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03-25-2014, 08:29 AM #781
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03-25-2014, 05:45 PM #782
- Join Date: May 2011
- Location: Calgary, Alberta, Canada
- Age: 59
- Posts: 2,935
- Rep Power: 2966
I think you are right about the every day struggle Patrick as today was the same. At least I have you setting the example of how to push through so I have no excuses. We will both bring the shred!
Thanks Stan, this prep is going to set the standard and your right it won't be long!
Thanks Paul, I remember watching everyone else get shredded when I did my first prep in 2012 and now its my turn and it feels good!
LOL!
No worries JP, you need to focus on this coming meet and crushing it. 5 lbs from now will be shredded
Thanks, there are lots of great people to learn from in the contest prep area no matter what their age."We all have great inner power. The power is self-faith. There's really an attitude to winning. You have to see yourself winning before you win. And you have to be hungry. You have to conquer."
- Arnold Schwarzenegger
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03-25-2014, 05:46 PM #783
- Join Date: May 2011
- Location: Calgary, Alberta, Canada
- Age: 59
- Posts: 2,935
- Rep Power: 2966
Weight 180.4 lbs - Ties Prep Low
Macro's - Protein 270g, Carbs 205g, Fat 40g = Calories 2260
Lower Strength: DELOAD
Deadlifts:
1. 335 x 4
2. 335 x 4
3. 335 x 4
4. 335 x 4
Front Squat:
1. 185 x 6
2. 185 x 6
3. 185 x 6
Leg Extensions:
1. 240 x 6
2. 240 x 6
3. 240 x 6
Lying Leg Curls:
1. 170 x 6
2. 170 x 6
Seated Calf Raise:
1. 170 x 6
2. 170 x 6
Cardio: 30 minutes on Elliptical - 300 calories
Energy was not great again today which I have a feeling is the way its going to be now for awhile. Still managed a solid training session mind you it was a deload so it will be interesting to see how things go next time when we start a new wave. Report into Alberto tomorrow but don't anticipate any changes."We all have great inner power. The power is self-faith. There's really an attitude to winning. You have to see yourself winning before you win. And you have to be hungry. You have to conquer."
- Arnold Schwarzenegger
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03-25-2014, 05:48 PM #784
I'm just trying to catch up with you Dean! I'd say no changes from Berto either, you're seeing mirror changes like crazy with minimal scale change, which is a win-win! He may even up some food given your energy has been taking a big hit and you're in such a good spot
"The weak-minded would shrink away from what must be done for fear of being ridiculed by the wicked" - Terry Goodkind
"Be the change you wish to see in the world"...-Ghandi
Prep Log: http://forum.bodybuilding.com/showthread.php?t=158667243
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03-26-2014, 07:47 AM #785
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03-26-2014, 11:27 AM #786
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03-26-2014, 11:35 AM #787
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9532
How often do you deload Dean? In the past I would just take a day off - usually once every 7-10 days depending when I felt I needed a deload. I have tried active recovery through lifting with less weights and volume but I always have a hard time throttling back in the gym. Not bragging, trust me, just have a hard time not pushing myself whenever I am in the gym so I just stay out when a deload is called for.
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03-26-2014, 05:56 PM #788
- Join Date: May 2011
- Location: Calgary, Alberta, Canada
- Age: 59
- Posts: 2,935
- Rep Power: 2966
Well this is our digging stage so I can be where I need to be 5 to 6 weeks early. I still have about 5 lbs to lose approximately and so far every time Alberto has made a change its been a bit of a surprise to me and he has yet to get back to me so it could mean some changes or he might just be busy. I guess we will find out.
Just following in the footsteps of the master!
Thanks Billy, I guess the real test will be after the deload.
Just following the program as Alberto has given me. I can't really get into the details out of respect to Alberto. I to have rarely taken deloads as I to usually go all out, all the time. I feel by taking more consistent deloads and extra days rest as required I am becoming more mature in my lifting and will ultimately see better results over time not to mention less injuries."We all have great inner power. The power is self-faith. There's really an attitude to winning. You have to see yourself winning before you win. And you have to be hungry. You have to conquer."
- Arnold Schwarzenegger
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03-26-2014, 05:58 PM #789
- Join Date: May 2011
- Location: Calgary, Alberta, Canada
- Age: 59
- Posts: 2,935
- Rep Power: 2966
Wednesday - March 26, 2014
Weight - 179.8 lbs - New Prep Low!
Macro's - Protein 270g, Carbs 205g, Fat 40g = Calories 2260
Upper Strength: DELOAD
Barbell Bench Press:
1. 205 x 6
2. 205 x 6
3. 205 x 6
Pendlay Rows:
1. 175 x 6
2. 175 x 6
3. 175 x 6
Overhead Cable Triceps Press with Rope:
1. 120 x 6
2. 120 x 6
Neutral Grip Pulldowns:
1. 200 x 6
2. 200 x 6
DB Preacher Curls:
1. 30 x 6
2. 30 x 6
3. 30 x 6
Cardio: 30 minutes on Bike - 300 calories
Really happy with the weight drop as I break into the 170's! Energy was not bad during the day but by the time I got to the gym I was struggling a bit. Managed to hit everything for the weight and reps required but very tired tonight. Usually this is the toughest day as its the third in a row at regular macro's. Tomorrow is day off from the gym and a refeed which really helps to recharge."We all have great inner power. The power is self-faith. There's really an attitude to winning. You have to see yourself winning before you win. And you have to be hungry. You have to conquer."
- Arnold Schwarzenegger
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03-26-2014, 07:50 PM #790
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03-26-2014, 08:37 PM #791
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03-27-2014, 03:47 PM #792
- Join Date: May 2011
- Location: Calgary, Alberta, Canada
- Age: 59
- Posts: 2,935
- Rep Power: 2966
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03-27-2014, 03:48 PM #793
- Join Date: May 2011
- Location: Calgary, Alberta, Canada
- Age: 59
- Posts: 2,935
- Rep Power: 2966
Thursday - March 27, 2014 - Refeed/High Carb Day
Weight 179.8 lbs = to yesterdays Prep low
Macro's - Protein 270g, Carbs 325g, Fat 41g = 2750
Rest Day:
New changes from Alberto, plus 20g of carbs on all days which I am hoping will help with my energy. Worst night of sleep ever last night with maybe 3 hours not all in one shot last night. Hoping I am able to sleep better tonight. Tomorrow is the last day of deload then back to regular training so looking forward to the challenge of setting some more PR's."We all have great inner power. The power is self-faith. There's really an attitude to winning. You have to see yourself winning before you win. And you have to be hungry. You have to conquer."
- Arnold Schwarzenegger
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03-27-2014, 03:55 PM #794
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03-27-2014, 05:45 PM #795
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03-28-2014, 06:15 AM #796
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03-28-2014, 07:52 AM #797
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03-28-2014, 03:12 PM #798
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03-28-2014, 07:21 PM #799
- Join Date: May 2011
- Location: Calgary, Alberta, Canada
- Age: 59
- Posts: 2,935
- Rep Power: 2966
Thanks Inna, things were better today thankfully.
Yup you called it.
Hoping that's the case as I still have more to lose. Plugging away!
LOL! Yes more food which normally you would think is a good thing but from my 2 month hold at 190lbs my hunger actually increased when I started eating more and so far energy has not increase from this either.
When body fat levels get low your bodies hormone levels change and it becomes harder to sleep. Most likely your body trying to get you to eat by keeping you awake. Can't be hungry and eat if you are sleeping.
Thanks Vytis, just need to stay focused here and finish strong."We all have great inner power. The power is self-faith. There's really an attitude to winning. You have to see yourself winning before you win. And you have to be hungry. You have to conquer."
- Arnold Schwarzenegger
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03-28-2014, 07:22 PM #800
- Join Date: May 2011
- Location: Calgary, Alberta, Canada
- Age: 59
- Posts: 2,935
- Rep Power: 2966
Friday - March 28, 2014
Weight 181 lbs
Macro's - Protein 270g, Carbs 225g, Fat 40g = Calories 2340
Lower Volume: DELOAD
Pause Squats:
1. 190 x 12
2. 190 x 12
Leg Press:
1. 340 x 15
2. 340 x 12
Lying Leg Curls:
1. 190 x 15
2. 190 x 13
Leg Extensions:
1. 240 x 12
Seated Calf Raise:
1. 135 x 15
Cardio: 30 minutes on bike - 300 calories
Got a better night sleep last night but even with the carb up yesterday and the + 20g of carbs today I still struggled to get through this session. Not sure how I will get through a regular session but I guess we will find out tomorrow.
Ordered a bunch of gear from Elite FTS and got the wrist wraps, knee and elbow sleeves last week and am very happy with those but the belt I order finally came today and is not what I ordered. It's not even an Elite FTS belt and is 13mm Powerlifting belt and I ordered the Elite FTS P2 Bodybuilder belt. Hopefully I can send it back and get what I ordered or I just got ripped off as the belt I got sells for $45 and I paid $75 for a belt normally worth $100 and will have to pay the tax and duty for $100 belt.Last edited by Vanguard1965; 03-29-2014 at 05:32 PM. Reason: for got to put this was a deload session.
"We all have great inner power. The power is self-faith. There's really an attitude to winning. You have to see yourself winning before you win. And you have to be hungry. You have to conquer."
- Arnold Schwarzenegger
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03-28-2014, 08:30 PM #801
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03-29-2014, 02:38 AM #802
- Join Date: May 2011
- Location: Calgary, Alberta, Canada
- Age: 59
- Posts: 2,935
- Rep Power: 2966
I have a belt, not a great one but wanted to invest in a really good quality belt. I am pretty sure its a mix up as it looks like Elite FTS orders their belts from a company in Texas and it would appears they are the ones who messed up shipping the wrong item. I have emailed Elite FTS in the hopes this can all be straightened out but not doing anything until I have heard from them.
As for the taxes and duty that bill from the Canadian government will be coming as the declared value of the package was $100 U.S. while only containing a belt sold for $45. The only good thing out of this is I order the 27-36" belt which is the size of the one they sent but I can barely get it done up which is odd sine my waste right now is like 31 so I have asked to see if they can send the next size up when they do send the proper belt."We all have great inner power. The power is self-faith. There's really an attitude to winning. You have to see yourself winning before you win. And you have to be hungry. You have to conquer."
- Arnold Schwarzenegger
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03-29-2014, 05:32 PM #803
- Join Date: May 2011
- Location: Calgary, Alberta, Canada
- Age: 59
- Posts: 2,935
- Rep Power: 2966
Now back to your regularly scheduled training!
Saturday - March 29, 2014
Weight - 181 lbs
Macro's - Protein 270g, Carbs 225g, Fat 40g = Calories 2340
Upper Volume:
DB Incline Press:
1. 70 x 15
2. 70 x 15
3. 70 x 12
HS High Rows:
1. 210 x 15
2. 210 x 12
3. 210 x 12
4. 210 x 12
Cable Pulldowns:
1. 140 x 12
2. 140 x 12
3. 140 x 12
4. 140 x 12
Dumbbell Preacher Curls:
1. 25 x 15
2. 25 x 12
3. 25 x 12
4. 25 x 12
Machine Lateral Raise:
1. 80 x 15
2. 80 x 15
3. 80 x 15
4. 80 x 12
Cardio: 30 minutes on Elliptical - 300 calories
Well I was actually feeling pretty good going into today's training which is good as I am back to regular training. In fact Alberto has tweaked things a bit so there is even more volume than before. Pretty happy with how things went and I had a semi decent sleep last night of 5 hours but was up at 2 am. Managed to get a couple more hours late morning. I was doing some research and one suggestion was to put half your daily fats in your last meal of the day so going to change things up and see if that does not help me get a bit better sleep for the rest of prep."We all have great inner power. The power is self-faith. There's really an attitude to winning. You have to see yourself winning before you win. And you have to be hungry. You have to conquer."
- Arnold Schwarzenegger
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03-29-2014, 06:09 PM #804
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03-29-2014, 07:47 PM #805
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03-29-2014, 09:01 PM #806
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03-29-2014, 09:39 PM #807
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9532
I could see half your fats before bed working (per what I have seen of others experiences), but with just 40 grams a day, I can't imagine spreading 20 grams of fat through the entire day. I assume upping fats and dropping protein is out? I find it odd I eat 15 grams less protein than you and weigh 40 lbs more. Just a thought...
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03-30-2014, 06:06 AM #808
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03-30-2014, 07:12 AM #809
That happened to me during prep as well. As Dean stated, hormonal most likely. Layne Norton did a podcast with a natural bidybuilder/science guy who took his bloodwork before contest prep, during various parts of prep, and after prep. I remember him saying his cortisol was absolutely sky high during the last part when he was very lean. We really don't have enough data on this, but I'd be willing to bet its typical during the Grindy phase. Cortisol that high would be pretty stimulating, thus poor sleep.
As for how to combat it, don't know. Carbs produce seratonin and blunt cortisol. Placing a larger carb meal near bed or somewhat Backloading them in your day might help a little.
More food! Very nice!
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03-30-2014, 07:25 AM #810
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