Audience Of One: 8 weeks of contest prep with Pro Physique coach Paul Revelia

[KoHuskie]

Hello all,

This will be my first show/prep journal and I have hired IFPA and NGA pro Paul Revelia to help me along the way. Going to be one hell of a ride with ups and downs but the end product will be a contest lean physique and shredded glutes, period. Lets get right into it.


Background

I started lifting in 2009. I started lifting SMART in 2010. I have an athletic background of baseball through high school and hockey through high school and two years collegiently. I have since stopped playing to focus on school as well as bodybuilding. I am attending school and on track to graduate next year with a degree in Kinesiology.


Current stats

5'7" 181lbs Roughly 11.5% BF

I do not have a goal weight in mind, just trying to get as lean as possible while still remaining full.


Training/Cardio

-Chest/Tris
-Back/Traps/Abs
*Rest*
-Shoulders/Bi's
-Legs
*rest or repeat*

2 Low intensity cardio sessions per week (usually on step mill)
2 H.I.I.T. sessions per week


Diet (starting)

Will be using MyFitnessPal to track macros. I have set a password (my user name) so you can see what I am eating on any given day. The site works on percentages which do not match my macros 100% so make sure to look at "my totals" and not my "daily goal".

http://www.myfitnesspal.com/food/diary/Outwork35

Lifting or Cardio days
P- 225g C- 190g F- 65g

Off days (no cardio)
P- 225g C-150g F60g

Refeed (Once a week on weak point which s currently chest)
P- 190g
C- 305g
F- 50g

Minimum of 25g of fiber per day.


Current Supplements

MTS Nutrition Whey
EthiTech Nutrition Fish Oil
Ergogenix ErgoPump
Multi-V (generic)


Will be checking in with Paul each week for adjustments. I plan on posting 1 picture a week here from the few I send Paul to show progress.

[LIFTthyPAIN]

1st should be a good run.

[howimliving]

First up in this for thousands if reasons but stick in blizzard Gandolph right now. To be continued. Much love Kyle

JMC

[fltallpaul]

Let's do this!

[Raigs]

In!!!!

[mikhaill]

Paul is awesome. You are in good hands.

[velocityrob]

Lets go!!

[Bnizzle163]

Get er' done!

[sculpt07]

in! keen to see some shredded conditioning

macros look good and easily achievable daily. Kill it mate

[KoHuskie]

1st should be a good run.

* Will . Glad to have ya Lift.

First up in this for thousands if reasons but stick in blizzard Gandolph right now. To be continued. Much love Kyle

JMC

Awwwww yea. HIL up in here.



Stay safe.

Let's do this!

Lets get Sh*t done my man.

In!!!!

Awesome. No more complaining about me not linking you to my logs!

Paul is awesome. You are in good hands.

So far so good, big things still to come.

Lets go!!

Thanks for stopping in Rob. ErgoPump will be fueling me through at least the first half of this journal.

Get er' done!

in! keen to see some shredded conditioning
macros look good and easily achievable daily. Kill it mate

You and me both. They sure are. I am not going to bed hungry and energy is still up, thanks for coming through.

1/10/2013

Motivation:

Legs + LIC steady state cardio

5 mins on treadmill (Not considering this cardio, just want to get my blood flowing and head right)

Leg extensions: 4x20
Leg curl: 4x12
Squats: 20x135 10x185 8x225 8x225 6x275
SLDL: 135x12 (2) 225x10 (2)
Jefferson squats: 45x12 65x12 95x10 (each leg)


(I do these with a little more control and include a squeeze at the top, one of my favorite glute exercises)

Seated calf raise: 225x12 (2) 315x10 (2)
Smith machine calf raise (standing on 2 10lb plates for full ROM): 135x12 (2) 185x10 (2)
Super sets^
BWx20 (2) burn out sets on weight tree


20 mins LIC on stair stepper: Avg: 60 steps per min (SPM) 200 cals burned.


Thoughts: Have been going a bit lighter with squats lately. Just focusing on good form, ATG depth, and a good contraction. Cardio after was no problem, good energy throughout. After I got home I felt a bit sick. Sweating, stomach ache, didn't want to eat. I think was a result of not being hydrated enough, got to remember to drink more water. Not going to go full bro mode and carry around a gallon jug yet, but will definitely be sipping on something throughout the day.

[jcpryor3]

Great job so far bro! I'm jelly of that degree your pursuing. Once I finish my current bachelor's program, I plan on majoring in kinesiology or something of the sort. Haven't figured it out yet.

Looking forward to tracking your progress! Subbed!

If you want to customize MyFitnessPal, it's really simple. The steps are as follows:
1. Go to MFP.com
2. Sign-in
3.Click on "goals" in the top action menu next to home
4. Click on "change goals" (big green button)
5. Select the "custom" bubble
6. Click "continue"
7. Enter values and adjust percentages
8. Click "change goals"

Hopefully that helps!

[MuscleMom]

I am in!

[NaturalPursuit]

KILL this stuff bro!

[Raigs]

Nice first session in here. I was really glad that video wasnt you doing the jefferson squats.

Thanks for linking

[emergency]

in on this

[fltallpaul]

You get those Jefferson squats from Kai?

[MadBabby]

Good luck brah, mirin degree. I was an idiot for dropping chem,bio and physics at highschool...

[KoHuskie]

Great job so far bro! I'm jelly of that degree your pursuing. Once I finish my current bachelor's program, I plan on majoring in kinesiology or something of the sort. Haven't figured it out yet.

Looking forward to tracking your progress! Subbed!

If you want to customize MyFitnessPal, it's really simple. The steps are as follows:
1. Go to MFP.com
...

It's a pretty fun degree to be honest. Whatever you decide to go with just do something you really enjoy. The last thing you want is to have spent upwards of $50,000 just for a degree you do nothing with.

I tried what you said on MFP but the problem is I cant change the exact macros, only the percentages. When I change one percentage the others adjust so I can never get my exact numbers. Not a big deal though, just focusing on my consumed macros and not paying attention to the set values (which I actually accidentally did yesterday).

I am in!

Wooohooo at least one girl is in this party. Wayyyy too much testosterone up in here.

KILL this stuff bro!

Yes sir, all day. Looking pretty solid yourself there.

Nice first session in here. I was really glad that video wasnt you doing the jefferson squats.

Thanks for linking

Wheels are sore today. Can't have the house without the foundation right? Yea dude is pretty big but more of a contraction exercise than anything. Form > ego.

in on this

Nice! Hows your training going E?

You get those Jefferson squats from Kai?

Sure did. The whole "train with Kai" series is genius.

Part 1 for anyone who hasn't seen it, you can find parts 2 and 3 in the related videos:


(Warning: Don't watch on an off day)

Good luck brah, mirin degree. I was an idiot for dropping chem,bio and physics at highschool...

Never too late man. I didn't decide on it until I was already a year into college. Check with your school, there are usually classes you can take that satisfy the pre reqs for the higher level classes.

1/11/2013

Shoulders and Biceps

Motivation

DB Press: 35x20 50x12 65x10 80x8 90x6
Lateral Raises: 20x20 35x12 (3)
Front hammer grip raise: 20x20 35x12 (3)
SS w/
DB Rear Delt Fly: " "
Face pulls: 3x12

Lying Cable Curl: 4x12
Alt DB Curl: 20x12(each arm) 25x12 30x12 35x12 (slow negatives)
Straight Bar Preacher Curl: 35x12 45x12 55x12 65x10
BB Curl: 45x20 (3) (burn out)


Cardio: None


Thoughts: Nice to see shoulder strength is still up. 90x6 is pretty standard for DB presses. Tried out the lean cuisine "deep dish" pizza. Being the true Chicagoin I am I don't think I could stoop this low for deep dish. Good macros (55c/9f/22p) but not nearly as fulfilling as I would expect. Might work the remaining couple I have into my carb re-feed days but I don't see myself making a habit of eating them.

Happy Friday all. Wishing everyone a safe, relaxing, and productive weekend.

[Raigs]

Nice DB Presses 90x6 is nice.


Its hard to find some real deep dish Pizza in the frozen aisle haha

[MuscleMom]

I will try to balance things out as much as possible

You Def have some strength going on!

Enjoy the weekend!!!

[The Solution]

Any Progress Pics?

Also your MFP Is also requiring a password, you need to go into settings and make sure its not private but public so we can view it.

[emergency]

Yo Huskie training is going well. nice work on the 90x6 DB work . I am sure that deep dish pizza you speak of tasted nothing like the stuff from back home

[Gibson5521]

Heres a tip for MFP

Set all goals (the percentages ) to "0" and just log your food to your prescribed macros. The daily totals will be in red but its a lot less distracting then having those awkward percent based macros.

[KoHuskie]

I will try to balance things out as much as possible

You Def have some strength going on!

Enjoy the weekend!!!

I think I need to take a page from Raigs's book and post some tatted up 10/10's to keep the guys coming around.

Shoulders have always been a strong point of mine.

You as well MM!

Nice DB Presses 90x6 is nice.

Its hard to find some real deep dish Pizza in the frozen aisle haha

Wishful thinking on my part. 8 weeks out and already plan on hitting up some Lou Malnati's the week after the show.

Any Progress Pics?

Also your MFP Is also requiring a password, you need to go into settings and make sure its not private but public so we can view it.

Going to get up at least 1 a week here from the few I send to Paul every Wednesday. MFP password is my user name.

Yo Huskie training is going well. nice work on the 90x6 DB work . I am sure that deep dish pizza you speak of tasted nothing like the stuff from back home

If it did this whole prep thing would be too easy. I did make some solid broc/chicken/rice teriyaki stir fry last night though.

Heres a tip for MFP

Set all goals (the percentages ) to "0" and just log your food to your prescribed macros. The daily totals will be in red but its a lot less distracting then having those awkward percent based macros.

Solid advice G. Done and done. You have a log floating around here as well?



Off to destroy back...

[KoHuskie]

1/12/2013

Back

Machine pull down (45 degree angle): 4x12
Rack pulls: 135x20 315x10 405x10 495x8 585x8
Lat pull down: 4x12 (Were going to call these "Doris style" because he is who I learned them from.

T bar row: 90x12 (2) 135x10 (2) 45x20 (burn out)

Behind the back (BTB) smith shrug: 225x12 (2) 315x10 (2)
DB shrugs: 120x10 (3)


Cardio: none

Thoughts: Solid rack pulls today, felt great. I wish I could adjust the power squat bars about 1" lower but I am still able to sink down well and get a great contraction. The "Doris Style" LPD's are something I have really taken a liking to. The slight change of the angle and a full ROM has put more size and thickness on my back than standard LPD's. I usually do not do as many shrug movements when I do rack pulls. They are usually toast and the direct movements are really just to polish them off.

Cutting tip #1:
Mio Drink Mixes




I get tired of drinking water and Mio delivers. I have tried this with everything from just water to my oats and have been surprised with the good taste. My favorite thing to do is put it in my plain Greek Chobani yogurt. By itself it is tart but with a little Mio it takes on whatever flavor I put in. Macros remain at 7c 0f 18p instead of the factory flavored ones which are usually about 20c 0f 14p. Best part is it's 0 cals.

[emergency]

strong azz rack pulls

[Raigs]

strong azz rack pulls

This Man thats some good work

[PappaBear76]

Sounds like your on the right track. Keep up the awesome work!

[KoHuskie]

strong azz rack pulls

This Man thats some good work

Thanks fellas, just trying to bring out that Christmas tree lower back.

Sounds like your on the right track. Keep up the awesome work!

Yes sir PB, thanks for stoppin by!

1/13/2013

Chest and Triceps

Motivation:

Incline DB press: 50x16 75x12 85x10 95x8 105x6
Flat BB bench: 145x10 (7) 145x9 145x8 145x7
Incline DB fly: 3x12
Cable fly: 3x12

Dips: to failure

Reverse grip cable pull down: 4x12
Skullcrusher on decline: 4x12


Cardio: H.I.I.T 25 mins total


Thoughts:

First carb load day. I am pretty sold on IIFYM to an extent so I plan on using these extra carbs for a treat once a week (ex. had some reeses puffs today). Feeling and looking noticeably more full today.

Unfortunately couldn't hit my 10x10 mark on bench, but incline DB's felt solid. Tons of sets for chest and as I move on, maybe even as early as next week, I may stop this 10x10 thing I have been trying out. This is really the first time my strength has been down and I believe I am going to try and get 2 meals in me pre workout from here on out.

H.I.I.T was tough but went well. The reality of this is really all setting in. Not going to be a walk in the park but I am here for the long run.

[emergency]

have to love a HIIT session. best form of cardio out there