My first competition

[Stoneco|d]

Been posting on bb.com (http://bodyspace.bodybuilding.com/Stonecod/) my progress but I will here too! I used to weigh 280 fat back in 2007. I came a long way and decided to compete for first time. I am at 212 lbs now.

These were taken today on empty stomach, 18 weeks out I believe from Nov 5th OPA. Bulking till mid July then starting my cut slow, lots of time. I am going to try minimizing my cardio.

http://imagecdn.bodybuilding.com/img/user_images/growable/2011/06/20/12585352/progresspic/1sY7sBKjF2ofEp8v4Lvhf6a4LMIIxY0124.jpeg

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[ubcpower]

great transformation and overall life change.
are you going to hire anyone to help you with your diet for your first show? you may want to think about starting the diet now at 18 weeks out. I know a lot of ppl find that its hard to get into contest shape for their first show and wish they had done a longer more moderate cut instead of rushing it in 15-16 weeks.

[Stoneco|d]

Thanks man. It's been great so far and I feel great now. Yes I have a trainer whose been helping me for a month now. He's going to help me on posing too cause I suck at it in some poses. I am bulking till mid july then cut slow. I am 100% clean bulking, no cheat meals.

[FitnessModel45]

That's inspirational bro! Congrats on the transformation! I'm competing in my first show soon too! Feel free to check out my log! :)

[Stoneco|d]

That's inspirational bro! Congrats on the transformation! I'm competing in my first show soon too! Feel free to check out my log! :)

thanks bro. I got a friend whose competing at that show, probably a middleweight. Good luck, I will read your log :)

[Stoneco|d]

219 lbs empty stomach - 18 weeks out.

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[FitnessModel45]

Looking solid so far buddy! Keep it up! Who are you working with for your prep?

[Stoneco|d]

Thanks man!

Working with Dan Grefford

pumpandflex.com

[Stoneco|d]

17 weeks out, 215 lbs on empty stomach. I had to force these, not feeling too great. I cut peanut butter and switched from salmon to more steak last week, lost 4 lbs.


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[Delt King]

You've got good size and conditioning for so far out. I'm impressed. Lat width is a weakness so really try to work on that. Otherwise you'll do well. subbed to this thread.

[Stoneco|d]

You've got good size and conditioning for so far out. I'm impressed. Lat width is a weakness so really try to work on that. Otherwise you'll do well. subbed to this thread.

Thanks man. I think I brought up my legs and lats a lot from past few months. I got time so it will keep improving. I didn't flare my lats out properly the other day. My traps and calves have also improved. My strongest point are my delts imo

[Stoneco|d]

219 lbs on empty stomach. 16 weeks out.

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[FitnessModel45]

Looking thick brother! Keep it up!

[Stoneco|d]

Looking thick brother! Keep it up!
thanks bro

[ironwill]

great work man!!!! That is a very good transformation....Ill be checking this log.....look forward to your progress.....

[Stoneco|d]

great work man!!!! That is a very good transformation....Ill be checking this log.....look forward to your progress.....

Thanks man, I will be starting cardio once a week at 16 weeks out and see how it goes. 45min stepmill in AM on empty stomach.

[Stoneco|d]

15 weeks out (some say 14 weeks out cause last 7 days is week 0, not sure lol). 217.5 lbs on empty stomach. Doing cardio once a week. Plus put in FST-7 into my training and changed up all my workouts. Cut down carbs by 20g.

[Stoneco|d]

14 weeks out, 218.8 on empty stomach. I actually gained this time. I took some measurements too.

Quads both = 26 inch
Arms= 17 3/4 inch (right) 17 1/2 inch (left)
Forearms = 14 inch (right) 13 3/4 inch (left)
Waist = 34 inch
Calves both = 16 inch
Neck = 17 inch

I need more lats and triceps. Legs are looking alright but for my height I do need them bigger. Posing for front and rear lat spread sucks, I gotta meet up with my trainer ... just looks horrible lol.

[Delt King]

Your triceps will pop if you can get that arm straight.
I mentioned lats were basically your only major problem with your physique. Can it be corrected while dieting? No Although if you can at least make sure you don't lose any muscle on them as you continue to cut at least they'll be better than the pics show now.
When you do your pulldowns make sure your elbows aren't flaring backward and you're not doing the "lean back" on every rep. Stay upright, back as arched as possible, chest up and pull straight down with your elbows. (i know this seems like basic instructions but just wanted to throw it out there to help others reading this if not you)

You're legs should come in better as you get closer (different posing techniques might be able to hide the imbalance with your upper body a bit)

On a positive note your most muscular and side chest will be sick poses for you!

Keep up the good work...competing is awesome!

[Stoneco|d]

Thanks man. Ya I pull with my elbows but I don't arc too much. I will try to arc more on monday and I will get someone to see my form. I might be doing it wrong. Also I am just starting weighted pull ups this week. I love the side chest :) and now my calves are growing so I got that nailed. My most muscular poses will be great. Any pose that will show my chest and delts is good. My rear double bi would be sick once i get wider cause now my delts are huge for my back lol.

Can't wait till my bf goes down to single digits and see how I look.

[FitnessModel45]

Looking good so far bro! Your chest development is amazing!

If I may offer some constructive criticism...you may want to work on your foot positioning; it looks awkward in nearly all of your poses.

[Stoneco|d]

Looking good so far bro! Your chest development is amazing!

If I may offer some constructive criticism...you may want to work on your foot positioning; it looks awkward in nearly all of your poses.

Thanks buddy. Man I realized my foot positioning since day 1. I swear it's how the pictures were taken. I practice posing at the gym and it looks fine. I am meeting up with my coach soon anyways to go through all poses. I hope my chest stays full throughout the prep, I have zero idea on how I will look shredded ... this will be my first time in my life having bf under 12.

[Stoneco|d]

Give you guys an idea of what I did this year lol. I look like shit bulked up that high and wasn't clean bulk diet like now.

Dirty bulk vs clean bulk.

[Praetorian]

Bulking is an excuse to be a lazy ass and eat crap...if you want serious gains you need to train and eat according to a serious nutritional plan...ever wonder why guys competing are the same weight etc on stage as the previous years....it because they treat pre contest as if it was more important then off-season....their off-season is garbage...they get lazy, eat crap, miss workouts etc....then 16 weeks out from a show they get all fired up and start posting how they are going to kill it this year...hogwash...they missed the boat and the gains they should have made are non existent.
P

[Stoneco|d]

Bulking is an excuse to be a lazy ass and eat crap...if you want serious gains you need to train and eat according to a serious nutritional plan...ever wonder why guys competing are the same weight etc on stage as the previous years....it because they treat pre contest as if it was more important then off-season....their off-season is garbage...they get lazy, eat crap, miss workouts etc....then 16 weeks out from a show they get all fired up and start posting how they are going to kill it this year...hogwash...they missed the boat and the gains they should have made are non existent.
P

I agree. I don't plan on going back to dirty bulking. I am happy with how I clean bulked, I was really strict on my diet and actually weighed all my food which made it a huge difference. After this show, I will bulk up for provincials like how I am doing now (hopefully I do well in my 1st show).

[FitnessModel45]

Give you guys an idea of what I did this year lol. I look like shit bulked up that high and wasn't clean bulk diet like now.

Dirty bulk vs clean bulk.

Huge difference! Did you incorporate cheat days when you did your clean bulk? Or was it super strict with no cheating what-so-ever?

[Stoneco|d]

Huge difference! Did you incorporate cheat days when you did your clean bulk? Or was it super strict with no cheating what-so-ever?

Only had 3 cheat meals, don't think trainer will give me another. I hope I do lol.

[Stoneco|d]

Talking about cheat meals. I have been stressed past 4 days and cheated a lot. I took pictures today not on an empty stomach. Did my cardio and had lots of water. Also I'll be waxing mid sept. So I am not shaving. I am at 219 still, 13 weeks out.

http://imagecdn.bodybuilding.com/img/user_images/growable/2011/08/06/12585352/gallerypic/1TghQDHcMCtu9XrYVAksPQsWoLLQ652e.jpeg

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[Praetorian]

Good job so far....you are about 20-25lbs out....with 13 weeks you are in fine shape if you drop 2lbs per week consistently....then youll be right on target. I would aim for the very top of the LHW class...dry and depleted at 196-197lbs..
P

[Stoneco|d]

Good job so far....you are about 20-25lbs out....with 13 weeks you are in fine shape if you drop 2lbs per week consistently....then youll be right on target. I would aim for the very top of the LHW class...dry and depleted at 196-197lbs..
P

Thanks. Yes I would love to be at top of LHW. Whatever weight I am shredded at as LHW is what I want. Some try to keep size and they don't look too good. Mid to high LHW is my goal.

[Praetorian]

With the proper diet, training, and cardio you wont lose any size...just fat.
P

[natenator]

You need to learn to pose.

[Stoneco|d]

You need to learn to pose.

I am already aware of this. It's front and back lat spread that's ticking me off. Also my foot positioning sucks on some poses. The rest of the poses I can do well with practice. My trainer is gone for a week or so, he just got married. Once he's back we going to start posing. I am just focusing on bringing my lats up and some outer sweep for my quads.

[Stoneco|d]

With the proper diet, training, and cardio you wont lose any size...just fat.
P

Yup from now on should be losing 2 lbs a week. So next saturday I should be around 216. I might be 12 weeks out, some are not counting last week for some reason. I just follow 13 weeks left till day of the show.

[Stoneco|d]

also natenator if you have any advice or anything that would help me improve, please post. I will try fixing it for next weeks pics.

[natenator]

I am already aware of this. It's front and back lat spread that's ticking me off. Also my foot positioning sucks on some poses. The rest of the poses I can do well with practice. My trainer is gone for a week or so, he just got married. Once he's back we going to start posing. I am just focusing on bringing my lats up and some outer sweep for my quads.

How do you bring parts up while dieting?

You can practice with anyone who has competed before or even someone who has knowledge. Dont require a trainer to help with posing. I've never practiced with a trainer but have received feedback or suggestions to improve a certain pose to better compliment me.

You just gotta keep practicing at home and using a video camera helps as well

[natenator]

Get josee off her ass to help with pics if you need to lmao

[Stoneco|d]

Get josee off her ass to help with pics if you need to lmao

Josee?

[Stoneco|d]

12 Weeks Out. 217 lbs empty stomach. Back and legs grew! My legs are at 27 inches (was 26 few weeks ago), checked 3 times and it shows. My rear lat spread shows too. I can't wait till I wax, this hair is annoying as hell lol

http://imagecdn.bodybuilding.com/img/user_images/growable/2011/08/13/12585352/gallerypic/1tu3TJRKOTDvNV8D0ggNJ7iaGvZ1012e.jpeg

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[fitnurss]

Update?

[Stoneco|d]

Update?

I weighed in at 215.5 lbs saturday morning on empty stomach. Pictures were shitty, I will be driving over to my friends house so he can take pictures for me from now on. He's a bit far but I need someone who knows how to take them properly. I saw my trainer on Saturday and he taught me all poses correctly. So everything is looking good so far, 11 weeks out. Feet positioning made a huge difference in posing. Reduced carbs & protein by 25g and 3 x week cardio 45min stepmill empty stomach.

[natenator]

If you have a camera, get a tripod and use the 10 and 30 second timers. Then pics wont be an issue :)

[Stoneco|d]

Here is how my back is now, improved a lot. Just took this 10min ago.

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[Stoneco|d]

Still same weight but leaner. Getting more definition on my legs. 10 weeks out, 215.5lbs.

[Stoneco|d]

9 weeks out at 213.4lbs, cut steak to twice a week only during last week. Also no carbs after 5pm. I feeling great and looking leaner. Pictures are on friends camera, seeing more definition and getting more vascular.

[Stoneco|d]

Quick update, I am sitting at 214 lbs empty stomach with 6.5 weeks out. I am having different responses from other people. Some say I am on track, some say I should drop out, some say I should cut carbs completely out and do cardio 2 hrs a day till show day. 2 weeks ago I messed up and I just recovered this week but looking way better now at 214 lbs than 213lbs 2 weeks ago. Here are some pics. I am just following what my trainer says, guys who told me to drop out ... I just dropped them as friends cause they gave me headaches from beginning. This my first show so dieting is not that easy for me but I try. I brought up EVERYTHING, lats/legs/triceps. I just need to get shredded and should do well.

After leg day, 3 meals in.
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Today right before I did cardio
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[Praetorian]

You have a ways to go...i think you cant still be ready if you tighten things up now...cardio should be twice daily minimum 30min each and I would drop carbs and go keto for the last 6 weeks.
P

[Stoneco|d]

You have a ways to go...i think you cant still be ready if you tighten things up now...cardio should be twice daily minimum 30min each and I would drop carbs and go keto for the last 6 weeks.
P
Ya trainer says if we do keto, it must be now. But I think I'll be okay with current diet, just need to focus. Cutting my carbs out after 1pm, 5 days a week cardio. I have been tightening around an area a lot more this week.

[Stoneco|d]

Worst case I'll just add more cardio and if that doesn't do it then I'll drop from the show

[natenator]

Ya trainer says if we do keto, it must be now. But I think I'll be okay with current diet, just need to focus. Cutting my carbs out after 1pm, 5 days a week cardio. I have been tightening around an area a lot more this week.

go keto.


Nothing to be afraid of. It will yield the fastest results. 5 days a week of cardio? you need to be at 7 days.

You are 6.5 weeks out and are close but still have some work to get there so drop the damn carbs, up the cardio and get after it.

[Delt King]

go keto.


Nothing to be afraid of. It will yield the fastest results. 5 days a week of cardio? you need to be at 7 days.

You are 6.5 weeks out and are close but still have some work to get there so drop the damn carbs, up the cardio and get after it.

I would have to agree with P and Nate on this one. Keto and double cardio sessions! Once you get past the first couple days you feel great. Till you cut fats that is.

If you continue as is then you'll still look like level 1 competition ready but likely won't be show "winning" conditioning.

[Praetorian]

Worst case I'll just add more cardio and if that doesn't do it then I'll drop from the show\

Why drop out when you can be ready...you have guys with alot of experience telling you what you need to do. Everyone is so afraid of dropping carbs because they have no understanding of how the body utilizes specific energy sources...you wont lose an ounce of muscle on keto and you will accelerate fat loss...and youll be competitive...whats the problem?
P

[Stoneco|d]

I am done ... Thanks for your replies.

[fitnurss]

6 weeks out. This is sad.

[Stoneco|d]

Pra can you please tell me how it works since you confident that it will make me competitive. I cut carbs completely out. Only protein all day?

[Delt King]

yes basically plus add in some fats...look up the palumbo diet for 200lbs man and start with that.

[Stoneco|d]

200lb male
Meal #1: 5 whole eggs (Omega-3), 4 egg-whites (can be liquid egg-whites).
Meal #2: Shake: 50g Whey Protein with 1 ½ tablespoon of All Natural Peanut Butter (no sugar).
Meal #3: Lean protein meal: 8oz Chicken with ½ cup cashew nuts (or almonds, walnuts).
Meal #4: Shake: same as meal #2.
Meal #5: Fatty protein meal: 8oz Salmon, Swordfish, or Red Meat with a green salad (no tomatoes, carrots, or red peppers) with 1 tablespoon of Olive Oil or Macadamia Nut Oil and Vinegar.
Meal #6: Same as meal #2 and #4, or 4 whole (Omega-3) eggs and 4 extra egg-whites.

[Praetorian]

Check your PM's!
P

[Stoneco|d]

Check your PM's!
P

thanks i will focus that diet and cardio, see how I look after a week.

[Praetorian]

It takes 72 just to get into ketosis...see how you look after 6 weeks!!
P

[Stoneco|d]

Did my morning cardio 40min step mill, low intensity. I had my 3 full eggs and 6 eggs whites once i got home. I still need to talk with my trainer. He just won Mr. Ontario and he won't be back till tomorrow I think.

For post workout, I can take 50g pro then when i get home i take 1 tbsp of peanut butter? Also whey is okay or should i stick to isolate? I guess brocolli is not allowed so green salad like lettuce with olive oil?
Also is COD fish okay instead of salmon? I have fish oil and omega 3 pills that can give me essential fats.

[natenator]

COD is fine for the lean protein meal but not the fatty protein meal. You need a fatty'ish piece of meat - salmon or steak.

Isolate is required since it is virtually carb free.

There is no such thing are a post workout meal. There are 6 meals, eat them regardless of where it falls within your workout timing. It does not matter.

One of two things happened in your prep: either your trainer left you hanging and not making continual changes (cardio and diet - diet is usually the last of the changes as you want to keep food in for as long as possible) to keep your progress going and/or didn't make changes fast enough OR you did not listen and do as you were told. The latter is usually the most common I find.

[Stoneco|d]

okay guess steak is good, I have a lot in the freezer. Ya Isolate is what I have been using for a while now. No it's not my trainers fault, I didn't listen and cheated few times. He kept changing diet cause of me.

thanks for the help, hope this works out. I was just worried I will lose muscle with keto and worked hard for it. I will do updates more frequently so I can see my progress as I go.

[Stoneco|d]

Also I have been reading about keto and it says brocolli is okay even if it has some carbs cause of it's low glycemic index

[natenator]

Follow what P gave you and you'll be fine.

You might lose some muscle at this stage only because you have to rush now to get into shape. Better to be conditioned and a little less size than size and not conditioned. Use this as a learning experience but you have time to pull it together. If you're not hurt or sick there shouldnt be any reason you cant do this :)

[Stoneco|d]

Yup already following what he gave me. Just meal 5 (one with lots of fats so salmon or steak) with green salad and 1 tbspn of olive oil. Was wondering if brocolli could be used there.

[Praetorian]

See your PM's...follow the diet to a T...NO changes....NO additions..NO subtractions...SIMPLE!

[Delt King]

Glad you changed your mind and are going to do the show. if you follow what P is telling u you will be ripped and ready. Show ready conditioning on stage will look a little less than impressive offstage. especially when you remember the size you were off season. But the look and the impression when on stage will be well worth it. You can do this man. We re waiting and wanting to see what you bring. Just Do it!

[Stoneco|d]

Glad you changed your mind and are going to do the show. if you follow what P is telling u you will be ripped and ready. Show ready conditioning on stage will look a little less than impressive offstage. especially when you remember the size you were off season. But the look and the impression when on stage will be well worth it. You can do this man. We re waiting and wanting to see what you bring. Just Do it!
thanks DK, today was 1st day on this diet and training. It was alright, cardio after my workout was tough. I had to force myself to do the 40min. My veins are retarded really, people said i looked leaner but my ab area isn't as hard as i want it YET. Looking forward to see the changes. I am so hungry for this show, i want to win it ... i will try my best.

[Stoneco|d]

Glad I didn't quit! 2nd day now and pushed through the cardio, felt good. I am seeing my ab area tightening a bit already. Ill get 3 or 4 meals in then do weights plus cardio.yesterday I struggled with cardio(2nd time) but ill manage. I
won't look at the scale for at least 3 more weeks. Thanks for your help guys. You guys saying I got time still to get shredded got back my motivation!

[Stoneco|d]

Felt way better today. In morning I burnt 725 calories on stepmill in an hour. In evening, I killed my chest but this time I did some crazy dropsets. Did 1 hour cardio on stepmill again but lower intensity, burnt 540 calories. Then had my steak and broccoli :-). Had too much energy today.

[natenator]

you need to be careful with the training amount. You will be depleting glycogen while on a keto diet thus your energy stores will be pretty much exhausted. Short but INTENSE training is what's required.

Also, cardio should be LOW heart rate, between 120-130 HB otherwise you'll start start burning muscle for fuel

[Stoneco|d]

you need to be careful with the training amount. You will be depleting glycogen while on a keto diet thus your energy stores will be pretty much exhausted. Short but INTENSE training is what's required.

Also, cardio should be LOW heart rate, between 120-130 HB otherwise you'll start start burning muscle for fuel

ya heart rate was below 130. My training is always high intensity, high volume. It's what has been working for me. I trained chest for about 50min-1hr. Pretty much started with incline dumbbell press, 20-15-12-10-8 reps ... went up till 100lbs for 8 then drop set down. Usually go to gym close to my house which has 120's but it's all good. I take 1min rest exactly between sets. Next was incline barbell press I went light with 135 lbs and I did again 5 sets but last 3 sets I drop set it. Next was cable crossovers, fst-7. Last was machine lower pec, just did a huge drop set for the stack. Then I went to cardio, 3 mph on stepmill ... heart rate was low 120's. In the morning it was high 120's.

[natenator]

Sounds like the most convoluted training i've heard in a while.

Lift heavy, not 20 rep sets. Heavy weight is what allows you to hold muscle and stay full while dieting.

[Stoneco|d]

Sounds like the most convoluted training i've heard in a while.

Lift heavy, not 20 rep sets. Heavy weight is what allows you to hold muscle and stay full while dieting.

well that's considered my warm up set. I don't lift heavy for chest, haven't for a year now. I had ac joint separation not too long ago. I just pump up my chest so blood flows. Size of my chest is good, just maintaining and don't want to get injured while I diet down. I will go back to heavier weights in off season. Last thing I want to do is reinjure it. For back I go really really heavy. I usually start with deads or tbar rows. I go up till 5 plates on deads or 8 plates on the tbar. Anyways I do go heavy man, just no way for chest.

[Praetorian]

Reps on most exercises should be 6-10 to failure...same as off season...what builds muscle maintains muscle...legs can be slightly higher reps...say 10-12 but you still need to get in the 8's.
Try to maintain strength levels as much as possible...dropping weight and doing high reps is telling your muscle you dont need it and to disappear.
P

[Stoneco|d]

Reps on most exercises should be 6-10 to failure...same as off season...what builds muscle maintains muscle...legs can be slightly higher reps...say 10-12 but you still need to get in the 8's.
Try to maintain strength levels as much as possible...dropping weight and doing high reps is telling your muscle you dont need it and to disappear.
P

Okay I will do that from now on.

[Praetorian]

Remember when dieting you are in a calorie deficit...which means the body is trying to survive on less calories than maintenance...thus if you do high reps and lighter weights the body recognizes that the muscle you have that used to be required to lift heavy weights in the off season now only needs to lift lighter weights...and this same muscle is using up many needed calories that are in short supply...thus it would be wise to reduce the amount of muscle (unnecessary because not lifting heavy) and thus preserve the much needed calories in this state of calorie deficit...remember the bodies number one priority is preservation of life.
P

[Stoneco|d]

Remember when dieting you are in a calorie deficit...which means the body is trying to survive on less calories than maintenance...thus if you do high reps and lighter weights the body recognizes that the muscle you have that used to be required to lift heavy weights in the off season now only needs to lift lighter weights...and this same muscle is using up many needed calories that are in short supply...thus it would be wise to reduce the amount of muscle (unnecessary because not lifting heavy) and thus preserve the much needed calories in this state of calorie deficit...remember the bodies number one priority is preservation of life.P Ya that makes sense. Alright ill go as heavy as I can. So 1 warm up and 4 working sets good?

[aznaro8]

Kudos for sticking with it! Definitely gonna be one of the many on here cheering you on to the finish! Go kill it bro!

[Delt King]

You ll need more than one warmup on your first exercise for sure. i do about 4 or 5 building weight up (not high reps mind you) the idea is to prep the CNS for the pounding you re about to give it. The last couple warmups might even be 3 reps with heavier weight before you start your real first working set with heaviest weight for 6 to 8

[natenator]

You ll need more than one warmup on your first exercise for sure. i do about 4 or 5 building weight up (not high reps mind you) the idea is to prep the CNS for the pounding you re about to give it. The last couple warmups might even be 3 reps with heavier weight before you start your real first working set with heaviest weight for 6 to 8

Agreed, if someone's max for 6 reps is 315 I'd structure like:

135x15
185x10
225x5
275x3
295x1

after that, into the 315 set for 6.

[Praetorian]

agreed, if someone's max for 6 reps is 315 i'd structure like:

135x15
185x10
225x5
275x3
295x1

after that, into the 315 set for 6.

bingo!
P

[Stoneco|d]

Barely slept ... Sick. Been vomiting non stop, broke my keto. Ate a lot cause the headache was killing me. Feeling too dizzy this morning, skipping cardio or would have passed out.

[Stoneco|d]

I have no trainer too, told him few days ago I am doing my own thing. Also have this huge heart burn which is driving me crazy.

[natenator]

Good god man, stfu amd just get shit done.

I was sick all week and weekend and didnt fall off my diet. Ate less cause i couldnt choke down the food and missed two workouts so that i could recover faster so that i could attend classes (yet still did the cardio).

Some people do and some people talk and complain. Be a man and deal with it.

Getting sick is part of the game. I got a buddy one week out from nationals who is sick as a dog and been so for 2 weeks. Hes still on his diet and dragging ass to the gym while working a physically demanding job.

Wah wah wah, you want some milk and cookies? Maybe a blankie too?

Fuk me

[steve_d]

Good god man, stfu amd just get shit done.

I was sick all week and weekend and didnt fall off my diet. Ate less cause i couldnt choke down the food and missed two workouts so that i could recover faster so that i could attend classes (yet still did the cardio).

Some people do and some people talk and complain. Be a man and deal with it.

Getting sick is part of the game. I got a buddy one week out from nationals who is sick as a dog and been so for 2 weeks. Hes still on his diet and dragging ass to the gym while working a physically demanding job.

Wah wah wah, you want some milk and cookies? Maybe a blankie too?

Fuk me

lol, right to the point...But a good point. Everyone get's sick. some more than others. I've been sick alot since having kids. I was sick 3 week to go before my last show, and it was pretty bad. 10 days with a fever that would come and go, dizzyness/cloudyness that went beyond just being hungry. My wife also got it, and she was doing the same show. But not 1 day did I miss the gym, or stray from the diet. Mind you I probably passed the sick around the gym, but yes, being a bodybuilder means being selfsih. If they didn't get it from me, they woulda got it from somewhere else!


Ditto on the heartburn...runs in my family, and for a year or so there, it got pretty bad for me. But again - all part of the game. It isn't easy, but you'll feel better in the end for sticking through it.

My motto is: 'it's only pain, it will go away'.

[natenator]

Im still living with pain from two years ago! Lol but i agree haha


lol, right to the point...But a good point. Everyone get's sick. some more than others. I've been sick alot since having kids. I was sick 3 week to go before my last show, and it was pretty bad. 10 days with a fever that would come and go, dizzyness/cloudyness that went beyond just being hungry. My wife also got it, and she was doing the same show. But not 1 day did I miss the gym, or stray from the diet. Mind you I probably passed the sick around the gym, but yes, being a bodybuilder means being selfsih. If they didn't get it from me, they woulda got it from somewhere else!


Ditto on the heartburn...runs in my family, and for a year or so there, it got pretty bad for me. But again - all part of the game. It isn't easy, but you'll feel better in the end for sticking through it.

My motto is: 'it's only pain, it will go away'.

[steve_d]

Im still living with pain from two years ago! Lol but i agree haha

lol, yeah...My motto used to be alot easier to live by when pain only lasted for a few minutes, to a few hours...and then even a few days. Once pain lasts more than a few months, you start to wonder if it does go away before death takes it away!

[Stoneco|d]

Ill go do my cardio after done with my client, all I had was eggs. Ya I think this is getting to my head a lot. I needed the extra rest.

[Delt King]

Well nobody said this was easy being a bodybuilder. in fact it ll probably get harder by the end. i'm at the point where sleep is almost non existent and the hunger has taken over every minute of the day. but then i look in the mirror and i tell myself "To be the champ, i got to do the work the rest aren t willing to do". Anyway when you fall off....just get back up and hit it twice as hard.

[Evolution31]

Well nobody said this was easy being a bodybuilder. in fact it ll probably get harder by the end. i'm at the point where sleep is almost non existent and the hunger has taken over every minute of the day. but then i look in the mirror and i tell myself "To be the champ, i got to do the work the rest aren t willing to do". Anyway when you fall off....just get back up and hit it twice as hard.

I agree with DK here; the only thing that`s going to stop you...is YOU.

Hit it strong buddy, don`t give up!

[dan1977]

You should watch the "I want to look like this guy.." documentary with Jeff Willet. You'll probably relate to the scenes where he's crying. It pays off in the end. The dude his losing his mind. I thought it was inspiring.

I don't think I'd pull it off.

[Andre Gregoire]

I don't think I'd pull it off.

Dan, you have competed before...he he he

[dan1977]

yes but I was not ready. An additional 6-8 weeks would of been alright.

[BigGuns21]

yes but I was not ready. An additional 6-8 weeks would of been alright.

6 - 8 additional weeks?! I know guys that can win their class with 6-8 weeks of prep at a level 1. If you needed that much more and you had one friend say you were gonna kill it, I'd remove them from facebook and never talk to them again. LMAO. DK is bang on, the first 8 - 10 weeks are nothing compared to the final 4 and then the last couple where you are running on 3hrs sleep, trying to grab a nap here and there while still functioning as someone's employee, a boss or even a normal member of society at that point.

[aznaro8]

You should watch the "I want to look like this guy.." documentary with Jeff Willet. You'll probably relate to the scenes where he's crying. It pays off in the end. The dude his losing his mind. I thought it was inspiring.

I don't think I'd pull it off.

Wow GREAT video! Just checked it out, totally inspirational. Guy looked pretty good for a competitor let alone an "average Joe" who decided to do it for a film.

[natenator]

6 - 8 additional weeks?! I know guys that can win their class with 6-8 weeks of prep at a level 1. If you needed that much more and you had one friend say you were gonna kill it, I'd remove them from facebook and never talk to them again. LMAO. DK is bang on, the first 8 - 10 weeks are nothing compared to the final 4 and then the last couple where you are running on 3hrs sleep, trying to grab a nap here and there while still functioning as someone's employee, a boss or even a normal member of society at that point.

How would you know? You've never been either during your 3 shows lol

[BigGuns21]

How would you know? You've never been either during your 3 shows lol

During my show? I've never been a functioning member of society during my offseason! I'm always the boss though, lol.

[Praetorian]

Well nobody said this was easy being a bodybuilder. in fact it ll probably get harder by the end. i'm at the point where sleep is almost non existent and the hunger has taken over every minute of the day. but then i look in the mirror and i tell myself "To be the champ, i got to do the work the rest aren t willing to do". Anyway when you fall off....just get back up and hit it twice as hard.

100% truth...champions are willing to do what others are not...to endure the pain, to ignore the hunger and exhaustion...to push forward when everything is telling you to stop...do or do not...there is no try!
You want to know hunger and exhaustion...Ive done two shows already this year...June 18 and Sept 2-3...Started dieting Feb 28th with f**ckin snow on the ground...now I am one week out from the Nationals...rest is for the weak...you want to win STFU and get busy!
P

[natenator]

With how cold it was this morning, its possible you may see some snow next Sunday rofl :D
100% truth...champions are willing to do what others are not...to endure the pain, to ignore the hunger and exhaustion...to push forward when everything is telling you to stop...do or do not...there is no try!
You want to know hunger and exhaustion...Ive done two shows already this year...June 18 and Sept 2-3...Started dieting Feb 28th with f**ckin snow on the ground...now I am one week out from the Nationals...rest is for the weak...you want to win STFU and get busy!
P

[Praetorian]

Thanks buddy that's just what I'm looking for!
P

[Stoneco|d]

This is how I look now. So 225lbs after last meal, trying not to stress out but ill keep going. Never have done this much cardio but I realized my skin got tighter. At 213lbs my skin wasn't as tight.

27811

[dan1977]

That was back in 2003 and it was never my intention to compete, I just need something to anchor on to get me out of depression (end of 9 year relationship) instead of using anti-depressant pills which worked. I don't think someone mentionned I was going to kill it? I've also seen guys who can win with 6-8 weeks of prep, but I ain't one of them BigGuns21, I'm not built like that no matter how much I'd like to be.


6 - 8 additional weeks?! I know guys that can win their class with 6-8 weeks of prep at a level 1. If you needed that much more and you had one friend say you were gonna kill it, I'd remove them from facebook and never talk to them again. LMAO. DK is bang on, the first 8 - 10 weeks are nothing compared to the final 4 and then the last couple where you are running on 3hrs sleep, trying to grab a nap here and there while still functioning as someone's employee, a boss or even a normal member of society at that point.

[dan1977]

Keep it up StoneCold.


This is how I look now. So 225lbs after last meal, trying not to stress out but ill keep going. Never have done this much cardio but I realized my skin got tighter. At 213lbs my skin wasn't as tight.

27811

[Praetorian]

You were 214 at 6.5 weeks out and now you are 225lbs? WTF? Did you have a huge cheat meal? You are definitely NOT tighter at 225...major water retention...you feel tighter yes but thats not what people will see onstage. If you are serious about getting on stage and looking good its time to MOVE!!!!! You need to be in the mid 190's to look good...we are talking 30lbs down from 225....at 214 thats only 20lbs or so...which is very doable in 6 weeks...roughly 3lbs per week plus some water..PM me asap!
P

[natenator]

You were 214 at 6.5 weeks out and now you are 225lbs? WTF? Did you have a huge cheat meal? You are definitely NOT tighter at 225...major water retention...you feel tighter yes but thats not what people will see onstage. If you are serious about getting on stage and looking good its time to MOVE!!!!! You need to be in the mid 190's to look good...we are talking 30lbs down from 225....at 214 thats only 20lbs or so...which is very doable in 6 weeks...roughly 3lbs per week plus some water..PM me asap!
P


ahhh you make me LOL

He must have had a series of huge cheat meals because one doesn't jump a person 10lbs lol

[natenator]

Keep it up StoneCold.

this does not help him.

He needs honesty. Not bullshit.

[Praetorian]

No it sure doesn't!
P

[steve_d]

if 225 in those pics, then yes, you'll easily need to be under 200, and probably under 190 to really come in shape. Even if it were possible, I'd recommend NOT doing it this time. Why kill yourself more than you have to your first time...If you do, you'll likely never want to do it again, rebound like crazy, and be worse off in the long run.

Wait until you're ready to put everything into it from the start. at 4-5 weeks out, you should basically be almost ready to step on that stage. Sure, you can drastically lose weight, but its not ideal. Don't feel bad for quitting on this time. While it's great to have encouragment, what will happen is the same people will either tell you you got ripped off when you don't win, when in reality you didn' deserve it. And no..its not about winning, but its a show about showing everyone what 100% dedication can do...but be honest with yourself, if you didn't put 100% in it, then don't do it - this time.

[Praetorian]

At 214 at six and a half weeks out it was easily within reach...not sure what happened there?
P

[natenator]

He hasnt replied in two days? Betting he's quit...

[steve_d]

yes, at 214 with about 7 weeks, he had a ways to go, but was within reach. 225 was a little rebound water weight, certainly not 10 pounds in the wrong direction...But the problem is to get to the original 214 again, he'd need another week or so...Basically eliminating what happend from 6.5 to 3.5 weeks. Those 3 weeks were key, and they are lost, therefore it is time to either do 2 things:

1. pull out. Try to get it right the next time.
2. stick with it, but realize you will not look nearly what you could have. Use the day of the show as experience on stage, and the feeling of being dehydrated, etc, and improve on it the next time. There are disadvantages to this option however, because, depleting, loading, sodium manipulation, etc will all be entirely different the next time if you show up in shape. You might associate the last few days with losing 10 pounds of water, whereas when one is in shape, you may only drop 2-3. So it may mess with your head the following time. But experience is experience.

[Praetorian]

If its water weight only...half a Dyazide and its gone...back to 214 simple. Then push it hard to the show...other alternative is to keep going and get into competition condition as long as it takes....just dont worry about doing the show...get into shape so you understand where you need to be next time as well as how much weight you can allow yourself to put on off season.
P

[Stoneco|d]

He hasnt replied in two days? Betting he's quit...
Yes I have. Deactivated fb so won't get people bugging me to come back. If it wasn't for rob I would have died. I did cheat a bit before I quit cause didn't feel good, like I posted few days ago. I was not lazy nor making any excuses. I was vomiting a lot,headaches, sick. You guys said it was part if the game. My pain wasnt pain you all get. It was a side effect of a drug. my trainer who I ditched had me on high dosage, overdosage actually. I put full trust in him which was a mistake. I was on keto, did 2 hr a day cardio (last week I was literally forcing it after 20 min mark). No offense but I am one of the hardest gym workers out there. I still believe I would have won my class. Don't want to go on detail here on what happened but you can send me a message. Right now I can't stay awake for more than 30min-1hour, very hard time driving cause muscles extremely weak, no way ill go back to gym now maybe another week, hard time breathing. I am very disappointed, I really wanted this. I worked too hard, spent a fortune for this prep and wanted to show all my hard work. I asked hassan jama for help cause I wanted to keep going btw but msged him next day saying I am done. On too of all that I never had much support around me, lost to many friends as show got closer. Don't regret anything except not choosing right trainer but I'll bulk up and come back bigger and better for next year. I never ****ing give up or else I'll still be 280 lbs.

[natenator]

Sounds like adrenal fatigue

[Delt King]

Man i had adrenal fatigue one year after a show...took months to feel good again. Well, you live and you learn. Next time you get the right coach from the start. You still took yourself further than most... Next time you take it to the end. A bit of advice...you re obviously going to need to take it easy in the gym for a bit but as hard as it is, dont go crazy on the carbs right now...fat gain can happen real fast right now and if u want to minimize some work in the future, you ll need to show some restraint.

[steve_d]

Just one more peice of advise for anyone who followed this log:

Anyone putting full trust in a trainer, make sure you always make sure to research everything you are told to do. There is NOTHING wrong with doing this, questioning methods, and asking questions. If your trainer tells you to do something, and you research it, and find it questionable - ask. If you're trainer is good, he'll provide you with enough GOOD reasoning behin the choices he made to satisfy your curiosity. Stuff like this shouldn't happen. If you got sick as a result of a mistake your trainer made that is.

I can't imagine what could possibly have caused this, but I do want to say 1 more thing. No one new to the game should be spending thousands of dollars on their first show when they are just getting involved. Sure, you might have won - but what does that mean?

No disrespect, but I just want to make sure no one makes the same kinds of mistakes. Its not worth it. Although, I suppose if you're made of money, why not....but most people suffer relationships/friednships/marriages for this 'hobby'....seems not worth it even if you are the richest man on earth. And judging by some of the posts, it does seem as though you've suffered friendship losses over what would have only been a trophy.

Again, not trying to be rude - just hate to see what this sport can sometimes do...

[Evolution31]

Just one more peice of advise for anyone who followed this log:

Anyone putting full trust in a trainer, make sure you always make sure to research everything you are told to do. There is NOTHING wrong with doing this, questioning methods, and asking questions. If your trainer tells you to do something, and you research it, and find it questionable - ask. If you're trainer is good, he'll provide you with enough GOOD reasoning behin the choices he made to satisfy your curiosity. Stuff like this shouldn't happen. If you got sick as a result of a mistake your trainer made that is.

I can't imagine what could possibly have caused this, but I do want to say 1 more thing. No one new to the game should be spending thousands of dollars on their first show when they are just getting involved. Sure, you might have won - but what does that mean?

No disrespect, but I just want to make sure no one makes the same kinds of mistakes. Its not worth it. Although, I suppose if you're made of money, why not....but most people suffer relationships/friednships/marriages for this 'hobby'....seems not worth it even if you are the richest man on earth. And judging by some of the posts, it does seem as though you've suffered friendship losses over what would have only been a trophy.

Again, not trying to be rude - just hate to see what this sport can sometimes do...

This is why I ended up switching trainers in the middle of my prep. I was working for a guy and was compelled (or talked into) let him train me for the show; while he himself has had success on stage and through the initial stages I was making huge progress, down to 182 (from 195 5 weeks in), I was constantly making progress until he decided to give me more carbs throughout the day with 140g of carbs coming in Meals 4,5,and 6. Which just didn't seem right to me, I ended putting on 10lbs and things seemed off. I did some research into some other guys and found someone who has proven results and I'm intrigued and excited to see progress, which I wasn't seeing over the last 3 weeks while working with my previous trainer.

Thankfully I did my research in time and I feel I can still come into the show heavily conditioned and in shape; where hopefully I'll place top 3 in my weight class.

I guess we both have lessons learned from our prep experiences.

[steve_d]

this is why I think no one should use a trainer their first time in...Basically, you'll never learn. Besides, I would bet almost everyone with just a little research could get 90% of the results on their own. And for some, the last 10% could still be had without the help of a trainer. I never had a trainer - yes, I had help from my brother at the time who had done it a few times himself - but he never had a trainer, and learned it all himself. This at the time of no internet. Basically just used as much common sense as possible.

Most people would laugh at the diet that got us in shape back then. But it worked - in a nutshell, the only reason it worked was simple - less calories in than calories out. But the point is, anyone can do it with even just a little research and especially with the support of a good forum such as this one. Many people get caught up in the idea of trainers thinking they have secrets no one else on the internet would share. It's just not true. And when I hear horror stories such as this one...Makes me mad that people out there are making money without any knowledge themselves. for every decent trainer out there, there are 10 bad ones.

[Stoneco|d]

Ya I agree but was recommended by many to get a trainer for my 1st show. I really only needed help for last week, I would have done fine alone. I never had help losing from 280 to 186 before, all i did was research on bodybuilding.com on how to diet or workout. I really wanted it. I am just taking it easy now till i fully recover. Next time i will get a trainer who actually knows his stuff and whose not 100% natural. Dan is a great guy but has no business in giving advice to people who are on the other side.

[Stoneco|d]

This is why I ended up switching trainers in the middle of my prep. I was working for a guy and was compelled (or talked into) let him train me for the show; while he himself has had success on stage and through the initial stages I was making huge progress, down to 182 (from 195 5 weeks in), I was constantly making progress until he decided to give me more carbs throughout the day with 140g of carbs coming in Meals 4,5,and 6. Which just didn't seem right to me, I ended putting on 10lbs and things seemed off. I did some research into some other guys and found someone who has proven results and I'm intrigued and excited to see progress, which I wasn't seeing over the last 3 weeks while working with my previous trainer.

Thankfully I did my research in time and I feel I can still come into the show heavily conditioned and in shape; where hopefully I'll place top 3 in my weight class.

I guess we both have lessons learned from our prep experiences.

I was approached by Hassan Jama like 10-8 weeks out but told him i had someone, wish i switched with him. I learned my lesson anyways, I did learn quite a bit from this prep but i will be disappointed for a long time. I have my set on next year already, I'll grow and improve a lot by then.

[Stoneco|d]

Man i had adrenal fatigue one year after a show...took months to feel good again. Well, you live and you learn. Next time you get the right coach from the start. You still took yourself further than most... Next time you take it to the end. A bit of advice...you re obviously going to need to take it easy in the gym for a bit but as hard as it is, dont go crazy on the carbs right now...fat gain can happen real fast right now and if u want to minimize some work in the future, you ll need to show some restraint.

I won't be cheating too much, only a few days then i will go back on diet. So far it was mostly ice cream, some nutella, chocolate. I am just not in the mood to eat a lot. I had my 300g pro, 180g carbs, 20g fats (from good foods) ... calories from junk are extra. I might have pizza tomorrow, just used to dieting and eating clean. Started this prep like 22 weeks out. The first day I cheated was 16 weeks out then prep went down hill.

[Stoneco|d]

Can't even get out of bed. Go downstairs to eat then go back up, heart rate is off the roof. anything I eat gets burnt off.

[Andre Gregoire]

Dude, if it's that bad, don't post on here. Go to the frigging hospital. Seriously, worst case scenario, they send you back home with nothing.

[natenator]

Can't even get out of bed. Go downstairs to eat then go back up, heart rate is off the roof. anything I eat gets burnt off.

wow, that actually sounds worse than I feared. Sounds a lot like coryza.

I knew a few people who had that and read a few cases of it too. It's nasty nasty stuff and definitely should be checked out by a trained medical professional not from the interwebs

Complaining and moping are sure sign symptoms of this disease.

[fitnurss]

wow, that actually sounds worse than I feared. Sounds a lot like coryza.

I knew a few people who had that and read a few cases of it too. It's nasty nasty stuff and definitely should be checked out by a trained medical professional not from the interwebs

Complaining and moping are sure sign symptoms of this disease.

X2...I would suspect Coryza as well...

[Stoneco|d]

I am alright. I cheated big time cause I was super pissed off. I guess my insulin spiked too high and my heart couldn't handle it. I also was dehydrated. I came off clen and I just experienced harsh side effects cause i was on too long with stupid dosage. I am going to keep dieting till 1-2 weeks out and see how I look. I know I won't make it but I just want to see how my body looks. Few people in the gym say i look fine just shitload of water in my body. I guess my friends are just being nice cause realistically don't think I could lose 30lbs in 4 weeks, say 10lbs is water then I got 20 lbs. Best way is to look at the mirror.

[fitnurss]

Are you clear as to WHY you want to compete? Please share...

[Stoneco|d]

I won't be, just want to see how I'll look. I want to compete to challenge myself. This time I failed but I'll be back. I got some major personal problems I'm dealing with which made a massive difference to my prep. Once that's resolved, I'll be back next year.