Page 1 of 3 123 LastLast
Results 1 to 15 of 33
  1. #1
    RX MEMBER pmow's Avatar
    Join Date
    Nov 2009
    Posts
    80
    Rep Power
    23477

    Default 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.
    Attached Images Attached Images

  2. #2
    RX MEMBER pmow's Avatar
    Join Date
    Nov 2009
    Posts
    80
    Rep Power
    23477

    Default

    Sorry about the side way pics. Not entirely sure how to fix that. On my iPhone currently

  3. #3
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,644
    Rep Power
    2148003

    Default

    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

  4. #4
    RX MEMBER pmow's Avatar
    Join Date
    Nov 2009
    Posts
    80
    Rep Power
    23477

    Default

    Thanks guys. Going to keep this thread updated weekly

  5. #5
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,644
    Rep Power
    2148003

    Default

    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

  6. #6
    Managing Dir., Rx Muscle Forums Curt James's Avatar
    Join Date
    Feb 2009
    Location
    Big Jeff's Family Restaurant, 815 Fremont Ave, South Pasadena, CA
    Posts
    50,069
    Rep Power
    2149335

    Default

    Quote Originally Posted by Sunnyday View Post
    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.
    This.




  7. #7
    OLYMPIAN data4's Avatar
    Join Date
    Jun 2010
    Location
    Delaware, Ohio
    Posts
    5,826
    Rep Power
    2147845

    Default

    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]

  8. #8
    RX MEMBER pmow's Avatar
    Join Date
    Nov 2009
    Posts
    80
    Rep Power
    23477

    Default

    I'm 205 in those pics. I dropped from 213

    not sure where I'll fall. Hoping to be in the 180ties

  9. #9
    OLYMPIAN data4's Avatar
    Join Date
    Jun 2010
    Location
    Delaware, Ohio
    Posts
    5,826
    Rep Power
    2147845

    Default

    Quote Originally Posted by pmow View Post
    I'm 205 in those pics. I dropped from 213

    not sure where I'll fall. Hoping to be in the 180ties
    It looks like you will be a LHW regardless so as long as your peeled the weight can fall wherever!

    I have a gal doing this show in figure. Hoping for a great turnout!
    A Passionate and Dynamic Approach to Physique Enhancement
    Strength and Nutrition/Contest Prep Coach
    -serious inquiries: [email protected]

  10. #10
    RX MEMBER pmow's Avatar
    Join Date
    Nov 2009
    Posts
    80
    Rep Power
    23477

    Default

    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

  11. #11
    RX MEMBER pmow's Avatar
    Join Date
    Nov 2009
    Posts
    80
    Rep Power
    23477

    Default

    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.

  12. #12
    OLYMPIAN PeterCas's Avatar
    Join Date
    Apr 2014
    Location
    Hong Kong
    Posts
    255
    Rep Power
    231028

    Default

    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?

  13. #13
    RX MEMBER pmow's Avatar
    Join Date
    Nov 2009
    Posts
    80
    Rep Power
    23477

    Default

    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.

  14. #14
    RX MEMBER pmow's Avatar
    Join Date
    Nov 2009
    Posts
    80
    Rep Power
    23477

    Default

    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

  15. #15
    RX MEMBER pmow's Avatar
    Join Date
    Nov 2009
    Posts
    80
    Rep Power
    23477

    Default

    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

Page 1 of 3 123 LastLast

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

X vBulletin 4.2.3 Debug Information

  • Page Generation 0.24485 seconds
  • Memory Usage 7,329KB
  • Queries Executed 26 (?)
More Information
Template Usage (44):
  • (1)SHOWTHREAD
  • (1)ad_footer_end
  • (1)ad_footer_start
  • (1)ad_global_above_footer
  • (1)ad_global_below_navbar
  • (1)ad_global_header1
  • (1)ad_global_header2
  • (1)ad_navbar_below
  • (1)ad_showthread_firstpost_sig
  • (1)ad_showthread_firstpost_start
  • (1)ad_thread_first_post_content
  • (1)ad_thread_last_post_content
  • (2)bbcode_quote
  • (4)block_html
  • (1)block_threads
  • (1)facebook_footer
  • (1)facebook_header
  • (1)facebook_likebutton
  • (1)facebook_opengraph
  • (1)footer
  • (1)forumjump
  • (1)forumrules
  • (1)gobutton
  • (1)header
  • (1)headinclude
  • (1)headinclude_bottom
  • (15)memberaction_dropdown
  • (1)navbar
  • (4)navbar_link
  • (1)navbar_noticebit
  • (1)navbar_tabs
  • (3)option
  • (1)pagenav
  • (1)pagenav_curpage
  • (2)pagenav_pagelink
  • (2)postbit_attachment
  • (15)postbit_legacy
  • (15)postbit_onlinestatus
  • (15)postbit_wrapper
  • (3)showthread_bookmarksite
  • (1)sidebarext_temp
  • (1)spacer_close
  • (1)spacer_open
  • (1)tagbit_wrapper 

Phrase Groups Available (6):
  • global
  • inlinemod
  • postbit
  • posting
  • reputationlevel
  • showthread
Included Files (37):
  • ./showthread.php
  • ./global.php
  • ./includes/class_bootstrap.php
  • ./includes/init.php
  • ./includes/class_core.php
  • ./includes/config.php
  • ./includes/functions.php
  • ./includes/functions_navigation.php
  • ./includes/class_friendly_url.php
  • ./includes/class_hook.php
  • ./includes/class_bootstrap_framework.php
  • ./vb/vb.php
  • ./vb/phrase.php
  • ./includes/class_facebook.php
  • ./includes/facebook/facebook.php
  • ./includes/facebook/base_facebook.php
  • ./includes/functions_facebook.php
  • ./includes/functions_bigthree.php
  • ./includes/class_postbit.php
  • ./includes/class_bbcode.php
  • ./includes/functions_reputation.php
  • ./includes/class_block.php
  • ./includes/block/html.php
  • ./vb/context.php
  • ./vb/cache.php
  • ./vb/cache/db.php
  • ./vb/cache/observer/db.php
  • ./vb/cache/observer.php
  • ./includes/functions_notice.php
  • ./includes/block/threads.php
  • ./packages/vbattach/attach.php
  • ./vb/types.php
  • ./packages/skimlinks/hooks/postbit_display_complete.php
  • ./packages/skimlinks/hooks/showthread_complete.php
  • ./mobiquo/smartbanner.php
  • ./mobiquo/include/classTTConnection.php
  • ./mobiquo/smartbanner/head.inc.php 

Hooks Called (79):
  • init_startup
  • database_pre_fetch_array
  • database_post_fetch_array
  • friendlyurl_resolve_class
  • global_bootstrap_init_start
  • global_bootstrap_init_complete
  • cache_permissions
  • fetch_threadinfo_query
  • fetch_threadinfo
  • fetch_foruminfo
  • load_show_variables
  • load_forum_show_variables
  • global_state_check
  • global_bootstrap_complete
  • global_start
  • style_fetch
  • global_setup_complete
  • showthread_start
  • cache_templates
  • cache_templates_process
  • template_register_var
  • template_render_output
  • fetch_template_start
  • fetch_template_complete
  • friendlyurl_clean_fragment
  • friendlyurl_geturl
  • fb_canonical_url
  • fb_opengraph_array
  • parse_templates
  • fetch_musername
  • notices_check_start
  • notices_noticebit
  • process_templates_complete
  • showthread_getinfo
  • strip_bbcode
  • forumjump
  • friendlyurl_redirect_canonical
  • showthread_post_start
  • showthread_query_postids
  • fetch_postattach_query
  • showthread_query
  • bbcode_fetch_tags
  • bbcode_create
  • showthread_postbit_create
  • postbit_factory
  • postbit_display_start
  • reputation_power
  • reputation_image
  • postbit_imicons
  • bbcode_parse_start
  • bbcode_parse_complete_precache
  • bbcode_parse_complete
  • postbit_attachment
  • postbit_display_complete
  • memberaction_dropdown
  • bbcode_img_match
  • pagenav_page
  • pagenav_complete
  • tag_fetchbit_complete
  • forumrules
  • showthread_bookmarkbit
  • navbits
  • navbits_complete
  • build_navigation_data
  • build_navigation_array
  • check_navigation_permission
  • process_navigation_links_start
  • process_navigation_links_complete
  • set_navigation_menu_element
  • build_navigation_menudata
  • build_navigation_listdata
  • build_navigation_list
  • set_navigation_tab_main
  • set_navigation_tab_fallback
  • navigation_tab_complete
  • fb_publish_checkbox
  • fb_like_button
  • showthread_complete
  • page_templates