FitnessModel45's Road to the 2011 IDFA International Championships

[FitnessModel45]

Hey everyone this is my first ever contest prep log. I have never competed before so I'm excited to step on stage and give it my all! I will be competing on July 23rd at the 2011 IDFA International Championships in the lightweight (155 and under) novice division. I'm 100% natural and have made the decision to remain so for life.

Age: 23 years old
Height: 5'8"
Starting Weight: 179 lbs
Current Weight: 155 lbs

I have been working with Canadian Muscle Team leader Jerry Poirier for my contest preparation and have made great progress thus far. I am doing a 16 week prep and currently sitting at about 7 and half weeks out from the show.

Here are a few recent pictures (don't mind the crappy posing; I'm in the process of learning how to pose properly lol):

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[red rocket]

You look good bro, deffinately a great base to work with. Great quad developement. Have fun bro, there is nothing quite like it.

[Delt King]

FitnessModel has been a perfect client guys...always stays impecable with the diet plan...oh what i would give for that kind of self discipline. You've worked very hard for your results and now it's time to display it. Keep up the good work.

[CallmeB]

Got any before pics?? I always like to see where people came from!

B

[FitnessModel45]

You look good bro, deffinately a great base to work with. Great quad developement. Have fun bro, there is nothing quite like it.

Thanks bro! That's so true, there really isn't anything quite like bodybuilding; you put in hard work and sweat, and you get back results that stay with you for the rest of your life.

[FitnessModel45]

FitnessModel has been a perfect client guys...always stays impecable with the diet plan...oh what i would give for that kind of self discipline. You've worked very hard for your results and now it's time to display it. Keep up the good work.

I appreciate the kind words coach, but self discipline can only take a man so far...it was with your knowledge/expertise in addition to my self discipline that has brought me thus far.

[FitnessModel45]

Got any before pics?? I always like to see where people came from!

B

Yeah absolutely bro. Here are a few pics from my offseason before I started my prep (they aren't full body shots though)

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[aznaro8]

Good luck man!

I just competed in my 1st show and although I was very disappointed in the result it's all about the journey. You're gonna look back at your starting point and end point and that will make all the sacrifices you've made worthwhile seeing the changes you made and all the things you learned along the way. Last week is fun, especially once you start your carbup and seeing the changes with every meal and then by the hour towards the end.

You'll have to let us know how your experience with the IDFA event is, I'm very interested as I'm planning on doing a IDFA show next time I step on stage.

[FitnessModel45]

Thought I'd give you guys a little update. My weight was 153.0 lbs this morning and I felt REALLY sluggish throughout my workout!! Thank God I had my girlfriend there to put up with me and keep my motivated! :)

Here are some pictures from this afternoon. I'm still terrible at posing lol! Any feedback would be much appreciated! Thank guys!

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[FitnessModel45]

Good luck man!

I just competed in my 1st show and although I was very disappointed in the result it's all about the journey. You're gonna look back at your starting point and end point and that will make all the sacrifices you've made worthwhile seeing the changes you made and all the things you learned along the way. Last week is fun, especially once you start your carbup and seeing the changes with every meal and then by the hour towards the end.

You'll have to let us know how your experience with the IDFA event is, I'm very interested as I'm planning on doing a IDFA show next time I step on stage.

Thanks you so much for the input bro! I find it very inspiring to hear about the experiences of others like myself who are competing for the 1st time. Follow me on here and I'll definitely keep you posted on how the entire journey goes for me! :)

[Mr Ontario]

Looking good bro

[aznaro8]

How's the prep going? 5 weeks and change to go? Almost there bro. Not sure how strict IDFA is with their mandatorys but one thing I do remember reading when I was looking into them is that their most muscular says crab or hands on hip I believe. I don't know if they'll frown on you for doing hands clasp or not though. Other odd thing to me was side chest/tri from both sides instead of side of your choice.

[FitnessModel45]

That's right aznaro8! 5 and half weeks out now! I'm pumped!! Thanks for the info by the way, I'll try to work on my crab pose for the most muscular then; although I don't know if it'll be my strongest pose..

Update for everyone: So I'm currently 149.0 lbs and slowly getting leaner. I'm starting to feel small though unfortunately.. :( I also started hitting up the tanning beds every other day to get a nice base tan. First time going to a tanning salon last week lol!

[FitnessModel45]

5 weeks out now! :) My weight was 148.4 lbs this morning; omg I'm so light lol!

These are some updated pictures taken this afternoon:

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My back double bicep pose sucks...does anyone have any suggestions on how I can improve my back?

[aznaro8]

Nice progress from the first set of pics! Don't forget to flex your legs on the back shots.

Try leaning forward slightly on the left leg to bring out the hams/calves. You're almost pretty much on one leg and with the right leg be on your toes to help balance yourself. Make sure to flex that right calf. Also turn the right leg out slightly to the right to bring the line down your right calf and also detail on the hamstrings. I know I probably did a crappy job explaining it lol That's the way I do it... but everyone does it differently. Try watching some vids on youtube and see how others get into it and practice the different ways and see which one you like best and makes you look the best.

EDIT - Google "Longevity" by Ken "Skip" Hill... he's got a free DVD online where he's got a chapter on posing. Some good tips in there. Hope it helps!

[FitnessModel45]

Nice progress from the first set of pics! Don't forget to flex your legs on the back shots.

Try leaning forward slightly on the left leg to bring out the hams/calves. You're almost pretty much on one leg and with the right leg be on your toes to help balance yourself. Make sure to flex that right calf. Also turn the right leg out slightly to the right to bring the line down your right calf and also detail on the hamstrings. I know I probably did a crappy job explaining it lol That's the way I do it... but everyone does it differently. Try watching some vids on youtube and see how others get into it and practice the different ways and see which one you like best and makes you look the best.

EDIT - Google "Longevity" by Ken "Skip" Hill... he's got a free DVD online where he's got a chapter on posing. Some good tips in there. Hope it helps!

Thanks aznaro8! It's been a lot of work but definitely worth it so far! Also, thanks for the tips; I'll try to work on keeping my legs flexed for my back shots. That Longevity movie is pretty good so far. I'm slowly watching the entire thing; on Chap 6 right now! Thanks for the recommendation on the DVD!

[FitnessModel45]

3 Weeks Out Everyone!!!

I've been hitting the cardio twice a day and man does it suck!! LOL!! My weight is currently 147.8 lbs.

Here are some updated pictures:

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Any comments/criticisms are welcome! :)

[JMP]

Great job FM , dialing it in nicely .....keep the update shots coming

[FitnessModel45]

Great job FM , dialing it in nicely .....keep the update shots coming

Thanks JMP! Almost show time! :)

[aznaro8]

Nice work man, definitely lots of noticeable changes. Looks like you've been practicing those poses as well too! Good work! Make sure you practice holding those poses. I had a friend who competed in a IDFA event earlier and he said he had to pose way longer then at the provincial shows.

[FitnessModel45]

Nice work man, definitely lots of noticeable changes. Looks like you've been practicing those poses as well too! Good work! Make sure you practice holding those poses. I had a friend who competed in a IDFA event earlier and he said he had to pose way longer then at the provincial shows.

Thanks bro! That Longevity DVD you recommended definitely helped a lot! Thanks also for the tip, holding the poses is something I have trouble with; I get all shaky and winded. I'll keep working at it!

[aznaro8]

Thanks bro! That Longevity DVD you recommended definitely helped a lot! Thanks also for the tip, holding the poses is something I have trouble with; I get all shaky and winded. I'll keep working at it!

Glad it helped! I haven't had a chance to watch the whole DVD yet, just the posing and some of the nutrition parts. Looking forward to seeing your changes during these finals weeks! Keep it up

[FitnessModel45]

Glad it helped! I haven't had a chance to watch the whole DVD yet, just the posing and some of the nutrition parts. Looking forward to seeing your changes during these finals weeks! Keep it up

Definitely worth watching the entire thing. It has made me open my eyes in terms of how to train like a bodybuilder rather than a power athlete. This whole time my lifting speed has been more geared towards power rather than bodybuilding.

[FitnessModel45]

OMG I have SO much respect for bodybuilders who compete! Today has been absolute hell on earth lol! I literally just want to die! My body is sore and tired.. Eff!

[aznaro8]

Keep on trucking bro... final week coming up. Time to show off all your hard work!

[FitnessModel45]

Keep on trucking bro... final week coming up. Time to show off all your hard work!

Thanks brother! I'm hanging in there! It's been a long road! :)

[FitnessModel45]

5 DAYS OUT NOW!!! :a+

OMG I felt like death today lol! Energy was SUPER low but managed to pull through alive!! I can't wait for Saturday to come!!

Gonna start carb depleting tomorrow, not looking forward to it..ugh! On the positive side though I only have 2 more workouts to go! Legs tomorrow and upper body Wednesday! Cardio is really killing me lately, I f*cking hate it!! Pardon my language lol!

Here are some updated pictures from today:

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Feel free to give comments and anything you think I can improve on! :)

[aznaro8]

Nice work! Enjoy the final week, once that last workout is done and the carb load starts it's where the fun begins. You can see changes by the hour and with each meal! What are you weighing right now?

Good luck final week and don't forget to have fun on Saturday! Have your post show meal planned out yet? haha

[FitnessModel45]

Nice work! Enjoy the final week, once that last workout is done and the carb load starts it's where the fun begins. You can see changes by the hour and with each meal! What are you weighing right now?

Good luck final week and don't forget to have fun on Saturday! Have your post show meal planned out yet? haha

Hahah thanks brother! I felt like sh*t today not having any carbs! :( My weight as of this morning was 142.0 lbs.

Lol I'm not really craving any foods to be honest. I'm craving to stop cardio! :P But yes, I was thinking about going to Milestones Restaurant afterwards for a nice salmon/rice/veggie meal! Yum!

[FitnessModel45]

Let the carb-load commence!! OMG Carbs never tasted soooooooooooooooooooooo good!! :)

[aznaro8]

Good luck tomorrow! Don't forget to smile and have fun!

[Delt King]

Good Luck dude. Represent the CanadianMuscleTeam!!! Be happy you gave it your 100%

[FitnessModel45]

Alrighty boys it's all over finally! Had an amazing time and learned a lot from competing yesterday at the IDFA show!

I ended up taking home a 5th place win in the mens novice lightweight division! :)

Here are some pictures:

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Feedback/comments would be much appreciated! I'd love to hear what my weaknesses are so that I can bring an even better package next time around! Thanks for all the support guys!

[massabsamurai]

great job there mate. Now work your butt off for some serious size for next year!

[O-Train]

Did you dehydrate yourself at all? What weight did you weigh in at and how much did your weight fluctuate in the last week and when/why did it change?

[aznaro8]

Good job man! What are your plans now? Make use of the post-contest rebound and put on some good size (good weight, not 30lbs cause you ate McDonalds for 3 weeks lol). Just keep pounding the weights and the food this offseason and pack on size all over for the next show.

What did you think of the IDFA experience?

[FitnessModel45]

great job there mate. Now work your butt off for some serious size for next year!

Thanks brother! Gonna keep pushing myself this upcoming offseason and hopefully crack top 3 next time! :)

[FitnessModel45]

great job there mate. Now work your butt off for some serious size for next year!

Thanks brother! Gonna keep pushing myself this upcoming offseason and hopefully crack top 3 next time! :)

[FitnessModel45]

Did you dehydrate yourself at all? What weight did you weigh in at and how much did your weight fluctuate in the last week and when/why did it change?

Yeah I did actually. I cut water at midnight on the Friday. Unfortunately though I don't think I cut water early enough because the guys I was competing against were a heck of a lot drier than I was. But it's all good, I'll know for next time! My weight at the weigh-ins on Friday night was 145.8 lbs. It didn't really fluctuate too much to be honest..I was around 142 ish during peak week and after carbing up for the weigh-ins I gained 3.8 lbs.

[FitnessModel45]

Good job man! What are your plans now? Make use of the post-contest rebound and put on some good size (good weight, not 30lbs cause you ate McDonalds for 3 weeks lol). Just keep pounding the weights and the food this offseason and pack on size all over for the next show.

What did you think of the IDFA experience?

Thanks aznaro8! My plans are to take a week off from the gym/cardio, while continuing to eat clean. Starting next week though I'm going to ease myself slowly into the offseason to put on some good quality mass.

I loved the IDFA experience to be honest! Couldn't have chosen a better show to start with! Although I didn't particularly agree with the judges final decision on my placing...it will just give me that fire to improve myself for next time! :)

[O-Train]

Yeah I did actually. I cut water at midnight on the Friday. Unfortunately though I don't think I cut water early enough because the guys I was competing against were a heck of a lot drier than I was. But it's all good, I'll know for next time! My weight at the weigh-ins on Friday night was 145.8 lbs. It didn't really fluctuate too much to be honest..I was around 142 ish during peak week and after carbing up for the weigh-ins I gained 3.8 lbs.

Even with people helping it's still kind of a trial and error process. I found with my first show when I used dandelion root (diuretic) I lost too much water weight. It may have made me look a little "drier" but I think enough water came out of the muscles that it made me look flat too. It's easy to pee out 10lbs of water in a 12hr period. Worked better the second time when I cut water similar to what you did. I kind of wonder how much subcutaneous water retention actually comes into play. Personally I think it's more of the icing on the cake and the further up the ranks a person goes the more of a difference it may make. I think if I ever compete again I will just monitor my physique and ensure I'm properly hydrated and muscle glycogen isn't depleted. Nothing drastic, just keep everything fairly consistent and see what happens.

Something to think about is if you cut water in conjunction with a carbohydrate load your body will require a lot of water in the digestive system to facilitate the breakdown of all that food. So where does that water come from? Healthy humans under normal conditions retain very little water subcutaneously so it makes sense to me that some water may be drawn from the muscles to aid in digestion. Coupled with lack of water intake and in some cases increased diureses (urination) caused by water loading and/or diuretics and you can see the potential for problems (cramps, bloating etc...).

As the more experienced guys will say "dryness" is usually related far more to bodyfat than water. You did really well and nailing conditioning in a person's first show isn't something to be expected. Especially in the legs. If you diet down and compete again I think you will see a distinct difference in your legs as far as conditioning goes.

In regards to weaknesses I would focus on improving big lift numbers: squat, bench, deadlift, OH press and slowly but steadily gaining weight. Bodybuilding and I would say natural bodybuilding in particular is a very long process as I'm sure you know.

[aznaro8]

Even with people helping it's still kind of a trial and error process. I found with my first show when I used dandelion root (diuretic) I lost too much water weight. It may have made me look a little "drier" but I think enough water came out of the muscles that it made me look flat too. It's easy to pee out 10lbs of water in a 12hr period. Worked better the second time when I cut water similar to what you did. I kind of wonder how much subcutaneous water retention actually comes into play. Personally I think it's more of the icing on the cake and the further up the ranks a person goes the more of a difference it may make. I think if I ever compete again I will just monitor my physique and ensure I'm properly hydrated and muscle glycogen isn't depleted. Nothing drastic, just keep everything fairly consistent and see what happens.

Something to think about is if you cut water in conjunction with a carbohydrate load your body will require a lot of water in the digestive system to facilitate the breakdown of all that food. So where does that water come from? Healthy humans under normal conditions retain very little water subcutaneously so it makes sense to me that some water may be drawn from the muscles to aid in digestion. Coupled with lack of water intake and in some cases increased diureses (urination) caused by water loading and/or diuretics and you can see the potential for problems (cramps, bloating etc...).

As the more experienced guys will say "dryness" is usually related far more to bodyfat than water. You did really well and nailing conditioning in a person's first show isn't something to be expected. Especially in the legs. If you diet down and compete again I think you will see a distinct difference in your legs as far as conditioning goes.

In regards to weaknesses I would focus on improving big lift numbers: squat, bench, deadlift, OH press and slowly but steadily gaining weight. Bodybuilding and I would say natural bodybuilding in particular is a very long process as I'm sure you know.

GREAT post! Lots of awesome points. I had my first show this year too and we ended up cutting water at 6pm instead of midnight due to me being an idiot and messed up on my timing for scaling back on the carbs during the Friday load part. The spill over was fixed but I also shriveled up and lost my details. You hear it all the time, you're fatter then you think and don't do anything crazy with water manipulation because that can wreck more havoc then good. Small gain for large risk. I saw both heads of the 2 headed monster. I was fatter then I had thought and could have lost 10-15 more pounds and cutting water to fix my little mess up I made myself look worse then I really was. Did you find your conditioning got better the second time around? I'm hoping that holds true for me, my midsection was stubborn as hell for me and I didn't really get my abs in... altho my legs came in at around 6-8 weeks out.

[O-Train]

My conditioning was definitely better the second time around. Not exceptional, but better than the first time.

[FitnessModel45]

Even with people helping it's still kind of a trial and error process. I found with my first show when I used dandelion root (diuretic) I lost too much water weight. It may have made me look a little "drier" but I think enough water came out of the muscles that it made me look flat too. It's easy to pee out 10lbs of water in a 12hr period. Worked better the second time when I cut water similar to what you did. I kind of wonder how much subcutaneous water retention actually comes into play. Personally I think it's more of the icing on the cake and the further up the ranks a person goes the more of a difference it may make. I think if I ever compete again I will just monitor my physique and ensure I'm properly hydrated and muscle glycogen isn't depleted. Nothing drastic, just keep everything fairly consistent and see what happens.

Something to think about is if you cut water in conjunction with a carbohydrate load your body will require a lot of water in the digestive system to facilitate the breakdown of all that food. So where does that water come from? Healthy humans under normal conditions retain very little water subcutaneously so it makes sense to me that some water may be drawn from the muscles to aid in digestion. Coupled with lack of water intake and in some cases increased diureses (urination) caused by water loading and/or diuretics and you can see the potential for problems (cramps, bloating etc...).

As the more experienced guys will say "dryness" is usually related far more to bodyfat than water. You did really well and nailing conditioning in a person's first show isn't something to be expected. Especially in the legs. If you diet down and compete again I think you will see a distinct difference in your legs as far as conditioning goes.

In regards to weaknesses I would focus on improving big lift numbers: squat, bench, deadlift, OH press and slowly but steadily gaining weight. Bodybuilding and I would say natural bodybuilding in particular is a very long process as I'm sure you know.

You bring up a lot of good points. I've always wondered about the debate as to whether diuretics were a good idea or not. I used dandelion roots in addition to uva ursi when I cut water for the show this past weekend. I've read somewhere before that diuretics, of any sort for that matter, do not differentiate between flushing water from subcutaneous or intramuscular sources; therefore you run the risk of losing water from both places. Whether this is true or not, I'm not sure..

Thank you for the complement about my legs and conditioning. I found where I was lacking was in my midsection; I don't know whether I was just still fat or I was holding water there because I felt my abs were definitely not on the money.

This coming up offseason I do plan to take your advice and try to make some improvements. I'm going to take AT LEAST a full year's offseason to try to gain some more mass.

[aznaro8]

Are you sticking with DK for the offseason or you gonna do it yourself? If you're doing it yourself, you doing carb cycling?

[FitnessModel45]

Are you sticking with DK for the offseason or you gonna do it yourself? If you're doing it yourself, you doing carb cycling?

No unfortunately I will not be working with DK this upcoming offseason. He has been a great mentor for me and I recommend anyone who wishes to seek guidance to seek him out, but right now I am extremely tight on cash and have to spend it wisely to stay in the game.

I will not be carb cycling but will be implementing cheat meals once a week this offseason; as opposed to no cheat meals at all like I did in my previous offseason. In your experience working with Shelby Starnes, do you find that carb cycling is a better approach to offseason nutrition?

[aznaro8]

No unfortunately I will not be working with DK this upcoming offseason. He has been a great mentor for me and I recommend anyone who wishes to seek guidance to seek him out, but right now I am extremely tight on cash and have to spend it wisely to stay in the game.

I will not be carb cycling but will be implementing cheat meals once a week this offseason; as opposed to no cheat meals at all like I did in my previous offseason. In your experience working with Shelby Starnes, do you find that carb cycling is a better approach to offseason nutrition?

What are you running in terms of macros? I'm not carb cycling... we carb cycled half way for my diet then went keto with weekly refeeds. This offseason we're doing like a steady state type diet. I have set macros for 6 meals and a bedtime shake. I like it way more, I find with carb cycling it was hard because I had to know if it has low/med/high/super high days and sometimes meal 1 would be different then meal 5. Just a real headache. Now everything is the same weather it's meal 1 or meal 6. I like it better and I am still growing and leanest I've ever been at current weight. I think at my current weight I look better then when I was dieting at this weight in terms of leanest, but who knows.

Not sure if it's against forum rules or not, but check your PM I'll send you some links.

[Stoneco|d]

This my 1st time carb cycling and I love results from it. I don't mind low/med/high days, I got everything on paper and always make sure I take right amounts.

[aznaro8]

This my 1st time carb cycling and I love results from it. I don't mind low/med/high days, I got everything on paper and always make sure I take right amounts.

Nothing wrong with carb cycling! For simplicity sake I like a constant setup of macros like I'm doing right now. Many different ways to skin a cat.

[FitnessModel45]

What are you running in terms of macros? I'm not carb cycling... we carb cycled half way for my diet then went keto with weekly refeeds. This offseason we're doing like a steady state type diet. I have set macros for 6 meals and a bedtime shake. I like it way more, I find with carb cycling it was hard because I had to know if it has low/med/high/super high days and sometimes meal 1 would be different then meal 5. Just a real headache. Now everything is the same weather it's meal 1 or meal 6. I like it better and I am still growing and leanest I've ever been at current weight. I think at my current weight I look better then when I was dieting at this weight in terms of leanest, but who knows.

Not sure if it's against forum rules or not, but check your PM I'll send you some links.

For macros I'm currently running Pro 266 g/Carbs 93 g/Fats 43 g. Btw, thanks again for the links brother!

[FitnessModel45]

This my 1st time carb cycling and I love results from it. I don't mind low/med/high days, I got everything on paper and always make sure I take right amounts.

I think aznaro8 was referring to carb cycling in the offseason. You're carb cycling right now for contest prep, but imagine if you had to do that all year round lol!

[Dryvrgrl]

Hey Bud.. I was at your show... i picked you on symetry and conditioning as first place overall.. looked great!

[FitnessModel45]

Hey Bud.. I was at your show... i picked you on symetry and conditioning as first place overall.. looked great!

Hey Dryvrgrl! I had no idea that anyone from this board was going to the show! If I had knew I would have loved to at least say hi! But thank you so much for the kind words. I tried my best but I guess the judges saw it differently. No complaints though, just more fuel for the fire next time I step on stage! :)