Booya

Well, just got home after an exhausting and exhilarating weekend.

The event was a blast. The staff and other competitors were all friendly and helpful. So onto the results!

I entered Junior (24 & under), Novice (never won a class), and Light Heavyweight (174-194). I came in at 177 lbs. There were 4-6 people in each class, all great competitors.

I got FIRST for both Junior and Novice and FIRST in Light Heavyweight, as well as best poser. The overall (and pro card) went to the lightweight winner.

Thank you Joe for all your help - you made peak week and competition day stress-free.

I gave this everything I had, and it was great to see it pay off. This was the first bodybuilding competition I even attended, so to walk away with three titles is still hard to grasp.

Now to get to bed and try to start eating clean again, and put the 10 slices of pizza I had for lunch behind me!

Few Questions

• Not sure if I am reading it right, but on Friday do you want me doing a repeat of my thursday workout (ie upper body circuit training)?
• As for CARBS on Friday - WHEN should I be eating these, breakfast and close to bed?
• To get rid of my dairy I am switching to tuna instead of ff cottage cheese at night, and will stay away from whey protein - good?
• Do you want me to eat the small (15g protein) or large (30g) Detour bars?
  

Salt vs Sodium?

I was wondering, for sodium intake I should be looking at the actual sodium, not how much salt right? So for my sea salt 1,200mg = 440mg sodium. I should be counting sodium, not salt... correct?

Getting there...

With under two weeks to go I am starting to make sure everything is in order. For my water/sodium/carbs, when should I start manipulating these? I am currently at:

-181 lbs.
-1.5 gallons water
-Over 4,000 mg salt (salting all meals)

In your podcast you mention eating Detour bars, should I pick some up? Sugar-free or regular? Can't wait... they are delicious!!! Anything else I should make sure I have packed besides:

Posing trunks, bronzer, towels, 2x CDs of music

2 Weeks Out

Weight: 182 lbs.

So tomorrow marks 2 weeks out, should I stick with my split and same exercises?

For some reason my weight doesn't seem to have changed in the past week, not sure why!

3/29
Sat - Shoulders + Biceps +HIC(med)
Sun - Quads + Calves +LIC(high)
Mon - HIC (low)
Tue - Chest + Triceps +LIC(med)
Wed - HIC (low)
Thu - Back + Hams +LIC(high)
Fri - Shoulders + Biceps +LIC(med)

4/5
Sat - Quads + Calves +LIC(high)
Sun - Off
Mon - ???
Tue - ???
Wed - ???
Thu - ???
Fri - ???

4/12
Sat - Game Day

Diet Tweeks

So at 3 weeks out I am making some small changes to my diet.

Carbs:
90 Low Days: 45 morning, 35 pre-cardio, 10g post-cardio (maltodextrin)
120 Medium: 45 morning, 50 pre-wo, 25 post-wo (10g malto)
190 High: 60 morning, 60 pre-wo, 40 post-wo (10g malto), 30 2nd meal

3 weeks out

Weight: 182 lbs.

23 Days Out

So Saturday marks 3 weeks out, I will post pics then. Should I be making any adjustments in my diet then? Currently I am eating:

macros
180g protein
40-50g fats
carbs: 110g low, 160 med, 190 high

-light to medium salting, most foods

1.5 gallons of water/day

Posing suit

Suit came in, here are some shots. It's a medium, size smaller than i'm used to - but I have lost 18 lbs! Not sure how it should look but if it's not good I can return it.

Fiber/Veggies

So I don't think I have been getting enough fiber in my diet. I was thinking of adding some Benefiber to my cottage cheese at night (and I hear it slows digestion so that would be good).

Also, I plan on substituting a brocolli/bell-pepper mix (net 15g carbs) for 15g of my morning-carbs by throwing it into my egg-whites.

Oh and on another note I got my posing trunks yesterday. Not sure if they fit perfect, I will post a pic. If not they are returnable so no worries.

Contest Weight

Yesterday I weighed myself in at 183 lbs. I planned on competing in the heavy lightweight (174.5-194 lbs) division. But how probable would it be to shoot for the middleweight division (-174.5).

I am salting most foods throughout the day. I am a little under 4 weeks to go, losing an average of 2 lbs/week. So it wouldn't be a stretch for me to make weight the morning of the show. I just don't know how weight fluctuates with carb/salt manipulation the day of the show - and if this is something I should shoot for.

Fats

So I have been thinking of what else I can do in order to lose as much fat as possible with the month I have left (without overdoing anything and losing muscle of course). And I realized that I am probably taking in more fats than I thought. I was reading on the forums how some people eliminate PB a couple weeks out and had good results, think I should do the same?

My daily fat intake is AT LEAST 40g, probably upwards of 60g though. Here is a breakdown:

Tbsp PB (x3) = 22.5g
2.5g Fish Oil (x2) = 5g
2-5g of fat in each meal (x6) = 12-30g

Daily: 40-58g

And/or I was thinking about throwing in some very low-intensity cardio 1-2 times a week, bad or good idea?

Time to get serious

Weight: 186 lbs.

Well it looks like my earlier feeling of tiredness was a fluke, I felt great after a meal, and had a good workout.

But I did realize something today - I am behind in terms of fat loss. I know my show is only 4 weeks away, but I want to do everything in my power to get as LEAN as possible. If I can't out muscle the other guys on stage, I want to have better conditioning. And even if I don't, I want to know I gave it my BEST effort.

I am starting my Dialene 4 tomorrow, had one today and felt great after.

Tired

Before the new more-restrictive diet I am on now I would feel really tired around this time, but its much worse now.

At the moment I am feeling really tired (not sleepy though), and feel a bit like fainting or vomiting. It is a chore to stand up. I did some intense sprints outside in the cold yesterday, maybe it has something to do with that. But I just hope I feel better and my energy picks up.

Placed an order

Ordered Dialene 4, pro-tan and DT, and a posing suit from cherry bombs.

The lady recommended, since I have bigger glutes, for a slimmer rear. The cut doesn't have much fabric (1/4" sides), hope I can pull it off!

http://www.cherrybombs.net/catalog/product_info.php?cPath=4&products_id=70.

New Diet

I will be eating the following macros for the next two weeks:

Protein: 180g
Fats: 30-50g
Carbohydrate: Low (115g), Med (160g), High (190g)

I will eat 27g protein with each meal, 7 times a day.

For carbs I am thinking of lowering the carbs post-workout since it is usually my 2nd to last meal of the day and don't want to sleep on them. Also, its a lot easier to measure. If that's not a good idea, let me know Joe!

Low:
45g breakfast,
45g pre-cardo,
25g post-cardio (10g malto + brown rice cake)

Med:
60g breakfast,
60g pre-workout,
40g post-workout (10g malto + 2x brown rice cake)

High:
60g breakfast,
60g pre-workout,
40g post-workout (10g malto +2x brown rice cake),
30g meal 7

Diet/Supplement Changes?

Okay so since I am almost 4 weeks out, I was wondering if I should make any changes to my diet, based on the pics I posted. Or if I should start taking a different thermogenic or anything to add to the Syntrax Fyre I am on now. My daily macros are:

Protein: 210g
Fats: 30-50g
Carbohydrate: Low (135g), Med (180g), High (210g)

I am still supplementing 5g creatine/day with 10g maltodextrin - should I keep that up through contest day?

And I know my fats are + - 20g, but I am just not sure how much I am consuming with meats. I know I get 5g from fish oil, and 22g from peanut butter (so atleast ~30g).

New Pics

Current weight: 187 lbs. Just under 5 weeks out.

5 Weeks out

So today marks 5 weeks out, and I started my new schedule. I will take pics and video tomorrow to post.

Weight: 187 lbs.

I will be following the same rotation, but started new exercises today. The sumo squat was a bit awkward, but everything else went smooth.

Week 5 out (3/8)
Sat - Quads + Calves + HIC (high)
Sun - Chest + Triceps (med)
Mon - HIC (low)
Tue - Back + Hams (high)
Wed - HIC (low)
Thu - Shoulders + Biceps (med)
Fri - Quads + Calves (high)

Week 4 out (3/15)
Sat - Chest + Triceps +HIC (med)
Sun - Back + Hams + LIC (high)
Mon - HIC (low)
Tue - Shoulders + Biceps +LIC (med)
Wed - HIC (low)
Thu - Quads + Calves +LIC (high)
Fri - Chest + Triceps +LIC (med)

Week 3 out (3/22)
Sat - Back + Hams + HIC (high)
Sun - Shoulders + Biceps +LIC(med)
Mon - HIC (low)
Tue - Quads + Calves +LIC (high)
Wed - HIC (low)
Thu - Chest + Triceps +LIC (med)
Fri - Back + Hams +LIC (high)

2nd Show

Weighed in this morning at 187 lbs. I will weigh in again tomorrow and saturday to make sure that is my weight (or hopefully a lb less). I really pushed myself on bike cardio yesterday - almost booted at the end of it. I think that was because I went fake-baking right before though, I'll make sure not to do that again.

I am thinking about doing a second show two or three weeks later. After I make my plane and hotel reservations for the first one, I will start looking - hopefully I can find something local.

cheat WEEKEND!

Well, I am back on track as of this morning; but friday-sunday were not pretty. I didn't get in a single workout (unless you count tons of walking and standing a workout, which WAS pretty tiring) and my diet was poor.

I modeled for three days at the American Beauty Show, a huge expo for American Crew. It was a lot of fun, I made some needed money, and met a lot of cool people - one of which happens to be a natural bodybuilder that agreed to help me with poses and get me motivated in the off-season. He made me realize I really gotta work on my back!

But the schedule was really grueling and we would have to stand backstage for hours at a time with nothing to eat or drink. I didn't get much sleep either, but I am not going to beat myself up about it because there is nothing I can do now but really train hard and diet strictly. Who knows, maybe the variety of food and cardio helped.

April 12th Show

I spoke to the promoter of the show I will be doing, and am excited for it. There are THREE possible classes I could enter into, and I am thinking about doing all 3 (20 for each additional):

-Novice (170 and under, 170 and over)
-Junior (24 & under)
-Men's Open (I will be in the light heavy bracket, 174.5-195.5 lbs)

Better start posing a lot more!

Almost 6 weeks out, adjustments?

So this Saturday I will be 6 weeks out, and changing my exercise routine. The following is what I am CURRENTLY doing, the red text is what I am concerned about.

My day, with 30g protein at each meal and around 40g of fat (carbs vary):

7:00am - Wake

7:20am – 1 Syntrax Fyre thermogenic pill

7:30am – Meal 1

- 1 Multi-vitamin

- 1 Green tea extract

9:00am – Coke Zero (24 fl oz)

10:00am – Meal 2

- 2g Fish Oil

- 1 Tbsp Peanut Butter

12:00pm – 1 Syntrax Fyre thermogenic pill

- 1 Green tea extract

12:30pm – Meal 3

3:00pm – Meal 4

5:30pm – Pre-workout, meal 5

6:45pm – Workout

7:45pm – End workout, drink

- 15g BCAA powder, 10g maltodextrin, 5g creatine

8:00pm – Post-workout, meal 6

- 2g Fish oil

- 1 Multivitamin

10:00pm – Meal 7 (Ultra Peptide mix)

- 1 Tbsp Peanut Butter

10:30pm – 5mg melatonin

- 15mg ZMA

11:00pm - Bed

CONCERNS:

• Syntrax Fyre thermogenic pill: I don't mind this thermo, but is it enough?
  

• Pre-workout, meal 5: Is this too far (1hr 15min) from my workout or okay?
  

• 10g maltodextrin: Is this, AND creatine okay all the way up to the final week?
  

• Meal 7 (Ultra Peptide mix): Ahhh my 7th meal. I like the idea of slow-release protein while I am sleeping for muscle retention, but is 1 hour before bed limiting my fat loss, in addition to the fact that it is dairy? I was considering just having a tbsp of PB here and 15g of BCAAs since I see other people use em with great success during contest prep
  

POSING

So tomorrow marks 7 weeks out. I look a little soft in the pics cause of a modeling show I am prepping for next week, but that doesn't concern me. I need some advice on my poses, as these will be the mandatories at the show.

My biggest concern at the moment is looking good for the judges, not my mirror - the camera was at waist level for these shots. I can't imagine how even more distorted I will look when judges sit even lower. Any helpful tips or criticism is appreciated!

CLICK ON IMAGES FOR ENLARGED PIC

--------FRONT RELAXED--------SIDE RELAXED----------FRONT DOUBLE BI-----


















----SIDE SERRATUS----------REAR DOUBLE BI---------------REAR LAT SPREAD-----



















-------SIDE TRICEP------------SIDE CHEST----

Modeling Gig

So I got invited to do a modeling show as a "sport" model next Fri/Sat. I was wondering if I should do anything to "tweak" my diet/exercise so that I come in looking good without sacrificing my contest prep. As it stands, that saturday will mark 6 weeks out and I had these exercises planned:

Thu - Quads + Calves (high)
Fri - Chest + Triceps (med)
Sat - Back + Hams + HIC (high)

Saturday will be a bigger show I believe, and goes from 8pm-midnight.

Sunday

Well my girlfriend came to visit on Friday. She is always patient with putting up with me so doesn't mind me running off to the gym every day. But life going out and running around has been a little stressful with eating.

I was thinking about purchasing some protein bars (without carbs) that would be contest-prep appropriate, but not sure if they exist.

They would make life a lot easier when I can't get that perfect meal in time. Any tips would be appreciated!

Off to the gym again.

V-day

Weight: 191 1/4 lbs.

With my competition two months away I need to order my posing suit and tanning supplies soon.

I am probably gonna be using Dream-Tan #2, and think I will get my posing trunks from cherrybombs.


Not sure if I should go with the French cut (3/4" wide seams) or European (1 1/4" wide seams).

Quick Update + HIC

Low Carb Day

Weight: 192 lbs.

I have been busy recently but been sticking strictly to my diet and workout routine.

I am a little unsure of what show to do at the moment. The OCB show I wanted to do in Gaylord, MI has no novice division I found out.

So I have been looking at a couple shows with the same date, not sure which I should go with...

http://www.100percentresults.com/onbforg/

Been thinking about going with the ONBF but haven't heard anything about them yet. And the videos they have posted show some pretty muscular guys, I would definitely have my work cut out for me. But it would be great to be in Columbus for my college support base. We shall see.

Chest and Tris

Medium Carb Day

• Incline DB
  
• warms: 20x20, 35x12, "x12, 50x8
  
• working: 75x6, "x5, "x5 (pos. fail)
  
• Mid Bar Press
  
• warms: barx12
• working: 115x9, "x8, "x8
  
• Chest Dips
  
• working: 10, 10, 8 (pos. fail)
  
• Rope Press Down
• warms: 40x10
  
• working: 60x8, "x8 (pos. fail)
  
• V-Bar Press Down
  
• working: 80x10, "x10, "x10, "x10

Note: I wasn't sure if the "mid bar press" was for tris, but I kept my elbows in and emphasized them.

Quads and Calves + HIC

High Carb Day

• Squats
• warms: barx20, 135x12, 205x7
• working: 225x6, 235x6, "x6
• Leg Extensions
• warms: 90x10
• working: 130x10, 170x9
• Hack Squat (machine)
• warms: 180x12
• working: 270x10, 300x10
• Step Lunge DB
• working: 35x20, "x20
• Seated Calf
• warms: 35x18, 50x12, 60x10
• working: 85x8, 95x8, "x8
  

9 Weeks Out Pics

Weight: 193 lbs
Height: 6'0"

Pics taken with no pump, before bed.

CLICK TO ENLARGE

New Training Routine

Per Joe's recommendations I have put together this regiment that I will start tomorrow, 9 weeks out.

high = High Carb Day
med = Med. Carb Day
low = Low Carb Day

HIC = High intensity interval cardio

Week 9 out (2/9)
Sat - Quads + Calves + HIC (high)
Sun - Chest + Triceps (med)
Mon - HIC (low)
Tue - Back + Hams (high)
Wed - HIC (low)
Thu - Shoulders + Biceps (med)
Fri - Quads + Calves (high)

Week 8 out (2/16)
Sat - Chest + Triceps (med)
Sun - Back + Hams + HIC (high)
Mon - HIC (low)
Tue - Shoulders + Biceps (med)
Wed - HIC (low)
Thu - Quads + Calves (high)
Fri - Chest + Triceps (med)

Week 7 out (2/23)
Sat - Back + Hams + HIC (high)
Sun - Shoulders + Biceps (med)
Mon - HIC (low)
Tue - Quads + Calves (high)
Wed - HIC (low)
Thu - Chest + Triceps (med)
Fri - Back + Hams (high)

Week 6 out (3/1)
Sat - Shoulders + Biceps (med)
Sun - Quads + Calves + HIC (high)
Mon - HIC (low)
Tue - Chest + Triceps (med)
Wed - HIC (low)
Thu - Back + Hams (high)
Fri - Shoulders + Biceps (med)

Week 5 out (3/8)
Back to first rotation, new exercises

First Workout

BACK AND HAMS

• Bent over row
• warmup: barx20, 75x12, 95x12,115x8
• working: 165x10, 215x6, "x6

• Lat Over
• Not sure if it was right, but I did lat pulldowns with a wide grip
• warmup: 110x10
• working: 170x8, "x8, "x8

• 1-Arm Row (dumbbell)
• working: 65x10, 75x10, "x10

• Leg Curl
• warmup: 70x12, 90x10
• working: 130x10, 150x8* (* = to failure)

• Stiff Leg Db
• Again I wasn't sure what to do, so I did some stiff leg deadlifts with a db in each hand!
  
• working: 65x10, 75x10, "x10

Overall it went well I think. I will be doing shoulders+biceps on friday, and on saturday will start my new plan, marking 9 weeks out. I will also be getting my new digital camera in the mail and will start snapping away some pics.

First Day

So today marks the day I am starting my new modifications to my workout per Joe's recommendations. I am thinking about scrapping my plans for a March 29th ABA show, and just going for the April 12th OCB contest. That means I have a little over 9 weeks to get in top shape.

Weight: 193.5 lbs

Cardio: I just finished my first 15-interval HIIT session jump roping. Gave me a good sweat, followed it with a drink (10g BCAAs, 10g Maltodextrin, 5g Creatine).

I am off to work but will jump into my new workout regime this evening.

Snowed in!

After driving through a snow storm I finally made it to the rec center just to realize they were closed "due to weather" (whatever that means!).

I can't wait to start my new routine and diet (once I know what I should be eating and when).

Also looks like I will have to place an order for supplements soon, since I am running low on creatine and multi-vitamins - not a bad time to get my posing trunks I suppose.

Looking forward to working with you Matt!