Josh Niemi... "The Journey" SEASON 2

[triplewhammy]

200 kcal drop did you wonders with a nice drop in weight there

Yeah, just a little change is all it takes.

[triplewhammy]

UPDATE 10/5/2014

7 WEEKS OUT

STATS
Weight: 170.2 lbs

TRAINING
Chest/Tris
Back/Bis
Legs Heavy
Legs Light
Shoulders/Arms
Cardio

DIET
2000 cals/day
180g protein/day

SUPPLEMENTATION
Performance:
Genomyx Slin-Sane
various preworkouts
USPlabs Test Force
DS Triazole

Support:
cissus
glucosamine
ZMA
protein powder
multivitamin
fish oil

THOUGHTS
Made up for the weightloss this week that's for sure! Just put my nose to the grindstone and really cranked out the cardio needed to keep the furnace stoked. I'm doing everything I can to keep my cals at 2000 because once I get below this things just get messy. At 2000 I still feel pretty normal and can function well in the gym.

Supplement-wise I just added back in DAA to keep my hormone levels healthy. I've also been using ZMA at night which has been very very helpful. I've pretty well mastered the "feeling" of going to bed hungry but it does seem to affect my sleep (makes me wake up earlier than normal and not feel as rested). The ZMA has done a great job of keeping the lights out, not sure why I haven't used this for contest prep in the past. One of the key differences for this prep is that I've tried to really keep my body "normal" for as long as possible, diet-wise, recovery-wise, training-wise...not jumping into anything too extreme. It's a much healthier approach and it has made the 54-pound weightloss much more manageable so far.

This past week I did a few early morning workouts and I probably will be incorporating them more and more in the coming weeks, but I've avoided them as long as I can because they really seem to disrupt my overall sleep cycle and energy levels throughout the day. Sticking with afternoon workouts has been much better from an overall wellness standpoint.

That's about it for now...should be grindin' into the 160s this week!


Josh

[The Solution]

Still dropping
keep riding it out!!!

[triplewhammy]

Still dropping
keep riding it out!!!

Yeah buddy, grindin!

[The Solution]

Yeah buddy, grindin!

Yes sir!
Sent you a PM Too!

[pete89]

I will definitely be adding in DAA next prep. Let me know how it works for you

[triplewhammy]

I will definitely be adding in DAA next prep. Let me know how it works for you

Good idea. Really seems to help keep the hormone levels in decent shape.

[triplewhammy]

UPDATE 10/18/2014

5 WEEKS OUT

STATS
Weight: 168.2 lbs

TRAINING
Chest/Tris
Back/Bis
Legs Heavy
Legs Light
Shoulders/Arms
Cardio

DIET
2000 cals/day
170g protein/day

SUPPLEMENTATION
Performance:
Genomyx Slin-Sane
various preworkouts
USPlabs Test Force
DS Triazole

Support:
cissus
glucosamine
ZMA
protein powder
multivitamin
fish oil

THOUGHTS
Well for some reason when I woke up this morning I was disappointed to see only 168.2 on the scale, as I thought I'd be 167-ish. But looking back from my update 2 weeks ago, I must say that at least I hit my 1 pound weekly goal average regardless. Also, at this point during last prep I was 172.6. So I will consider this a solid couple of weeks. The biggest challenge lately has been that I picked up a cold. So I'm sure that's been affecting my fluid levels which makes it hard to know how to adjust my calories. I plan on sticking with 2000 this week but if things aren't looking good come Wednesday morning then I'll drop down to 1900. I've been doing a ton of cardio in order to keep my calories high and I'm pretty much at the point where I can't feasibly add in more. So the next change will have to be to the calories. The one good thing about getting the cold now is that I should be free and clear come closer to show date. 2 years ago I picked up a cold during the last 2-3 weeks and that was horrible timing -- killed my last minute weight loss, not to mention I was already about at the end of my rope. So all in all I suppose I'm thankful I'm getting it in now!

Chest strength is at 110lb x7 Flat DB Press
Legs are at 365 x 3 Squat
Back is at 495x3 Hex Bar Deadlift
Cardio is at 1.55 miles in 10:00, 3 miles in 23:03


Josh

[The Solution]

Good to see you are not having to drop kcals the last few weeks. that is a huge positive sign.

[triplewhammy]

Good to see you are not having to drop kcals the last few weeks. that is a huge positive sign.

Agreed! But boy oh boy am I making up for it on the treadmill... LOL

[swimmer32]

Time for an update!

[jaredmus]

Good work, how ya looking

[triplewhammy]

Time for an update!

Good work, how ya looking

Will try to get some pics soon...body's not happy losing any more weight! LOL...

[The Solution]

Will try to get some pics soon...body's not happy losing any more weight! LOL...

It is amazing how low you have to get to get to your desired leanness. It is called DIEting for a reason!

[triplewhammy]

It is amazing how low you have to get to get to your desired leanness. It is called DIEting for a reason!

Tell me about it. These last few pounds are harder than the first 40!

[triplewhammy]

UPDATE 11/1/2014

3 WEEKS OUT

STATS
Weight: 167.0 lbs

TRAINING
Chest/Tris
Back/Bis
Legs Heavy
Legs Light
Shoulders/Arms
Cardio

DIET
1800 cals/day
170g protein/day

SUPPLEMENTATION
Performance:
Genomyx Slin-Sane
various preworkouts
USPlabs Test Force
DS Triazole

Support:
cissus
glucosamine
ZMA
protein powder
multivitamin
fish oil

THOUGHTS
Body is really fightin me now...pretty much shuttin down at this point! This past week I dropped to 1900 cals/day and doing tons and tons of cardio. Really just grinding it out for a couple more pounds. And yet still didn't quite hit my 1-2 pound per week loss the past couple of weeks but at least I'm still going in the right direction. I would like to see 165.0 on the scale before hitting the stage and I will be happy with that, knowing I did everything I could to come in leaner than last time. I think with added size from two years ago I am already better, but I'd just like to hit that number on the scale so I have objective proof that I grinded until the bitter end. At this point though, I'm confident that I have a better physique than last time. Arms, legs, and shoulders are all improved. So it's all just about nailing conditioning. Today I'm having a couple cheat meals to get my mind right and my body ready, then I will be rocking 1800 calories this week. I have 3 weeks to lose 2 pounds so that really shouldn't be a problem, just need to execute the plan and hope my body cooperates!


Josh

[The Solution]

How much is a whole lot
Of cardio?

[triplewhammy]

How much is a whole lot
Of cardio?

Every other day is strictly a cardio day, for around an hour (depending on the intensity). Yesterday was 1.5 hrs of cardio, which included 10min Elliptical, 10min Bike, 10min Treadmill, and 60min Stepmill. On the opposite days (lifting days) I'll finish with about 20min cardio. Thoughts?

[The Solution]

have you ever heard Layne's Podcast?


http://www.rxmuscle.com/2013-01-11-0...e-3-12-13.html

[triplewhammy]

have you ever heard Layne's Podcast?


http://www.rxmuscle.com/2013-01-11-0...e-3-12-13.html

Been awhile, I will check it out tomorrow some time. Thanks bro!

[triplewhammy]

Back double bicep from yesterday...

[swimmer32]

You look crazy good - and you're still 3 weeks out! Your lower back development is unreal.

[triplewhammy]

have you ever heard Layne's Podcast?


http://www.rxmuscle.com/2013-01-11-0...e-3-12-13.html

Just finished listening...time for HIIT.

You look crazy good - and you're still 3 weeks out! Your lower back development is unreal.

Thanks bro, time to get grainy now...couple more pounds and I'll be happy.

[The Solution]

From the podcast:

Longer duration of cardio is detrimental to hypertrophy

Low intensity cardio blunts the size of muscle due to the need for muscle type for long duration training

Low intensity cardio can lower metabolism; metabolic adaption. Non-fat loss after long durations.

Cycling causes the least muscle loss compared to uphill walking; almost no muscle damage from cycling; easier to recover from cycling; less damage to muscle compared to running

Running stunts hip flexion; cycling benefits hip flexion which is used in performing squats

Ben Pakulski cycling cardio (Wingates); video from Dr. Jake Wilson’s lab
http://www.youtube.com/watch?v=dVXLEUDpFtc

Doing sprints lose over 50% more body fat (6-30 sec sprints) compared to 1 hr walk at 3mph.

High intensity what you want to do, not low/moderate intensity; low intensity drops your metabolic rate; high intensity raises metabolism for up to 24 hrs after.

High intensity training is not catabolic; pump can be so extreme it can literally hurt (good thing), muscle pump (swelling) is anabolic; can looker better from performing high intensity sprint sessions than doing squats

[ColossusAce]

bro you are on point.. look frigging brilliant, dont pay to much to the scale especially when it comes to the last few lbs..you will get a rough idea of your best look.. and then once you dry out and carb up to it , you will be on point, everytime i paid to much attention to the scale, i ended up coming in flat or lost to much muscle...

ur defo on track, keep it up, the last 6 weeks is the most mentally challenging...

[jaredmus]

back shot is crazy looks great!

[triplewhammy]

From the podcast:

Longer duration of cardio is detrimental to hypertrophy

Low intensity cardio blunts the size of muscle due to the need for muscle type for long duration training

Low intensity cardio can lower metabolism; metabolic adaption. Non-fat loss after long durations.

Cycling causes the least muscle loss compared to uphill walking; almost no muscle damage from cycling; easier to recover from cycling; less damage to muscle compared to running

Running stunts hip flexion; cycling benefits hip flexion which is used in performing squats

Ben Pakulski cycling cardio (Wingates); video from Dr. Jake Wilson’s lab
http://www.youtube.com/watch?v=dVXLEUDpFtc

Doing sprints lose over 50% more body fat (6-30 sec sprints) compared to 1 hr walk at 3mph.

High intensity what you want to do, not low/moderate intensity; low intensity drops your metabolic rate; high intensity raises metabolism for up to 24 hrs after.

High intensity training is not catabolic; pump can be so extreme it can literally hurt (good thing), muscle pump (swelling) is anabolic; can looker better from performing high intensity sprint sessions than doing squats

Bob thanks a bunch bro, means a lot to me. You have always been lookin out for me over the years when I start to get all screwed up towards the end of a contest prep.

[triplewhammy]

back shot is crazy looks great!

bro you are on point.. look frigging brilliant, dont pay to much to the scale especially when it comes to the last few lbs..you will get a rough idea of your best look.. and then once you dry out and carb up to it , you will be on point, everytime i paid to much attention to the scale, i ended up coming in flat or lost to much muscle...

ur defo on track, keep it up, the last 6 weeks is the most mentally challenging...

Thanks guys! Yeah things are actually starting to shape up quite nicely. Everything is looking better than last time, I'm looking forward to stepping on stage. I've actually started de-loading my cardio now (keeping my cals at their current amount though), looking to finish strong rather than tweaked out and depleted like last time. A good carb-up and I will be ready.

[swimmer32]

A good carb-up and I will be ready.

What's your strategy for the carb up? If I remember right, last time you increased carbs over what you did previous years. Are you planning on the same strategy? Starting your carb load earlier? Or is it still a work in process?

[triplewhammy]

What's your strategy for the carb up? If I remember right, last time you increased carbs over what you did previous years. Are you planning on the same strategy? Starting your carb load earlier? Or is it still a work in process?

Going back and forth on how to approach it. Start the carb up some time on Friday, mainly just a matter of how many carbs and frequency. I want to avoid overdoing it...I really feel like I can get a good pump just fine with fewer carbs than most. 2 hours pre-show I will be going with sourdough pretzels, primarily for the speed in digestion plus enormous sodium content haha....