Will 3DMJ + Barbarian Warrior = A Pro Card in 2014?

[soccerdad5]

Love your Vlogs and how you set up your journal. Like to learn a lot from a fellow natural in their 40's.

Here is my weekly vlog.

[Vanguard1965]

When you're as lean as you are every day is gonna feel like a struggle... the significant part is that you're able to push through it and bring the shred. Glutes are in, hammies and quads and right behind, and you'll be ready in no time!

I think you are right about the every day struggle Patrick as today was the same. At least I have you setting the example of how to push through so I have no excuses. We will both bring the shred!

Latest round of pics look awesome Dean. Definitely agree that the side tricep is a money pose for you - though everything is looking solid with the new level of conditioning you are bringing. Won't be long now!!

Thanks Stan, this prep is going to set the standard and your right it won't be long!

Looking absolutely incredible !!!

Thanks Paul, I remember watching everyone else get shredded when I did my first prep in 2012 and now its my turn and it feels good!

<< guilty

LOL!

Dean I am slacking in here! You are KILLING IT!! God dang man, keep it up. SHREDDED!!

No worries JP, you need to focus on this coming meet and crushing it. 5 lbs from now will be shredded

Love your Vlogs and how you set up your journal. Like to learn a lot from a fellow natural in their 40's.

Thanks, there are lots of great people to learn from in the contest prep area no matter what their age.

[Vanguard1965]

Weight 180.4 lbs - Ties Prep Low

Macro's - Protein 270g, Carbs 205g, Fat 40g = Calories 2260

Lower Strength: DELOAD

Deadlifts:
1. 335 x 4
2. 335 x 4
3. 335 x 4
4. 335 x 4

Front Squat:
1. 185 x 6
2. 185 x 6
3. 185 x 6

Leg Extensions:
1. 240 x 6
2. 240 x 6
3. 240 x 6

Lying Leg Curls:
1. 170 x 6
2. 170 x 6

Seated Calf Raise:
1. 170 x 6
2. 170 x 6

Cardio: 30 minutes on Elliptical - 300 calories

Energy was not great again today which I have a feeling is the way its going to be now for awhile. Still managed a solid training session mind you it was a deload so it will be interesting to see how things go next time when we start a new wave. Report into Alberto tomorrow but don't anticipate any changes.

[wrkoutfrq]

I'm just trying to catch up with you Dean! I'd say no changes from Berto either, you're seeing mirror changes like crazy with minimal scale change, which is a win-win! He may even up some food given your energy has been taking a big hit and you're in such a good spot

[FATHER FLEX]

Putting on a clinic in here Dean

[offroadatv200]

That's not a bad session at all, especially for having low energy and on a deload.

Killing it!

[demonwareltd]

How often do you deload Dean? In the past I would just take a day off - usually once every 7-10 days depending when I felt I needed a deload. I have tried active recovery through lifting with less weights and volume but I always have a hard time throttling back in the gym. Not bragging, trust me, just have a hard time not pushing myself whenever I am in the gym so I just stay out when a deload is called for.

[Vanguard1965]

I'm just trying to catch up with you Dean! I'd say no changes from Berto either, you're seeing mirror changes like crazy with minimal scale change, which is a win-win! He may even up some food given your energy has been taking a big hit and you're in such a good spot

Well this is our digging stage so I can be where I need to be 5 to 6 weeks early. I still have about 5 lbs to lose approximately and so far every time Alberto has made a change its been a bit of a surprise to me and he has yet to get back to me so it could mean some changes or he might just be busy. I guess we will find out.

Putting on a clinic in here Dean

Just following in the footsteps of the master!

That's not a bad session at all, especially for having low energy and on a deload.

Killing it!

Thanks Billy, I guess the real test will be after the deload.

How often do you deload Dean? In the past I would just take a day off - usually once every 7-10 days depending when I felt I needed a deload. I have tried active recovery through lifting with less weights and volume but I always have a hard time throttling back in the gym. Not bragging, trust me, just have a hard time not pushing myself whenever I am in the gym so I just stay out when a deload is called for.

Just following the program as Alberto has given me. I can't really get into the details out of respect to Alberto. I to have rarely taken deloads as I to usually go all out, all the time. I feel by taking more consistent deloads and extra days rest as required I am becoming more mature in my lifting and will ultimately see better results over time not to mention less injuries.

[Vanguard1965]

Wednesday - March 26, 2014

Weight - 179.8 lbs - New Prep Low!

Macro's - Protein 270g, Carbs 205g, Fat 40g = Calories 2260

Upper Strength: DELOAD

Barbell Bench Press:
1. 205 x 6
2. 205 x 6
3. 205 x 6

Pendlay Rows:
1. 175 x 6
2. 175 x 6
3. 175 x 6

Overhead Cable Triceps Press with Rope:
1. 120 x 6
2. 120 x 6

Neutral Grip Pulldowns:
1. 200 x 6
2. 200 x 6

DB Preacher Curls:
1. 30 x 6
2. 30 x 6
3. 30 x 6

Cardio: 30 minutes on Bike - 300 calories

Really happy with the weight drop as I break into the 170's! Energy was not bad during the day but by the time I got to the gym I was struggling a bit. Managed to hit everything for the weight and reps required but very tired tonight. Usually this is the toughest day as its the third in a row at regular macro's. Tomorrow is day off from the gym and a refeed which really helps to recharge.

[IK9]

daaaaamn breaking the 170'ssssss

gettting leaner as fck

[demonwareltd]

Just following the program as Alberto has given me. I can't really get into the details out of respect to Alberto. I to have rarely taken deloads as I to usually go all out, all the time. I feel by taking more consistent deloads and extra days rest as required I am becoming more mature in my lifting and will ultimately see better results over time not to mention less injuries.

Didn't realize it was on the hush, hush . I will just look back through your updates to figure it out

[Vanguard1965]

daaaaamn breaking the 170'ssssss

gettting leaner as fck

Yeah getting down to the nasty now!

Didn't realize it was on the hush, hush . I will just look back through your updates to figure it out

Yeah sorry not trying to be difficult just following dem dar rulz!

[Vanguard1965]

Thursday - March 27, 2014 - Refeed/High Carb Day

Weight 179.8 lbs = to yesterdays Prep low

Macro's - Protein 270g, Carbs 325g, Fat 41g = 2750

Rest Day:

New changes from Alberto, plus 20g of carbs on all days which I am hoping will help with my energy. Worst night of sleep ever last night with maybe 3 hours not all in one shot last night. Hoping I am able to sleep better tonight. Tomorrow is the last day of deload then back to regular training so looking forward to the challenge of setting some more PR's.

[IK9]

Hang in there dean!

[wrkoutfrq]

Thursday - March 27, 2014 - Refeed/High Carb Day

Weight 179.8 lbs = to yesterdays Prep low

Macro's - Protein 270g, Carbs 325g, Fat 41g = 2750

Rest Day:

New changes from Alberto, plus 20g of carbs on all days which I am hoping will help with my energy. Worst night of sleep ever last night with maybe 3 hours not all in one shot last night. Hoping I am able to sleep better tonight. Tomorrow is the last day of deload then back to regular training so looking forward to the challenge of setting some more PR's.

BAM! Did I call it or what??? Money says that once you get back to regular training weight still drops even with the carbs Way to keep pluggin away Dean

[jpfaherty]

More Food!!!!

[soccerdad5]

Worst night of sleep ever last night with maybe 3 hours not all in one shot last night. Hoping I am able to sleep better tonight.

I am curious "why?" The reason I am curious is when I am getting into lower bf% my sleep is not good. I have noticed a lot others this way too. Let me know your thoughts. Thanks.

[Vytis]

Great work in here. Keep plugging away...

[Vanguard1965]

Hang in there dean!

Thanks Inna, things were better today thankfully.

BAM! Did I call it or what??? Money says that once you get back to regular training weight still drops even with the carbs Way to keep pluggin away Dean

Yup you called it.

Hoping that's the case as I still have more to lose. Plugging away!

More Food!!!!

LOL! Yes more food which normally you would think is a good thing but from my 2 month hold at 190lbs my hunger actually increased when I started eating more and so far energy has not increase from this either.

I am curious "why?" The reason I am curious is when I am getting into lower bf% my sleep is not good. I have noticed a lot others this way too. Let me know your thoughts. Thanks.

When body fat levels get low your bodies hormone levels change and it becomes harder to sleep. Most likely your body trying to get you to eat by keeping you awake. Can't be hungry and eat if you are sleeping.

Great work in here. Keep plugging away...

Thanks Vytis, just need to stay focused here and finish strong.

[Vanguard1965]

Friday - March 28, 2014

Weight 181 lbs

Macro's - Protein 270g, Carbs 225g, Fat 40g = Calories 2340

Lower Volume: DELOAD

Pause Squats:
1. 190 x 12
2. 190 x 12

Leg Press:
1. 340 x 15
2. 340 x 12

Lying Leg Curls:
1. 190 x 15
2. 190 x 13

Leg Extensions:
1. 240 x 12

Seated Calf Raise:
1. 135 x 15

Cardio: 30 minutes on bike - 300 calories

Got a better night sleep last night but even with the carb up yesterday and the + 20g of carbs today I still struggled to get through this session. Not sure how I will get through a regular session but I guess we will find out tomorrow.

Ordered a bunch of gear from Elite FTS and got the wrist wraps, knee and elbow sleeves last week and am very happy with those but the belt I order finally came today and is not what I ordered. It's not even an Elite FTS belt and is 13mm Powerlifting belt and I ordered the Elite FTS P2 Bodybuilder belt. Hopefully I can send it back and get what I ordered or I just got ripped off as the belt I got sells for $45 and I paid $75 for a belt normally worth $100 and will have to pay the tax and duty for $100 belt.

[demonwareltd]

That is a bummer about the belt. I don't see why you wouldn't just send it back, or are you saying the shipping and taxes and all still have to come out of your pocket? Do you have a belt right now or were you planning on using this new belt throughout the rest of prep?

[Vanguard1965]

That is a bummer about the belt. I don't see why you wouldn't just send it back, or are you saying the shipping and taxes and all still have to come out of your pocket? Do you have a belt right now or were you planning on using this new belt throughout the rest of prep?

I have a belt, not a great one but wanted to invest in a really good quality belt. I am pretty sure its a mix up as it looks like Elite FTS orders their belts from a company in Texas and it would appears they are the ones who messed up shipping the wrong item. I have emailed Elite FTS in the hopes this can all be straightened out but not doing anything until I have heard from them.

As for the taxes and duty that bill from the Canadian government will be coming as the declared value of the package was $100 U.S. while only containing a belt sold for $45. The only good thing out of this is I order the 27-36" belt which is the size of the one they sent but I can barely get it done up which is odd sine my waste right now is like 31 so I have asked to see if they can send the next size up when they do send the proper belt.

[Vanguard1965]

Saturday - March 29, 2014

Weight - 181 lbs

Macro's - Protein 270g, Carbs 225g, Fat 40g = Calories 2340

Upper Volume:

DB Incline Press:
1. 70 x 15
2. 70 x 15
3. 70 x 12

HS High Rows:
1. 210 x 15
2. 210 x 12
3. 210 x 12
4. 210 x 12

Cable Pulldowns:
1. 140 x 12
2. 140 x 12
3. 140 x 12
4. 140 x 12

Dumbbell Preacher Curls:
1. 25 x 15
2. 25 x 12
3. 25 x 12
4. 25 x 12

Machine Lateral Raise:
1. 80 x 15
2. 80 x 15
3. 80 x 15
4. 80 x 12

Cardio: 30 minutes on Elliptical - 300 calories

Well I was actually feeling pretty good going into today's training which is good as I am back to regular training. In fact Alberto has tweaked things a bit so there is even more volume than before. Pretty happy with how things went and I had a semi decent sleep last night of 5 hours but was up at 2 am. Managed to get a couple more hours late morning. I was doing some research and one suggestion was to put half your daily fats in your last meal of the day so going to change things up and see if that does not help me get a bit better sleep for the rest of prep.

[IK9]

put half your daily fats in your last meal of the day so going to change things up and see if that does not help me get a bit better sleep for the rest of prep.

Yeah, I heard of some people doing this too.

[wrkoutfrq]

Yeah, I heard of some people doing this too.

I actually backload my carbs when they are higher, with more fats earlier in the day. I've done the higher fat before bed and didn't notice any difference between the two

[offroadatv200]

A quarter of my fats and carbs before bed. I'm out like a light.

[demonwareltd]

I could see half your fats before bed working (per what I have seen of others experiences), but with just 40 grams a day, I can't imagine spreading 20 grams of fat through the entire day. I assume upping fats and dropping protein is out? I find it odd I eat 15 grams less protein than you and weigh 40 lbs more. Just a thought...

[wrkoutfrq]

I could see half your fats before bed working (per what I have seen of others experiences), but with just 40 grams a day, I can't imagine spreading 20 grams of fat through the entire day. I assume upping fats and dropping protein is out? I find it odd I eat 15 grams less protein than you and weigh 40 lbs more. Just a thought...

It really depends on how each individual responds to different macro spreads, and I know 3dmj (and many other prep coaches) tend to keep protein on the high side when dieting someone down. I'd normally say the same thing, but Berto knows what he's doing

[jked4life]

I am curious "why?" The reason I am curious is when I am getting into lower bf% my sleep is not good. I have noticed a lot others this way too. Let me know your thoughts. Thanks.

That happened to me during prep as well. As Dean stated, hormonal most likely. Layne Norton did a podcast with a natural bidybuilder/science guy who took his bloodwork before contest prep, during various parts of prep, and after prep. I remember him saying his cortisol was absolutely sky high during the last part when he was very lean. We really don't have enough data on this, but I'd be willing to bet its typical during the Grindy phase. Cortisol that high would be pretty stimulating, thus poor sleep.

As for how to combat it, don't know. Carbs produce seratonin and blunt cortisol. Placing a larger carb meal near bed or somewhat Backloading them in your day might help a little.




More food! Very nice!

[demonwareltd]

That happened to me during prep as well. As Dean stated, hormonal most likely. Layne Norton did a podcast with a natural bidybuilder/science guy who took his bloodwork before contest prep, during various parts of prep, and after prep. I remember him saying his cortisol was absolutely sky high during the last part when he was very lean. We really don't have enough data on this, but I'd be willing to bet its typical during the Grindy phase. Cortisol that high would be pretty stimulating, thus poor sleep.

As for how to combat it, don't know. Carbs produce seratonin and blunt cortisol. Placing a larger carb meal near bed or somewhat Backloading them in your day might help a little.




More food! Very nice!

Good call on the carb backload - as I have seen this work for others. Chris from the boards (TakedaShingen) was having crap sleep and moved more carbs to the end of the night and helped immensely with sleep quality.