Great progress!!
I'm definitely going to check out your thread. I'm also from NY and will be competing again around the same time as you....
If your from Long Island, another good show to check out around that time is the INBF NYS Championships held in Poughkeepsie, NY (www.inbfnys.com). This is a great show. It's usually held the last week of October.
I'm also considering doing the USBF show....
Well, best of luck....keep strong my friend.
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11-11-2008, 10:16 AM #31"Sell yourself short on nutrition and you're selling yourself short on maximizing your physique development." -Ernie Taylor
"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of will." -Vincent T. Lombardi
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11-11-2008, 10:40 AM #32
- Join Date: Dec 2006
- Location: Berkeley, California, United States
- Age: 33
- Posts: 5,631
- Rep Power: 3818
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11-11-2008, 05:05 PM #33
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11-14-2008, 05:28 AM #34
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11-15-2008, 01:00 AM #35
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11-15-2008, 09:33 AM #36
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11-15-2008, 07:17 PM #37
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11-19-2008, 07:34 AM #38
- Join Date: Oct 2008
- Location: Centereach, New York, United States
- Age: 36
- Posts: 4,247
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Herro, small update. I came down with the flu. Have been sick since last thursday. Treid going to the gym on sunday and hit a weak shoulder/Bi session and went home feeling like crap. Diet has been good, just resting and trying to nurse myself back to health. Took some crappy pics today first thing after waking up. Lookin flat as hell. But I took waist measurement and low and behold
Oct 1st 39.7" -----7 weeks---> Nov 19th 37.4" -2.3" =)
Weight at the gym was 223 clothed.
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11-19-2008, 01:10 PM #39
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11-19-2008, 06:01 PM #40
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11-20-2008, 07:13 AM #41
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11-20-2008, 07:17 AM #42
- Join Date: Oct 2008
- Location: Centereach, New York, United States
- Age: 36
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None, just a little whey on days I dont eat a lot meat.
And I know about the stage feeling. It will be my first time so the anticipation is crazy I can't even imagine what it will be like when I get closer to D-Day. A lot of work to do until then. I don't want to step on stage too small or too soft.
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11-24-2008, 04:49 PM #43
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11-24-2008, 05:45 PM #44
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11-24-2008, 05:53 PM #45
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11-25-2008, 05:31 AM #46
I agree. When I started cutting, the fat just melted off my mid section......I dropped like 8 inches off my waist in about the first 3 months. But, the mid section was also the last to go....my lower back was still fat when I competed. I think in men, the mid section is the MAIN source of back up energy, so its the first the body taps into because most of its fat is stored there. Then, when reserves get low, the body clings to whats left there for survival reasons.
"Who the Son sets free is free indeed....."
WNBF Pro Natural Bodybuilder
Check out my CELLUCOR Supplement log:
http://forum.bodybuilding.com/showthread.php?t=148746693&pagenumber=
3DMJ Athlete
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11-25-2008, 07:13 AM #47
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11-25-2008, 07:48 AM #48
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11-26-2008, 08:08 AM #49
- Join Date: Oct 2008
- Location: Centereach, New York, United States
- Age: 36
- Posts: 4,247
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So after reading more and more of these prep logs on this site and a few others I have decided to start a more rigorous regimen for getting as lean as possible by January. I have decided that I will start transitioning into a bulk by the end of January and would like to get as lean as possible over these next 8 or so weeks.
Although I have been estimating my cals and trying to get a lot of protein I think that I need to start tracking macros and calories more exactly, as well as doing Cardio 3 x a week. HIIT 2 x a week. SS 1 x a week.
New diet plan as well.
Workout days - 2800 cals, 250g protein, 100g fat, 200g carbs
Off Days - 2300 cals, 250g protein 100g fat, <100g carbs
Carbs on workout days I will try to eat mostly around my workouts.
I am starting to realize that these next 48 weeks will go by faster then I can imagine and I do not want to waste any time.
Going to hit Shoulders/Arms/Abs this afternoon.
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11-26-2008, 08:49 AM #50
Why bulk in January? Why not maintain calories at that time, while focusing on building muscle.....IMO makes more sense to maintain right before you are going to transition into a contest prep....If there is any time to 'bulk' now would be it.......
"Sell yourself short on nutrition and you're selling yourself short on maximizing your physique development." -Ernie Taylor
"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of will." -Vincent T. Lombardi
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11-26-2008, 08:55 AM #51
- Join Date: Oct 2008
- Location: Centereach, New York, United States
- Age: 36
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True that. I guess that is the problem with working in a limited time frame. Trying to get it all done in time.
I would bulk right now, if I wasn't so fat. I feel like bulking now with my current bf% would be a disaster. I am trying to get down to a BF% I am comfortable maintaining. When I get there, hopefully soon I will rev up the calories and go into building more. Maintaining calories and focusing on building is exactly what I plan on doing. I might stay in a slight caloric excess but I am trying to making small lean gains. Mostly bringing up lagging body parts. This whole prep is going to be one long learning experience.
I figure if I cut till mid-end of January I can get leaner and then have 4-5 months to put on a few LBS of muscle before prep.
Who knows haha.
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11-26-2008, 09:26 AM #52
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11-26-2008, 09:32 AM #53
- Join Date: Oct 2008
- Location: Centereach, New York, United States
- Age: 36
- Posts: 4,247
- Rep Power: 2466
I have considered it and even contacted a few on these boards. Unfortunately the price is holding me back right now. I will most likely hire someone to do my last 20 weeks or so but for now I can't afford it.
As far as being all over the place. I guess its just too early to tell what I will have to do 3-4 months down the line. This is the leanest I have been in years and I don't even know how I will look once I lean out a bit more. I just wish I knew what the best approach is as far as my timing goes and what I need to do as far as bulking/cutting before actual prep.
I'm hoping to get some advice from you guys =o
Oh I signed up for the free Scivation thing but don't know how much help it will be.
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11-26-2008, 09:41 AM #54
If I were in your position (and I was at one point, so I feel I can say this with some confidence).....I would just start cutting. You are fat enough (no disrespect intended) that you could SLOWLY cut and probably even continue to build, if not...just refine, muscle as you go. I basicly cut from January to October with 3 month break in the middle at maintenance (maybe a slight surplus at times). I go back in forth in my mind as to whether or not this was a good idea. On the one hand, the 3 month break from May-July, probably boosted my metabolism and helped mentally, but I could have definately come in leaner for the show. I only allowed myself 12 weeks (from August to October) to come down the rest of the way. Thats not a lot of time considering I was still probably 12-13% BF after my "break".
Not to mention, when I first started my cut, I was balls to the wall trying to win a transformation contest, dropping 3lbs a week for 14 weeks straight.
If I were you, I would just start a SLOW cut (1 -2lbs a week) from now until you show in October. Allow yourself cheat time for t-giving, Christmas, birthdays, etc. and just chip away at the fat. Come in as LEAN as possible. The extra muscle isnt gonna do a whole lot for you at your first show. LEAN is how you win.
P.S. Whats the free scivation thing?"Who the Son sets free is free indeed....."
WNBF Pro Natural Bodybuilder
Check out my CELLUCOR Supplement log:
http://forum.bodybuilding.com/showthread.php?t=148746693&pagenumber=
3DMJ Athlete
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11-26-2008, 09:48 AM #55
- Join Date: Oct 2008
- Location: Centereach, New York, United States
- Age: 36
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Almost like a free online nutrition/training consult. Kinda neat if it actually helps.
And no disrespect taken at all mate. I have been cutting and will continue to do so. Thank you for the advice sir. Although I don't think I will need the remaining 11 1/2 months for cutting purposes I think time is a good thing to have lol. I'm about to step it up a notch so we will see what happens by new years.
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11-26-2008, 10:10 AM #56Food quality does not change the laws of thermodynamics. Provided you consume adequate protein, EFAs, fiber, and vitamins and minerals you can eat whatever you want.
The only difference between a 'clean' and a 'dirty' food is how much of it you eat.
The Glycemic Index is meaningless unless you eat carbs alone in a fasted state. As soon as you add fat, protein, or fiber to a meal or have eaten in the previous 4-6 hours the GI is irrelevant.
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11-26-2008, 10:22 AM #57
- Join Date: Oct 2007
- Location: Stoney Creek, Ontario, Canada
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Looking good, bro.............keep up the hard work. Nice thickness in the pics. The first year can be tough, but just remember how far you have come if you get frustrated. Don't try to overcomplicate things either - just keep it simple and moving ahead. I think especially with us newbies we tend to outthink ourselves and make this more coplicated than need be. Keep lifting hard and eating clean and you'll rock the stage when the time comes.
Getting stage ready with the help of Alberto Nunez and 3DMJ !!!!
April 13, 2013 - UFE Spring Bash
April 21, 2013 - IDFA Novice Classic
Follow the journey at; http://forum.bodybuilding.com/showthread.php?t=151186213
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11-26-2008, 05:28 PM #58
- Join Date: Oct 2008
- Location: Centereach, New York, United States
- Age: 36
- Posts: 4,247
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Thanks for the awesome tips and advice guys. Really helps.
Weight in the gym was 222 with shorts and shoes, at night though. So morning weight around 217-218 consistantly now.
Shoulders/Bi's/Abs
Seated DB Press
60's x 8
60's x 7
60's x 5
Alt DB Curl
40's x 8
45's x 8
40's x 8
35's x 5
Side Lateral Raises
25's x 8
30's x 7
25's x 6
Leg Raises
BW x 12
BW x 10
BW x 10
Done and done.
Felt great. I respond well to lower volume high intensity sessions. This was no different. Felt really good today.
I watched Bigger Faster Stronger today. Recommend everyone sees it!
Tomorrow is Turkey day and I will still be shooting for my ~2500 cals since I will not be lifting.
I am going with the advice here and going to continue to cut and unless I get super lean super quick, which won't happen since I am an Endo/Meso I guess It will all be about conditioning. Looks like I will be competing at a pathetic 170-175lbs lol.
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11-26-2008, 05:36 PM #59
Agreed. If you were spot on with your diet day in and day out, it would take 9 mos or so. Dont expect to be spot on everyday. If you give yourself 11 mos, that means you can do refeeds once per week and planned cheats for special occasions. Takes a lot of pressure off.
"Who the Son sets free is free indeed....."
WNBF Pro Natural Bodybuilder
Check out my CELLUCOR Supplement log:
http://forum.bodybuilding.com/showthread.php?t=148746693&pagenumber=
3DMJ Athlete
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11-26-2008, 05:53 PM #60
- Join Date: Jan 2008
- Location: Pennsylvania, United States
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I think a consistant training plan along with a pretty basic diet designed to lose bf 1-1.5lbs/week could eventually get him to contest condition. You would come in a bit on the lighter side for 6'. The best bet would start your agressive training/diet plan and see re-evaluate your condition every 3 months.
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