Evolution31 evolves into Provincials

[Evolution31]

Been dieting now since 15 weeks out. Had a local coach but I ended up parting ways with him due to personal matters.

So with a new coach, a new strategy and some fresh new motivation I'm ready to hammer out these last 6 weeks and step onstage for the first time this November

I'll post some pics of mine from 8 weeks out and update them next week after the new diet and cardio strategy sets into place.
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[Evolution31]

Interesting day today. Girlfriend wanted me to come over tonight and hang out with her. While I do want to see her I'm pretty beat today. I work part time Security at a local night club and didn't get home till 3am last night, I was up doing cardio this morning and just want to chill out, relax and watch some SNF tonight (Go Jets).

She's been supportive of me this whole time, but when I told her I wasn't feeling so hot, and just wanted to relax she flips shit at me and basically ends things. Kind of depressing really, I basically just told her she was blowing shit out of proportion and we'll can make alternate plans when I'm feeling better.

So I'm basically just gonna hope she'll come around, leave her be till she does. If not I have a goal in mind and that's competing in 6 weeks, plus my career and life objectives too (I recently graduated with a Bachelor degree in Kinesiology (Sport Administration Concentration), so I've been trying to find the right career path). If she wants to be supportive and be a part of my life great, if not I'm sure someone else will.

It was just an unneeded stress today as she really is a great girl, who is also competing in the bikini division in the same show as me. Unfortunate but I guess life goes on.

[Mr Ontario]

Love the bum pic lol :)

[Evolution31]

Weight was 191.6 last night. At 10 weeks out I was 182, and the trainer I had up'd my carb intake and I went back up to 193. Been doing Keto - Dave Palumbo style diet right now just hoping to get back down and try to make weight for middle's which is 180.

Doing two 40 minute cardio sessions per day now, and hopefully we'll come in, in condition. Here are some updated pics from this morning @ 6 weeks out2782627827278282782927830278312783227833

[Delt King]

Following along.

Make sure the scale is moving in the proper direction...upping your carbs? wtf was that?

You got time to dail it in. Get your cardio going. I see protein/ veg days in your near future. lol

[Evolution31]

Following along.

Make sure the scale is moving in the proper direction...upping your carbs? wtf was that?

You got time to dail it in. Get your cardio going. I see protein/ veg days in your near future. lol

Guy I was using told me I looked flat, so he up'd them to like 300 a day, I trusted him, but I started losing definition and was carrying a lot of water so I parted ways and let him go.

Protein/Veg days will be fun :)

[steve_d]

Looking flat is kinda what you should be looking like. What most people think 'looking flat' is, is actually looking ripped. Same as when people say 'dude, you lost a tun of muscle' - nope to that either. Muscle is harder to lose than most people think. You shouldn't have too much trouble making weight.

nice teardrop btw...

[natenator]

Looking flat is kinda what you should be looking like. What most people think 'looking flat' is, is actually looking ripped. Same as when people say 'dude, you lost a tun of muscle' - nope to that either. Muscle is harder to lose than most people think. You shouldn't have too much trouble making weight.

nice teardrop btw...

This. Excellent points Steve.

[Evolution31]

Thanks for the support guys; i figured something was wrong with the methods he had me using so I needed to switch before it was too late.

I'll post some pics next week and hopefully we'll see huge improvements from the Keto

[Evolution31]

Interesting day today. I don't want to sound like I'm complaining but just keep everyone up to date.

Pretty sure I got some food poisoning last night after eating some Salmon I picked up at a local supermarket. After feeling fine all day yesterday, I decided to pay my parents a visit and they live in a community about an hour from where I currently live. I stopped at a local store and picked up some salmon and lettuce to have for supper with them. After 45 minutes after eating the salmon, I was stuck on the couch not feeling well. About an hour later I ate my last meal and went to bed.

I woke up this morning at 7am as usual to do my cardio but this morning I felt very weak, nauseous and dizzy. I ended up vomiting, and was doing so every 45 minutes till about noon. Been feeling better now, still a little weak. Just trying to focus on getting my meals in, not falling off course and I'm going to try later on tonight to get a cardio session in so I don't feel like today was a complete waste in the prep.

[Evolution31]

Just figured I'd share this with you guys following...
Leg workout from 11 weeks out
http://www.youtube.com/watch?v=YBFIbsfaAqU

[Evolution31]

After being sick with suspected food poisoning all day yesterday I successfully made er back into the gym and got both cardio sessions in today, as well as a back workout.

Mind you tonight's back workout was a struggle as I felt exhausted; which was probably due to the sickness.

I was still able to pull 4 plates a side on Deads for 6. So I'm pretty happy with that. Hopefully I will feel a little bit better tomorrow and will be a bit more exuberant in the gym.

[Mr Ontario]

and what you didn't throw up after all that!? lol :)


Just figured I'd share this with you guys following...
Leg workout from 11 weeks out
http://www.youtube.com/watch?v=YBFIbsfaAqU

[Evolution31]

Today was poop, energy is starting to feel low. Just keeping a positive mind set, getting through the workouts and the two cardio sessions a day.

Noticed huge progress over the last week. Just gotta keep on trucking, I've never wanted anything so bad in my life, I wanna come in conditioned and ready to go. I'll update some pics tomorrow and get some feedback from you guys.

On a side note, despite the low energy all my lifts are still strong, if not stronger than when I first started dieting which is a good sign.

[Evolution31]

35 days to go till competition, here's where im at....

[Evolution31]

Just a little update. Couple of my friends from home did very well at Nationals. One winning Classic Tall, the other placing top 5 in the Juniors and another one was in the first and second call outs in the Juniors as well. Looks like New Brunswick is doing well and I couldn't be happier to see people I know and support do well on the National Stage, especially coming from such a small province.

My friend who placed 4th in Juniors I found out will likely be in my weight class (Middle) so it's time to really put the work in, get sliced and diced and have some friendly competition.

[rudywilliams]

looking good dude keep on trucking....

[Evolution31]

Thanks for the support Rudy.

Here's some pics from today, continuously progressing i think :)

[Praetorian]

Glutes are starting to come in.
P

[natenator]

looking good mate. Serious changes will start happening every few days now. It's a neat fricken process when this happens!

[Evolution31]

That's what we want Prae, we want those shredded glutes :)

And yea Nate, I'm excited to see the changes, just sticking to the plan. If it's not on my piece of paper I don't eat it. Cardio got bumped up to 2, 45 minute sessions on Wednesday and energy levels are kinda up and down right now. But all I got is 30 days left and I'm having some Reese's Peanut Butter Cup Ice Cream :)

[Evolution31]

Just about to go to work here. I've been doing security at a local night club part time.

Feeling pretty good, energy levels have been up and down all week. Had to up my fiber intake today, now taking pysillum husk 3x per day in efforts to be more "regular" I've been only using the bathroom once, maybe zero times per day so hopefully this will help.

Cardio is at 45 minutes twice per day, everyday and Im training 5 days per week right now.

Here's hoping everything falls into place :)

[Evolution31]

Just a little update, 3 weeks out Saturday.

Weighed in at 179 yesterday morning, so we're getting there. Energy is all over the place up and down but Im liking how I've been progressing. Another weigh-in coming Saturday morning. Still keeping the fats in the diet, when they go so might my mind ;)

3 more weeks though and ice cream wont have tasted so good :)

[Evolution31]

3 weeks out today :) getting excited.

Trying to figure out a song to pose to right now. Got a few ideas

Sexy and I know it - LMAFO

Classic Song from Transformers - http://www.youtube.com/watch?v=PJoipQYSkv0&feature=fvwrel

Any other input would be greatly appreciated.

Thanks guys.

[Delt King]

Coming together now. Keep it up. Nice lat width on front double bi.

[aznaro8]

Nice work bro! That waist looks super narrow on that front double bi!

[Evolution31]

Thanks for the complements guys! Really keeping me going.

Cardio is up to 2, 55 minute sessions per day and we started cycling protein-veg days 2 on, and protein-fat days 1 on.

Today is the first protein-veg day, wish me luck ;)

[Delt King]

some real good changes will come now. exciting stuff. when the cravings kick in you need to focus and tell yourself "is cheating on my diet going help me get my goal?" keep the eye on the finish line. this is where the champs and chumps are seperated!

[Evolution31]

Got through my first two protein-veg days. Not too bad, energy was pretty low. Bought some Peanut Butter Chocolate Isolate to help with the cravings on these days.

Fats back in today, hittin the back later on tonight, should be a fun one :)

[Evolution31]

17 days out now ;)

[steve_d]

nice symmetrical shape, you should do well - middleweight right?

If you can pull of sexy and I know it, do it! Takes the right personality on stage for it to work, but if you can do it, could make for a hilarious routine!

[Evolution31]

Yep, I'll be middle. Should be onstage at about 175 or so.

And I do have a pretty "outgoing" personality. I've always grown up trying to be the center of attention so I feel sexy and I know it will fit pretty well. I've been practicing so just gotta keep it up..

Back to the protein - veg tomorrow. Was upset tonight that the stepmill was broke at the gym so I did my cardio on the elliptical. I have one at home that i use for my morning cardio but I like to switch it up and use the stepmill in the evenings, damn I was mad :ji

[Evolution31]

17 days out...175lbs.

[rudywilliams]

Looking tight Bro! Wish I was home to witness you doing that song! Where are you training now?

[Evolution31]

Naturally fit and kingswood. Two gyms different equipment. Like switching it up

[shredded_Tris]

Nice work brother your gonna bring some great condition to the stage this year!!
You damn well better not back down this time man I wanna see you up there!!
Big improvements since last year man!!!

[Evolution31]

I'll be up there for sure Ty!
Last weekend of work before the show tonight and tomorrow.

Weighed in at 173 this morning, so the protein-veg days are definitely tightening things up. Just need to make sure I continue to work on my posing and routine. You guys have any tips for posing practice?

[Delt King]

I'll be up there for sure Ty!
Last weekend of work before the show tonight and tomorrow.

Weighed in at 173 this morning, so the protein-veg days are definitely tightening things up. Just need to make sure I continue to work on my posing and routine. You guys have any tips for posing practice?

If i were to work on my posing (which i should have) i would use a video recording device. obviously pick a location with good lighting conditions but the idea is to see not just the end pose but everything including the transitions. Seeing yourself run through the poses without a mirror is critical i believe in showing your best. Don't be a afraid to try different leg positioning, blowing out vs sucking in etc. just try different things and then look critically at each pose. (Now the bad part is...once you have things mastered...it changes every time you do another show because your body will change)

[Evolution31]

If i were to work on my posing (which i should have) i would use a video recording device. obviously pick a location with good lighting conditions but the idea is to see not just the end pose but everything including the transitions. Seeing yourself run through the poses without a mirror is critical i believe in showing your best. Don't be a afraid to try different leg positioning, blowing out vs sucking in etc. just try different things and then look critically at each pose. (Now the bad part is...once you have things mastered...it changes every time you do another show because your body will change)

Will do, been staying at home with the rents latley. I find it hard mentally living a lone right now, so I can use the support. My mother will love video taping me posing haha ;).

Here's some pics from this am

Protein-Veg days are now 3 days on, with 1 Protein-Fat. Cardio's the same at 55 mins two sessions a day and my last leg workout will come next Sunday... Gettin there :)

[dan1977]

Looking great bud!

[Evolution31]

Looking great bud!

Thanks bro, only 11 more days...must practice posing :)

[Andre Gregoire]

Looking good, keep it up

[Evolution31]

Weighed in at 168.8 this morning, and I have GLUTES!

10 more days

[Evolution31]

8 Days Out now and I can't believe I'm weighing in at under 170lbs in the morning.

Off day tomorrow, with 2, 55 minute cardio sessions.

Last Leg Day on Sunday, and Cardio gets cut to 2, 30 minute sessions on Sunday.

No more cardio after Wednesday, Thursday and Friday are off, show is on Saturday...ABSOLUTLEY CAN'T WAIT.

Get my Peak Week Plan on Sunday :)

You guys think I'm ready from the pics? I'm hoping to do well, its my first show and I dont want to end up being discouraged but I understand that it is bodybuilding and anything can happen on that day.

[Evolution31]

Hamstring shot from this am :)

6 days till weigh in - 167lbs this morning

[Evolution31]

5 days out

[steve_d]

You guys think I'm ready from the pics? I'm hoping to do well, its my first show and I dont want to end up being discouraged but I understand that it is bodybuilding and anything can happen on that day.

You are most definitely ready...This is phenomenal conditioning for anyone, let alone a first time competitor. With that said, you really could easily make welter weight, if you chose to do so. For a local show, it really doesn't matter what weight class you enter...But you do have conditioning that you would see at a national level stage, especially in your weight class. I know its a long time away if you are even thinking about that, but you could do well as a welter at nationals depending on the year . It's tough to know for sure, as you never really can tell until you're up there, but you're shape and conditioning are bang on. Perhaps the size would be better suited as a middle weight (up to 176) but that's what time is for. Keep it up.

[Evolution31]

You are most definitely ready...This is phenomenal conditioning for anyone, let alone a first time competitor. With that said, you really could easily make welter weight, if you chose to do so. For a local show, it really doesn't matter what weight class you enter...But you do have conditioning that you would see at a national level stage, especially in your weight class. I know its a long time away if you are even thinking about that, but you could do well as a welter at nationals depending on the year . It's tough to know for sure, as you never really can tell until you're up there, but you're shape and conditioning are bang on. Perhaps the size would be better suited as a middle weight (up to 176) but that's what time is for. Keep it up.

They actually took the Welter division out of the New Brunswick's a couple of years ago. There hasn't been enough competitors over the last couple of years so Middle is between 160-180 at this show. A big gap that's for sure.

The goal is to place and then compete at the 2013 Nationals ideally. (Where I could be welter bringing this kind of conditioning)

But we'll see, I'm just hoping to enjoy the experience, have some fun with my routine and enjoy the Reese's Peanut Butter Cup Cake my mom is making for me for after the show.

I gotta remember it's bodybuilding and anything can happen on the day of the show, don't know who is going to show up. I've never worked harder at anything my whole life, here's hoping it pays off :)

[steve_d]

right on... If waiting 2 years from now to compete, you really might be able to hold your own in the middleweight (165-176). I doubt you are going to drop more than a few pounds of water, since it doesn't look like you're holding that much (which is the way it should be at this point). Add 3-4 pounds per year, and you're looking at being over 170 in 2 years time. I won't be able to make the show - as its just a little too much of a drive, but look forward to seeing pics.

[Evolution31]

right on... If waiting 2 years from now to compete, you really might be able to hold your own in the middleweight (165-176). I doubt you are going to drop more than a few pounds of water, since it doesn't look like you're holding that much (which is the way it should be at this point). Add 3-4 pounds per year, and you're looking at being over 170 in 2 years time. I won't be able to make the show - as its just a little too much of a drive, but look forward to seeing pics.

Thanks for the kind words Steve, really motivational and helps keep me going...

Although tonight I kinda messed up...Kidding,

No I didn't eat it just trying to be funny :)

1 more day of cardio, 2 more workouts left :)

[ange_d]

I totally agree with Steve, awesome conditioning you don't often see in a first timer.
Best of luck!

[Delt King]

Bang on bro. Going to be a good show for you.

[Evolution31]

Thanks guise, did my last cardio session last night. Last workout here in a few mins.

Start my carb up tomorrow with a protein-fat day and sweet potatoes...yumm. Will post pics, don't really know what to expect after having such low glycogen for so long.

[Evolution31]

4 meals in with sweet potatoes so far today, 2 more to go.

Will post pics in the am, I've never felt so hard!!!

Less than 48 hours to go!

White Rice on the Schedule tomorrow, how much depends on what the boss says..

[Evolution31]

After my first day with carbs back in, I was 165.8 yesterday morning and am 168.6 this morning.

Very happy with how I look :)

Will try to get some pics on here tomorrow morning with color on so you guys can see how I look before prejudging :)

[Evolution31]

After some carb ups and color

[Evolution31]

Morning Shots

Weighed in last night at 176, here this morning I'm 167. Pre Carb up

[z83]

you look awesome, shredded !

best of luck !!!

[Andre Gregoire]

Good luck

[Evolution31]

Well pre judging is in the books, was first call out. Happy with everything, now after some chicken fingers and fries it's time for a nap .

Thanks everyone

[Praetorian]

Good luck Jon...you worked very hard I'm proud of you!
P

[Evolution31]

Thanks P, I know without you I couldn't have done this. Every grueling protein-veg day and minute I did on the step mill or the treadmill has been worth it :)

[Stoneco|d]

good luck, looking great

[Evolution31]

Final result....
3rd place out of 7 in middle weight.

Pretty happy with it considering the guy who won is a good buddy of mine and placed 4th at Nationals in Juniors and the guy who was 2nd placed 6th in middleweight Nationals and this was my first show with no national level experience at all. I'll take it! I think you guys might see me there in 2013 though ;)

[dan1977]

Congrats

[Evolution31]

Here are some pics from the show guys, will post more when I get them.

Have a photoshoot booked for today at 4pm, will post pics from this too.

[massabsamurai]

great job bro.

[Delt King]

Congrats man...good job!

[Evolution31]

Thanks guys, here's some more pics from the night show.

I think I had one of the nicest bum's there :p

[Praetorian]

Congrats Jon....striated glutes!!! Now to have that same conditioning and weigh in at 196lbs for the 2013 Nationals!!!
P

[MuSuLPhReAk]

Good job. Congrats!

[aznaro8]

Great job man! You looked awesome, should be very proud of yourself!

[Evolution31]

Thanks guys.

P, I dunno about being a shredded 196 but Nationals in 2013 is definitley the next goal. Id really like to take this time to add some good quality muscle, and just bring a better overall package next time. I might use the 2013 Atlantics held in Moncton, NB as a warm up for the National show but we'll see when that time gets here. Just want to focus now on my career, recovering from this show and putting on some good quality over the next year.

Started my rebound diet today after a couple of days of feeling full and bloated and eating pretty much whatever, although I woke up this am at 174, and Friday night I weighed in at 176.

Thanks for the support a long the way guys, really kept me going. Might keep this journal going too just to track my off season progress.

[steve_d]

Pretty sure it was a typo! ... Nationals 2013 you'll look good in the middleweights at 176. Of course with 10 pounds of added muscle, you will have to suffer a little more and cut water a little earlier to make weight, but it will be worth it. You have a good frame to do well as a middle.

[Delt King]

How tall are you Evolution? Aren't you close to my height...5'10ish?

[Evolution31]

I am 5'8.5' - 5'9ish

[Delt King]

I am 5'8.5' - 5'9ish

It's going to be a wake up call at Nationals as guys my height are usually heavy and super heavy. Guys your height are light heavy for sure. Problem is lightheavy is now 177 to 198...tough class especially if you end up on the lower end. Pack some quality mass on if you want to be competitive. I'm personally taking the next several years off to do just that...215+ not 185 on stage for me anymore.
Again great job on your conditioning!

[Praetorian]

Thanks guys.

P, I dunno about being a shredded 196 but Nationals in 2013 is definitley the next goal. Id really like to take this time to add some good quality muscle, and just bring a better overall package next time. I might use the 2013 Atlantics held in Moncton, NB as a warm up for the National show but we'll see when that time gets here. Just want to focus now on my career, recovering from this show and putting on some good quality over the next year.

Started my rebound diet today after a couple of days of feeling full and bloated and eating pretty much whatever, although I woke up this am at 174, and Friday night I weighed in at 176.

Thanks for the support a long the way guys, really kept me going. Might keep this journal going too just to track my off season progress.

Couple things to remember....weigh in at 196 at 2013 Nationals is carbed up weight (not dry weight) as you weigh in evening time...and if you look at what you weighed prior to carb up you were 168 and you weighed in 176lbs...gain of 8 lbs...thus if you weigh 183-184lbs prior to carb you should be around 193-196 or so...remember youll have more muscle so youll retain more glycogen and thus weigh more after a similar carb up. As well the next time you diet youll have more muscle and that usually means you dont need to lose so much fat relative to lean body mass in order to be the same percentage of body fat as before. You are also young and have alot of room to grow and are in your best years to grow...you havent hit the peak where you are fighting for the next pound you are still in the early stages(beginner)...thus gaining 15lbs or so over two years approx 7lbs per year is not all that out of the question...I'm not saying it will be easy but I think if you have the proper plan it is somewhat achievable. I would suggest gaining slowly and staying some lean...the first year plan to go to about 205lbs and then diet down to 175...the next year go to 215lbs and diet down to low 183 or so...obviously you need to go by the mirror but that gives you an idea. If you were an advanced BB I would say 3-5lbs per year would be fantastic but you are a beginner and can build fairly quickly at this point.
P

[steve_d]

^ sorry - I misinterpretted, thinking you meant 176...Although, I personally will stand by the 176 being the more realistic goal for 2013. As menitoned, it will be harder, because you can't mess around with being full of water at weigh in. If I understand correctly, he weighed in at 176, but likely pissed all night making him closer to 166 by the time he was on stage.

Ex. I weighed in at 170 in my 2nd last show. The week later, weighed in 10 pounds lighter. Only difference was cutting water earlier. the 170 was full of water...Just as his 176 was full of water, (and not carbs). Now...in 2 years, I believe he could easily gain 10 pounds...however, not too much more. Making him weigh in at 186, but then on stage 176. So why not weigh in at 176 and compete in the class you will actually be weighing? Yes, it might be harder, and perhaps might even make it harder to look 100%. But I would rather look 99% in the class I belong, than look 100% in the next class up. (although, I truly believe you would actually look 100% trying to look lean and ripped, rather than trying to trick your body and fill out 10 pounds, etc - usually look better in the gym that way, but not under the lights. every pound you lose, you will actually look 1 pound bigger. ) Middle top 5 is not out of the question, light hvy top 5 may be out of the question for someone 5'10 176 on stage!

P, I don't think we disagree with how much weight he can put on in 2 years. I think someone really young and new to the game can gain 15 pounds in 2 years. But I picture if he gains 12 pounds of muscle, that he should still compete as a middle. No? Otherwise, if you aim for a number that is too large thinking the gains were muscle, you end up on stage a little fatter than you wanted to be. (I know, in my scenario I am aiming for a number as well - which you shouldn't - but the point is, just keep getting shredded without looking at the scale. 1 week out decide if its worth delaying carb-up and cutting water early to makea specific weight).

[Evolution31]

We'll see what happens in 2 years, I know now I'm more motivated than ever. I never realized how fun being on stage could be and how exciting bodybuilding actually is.

The thing is with me, prepping for this show I never really had a "clean" off season, I just graduated from University in April. Did a labor job this summer and thought hey, I have a good build, why not do the bodybuilding show. As some of you who went to University may know there's a lot of partying, and poor eating that goes a long with being a student.

But right now I don't want to be a part of that anymore. I actually love this sport, measuring my food, eating clean and who's to say what will happen to my body and how it will change over the next two years with some good clean eating in the off season and some hard focused training.

After this show I really have two main goals, the first is to be establish myself career wise now that I have a Bachelor's Degree, the second is to eat clean and continue to live the bodybuilding lifestyle because I ABSOLUTELY LOVE IT!

[steve_d]

We'll see what happens in 2 years, I know now I'm more motivated than ever. I never realized how fun being on stage could be and how exciting bodybuilding actually is.

The thing is with me, prepping for this show I never really had a "clean" off season, I just graduated from University in April. Did a labor job this summer and thought hey, I have a good build, why not do the bodybuilding show. As some of you who went to University may know there's a lot of partying, and poor eating that goes a long with being a student.

But right now I don't want to be a part of that anymore. I actually love this sport, measuring my food, eating clean and who's to say what will happen to my body and how it will change over the next two years with some good clean eating in the off season and some hard focused training.

After this show I really have two main goals, the first is to be establish myself career wise now that I have a Bachelor's Degree, the second is to eat clean and continue to live the bodybuilding lifestyle because I ABSOLUTELY LOVE IT!

I never knew you were that young! I think I am gonna take it back...2 years will definetely have a hard time making a middleweight cut-off if you do everything right from now until then! Keep it up. I thought you were my age, or at least been in the gym 10+ years. You're still a rookie!

[natenator]

After this show I really have two main goals, the first is to be establish myself career wise now that I have a Bachelor's Degree, the second is to eat clean and continue to live the bodybuilding lifestyle because I ABSOLUTELY LOVE IT!

Hate to break it to you and not sure what program you graduated from but most likely your degree won't amount to crap lol. It's not about the degree, its about the person. Write well, communicate well, be willing to bust ass - go in earlier and stay later - and you'll start to climb.

Network, network, network

Oh and good job this past weekend!

[Praetorian]

I never knew you were that young! I think I am gonna take it back...2 years will definetely have a hard time making a middleweight cut-off if you do everything right from now until then! Keep it up. I thought you were my age, or at least been in the gym 10+ years. You're still a rookie!

Steve we are usually pretty close on opinions...being how young he is now you can see it probably wouldnt be too hard to put on 15lbs of muscle...two decent off seasons with heavy weights really pushing the basic exercises and eating a tonne of clean food..with a metabolism at that age...hes gonna grow like a weed if training form is good and eating is consistent...if at 10+ years in the gym Id agree not going to happen.
P

[rudywilliams]

Jon will put on some good weight! He trains heavy with good form, atleast when I've trained with him.

When i am home for x-mas we should train buddy.

[Evolution31]

For sure man. Hit up another giant set leg workout maybe. Now that the bridge is open I'm down at naturally fit more so we'll rock out there at Xmas time.

[Stoneco|d]

Congrats Evol, well done

[Evolution31]

Logged in today just to see what has been going on on these forms and seen my old thread from my 2011 log was still on the front page of the logs and journals sections. Since I last posted I had a lot of changes happen in my life, new job, fiancee, new place, etc.. Life happens so fast and I actually took a 6-10 month break from "supplements," dieting and lifting in general mid 2012-early 2013.

This past Oct/Nov. I returned to the stage and did 2 MP Shows that I really enjoyed. I ended up taking my class at our Provincial show (taking 2nd to the eventual overall winner the week before, losing by a point) and will be competing at MP Nationals in Halifax on July 18th. I've updated a few pics from my last show and will try to keep this updated on a more regular basis.

[steve_d]

Logged in today just to see what has been going on on these forms and seen my old thread from my 2011 log was still on the front page of the logs and journals sections. Since I last posted I had a lot of changes happen in my life, new job, fiancee, new place, etc.. Life happens so fast and I actually took a 6-10 month break from "supplements," dieting and lifting in general mid 2012-early 2013.

This past Oct/Nov. I returned to the stage and did 2 MP Shows that I really enjoyed. I ended up taking my class at our Provincial show (taking 2nd to the eventual overall winner the week before, losing by a point) and will be competing at MP Nationals in Halifax on July 18th. I've updated a few pics from my last show and will try to keep this updated on a more regular basis.

Good job on the return to the stage. You looked good in this category - I saw some of the pics of you on stage and never realized it was you. I am bad with faces! Good luck in Halifax. We'll be in the audience. Never underestimate how lean you need to be for physique. Get as lean as you would as a bodybuilder, just not as silly dry the last week and you'll be good to go. Make sure your posing and smiling is spot on and you should do well. You have a good structure

[Evolution31]

Good job on the return to the stage. You looked good in this category - I saw some of the pics of you on stage and never realized it was you. I am bad with faces! Good luck in Halifax. We'll be in the audience. Never underestimate how lean you need to be for physique. Get as lean as you would as a bodybuilder, just not as silly dry the last week and you'll be good to go. Make sure your posing and smiling is spot on and you should do well. You have a good structure

Thanks Steve. I really appreciate the kind words and agree with your advice.

As I mentioned I did two MP Shows this year, the Saint John Show and the NB Provincial show the week later in 2014. I didn't want to get too lean for SJ show, per the guidelines that state they would not reward competitors for being too lean. However, it was clearly noted that this wasn't the case and guys showed up inside-out peeled. In retrospect, I have to be pretty pleased with the result finishing 1 point out of first place and clearly not being at my best.

StringerJohn who posts on the boards sometimes is a really good friend of mine and helped me with my last prep and will be helping me for Nationals. The plan thus far is to get inside out shredded and let the cards fall where they may. But I definitely learned from my mistake of not being lean-enough for my first MP Show.

See the two pics posted below of the 1-week difference between SJ and NB's. Here's hoping to represent the East Coast Well ;)

[Evolution31]

Just a quick update (with pics) of the changes we've been doing now at 11 weeks out.

Calories - 2500 (dropped from 2700)
Cardio - 140 mins/week (Been doing 20 mins ED first thing in the morning)

This past Saturday was a refeed consisting of 3700 cals, 650g carbs.

I use Flexible Dieting Approach but for the most part my meals are consistent M-F.

Meal 1 - Omlette w/spinach, peppers, onion and fat free cheese slice.
Meal 2 - Salad - XL Ground Beef, spinach, peppers, broccoli, avocodo, fat free cheese slice, topped with low cal ketchup and mustard.
Meal 3 (Pre-WO) - Basmati Rice/White Potato w/ Chicken or White Fish, low cal ketchup and hot sauce.
Meal 4 (PWO) - Whey, Cream of Wheat, Cereal, no-sugar added pudding.
Meal 5 - Beef/Trout/Salmon w/ Sw. Potato and Steamed Veggie.
Meal 6 - Whatever fits, usually a lean protein source w/rice.

[Evolution31]

Shot from Saturday Morning @ 191 Lbs

Doing a Refeed Today - 3700 Cals
Shooting for the following Macros:
30-40F
650-700CHO
130-150P

Can definitley feel things starting to get tighter, even after only 1 week at decreased cals.

[Evolution31]

Quick Update:
New low this week for weight at 188.5lbs. Had a 4000 calorie refeed yesterday
36 F
740 CHO
165 Pro

Things have tightened up huge this week and made some adjustments to the diet. Looking forward for the next 9 weeks to fly by :)

Pic below is from this morning after the refeed at 189.5lbs