11 Weeks Out!

[deags]

Hey Everyone -

I have another thread about my transformation in this section, but wasn't sure the transformation belonged here. Anyway, I have attached some 11 week out pictures from my 10/27/07 competition at the NANBF Great Lakes Supernatural. Really looking forward to it, because I have been working toward this goal for 9 months thus far, and am excited to see the final results.

Any comments about the pics would be greatly appreciated. Thanks and I will keep updating pics every 3-4 weeks.

Mike

[The Brotherhood]

Holy ****. Literally, wow holy crap. You are ridiculously lean for 11 weeks out. It is a good thing, just don't peak too early.

I think you could well get as lean or leaner than the leanest natties out there.

If this is your first time (or second for that matter), id hire a natty contest prep guru like Layne to ensure that you don't peak too early an calibrate your next 10 weeks perfectly.

Just wow man.

[deags]

I actually did a few shows 6 years ago, but got very out of shape and have rediscovered the love I have for the sport.

As far as leanness, well, that is my goal to be the leanest at the show. I am currently working with a natty pro and things are running smoothly. I am eating more now than ever (carb cycling) and the fat is just stripping off while I have not dropped any weight, so I am feeling very good where I am right now because all of my lifts continue to go up.

It is very fun to make great gains when dieting for a show! I really do not consider myself to be dieting, because I am eating so much, my metabolism is on fire. VERY cool.

[DanTheManB]

Originally Posted by deags

I actually did a few shows 6 years ago, but got very out of shape and have rediscovered the love I have for the sport.

As far as leanness, well, that is my goal to be the leanest at the show. I am currently working with a natty pro and things are running smoothly. I am eating more now than ever (carb cycling) and the fat is just stripping off while I have not dropped any weight, so I am feeling very good where I am right now because all of my lifts continue to go up.

It is very fun to make great gains when dieting for a show! I really do not consider myself to be dieting, because I am eating so much, my metabolism is on fire. VERY cool.

You look awesome bro! ****....my advice is to do a show in like the next 3-4 weeks! lol

[fitfranco]

Very impressed Mike, keep up the fantastic work!

[AFGymRat]

Good job! Got any back shots? Make sure you are hitting those legs. Being lean is good, just don't lose any muscle along with it. What class are you competing in?

[AFGymRat]

Originally Posted by AFGymRat

Good job! Got any back shots? Make sure you are hitting those legs. Being lean is good, just don't lose any muscle along with it. What class are you competing in?

My bad I missed your first photo. Looking good. Keep up the great work.

[liftjunkie06]

Wow. I'm at about 11 weeks myself, thinking I'm doing really well, and then I see this guy! You are doing awesome. Very impressive at any age, but at 41--damn. Good luck on your show(s). If you feel so inclined, I'd like to see your approach so far for this contest prep.

[deags]

Originally Posted by AFGymRat

Good job! Got any back shots? Make sure you are hitting those legs. Being lean is good, just don't lose any muscle along with it. What class are you competing in?

I think both shows I am considering are done by height, and I am 5'8", so whereever that puts me!

[deags]

Originally Posted by fitfranco

Very impressed Mike, keep up the fantastic work!

Well, I have you to thank Joe! Thanks for all of your help and encouragement. This guy knows his stuff!

[deags]

Originally Posted by liftjunkie06

Wow. I'm at about 11 weeks myself, thinking I'm doing really well, and then I see this guy! You are doing awesome. Very impressive at any age, but at 41--damn. Good luck on your show(s). If you feel so inclined, I'd like to see your approach so far for this contest prep.

Well, liftjunkie06, I had a LONG way to go when I started back in December, 2006. REally I lost the first layer of fat and then made adjustments recommended by Joe Franco regarding training splits and diet. Now, I have been carb cycling for 6 weeks with incredible results, so I hope that the fat loss continues, because I am trying to get as shredded as possible!

My main goal is to be contest ready 4-5 weeks out, and I believe I am on target for that! Thanks for your support. Keep working hard and good luck at your show!

[str8flexed]

Originally Posted by deags

Hey Everyone -

I have another thread about my transformation in this section, but wasn't sure the transformation belonged here. Anyway, I have attached some 11 week out pictures from my 10/27/07 competition at the NANBF Great Lakes Supernatural. Really looking forward to it, because I have been working toward this goal for 9 months thus far, and am excited to see the final results.

Any comments about the pics would be greatly appreciated. Thanks and I will keep updating pics every 3-4 weeks.

Mike

I don't really think there is a thing as 'peaking too early' I think that's a line that gets tossed around by people who never get in shape and so they give the reason that they 'didn't want to peak too early'. I think you are in pretty good shape at 11 weeks out. The one thing I notice is that your legs are not nearly as lean as your upper body, but your legs still have good size... so I would definately look into keep your kcals where they are and adding in a lot more high intensity interval sprints and moderate intensity cardio.

-Layne

[beniger]

Hey bro, you are very lean for 11 weeks out, just got slow and you'll do great!

[fitfranco]

Originally Posted by deags

Well, I have you to thank Joe! Thanks for all of your help and encouragement. This guy knows his stuff!

Thanks Mike!

[deags]

Originally Posted by str8flexed

I don't really think there is a thing as 'peaking too early' I think that's a line that gets tossed around by people who never get in shape and so they give the reason that they 'didn't want to peak too early'. I think you are in pretty good shape at 11 weeks out. The one thing I notice is that your legs are not nearly as lean as your upper body, but your legs still have good size... so I would definately look into keep your kcals where they are and adding in a lot more high intensity interval sprints and moderate intensity cardio.

-Layne

Thanks Layne -

Unfortunately, my legs are not as lean as my upper body but are fairly lean - I worked out quads earlier in the day and they were full of blood, but you are correct, I need to do some additional things to bring out more separation. I currently do 45 minutes of interval training every 6th day, and I will consider adding another 30 minute morning session. I was also considering adding walking on a treadmill after my workouts 3 days per week on an uphill grade for 25 minutes for hammie/glute tie in. Will keep calories the same as I am enjoying eating too much!

[deags]

Well, these were taken over the weekend - things are running pretty smoothly. My legs are coming in much better and my bodyfat has been dropping consistently every week, so I am very happy where I am this juncture.

The waist went below 29" for the first time - hoping to get it to 28" by show time. Still feel like I have a bit of fat to lose, but I am feeling good about things. Do not have any specific cravings at this point, but I am sure after the show, I will indulge a little -

Will try to update again before show day on October 27th!

[cmamath13]

Looking awesome! Keep it up.

[Jrich54338]

Deags,
WOW I must say your alot leaner then me cat. Way to go, what kind of diet are you using. What do your macros look like? cardio? YOUR gonna look nasty freaky in 7 weeks.

JOE

[deags]

Originally Posted by Jrich54338

Deags,
WOW I must say your alot leaner then me cat. Way to go, what kind of diet are you using. What do your macros look like? cardio? YOUR gonna look nasty freaky in 7 weeks.

JOE

Hey Joe -

Well, first of all, I have been dieting for a long time because I had a lot of FAT to lose. However, the past 10 weeks, I have been carb cycling with excellent results. I train on a 5 day split and it breaks down as follows:

Day 1 - QUADS - HEAVY carb day - 3,500 cal/317 g.protein/ 365 g. carbs/ 75g.fat
Day 2 - Chest, Abs - Medium Carb Day - 2,449 cal/287 g. protein/ 195 g. carbs/ 55 g. fat
Day 3 - Back, Calves - Same diet as Day 1
Day 4 - Shoulders/Triceps - Same as day 2, except I add 1/2 cup oats twice to protein shake IF I am hungry that day - I do not always do this, depends on how I am feeling.
Day 5 - Hamstrings/Biceps/Abs - Same as Day 2
Day 6 - OFF - LOW carb day - do not know macros - just eat WHOLE foods this day, no protein shakes. For example, breakfast, I eat 1 wholeegg, 6 egg whites and 1 green apple, next meal is green salad and chicken breast and lowfat italian dressing - I think I eat maybe 50 carbs this day.

REPEAT CYCLE. The results in the past 9 weeks have been excellent as my bodyfat has dropped by over 4% while I have lost only 4.5 lbs. - I have put on over 2 pounds of LBM in the past 9 weeks.

As far as cardio goes, I was doing 1-2 days per week of interval bike training first thing in the morning. However, the past 4 weeks, my trainer has had me doing 6 mornings per week of power walking stressing leaning back a bit and really pulling with hammies and glutes. This seems to be tightening up that area well. I am adding 1-2 days of sprints the next 4-5 weeks to replace 2 days of the powerwalking to change up the pace a bit.

Anyway, there you have it. I am eating more than ever before, BUT my main reason for success is the fact that I have been dieting for a LONG time. I started my diet back in late December of 2006 and it took me 4 months just to get into decent shape.

Still would like to lose more bf and drop another 3/4" in my waist - goal is to get waist under 28".

Thanks.

Mike

[dcerullo]

Yeahhhhhh, finally someone who is doing the same show I am! You look awesome Mike, keep it up! I'll see ya there, oh and if you have any questions about that show ask away, I'm a corporate sponsor and soon to be full fledged Judge for the NANBF, besides a BB competitor. I f I were you I would do both shows and the Masters and open in both! Your already there so go for it!

[deags]

Originally Posted by dcerullo

Yeahhhhhh, finally someone who is doing the same show I am! You look awesome Mike, keep it up! I'll see ya there, oh and if you have any questions about that show ask away, I'm a corporate sponsor and soon to be full fledged Judge for the NANBF, besides a BB competitor. I f I were you I would do both shows and the Masters and open in both! Your already there so go for it!

Thanks Donna!

Well, I am actually working with a WNBF pro who actually started this show - you may know him - Darin Steen. Anyway, I am doing the Open and Master's PQ, for sure - I do not want to get myself too exhausted - it is going to be a long day!! So, I am not sure about the Great Lakes part of it - have not made up my mind yet!

I look forard to meeting you!! Thanks for the support and you are going to do GREAT!!

Mike

[cflivinadream]

Originally Posted by deags

Well, these were taken over the weekend - things are running pretty smoothly. My legs are coming in much better and my bodyfat has been dropping consistently every week, so I am very happy where I am this juncture.

The waist went below 29" for the first time - hoping to get it to 28" by show time. Still feel like I have a bit of fat to lose, but I am feeling good about things. Do not have any specific cravings at this point, but I am sure after the show, I will indulge a little -

Will try to update again before show day on October 27th!

Wow! Good job! Your back "Christmas Tree" is coming along nicely! You'll be shredded at the show!

[dcerullo]

Originally Posted by deags

Thanks Donna!

Well, I am actually working with a WNBF pro who actually started this show - you may know him - Darin Steen. Anyway, I am doing the Open and Master's PQ, for sure - I do not want to get myself too exhausted - it is going to be a long day!! So, I am not sure about the Great Lakes part of it - have not made up my mind yet!

I look forard to meeting you!! Thanks for the support and you are going to do GREAT!!

Mike

I know Darin very well! Tell him Donna C. says Hello! Looking forward to meeting you too! I do both and I find I look better the second half in the USA. Keep up the good work, you're going to kick butt!

[deags]

Here are some 4 week out pictures - I have a few coats of Jan Tana Competition Color on and this stuff works really well. It is not messy and it goes on so easy - it is a kit, so it has lotion and exfoliant you use beforehand, so the color goes right into your skin - looks pretty natural, and you can re-apply every 2 hours, so it make it easy to get stage ready.

Not a ton of progress form the last set of pics, but getting tighter. Looking to continue to make progress.

Any comments would be appreciated.

Thanks.

Mike

[cmamath13]

What a difference a tan makes!

Progression looks excellent. Particularly, since these photos are in direct sunlight, which really show how lean a competitor is (or is not).

[Blahzay128]

seriously looking awesome!!!! I'd say from this point in....just do what you've been doing....don't do anything drastic...cause you are ready! Color looks great...and vascularity is impressive.

[powerman2000]

Great conditioning brah

[deags]

Originally Posted by cmamath13

What a difference a tan makes!

Progression looks excellent. Particularly, since these photos are in direct sunlight, which really show how lean a competitor is (or is not).

Thanks for checking on my progress - yes, I knew the sunlight was going to tell me where I REALLY was at conditioning wise, so I am just moving forward!

Hopefully, I can put it all together on October 27th!

Mike

[deags]

Originally Posted by Blahzay128

seriously looking awesome!!!! I'd say from this point in....just do what you've been doing....don't do anything drastic...cause you are ready! Color looks great...and vascularity is impressive.

Yep, I am going to continue exactly what I am doing - I added some bike prints in 3 weeks ago that has really helped my conditioning - nothing drastic, just 3 days per week for 12 minutes or so.

As far as the vascularity goes, I think it is cool, of course, my wife thinks it is a little gross sometimes!

I will have 2 more coats on for the show, so I should be darker, which should only benefit me!

Mike

[deags]

Originally Posted by powerman2000

Great conditioning brah

Been working hard so thanks for the kind words!

Mike