Off Season Support Thread: Post pics and your program to get feedback

**BC123Jm** · 03-09-2012, 07:09 PM

Originally Posted by bushmaster

Sounds like our diets are very similar but I eat around 2400 a day with 2600 cal refeeds twice a week, roundabouts.

ok i'll stop being lazy. protein is estimated because i weigh mine cooked.

protein 350
carbs 255
fat 50
cals about 2850

refeed is same diet but with extra 135 grams of carbs in meal 5

**lastson** · 03-09-2012, 07:20 PM

Originally Posted by KevinCouch

Quad training is going well. Knees are very sore but I'm doing higher reps for squats (15-25 range) I've built my size back that I lost on my quads. I've got a pump here so thigh separation goes away but they're coming along. The outer quad is feathering a little now problaly can't see it in this pic shadowy.

Kev, wheels are looking good... Have you always done higher rep leg work , or is it just because your watching out for your knees ?

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**lastson** · 03-09-2012, 07:25 PM

Originally Posted by KevinCouch

Yea, I plan to be in Pittsburgh at Masters Nats/Collegiate Nationals.

So the masters is in July ? I thought it was in May for some reason... If so I'm definitely going to try and make it out.. Pittsburgh is only about an hour from me...

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**The Solution** · 03-09-2012, 08:28 PM

Originally Posted by BC123Jm

no, i live in Ft lauderdale. right down the street from where the hold the southern states every year.

Oh wow, we were probably right by each other, what gym do you train at?

Originally Posted by lastson

So the masters is in July ? I thought it was in May for some reason... If so I'm definitely going to try and make it out.. Pittsburgh is only about an hour from me...

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July 21st! Hope to see you there! RX Meetup!?

**lastson** · 03-09-2012, 08:34 PM

Originally Posted by The Solution

July 21st! Hope to see you there! RX Meetup!?

If I can make it down... that would be cool
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**KevinCouch** · 03-09-2012, 10:41 PM

Originally Posted by Steve56

Quads are looking great kevin...Tear drop is looking very thick and freaky...legs respond great to higher reps so that higher rep range is fine!

Thanks Steve. Legs have held up well considering my lower back and knees. I don't have the sheer mass I used to back in the 90s when I used to compete but doing such heavy, heavy deep ass to grass squats is what screwed up my knees in the first place so I need to be careful and not over do it.

Originally Posted by Hoss06

Damn impressive Kev!

Hoss, thanks brother! I Just keep training until my body wears out.

Originally Posted by lastson

Kev, wheels are looking good... Have you always done higher rep leg work , or is it just because your watching out for your knees ?

Last

Even though I don't train as heavy as I used to but I've always gone higher reps. For example, I used to deep squat 405 for at least 12-15 reps. Now I rarely take it above 315 but for higher reps of a minimum of 15. If I drop to 275 pounds on squats I'll do at least 20 reps. My knees are a bigger concern for me than my back because with every rep I feel a lot of strain on them. I have very little cartiledge left in them so pain is normal for me.

**BigJD69** · 03-10-2012, 09:28 AM

Originally Posted by KevinCouch

Quad training is going well. Knees are very sore but I'm doing higher reps for squats (15-25 range) I've built my size back that I lost on my quads. I've got a pump here so thigh separation goes away but they're coming along. The outer quad is feathering a little now problaly can't see it in this pic shadowy.

Kevin your legs are looking PHENOMENAL!!

**Hoss06** · 03-10-2012, 10:43 AM

JD-how's the diet and training going man?

**Hoss06** · 03-10-2012, 10:45 AM

169 or so. Were going to update my fats some to keep it going as I've been fluctuating within a pound or so the last 1-1.5 weeks

**Steve56** · 03-10-2012, 10:48 AM

Looking good Hoss!

**Hoss06** · 03-10-2012, 10:55 AM

Thanks Steve!

**KevinCouch** · 03-10-2012, 12:41 PM

Hoss,
You've got that seriously chiseled look now! Delts, arms chest, abs. Great job buddy!

**KevinCouch** · 03-10-2012, 12:43 PM

JD, Thanks my friend! How's your training coming along. You started training again last week right? You doing any exercises for your shoulders at all or are you working around them for now?

**KevinCouch** · 03-10-2012, 12:49 PM

Well, the last quad shot was taken only two days ago and they were full and vascular and I weighed about 194ish. I've dropped 5 pounds to 189 in 48 hours not intentional. My body decicded to kick into another gear and dropped all this water in 2 days. My quads seemingly lost a ton of size and flat as can be in this short time but have hardened up dramatically. Weird things happen very quickly with my metabolism and physique so I'm going to make some adjustments and bump my cals up to 3000K and add back in some carbs to fill out a little. This is an example of me falling off a cliff in two days. The quads look more detailed but smaller. I'll fix it though.

**Hoss06** · 03-10-2012, 02:03 PM

Originally Posted by KevinCouch

Hoss,
You've got that seriously chiseled look now! Delts, arms chest, abs. Great job buddy!

Thanks Kev. Wish I had ur genetics. Started @10.5% bf and around 4 now. Another month I'll go to 7-8%. It's just SO much easier to stay lean then to cut when I want.

**Lenny** · 03-10-2012, 06:49 PM

I decided to dust off the posing trunks and try them on!

**D-NUTZ** · 03-10-2012, 08:11 PM

Dude....wtf.

**Hoss06** · 03-10-2012, 08:13 PM

Lenny u need to step on stage...like next weekend man

**Hoss06** · 03-10-2012, 08:13 PM

Their goes my ego. Feel like a 12 year old boy now haha

**lastson** · 03-10-2012, 08:16 PM

Originally Posted by Lenny

I decided to dust off the posing trunks and try them on!

Lenny,

Your quads are sick...wait everthing is sick.. just one of the many freaks of the off season support thread...

Such huge motivation, following this thread

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**D-NUTZ** · 03-10-2012, 08:27 PM

Originally Posted by Hoss06

Their goes my ego. Feel like a 12 year old boy now haha

Pretty much.

**Jameson829** · 03-10-2012, 08:32 PM

Originally Posted by D-NUTZ

Dude....wtf.

my thoughts exactly. FREAKISH fucking quads man...

**Hoss06** · 03-10-2012, 08:59 PM

Originally Posted by Lenny

I decided to dust off the posing trunks and try them on!

Do u stay Around 4% off season? Man that's bad ass!

**KevinCouch** · 03-10-2012, 09:58 PM

Originally Posted by Lenny

I decided to dust off the posing trunks and try them on!

Incredible offseason Lenny. You've size on from head to to buddy! You're very lean and could jump into any show you want with 2 weeks notice.. You're that good Lenny.

**KevinCouch** · 03-10-2012, 10:03 PM

I just got on a high tech scale that my neighbor bought. It calculates your BF% too. I didn't see how it could compensate for my body mass but I gave it a try.
Well. according the the scale my bf% was 15.9%. Wayoff. My actual bf% is around 8% right now, maybe even a little lower. Just wandered if any of you have
stepped on these scales that measure BF too. If so, how did it read you?

**Hoss06** · 03-10-2012, 11:20 PM

Phil won the overall!!!

**Scoobysnacks** · 03-10-2012, 11:22 PM

Originally Posted by Hoss06

Phil won the overall!!!

yes he did, beat some good competitors doing it too. CONGRATS phil. Was a pleasure, one more buddy, three weeks.

**Scoobysnacks** · 03-10-2012, 11:23 PM

Originally Posted by Lenny

I decided to dust off the posing trunks and try them on!

WOW i have no clue how you stay this freakishly lean off-season. You are a water drop from stage ready.

**KevinCouch** · 03-10-2012, 11:34 PM

Originally Posted by Scoobysnacks

yes he did, beat some good competitors doing it too. CONGRATS phil. Was a pleasure, one more buddy, three weeks.

Phil deserved this one and he got it!!!! Congrats to him. He trainined hard and did everything Scooby asked him to do and he came out 1st place in his class and 1st place OVERALL!!!! Phil, I'm really pround of you buddy. You have come a long, long way this past year and you did it! Enjoy this win but you have more to win so stay tight my friend. You'll get that overall next time too.

**BigJD69** · 03-11-2012, 12:09 AM

Originally Posted by KevinCouch

JD, Thanks my friend! How's your training coming along. You started training again last week right? You doing any exercises for your shoulders at all or are you working around them for now?

I've been training for some time now I started dieting last Monday, was 221.6 this morning. My workouts are pretty crappy. The shoulder is holding me back it's starting to get on my nerves. You are looking FREAKISH as usual!

**BC123Jm** · 03-11-2012, 03:15 AM

Originally Posted by Hoss06

Phil won the overall!!!

i had no doubt. congrats bro. i saw the pics on your fb. fucking sick

**lastson** · 03-11-2012, 08:35 AM

Originally Posted by BC123Jm

i had no doubt. congrats bro. i saw the pics on your fb. fucking sick

No kidding, he looked like a freak... And to think he's just going to get better for the next one... Congrats Phil... Now let's see some more pics from the show....

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**Hoss06** · 03-11-2012, 09:54 AM

None the less fantastic job Prov!

**Provo82** · 03-12-2012, 10:04 AM

423187_977247551020_10903365_40960347_1069248390_n.jpg

Thank u so much for all the love and support guys. this is a crappy quality pic from my wifes cell phone w the overall trophy i paid the photographer to mail me some good pics so should have in like ten days he said

**Provo82** · 03-12-2012, 10:04 AM

would also like to thank Jason publicly on the forums as he really really helped me bring home this kickass win

**Scoobysnacks** · 03-12-2012, 03:35 PM

Originally Posted by Provo82

would also like to thank Jason publicly on the forums as he really really helped me bring home this kickass win

Thanks man, its been a long journey working together on this, but I always knew if you dialed in, youd be tough to beat in any show. I was right. 3 more weeks to crush the Mets.

**KevinCouch** · 03-12-2012, 04:19 PM

Today's update. My bodyweight is down again, now to 188. Very lean at this point (around 7-7.5%). Have added back in carbs to around 3K total cals per day. I have lost a little fullness (size) too. Gonna go back to 3 refeed meals per week. Here's my current breakdown of macros
CARBS: 400 grams 1600 cals
Protein: 250 grams 1000 cals
FAT: <40 grams 360 cals

My body needs carbs to keep my size and I don't want to increase them anymore so I will probably bump protein to 275-300 and add digestive enzymes so I can get it down properly. Also might add some fatty acids to increase the "good" fat. This will bring my total cals over 3200 per day at least just to keep the size on.

The other thing I added and this is probably the main reason my legs thinned out this week and BW dropped was I've added 3 days of cardio just on the treadmill uphill 10% incline. Nothing too taxing just 25 minutes each session EOD for over all heart and lung health. I don't like what the cardio is doing to my legs. Gonna make these food mods and continue the cardio for another week to see how I respond.

Legs have gotten "stringy" looking IMO.

**BC123Jm** · 03-12-2012, 07:25 PM

[QUOTE=KevinCouch;1632334]

Legs have gotten "stringy" looking IMO.

QUOTE]

yeah kev, they look like shoestrings. seek psychiatric help my friend.

**Lenny** · 03-12-2012, 07:58 PM

Thanks fella's. We all motivate each other, we all have are own goals, they all are relative to us. That is why each person on this thread has an angle, it is pretty damn cool to see all these posts...positive motivation to all that it can be done with consistency, effort, and work...then toss in balance and life, and we have ourselves bodybuilders who do this for a lifestyle, not only the stage.

To answer a couple of questions...4% offseason, nah I see this as 4% preseason...do we ever take "OFF"season in bodybuilding. It is not like we quit training, eating, and being us...we may deload a bit, but that to me is part of the recovery process and may eat some even more tasty food, but that is all part of the sanity process, lol. It is all about transition points and nothing drastic, progression points, etc.....You all get it, no need to say that to you all. Guys keep rocking it!

Kevin and Scoobs...I might just be a water drop from stage

I got the itch.

And by the way, CONGRATS to PROVO for the overall, him and scoobs make a hell of a team!!!!

**Hoss06** · 03-12-2012, 10:15 PM

[QUOTE=BC123Jm;1632421]

Originally Posted by KevinCouch

Legs have gotten "stringy" looking IMO.

QUOTE]

yeah kev, they look like shoestrings. seek psychiatric help my friend.

LOL!
Kev-that seperation is sick man!

**Hoss06** · 03-12-2012, 10:16 PM

Originally Posted by Lenny

Thanks fella's. We all motivate each other, we all have are own goals, they all are relative to us. That is why each person on this thread has an angle, it is pretty damn cool to see all these posts...positive motivation to all that it can be done with consistency, effort, and work...then toss in balance and life, and we have ourselves bodybuilders who do this for a lifestyle, not only the stage.

To answer a couple of questions...4% offseason, nah I see this as 4% preseason...do we ever take "OFF"season in bodybuilding. It is not like we quit training, eating, and being us...we may deload a bit, but that to me is part of the recovery process and may eat some even more tasty food, but that is all part of the sanity process, lol. It is all about transition points and nothing drastic, progression points, etc.....You all get it, no need to say that to you all. Guys keep rocking it!

Kevin and Scoobs...I might just be a water drop from stage

I got the itch.

And by the way, CONGRATS to PROVO for the overall, him and scoobs make a hell of a team!!!!

True that. There is no "off season" this is a lifestyle

**BigJD69** · 03-13-2012, 09:19 AM

Looking @ pics of Kevin, BC, Lenny Hoss etc def are motivating. You gotta have your shit together to post pics on this thread!

**Steve56** · 03-13-2012, 10:33 AM

Leg shot from last night...sorry if these pics are oversized guys posting from my iphone

**KevinCouch** · 03-13-2012, 10:57 AM

Originally Posted by Steve56

Leg shot from last night...sorry if these pics are oversized guys posting from my iphone

Steve, I'm seeing some separation coming in now. Also seeing vascularity peaking thru! You're keeping your quad size with your diet awesome job and keep it up looking forward to seeing what those wheels look like when you're shredded.

**Steve56** · 03-13-2012, 11:24 AM

Originally Posted by KevinCouch

Steve, I'm seeing some separation coming in now. Also seeing vascularity peaking thru! You're keeping your quad size with your diet awesome job and keep it up looking forward to seeing what those wheels look like when you're shredded.

Thanks Kevin..yeah i have kept my size for the most part while getting leaner and leaner every week.weekly re-feeds have def helped keep my fullness and keep the metabolism going