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bohenrique
01-23-2015, 02:06 PM
Whats up everyone!

My name is Boas Henrique Oliveira, I am an IFBB Men's Physique Competitor from Brazil.
Gonna step on stage at the AC Ohio, the overall winner gets a Pro Card!

I'll be happy to share my training, dieting, and supplementation info with anyone intersted :)

We are already 6 weeks out!

7539251

NVious
01-23-2015, 03:32 PM
Muito bem, boa sorte no Arnold

bohenrique
01-23-2015, 11:39 PM
Muito bem, boa sorte no Arnold

Thanks man!

Prep a todo vapor XD

NVious
01-24-2015, 12:16 PM
Thanks man!

Prep a todo vapor XD

Where in Brazil are you from (assuming location in your profile)? I have an interest in going and visiting there one day, how do you like it?

pyrolee
01-24-2015, 05:57 PM
Where in Brazil are you from (assuming location in your profile)? I have an interest in going and visiting there one day, how do you like it?Dorian Yates says GTFO...and that Mentzer has more thickness than you do...derp.

bohenrique
01-26-2015, 09:53 PM
Where in Brazil are you from (assuming location in your profile)? I have an interest in going and visiting there one day, how do you like it?

Im from Curitiba-PR. It's South Brazil, just below Sao Paulo.
But Im currently living in Orlando, Fl.
Going back to Brazil just after de Arnold

bohenrique
01-26-2015, 10:00 PM
Just entered the last 6 weeks. My workout schedule is looking like this:

sun - chest/anterior delts
mon - back/posterior delts/traps
tue - calves n abs
wed - medial and anterior delts
thu - back/post delts
friday - quads n hams
sat - calves n abs

I'm currently doing 60min low intensity cardio + 15min HIIT in the morning, everyday.
My macros are 350gp 150gc 30gf

Killed some back today:

Wide grip lat pulldown 4x
reverse grip lat pulldown 3x 2s isometric holds every rep
Hoist pulldown 4x super slow
hammer pulldown + cable pullover 3x
neutral grip machine rows 3x
hammer strenght reverse grip unilateral rows 3x
revesre flies 4x
reverse pec deck 4x
cable shrugs FST7

7546541

spillmouse
01-27-2015, 01:37 PM
great stuff , will you continue to post workouts etc as you become closer to show.

Entering my first comp in late july

bohenrique
01-28-2015, 08:27 PM
great stuff , will you continue to post workouts etc as you become closer to show.

Entering my first comp in late july

Sure man! I'll try to post as much as I can :)

Killed delts today, pretty basic:

dumbell shoulder press 4x
side laterals 4x
frontal barbell raises 3x
unilateral cable raises 4x
Standing side lateral machine FST7

WolfBeast
01-28-2015, 08:29 PM
I will keep an eye out for you, good luck!

bohenrique
01-28-2015, 08:30 PM
Here's the pump:

[IMG]http://imagecdn.bodybuilding.com/img/user_images/growable/2015/01/28/26924621/gallerypic/WmdCdSTRXQRSKgAPwWXMFouytGpWKGszpiEZ-610xh.jpg[IMG]

Ok idk how to put the image on the text, but the link is here: http://imagecdn.bodybuilding.com/img/user_images/growable/2015/01/28/26924621/gallerypic/WmdCdSTRXQRSKgAPwWXMFouytGpWKGszpiEZ-610xh.jpg

bohenrique
01-28-2015, 08:36 PM
I will keep an eye out for you, good luck!

Thanks :)

Berget93
01-29-2015, 01:13 AM
Good luck with your prep, and competition. gonna look out for you.

bohenrique
02-12-2015, 12:06 PM
Whats up guys!

Let me update the stats here for you, been hard these last few days, 21 days out today!

this was last friday, 4 weeks out:

http://bodyspace.bodybuilding.com/photos/view-user-photo/65052692

Was really flat and depleted from the low carbs and cardio, weighting 74kg/163lbs

Saturday I had a refeed day, ate everything I could and wanted:

http://bodyspace.bodybuilding.com/photos/view-user-photo/65052702

As expected, Sunday had a great pump and was full and round at 78kg/171lbs:

http://bodyspace.bodybuilding.com/photos/view-user-photo/65052712


Training is pretty much the same, but macros are down to 350gp 80gc 15gf, and cardio is 60min morning and 40min before bed.
Yesterday weight was back to 163, probably gonna take some progress pics tomorrow as we hit 3 weeks out! XD

Scruffy77
02-12-2015, 01:04 PM
"I'm currently doing 60min low intensity cardio + 15min HIIT in the morning, everyday."....

I need to step up my cardio game, damn.

acandales001
02-13-2015, 06:00 AM
"I'm currently doing 60min low intensity cardio + 15min HIIT in the morning, everyday."....

I need to step up my cardio game, damn.

Yep, this works well....doing something similar myself right now. 45 mins. speed walk (15min/mile pace) right into 100 squats (over 5-6 sets) for the next 15-20 minutes.

bohenrique
02-13-2015, 02:55 PM
"I'm currently doing 60min low intensity cardio + 15min HIIT in the morning, everyday."....

I need to step up my cardio game, damn.

Not that I need this much of cardio to get lean, but I need to get really slim for this content, the IFBB amateur Physique looks a little different from the NPC and IFBB Pro

bohenrique
02-13-2015, 02:57 PM
Yep, this works well....doing something similar myself right now. 45 mins. speed walk (15min/mile pace) right into 100 squats (over 5-6 sets) for the next 15-20 minutes.

Damn, 5-6 sets of 100 squats!
I alternate with sprints, home stairs or bike for the HIIT, depending of how sore are my legs

bohenrique
02-13-2015, 03:00 PM
Updating things here!

3 weeks out today, and looking like this:

http://bodyspace.bodybuilding.com/photos/view-user-photo/65133042

http://bodyspace.bodybuilding.com/photos/view-user-photo/65133052

Weight is down to 73kg/160lbs, still doing the same things for the next 5 days, then checkin in with my coach to see what changes :)

mike8190
02-15-2015, 03:24 PM
Here's the pump:

http://imagecdn.bodybuilding.com/img/user_images/growable/2015/01/28/26924621/gallerypic/WmdCdSTRXQRSKgAPwWXMFouytGpWKGszpiEZ-610xh.jpg


just need the / at the end

good luck bro, looking good!

acandales001
02-16-2015, 06:26 AM
Damn, 5-6 sets of 100 squats!
I alternate with sprints, home stairs or bike for the HIIT, depending of how sore are my legs

No, 100 total....5 sets of 20 with light weight (about 135). I just stepped it up to 120 total today.

bohenrique
02-18-2015, 12:20 PM
just need the / at the end

good luck bro, looking good!

Thanks man!

bohenrique
02-18-2015, 12:23 PM
No, 100 total....5 sets of 20 with light weight (about 135). I just stepped it up to 120 total today.

Oh nice! 5x20 is doable, 5x100 is crazy. Did something similar yesterday, 10x20 reps deadlifts, lightweight :)

bohenrique
02-18-2015, 12:27 PM
Almost there guys!

From now on, everyday wake up with a different look:


18 days out:
http://imagecdn.bodybuilding.com/img/user_images/growable/2015/02/18/26924621/gallerypic/hTKJEPDyURpdnMphUwSbRrLiQpbHWfRqWhSF-610xh.jpg

16 days out:

http://imagecdn.bodybuilding.com/img/user_images/growable/2015/02/18/26924621/gallerypic/orTWkycWBhbAgcWVkoNJXLTGcMyhNZcpJgCx-610xh.jpg

Today, 15 days out:

http://imagecdn.bodybuilding.com/img/user_images/growable/2015/02/18/26924621/gallerypic/YTMEWseddleanGZqeRszZaRpGNwMBTXvFFLZ-610xh.jpg

I'm looking my best ever, and excited about about the look I'm gonna bring to the stage XD

JARV1S
02-25-2015, 01:38 PM
Hey bro, do you think you could explain the reasoning behind your macros?

" 350gp 150gc 30gf"

Why so high protein? Low fat?.

Thanks and Good Luck in the Competition.

Pump129
02-28-2015, 04:48 PM
looking great man, best of luck!