Hey fellow brothers and sisters in iron! Before I introduce myself I want to say thanks for stopping in and getting a glimpse of my training, nutrition, goals, etc. My name is Joe LoGalbo, I am a natural competitive bodybuilder and I am training to become the next pro-natural bodybuilder (hence the name, journey to the center of the stage). My goal for next competition season is to be the competitor in the center of the stage with his hand raised. I recently competed in my first bodybuilding competition November 17, 2012 in which I won the novice class as well as the men's open medium height class. I missed the pro-card in the overall to a very deserving athlete in Mackey Gareno (sorry Mackey if I butchered the spelling). Aaron Lobliner was putting up a fight in the overall as well, also a great competitor. I Attached a picture of the overall below in this thread. Right now I am 6 weeks into my reverse diet, some blips along the way, but so far it hasn't been too shabby.
Right now I am using Jim Wendler's 5/3/1 program to work on my strength (it'll be nice once my hormones are back to normal as that will help greatly). This offseason's goals are to become stronger (obviously), but I will have some more resistance specific goals after I start feeling normal again. I don't think that one simply saying, "I want to become stronger" provides enough "umf" for training and is a weak resolution for yourself. Set specific goals and go after them. I'll get in-depth on my nutrition and lifestyle-as well as my faith (as that is a HUGE part of my journey), but in no way am I looking to force my faith in Christ on anyone. Similar to how Kai Greene (Mr. O 2013!-also pulling for Jay Cutler, love his no quit attitude) shares his philosophies and beliefs of the power of the mind, I would like to have the freedom to do so without being accussed of "Bible thumping" anyone.
I'm excited to see where this offseason takes me. I am definitely eating to stay lean...I'll post some "fat" pictures of me when I let myself get out of hand last "bulking"....more like "fulking" season. But I'm here to take you guys along the good, the bad, and the ugly in my offseason protocol and eventually my contest prep for pro status!
Let's start things of right, eh?
12/31/12 169.5 (still a little high from my christmas eve/day binge)
current macros on normal days: ~63f ~260c ~205p
macros on re-feed days (2x a week on leg days): ~58f ~400c (but can get up to 800c) ~205p
-green tea extract
-ON 100% gold standard whey/casein
-ON Amino Energy
Legs (Wendler 5/3/1):
*Back Squat (ATG, always assume ATG b/c there is no other way to squat!): 240x5; 280x3; 315x4 (dropped on 5th)
*Laying Hamstring Curls 60x12; 60x12; 60x10; 60x7 + 4 (after rest pause)
*Quad Extensions 140x12; 140x12; 140x12; 140x12; 140x13 + 4 (after rest pause) + 10 (quarter reps)
*Hack Squat 320x12; 320x12; 320x12; 320x12; 320x10 + 2 (after rest pause)
Today's meals so far:
MEAL 1 (Pre-Workout):
5 egg whites, 1/2 cup oats, tbsp sugar free grape jelly, whey/casein shake, 2 slices wheat bread, and "I can't believe it's not butter" spray (mmmmm)
MEAL 2 (Post Workout):
12' Footlong (wheat bread, chicken breast, veggies), banana, whey/casein shake, 2 pop-tarts
Don't plan on getting too crazy on food tonight for new years, but I'm saving some carbs for later just incase. I don't want to go too crazy on my macro's today (re-feed days seem to be the hardest days for me to maintain self-control)...I do sense a super dark chocolate bar in my near future
Hope you all have a great new year celebration and good luck with all the goals (physical, spiritual, relational) that you set for yourself this upcoming year! may 2013 be blessed!