Great job! I think the take away lesson from your journey is the ability to find what works for you and bust your ass without any excuses! I think a lot of people never take the time to find what exercises,rep scheme, and how to eat to make progress because it takes time ( trial & error) and a little thought to what you are doing and then how to assess what you have done to make changes. Good Luck with your upcoming show.
some of us are still gaining, grinding, growing…
my best fonzi…hey Prof X, sit on it! this is a yr ago too, about 210-215 i think, in the first pic i was like 130. currently 207 but bigger leaner than i looked at 220 a yr ago, this winter 230-235 is the goal.
[quote]cyruseven75 wrote:
my best fonzi…hey Prof X, sit on it! this is a yr ago too, about 210-215 i think, in the first pic i was like 130. currently 207 but bigger leaner than i looked at 220 a yr ago, this winter 230-235 is the goal.[/quote]
You used to be a freaking coat rack.
[quote]sloh wrote:
This topic has been beaten to death…but throughout these years, I’ve noticed that making progress in bodybuilding or just progress in general requires you to be realistic and pay your dues.
You’ve been dealt your hand of cards in terms of genetics, and it’s your decision whether you want to play or sit back. I realized early on that whatever weight I wanted to be lean and shredded at, I needed to progressively eat my way up to 30 or even 40 lbs higher than that weight. It was hard for me to accept at first because…well…I was 18…I had just lost almost 80 lbs from a lard 200 lb to a very skinny 125 lb, and for the first time in my life…I had a girlfriend. The last thing I wanted to do was bulk back up to 200 lbs again.
But, as I lurked on several boards and saw the exceptional progress some individuals made, I knew that making progress was really important for me…even more important than pulling in as much ass as I could throughout my college career.
To be honest, getting completely wasted at parties and not giving a care in the world during college wasn’t something that fit into my goals of going to medical school. I also realized that I had pretty damn average genetics. So, I started to put in work in the kitchen and watching my gains in the gym consistently go up.
Being at 200 lbs was not comfortable at my height of 5’5. My face was bloated, I was pretty much stuffing myself throughout the day, and I was also sweating a lot more. These things make me respect people like Prof X who have taken their weight up to 280-300. Do you guys even know how much fortitude and determination it takes to do that? I was already feeling like crap at 200 lbs. But, this is life, and you need to pay your dues!
I had a goal of being pretty lean at 165-170 lbs and being able to compete as a lightweight without getting laughed off the stage. In my own fantasy ideal world, I would only have to take my weight from 125 to 165…and voila! I’m there! But this hobby doesn’t work that way FOR MANY PEOPLE. So, I guess what I have to say is this…
If you have average genetics and want to be shredded at a certain weight, you can take it to the bank that you will need to progressively lift and eat your way up at least 30 lbs heavier than that AT LEAST SOME TIME IN YOUR LIFE. If you are tall…like 6 foot, I believe you will probably need to put on more…probably in the range of 40 lbs.
Don’t do yourself a disservice and think that you have the genetics of Mad Titan when your genetics are more in line with Jack Black.
This pursuit of mine is akin to my other goal of being a doctor. I doubt any current medical student loved studying hours and hours throughout their undergrad. But, like anything else in life, you need to pay your dues. Unless your IQ level is way above average, which I obviously do not have, you can take it to the bank that you’ll be studying your ass off throughout college if professional school is your goal. I did this and graduated from UCSD with a science GPA of 3.9.
Want examples??? Here you go. I tend to read and exchange messages with a couple of the national lightweight/welterweight competitors.
Christopher San Juan…2010 Jr. Nationals Lightweight Champion…came in at 154 lbs. Taken straight from a private message from me and him. His height is 5’6…married, works, has 4 kids I believe
“This year i was 191 i though i was going to be a welter but i dropped to light weight since i will be the lightside of welters.”
Willes Ko…2nd in Middleweights at 2009 Jr. Nationals…cutoff for middleweights is 175. Taken straight from a private message from me and him. Height is 5’8…chiropractor, married, and just had a kid
“4-5 years ago I hit about 215 lbs.”
Victor Prisk…2nd in the Welters at 2009 Nationals. Cutoff for welters is about 165. If you’ve seen any of the MD videos featuring Prisk, his offseason weight regularly goes up to around 190. He’s also a surgeon…and he has a girlfriend. Height is around 5’5-5’6
Couple others guys you can google up…
Shawn Boutwell…Jr Nationals 2010…competed at 154 at a height of 5’5, offseason weight…taken from a PM
“I get up to 192 at about 14% fat, I still have abs but not sharp.”
Jason Theobald…Jr Nationals 2010…154 competition weight at a height of 5’6, offseason 190
There is a trend here, and it isn’t just by chance.
If there’s anything someone should be worried about when it relates to bodybuilding, it really shouldn’t be the number of seconds your eccentrics should be during a lift. Worry about what weight you need to hit, and maintain for a couple months to let the muscle become dense so you don’t lose it when dieting, and diet down smartly.
For those of you in your early 20’s, now’s the time! You are less prone to injuries and your metabolism is going to work in your favor! Don’t waste it if this is what you really want.
This stuff doesn’t have to be made into something complex and complicated unless you are dieting for a show. 45 minutes in the gym 5 or 6 times a week and eating 5-6 meals a day. Most normal people who don’t lift already eat 2-3 meals a day, adding on 2-3 more shouldn’t be a problem, especially when you can get it down in shakes nowadays.
I always refer back to Victor Prisk when people ask if this lifestyle is feasible in the future. This guy is an orthopedic surgeon, which is one of the most time consuming professions out there. He’s also on his way to getting married. If it’s possible for him, I believe with enough effort, it can be possible for many others.[/quote]
Great fucking post.
Just, great.
[quote]sloh wrote:
This topic has been beaten to death… and then a bunch of really good stuff[/quote]
For all the frustration that bodybuilding boards cause it’s very refreshing to see it actually click so right with someone.
Just want to thank everyone who has left a message. I will use this as further motivation for me to make the needed improvements in the upcoming offseason.
Hey Lonnie! Thanks for dropping by and leaving a message. I hope you are doing well. Drop me a PM sometime.
Definitely agree. I can’t stress enough the importance of finding the exercises and even the WAY to do them that works for you.
I absolutely cannot do flat barbell press, it puts such an awkward strain on my shoulders that I would be lucky if I could even press over 2 plates a side. Incline barbell??? my training partner swears by these, but all I feel is a shoulder workout. The solution??? we go do our own thing and meet up later in the workout.
Dumbbells are fantastic for me. Incline dumbbell at the same angle of the incline barbell, I have no idea what it is, but it works much better. I don’t really know or care why, as long as it works.
If I do any type of pressdown at a pulley station with anything other than the rope, my elbows will be screaming at me the next day. However, I can do skullcrushers just fine.
In my first 2 years of starting and trying to do the reverse grip HS row…didn’t feel anything but my biceps working. Towards the end of my offseason, tried it again…AWESOME exercise for me.
The HS incline…I sit in that machine with my butt on the edge of the seat (not with my back flush against the seat). This is the only way I feel it maximally hit my chest. Some people may say I’m cheating…doesn’t really matter…that’s how I feel it.
Back squats…I hit my legs most effectively by dropping all the way down until my hammies hit my calves and with a very close stance. Am I recommending that everyone needs to go ass to grass or else they suck? ABSOLUTELY NOT. There are many people out there dropping to only 90 degrees because that is what is comfortable for them and they still have well developed legs.
Lastly…everyone is always talking about going all the way down on an exercise or it doesn’t count. Here are some real life examples.
Rob Moran, natural pro…doesn’t go all the way down. Last time I checked, his chest is pretty damn full
Marc Lobliner, natural pro…goes all the way down.
There are basics in this sport (some type of press for chest, some type of squat movement, some type of rowing movements for back) you need to adhere to, but beyond that…you need to do the work and find out what fits your body.
You should post more. We have way too many of these guys arguing against everything we write who never get big…and then there’s you.
Well ive never posted before, but taking Sloh’s fantastic lead here is my pics.
First was bout 3/4 years ago middle is 8/9 months ago, and my final will be once i hit my goal of 210 lbs and less than 10% body fat (hopefully june 2011).
Currently im sitting at 193 lbs and climbing (albeit rather slowly).
Apologise if i am a bit slow at replying etc to anyone, not online very much. Would like to say thank you to everyone on here that has posted, helped and answered questions, your knowledge has helped me a great deal over the years.
Synthe
[quote]synthe wrote:
Well ive never posted before, but taking Sloh’s fantastic lead here is my pics.
First was bout 3/4 years ago middle is 8/9 months ago, and my final will be once i hit my goal of 210 lbs and less than 10% body fat (hopefully june 2011).
Currently im sitting at 193 lbs and climbing (albeit rather slowly).
Apologise if i am a bit slow at replying etc to anyone, not online very much. Would like to say thank you to everyone on here that has posted, helped and answered questions, your knowledge has helped me a great deal over the years.
Synthe[/quote]
Holy shit gaining 58 lbs gave you a sleeve on your left arm!? That’s sweet man!
Kidding, but for real, solid progress, that’s a great before and after picture, don’t let us down with your next progress pic (I have a feeling you won’t). Keep it up man.
Sloh, you’ve done damn well so far, and you have an awesome attitude. It’s great to see those two things in one person, and increasingly rare it seems. Stay motivated my man.
[quote]Professor X wrote:
You should post more. We have way too many of these guys arguing against everything we write who never get big…and then there’s you.[/quote]
And there’s a whole new batch of these guys in the Newb forum as we speak. One even posted how you were a lean 200 before bulking, and how everyone should keep visible abs until they get to 200lbs.
[quote]JayPierce wrote:
[quote]Professor X wrote:
You should post more. We have way too many of these guys arguing against everything we write who never get big…and then there’s you.[/quote]
And there’s a whole new batch of these guys in the Newb forum as we speak. One even posted how you were a lean 200 before bulking, and how everyone should keep visible abs until they get to 200lbs.[/quote]
…then the people who store a larger proportion of their fat in the abdominal region would never get anywhere. Me, being of them.
I personally didn’t have abs at 125 lbs. If I had lost even more weight, my mother would have sent me to a psychiatrist to see if I had some type of psychological problem. As I got heavier, my abs got thicker and started sticking out more. Granted, at 200 lbs I could barely see the outline of my top 4 abdominals, I am now at around 180 and my abs are thicker and defined than ever before.
[quote]sloh wrote:
[quote]JayPierce wrote:
[quote]Professor X wrote:
You should post more. We have way too many of these guys arguing against everything we write who never get big…and then there’s you.[/quote]
And there’s a whole new batch of these guys in the Newb forum as we speak. One even posted how you were a lean 200 before bulking, and how everyone should keep visible abs until they get to 200lbs.[/quote]
…then the people who store a larger proportion of their fat in the abdominal region would never get anywhere. Me, being of them.
I personally didn’t have abs at 125 lbs. If I had lost even more weight, my mother would have sent me to a psychiatrist to see if I had some type of psychological problem. As I got heavier, my abs got thicker and started sticking out more. Granted, at 200 lbs I could barely see the outline of my top 4 abdominals, I am now at around 180 and my abs are thicker and defined than ever before.
[/quote]
Seen the pics in my hub? You don’t have to tell me. Come to the beginners forum and help us tell these other dumbshits!
[quote]sloh wrote:
A little more about training. I sometimes go to World Gym in San Diego as I’m very close by. Everyone here is very friendly. Nasser used to train here. There are quite a few national level competitors here and some IFBB pros…and these guys do NOT train light at all. Pete Ciccone, who just recently placed 2nd behind Al Aguste at the USA’s also trains here.[/quote]
First of all, congrats on the progress. You’ve done very well! Second, it’s nice to see another fellow San Diegan up in here. I’ve actually ran into Nasser quite a few times, I ran into him at his dog’s groomer (which is located in the Scripps Ranch area) and I always seem to run into him at various gyms around SD.
Anyhow, keep up the good work!
[quote]JayPierce wrote:
[quote]sloh wrote:
[quote]JayPierce wrote:
[quote]Professor X wrote:
You should post more. We have way too many of these guys arguing against everything we write who never get big…and then there’s you.[/quote]
And there’s a whole new batch of these guys in the Newb forum as we speak. One even posted how you were a lean 200 before bulking, and how everyone should keep visible abs until they get to 200lbs.[/quote]
…then the people who store a larger proportion of their fat in the abdominal region would never get anywhere. Me, being of them.
I personally didn’t have abs at 125 lbs. If I had lost even more weight, my mother would have sent me to a psychiatrist to see if I had some type of psychological problem. As I got heavier, my abs got thicker and started sticking out more. Granted, at 200 lbs I could barely see the outline of my top 4 abdominals, I am now at around 180 and my abs are thicker and defined than ever before.
[/quote]
Seen the pics in my hub? You don’t have to tell me. Come to the beginners forum and help us tell these other dumbshits![/quote]
Haha, I wasn’t referring to you. I was just putting it out there in case any of them were to come and check out this thread.
[quote]Seize wrote:
[quote]sloh wrote:
A little more about training. I sometimes go to World Gym in San Diego as I’m very close by. Everyone here is very friendly. Nasser used to train here. There are quite a few national level competitors here and some IFBB pros…and these guys do NOT train light at all. Pete Ciccone, who just recently placed 2nd behind Al Aguste at the USA’s also trains here.[/quote]
First of all, congrats on the progress. You’ve done very well! Second, it’s nice to see another fellow San Diegan up in here. I’ve actually ran into Nasser quite a few times, I ran into him at his dog’s groomer (which is located in the Scripps Ranch area) and I always seem to run into him at various gyms around SD.
Anyhow, keep up the good work![/quote]
Thanks! Where do you train at? I’d love to see Nasser train.
For those of you who are wondering what my prep is like right now, I can divulge a bit into it. However, there are some details such as specifics on the diet that I can’t talk about out of respect for Skip.
I started 20 weeks out with Skip. The first couple weeks of prep, we weren’t looking to lose much weight, but rather to really clean up the diet and do a slight body recomp. Calories were very high. At about 16 weeks out, we started lowering calories and the weight started coming off. Cardio started off at 30 minutes in the morning on an empty stomach, and has remained that way all the way through the prep, so far. For the past couple weeks, the diet hasn’t changed much as we’ve really found the sweet spot in terms of macro ratio and the amount to eat to continue fat loss w/o losing lean mass. Out of convenience for weighing foods and taking out variables for possible error in this prep, I have chosen to stick with only 1 carb source, 1 solid protein source, and 2 fat sources. I have the option of more variety, but I have no problem eating the same thing over and over again.
I’m currently 10 weeks out from the Border States and sitting at 178.8 as of this morning. One thing I have noticed through this prep is that my strength has pretty much stayed the same more or less. I attribute this to maintaining my bulked up weight for a couple months. I have tried dieting in the past when I hit a certain weight without holding it for a while, and my strength would start plummeting very fast. The next offseason, I will again…hold my bulked up weight for 3 to 4 months before dieting, 4 being ideal.
Within virtually all contest prep diets, there is always some type of higher carb or refeed day to keep the metabolism going. There are different ways of going about this and Skip has his own. 1 day out of the week, I am allotted a certain time frame to eat as many high GI carbs I can while keeping the fat minimal. The number of hours an individual gets for this refeed depends on…the individual himself and how he is responding throughout prep. This means the more processed the carbs, the better. I have found that foods like waffles, syrup, and kids cereal spike my metabolism for the following weak much better than…white rice or pasta. Actually, if you guys look on a glycemic index chart, the GI of pasta is actually not that high at all. There is a whole lot more information about this over at IM.
All in all, this prep has been pretty easy so far. I suspect that soon, it will get harder. I am eating many meals, and I do not feel hungry. My energy in the gym is the same. Skip knows his stuff.
I’m always curious to see what sort of damage Skip’s guys(or girls) are putting down on their load. Kids cereal is definitely the way to go to me.
What did your last load look like volume wise?
[quote]Scott M wrote:
I’m always curious to see what sort of damage Skip’s guys(or girls) are putting down on their load. Kids cereal is definitely the way to go to me.
What did your last load look like volume wise?[/quote]
I’m actually refeeding today and just finished my first meal. I was allotted 6 hours. I start at 8 and end at 2. I just ate one at 8, the next one will be at 11, and the last one at 2.
I’ll update you on my other meals later but for the first meal…
1 big bowl of frosted flakes with protein shake poured over (subbbing for the milk), lean cuisine pizza (low in fat), 6 waffles. I eat each of these waffles individually and drown each one in as much syrup as possible. I also take 1 alpha lipoic acid with each meal to minimize the gain in water weight the next day.
The next 2 meals will probably be a little less in volume and will contain more starchy carbs. I tend to get sick of the sugary carbs later on in the day.
I’m not sure what the other guys and girls do, but I eat until I am full and stop. I don’t stuff myself until I am uncomfortable.
I used to buy a big bag of baked doritos, but this just made me extremely unproductive throughout the day as I wouldn’t be able to stop myself from snacking.
The thing that I don’t like about these days is that after each meal, I get extremely tired and I really have to fight it. It must be from the huge insulin spike making me go hypoglycemic.
Yeah if you aren’t careful your day will end up
Gorge #1
Nap/coma
Gorge #2
Nap/coma
Gorge #3
Nap/coma
Sweaty, hot, bloated… fun for about 10 minutes but you promise you’ll never do that again… well until next Sunday rolls around lol. Your experience sounds right in line with what I hear from just about everyone.