A Beast's Journey Back to the Natural Stage

[DannyQuach]

What's going on everyone.

thought I'd start one of these because it's easier to log all of my workouts on a forum rather than twitter and facebook and also I thought it'd be a good idea to network and spread the love on bodybuilding.com

Little bit about myself, name's Danny Quach.

I'm 21 years old and I'm about to graduate from the University of Georga (GO DAWGS!) in May.

I'm proud to say that I'm sponosred by Beast Sports Nutrition.

I've powerlifted over 5 years and have some USAPL records for the raw 198 jr division in Georgia.

I stepped on stage for the first time July of 2011 and placed 2nd in novice middleweights at an INBF show (Southern States hosted by Alli Kerr)

That was my first contest prep and it was going from a powerlifters physqiue to a bodybuilding physique. Little to say I wasn't 100% satisfied with the package I brought on stage after 12 weeks of dieting, but it was a good and fun first show.

Some critques from the judges of my show were that I need to be drier, a bit more conditioned from the front, and that my legs were too big for my upperbody (but they said of course it was a "good problem to have")

I've taken an off season of 4+ months to add some solid upper body mass and fastfoward today where I'm roughly 2 weeks into my prep of 18 weeks (i'll be 16 weeks out tomorrow).

I'll be posting pictures, workouts, and all that jazz in the up coming weeks to keep everyone updated on my progress.

Until then--

D.Quach

[DannyQuach]

From a hefty 215 to an ok 166

[TheNaturalOak]

very nice... whats ur weight right now?

[DannyQuach]

very nice... whats ur weight right now?

thanks brotha! my weight this morning (16 weeks out) was 202.5

[DannyQuach]

Monday: Quads/Hamstrings (light), Cardio (Morning)
Tuesday: Chest, Abs, Calves
Wednesday: Sprints/Posing
Thursday: Back, Abs, Cardio (Morning)
Friday: Hammies/Triceps
Saturday: Shoulders/Biceps
Sunday: Sprints/Posing


Without getting too much into my Macros, I have 5 low days and 2 refeed days for dieting

I'm off to get some delts and shoulders in...... lets goooooooooo!

also here are a couple pics from posing practice

[DannyQuach]

w-ww.youtube.com/user/dquachinator

^^^ Link to my youtube page... I upload a few times a month

[DSHEPHERD7]

Hey man,

Looking forward to see your progress. Just followed you on twitter so I don't miss anything.

Care to share your diet in detail? I'm starting to cut in a few weeks myself so interested to see what you have in place.

Dave

[WoopItsKevin]

Looking great man, awesome transformation! I'll definitely be in on this thread...keep it up

[DannyQuach]

Hey man,

Looking forward to see your progress. Just followed you on twitter so I don't miss anything.

Care to share your diet in detail? I'm starting to cut in a few weeks myself so interested to see what you have in place.

Dave

Thanks for stoppin in Dave!
If I'm not following you on twitter, just shoot me an @mention and I'll get on that.

My diet is pretty simple; clean sources, chicken tuna brown rice oats peanut butter
low days: 50f/125c/225p (5 out of 7 days)
high days: 40f/225c/200p (2 out of 7 days)

it's basically my diet when I was about 12 weeks out from my first show, pushed out to 18 weeks.

Looking great man, awesome transformation! I'll definitely be in on this thread...keep it up

thanks for stoppin by big dawg!
lookin stout brotha. you got a log anywhere I can follow?

[DSHEPHERD7]

Thanks for stoppin in Dave!
If I'm not following you on twitter, just shoot me an @mention and I'll get on that.

My diet is pretty simple; clean sources, chicken tuna brown rice oats peanut butter
low days: 50f/125c/225p (5 out of 7 days)
high days: 40f/225c/200p (2 out of 7 days)

No worries man, how are you going with supplements? Are yoy using anything inparticular? Looking forward to see your results

[DannyQuach]

No worries man, how are you going with supplements? Are yoy using anything inparticular? Looking forward to see your results

supplement wise I'm all Beast Sports this go round! my staples of course are their Beast Whey, Beastmode (preworkout), Aminolytes (intra BCAA), and creature (creatine)

I'm also using/cycling on and off their fat burner 2shredded and their energy/appetite surpressor Amphetalean. they actually just released a new amphetalean powder and it tastes soooo good.

[DannyQuach]

So I'm officially less than 16 weeks out today. "Off" day today other than sprints and posing practice which should be fun. I'm helping my buddy out with his first show and he's 6 days out from it-- he's competing april 7

but a glimpse of yesterday's delt/bi workout

behind the head BB press 4x10
seated DB miltary S/S upright rows 4x8
Front raise S/S reardelt flies 4x12 (drop sets with reardelt)
DB lateral raises 4x12-8
Face pulls 3x12
BB curls 4x6-8
Incline DB curls 4x12
Wide grip spider curls 3x10
then I ran the rack with pinwheel curls from 30's - 10's

[UphillFitness]

Looks like you've got a strong base to start with. Looking forward to following along with your prep

[DannyQuach]

Looks like you've got a strong base to start with. Looking forward to following along with your prep

Good havin ya along for the ride brotha!

[WoopItsKevin]

thanks for stoppin by big dawg!
lookin stout brotha. you got a log anywhere I can follow?

Yeah man here's the link to mine I'd appreciate you following along!
http://forum.bodybuilding.com/showth...hp?t=143030423

[DannyQuach]

Yeah man here's the link to mine I'd appreciate you following along!

you got it brotha!

always good to meet another young buck trying to make it in this industry

[devinh]

i'm here man, let's get this thing started, lol. can't wait to see it man, you've got a lot of muscle at such a young age. can't wait to see the difference in 12 and 18 weeks this time around. have you considered going for a second show after the first one this year? maybe making a little run for 2-3 shows, a month or two apart? i know carlos is running a couple this year, and if i remember correctly he's not nga anymore, i think nanbf?
all these prep threads i follow make me want to get on stage again. but i think i'll get into the 181's for the Southern States meet in October, then evaluate from there. By the way, you should consider attending this year, if you aren't going to lift in it. It will be in Warner Robins, but it's at a Ramada, two platforms i believe, in the ballroom, with an after party in the hotel. should be a great time.

[JBmelt]

D. looking good bro, keep it up!

[DannyQuach]

i'm here man, let's get this thing started, lol. can't wait to see it man, you've got a lot of muscle at such a young age. can't wait to see the difference in 12 and 18 weeks this time around. have you considered going for a second show after the first one this year? maybe making a little run for 2-3 shows, a month or two apart? i know carlos is running a couple this year, and if i remember correctly he's not nga anymore, i think nanbf?
all these prep threads i follow make me want to get on stage again. but i think i'll get into the 181's for the Southern States meet in October, then evaluate from there. By the way, you should consider attending this year, if you aren't going to lift in it. It will be in Warner Robins, but it's at a Ramada, two platforms i believe, in the ballroom, with an after party in the hotel. should be a great time.

Heck yeah man! Do a show!! It'll be fun... haha.
181's eh?? you're cuttin a good amount of weight aren't ya?
and warner robins ain't too far away from my home home, conyers, GA

Also I'm doing 2 shows back to back... SNBF July 21st and NANBF July 28th

D. looking good bro, keep it up!

thanks for stoppin in brotha! also, nice shirt and shaker in the avi!

[DannyQuach]

Did 20 minutes on the stair stepper and sprints this morning at 8am before class. I was the smelly sweaty kid but I had to get it in

Leg workout was as followed:

pre-exhaust leg ext 4x20
narrow stance squats 4x10
Single leg leg press 3x10 each leg
Hack squats 3x10
Random Calf work

then s/s standing leg curl with lying leg curl

good pump. waddling pretty good

[TurtleApe]

More rear glute shots or negs

[naturalguy]

I'll be following Danny, let's do this

[DannyQuach]

More rear glute shots or negs

hahahahah bro rep the crap outta me. I need it. thanks for stoppin in tho brah-- I still use your phrase "haters gonna hate, shredders gonna dominate"

I'll be following Danny, let's do this

ahh sh!t. NG in the houuuuseeeeee. Eric, always good to have you my man!

[devinh]

I don't need to cut much to be a 181. I've been hanging around 192 for the most part, weighed in at 189 at the meet two weeks ago, so it will be easy. Only thing I don't like is that damn 2 hour weigh in.
But yeah, Warner robins isn't far for you at all. Can't wait to see you there. And I'll be checking in your shows, I'll have to try to make it to one or both of them.

[DannyQuach]

I don't need to cut much to be a 181. I've been hanging around 192 for the most part, weighed in at 189 at the meet two weeks ago, so it will be easy. Only thing I don't like is that damn 2 hour weigh in.
But yeah, Warner robins isn't far for you at all. Can't wait to see you there. And I'll be checking in your shows, I'll have to try to make it to one or both of them.

that would be awesome my man!! I really appreciate it. and yeah keep me updated with your meets... but I'll be following your journey there back to the platform anyway!

[DannyQuach]

Good little chest workout today

started with DB flatty 3x10,x8,x5
Incline DB flies 4x10
Incline BB 4x10
Weighted Dips 3x8
Low Cable Flies 3x8
Pec Dec Flies 4x12

abs, calves, boom.

feeling good, just a little stressed out about school. but been getting compliments already of being leaner and more vascular.. woot?

[UphillFitness]

that would be awesome my man!! I really appreciate it. and yeah keep me updated with your meets... but I'll be following your journey there back to the platform anyway!

During what part of a bodybuilding season do you think it would be most effective to do a PL meet? Towards the end of a bulk when strength and weight are both up? Or sacrifice a little strength to compete at a lighter weight during a cut?

[DannyQuach]

During what part of a bodybuilding season do you think it would be most effective to do a PL meet? Towards the end of a bulk when strength and weight are both up? Or sacrifice a little strength to compete at a lighter weight during a cut?

hmm. that depends again. remember strength is taken into a relative count... I would say that I'm stronger on my offseason even though I weigh more pound for pound, but if you can find a good balance then get after it during a cut. I think Matt Jansen (he has a thread on here somewhere) would be better at answering that.

a question to you is why do you want to do the powerlifting meet? just for fun or for more motivation/goal setting reasons?

[UphillFitness]

hmm. that depends again. remember strength is taken into a relative count... I would say that I'm stronger on my offseason even though I weigh more pound for pound, but if you can find a good balance then get after it during a cut. I think Matt Jansen (he has a thread on here somewhere) would be better at answering that.

a question to you is why do you want to do the powerlifting meet? just for fun or for more motivation/goal setting reasons?

A little bit of both, having fun with the experience as well as hitting some goals.

[DannyQuach]

A little bit of both, having fun with the experience as well as hitting some goals.

ah, fair enough my man. well I have some experience with the training aspect if you need routines or anything to follow! I'll always be a powerlifter at heart. and if I can't answer it, I have some friends pretty high up in powerlifting who are pretty knowledgable about the sport.