Enjoy the ride!
[quote]zraw wrote:
Enjoy the ride![/quote]
Thanks Julien, gonna do my best to!
Somewhere, in some thread, you’d mentioned that when you dieted down last time that your abs didn’t have the depth that you hoped. And that this time around you’ve been doing a lot of ab work to bring them up
What did you end up doing?
[quote]LoRez wrote:
Somewhere, in some thread, you’d mentioned that when you dieted down last time that your abs didn’t have the depth that you hoped. And that this time around you’ve been doing a lot of ab work to bring them up
What did you end up doing?[/quote]
Yep, I’ve mentioned that a couple times! When I got lean last fall, my abs really didn’t have much pop to them unless I contracted them pretty hard, and even then they weren’t very deep. I think abs are somewhat similar to calves in that a lot of times you’ve either got 'em or you don’t; some guys will diet down and have a chiseled midsection despite never doing any ab work. Heavy compound lifts can certainly thicken up the abs for some people, and as my strength levels still are far from where I want them to be, maybe I’ve missed out on some ab hypertrophy as a result.
I really dislike spending 10-20 minutes working abs; I find it very boring and when I’m done training, I just wanna go home and eat some food. Also, earlier in the offseason when my contests seemed so far off (and as I obviously needed, and still need more size everywhere), working abs was pretty low on my priority list and I didn’t have a lot of motivation to do it. But as I started getting within 6 months or so of starting prep, I really decided that I had no excuse for not building them up; abs are obviously a big part of the criteria in physique and I didn’t want to stand on stage knowing I hadn’t given myself the best chance I had to place where I want to.
But anyway, as far as what I’ve done about it: When I first decided to start making ab hypertrophy a priority, I started adding in ab exercises as active rest between sets on upper body days; I wouldn’t do that between sets of squats or deads, as it would likely negatively affect the main exercise. I mainly used hanging leg raises, weighted decline situps, and heavy rope crunches (really try to eliminate any use of momentum on the rope crunces. Pause for a count at the top and bottom of the movement). The last 8 weeks or so, as contest prep started seeming more real, I’ve been hitting abs and calves on my off days. I’ve been using an ab circuit that Ebomb mentioned in his offseason thread, going from hanging leg raises to the ab wheel to decline situps to rope crunches. I usually go through those 3 or 4 times each. I’ve been pretty happy with the results, as my upper abs are now visible when flexed even at a relatively high bodyfat compared to where I’ll be at the end of prep. I never could see them in the past until I was very lean last go around, so I’m hoping it’ll be a pretty dramatic difference on stage!
Logged in!
[quote]pwolves17 wrote:
The biggest thing that I’m a little nervous about with prepping during the season will be managing my nutrition during our weekend road trips. On a typical weekend we might leave Lincoln on the bus at 6 a.m. Saturday, stop at a McDonald’s for breakfast around 8, and play a doubleheader starting at 1, with a second game at 4. We’ll usually have sandwiches, cookies, fruit, etc. between games. After the second game we’ll usually eat at a Golden Corral type of restaurant, then do the same thing again on Sunday before heading back to Lincoln that night. So I’ll need to be well prepared and make sure I’ve planned accordingly. I’ll need to bring a meal to eat at breakfast, between games, and then at the restaurant after the game, and probably another at the hotel before bed. I might be able to fit Subway into my macros if we go there. Needless to say, I’ll be getting a lot of crap from my teammates and coaches (who won’t be happy with me losing weight during the season, lol.) I love baseball, but fitness has really become a bigger passion for me, so I don’t mind making the sacrifices[/quote]
Definitely will be a logistical challenge, but it sounds like you will handle it fine.
[quote]pwolves17 wrote:
But anyway, as far as what I’ve done about it: When I first decided to start making ab hypertrophy a priority, I started adding in ab exercises as active rest between sets on upper body days; I wouldn’t do that between sets of squats or deads, as it would likely negatively affect the main exercise. I mainly used hanging leg raises, weighted decline situps, and heavy rope crunches (really try to eliminate any use of momentum on the rope crunces. Pause for a count at the top and bottom of the movement). The last 8 weeks or so, as contest prep started seeming more real, I’ve been hitting abs and calves on my off days. I’ve been using an ab circuit that Ebomb mentioned in his offseason thread, going from hanging leg raises to the ab wheel to decline situps to rope crunches. I usually go through those 3 or 4 times each. I’ve been pretty happy with the results, as my upper abs are now visible when flexed even at a relatively high bodyfat compared to where I’ll be at the end of prep. I never could see them in the past until I was very lean last go around, so I’m hoping it’ll be a pretty dramatic difference on stage![/quote]
That’s great that you are seeing results, you won’t regret giving them the extra attention. I am having a similar experience that my abs are now showing at higher bodyfat levels. I know if I ever lean up again, it will really help them pop more.
sub’d!
You got a good coach. Seems like your cals are in the 3,400 range which is plenty high (that is good) to start out with.
With good nutrition you should make plenty of strength gains. My biggest success has been I cook all my foods (Mon-Sun) on Sunday and have all my food ready for the week. Takes about 3 hours but saves a lot of time and money. When I don’t cook I get off course.
You don’t have to cook for the whole week but you could at least cook for those days that you know your days will be tough on the road. A cooler and your food in it.
[quote]pwolves17 wrote:
Today’s my first day of prep! I’m very excited to get started. Had my “last supper” with some good buddies last night, who will also be starting their own preps soon. I smashed most of a large deep dish Old Chicago pizza, so I’m ready to hit my macros today, lol!
I checked with Brian on whether or not I could keep you guys updated with my macros, and he said that was just fine! So my starting macros for prep will be: 400 c, 90 f, and 250 p. I’ll be refeeding twice a week at 600 c, 80 f, and 230 p. One of my big goals for prep is to continue making strength gains for at least the first 12 to 14 weeks, and to maintain my strength after that. I’m about to head to the gym, got some heavy squats today so it’s a good chance to start the prep off right in regards to that goal![/quote]
[quote]timmcbride00 wrote:
Logged in!
[quote]pwolves17 wrote:
The biggest thing that I’m a little nervous about with prepping during the season will be managing my nutrition during our weekend road trips. On a typical weekend we might leave Lincoln on the bus at 6 a.m. Saturday, stop at a McDonald’s for breakfast around 8, and play a doubleheader starting at 1, with a second game at 4. We’ll usually have sandwiches, cookies, fruit, etc. between games. After the second game we’ll usually eat at a Golden Corral type of restaurant, then do the same thing again on Sunday before heading back to Lincoln that night. So I’ll need to be well prepared and make sure I’ve planned accordingly. I’ll need to bring a meal to eat at breakfast, between games, and then at the restaurant after the game, and probably another at the hotel before bed. I might be able to fit Subway into my macros if we go there. Needless to say, I’ll be getting a lot of crap from my teammates and coaches (who won’t be happy with me losing weight during the season, lol.) I love baseball, but fitness has really become a bigger passion for me, so I don’t mind making the sacrifices[/quote]
Definitely will be a logistical challenge, but it sounds like you will handle it fine.
[quote]pwolves17 wrote:
But anyway, as far as what I’ve done about it: When I first decided to start making ab hypertrophy a priority, I started adding in ab exercises as active rest between sets on upper body days; I wouldn’t do that between sets of squats or deads, as it would likely negatively affect the main exercise. I mainly used hanging leg raises, weighted decline situps, and heavy rope crunches (really try to eliminate any use of momentum on the rope crunces. Pause for a count at the top and bottom of the movement). The last 8 weeks or so, as contest prep started seeming more real, I’ve been hitting abs and calves on my off days. I’ve been using an ab circuit that Ebomb mentioned in his offseason thread, going from hanging leg raises to the ab wheel to decline situps to rope crunches. I usually go through those 3 or 4 times each. I’ve been pretty happy with the results, as my upper abs are now visible when flexed even at a relatively high bodyfat compared to where I’ll be at the end of prep. I never could see them in the past until I was very lean last go around, so I’m hoping it’ll be a pretty dramatic difference on stage![/quote]
That’s great that you are seeing results, you won’t regret giving them the extra attention. I am having a similar experience that my abs are now showing at higher bodyfat levels. I know if I ever lean up again, it will really help them pop more.[/quote]
Thanks for checking in Tim, hope you chime in when you can! And what do you mean “if you ever lean up again”? You’re gonna compete again 
[quote]truthandlife wrote:
sub’d![/quote]
Thanks for checking in Chad! Good call on the food prep, that’ll definitely be key. I think I’ll probably order one of those 6 pack fitness bags here soon. They’re a little pricey but seem like it’d be pretty handy for me. I follow a flexible dieting approach, fitting in a good bit of non-traditional bodybuilding foods to hit my macros, so I won’t have to have quite as many meals prepped ahead of time as you do. That’s impressive man!
[quote]pwolves17 wrote:
Thanks for checking in Tim, hope you chime in when you can! And what do you mean “if you ever lean up again”? You’re gonna compete again ;)[/quote]
I hope so, but man is it expensive. : )
[quote]timmcbride00 wrote:
[quote]pwolves17 wrote:
Thanks for checking in Tim, hope you chime in when you can! And what do you mean “if you ever lean up again”? You’re gonna compete again ;)[/quote]
I hope so, but man is it expensive. : )[/quote]
Man I hear ya Tim. To anybody that’s considered competing or would like to at some point, I would definitely recommend taking the plunge while you’re still single with relatively few real world responsibilities or expenses. I hope you do give it another go at some point though man, don’t feel bad about doing something for yourself 
[quote]timmcbride00 wrote:
[quote]pwolves17 wrote:
Thanks for checking in Tim, hope you chime in when you can! And what do you mean “if you ever lean up again”? You’re gonna compete again ;)[/quote]
I hope so, but man is it expensive. : )[/quote]
What’s your estimated cost to compete?
I figured I would need $500-$1000 if I am going to compete this year.
[quote]pwolves17 wrote:
I’ve been pretty happy with the results, as my upper abs are now visible when flexed even at a relatively high bodyfat compared to where I’ll be at the end of prep. I never could see them in the past until I was very lean last go around, so I’m hoping it’ll be a pretty dramatic difference on stage![/quote]
Thanks for that writeup. Hopefully they look even better than you expect once you’ve leaned down.
[quote]Ripsaw3689 wrote:
[quote]timmcbride00 wrote:
[quote]pwolves17 wrote:
Thanks for checking in Tim, hope you chime in when you can! And what do you mean “if you ever lean up again”? You’re gonna compete again ;)[/quote]
I hope so, but man is it expensive. : )[/quote]
What’s your estimated cost to compete?
I figured I would need $500-$1000 if I am going to compete this year.[/quote]
I would actually like to hear this as well. I have about two weeks left to decide to start a 16 week prep. I know that I want to compete and I feel comfortable about it but I just don’t know about the financial aspect of it.
[quote]Ripsaw3689 wrote:
[quote]timmcbride00 wrote:
[quote]pwolves17 wrote:
Thanks for checking in Tim, hope you chime in when you can! And what do you mean “if you ever lean up again”? You’re gonna compete again ;)[/quote]
I hope so, but man is it expensive. : )[/quote]
What’s your estimated cost to compete?
I figured I would need $500-$1000 if I am going to compete this year.[/quote]
My greatest cost is the coaching services for my prep. I wouldn’t have been able to just drop the money to hire Brian Ahlstrom, but I knew for about a year that I wanted to work with him on my prep, as he’s one of the best coaches for natural competitors in the business and an awesome guy, so I put aside a little money from each paycheck throughout 2013 to save up. For my 20 week prep it is running about $500, but I’m paying monthly installments.
You could certainly prep without a coach, but if it’s financially feasible to hire a reputable one I’d highly recommend it. I’ve attended several natural competitions and am yet to see first time competitor who got absolutely shredded without working with a coach. Obviously there are exceptions to this, like the human anatomy chart aka TimMcbride, Lonnie, and Stu, to name a few, but I think that unless you are very in tune with your body and nutrition in general you will give yourself the best chance for success by working with a good coach.
As far as the costs of the show itself, it depends on what federation you compete in. I’m competing in the NANBF. I’ll pay $40 for my polygraph test, $50 to join the federation, and $50 as my entry fee for each show. The polygraph is good for 30 days, so I’ll only have to do that once, and will only pay the $50 to join the NANBF once. So the two shows will cost about $190.
The tan for the shows is another cost to consider. I haven’t decided yet if I want to use the competition’s spray tan or a rub on tan. A rub on tan would probably cost around $50 (another competitor who has used it can chime in on this!), while the spray tan is about $100, but they do a very good job.
So it’s definitely a large investment, but well worth it in my opinion. I don’t have any other expensive hobbies and don’t buy many “toys” for myself, so I’m able to justify the cost.
Not to hijack, but the thread seems to be going this way.
Myself and a few others covered almost everything associated with the cost of a show in this thread some time ago: Cost of Doing a Show - Competitive Bodybuilding - Forums - T Nation
If you can afford it a prep coach is a great way to go for first timers. I was able to get pretty dang lean for my show without one, but I had cut down a few times before, and had the luxury of time and no obligations on my side. When in down, eat less and move more
If you go the do it yourself route, a first time local show can and will easily cross the $500 mark by the time you register for the federation and the classes you are going to compete in, along with spray tanning which is almost a necessity unless you are black. Adding a prep coach or any travel/hotel stuff easily bumps this in the $1500-2000 range. The cost is personally the biggest deterrent to doing another show, which is too bad.
Thanks Lonnie and pwolves for elaborating. I really appreciate it.
Travel can be a big financial consideration. My first couple of years I was competing out of state, and that meant my picking up hotel and show tix for my immediate support team.
Like Trent mentioned, some federations will allow you to take a poly, and have it be good for a certain period. The NANBF is 30 days, and I’m fairly sure the INBF and a few others actually give you 90. For someone doing a few contests, not having to keep paying that fee, plus the federation membership can make a small difference.
S
That thread Lonnie started covered it pretty well. Definitely plan for $500 for registration, class sign up, federation sign up,polygraph, trunks and spray tan.
Buying tickets for friends/family and travel costs would all be above and beyond that. Plus coaches fees if you opt to go that route.
I think I’ll post picture updates in this thread every two weeks for now at least, as changes won’t be too obvious from week to week. As I get further into prep and changes are apparent on a weekly basis, I’ll post pictures each week. I had my first check in with Brian yesterday, here are my daily weights. My daily macros this week were 400 c, 90 f, and 250 p. I did a refeed at 600 c, 80 f, and 230 p on the 8th.
Jan 4 Weight: 193
Jan 5 Weight: 190.0
Jan 6 Weight: 191.8
Jan 7 Weight: 192.6
Jan 8 Weight: 189.6 (Refeed this day)
Jan 9 Weight: 192.2
Jan 10 Weight: 190.0
Weight was definitely all over the place! Brian said he was happy with where my weight was the morning of the refeed and how quickly it came back down following the refeed, so he is leaving my numbers the same for another week before assessing what changes need to be made. This is where I’m glad I have a coach; I feel like I would have wanted to start the weight loss off quick and probably made too big of a drop to start after this week. And if you’re thinking that I lost 3 lbs this week, remember I went pretty hard with the eats the Friday night before starting prep, so that accounts for the quick drop early in the week.