Well its been a long while since I was last on stage on Sep 25th 2009. I finished a great season, and 38 weeks of prep, competing in 5 shows.
I was really happy to have gotten to the point where I was knocking on the door of a pro card. In my last three shows, I was in two overalls and finished my last show as the runner up to the overall winner.
I've taken over 400 days of offseason to improve my physique and add the size I need to be a real threat this time, and we'll see what happens.
All I know is that I increased my powerlifting total from 1205 to 1275 in 220's and 1255 in the 198's, and I'm starting 10lbs leaner than last prep.
The goal is to beat this physique:
How?
I'm starting off with a carb cycling approach, utilizing one very high carb day and then a series of low to moderately low carb intakes on the other 6 days of the week. Lowest days, cardio or off days, are 150g of carbs, training days (except my refeed training day on chest/back day) are 200 or 250, and my refeed day is 500.
Fat is 50 on refeed days, 60 on other days, protein is 250 on regular days, 200 on refeed days.
I'm taking my frequency down to once a week, and training 4 days/week, alternating between weeks of hypertrophy and strength training, and I'm doing two cardio sessions a week to start, each set at a burn of 400kcals. To be done at whatever pace I feel like.
Supplementation won't be anything out of the ordinary, fish oil (orange oximega), aminos (purple wraath), creatine (green bulge), vitamin d, and blue gene (carnitine, cissus and other good stuff)...oh and whey
Possible Show Schedule:
FYI I will only be doing NGA and INBA shows until/if I win an overall, their pro divisions allow cross competition (and allow you to compete in the IFPA), so once I get either as pro status I'll be just focusing on the INBF shows.
INBA
May 7th - Oakland
June 25th - Las Vegas
August 13th - Reno
September 10th -San Diego
November 6th - Los Angeles
INBF
July 9th - La Jolla
September 24th - Sacramento
November 12th - New York
NGA
May 21st - Salt lake City, Utah
June 11th - Folsom
June TBA - Boise, Idaho
October 15th - Ogden, Utah
so...let's get it crackin
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01-13-2011, 01:38 PM #1
- Join Date: Jan 2005
- Location: North Shore City, Auckland, New Zealand
- Age: 41
- Posts: 17,227
- Rep Power: 15365
The Push: Eric Helms 2011 Contest Season
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01-13-2011, 01:49 PM #2
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01-13-2011, 01:52 PM #3
- Join Date: Dec 2007
- Location: United States
- Age: 40
- Posts: 2,853
- Rep Power: 1058
in after 2 Erics
"you can always think of many reasons not to do anything. But how many people are willing to search for a reason [a good one] to do something" " in life there are good choices and bad choices and in between there are doors"
youtube channel: www.youtube.com/user/ANTISTEROIDSX2
exist to inspire!
greatness is upon you ACT LIKE IT!
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01-13-2011, 01:55 PM #4
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01-13-2011, 01:59 PM #5
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01-13-2011, 01:59 PM #6
booooom! Cant wait! Epic Contest Prep Season....You, Me, Berto, Paul, Brett, and a few others! Motivating to say the least!
BIG COZ - ALL AMERICAN EFX BOARD REP
ISSA CPT: https://www.issacertifiedtrainer.com/anthonycosentino
Log for my Pro Season:
http://forum.bodybuilding.com/showthread.php?t=139916333
"Tough times dont last...tough people do!"
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01-13-2011, 02:03 PM #7
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01-13-2011, 02:19 PM #8
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01-13-2011, 02:28 PM #9
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01-13-2011, 02:40 PM #10
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01-13-2011, 02:48 PM #11
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01-13-2011, 02:57 PM #12
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01-13-2011, 03:09 PM #13
- Join Date: Jan 2006
- Location: Wenatchee, Washington, United States
- Age: 43
- Posts: 5,654
- Rep Power: 5095
I may have to travel for this one just so I can slap some tan on you
Can't what for this E! Have some fun with it!Lukus Ehlis
B.S. Exercise Science
IFPA Natural Pro Bodybuilder
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YouTube:
https://www.youtube.com/user/ehlisl
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Instagram:
http://instagram.com/ehlisl
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Twitter
http://twitter.com/#!/ehlisl
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Blog : Trove26
http://www.trove-26.blogspot.com
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01-13-2011, 03:14 PM #14
- Join Date: Oct 2008
- Location: Centereach, New York, United States
- Age: 37
- Posts: 4,247
- Rep Power: 2467
I will be following along closely E!
You guys on the left coast sure know how to do this ishhhh right.
See you at Worlds, which is on the 13th I believeInstagram - @gourmetpaul
Powerbuilding Log
http://forum.bodybuilding.com/showthread.php?t=172129013
Offering full contest prep, body transformation, and nutritional coaching. PM for inquiries.
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01-13-2011, 03:37 PM #15
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01-13-2011, 03:51 PM #16
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01-13-2011, 03:52 PM #17
Iiiin!
Should be awesome to watch E. So many great people on here prepping right now it's going to get straight nasty.
Liking the carb cycling and the reduced frequency.
Reduced frequency to make sure you're fully recovering and aiming to maintain as much intensity/weight on the bar/muscle as possible right?
I think I remember reading a good post by Lyle saying when prepping there is not much point actively 'trying' to grow muscle. All you want do obviously when in a caloric deficit is maintain as much as you can, thus the general recommendations for frequency are often given a lower priority.
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01-13-2011, 03:53 PM #18
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01-13-2011, 03:58 PM #19
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01-13-2011, 04:11 PM #20
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01-13-2011, 04:42 PM #21
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01-13-2011, 04:56 PM #22
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01-13-2011, 04:56 PM #23
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01-13-2011, 05:31 PM #24
- Join Date: Dec 2007
- Location: United States
- Age: 40
- Posts: 2,853
- Rep Power: 1058
"you can always think of many reasons not to do anything. But how many people are willing to search for a reason [a good one] to do something" " in life there are good choices and bad choices and in between there are doors"
youtube channel: www.youtube.com/user/ANTISTEROIDSX2
exist to inspire!
greatness is upon you ACT LIKE IT!
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01-13-2011, 05:40 PM #25
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01-13-2011, 06:34 PM #26
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01-13-2011, 06:54 PM #27
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01-13-2011, 07:00 PM #28
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01-13-2011, 07:25 PM #29
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01-13-2011, 07:50 PM #30
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