Back to Basics: IK9's Offseason

[IK9]

Name: Inna Kim
Age: 23
Height: 5' 7"

Cliff Notes for First Show (2013 INBA Pro-Amateur World Cup in Hollywood, CA on November 2, 2013):

Duration: 186 days
Start of prep:May 1, 2013 - 187.4 lbs
Start of prep with coach Jeff Alberts 3DMJ: June 1, 2013 - 173.2 lbs
Stage weight: November 2, 2013 - 141.8 lbs

I had the AWESOME guidance of Jeff Alberts from 3DMJ.. who I prepped the 22 out of 26.5 weeks with

Also, THANK YOU to all the people on forums that supported me during my prep. Means a lot to me and I could NOT have endured my prep without the support <3

Old log: http://forum.bodybuilding.com/showth...hp?t=153887231

Prejudging:



I placed 6th out of 6 in the Novice Men's Bodybuilding. (I'm the first guy on the left). It was an INCREDIBLE and AWESOME and HUMBLING experience. Words cannot describe what I felt stepping on to that stage.

Goals:

Maintain healthy life balance
Improve weak points
Compete

Weak Points:

I get stuck at the bottom of my squat, bench, deadlift
Upper body

Time to make improvements!

[Devils]

In for the gains.

[IK9]

In for the gains.

Thanks Devils.

[JediMindTrick99]

I'm in for this!

[jpfaherty]

IN!

Also lol'd at devils sig

[wheathins]

IN!

Great job at your show dude, your posing looked much improved since your first video and it sounds like you had an awesome time - WIN!

Looking forward to seeing you reverse into a monster throughout your growth season. What are your macros looking like coming out of the show?

[IK9]

I'm in for this!

Thanks Mike F! I'm really glad I have your support [=

IN!

Also lol'd at devils sig

Thanks JP [:

IN!

Great job at your show dude, your posing looked much improved since your first video and it sounds like you had an awesome time - WIN!

Looking forward to seeing you reverse into a monster throughout your growth season. What are your macros looking like coming out of the show?

Thanks Wheat!

Um.. let's see.. to be honest.. I'm not competing for at least another year or two so I'm just eating normally.. I eat until I am almost full and just eat whenever I'm hungry.. My last few days have looked like this

Nov 1 - 142.2# 40f/200c/200p
Nov 2 - 141.8# (Stage weight) 70f/320c/190p Before eating at Denny's post show
Nov 3 - 145.8# (Post-contest bloat) 50f/205c/155p
Nov 4 - 141.8# 80f/325c/180p Ate a little bit more since I'm back down to stage weight
Nov 5 - 145.0# Light Upper Body with 10 minutes HIIT cardio

WAS GOING TO REVERSE BUT LAST NIGHT I DECIDED THAT I'm just monitoring my weight on a day-to-day basis.. I will have more food if I lift/HIIT cardio

and less food if I don't lift/do any cardio

I'm trying to maintain a good healthy social/work/personal etc. life again so eating out and tracking macros through their website will be done consistently. IE: yesterday morning I had a Krispy Kreme glazed donut at work and I made sure to enter it into MyFitnessPal

Minimums.. I want to hit 50g fat, and 150g protein.. I prefer higher fats, whatever carbs, and moderate protein

I still weigh out everything on my food scale.

[Egomanius]

In for azn senzation gainz

[TakedaShingen]

My man!!!

Gainz time. You know I'm in.

As for getting stuck in the squat...work pause squats so you get used to the weight in the hole.

Deads...just keep pulling. Your form is pretty solid, so figure out where your difficulty is. If it's off the floor, start pulling some defecits. If it's mid to lockout, hit dem rack pulls.

Main thing...Just Keep Working Your Ass Off!!!

[Rypt1]

Name: Inna Kim
[color=green]

Inna-n This!

[Bnizzle163]

Count me in bro .

[antevans007]

I'm in bro! Work your ass off and reap the GAINZ!

[IK9]

In for azn senzation gainz

Hehe yup! I gotta get on your lvl.. man.. it's Tuesday today.. was thinking about getting some Bdubs but didn't lol

My man!!!

Gainz time. You know I'm in.

As for getting stuck in the squat...work pause squats so you get used to the weight in the hole.

Deads...just keep pulling. Your form is pretty solid, so figure out where your difficulty is. If it's off the floor, start pulling some defecits. If it's mid to lockout, hit dem rack pulls.

Main thing...Just Keep Working Your Ass Off!!!

Yup yup, thanks Chris!

Inna-n This!

Hehe, I like that.. it's clever.

Count me in bro .

Thanks Nizzle Bizzle!

I'm in bro! Work your ass off and reap the GAINZ!

Thanks Ant! Your PR's inspire me!

[IK9]

Tuesday - Nov 5, 2013
Day 1

Morning weight: 145.0# (+3.2# from stage weight)

Nutrition: 220F - 630C - 255P

Warm-up Cardio: 5 minute bike Lvl 5 (Pedal as fast as possible and rest as little as possible)
Post-workout Cardio: 10 minute bike Lvl 5 (Pedal as fast as possible and rest as little as possible)

Upper:

Incline BB Press

1) 65 lbs x 12
2) 65 lbs x 12

Seated Close-Grip Cable Row

1) 90 x 12
2) 90 x 12

Standing DB Shoulder Press

1) 20 lbs x 12
2) 20 lbs x 12

Barbell Curls

1) 40 lbs x 12
2) 40 lbs x 12

Supplementation:

Multivitamin
Fish oil/Vitamin D3
Glycofuse
Whey Protein
BCAA
No preworkout for now

Thoughts: I am doing exercises I do not like/am weak at.. focus strictly on form.. slow on the way down.. pause 2 seconds.. explode upwards.. and for pulling exercises.. pull.. then release slowly as possible

I also do not like high reps lol

Still weighing out all my food.. will not get back on "strict" macros until December 1, 2013.. in other words.. AFTER Thanksgiving ^_^

Cardio will be high intensity.. pedal as fast as possible on the bike.. 5 minutes pre.. 10 minutes post

[Vanguard1965]

In on your new log. Are you following any kind of workout program or just doing your own thing?

[Blazed]

Definitely IN!

[IK9]

In on your new log. Are you following any kind of workout program or just doing your own thing?

Doing my own thing for now. Doing contest prep for 6 months adds up lol. I know I will spend a lot over the holidays too so once that is over and I save up a little bit more.. I'm gonna see if Jeff is available to coach me again/has a spot open for me.

I'm just doing exercises I don't normally do or am fond of in order to bring up my weaknesses. I am really thinking of transitioning to Brandon Lilly's Cube Method afterwards to improve my squat/bench/deadlift.. it's a rotation of Max Effort, Dynamic Effort, and Repetition Method.

Definitely IN!

Thanks Blazed.. I creep your log daily! ^_^

[phillysteak]

In for this. I don't think I got a chance to post in your prep log. I found it when you were about 2 weeks out or so. Awesome job, buddy. I'm competing for the first time with 3dmj next year and am picking up some logs to sub to. I'll be following you dude!

[IK9]

In for this. I don't think I got a chance to post in your prep log. I found it when you were about 2 weeks out or so. Awesome job, buddy. I'm competing for the first time with 3dmj next year and am picking up some logs to sub to. I'll be following you dude!

Thanks man! Glad to have you!

I plan on getting back with 3DMJ prolly after the holidays or whenever I save up some more.

When you start a log, link it to me so I can follow along!

[IK9]

Wednesday - Nov 6, 2013
Day 2

Morning weight: 147.4# (+5.6# from stage weight)

Nutrition: 98F - 544C - 212P (so far)
MyFitnessPal: inniek

Warm-up Cardio: 5 minute bike Lvl 5 (High Intensity)
Post-workout Cardio: 10 minute bike Lvl 5 (High Intensity)

Lower: (Rep target: 12)

Squat (Pause) [see video]

1) 95 lbs x 12
2) 95 lbs x 12

Hack Squat (First time trying these)

1) Two 25 lb PPS x 6
2) Two 25 lb PPS x 6

Stiff-Leg Deadlift (First time trying these.. not sure on form)

1) 45 lbs x 12
2) 45 lbs x 12

Seated Calf (Super slow going down, explode up)

1) 45 lbs x 8
2) 45 lbs x 8

Standing Calf (Super slow going down, explode up)

1) 100 x 8
2) 100 x 8

Thoughts: I'm really getting out of my comfort zone by doing exercises I don't normally do/haven't ever done before. I'm not sure about my stiff-leg deadlift form. (video)

I wanted to hit a rep target of 12 for each exercise but didn't manage to do so on some exercises so for the 2nd set I just tried to get the same amount of reps as the first set

As for nutrition, every day since my show ended.. I've been eating out socially and also doing late-night fast food runs, which is why my macros are kind of high right now. I do not eat until I am anything close to full. This is so I do not binge or go overboard.

For the fast food, I pick only 1 thing on the menu and enjoy that. IE: BLT Cheeseburger from JITB.. then later on that day.. 1 Hot N Spicy from McDonalds.

For foods that I cannot track/weigh on my food scale and log into MyFitnessPal such as mom's cooking or places that don't have nutritional info.. I just leave that out and do not count those towards my macros.

Was super hungry yesterday but was a little less hungry today.

Lastly, I e-mailed Jeff Alberts to see if he is available to get me on an offseason plan starting January 1, 2014. I do not even want to think about DIETING until AFTER Thanksgiving.

[Devils]

I would half your carbs and increase your training volume bro.

Eating out socially is fine, if you're going to a nice restaurant with your girl or friends. Is having late night Macca's necessary, surely you could sacrifice that for the good of your reverse. Don't get lazy now.

Look if you do everything properly you will be eating fast food regularly soon enough, but now is not the time to get it all at once.

Also, the bar is traveling way away from you in the SLDL, you'll do yourself an injury if you start loading up the bar. You need to keep a lumbar arch and your head down keeping neutral spine. Your hamstrings also look tight so start stretching out. Start looking up straight leg deadlift videos and study, watch and learn until you start loading up the bar.

Squats look ok, a little butt-wink at the bottom at the moment, but you could combat this by not going as far down and working on flexibility until you can.

[Bnizzle163]

I'm going to have to agree with Devils on the nutrition front. You're going to be mighty upset if you up your macros too quickly. You'll spend more time in a deficit than you will in a surplus to counter the fat gain and stay leaner in the offseason.

[IK9]

I would half your carbs and increase your training volume bro.

Eating out socially is fine, if you're going to a nice restaurant with your girl or friends. Is having late night Macca's necessary, surely you could sacrifice that for the good of your reverse. Don't get lazy now.

Look if you do everything properly you will be eating fast food regularly soon enough, but now is not the time to get it all at once.

Also, the bar is traveling way away from you in the SLDL, you'll do yourself an injury if you start loading up the bar. You need to keep a lumbar arch and your head down keeping neutral spine. Your hamstrings also look tight so start stretching out. Start looking up straight leg deadlift videos and study, watch and learn until you start loading up the bar.

Squats look ok, a little butt-wink at the bottom at the moment, but you could combat this by not going as far down and working on flexibility until you can.

Thanks Devils. Yeah, I will definitely work on this!

I'm going to have to agree with Devils on the nutrition front. You're going to be mighty upset if you up your macros too quickly. You'll spend more time in a deficit than you will in a surplus to counter the fat gain and stay leaner in the offseason.

Yeah, I will work on this. Thanks Billy. Looking at all the food pron in your log isn't helping my cause right now BAHAAHA ;p

[wheathins]

haha look away from Billy's log! i had to stop creeping on his log and chef bob's during my prep... but who am i kidding, i still looked! we're a very odd bunch, us bodybuilders, and we find a sort of comfort in the pain of looking at poor porn while we diet or reverse!!

But hold steady like the guys above have said, the rewards for being calm and collected now during your reverse will be well worth it in the end!

[TakedaShingen]

JESUS @ those macros!!!

Mine are straight poverty in comparison and I got almost 50lbs on you lol. I would listen to the advice above. There's no way you need 500g carbs.

[IK9]

haha look away from Billy's log! i had to stop creeping on his log and chef bob's during my prep... but who am i kidding, i still looked! we're a very odd bunch, us bodybuilders, and we find a sort of comfort in the pain of looking at poor porn while we diet or reverse!!

But hold steady like the guys above have said, the rewards for being calm and collected now during your reverse will be well worth it in the end!

Yeah, must have discipline!

JESUS @ those macros!!!

Mine are straight poverty in comparison and I got almost 50lbs on you lol. I would listen to the advice above. There's no way you need 500g carbs.

Yeah, sigh. I need to really taper down.

[IK9]

Thursday - Nov 7, 2013
Day 3

Morning weight: 148.8# (+7# from stage weight)

Nutrition: 165F - 405C - 239P (so far)
MyFitnessPal: inniek

Cardio: 25 minute treadmill 200 kcal burned

Thoughts: Ate out at Chipotle and Smash Burger today with friends. Did some LISS/MISS cardio & some foam rolling.

Smash Burger 38F/45C/26P



Chipotle Steak Quesarito (Burrito wrapped in a quesadilla) (Secret Menu) 36.5F/80C/56.5P

[jaredmus]

food looks good, yea I would say drop food a little espc depending on what your macros were and what type of metabolism you do have, reverse seems to be the way to go espc here on the forums and all over social media as well , if you do it right you eat a ton and look real good about 6-12 weeks post show

[Devils]

lol I'm glad you took some advice lowering your carbs by 100g, pity you had to increase fats by 70g

food looks good, yea I would say drop food a little espc depending on what your macros were and what type of metabolism you do have, reverse seems to be the way to go espc here on the forums and all over social media as well , if you do it right you eat a ton and look real good about 6-12 weeks post show

In reality it's all another gimmick,

All you have to do is not eat like a pig and stop doing cardio for a few months.

[TakedaShingen]

lol I'm glad you took some advice lowering your carbs by 100g, pity you had to increase fats by 70g

In reality it's all another gimmick,

All you have to do is not eat like a pig and stop doing cardio for a few months.

Again...agreeing with devils here.

170g fat @ 150lbs? I can't even fathom 170g of fat in a day.

I get that you dieted for a long time. I mean, trust me...I've had a few blowout days myself in the last couple weeks...but these numbers are crazy.

There's little chance that there's any semblance of foods rich in nutrients and vitamins at this level of eating. I know, cuz I've done it lol.