Its been a bit since I had my last contest prep thread. I liked having a bit of the accountability and something to update, and the encouragement from everyone helps too. This wont be a journal of my lifts and exercises, if you want to see a split or something I will post it, but Im not someone who writes everything down and definitely I know I wont keep it up.

This will more likely be a place where I post pictures, stats, how things are coming, good things and bad things and how much longer, lol. More of just a dialogue, but something I can keep and use to motivate me.

I wont lie Im a bit nervous about this show, currently its 19.5 weeks out. I just had umbilical surgery 15 days ago and prior to that I had taken two weeks off, one to rest because I needed it badly and one to take a vacation, so Im down in weight and size I feel. I lost weight on vacation despite eating dessert at every meal, it was so **** hot and I bet I walked 3 miles per day or more. And in between our 3-4 main meals I was just eating protein powder or protein bar to hold me.

So right now my training is very light and Im trying to ramp up my cals a bit to add back some muscle and recomp, but cant really get them rocking until Im at least 3 weeks post op, next week. Im not even supposed to be training at all until next Weds, Im going slow and steady. Really focusing just on form and feeling the muscle work again. Ive just been going slower and really only using the muscle Im trying to work. Its amazing how sore you can make your back with 40 lbs on the seated narrow grip cable pull if you dont pull with biceps at all and pinch every set REALLY hard.

Here are my goals for this month, i started my diet on Monday. To gain back about 2-3 lbs of muscle and lose 2-3 lbs of fat. Keep the diet clean but with VARIETY, 20 weeks is a long time, lol. I will hit 30 mins cardio daily of LISS for this month and assess at March 1, 15 morning and 15 evening pwo on days I train. I will be taking one cheat meal on Saturday evenings out with the family. I'll be training 4 days per week througout, 2 on 1 off 2 on 2 off. Here is my current diet if you are interested.

P: 223
C: 260 training, about 220 non by dropping the oats from Meal 6
F: 43

(EVERYTHING WEIGHED IN GRAMS)
Meal 1:
285 grams whites
20 grams yellow
46 grams Fiber One
15 grams blue berries
1/4 sea salt
1 slin trol

Meal 2:
33 grams Beverly International Ultimate Muscle Protein
170 grams Carbmaster yogurt (has 12 grams protein, only 3 carbs)
205 white potatoe
1 fish oil
1/4 sea salt
1 slin trol

Meal 3:
155 cooked brown rice
130 lean ground turkey
1 fish oil cap
1/4 sea salt

Meal 4: (glutamine 1/2 hr prior to this meal)
45 UMP
1 2% fat string cheese (mozarella)
43 Fiber One
1/4 tsp sea salt

Meal 5: PWO
150 96 lean ground beef
255 white potatoe
Broccoli (no weight, at least a cup)
1 sugar fee jello if desired
1 slin trol

Meal 6:
110 cottage cheese
29 UMP
46 whole oats
1 slin trol

As the weeks pass Ill clean out the diet and drop carbs a tad if need be. But the above gives me a A LOT of leeway to remove certain things (ie dairy, fruit, etc) and keep at the same macros while "cleaning" up the diet as needed.

Currently weight is around 163-165 morning weight, evening 170 on the dot. Im looking to be a lightweight and come down slowly with no muscle loss. I dont know my bodyfat but I dont think I have more than 12 lbs of fat to lose, something around there. Just gonna take it nice and slowly.

Just competing at this show in my best condition ever will be a win, I know genetically Im not the most gifted guy, so hard work and condition are going to have to be what I rely on. If I can accomplish that, Im not concerned with my placings.

When the swelling from my surgery goes away, I suspect another 2 weeks Ill post some pics, but not until then.

I think that about covers it, sorry for the long post.
__________________

Of course I will pipe in on this thread. I look forward to seeing your board posts and tracking your progress and approach. In fact, I think more people should post so that others can share in their experiences, maybe learn some things, and just have a "soap opera" to follow. I find it really interesting and have a post of my own doing the same. I envy that you are able to ramp up your cals, I guess that is part of being an ecto?

I wish you the best results with this endeavor. You have the personality that pretty much ensures success in whatever goals you set. If it is anywhere in the area, I am so there to wear the Natty Nutrition t-shirt and cheer you on. And I am sure some of your other clients will be sitting next to me. What's the exact date and location of the show?

quote:

Originally posted by AF Chiq:
Of course I will pipe in on this thread. I look forward to seeing your board posts and tracking your progress and approach. In fact, I think more people should post so that others can share in their experiences, maybe learn some things, and just have a "soap opera" to follow. I find it really interesting and have a post of my own doing the same. I envy that you are able to ramp up your cals, I guess that is part of being an ecto?

I wish you the best results with this endeavor. You have the personality that pretty much ensures success in whatever goals you set. If it is anywhere in the area, I am so there to wear the Natty Nutrition t-shirt and cheer you on. And I am sure some of your other clients will be sitting next to me. What's the exact date and location of the show?

AF, regarding calories, well I am 19 weeks out, so you can do that if you start early enough and start lean enough, dont worry Ill have to take them lower and crank up the cardio as time passes, the key is consistency and taking your time, not wanting it yesterday.

Show is June 19 and 20 a Friday and Saturday if Im not mistaken and in Chicago. Fun city!

Nice! I have been waiting for this thread.

Strong commitment to be competing after having surgery-keep us posted!

How is the web business going for ya?

quote:

Originally posted by mecca:
Nice! I have been waiting for this thread.

Strong commitment to be competing after having surgery-keep us posted!

How is the web business going for ya?

Thanks Mecca, I set out a goal, and Im not letting the surgery stop me. But, its slow and steady right now. And I can honestly say if anyone thinks low weight and higher rep is the way to train for a show, let me tell you its NOT. But, I have to keep moving, hopefully the intensity picks up, Im waiting for swelling to be completely gone. But without the heavy training I dont have a full or dense of a look, its weird.

NutritioncConsulting is going great btw, my clients are doing well.

Jason, Looking forward to following your prep and learning a little bit more. Wishing you a speedy recovery and getting back to full strength.

Mark

quote:

Its amazing how sore you can make your back with 40 lbs on the seated narrow grip cable pull if you dont pull with biceps at all and pinch every set REALLY hard.

Hope you're doing well. Did you go with the major incision?

This can be tough! It is amazing, too. My last back workout, if you can believe it, my triceps were the ones that hurt!

GET WELL FAST!!

This thread will be exciting since many of us are your followers! We'll be here to motivate you just like you are for your clients. Dedication, drive and determination also put you on top in the end! And we all know you have what it takes!

Hey,
Definately looking forward to watching the stats and progression as you draw closer to the show, conditioning will be crazy I'm sure! But when will we see some current pics? I cant handle the anticipation, lol
Derek

Mark, Ript and Frank--thanks for your support and following along

Teencomp--sorry man, Im still swollen from surgery, call me vain or whatever, but until that goes away no pics, it throws off my symmetry, just kidding.....sort of.

Had a nice cheat meal last night, nothing crazy, but tasty. A salad with tons of veggies and croutons and 4 slices of LaRosas pizza with ground beef, ham spinach. Weight didnt move a bit from this, just felt a bit tighter since I filled out. Back at it for another week.

My split right now is as follows:

Sat: chest/shoulders/Tri
Sun: Back width/quads/calves
Mon: rest gym is to crowded, cardio at home
Tues: Chest/shoulder/bi
Wed: Back thickness/hamis/calves
Thurs: rest, cardio at home
Fri: rest, cardio at home

Im gonna give this at least 6 more weeks, then change it up again, but Ill still only train 2 on 1 off 2 on 2 off.

Be careful training chest so frequently, my chest has always been my weak point and I tried training it more frequently doing a west side template for bench power and my bench flew up but my pec tore in the process.

quote:

Originally posted by mecca:
Be careful training chest so frequently, my chest has always been my weak point and I tried training it more frequently doing a west side template for bench power and my bench flew up but my pec tore in the process.

Will do, but its worked wonderfully this offseason, always a weak point for me too, but its definitley improved on thickness.

I do a power day and a higher rep day, still heavy and failure but the emphasis is different.

And I NEVER flat bench anymore, to much wear and tear on my shoulders, and I use to much tricep.

When I switched to this split I started to rely mainly on dumbells and hammmer machines, with some variety of cable work.

Glad to see this post..now we can keep an eye on you and encourage you for 16wks!

Today is 21 days post op. Still have swelling I was told it will take another 3 weeks to be completely gone. As I always watch my ab area and legs to judge if Im progressing, the swelling makes it hard. But, this far out Im more concerned with getting in the groove and hitting all my macros. Plenty of time for me to be dropping consistently each week.

Im still not able to squat, bent over row or deadlift, but that isnt that huge of a deal I can cope. Its the lighter training and less intensity that is annoying.

Sunday will markt the end of week 2 of dieting. That Monday I want to add in another 25-50 carbs for the next two weeks to prime my metabolism for the drop March 1st, which is when Ill also up cardio a bit and clean out some of the non conventional bodybuilding prep foods.

Just an update. Tonight is back thickness/hamis and calves. Its hard to hit back thickness witout deads and bent over rows, but I can cope with other exercises. Hamis suffer without stiff legs, but I may be able to do those light and really feel the stretch as the final workout with out much stress to the abdominal wall.

Umbilical surgery J??? SUCKS MAN!! You'll heal up quick. You have a fast metabolism and you are taking in PLENTY of quality carbs and protein and just enough fats. Shouldn't be to much longer before you can really dig in and train hard. Your diet is number one, but I don't have to tell you of all people that! That I am sure you will hammer out perfectly...

Its kind of a waiting game right now. Working around a post-op injury. Can be annoying and stressfull for sure, but if anyone can do it and make it happen, its YOU! We'll be watching and waiting man. Heal up!!

quote:

Originally posted by ChunkyButt:
Umbilical surgery J??? SUCKS MAN!! You'll heal up quick. You have a fast metabolism and you are taking in PLENTY of quality carbs and protein and just enough fats. Shouldn't be to much longer before you can really dig in and train hard. Your diet is number one, but I don't have to tell you of all people that! That I am sure you will hammer out perfectly...

Its kind of a waiting game right now. Working around a post-op injury. Can be annoying and stressfull for sure, but if anyone can do it and make it happen, its YOU! We'll be watching and waiting man. Heal up!!

Thanks man Im just being smart and sensible, some training is better than no training. Im trying to ramp this up slow because if I get to immersed now I know Ill be getting to crazy in the gym. Im prepping, but its really just getting my ducks in a row now and getting my mentality right. NO cheat meals during the week, hitting all macros, and get some slow fat loss this month.

Jason, I like your concept of beginning your diet with a few "non traditional" foods, gives you something to cut out and/or switch for a cleaner substute. I do a similiar thing early on in my diet. I think too many people start out too strict and then have nowhere to go as the diet progresses and they reach a plateau. Really enjoy following your prep....keep it up!

quote:

Originally posted by MarkD.:
Jason, I like your concept of beginning your diet with a few "non traditional" foods, gives you something to cut out and/or switch for a cleaner substute. I do a similiar thing early on in my diet. I think too many people start out too strict and then have nowhere to go as the diet progresses and they reach a plateau. Really enjoy following your prep....keep it up!

I agree, Im within the macros I would start my diet at, I just use diverse foods. I love the diet right now and crave nothing. Slowly leaning out and getting in the right mindset. It helps to stay lean too in the offseason to be able to do this.

Im gonna will myself to get skin as thin as you my man. Thanks for posting.

These are gonna have to do. I wanted to get some pics up so the changes can be viewed every two weeks. So lets call these 17.5 weeks out pics. Im okay with them. I feel good about the thickness I added this offseason, and my abs are already popping and same with quads, I can see the efforts, but A LOOOOOOOOOOONGGGG way to go for this caliber of show.


I think giving hamis their own night this offseason helped my drop:

I also trained back with a thickness day and a width day I feel it shows a bit, can I keep it though is the question (thought not a fan of that bit of low back fat I added:

So these will be my base pics I wont put more up until 15 or 15.5 weeks.

Thanks

Ss

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