seans mission for mass / precontest journal with the help of str8flexed

[fologobis]

background
- well my name is sean i am 19 years old and just competed in my first bodybuilding show. it was an awesome experience and i cant wait to compete again. judges said i have great genes just need to add mass.
- i have been lifting for a year and a half but just got using proper nutrition about 6 months ago

stats
- height= 5'10( grew 1.5in while dieting)
- weight= 145(prolly less due to after comp bloat)

goals
- get up to 190 with visible abs
- compete again in a little over a yr or so at 3-4%bf
- dip 3 plates
- pullups with 2 plates for 10 reps
- bring up legs and arms esp

workout schedule
mon- back
tues- off
wed-legs
thurs- chest/shoulders
fri- arms
sat-legs
sun-off

cardio will most likely be high intensity on my off days

diet- p/c/f 140/200/40 just til my weight stabilizes then the cals will be upped

[Squizzzer]

sub'd
kill it man

[Quelly]

x2

[warbird00]

x3

[fologobis]

thanks a lot guys

[chuckles_345]

subscribed

[fologobis]

subscribed

nice, just wondering how long did it take for your water retention to leave after the show

[fologobis]

3/3
off day
diet- p/c/f 140/175/40

comments
not a lot to stay im still holding water and its funny how your body can change so quickly lol. tommorrow is legs and hopefully all this water leaves me so i can start bulking

[warbird00]

hey,
io was wondering which constest u did again?? i know you wanted to do 2 but only did one
thanks

[fologobis]

hey,
io was wondering which constest u did again?? i know you wanted to do 2 but only did one
thanks

inbf revolution

[fologobis]

this is o/t but i cant wait til i compete again, esp since ill have a lot more muscle. i think i like the dieting more then the bulking

also you guys think that ill be able to lose bf add muscle at the same ime due to the fact that i really dont have any muscle lol

also like to add that i hope metabolisms are genetic because my dad eats ice cream almost every night and is sitting @ 5'10 190 8%bf, god i hope i have his meabolism lol

[Squizzzer]

also you guys think that ill be able to lose bf add muscle at the same ime due to the fact that i really dont have any muscle lol

also like to add that i hope metabolisms are genetic because my dad eats ice cream almost every night and is sitting @ 5'10 190 8%bf, god i hope i have his meabolism lol

well...you don't have that much fat now so that might be a little difficult

and having a good metablism is awesome but wait till you are trying to put on weight and you just can't get that much food down...it sucks...

[Quelly]

this is o/t but i cant wait til i compete again, esp since ill have a lot more muscle. i think i like the dieting more then the bulking

also you guys think that ill be able to lose bf add muscle at the same ime due to the fact that i really dont have any muscle lol

also like to add that i hope metabolisms are genetic because my dad eats ice cream almost every night and is sitting @ 5'10 190 8%bf, god i hope i have his meabolism lol

I think you should really focus on bulking for a few years bro...dont make the mistake of doing the in between diet that goes no where....I have to eat close to 4k cals a day to grow....and I'm eating 1800-2100 depending on the day now and doing a half hour of cardio a day and I've barely gone from 186-184 in the last three weeks...lol....your body's metabolism adjusts to how much its fed sadly...so its not like you can just do a contest diet + 200 cals and stay shredded and get bigger....aint that easy lol

BULK

[fologobis]

I think you should really focus on bulking for a few years bro...dont make the mistake of doing the in between diet that goes no where....I have to eat close to 4k cals a day to grow....and I'm eating 1800-2100 depending on the day now and doing a half hour of cardio a day and I've barely gone from 186-184 in the last three weeks...lol....your body's metabolism adjusts to how much its fed sadly...so its not like you can just do a contest diet + 200 cals and stay shredded and get bigger....aint that easy lol

BULK

thanks for the advice Quelly and i feel im going to need a lot to grow due to my tendiencies. bulking should start next week

[fologobis]

well...you don't have that much fat now so that might be a little difficult

and having a good metablism is awesome but wait till you are trying to put on weight and you just can't get that much food down...it sucks...

lol yea i guess but its a problem i wouldnt mind having

[fologobis]

3\4
diet- p\c\f 140\200\40
legs-deload

front squats(a** to grass)
135x10
135x10
135x10
135x10
135x10

rdls
205x8
205x8
205x8

leg extension
75x10
75x10
75x10
75x10
75x10

seated leg curl
70x10
70x10
70x10

cybex hack squat
135x10
135x10
135x10

seated calf raises
250x10
250x10
250x10
250x10
250x10
250x10

comments
todays workout wasnt bad, just getting back into the swong of things again. still holding water in my ab area, but im thinking it should be gone in the next week. i have some veins in my lower abs so that is cool and a lot more veins in my arm area. i cant wait to start rampin the cals and start gaining muscle so i can look like a bodybuilder lol

[chuckles_345]

nice, just wondering how long did it take for your water retention to leave after the show

It usually takes a couple of weeks before everything straightens back out. I still retain quite a bit of water at the end of the days I eat 600g carbs during my bulk and its been over 5 months since I competed.

Chuckles

[fologobis]

It usually takes a couple of weeks before everything straightens back out. I still retain quite a bit of water at the end of the days I eat 600g carbs during my bulk and its been over 5 months since I competed.

Chuckles

thanks a lot, im not woried about it then

[Quelly]

It usually takes a couple of weeks before everything straightens back out. I still retain quite a bit of water at the end of the days I eat 600g carbs during my bulk and its been over 5 months since I competed.

Chuckles

WOW your an ecto...600g!? holy crap...I'm thinking about 450-500 when I bulk and that's scary....

[warbird00]

i barely can get like 250g CHO after eating like 150 for so long my stomach jsut cant handle it
just gonna slowly ramp it up till i get to around 300g

also what type of sitting calf do you do??
at my gym tey have the one where u load up plates and i barely can do 2 45s on each side for 8 reps!

[fologobis]

i barely can get like 250g CHO after eating like 150 for so long my stomach jsut cant handle it
just gonna slowly ramp it up till i get to around 300g

also what type of sitting calf do you do??
at my gym tey have the one where u load up plates and i barely can do 2 45s on each side for 8 reps!

its a crappy machine not like the one you have

[fologobis]

WOW your an ecto...600g!? holy crap...I'm thinking about 450-500 when I bulk and that's scary....

lol im kinda wonderign what might my carb intake will get up to, id think itd be a great challenge to eat that many carbs but id love to try

[chuckles_345]

WOW your an ecto...600g!? holy crap...I'm thinking about 450-500 when I bulk and that's scary....

Well right now I'm doing 235gP, 600gC, 90gF on my lifting days and 205gP, 300gC, 60gF on my off sort of a surplus when I lift and deficit when I'm off type of thing to keep my leaner. I also am doing 4-10 week bulks followed by 2-4 week cuts. Sorry to steal your journal. Come over to my journal if you have any questions.

Chuckles

[fologobis]

Well right now I'm doing 235gP, 600gC, 90gF on my lifting days and 205gP, 300gC, 60gF on my off sort of a surplus when I lift and deficit when I'm off type of thing to keep my leaner. I also am doing 4-10 week bulks followed by 2-4 week cuts. Sorry to steal your journal. Come over to my journal if you have any questions.

Chuckles

lol no need to be sorry at all

[fologobis]

3/5
chest/shoulders
diet- p/c/f 140/200/40

incline db press
75x4
70x6
70x6
70x6

incline db flys
40x10
40x10
40x10

dips
bw+90x6
bw+90x5
bw+90x5

cable crossovers
100x10
100x10
100x10
120x8

seated machine military press
140x10
140x10
140x8

standing db laterals
15x10
15x10
15x10

front db raises
20x8
20x8
20x8

comments
todays workout wasnt bad, stil deloading and my body is still a little out of it due to the contest dieting. cals should be going up soon so that should help with the workouts. also i think im going to add sprints in prooly 1-2 times a week due to their effect on the metabolism and leg muscle fibers. tommorrow is arms

[fologobis]

3/6
cardio- sprints 20 mins
diet p/c/f 140/200/40

arms

hammer curls
35x10
40x8
40x8
40x8

lying french press
75x10
75x10
75x10

seated db curls
25x10
25x10
25x10

tricep pushdowns
150x8
150x8
150x8
150x8

cable curl
110x8
110x8
110x8

rope pushdowns
80x10
80x10
80x10

1arm cable curl
40x10
40x10
40x10

1 arm reverse pushdowns
40x10
40x10
40x10

comments
todays workout was solid and sprints felt good. im going o prolly be doing sprints a few times a week due to their effect on metabolism and help stay lean. i cant wait til fill out but i have a feeling its going to take a lot of weight to do that but im ready for the challenge. also i think all the water is out of me so thats good. tommorrow is legs

[Squizzzer]

good stuff...keep it up

[fologobis]

good stuff...keep it up

thanks alot

[fologobis]

4/7
diet- p/c/f 140/225/40

legs

front squats- a2g
155x8
165x8
175x6(pr)
175x4
175x4

hack squats- a2g
225x8
225x8
225x8

leg extensions
75x8
75x8
75x8
75x8
75x8

seated leg curls
75x10
75x10
75x10
75x10

standing calf raises
240x8
240x8
240x8
240x8
240x8
240x8

rope cable crunch
150x10
155x10
155x10

hanging db leg raises
10x8
10x8
10x8

comments
today was a solid workout and happy about front squats. raised carbs by 25g on workout days, so hopefully will see a little weight gain this week. tommorrow is sprints and cooking easter brunch for everyone.

[fologobis]

3/8
cardio- sprints 20 mins
diet- p/c/f 140/200/40

comments
not a lot to say today, woke up cooked breakfast for everyone and made myself egg whites, oats, almond butter and whole wheat toast. sprints were good and i reliezed that i didnt get close to lean enough for my first show because i just didnt diet long enough. i thought about doing another show in sept but i dont think thats prolly best for muscle grow, any input?