Results 1 to 15 of 33
Thread: First time competing in almost 4 years. My redemption, 12 weeks out NPC John Simmons Classic
-
02-02-2015, 09:49 AM #1
First time competing in almost 4 years. My redemption, 12 weeks out NPC John Simmons Classic
I've been practically dieting for about 10 weeks. Just basically watching my carb intake and doing little cardio. Got myself down to 213 from 228 and decided to drop the hammer for the John Simmons Classic in downtown Detroit at 14 weeks out. Able to get myself down to 205lbs in those first two weeks of contest prep. Im also looking at doing the Michigan Championship in June 6th.
these pics where taken 2/1
right now I'm carb cycling.
200 grams of carbs on training days (3days)
100 grams on off days and arm day (3 days
600 grams plus a cheat meal on leg day (1 day)
protien is about 350 grams on low and medium days and 250 on my high day.
i train high volume and heavy (20+sets)
and I'm performing cardio 7 days a week fasted steady state for 45 mins.
let me know what you guys think. I would appreciate any feedback.
-
02-02-2015, 09:49 AM #2
Sorry about the side way pics. Not entirely sure how to fix that. On my iPhone currently
-
02-02-2015, 12:34 PM #3
Nice progress!
On the sideways pics, rotate your phone 90 degrees when you take the pics compared to how you held the phone to take the above pics. I found that's an easy way to fix it. If you're posting them from a computer you can rotate the pic in Paint.2016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
-
02-02-2015, 02:13 PM #4
Thanks guys. Going to keep this thread updated weekly
-
02-02-2015, 02:29 PM #5
Weekly updates are cool, keep 'em coming.
There are several guys who ought to be chiming in soon and can give you some good feedback.2016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
https://granitesupplements.com/ideva...ate.php?id=127
-
02-02-2015, 02:45 PM #6
- Join Date
- Feb 2009
- Location
- Big Jeff's Family Restaurant, 815 Fremont Ave, South Pasadena, CA
- Posts
- 50,065
- Rep Power
- 2149337
Facebook | Instagram | Twitter | Join Rx Muscle on Facebook!
Contact [email protected] to be interviewed!
-
02-03-2015, 10:42 AM #7
You are in a good spot this far out and if you are 213 right now then you should be a LHW without much problem judging by the pics.
A Passionate and Dynamic Approach to Physique Enhancement
Strength and Nutrition/Contest Prep Coach
-serious inquiries: [email protected]
-
02-03-2015, 01:25 PM #8
I'm 205 in those pics. I dropped from 213
not sure where I'll fall. Hoping to be in the 180ties
-
02-05-2015, 09:21 AM #9A Passionate and Dynamic Approach to Physique Enhancement
Strength and Nutrition/Contest Prep Coach
-serious inquiries: [email protected]
-
02-10-2015, 07:06 AM #10
11 weeks out, 204lbs. Just one 1lb difference. Going to keep the diet the same for this week. May make a change by 10 weeks. We will see.
2015 11 weeks c.jpg2015 11weeksb.jpg2015 11weeks a.jpg2015 11weeks.jpg
-
02-10-2015, 09:50 AM #11
Now that I think about it, the only diet change I'll make for now is remove the cheat meal from diet and just up my carbs on my refeed day to 1000 and get a mixture of high and low GI carbs.
i feel this may be better for me especially mentally as I have a tendency to obsesse over cheat meals. Plus it'll bee easier to control the weight. We will see.
-
02-11-2015, 01:01 AM #12
Lookin' good, man! Keep up the good work.
Just my opinion- if you're still making progress (it looks like you are)...don't mess with the diet too much.
Can we see a front and back lat spread?
-
02-11-2015, 09:53 AM #13
I'll try to get a shot later tonight perhaps.
so far I've lost 1-2 lbs the past couple weeks. Back down to 203 today (7 days ago I was 203 pre refeed) so it takes me all week to drop. then on the 7th day I'm usually 1-2 lbs lighter.
so looking forward to 202-201 tomorrow. Thursday's are my refeed days. So just taking out the cheat and just sticking to the 600 or maybe going higher with cleaner foods I'm hoping to not have it take 7 days just to drop.
how ever it's a result and perhaps I'm just being noradic.
-
02-12-2015, 09:10 AM #14
Refeed day. Going to train legs in the evening:
220grams protein/1,000 grams of carbs/fats low as possible
Meal 1
1 cup whites
6 waffles
1 cup oats
Meal 2
5oz tilapia
2 1/4 cup rice
1 bagel
Meal 3
5oz chicken
1 lbs sweet potato
1 1/2 low fat pop tarts
Meal 4
5oz chicken
2 1/4 cup rice
1 bagel
Meal 5 (pre work out)
4oz top round
1 1/2 cup oats
2 low fat pop tarts
Meal 6 (post work out)
5oz tilapia
1lbs sweet potato
1 bagel
Meal 7
5oz chicken
Salad w/ balsamic vinaigrette
Syrup, honey, jam is drizzled on meals
-
02-15-2015, 04:19 PM #15
10 weeks out. 201lbs base line before thursday refeed. These pics where taken at 204lbs.
Probably last week on this diet rotation and then at 9 weeks out start incorporating more low days.
cardio 50mins 6 days a week.
probably lower refeed day to 800 carbs. 1000 was way to much for me to eat.
so probably stick to majority of carbs in meal 1, pre work out, and post
10 weeks d.jpg10 weeks c.jpg10 weeks a.jpg10 weeks b.jpg
Bookmarks