I crushed it in 3 minutes haha.
Yup, going to get real close to stage weight and make a "game time" decision. Training and dieting 100% though. If I dont end up competing, at least ill look damn good for summer this year lol
LUKE! The burrito was phenominal
glad to have you
feels good to be back...I missed all the hommiesTEAM NO CRYING
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01-25-2011, 06:37 AM #25
Monday 1/24/2011
Was a LONG LONG day for me. Started at 430am with work in which I experienced my first feeling of hunger of this diet. I was stuck in the autopsy room from 8am until 1245am and I had eaten breakfast at 645. So just about 6 hours I went without a sip of water or anything. My body was definitely not appreciative. After work I headed straight to the gym and played in my basketball game in which we played well and pulled of a come from behind victory BUT I think its going to be my last game of the season because my left knee is not getting better, and might be worst now than it was. I have self diagnosed myself with "jumpers knee" ...basically its a very sharp pain right below my kneecap where my patella tendon is. Ice, ice, ice baby is going to be my new best friend but I want to stay as healthy as I can whilst prepping and dieting so I think Its in my best interest to call it quits on this season and get my knee healthy. Which is going to be one of the hardest things to do for me since basketball has become one of my passions. Thank god for bodybuilding! Diet yesterday was normal, macros 55/275/220 but I didnt get a weigh in since I was up so early and I knew that it wouldnt be accurate since I usually weigh in around 7am. Weighed 187 this morning but Im expecting a drop in the next few days. Chest/Back Hyper this morning and Im going to kill it.
TEAM NO CRYING
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01-25-2011, 07:11 AM #26
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01-25-2011, 08:48 AM #27
- Join Date: Oct 2007
- Location: Tostitos, 1 Man Crime Wave, Bouvet Island
- Age: 41
- Posts: 2,613
- Rep Power: 1013
Damn man, hope that knee gets better. I think your making the right decision to ease off on the balling for now. Its probably better to give it a chance to heal now rather than prolong things, especially since your recovery will be compromised as you get more aggressive with your caloric deficit.
And yea I been around man, I'm cutting now the same as you. Had a pretty successful bulk this past 6-7 months... sitting around 185 with semi-visible abs and will cut down to 170 and then get back to gaining. Hope to be back around 185 with Berto's current condition and pull 600 by the end of the year. Pretty lofty goals, but I'll reach em.
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01-25-2011, 09:18 AM #28
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01-26-2011, 06:57 AM #29
Tuesday 1-25
My one off day from work this week so got to sleep in but since I have been getting up at 430am I woke up at 545am on my own, gor to relax though which was nice. 187 this morning but not trippin since its still a few hours earlier then my normal weigh in time.
Chest/back hyper
Bb incline
155x10
165x8x2
Cable face pulls
42.5kgx10
50kgx10
57.5x10x2
First time ever doing these and I really like them
Db flat bench
85x10
85x8
75x10
Seated cable rows
140x12
160x8
180x8
Free motion chest press SS hammer strength under hand row
90x8 // 70x8 3sets
Bosu ball push ups SS turkish get ups
3 sets
Pull ups
Bw x 10 2 sets
Done.
Good solid workout. Felt weak on my pressing but nothing a few good nights sleep can't heal. Did alot of walking around sf later in the day so that takes care of my liss.
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01-26-2011, 08:02 AM #30
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