This past season, ending with my 5th show, the Natural 2004 USA Pro/Am, I competed at a bodyweight 6 lbs higher from last year and the year previous, with improved BF levels and conditioning.

Keys:Adopting a 60-20-20 ratio of macronutrients, while increasing total calories in the form of protein.
Increased useage of EFA's
Glutamine Select pre, during, post workout, and throughout the day, especially during levels of high stress.

Training:3 days per week. Supps- 12 Muscle Synergy pre, 5 scoops Glutamine Select and 20 Muscle Mass during.Last 5 weeks before show- 3 Energy Reserve pre, during, post workout.

90% compound movements
Reduction of work sets (forcing me to employ more intensity into each set)

50-70 minutes each session

No cardio

Final Week:4 LO 3 ER prior to each meal. 6 GH factor morn and nite. 5 Muscularity bcaa's with ea meal. 32 Muscle Synergy per day.
Thu-Fri: 1 scoop Glutamine Select between meals.
Sunday:300gr PRO, 30gr CHO, 30gr FAT
Monday:275gr PRO, 400gr CHO, 20gr FAT
Tuesday:275gr PRO, 350gr CHO, 30gr FAT
Wednesday:300gr PRO, 300gr CHO, 50gr FAT
Thu + Fri:Meal 1-6: 6oz 90% ground beef, 1/2 grapefruit, 1 oz unsalted cashews.

Kept carbs at 30gr per day 10 days up to Mondays initial carb loading process.

June 19 NYS Championship - 154lbs @ 3.4%
October 2 USA 2004 Pro/Am Natural - 157 3/4lbs. @ 3.38%

Beginning next week I will utilize a high protein/high fat dietary approach with a very high carb week thrown into the mix after week #7.

Goal: 10 lbs. of lean mass by next September's contest schedule. However, since Fitdoc has youth on his side, while I am entering the twilight of my career, I give myself only one year to achieve this goal, instead of two.

This past season was one of my most successful in recent years, and I wish to give thanks to The Man Upstairs, first and foremost. And to Sandy, Roger, Mark Ritter, and Lana Mason.

Peace,
Aram

Congrats on the progress and good luck we all need some lean mass added after dieting so have a heavy season of lean mass gains.

Aram - Your results and progress this past year are nothing less than impressive. I hope that you will be able to attain your new goals and that you will keep us posted as to progress. I'm planning on following in your footsteps! If you can do it maybe I can too!

Positive thinking, hard work, a soild plan and diligence breeds success and I know that you have those attributes so I'm excited for you already. If I can add 6 lbs of LBM (1/2 a lb a month) over the next year I will be quite pleased. So go right ahead and set the bar high and show us other "senior" members how it can be done! Just remember to let your injuries heal up first! You might not look quite as impressive if you had to have your ribs taped and your arm in a sling for your next show!

Aram...Nice summary and I applaud your progress and success over the past year. I also admire your guts and determination. LOL at VA's comments, simply because we know you are crazy enough and determined enough to do whatever it takes to make that 10lb gain!!

Others should take notice of the thought that goes into this sport and the importance of planning ahead and setting goals.

Dwayne

Aram... You really had a successful year, those results are really impresive. I'm sure you will attain your goals for 05. I have been off the computer for awhile and don't know if I missed it but how did the PRO/AM go? And are you coming to poughkeepsie on the 23? If not to compete, to spectate? I am coming up from NC to compete. It would be cool to get together.

quote:

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So go right ahead and set the bar high and show us other "senior" members how it can be done!

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Hey VA... even though I applied for my AARP benefits recently, you weren't making referrances to me now, were you?

Bob

The 2004 USA/Pro Am was a great show, many quality competitors. This show posed a unique challenge, in that I had to train and prepare amidst 2 injuries, which prevented me from doing any chest or delt training the final 8 weeks. I went in with many doubts and apprehensions but am glad I competed. It took 12 years, but 2 weeks shy of my 46th b-day I finally got into the "money" placings by coming in 3rd and winning Best Poser. What's interesting is that the evening posing routine was judged as well. The 2 guys who placed ahead of me outweighed me by 40-50 lbs. so the judges ultimately went with the mass and I respect their decisions.
Being one of the smaller competitors in the entire show, I promise to reveal a devastatingly herculean package for next years contests
If there is any way I can make your show Bob, I'll do my best to attend to offer whatever assistance you may require, and I wish you nothing but the best as you are a terrific competitor and bodybuilder.

I also want to thank Sully for not showing up to compete, otherwise I would've been relagated down a notch into 4th place and denied my prize money! Thanks Sul!!

Aram, Great job in the PRO/AM !!!! Winning money now, thats where its at! Considering your injuries and restrictions from training, thats fantastic! If you don't mind me asking what did you do for a carb up meal prior to prejudging? Did you do the VA cocktail, The Goo, or Pancakes or something? I'm looking at trying somthing different. Thanks! Once again, great job! You are an inspiration to us all...

Bob

Saturday morning at 6 AM I had 2 small sweet potatoes.

10AM - I started eating peanut butter,salted cashews and squirts of honey. I also had a small jar of Glutamine Select + Bcaa's and was dipping a spoon in and eating that also.

11AM - popped 22 Muscle Synergy + 1 banana

1 hour prior to stepping onstage I put a pinch of salt under my tongue and continued eating the Glutamine Select.

I'll do this again for my next show, with the exception of NOT chewing up my Muscle Synergy.
(Now there is a taste treat that has to be experienced to be truly appreciated!)

Aram, Thanks alot for the info. I allways am striving to hit that peak condition when its time to hit the stage. My show back in April I tried MP goo every 15 min. starting 3hrs prior, and it didn't work well. It didn't start filling me out until much later on. Last show I did a little better, carbing hard about 3hrs. prior with two orders of pancakes w/ butter and syrup from McDonalds. It filled me out much more but I was a little bloated and not quite as hard. I think I need to find somewhere in between. I might try some fat source and more sodium, like you said, to try to tighten up. Anyway thanks again. Congrats again on the PRO/AM and a successfull year , hope your injuries heal up for you. If you do make it to The NYS on the 23 look me up at the show. BIG BOB

As winter looms on the horizon, a tendency to indulge in the culinary delights during holidays and cold nights become a real enticement. However, we all realize that the main component for a healthy lifestyle, and results from any training paragidm - is [B]nutrition[/B.
For the competitors, next falls schedule will be upon you in a blink. I am issuing a challenge to competitors and non-competitors alike, beginning today - not tomorrow - to get serious and formulate a nutritional strategy to reach every one of your goals for next year. If confusion is an issue, I am positive a Beverly Advisor can be of immense help.
As a competitor, I wasted 5 years (yes...5years)until I saw the light. It was primarily nutrition, not the hundreds of training variables, which catapulted me out of my contest plateaus. And I am always attempting to do better each year.I wish to be held accountable as well, therefore here is my 6 week plan, commencing Nov 1. Week #7 will be a high carb approach, while week #8 will be a "rest" week from training.I'll outline week 7 diet at a future date.

Meal#1: 8 oz chicken,3 egg whites,1 yolk,1 cup broccoli,1/2 grapefruit,3 EFA Gold
Meal#2: 2 scoops Ultra Size,1 scoop UMP,1 tbls olive oil
Meal#3: Snack - 2 oz Deluxe Nuts
Meal#4: 12 oz sirloin,2 cups broccoli
Meal#5: 2 scoops UMP,1 scoop Ultra Size,4 tbls. heavy cream
Meal#6: 8 oz chicken,1 serving C+C UMP in 14 oz water (because it tastes so good..."cheating" without the cheat ),1 oz Deluxe Nuts
Meal#7: 8 egg whites, 2 yolks,1 cup green beans,1/2 grapefruit,3 EFA Gold
Meal#8: 2 scoops Glutamine Select,10 Mass Amino's

Supps - 8 Ultra 40,4 Mass Amino's w/6 of 8 meals
2 Lean Out w/6 of 8 meals
2 Ultra 4 w/meal#1+#7

I'll go thru my pre,during,and post workout supp protocol soon.
I also wish to congratulate all who made progress this year with their personal goals, and to all who competed on stage - 1st timers and veterans alike.
Now let us all "bring it" to the next level!

Aram

Sounds like a good plan, I am going to incorp some of your final wk prep in my upcoming OCB Champs contest on 11/13 in Raleigh, as of now I am about 1wk out condition and will hold and improve next week.

On 11/14 my growth plan starts.

Good luck Aram and thanks for all your expertise

Aram - What are the nutrient roll - ups (P/C/F grams, percentages, etc) and total calories associated with this plan? Knowing you, you have this all broken down and handy -

VA - Since you mentioned in an earlier post that I seem to be mathematically and cognitively challenged, (all true BTW) these numbers are all approximate totals.

Calories-3774gr Pro-541gr(57.3%) Carb-100gr(10.6%) Fat-134gr(32%)
*Carb grams and calories from vegetables were not included.
*Protein and calorie grams form Ultra 40 and Mass Amino's were included.
*Precautionary methods:Even though this is very high protein/fat, I've tried to keep saturated fats as low as possible,use Lean Out before meals,Energy Reserve before and during training,and drink 2 gals of water a day.

I've discussed this diet with other power competitors/lifters in my gym and they feel it might be a bit too excessive and difficult. However, I've always believed to achieve success towards any goal you must do what others won't.

In conjunction with my 6 week nutritional plan above, the following will be my pre-during-post workout supplementation.

Beginning Nov 1:
Pre-workout- 500mg Vit C,12 Muscle Synergy,1 scoop Glutamine Select,500mg L-Phenylalinine

During: 30 Muscle Mass, 3 scoops Glutamine Select, 4 Energy Reserve

Post Workout: 3 scoops Mass Maker,1 scoop Creatine Select,1 scoop Glutamine Select,1000mg Vit C,400I.U.D-Alpha Vit E,3 gr liquid L-Carnitine

Nov 1st puts me at the 11 month marker for my next show - NBI USA Pro/AM, followed 3 weeks later with a USBF Pro division show, and lastly, the OCB Championships in Nov of '05.
As I journey through the different dietary phases throughout these 11 months cheating, as always, will be kept at a minimum.....(I think )Now if Lana and Rachel keep posting UMP recipe's in the Recipe thread, I think I might cave in altogether Thanks a million girls!!
Ha - you know I love ya

ANH

I've always cosidered myself a Beverly supplement guinea pig as I'm always trying different combo's to find which works best to boost lean mass gains, or induce fat loss. Once I discover an effective method, I'll remain on it or come back to it at a later time.
It's been 24 days now since I began my diet outlined above on Nov.1. I began at a weight of 162 lbs @ 4.3% BF. Today I weighed in at 166 1/2 lbs. @ 4.16%. The supplementation has remained as posted above, except for one change; Muscle Synergy is taken on workout days only (Mon,Thu,and Fri)16 before my 5AM sessions and 8 post workout. Another 8 is taken right before bed. No Synergy is used on OFF days.

Moderate to high doses of L-Arginine, when taken in the early A.M. has a dual effect: 1) It stops catabolism in its tracks (at a critical time)during early morning hours, when it can reach peak levels and 2)Potentiates greater GH release in the A.M.
I'm surprised a bit that the high fat/low carb diet has not compromised stregnth levels or energy levels. I'm setting PR's in the squat and weighted dips on a weekly basis. The Ultra 40's may be a contributing factor here. On week #7, when the high carb/low fat approach is implemented, I wouldn't be surprised to find my metabolism racing to the point where I can stay lean throughout the next several months, so when contest time rolls around again, prep time will be 4-6 weeks instead of 8-12. I am toying with that idea.The intention here is to preserve as much muscle as possible.
Since I do not go out to bars, clubs, restaraunts, movies, etc. (your typical "No Life" existence) all focus is spent on contest prep and my other passion, which is counseling and helping substance abusers triumph over their destructive addictions.

If I am going to go up against the likes of these midget Mastadons of Muscle like fellow pro Sean Sullivan (Sully), without humiliating myself onstage, I gotta be at the top of my game. This is what we all must strive for!

Happy Thanksgiving to all!!!
ANH

That is fantastic progress Aram! Sometimes I think that you and Sully could make progress on a diet of sunflower seeds, ostrich eggs and mango juice - mixed together in the perfect manner.

How you can hold low 4% bf and gain muscle is beyond me - but I know that you are doing it! Most people can't even get down to the low 4's and you seem to thrive there!

You know - you can still go to the dollar theater for a buck (or maybe a buck and 1/2)! You gotta get out now and then buddy - all work and no play makes Aram a dull boy

Uh, well.... if being dull means not spending every other week in Detox at the Brooklyn county jail, then I'll gladly accept the trade.



[QUOTE Sometimes I think that you and Sully could make progress on a diet of sunflower seeds, ostrich eggs and mango juice - mixed together in the perfect manner.)[/QUOTE]

Does anyone know where I can get ostrich eggs from?

Well time flies when you have fun and today marks the conclusion of the 6 week high fat/protein diet which began Nov. 1st outlined above.
Here are the results: Nov 1 - 162 lbs. @ 4.3%
Today Dec 12 - 169 lbs @ 4.48%
Initially the bodyfat began dropping but now it seems to be going in the right direction - yes, I need to put some fat on. This week will be a high carb approach. (outlined below)

Just some reflections on the high fat: No fluctuations or depletion in energy levels. Although carbs averaged out to 100 gr per day, training succeeded progressively (5x5, 3-day routine). I am not a proponent of eating substantial quantities of carbs (hi or low GI) pre-training nor do I favor high GI carbs post workout but rather a moderate amount of complex carbs allowing for a steadier flow of insulin as opposed to one massive spike.
A drawback to such low BF levels is that joint pain flares up especially on the mult-joint compound movements. Cartilege which was damaged in my left pec originating from the sternum, over this summer, was bothersome. Unless Fitdoc can offer a remedy I'll be using large amounts of Joint Care for the next week.

1 week high carb diet: Meal#1: 4 oz chicken, 5 egg whites, 1 1/2 cups oatmeal, 1 scoop Mass Maker Meal#2: 5 scoops Mass Maker Meal#3:6 oz chicken, 1 cup green beans, 1 scoop Muscle Provider + 2 scoops Mass Maker Meal#4: 4 oz chicken, 1 cup brown rice, 1 cup green beans, 1 scoop Muscle Provider + 2 scoops Mass Maker Meal#5: 4 oz chicken, 1 cup oatmeal, 1 scoop Muscle Provider + 2 scoops Mass Maker Meal#6: 8 egg whites, 2 packets instant grits, 3 scoops Mass Maker
Supplements: 4 Mass + 6 Ultra 40 ea meal, 2 EFA Gold with Meal 1 + 6, 1 scoop Glutamine Select between meals. Four Ultra 4 per day.

Since training is at 5A.M. there will be no post workout drink, as I'll have the entire day to saturate my system with glycogen. I am also an elite member of CDA - Cardio Despisers Anonymous, so no cardio is done. However, after training legs, pre-contest I will go on the Stepmill, use the manual mode at the most difficult level and climb away for 8-10 minutes. This is done not for fat burning, but it's a great way to bring up the glutes, and glute/hamstring tie-ins prior to a show.

When you set specific goals and compartmentalize your weeks strategically, the time moves quickly and before you know it, it's showtime. Hey Fran!... Only 9 months and 18 days left for my next show. Hooray!!

These last 6 weeks I was faced with a couple of unusual stresses and there were days that were much less than perfect. But such is life and you must make due the best you can with the situations presented and get right back on track the next day.
Happy Holidays to everyone!

Aram

Aram good post my friend, I too have started a new program of off season and since 11/13 bodyweight has gone up from contest weight of 170 to 184 and work mainly 5 days a week 4am workouts 3times and 2 on the weekend. Doing 1 bodypart per workout and conentraiting on big power movements for size. I have calories at about 2700 to 3500 depending on what feel as I am watching the mirror and trying not to get too offseason weight wise. So far my workout weight have gone up by an average of 30-40%. I feel better not being so low in weight and bodyfat, probably at 7% or so now. The holiday food can takes it toll but I will not do too much of that.
Well good luck with your programs
BTW you might think about coming to Houston in May for the Southwest Natural, NGA as the pro event is by far one of the best competition wise I have seen in natural bodybuilding.
Promoter is Dion Benjamin at showtime@aol.com

That is great progress Aram. It will be interesting to see how your body reacts to the high carb diet phase. Keep us posted.

Let us know if we need to start up a support group aimed at helping you get fatter. I think that it would be fun to offer suggestions - we would all have to start thinking in opposites - "Lets watch Aram eat it..."