2015 NPC Grand Rapids/ NPC Jr. Nationals offseason log

[Bem90]

Hey guys, been a while sense I have been on the boards, competed in 2011 at twenty years old and did very well at Central States then took a couple of years off to finish up my Bachelor's degree. Recently hit the stage in May at the Michigan State Championships and placed second by one point in the Mens Open Heavyweight Class. Right now I am getting back into hardcore training with my training partner and mentor Justin Harris aka Troponin. You may have heard of him before. Here is a few pics from the show at 205 lbs.

[Bem90]

The Grand Rapids/ Jr. Nationals is the tentative plan for now, no decisions set in stone yet. But the next goal is definitely an overall. It is now four weeks post contest and my weight is sitting at roughly 245 lbs. Still in fairly good shape. After the show I switched from a diet of roughly 450 g pro/120 g carb/ trace fats- 40 or so to a diet of 350 pro/300 carb/ 90 fat... I have recently increased macros again to 300-350 pro/600-700 g carb/ 90 fat. The abundance of my carbs for the day come during my pwo meal--roughly 200-300. Yes I know that is a lot but my body is a sponge right now. Here are some recent pics at this weight.001.jpg002.jpg

[Bem90]

So here is a current day in the diet and training routine for the week:

Meal 1: 2 whole eggs, 1.5 cups egg whites, 2 whole grain tortillas, spinach, a bit of salsa, and 2 slices of whole grain toast
Meal 2: 8 oz grass fed beef made into burgers on whole grain buns with spinach and condiments added
Meal 3: 50 g whey iso, 2 packets quacker weight control oatmeal (14 g whey isolate), 1 tsp coconut oil or 8 oz lean ground turkey added to whole grain tortillas with spinach and salsa.
Meal 4: 1.5 cups egg whites added as "milk" to 2 cups of honey bunches of oats, 1 banana
Intra workout: 40 grams glycofuse, 10 grams bcaa
Meal 5: 1.5 cups egg whites or 40 grams whey iso added to 2 cups raisen bran crunch, 1 banana+ 1 pint froyo
Meal 6: repeat meal 2

Yes this is not your typical "bodybuilding" carb sources, I do this more for the mental aspect of when I enter prep mode and convert to sweet potato and rice. It provides satiation. And I actually get excited to eat the "bodybuilding" type foods again. Also if I can stay as lean as possible on this then I know getting lean come contest time can become slightly easier as I slowly change variables.

Current Training Split:
Monday: Hams, Calves, Shoulder work
Tuesday: Chest and Tri work
Wed: Back and Bi work
Thursday: Shoulders
Friday: Arms
Saturday: Quads
Sunday: Off

[Extreme One]

Congrats on your recent placing! Wow, you gained 40 pounds in 4 weeks post show. I imagine you must be getting some very uncomfortable low back pumps when training? Thanks for posting all this up!

[data4]

Congrats on your recent placing! Wow, you gained 40 pounds in 4 weeks post show. I imagine you must be getting some very uncomfortable low back pumps when training? Thanks for posting all this up!

I second that. That is alot of weight! You looked great in the recent show pics.

[Bem90]

Thanks guys. Still feel like I'm in decent shape right now for offseason despite gaining 40 lbs. I really need to be at the top or at least middle of the heavyweight class next year. I think it is doable.

[Bem90]

http://www.youtube.com/watch?v=_JGrJ...UeMNPpXD1Zy2Ug
http://www.youtube.com/watch?v=otgeG...UeMNPpXD1Zy2Ug
Some training clips from the last few days. Here is one of my training partner Justin Harris as well. He is coming back and getting stronger
http://www.youtube.com/watch?v=J83kk...1Zy2Ug&index=3

[Bem90]

Justin placed 9th at the USA's in 2007 as a Super heavy weight and is the owner of Troponin Nutrition.

[chris250]

Hey Bem looking great, even with the extra 40lbs. You look pretty lean, and still under the 10-11% bf range. (Prob leaner) anyway, diet looks good, training split looks good. Having Justin on your side, is a huge help. He taught me alot in 2006 for my prep at the Conntinnetal USA and Midwest Ironman shows. Shows that I both won with his gudiance. Good luvk, if you have any questions just PM me or get ahold of me on f.b.

[Jordan Coburn]

I agree that you're holding that 40pds very well. Justin must be a hell of a guy to work with. That Project Superheavyweight DVD is one of my favorite BB vids ever. Great training vids too...you're strong as shit. What areas are you specifically trying to bring up this year?

[Bem90]

Chris250: Whats up man! hope all is well, Justin is a great guy, from the moment we started talking it was like we had known each other 20 years. Very genuine individual. Thanks for the feedback as well, I will be in touch soon im sure, keep rocking the radio show! best on the web!
Jordan: Kind of a surreal experience for me, I looked up to him when I started BB in my teens, to be training with him now is an honor. He is so smart some of it goes over my head but I try to soak up everything he says. I need to just add more overall mass, I want to do Jr. Nationals next year and realistically I need to be towards the top end of the heavyweight class, so I'm pushing the diet and training harder then ever before. My upper body overall is where most of the mass needs to be added.

[Jordan Coburn]

Nice! it looks like you're well on your way. Are you guys planning any DC style training blocks?

[Bem90]

Nice! it looks like you're well on your way. Are you guys planning any DC style training blocks?

No, I don't have very good joints and Justin has also been beat up over the years that he trained. For now more traditional bb workouts with one power movement each session, such as the DB row we did in the video. We will attempt to get stronger on that for as long as we can.