The Road To 2013 NPC Jr. Nationals

[FeelsGoodMan]

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.

[The Solution]

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?

[FeelsGoodMan]

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.

[The Solution]

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!!!

[FeelsGoodMan]

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.

[FeelsGoodMan]

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.

[q_nizzle]

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

[FeelsGoodMan]

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.

[q_nizzle]

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

[FeelsGoodMan]

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...

[aznaro8]

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!

[FeelsGoodMan]

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.

[aznaro8]

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.

[FeelsGoodMan]

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.

[FeelsGoodMan]

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..