It's Finally Grow Time Baby! Incubusfan18's Post Contest Log with NEOGENIX BodyForge!

[Incubusfan18]

One of the best Non-Stim products on the market is now even BETTER!

Creatine, Citrulline, Leucine, and Now with Creatinol-O-Phosphate (COP)

Store Link: http://www.bodybuilding.com/store/neo/bodyforge.html

Intro

I am currently one week out from my first bodybuilding competition. I will be competing in the men's open lightweight and novice classes at the Metroland Championships Bodybuilding & Fitness Competition. Here's a link to my contest prep log: http://forum.bodybuilding.com/showth...hp?t=141682811

I have been training seriously since the summer following my senior year in high school, so I have a little under two years of lifting under my belt. I've always been fairly serious about my training and diet, but after going through an intense contest prep, I see exactly where I've went wrong. I plan on keeping a detailed training log to ensure that I'm progressing with my training, whether it be lifting heavier in certain rep ranges or lifting the same amount of weight for more reps over time. For diet, I want to be much more consistent from now on, eating lots of good, whole foods and limiting calories from empty sources.

Libido and strength have both taken a serious blow during the course of contest prep, especially towards the end, so I am looking forward to restoring both of those as quickly as possible with the help of a healthy, clean bodybuilding diet and BodyForge! I hope to be setting new PRs in the gym and making quality size gains before I know it.

Training

Monday: OFF
Tuesday: Bis & Tris & Forearms & Abs
Wednesday: Quads & Hams & Calves
Thursday: OFF
Friday: Chest & Tris & Abs
Saturday: Back & Rear Delts & Bis
Sunday: Delts & Traps & Calves

This routine isn't set in stone but I believe it will work very well. Training on the weekends will allow me more time to lift and will also encourage me not to drink, as I'd rather the extra calories come from cheat meals (dinner with my gf maybe) and not liquor. Cardio will be done two to three times per week for about 15-20 minutes. Abs, calves, and arms are hit twice a week because these are smaller muscle groups that can recover more quickly. However, I may not train these muscle groups twice a week for the first few weeks after my show in order to allow my body to recover better.

Nutrition

Here's the tricky part. Over the course I my contest prep I recorded my food intake religiously, weighing everything I put into my body. I followed the 'IIFYM' style of diet thinking that this would keep me sane, but it did the exact opposite. Instead, I became too concerned with what treats I could fit into my daily macros. While I know that this still of diet works just as well as eating chicken, brown rice, and broccoli 24/7, I have come to find out that it does not work for me. Towards the end of prep I began to only eat things like eggs, chicken, lean turkey and ground beef, oatmeal, potatoes, etc. and I found that I felt better physically and mentally, both in and out of the gym.

However, I'm still a little food-obsessed so I want to stop recording my macros for good after the contest. I just want to eat larger quantities of the clean, whole foods that will allow me to continue to improve my physique and performance in the gym. Basically, I'm gonna eat like an offseason bodybuilder: making sure I get enough protein from quality sources to recover and grow, heathy fats to support my libido and strength, and fill the rest of my calories with good carb sources that will support my training and put me into a caloric surplus. While this is not the easiest thing to do at my dining hall, it is entirely possible. Here is a list of foods I have available to me at my dining hall:

Fats: whole eggs, peanut butter
Carbs: oatmeal, cream of wheat, grits, whole grain bread, oat bread, rice, pasta, healthy cereals (Cheerios, etc.), fruit
Protein: egg whites, whole eggs, 2% cottage cheese, grilled chicken, whey

That being said, I am a food lover at heart and love things like pizza, burgers, fries, chinese food, mexican food, etc. I'm not going to restrict myself entirely from these foods, as I want to get away from the food obsession, but hopefully my eating habits will return to normal soon enough for me to be able to control myself. So, I will give myself a few cheat meals a week just to keep me sane. I'll post up a diet plan once I have something figured out.

Zyzz's philosophy on nutrition very accurately sums up how I'd like to eat from now:

No fast food.
No soft drinks
No sweets or sugar
Only fluid you shall drink is water, and green tea

I have never counted calories, I just make sure I get a good amount of protein in every meal, and have around seven or eight separate meals a day as this ignites the metabolism. Basically, to put on meat, you have to eat meat. Try have some sort of meat product in most of your meals. Chicken Breast, Steak, Lamb, Kangaroo and if you don’t love these already, you will have to learn to.

Other Supplements

Animal Pak
OxiMega Fish Oil
Universal Ultra Whey Pro
MGN Pure Whey Protein Isolate
Universal Atomic 7
AllMax Aminocore

Dosage

1 scoop every day 30 minutes before breakfast. On training days, I will take an additional 2 scoops before training. On off days, I will take another scoop at some point in the early evening.

Pics!







Let's Start Growing.

[Rypt1]

In!

[Bnizzle163]

In like Flynn!

[Incubusfan18]

In!

In like Flynn!

Yeah buddy!

I just came across this article: http://prescriptionutrition.com/nutr...ntest-rebound/ Good stuff!

Took 10g of BodyForge about 10 minutes ago, time to hit some chest!

[acm807]

i'll join in on the fun! time to put some some size/strength!

[Incubusfan18]

Chest

Incline Barbell Press

95 x 11,9,8

Flat Dumbbell Press

40 x 10,10,10

Decline Smith Machine Press

105 x 13
125 x 9,9

Cybex Eagle Chest Press

110 x 10,10,10

Notes: Almost one week post contest and still unbelievably weak Strength has always been a struggle for me, but I remember that last spring I was able to incline barbell press 155 x 6-8 and flat dumbbell press 80's x 6-8. The poundages I was using today are similar to the weights I used 3-4 months after I started lifting 2 years ago...for me this is a really hard thing to come to terms with. Fuc k being lean, time to pound the clean foods and start getting some of my strength back! BUT, on a positive note I had an incredible pump today...chest and triceps were completely engorged with blood today.

[Incubusfan18]

Back

Rack Deadlifts

275 x 6
275 x 7

I did these from a point a few inches below my knees, felt awesome! I used straps for the second set after my grip gave out after the fifth rep.

Barbell Rows

135 x 10,10,9

Wide Grip Cable Rows

8 x 8,8

Single Arm Cybex Eagle Rows

110 x 10
120 x 9,9

Hyperextensions

45 x 8
25 x 11,10

Notes: Incredible pump in my lats as usually, but the emphasis on rowing and lower back exercises gave me an awesome lumbar and lower/middle trap pump! Weighed 139 this morning, gonna do bis and rear delts in a few hours then hit up a cheat meal .

[Incubusfan18]

Rear Delts & Bis

Seated Bent Over Lateral Raises

12.5 x 15
17.5 x 10,10,10

I did these with a pronated grip (pinkys going towards the ceiling), felt good!

Face Pulls

6 x 12,12,12,11,10

I got the best rear delt pump I've ever had from these! I used two separate pulley handles and pulled them apart at the contraction, pretty much this: http://www.exrx.net/WeightExercises/...wStirrups.html

EZ Bar Cable Curls

70 x 14,13,12,12

Rope Hammer Curls

7 x 50 x 10

Dat dere FST-7 gotta get these arms to grow somehow!

Notes: Just finished my cheat meal...cold sesame noodles and a pint of sesame chicken. Delicious! But I'm still hungry hahaha, might have to go on a pizza and ice cream run...

[Incubusfan18]

Delts & Traps

Seated Smith Machine Military Press

45 x 20
65 x 15
105 x 6
95 x 8
95 x 7 drop to 75 x 6

I did this exercise the Monday after the show and I was definitely stronger today, nowhere near where I was but it's definitely coming back!

DB Lateral Raises

20 x 15
25 x 10,9
20 x 14

Behind-The-Back Cable Lateral Raises

1 x 10,10,10

Barbell Shrugs

135 x 15
185 x 11
225 x 7+5
225 x 6+6

Dumbbell Shrugs

70 x 15
90 x 12

Notes: Tremendous pump again! And as noted again, feeling stronger!

[DGreekStallion]

This log is very informative!

Thank you sir.

[Incubusfan18]

This log is very informative!

Thank you sir.

I do what I can, no problem man!

[Incubusfan18]

8:00 AM

-wake up, take 5g BodyForge, shower, and walk over to the dining hall.

8:30 AM

-scrambled egg whites
-bowl of oatmeal w/ splenda & cinnamon
-granny smith apple

10:30 AM

-whole wheat wrap w/ four fried eggs

12:50 PM

-roast beef, lettuce, tomato, red onions on a whole wheat roll
-bowl of 2% cottage cheese
-granny smith apple

3:30 PM

-oatmeal (80g raw) w/ whey & 1 tbsp peanut butter
-Universal CarbRite bar

6:30 PM

-roast beef, lettuce, tomato, red onions on a whole wheat wrap
-bowl of 2% cottage cheese
-turkey, lettuce, tomato, red onions on a whole wheat roll

My hunger is ravenous!! I'm keeping it 100% clean though, but damn the waffle bar, dessert buffet, and soft serve ice cream is tempting haha.

[Incubusfan18]

Arms

Close Grip Chins

BW x 8,6,6,6,6,6

Close Grip Barbell Bench Press

115 x 6,6,5

Barbell Curls

70 x 9,8,7

Bench Dips

55 x 12
70 x 9,9

Standing Alternating Dumbbell Hammer Curls

25 x 12
27.5 x 10,9

EZ Bar Pushdowns

110 x 12,11,11

Cardio: 15 minutes MISS on the stationary bike.

Notes: Crazy pump, and all lifts up from last weeks' arm workout!

[adunbar35]

Lifts are increasing, lookin good bro! So jealous... can't wait to lift heavy and eat again haha. I know cutting is the last thing you want to think about but quick question seeing as how yours went so successful. Aside from the fat burner you got for free, what other supplements did you take? (if any)

[Incubusfan18]

Lifts are increasing, lookin good bro! So jealous... can't wait to lift heavy and eat again haha. I know cutting is the last thing you want to think about but quick question seeing as how yours went so successful. Aside from the fat burner you got for free, what other supplements did you take? (if any)

Thanks man! Strength is still pathetic on pressing movements, hopefully I'll be setting PR's in a month or so though!

As far as supps go, I always take fish oil and multi, but besides that I took a pre-workout (SAN Fierce), whey, BCAAs (Aminocore), and the fat burner (LipoTHERM).

[Prepnwa23]

Woops i'm in a little late on this one.

[Incubusfan18]

Woops i'm in a little late on this one.

No worries man!

[Incubusfan18]

I'm gonna do it keto style for a few days to try to get rid of this water retention. Hopefully the lack of carbs, combined with training and cardio, will bring my glycogen levels back down from this spilled state and I can get my abs back!

8:00 AM

-wake up, take 5g BodyForge, shower, and walk over to the dining hall.

8:30 AM

-4 fried eggs
-5 breakfast sausages

11:30 AM

-romaine lettuce w/ olive oil
-4 hard boiled eggs w/ cheddar melted
-sliced steak from a philly cheesesteak sandwich

2:30 PM

-2 scoops whey isolate
-21g peanut butter

5:00 PM

-romaine lettuce w/ olive oil and cheddar
-6 egg whites
-1 chicken breast
-caesar salad made from 1 chicken breast, parmesan, and caesar dressing
-meat from a gyro

8:00 PM

-2 scoops whey isolate
-21g peanut butter

Not sure where my calories were at today, I was just making sure I was eating enough to keep my gains rolling while keeping the carbs as low as possible. Time to hit some legs and cardio!

[Incubusfan18]

Once my body gets back to normal, I can't wait to start up the hardcore bulk Time to start filling this frame out!

[Incubusfan18]

Legs

Romanian Deadlifts

185 x 12
225 x 6

Cybex Donkey Calf Raise Station

180 x 15
270 x 12,11,10

Lying Leg Curls

70 x 12
90 x 5 rest pause 2
70 x 9

Single Leg Calf Raises on Cybex Eagle Leg Press

90 x 15
110 x 9
90 x 12

Cardio: 20 minutes MISS on the stationary bike in a hoodie and sweatpants, got my sweat on!

Notes: Felt pretty strong today! Obviously didn't train quads, still nursing a knee injury and I'm not gonna squat or leg press until I get it checked out.

[Incubusfan18]

Chest

Incline Barbell Press

115 x 6,5
105 x 8
95 x 12

Flat Dumbbell Press

50 x 9,9,9

Decline Smith Machine Press

135 x 9,9,10

Cable Flyes

3 x 11,10,10

Cybex Eagle Chest Press

110 x 13
130 x 9,8

Notes: Ridiculous chest pump haha, and strength is still awful but it is improving!

[DGreekStallion]

A little bird told me once that Neurosurge goes together quite well with Body Forge.

[Incubusfan18]

A little bird told me once that Neurosurge goes together quite well with Body Forge.

Haha I'm trying to take at least a month off of stims altogether, so far 2 weeks without them, but I may have to give it a shot once my tolerance goes back down!

[Incubusfan18]

Back

Rack Deadlifts

295 x 5,5

Yeah buddy!

Barbell Rows

155 x 8,8,7,7
135 x 12

Single Arm Cybex Eagle Rows

130 x 11
140 x 8,8

Hyperextensions

25 x 13,12,11

Wide Grip Cable Rows

9 x 8,7
8 x 10

Notes: Strength gains everywhere! Awesome pump in my middle/lower traps and lower back, I think this back routine is gonna be money as far as thickening up my back.

[Incubusfan18]

So yesterday I had a great back workout, and was planning on eating tons of clean food but that didn't happen . My band had a photoshoot yesterday, so we ended up going to Taco Bell afterwards and I gladly finished what my friends didn't want hahaha. I want it to obvious that I'm the only guy that lifts in my band so it's grow time baby. After the shoot and Taco Bell, we went back and had a band practice because we are playing a show today, played some Kan Jam, and enjoyed some more eats. Time to put that cheat food to use and kill delts and traps before the show! Here are some pics from the shoot:

[Incubusfan18]

Arms

Close Grip Barbell Bench Press

120 x 7,6
115 x 7
105 x 8

Barbell Curls

75 x 9,8,7
65 x 8

Bench Dips

75 x 10,9,9

Standing Alternating Dumbbell Hammer Curls

30 x 11,9,8

EZ Bar Pushdowns

120 x 11,10,9

EZ Bar Cable Curls

100 x 11,10,8

Behind-The-Back Fat Bar Wrist Curls

55 x 12,11,10

Notes: Absolutely absurb pump, and all lifts up again! Gotta love progressive overload combined with a wicked pre workout supplement!

[Incubusfan18]

Legs

Romanian Deadlifts

235 x 6
225 x 6,6

Cybex Donkey Calf Raise Station

280 x 12,10,10

Lying Leg Curls

90 x 7
80 x 8,8

Single Leg Calf Raises on Cybex Eagle Leg Press

110 x 10
100 x 12,10

Cybex Eagle Leg Press

310 x 10,10,10

Leg Extensions

110 x 10,9
100 x 11

Notes: I've been feeling a little run down lately from the amount of studying I've been doing this trimester, and I think I may be getting a cold, but I still got in a pretty solid workout. Today was my first day training quads since my competition, so I took it easy. I may split up hams/calves and quads...I'm probably going to do hams/calves on Wednesdays and quads on Saturday night (I do back & rear delts on Saturday afternoons). Oh, and my calves were pumped and vascular as fuark during the lift lol.

[Incubusfan18]

Quads/hams/glutes are all destroyed right now...worst DOMS I've had in a long time...that is all until I smash chest tomorrow morning .

Here's my idea for a slightly new split, just training everything once a week now to allow for optimal recovery and gonna split up legs now that I'm training quads again!

Monday: OFF
Tuesday: Bis & Tris & Forearms
Wednesday: Hams & Calves
Thursday: OFF
Friday: Chest & Abs
Saturday AM: Back & Rear Delts
Saturday PM: Quads
Sunday: Delts & Traps

[Rypt1]

Quads/hams/glutes are all destroyed right now...worst DOMS I've had in a long time...that is all until I smash chest tomorrow morning .

Here's my idea for a slightly new split, just training everything once a week now to allow for optimal recovery and gonna split up legs now that I'm training quads again!

Monday: OFF
Tuesday: Bis & Tris & Forearms
Wednesday: Hams & Calves
Thursday: OFF
Friday: Chest & Abs
Saturday AM: Back & Rear Delts
Saturday PM: Quads
Sunday: Delts & Traps

You might still consider hitting some body parts twice a week. I've always done the once a week thing up until about 6 months ago. It seems to have really helped improve some of my lagging parts and I still feel fully recovered. Especially for legs. You just have to keep the volume within reason. I actually do a "heavy" upper and lower early in the week and then a "hypertrophy" upper and lower, later in the week.

[Incubusfan18]

Chest

Incline Barbell Press

120 x 6,5
115 x 6

Decline Smith Machine Press

140 x 10,8,8

Cybex Eagle Chest Press

140 x 10,9,8

Cable Flyes

3 x 12,11,10

These are performed with the cables starting around knee height, and I bring the cables up to eye level for the contraction...awesome upper chest move.

Notes: Still getting over this cold, wasn't feeling it today but I still pushed and progressed from last week!