AustrianOakJr's journey to SHREDVILLE!! 2011 with Team 3DMJ

[ErickStevens]

I'm a little late to the party, but I'm in on this!

[jked4life]

Nice updates. I'm really glad I don't watch much TV and when I do it's DVR'd. I think one of those commercials would really set me off. That crap annoys me big time.

Glad to hear everything is humming along well. It's funny how 425g of carbs is all of the sudden...hmmf. Sad thing is, the leaner you get, the less exciting even it becomes

[healthybodies]

Between the Zumba talk and Planet Fitness I just got an old school education on fitness. Man times have changed. Up here in the sticks we just move heavy stuff around. lol.

Oh, and I'm here. Wishin I looked that friggin big at 181lbs

[thepacman]

Wow Sean - even though your "relaxed" on picture on page 1, I'm really impressed with your musculature and leanness. I see good things happening this year. Really excited for you.

[AustrianOakJr]

I'm a little late to the party, but I'm in on this!

Thanks for the support!.....its good to have you.

Nice updates. I'm really glad I don't watch much TV and when I do it's DVR'd. I think one of those commercials would really set me off. That crap annoys me big time.

Glad to hear everything is humming along well. It's funny how 425g of carbs is all of the sudden...hmmf. Sad thing is, the leaner you get, the less exciting even it becomes

Yea, I kinda screwed up my refeed yesterday......minor, but annoying. I was hitting the protein and fat too heavy early in the day and by the time I got to my last meal I have over 70g of carbs to get down with less than 15g of protein and only a few grams of fat. I like to have a nice healthy shot of protein before bed, but that didnt happen. I wound up having a big old bowl of fat free pudding and fat free whip cream and 1/3 scoop of protein powder. It was good.....but not quite optimal ratios. Oh well. But yea.....425g was pretty nice. And then to top it off, I dropped another pound this morning! Im in the 170's!

Between the Zumba talk and Planet Fitness I just got an old school education on fitness. Man times have changed. Up here in the sticks we just move heavy stuff around. lol.

Oh, and I'm here. Wishin I looked that friggin big at 181lbs

Somehow "old school" has gotten a bad rep......I dont know how. But apparently training hard and lifting heavy things is only for lunk heads.

Good to have your help this prep, lunk head.

Wow Sean - even though your "relaxed" on picture on page 1, I'm really impressed with your musculature and leanness. I see good things happening this year. Really excited for you.

Thanks Phil! Im gonna take some progress pics today minus about 3 lbs of water and maybe a pound of fat......and ill suck in my stomach and flex too!

[proud_polack]

Do you ever smooth out the day after a refeed? Or did I just always do them wrong....

[jked4life]

Yea, I kinda screwed up my refeed yesterday......minor, but annoying. I was hitting the protein and fat too heavy early in the day and by the time I got to my last meal I have over 70g of carbs to get down with less than 15g of protein and only a few grams of fat. I like to have a nice healthy shot of protein before bed, but that didnt happen. I wound up having a big old bowl of fat free pudding and fat free whip cream and 1/3 scoop of protein powder. It was good.....but not quite optimal ratios. Oh well. But yea.....425g was pretty nice. And then to top it off, I dropped another pound this morning! Im in the 170's!

Eh, it happens. Refeeds can be tricky sometimes. With reduced fat and protein reduced as well, it kind of gets out of whack easily if you aren't a good planner like myself. No worries though. That's a pretty good size refeed at this stage of the game. Did Eric start you with just one a week?

Oh, and dropping a pound the day after a refeed is a good thing. That means your body is flying through the carbs quickly. A good sign of a metabolism that is kicking. Not as much in the beginning, but farther into prep, most of my "whooshes" came the morning after a refeed. I don't have the carb storage capacity you have, but I run through em real fast.

[AustrianOakJr]

Do you ever smooth out the day after a refeed? Or did I just always do them wrong....

No.....I am always much harder the next day. If you are smoothing out, you might be overdoing the carbs a bit.

Eh, it happens. Refeeds can be tricky sometimes. With reduced fat and protein reduced as well, it kind of gets out of whack easily if you aren't a good planner like myself. No worries though. That's a pretty good size refeed at this stage of the game. Did Eric start you with just one a week?

Oh, and dropping a pound the day after a refeed is a good thing. That means your body is flying through the carbs quickly. A good sign of a metabolism that is kicking. Not as much in the beginning, but farther into prep, most of my "whooshes" came the morning after a refeed. I don't have the carb storage capacity you have, but I run through em real fast.

Yes, Eric has me with one refeed per week right now. He said that was his preference which is great because it happens to be mine as well. Typically, I am heavier the day after a refeed and the whoosh comes two days later. This is unusual for me. Ill take it though!

[AustrianOakJr]

PROGRESS PICS

Im going to try and get a few of these up every week. Eric is requesting them every saturday so ill make a habit of snapping my pics at the gym after shoulder training.....same time, same lights, etc Ill take any constructive critique I can get on my progress, posing, etc, etc. Opinions are always welcome. Until theyre not.

So, this set of pics is at 179 lbs and 19 weeks out from the warm-up show......22+ weeks out from the others I was considering.

[Blazed]

Sexy shorts!

[ever1964]

It looks like you are in a really great place for 19 weeks out. With the gains you have most likely made over the last year, if you average a pound a week, you should be golden (and super lean) by the first comp. Nice work.

[co1e_train]

Looking insane man! you are gonna be peeled!

[tsajdak]

Looking awesome. Take it slow and you will be shredded with big size in 19 weeks.

[AustrianOakJr]

Sexy shorts!

Thanks. I have a pink pair ill wear next week.

Looking insane man! you are gonna be peeled!

Looking awesome. Take it slow and you will be shredded with big size in 19 weeks.

Thanks guys.

If I put on a couple lbs of muscle this year, we are figuring right around 160 lbs depleted will be right where I need to be. But if i need to come in lighter, then so be it. Right now my diet is on schedule to bring me to that range a few weeks early. Thats "IF" everything works out the way it should.

[tsajdak]

Thanks. I have a pink pair ill wear next week.





Thanks guys.

If I put on a couple lbs of muscle this year, we are figuring right around 160 lbs depleted will be right where I need to be. But if i need to come in lighter, then so be it. Right now my diet is on schedule to bring me to that range a few weeks early. Thats "IF" everything works out the way it should.

Well, with the help of 3DMJ, the %'s of that "IF" are ALOT higher!!!

[jaredmus]

hey
saw you last year at natural usa, weve spoken a few times on the boards,
look good wheels loook like they have come up in size and hardness a good bitl shoulders look rounder for sure and denser overall nice work
your def in good hands with 3dmj, cant wait to see the finished product,
i told people when i saw you last year if this guy comes in stupid shredded his full muscle bellies will carry him to the top like no other

[Diskd]

Wow between you and blazed in terms of arms I dont know if I can stand my jealousy any more. Looks like you're in a great place in your prep. Your back and legs have really grown in the offseason! Great job so far man.

[bwelch1985]

Looking great in here Oak! You've done a great job setting yourself up to come in shredded to the bone.

and yeh...you won the genetic lottery when it comes to arms.

[kcjoynt]

Looking good for 19 weeks out!! Legs look really good!

[jked4life]

Definitely looking good.

I like the fact that you only have around 20 lbs to loose too. I also like that Eric is looking to bring you in early and then hopefully flip the switch. It's a good plan in terms of overall look being more filled out on stage, but it's also wise for you metabolically. In addition, nothing ever goes 100% according to plan so you have a margin for error, so to speak, should something happen.

[FATHER FLEX]

The oak is primed for a trimming. Wonderful spot you put yourself in

[AustrianOakJr]

Well, with the help of 3DMJ, the %'s of that "IF" are ALOT higher!!!

Its certainly a lot better than allowing myself to fumble around trying to figure out if I should cut carbs or not or add cardio....or not. I do a lot of second guessing of myself and so far so good with the 3D guys. Eric actually bumped my carbs back up to 300g after this week. I seem to be burning them so we'll feed the fire and see how log we can ride the wave.

hey
saw you last year at natural usa, weve spoken a few times on the boards,
look good wheels loook like they have come up in size and hardness a good bitl shoulders look rounder for sure and denser overall nice work
your def in good hands with 3dmj, cant wait to see the finished product,
i told people when i saw you last year if this guy comes in stupid shredded his full muscle bellies will carry him to the top like no other

Thanks man. I wish I had my peak down for the USA. That was my first show and I totally blew it.....no fullness, vascularity, etc. I think it might have been a little closer in the overall posedown had things worked out. But I learned a lot that day so that is good! Stupid shredded and full is obviously the goal.....now I just have to focus on one day at a time.

Wow between you and blazed in terms of arms I dont know if I can stand my jealousy any more. Looks like you're in a great place in your prep. Your back and legs have really grown in the offseason! Great job so far man.

Looking great in here Oak! You've done a great job setting yourself up to come in shredded to the bone.

and yeh...you won the genetic lottery when it comes to arms.

He he....thanks. Its funny b/c it is just pure genetics. My dad has massive arms and he doesnt train (much). Ive had people come up to me in the gym and ask about what I do for biceps. "Ummmm......well......nothing." I usually get a puzzled look. I havent done any specific bicep training since my tendinitis has been a problem. My elbows just flare up in pain. So I figured the heck with it and stopped. Just this past week im trying to work in some real light stuff and see what happens.

Looking good for 19 weeks out!! Legs look really good!

Thanks man. Ive been trying hard with the legs. I think I could have gone further had I been able to squat. But we work with the hand we are dealt. But thanks.....im gonna keep hammering them.

Definitely looking good.

I like the fact that you only have around 20 lbs to loose too. I also like that Eric is looking to bring you in early and then hopefully flip the switch. It's a good plan in terms of overall look being more filled out on stage, but it's also wise for you metabolically. In addition, nothing ever goes 100% according to plan so you have a margin for error, so to speak, should something happen.

I went back to my pics from last year......I was at 179.5 lbs at 13-14 weeks out last year. This year its 19+ weeks and im a touch leaner at this weight. So, im hoping it all stays the course and I can come in significantly better condition with about 3-4 weeks to spare. BUt like you said.....nothing ever goes 100%. So im prepared to just keep pushing until im ready to step on stage.......whenever that is.....it is.

The oak is primed for a trimming. Wonderful spot you put yourself in

Thanks Berto. You make me sound like im a turkey coming out of the oven or something. Mmmmm.....turkey........brb.....

[ehlisl]

Now those are progress pics! Looking great Sean, really notice the quads on the ab shot! You are really sitting in a great position to do some damage!

[proud_polack]

Really solid for 19 weeks. Definitely added some quality mass to your legs

[BaFtub]

Ay ay which shows are you doing by chance? No need to tell if keeping it secretively , regardless looking SO good this far out. Your legs/back have come up a great deal.

I still remember your music from syracuse last year though LOL.

[AustrianOakJr]

Now those are progress pics! Looking great Sean, really notice the quads on the ab shot! You are really sitting in a great position to do some damage!

Really solid for 19 weeks. Definitely added some quality mass to your legs

Thanks guys. Im hoping to keep that added mass now. Im really hoping the back of my legs have come up a bit, but that wont be easy to tell until the fat goes away.

Ay ay which shows are you doing by chance? No need to tell if keeping it secretively , regardless looking SO good this far out. Your legs/back have come up a great deal.

I still remember your music from syracuse last year though LOL.

HA! That was ridiculous. OK, so my CD wont play.....do you have to put me out there to some bubble-gum pop music? All I needed was some pink hearts on my posing trunks and I would have been all set. Its funny to look at some of my pics from the night show as I was totally winging the poses......I was laughing the whole way through because it was so ridiculous.

What shows? I am looking at a few but havent made any decisions and honestly dont know the names of them off the top of my head. There are a few INBF pro-q'[s in mass and conn around June 6th, 19th, and maybe the Hercules at the end of June.....or an IFPA pro-q on the same day in Conn (I think). I have yet to decide. Its all going to depend on when I get in shape, how I do at prior shows, etc.

[BBTake2]

Looking awesome Oak!

I have a lit in common with you as far as family and kids, age(got a few on you) and getting out of the game for a while only to get back in.

You have made some incredible gains the past few years, inspirational stuff for sure.

Looking forward to following along.

Your entire upper body is insane, but those arms damn, and your back is very impressive.

Legs look pretty balanced this year two.

You get your condition right, you will be very difficult to beat. I think you can do some damage at the pro level as well, looks like you are on track as well.

Awesome work oak!

[AustrianOakJr]

Looking awesome Oak!

I have a lit in common with you as far as family and kids, age(got a few on you) and getting out of the game for a while only to get back in.

You have made some incredible gains the past few years, inspirational stuff for sure.

Looking forward to following along.

Your entire upper body is insane, but those arms damn, and your back is very impressive.

Legs look pretty balanced this year two.

You get your condition right, you will be very difficult to beat. I think you can do some damage at the pro level as well, looks like you are on track as well.

Awesome work oak!

Thank You....I appreciate the comments. Are you competing this year?

[BBTake2]

Thank You....I appreciate the comments. Are you competing this year?

Possibly.

We just had our 3rd child a few weeks ago, and it could be challenging.

Shooting for August of this year, but it may end up being next year.

It has been almost 14 years since I last competed, used to compete from 1995-97.

Afterwords, focussed on career and family, really abused my body.

It took a lot longer than I had hoped to get back a "bodybuilding" look.

Anyway, I will be following along.

[Bnizzle163]

I can tell you had a very productive offseason. Looks like you've added size all around. I'm really impressed at how lean your upper body is this far out. You'll be one grainy mofo!