Buy Needles And Syringes With No Prescription
SR Health Tech store banner
advertise on professional muscle millions of hits per month
Riptropin Store banner
advertise on professional muscle millions of hits per month
Buy Needles And Syringes With No Prescription
Buy Needles And Syringes With No Prescription
Mysupps Store Banner
IP Gear Store Banner
Anabolic Hormones Store Banner
Ganabol Store Banner
Spend $100 and get bonus needles free at sterile syringes
Professional Muscle Store open now
LandmarkChem Email Banner
Medtech Store Banner
Bruce Labs Store banner
advertise on professional muscle millions of hits per month
Professional Muscle Store open now
Professional Muscle Store banner
M4B Store Banner
Buy Needles And Syringes With No Prescription
Generation X Bodybuilding Forum
advertise on professional muscle millions of hits per month
lowest price guarantee at professionalmuscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store

Road to my First NPC Middleweight Show!!

jakdup605

New member
Registered
Joined
Jan 15, 2015
Messages
128
Started this Post in the Members Photos Section. Thought Id Repost it in here and Keep it as my Log.

Since I was 15 y/o Ive always Dreamed of stepping on the Stage and doing a show! But the first week I walked into the gym it was filled with Powerlifters... and a New Dream Became! I feel in love with Moving Heavy Weights! Best Comp Bench [email protected]! 5 World Bench Press Championships n 1 World Deadlift Championship. 5 World Records and over 40+ Maine State Records! Never thought Id Stop competing until I got hurt working in a Paper Mill... (major Shoulder injury) So now I'm unable to Bench the Big Weights anymore... So the last few years I have thought about doing a BBing show, start a diet and get hurt... this year seems to be going smooth, one nagging injury but Ive been smart and work around it and lift light and focus on the Squeeze!!

Training Breakdown:
Day 1 - Chest
Day 2 - Legs
Day 3 - Biceps and Forearms
Day 4 - Shoulders and Triceps
Day 5 - Back
Day 6 - OFF
Repeat!
Abs are done 3-6 Sets a Day.

The first 6 Weeks Ive Focused on Leaning Down for a good Starter Base:
Phase #1 - Lean Out
Week #1 - 6 Weeks
189Lbs
Waist - 37.5"
Hips - 35"
Biceps - 18.25"

Week #6
181lbs
Waist - 34.25"
Hips - 33"
Biceps - 18.625"(5/8th)
Quads - 25"
Calves - 15.25" (fuckers hate to Grow)
Shoulders - 51.5"
Chest - 45"
Neck - 18"


Diet - 4 Meals a Day and 2 Shakes - Back Carb Loading
Cardio 30-60 Minutes Every Morning
Meal 1 - 2 Scoops Iso-100 in Water
Meal 2 - 6oz Chicken n 1/2 Cup Cottage Cheese 1%
Meal 3 - 8ox Fish n 1/2 Cup Cottage Cheese 1%
Meal 4 - 6oz Chicken n 1/2 Cup Cottage Cheese 1%
Workout - Weights and Maybe 30-60 Minutes Cardio depending on how I'm feeling!
Meal 5 - 2 Scoops BSN Syntha 6 in Water
Meal 6 - 8oz Top Round Steak or Lean Burger

Some Meals Id have 3-6oz Broccoli or Green Beans
All Meals had 5g creatine
1-1.5g of Water a Day
Sunday Nights would have 250-350g Carbs made up of Cheese Cake and Bread! lol Also one small carb meal in the middle of the week depending on energy levels.

Phase #2 - Lean Mass Gain
4 Meals a Day and 3 Shakes - Still BCLing
All Carb Meals are after Workouts
Diet is the same for the first 4 Meals as it was with the Cutting Phase.

This started this past Sunday!! Hoping to hit 200-205lbs and keep the Waist and Hips within an 1" of where they are.

Goals - For Outcome Of Lean Bulking!
Waist - 34.25" MAX 35"
Hips - 33" MAX 33.75"
Biceps - 19.5-20"
Quads - 27"+
Calves - 17"
Shoulders - 53.5"
Chest - 47"
Neck - 18"

Age: 31
Height - 5'2"



I record all Meal on myfitnesspal.com user name: Osgood605
Also Post training Photos on Instagram user name: shortnjakdup

Any Help or Tips would be Greatly Appreciated!!!
 

Attachments

jakdup605

New member
Registered
Joined
Jan 15, 2015
Messages
128
Sunday Mornings is the day I check my Body Weight and do All my Weekly Measurements. This week no GF so couldn't measure everything...

Phase #2 - Lean Bulk - Week #1 of 12.
Weight 183.75" - Gained 1.75lbs
Biceps - 18.75" - Up an 1/8th
Hips - 33" - SAME!!!
Waist - 34.5" - Gained 1/4"... Fucker...
Quads - 25.25 - Gained 1/4"

Having 4oz 93/7 Lean Burger in every meal. Last 2 meals of the day is 8oz Steak or Burger.

Calories intake is 2,500-2,600g a Day. 175g Carbs, 60g Fat and 300g Protein.

Looking much fuller then a week ago and the Abs are looking even leaner and tighter!! Really looking forward to see what the next 11 weeks will bring.
 

jakdup605

New member
Registered
Joined
Jan 15, 2015
Messages
128
New Workout Split/Routine

Monday: Chest and Light Triceps
Tuesday: Biceps and Cavles
Wednesday: Legs
Thursday: Triceps
Friday: Back n light Biceps
Saturday: Shoulders and Calves
Sunday: OFF (as hard as it will be!)

Abs are done everyday 2-6 Sets unless sore then no Ab Work.
 

jakdup605

New member
Registered
Joined
Jan 15, 2015
Messages
128
Checked the Scales this Morning... Bodyweight was only 182.5lbs. Still losing Body Fat, Down another 1/4" in both my hips and waist. added 150g Carbs to my Diet.... Look and feel great.

Bumping the Carbs to 300g a Day, Protein will stay at 300g and fats 75g.

also will have a Small Carb meal at meals #2, #3 (25g each) and a Medium Pre-Workout Meal of 40g. Followed by Training 1.5hrs after.

Then its High Carb Meals - Post workout 90g Carbs and Meals #6 & #7 60g Carbs.

Gonna Run this for 10 Days and see how the body adjusts to the Changes.
 

jakdup605

New member
Registered
Joined
Jan 15, 2015
Messages
128
Show is picked out.. Oct 3rd - NPC Brooklyn Grand Prix! So 22 Weeks of nonstop hard work ahead of me! Pumped!
 

jakdup605

New member
Registered
Joined
Jan 15, 2015
Messages
128
Going out for a ride on the HD!!
 

Attachments

jakdup605

New member
Registered
Joined
Jan 15, 2015
Messages
128
Chest Day!! Got some good Pump!!
 

Attachments

pesty4077

Moderator/ Featured Member / Kilo Klub
Staff member
Moderator
Featured Member
Kilo Klub Member
Registered
Joined
Mar 18, 2008
Messages
9,012
Good log. Keep up the good job.
 

jakdup605

New member
Registered
Joined
Jan 15, 2015
Messages
128
Once again added more carbs to the diet.... Eating 525g Carbs, 375g Protein and 100g Fat... now I'm gaining weight!!! :headbang:

Stats
BW - 191lbs
Neck - 18.25"
Shoulders - 52.25"
Chest - 47.5" - GF has a hard time measuring my chest, but figured out a new way so now its on point now.
Biceps/Arms - 19"
Forearm - 14"
Waist - 34.5"
Hips - 33"
Quads - 25.5"
Calves - 15.5"
 

jakdup605

New member
Registered
Joined
Jan 15, 2015
Messages
128
Awesome log jakd.. What are some of ur carb sources?
Thx Bro! Right now Im using True Mass for Protein Powder and for meals I'm eating White rice, Potato and Oatmeal. for protein Im eating Lean Hamburger and Chicken. 5 meals a day and 2 shakes! and maybe a protein bar in the middle of the night! lol
 

jakdup605

New member
Registered
Joined
Jan 15, 2015
Messages
128
Weight Is coming on good now!! still keeping waist and hips tight! heres a Pic for thursdays tricep workout!
 

Attachments

jakdup605

New member
Registered
Joined
Jan 15, 2015
Messages
128

jakdup605

New member
Registered
Joined
Jan 15, 2015
Messages
128
Once again Weight is stuck, lost a pound in the last 2 days... Food intake was bumped up a little yesterday, added a few more carbs per meal... So now all Solid meals will also have 1 scoop BSN True Mass added to them. so thats another 1150 Cals and another 150g carbs! Bringing me up to 5500 Cals a day and 650-675g Carbs! I will be 200-205 while keeping the Hips and Waist on Point!
 

flexdurden

Featured Member / Kilo Klub
Featured Member
Kilo Klub Member
Joined
May 23, 2011
Messages
3,579
Just saw this brother... HOLY SHIT! You are one thick ass mother fucker!!!! that powerlifting has added a fucking coat of iron!

I'm only about 5'1" pushing maybe 5'2".... and you are a fucking beast!

Keep kicking ass!
 

jakdup605

New member
Registered
Joined
Jan 15, 2015
Messages
128
From Sundays Monthly Posing Picture Progess. @ 195.5lbs in this Pic. Waist and Hips are stain on Point and all muscles are up in size!! Feeling great! went to Drs they told me I'm a walking bill of health! Amen to that! lol
 

Attachments


Staff online

  • pesty4077
    Moderator/ Featured Member / Kilo Klub

Forum statistics

Total page views
496,171,543
Threads
122,149
Messages
2,298,265
Members
154,425
Latest member
Youngrobert1!
Top