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

[AustrianOakJr]

OK....heres the next set of pics. I dont know if its a waste to post these once per week in the beginning because changes are very slow. I dropped about 1.5 lbs this week as scheduled and I notice my abs sharpening a bit and my low back has lost a touch. Lower body doesnt seem to be going anywhere fast. 18 weeks to go before the first potential show. Im just starting to get a bit hungry. Perhaps a sign that set point is near? When coming out of the show last year, I remember hunger signals starting to turn off somewhere in the mid to high 170's. Im hoping my metabolism is humming along much better this time around that it will delay the hunger a bit longer. 6 months is a long time to be hungry for.....

First one was taken without the flash.....a little bit less detail but a little more realistic:

[Jrich54338]

Sean,
Your gonna look great buddy, the whole idea of hitting your numbers with just about anything is ok, but I would say use stuff like greens for your carbs, keep hunger pains at bay. and every time your sweet tooth kicks in then hit your numbers using skinny cow or whatever your little heart desires.

[AustrianOakJr]

Sean,
Your gonna look great buddy, the whole idea of hitting your numbers with just about anything is ok, but I would say use stuff like greens for your carbs, keep hunger pains at bay. and every time your sweet tooth kicks in then hit your numbers using skinny cow or whatever your little heart desires.

Thanks man. Yea, I need to up my green veggies. It seems to happen naturally as my carbs get lower and lower, but it probably would be a good idea even at 300g.......maybe to get at least 20-25g in greens. I usually have a 3-6 oz of brocolli per day with dinner, but thats not much. The hunger has been coming on stronger on my refeed days. I hit that big breakfast and by lunch im starving out of my mind. Then I hit another 100g of carbs about 1.5 hrs before training and im hungry going into my workout. Once I get moving, the appetite is suppressed and then im good the the rest of the evening.

[bwelch1985]

looking great Sean! your legs and abs are pretty damn lean already. hell, i bet you're leaner now than MOST guys that show up to bb'ing competitions these days! ha ha

i've decided to only post update pics every 3ish weeks from now on. every week just isn't enough time to really show changes...

[Tough92]

In on this.Looks like a great journal!Also interested in your training as i have lower back issues as well

[tsajdak]

Looking really good. Showing some nice separation even though I have to shade my eyes looking at your whiteness, lol. Gotta love New York.

[AustrianOakJr]

looking great Sean! your legs and abs are pretty damn lean already. hell, i bet you're leaner now than MOST guys that show up to bb'ing competitions these days! ha ha

i've decided to only post update pics every 3ish weeks from now on. every week just isn't enough time to really show changes...

Thanks man. Yes, I have seen some interesting people show up to bbing comps. Almost like they rolled out of bed on that sat morning and said...."hmmm....what should I do today? How about a bbing competition!" But then again, I try not to judge because for all I know they were 5'8" tall and weighed 400 lbs.....now weight 215 and they are wanting to tell the world they are presentable in their underwear. They still busted their ass so, why not?

In on this.Looks like a great journal!Also interested in your training as i have lower back issues as well

I often have to work around my back, for sure. I was doing great for months, but recently started to battle again. Deadlifts are usually OK for me.....squats not OK. So, I have been doing a lot of leg presses and BB lunges in place of deep squats. Not a perfect substitute, but I do what I can.

Looking really good. Showing some nice separation even though I have to shade my eyes looking at your whiteness, lol. Gotta love New York.

HA HA! Yea, the ones with the flash really bring out my white boy! I take a lot of vitamin d to make up for the complete and utter lack of sunshine from November to April.

[AustrianOakJr]

In other news.....my carbs just got bumped up again. 10 extra grams per day....WOO HOO!

[proud_polack]

In other news.....my carbs just got bumped up again. 10 extra grams per day....WOO HOO!

Mine too.. Oh wait I'm bulking till July =P
On a serious note, that is a great metabolism though. And you're looking pretty lean in those progress pics.

[Jrich54338]

Sean,
I consumed tons of green beans, peas, all I can say is that I was stuffed to the max. After the one meal I didnt even want to look at food, well that is until I had to eat again 2.5 hours later

[strebla]

Sean, progress pics look great and looking forward to watching you get diced!

[Bnizzle163]

Sean your arms are just silly dude. Upper body has made some noticeable changes already in terms of lean-ness.

Always good to wake up lighter after a refeed. Your body just soaks up those carbs like a sponge!

[AustrianOakJr]

Mine too.. Oh wait I'm bulking till July =P
On a serious note, that is a great metabolism though. And you're looking pretty lean in those progress pics.

Enjoy your bulk.....its not long into a cut that you begin to miss it!

Yes, it seems like my metabolism has picked up a few beats since last year. Its a good feeling to think I might hit the 160's with my carbs still well above 200. We shall see!

Sean,
I consumed tons of green beans, peas, all I can say is that I was stuffed to the max. After the one meal I didnt even want to look at food, well that is until I had to eat again 2.5 hours later

Oh, I know.....the veggies add a lot of bulk. I just have a real love for rice, potatoes, and bread!! Its hard to eat that many veggies when I have a good chunk of carbs to play with. As they dwindle, the greens become a much bigger part of my diet. Im not there yet....but I will soon join you on the veggie train!

Sean, progress pics look great and looking forward to watching you get diced!

Thanks Jeff. Glad to have you along for the ride. And I am anxious to have you critique my posing.

Sean your arms are just silly dude. Upper body has made some noticeable changes already in terms of lean-ness.

Always good to wake up lighter after a refeed. Your body just soaks up those carbs like a sponge!

Thanks man. Since I havent trained my biceps in months, my head starts to play games with me thinking they are shriveling up into little peanuts. So its good to have the reinforcement. Just stop calling me silly, OK? J/K..

Yes, I run through the carbs pretty quickly. It seems like the more I stoke the fire, the more I burn. Im am very hungry on my refeed days.

[JimmyChitwood]

Can't believe how lean you're looking with so much time on your side. This is cool. That side relaxed shot ... gee whiz, man... big. Really big.


Well, except for those shriveled peanut biceps. Judges prolly won't notice, though. Just keep going.

[proud_polack]

Reading about all these greens makes my stomach upset. I've overdone them a few times and ended up terribly bloated and backed up from too much fiber. Awful

[AustrianOakJr]

Can't believe how lean you're looking with so much time on your side. This is cool. That side relaxed shot ... gee whiz, man... big. Really big.


Well, except for those shriveled peanut biceps. Judges prolly won't notice, though. Just keep going.

Tanks sucka! 17 or so lbs to move and still feeling very good. I hope it lasts at least another 10 lbs.

Reading about all these greens makes my stomach upset. I've overdone them a few times and ended up terribly bloated and backed up from too much fiber. Awful

Backed up from too much fiber? Weird. Usually it gives you the shlotskis.

[proud_polack]

Yessir, too much can block you up (odd right?)
Effects of too much fiber:
Gas, diarrhea, general abdominal discomfort, constipation, possible blockages, or the need for urgent movements. Taken from http://www.healthline.com/blogs/diet...uch-fiber.html
Generally too much for me is excess of 40 grams. Only overdone three times, terrible experience. Just feel terribly gassy, but can't do sh*t about it (literally).

[AustrianOakJr]

CHEST AND TRICEPS - HYPER

Feeling a bit of a time crunch today so rest periods were short. I felt a touch weak today.....dont know whats up with that. Might just be that I havent done decline BB bench in a few weeks.

I went in for some more physical therapy today. He says my hips are loosening up a bit which is good. He keeps making comments on how ridiculously tight I am and that hes only seen cases like this in the textbooks. HA! Hes been doing this for 25 yrs and has worked with the Pittsburgh Pirates for a while too. So that makes my feel great! Anyways....I am feeling a little better in my lower back. My upper back is still bothering me though....he said I may have disk problem there, which sucks. Fortunately it doesnt really seem to be aggravated a whole lot by training. So, its more just an annoyance.....all the muscles in my upper back feel like theyre tensioned on all the time. He ground away at the knots and put me in traction for a bit. It feels different back there......time will tell if its a good different or not.

DECLINE BB BENCH

275 X 8
255 X 7 (target was 8 - crap)
225 X 8

INCLINE SMITH PRESS

205 X 8
185 X 10
185 X 10

CABLE FLYES- MID CHEST

18 X 10
16 X 12
16 X 12

TRICEP PUSHDOWNS - ROPES

3 sets X 10

TRICEP OVERHEAD EXTENSION MACHINE

2 sets X 10

CARDIO

30 min MISS - 400 kcals

[AustrianOakJr]

Yessir, too much can block you up (odd right?)
Effects of too much fiber:
Gas, diarrhea, general abdominal discomfort, constipation, possible blockages, or the need for urgent movements. Taken from http://www.healthline.com/blogs/diet...uch-fiber.html
Generally too much for me is excess of 40 grams. Only overdone three times, terrible experience. Just feel terribly gassy, but can't do sh*t about it (literally).

Wow.....ill keep that in mind.

[proud_polack]

Wow.....ill keep that in mind.

Figured I'd save you the aggravation of constipation and general discomfort.. At the rate you're going through carbs, you might not have to touch greens for a long time.

[jked4life]

Wow Sean, looking good at such a distance out from your first shows. That's a really darn good thing. Congrats on the carb bump too. Avoiding the downward spiral... priceless.

I'm wondering if you'll get a few pounds leaner before your body truly starts freaking out this time? I'm also thinking you'll be about 5lbs lower before that happens anyways because you'll be comparing depleted vs. fully full full.

Either way, you're gonna be killing it come Late Spring/Summer. Congrats on having company in the transformation contest! That's big. At least now when you start getting "lack of glucose brain", you can both snap at each other, rather than just a one way thing

[Bnizzle163]

Wow.....ill keep that in mind.

This is true! At one point during the offseason I was eating around 500+cho a day (high for me) and sometimes it would be a lot of oats, blueberries, ezekiel bread, etc... on top of that I would make a ton of pancakes w/ww flour... needless to say, my fiber was around 70+ grams on some days and had a rough patch there. Tons of gastrointestinal discomfort, constipation, you name it . Took a while to correct this lol.

[J_Bo]

*in Austrian accent* I watch you

[FATHER FLEX]

Wow Sean, looking good at such a distance out from your first shows. That's a really darn good thing.

Licking my chops about this

[tagun]

Figured I'd save you the aggravation of constipation and general discomfort.. At the rate you're going through carbs, you might not have to touch greens for a long time.

This is true! At one point during the offseason I was eating around 500+cho a day (high for me) and sometimes it would be a lot of oats, blueberries, ezekiel bread, etc... on top of that I would make a ton of pancakes w/ww flour... needless to say, my fiber was around 70+ grams on some days and had a rough patch there. Tons of gastrointestinal discomfort, constipation, you name it . Took a while to correct this lol.

Oh so I'm not the only one that has experienced the downsides of too much fiber? I swear I'll choke the next person that says they eat something because it has a lot of fiber. **** FIBER, I had days when I got my intake up to 80 grams and believe me, you do not want that experience. And neither do others around you, if you get my drift.

I hate having to eat upwards of 4000 kcal per day because it inevitably means you get a lot of fiber, even if you don't try to (yup, I like oats and potatoes... a bit too much).

So yeah, definitely look out for fiber. Obviously some of us are more sensitive and others are less, but in any case it's the worst experience ever!

[JimmyChitwood]

Yessir, too much can block you up (odd right?)
Effects of too much fiber:
Gas, diarrhea, general abdominal discomfort, constipation, possible blockages, or the need for urgent movements. Taken from http://www.healthline.com/blogs/diet...uch-fiber.html
Generally too much for me is excess of 40 grams. Only overdone three times, terrible experience. Just feel terribly gassy, but can't do sh*t about it (literally).

Why is it that whenever the medical community lists out the side effects of something, invariably their list contains a bunch of conditions that are the exact opposite? They'll list side effects of a medicine and say:

"Side effects may include insomnia, narcolepsy, depression, euphoria, instant death and/or significantly prolonged life." I guess you and Oak are both right about the fiber - schlotskis and blockage. Weird. Me? I just get gas. But my wife tells me that drinking water gives me gas.

[co1e_train]

You sir will be one finely diced dude come show time

[proud_polack]

Why is it that whenever the medical community lists out the side effects of something, invariably their list contains a bunch of conditions that are the exact opposite? They'll list side effects of a medicine and say:

"Side effects may include insomnia, narcolepsy, depression, euphoria, instant death and/or significantly prolonged life." I guess you and Oak are both right about the fiber - schlotskis and blockage. Weird. Me? I just get gas. But my wife tells me that drinking water gives me gas.

Water?? That would be unfortunate. And it seems like anything in over-abundance is a double edged sword. I mean, even sex can probably lead to heart failure in the elderly =P

[healthybodies]

Arms look Hyoog.
<-----------Jealous

[JimmyChitwood]

Water?? That would be unfortunate. And it seems like anything in over-abundance is a double edged sword. I mean, even sex can probably lead to heart failure in the elderly =P

That gives me gas too.