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  1. #1
    NOVICE FeelsGoodMan's Avatar
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    Default The Road To 2013 NPC Jr. Nationals

    This past weekend I qualified for national level shows by winning the Middleweight Novice and Middleweight Open classes at the 2012 NPC Kentucky Derby show. The whole experience was amazing and I'm even hungrier now to improve and see just how far I can take this. It has always been a dream of mine to compete at the Jr. Nationals, and now I have been given the opportunity to prepare for the show.

    I'll be working with Jason Theobald, since he's basically transformed me over the last 4-5 years we've been working together. I went from a skinny-fat 128 pounds to where I am today.

    Post-show I enjoyed some food like most do, but cut the shit after 24 hours. I had bagels and lox, an egg white omelette, 2 large DQ Blizzard shakes, a box of Chips Ahoy cookies, and sushi. Definitely gained water but I've kept cardio in and I actually hit the gym for some light arm training today (only 2 days post-show) so I know the water will come off. I'm back on plan and following a diet that I was using at about 2 weeks out. The macros are 275P/260C/40F. And yes, I was very lucky that I take well to carbs and I was also ready very early so we were able to ramp me up and I was eating those macros at about 2 weeks out.

    Cardio will be kept at 60 minutes of AM LI (low intensity) for now, and all I do is walk 3.5 MPH on the treadmill with the incline set to 5. I watch the news and gather my thoughts for the day. It's more so of a relaxation activity than a workout.

    Focus this offseason will be to bring up my arms, shoulders, and hamstrings. Jason and I believe that if I can improve those parts, I stand a good chance against the big boys on the national stage.

    Right now I don't know what weight class I'd compete in, we're just going to put on as much lean, quality weight as I can from now until I'll need to begin dieting. I have a little less than a full year, which is a decent period of time. I had 220-230 LBS as rough numbers in my head as to where I want to be by the end of my bulk, but if it's not lean it's not worth doing. We aren't chasing numbers. If I end up only at 200, so be it. But I have a feeling 220 will be achievable since I tend to stay very lean in the offseason (sub-12%). I'm pretty smart about what I put into my body and I have a love affair with the treadmill. After my first show back in 2010 I went from my Lightweight AM weigh-in of 148 LBS to 195 LBS morning weight in about 4 months' time.

    I think I've covered it all. I'll try and keep this log as up to date as possible (I work a finance job, so I'm in front of a computer all day) but I won't pressure myself to write every damn thing down if it's too much of a chore. I keep most things in my head anyway. If I happen to leave something out or if anyone has questions at any time, just ask.

    Here are a few current pictures of me - first two are from today with some of that water weight on me from eating junk. I also posted a few contest pics of me winning the Novice and the Open, and placing 2nd in the Novice Overall. Last set of pics are just prep progress pics taken at home so you guys can see me in normal, non-stage lighting.
    Last edited by FeelsGoodMan; 05-01-2012 at 09:22 PM.

  2. #2
    Team Provo Provo82's Avatar
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    congrats on your recent win will be following along here. excellent quad sweeep brother. wanna share a typical leg routine for us?

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    NOVICE FeelsGoodMan's Avatar
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    Quote Originally Posted by Provo82 View Post
    congrats on your recent win will be following along here. excellent quad sweeep brother. wanna share a typical leg routine for us?
    Thanks man. Legs are a bit of a genetic gift for me but I also train them very hard, and I enjoy training legs.

    A typical leg workout for me lasts about 2 hours and I always do it on the weekend days where I'm not pressed for time and have more energy. I start my workout off with what I call an "anchor lift" - either Back Squats or Conventional Deadlifts. I go through periods where I only squat as my anchor lift and periods where I do deadlifts only and not squat at all. I never put back squats and deadlifts in the same workout. I will however, front squat after doing deadlifts. After the anchor lift, I perform 2 "total leg" exercises before I begin alternating exercises between hams and quads and hit calves at the end. The reps get progressively higher too. Here's an example:

    Deadlift (Anchor Lift): 500 LBS x 5 sets of 5 reps

    Hack Squat (Total Leg): 405 LBS x 4 sets of 10 reps

    Leg Press (Total Leg): 600-800 LBS x 4 sets of 12 reps

    Now, I begin alternating quads and hams. This next portion of my leg workout is more for pump, hold, and squeeze. Really get those leg veins to pop and get the blood volume in there.

    Leg Extension: 120 LBS x 4 sets of 15 reps

    Lying Leg Curl: 120 LBS x 4 sets of 15 reps

    Dumbbell Split Squats: 50 LB DUMBBELLS IN EACH HAND x 2 sets of 20 reps

    Standing One-Leg Curl: 30 LBS x 2 sets of 20 reps

    Standing Calf Raise: 200 LBS x 4 sets of 10 reps

    Seated Calf Raise: 90 LBS x 4 sets of 20 reps

    15-30 min. of LI cardio (to loosen up) followed by stretching/foam rolling. Done. Toasted.
    Attached Images Attached Images

  4. #4
    RX MEMBER Steve56's Avatar
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    I remember you man from when you first started working with Jason....amazing progress brother!! You look great

  5. #5
    NOVICE FeelsGoodMan's Avatar
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    5/2/2012

    - 183 LBS AM weight

    I did 60 minutes of AM LI cardio today and trained chest/triceps at night. Diet was on point.

    For my workout, I did:

    Incline Bench: 5 sets of 5
    Flat DB Bench: 4 sets of 10
    DB Fly: 4 sets of 12
    Pec Deck Fly: 4 sets of 12
    Machine Dips: 3 sets of 10
    Overhead Rope Extensions: 3 sets of 10
    Rope Extensions: 3 sets of 12
    Tate Presses: 3 sets of 12

    It was a solid workout and the pumps were skin-splittingly insane. I got several double takes and looks in the gym from people who probably saw me last when I was depleted days away from my show. A few people who went to the show came up to me to give congrats, that made me feel good and it was very nice of them.

    I plan to train back/biceps tomorrow.

  6. #6
    Team Provo Provo82's Avatar
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    Quote Originally Posted by FeelsGoodMan View Post
    Thanks man. Legs are a bit of a genetic gift for me but I also train them very hard, and I enjoy training legs.

    A typical leg workout for me lasts about 2 hours and I always do it on the weekend days where I'm not pressed for time and have more energy. I start my workout off with what I call an "anchor lift" - either Back Squats or Conventional Deadlifts. I go through periods where I only squat as my anchor lift and periods where I do deadlifts only and not squat at all. I never put back squats and deadlifts in the same workout. I will however, front squat after doing deadlifts. After the anchor lift, I perform 2 "total leg" exercises before I begin alternating exercises between hams and quads and hit calves at the end. The reps get progressively higher too. Here's an example:

    Deadlift (Anchor Lift): 500 LBS x 5 sets of 5 reps

    Hack Squat (Total Leg): 405 LBS x 4 sets of 10 reps

    Leg Press (Total Leg): 600-800 LBS x 4 sets of 12 reps

    Now, I begin alternating quads and hams. This next portion of my leg workout is more for pump, hold, and squeeze. Really get those leg veins to pop and get the blood volume in there.

    Leg Extension: 120 LBS x 4 sets of 15 reps

    Lying Leg Curl: 120 LBS x 4 sets of 15 reps

    Dumbbell Split Squats: 50 LB DUMBBELLS IN EACH HAND x 2 sets of 20 reps

    Standing One-Leg Curl: 30 LBS x 2 sets of 20 reps

    Standing Calf Raise: 200 LBS x 4 sets of 10 reps

    Seated Calf Raise: 90 LBS x 4 sets of 20 reps

    15-30 min. of LI cardio (to loosen up) followed by stretching/foam rolling. Done. Toasted.
    very coool thanks brother

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    NOVICE FeelsGoodMan's Avatar
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    Jason bumped carbs up by 40g today. Here are my new macros: 275P/300C/40F.
    Last edited by FeelsGoodMan; 05-03-2012 at 01:44 PM.

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    OLYMPIAN data4's Avatar
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    Your cals will be through the roof in no time!!
    Strength and Nutrition Coach --- INOV8 Elite Performance


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    NOVICE FeelsGoodMan's Avatar
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    5/3/2012

    - 181 LBS AM Weight ...looks like the water is almost all off. I weighed in the high 170's a week out, so 181 is pretty close. I have a feeling that even with the macro bump I'll be 178-179 by Sunday.

    Did my usual 60 minutes of AM LI, hit my diet perfectly.

    Trained Back/Biceps tonight:

    50 pull ups
    DB Row: 4 sets of 12 reps
    Close Grip Pull Downs: 4 sets of 12 reps
    Machine Row: 4 sets of 12 reps
    DB Curls: 3 sets of 6-8 reps
    EZ Bar Curls: 3 sets of 10 reps
    Overhead Cable Curls: 3 sets of 15 reps

    I'm going to make it a point to start each back workout with 50 pull ups to widen my back. I will add weight to these when they become too easy. Today, I was able to complete 50 in 4 sets.

  10. #10
    NOVICE FeelsGoodMan's Avatar
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    Quote Originally Posted by data4 View Post
    Your cals will be through the roof in no time!!
    Oh I know, just gotta be patient and work with my metabolism/body right now. It's like feeding a fire...you don't want to overload it with a bunch of huge logs, but rather stroke it with smaller pieces, slowly feeding the metabolic flame so it turns into a blaze. Then you can toss in the weekly sushi, burgers, pizza, etc.

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    OLYMPIAN The Solution's Avatar
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    In for the ride!
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  12. #12
    RX MEMBER aznaro8's Avatar
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    I know a lot have mentioned you have come a long way since you started with Jason. How long have you been working with Jason and any old pics to throw up for comparisons?

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    NOVICE FeelsGoodMan's Avatar
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    Quote Originally Posted by aznaro8 View Post
    I know a lot have mentioned you have come a long way since you started with Jason. How long have you been working with Jason and any old pics to throw up for comparisons?
    Sure. Here's me back in 2008 when Jason and I first started talking - I was skinny fat and I had an eating disorder. It's been a long road.
    Last edited by FeelsGoodMan; 05-03-2012 at 09:51 PM.

  14. #14
    RX MEMBER aznaro8's Avatar
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    I wouldn't say you were a "skinny fat kid". You were decent shape and still better then the majority of the general public. I agree with everyone though, you have definitely made some huge strides since 2008! Keep killing it!

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    NOVICE FeelsGoodMan's Avatar
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    Quote Originally Posted by aznaro8 View Post
    I wouldn't say you were a "skinny fat kid". You were decent shape and still better then the majority of the general public. I agree with everyone though, you have definitely made some huge strides since 2008! Keep killing it!
    You aren't the first person who has said that. It's funny, whenever I show people these "before" pictures I always expect people to be like, "oh my god you looked so terrible!" but nobody has ever said that. They always say what you just said - that I was in decent shape and looked better than most people lol...

    Maybe I'm just a very harsh self-critic. I'm never happy with myself. It keeps me working and pushing I guess. It can be a double-edged sword though at times.

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    5/4/2012

    I fell off the wagon last night and gave into my girlfriend's baking skills. She made 18 little banana nut muffins and I ate 6 of those fuckers! They were fairly healthy but regardless, they are not on my meal plan. Up a few pounds this morning at 183 LBS. It's OK though, that's why I keep cardio in during the offseason. I'm insured and fully covered from mayhem...

    Speaking of cardio, I'm only doing cardio today (I'm actually walking on the treadmill as I type) and I'll be back in the gym tomorrow for legs.
    Last edited by FeelsGoodMan; 05-04-2012 at 07:00 AM.

  17. #17
    NOVICE FeelsGoodMan's Avatar
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    5/5/2012

    AM Weight
    181 LBS

    Current Macros
    275P/350C/40F - Training
    275P/350C/40F - Non Training

    Cardio
    60-90 min.

    Summary
    Ended up doing shoulders last night and I hit legs today as planned. Both solid workouts. I military pressed 75 LB dumbbells for 4 sets of 10, which is a good sign that my strength is coming back. Highlights from today's leg workout include hack squatting 495 x 4 sets of 12 and leg pressing 16 plates total for a few sets - the thing was loaded. I did all of this AFTER deadlifts (took it easy with 405 only today) and I still had all my pump and squeeze stuff after. I was toasted after...lol.

    I took some pictures post-workout as well, to assess my condition 1 week after the show. Still pretty lean. I'm definitely not as dry but being dry was only a temporary thing. My coach upped my carbs again by 50 grams so my new macros are 275P/350C/40F on training days and we just drop 50g of carbs on non-training so it's just 300g total.

    That's it for now. Gonna go enjoy Derby weekend. Might have a meal out tonight, but I'll keep it clean - lean meat, veggie, clean carb.
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    Last edited by FeelsGoodMan; 05-05-2012 at 01:28 PM.

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    OLYMPIAN data4's Avatar
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    Things seem to be rolling right along and you look really good. Keep it up Jeff.
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  19. #19
    NOVICE FeelsGoodMan's Avatar
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    Quote Originally Posted by data4 View Post
    Things seem to be rolling right along and you look really good. Keep it up Jeff.
    Thanks man! Next week I'm going to tighten things up for sure. This first week post-show has been spotty at best. Last Sunday (the day right after the show) was a complete shit fest. Tuesday I was on plan for 5 meals but had sushi for my 6th. Then Thursday I ate a half-dozen of my girlfriend's home made banana nut muffins. Today I had 2 meals per plan and my girl and I just finished a fairly large dinner at this fancy Italian place, followed by frozen yogurt. So really, this week I was only on plan 100% for 3 days...lol...

    I know what I can get away with though and I know there's a limit to my luck, so to speak, so I've just accepted the fact that the first week was rocky and that's fine but next week I gotta bring it in...41 out of 42 meals per week must be perfect. I know I can do it. I think I just needed a full week to cut loose. I haven't taken a break from cardio and lifting though, so it all evens out I think. Hopefully not too much damage has been done (judging from my recent pictures).
    Last edited by FeelsGoodMan; 05-05-2012 at 08:37 PM.

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    OLYMPIAN data4's Avatar
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    Quote Originally Posted by FeelsGoodMan View Post
    Thanks man! Next week I'm going to tighten things up for sure. This first week post-show has been spotty at best. Last Sunday (the day right after the show) was a complete shit fest. Tuesday I was on plan for 5 meals but had sushi for my 6th. Then Thursday I ate a half-dozen of my girlfriend's home made banana nut muffins. Today I had 2 meals per plan and my girl and I just finished a fairly large dinner at this fancy Italian place, followed by frozen yogurt. So really, this week I was only on plan 100% for 3 days...lol...



    I know what I can get away with though and I know there's a limit to my luck, so to speak, so I've just accepted the fact that the first week was rocky and that's fine but next week I gotta bring it in...41 out of 42 meals per week must be perfect. I know I can do it. I think I just needed a full week to cut loose. I haven't taken a break from cardio and lifting though, so it all evens out I think. Hopefully not too much damage has been done (judging from my recent pictures).
    Ya def need to get on plan asap! Gotta take advantage of the rebound
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    NOVICE FeelsGoodMan's Avatar
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    5/6/2012

    AM Weight
    184 LBS

    Macros
    275P/300C/40F

    Cardio
    90 min. AM LI

    Workout
    INCLINE BB BENCH: 225 x 7, 5, 5, 4, 4
    FLAT DB BENCH: 90 x 10, 10, 10, 10
    DB FLY: 50 12, 12, 12, 12
    PEC DECK: 130 x 12, 12, 11, 9
    CLOSE GRIP BENCH: 155 x 10, 10, 165 x 10, 175 x 10
    WIDE GRIP BB CURL: 95 x 10, 10, 10, 10
    OVERHEAD ROPE EXTENSION: 65 x 12, 12, 12
    DB CURL: 30 x 12, 40 x 12, 12
    MACHINE DIP: 180 x 12, 200 x 12, 12
    MACHINE CURL: 70 x 12, 75 x 12, 12
    OVERHEAD DB EXTENSION: 25 x 15, 15, 15
    INCLINE BENCH CONCENTRATION CURL: 30 x 15, 15, 15

    Notes
    I had my "last hurrah" so to speak yesterday evening, throwing down some good Italian food and frozen yogurt with my girl, bringing a weeks' worth of fun eating to an end. It was a rocky first week, but that's to be expected post-show. Now I'm good to go and in a clear mindset to make this offseason as productive and clean as possible. I did extra cardio in the morning and dropped 50 carbs (down to 300). Usually they are 350 on training and 300 on non-training, but since I was pretty loaded from my cheat meal, I didn't think I would need 350g. Workout today was awesome. Took nearly 2 hours but I was a freight train through the whole thing. I love lifting on the weekends because I don't have to worry about time or work commitments.

    Here's my diet for today:

    photo-1.jpg

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    NOVICE FeelsGoodMan's Avatar
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    5/7/2012

    AM Weight
    179.6 LBS

    Macros
    275P/300C/40F

    Cardio
    60 min. AM LI

    Workout
    OFF TODAY.

    Notes
    I think I've dropped most of the water from all my eating, looked pretty damn lean this morning. Once weight stabilizes, I can really start to grow. I think I may drop another 1-2 LBS given that my metabolism is raging right now and I'm keeping cardio in. No worries though, I can always just eat more.

    Gonna eat clean and on plan all week and have a cheat meal this Friday or Saturday. Jason said I get one "shit show" meal a week, and other times if I choose to dine out just estimate macros and make good choices. Works for me. Love the freedom of being in the offseason.

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    OLYMPIAN The Solution's Avatar
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    Lmao at jason calling the cheat meal "Shit Show" me and you sure know how to pack away the cheat meals eh Jeff? Lets keep it clean this week and see what the scale does. Good work.
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    RX MEMBER Steve56's Avatar
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    Quote Originally Posted by The Solution View Post
    Lmao at jason calling the cheat meal "Shit Show" me and you sure know how to pack away the cheat meals eh Jeff? Lets keep it clean this week and see what the scale does. Good work.
    Lol i got that term from J and use it all the time now haha

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    NOVICE FeelsGoodMan's Avatar
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    Quote Originally Posted by The Solution View Post
    Lmao at jason calling the cheat meal "Shit Show" me and you sure know how to pack away the cheat meals eh Jeff? Lets keep it clean this week and see what the scale does. Good work.
    Hey Bob, I'm going to try your cheesecake recipe tonight!

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    Quote Originally Posted by FeelsGoodMan View Post
    Hey Bob, I'm going to try your cheesecake recipe tonight!
    Few pointers
    - Make sure you have a spring form pan
    - Beat cream cheese first (bring to room temperature)
    - Mix dry in after you beat cream cheese (beat again and scrape sides with spatula)
    - Add in Greek Yogurt/Cottage Cheese Next (scrape sides)
    - Add in eggs 1 at a time (and mix on a slow speed)

    helps keep moisture in

    Spray the springform with cooking spray and bake

    here is my video on it:



    http://www.youtube.com/watch?v=jQ4XiBUc3PU


    I eat this at least 2x a week on prep! So macro friendly.
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    Quote Originally Posted by The Solution View Post
    Few pointers
    - Make sure you have a spring form pan
    - Beat cream cheese first (bring to room temperature)
    - Mix dry in after you beat cream cheese (beat again and scrape sides with spatula)
    - Add in Greek Yogurt/Cottage Cheese Next (scrape sides)
    - Add in eggs 1 at a time (and mix on a slow speed)

    helps keep moisture in

    Spray the springform with cooking spray and bake

    here is my video on it:



    http://www.youtube.com/watch?v=jQ4XiBUc3PU


    I eat this at least 2x a week on prep! So macro friendly.
    I just threw everything into a blender. Boom. Done. it's cooling now as I type. Should be good to go tomorrow, might have a slice for Meal 1.

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    NOVICE FeelsGoodMan's Avatar
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    I'm so excited I wanted to post this right away - I got another macro bump so now I'm up to 310P/400C/60F on training days and 310P/350C/60F on non-training days. Getting my grow on now bishes.

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    RX MEMBER Steve56's Avatar
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    Quote Originally Posted by FeelsGoodMan View Post
    I'm so excited I wanted to post this right away - I got another macro bump so now I'm up to 310P/400C/60F on training days and 310P/350C/60F on non-training days. Getting my grow on now bishes.
    Looking like a bad ass diet!!

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    OLYMPIAN The Solution's Avatar
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    Wont come out as great just throwing everything into a blender, but hope it came out ok!

    Next time try the steps above and see how different it comes out. I like to throw whatever I am going to eat in the freezer for 20-30 minutes before eating to make it thicker. Comes out like a brick! haha
    Last edited by The Solution; 05-08-2012 at 12:12 PM.
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    5/8/2012

    AM Weight
    179.8 LBS

    Macros
    310P/400C/60F

    Cardio
    60 min. AM LI
    30 min. PWO LI

    Workout
    DB MILITARY PRESS: 45 x 12, 65 x 10, 80 x 4, 75 x 6, 6, 5
    DB LATERALS: 30 x 12, 12, 12, 12
    BB MILITARY PRESS: 120 x 8, 125 x 8, 8, 8
    UPRIGHT ROW: 95 x 10, 10, 10, 10
    MACHINE PRESS: 120 x 12, 10, 100 x 12, 12

    LYING LEG CURL: 100 x 12, 110 x 12, 120 x 8 + 100 x 4, 100 x 12
    HAM FLEXOR MACHINE: 25 x 12pl, 12pl, 12pl, 12pl (pl = per leg)
    STIFF LEG DEAD LIFT: 135 x 12, 12, 12, 12

    STANDING CALF RAISE: 215 x 12, 12, 12, 235 x 11
    CALF EXTENSION: 100 x 15, 15, 15, 15

    Notes
    Reported a new low morning weight to Jason and he made a macro adjustment on the fly. I'm up to 310P/400C/60F on training days now and on off days I drop to 350C, keeping protein and fats same.

    Workout tonight was great - this is a new split I'm trying out, one that hits hams 2x per week and arms 2x per week. Tonight I was just trying to feel things out and figure out my rep ranges, etc. For hams I just focused on stretch and contraction.

    I've been hitting my diet perfectly this week. Loving the IIFYM approach, but I don't bastardize it and eat junk all day. Healthy foods, lots of variety for the most part and every now and then I'll toss in Pop Tarts, Reese's Cups and Lucky Charms.

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    OLYMPIAN The Solution's Avatar
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    Quote Originally Posted by FeelsGoodMan View Post
    Loving the IIFYM approach, Healthy foods, lots of variety for the most part and every now and then I'll toss in Pop Tarts, Reese's Cups and Lucky Charms.
    That is exactly what IIFYM stands for. Priority on whole foods and with some remaining calories fitting in different foods once you reach protein, fat, and fiber minimum's. People blow it out of context to the extreme with all your carbs from twinkies and sugar.

    Some people do not understand "Moderation"

    good stuff here Jeff. How the cheesecake come out?
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    Quote Originally Posted by The Solution View Post
    That is exactly what IIFYM stands for. Priority on whole foods and with some remaining calories fitting in different foods once you reach protein, fat, and fiber minimum's. People blow it out of context to the extreme with all your carbs from twinkies and sugar.

    Some people do not understand "Moderation"

    good stuff here Jeff. How the cheesecake come out?
    I think I put too much cinnamon in it. It was overwhelming and sort of ruined it...

    The texture and consistency was perfect though. I may add a bit more milk next time and/or use a lower temp or shorter baking time since the edges were a little bit too browned for my liking. Either way, not bad for a first pass, especially for a guy who doesn't normally bake...lol.

    And yes, I hear ya on the IIFYM thing. I think people get the wrong idea because they see pictures of junk posted on the forums and go home thinking, "oh my god, this guy eats Pop Tarts all day long for his carbs"...but that's just 1 meal, out of the many during a given week which are probably composed of cleaner, slower burning carbs like sweet potato, brown rice, oats, etc. Good shit dude.

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    Quote Originally Posted by FeelsGoodMan View Post
    I think I put too much cinnamon in it. It was overwhelming and sort of ruined it...

    The texture and consistency was perfect though. I may add a bit more milk next time and/or use a lower temp or shorter baking time since the edges were a little bit too browned for my liking. Either way, not bad for a first pass, especially for a guy who doesn't normally bake...lol.

    And yes, I hear ya on the IIFYM thing. I think people get the wrong idea because they see pictures of junk posted on the forums and go home thinking, "oh my god, this guy eats Pop Tarts all day long for his carbs"...but that's just 1 meal, out of the many during a given week which are probably composed of cleaner, slower burning carbs like sweet potato, brown rice, oats, etc. Good shit dude.
    Baking is all about trial and error. Thats why you bake on 325 for 30 minutes and then 200 for 50, you may not need the full 50 because as you said the outside got hard and it was compeltly done in the middle, so you could tell that you will not need as much time with your recipe.

    BINGO on the 1 meal, so what you had 35g of carbs from a poptart, but you eat 300, so where are the other 265 coing from? Potatoes, Oats, Fruits, Veggies etc.

    So what i sprinkle 20g of carbs of cereal on top of my oats, but oh noez the other 180 i am eating come from good whole food sources. Guess I am going to hell and my contest prep is out the door now eh ?

    Moderation FTW!!!
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    5/9/2012

    AM Weight
    183.6 LBS

    Macros
    310P/400C/60F

    Cardio
    60 min. AM LI

    Workout
    INCLINE BB BENCH: 185 x 10, 195 x 10, 205 x 10, 225 x 6
    FLAT DB BENCH: 90 x 10, 10, 10, 9
    VERTICAL CHEST PRESS: 175 x 12, 12, 190 x 10
    DB FLY: 50 x 12, 12, 12
    PEC DECK: 100 x 12, 12, 12

    (SKIPPED TRICEPS DUE TO ELBOW PAIN IN RIGHT ARM...)

    Notes
    This would have been a great workout (well, the chest portion of it was awesome) if my right elbow wasn't bothering me. I don't think I strained or pulled anything. It just hurt like hell to bend/flex the arm, so it made pressing difficult and doing triceps was just out of the question. I popped some ibuprofen and I'll make up my tricep workout on Friday. I went easy on the weights today for chest. Don't want to push the envelope just yet. My previous best for incline bench was 245 for 4 sets of 10, so I have a little time before I get back there.

    Tomorrow is an off day, going to a baseball game with my girl. Might enjoy a meal out, but maybe not, see how I feel. Lately I've been hitting a really good stride in terms of diet, with a renewed focus and drive for being meticulous. It feels good when you are in control of your body. Flip a switch, and it lights up baby.
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    Last edited by FeelsGoodMan; 05-09-2012 at 08:38 PM.

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    5/10/2012

    AM Weight
    182.4 LBS

    Macros
    310P/350C/60F

    Cardio
    60 min. AM LI

    Workout
    OFF TODAY.

    Notes
    Scheduled day off today, woke up looking pretty damn dry and lean. Dropped a pound from yesterday. Been a pretty busy day at work so far but I have a Louisville Bats game to look forward to tonight, so that should be fun. I'm bringing my planned meals for the day to the game, but I may drop them for something tastier if the offerings appeal to my senses. My Meal 5 is 2 MET-RX 100g protein bars today, so they are easy to pack and easy to drop out and save for another time if I choose to eat something during or after the game.

    Tricep is much better today, I should be able to hit back and arms tomorrow night, then legs on Saturday.

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    Sorry to hear about your tennis elbow brotha Keep plugging away!!!

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    Quote Originally Posted by q_nizzle View Post
    Sorry to hear about your tennis elbow brotha Keep plugging away!!!
    Yeah must have whacked it on the night stand in my sleep or something. Can't think of anything else I did to hurt it??? LOL.

    God damn it, I just noticed my picture posted above is sideways.

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    ^^^Yea, at first glance I thought you were planking while doing a side chest LOL.

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    5/13/2012

    Just wanted to post some full body shots wearing trunks to assess my condition again, this time 2 weeks post show. The rebound is going very well so far, here I am at 181.8 LBS...
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    Are you flexing your hams in your side chest? If you are, don't. Try just squeezing your glutes, but not your hams. It's hard initially but it helps to create more of that "drop". Filling out very nicely man!

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    Quote Originally Posted by aznaro8 View Post
    Are you flexing your hams in your side chest? If you are, don't. Try just squeezing your glutes, but not your hams. It's hard initially but it helps to create more of that "drop". Filling out very nicely man!
    Hmm, interesting. I've never heard this before. I'll give it a try next time.

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    Look in the mirror when you do it, when you flex it flattens out the hams, but when you don't it hangs there more. So flex calves, quads, glutes, but not hams. Pushing Hams with knee will help pop it too. Just a way that may present your hams better.

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    5/14/2012

    I weighed 180.2 LBS today. Down a bit so Jason gave me a macro bump so now I'm up to 310P/420C/80F on Training Days and 310/370/80 on my Non-Training Days.

    Yesterday I began a new routine with chest and arms. Highlights included db pressing 110's for 6 reps and bb curling 115 for 8 reps.

    Metabolism is going nuts right now.

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    Decided to have a "shit show" cheat last night which consisted of:

    - 4 MET-RX Big 100 Super Cookie Crunch protein bars
    - 1 box of Annie's Chocolate Bunnies
    - 4 Resse's PB Cups
    - 2 pints of Artic Zero ice cream

    I was just craving chocolate...lol. Woke up today and barely gained 1 pound. I just looked full and vascular. It's great to have a fast metabolism...

    181.6 LBS today. I was 180.2 yesterday. And I didn't even workout yesterday. Where did all the food go? lol..
    Last edited by FeelsGoodMan; 05-15-2012 at 09:43 AM.

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