The Push: Eric Helms 2011 Contest Season

[toddbz]

Yeah you're way leaner now than last prep's starting point. Quads even have some separation. Took a bit to get to that point last time out.

Brass ring baby!!!

[Bnizzle163]

Lower back and abs look great this far out, E!

Time to do some damage!

[DFisco]

Legs are looking like you put some mass on them.

[bwelch1985]

that's a pretty damn good starting spot E. muuuuuch better than you were in '09 at the jump off. as usual, i am incredibly jealous of your perfect abs.

[Rsardinia]

Lookin great for the start Eric. You have definitely made some gains, gonna look awesome when you get diced.

[tsajdak]

This is my first time following so can't compare to before but you are definitely looking like you will be doing some damage.

[Quelly]

Looking great quelly

thank you

subbed for the pro card! time flies, I remember the day you started your old log

me too! feels like it was a lifetime ago and yesterday at the same time....weird

I was looking through some OG journals of ya... You def are starting this out leaner with great improvement! It's your time dude!

thanks man

So much better this time. Very excited about what is next for you Mr. Helms!

Me too buddy

Looks like you have a great starting point! Best of luck brotha!

Thnks Matt!

aww hell yea for similar macros. It would make sense since were similar weight and body types. Kill it Eric! 15 weeks away for both of us!

our year buddy

Wheels look hyooge, Abs already lookin great, and the Christmas tree is already out to stay.... NOICE!

Thanks Jason means alot coming from you

Looking great E! Noticable improvements in the back and chest!

You are at a great starting point for this years run. Can't wait to see the Eric Helms that hits the stage!

Thanks Luke, glad to hear you see some improvement

Show off

Looking good Eric. It begins.

lol, thanks brad

Yeah you're way leaner now than last prep's starting point. Quads even have some separation. Took a bit to get to that point last time out.

Brass ring baby!!!

Yeah I'm liking starting 2 months ahead of 09 lol

Lower back and abs look great this far out, E!

Time to do some damage!

Thanks! You know it

Legs are looking like you put some mass on them.

Glad to hear that!

that's a pretty damn good starting spot E. muuuuuch better than you were in '09 at the jump off. as usual, i am incredibly jealous of your perfect abs.

Thanks man

Lookin great for the start Eric. You have definitely made some gains, gonna look awesome when you get diced.

Thanks Robbie

This is my first time following so can't compare to before but you are definitely looking like you will be doing some damage.

Let's hope so!

I think i have the worse lower back genetics on this site lol.

Looking great for this far out E! Those seem like some pretty agressive macros, you refeeding just once a week??

We all have parts of us that stand out and parts that we want to improve, over all I think you have a very good package Paul.

And my current Macros are pretty all over. I have 4 days of lifting weekly, my refeed of 500g is on chest and back, shoulders/arms and quads/calves are 250g, and glutes/hams is 200g. I have 3 days a week I do 150g of carbs, 2 days of those are MISS, one day off completely.

[BaFtub]

Looking solid! Great offseason from the looks of it in terms of staying lean, legs in particular.

Is that an xmas tree? ;]

[ErickStevens]

I think i have the worse lower back genetics on this site lol.

I hate to call in the Whambulance on this one, but I think I got you beat there brah.

[Quelly]

Intro

Man my body isn't used to reps above 6-8 lol, hypertrophy work is kinda fun when I get over how much weight I have to drop, especially after the first few sets. Well, I have a feeling my strength-endurance will start improving quickly.
Did shoulders and arms today, tomorrow will be just some easy cardio and carbs will be a lot lower. Then friday off with the same macros and then big 500 with chest and back on saturday. From there I hope to see at least one 197.something weigh in next week.

Nutrition

60/250/250

Training

Shoulders and Arms Hypertrophy

Seated DB Shoulder Press
80's x 8 (2 sets)
65's x 12

DB Lateral Raises, strict
35's x 10
30's x 12

Barbell Curls
100 x 8
90 x 8
60 x 12

Close Grip Bench
185 x 8 (2 sets)

Seated DB Overhead Tricep Extensions
90 x 10
80 x 10
70 x 12

Debrief

Sick pump...not that it matters besides it looking and feeling neat, and so far I've been totally relaxed about prep and want to keep it that way as long as possible. There has been no "flip the switch brah" or "time to put it in high gear", it's just, less food, more activity, and reduced training volume to match my slower recovery. A solid smart plan, and I'm letting the fat loss happen without focusing on it to the point of obsession.
I like it

[J_Bo]

I like it, too. That mentality makes it seem a lot nicer. Hope you can keep the midset. As far as the hyper work... you should be able to progress in the rep ranges you aren't used to... Can you imagine something that crazy??? Progressing during a prep? Sorry forget I mentioned it.. can't be done

[anti-steroids]

I like it, too. That mentality makes it seem a lot nicer. Hope you can keep the midset. As far as the hyper work... you should be able to progress in the rep ranges you aren't used to... Can you imagine something that crazy??? Progressing during a prep? Sorry forget I mentioned it.. can't be done

yeahh....who does that? also same question I asked berto is HITT going to be card you play later in the game or no?

[Quelly]

I like it, too. That mentality makes it seem a lot nicer. Hope you can keep the midset. As far as the hyper work... you should be able to progress in the rep ranges you aren't used to... Can you imagine something that crazy??? Progressing during a prep? Sorry forget I mentioned it.. can't be done

CANT BE DONE!!!!

yeahh....who does that? also same question I asked berto is HITT going to be card you play later in the game or no?

if needed, I'll probably go to 3x/week MISS at 500kcals before I add in a HIIT session though. I doubt I'll do more than 2x/week at 15 intervals though even at the hardest point in prep. I think that is right on the border of too much for me....funny thing is that's where I started in 09 lol

[AustrianOakJr]

Intro


Debrief

Sick pump...not that it matters besides it looking and feeling neat, and so far I've been totally relaxed about prep and want to keep it that way as long as possible. There has been no "flip the switch brah" or "time to put it in high gear", it's just, less food, more activity, and reduced training volume to match my slower recovery. A solid smart plan, and I'm letting the fat loss happen without focusing on it to the point of obsession.
I like it

Nice....I like this. When the bodyfat takes a major dive, there will be plenty of time to become OCD about the fat loss. Enjoy the relaxed approach for as LONG as possible. Im trying to do the same thing, myself.

[JimmyChitwood]

Sick pump...not that it matters besides it looking and feeling neat, and so far I've been totally relaxed about prep and want to keep it that way as long as possible. There has been no "flip the switch brah" or "time to put it in high gear", it's just, less food, more activity, and reduced training volume to match my slower recovery. A solid smart plan, and I'm letting the fat loss happen without focusing on it to the point of obsession.
I like it

Relaxed come-what-may frame of mind. Sounds like Eeyore. Just don't fall asleep on the treadmill.

Oh, and I'm in before the 100th page.
Start point looks great, Eric. If I could get my legs to look like that...I'd consider my prep done! Holy ham bellies in that side shot! Back and chest are showing off the work you've done too. Nicely played offseason.

[jked4life]

Sick pump...not that it matters besides it looking and feeling neat, and so far I've been totally relaxed about prep and want to keep it that way as long as possible. There has been no "flip the switch brah" or "time to put it in high gear", it's just, less food, more activity, and reduced training volume to match my slower recovery. A solid smart plan, and I'm letting the fat loss happen without focusing on it to the point of obsession.
I like it

That's one of the few things I regret about my prep. I wish I'd been able to begin with this mentality. I was pedal to the floor from week 1. I think it will help later on because inevitably it will get really real and you don't want to be burned out at that point. You and Alberto are some smart dudes.

Next time, I'll set myself up better and have the ability/experience to approach it this way.

[DREhova 87]

That's great advise. Berto told me that he wants things to gradually happen... Rather than "muscling" the fat out of me. I think this is what he meant by it... Just let things fall into place.

[Quelly]

Relaxed come-what-may frame of mind. Sounds like Eeyore. Just don't fall asleep on the treadmill.

Oh, and I'm in before the 100th page.
Start point looks great, Eric. If I could get my legs to look like that...I'd consider my prep done! Holy ham bellies in that side shot! Back and chest are showing off the work you've done too. Nicely played offseason.

Eeyore kinda had the clinically depressed thing going too....yeah not so much for me lol, and thanks Jimmy

That's one of the few things I regret about my prep. I wish I'd been able to begin with this mentality. I was pedal to the floor from week 1. I think it will help later on because inevitably it will get really real and you don't want to be burned out at that point. You and Alberto are some smart dudes.

Next time, I'll set myself up better and have the ability/experience to approach it this way.

That's great advise. Berto told me that he wants things to gradually happen... Rather than "muscling" the fat out of me. I think this is what he meant by it... Just let things fall into place.

Nice....I like this. When the bodyfat takes a major dive, there will be plenty of time to become OCD about the fat loss. Enjoy the relaxed approach for as LONG as possible. Im trying to do the same thing, myself.

It takes a lot of mental energy to be totally focused on burning fat 24/7, and it doesn't actually help with anything lol. I'm still weighing my food and doing everything I planned on, I'm just not obsessing over everything in other less tangible ways that really serve no purpose except to elevate stress. Yeah I recommend it lol

[AustrianOakJr]

Eeyore kinda had the clinically depressed thing going too

HA HA! Yep.....dont want to be Eeyoring your prep. From there, post contes blues could be real bad.

It takes a lot of mental energy to be totally focused on burning fat 24/7, and it doesn't actually help with anything lol. I'm still weighing my food and doing everything I planned on, I'm just not obsessing over everything in other less tangible ways that really serve no purpose except to elevate stress. Yeah I recommend it lol

Solid. Yup....ive been trying the same thing. And I dont know if its mentality or supplementation or the fact that im starting so much leaner or a combo of all......but im feeling really good at this bodyfat level. Like I havent before. There is a lot to be said for keeping the stress low. I dig it!

Hey I missed the start point pics here......I went back to have a look. Man, you are in a nice spot. Mid section is TIGHT for the very beginning. And like Jimmy said.......those freaking hammies are unreal. They are gonna come in handy when it comes to impressing the judges.

[Bnizzle163]

Aw, you're no fun. Being OCD is part of the fun of prep and part of what makes us bodybuilders

[Stoner90]

Great conversation from everyone. That is what Jeff has been telling me, and will undoubtedly need to continue to preach/stress to me. Those who know me even a bit, know I am one Hyper OCD Mofo!

I get all amped up, too amped up for my own good sometimes. No dang reason to stress about all this, especially since I have you guys(Team 3DMJ) doing my prep.

I can hear it right now from Jeff, "Relax, you will be fine, there is plenty of time." He is like a cross between Yoda, The Zen Master, and Confucius.

He is so calm, he should be called Stoner not me. Ha.

[strebla]

Use the force Eric! No but seriously...what is the worst that can happen? You lose a show...big deal. Just keeping enjoying each day of training and the show is an added bonus.
Yoda out!

[Quelly]

HA HA! Yep.....dont want to be Eeyoring your prep. From there, post contes blues could be real bad.



Solid. Yup....ive been trying the same thing. And I dont know if its mentality or supplementation or the fact that im starting so much leaner or a combo of all......but im feeling really good at this bodyfat level. Like I havent before. There is a lot to be said for keeping the stress low. I dig it!

Hey I missed the start point pics here......I went back to have a look. Man, you are in a nice spot. Mid section is TIGHT for the very beginning. And like Jimmy said.......those freaking hammies are unreal. They are gonna come in handy when it comes to impressing the judges.

Aw, you're no fun. Being OCD is part of the fun of prep and part of what makes us bodybuilders

Great conversation from everyone. That is what Jeff has been telling me, and will undoubtedly need to continue to preach/stress to me. Those who know me even a bit, know I am one Hyper OCD Mofo!

I get all amped up, too amped up for my own good sometimes. No dang reason to stress about all this, especially since I have you guys(Team 3DMJ) doing my prep.

I can hear it right now from Jeff, "Relax, you will be fine, there is plenty of time." He is like a cross between Yoda, The Zen Master, and Confucius.

He is so calm, he should be called Stoner not me. Ha.

Use the force Eric! No but seriously...what is the worst that can happen? You lose a show...big deal. Just keeping enjoying each day of training and the show is an added bonus.
Yoda out!

Dude....we should all listen to some Bob Marley and get baked

[My_Legacy]

Subbed to this! BTW man, do you know or have a good guess on what your bf% is? 12-15%ish? Also, what weight did you compete at the last time you were on stage?

[Quelly]

Intro

Low carb day along with cardio today. Also classes started yesterday, I'm taking Trends and Issues in Fitness, Fitness for Special Populations and Ethics of Sport for the first half of the semester, then the second half of the semester is Wellness Seminar II and Sport Nutrition. Got a lot of studying in today, participated in some discussion, listened to the lecture, and did some reading.
For my cardio I took a brisk walk around the park near my house for just under an hour. Strapped on some wrist weights, and downloaded a sports medicine conference onto my itouch and listened to lectures on exercise physiology, sports conditioning and sports training for special populations. Made it go a lot faster.

Nutrition

60/150/250

Training

Cardio
~400kcals burned brisk walking with wrist weights

Debrief

nothing special to report at this time, tomorrow is an off day and same macros

[Quelly]

Subbed to this! BTW man, do you know or have a good guess on what your bf% is? 12-15%ish? Also, what weight did you compete at the last time you were on stage?

yeah right in there, probably 14% or so. Last time I competed my lowest, first thing in the morning weigh in, nude after I peed and before I ate was 180.8, on stage I was like ~185 or so.

[My_Legacy]

yeah right in there, probably 14% or so. Last time I competed my lowest, first thing in the morning weigh in, nude after I peed and before I ate was 180.8, on stage I was like ~185 or so.

Ah ok, I guess that's the good thing about competing is you already have a general number where you need to be, so it's probably easier to estimate where you are throughout your prep.

[Quelly]

Ah ok, I guess that's the good thing about competing is you already have a general number where you need to be, so it's probably easier to estimate where you are throughout your prep.

you can ballpark, but early on when you can still make measurable progress in stage weight you have to just go by how you look. 09 was new for me, since I had competed for the first time in 07 after just 3 years of lifting. So I competed at 178, and that was a weigh in at the venue, probably at 6-7% bodyfat in 07. 09 I was in the low 180's and 4-5%. So I gained a good chunk of muscle. Now that I've been at it longer the variance will be less pronounced. I would be happy to be 180 again, but leaner (which I think I can still get a touch leaner compared to 09), that would show I put on a few pounds since 09.

[XManPaul]

you can ballpark, but early on when you can still make measurable progress in stage weight you have to just go by how you look. 09 was new for me, since I had competed for the first time in 07 after just 3 years of lifting. So I competed at 178, and that was a weigh in at the venue, probably at 6-7% bodyfat in 07. 09 I was in the low 180's and 4-5%. So I gained a good chunk of muscle. Now that I've been at it longer the variance will be less pronounced. I would be happy to be 180 again, but leaner (which I think I can still get a touch leaner compared to 09), that would show I put on a few pounds since 09.

That is well said and not a lot of people discuss contest morning bodyweight from season to season, and whether or not they made a gain/improvement.

Based on your pics at 201lbs, i think you have a shot to be between 179-181 the morning of the show and be a tad leaner than 09 (just because you were already shredded and close to that final level of conditioning).

Currently you are deceivingly lean, and your legs from every angle have good size and shape. People will start to take some serious notice at you when your at around 191lbs in the morning and below.

Good non-obsessing fat loss approach. Maybe soon i will begin a journal for my next contest prep.

[Quelly]

That is well said and not a lot of people discuss contest morning bodyweight from season to season, and whether or not they made a gain/improvement.

Based on your pics at 201lbs, i think you have a shot to be between 179-181 the morning of the show and be a tad leaner than 09 (just because you were already shredded and close to that final level of conditioning).

Currently you are deceivingly lean, and your legs from every angle have good size and shape. People will start to take some serious notice at you when your at around 191lbs in the morning and below.

Good non-obsessing fat loss approach. Maybe soon i will begin a journal for my next contest prep.

Paul I really appreciate the insight, and I'd love to come in around the same weight and leaner, that would mean a successful offseason and prep

You should definitely make a log, every post I've read of yours is golden!