Spring 2010 Contest Run Up

Training
541

PUMPED- It really is as simlpe as taking small steps. People rush back to eating what used to be their maintanaince level of cals and carbs, not realizing how skewed their system really is at the moment. When I talk about putting numbers back in, an extra 25g of carbs will yield 100 additional cals,… we’re talking about ONE extra bowl (1/2 cup dry) of oatmeal here, not jacking up all of your meals throughout the day (I’d probably break it up though, adding 1/4 cup with breakfast, and maybe an extra 1/2 scoop of Surge preworkout).

Alternatively, considering that at the end of a prep you’d be doing regular cardio, you might also leave your numbers completely alone, and just drop out the cardio for a week or two.
As far as my opinion on HIIT cardio when prepping,… it always made more sense to me to make use of it on your ‘off’ days from the weights. The rational being that you’re body is in a caloric deficit, and you don’t want to absolutely kill it everyday or it won’t be able to recover,… hence you spread the stress out over the days of the week, whether we’re talking about weights, or cardio.

I understand why someone would say that you want your ‘off’ day to recover, but if that means that you’ll have to do so much on the other days that it becomes counterproductive,… well, how is that helping you in any way? Also, by planning interval sessions on your lower carb intake days, I feel you take advanatge of the body’s situtaion and really get mroe out of it (when Shawn Clarida informed me that he did the exact same thing, I felt a lot better -lol).

S

542

Yea I too generally hear about it being used on off days, but occasionally on legs day after the workout. I think the rational is do you don’t kill yourself everyday, because some days will be completely off

543

I already posted this in the other thread, but in the interest in keeping this ‘blog’ accurate :slight_smile:
This is a clip with the Middleweight prejudging and finals. Because it was an obviously small class (2 guys dropped out since the morning, one due to obviously not doing well in the novice class, and the other,… well, who knows), my girlfriend was able to zoom in a bit more (I asked her to get the entire class, so I could compare myself to whoever beats me and improve for next time), so you can see the level of conditioning a bit better.

S

544

[quote]pumped340 wrote:
Yea I too generally hear about it being used on off days, but occasionally on legs day after the workout. I think the rational is do you don’t kill yourself everyday, because some days will be completely off [/quote]

I understand the thinking, but to me, doing a productive leg workout and then trying to do intervals (which are stressful as hell) will make the entire workout counterproductive. Especially when your numbers are in the dieting range. Sure, I guess some people might consider this thinking and say “okay, so I’ll do it on my high days”, but then there’s always the possibility that your body wouldn’t be as apt to use oxidize fatty acids in the first place (I’m sure we can run in circles trying to logic this out… bottom line though, is that I know what works for others as well as myself, so I don’t need to rationalize what-if scenarios -lol)

S

545

Stu, your pose pics (posted in the other thread) are great. I’m no BB judge, but did it look like your quads popped a lot more this show than the last one?

546

[quote]The Mighty Stu wrote:

I already posted this in the other thread, but in the interest in keeping this ‘blog’ accurate :slight_smile:
This is a clip with the Middleweight prejudging and finals. Because it was an obviously small class (2 guys dropped out since the morning, one due to obviously not doing well in the novice class, and the other,… well, who knows), my girlfriend was able to zoom in a bit more (I asked her to get the entire class, so I could compare myself to whoever beats me and improve for next time), so you can see the level of conditioning a bit better.

S[/quote]

Great video, really helps underscore your hard work, and highlights how much better prepared you were both from a posing and developmental standpoint.

547

ANDERSONS- Thanks, I not only dropped about 2 lbs, but walked around for two weeks stopping and flexing my quads every time I was waiting for an elevator, or standing in front of a class,… or just waiting for my dog to do her business -lol. While I don’t have naturally lean legs like you see on a lot of the lighter competitors, I think a lot of the flexing and squeezing helped me feel more natural standing there for longer durations while keeping 'em tensed up.

On an update note,… I’m now 3 weeks out from my “pro debut” (sounds so cool!). Yesterday was my girlfriend’s birthday, so I made sure I under-ate a little during the day, while keeping to very clean foods,maintaining a 2-3 hour feeding cadence, and my usual back/bis workout in the afternoon(with 20 mins very easy cardio pre-breakfast… probably a mental thing for me knowing what was coming). I must say that I’m very lucky to have such an understanding woman in my life,… how many of you have significant others who remind you to bring your jug of Mag10 with you when you go out for the evening? :slight_smile:

So while I kept last week cardio-less as far as my ‘off/interval/low cal/low carb’ days, today I was back on schedule, and it was my first Low Day since a week before the May 1st show. Wow,… not a lot of fun -lol. Egg whites and broccoli really don’t compare to big greasy burgers no matter how much seasoning you put on 'em. The rotation will be my usual cutting approach involving 2 days with weights, 1 day intervals and repeat for a 6 day total rotation. To remind you guys, there are no weight classes in the Pro divisions, but I’d like to show up looking at least close to the level I brought a week ago,… actually hoping (HOPING!) for a top 3 finish, although having seen some of the guys I’ll be up against (one was a guest poser at the 4/17 show I did, and he’s a monster!), I’ll be very happy with placing top 5… hell, I’ll be very happy to just be able to look like I belong onstage with the other Pros.

S

548

Yesterday, I was 179 in the morning, and then 177 this morning. Certainly lower than I was this far out from either of the other shows. I believe that I’m going to be running a very fine line as far as bringing the same conditioning, while not losing any more LBM in the process. As such, although I’m keeping my cals the same, at about 2350/2400 for my baseline days, I’ve put my carbs back up to about 200g (for baseline days) so hopefully maintain more thickness over the next 20 days.

S

549

So today was a nice High Carb day,… my first planned one since 2 weeks before the 4/17 show (not counting my cheat days the morning after the contests though -lol). My target is about 270-300g of clean carbs for today (oatmeal and finibars), and probably come out to about 2800-3000 cals.

As much as I was looking forward to this, another teacher and myself had to go into Manhattan all day for some BS administrative meeting, and as I wasn’t sure if I was going to have access to a microwave, I actually pre-made several large tupperwares of oatmeal with Metabolic Drive mixed in and tossed 'em in my cooler with a couple of chicken breasts.

You know you’re hardcore/dedicated when it’s 9am, and you’re sitting on a park bench in front of city hall quietly eating cold oatmeal out of a container while sipping a giant jug of MAG-10 (I did get some very amusing glances).

S

550

[quote]The Mighty Stu wrote:
You know you’re hardcore/dedicated when it’s 9am, and you’re sitting on a park bench in front of city hall quietly eating cold oatmeal out of a container while sipping a giant jug of MAG-10 (I did get some very amusing glances).

S[/quote]

and that’s why your a pro, pro.

551

I may have missed this but I know you kept pre-workout carbs in throughout the prep with the Anaconda protocol, what did you do directly post workout and for the following meals?

552

[quote]pumped340 wrote:
I may have missed this but I know you kept pre-workout carbs in throughout the prep with the Anaconda protocol, what did you do directly post workout and for the following meals?[/quote]

The interesting thing is, by incorporating the full Anaconda protocol, I don’t really rush home feeling the need to slam down some Whey and Simple carbs within the ‘magic’ 20 minute window like I used to. I simply don’t feel all depleted, nor even very hungry anymore. Usually (I train around 5pm most days) I get home, walk my pup, do little household chores (trash, answer emails, pay a few bills etc), and within an hour I make a solid meal, always some type of protein (chicken, tilapia, sometimes even eggs), and fibrous veggies. If I have some extra numbers to play around with, I’ll throw in some almond butter, or even a handful of cashews. By the time I’m getting ready to go to bed,(usually around 9:30/10 or so - I get up at 5AM!), I’ll go for a couple of scoops of met drive, or on occasion some cottage cheese and cinnamon (although I have cottage cheese during the day, so I usually prefer the met drive… actually, I’ve started sprinkling some cinnamon in the Banana shakes, and it tastes pretty damn good!)

Along the lines of “I do the little things that most people would consider too much of an inconvenience to do”,… I took my girlfriend to see The Lion King on Broadway last night (her birthday present), and it came out, of all days, on one of my Low-Carb days. So… there I was in a darkened theater, with people in some pretty extravagant costumes running up and down the isles singing,… subtly eating a ziplock baggy packed full of hardboiled egg whites. Definitely one of those WTF am I doing moments -lol.

S

553

[quote]The Mighty Stu wrote:

[quote]pumped340 wrote:
I may have missed this but I know you kept pre-workout carbs in throughout the prep with the Anaconda protocol, what did you do directly post workout and for the following meals?[/quote]

The interesting thing is, by incorporating the full Anaconda protocol, I don’t really rush home feeling the need to slam down some Whey and Simple carbs within the ‘magic’ 20 minute window like I used to. I simply don’t feel all depleted, nor even very hungry anymore. Usually (I train around 5pm most days) I get home, walk my pup, do little household chores (trash, answer emails, pay a few bills etc), and within an hour I make a solid meal, always some type of protein (chicken, tilapia, sometimes even eggs), and fibrous veggies. If I have some extra numbers to play around with, I’ll throw in some almond butter, or even a handful of cashews. By the time I’m getting ready to go to bed,(usually around 9:30/10 or so - I get up at 5AM!), I’ll go for a couple of scoops of met drive, or on occasion some cottage cheese and cinnamon (although I have cottage cheese during the day, so I usually prefer the met drive… actually, I’ve started sprinkling some cinnamon in the Banana shakes, and it tastes pretty damn good!)
[/quote]
Ah OK cool. I always used to be big on getting in PWO nutrition but like you once I started having a lot pre workout I took it down a notch. What I’ve been doing is finishing my workout, taking a shower, and then eating my PWO meal which ends up being 30-40min. after I’ve finished the workout, also there’s less carbs PWO and as my cut progresses I’m sure at least medium days may even have to cut carbs completely besides pre-workout

[quote]
Along the lines of “I do the little things that most people would consider too much of an inconvenience to do”,… I took my girlfriend to see The Lion King on Broadway last night (her birthday present), and it came out, of all days, on one of my Low-Carb days. So… there I was in a darkened theater, with people in some pretty extravagant costumes running up and down the isles singing,… subtly eating a ziplock baggy packed full of hardboiled egg whites. Definitely one of those WTF am I doing moments -lol.

S[/quote]

LOL, no smell? I probably would have just used a shake in that case.

554

Bit of an update…

For those of you who don’t know, I injured my lower back pretty badly almost 3 years ago in a Strongman contest. This was the reason why my legs are still playing catch-up to the rest of my physique (I couldn’t train legs for about a year). Anyway, on a few occasions, and even just before my April '10 show, the previously injured area acted up, and would cause me serious pain and debilitation.

My brother the DPT theorized that when I bring my bodyfat levels down to extremely low degrees, I experience problems because the previously injured area may just possess a certain degree of instability. Anyway, yesterday, my lowerback/scacral area started feeling tight and pained during the day. I was slated to train legs, and tried to be very careful, as I’m about 1.5 weeks out of my last show for the season.

Squatting was out, as were SLD’'s, so essentially my entire session was leg extensions, leg sled (light, non lockout), leg curls, and seated calves. I popped some Alieve, took a hot shower, downed my fish oils and mineral support, and went to bed expecting to feel better when I awoke.

Well, this morning, I could barely get out of bed. I walked my dog with my shoes untied because it hurt too much to bed down and tie them. As the day went on, things loosened up a bit, but I’m far from feeling comfortable. My plan is to skip training today (first day off since I started my official prep in January), and spend some time with a heating pad, and some tiger balm when I get home.

I most likely won’t be able to swing by my brother’s office until this Saturday, and as much as I know this isn’t the best course of action, I do anticipate that I’ll keep going to the gym, and doing whatever I can. At this point, next week is a full depletion week, and I know I won’t be gaining any muscle between now and then. Anything I can do simply to stimulate the muscles I should be training, I will, and I intend to also stick with my cyclical diet as well.

Hopefully this isn’t going to be a horrible, drawn out event, and with a little luck, I’ll tough it out a few days and be ready to rock by next Monday.

S

555

No way that sucks, i have a niggling back injury that just wont go away as well. it sucks. everytime you push it that bit to far (which is where all the growth happens) BAM! you injure it again… hopefully this wont be for you, i mean, i know it wont. soo… good luck man, the day rest will help.

556

Still a little achy this morning, but not as bad as yesterday. Did some VERY easy incline treadmill this morning (think I may have to avoid any intense intervals now), just hoping to burn a few extra cals.

Today is a high day, so I’m enjoying tons of oatmeal and FINiBARs, and while I probably won’t do my usual low-decline DB pressing later for chest (don’t want to have to kick the 'bells up and roll back onto the bench), I’ll probably stick with pec deck, and some hammer machines, really focusing on feeling the muscles work… again, at this point, it’s just about making sure my body knows to KEEP the muscle despite the cal deficit (and the extreme levels of just being so worn down, having been dieting since Jan, and already peaking twice in the last few weeks). All you can do sometimes, is what you’re able to,… so we’ll see if things work themselves out.

A nice little surprise though, is that my old buddy Scott, who was the guy who first dragged me into the weight room in college, not only showed up to see me win my pro card a few weeks back, but offered to actually drive up with me for the 6 hour ride to Plattsburgh (20 mins south of the Canadian border!)

Turns out that one of his close friends had expressed an interest in trying her hand at figure contests, so this is her opportunity to see backstage, and basically pick my brain all weekend (which I certainly don’t mind). Considering my current back issue, the fact that I won’t actually have to worry about driving for such a trip, makes me relax a bit (stretching out in the backseat -lol).

S

557

Stu,

you are an inspiring testament to this site!

thanks for being such an open book, it helps a ton!

Are you going to keep this thread going for your next bulking phase? and when will that be?
I’ve been playing around with the anaconda protocol for the first half of this year and now that I have wasted enough money and still have the best results of my life I am ready to get serious and pay attention to carb cycling and really dialing in my macros.

I look to guys like you and ACTrain for guidance since you two seem to have real results that back up the TMuscle claims.

Thanks again!

558

So I went to the gym yesterday, and despite not being able to really bend down and grab the weight plates to load onto the bar (John had to lend a hand), as long as I kept relaxed and didn’t tense everything up, I was able to focus on just my chest muscles and chest a pretty decent workout in.

Made use of pre-exhaust, starting with cable x-overs, then low incline cable flyes, and then onto a hammer machine, which I first positioned at a low decline angle for a few sets, before switching to a more flat banch angle to finish up. Woke up this morning with my chest nicely sore (good), and did some easy steady state treadmill, hoping to make up for any lack of intensity the night before.

Yes, my lower back was in a world of pain, and actually tying my shoes is a bit of an issue during the first 10 minutes or so that I’m out of bed. Sadly, I remember ‘this’ from when I first really blew my back out back in SUmmer '07, so at least I know it will eventually pass,… just a bit upset that it’s interfering with the final days of a contest prep. Certainly going to re-evaluate certain aspetcs of training after the 5/29 show specifically to address any pre-existing weaknesses or issues resulting from older injuries.

S

559

seen this on BB.com, has the mighty one gone to the dark side? :open_mouth:

560

[quote]theSapling wrote:
Stu,

you are an inspiring testament to this site!

thanks for being such an open book, it helps a ton!

Are you going to keep this thread going for your next bulking phase? and when will that be?
I’ve been playing around with the anaconda protocol for the first half of this year and now that I have wasted enough money and still have the best results of my life I am ready to get serious and pay attention to carb cycling and really dialing in my macros.

I look to guys like you and ACTrain for guidance since you two seem to have real results that back up the TMuscle claims.

Thanks again![/quote]

Thanks bro, always very cool to hear comments like this. Last year, I kept up my 2009 contest thread for a little while after the show because I thought it might be informative to see how I handle the rebound. Obviously this year, after the successes I’ve had, I’ve already planned out what I have/want to accompish, and even have a couple of target shows in mind for the Fall.

Considering those shows would still fall within tbe “2010” heading of this thread, I guess they would fit. So as long as other people appear to be interested in following along, I’ll keep updating. I just wouldn’t want to be the guy who updates his own thread once a month to keep it seemingly relevent, but no one else is even reading it -lol.

Oh yeah,… glad you liked the 'Conda. I wish I had made use of the entire protocol much sooner than I did. Having started to diet in January, I really only had about 2 months of ‘real’ eating to try and add size before having to switch gears into prep mode.

After this show, I’m basically giving myself 2 months (June - July) to try to put on some solid muscle before deciding about the fall shows, so hopefully, the Full protocol, coupled with a post contest rebound should yield some considerable improvements.

(And I agree, ACTrain’s does indeed walk the walk. I had some great meathead/nerdy conversations with him over meals when we were both training in Colorado with CT last Fall!)

S