I didn’t see this in your OP, what is your height?
Also following along and good progress, keep it up, and stay motivated/focused.
Thanks for the support! Never posted it. 6’1.5" without shoes last time I checked a few years ago. Def don’t have height working on my side but doing best I can with what i got.
Hey, great progress! Fellow RD here, also with an MS in sports nutrition.
[quote]BrickHead wrote:
Hey, great progress! Fellow RD here, also with an MS in sports nutrition. [/quote]
Thanks that’s awesome where did u study? Mine is from u of Utah where I am an adjunct currently
[quote]setprsnow wrote:
Also have officially decided to forego that KC Classic I’d planned to do Sept 14 and will wait till Oct/Nov to do my shows - would rather be ready than disappointed showing up not at or very near my best.
Anyone else have that experience where they booked a show only to make the tough decision to back out and wait several more weeks till they were more conditioned?[/quote]
You must be reading my mail, as this was my exact experience. I “thought” I’d be ready at 190 lbs (for a June 15 contest). When I hit 190, it was clear I was no where near where I needed to be, so I backed my contest up to Aug 9. This gave me time to cut even further. I lost another 7 - 8 lbs during that time frame, and took the stage at 182-183 lbs. I was still not lean enough though. I think I probably needed to lose another 5 - 8 lbs to be really contest ready, but at this point, I’d been below 2,000 calories for about 6 weeks, and the coach I hired, said I HAD to get my metabolism back up, or I could really do some serious damage to my body… So I competed in the August 9 show, and then started a reverse diet to add some size, but also stay lean enough so I wouldn’t have to worry about such a drastic cut next year (which was nearly 50 lbs from my high weight).
Generally, I think that unless your Tim McBride or The Mighty Stu, or ZRaw, your first contest is going to be a bit of a rude, if not harsh awakening, and that’s okay. The good news is that you learn from it, and will get better at it, and you can do it again next year with better results and a better idea of the path forward!
Keep up the good work! I’ll be following.
Best,
J
[quote]iplan wrote:
[quote]setprsnow wrote:
Also have officially decided to forego that KC Classic I’d planned to do Sept 14 and will wait till Oct/Nov to do my shows - would rather be ready than disappointed showing up not at or very near my best.
Anyone else have that experience where they booked a show only to make the tough decision to back out and wait several more weeks till they were more conditioned?[/quote]
You must be reading my mail, as this was my exact experience. I “thought” I’d be ready at 190 lbs (for a June 15 contest). When I hit 190, it was clear I was no where near where I needed to be, so I backed my contest up to Aug 9. This gave me time to cut even further. I lost another 7 - 8 lbs during that time frame, and took the stage at 182-183 lbs. I was still not lean enough though. I think I probably needed to lose another 5 - 8 lbs to be really contest ready, but at this point, I’d been below 2,000 calories for about 6 weeks, and the coach I hired, said I HAD to get my metabolism back up, or I could really do some serious damage to my body… So I competed in the August 9 show, and then started a reverse diet to add some size, but also stay lean enough so I wouldn’t have to worry about such a drastic cut next year (which was nearly 50 lbs from my high weight).
Generally, I think that unless your Tim McBride or The Mighty Stu, or ZRaw, your first contest is going to be a bit of a rude, if not harsh awakening, and that’s okay. The good news is that you learn from it, and will get better at it, and you can do it again next year with better results and a better idea of the path forward!
Keep up the good work! I’ll be following.
Best,
J[/quote]
Thanks man for helping me feel like i’m not alone. def a humbling experience. luckily my food intake is still high by most’s standards so I know there’s still plenty of food to work with during the time i got left that hopefully i can be happy with my first showing. i’m planning to take a few years off and excited to start working on things i’ve learned and trying new things.
[quote]setprsnow wrote:
[quote]BrickHead wrote:
Hey, great progress! Fellow RD here, also with an MS in sports nutrition. [/quote]
Thanks that’s awesome where did u study? Mine is from u of Utah where I am an adjunct currently[/quote]
LIU-Post and Stony Brook for dietetic internship.
[quote]BrickHead wrote:
[quote]setprsnow wrote:
[quote]BrickHead wrote:
Hey, great progress! Fellow RD here, also with an MS in sports nutrition. [/quote]
Thanks that’s awesome where did u study? Mine is from u of Utah where I am an adjunct currently[/quote]
LIU-Post and Stony Brook for dietetic internship. [/quote]
sweet deal
Nutrition Update for Last Couple Weeks and Coming Week
In summary the goal is to preserve the carbs I do have and start cutting from protein and fat. Cutting about 120-150 kcal total per day each week. Off days this was mostly from fat - training days this was mostly from protein. That is because fat intake was quite high on off days and protein quite high on training days. For off-days I’d actual cut more in the vicinity of 200 kcal and added back in some carbs to have a net cut of about 120 kcal. I’ll paste August 24 macros here again since there were a couple documentation mistakes I’d made at that time. Then will post the adjustments that started August 31, and then again the adjustments I started as of today, Sept 7.
Macros as of August 24
Lower
Fat 76, Pro 392, Carb 399 Total Kcals: 3889
Chest/Bis/Forearms/Rotator Cuff and a Little Cardio
Fat 76, Pro 392, Carb 399 Total Kcals: 3889
Other Training Day
Fat 76, Pro 392, Carb 383, Total Kcals: 3829
Back/Shoulders/Tris
Fat 76, Pro 392, Carb 383, Total Kcals: 3829 +1,000 kcal refeed from mostly carbs
Off Day
Fat 103, Pro 308, Carb 242, Total Kcals: 3238
Macros as of August 31
Lower
Fat 74, Pro 371, Carb 400 Total Kcals: 3751
Chest/Bis/Forearms/Rotator Cuff and a Little Cardio
Fat 74, Pro 371, Carb 400 Total Kcals: 3751
Other Training Day
Fat 74, Pro 371, Carb 383, Total Kcals: 3691
Back/Shoulders/Tris
Fat 74, Pro 371, Carb 383, Total Kcals: 3691 +1,000 kcal refeed from mostly carbs
Off Day
Fat 87, Pro 299, Carb 259, Total Kcals: 3100
Macros as of Sept 7
Lower
Fat 73, Pro 337, Carb 401 Total Kcals: 3598
Chest/Bis/Forearms/Rotator Cuff and a Little Cardio
Fat 73, Pro 337, Carb 401 Total Kcals: 3598
Other Training Day
Fat 73, Pro 337, Carb 385, Total Kcals: 3538
Back/Shoulders/Tris
Fat 73, Pro 337, Carb 385, Total Kcals: 3538 +1,000 kcal refeed from mostly carbs
Off Day
Fat 82, Pro 272, Carb 269, Total Kcals: 2971
Current Training
Normally weeks are a little more fluid as explained earlier in this journal, but I’ve pretty much pinned down days now so that I can take advantage of front loading food early in the day on weekends to support my training as discussed in my last vlog. Currently a week in training looks like this:
Mon - off from weights, HIIT cardio 24 minutes total includes 15 sec sprints X30, posing practice
Tue - off from weights, HIIT cardio 24 minutes total includes 15 sec sprints X30, posing practice
Wed - back, shoulders tris, HIIT cardio 16 minutes total includes 15 sec sprints X20
Thu - alternate weeks
-
One week it’s a moderate lower body workout, eating like a lower body day and also doing HIIT cardio 16 minutes total includes 15 sec sprints X20
-
Every other week I conduct eating and HIIT as an off-day but will do the HIIT a little more occluded (blood flow restriction) and some hamstring rehab just to be extra safe relating to my ham tweaks earlier in prep.
Thursdays include posing work regardless of the week.
Fri - Other Training Day, HIIT cardio 16 minutes total includes 15 sec sprints X20
Sat - Chest/Bis/Forearms/Rotator Cuff and a Little Cardio, HIIT cardio 16 minutes total includes 15 sec sprints X20
Sun - Lower, HIIT cardio 16 minutes total includes 15 sec sprints X20
Weigh-Ins
While my weight may seem to yo yo up and down the good thing about pinning down my workouts and eating styles to certain days is now I can look at the pattern. So say is this Thursday’s weight lower than last’s? etc. All in all I am losing about 0.6 lbs a week on average. Would be fine with me for a pace as I like slower the better, but with the end of the 2013 season looming have had to pick things up a little with the food cuts. I suspect that will start reflecting more and more in my weigh-ins. I am comfortable with my present food intake though as I still have a lot to work with - feels like starving for my metabolism, but still plenty to work with. Here are the weigh-ins:
203.2 25-Aug
203.8 26-Aug
203.8 27-Aug
203.8 28-Aug
204 29-Aug
202.8 30-Aug
201.4 31-Aug
202.6 1-Sep
203.4 2-Sep
203.2 3-Sep
204 4-Sep
204 5-Sep
201.4 6-Sep
200.8 7-Sep
Sept 7 Update Pics - normally I only take updated pics under the extact same conditions, non-training days, depleted on low intake, late in the day, etc. Had to get my 2nd set of eyes some pics sooner than that so these came super late last night a few hrs after cardio and stuff
two new vlogs talking about being diagnosed with femoroacetabular impingement syndrome earlier in prep, hamstring injuries earlier in prep and how i’m learning to become more patient
Nice progress! Any guestimate at your current bodyfat levels? Got some good definition for sure, dialing it in!
Your transformation is progressing nicely. I’m going to look into the fat-free sourcream. I didn’t know that was possible.
[quote]Quasi-Tech wrote:
Nice progress! Any guestimate at your current bodyfat levels? Got some good definition for sure, dialing it in![/quote]
not sure bodyfat. via bodpod it was 14% at about 225 lbs back in the summer of 2011 so dunno, single digits something now as I hang around 200 i’d suppose. thanks for the support!