Delt King: Road to the 2010 Nationals

[Delt King]

Hey guys, just thought i'd start a log as many of my clients have in the past several months.
About 11 weeks out from Nationals now, started dieting at 20 weeks out at 220ish. Weighed in this morning @ 194.8lbs I'm not sure exactly at what weight i'll end up with. Last summer when i won the light-middle weight class at the provincials i was 175.5lbs but really had to squeeze into that class so i imagine with my offseason i should be a full middleweight this time. Looking to bring a whole new level of conditioning this time around.
This pic was taken this weekend with BigTavi8 and Korilon as they successfully competed at the Mississauga show. I'll update with new pics as i progress. Thanks for following along

[natenator]

sweet! Looking forward to this one bud!

git'r'dun

[ironwill]

Im subscribed.....This will be a great log!!!Good luck DK......Is it in September ??

[_Z_]

this will be a good'r

[MuSuLPhReAk]

Nice!! Looks like I'll be making a new profile soon :)

[Dragon1911]

Im in for this one.
Kill it DK

[Andre Gregoire]

Nice I will be following along. How many weeks out? How tall are you?

[laslo101]

this guy is an amzing coach can't wait to see how he transforms himself!

[btufts]

i'm excited for this

[bigtavi8]

Ive already been training with ya for the first par tof the prep so lets keep it going and motivate each other to kick some ass. Your condition thus far is amazing considering how many weeks ya have and i say by my provincials show you will be close to ready. I cant wait to see what the coach does on stage this year. No doubt going to be an excellent road to the nationals with me and Korillon dieting at the same time motivating you to stay on track.

[Mr Ontario]

going to keep the hair spike thing in the middle going? :)

[Delt King]

going to keep the hair spike thing in the middle going? :)

Ha ha no i've got to do something different this year with the hair.

Oh and to everybody else, thanks so much for the support, you guys are like my second family...my weird anonymous online family lol.

[natenator]

I know where you train and what you look like. May not stay anonymous for long... HAHA

[Mr Ontario]

What no preview as to what the hair may look like...or I guess we have to wait and see :)


Ha ha no i've got to do something different this year with the hair.

Oh and to everybody else, thanks so much for the support, you guys are like my second family...my weird anonymous online family lol.

[countrychic]

Goodluck with your journey DK!

[Request]

Awesome... I was hoping that you would make a thread for your nationals this year.

Cant wait to see the finished product!

[Canadian Protein.com]

Look out Canada! ;)

[whiteknight]

Cool... will be following along

[Big D]

nice, i'll tag along.

[CMoney]

Coolio! Have fun.

[BMac]

sweet dude, i'll be keepin an eye on this

[ubcpower]

Subscribed

[Bojangles31]

^^^^ What he said

[Delt King]

Had a great Delt workout with BigTav yesterday and doing some killer legs this morning. Feeling skinny. I hate how my mind plays tricks on me.

[bigtavi8]

HOLY SHIT your up early. You werent kidding when ya sed it was ok to call ya early for a workout! LOL your determined man ill give ya that. And i dont think my delts have been as pumped as last night in months. Ready to crush legs this morning for sure.

[ubcpower]

any chance you're able to post some of your workouts Delt King? or give us a rough idea of your diet strategy going in to the show?

[Delt King]

any chance you're able to post some of your workouts Delt King? or give us a rough idea of your diet strategy going in to the show?

Been dieting 9 weeks already and as you know things are never the same as day 1 because it all depends on your results week to week and day to day. I'll tell you now that i'm running 5 days low carb (not Keto) and 2 days very high carbs. Weight fluctuates greatly after the carb days but i find myself now getting leaner and leaner without dropping much bodyweight. I've been as low as 192 but today at 196 i look much better and my waist is down to 32 from 37 when i started dieting.
I'll post some workouts this week...not really strong anymore compared to offseason but you'll get the idea regardless.
I actually started doing cardio this prep which is the first time since 2007, so that's also different, i don't think i really need it but it keeps me away from the kitchen opening the fridge and pantry 100 times per day looking at all the food i can't eat lol.

[natenator]

it keeps me away from the kitchen opening the fridge and pantry 100 times per day looking at all the food i can't eat lol.

I am glad I am not the only one who does this. I live by myself so the only food in the house is what I am allowed to eat but I STILL will open the fridge to see if there's anything in there that looks appealing or the cupboards to see what might have magically landed in there.

[bigtavi8]

I live with the parentals so when i open the fridge/cupboards im smacked in the face by PB, choclates, carbs, cakes,etc. It is tough for sure but its like when you drive by fast food you gotta put on the blinders.

[natenator]

I live with the parentals so when i open the fridge/cupboards im smacked in the face by PB, choclates, carbs, cakes,etc. It is tough for sure but its like when you drive by fast food you gotta put on the blinders.
I am not driving by mcdicks at 3am when I am starved out of my mind and have been not be able to sleep because visions of food are dancing in my head! lol

[steve_d]

This is why I like nighttime cardio. It takes another hour of temptations away. By the time 8 oclock rolls around, the day is done for me. an hour of cardio, and a little post cardio protein, and off to bed.

The funny part is, there is hardly anything in our house to be tempted by. Even the healthy foods get in the way now...I could eat far too much chicken / protein powder, etc if I didn't stop myself.

[ironwill]

I live with the parentals so when i open the fridge/cupboards im smacked in the face by PB, choclates, carbs, cakes,etc. It is tough for sure but its like when you drive by fast food you gotta put on the blinders.

I actually enjoy walking around the dessert sections of safeway etc when i am dieting.....Its enjoyable for me.....
CC would be getting the salads, and chicken etc while shopping, then she would come and pry me away from dessert sections....lol

[Delt King]

So hit chest last night with a buddy of mine.

Flat bench 135 X 15 (light warmup)
225 x 10 (subfailure)
295 x 7 (to positive failure)

Inclined DB 105 x 10
105 X 10

Hammer inclined press 2 plates per side X 10
2 plates per side x 10

Pec deck and cable crossovers 2 sets each x 10 reps squeezing and flexing hard on every rep.

I usually do 2 sets of everything after warming up. First set in the 10 range and second set in the 5 range. But i tend to change things often depending on how i feel. The weights used above is much lower than my offseason weights, Being low carb kills my strength and zaps my endurance so i just push things as hard as i can. Back tonight with BigTavi8.

85% of me is in now. lower abs, lower back and glutes last areas to dice up. less than 10 lbs and 10.5weeks to go. Can't wait.

[Delt King]

Back workout went well today, keeping form 100% perfect now. Nothing past positive failure on any bodypart anymore, too risky injury wise.

I keep thinking i'm very lean till i pose next to BigTav then realize i'm not even close yet. Thanks buddy. :D

[Big D]

positive failure ??
subfailure ???

[natenator]

positive failure ??
subfailure ???
positive failure - can't push another rep. No forced reps, negatives, etc.

[Big D]

thanks :)

[GYMBRAT]

now how the fak did I miss this! I'm on it!

ROCK ON DK

[Delt King]

Really nailed delts last night...the only bodypart that i go high volume with. Started with Presses
then on to DB upright rows,
Seated DB laterals,
leaning single arm DB laterals,
cable laterals,
then finished up with reverse crossovers
and reverse pec deck.
We did traps with back the day before so that was already done. Left medial delt was cramping while I was on the recumbent bike, then my vastus medialis cramped, yikes.
Otherwise feeling like a million bucks with ten weeks to go. Conditioning is very similar to what i looked like 10 weeks out last year so i'm happy. I'll take a pic this weekend to post up.

[Delt King]

66 days and counting down

Had an aweful fall apart weekend. Sunday was a write off...2 pizzas and an entire pie, bread, etc. etc.

Monday was spot on perfect until late night and then WTF i fell apart again and carb loaded like mad. :(

Today is a new day, training is going good, cardio is rocking and thankfully even with all the extra carbs my weight only went up to 194...still no more excuses. Time to take this stuff seriously!!!

Just wanted to let all my clients know that even the guru falls off the boat once in a while, but you just have to get back on as quickly as possible and don't let it ruin your mental game.

Starting "fat burners" this week, should push things to another level.

[natenator]

LOL

Nice to see you being honest with people here and not letting them think this is a walk in the park.

I hate cheat meals when dieting. I am fine if I don't get the taste of loveliness in my mouth but once I do it's a HARD FIGHT to keep myself away :(

I am going for hypnosis I think. I'll hypnotize the bad food outta my brain lol

[Delt King]

Hypnosis hmmm might have to try that lol...Dieting turns me into an addict--------------------a FOOD addict.

[ironwill]

Good stuff DK.....Im lucky when dieting, i work out where there is no restaurants etc, when im at work, there is no temptations, just what i have in my lunches i packed that morning...When doing a refeed/cheat, i was doing it saturdays, but had to move to sundays becuse we would eat a lot of shit saturday, and couildnt turn it off on Sunday....Then switched to Sundays, and back to work Mondays, i called them carb rehab Mondays, after a day or 2 i was fine and cravings subsided while back at work.......We also live out of town, and nothing was in the house evil food wise, so to get some crap we would have to go out of our way and go into town to get it...
look forward to progress pics..

[Delt King]

Goes real well with the body dysmorphia my wife says i have lmao

[natenator]

We ALLLLLL have it.

[Andre Gregoire]

It's nice to see a guy, a prep guy nonetheless admit to cheating on his diet. We all have done it I am sure. Contest prep isn't easy.

I really like doing a keto or low carbs 6 days per week and one big carb refeed day that incudes 1-2 cheat meals at first and as the show gets closer the refeeds get cleaner.

Ironwill, thanks for the tip of doing the refeeds on Sunday's, I also have that problem of shutting down the refeed on Sunday's. I guess that's why Ken "Skip" Hill has is guys do them on Sunday's.

Nate: Sick calves!

[Delt King]

It's funny in 06 when i dieted down pasta was the thing i craved the most and cheated with,
07 it was cheesecake, muffins and donuts,
09 it was cookies and pie,
2010 this year the cravings are mainly pizza

It's weird how they change over time.

[laslo101]

its ok bro your human but getting back to it is the best way i find.. what helped me is if i want something don't have it. go do your cardio and if it still seems worth it then ok i guess but after an hour of boring ass cardio it never was for me lol... and ice cream is my big one and before dieting i never wanted it really. so it definitely does change

[natenator]

and ice cream is my big one and before dieting i never wanted it really. so it definitely does change


It's because you knew you could have it whereas with dieting you know (mentally) you're not supposed it.

The mind is a powerful tool we always crave the things that we cannot have (women come to mind as a powerful example lol)

[GYMBRAT]

your still the man DK!!!

[laslo101]

haha true makes sense especially with that example nate. well it sucks though either way. and yea you are still the man but may look to hire someone with more will power next time:P haha jp

[japh]

Yeah, my cravings change week to week. I'll actually make a list of my cravings during the week so I can satisfy every one of them on my refeed day. Its a total relapse for sure! Kitchen is a mess at the end of the day. lol The next day is basically 50 carbs to start the week then back to 100 the next day.

[Delt King]

64 days and counting down.

Weight is down from the cheat and dropped below original weight. Sitting at 191 this morning (4 lbs off my class now).

Feeling good and skinny. Must be doing something right.

[ksbga]

You're already READY. Go get em coach!

[Delt King]

Ok so i'm throwing some pics up at 9 weeks out. Man crappy camera, i gotta get a better one or learn how to use this one properly lol

[marino]

You look frigging solid DK

[natenator]

wicked top taper!

furry bastard eh lol

[Dragon1911]

Definitely looking good.
The V taper is sick

[japh]

Yeah that taper definately definately gives a better overall look more than any other one thing I'd say.

Whats your waist measuring if you don't mind me asking DK?

[Delt King]

Yeah that taper definately definately gives a better overall look more than any other one thing I'd say.

Whats your waist measuring if you don't mind me asking DK?

32 inches today around the belly button...should come down another 1 to 1.5 inches by showtime.

[Delt King]

wicked top taper!

furry bastard eh lol

LOL no kidding, i always tell people i'm half bear and half bodybuilder.
I actually have to pay my 6 year old to shave my back.

[natenator]

LOL no kidding, i always tell people i'm half bear and half bodybuilder.
I actually have to pay my 6 year old to shave my back.
thats ok. I'm worse :(

a 6 year old eh? I may have to look into one of those lol

[Delt King]

You gotta watch those child labour laws... his union said it was ok lol

[japh]

Thanks DK. I woulda guessed 30 so thats a good thing. Another inch and a half will look sick! Its gonna look like you have a 28 inch waist.

Your child may suffer from post traumatic stress disorder later on in life just so you know. lol

[laslo101]

lats look crazy huge !!! keep it up boss

[Andre Gregoire]

Tiny waist, I am jealous! Looking great, keep it up.

[bigtavi8]

Sick pics DK! Of all the BB ive seen your lat width is beyond anything ive ever seen with BB at any level. It just unbelievable the amount you can pop those things out. Its like your lat width is 2x your waist! I dont remember seeing a pic of your legs back there they are completly diced already and showing every cut. Your killing this prep man and im with ya on it. When im done this show im gonna bust ur ass instead of you busting mine! Not like you need it but ill try anyways.

[Delt King]

Had a planned refeed last night, but weight dropped still. WTF! Oh well back to the plan.

[natenator]

Had a planned refeed last night, but weight dropped still. WTF! Oh well back to the plan.
I hate you.

[ksbga]

How hilarious your waist is 9" smaller than mine coach! Body fat sucks. LOL
You look awesome. Way to lead the team by example. Look out Saskatoon, here come's the Bear... :)

[Delt King]

Ok so today 189.6 and starting to really see major changes. i figure another five lbs at least to contest condition. This might take a while though because i need to refeed again very soon and fill out these poor flat muscles. Strength is really starting to plummet this week. going to take fri-sat-sun off weights and cardio and try to recover as i feel overtrained. This Saturday i'll be at the provincials in London with BigTavi8 and Korilon as they're representing CMT in the middleweights and lightheavies. Anybody from CBB make sure to say hi no matter how grumpy we all look. lol.:o

[natenator]

dude that is a brutally long time to hold condition for. 5lbs is not much at all.

Good luck with that. I'd go postal lol

[Delt King]

WOW what a weekend, i'm still trying to recover, i'm just so exhausted still. Was up in london for the Ontario Provincials with my clients and competitiors BigTavi8 and Korilon. I've said it before but again the level of bodybuilding at this show was beyond compare. There were freaky bodybuilders in so many classes and sometimes multiple freaks in the same class. BigTav took fifth in the lightheavies earning his National level status. Korilon got into the best shape of his life IMO and represented well (this off season though it's time to put on some serious muscle)

I cheated on my diet for 48 hours straight eating evreykind of fast food known to man...and i'm up about 4 lbs. Back on the plan today and hitting chest tonight.

[laslo101]

up 4 lbs ? i eat bowl of cherios and gain that lol lucky guy.. but keep pushing bro

[natenator]

you must have been seriously depleted for these cheat meals to only gain that much.

Like laslo... I gain 4lbs just looking at cheerios! I've looked at a lot of cheerios this winter. LOL

[L3]

I've looked at a lot of cheerios this winter. LOL

LOL

[Delt King]

Ok guys 44 days remaining till showtime...and i've been struggling a bit, i haven't gone backwards but i also haven't progressed in about 2 weeks. My diet has been too relaxed so i vow now to tighten things up. Tomorrow diet will be perfect (no more little of this little of that bullcrap anymore) cardio will be upped to 40 minutes ED. Time to get this going. I'll post some pics this weekend if things improve as they should.

[#8]

thats one serious taper dude. almost arnold like.

you look MUCH bigger than 190ish in your pics. great symmetry and proportion. a VERY good example of what a bodybuilder SHOULD look like.

Well done.

[natenator]

thats one serious taper dude. almost arnold like.

you look MUCH bigger than 190ish in your pics. great symmetry and proportion. a VERY good example of what a bodybuilder SHOULD look like.

Well done.
as opposed to?

have an example of what a bodybuilder SHOULDN'T look like?

[Aaron_37]

Declogging thread... I had posted a picture of a guy with synthol arms to demonstrate to Nate what a bodybuilder shouldn't look like.

[Hugheser]

Is that a result from Synthol?

How is the training going anyways? It must be tough hovering around competition weight for soooo long.

You mixing things up with the diet a little?

[Delt King]

I don't find it difficult to maintain conditioning once i'm there because then i don't need to run a caloric deficit anymore. Cardio drops, carbs increase and then the skin continues to tighten.

Anyway 6 weeks to go and here are some pics i took this morning, literally just got out of bed and felt dry so i snapped some to see what i looked like. Vasularity isn't there in these pics, lol they came out 15 minutes later after i ate breakfast (good old eggwhites and oats). Things are coming together now. 189lbs in these photos.

[GYMBRAT]

WICKED JOB bro!! Your traps are crazy!

[yooN]

Time to do the laundry DK! :P
Looking great and love the taper!

[Delt King]

Here's a couple more from this morning...no more for awhile...except maybe legs;)

[shredded_Tris]

Your looking great so far man keep it up! I'll be following along.

[_Z_]

Looking great DK

[bigtavi8]

Coming together perfectly. And still as strong as me and im offseason. Thats why your the guru and im still the student. LOL. Keep up the great work and lets kill it the next 6 weeks. Very close now after the workout today so will be cool to see the next 6 weeks.

[Hugheser]

Awesome bro, the name Delt King definitely suits you.

Will be in the crowd for this one.

[Delt King]

Been keeping it strict...hit 187.6 this morning. Every pound that i shed now makes such a big difference visually that it's exciting. I booked my hotel the other day and plan on grabbing some plane tickets in the next couple days. Now i need to figure out how the heck i'm going to get tanned. Ideally if i can find someone who's going to spray tan out there that'll be a whole lot easier than finding someone to protan my back a dozen times since as of now i'm flying solo on this competition, i'm going to miss having my crew there.
39 days and counting down. Got my workout plan and partner back, thanks BigTavi8. Things are coming together.:)

[bigtavi8]

OHH yeahh buddy. Starting at TS tommarow and that sets the stage for my offseason diet and training to get very serious. Cant wait to see what the next 6 weeks does to ya and hope to be there every step of the way, just much fatter and more sets. LOL...Ill tell ya life is fun offseason but its a diff feeling preppin for a show. More focus in the season with a goal in near sight.

[Delt King]

Quick update...weight is down to 185.8 this morning, i'm pretty sure i could step ontage in a regional or provincial level show today and place well but with 37 days to go it's going to have to get to a whole new level of conditioning for Nationals. The plan is in motion, lets see where it takes us.

Got my plane tickets set up a couple days ago...388 bucks perfect then they add on 144 extra for taxes and fees and bullcrap WTF. hotel is booked, and i'm pre-registered for the show so almost ready. Still need to figure out tanning though.

Training has been really good, joints feel ok. Cardio has increased to an hour a day minimum now.

[Andre Gregoire]

How tall are you again?

Is this your first run at a national show?

Where do you hope to place?

[Delt King]

How tall are you again?

Is this your first run at a national show?

Where do you hope to place?

5 10'...first Nationals yes,
expected placing? goal is top 5 this year.

[Delt King]

So i just finished a refeed and feel and look like i'm nine months pregnant. My youngest son (6) says to me "what happened to you daddy, you've gotta start dieting" lol

I of course expect the weight to be up the next couple days, but i'm going to need those carbs cause i'm going to kill legs tomorrow.

[Delt King]

Ok got my spray tan set for Nationals, so all the stress is leaving me now. Time to concentrate on bringing it home the next 34 days.

[Prisoner#22]

5 10'...first Nationals yes,
expected placing? goal is top 5 this year.

Are you competing in Mens Classic?

[Delt King]

Are you competing in Mens Classic?

lol no classic for me although i'd probably do better in that class:D.
Open middleweight is my class, i realize i'll be the tallest guy in the class but that hasn't impeded my placings yet.

[steve_d]

Why not do both? I doubt you could be beat in the classic division. There may not be the same prestige in the classic division, but a national win is a national win!

[Delt King]

Why not do both? I doubt you could be beat in the classic division. There may not be the same prestige in the classic division, but a national win is a national win!

Well now you've got me interested!
Can i even just walk in there and do classic division if i qualified in open bodybuilding?

Ok according to the calculation i'll be in the tall division and for my height able to compete up to 190lbs.

This is perfect for me and i imagine since there wasn't a provincial level classic division that any open bodybuilder qualified for Nats can crossover. So i've made my decision i'll do both middleweight and classic.

[steve_d]

if you;re 5'10 on the nose i think your cutoff is just under 184.36 (I think you need to be about 5'11 for tall)....There was however a classic at the natural provincials. But in my mind, as long as you fit the cut-offs for height, it would be silly for them not to count a provincial win as "qualifying" (unless of course classic is drug tested). I'd ask the powers that be to make sure, but if you - for sure go for it!

[bigtavi8]

The classic division sounds like a good idea DK. Although you'll do well in the open it would be cool to do 2 classes and increase your time on stage after all this work were doing in the prep. Just a heads up if you get this DK same schedule for training as last week 635 dougall mon-thurs. So if i c ya cool if not no problem.

[Delt King]

The classic division sounds like a good idea DK. Although you'll do well in the open it would be cool to do 2 classes and increase your time on stage after all this work were doing in the prep. Just a heads up if you get this DK same schedule for training as last week 635 dougall mon-thurs. So if i c ya cool if not no problem.

I'll be there ready to tear it up Tav:bch!!

[Delt King]

I'll be there ready to tear it up Tav:bch!!

I already did my 40 minutes of morning cardio.

[Delt King]

And the countdown continues, ever looming closer as carbs call my name taunting me with false promises. lmao

31 days 7 hours 46 minutes till showtime

[ubcpower]

And the countdown continues, ever looming closer as carbs call my name taunting me with false promises. lmao

31 days 7 hours 46 minutes till showtime

Other than sheer will , care to share with us any personal tricks, techniques or strategies you use when dieting to combat cravings and temptation?

[bigtavi8]

Other than sheer will , care to share with us any personal tricks, techniques or strategies you use when dieting to combat cravings and temptation?

POUNDS OF VEGGIES am i right DK. and all the 0cal dressing you can down.

[steve_d]

and all the 0cal dressing you can down.

there is a 0 calorie dressing? 5 or 10 calorie per tbsp italian is about the lowest I've seen. Although, I bet 0 calorie really means 5 calories. They trick you like that...For example, mustard is not 0 calorie, but it says so on the side. I swear on a diet I eat 20% of my calories from condiments.

[natenator]

there is a 0 calorie dressing? 5 or 10 calorie per tbsp italian is about the lowest I've seen. Although, I bet 0 calorie really means 5 calories. They trick you like that...For example, mustard is not 0 calorie, but it says so on the side. I swear on a diet I eat 20% of my calories from condiments.
haha ya.

me and mustard are good friends.

I shit yellow

[japh]

Hey Steve.....type in Walden Farms.....I think you might find it interesting.

[Delt King]

there is a 0 calorie dressing? 5 or 10 calorie per tbsp italian is about the lowest I've seen. Although, I bet 0 calorie really means 5 calories. They trick you like that...For example, mustard is not 0 calorie, but it says so on the side. I swear on a diet I eat 20% of my calories from condiments.

We've got a local restaurant that started producing their own brand and it got picked up by the all the local Walmarts for distribution and the other local big grocery stores. They've got 4 flavours-mediteranean, mango, raspberry and italian. They're all vinigar based and claim to be 0 calorie. "3Gyros" is the name of the company.
http://www.3gyros.com/

[Delt King]

Other than sheer will , care to share with us any personal tricks, techniques or strategies you use when dieting to combat cravings and temptation?

This is especially hard for me because i've got 2 little boys 6 and 7yrs old and a wife who don't diet or eat anything like i do. So my house is filled with cookies, crackers, ice cream, tons of different kids snacks, pudding, chocolate milk, mac and cheese etc etc.

I've said it before but i open the fridge and pantry 200 times a day looking at all the stuff i can't eat and just stare. And i'll admit it again i fall apart (probably more than any competitive bodybuilder i know actually), It's a wonder i can get into the shape that i do considering.

Lately i've been leaving at 5 after my wife gets home from work and not coming home till after 9 or 10. If i stay away during the last few weeks i can keep to the plan much better. Staying mostly at the gym for hours helps me stay focused at least this year.

Last year i actually worked 12 hour days when i was prepping in order to keep my diet perfect (what food i brought is all i had)

Oh also i take all my water bottles and number them so i know how much water i'm drinking. Any time i'm hungry i down a bunch of water and that helps.

It's odd though but i'm never hungry as i eat a decent amount of clean food, you've got to be able to differentiate between hunger and cravings. I've been stuffed silly before to the point where it's uncomfortable to move yet i'll still be craving something.

I know this advice doesn't help most people.

Sheer will power as you mentioned is what i could use a little more of.

Anyway enough of my random ramblings.

[natenator]

kudo's to you for being honest with us.

I'd like to know how many others honestly break down and cheat on their diets?

When I used to diet on low carb I'd do it all the time. Ok, not alll the time but once every 3-4 weeks. Not much, ice cream bar, pizza slice or a couple cheeseburgers. Something like that just for a different taste.

When I do keto I don't really do it because I know I got a cheat meal coming so it helps somewhat to know that. I do admit, tho, to eating a few pieces of jerky the oodd time last year but don't tell Praetorian lol. Not a lot because I was never really hungry or craving anything but I'm human and did slip up but figured if I weas going to slip up on anything, jerky wasn't a bad choice...

[Andre Gregoire]

I have also cheated on my diet a whole bunch of times when I was competing. I know if I would have been stricter I would have been much more successful and if I would have followed a diet off-season even more so.

I found that I tended to cheat more on my diet when following a traditional carb based bodybuilding diet (40/40/20) and not taking cheat days. It was too easy to add an extra 1/2 cup of oats or rice here and there...

Also, with carb based diets I would always be hungrier between meals so sticking to the diet was harder.

I found that when I switched to keto diets I wouldn't cheat on my diet because I knew that if refilled liver glycogen I would **** up my whole week so I stayed away from carbs. I was always less hungry and when I wanted something tasty I would have lemon, hot peppers, a pickle, a bit of peanut butter, greens with dressing...

Then I would refeed on the weekend and have a few cheat meals with tons of carbs. This was always the best diet for me because it was the one that I could best adhere too without cheating.

When the show got closer the carbup got shorter. I started them at 2.5 days per week and reduced them as low as 6hrs/wk. The meals also got cleaner removing junk food and becoming strictly oats/rice/potatoes in the last 6-8wks.

Now that I am natural, I feel there is no margin of error. It's much easier to get fat and much harder to take it off so I need to be stricter with my diet year round. I try to think of food as drugs and use it for desired effect. Whey protein for muscle protein synthesis, casein or meat for antiproteolytic effect, carbs for insulin spike, lowering cortisol...

If I was as strict with my diet then as I am now great things would have happened. I hate to admit this but it's true.

[Delt King]

185.2lbs this morning. Feeling good and focused as ever. Couple updated pics now that we're 29 days out from the show.

[shredded_Tris]

185.2lbs this morning. Feeling good and focused as ever. Couple updated pics now that we're 29 days out from the show.

SICK DK!!! Legs are sharp as hell man you look awesome!!! Keep it up!

[morty]

Holy crap man, you look awesome. Good luck with the show bro

[musclegeek19]

Champion look! Keep killin' it!

[laslo101]

keep thinking those lats will make you float there huge lol can definitely see the dedication despite the slip ups there is no way that can just be accomplished without alot of hardship keep it up boss.

[Aaron_37]

Oh my GOD! I have seen the future, and it holds things very well for DK bringing home some metal!

[countrychic]

Great job DK!

[Delt King]

Oh my GOD! I have seen the future, and it holds things very well for DK bringing home some metal!


SICK DK!!! Legs are sharp as hell man you look awesome!!! Keep it up!


Holy crap man, you look awesome. Good luck with the show bro


Champion look! Keep killin' it!


keep thinking those lats will make you float there huge lol can definitely see the dedication despite the slip ups there is no way that can just be accomplished without alot of hardship keep it up boss.


Great job DK!

Thanks for the support guys...Did a refeed yesterday, felt amazing afterward. Up 3lbs this morning (it's all good though as abs are tighter now) Starting monday i'm taking the diet to the next level (i haven't put it on paper yet so that's on my to do list this weekend) I'm actually enjoying morning cardio now as long as i throw on a dvd into my portable player i'm good to go. Just gotta keep the mind preoccupied lol. I need to work on developing my posing routine this week...gotta get those transitions to look seamless. Taking the wife and kids for ice cream later (note to self: drink 2 litres of water immediately before entering ice cream shop so i feel so bloated that i won't be tempted.) :greet

[Delt King]

Ok started the push of the final 25 days before showtime. Cardio increased to 2 hours a day, carbs are dropped significantly as of this morning. Cheats are out till after the competition. Clen is full tilt. Everything is running on all cyclinders now.

Watch out Saskatoon!!:sup

[Delt King]

Man i've got to increase my fiber intake today...i think i've got 4 lbs of meat in my gut!
24 days and counting. Push through the mental pain, cmon. This is what seperates the winners from the rest of the crowd.

[macka]

Man i've got to increase my fiber intake today...i think i've got 4 lbs of meat in my gut!
24 days and counting. Push through the mental pain, cmon. This is what seperates the winners from the rest of the crowd.

are you using psyllium for fibre? What doses do you take it? I hope its not top secret lol.

[bigtavi8]

[QUOTE=Delt King;390377]Man i've got to increase my fiber intake today...i think i've got 4 lbs of meat in my gut!
24 days and counting. Push through the mental pain, cmon. This is what seperates the winners from the rest of the crowd.[/QUOTE

Thats it DK keep killing it and keep staying positive. After last nights pose down id def say your midsection and abs are the best ive seen them. The legs are up huge and the seperations are deep. Your lat width from the front this year is also made huge improvements IMO. You dont need a "YES man" in your corner to tell ya your the greatest thats why im here to offer my insight. Condition will not be a problem so lets ride right into the show and try to stay as full as possible.

[macka]

[QUOTE=Delt King;390377]Man i've got to increase my fiber intake today...i think i've got 4 lbs of meat in my gut!
24 days and counting. Push through the mental pain, cmon. This is what seperates the winners from the rest of the crowd.[/QUOTE

Thats it DK keep killing it and keep staying positive. After last nights pose down id def say your midsection and abs are the best ive seen them. The legs are up huge and the seperations are deep. Your lat width from the front this year is also made huge improvements IMO. You dont need a "YES man" in your corner to tell ya your the greatest thats why im here to offer my insight. Condition will not be a problem so lets ride right into the show and try to stay as full as possible.

Not a yes man per say, but I think every competitor needs a person to keep the perspective and the goals aligned. I don't think I could ever tell someone they are looking great when they look like shit. If they look like shit, I'd tell them. Nobody wants to be lied too, especially if they are prepping to look good. Criticism has its place.

[Delt King]

are you using psyllium for fibre? What doses do you take it? I hope its not top secret lol.

Up to this week my oats were giving me lots of fiber. I also use benefiber for the soluble fiber. Started on Bran Buds this week though since oats are dropped out of my diet (this is Psyllium based) 11grams in 1/3 cup, oh i also use wheat bran too. I try to get close to 30 grams per day. All of it tastes like cardboard but you gotta do what you gotta do.

[macka]

thanks

[oma]

Looking like a FREAK show, make the "windsor connection" proud.
Stay Strong

[8rad]

Nice work, your crazy ripped :welldone

Must of took alot of work!

[Delt King]

What a mental game this is. I look in the mirror and all i can see are my flaws (gotta lose this here, gotta tighten this up here, need to fill this in here) WTF!. It can't be healthy to be happy about how you look for only 1 day a year on showday but that's basically how i feel. :confused:

Oh well i'll keep plugging away...one hour of cardio already done and about to go cut the grass for another hour of labour and Tanning in the SUN. Got a big Delt King delt workout later before hitting another hour of cardio.

[steve_d]

What a mental game this is. I look in the mirror and all i can see are my flaws (gotta lose this here, gotta tighten this up here, need to fill this in here) WTF!. It can't be healthy to be happy about how you look for only 1 day a year on showday but that's basically how i feel. :confused:

I know exactly what you mean....I was looking through my old pics of a couple months ago, and thought, holy crap - I was looking lean as hell, yet all I saw were the weaknesses. That's why it helps to listen to others who are in the right frame of mind. I think you're lean as hell for what its worth!

[Delt King]

I know exactly what you mean....I was looking through my old pics of a couple months ago, and thought, holy crap - I was looking lean as hell, yet all I saw were the weaknesses. That's why it helps to listen to others who are in the right frame of mind. I think you're lean as hell for what its worth!

Thanks Steve, i do appreciate the words of encouragement from someone who's been there. I've done the same thing afterward looking back at pics leading up to my past shows and the same pics that depressed me because i thought i still looked like crap impress me later. Then that becomes kind of depressing because I wish i could've enjoyed the moment better rather than always focusing on the future. Seriously, realizing i've got some kind of problem is the first step in bettering myself though. I wonder if this kind of mentality is crucial to being a bodybuilder? Never being satisfied and happy drives us to take things a step further than the rest, ensuring progress.
But then what happens when age catches up with us and progress is something of the past?
Note to self: Stop thinking so much...keep killing it and enjoy the process as much as the result.;)

[laslo101]

im 19 and have that mentality and i know i am no on stage body builder like some on this board but i am constantly completeing a goal only to want to surpass another because i am not happy. and i don't know if it is healthy or not but it deffinitely an obsession i have concluded for me personally. most people on this boared are what the "average" person wants to look like in this world. like me im no where near most poeple on this board but i get the your "jacked" all the time.. in my head its like no i am know where near that but at one point when i started lifting i too would have wanted to be at where i am now and thought that i was in decent shape. but again as one goal is accomplished i find there is always tons more that arise along the way. but then again bodybuilders are not the average that is forsure, but just a comparision most of you get it all the time i'm sure if i do. puts things in perspective kind of for what is the desired physique personally compared to what others would dream to have constantly. like you said DK you have to enjoy it but its so hard to enjoy for what is sacreficed along the way.

[steve_d]

Thanks Steve, i do appreciate the words of encouragement from someone who's been there. I've done the same thing afterward looking back at pics leading up to my past shows and the same pics that depressed me because i thought i still looked like crap impress me later. Then that becomes kind of depressing because I wish i could've enjoyed the moment better rather than always focusing on the future. Seriously, realizing i've got some kind of problem is the first step in bettering myself though. I wonder if this kind of mentality is crucial to being a bodybuilder? Never being satisfied and happy drives us to take things a step further than the rest, ensuring progress.
But then what happens when age catches up with us and progress is something of the past?
Note to self: Stop thinking so much...keep killing it and enjoy the process as much as the result.;)

Another reason to stay lean after a show. You appreciate it so much more when there is no show day in the near future that you worry about what the judges will think about this or that...A few times I've basically gotten so watery after a show, but continued to eat like crap and once the post show water went away, it was replaced by fat. So basically didn't get to enjoy looking lean ever. (Although, I did get to enjoy the food!)

Eventually though, (and this is where I am at now), the longer its been since your show, the less you really care about looking lean. It's been about 4 weeks now, and I am basically ready to say good buy to veins in my quads and striations in the glutes. Still though, was fun to at least get a few good weeks of enjoying being lean while I still had the "vanity" of wanting to be lean.

[Delt King]

Its only been three days on my new meal plan but things aren't moving in the right direction so...fat content is being dropped significantly (loved feeling full instead of starving all the time but there's no more time to play around now.) So back to fish, egg whites and chicken breast. Bye bye ground beef and steak:(

[Andre Gregoire]

Keep your head up DK, you will do great. It's such a mind game the last few weeks which makes it so hard to prep yourself. It's always much easier to diet others down but when it comes to dieting yourself down the last few weeks suck.

I find myself rationalizing stupid last minute changes on myself that I would never have anyone else do. The way I try to work around this is to run everything I change by my training partner and we decide what is best for me. He is qualified to help me and if I can't convince him with my logic I know I shouldn't be doing it.

Other guys that I know that do contest prep sometimes hire a coach for themselves so they don't end up sabotaging themselves.

[bigtavi8]

You got this coach. You helped me out so if you need someone to bounce ideas off of or to check out the direction your going ill help ya out. It feels like deja vu from my show but with me on the other end. If you need some motivation ill do some cardio with ya tonight i could use it.

[8rad]

Note to self: Stop thinking so much...keep killing it and enjoy the process as much as the result.;)

Thats how you need to think, Look at me I'm happy I'm just eating better and getting a lil exercise. You should be extremely proud of yourself, your display pic looks like something off a workout product. Your arm is bigger than my head lol, People would die to be that ripped.

Not sure if your on supplements, but maybe they are making you a little depressed???

[Delt King]

Hey BigTav thanks for the workout today, and the positive comments. But dude the lighting in that gym sucks donkey balls, i might have to move over to central for the homestretch.

[steve_d]

^look at it from a positive point of view. The guys with the shittiest lighting could very well be the leanest dudes at the show...Just think, they won't feel ready until they looked ripped in shitty lighting. whereas the other guys think they are way ahead of the game, when in fact they're fat.

[Delt King]

^look at it from a positive point of view. The guys with the shittiest lighting could very well be the leanest dudes at the show...Just think, they won't feel ready until they looked ripped in shitty lighting. whereas the other guys think they are way ahead of the game, when in fact they're fat.

So true my friend lol. I just hate playing mind games with myself with three weeks to go.

[Andre Gregoire]

Every time Steve does a post he makes me feel obese, but that's good. He inspires me to be really lean. He should change his name to Shred Master D ;)

[bigtavi8]

Hey BigTav thanks for the workout today, and the positive comments. But dude the lighting in that gym sucks donkey balls, i might have to move over to central for the homestretch.

Id be down with that. Ill go to whichever club motivates you the most to stay on track. I remember in my prep i loved central better cuz the posing and the lighting upstairs to practice. Believe me lighting aside i was impressed by your progress. So far you have managed to stay very very full in the shoulders, chest, etc and maintain good vascularity considering your carbs and amount of cardio. Id say we do some fine tuning and coast soon because your midsection, legs, upper back are dialed in. The last final bit will bring in the rest of the low back, hams, all the stubborn parts.

[Aaron_37]

Every time Steve does a post he makes me feel obese, but that's good. He inspires me to be really lean. He should change his name to Shred Master D ;)

Hahaha yeah... when it's DK/Steve back and forth, my confidence erodes. Fortunately, there are others on this site who more than compensate for that loss.

Keep it going, DK! We're all routing for you every step of the way.

[Delt King]

Today I picked up a freezer full of Basa and Cod for 2 bucks a pound. It'll be my new protein source of choice with my egg whites and chicken breast the next 3 weeks.

New 20 days out diet starts tomorrow morning 8 meals a day (every 2 hours) total of 2 cups of oats throughout the day, 2/3 cups of All Bran Buds, lots of baby spinach, protein choices above.

Crunch time!

BTW how do you cook fish?

[slin_shady1]

Delt King,

Wish I would've been reading along with you from the get go. Love the thread. You look awesome and look forward to meeting you out there. I like your approach, and it has definitely served you well.
All the best in the next few weeks,, and make sure you say hi... I'm terrible for recognizing people lol

[bigtavi8]

Dk you know how i was cooking up my fish. Id get a cookie sheet out. Put some tin foil on the sheet. Then id spray pam on it very lightly to prevent sticking. I put the fish on the sheet and then cut up onions and sprinkled it on for flavour. Cook in oven for 30mins at 350 or until browning slightly. What i know your going to love about it is it is very flavourful and juicy it really doesnt taste like dieting.

[Delt King]

Dk you know how i was cooking up my fish. Id get a cookie sheet out. Put some tin foil on the sheet. Then id spray pam on it very lightly to prevent sticking. I put the fish on the sheet and then cut up onions and sprinkled it on for flavour. Cook in oven for 30mins at 350 or until browning slightly. What i know your going to love about it is it is very flavourful and juicy it really doesnt taste like dieting.

That sounds good. Today i'm going to put wrap in tin foil, add in sea salt and pepper and lemon and throw it on the BBQ. Picked up a boat load of halibut too this morning, all of the fish i bought is boneless, skinless filet so it's easy. Yesterday i just fried it up in my non stick pan with butter flavoured Pam and i had a mustard i found called "sweet with heat" under 2 grams of carb in 1 tbs (i don't use that much) it was good.

[Talo]

Take your fish and coat it in egg white then dip them in your oats. Fry them up using some good oils .... Nice and crispy !

Dont forget the salt and pepper or some Mrs.Dash for flavor.

[Delt King]

Take your fish and coat it in egg white then dip them in your oats. Fry them up using some good oils .... Nice and crispy !

Dont forget the salt and pepper or some Mrs.Dash for flavor.

Oh man Talo, thank you that is a great idea, that i'm going to do for sure!

[macka]

Olive oil,chopped green onion, fresh dill, lemon and salt and pepper. A little dill goes a long way, and this is very good.
Paprika, sea salt and pepper, butter flavoured pam or olive oil, and a quick hot broil.
BBq`d with the hot Mrs Dash, and some lemon juice.
You can also do the first on the bbq, if you foil wrap it.

[Delt King]

Ok we're looking at 17 days till "showtime" wasn't happy with progress yet so today dropped calories further but also dropped cardio time down. Even from morning till nightime nice changes are happening. (i know some guys will say you can't possibly see changes in such a short period of time) but when your bodyfat level is low enough you can see changes within hours. It was rough holding it together but well worth it. Tomorrow low cal again before bringing it up for one day back to maintenance before starting over again.

On a different topic altogether. i picked up a high definition media player today at Future Shop for 35bucks. Basically it hooks up to your tv and it has a usb interface to plug in a flash drive or external hard drive which you load up with downloaded movies and voila instant entertainment without having to burn discs. I'm going to be watching a lot of movies the next couple weeks to keep busy.

[jurr]

good luck brother im subscribing to this!

[fit226]

you have a link on that HDMP DK?

[Andre Gregoire]

So at this point are your carb cycling?

From what I gather I am guessing you are having mostly protein & veggies for a few days and then 1 higher carb day. Is that correct?

Do you mind sharing your macros for low days and high days?

Just how much cardio are you now doing?

Thanks DK!

[Delt King]

you have a link on that HDMP DK?

http://www.futureshop.ca/en-CA/product/diamond-diamond-hd-media-wonder-mini-media-player-mp700-mp700/10147236.aspx?path=532883145a50a3d714da3dfe6454426 aen02

[Delt King]

So at this point are your carb cycling?

From what I gather I am guessing you are having mostly protein & veggies for a few days and then 1 higher carb day. Is that correct?

Do you mind sharing your macros for low days and high days?

Just how much cardio are you now doing?

Thanks DK!

Yeah i carb cycle for sure. It's been al over the place since the beginning but as of now. My low days are 200 grams of protein through fish, egg whites and chicken breast, 120 grams of carb through oats, All Bran Buds and baby spinach, and fat is very low 20 grams a day tops. So about 1460 cals. Higher days i'll double my carbs up.
I was doing higher fat up to this point.
I've brought my cardio down to 40 minutes per day from 2 one hour sessions.

[steve_d]

^ i thought i had my calories low at 2000 per day! yikes, I simply couldn't do it at 1460. Ange is struggling at 1460 per day with an hour of cardio! I bet your just aching for this show to be here at this point!

[Korilon]

http://www.futureshop.ca/en-CA/product/diamond-diamond-hd-media-wonder-mini-media-player-mp700-mp700/10147236.aspx?path=532883145a50a3d714da3dfe6454426 aen02



I have the Western digital version of this.
it had HDMI and plays blueray (MKV)
awesome little systems


you will enjoy it DK.
Next time we meet up i'll take up my 1 gig drive and you can copy some stuff

[Andre Gregoire]

Thanks for sharing DK! Now is the tough part just need to hang in there and suffer a bit.

I think it was a good idea to cut back on the cardio.

[Delt King]

T minus 16 days and counting.

Couple new pics, btw my camera sucks, time for a new toy lol

[Delt King]

14 days till weight ins now. Bodyweight has dropped to 184.4 this morning. That's down 36 lbs from offseason high. Hoping 2 more lbs will put me in the conditioning that i'll be happy. Then that'll give me enough room to carb up a day earlier than originally planned without worry of exceeding middle weight class limit of 187. Feeling good, diet is dead on, enjoying fish and digestion is good with the oats and bran buds now.

On another note; flying domestic do I need to worry about a couple pre loaded pins in my check in?

[natenator]

14 days till weight ins now. Bodyweight has dropped to 184.4 this morning. That's down 36 lbs from offseason high. Hoping 2 more lbs will put me in the conditioning that i'll be happy. Then that'll give me enough room to carb up a day earlier than originally planned without worry of exceeding middle weight class limit of 187. Feeling good, diet is dead on, enjoying fish and digestion is good with the oats and bran buds now.

On another note; flying domestic do I need to worry about a couple pre loaded pins in my check in?
checked baggage you should be fine but man o man... risky business to fly with gear. I've done it in the past and pretty sure I will never do it again.

[Big D]

14 days till weight ins now. Bodyweight has dropped to 184.4 this morning. That's down 36 lbs from offseason high. Hoping 2 more lbs will put me in the conditioning that i'll be happy. Then that'll give me enough room to carb up a day earlier than originally planned without worry of exceeding middle weight class limit of 187. Feeling good, diet is dead on, enjoying fish and digestion is good with the oats and bran buds now.

On another note; flying domestic do I need to worry about a couple pre loaded pins in my check in?


send it express post to yourself ?

[Delt King]

send it express post to yourself ?

Interesting idea but i doubt the Hilton is accepting personal packages for me lol.:p

[natenator]

Interesting idea but i doubt the Hilton is accepting personal packages for me lol.:p
I've done it.

I've called ahead and said in preparation of my trip my company may be sending a package to me for my arrival. Is it possible to have something sent to me in advanced of my trip?

They usually do it no problems if you have booked reservations and with express post you can time it pretty well.

[Delt King]

Ok weight down again now at 184lbs even. Diet is no problem now, cravings are there but there's no way i'm screwing up this close to showtime. Workouts are garbage though, I can't get myself to stay on cardio...i'd rather shoot myself in the face with a 12 gauge shotgun. Oh man, tomorrow i need to effing stay on that damned bike or treadmill for the whole alloted time!!!! Quite being a wuss!

[Danger]

Pay a hottie to ride the bike infront of your treadmill, should get you at least an extra 10min worth of cardio ;)

[Delt King]

10 days to go now...my bodyweight dropped to 183.2 this morning as carbs were cut even lower yesterday. Still feeling good though and very happy with my conditioning. There definitely won't be weight class issues this year for the first time in my life so i'm looking forward to carbing up and filling out these poor depleted muscles and actually showing my best on stage. I've been working on my posing and routine lately, it's funny how poses i could do last year just don't seem to work this year so i have to modify them to best show my physique. Practice, practice, practice. It's kind of like learning to walk again, it needs to be like second nature to me without a mirror.

[Delt King]

Down another 0.2lbs so 183 even now. oblique striations were wrapping around completely from back to front (this is a good sign).

Modified the diet again and oats are out replaced with more All Bran buds and a splash of milk several times per day. Fibre is at 44grams per day and carbs are at 70 grams a day max. Being regular is usually an issue at this time in my prep but my gut is feeling great instead. Man been hitting the diet coke more and more though lately, well about a litre a day on top of the 4 litres of water.

Hitting multiple bodyparts each workout this week and next as the endurance for heavy lifting has faded too much making once per week bodypart training useless.

[vytis]

Hey DK, I'm obvious late in the game but will definitely be following along as you get to the stage. Go get 'em!

[ange_d]

Down another 0.2lbs so 183 even now. oblique striations were wrapping around completely from back to front (this is a good sign).

Modified the diet again and oats are out replaced with more All Bran buds and a splash of milk several times per day. Fibre is at 44grams per day and carbs are at 70 grams a day max. Being regular is usually an issue at this time in my prep but my gut is feeling great instead. Man been hitting the diet coke more and more though lately, well about a litre a day on top of the 4 litres of water.

Hitting multiple bodyparts each workout this week and next as the endurance for heavy lifting has faded too much making once per week bodypart training useless.


Awesome work, kill it!
The diet coke thing made me laugh...I drink tons of the stuff in the final weeks.

[bigtavi8]

Diet coke can be a saviour in the last little bit. I was drinking water and coke zero so much to keep the hunger at bay and i really found it worked wonders. Dk when the going gets tough, you get going. Im glad to see were so close and your still positive. On a side note i want to try these all bran buds sounds great actually.

[Delt King]

Well i think i'm pregnant!........at least i look 5 months pregnant anyway. Just did a carb refeed (sigh) i think i got damned close to 500grams in 1 sitting. I just couldn't take it anymore. My mind could not take the constant pressure of all the junk sitting around the house (for my kids), The carbs kept staring at me in the face, taunting me, laughing at my cracking will power. It showed it's first signs last night when i kept trying to convince myself it's no big deal, i kept fighting it and fighting it but in the end i wasn't strong enough and lacked the intestinal fortitute to go on. And now, i know that i'll have to put in the most grueling last week known to bodybuilding, because i'll be completely carb loaded to the max.


Still one week till i fly out and i'm not worried....much.

If i only lived on my own deserted island. (not an island full of deserts lol)

Confession complete...i'm moving on, as soon as i can move off the couch.

[Talo]

what did you eat ?

[laslo101]

haha that sucks bro but like been told before the honesty is nice to see .

[Delt King]

what did you eat ?

3 english muffins with jam, 3 pancakes, a pudding cup, 2 granola bars, 8 banana muffins, couple cups of vanilla frozen yogourt, bowl of kids cereal, small piece of strawberry cheesecake, 2 cups of spaghetti and sauce...that i can remember...and now trying to forget.:wtf

[natenator]

3 english muffins with jam, 3 pancakes, a pudding cup, 2 granola bars, 8 banana muffins, couple cups of vanilla frozen yogourt, bowl of kids cereal, small piece of strawberry cheesecake, 2 cups of spaghetti and sauce...that i can remember...and now trying to forget.:wtf
I'd say you ate more than 500 grams lol

[Talo]

I gave you some green for eating all that :)

[steve_d]

I'd say you ate more than 500 grams lol

I'll say!
There is about that much in the banana muffins alone.
Sounds like 5000 cal's or so. Oh well, less than I ate in Sudbury and I still looked good the next week at provincials so i still can be done but all that cardio is not going to be fun. At least you'll have awesome workouts the next couple of days.

[ironwill]

3 english muffins with jam, 3 pancakes, a pudding cup, 2 granola bars, 8 banana muffins, couple cups of vanilla frozen yogourt, bowl of kids cereal, small piece of strawberry cheesecake, 2 cups of spaghetti and sauce...that i can remember...and now trying to forget.:wtf

Good work, from the pics i see youre damn near ready anyways, that will probably bump your metabolism right back up and you will get lower weight than prior to the good ol binge!!!
Glad to see youre still doing great bro, i havent looked here in awhile...props to you!!

[shredded_Tris]

3 english muffins with jam, 3 pancakes, a pudding cup, 2 granola bars, 8 banana muffins, couple cups of vanilla frozen yogourt, bowl of kids cereal, small piece of strawberry cheesecake, 2 cups of spaghetti and sauce...that i can remember...and now trying to forget.:wtf


HOLY SHIT D!!

That is quite the "refeed" I would have probably used the term Binge instead :P .........I'M SO ENVIOUS THOUGH!!!! That must have been delicious!!!

I really hope it doesn't set you back bro! You've done so amazing so far and you are SO close. Best of luck to you this week bro, I'm pullin for ya

[Delt King]

Post binge net result to physique and bodyweight......NOTHING. Still sitting at 183lbs on the dot. Still looking as lean as before. I don't know, maybe my body just turned into a furnace and burned it all up nicely. Whatever happened, i'm not going to argue with it.

Ok so 6 more workouts and cardio sessions left till i fly out on Thursday. Everyday gets me closer and closer to the goal i've been working towards since i was a wee little one, lifting 5lbs DB's with my pops in the basement (as old as my kids are now). The success in my mind is not the trophy or the end result but the attainment of stepping on stage with the best in the country and belonging there. Where the judges place me will all depend on who shows up that day, and i know there will be some little freaks in the middleweights with huge muscle bellies (thank God for the classic division)
BTW anybody know if classic division do quarter turns?

[shredded_Tris]

Post binge net result to physique and bodyweight......NOTHING. Still sitting at 183lbs on the dot. Still looking as lean as before. I don't know, maybe my body just turned into a furnace and burned it all up nicely. Whatever happened, i'm not going to argue with it.

Ok so 6 more workouts and cardio sessions left till i fly out on Thursday. Everyday gets me closer and closer to the goal i've been working towards since i was a wee little one, lifting 5lbs DB's with my pops in the basement (as old as my kids are now). The success in my mind is not the trophy or the end result but the attainment of stepping on stage with the best in the country and belonging there. Where the judges place me will all depend on who shows up that day, and i know there will be some little freaks in the middleweights with huge muscle bellies (thank God for the classic division)
BTW anybody know if classic division do quarter turns?

WOW Dude! Don't know how thats possible but thats awesome....PS I hate you for not gaining a pound after eating that much food lol JK

KEEP IT UP! I wish I could see the show.....it sounds like it's going to be stacked this year

[ironwill]

P
Ok so 6 more workouts and cardio sessions left till i fly out on Thursday. Everyday gets me closer and closer to the goal i've been working towards since i was a wee little one, lifting 5lbs DB's with my pops in the basement (as old as my kids are now). The success in my mind is not the trophy or the end result but the attainment of stepping on stage with the best in the country and belonging there. Where the judges place me will all depend on who shows up that day, and i know there will be some little freaks in the middleweights with huge muscle bellies

I really respect your attitude my brother....a lot!!!IMO, thats what it is all about...

[bigtavi8]

I really respect your attitude my brother....a lot!!!IMO, thats what it is all about...

Isnt it tho. U want to see humble your in the right place. And notice that most of the time the humble guys come out on top. And the ones cutting everyone else down and touting how good they are always fail.

[Delt King]

Update with 5 days till weigh ins.
Started depletion workouts and carbs have been lowered again causing a bodyweight drop down to 180.4lbs!
I'm usually my worst critic but all i can say when i see my conditioning is WOW. I've never been this diced. So i'm a little excited with what will happen in the next couple days, then i can start loading some carbs back in.
Finished my night routine...simple and to the point but still effective with nice transitions.
Cardio is at one hour per day plus the 45 minute depletion weight workout...might have to back off a bit tomorrow.

[BMac]

sounds like everything's coming together nicely! Might take a drive up to s'toon on sat to check out the show...see what the wife has to say

[steve_d]

are you planning on light middle? Only four pounds away - very easy to make weight once you drop sodium. Although, I think I read you like to carb up really ealy...Not that a trophy is the most important thing, but I really see you having a chance at a top 3 finish as a light middle.

[vytis]

Update with 5 days till weigh ins.
Started depletion workouts and carbs have been lowered again causing a bodyweight drop down to 180.4lbs!
I'm usually my worst critic but all i can say when i see my conditioning is WOW. I've never been this diced. So i'm a little excited with what will happen in the next couple days, then i can start loading some carbs back in.
Finished my night routine...simple and to the point but still effective with nice transitions.
Cardio is at one hour per day plus the 45 minute depletion weight workout...might have to back off a bit tomorrow.

Sounds like you're in a really good place. Keep ripping it up! So close now...

[Delt King]

are you planning on light middle? Only four pounds away - very easy to make weight once you drop sodium. Although, I think I read you like to carb up really ealy...Not that a trophy is the most important thing, but I really see you having a chance at a top 3 finish as a light middle.

I'm going to keep hitting it hard and see how close i can get to light-middles. That was my class last summer when i won provincials so it is possible.
Last year i actually had to drop water fri morning and pop a diazide, not eat all day and give myself a dreaded enema just to make it in the class at 175.5
the problem is i peaked at the 8pm friday night weigh ins and was only able to hold it together long enough for saturdays prejudging before my body fell apart and i looked like total garbage for the night show.

Keeping in mind weigh ins at Nats are 1pm to 5pm on friday so i might be able to pull a rabbit out of my hat depending on how well mon to thurs goes. I can still do a late carb load starting after weigh ins. hmmm you always make me think Steve. I appreciate the insights 100%;)

[Prisoner#22]

if I was you, worry about looking your best, not making weight by using dyazide and an enema.
you are doing the clasic anyway, so imo you are probably reducing your chances of doing well in the classic by trying to make weight in the open. That might really screw you up. Keep in mind last year Mark Richmond won Heavies at just a weight of 206, as he was planning on making light heavies but decided against it at the last minute, looked a whole lot better, then he would have had he depleted down and wound up taking the higher weight class.
just my opinion.

[Delt King]

if I was you, worry about looking your best, not making weight by using dyazide and an enema.
you are doing the clasic anyway, so imo you are probably reducing your chances of doing well in the classic by trying to make weight in the open. That might really screw you up. Keep in mind last year Mark Richmond won Heavies at just a weight of 206, as he was planning on making light heavies but decided against it at the last minute, looked a whole lot better, then he would have had he depleted down and wound up taking the higher weight class.
just my opinion.

Good point Prisoner! that's been my plan all year anyway, so i'm going to stick to it and come in wherever i come in. The goal is to look my best.

[Delt King]

Ok second night in a row now waking up at 5am and not being able to go back to sleep...ugh

Slight anxiety i think. Mon night i'm hitting some benadryl and melatonin and seeing if that helps, i need as much beauty sleep as i can get.

[steve_d]

5am is awesome if you ask me! Although, you could be going to bed alot later then I was. Towards the end, melatonin & benadryl combined was only giving me sleep from about 11pm until 4am max (without counting peeing 5 times between those hours)...

I wouldn't have even fallen asleep without the combo at that point!

As for light middle...I think if you don't do anything drastic after making weight you can still hold your condition / look until well past prejudging AND the night show. I know alot of people lose tuns to make weight and try to overcompensate after the fact (ie weigh in at 176 and then on stage at 185) You're guaranteed to look bad if you do something like that!...Honestly, I would aim to be onstage under 180...I don't think its possibly for the body to go up 4 pounds from carbing up and actually look better. Personally, 2 pounds is a max from carb up. I am sure many will disagree, but its hard to actually know unless you see yourself under the lights on-stage. Ripped = big, and over-carbing = soft in my books.

[Delt King]

5am is awesome if you ask me! Although, you could be going to bed alot later then I was. Towards the end, melatonin & benadryl combined was only giving me sleep from about 11pm until 4am max (without counting peeing 5 times between those hours)...

I wouldn't have even fallen asleep without the combo at that point!

As for light middle...I think if you don't do anything drastic after making weight you can still hold your condition / look until well past prejudging AND the night show. I know alot of people lose tuns to make weight and try to overcompensate after the fact (ie weigh in at 176 and then on stage at 185) You're guaranteed to look bad if you do something like that!...Honestly, I would aim to be onstage under 180...I don't think its possibly for the body to go up 4 pounds from carbing up and actually look better. Personally, 2 pounds is a max from carb up. I am sure many will disagree, but its hard to actually know unless you see yourself under the lights on-stage. Ripped = big, and over-carbing = soft in my books.

I agree, overloading will not help.

Now in good news, weight dropped again to 178.2lbs so within striking distance to light-middle weight without doing anything drastic so i'm going for it. Hell 2.2lbs with 4 days till weigh ins...NO PROBLEM. I didn't think i'd be this light again but what the hell, as long as i look better on stage.

[steve_d]

I agree, overloading will not help.

Now in good news, weight dropped again to 178.2lbs so within striking distance to light-middle weight without doing anything drastic so i'm going for it. Hell 2.2lbs with 4 days till weigh ins...NO PROBLEM. I didn't think i'd be this light again but what the hell, as long as i look better on stage.

awesome! I think you'll do great in light-middle...I still think you'll be unbeatable in classic too.

[Delt King]

So it's now 2 days till i fly out, 3 days till weigh ins and 4 days till stage time.
Continuing hard on depletion workouts and cardio and my weight dropped again to 177.6lbs this morning. 1.6lbs to go for light middle class which should be no problem. My morning time conditioning just blows me away when i look in the mirror as i've never been this lean ever.
Slept ok last night midnight to 7am, even though i forgot to take any benadryl or melatonin as planned.
Stress levels are down as results continue.
I'm hungry but it's not going to be an issue now as i've got my eye on the prize and the light is at the end the tunnel. It's been a long journey and i've learned even more about what works and doesn't for me.
44lbs down from the beginning.

Oh BTW SteveD thanks for the encouragement bro, it means a lot at this stage of the game...when your mind wants to second guess every move.

[natenator]

Have to admit, I don't know many guys who could pig out like you have over the course of your prep and still end up in fantastic shape. Genetically, God is on your side there :)

Next few days should be a breeze. Hope the flight is on time and no delays!!!


Good luck the final few days dude

[shredded_Tris]

Congrats this far Bro! Your going to do awesome and your an inspiration for my prep for sure. Don't worry I won't follow in the refeed :P lol

How bout a most muscular preview before you jet anyways. Give a little preview of the final week. I'm anxious to see how you turned out and how the wheels are lookin.

[countrychic]

goodluck this week-end DK :)

[shredded_Tris]

btw I have to say to you DK and Steve D that I don't understand why you can't sleep. You must be some excited!
Cause I know for my last show I was sooo Depleted I could fall asleep anytime in the day sometimes almost standing up. Really the only night I couldn't sleep was friday right before the morning show.
Do you guys always have trouble sleeping? Cause I would think by this point you would be exhausted lol

[Andre Gregoire]

Good luck DK and keep us posted on how things are going. We are all rooting for you.

[Delt King]

Congrats this far Bro! Your going to do awesome and your an inspiration for my prep for sure. Don't worry I won't follow in the refeed :P lol

How bout a most muscular preview before you jet anyways. Give a little preview of the final week. I'm anxious to see how you turned out and how the wheels are lookin.

Next pics i take and post will be on Friday after weigh ins and spray tan done. I'd do it now but i've let most of my hair grow in the last 10 days in order to keep skin irritation/ ingrown hairs etc down as i'm prone to that when shaving daily.
Wheels are smaller than they should be for my upper body unfortunately. Last year after provincials Sean Summers wrote out an article about the competition and broke things down class by class he wrote and i quote "Jerry Poirier lead the Light Middleweight class with barn-door wide delts and a tiny waist that even a figure competitor would be envious of. Poirier's great v-taper could not be matched but he will need to sleep under a squat rack to even out his physique"
LMAO it's very true, i can admit that. I worked my butt off on them this offseason but as it was all new muscle the 4 to 5 inches i was able to put on them didn't stay after this whole precontest period. I kept about an inch, which i guess is an improvement nonetheless.

[steve_d]

btw I have to say to you DK and Steve D that I don't understand why you can't sleep. You must be some excited!
Cause I know for my last show I was sooo Depleted I could fall asleep anytime in the day sometimes almost standing up. Really the only night I couldn't sleep was friday right before the morning show.
Do you guys always have trouble sleeping? Cause I would think by this point you would be exhausted lol

In my opinion, if you can sleep good every night without some sort of sleep aid in the final weeks of contest prep, you're either not ripped enough, or just lucky. I would guess much of it is the dehydration, and once you're lean enough, its hard to stay hydrated. The more you drink, the less you retain (and the more you pee) - kinda a catch 22: If you want to pee less during the night, cut your water earlier in the day - which leads you to be more dehydrated throughout the night which interferes with sleep.

To be honest, the reason I really think my sleep suffers is because you get to a point where your body knows you need food, and its waking you up so you can go hunt for it as a survival instinct.

And yes, we ARE exhausted at this point, which makes the lack of sleep even harder on the system.

[Delt King]

In my opinion, if you can sleep good every night without some sort of sleep aid in the final weeks of contest prep, you're either not ripped enough, or just lucky. I would guess much of it is the dehydration, and once you're lean enough, its hard to stay hydrated. The more you drink, the less you retain (and the more you pee) - kinda a catch 22: If you want to pee less during the night, cut your water earlier in the day - which leads you to be more dehydrated throughout the night which interferes with sleep.

To be honest, the reason I really think my sleep suffers is because you get to a point where your body knows you need food, and its waking you up so you can go hunt for it as a survival instinct.

And yes, we ARE exhausted at this point, which makes the lack of sleep even harder on the system.

Agreed ^

[shredded_Tris]

ouch boys! I know I wasn't at my absolute sharpest but it was the best I have ever been. I don't think it's fair to say when you are ripped you WILL ALWAYS have trouble sleeping, just doesn't make sense to me.
This excludes pee breaks obviously because thats at your own discretion and obviously most of us wake up to pee a few times

[Delt King]

ouch boys! I know I wasn't at my absolute sharpest but it was the best I have ever been. I don't think it's fair to say when you are ripped you WILL ALWAYS have trouble sleeping, just doesn't make sense to me.
This excludes pee breaks obviously because thats at your own discretion and obviously most of us wake up to pee a few times

Steve also said you're either not ripped enough or LUCKY! as you'd be the exception to the rule not the norm. and i'll add that i too am so exhausted at some points during the day that i have fallen asleep all over the place but we were referring specifically to night time sleep.

[bigtavi8]

I have to agree with Steve and DK on this at about 4 weeks out its 4-5h interupted sleep for me. Even with sleeping pills + melatonin+gaba i still couldnt make it more than a couple hours

[shredded_Tris]

Steve also said you're either not ripped enough or LUCKY! as you'd be the exception to the rule not the norm. and i'll add that i too am so exhausted at some points during the day that i have fallen asleep all over the place but we were referring specifically to night time sleep.

Yeah I suppose he did say that too. I guess it has been a year and a half since my last show so but I dont ever remember having trouble. maybe I am the exception. Until now lol Power of persuasion says I am going to have trouble now just from hearing all these opinions haha.

I was bad though I took the week before off work and woke up by alarm to eat and then usually went back to sleep. I slept most of the week away. I'm going to be keeping track of all that fun stuff this time around though. So you guys will definitely stay posted

[shredded_Tris]

I guess I should also add that I have NEVER taken sleep aids for the simple fact that I'm scared my body would get dependant on them and I would have trouble sleeping otherwise.
Do you use sleep aids in the off-season ever DK?

[Delt King]

I guess I should also add that I have NEVER taken sleep aids for the simple fact that I'm scared my body would get dependant on them and I would have trouble sleeping otherwise.
Do you use sleep aids in the off-season ever DK?

I try to never take sleep aids ever for the same reason as you. I haven't taken anything this whole prep yet, just with 2 nights in a row of only 4-5 hours i was getting worried. but last night was 7 hours of broken sleep (because of pee breaks) which is normal enough and i can handle.

[steve_d]

I try to never take sleep aids ever for the same reason as you. I haven't taken anything this whole prep yet, just with 2 nights in a row of only 4-5 hours i was getting worried. but last night was 7 hours of broken sleep (because of pee breaks) which is normal enough and i can handle.

Same here. Only if its necessary...and for me it took no more than about 1 day after my show before I started sleeping normal again. That was without bendryl, melatonin or anything. So I certainly didn't get any dependance on sleep aids, even though I relied on them during my prep.

In the offseason, sleep is NEVER a problem, yet precontest I would only get about 3 hours nightime sleep the last few weeks if it wasn't for sleep aids. And this is only when I get really ripped. I've done many shows in the last 12 years, and I remember the hardest one for sleep was in 2000, and I was at my leanest ever - and this was without sleep aids. I slept about 3 hours every night for the last month. I wasn't even tired in the day. Mind you, I became catabolic like there was no tomorrow...and I am sure I would have not lost so much muscle had I slept more.

[ironwill]

I am lucky, i can nap, sleep deep etc while doing prep........I sleep at least 8 hours per night....I have taken melatonin and a few other products, but have never felt dependent on them......
I wonder if it is workout times that are buggering some of you up....I workout at 330-430 pm, if i go later im to amped to sleep well....Morning trng also works well....

[steve_d]

I am lucky, i can nap, sleep deep etc while doing prep........I sleep at least 8 hours per night....I have taken melatonin and a few other products, but have never felt dependent on them......
I wonder if it is workout times that are buggering some of you up....I workout at 330-430 pm, if i go later im to amped to sleep well....Morning trng also works well....

workout at 8am, wife works out at 5:30...both have issues with sleeping. Her not quite as much as me. It is really dependant on the individual, but one thing for sure is that the leaner I get the worse of a problem it becomes. And it only gets to be a problem when I am REALLY lean.

Maybe you haven't hit your own "set point" level of bodyfat where things get brutal?

[Delt King]

Woke up this morning and had to celebrate with a big HELL YEAH as i looked at my digital scale and saw 176lbs (which is the top of the class). So now i need to hold till friday at one pm before starting my carb load.

Now i'm feeling pretty crappy for the first time in my prep though. I'm feeling the ketosis coming on and from past experience, i expect it to be a rough ride. I still have my final depletion workout and cardio session in an hour and hope i don't pass out on the recumbent bike lol.

Flying out tomorrow and can't wait to get this show on the road!!!:yeah

[ironwill]

workout at 8am, wife works out at 5:30...both have issues with sleeping. Her not quite as much as me. It is really dependant on the individual, but one thing for sure is that the leaner I get the worse of a problem it becomes. And it only gets to be a problem when I am REALLY lean.

Maybe you haven't hit your own "set point" level of bodyfat where things get brutal?
Maybe thats possible......I did continue dieting post contest and got leaner than i was at the show and quite a bit more than avitar, still no issues....
Im a sleep master....:flagC
Not steved lean, but lean nonetheless.....i was a bit over 220 on stage, and got down to 212, which was crazy, stay tuned later this yr......

[ironwill]

Woke up this morning and had to celebrate with a big HELL YEAH as i looked at my digital scale and saw 176lbs (which is the top of the class). So now i need to hold till friday at one pm before starting my carb load.

Now i'm feeling pretty crappy for the first time in my prep though. I'm feeling the ketosis coming on and from past experience, i expect it to be a rough ride. I still have my final depletion workout and cardio session in an hour and hope i don't pass out on the recumbent bike lol.

Flying out tomorrow and can't wait to get this show on the road!!!:yeah
Best of luck to you DK, i hope i can get out there......
It has been a pleasure following along your ride...:yeah:fwave

[laslo101]

good luck DK !!!! hope you kill it bro

[natenator]

It has been a pleasure following along your ride...:yeah:fwave

As the saying goes... it's not the destination but the journey that matters.

I've enjoyed reading along too.

[macka]

looking forward to watching you in stoon

[Delt King]

Thanks guys.

I'm bringing my laptop and plan on posting throughout the weekend all my updates and pics as well as results. I'll do my best to post up anything on any CBB member competing as well.

[Bojangles31]

Best of luck.... You are gonna kill it!!!

[Aaron_37]

Good luck... I can't wait to see you crush this show - and update your avatar with an even sicker picture!

[slin_shady1]

Good luck brotha. See you here in the hotel soon.. Hope you have a safe trip out.

S.

[ange_d]

Good luck!
Can't wait to see pic's. Steve and I wish we could be at the show so much!

[69challenger]

Good luck DK!

[macka]

what hotel are you guys staying at?

[Delt King]

what hotel are you guys staying at?

Hilton Garden Inn downtown across the street from the TCU centre (where the show is being held). Got here safely earlier today, but i hate flying (or rather being cramped in a small seat next to people)

[Delt King]

Woke up this morning with my weight bottoming out at a whopping 173.4lbs
I lost 10 lbs in the last week and one inch off my waist. Unfortunately i lost a little too much legs this week too but whatever, i guess you take the good with the bad.
Here are a couple pics from this morning. No tan yet and no carbs in one week so things will improve from these pics for the show on Saturday.

[yooN]

Very nice, DK!
Love the new hair!

[shredded_Tris]

How many Litres of water are you drinking today D
Your looking AWESOME BTW

[Delt King]

How many Litres of water are you drinking today D
Your looking AWESOME BTW

I'm drinking 8 litres up till 9pm tonight then it's out till after the night show.
Haven't slept a wink all night and can't stop hiccuping for the last three hours WTF!

[shredded_Tris]

I'm drinking 8 litres up till 9pm tonight then it's out till after the night show.
Haven't slept a wink all night and can't stop hiccuping for the last three hours WTF!

Nice Buddy Nice!! Your legs look sick BTW! Thats pretty shitty about the sleep though man. Can you try to nap or anything. Or do you at least have something to do today to take your mind off of everything?

[Andre Gregoire]

Looking shredded, good luck!

[ironwill]

Peeeled bro!!! you are going to be sic up there!!!!!

[musclegeek19]

Looking great, kill it up there!

[BMac]

Looking awesome dude! Wish I could make it up to watch the show

[fit226]

look great brother...good luck!

[countrychic]

great conditioning DK :) have fun!

[Delt King]

Just did the official weigh in and came in at a light 170.2lbs (Yikes i was 190 a couple weeks ago) Time to eat!!!!

[tiramisu]

Is there a classic category at the nationals this year? You're looking like a good fit for this category.

[Delt King]

Is there a classic category at the nationals this year? You're looking like a good fit for this category.

Yes I'm registered for Classic bodybuilding as well as light middle weight.

On another note, man there are some crazy looking bodybuilders here! wow can't wait to watch the show.

Here's an interesting story...got here last night at the hotel. When i checked in i signed a form saying i'll pay for any damage that occurs because skin dyes. no problem i thought. So i get into the room and the duvet on both queen beds are the brightest white i've ever seen. Five minutes after i settle in, i spill an entire bottle of diet coke on the bed.WTF that's $100 dummy. So i pull the thing into the bathroom and start washing it in the tub. To my surprise it actually came out clean. one disaster averted, but it's still early lol

[Aaron_37]

Just did the official weigh in and came in at a light 170.2lbs (Yikes i was 190 a couple weeks ago) Time to eat!!!!

Hope you got some of them muffins hahaha! Can't wait to see how you end up showing... I'm impressed at how fast you dropped though.

[countrychic]

Yes I'm registered for Classic bodybuilding as well as light middle weight.

On another note, man there are some crazy looking bodybuilders here! wow can't wait to watch the show.

Here's an interesting story...got here last night at the hotel. When i checked in i signed a form saying i'll pay for any damage that occurs because skin dyes. no problem i thought. So i get into the room and the duvet on both queen beds are the brightest white i've ever seen. Five minutes after i settle in, i spill an entire bottle of diet coke on the bed.WTF that's $100 dummy. So i pull the thing into the bathroom and start washing it in the tub. To my surprise it actually came out clean. one disaster averted, but it's still early lol

is there a walmart or fields close? just go buy a $20 comforter.

[Delt King]

is there a walmart or fields close? just go buy a $20 comforter.

I brought some bedding and swtched it out. I bet you they pulled those crisp white duvets out just for the show because of the hundreds of bodybuilders staying here...can we say cash grab. Or i might just be paranoid.:rolleyes:

[Delt King]

It's raining and freezing here!!! i've got the heat on not the AC. What is up with this weather in Saskatoon? Back home in Windsor I hear people are melting!

[Delt King]

Just got back from the athletes meeting. Good news for me kinda...2 of us in the Classic Tall Class, so i'll either win the class or get last place lol.
In the light-middle class there are 12 of us and it looks like some really competitive guys, crossing my fingers on that one as i'm the tallest in the class.

Seen SlinShady and let me tell you he's in incredible shape, Ron looked huge (he is very tall) Marlon John, Jeremy Bravo and a couple other Super Heavies looked insane as well.

Ordered the DVD of the mens prejudging so i can see what the other guys look like as it's impossible to tell backstage as everyone looks jacked.

Continuing to load and just starting to fill back out finally. I was scary flat for awhile.