Bodly going where I've never been before...TOP 5!!

Hey guys,

The life of a bodybuilder is filled with weights, scales and food - then there is your non-gym life!

For me I have been trying to be more diligent about my dieting and training. Been really busy so that makes things more difficult. Most recently I've had to cut back one of my weight training days to accommodate my schedule. So I'll only be doing weights 4 days a week and cardio possibly 5. Since I won't be lifting on Saturdays for a while, I'm probably going to use that day to do some fasted-cardio to help cut some bodyfat.

Here are my goals for now:

Short term: cut 15 lbs by January 1st - I'm really focused on this goal. I want to hit a weight of 215lbs by then so that I can start my official contest prep in January with a nice solid weight of a lean 200lbs. That's almost where I competed last year for my first show. Then I'll have approximately 4 months to cut down to a SHREDDED 185. This should guarantee me my first top 5 finish. I can't wait.

Long term: Two top 5 finishes in 2011. I'm not sure if I'll be doing more than two shows in 2011, but if I keep up the pace that I've been going I'll probably end up doing one more show than I did the year before. Here's my tentative schedule:

April: ABA Nat. IL

May: NGA HOA

AUG: ABA North American

The last show is one of the biggest of the year and I would love to do that show and come in with the best shape of the year. Stay tuned for more info. I'll be posting updates to my diet, progress pictures as well as some training videos as I move toward an EPIC 2011 bodybuilding season!!

Change of plans

I have officially withdrawn my plans to compete in the OCB midwest States 2010. There may be hope for the 2011 show, but for now here's what I'll be doing:

Fall 2010 - Winter 2010:

Cutting down from the summer off-season. I think I've gained about 25lbs since my last show. I haven't checked the scale, but I think I'm in about what I was last January when I started my contest prep for the 2010 season.

Now I'm aiming to go in with something I've never had - shredded legs. I'm trying to cut down to 200 by the start of 2011 - then I'll be working on getting to my new contest weight of 183. I competed at 188 last year and looked great at the NGA Heart of America. But I could have had even more striations.

Diet:

I'm actually eating fully clean right now. I had a candy bar this week but I still am eating about 5 meals (hoping to move it to 6 starting next week) and I haven't started supplementing yet with my normal supps. Currently I'm taking Xtend, Quake 10.0, Syntha 6 and Solution 5. I've been enjoying eating clean because it's been saving me so much money! I love it :)

Training:

For the offseason I'm going to try and bulk my arms while cutting fat. Which translates into 2 arm days and 3 other days for regular training. That brings me up to a 5 day split. I'm also starting a new cardio routine, 2 times a week I'll be doing the step mill instead of the eliptical so that I can really start to etch in my legs (glutes and hams). 15 minutes nearly killed me and my training partner but I think it's going to yield results.

By the time I hit the stage at the April ABA Natural Illinois I'm hoping to be at my 183-185 rate...I competed there 10lbs too heavy last year and looked a bit soft - I won't be using dream tan any more as I've fully switched to pro-tan and for oil, I like musclesheen. It worked wonders last year, I wasn't too wet and I didn't look dry.

I'll be weighing in and taking progress pics over the next 3 months and posting my stats! This is going to be great! Stay tuned!

20 Weeks out and counting!

Quick Post:

Started eating clean again this week. Been doing an improptu split for the most part:

Chest / Triceps

Back / Biceps

Been doing 6 meals a day, ~35-40g of protein, 20g of fat and veggies.

My body is really not loving the macronutrients lol! I feel bloated all the time but progress will come with consistency!

Pics starting next week! This week I just want to get in 4 solid days of training, cardio and eating clean!

Ciao!

Pre-contest training preparation

In light of my latest training goal, I've been spending some time thinking about how I am going to challenge my body to move up to the next level so that I can be as competitive as possible come contest day in November.

Thinking about my physique and what the judges have been suggesting I work on, I'm leaning toward the following split:

Day 1: Arms (Bi's / Tri's / Forearms) + Calves + Cardio

Day 2: Chest + Quads

Day 3: Back + Hams + Calves

Day 4 Arms 2

Day 5: Shoulders (Delts + Traps) + Calves

Day 6: Cardio as needed / Rest

Day 7: Rest

From this split you can see that I really want to bring up my quads, hams, calves and arms. My chest and back dial in so readily, that I fear I'll over work them.

My goal weight for this show is going to be 182-184. That should put me in the light heavy weight arena.

After this show, I most likely won't compete again until mid-May next year for the NGA 2010 Heart of America.

What do you think?

Breaking News!

It's official! I will be competing once more this year!

I'll be competing in the 2010 OCB Midwest states!

http://www.ocbmidweststates.com/

Get your "Team Flex This" Tee-Shirts ready and stay tuned to this blog as I'll be be starting my pre-contest prep in 4 weeks! I'll be keeping track of all my stats here on this blog as well as updates to my bodyspace profile!

Team Scivation / Team Flex This FTW

10lb Challenge Week 2: Day 1

After a busy busy weekend, I've finally made it back to the gym. My current goal is to bring up my lagging areas before I step foot back on stage. So I'll be punishing my quads, calves and arms to help bring my body into a more complete package.

Already started working on my next posing routine. If I can nail this, I'm sure I'll win best poser at my next show.

Here's what I ate:

Meal One: 3 Scoops of Solution 5 / 3.5 Oz of Blueberries

Meal Two: 3 Scoops of Solution 5

Meal Three: 5oz of Chicken / 30 almonds / 2 cups of broccoli / 3.5 Oz of Blueberries

Meal Four: 3 Scoops of Solution 5

Meal Five: 3 Scoops of Solution 5

Meal Six: 5oz of Chicken / 30 almonds / 3 cups of mostacholi (served as my post-workout carbs)

Here's what I did at the gym:

ARMS!!

Preacher Curl 3/6 - 10

Skull Crusher 3/6 - 10

DB Curl superset Superman Curl 3/6 - 10

DB Kickback superset 1-Arm Cable Kickback 3/6 - 10

Cross Body Hammer Curl 3/6 - 10

Overhead DB Extension 3/6 - 10

Here's what I looked like after!

From Bodybuilding Spring - Summer 2010

10lb Challenge Week 1: Day 4

CHEST / Triceps (LATE FROM THURSDAY)
Weight: 203 - 205 (I think!)

What I ate today:

Meal 1 - 8:45am
3 Scoops of Solution 5 / 3.5 Oz Blueberries

Meal 2 - 11:00am
3 Scoops of Solution 5

Meal 3 - 2:00pm
50z of Chicken Breast / 2 cups of broccoli / 3.5 oz Blueberries / 40g of Cashews

Meal 4 - 5:30pm
3 Scoops of Solution 5

Meal 5 - 9:30pm [Post Workout]
50z of Chicken Breast / 2 cups of broccoli / 4 slices of Ezekial Bread (60g of carbs) / 40g of Cashews

Meal 6 - 11:30pm
3 Scoops of Solution 5

Pics:

From Drop Box

10lb Challenge Week 1: Day 3

Weight: 203
Goal: 195

End Date: June 19th, 2010

What I ate today:

Meal 1: 3 Scoops of Solution 5 // 3.5 Oz of Blueberries

Meal 2: 3 Scoops of Solution 5

Meal 3: 5oz of Chicken (baked, no spices) // 3.5 oz of Blueberries // 2 cups of broccoli //

Meal 4: 3 Scoops of Solution 5

Meal 5: 2 Scoops of Whey Protein // 40g of Cashews (lightly salted) // 4 slices of Ezekial Bread (dabs of I can't Believe it's Not Butter)

Meal 6: 5oz Top Sirloin // 4oz of Asparagus // 40g of Cashews

** 3 Scoops of Solution 5 = 35g of protein, 2 cups of veggies, 18-20g of healthy fat

Workout: Arms (Biceps and Triceps) // 11 Minutes of Jump Rope Cardio (30 seconds jump, 30 seconds crunches ... repeat)

Pics:

Side Bicep