No Party Rock, I Body Rock...Road to Provincals 2012

[Evolution31]

Hey guys. As of right now I'm planning to compete in the New Brunswick Provincial Championship held in Fredericton November 10th, 2012. As of right now, I do not have a contest prep coach or anything but I'll likely inquire with the guru I used in the last 6 weeks of my prep last time. Except this time use him for the full 16 weeks.

As for the log, I'm just using this as a tool to help keep me motivated and pick up any tips and advice from more experienced bodybuilders out there. Last year I placed 3rd in the Middleweight division at this show, and this year I'm simply looking to improve on that placing, or in turn move up a weight class but come in in the same condition as I was in November 2011.

With regards to my off season, I've been training a few new things with the dieting aspect; I've implemented the use of Waxy Maize which is new to me. I've been doing about 50g of Waxy Maize with 50g of Whey 45-60 mins Pre-Workout. Drinking BCAA's during workout and then using 50g Waxy Maize and 50g of Whey Immediately post workout. I also have been doing 30 minutes of cardio post workout, not to stay lean but to try to increase my appetite so I can eat more.

Diet-wise I try to eat clean most of the time. It's pretty standard food I eat; Carbs: Oats, Sweet Potato, Brown Rice, Blueberries and Waxy Maize. Protein: Beef, Chicken, Tilapia, Salmon, Shrimp, Greek Yogurt and Whey. Fats: Olive Oil, Nuts and Nut Butters. I also add green veggies as desired.

I don't eat on a particular plan, usually 6-8 meals per day whenever I'm hungry. Shooting for 50g of Protein, 30-50g of Carbs and 15-20g of Fat each meal. I'll also have a cheat meal a couple of days a week, usually its a greasy burger and fries, pizza, or wings and a beer with some buds.

Today the weight was 206, (Competed onstage at 176) and will have pics and continues updates to come :)

Enjoy.

[rudywilliams]

You're going to rock the LW's man! I am going to be following this!

[Evolution31]

Trained some back tonight, finished with DB Rows, pulled the 160's for 8. First time I ever went up that high.

And by Hany Rambod's logic, a stronger muscle is a bigger muscle so hopefully the back is gettin a little thicker.

Training Chest tomorrow with my girlfriend, maybe i'll talk her into taking some pics if she doesn't think it's too weird haha.

[aznaro8]

Gonna follow along again, go kick some ass man! Do you have a goal in terms of weight you're trying to push yourself up to for the offseason or just play it by ear?

[Evolution31]

The goal is to try to stay as lean as possible but put on as much quality size. For last year's NB's I pretty much had to kill myself with cardio the last 6 weeks, working up to 2 hours a day. I want to try and avoid that this year but we'll have to see.

If I could be onstage this time at 185, in a similar condition to what I was last November I think that would be a good goal to achieve.

[Evolution31]

Here are some updated photos.

I'm kind of disgusted with how fat I've gotten... Needless to say I'm 211.5 as of today.29106291072910829109

[rudywilliams]

Looking thick big man!:a+ its time to but on beef and its winter so dont worry about it. Your making good gains. Just dont get to soft....maybe cut back on the snooty fox a bit :P

[Evolution31]

...I love the Snooty, and the Snooty loves me.

Best wings in town brah, and not to mention the BBQ Chicken Nacho's are deliche...I'll stop making weekly appearances haha :p

[Evolution31]

Good solid quad and shoulder workout put in today.

Did 3-4 sets of each exercise, 12-15 reps:
Leg Extensions
Front Squats
Hack Squats
Leg Press
I did FST-7 on the Leg Press to finish, only used 4 plates a side on the leg press machine but got a huge ass pump

Shoulders 3-4 Sets, 10-12 reps

HS Shoulder Press
Giant Set:
DB Press
Side Laterals
Bent Laterals

Finished with HS Shrugs

Did some meal prep for the week, cooked up some top sirloin steak, Tilapia, and Salmon along with sweet potatoes and broccoli. Ready to roll till about Thursday night when I have to cook again :)

[aznaro8]

Delts and lats look good on your front shot! Looks like you're packing on some size tho, keep killing it!

[Evolution31]

I figured it's time for an update since I haven't made one in a couple of weeks.

Weight is holding steady around 210.

I do however, feel as though I look leaner when compared to the pictures I took a couple of weeks a go. I will post some soon to compare.

I have also been training with board member RudyWilliams this week and he has been kicking my ass intensly. Really shows that I need to step up my game a little :P

[rudywilliams]

everyone needs a good kick in the arse from time to time bro. looking thick so what you're doing is working, 2012 nb's are going to be a good showing for you bud.

[Evolution31]

Here are some updated back pics

[steve_d]

Good work! Judging by those pics, I'd say there has been some muscle gain since that show. I noticed that the weight class for the atlantics is up to 180 for the middle weights... Is this something that the NB show will follow as well? Or is it just atlantics... If so, I am thinking you'd be aiming to get up to the top end of that class this time around? Pretty impressive gains if so!

[Evolution31]

Yes, it's the same for the NBs.
Last show however, I did weigh in at 176. So I was pretty much there (at the top of the weight class) and in pretty good condition. Basically this time around it doesn't really matter to where I fall in. I'd just like to keep the same (or better) conditioning and be at my best. Middle's or Light Heavies, I'm ready for the challenge. ;)

[Evolution31]

Time for an update I think...
Weight is holding steady around 208 in the am, and I'm feeling quite strong.
I've been reading a lot of John Meadows Training and been following some of Shelby Starnes logs over at elite fts. Last Sunday's Leg Workout involved:
Working up to 365 for 8 reps in Squats (a PR for me), maxing out the leg press and doing a strip set after (Which involved me puking), Hack Squats with a 2 second pause at the bottom, followed by High Rep Leg Curls with Partials.

Here are a few pics:

[aznaro8]

Mountain Dog Training is death..... Not training with John, but using his principles. The one part I've really noticed huge improvements is back. I used to do heavy deads and rack pulls but now do lots of rowing type excercises like he recommends and seen huge improvements. Legs by far are the hardest I find, but I think you realized that as well haha