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  1. #31
    GYM RAT jscan1's Avatar
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    fully planning on it....

  2. #32
    GYM RAT jscan1's Avatar
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    Allright so I am back from my Ski trip, and have decided on the following two shows

    So. Ca. Natural May 15 (18 weeks)

    and

    Musclemania Orange County May 29

    Posing trunks ordered and received so I can start doing weekly pics and gonna start videoing poses for week on week comparison. Also hiring a local npc guy that I rap with at the gym to help with my prep he does diet and nutrition as his full time gig and having chatted with him a few times, and we seem to have similar philosophies.

    THis mornings weight was 198.6 Pinch test was abs 22 mil thigh 4 mil and chest 4 mil (supposedly 11.1 % bodyfat with a lean bodymass of 177) I think that is a little optimistic.

    Also as mentioned above have been doing 40 minutes of liss after my workout 5 days a week. I want to add a morning cardio session but I get to my office at 6:30 in the morning so getting up earlier is just not going to happen, SO I bought a bike trainer and will set my mt bike up on it in the office that way I can come into the office (I work alone so sweat won't bother anyone) clear out my morning emails and reports and then hop on the bike for 30 minutes to get in some morning fasted cardio.

    Any other tips ideas or opinions would be appreciated, also not sure I will log every workout in a prep thread, as I already log into fitday cals and workout but if this belongs in prep rather than here and someone wants to move it that is fine with me

  3. #33
    Alpha Male GENESIS's Avatar
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    look forward to updates.
    Keep Ritch Banned. FOR-EVER.

    Un-Ban SKELETOR though, yo.

  4. #34
    OLYMPIAN s2h's Avatar
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    wrap your waist with a neopren belt for cardio it will help pull extra water,also like to put preperation -h the cream kind on my abs at nite wrapped w/ the belt close to show time to tighten up your skin!!

  5. #35
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    Keep us posted. Especially with posing the legs, mass with with a true natty sheer mass isn't easy to come by but you can control your condition and improve separation.

  6. #36
    GYM RAT jscan1's Avatar
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    well think the week off skiing did me good I have been back on the diet since friday actually upped my calories to 2200 and have kept macros at 40 40 20. When I got back THursday weight was 198, this mornings weight was 194.8. THis is great as just started Creatine and expected a little water gain that I have gotton before. Seems like loosening up for the week got me re leptin loaded and is allowing me to push on. Workouts have been good

    As mentioned got my bike trainer and set up my mt bike (had to get a smooth tire, knobby sounded like a jackhammer) and am adding morning cardio right after I get to the office and clear out emails. Seems to be giving me a nice energy boost in the morning. Yesterday afternoon it was chest and tri's workout (Flat Bench,Incline Bench,Incline DUmbells, Pec Deck, Dips, CLose grip bench, and tricep cable pulldowns, Followed by

    20 minutes treadmill fast walk 4 mph
    20 minutes stationary bike (lifecycle recumbant level 3)

    My Current SPlit is

    M- Chest Tri
    t-Back Bi's
    W- Quads and Hams
    TH- Shoulders Calves
    FRI- Chest and Back

    Abs (MWF after cardio)

    My supplements right now are as follows, Fish Oil, Glucosimine, Multi Vitamin, Creatine, B Complex, Metamucil, and Whey when I need more protien.

    Any thoughts on anything else I should ad to the mix?

    Any thoughts on the 40 40 20 split, and how long would you leave a cheat meal in the mix? I usually do one cheat a week on Friday nights.

  7. #37
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    ^^^^^ummmmm why chest and back 2x/week?? why 2 days rest for chest and back before doing them again? why not put biceps with shoulders instead of back? back is second largest muscle group behind legs. Is someone helping you with your prep? I need to read first page to get to know you more. Will check back soon.

  8. #38
    GYM RAT jscan1's Avatar
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    Quote Originally Posted by NATURAL-1987 View Post
    ^^^^^ummmmm why chest and back 2x/week?? why 2 days rest for chest and back before doing them again? why not put biceps with shoulders instead of back? back is second largest muscle group behind legs. Is someone helping you with your prep? I need to read first page to get to know you more. Will check back soon.
    Already do Shoulders on THursday and Arms grow easily, I feel like I need to prioritize chest and back , because my upper chest has always lagged a bit and feel like I need extra pop in lats by May. and I do Chest and Tri's on Monday, Back and Bi's on Tues , and then CHEST BACK Friday, so there is 3 days rest (T,W,TH) for Chest, and two days for Back on the Front Side, then with the weekend rest it is the opposite on the back side (damn thats confusing)

    As for Prep yes a guy at my gym is a npc competitor and full time prep coach. I am going to hire him to help me with posing, and then as a second set of eyes on my diet

  9. #39
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    Yes thats confusing. Anyhow, you have a coach so you should be good to go.Good luck and keep us posted.

  10. #40
    GYM RAT jscan1's Avatar
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    Met with guy who is helping me with contest prep. He did my bodyfat and had me at about 10.3% at bodyweight of 196 . THis was encouraging as it was very close to what my calipers were saying actually a little lower. THe morning cardio has been going great and really is giving me a kick for most of the morning.

  11. #41
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    Cool. What else did he have to say when he checked you out?
    Keep us posted. Wanna see you do well.

  12. #42
    GYM RAT jscan1's Avatar
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    We went over a ton of stuff

    My Current Diet- I have been logging via Fitday since April (Went from 265 gross couch potato with a 42 inch waist 15 yrs removed from the gym to 196 lbs today with 32 inch waist) using a 40 40 20 split. We talked about the "contest" phase of the diet and how I will tighten and clean so that I am eating my meals on a schedule and more exact little more boring etc so that when it is time to make changes it will be easier

    Talked about my current cardio and how he would structure into 2 sessions per day which I in fact already implemented

    Went over my pics I have been taking and also pulled up a bunch of pics from contests on MD to kind of see where I'd fall (He thinks I should consider an NPC show, but we will continue to access as my two shows get closer. THis was real good because it kind of confirmed that I am not completely smoking crack and biting off more than I can chew, I have always been able to hold and grow muscle pretty easy but wanted to make sure that I wasn't rushing into competing after only getting my ass back in the gym in april.

    Next we will schedule a posing session (in about 2 weeks) to give me time to go over and practice and practice some more.

    As we get closer I will schedule a session with him every few weeks to make tweaks, and as it gets closer sessions will get closer and will formulate a peak week type strategy

  13. #43
    OLYMPIAN JRob's Avatar
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    265 to 196!!!!!!!!!!!!!!!!!!!

    Great accomplishment thus far! Updated pix to share?

  14. #44
    GYM RAT jscan1's Avatar
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    Quote Originally Posted by JRob23 View Post
    265 to 196!!!!!!!!!!!!!!!!!!!

    Great accomplishment thus far! Updated pix to share?
    thanks here is one at about 232 about 1.5 months into diet and then one from Jan 17 about 196

  15. #45
    GYM RAT jscan1's Avatar
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    sorry no clue how to resize these

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