Road to Redemption 2012 Provincials

[aznaro8]

Hey guys gonna start a journal here and hopefully get some feedback for my prep for next years provincials. Quick Stats

Age: 26
Height: 5'9
Current Weight: 188.9lbs
Natural

Weeks out: 24 weeks

Did my first competition last year and it was an epic failure. I always thought I was "huge", but like we always say we are fatter and have less muscle then we think. That was true and then some. Started weights around 17-18 yrs of age for school with the usual chest and bis everyday and legs maybe once every 3-4 weeks. I would say I never tried to learn nutrition and proper training until I was 21-22 when I got into the forums and magazines. Then did what probably everyone did... ate everything in sight and got up to 230 and I was nothing short of a fat mess. Maybe past 2-3 years when I started putting it together... sorta. Again I thought I knew how to train and nutrition, didn't. I'm a skinny fat kid at heart and still had issues with getting to fat looking back.

Always wanted to do a competition and did one last year. I decided a year ahead of time I would to get serious about training and diet. Did for first 2-3 months then let myself go and got fat again and off and on training. End result was I started at 20 weeks out 202lbs. Thought I would be a huge welterweight at 165, weighed in at 163 and was still a fat mess and got my butt handed to me... and then some. My goals going in were to win (obviously no one goes in it to lose), but realistically I wanted to be competitive and look like a shredded bodybuilder. All three I failed and it was one of the most disappointed I've ever felt in life.

After my initial disappointment I looked back to see what happened. I worked with Shelby Starnes to help me out and he did a good job, but I also really messed up along the way. He told me LISS cardio I was hitting stair climber hard off the bat, I made some diet mistakes along the way that I didn't realize until 6 weeks out and we really had to play some catch up, I made little adjustments along the way outside of what he layed out and now I realized it was stupid, messed up my last 24 hrs as well which I take blame for it and I showed up fat and shriveled up making up for an overall bad package. After assessing this, the positive spin I put on this is if I was able to be this fat and screwed up this bad on the diet and able to shed about 40lbs, it's encouraging to think what I can do if I don't start fat by eating/training properly and following the plan to a T what could happen. So decided to try and put everything together and redeem myself next year. I wanna look like a conditioned bodybuilder and be competitive, obviously do well but you never know what type of freak will show up in your weight class.

Currently the diet is approximately 45g protein, 40g carbs, 15g fats per meal for 6 meals and a bedtime shake. I've used carb cycling in the past before, this time around my carbs are a touch lower and fats are very high. Seems to be working well. Training wise it's a DC type approach with 3 days of 30 minutes very LISS cardio.

[aznaro8]

My starting point:

http://smg.photobucket.com/albums/v624/aznaro8/DSC05997.jpg
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1 Day out (The best I looked)

http://img.photobucket.com/albums/v624/aznaro8/DSC01989-1.jpg
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Pre-Judging (Imagine I had at least another 10-15lbs to go)

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Current Pics:

http://img.photobucket.com/albums/v624/aznaro8/DSC03094.jpg
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[aznaro8]

Current Blast

A1
Smith Inclines
DB Military
Poloquin Presses

B1
EZ Bar Drag Curls
Barbell Reverse Curls
Meadow Stretchers
Rack Deads

C1
Standing Calf
Leg Curls
Squats

A2
Smith Decline
Machine Military
California Presses

B2
Spyder Curls
Seated Machine Reverse Curls
Rack Pulls
Deads

C2
Leg Press CAlf
Sumo Press
Reverse Hacks

A3
DB Incline Press
Smith Wide Grip Military Presses
Close Grip Bench PRess

B2
DB Curls
Single Arm Cable Reverse Curls
Lat Pulldowns
T-Bar Rows

C3
Donkey Calf
Parillo Deads
Hacks

Widowmakers
Chest - Pec Deck Push Press
Delts - Dante's Machine Laterals (20-30 reps, 10 rep partials, 30sec static hold)
Biceps - Machine Preachers
Legs - Ham killers 2 sets to failure after hamstrings and also leg press for widowmakers

It's a DC type feel to it, but not true DC because of the added volume. I am responding well. I wanted overall increase mass but also focused on making the wheels stand out and bring up the chest. Only this current blast I've included the delt, biceps, and ham killers to get the most out of likely the last blast before starting the prep.

I'm not sure if it's lighting, way I'm posing or what, but my back thickness is really sucking. Gonna really focus on the deads and rack deads (which just added) to try and balance it out.

[gustavo77]

Looks like you put on some muscle... good stuff. Just stay focused, work hard and be diligent each day, a day at a time and you will reach your goals bud.

[aznaro8]

^^^Thanks for the words of encouragement!

Macros are bumped up this week to 45/45/15

[gustavo77]

You are welcome bro.... you have made some good progress, so a pat on the back is well warranted.

[dan1977]

From the pics, you seem to be starting off leaner than your previous attempt. You have the right attitude to achieve and remember that you're doing this for yourself and not for other people. I'll be watching you're updates.

[aznaro8]

Current Weight: 190.3lbs
Last week: 188.9lbs
Macros: 45/45/15
Weeks out: 23

Great week with some noticeable chances. Beat the log book. No changes this week.

[aznaro8]

Weeks Out: 22 weeks
Current Weight: 191.6lbs
Last Week: 188.9lbs
Macros: 45/45/15

Had another good week, only down part is Friday's workout wasn't that great and didn't beat the logbook. No chances this week. This is now the heaviest I've been this offseason, but look bigger and leaner then the previous high (190.5lbs). Now considering tapering the diet at 18-20 weeks and get a little extra growing time.

[aznaro8]

Weeks Out: 21 weeks
Current Weight: 192.9lbs
Last Week: 191.6lbs
Macros: 45/45/15

Friday and Saturday kinda fell off the wagon with the diet. Went out and had drinks both nights with friends that were in town, 3 meals substituted for sushi and 1 for steak and potatoes. Also in that span missed 1 training session and 1 cardio. Weight was around 191.5-192 all week so that little jump to 192.9lbs probably from my 2 days. Training was good though otherwise. Having some thoughts about bypassing this show to grow a bit more and I'm just not in the same state of mind as I was last year. At the same time I know I'll really regret it I'm sure if I do when everyone is into their prep and I'm on the outside watching. Not sure what's going on, gotta figure it out soon, not much time left before transitioning into the prep.

[aznaro8]

Some updated pics at 192.9lbs and 21 weeks out

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Comparison

12 weeks - 191.2lbs

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Comparisons really put into perspective how much of a fatass I was last year... also makes me excited the package I can bring forward having a good offseason and not realizing halfway through the diet I am not following it properly.

[Delt King]

So the top row pics are the current ones right?

Yes big difference in lean gains in the last year.

[aznaro8]

Thanks DK! Bottom ones are from early Feb and top rows are from this past weekend. Still lots of work to do one way or another.

[aznaro8]

Weeks Out: 20 weeks
Current Weight: 193.8lbs
Last Week: 192.9lbs
Macros: 45/45/15

Good week with no deviations and beat the log book. Still feeling good, pulled a personal best on my rack deads.

Still undecided if I am gonna continue and do provincials or take year off. I really want to do it since it's gonna be another big show with Dorian Yates being guest and also lots of competitors. Nice to compete with friends, but I just dunno if I've made enough improvements to step on the stage again. Talked with Shelby Starnes today and said ultimately it's a personal preference, made lots of improvements but if want to be really competitive I should take a year off and keep filling out my frame. Weighed in 162.8lbs for the comp as mentioned earlier and I would imagine another good 10-15lbs to go last year, he figures I will probably be around 155-160lbs this time around, so not big by any means at my height. Agree with him and leaning towards that decision, but also would love to step on the stage again and diet with all my friends. Ultimately I know I'm not going anywhere with bodybuilding, it's all to be the best I can and to have fun, just need to decide what I want more - to have another great journey with friends or to hold off for another year and make sure I'm more competitive.

Any insights anyone has would be appreciated :D

[aznaro8]

Current Weight: 193.4lbs
Last Week: 193.8lbs
Macros: 45/45/15

Well decided this week after my chat with Shelby that we'll take the full 2012 year off so I can bring a more complete of a package together for 2013. It's been a tad hard with everyone getting into the full swing of things with their diets, but it should keep me motivated to keep killing it. Want to keep packing it on and hopefully barely fit into the 165lb class. Will keep pushing the weight as long as I stay relatively lean and do quick mini diets as needed to keep the fat off.

Good week in the gym, beat the log book. But really started to feel drained towards the end of the week, taking this week as a deload. Going to take 1-2 days off and train 2 times to try out new exercises for the next blast and cardio the rest of the days.

I guess the thread title is no longer valid and should say 2013 now! haha

[aznaro8]

Some comparisons of some of my lifts from end of last blast and this blast

Smith Incline
LT - 235x6rp
TT - 240x11rp

Smith Decline
LT - 260x9rp
TT - 275x8rp

Deads
LT - 310x4
TT - 355x1

Nothing that impressive in terms of numbers, but as far as I'm progressing that's all that matters to me. No squat numbers because I had a knee injury first half of this blast and just slowly got back to 100% towards the end of the blast, will be killing it next blast. Worked up to 315lbs last blast for my set, this blast ended at 295lbs.

I don't know how realistic some of these numbers may be, but these are my goals for end of 2012 before I start my prep in terms of what weights I want to be using for my sets. Looking back so far I'm putting about 10-15lbs per blast on my benches and depending on how things go next year I should be able to get in 5 solid blasts. If I get progressively stronger I should be also be slapping on the slabs on muscles. However, in the end I'm not powerlifting either so I won't be disappointed if I don't hit these numbers but keep just getting bigger.

Deads - 495lbs
Squats - 405lbs
Smith Incline - 295lbs
Smith Decline - 315lbs

[aznaro8]

Current Weight: 195lbs
Last Week: 193.4lbs
Marcos: 45/45/15

New blast starting Monday, excited for it. Took the week off and had a deload. Two days of light training trying new exercises, 3 days just cardio, and 2 completely days off. Gonna try and push the 200lb mark for the first time in a year. I only briefly touched it last year, but look way better now.

[aznaro8]

New Blast - Cranking up the volume a bit here, see how I respond. Focus will be on delts and back. Shelby wants me to focus on bringing in the lower lats and lower back . Anyone familiar with John Meadow's stuff will recognize a lot of his stuff in my blast.

A1
DB Incline with palms facing in
Machine Military
Smith Incline JM Presses

B1
EZ Drag Curls
Seated Reverse Curls
Single Arm T-Bar Row
Meadow Rows

C3
Standing Calf
Leg Curls
Squats

A2
Smith Decline
DB Military
Poloquin Presses

B2
EZ Spider Curls
Single Arm Cable Curls
Underhand Pulldowns
Deads

C2
Leg Press Calf
Smith Machine Deads
Hack Squats (Rock bottom and up 3/4 - See how my knee holds up as I have had issues with the right one and that deep may irritate it)

A3
Smith Inclines
Wide Grip Smith Military
California Presses

B3
Wide Grip Cable Curls
Barbell Reverse Curls
MTS Hammer Rows
Rack Deads

C3
Donkey Calf
T-Bar Deads
Banded Leg Press

Widowmakers
Chest -Pec Deck Push Press
Delts - DC Side Lateral Machine (20-30reps full, 10 partials, 30sec static) and Delt Destroyer (looks painful and excited to see the results)
Triceps - Seated Dips with 3/second negative
Back Width - Meadow Stretchers
Lower Back - Hypers (2 sets to failure)
Hams - Ham Killers (3 sets to failure)
Quads - Standard Widowmaker after each quad exercise

[FitnessModel45]

Keep it up bro! :)

[aznaro8]

Current Weight: 195.6lbs
Last Week: 195lbslbs
Marcos: 45/45/15

Great first week back at the blast, weights were on the lighter side but I feel like I crushed it at the gym. My whole body has been sore as heck all week, love the feeling. Looking to finish up the 1st round of the rest of the workouts this upcoming week and then start crushing the logbook and PRs.

[aznaro8]

Current Weight: 195.5lbs
Last Week: 195.6lbs
Marcos: 45/45/15

A good 2nd week back, weights still on the lighter side but had great workouts. Really fine tuning the mine over muscle connection, what I have set up for my back I really enjoy as I can really feel the muscles working. Next week will be my second go around at the weights and it's time to start killing the log book. Macros have also been bumped up to 45/45/20. Gonna be fun downing my meals with an extra 5grams of fat in there.... ugh. lol

[aznaro8]

Current Weight: 195.9lbs
Last Week: 195.5lbs
Marcos: 45/45/20

Good start to the week last week felt great in the gym, then fell off the wagon late Thursday with Christmas and just enjoyed life eating normal and no gym. Only got 3 workouts in and a couple cardio sessions. Time to get back on the wagon. Everyone at work is complaining at work how they gained weight over Christmas... didn't want to be a douchebag and say I lost weight lol Was weighing 196-197 before Christmas rolled around. I was having pizza pops for breakfast, eating only 4-5 meals a day, playing video games like a little kid, loved it :D

[aznaro8]

Current Weight: 197.2lbs
Last Week: 195.9lbs
Marcos: 45/45/20

Again couldn't stick to the plan 100% with New Years, missed a few meals, a workout, and went out New Years Even although it was very tame but had some drinks and appetizers. Time to get back on the train, nice little lax past couple weeks now ready to kill it. Had 3 workouts and beat the logbook. Can't wait to crack 200 again!

[aznaro8]

Current Weight: 199.5lbs
Last Week: 197.2lbs
Marcos: 45/45/20

Finally back on track. Had my usual one meal out with friends but otherwise 100% on the diet. First week on the new 45/45/20 where I didn't deviate and it was really good. Packing on the size nicely, should hit the 201.5lbs in the next 2-4 which was my starting weight of the previous comp and that's when I'll throw updated pics up. I think in the long run taking this year off will be really beneficial for me competition wise. 200 is really the max I've pushed myself to previously and it wasn't a good sight at all. Gonna be fun to see how far I can push myself in 2012 while still maintaining some leanness. If I can step on stage with 10-15lbs of extra lean mass I'll be estatic.

[aznaro8]

Current Weight: 200.1lbs
Last Week: 199.5lbs
Marcos: 45/45/20

Very happy with the way I'm looking at 200lbs. I haven't been at this weight since December 2010. Looking much bigger and leaner so means I'm doing something right the past year. Still lots of work to do and not big at all by any means, slow and stead wins the race. 4 more weeks of current blast and then I'm taking a break for a trip to Toronto. Looking into switching my training of DC to MountainDog potentially. Old adage of why fix what's not broken? But I've been doing DC for a long time and may be starting to get stale and could be good mentally to get a change of pace and also a lot of my exercise sequences now are from John Meadows ideas anyways.

Updated pics below. Gained about 7lbs since last set of pics and doesn't look like with much fat gain. Critique away.

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[aznaro8]

Current Weight: 199.9lbs
Last Week: 200.1lbs
Marcos: 45/45/20

Great week. Had an insane Chest/Shoulders/Tri workout Friday where I annihilated the log book. I got about 2-3 weeks left in this blast and I'm already putting up higher numbers for all my lifts then the end of the last blast and some of them by quiet a bit. Having some hesitations about switching from DC since it's really all I know, but really intrigued by John Meadow's methods and trying to put a program together to give it at least a 10-12 week go at it.

Cals are going to be bumped up this week to 50/50/20.

[aznaro8]

Current Weight: 203.9lbs
Last Week: 199.9bs
Marcos: 50/50/20

New macros suck. Lots of food and slept in a few days this week so had to really push end of day to get all my meals in, it's not nice when 7pm rolls around and you still got 3 meals and a bedtime shake to put down still. Switched up my training on Thursday as my mind was starting to wander into the next program already so might as well change now instead of going 75% the rest of my blast. Still doing a push/pull/legs type split like I am currently but volume has been increased and see how I respond after 4 weeks and then reassess into next phase. I slept 11-12 hours for Thursday and Friday night after switching it up as it was a big shock to my body. Hopefully it'll be for the better. Weight jump was pretty significant this week but with most of my changes I've noticed I get a big jump then either flatline or pullback a bit and then slow gains. Hoping my body just moves on these macros for a extended period of time as I am not looking forward to eating any much more then my 50/50/20 macros. Finally got to and past my highest weight from 2010. Was 201.5lbs Dec 1 so a little over a year progress and pretty happy so far and looking forward to even bigger changes in 2012 and looking to 2013 provincials to redeem myself on stage.

Comparisons of 201.5lbs before and 203.9lbs after

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[aznaro8]

Decided will cut back on the carbs a touch this week. Going 50/40/20

[aznaro8]

Current Weight: 203.1lbs
Last Week: 203.9lbs
Marcos: 50/40/20

New program going good, handling the extra volume well and enjoying change of pace. The pumps are insane. Volume on legs is brutal though, both workouts felt nauseous towards the end and just wanted to lie in the fetal afterwards. Cut back slightly on the carbs this past week and looking a touch leaner. Will run same setup for another week.

[aznaro8]

Current Weight: 205.6lbs
Last Week: 203.1lbs
Marcos: 50/40/20

Little late on the update, stats from this past Friday. Kinda surprised 2nd week of calorie cuts and I made such a big jump in weight instead of losing a bit more weight, everything diet and cardio was on par. Body adjusting well to the higher volume and beating the log book.

[aznaro8]

Current Weight: 204.3lbs
Last Week: 205.6lbs
Marcos: 50/40/20

Late update again, this is from the past Sunday. Changing the training program a bit and adding a bit more volume and intensity (drop sets). Going to try 50/50/20 on training days only and see how it goes.

[aznaro8]

Current Weight: 205.2lbs
Last Week: 204.3lbs
Marcos: 50/40/20 non training days and 50/50/20 training days

Good week, was suppose to do legs again today but hammies are still sore so took the day off. Will see how tomorrow feels. Look a touch leaner then a few weeks back when I hit 205. Very happy with the offseason so far and I think I'll end up being happy with my decision at the last minute to take the whole year off to put on some much needed size. Next up... 210 :D

[aznaro8]

Current Weight: 205.7lbs
Last Week: 205.2lbs
Marcos: 50/40/20 non training days and 50/50/20 training days

Good week, couple workouts were cut short due to me not getting my shit together and arriving to the gym late and having it close before I'm done. High Volume legs is killing me. This is biggest I've been in ages (back to fatty days), still not too soft but probably going to be slowly the gains to a crawl now. I'm assuming there's a lot of bloat cause I can drop 6-7lbs overnight easily if I am able to have a long sleep. Couple times where I've missed a bedtime shake and had a good long sleep and wake up looking very tight in the midsection. One of my goals was to bring up the lower lats due to my high lat insertions, comparing pics from a couple months ago looks like that plan is starting to take shape.

[dainbramaged]

Marcos = Macros?

[aznaro8]

^^^ Whoops, yes lol Been copying and pasting from the previous updates and looks like that spelling errors been there for a while haha

[aznaro8]

Current Weight: 208lbs
Last Week: 205.7lbs
Macros: 50/40/20 non training days and 50/50/20 training days

Another good week. Big jump in weight, likely cause I had more red meat in my diet this week then I normally do. Shelby is happy with how I'm holding things together as my weight keeps increasing at a decent clip. First week I didn't feel like death after legs, but bad thing is one more week with current program and then we'll likely switch things up again and likely more pain with the leg training. Arg. lol

[aznaro8]

Current Weight: 207.1lbs
Last Week: 208lbs
Macros: 50/40/20 non training days and 50/50/20 training days

Missed a couple meals and a cardio session this week and my weight dropped from it. I imagine I probably overshot last week slightly with bloat or whatever and this week it was kind of a snapback. Still feeling good, changing my workout again this coming week. Thinking it will be my last 4 week phase before a deload and cruise. Still feel good and joints aren't achy but want to be proactive and get proper rest before I'm overtrained and then decide to do it.

[aznaro8]

Current Weight: 209.5lbs
Last Week: 207.1lbs
Macros: 50/40/20 non training days and 50/50/20 training days

Big jump in weight this week. Holding the weight very nicely in the front, still have a slight outline of abs. However, from the rear the lower back is starting to get blurry and we're going to be keeping a close eye on it. Might be cutting things back in the next 2-3 weeks or even go on a mini diet to clean things up.

[aznaro8]

Current Weight: 211.5lbs
Last Week: 209.5lbs
Macros: 50/40/20 non training days and 50/50/20 training days

Another big jump in weight. Felt good in the gym this week and crushed some PRs on squats but recovery was starting to lag. Wasn't feeling recovered and have been always tired and needing naps. Think it's time to cruise this week and also chance to lighten up the calories. Lower back is starting to get too blurry. Dropping down to 50/30/15 this week to lean up.

Updated pics. Left is end of the year at 195.9lbs and right is comparison at 211.5lbs. Something really trying to focus on this year is hammering the back and think I can see some improvements in terms of width and thickness. Width has always been there relatively speaking, but thickness was a weak point.

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[aznaro8]

Current Weight: 204.2lbs
Last Week: 211.5lbs
Macros: 50/30/15

Cruise week, just did a simple push/pull/leg split with high reps. Did no cardio, it was absolutely amazing haha Also threw some cheat meals in there. Surprised my weight still dipped pretty good. Worked the novice and provincial supershow this weekend and had a great time. Chatted with big Ron Partlow briefly back stage, seemed like a really cool and down to earth guy. Ran into Dorian Yates backstage and said hi, but didn't get a chance to talk with him or take a pic unfortunately. After watching the show I am happy I took the year off, it was stiff competition all around especially in the lightweight and welterweight classes. I think I would have had a hard time being middle of the pack for either classes. However, I'm very motivated now to keep killing it and should hopefully bring a good package next year. I know what I got to work on. Lots of guys had impressive upper bodies, but few had great set of wheels. Hopefully my leg sessions from hell will pay off.

Back to the grind this week, got my new split from Shelby this AM and I think I puked a little after seeing it.... going to a 5 day split and it looks pretty brutal. Split is chest/shoulders, glutes/hams, Back/calves, Shoulder/Arms/Upper back, legs. Also trying out some DAA (MG's Test Booster) from Trueprotein I got last week. See if it does anything.

[aznaro8]

Current Weight: 207.3lbs
Last Week: 204.2lbs
Macros: 50/40/15

Great first week back. New workout program is brutal. Mountandog style training sucks... royally. But I think I'll reap the benefits next year. Hit a personal best on Incline Bench and was very happy with it. Big jump in weight this week off the cruise. Upcoming week cutting back on carbs slightly as the lower back is still a bit blurry. 50/20/15 on off days.

[aznaro8]

Current Weight: 205.9lbs
Last Week: 207.3lbs
Macros: 50/40/15 on training days and 50/20/15 on off days

Another brutal week of training. Strength gain was insane this week, haven't had this big of a jump in a while even thought we had a calorie cut. Another personal best on the incline bench. Most I ever handled was 205lbs for a couple reps. 4 sets of machine chest press x 12 with partials at the end and then moved onto incline bench and did sets of 6 until I couldn't get set anymore. Worked up to 205x6 then 225 x4. Couldn't get 6 but considering first time I've ever handled 225 was happy. It was a big mental thing too making sure I didn't get crushed. Confident I should be able to squeeze 6 next time around hopefully.

As mentioned earlier my back has really improved since changing the program, we're hitting back twice a week right now and hopefully even more noticeable changes with next set of picture updates. Hitting back with its own day and then 12 sets of pullups on another (4 sets neutral, 4 sets normal, 4 sets wide grip). I have never felt my back and lats as much as now, really getting better at mind vs muscle. Originally sacrificed weight used for form and feel, but slowly the weight is coming back. The lats are always getting really pumped during back day which never happened earlier. Back is getting just as brutal as leg days currently. Current back split:

4 x cable rows with 1 second squeeze
3 x wide grip lat pulldown
3 x DB pullover
10 sets of heavy deads x 3 reps superset with 6 reps wide grip pullups. 45 second rest between sets

Brutal end to back day and towards the end I'm breathing like a heavy locomotive and dripping buckets.

Tightened up a bit this week and will run another week with the same macros.

[aznaro8]

Current Weight: 206.2lbs
Last Week: 205.9lbs
Macros: 50/40/15 on training days and 50/20/15 on off days

No change in weight this week, still beat the log book. Look like may have tightened a little bit still as well. Thinking these macros will be runned for another week or two still to get the set point reset. This is the biggest I've been. I was 202 year before prep but was a fat mess. Look way leaner. Hopefully let the body catch up and tighten up and before the next jump to 215-220 if my body will handle it. Now I'm thinking maybe I can be around 170 for next comp if I can keep killing rest of the year. We'll see lots of time left to put on quality mass.

[Delt King]

Please explain to me 50/40/15 and 50/20/15 macro's. maybe it's my low carb fog in my brain but i'm not understanding it.

[aznaro8]

Please explain to me 50/40/15 and 50/20/15 macro's. maybe it's my low carb fog in my brain but i'm not understanding it.

No worries man! It's the protein/carb/fat ratio of each meal. I will have 6 meals per day. I only count the protein in protein, carbs in carb sources, and fats in fat source. I eat roughly the same sources every day so there's not a huge amount of variables from not counting the fat in my chicken, fat in my oatmeal, etc. Obviously if dieting I would keep all my meals consistent.

[Delt King]

ok so it s measured in grams per meal. so 50grams of protein, 40grams of carb and 15grams of fat. Not percentages...this makes sense now. Did you say you were working with Shelby? Congrats on getting up to a decent bodyweight. slowly but surely.

[aznaro8]

ok so it s measured in grams per meal. so 50grams of protein, 40grams of carb and 15grams of fat. Not percentages...this makes sense now. Did you say you were working with Shelby? Congrats on getting up to a decent bodyweight. slowly but surely.

Ya grams per meal. Yes, working with Shelby still for this offseason. Thanks DK! Still lots of work to do before I can be competitive, but hopefully I can be by next year.

[aznaro8]

Current Weight: 205.3lbs
Last Week: 206.2lbs
Macros: 50p/40c/15f on training days and 50p/20c/15f on off days

Not the greatest of weeks, missed two meals, missed hamstrings, missed a cardio session. Had a shift flip at work and didnt sleep well and was brutal uphill battle all week. Had a 3 am workout cause of insomnia and it was surprisingly pretty decent. Kinda weird having no one in the gym but yourself. Still beat the log book mostly, but it was a struggle as I was never recovered 100%. Looking leaner still, will run another week with the same macros. Still getting stronger while getting leaner, so can't complain. Wonder if we'll push to maybe 200-202 area before adding cals back in for rest of the year. It would be nice to not have to mini-diet until contest prep, but we'll see how it goes. Although my cals aren't exactly diet cals and I'm not hungry, so I should stop bitching haha

New routine next week. Looks more brutal than this past one. I'm walking wounded after legs yesterday.

Standing Calves (60 second rest) - 340x12/12/12/12/12/12
Seated Leg Curls - 145x10/10/10 and 145x10+115x10 drop set
Leg Press (60 second rest) - 540x15/15/15
Squats w/ 3 sec negative - 255x8/8/8
Smith lunges - 115x12/12/12
DB Deads - 50x20/20/20

My legs were in so much pain after leg press. Took under 5 minutes to complete and they were pumped as hell. I kind of wussed out on the squats, usually I try and beat the previous weeks numbers by 20lbs but I only added 10lbs.

[aznaro8]

Current Weight: 205.4bs
Last Week: 205.3lbs
Macros: 50p/40c/15f on training days and 50p/20c/15f on off days

Good week. My weight did drop under 205 this week after my low carb days. Looked a bit leaner with no suffering in strength. Starting to add calories back this week. Looking forward to it! Having a refeed type day after legs with 50p/60c/15f macros on leg days. Everything else will be the same. That's gonna be a whole lot of food. Never had carbs more then 50g and I remember that was painful to put down.

[aznaro8]

Current Weight: 201.2bs
Last Week: 205.4lbs
Macros: 50p/40c/15f on training days, 50p/60c/15f on leg day, 50p/20c/15f on off days

Wow huge drop in weight this week. Not sure what happened, drops lots of bloat. Strength was good and beat the log book. Did cycle off DAA for the week so not sure if that had anything to do with it. Looks like we are slowly transitioning to a carb cycling type approach now. Adding another high carb day this week and it'll be on leg and back day. Gonna be brutal, I struggled with the high carb day this week after legs. Painfully tons of food.

[aznaro8]

Current Weight: 205.6lbs
Last Week: 201.2lbs
Macros: 50p/40c/15f on training days, 50p/60c/15f on leg and back day, 50p/20c/15f on off days

Made up for last weeks big weight drop as this week I had a big jump. I was also a little loose on diet and went out and got drunk twice. Definitely looked a little bloated/water this week.

[aznaro8]

Current Weight: 203.3lbs
Last Week: 205.6lbs
Macros: 50p/40c/15f on training days, 50p/60c/15f on leg and back day, 50p/20c/15f on off days

Good week, felt good and beat the log book. I think my weight kinda returned back to earth after the big 4lb jump last week. However, that means calorie bump which I was afraid of. Adding a bedtime shake back in that was taken out during the mini cut (25g whey, 25g casienate, 1tbsp olive oil). I think I will be doing some liquid meals coming up, I'm struggling with these macros on leg and back day especially. I also started using the Grip4orce grips with EZ curls and I like them. I can feel them in the forearms obviously, but it feels different on the biceps. I like it, will continue using them. Hopefully leads to some arm growth as they suck... everything sucks but my arms suck the most.

New program next week as well and this relatively "easy" 4 week phase is over. Volume is cranked up and going to 6 days a week of training. Split will be chest/shoulders, back, hams/glutes, shoulders/arms, chest/back, legs. The extra work on chest and back is minimal and not heavy. Doing some machine presses and flyes for chest and pullups for back. I've never trained 6x/week so should be interesting. I hope I'm not gonna be napping any chance I can to recover.

Updated pics... since switching the training really noticing the shoulders are getting more of a 3D look. Doing very minimal shoulder press work (when I do it's very light and high reps), but lots of rear delt work. Next difference is the legs look a little big thicker, especially in the adducter area. Should have about 6 months of off season remaining. Would love to keep getting thicker everywhere but wouldn't mind getting the chest thicker and bringing up the arms a bit more.

http://img.photobucket.com/albums/v624/aznaro8/DSC04517.jpghttp://img.photobucket.com/albums/v624/aznaro8/DSC04523.jpghttp://img.photobucket.com/albums/v624/aznaro8/DSC04531.jpghttp://img.photobucket.com/albums/v624/aznaro8/DSC04542.jpg

[aznaro8]

Current Weight: 204.1lbs
Last Week: 203.3lbs
Macros: 50p/40c/15f on training days, 50p/60c/15f on leg and back day, 50p/20c/15f on off days

Good week... 6 days training sucks. Died on Thursday and took a nap before gym that ended up being 13hrs in length. I didn't sleep well Tuesday and Wednesday so that likely contributed it it. See how this week goes, if I feel burnt out by end of the week again I will throw in a rest day. Play it by ear and see how it goes.

[aznaro8]

Current Weight: 204.1lbs
Last Week: 204.1lbs
Macros: 50p/40c/15f on training days, 50p/60c/15f on leg and back day, 50p/20c/15f on off days

Good week and the recovery was slightly better. Body starting to get used to the 6 days/week split. Do have to make sure I get a good minimum 8hrs/night of sleep though. Getting another calorie bump this week, adding another high carb day during chest days... arg

[aznaro8]

Current Weight: 205.9lbs
Last Week: 204.1lbs
Macros: 50p/40c/15f on training days, 50p/60c/15f on leg/back/chest day, 50p/20c/15f on off days

Good week, weight was likely a touch skewed to the higher side as I didn't sleep enough end of the week and I know I definitely carry more bloat when that happens.