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Mods: Feel free to move this to a different section if you like, such as the member pics section...whatever you think is best.
My honest experiences starting at 16 weeks out till Muscle Mayhem: (yes, I kept a log the whole time for my reference and thought I would share it with you all)
First of all, I am no professional, just a guy on a quest to achieve a bodybuilding goal and compete as the best middleweight that I could. I figured this board is all about knowledge and how we did it…so why not just layout the whole plan for you all. I do this because I enjoy the challenge, so it may seem a bit too much, but I thought I would still lay in all out there for you all! Take it for what is worth.
Starting weight: 194-197ish
Lowest weight I got too: 169lbs.
Competition weight: Weigh-Ins – 170lbs, on stage more like 173lbs.
The First 8 weeks:
I started my journey with a very basic concept; I will make adjustments as needed. My diet pretty much began with 5-6 eggs scrambled in the morning. Meal 2 was a protein shake (skim milk included + LBA’s) with 2-4oz. of almonds or edaname dried nuts. Meal 3 was a protein bar of some sort. Meal 4 was 8-12oz. tilapia with broccoli. Meal 5 was rice cake with natty peanut butter. Meal 6 was 10oz. of lean beef or chicken with 2 cups of white rice with teriyaki sauce. Meal 7 was another rice cake with peanut butter or protein shake (Skim milk + LBA’s), or sometimes a low carb protein bar (rarely). I did this for the first 8 weeks with one cheat meal on Saturday night and maybe an oven roasted chicken breast footlong with lettuce, vinegar, mustard, and onion on Sunday, but all other meals stayed very clean.
My training for the first 8 weeks of prep was high frequency with low/moderate volume. I performed 30 minutes of cardio post workout 5-6 days per week for the most part.
Diet outline for the first 8 weeks (easier to read):
Meal 1: 5-6 eggs scrambled
Meal 2: Protein Shake (10oz. of skim milk + LBA’s + 2 scoops of whey) with almonds
Meal 3: Protein Bar (Pure Protein Bar)
Meal 4: 8-12oz. tilapia with broccoli (Steamfresh)
Meal 5: Lightly Salted Rice cake with natty PB (2 tbsp)
Meal 6: 10-12oz. oz. Lean meat with 2 cups of white rice/teriyaki sauce
Meal 7: Rice cake with natty PB or protein shake (LBA’s + skim milk + 2 scoops of whey)
I had a ONE cheat meal of my desire every Saturday with the wife for the first 6 or so weeks and a subway footlong on Sunday, but all other meals were off the above menu, maybe a little more skim milk on Sunday.
______________________________________________________________________
The Final 8 weeks:
The next and final 8 weeks I made adjustments and took my carb intake at or below 50 grams per day. Most of you know what it looked like, but here is pretty much the everyday look at it. Meal 1 was 4 whole eggs scrambled and 4 turkey sausage patties. Meal 2 was a protein shake. Meal 3 was a protein shake. Meal 4 was 12oz. tilapia. Meal 5 was a protein shake or 3-4 hard boiled eggs. Meal 6 was 12oz. lean beef or chicken breast with spicy mustard. Meal 7 was a lightly salted rice cake with 2 tablespoons of natty peanut butter. Lots of crystal light and water mixtures, oh and I did drink diet soda! I would listen to my body and re-feed when needed. I only really had one RELOAD meal of pancakes, egg/steak omelet with hash browns, and the other two refeeds were with 2 cups white rice and lightly salted popcorn or soy crisps. Remember only had a total of 3 re-feed meals technically speaking at this point the last final 8 weeks. They served a good purpose! If I was still hungry on the days, I would just eat more protein, simple as that and that usually consisted of a protein shake, lean meat, or eggs plenty of it if needed – as Big A says, you should not be hungry, if so eat more protein!
My training for the final 8 weeks of prep was high frequency with low/moderate volume. I performed anywhere from 45 – 90 minutes cardio everyday, never dipping below 45 minutes until the final 10 days. Very low intensity, sometimes a bit higher if I had it in me.
Diet outline for the final 8 weeks: Cut all Skim Milk from protein shakes
Meal 1: 4 eggs and 4 turkey sausage patties
Meal 2: Protein Shake
Meal 3: Protein Shake
Meal 4: 12oz. tilapia
Meal 5: Protein shake or 4 hard boiled eggs (sometimes both if starving)
Meal 6: 12oz. lean beef or chicken with spicy mustard
Meal 7: One lightly salted rice cake with natty PB or a protein shake
**Remember if I was still hungry I would eat more protein – chose from eggs, lean meat, protein shake (but, usually was fine without it)
**Re-feeds meal was very minimal at a total of 3 of them for the whole final 8 weeks!
Training Split (easier to read):
Monday: Chest/Back/Abs – 9 sets for chest, 9 sets for back, 2-3 sets for abs
Tuesday: Legs/Calves – 12 total sets
Wednesday: Shoulders/Biceps/Triceps – 6 sets for shoulder, 4-6 sets for both biceps and triceps
Thursday: Same as Monday
Friday: Same as Tuesday
Saturday: Same as Wednesday
Sunday: All cardio day
**Cardio Plan: First 8 weeks: 30 minutes post workout. Final 8 weeks: 45 – 90 plus minutes whenever I could get it in, but I always at least got 45 minutes in.
**The workouts did change a bit the final 3 weeks, but same concept, just the frequency of muscle groups was less.
10 Days out from the show:
Began my depletion workouts and reduced my cardio to 30-40 minutes. Still kept carbs pretty much at 50-60 grams or lower per day. Chewed enough gum, drank enough diet coke, and crystal light for the all of us
I swear I got hungrier by the day, so I think my calories kept creeping up, but they were all protein sources!
Started to carb load Friday with Supreme Protein Bars, protein cookies, flavored mini rice cakes, and rice cakes with natty peanut butter and jelly, and had 5 pancakes with syrup and a huge steak and egg omelet with hash browns in the wee hours of Saturday morning. I will continue to snack lightly till prejudging. I took water out at 4pm…before that I just sipped on diet green tea. I will drink a Plazmosis mixture with water 30 minutes before hitting stage.
Supplements I used:
LBA’s
ECY stack when I had it
Whey Protein/Casein Powder
Vitamin/Mineral Supplement
Plazmosis before every workout
Other supplements in very small/moderate dosages as well, I am not a mass monster, just a middleweight it served a small purpose of holding onto muscle, so maybe now I can have a very productive offseason of eating, recovering, and growing…the things that count the most! I will try my best to do it with all the right foods majority of time, but I may have throw some pancakes, cookies, a some DQ blizzards on top of some good Italian/Mexican entrée’s here and there Will be good for the most part, just more of high quality food sources!
Lastly, I enjoyed this prep for the most part, until I just got anxious to get on stage and do this thing…it was fun. And my wife and I just wanted deload a bit from all of it. Then get at it again. She was a great support as she did eat just as well as me and train just as hard as me! Also, I am going to thank PROMUSCLE for the great help, motivation, encouragement, information, and so forth you gave me through this prep. This is what this all about, having fun all the way till battle time! I told myself regardless of how I do; I will be proud of this goal and move on to the next goal! And yes maybe I plan on working with a prep coach…well that is what I am leaning towards for the next time around. I need to do this offseason for real this time around. Always loved to train, just need to love to eat a lot more food on a consistent basis! Maybe grow up into a light heavyweight one day which I think my body wants to go that route, one step at a time!
So many I could thank…starting with Pesty, Jethro, Shelby, Phidias, Big Bapper, B-Boy, Buselmo, Tenny Aeliop, Marilyn, Lynx, B-Rad, Michelin, Latimus, Steele, Mass Chaos, Unoigo, Ali, Cslim, MoChi, Main, Alex, Ron Jon, Diesel etc… well shit about everybody who stuck on me! If I missed anybody you know that I am thanking you too! Progression is MOTIVATON no matter how it turns out in the end! And thanks Big A and mods for such as great board that I call my number one cyber home! It is where I began with regards to the boards! It was a goal and I felt that I achieved, now time to get better!!!!!
Various pics of the show, day after, etc...
My honest experiences starting at 16 weeks out till Muscle Mayhem: (yes, I kept a log the whole time for my reference and thought I would share it with you all)
First of all, I am no professional, just a guy on a quest to achieve a bodybuilding goal and compete as the best middleweight that I could. I figured this board is all about knowledge and how we did it…so why not just layout the whole plan for you all. I do this because I enjoy the challenge, so it may seem a bit too much, but I thought I would still lay in all out there for you all! Take it for what is worth.
Starting weight: 194-197ish
Lowest weight I got too: 169lbs.
Competition weight: Weigh-Ins – 170lbs, on stage more like 173lbs.
The First 8 weeks:
I started my journey with a very basic concept; I will make adjustments as needed. My diet pretty much began with 5-6 eggs scrambled in the morning. Meal 2 was a protein shake (skim milk included + LBA’s) with 2-4oz. of almonds or edaname dried nuts. Meal 3 was a protein bar of some sort. Meal 4 was 8-12oz. tilapia with broccoli. Meal 5 was rice cake with natty peanut butter. Meal 6 was 10oz. of lean beef or chicken with 2 cups of white rice with teriyaki sauce. Meal 7 was another rice cake with peanut butter or protein shake (Skim milk + LBA’s), or sometimes a low carb protein bar (rarely). I did this for the first 8 weeks with one cheat meal on Saturday night and maybe an oven roasted chicken breast footlong with lettuce, vinegar, mustard, and onion on Sunday, but all other meals stayed very clean.
My training for the first 8 weeks of prep was high frequency with low/moderate volume. I performed 30 minutes of cardio post workout 5-6 days per week for the most part.
Diet outline for the first 8 weeks (easier to read):
Meal 1: 5-6 eggs scrambled
Meal 2: Protein Shake (10oz. of skim milk + LBA’s + 2 scoops of whey) with almonds
Meal 3: Protein Bar (Pure Protein Bar)
Meal 4: 8-12oz. tilapia with broccoli (Steamfresh)
Meal 5: Lightly Salted Rice cake with natty PB (2 tbsp)
Meal 6: 10-12oz. oz. Lean meat with 2 cups of white rice/teriyaki sauce
Meal 7: Rice cake with natty PB or protein shake (LBA’s + skim milk + 2 scoops of whey)
I had a ONE cheat meal of my desire every Saturday with the wife for the first 6 or so weeks and a subway footlong on Sunday, but all other meals were off the above menu, maybe a little more skim milk on Sunday.
______________________________________________________________________
The Final 8 weeks:
The next and final 8 weeks I made adjustments and took my carb intake at or below 50 grams per day. Most of you know what it looked like, but here is pretty much the everyday look at it. Meal 1 was 4 whole eggs scrambled and 4 turkey sausage patties. Meal 2 was a protein shake. Meal 3 was a protein shake. Meal 4 was 12oz. tilapia. Meal 5 was a protein shake or 3-4 hard boiled eggs. Meal 6 was 12oz. lean beef or chicken breast with spicy mustard. Meal 7 was a lightly salted rice cake with 2 tablespoons of natty peanut butter. Lots of crystal light and water mixtures, oh and I did drink diet soda! I would listen to my body and re-feed when needed. I only really had one RELOAD meal of pancakes, egg/steak omelet with hash browns, and the other two refeeds were with 2 cups white rice and lightly salted popcorn or soy crisps. Remember only had a total of 3 re-feed meals technically speaking at this point the last final 8 weeks. They served a good purpose! If I was still hungry on the days, I would just eat more protein, simple as that and that usually consisted of a protein shake, lean meat, or eggs plenty of it if needed – as Big A says, you should not be hungry, if so eat more protein!
My training for the final 8 weeks of prep was high frequency with low/moderate volume. I performed anywhere from 45 – 90 minutes cardio everyday, never dipping below 45 minutes until the final 10 days. Very low intensity, sometimes a bit higher if I had it in me.
Diet outline for the final 8 weeks: Cut all Skim Milk from protein shakes
Meal 1: 4 eggs and 4 turkey sausage patties
Meal 2: Protein Shake
Meal 3: Protein Shake
Meal 4: 12oz. tilapia
Meal 5: Protein shake or 4 hard boiled eggs (sometimes both if starving)
Meal 6: 12oz. lean beef or chicken with spicy mustard
Meal 7: One lightly salted rice cake with natty PB or a protein shake
**Remember if I was still hungry I would eat more protein – chose from eggs, lean meat, protein shake (but, usually was fine without it)
**Re-feeds meal was very minimal at a total of 3 of them for the whole final 8 weeks!
Training Split (easier to read):
Monday: Chest/Back/Abs – 9 sets for chest, 9 sets for back, 2-3 sets for abs
Tuesday: Legs/Calves – 12 total sets
Wednesday: Shoulders/Biceps/Triceps – 6 sets for shoulder, 4-6 sets for both biceps and triceps
Thursday: Same as Monday
Friday: Same as Tuesday
Saturday: Same as Wednesday
Sunday: All cardio day
**Cardio Plan: First 8 weeks: 30 minutes post workout. Final 8 weeks: 45 – 90 plus minutes whenever I could get it in, but I always at least got 45 minutes in.
**The workouts did change a bit the final 3 weeks, but same concept, just the frequency of muscle groups was less.
10 Days out from the show:
Began my depletion workouts and reduced my cardio to 30-40 minutes. Still kept carbs pretty much at 50-60 grams or lower per day. Chewed enough gum, drank enough diet coke, and crystal light for the all of us
I swear I got hungrier by the day, so I think my calories kept creeping up, but they were all protein sources!Started to carb load Friday with Supreme Protein Bars, protein cookies, flavored mini rice cakes, and rice cakes with natty peanut butter and jelly, and had 5 pancakes with syrup and a huge steak and egg omelet with hash browns in the wee hours of Saturday morning. I will continue to snack lightly till prejudging. I took water out at 4pm…before that I just sipped on diet green tea. I will drink a Plazmosis mixture with water 30 minutes before hitting stage.
Supplements I used:
LBA’s
ECY stack when I had it
Whey Protein/Casein Powder
Vitamin/Mineral Supplement
Plazmosis before every workout
Other supplements in very small/moderate dosages as well, I am not a mass monster, just a middleweight it served a small purpose of holding onto muscle, so maybe now I can have a very productive offseason of eating, recovering, and growing…the things that count the most! I will try my best to do it with all the right foods majority of time, but I may have throw some pancakes, cookies, a some DQ blizzards on top of some good Italian/Mexican entrée’s here and there
Will be good for the most part, just more of high quality food sources!Lastly, I enjoyed this prep for the most part, until I just got anxious to get on stage and do this thing…it was fun. And my wife and I just wanted deload a bit from all of it. Then get at it again. She was a great support as she did eat just as well as me and train just as hard as me! Also, I am going to thank PROMUSCLE for the great help, motivation, encouragement, information, and so forth you gave me through this prep. This is what this all about, having fun all the way till battle time! I told myself regardless of how I do; I will be proud of this goal and move on to the next goal! And yes maybe I plan on working with a prep coach…well that is what I am leaning towards for the next time around. I need to do this offseason for real this time around. Always loved to train, just need to love to eat a lot more food on a consistent basis! Maybe grow up into a light heavyweight one day which I think my body wants to go that route, one step at a time!
So many I could thank…starting with Pesty, Jethro, Shelby, Phidias, Big Bapper, B-Boy, Buselmo, Tenny Aeliop, Marilyn, Lynx, B-Rad, Michelin, Latimus, Steele, Mass Chaos, Unoigo, Ali, Cslim, MoChi, Main, Alex, Ron Jon, Diesel etc… well shit about everybody who stuck on me! If I missed anybody you know that I am thanking you too! Progression is MOTIVATON no matter how it turns out in the end! And thanks Big A and mods for such as great board that I call my number one cyber home! It is where I began with regards to the boards! It was a goal and I felt that I achieved, now time to get better!!!!!
Various pics of the show, day after, etc...
