Aaron Curtis - Natural Bodybuilder - 2012 Contest Preperation

[iron_curtis]

Going to post up pics throughout my comp prep.

20 weeks to go.

Last comps were with the INBA and ANB (natty feds in Australia) in 2010, I am not allowed to compete in the natural feds until june 2013, as I was taking Jack3d during my last comp prep and tested positive to 1,3,Dimeth (I didn't realise Jack3d has any prohibited substances in it at the time... I am very aware now tho!) I was sanctioned with a two year ban.

http://www.asada.gov.au/publications...exaneamine.pdf

1,3,Dimeth is classified as a 'specified stimulant' by the World Anti Doping Agency (WADA). A 'specified stimulant' is legal for all drug tested athletes to take during 'out of competition' times, but is illegal to have in ones system during competition periods (12hrs prior to, during comp and 12hrs post).

So this year I have to compete with the big boys in the IFBB and NABBA federations. As long as I can get in shape and look better than I did in the 2010 season, i'll be happy, would not even care if I place last.

I am staying natty, will not be taking anything that I would not be able to take when competing in the natural feds, as I will be back in the INBA and ANB late in 2013, after my ban is over.

I am 5'11" and was 86kg (189lbs) before carb up in 2010. Hoping to be 88kg (193.5lbs) in 2012.

I'm pretty savvy with the WADA/ASADA guidelines now, having been through the legal drama, so for anyone who has any questions, feel free to ask.

Anyway, will post up a pic in a couple days after my first week of dieting is complete.

[AntoineDufour]

In, do you have a set plan? Macros? Cardio? I know about GH15 drama. Don't care I always give person benefit of the doubt. Hard work is hard work period.

[bigryan03]

AWWWWWW HELL YES! So in on this mofo!

[ErickStevens]

In.

[Devils]

In, but do you consider those who have done a cycle but are 3-5 years clean natural? Also what percentage of competitors do you think would go on then off for 3 months then compete naturally?

[iron_curtis]

In, but do you consider those who have done a cycle but are 3-5 years clean natural? Also what percentage of competitors do you think would go on then off for 3 months then compete naturally?

I would not call someone who has cycled previously a natural bodybuilder.

From my experience within the natty scene, very few guys juice. The only guys I know that gear and compete natty, have horrible physiques, don't get lean and place nowhere. The competitive bodybuilding scene is quite small, everyone knows everyone. When people are purchasing their 'supplements', people tend to know about it.

^True for my home town anyway.

In, do you have a set plan? Macros? Cardio? I know about GH15 drama. Don't care I always give person benefit of the doubt. Hard work is hard work period.

Cheers sir, for what it is worth, I am natty.

No set plan as far as macros go really, I know my volumes 'by sight' will just reduce fats/carbs when I need to, depending on my progress.

I might work out my macros at the end of the diet just for interest sake, as I get sick of people asking me and not being able to give them an answer. =P

Last offseason macros were P400, C500, F200.

Last comp prep macros were P450, C250, F90-60(i cant remember fats and cbf checking).

[andyboi]

Was waiting for this. So IN!

[DarrenConroy]

Good luck my friend! Excited to see the progress!

[greekmanman]

in for this!

[iron_curtis]

Whoops...

I am actually only 17 weeks out, just worked it out then... Lucky I'm not too fat.

Will take some pics tomorrow.

[MrManhands]

Wow, that sucks. I had no idea jack3d could get you booted from natty comps.

Looking forward to watching the transformation. Good luck!

[jaredmus]

I'll be watching this man your a monster, huge inspiration!

[MITCHAPAL00ZA]

Always saw your avi pic floating around, never knew you were a member here. Definitely in on this, you have pretty much my goal physique.

[Ryanmckd]

In for the journey.

[DarrenConroy]

Wow, that sucks. I had no idea jack3d could get you booted from natty comps.

Looking forward to watching the transformation. Good luck!

I have heard that as well... Time to switch to White Flood!!

[kentykentkent]

I will be there, Ben Osborne is competing aswell, most likely be in the same division - novice?
Shall be great :-)

[entropy1]

you're 17 weeks out but cant compete till june 2013? derp?

[iain1668]

I would not call someone who has cycled previously a natural bodybuilder.

From my experience within the natty scene, very few guys juice. The only guys I know that gear and compete natty, have horrible physiques, don't get lean and place nowhere. The competitive bodybuilding scene is quite small, everyone knows everyone. When people are purchasing their 'supplements', people tend to know about it.

^True for my home town anyway.



Cheers sir, for what it is worth, I am natty.

No set plan as far as macros go really, I know my volumes 'by sight' will just reduce fats/carbs when I need to, depending on my progress.

I might work out my macros at the end of the diet just for interest sake, as I get sick of people asking me and not being able to give them an answer. =P

Last offseason macros were P400, C500, F200.

Last comp prep macros were P450, C250, F90-60(i cant remember fats and cbf checking).

5500kcals.... Massive off season kcal intake.

Definitely be stopping by this thread.

[fltallpaul]

you're 17 weeks out but cant compete till june 2013? derp?

Did you read the part about him competing this year with NABBA and IFBB, then going back next year once his ban is up?

[iron_curtis]

I will be there, Ben Osborne is competing aswell, most likely be in the same division - novice?
Shall be great :-)

lol @ novice

I am not competing in untested events and going in the friggin novice divisions... I'm competing in the weight/height classes, against the real men.

[iron_curtis]

5500kcals.... Massive off season kcal intake.

Definitely be stopping by this thread.

Those macros had me gaining at 1kg(2lbs) per month. Was a good rate, allowed me to progress with strength week to week and wasn't getting 'too' fat IMO. Although 12kg(26lbs) weight gain over the bulk does seem like a fair bit seeing as I will only end up 2kg(4.5lbs) lean body mass heavier at the end of it.
But ^that's what I personally have to do, to make gains.

[iron_curtis]

5'11", 97kg (213lbs), 17 weeks out.

Last comp (2010 ANB Nationals) I was 86kg (189lbs) before carb up, I think I will end up around 88kg (193.5lbs) this time around.

[johnb92]

at least your honest about your mistakes, always given me good advice on your ******** etc (no nuthug)

good luck, in to see the journey!

[entropy1]

Did you read the part about him competing this year with NABBA and IFBB, then going back next year once his ban is up?

ah my mistake

[eva5001]

Aaron, what's your back routine like? Any tips on getting a wider back/lats?

[iron_curtis]

Aaron, what's your back routine like? Any tips on getting a wider back/lats?

My back width has definitely been something I've been criticized about to be honest! I think it's more the fact I cannot flare my scapula in my rear lat poses from some reason tho, rather than the fact I have no back.

Best way to get a wider back is to just grow your entire back as much as you can. Train to grow and things will fill out over time. People worry far too much about the little things. Just get massive. =]

I will post a couple of my most common back routines.

Chins (shoulder width, neutral grip)
Pulldown (shoulder width, supinated grip)
T-Bar Row
Hammer Strength Low Row
Rear Laterals (I train rear delts with back)
Deadlift


Chin (wide, neutral grip)
Vertical Traction (by Techno Gym, pretty much the only machine of theirs I use, as it actually feels good)
Barbell Row (pronated grip)
Seated Cable Row
Rear Cable Fly (rear delts)
Deadlift

[Heracles26]

inn!!! you're a huge inspiration Aaron!

got a quick question for you:

recently i have been focusing on time under tension and perfect form using full range of motion and using machines rather than db's/bb's to really isolate the target muscle. (obviously not for all exercises but the majority)

a single rep (regardless of exercise) usually
lasts 12seconds (5 sec positive, 2 secs static, 5 sec negative)

as a result of doing this, i have had to lower
the weight i use in every exercise. but at the
same time, using these methods has given
me the best muscle pumps ive ever had and DOMs (been lifting for 4-5 years and rarely get doms any more)

what is your opinion on this? should i
continue with this method? what would you recommend?

thanks brah

[iron_curtis]

inn!!! you're a huge inspiration Aaron!

got a quick question for you:

recently i have been focusing on time under tension and perfect form using full range of motion and using machines rather than db's/bb's to really isolate the target muscle. (obviously not for all exercises but the majority)

a single rep (regardless of exercise) usually
lasts 12seconds (5 sec positive, 2 secs static, 5 sec negative)

as a result of doing this, i have had to lower
the weight i use in every exercise. but at the
same time, using these methods has given
me the best muscle pumps ive ever had and DOMs (been lifting for 4-5 years and rarely get doms any more)

what is your opinion on this? should i
continue with this method? what would you recommend?

thanks brah

Thank you. =]

Sounds to me like you have found a way to better stress the target muscles.

I'd keep doing what you are doing... and maybe progress back to more freeweight stuff with the same form.

[Heracles26]

Thank you. =]

Sounds to me like you have found a way to better stress the target muscles.

I'd keep doing what you are doing... and maybe progress back to more freeweight stuff with the same form.

thanks buddy! will do.


how's the tricep tendonitis going btw? The pain in mine has completely gone but it still fatigues early (only when doing pressing exercises though, not direct tricep work for some reason)

[Webber91]

Mind = blown.

Will be following for sure mate.