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Thread: IK9's Log
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09-02-2015, 09:52 AM #481
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09-02-2015, 09:54 AM #482
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09-02-2015, 03:04 PM #483
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!Log: http://forum.bodybuilding.com/showthread.php?t=166196451
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09-03-2015, 10:25 AM #484
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09-03-2015, 10:43 AM #485
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09-03-2015, 05:04 PM #486
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09-04-2015, 08:27 AM #487
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09-04-2015, 09:38 AM #488
Meh, I feel like I am barely losing weight lol
Feels good!
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 badLog: http://forum.bodybuilding.com/showthread.php?t=166196451
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09-05-2015, 08:29 AM #489
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!Log: http://forum.bodybuilding.com/showthread.php?t=166196451
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09-05-2015, 12:04 PM #490
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09-05-2015, 02:03 PM #491
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09-05-2015, 02:05 PM #492
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.Log: http://forum.bodybuilding.com/showthread.php?t=166196451
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09-06-2015, 02:22 AM #493
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09-06-2015, 11:36 AM #494
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09-06-2015, 11:41 AM #495
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09-06-2015, 11:56 AM #496
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.You may not be where you want to be, but a lot of people would love to be where you are. Keep pushing.
*** Follow me on Instagram - @happydude00 ***
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09-06-2015, 12:13 PM #497
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
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?Last edited by The Solution; 09-06-2015 at 12:25 PM.
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09-06-2015, 02:55 PM #498
- Join Date: Jun 2006
- Location: Massachusetts, United States
- Posts: 13,025
- Rep Power: 21713
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.
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09-09-2015, 12:40 PM #499
Thanks for the tips brah. I'll be sure to try these out!
I understand everything you are saying & you are absolutely right. I'll take a step back to re-evaluate things
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.Log: http://forum.bodybuilding.com/showthread.php?t=166196451
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09-09-2015, 01:29 PM #500
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
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.
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09-09-2015, 01:39 PM #501
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 backLog: http://forum.bodybuilding.com/showthread.php?t=166196451
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09-09-2015, 02:20 PM #502
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09-09-2015, 04:07 PM #503
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09-09-2015, 04:11 PM #504
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09-09-2015, 05:29 PM #505
- Join Date: May 2007
- Location: Erie, Pennsylvania, United States
- Age: 36
- Posts: 109,849
- Rep Power: 0
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..
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09-09-2015, 05:42 PM #506
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9488
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!*Professional comic book geek* *semi-pro cartoon collector* *full time nerd*
My Journal: http://forum.bodybuilding.com/showthread.php?t=166076501
Contact me for coaching/contest prep/nutritional services: WRyan163@yahoo.com
IG: @Bnizzle163
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09-11-2015, 06:03 PM #507
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
Log: http://forum.bodybuilding.com/showthread.php?t=166196451
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09-11-2015, 07:04 PM #508
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9488
Goes to Korea. Gets food from McDonalds. lol.
Looks awesome, dude. Jealous!*Professional comic book geek* *semi-pro cartoon collector* *full time nerd*
My Journal: http://forum.bodybuilding.com/showthread.php?t=166076501
Contact me for coaching/contest prep/nutritional services: WRyan163@yahoo.com
IG: @Bnizzle163
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09-13-2015, 07:16 PM #509
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09-15-2015, 12:39 PM #510
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
Log: http://forum.bodybuilding.com/showthread.php?t=166196451
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