Builder's Competition Quest

Training
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Update:

Last night was 6 days depleted mode and I don’t know how I got through my training session. After 12 hours of work,no caffeine, and another reduction in calories let me tell ya.

Currently at work and have started in on my refeed. I woke up after only sleeping 3 hours last night and had convinced myself that it was morning and time to get up and start my refeed. I was heartbroken when I got up and seen it was only half past midnight :frowning: … the rest of the night was more of a waiting game then sleep. I am working on spacing my meals for this refeed so it may last a bit longer. I want to make sure I do not binge come contest carb up because I have not been disciplined in timing my carb meals but rather grazing.

Morning weight has been consistently 169-170 depending on my sleep window. I am hoping to get a bit more out of this week in terms of conditioning. My plan is to complete the refeed today and start in on heavy cardio and start upper lower body splits for carb depletion. For cravings I will be toughing it out until Friday/Saturday. I am pumped to see what I will bring to the stage! All this hard work has boiled down to this last week and I feel ready mentally and physically. I have my posing routine down, hopefully I get to do it at the show (only top 5), and with much work on my compulsory poses I hope to bring a strong stage presence and appearance.

Home stretch ladies and gentlemen!! Thank you to all who have Contributed/Supported me in my prep so far, I really appreciate it. Other then you guys I have not worked with anybody for my prep so take pride in what you have created, and blame me if I mess it up come show time hahaha

Also as a side note!! Heard my babies heartbeat for the first time yesterday. My wife surprised me at work with a recording after her Dr. appointment. Being six days depleted and one day before my refeed let me tell you there was not much that could have excited me like hearing that recording for the first time!

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Update:

Morning Pics one from yesterday and one from this morning (pre refeed) in order. Refeed went well and I was able to be a bit more conservative then in the past. I got close to 500g of carbs by noon time and then resumed my regular diet without issue. I was even able to space my meals further apart. Tomorrow will be back to business with training.

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You are looking good. Getting dry and I’m seeing the feathering. Your discipline seems to be paying off, well done (so far)!

–Me

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[quote]kravi wrote:
You are looking good. Getting dry and I’m seeing the feathering. Your discipline seems to be paying off, well done (so far)!

–Me[/quote]

Thanks, one week to go!

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Update:

Finally got work out of the way and my focus can be applied 100% to the show. Night shifts have been hard as I am unable to eat for extended periods of time. I have been implementing BCAAs to stave off food cravings a bit and not get into the whole night eating thing. I will sleep for a few hours today and then get into my morning cardio and regular training sessions.

I have “base lined” in weight only 2 days post refeed which is new for me. I actually weighed 169 before going to work last night, so it will be interesting to see where I land after a few hours of sleep today. The evening of my carb up I weighed in @ 177 lbs! I made sure to drink more water afterwards to make up for not being able to get much in during the refeed and I am assuming that attributed to such a great jump.

I have my game plan set out for the week, and will be utilizing some of the principles from “Shredded in Six Days,” as per my initial plan, but will make a few minor personal modifications while maintaining the basic guidelines of the one day carb up pre contest. My weekly training regime is quite similar as well.

Here is my training game plan for the week, I will include the few days I already have in:

FRIDAY: Refeed, Rest Day
SATURDAY: AM Fasted Cardio (Light Circuit style training and walk for a total of 1 hour), Chest/Back workout(aim for 45 min to an hour for all training times), Post Cardio (Jogging/Running/Walking intervals 20-30 min)
SUNDAY: AM Fasted Cardio, Light Leg Circuit, Post Cardio
MONDAY: AM Fasted Cardio, Shoulders/Arms workout, Post Cardio
TUESDAY: AM Fasted Walk (1 hour), Lower Body Circuit (45 min to 1 hr)
WEDNESDAY: AM Fasted Walk, Upper Body Circuit
THURSDAY: AM Fasted Walk, HIIT Training (depending on how things are going)
FRIDAY: Muscle Emphasis Training
SATURDAY: SHOW TIME!!

During this week I have only adjusted my calorie intake by about 200. With all the added activity there is not much need to drop things too drastically at this point. The deficit will come from dietary fats as my carb intake is and has already been minimal (approx. 20-30g just from greens like broccoli and Brussels sprouts). I will mainly focus on hitting my protein intake @ 1.5g/lb and tough it out on the rest up until the show. I will not invest too much in weight loss this week, but a little tighter conditioning is always nice!

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[quote]Builder wrote:
Update:

Finally got work out of the way and my focus can be applied 100% to the show. Night shifts have been hard as I am unable to eat for extended periods of time. I have been implementing BCAAs to stave off food cravings a bit and not get into the whole night eating thing. I will sleep for a few hours today and then get into my morning cardio and regular training sessions.

I have “base lined” in weight only 2 days post refeed which is new for me. I actually weighed 169 before going to work last night, so it will be interesting to see where I land after a few hours of sleep today. The evening of my carb up I weighed in @ 177 lbs! I made sure to drink more water afterwards to make up for not being able to get much in during the refeed and I am assuming that attributed to such a great jump.

I have my game plan set out for the week, and will be utilizing some of the principles from “Shredded in Six Days,” as per my initial plan, but will make a few minor personal modifications while maintaining the basic guidelines of the one day carb up pre contest. My weekly training regime is quite similar as well.

Here is my training game plan for the week, I will include the few days I already have in:

FRIDAY: Refeed, Rest Day
SATURDAY: AM Fasted Cardio (Light Circuit style training and walk for a total of 1 hour), Chest/Back workout(aim for 45 min to an hour for all training times), Post Cardio (Jogging/Running/Walking intervals 20-30 min)
SUNDAY: AM Fasted Cardio, Light Leg Circuit, Post Cardio
MONDAY: AM Fasted Cardio, Shoulders/Arms workout, Post Cardio
TUESDAY: AM Fasted Walk (1 hour), Lower Body Circuit (45 min to 1 hr)
WEDNESDAY: AM Fasted Walk, Upper Body Circuit
THURSDAY: AM Fasted Walk, HIIT Training (depending on how things are going)
FRIDAY: Muscle Emphasis Training
SATURDAY: SHOW TIME!!

During this week I have only adjusted my calorie intake by about 200. With all the added activity there is not much need to drop things too drastically at this point. The deficit will come from dietary fats as my carb intake is and has already been minimal (approx. 20-30g just from greens like broccoli and Brussels sprouts). I will mainly focus on hitting my protein intake @ 1.5g/lb and tough it out on the rest up until the show. I will not invest too much in weight loss this week, but a little tighter conditioning is always nice!

[/quote]

my opinion on this is to not train thrusday or friday----rest up and practice posing—you want to look fresh on saturday, not like you just ran a marathon (shelby’s words).

looking great man, bring it home

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I’m with Grind.

You can get a good workout, just by posing. And if you are carbing up at all on Friday, it will also help drive nutrients to the muscles.

I would not do HIIT on Thursday. By definition, HIIT is intense and you don’t want to do anything that might blur leg definition.

Otherwise, the plans looks good and so do you, best of luck! I was in the same boat in terms of doing it without a coach. It’s a great learning experience.

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I appreciate the input and you guys are right. I don’t need to risk being exhausted or compromise conditioning for an extra day or two that will not make a difference in my appearance. I had not considered leaving it to posing to get that last bit of activity in and to help with the carb up. Good thing I have guys like you watching my back!

I am glad that I chose to not work with a coach because I have learned more in these past months about my body than in all my years of training. Now I have lots of info logged to help me get a little further the next time around.

5 days out!!!

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Some shots from this morning. I have experienced another weight drop. 166.6 this morning, lots of room for carb up!

I have also been tossing around the idea of waiting until after weigh ins to carb up and try for the welterweight division. I essentially have 3 days to cut 2 lbs (165 cut off) and weigh in and hope for the best. Though it seems like a bit of a gamble at this point and throws a lot off, even depleted I would be at the top of the Welterweight division. I could also fall short and end up risking my conditioning for the middleweight division. I think I may hold strong the next few days and decide Friday morning what I might be safest doing. I still dont want to lose too much LBM to try and get down. Ohh the curve balls of bodybuilding!!

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[quote]Builder wrote:
Some shots from this morning. I have experienced another weight drop. 166.6 this morning, lots of room for carb up!

I have also been tossing around the idea of waiting until after weigh ins to carb up and try for the welterweight division. I essentially have 3 days to cut 2 lbs (165 cut off) and weigh in and hope for the best. Though it seems like a bit of a gamble at this point and throws a lot off, even depleted I would be at the top of the Welterweight division. I could also fall short and end up risking my conditioning for the middleweight division. I think I may hold strong the next few days and decide Friday morning what I might be safest doing. I still dont want to lose too much LBM to try and get down. Ohh the curve balls of bodybuilding!![/quote]

yeah this is where it gets hard to decide what to do,

personally id like to be the biggest in the class, but trying to fill up in only 24 hrs might be tough–most guys start filling up wednesday or Thursday.

have any recent back shots? i bet you are shredded from behind as well now

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You’re looking shredded man. Any expectations for the show? Looks like you could do pretty well.

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yeah this is where it gets hard to decide what to do,

personally id like to be the biggest in the class, but trying to fill up in only 24 hrs might be tough–most guys start filling up wednesday or Thursday.

have any recent back shots? i bet you are shredded from behind as well now[/quote]

Yeah weigh ins are friday night around 7 30 pm so I would literally have to start my carb load after I stepped on the scale. The pre judging is @ 9am so there is hardly time to fill out. So I would be super depleted in Welterweight, or pumped up and close to 173 im guessing carbed up in middleweight.

I may not even lose anymore weight between now and the show since my training is slowing down too. haha definitely a tough call. I think I may just stick to the game plan and hit middleweight and rely on my conditioning and filling out before the show. Though if my weight friday morning is somehow 164 or lower I may have to consider the gamble.

I will try to get some back shots up tomorrow either in the AM or after my training session.

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[quote]Ripsaw3689 wrote:
You’re looking shredded man. Any expectations for the show? Looks like you could do pretty well. [/quote]

Thank you! I would love to place or qualify for nationals (top 5) and I will be giving it my all on stage. I am looking forward to getting out there the first time more then anything, this will be an incredible experience as it has been so far in my prep. I plan to learn from this year and come in stronger next. This is just the beginning!

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[quote]Builder wrote:
I think I may just stick to the game plan and hit middleweight and rely on my conditioning and filling out before the show. Though if my weight friday morning is somehow 164 or lower I may have to consider the gamble.
[/quote]

That is the best thing, if you happen to weigh low on Friday, definitely go for the lower weight class, but don’t TRY to make it into that class.

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[quote]timmcbride00 wrote:

[quote]Builder wrote:
I think I may just stick to the game plan and hit middleweight and rely on my conditioning and filling out before the show. Though if my weight friday morning is somehow 164 or lower I may have to consider the gamble.
[/quote]

That is the best thing, if you happen to weigh low on Friday, definitely go for the lower weight class, but don’t TRY to make it into that class.[/quote]

Seeing the number on the scale this morning definitely stressed me out a bit, which I do not need this week either. So I had to convince myself not to actively pursue the goal of cutting weight at this point, but rather hold onto the conditioning I have managed to obtain over the past few months. See I am used to cutting weight for martial arts meets and things where weight loss is the primary goal, not maintaining LBM, so it is hard to shift my mind set when I see a number that is completely obtainable within a three day period. Game plan…Game plan…Game plan… hahaha

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Update:

166.2 this morning and still managing to suck in a bit. Today will be my last weight training session before the show. I plan to go a little lighter and not hit failure.

I am finding it hard to stay warm and get chilled very easy as of late. I used to be like a furnace before prep and never wore clothes around the house, but now I’m on the thermostat all the time edging it up and wearing my sweats and hoodie all day. It also doesn’t help that our weather is all over the place. +10 one day -5 the next… good old maritimes!

I am doing good with cravings and with not having much energy I had to just get out of the house last night so when the wife got off work we went into town and walked around the grocery store for an hour to pick up one item she didn’t even really need haha. It was good exercise for my will power as we stopped and checked out all kinds of foods that I am not able to eat…yet! At this point I feel nothing will throw me off my game plan and I have reached the home stretch.

One thing I have to research a bit more before the show is maintenance the day of the show. I have covered my plan up to pre judging but do not actually know what I will do between then and the evening show. Just keep eating high carb meals with min water every 2 hours is about all I have planned as of now. If some of you have suggestions it would be of great help.

I will try and post again after my training session this afternoon and include some requested shots.

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[quote]Builder wrote:
Update:

162.2 this morning and still managing to suck in a bit. Today will be my last weight training session before the show. I plan to go a little lighter and not hit failure.

I am finding it hard to stay warm and get chilled very easy as of late. I used to be like a furnace before prep and never wore clothes around the house, but now I’m on the thermostat all the time edging it up and wearing my sweats and hoodie all day. It also doesn’t help that our weather is all over the place. +10 one day -5 the next… good old maritimes!

I am doing good with cravings and with not having much energy I had to just get out of the house last night so when the wife got off work we went into town and walked around the grocery store for an hour to pick up one item she didn’t even really need haha. It was good exercise for my will power as we stopped and checked out all kinds of foods that I am not able to eat…yet! At this point I feel nothing will throw me off my game plan and I have reached the home stretch.

One thing I have to research a bit more before the show is maintenance the day of the show. I have covered my plan up to pre judging but do not actually know what I will do between then and the evening show. Just keep eating high carb meals with min water every 2 hours is about all I have planned as of now. If some of you have suggestions it would be of great help.

I will try and post again after my training session this afternoon and include some requested shots.

[/quote]

after pre judging have a burger and fries (no bun on burger)—a few hours later eat 4oz of chicken and some white rice. depending how long you have to wait till you are done, repeat the the chicken/rice meal. when you get back stage- have a rice cake with natty PB every half hour till you get on stage.

that’s roughly what iwas told to do. just to give you an idea

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Hey buddy, I’m actually heading out of town for a week so I wont be online to see how you do, but really I do wish you the best. Its been fun riding this roller coaster with you and almost makes me want to do it all over again myself. Almost…

Can’t wait to see how you do when I get back.

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[quote]GrindOverMatter wrote:

[quote]Builder wrote:
Update:

162.2 this morning and still managing to suck in a bit. Today will be my last weight training session before the show. I plan to go a little lighter and not hit failure.

I am finding it hard to stay warm and get chilled very easy as of late. I used to be like a furnace before prep and never wore clothes around the house, but now I’m on the thermostat all the time edging it up and wearing my sweats and hoodie all day. It also doesn’t help that our weather is all over the place. +10 one day -5 the next… good old maritimes!

I am doing good with cravings and with not having much energy I had to just get out of the house last night so when the wife got off work we went into town and walked around the grocery store for an hour to pick up one item she didn’t even really need haha. It was good exercise for my will power as we stopped and checked out all kinds of foods that I am not able to eat…yet! At this point I feel nothing will throw me off my game plan and I have reached the home stretch.

One thing I have to research a bit more before the show is maintenance the day of the show. I have covered my plan up to pre judging but do not actually know what I will do between then and the evening show. Just keep eating high carb meals with min water every 2 hours is about all I have planned as of now. If some of you have suggestions it would be of great help.

I will try and post again after my training session this afternoon and include some requested shots.

[/quote]

after pre judging have a burger and fries (no bun on burger)—a few hours later eat 4oz of chicken and some white rice. depending how long you have to wait till you are done, repeat the the chicken/rice meal. when you get back stage- have a rice cake with natty PB every half hour till you get on stage.

that’s roughly what iwas told to do. just to give you an idea[/quote]

Thanks! I just started to think about it today and couldn’t find much online for after pre judging, this helps a lot.

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[quote]Lonnie123 wrote:
Hey buddy, I’m actually heading out of town for a week so I wont be online to see how you do, but really I do wish you the best. Its been fun riding this roller coaster with you and almost makes me want to do it all over again myself. Almost…

Can’t wait to see how you do when I get back. [/quote]

Thanks man, that means a lot. You have been a great help and I appreciate all of your contributions to my prep. I will do my best and hopefully all this hard work will pay off!

Have a safe trip.