IK9's Log

[IK9]

Thanks for the kind words my dude. Great meeting you!

Cheers brah

[IK9]

New Low: 156.2#

[IK9]

Day 207
9 Weeks 3 Day Out

40F - 300C - 180P

156.2 (Prep low)

DB Side Laterals
Few sets to get blood pumping

Standing DB Shoulder Press
35's x 12
45's x 10
55's x 6
65's x 6

Upright Rows
60 x 12, 12, 12

HS Shoulder Press
25's per side x 14, 14, 14

Reverse Pec Dec
55 x 12, 12, 12

DB Side Laterals
15's x 12, 12

Cardio: 405 calories, 40 minutes

Misc: My mind is in vacay mode.

1 week until I am on a plane to South Korea!

[IK9]

Day 208
9 Weeks 2 Day Out

40F - 300C - 180P

158.2

Misc: Finished up my final cardio session for the week.. feels goooooood

[happydude101]

Weight keeps dropping nice and consistently. Good job!

[Bnizzle163]

New lows? Winning!

[jpfaherty]

Always a good feeling getting that final cardio session in lol

[IK9]

Weight keeps dropping nice and consistently. Good job!

Meh, I feel like I am barely losing weight lol

New lows? Winning!

Feels good!

Always a good feeling getting that final cardio session in lol

Yes sir!

Update

Alright guys, story time.. BINGED yesterday

So my GF came over & we knocked out around 2 AM.. we woke up around 6 AM & I dropped her home so she can work her 8 AM - 5 PM.. I went & finished my last cardio session.. been having a lot of sleep issues for a while now

I had 8 egg whites w/ a ton of zucchini & I was just feeling ravenous

I then ate two 100-calorie granola bars & ended up eating 5 more

Ended up getting a teriyaki chicken & brown rice bowl from Panda Express on the way to work

Took a break from my usual Chipotle

Then at work instead of eating my normal chicken breast meal

I had 2 mini slices of flat bread pizza, a cheeseburger, salmon, 3 mini chocolate frozen yogurt cones, a couple finger-sized potatoes, & a slice of bread (calories/serving size are posted on all foods at work)

Approximately 4K calories for the day.. I woke up w/ a TWO pound gain +bloat this morning

All I could think of is that my days are really long & not sure how to fit only 2200 calories for a 14-18 hour day.. I usually wake up around 6-7 AM w/o setting an alarm & have class at 830 AM.. I work from 4PM - Midnight or 5 PM to 1 AM etc.

Told my friend/coach last night that I binged & we are gonna come up w/ a plan that I can stick to.. eating like a squirrel to drag out my food for really long days worked for only 1 day & I felt like hell

My Plan

Eat normally for the next few days & enjoy myself when I'm in Korea & re-evaluate when I get back
I will still track macros today & weigh out my foods & get a lift in today

Looking Back

Looking back on my progress.. I don't feel too bad.. I went from 165 to 156 from JUN 1st until now.. 12-13 weeks period.. in the grand scheme of things.. +2 pounds isn't bad

[IK9]

Day 209
9 Weeks 1 Day Out

Macros?

158.4

HS Decline
1 PPS x 12
2 PPS x 10
2 PPS + 25's x 8
3 PPS x 10

Incline BB Bench
95 x 8 pain

DB Bench
70's x 6
80's x 6
90's x 6

DB Incline Flyes
25's x 6, 6

Triceps

Cardio: None

Misc: Looked so full & vascular today & had the sickest pump. Energy levels were really good. Prolly from all that excess food!

[red_cat]

I'm up at 4 AM and in bed around 10 PM. I end up eating about 7 meals per day most times and it times out pretty well. You could always use Layne's trick, drink some BCAAs between meals and go 4-5 hours between meals.

[IK9]

I'm up at 4 AM and in bed around 10 PM. I end up eating about 7 meals per day most times and it times out pretty well. You could always use Layne's trick, drink some BCAAs between meals and go 4-5 hours between meals.

Great advice, Wade. Thank you. I'll try that!

[IK9]

Day 210
9 Weeks Out

Macros?

158.2

Lying Leg Curls
40 x 12
55 x 12
70 x 12
85 x 12

Leg Ext
85 x 12
100 x 12
115 x 12, 12

Leg Press
1 PPS x 12
2 PPS x 10
3 PPS x 8
4 PPS x 6

Standing Calf Raise
2 PPS x 12, 12, 12, 12

Cardio: 5 minutes PRE

Misc: Great workouts lately. Feeling de-stressed & happy.

Weight has been up 1.5-2 lbs since my binge. Weighed 158 these last 3 days.

[NaturalPursuit]

Only 2 lbs up? No biggie…like you said with your game plan, right back on track and you'll be golden!

[IK9]

Only 2 lbs up? No biggie…like you said with your game plan, right back on track and you'll be golden!

Thanks for the positivity Alex, I really appreciate that.

I was behind at 9 weeks out if I didn't mess up.. now that I messed up.. I'm even more behind.

Anyhoo, getting back on track & seeing where the road leads!

[IK9]

My updated relaxed pic

Weight last few days since my prep low:

156.2 prep low
158.2 over ate
158.6 over ate
158.2 over ate
157.8

[happydude101]

With the eating, I'm finding that decaf coffee and Coke Zero are saving me these days. Between breakfast and first lunch is generally at least five hours, and I'll have coffee and coke to tide me over during that time.

I'm also finding that a combination of smaller 100 - 200 calorie portions more often is helpful, as well as eating things like broccoli and other low-calorie/high-volume veg that satisfies the need to put something in my mouth.

[The Solution]

Binging is a major problem. I know it was just a freak moment, but something like that could be a serious health issue (even though it is not occurring often). The lack of self control over food is an issue, and you need to address it. If you cannot control your hunger problems so far out right now with still months to go it is only going to get worse.

Prep does crazy things to you mentally. This is where you separate yourself from the others. Can you control what you need to do to get lean? Can you control what you need to do to get on stage? Envision the stage, and know that what you are doing is taking a step back.

You are in control of what you eat. Sometimes planning our your meals ahead of time on MFP or Fitday or whatever you use will allow for you to pack your food, eat and move on. Remember food will always be there, the stage and your goal will not. You are letting your competition take a step forward while you go back. Hunger pains are a part of the game. Time to sacrifice and get in shape.

You need to think before you act (while we have heard this 100 times in life) it applies to you right now. Instead of eating out all the time, or grabbing stuff at work its time to buckle down and pack your food and make "BETTER" Choices if you do eat out.

If you think at 9 weeks out life is bad you have a very rude awakening in the next 2 months. I would really take a step back and reconsider if prep is really worth it to you right now. While you have trouble sticking to your diet & your lack on consistency things are only going to get rougher. You may want to take a look in the mirror and ask yourself how bad do you want this?

[jpfaherty]

Just enjoy your vaca man. See where you are at when you get back. Worst case the stage will be there next year and beyond.

[IK9]

With the eating, I'm finding that decaf coffee and Coke Zero are saving me these days. Between breakfast and first lunch is generally at least five hours, and I'll have coffee and coke to tide me over during that time.

I'm also finding that a combination of smaller 100 - 200 calorie portions more often is helpful, as well as eating things like broccoli and other low-calorie/high-volume veg that satisfies the need to put something in my mouth.

Thanks for the tips brah. I'll be sure to try these out!

Binging is a major problem. I know it was just a freak moment, but something like that could be a serious health issue (even though it is not occurring often). The lack of self control over food is an issue, and you need to address it. If you cannot control your hunger problems so far out right now with still months to go it is only going to get worse.

Prep does crazy things to you mentally. This is where you separate yourself from the others. Can you control what you need to do to get lean? Can you control what you need to do to get on stage? Envision the stage, and know that what you are doing is taking a step back.

You are in control of what you eat. Sometimes planning our your meals ahead of time on MFP or Fitday or whatever you use will allow for you to pack your food, eat and move on. Remember food will always be there, the stage and your goal will not. You are letting your competition take a step forward while you go back. Hunger pains are a part of the game. Time to sacrifice and get in shape.

You need to think before you act (while we have heard this 100 times in life) it applies to you right now. Instead of eating out all the time, or grabbing stuff at work its time to buckle down and pack your food and make "BETTER" Choices if you do eat out.

If you think at 9 weeks out life is bad you have a very rude awakening in the next 2 months. I would really take a step back and reconsider if prep is really worth it to you right now. While you have trouble sticking to your diet & your lack on consistency things are only going to get rougher. You may want to take a look in the mirror and ask yourself how bad do you want this?

I understand everything you are saying & you are absolutely right. I'll take a step back to re-evaluate things

Just enjoy your vaca man. See where you are at when you get back. Worst case the stage will be there next year and beyond.

Thanks JP. I will do just that!

Update

Labor Day weekend at work (valet) has been super busy/rough as is any holiday.

I also got secretly 'shopped' by Forbes & I got marked down for not ensuring a proper departure/greeting/etc. Because we are a 5-star 5-diamond hotel, I have to make sure I go through all procedures w/ interactions I have w/ every single guest.

I got off work at midnight on Sunday, had to be back at work at 8 AM & was late.. which is double infraction on holidays.

I finished a 6-day work week & now have a week vacation to go to South Korea.

I have a ton of chit to do for class & chores at my apartment before I leave.

Gonna get in 1 last quick workout before I leave.

Nutrition as of late has been make sure to get 100g of protein in from whey so I know I at least hit/exceed my protein goal, then just eat whatever.

Will re-evaluate when I come back from Korea.

[The Solution]

Nutrition as of late has been make sure to get 100g of protein in from whey so I know I at least hit/exceed my protein goal, then just eat whatever.

if your coach is telling you this. That is not a coach.
That is a god awful advice to any person in contest prep.
Just to eat "Whatever" is a recipe for disaster and get half your intake from a very heavily processed source in whey protein.
You should consider telling your coach that he should re-evaluate his decisions on how to handle your prep.
You could of found a 100x better coach than someone to tell you that.

[IK9]

if your coach is telling you this. That is not a coach.
That is a god awful advice to any person in contest prep.
Just to eat "Whatever" is a recipe for disaster and get half your intake from a very heavily processed source in whey protein.
You should consider telling your coach that he should re-evaluate his decisions on how to handle your prep.
You could of found a 100x better coach than someone to tell you that.

He did not tell me this. This was my "god awful" plan.

He sent me my new plan:

Carb Cycling

HIGH MED LOW LOW HIGH LOW LOW

HIGH
PRO 170 CHO 320 FAT 25

MED
PRO 175 CHO 280 FAT 30

LOW
PRO 180 CHO 240 FAT 35

Cardio
4x 45 minutes

He wanted me to start it a few days ago but I just said I'll start it when I get back

[The Solution]

So you have a coach, but don't want to start his order or follow his orders?
Does not make any sense.
if you know your plan is "God Awful" then why would you do this on a prep? That does not help you and just helps your competition.
Think about what your saying.

[IK9]

So you have a coach, but don't want to start his order or follow his orders?
Does not make any sense.
if you know your plan is "God Awful" then why would you do this on a prep? That does not help you and just helps your competition.
Think about what your saying.

My thought process was.. Why start his plan now for 2-3 days then go to Korea for a week & derail whatever progress I just did, which is why I was gonna start when I get back.

[IK9]

Working on that 2nd college degree. Teacher has a horrible Chinese accent.

She assigns multiple choice/guess tests for homework

#asiangenes #multipleguessgawdsfavorme

[The Solution]

My thought process was.. Why start his plan now for 2-3 days then go to Korea for a week & derail whatever progress I just did, which is why I was gonna start when I get back.

So you acknowledge your plan is "god awful", but want to follow it
You hire a coach but yet don't want to go through with what he says
So why even have a coach in the first place? If your not even going to credit what he is doing or saying its only going to skew feedback for him and yourself.
Not many competitors just eat whatever they want for a week in the middle of their prep and show up their best on a stage. Why waste all your hard work to throw it all away..

[Bnizzle163]

Great job on the hw scores, Inna!

I disagree with Bob on the whey protein point. Sure, it's "processed" but it's still a high quality source. Maybe I'm biased because I get roughly 3-4 scoops of whey a day (easy for me).

I do agree with Bob on the fact that eating whatever is a recipe for disaster. But, it all depends on goals. If Inna is just taking a step back to decide whether or not he wants to prep, I understand his mindset. If he wants to keep prepping and shoot for the show that is under 10 weeks out, I would say the plan is not a good idea. But again, that's just me.

Enjoy Korea, bro!

[IK9]

So you acknowledge your plan is "god awful", but want to follow it
You hire a coach but yet don't want to go through with what he says
So why even have a coach in the first place? If your not even going to credit what he is doing or saying its only going to skew feedback for him and yourself.
Not many competitors just eat whatever they want for a week in the middle of their prep and show up their best on a stage. Why waste all your hard work to throw it all away..

Great job on the hw scores, Inna!

I disagree with Bob on the whey protein point. Sure, it's "processed" but it's still a high quality source. Maybe I'm biased because I get roughly 3-4 scoops of whey a day (easy for me).

I do agree with Bob on the fact that eating whatever is a recipe for disaster. But, it all depends on goals. If Inna is just taking a step back to decide whether or not he wants to prep, I understand his mindset. If he wants to keep prepping and shoot for the show that is under 10 weeks out, I would say the plan is not a good idea. But again, that's just me.

Enjoy Korea, bro!

I'll worry about everything when I get back!

Quick Update from Korea

Flight was a long nonstop 12 hours. They served 2 meals. Options were beef/noodles or chicken/rice. Had an omelet for the 2nd meal.

Got in a quick upper body workout w/ the little equipment they had at this spa we went to.

Splenda, no-calorie cooking spray isn't really available here. Just making due in terms of food etc. w/ what is available. Packed 2 scoops of whey for each day I'm here.

Restaurant we ate at looks like a temple



Sit on the ground to eat



Salad



Raw Beef Sashimi



Pork sashimi



McDonalds Big Mac, Fries, Diet Coke

[Bnizzle163]

Goes to Korea. Gets food from McDonalds. lol.

Looks awesome, dude. Jealous!

[IK9]

Goes to Korea. Gets food from McDonalds. lol.

Looks awesome, dude. Jealous!

Tasted like US McDonald's but their Dunkin Donuts tasted different

Pictures from our Safari

Polar Bear






Chimpanzee


Kangaroo

[IK9]

I'm back guys!

I forgot my MacBook Air in Korea so I'm posting from my fone. Got tons of pics but just gonna upload a few.

I only got in 1 workout while I was there, did 0 cardio, & nutrition was way too much fats/carbs & underate protein. Ate way too much sushi/sashimi & Korean BBQ

Gonna train at CAC w/ my coach tonight. All the Olympia competitors are there right now.

Current physique at ~164-165 lbs (relaxed)



Took my GF to Korea's Disneyland called "Ever Land"



Me & GF at the wedding



Wedding Food (AYCE Sashimi/KBBQ)



Mango Shaved Ice



Live Shrimp



Full Gospel Yoido Church
(largest church in the world w/ 1+ million ppl every Sunday & translated into 16 different languages)



Sushi on conveyor belt