DK`s 2011 Canadian National title defense log

[Delt King]

Ok with around 22 weeks to go it`s time to start my annual contest prep log as i prepare for the CBBF Canadian nationals in Laval Quebec. Last year i was the Classic Bodybuilding winner and plan again to compete in the same class (assuming it`s still there).

So for those of you who have been following along in the past you`ll remember my offseason was a little bit plagued with sickness but i still managed to balloon up to 230lbs for a while. Couldn`t hold that weight very long and bounced around 218 to 225 mostly. i started a very mild cut a couple months ago because i was disgusted with myself. I officially was 218 when i started trying to cut (which is around 10lbs heavier than last years starting cut weight), this was about the second week in march.

Currently i am a decent 206 this morning. My ending weight needs to be around 175 again. So this will be a process in which i will cut to around 190 then maintain there for a while before making the final push closer to the end. around 190 i think i look pretty good in the past. Take a look at last years pics at that weight.

Anyway hope you guys follow along on this journey once again.

[massabsamurai]

subbed. Best of luck with this prep DK!

[Kaly11]

sweet! will be following this

[#8]

you have an arnold-esque v-taper. pretty impressive on that small of a waste dude. not a lot of guys can claim to that that anymore.

[JMP]

Good Luck & for sure will watch for updates !

[bigtavi8]

YAHHH DK NEW LOG for the year! I will start mine in the next few days great idea. Keep us updated and lets kill this year!

[BMac]

Kill it man!

[ironwill]

Most definitely see the improvements, you are a larger person all over at the leaness you were last year...That is great work....looking forward to following along bro......

[red rocket]

Lookin good DK. How tall are you, just wondering.

[Delt King]

Lookin good DK. How tall are you, just wondering.

I'm 5 10" maybe 5 10 and a half

[jack_krauser]

How small is your waist bro?

looking sick

[MuSuLPhReAk]

Give em hell DK!! Good luck on the prep.

[red rocket]

Cool bro, I was asking cuz of the weight you mentioned 175. Cuz I thought it was height = weight + 6kg.

[Delt King]

Cool bro, I was asking cuz of the weight you mentioned 175. Cuz I thought it was height = weight + 6kg.

height in cm minus 100 + 6kg. So I'm 175.5cm - 100 + 6kg equals 81.5kg or 179.5lbs.

[Talo]

Looks like you have a great start to things- try and stay healthy and repeat the title !

Do you think you will do the Arnold in 2012 ?

[Delt King]

Looks like you have a great start to things- try and stay healthy and repeat the title !

Do you think you will do the Arnold in 2012 ?

That's exactly what my plan was Talo...Next years Arnold's is the last major bodybuilding goal that i want to achieve. I'm more pumped and psyched for that than anything. Always going to give it 100%. Thanks for the support.

[Delt King]

So down to 202.8 this morning...going low carb, high protein, high fat at the moment. Feeling good. I've been experimenting with Geranium (not as a preworkout) but using it as an appetite suppressant and let me tell you that it's done a better job than hoodia (no effect on me), ephedrine (too much cns stimuli), and even meridia (don't want heart problems lol).

[JMP]

So down to 202.8 this morning...going low carb, high protein, high fat at the moment. Feeling good. I've been experimenting with Geranium (not as a preworkout) but using it as an appetite suppressant and let me tell you that it's done a better job than hoodia (no effect on me), ephedrine (too much cns stimuli), and even meridia (don't want heart problems lol).

DK - in what form are you taking this ? (i.e powder,pill,;liquid) ? How much per day (if u can share) ?

[Delt King]

DK - in what form are you taking this ? (i.e powder,pill,;liquid) ? How much per day (if u can share) ?

Caps...about 20mg to 40mg once to twice per day

[Delt King]

Weighed in at 201 this morning.
Yesterdays chest workout was aweful...forgot my preworkout caffeine and kinda rushed the warmups and i couldn't lift jack. Restarted creatine monohydrate again...and after watching the Will Brink vids i'm now being extra cautious on making sure i have 100% dissolved before i drink it. Seeing that it only loses 20% potency after 3 days i'm thinking that i'll make some creatine water (really hot water to get it dissolved then refrigerate it and use it for my PWO shake with dextrose or waxy maize)

[Gloomy-bearr]

Boiling water dissolves it in one stir for me
After watching that vid I tested it out and that Had the best results
The water was crystal clear with nothing on the bottom

[JMP]

I too have tried the hot water method and from a visual stand point for sure it mixes WAY better , DK - do you know if you can premix or your just trying it out ? I like your idea here ....doing all this at 4:00am not waking my wife and kids would be helpful & increase my life span :)


Weighed in at 201 this morning.
Yesterdays chest workout was aweful...forgot my preworkout caffeine and kinda rushed the warmups and i couldn't lift jack. Restarted creatine monohydrate again...and after watching the Will Brink vids i'm now being extra cautious on making sure i have 100% dissolved before i drink it. Seeing that it only loses 20% potency after 3 days i'm thinking that i'll make some creatine water (really hot water to get it dissolved then refrigerate it and use it for my PWO shake with dextrose or waxy maize)

[Delt King]

i think it ll work. it makes sense logically. i ll limit it to one day ahead so i don t lose too much.


[QUOTE=JMP;416099]I too have tried the hot water method and from a visual stand point for sure it mixes WAY better , DK - do you know if you can premix or your just trying it out ? I like your idea here ....doing all this at 4:00am not waking my wife and kids would be helpful

[razorsedge]

All the best DK. Sounds like you're in good spirits and have put your injuries and illnesses behind you. Will follow along as you document your journey and hope to meet you personally at the Nationals...give er bro!!

[Durrah]

http://http://www.facebook.com/photo.php?fbid=206759692686937&set=a.151710534858520.35524.109311112431796&type=1

Hey, i just moved in to Montreal all the way from Egypt. Might be competing in the same weight as you :) Either that, or i'll be taking a big off season to add more size. I'm Durrah by the way.

www.facebook.com/durrah1

[Delt King]

Hey whats up Durah--crazy veins you got going on there... Just moved from Egypt, i would imagine if you want to compete here they'll make you start from the regional level up even if you were a National champion back there. In fact i remember getting my ass handed to me a few years back by a National Champion from a different country who decided to compete here...he competed in local, regional, provincial and National shows basically back to back winning all his classes and overalls all the way up then placed top three in open and masters at Nats. Anyway i;m sure you'll be at Nationals in October in Laval if not to compete at least to watch the best show in Canada.


http://http://www.facebook.com/photo.php?fbid=206759692686937&set=a.151710534858520.35524.109311112431796&type=1

Hey, i just moved in to Montreal all the way from Egypt. Might be competing in the same weight as you :) Either that, or i'll be taking a big off season to add more size. I'm Durrah by the way.

www.facebook.com/durrah1

[Durrah]

What I do know, is that I have to compete in the provincials to qualify for the nationals, and provincials are usually open shows, I don't think anyone needs to qualify for the provincials, or am i wrong? Either way, I don't think i'll be competing again this year, already competed in march in the Oman Nationals, placed 4th, the avatar pic was backstage, it was an IFBB amateur show, not easy what so ever. Shows in middle east are all IFBB, which explains why the amateur teams there are practically the best in the world, it's very very tough. Here in Canada, amateurs seem to be a little easier to beat than back home, of course, pro's are beyond belief, but you take it one step at a time. If I don't compete this year, i'm taking a whole year off to add more size, then compete in a higher weight class, maybe under 187. In the avatar i was 174, 175.


Hey whats up Durah--crazy veins you got going on there... Just moved from Egypt, i would imagine if you want to compete here they'll make you start from the regional level up even if you were a National champion back there. In fact i remember getting my ass handed to me a few years back by a National Champion from a different country who decided to compete here...he competed in local, regional, provincial and National shows basically back to back winning all his classes and overalls all the way up then placed top three in open and masters at Nats. Anyway i;m sure you'll be at Nationals in October in Laval if not to compete at least to watch the best show in Canada.

[Delt King]

Sitting at 200lbs today just on the cusp of breaking into the 190's. Feeling good but it might be a tough weekend (3day weekends are great except when you need to be structured) I figure i'll just go out with my kids and get physical to keep me away from raiding the fridge.

On another note i finally updated my website...that's been too long in coming. Check it out, threw in a link to CBB also. Anyway,

Big Leg day today. I need to try and keep some size on these wheels. They have complete seperation and striated all the way to the top of my sweep already and vascularity in the tear drop. Show ready legs and not show ready abs WTF.

[JMP]

If you build it they will come ....lol ...Keep up the hard work & great idea about getting out with the kids , it helps ....I know !

[bigtavi8]

Awesome new website for the CMT bro. Looks very very good.

[FitnessModel45]

Keep it up coach! The new website looks great! Hopefully I can make it on the testimonial page in the future lol!

[Delt King]

Keep it up coach! The new website looks great! Hopefully I can make it on the testimonial page in the future lol!

Soon enough you will be...9 more weeks to showtime bro.

[Delt King]

So i decided to change gyms for this prep...the one in town is only five minutes from my house. I was traveling 30 to 40 minutes out to Windsor to train at the only hardcore gym around (Fouad trains there) but the increase in gas and extra time has changed my mind after a good 1 1/2 years there.

Got in a couple fantastic workouts there already...Legs went really well (as i can't walk now) and Delts last night was outstanding.

Diet has been a bit of a roller coaster but waist size has continued to drop so happy about that. Bodyweight had been as low as 200 last week then i had a few bad days skyrocketed to 208 and back down to 203 this morning. Weekends as usual are the struggle. It s nice to have a couple days off work but the structure during the week keeps things progressing in the right direction. If i can simply maintain on weekends i'm happy (haven't really been able to do that yet)

Still

[bigtavi8]

I hear ya on that DK. Its so much easier for me to stay on the diet when I'm at work. I dont have anywhere to go and my food is all here. At home on weekends i often am running errands or doing stuff with the family and have a hard time staying on my exact schedule. At work i can not make any mistakes. It makes it hard when u have a meal at 3pm, and 6pm and its 2pm and the family wants to go out for the afternoon. Looks like u have to bring 2 meals and eat cold food in the car which doesnt always happen. Just a hassle.

[Delt King]

Another epic back workout tonight... workouts have been going really well lately! Bent rows + hammer rows + rack deads + pulldowns = smoked.
Body is changing even if weight isn't falling drastically. Usually at this bodyweight my waist is nearly 36 inches but now it's only 33. Can't complain...keep on trucking along.

[bigtavi8]

Keep er going. If your back gets any wider you will be able to fly away :) screw delt king lets call u LAT KING lol Keep killing the prep similar things happening over here. tightening up and changing but weight staying the same. its def a good thing bro.

[Delt King]

Well i feel like i've been run over by a truck...this is good. Workouts have been fantastic. i increased my volume and cut out everything past failure (but still heavy) just higher reps 10 to 12 rather than 5 to 8. Anyway last year at this point i was all bodybuilding in my thinking and training. my goals and love were all about competing in bodybuilding. this year after making the switch to classic at Nationals last year i now find myself staring at the reality that i will never become an ifbb pro bodybuilder in canada. i love classic bodybuilding though and still plan to kill nationals this year as well as competing at next years Arnolds but other than those two shows i am really thinking about trying something different. what got me interested was seeing the pics of the new ifbb mens physique division. I really think my physique would be competive in that realm. Canada hasn t got anything for this yet but i'm sure it wont be long before we do. i will continue to ponder this switch.

[Delt King]

17.5 weeks out and just dropped to 199.2 this morning. :shock

[Talo]

Crazy legs man and with LOTS of time .

IYO, Are you dropping to fast or on a good pace ?

[Delt King]

i want to be ready 2 to 2.5 months out so that i can play with a reintroduction of carbs to fill out... staying lean that long will also help tighten lower ab area too.

[bigtavi8]

HOLYYY LEGGS. looking much bigger also besides being shredded.

[Delt King]

17 weeks out as of yesterday. Had an incredible weekend diet wise with no foul ups finally. Body weight dropped to 196.8lbs and everything is starting to look pretty crazy again. My post contest goal is to stay around the 190 mark which will give me year round abs and conditioning equal to most level 1 competitors. My true contest weight will of course be around 179.6lbs
Anyways, loving the weather, loving life and feeling fantastic!

[Delt King]

Big back workout last night...emphasis on width day. Chins, Parallel grip wide pulldowns, Tbar rows, Pulley rows and ending with deads. Big Ken (KSBGA) pushed me hard. Getting to the point where i'm feeling comfortable with how i look again. weight is 196-197. Upped fiber intake to 80 plus grams per day. Looking forward to the Toronto Supershow this weekend...BigTav and I are crashing with Korilon...Don't be shy and make sure to say hey if you notice us.

[bigtavi8]

We want pictures :) :) :)

[JMP]

great to hear things are coming together , will for sure say hello should we bump into each other at the show , its going to be a good one.

[Delt King]

Found more info on the Nationals yesterday...www.cbbfnationals.com/ (http://www.cbbfnationals.com/)

and interestingly enough i will now be in the Classic Short class and i can be a top end 188lbs!. Well this changes things as i can come in much heavier and fuller than ever.

[FitnessModel45]

That's awesome DK! Can't wait to see the package you're bringing this year to the Nationals! Keep it up coach!

[Delt King]

About 15 weeks out today...took the last week to fill out and grow a bit. I was telling my workout partner that i've never been this lean at this bodyweight before and that i'm extremely happy at where i'm at now. So sitting currently at 199 (was 196 last week). Vascularity is getting silly and I'm still keeping measurements up on my legs and arms (usually they fall fast when i diet) I plan on posting up a few pics tomorrow...assuming they look ok. lol
Still haven't touched cardio yet so plenty of tricks up my sleeve to dail it in.

[ksbga]

Enjoying the trip so far coach. Watching you defend this year will be so worth it, you getting my A$$ in shape along the way is icing on the cake!
Hope to keep pushing you / killing it with you the next 15 weeks. Time to grab another gear....

[Delt King]

Well i picked up a recumbent bike on the weekend and started empty stomach morning cardio today. Thanks to Netflix it went really well. Feeling good and only 14 weeks to go. Time is flying by.

[Delt King]

Morning cardio jump started my progress again. Sitting curently at 194.5 and getting pretty lean. I know, i know...i gotta get the pics up soon. This weekend for sure lol.:saycheese

[FitnessModel45]

We don't believe anything till we see it coach! Lol jk! :P

[Delt King]

13 weeks out and nursing a sore lower back. i attribute it to the left hip flexor that has been giving me trouble for nearly 8 mths now. Time to make an appointment with a good chiro see about some ART and see if i can get healthy. My bodyweight bottomed out at 193 last week before my cheat saturday. Looking and feeling pretty good considering. Back to morning cardio tomorrow.

[Delt King]

Back to 193 this morning and 12.5weeks out. Just thought i d put up an updated pic (although blurry) you get the idea anyway. :)

[ksbga]

You continue to inspire DK. Can't wait to watch you repeat at the Nationals. AND mention to everyone we meet that yes, Mr. Canada does indeed change my weights for me. lol... You got this bro!

[ironwill]

You look great DK, i am thinking thats body hair, not fuzzy pic:beer:help.....I see more muscle on that frame compared to last year....Great work....Cant wait to see you win title 2 at the nats......

[FitnessModel45]

Looking good coach! Keep it up!

[Delt King]

Just finished a chinese food cheat meal and now i think my stomach may actually explode! I can barely breathe i'm so full. Can't do much now except lay down and hope this digests enough so i can sleep. ugh, i don't recommend anybody ever trying this.

[Delt King]

Looking over my training logs from the last few shows and i'm exactly where i was at the same point out now as back then. I could've sworn i'd grown or was leaner now but the tape measure nor scale show it. Still got 11 weeks to hold muscle instead of letting it shrivel away. Still recovering from that chinese food disaster (made me gain 6lbs) and it's not quick to come off. Went back on daily creatine monohydrate the last week as well and going to keep it in till about a week out.

[Delt King]

Bodyweight is stabilized at 199 morning weight now although still getting leaner. Creatine Monohydrate as usual gives me the 6 lbs gain so i attribute at least some of that to the increase. Not complaining as long as visually there are changes still happeneing. 11 weeks out as of yesterday. Feeling pretty good escept for my foot that is killing me...basically i decided yesterday morning to play tennis for cardio (haven't played since high school) and i had the wrong footwear. My own fault for thinking i was 18 still. But i did love the game and will continue to play once i'm healed up.

[Delt King]

74 days and counting down...pics are from this morning weighing in at 196.8lbs going to turn on the afterburners soon and tighten up fast but i'm happy so far.

[ironwill]

Good stuff, i saw some pics of other dudes competing in the classic this year, you will have some competition...I like this division personally....It is good that they made it for taller leaner guys....Very good...I think it will gain popularity quickly, like the 202, or 212 class is...

[FitnessModel45]

Wide as a barn door brother! Looking good so far! :)

[Stoneco|d]

74 days and counting down...pics are from this morning weighing in at 196.8lbs going to turn on the afterburners soon and tighten up fast but i'm happy so far.

Looking good! Looking really lean at 74 days out

[Praetorian]

Looking over my training logs from the last few shows and i'm exactly where i was at the same point out now as back then. I could've sworn i'd grown or was leaner now but the tape measure nor scale show it. Still got 11 weeks to hold muscle instead of letting it shrivel away. Still recovering from that chinese food disaster (made me gain 6lbs) and it's not quick to come off. Went back on daily creatine monohydrate the last week as well and going to keep it in till about a week out.


Not trying to be negative but to me this is a red flag that says something needs to change in the offseason.
P

[Delt King]

Not trying to be negative but to me this is a red flag that says something needs to change in the offseason.
P
You re absolutely correct P...my offseason sucks. i get strong as a horse. fatten up but as far as new muscle goes, blah. The thing is i know what i need to do, but still haven't implemented the strategy yet. (it's all nutrition). i plan on doing things much differently in the future.

[Delt King]

8 weeks and a couple days left till showtime. Weight is 197lbs this morning. I think i look pretty good and i feel great. Increased volume of workouts a tad and threw in some modified DC training. Strength is staying much higher compared to yrs past at this point of the prep. legs are staying larger also (which is very good news). I think i grew the last 3-4 weeks (cheating on my diet actually helped rather than hinder lol) Anyways, trying to stay focused on the goal.

[FitnessModel45]

Time is flying! Keep it up big man!

[Praetorian]

You re absolutely correct P...my offseason sucks. i get strong as a horse. fatten up but as far as new muscle goes, blah. The thing is i know what i need to do, but still haven't implemented the strategy yet. (it's all nutrition). i plan on doing things much differently in the future.

Just a hint...lower carbs..up protein and fat...youll stay leaner but grow nicely...new muscle is difficult to build when our BF levels get too high...not efficient. As for training concentrate on the basic power lifts...bench, squat deadlift like there is no tomorrow...get those weights up as well as the reps...and dont be afraid of volume...I see too much of this one or two set stuff...that may work for Dorian but unfortunately we dont have Dorians genetics...and most cannot train with the intensity necessary for one or two sets consistently. Four full working sets on each exercise not counting warmups!
P

[Delt King]

57 days and counting!:hu

[Delt King]

down to 53 days before stage time...leaning up nicely and will post up some pics this weekend after i pay my young son to shave my back LOL.

[Delt King]

Two a day cardio started this morning. Not much time left to pull it together!

[Delt King]

44 days to go...i booked my hotel and pre-registered for the show. Still stressing a bit about elevated bodyweight but still time to pull it all together. Definitely the biggest and fullest i've been this close to showtime but still need more CUTS. Hello fish welcome to every meal!

[Delt King]

Pic at 200lbs today (no pump, little hairy and bad camera) whatever. Just read that physique division might be coming to Canada in 2012. If so i'll be all over that class!

27369

[Canadian Protein.com]

Very impressive!

[Delt King]

More updated pics...6weeks out as of right now exactly. 199lbs after meal 1
2739327394

[Stoneco|d]

Looking good DK, how big is your waist?? like 28 or something lol

[Delt King]

Looking good DK, how big is your waist?? like 28 or something lol

I wish! This morning it was 31.75 inches around the belly button. Should be able to get it to 31 if everything goes well the next 6 weeks.

[dan1977]

Looks very tiny from those pictures.

[Stoneco|d]

I wish! This morning it was 31.75 inches around the belly button. Should be able to get it to 31 if everything goes well the next 6 weeks.

31 would still be awesome, you got wide lats.

[Delt King]

Hello! :shock never before seen upper ab vein decided to come say hello yesterday. Cool.

Mustard has become my best friend. On my eggs, on my chicken, on my tuna...

Cardio 2 hours a day regularly now.

[Felinecougar]

DK. Where are you shopping for fish at? Talipia?

[Delt King]

DK. Where are you shopping for fish at? Talipia?

I haven't done talapia in a few weeks now. I love the fish don't get me wrong but i have a serioous issue with eating too much and it is too easy to eat a pound of that in 1 sitting.

So my diet at this point is mainly tuna, eggwhites and the odd piece of chicken, steak or salmon. Lots of fish oils and natural peanut butter.

[Stoneco|d]

I wish I could eat peanut butter, my trainer said no peanut butter at all. I take fish oil a lot and omega 3 pills. Also steak twice a week. I eat a lot of egg whites with franks hot sauce, 8 cups a day.

[natenator]

I wish I could eat peanut butter, my trainer said no peanut butter at all. I take fish oil a lot and omega 3 pills. Also steak twice a week. I eat a lot of egg whites with franks hot sauce, 8 cups a day.

Do you get a refeed meal?

No fats and i'd feel like i was starving to death which is fine for the last few weeks. Not so much for 10 weeks... Lol

[Stoneco|d]

My carbs and protein are high

[Delt King]

Dieting is almost bearable until fats are taken out. My carbs have been low forever now and don't really miss them this year but my fat has been much higher...

At five weeks out now i am very pleased at my conditioning. New Pics? I will wait till next weekend at 4 weeks out as i'm finding that i need to retune the posing to compliment the added size.

[Delt King]

Turned on the afterburners to full throttle cause i thought i was behind but now...gotta shut em down to half speed. Too close to ready. Lol woke up yesterday at 192.6 extremely lean although carb depleted and dry.
Decided to skip cardio all day yesterday and had a refeed last meal of the day and weight is back up to 195 this morning.
:shockStriations on glutes are coming in (first time) yeah!
Will keep depleting and refeeding as needed for the next 34 days. :)

[Delt King]

191.6 this morning with 30 days till it's stage time. About 5lbs to go.

Big Leg day tonight, still squatting, squatting and more squatting...gotta keep these legs bigger and fuller than ever (3 inches bigger than last yr so far)

Bringing some added fats back into the meal plan to see how that affects my progress. Carbs are LOW. I would dare say even Keto at this point (thankfully no headaches this time around)

Keep hitting it hard my fellow bodybuilders cause i'm bringing it 100% this time.:hu

[natenator]

Are you only doing classic?
191.6 this morning with 30 days till it's stage time. About 5lbs to go.

Big Leg day tonight, still squatting, squatting and more squatting...gotta keep these legs bigger and fuller than ever (3 inches bigger than last yr so far)

Bringing some added fats back into the meal plan to see how that affects my progress. Carbs are LOW. I would dare say even Keto at this point (thankfully no headaches this time around)

Keep hitting it hard my fellow bodybuilders cause i'm bringing it 100% this time.:hu

[Delt King]

Are you only doing classic?

Unfortunately I need to be realistic...even with the improvements i've made, with the new class changes for lightheavy, it would tough to be competitive. If it were still middleweight up to 187 then I would have done open as well but competing against 198lbs monsters who are 5 foot five (no thanks). For my height i would need to be heavy to superheavy and i just don't want to get that big anymore.

I'm hoping more guys do the classic because i am confident no matter who does it i can still win. According to the Nationals website i am now a classic short class asit goes up to 180cm (not sure how i was classic tall last yr) I am 178.5 to 179.5cm depending on the day i measure.

So i'm going down to 186lbs for weigh ins to be on the safe side. (still 16lbs gain of show weight over last yr) i didn't actually gain that much muscle really, i just did a better job at retaining it during my cutting this yr. ;)

[natenator]

I may get my buddy Shannon to do the classic as well lol


Unfortunately I need to be realistic...even with the improvements i've made, with the new class changes for lightheavy, it would tough to be competitive. If it were still middleweight up to 187 then I would have done open as well but competing against 198lbs monsters who are 5 foot five (no thanks). For my height i would need to be heavy to superheavy and i just don't want to get that big anymore.

I'm hoping more guys do the classic because i am confident no matter who does it i can still win. According to the Nationals website i am now a classic short class asit goes up to 180cm (not sure how i was classic tall last yr) I am 178.5 to 179.5cm depending on the day i measure.

So i'm going down to 186lbs for weigh ins to be on the safe side. (still 16lbs gain of show weight over last yr) i didn't actually gain that much muscle really, i just did a better job at retaining it during my cutting this yr. ;)

[Delt King]

No way is Shannon able to do Classic he'd be too heavy for his height. but damn if he comes in like the provincials in 09. he could very well take the Light heavy and overall

[natenator]

He's pretty tight already but don't tell him i said that.


Im squeezing the life out of him to make sure he's peeled the same if not better than in 09. He's sitting sitting around 201 so prob end up around 193'ish for weighins and hopefully we can fill him out another poumd or two.
No way is Shannon able to do Classic he'd be too heavy for his height. but damn if he comes in like the provincials in 09. he could very well take the Light heavy and overall

[Delt King]

4 weeks out and things are coming together as planned.
2761427615276162761727618

[Delt King]

Bodyweight dropped to 189.8 so i decided it was again time to carb refeed. So last night before bed...pancakes, waffles, pudding, and a lot of oats. And let me tell you my digestive system wasn't impressed at all with that torture. I kept waking up all night with a stomach ache till 13 hours passed. Actually feels good to be eating super clean. Today is a protein only day. Tomorrow back to protein and fats!

[Delt King]

3 weeks to go from today...had a scheduled carb refeed friday night which went as planned however the next morning i woke up so incrediby ravenous for carbs that i was like a crack addict needing a fix and eff i fell off the wagon...twice yesterday. Today has been stellar and thankfully the cravings have subsided. the net result was a 5lbs bodyweight increase. The plan is to have it back down to pre load levels by thursday then onto the final two week push to the finish line.

One of my weaknesses has always been pudding for some unexplained reason. Today i've been making my own with 2 scoops of chocolate isolate and one tbs of peanut butter...add just enough water to dissolve the protein and mix till its the consistency of cake icing or a thick pudding (i also add a packet of splenda for my sweet tooth) knock that back with my multivitamins and a handfull of omega 3 fish oil caps and i'm good to go after having a half liter of water. It's a nice change from the tuna or egg whites.;)

[Delt King]

Waist measurement has gone SUB 30!!!! it can still tighten up a bit in the lower back area so hoping for 29inches. To go with a 60inch delt measurement (in the relaxed pose) :a+

[dan1977]

wicked.

[Delt King]

Suffering through a non fat- and non carb day. Relying on lots of franks red hot!!! i doused my tuna and put in a packet of sweetener and made sweet heat. 17 days and counting. Hitting legs tonight (all bodyparts twice a week now since monday) Squats-hacks and lunges in a GIANT set. Bring the puke bucket folks, you might see some Franks red hot slightly digested lmao.

[dan1977]

27738

[Delt King]

13 days to go guys! got through the weekend while making progress instead of back peddaling finally. weight is at 189.2 dry in the morning. only 3lbs to go for weigh ins!

[steve_d]

I just realized they changed the cutoffs for classic. I hope this makes the competition a little more fierce for you!

If I stretch out my neck as far as possible, i can weigh almost 168 - it used to be 10 pounds less! If I can't manage to put on enough weight since last show, I'll see you in the classic overall next year :) Crossing my fingers that I can't make it though. But if more people realize the change, this could be an interesting division, since I bet you a lot of the guys could actually make the cutoffs now.

New goal for 2012: Gain enough so that I can't make classic!

[Delt King]

I just realized they changed the cutoffs for classic. I hope this makes the competition a little more fierce for you!

If I stretch out my neck as far as possible, i can weigh almost 168 - it used to be 10 pounds less! If I can't manage to put on enough weight since last show, I'll see you in the classic overall next year :) Crossing my fingers that I can't make it though. But if more people realize the change, this could be an interesting division, since I bet you a lot of the guys could actually make the cutoffs now.

New goal for 2012: Gain enough so that I can't make classic!

Pretty sure this will be my last Nationals for a few years. It's been a stretch to even make this weight cut off this year. After the Arnolds in 2012 i plan on gaining lean mass slowly while staying lean (i finally figured out what works for my body) and coming back to Nationals in the open heavies (three yrs maybe)

[Delt King]

The countdown continues...12 days out.

Woke up this morning and to my surprise 187lbs WOW ok only one more lbs to go. Gotta love those non fat and non carb days. Back on fats today thankfully.

Got my Dream Tan spray (2 bottles) and Dream Tan Cream in the mail finally. Got a crazy deal on Amazon.com but had to send it to an american address since they don't ship to Canada.

I would've hired SS to do my spraytan but i had already bought this stuff by the time i knew he was coming for sure. I wasn't impressed with my SprayTan last year at Nationals but i've seen Sean Summers work and i Know how perfect his tans look. Oh well.

Took my measurements again to make sure i'm retaining muscle and arms and legs (bodyparts that tend to shrivel away on me) are staying large. Compared to last year quads are 3inches bigger still and arms are 1/2 inch bigger. My waist is at it's smallest ever 29 3/4inches and bodyweight is the highest it's ever been for contest ready. So all in all i am very pleased with how things turned out this prep.

Huge thanks to my training partner KSBGA (Big Ken) who's been pushing me to keep heavy on the weights...the key to the muscle retention this prep.

:hu

[A.C.P.]

The countdown continues...12 days out.

Woke up this morning and to my surprise 187lbs WOW ok only one more lbs to go. Gotta love those non fat and non carb days. Back on fats today thankfully.

Got my Dream Tan spray (2 bottles) and Dream Tan Cream in the mail finally. Got a crazy deal on Amazon.com but had to send it to an american address since they don't ship to Canada.

I would've hired SS to do my spraytan but i had already bought this stuff by the time i knew he was coming for sure. I wasn't impressed with my SprayTan last year at Nationals but i've seen Sean Summers work and i Know how perfect his tans look. Oh well.

Took my measurements again to make sure i'm retaining muscle and arms and legs (bodyparts that tend to shrivel away on me) are staying large. Compared to last year quads are 3inches bigger still and arms are 1/2 inch bigger. My waist is at it's smallest ever 29 3/4inches and bodyweight is the highest it's ever been for contest ready. So all in all i am very pleased with how things turned out this prep.

Huge thanks to my training partner KSBGA (Big Ken) who's been pushing me to keep heavy on the weights...the key to the muscle retention this prep.

:hu

It is great to see that all the hard work and dedication has paid off. I have a similar body type as you (classic) and feel as though you are an inspiration to us taller guys for keeping a muscular physique. Great job with this prep! I am sure you are going to bring your best to Nationals.

When I did my last show SS was there doing spray tans and I am glad that I used him. He was amazing and took care of everything. I had purchased some sun rays tanning stuff a couple of weeks before but I am glad I chose him instead.

Keep with it. Only 12 more days to go!!!!!!!!

[Delt King]

10 days out...and i dropped creatine monohydrate out of the mix. Bodyweight has been steady around the 187-188 mark the last 4 days. still gotta get to 186 but i don't want to get there based on diuretics so hoping the CM drop might bring me down a lbs or 2 (i usually gain 4lbs when i jump on it).

Cardio needs to be bumped back up to 2 hours (as i been doing 1 hour only the last 4 days)

Christmas tree is in, lower glute striations are in...and even my lower ab area is looking better than usual.
I need to post up a pic soon.

[Stoneco|d]

That's awesome, you going to kill it! Ya post a new pic, you motivate me to keep going.

[Evolution31]

Looking amazing bro; I hope everything works out for you at Nationals.

I have a couple friends from New Brunswick going to the show next week. Two are doing Juniors and one is doing your division. I myself am doing the New Brunswick Provincial event, and just hired Prae to help me out over the last 6 weeks going into the show.

Just wanted to say that I`ve been following along for quite sometime now and following your Log is motivating and your an inspiration to all those people who don`t believe in Keto dieting. Keep up the good work man, I`ll be following along.

[Delt King]

Less than a week out now. Woke up yesterday at 184.4lbs flat as and depleted as a pancake. Took in carbs throughout the day 300grams. Looked good yesterday while doing it but not so good this morning when i woke up at 188lbs. Sigh. This seems to always be the case with me so i know that although i'd like to carb up early, i am not going to screw around to get that extra 5% better and potentially lose 15% conditioning. So i'll leave the carbs and fats for Sunday morning. Anyways here's a pic first thing in the morning couple days ago before eating anything at all. Next pics will be after i get to Laval .

[aznaro8]

Good luck DK!

[Felinecougar]

I wanna wish DK all the best at Nationals and want a promise made, to text us back here at home on his placings as soon after the show as possible. You've been so much encouragement at the gym that I've much appreciated this season of contest prep. I've enjoyed having you and the KT around each night to break up the agony of it all.

Everyone..this guys waist is nearly as tiny as mine, his back is as wide as a house. He's gonna rock.

Go get em and have a safe trip there and home.

[gustavo77]

Only been following your thread for a short time here DK but i want to wish you all the best at the Nat's... now go get that freaking trophy!

[Delt King]

So excited now as we re only 5 days out. final prep is coming together. One more workout. a few more cardio sessions left. I ll be on the road in 48hours starting the end of this journey. i plan on posting up pics from the hotel on friday and will be updating CBB as much as i can.

[Delt King]

I wanna wish DK all the best at Nationals and want a promise made, to text us back here at home on his placings as soon after the show as possible. You've been so much encouragement at the gym that I've much appreciated this season of contest prep. I've enjoyed having you and the KT around each night to break up the agony of it all.

Everyone..this guys waist is nearly as tiny as mine, his back is as wide as a house. He's gonna rock.

Go get em and have a safe trip there and home. Thanks for the support FC, i ll text results so fast in a massive blast everyone will know the results. lol

[natenator]

wish I was going :(

[Delt King]

Here's another pic from 8 days out.:greet

[MuSuLPhReAk]

Good luck Jerry!!

[Andre Gregoire]

Good luck Jerry!

[A.C.P.]

Good Luck DK!!!!!!!!!!!!

[Delt King]

Weigh ins start at noon today till 5pm. Yesterday i woke up looking crazy. water loaded a bit over 7 litres throughout the day. I haven't eaten yet but i look flat today. Not going to stress. It's all about tomorrows prejudging at this point. The mind will play tricks on you but you need to stick to the game plan. On another note walking around the mall yesterday....i think people thought i was an alien. lol Wait till the next couple days Laval when more than a couple hundred aliens invade.

[razorsedge]

Looked great at weigh in bro..give er!!

[Delt King]

Thanks Razor, sorry i was a bit out of it. Damned no carbs lol. Time to load though.

[razorsedge]

Lol..familiar with the drill and the no carb syndrom...no worries..all the best tomorrow and will see u after the show

[Talo]

G-luck - DK

[Delt King]

6 guys in my class. Apparently i'm short (short class that is) 5 foot 10 is short? lol
Feeling good...carbing up and painting tanning crap on me all night.:goodluck to the competition, they'll need it.

[blp]

you still stick to almond chocolate carb loading since 2007 ?

[Delt King]

you still stick to almond chocolate carb loading since 2007 ?

:shocklol BLP you remember that eh, I was going to use your cake icing trick. No i used rice this year as my main carb...the rest is secret.

[Delt King]

Well the results are in for my class. 10 guys in my class and i got 4rth or 5th (not sure). I'd be lying if i said i wasn t dissappointed but the reality is the judges saw what they saw and i didn t see myself on stage. I've decided to take some time off competing to finally put some quality mass on my frame. Just too tall and lanky at this point. NOT going to blow up though! Just slowly progress in the right direction bit by bit.

[gustavo77]

Even though you did not win your class, you busted your ass bro and shit, you were competing at the nationals... well done DK. Now take that time to rest and grow....and eat... :)

[dan1977]

Bummer! Although disapointing there's nothing to be depressed about when you gave your 110%. You still look better than 99.9% of the population and no one can take that away from you. Well done! :peace

[steve_d]

I am willing to bet the winner was shorter than you. With the way they restructured the formula, it gave huge advantages to shorter guys compared to the old formula. Ex. 5'6 cutoff was about 155 before, and now 166....

so perhaps they didn't even fit the description of classic using the original formala. Anyway, take some time off and return when you can't even make classic cutoff!

[Delt King]

Finally found a pic of me from the weekend. I don't think i was 100% for sure. 2 days earlier i looked better. Oh well i'm not competing again until i am a full heavyweight. I'm confident that i have the genetic structure to do some damage with 25-30lbs of extra stage weight.

[natenator]

Finally found a pic of me from the weekend. I don't think i was 100% for sure. 2 days earlier i looked better. Oh well i'm not competing again until i am a full heavyweight. I'm confident that i have the genetic structure to do some damage with 25-30lbs of extra stage weight.

I think you could do well with that added size as well. And I think you can do it but how are you going to do it? I don't recall your age but you must be around the same age as me or a bit older (mid 30's) and last year you gave up on bulking because you didn't like the look. How are you going to add 20-30lbs of stage weight to your frame over the 2, 3, 4 years when once you start getting up in age it starts becoming harder to put on a significant amount of muscle each year?

Don't take this as a diss on you or your abilities. Just throwing the realistic aspect to what you want to accomplish out there for you :)

Btw, I think you looked great from the pics I saw. As good as last year? Maybe not but not far off. You just never know who is going to show up and as you said, for your height it makes things more difficult tocompete against guys 2, 3 4 inches shorter than you.

[Andre Gregoire]

I also think you look great and you have great structure, with added size you will be dangerous.

I like natenator's question, I was thinking the same thing. How would I do it?

[steve_d]

I've posted on this issue a few times...I feel like I am being a downer when I bring it up, but countless times people get into that same frame of mind, only to be disappointed by not accomplishing the goal of adding '15, 20, 25, 50' pounds to their frame. Like Nate said, eventually diminishing returns are bound to happen, and that weight is not going to come on easy.

Personally, I think you would look great at the top of the light heavy...I don't think you need to be 220+ to succeed. 198 dry as a bone at 5'10 is not small by any means!! And I honestly think that type of gain is achievable in 3-5 years time.

[Delt King]

Last yrs bulk was a failure for sure. gained way too much fat too quickly and it all had to do with not approaching offseason with the same consistency as precontest. I honestly have never tried with any effort to put on muscle. I've trained hard...that's for sure. I've taken the right supplements but in reality i've only been giving 50% effort toward offseason (which is weird because i have no problem cutting for 8mths of the year) Yes with my age 36 now, it would seem that the best years for growth are behind me but there are "special supps" that can even those odds in my favour several more years. This past precontest season has taught me a lot about myself, about how my body reacts to certain foods and macronutrient breakdowns. I've finally worked legs consistently for the first time and managed to put on 3inches on my wheels. I guess the 30 lbs is more hyperbole. I really mean that i am going to put on quality mass to fill out my frame. i don't want to think back and say "what if" In my experience over the last 6 years competing i know that there are only very few even at the highest level who have the structure and the genetics to take things to the next level. I may be dilusional but i do think that if i fill out i could compete among the best in the open class and be a contender for a pro card. (Not that a pro card really means anything) it's only a goal to work towards, nothing more. I do appreciate the feedback guys and no i don't take offence to the reality checks.

[maxpower]

with the proper diet, training, supps and rest (more important as you get older), you can still continue to make great gains in your late 30's and well in to your 40's. im in my mid 40's and have made better gains in the past 2 years than any other 3 or 4 years combined (training 30 yrs). BTW...you looked great at the show.

[Felinecougar]

Common Jerry, Look at me buddy. (Ya I'm being my usual bully self here.) I started bodybuilding in my 40s and gained more mass in my 50s then ever before. Don't toss in the towel cause of the candles on the birthday cake.