Becoming a machine; first contest prep

[makeitcount]

My original plan was to take another year to fill out and compete as a LHW, but looking over my pictures, it looks like it's about time to shed some of this Bf and water anyways, so why not take the plunge and do a full prep? Contest will be the KY muscle on Nov. 3rd.

Stats:
22 weeks out
5'8" on the nose, little over 200 lbs. Shooting for the top end of the middleweights.

Next 2 weeks I'll be filling out a little more. From 20 weeks to 16 weeks out i'll be deloading a bit and eating @ maintenance cals. From 16 weeks, dieting starts. I'm going to try and take it as slow as possible this time, as I have a tendency to cut too many carbs too quickly (mini-cuts between mass gaining phases) and end up having no energy for my workouts.

going to keep the workout split I've been using for the last few months through prep. Workouts will be:
Day 1-Chest/rear delts/calves
Day 2-Legs/abs
Day 3-off
Day 4-Medial+front delts/triceps/upper traps on occasion
Day 5-back/biceps/forearms
Day 6-off, then repeat.

Feeling like a fat and bloated marshmellow man right now, but I'm naturally a skinny guy and have plenty of time, so I'm hoping things come out well. At least I look happy in the pictures

Hope you guys will join me, I'm sure I'll need all the motivation I can get!

 

[9muscle9]

sounds good!

what you running up to the show?

What u eating as pre-contest diet?

 

[makeitcount]

Hey Pin,

I'm going to keep test low (replacement dose) and rely mainly on androgenic compounds, as I've never tried it that way. Seems like it would help keep the water off, which I have a problem with.

As far as diet, right now I've transitioned to only "clean" foods, and dropped cals by about 300/day. I'm going to start dieting, 16 weeks out, at 3000 cals/day (been bulking on 4500 for a while now, so my TDEE is fairly high) of high protein/high-medium carbs/lowish fats. Every two weeks I'll evaluate my fat loss and either lower cals through fats/carbs or implement more cardio (although I'd like to put off cardio as long as possible for multiple reasons). Once I get really low on cals, I'll start implementing a high carb refeed once a week...may even do a cheat meal every two weeks or so, just depends on my progress. I'll include my macros and weight each week. I also plan on taking progress pics at 12, 8, 4 weeks out, as well as the day before the show.

Still haven't ironed down peak week, so much conflicting info. My general idea is just to keep it simple this go around-will deplete carbs slightly and load slightly...nothing too drastic. Also going to keep water intake high until about 6 pm the night before the show and then only sip. Sodium will probably remain stable throughout.

Anyways, hit delts/tri/calves today, good workout. Tricky Jackson+Blaire Mone were there as well, good inspiration. Enjoying my strength while it last...know it's going to take a hit!

 

[makeitcount]

Back/biceps today, felt strong on some lifts, but weak on deadlifts for some reason...it's been a while since I've done them though. Going out for sushi tonight (family invited me..figured If I'm going to visit with them @ a restaurant, it's better to do it now than prep!), making sure to fit it into my macros. Took some more pictures as I didn't think my original set did my current conditioning justice with the lighting I used-not that it is amazing or anything...still know I have TONS of work to do. Getting anxious to really get on it! :headbang::headbang:

As far as my left leg in the MM being unflexed, I had just had ART treatment done and was sore as shit, so I didnt bother flexing it lol.

 

[9muscle9]

sick tats bro.

good luck for your prep.

 

[makeitcount]

Thanks Pin. Gonna need it once the heavy dieting starts...I'm a chubby kid at heart...the food network becomes porn after a few weeks of low cals.

 

[makeitcount]

Been super busy guys. Will prolly keep this log down to pictures and updates every two weeks or so. 17 weeks out now. First week of reduced cals, my weight dropped from 198 to 192, and has since stabilized around 192-193. I almost dropped cals a bit more when I stopped losing, but told myself I'd give it a week and see what the mirror said, and sure enough I'm most definately leaning out while maintaining my weight. Cals + carbs are still highish, so no hunger cravings yet. My plan is to come in beyond shredded, so I know I'll have to suffer eventually, but for now I feel great.

Think I might be a bit ahead of schedule for 17 weeks to go, so I'm gonna go out with the fam tomorrow and enjoy a nice meal.

 

[Ironman2010]

Been super busy guys. Will prolly keep this log down to pictures and updates every two weeks or so. 17 weeks out now. First week of reduced cals, my weight dropped from 198 to 192, and has since stabilized around 192-193. I almost dropped cals a bit more when I stopped losing, but told myself I'd give it a week and see what the mirror said, and sure enough I'm most definately leaning out while maintaining my weight. Cals + carbs are still highish, so no hunger cravings yet. My plan is to come in beyond shredded, so I know I'll have to suffer eventually, but for now I feel great.

Think I might be a bit ahead of schedule for 17 weeks to go, so I'm gonna go out with the fam tomorrow and enjoy a nice meal.

You look WAY ahead for 17 weeks out, way way ahead. You should look pretty awesome by the time you come in, great set of guns you have on you there!

 

[scottswald]

impressive biceps and quads mate! looking good!

 

[makeitcount]

Thanks fellas...trying to get most of the work finished upfront so I don't have to suffer a ton the last weeks before the show. Doing a good amount of cardio despite my original plan. Decided to do it because I seem to function better and feel healthier if I keep cals decently high and create a deficit with cardio...once my cals drop real low I become a freakin zombie, regardless if I'm doing cardio or not. Once hams and glutes come in I'll raise cals back up and cut back on cardio a bit so as not to lose too much.

 

[makeitcount]

Rear lat from today. Think I need to step my game up...weight loss has slowed the past 2 weeks. 15 1/2 weeks out now, but I'm trying to come in beyond shredded. Any opinions on condition at this point in prep? Again, this is my first prep, so kinda in the dark as to where I should be.

 

[Queefer]

Your back is lookin wiiiiiiiiiiiiiiiiiiiide!

 

[tri-terror]

I think you are in good shape for 15 weeks out. Try and take some whole body pics front and back once a week in the same place/lighting and put them up here.

 

[DaHurt]

Sick biceps man, looking good.

 

[makeitcount]

Thanks for the comments guys, I need em right now...finally starting to feel the effects of the diet. Been crazy busy moving and dealing with my dumb move of scheduling 900 appointments around it. Can tell my cortisol is pretty high, as I could only sleep four hours last night...hard to get my brain to shut off. Today is a refeed though, yay!

Sorry about the random pic environments..I'll be finished moving early next week and will then be able to put up pics with the same background. I did find some pics from 18 weeks out yesterday, and comparing them gave reassured me...I actually made good progress in 3 weeks. Now only 15 more to go! :headbang:

 

[Stang50]

Good luck man. Wish i had the discipline to do a show lol.

 

[makeitcount]

Had to do what I could as far as an update....no access to a legit cam, so reverted back to the shitty webcam. This was taken late at night, so not super dry. 13.5 weeks to go. Taking it slightly easy from here until ten weeks out, then doing another 7 week push to nail final condition. :headbang:

Quality+lighting not good, but I'm in my best condition yet. Veins running up to the top of the abs during certain times, hamstrings are in (glutes still being stubborn).

 

[makeitcount]

Starting to dry out. Decided I want to try and stay around this weight as much as possible. Might need to lose 8-10 more pounds, but at that rate, I'm way ahead (13 weeks to go). With that in mind, and the fact that I have been DRAGGING ass in the gym this past week despite trying to remedy it with a bump in cals, plus having crazy food cravings lately, I decided to take a refeed (well...more of a full blown cheat) day. It has been glorious. Even if I gain a pound or so, I'm not worried at this point...I think it will help me much moreso than it'll hurt in the end.

So far today:

5 doughnuts from a local bakery (had to stand in line at 6:15 to get these bad boys...this place is insanely popular!)
Lots of kids cereal
An "unjunked" candy bar
2 better n' peanut butter and jam sandwiches on ezekial bread

and have plenty more work to do. My endorphins are off the chart right now, I feel great!

 

[thehazzle]

Bro you look waaaaay ahead. You could prob grow into the show mate

 

[makeitcount]

I'm going to try and just recomp around this weight as much as possible until about 6 weeks out, then evaluate if I need to drop a few more pounds. Right now I still need to bring my glutes and chest striations in, and get my lower back to lean out more. So as I stand I definitely still need to lose some bf...come 6 weeks out, well see though. I just want to get on stage looking like I have no skin, lol! I am glad I didn't let myself go toooo much when I was gaining, it's made this tons easier...I've always had trouble with hunger on low cals in the past, this time with my micronutrients in line and my cals slightly higher than in the past, it's been pretty easy for the most part.

And thanks for the comment man! It's good to have more experienced eyes on me...it's hard to evaluate where I'm at myself since this is my first go.