Goal: 2009 INBA Natural Olympia

[FLEXR6]

Here's a brief history of my training life:

1985 - begin training @ 71kg @ approx 12% b/f
2003 - 95kg @ approx 16% b/f
2006 - March 109kg @ approx 25% b/f
2007 - October - first comp 86kg @ approx 13% b/f - placed last
2008 - 7 comps - 6 placings + 7th at INBA Nationals 76kg @ 8% b/f
2009 - Will compete 10 times and will hopefully qualify for 2009 INBA Olympia. First show April 4 currently 80kg @ 9% b/f.

[FLEXR6]

5 weeks out from my first show of 10 for the year.

[FLEXR6]

18 days out and my waist is down to 31 inches. Looking to lose another inch off my waist at least.

Calorie intake now varies between 1300 - 1900 per day. Averaging about 220gms of protein per day.
Have switched to Kanga Bangas (kangaroo sausages) 1gm of fat per 100gm of sausage and 20gms of protein per 100gm of sausage.

No noticeable loss in strength yet. Squats reps down a little, but not dramatic.

Looking good for April 4.

[FLEXR6]

Qualified for the INBA Mr. Olympia in my first show with a 3rd placing at the INBA Melbourne competition.
I'm in the maroon trunks.

[FLEXR6]

3 days out from my 2nd show of the year - INBA Dubbo

[FLEXR6]

INBA Dubbo

Placed 2nd...

[Sledge]

Great pics FLEXR6.

Great to see this journal. I'm pissed off I missed it till now. You have a huge workload this year and I'm keen to watch your progress. If it doesn't kill you :)

The INBA Olympia is in Qld this year isn't it?

[Sledge]

Now you have qualified for the natural O are you still planing to compete all year or are you going to back it down a notch and prep for the O.

[FLEXR6]

Great pics FLEXR6.

Great to see this journal. I'm pissed off I missed it till now. You have a huge workload this year and I'm keen to watch your progress. If it doesn't kill you :)

The INBA Olympia is in Qld this year isn't it?

Yep, the O is on Oct 17 on the Gold Coast.

[FLEXR6]

Now you have qualified for the natural O are you still planing to compete all year or are you going to back it down a notch and prep for the O.

Yep. I'll stick to my plan I reckon. I really enjoy the competition aspect.
My goal is to improve 2% between each show - this will give me a 14% improvement by the Olympia.
I actually improved my condition noticeably from the INBA Melbourne on April 4 in just two weeks.

I've sought and received some outstanding pre-comp dieting advice, which has produced some remarkable improvements in my condition on the day of the show.

[FLEXR6]

Interesting stats this morning. Was 73.5 - that is 1.6 heavier than yesterday morning. I actually looked a bit sharper this morning as my abdomen was less swollen than last night. All the leg cuts look good, which is a great sign.

Then I added up my food from yesterday, no wonder I am 1.6kg heavier this morning;

P - 223gms
F - 43gms
Carbs - 708gms
Cal - 4666

All I need to eat this morning is 300gms of carbs up until lunchtime, that will give me my 1000gms of carbs in 36hrs.

[FLEXR6]

A few pics of me on stage and one in the pump up room.
I was 1.8kg heavier on the morning of this show compared to my last show - 2 weeks ago. Only difference was an additional 180gms of carbs 30hrs out. Probably stepped on stage around 77kg - same weight as October 2008, but about 2-3% less bodyfat.

http://www.facebook.com/profile.php?id=703661476&v=feed&story_fbid=87783091476#/album.php?aid=2022433&id=1027987271&ref=nf

[FLEXR6]

Have carbed down and upped my cardio since the INBA Sydney (03 May).

Weight:

03 May PM - after show - 78kg
04 May AM - 76.2kg
05 May AM - 73.7kg
06 May AM - 72.7kg

Carb up day is May 7, then back to 3 days of low carbs.

Picture is from 05 May 2pm.

[FLEXR6]

07 May - 71.8kg

Carb up day today.

[FLEXR6]

07 May = 290gms of carbs
08 May 72.2 (+0.4) as predicted.

Low carbs now for 3 days

[FLEXR6]

9 May 71.3kg
10 May 70.9kg
11 May 70.5kg carb up today

Aiming to be low - mid 69's for comp day May 17. Weigh in 8am then carb up time - should get on stage around 72-73kg.

[FLEXR6]

12 May - As expected I jumped 0.2kg after carb day - up to 70.7 this morning.

[FLEXR6]

13May Only had 53gms of carbs in a total of 1720 cal and went up 0.4kg to 71.1!! Can't believe it!!
Am attempting to drop weight today, will take in about 1300 cal today inc. only 60gms of carbs.

[FLEXR6]

14 May - I'm back down to 70.6 (- 0.5) this morning. Am aiming to be 70 even tomorow morning.

[FLEXR6]

May 15 - I ate under 1000 cal yesterday (inc. 74gms of carbs) and drank about 8 litres of water. Got up this morning and weighed myself before I ran, I usually weigh myself after I run, I was distraught to see that I was 71.4kg!!!
I gave up on making the U70s at that point, then I went for an 11km run. Got back and weighed 69.7kg!! I'd dropped 1.7kg in water.
Then I went for a 3.5km walk.
Got back about 0845 and threw two bananas down my gob and a teaspoon of honey, had a rest on the lounge and feel a little better now. Will put in only 300gms of carbs today which should only put me to 70.2kg by tomorrow morning. Then no water and turkey tomorrow, I reckon I will drop a kilo and be somewhere between 69.0 - 69.5 Sunday morning. That's the Mr. South Coast plan :)

[Wheels]

Great work on the consistent updates, FlexR6. It looks like you have everything down to a point. When is the Mr. South Coast ?

[FLEXR6]

Great work on the consistent updates, FlexR6. It looks like you have everything down to a point. When is the Mr. South Coast ?

Tomorrow wheels, 17 May.
Yep, getting very technical now, works for me.

[FLEXR6]

15 May - one coat tan, watered up, only 170gms carbs at the point the pics were taken, no pump up and in a room about 10 degrees celcius - not ideal but will bring it in closer to the show.

Pics: http://www.facebook.com/editphoto.php?aid=2023253#/album.php?aid=2023253&id=1027987271

[FLEXR6]

17 May - show day.
Woke up and was 73.6kg - no way I was gonna make the U80kg division.
Official weigh in was 77.9kg.
So I started eating, had taken in 6000 calories prior to going onstage - big mistake, bloated my abdomen like a puffer fish. Probably hit the stage at 79kg. Still managed to place 1st in the Masters 40+ and I placed either 5th or 6th (tbc) in the under 80kg division.

Masters Pics: http://www.facebook.com/home.php?ref=home#/album.php?aid=2023345&id=1027987271

U80kg Pics: http://www.facebook.com/home.php?ref=home#/album.php?aid=2023343&id=1027987271

[FLEXR6]

I've put the ego thing away in a bag. However, there are still a few bodyparts I don't train with superstrict form and arms is one of those. I reckon that is why they look small compared to my other body parts. Yesterday I did tri - pressdowns with a cambered bar and only went up to 120lbs then with a rope only up to 40lbs then reverse one arm pressdowns with a handle attachment only up to 15lbs. For biceps I only went up to 60lbs for barbell curls and could only get 6 reps and did 20lb seated concentration curls and only went up to 9 reps. My arms were 17 inches after this workout. The biggest my arms have ever been after an arm workout is 18 inches and that was when I was 108kg!! I'm going to use superstrict form on all exercises now, I've already started with squats by going 2 inches lower than usual. I'm going to train hams and delts today using the same method. As with all bodyparts the weights will increase over time.

As for my cardio/diet I've been fairly relaxed with it (for me anyway) I've only walked about 3.8km per day. I had 2100 cals on Monday and 2300 yesterday, both days included about 100gms carbs and I feel a shitload better for it, heaps of energy and power (funny that). I weighed in this morning at 73.7kg - so I've dropped 4.4kg since Sunday night without even trying.I became obsessed with making that U70kg division which was ridiculous, all I am going to worry about now is bringing my waist down, dropping bodyfat (slowly) and getting my diet/water loss right for the Asia Pacific show. Tomorrow is carb up day but I won't go too stupid - I think only about 200gms will do it, I'll drop nearly all my protein intake to keep the calorie intake the same.

If I pumped up now and stepped on stage I would look probably 10% better than I did on Sunday (which wouldn't be hard!!)

I'm going to concentrate on my weak bodyparts during the offseason being delts, arms, chest, calves & abs.

I'm also going to try some boxing for additional cardio. Two advantages - I won't have to run around the lake with 5 shirts on in zero degrees and the big one is boxing won't cost me any leg size (which I can't afford to lose anymore of). Will start off light - maybe burning 100 calories per session would be a good starting point.

I will re-assess my number of shows next year. If I can crack the top 5 at the Australians this year I'd be ecstatic, and a little shocked. With the rapid rate I am learning about my body and what it responds to I think I will have half a chance this year, depending on how many, and who turns up for the Australian titles. Next year I might just do an early show in INBA and ANB to qualify , then the Canberra show.

[FLEXR6]

I did superstrict stiff legged deadlifts today, only went up to 100lbs for 8 reps but stood on a block which gave me 3 inches of elevation above the ground, gave me a great extra stretch. Did lying leg curls next and only went up to 41lbs x 4 reps, each rep I held at the top and squeezed. When I finished the workout I had some very nasty veins right across the hamstrings. I think after 24 years of training I have finally found the secret to training.

Some pics from 1130am this morning, please disregard the motley tan look.....

[hesnobradpitt.]

Looking great mate , your coming in very tight.

Brad.

[FLEXR6]

Looking great mate , your coming in very tight.

Brad.

Cheers Brad:D

[FLEXR6]

26 May - only 4 days to go until the ANB Asia Pacific Show.
Dropped another 300gms overnight - am 73.3 now. Yesterday was P - 158, F -70 (57 from almonds & 6 from olive oil), Car - 101, Cal - 1715. Only trained calves yesterday and one 45min walk.
Will drop carbs to about 60 today I reckon, then 30 on Wednesday (no weight training that day).

Will re-measure my waist on Thu morning to see how I'm going - hopefully I can be 30 to 30.25 inches.

[FLEXR6]

May 27

Had a good diet and training day yesterday.

AM - Delts
PM - Back

1 x 45min walk

All weights/reps increased still using superstrict form. A very noticeable increase in energy/power.

Protein 121
Fat 49
Carbs 83
Cals 1132

Weighed in at 72.9kg ( - 0.4) this morning. Features are returning that were evident when I was 70kg 2 weeks ago.

Plan for today is to:

drop the carbs to about 60gms, increase protein by about 30gms and practice posing. Have finished weights, will allow the muscle to fully recuperate prior to Saturday.

[AVBG]

you're a machine! It's cool following your progress!

[FLEXR6]

Thanks AVBG, was good to meet you on Saturday night - or was it Sunday morning :) Thanks for the drink too !!

Am aiming for minimum 4 shows, max 7 in Sept/Oct

[FLEXR6]

Photos from this comp. I placed 2nd in a division of 2 (Masters 40+) - I guess that made me last. Oh well, a good learning experience. I'll be back bigger and better in September.

http://www.facebook.com/home.php?ref=home#/album.php?aid=2024436&id=1027987271&ref=nf

[FLEXR6]

After two weeks of eating just about anything I could I am now bringing my calories down to under 3000 per day. Aiming for 400gms protein and 150gms carbs and about 100gms fat per day.
Strength is returning rapidly due to extra calories and creatine loading for the last week (20gms per day), have also reintroduced glutamine at 6gms per day.
Am aiming to put on 2kg of muscle in the next 14 weeks and coming in 1% lower bodyfat by showtime. Still have abs and good quad separation.
Concentrating on bringing up lagging bodyparts being calves, abs, delts (front and side) and chest (thickness). Using strict form on all exercises to expediate muscle growth.
Only doing occasional cardio at this stage being walking only. I plan to get into shape this time by walking only, to minimize quad muscle loss.

[FLEXR6]

Just under 6 weeks until my first show. Have dropped the cals to 1800 per day for this week, 3 low carb days followed by a high carb day. Am training 2-3 times per day with abs and calves trained every second day. Sitting around 8% bf at the moment. Haven't started cardio yet, dropped a quarter inch off my waist last week and will see what the diet does this week (Sunday is measuring day) - aiming to have the waistline below 30" for the show - currently sitting at 32"

[FLEXR6]

Am dropping bodyfat nicely now.
Six weeks out from comp (Sun 9) stats as follows:

Weight 77.8kg @ 0800(-1.1)
Waist 31.75(-0.25)

Hips 32.75 (0.00)
Biceps 16.50 (+0.25)

Forearms 12.75(0.00)

Quads 21.75(0.00)
Calves 14.75(0.00)
Chest 46.0(-0.5)




Waist has dropped another quarter inch in the last week. Not sure where the extra quarter inch on the arms has come from, but I ain't complainin' !!:dunno:
Posing practice up to 8mins per day now for this week.

[FLEXR6]

Only 4 days until my first comp of the new season....will drop water soon.

[FLEXR6]

Have now finished competing for 2009.
Did 9 shows and it was a demanding experience to say the least.
My final show was the INBA Natural Olympia where I placed 6th in the Masters Men 40-49 Short Division class.
A pic from that show and one from the night before attached.
Thanks to all those on RX Muscle who provided me with some great advice and support.
Cheers
FLEX