Korilon's road to provincials 2014

[Korilon]

Hey all


Well back again after a so so off season.

Was plagued with back problems all year. Still bothering me but gotta work through it.

Seen DK on Sat and well I will let DK comment on my off season if he likes :P

Diet starts June 1 for the Windsor Fouad Abiad open.

The plan is that if I do not qualify there i can still do the London show in Nov.
If i qualify I will have 2 years that i can be off season to grow for the provincials.


I will take starting pics soon to get the ball rolling!



Canada Muscle team Back in Action!!!!

[Delt King]

Glad to have you back prepping for a show big guy. I hadn't seen you in person in nearly a year and my jaw dropped when i saw how you held 247lbs. it's like your frame grew! Let's kill this prep!

[ubcpower]

Subscribed

[Korilon]

Well glad My off season worked a bit at least lol :P

Getting ansy now to start the diet lol :P





Glad to have you back prepping for a show big guy. I hadn't seen you in person in nearly a year and my jaw dropped when i saw how you held 247lbs. it's like your frame grew! Let's kill this prep!

[msplayfull]

You will do amazing hun!! Cant wait ..... go get em :-)

[Korilon]

Hey DK can i start my diet now?? huh can I? can I? can I? huh? Please? can I please? huh? huh? I'll be a good boy and...umm.. I will..ummm .... do extra cardio... ya that's it :P

[Korilon]

You will do amazing hun!! Cant wait ..... go get em :-)

Long road ahead :p thx for the support ;)

[Korilon]

tonight is before picture night

Stay tuned for my fatness in all it's glory :P

[Delt King]

Hey DK can i start my diet now?? huh can I? can I? can I? huh? Please? can I please? huh? huh? I'll be a good boy and...umm.. I will..ummm .... do extra cardio... ya that's it :P

i ll have your plan tomorrow so you can start for monday morning.

[Korilon]

oh boy! oh boy! oh boy!

Thanks coach :)

[ubcpower]

Can you share your offseason mealplan, cardio (if any). :)

[Korilon]

Oh I dunno about that!!

lol


That's up to the big kahuna if he wants to share it or not :P

one thing i can tell ya

NO CARDIO!!!


hahaha

[Delt King]

well the first three quarters of your off season was a see food diet (whatever you see you eat) lol then it became more structured after i asked you what the hell you were doing. You can go ahead and post it up Korilon.

[Korilon]

Meal #1 P C F F
3 oz of turkey bacon 24 3 24 0
12 egg whites 42 0 0 0
1/4 cup of blueberries (can be frozen) 0.25 5.25 0 1
1/2 cup (dry weight) of oats 5 27 3 4
71.25 35.25 27 5

Meal #2
60g weight of whey isolate 50 0 0 0
36g weight natural almonds 12 12 28 6
1 small apple (2 3/4" diam) 0 21 0 4
62 33 28 10

Meal#3
9oz (cooked) Xtra lean ground beef (drained) 63 0 27 0
1 green or red peppers 1 6 0 2
3oz of sweet potatoe 0 18 0 3
1cup of baby spinach salad 0 1 0 1
2 tsp of extra virgin olive oil 0 0 10 0
balsamic vinigar 0 0 0 0
64 25 37 6

Meal#4
2 cans of tuna 56 0 0 0
1/2 an avocado 2 8.5 14.5 6.5
2 tbs of hellmans light mayo with olive oil 0.2 2 22 0
58.2 10.5 36.5 6.5
Meal#5
9oz of extra lean ground beef 63 0 27 0
1 green or red pepper 1 6 0 2
3 oz of sweet potatoe 0 18 0 3
1 cup of baby spinach salad 0 1 0 1
2 tsp extra virgin olive oil 0 0 10 0
balsamic vinigar 0 0 0 0
64 25 37 6
Meal#6
1/3 cup of all bran buds cereal 2 24 1 13
3/4 cup plain fat free greek yogurt 18 7 0 0
60g weight whey isolate 50 0 0 0
2 tbs of Natural PB 6 6 16 2
76 37 17 15



Protein 395.45 g = 1581calories = 43% of cals
carbs 165.75g-48.5g = 117.25g = 467calories = 12%of cals
fat 182.5g =1642.5 cals = 45% of cals
fiber 48.5g
total cals 3672
*I want you to consistently drink 3 litres of water, diet pop, crystal light or herbal teas per day
*use extra virgin Coconut oil for cooking/frying.
Supplements:
-Creapure Creatine monohydrate 5 grams dissolved in your morning green tea
-Fish oil 1000mg softgel with each meal
-A good multi vitamin one with each meal
-CLA 1000mg every other meal
-Caffeine 200mg pre-workout
-your other supps that you take are all good in addition to the above.

[ubcpower]

Thanks, deff seems like a nice mix for offseason. Howd u find the yogurt and carbs before bed

[TT Eric]

Dang on a diet like that I would take 2lbs per week! And I would need a huge funnel and a shovel.

Thanks for sharing.

[Korilon]

Well got my diet and off to do groceries :)

here is my before pic

ya ya I'm a fat **** :P



247lbs

29698

[ubcpower]

How many weeks out from the show ru?

[Korilon]

How many weeks out from the show ru?

Oct 6 so 19 weeks


should be enough


if not then I will do the London show Nov 24

[Korilon]

After 120$ at costco.
Now need to get the rest from grocerie store

:P

[Hosehead]

Well got my diet and off to do groceries :)

here is my before pic

ya ya I'm a fat **** :P



247lbs

29698

If it wasn't for the tattoo I'd say the guy in your avatar isn't you. Amazing that you get in your avi shape. There may be hope for me yet.

[Korilon]

hahahha ya everyone says that i look totally different when I cut :P

They never believe me but It is me :P

[ubcpower]

Apples and avacado on a contest diet is an oddidty to see. Are these staples in DK's mealplans and u used them last year? Or do u figure they'll dissapear soon and get replaced w tradional foods

[Korilon]

meal 2-3-4 :P

mmmmmmmmm yummy

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[TT Eric]

Apples and avacado on a contest diet is an oddidty to see. Are these staples in DK's mealplans and u used them last year? Or do u figure they'll dissapear soon and get replaced w tradional foods

I can see for apple, but why is avocado avoided on certain per-contest diet ? They are very low glycemic index. Per 100g : 1.96g of protein, 15.41g of fat, carbs 8.64g which 6.8g is from fibers, so there is only 1.84g of carbs per 100g.

If it's too much fat, a 50g portion with some celery or else can be made.

Just wondering.

Eric

[ubcpower]

I didn't say it was bad just odd and not traditional

[Delt King]

I wouldn't say that I follow the rules as much as some. Yes the apple will be one of the first things gone but as long as results continue, I don't sweat it much. The avocados will likely stay until a couple weeks out. Great fiber and good fats.

[Korilon]

Day one is OVER!!

wow what a struggle to eat all that food. Volume wise it is a ton of food :P

feeling good though. can't wait till i see some changes :)

[steve_d]

I wouldn't say that I follow the rules as much as some. Yes the apple will be one of the first things gone but as long as results continue, I don't sweat it much. The avocados will likely stay until a couple weeks out. Great fiber and good fats.

In all my contests I have eaten apples right up to the week before a show. I can understand why some would say this is a no-no, but honestly, if you can't get lean with apples in your diet than something is wrong! I think the best diets are ones that have the least 'rules' and the least structure. Sure some (many) people rely on structure in their diets and MUST follow a plan, but as DK says - if the results continue then why change it!

[GYMBRAT]

Great thread and thx for sharing Korilon, also best of luck to ya!

[Korilon]

Thanks GymBrat

kinda dead for updates as I just started lol but they will come :P

[Korilon]

Well day 3 and I am down 4lbs already :P
Nice little Bday gift ;)

[GYMBRAT]

HAPPY B-DAY bud, and grats on the 4lb loss haha!

[Korilon]

day 5 and all is well :)


Some may remember i was complaining about back pains I was having.
Went to chiro they didn't do crap!!
Went to my doc and he refused to give me an MRI and gave me muscle relaxers. Well they did nothing to help so finally he got me an MRI for June 30

I thought that it might be my bed that was causing the issues and always wanted one of those memory foam beds.
So I broke down and decided to try just a memory foam topper for my bed.
Well let me tell ya!! My back is sooooooooooo much better now!!
I got a 2 inch topper and it is soo comfy and I get such a good nights sleep.
I don't get the shooting pain I used to it just feels really stiff now. it's only been a few days so hopefully over time it will get better.
Still going for the MRI since it was so hard to get and to make sure there is no damage.

I recommend those toppers for anyone who has a sore back! and was only 99$ :)

[Korilon]

Well the carb cutting has begun!!!

2 weeks in first change.

Down to 239 from 247 :)

feeling good

[Korilon]

240 this am

DK says I am still on track
Guy at the gym says my shoulders and upper chest are getting defined. traps grew I think :P

Going good so far :P

16 weeks out

[ubcpower]

What kind of cardio, if any, you doing this far out man? Did u do any in the offseason

[Korilon]

I have been doing 20 mins pwo.
now gonna start 25 mins pwo

I did not do any in my off season

I usually do the stepper mill or the treadmill

[Korilon]

Holding at 240 still but going down in notches in my belt :P guess that is a good thing :P

[Korilon]

235lbs this AM :) starting to look good :)


and i bought a new CAR!!!! wahoooooooooooooo

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[Korilon]

hi all

ok here we go 14 weeks out!!
234lbs

here is a pic and a comparison pic :P


3294232943

[Korilon]

pretty dead in here.

no comments at all on my progress :P

[TT Eric]

There is a clear and appreciable difference in those 2 years! Congrats man!

Eric

[Hosehead]

In 2010 you looked like an average gym rat 14 weeks out from nothing. You were fat basically. Having said that you managed to look really good come contest time. This time around you look several weeks ahead of that pace. Your delts are thicker as are your arms. Looks as though you've progressed nicely. Best of luck !

[Delt King]

On schedule. Hopefully your wisdom teeth removal won't put us behind.

[Korilon]

new development with the teeth.

I am not covered for the specialist to take all 4 at once and put me under. But i am covered for taking 2 at a time local Ana
so wed they are taking out 2. doc said I should be ok after a couple of days.
Then 4 weeks later the other 2

so might not be to bad

[ubcpower]

I'm sure u can do shakes and cardio still?

[Korilon]

ya lots of straw foods lol :P

I don't think it will be so bad. teh 2 will be on the same side so i will still have the other side to chew.

Just gotta make it work!!

[tex]

dont use a straw!! you risk gettin dry sockets....and then youll be in a world of hurt!!

and your progress over the past 2 years is great....nice work!!!!!!!!

[Korilon]

well 2 right side wisdom teeth are gone.
dentist says I can hit the gym tomorrow. now gonna try and eat something solid
chicken and asparagus lol

[GYMBRAT]

looking ready imo Korilon, quite the muscle dif from 2010 good work and best of luck

[Korilon]

Thanks Gymbrat


well 231lbs this AM!!

getting there

New diet coming.


can't wait abs will be here soon :P

[Korilon]

230lbs on the dot this AM.

slowly coming down but looking much better. will have a pic soon!

[Delt King]

When going through this, it may seem like it's going down slow but 18lbs down in 7weeks with a decent gain in muscle is significant.

[Korilon]

227.2 this am :P

ya weight is not going fast but looking much different

gonna try and get a pic this weekend.

[Korilon]

an other hard weekend down.

damn it's hard to stick to diet on weekends.

226 this AM and belt is Officially TOO BIG!! no more holes so need a new one :P

[GYMBRAT]

weekends AND summers are THE WORST for dieting hands down!!! Good for you for gunning it out bro!

[Korilon]

ya it's rough. but I look good on the beach :P

[GYMBRAT]

there ya go! haha

[Korilon]

I've had one guy come up to me and start asking me all these questions about working out and all this.
showed him a pic and he didn't believe it was me hahahahah

[GYMBRAT]

gotta love them reactions huh bro LOL

[Korilon]

ya i showed him a contest pic at 184lbs he thought i was 220 in the pic hahhahaha

[GYMBRAT]

LOL, nice. Its amazing how this sport works, the illusion is awesome and in picks can fool basically anyone and everyone ha!

[ironwill]

I've had one guy come up to me and start asking me all these questions about working out and all this.
showed him a pic and he didn't believe it was me hahahahah

Hey kor, sounds great......Tell me you dont carry a pic of yourself around???Tell me it isnt true bro.....lolol...jk...
What do you figure you will have gained this yr??Still doing the rack chins??

[Korilon]

hahhaah I have pics in my Iphone :P
never know when you gotta put a dickhead in his place hahaha

well I am thinking i will either squeeze into the Middles at 187 or have to go up to LH

I was 184 last year and I am leaner at 11 weeks out this year then last time and I am at 226 now.


Rack chins?????

[ironwill]

hahhaah I have pics in my Iphone :P
never know when you gotta put a dickhead in his place hahaha

well I am thinking i will either squeeze into the Middles at 187 or have to go up to LH

I was 184 last year and I am leaner at 11 weeks out this year then last time and I am at 226 now.


Rack chins?????

LOL, ok, cool on the iphone...I had an older dude come up and start pulling out old wrinkly faded pics one day at the gym, saying, i used to look just like you....
He was a nice fellow, just made me feel bad after, as he was about 5 foot 4.5, and i felt bad because he must have shrunk about 7.5 inches in 5 yrs as he used to look like me...lol..jk..It was a bit disturbing i gotta admit..

Rack chins, the ones where you put your back of ankles on an incline bench and do pullups in the squat rack...You were trying them last fall and enjoyed them if i recall correct...

[Korilon]

ohhhh ya those!! Ya I love those. I don't get to do them much as the 2 squat racks are always taken on my back days.
But i get them in a here and there :)

[ubcpower]

How tall r u buddy?

[Korilon]

UBCpower 5'10

224.6lbs today :)
feels good when you wakup and see that scale go down!!

10 1/2 weeks to go!!! Then AYCE SUSHI for 2 weeks straight :P

[Korilon]

220.4lbs this am!!

I know i know I need to get a pic :P

will try and get one at the gym tonight.
They are cracking down and won't let us take pics in the locker room. gotta find a new spot to take them :P

Hey DK do i get a cheat meal anytime? hahahahahahahahaha

[Delt King]

if u were doing london you could cheat. but as of now...windsor show is coming quickly. time to tighten up more. good job so far though.

[Korilon]

Ugh got a sushi craving hahahah

[Korilon]

219 today and coming up on 9 weeks out!

hurt my let and my shoulder this fing sucks!!!
I think I did something to my rotator cuff.

sticking to teh diet and still loosing the fat witch is good :)

[Korilon]

well seen DK over the weekend

will let him post his opinion on what he saw :)

Diet has changed! sooo hungry today!!!


Here is a pic from last night

218lbs 8 1/2 weeks out

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[ironwill]

Getting there KOR.....Now time to up the ante, 8.5 weeks, start busting hump!!

[Korilon]

Oh I'm a bustin :P That stair climber is my best friend :P

[Korilon]

215.8 today :)

feeling good

[Korilon]

7 1/2 weeks out. sitting at 215lbs still




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[Korilon]

6 1/2 weeks to go.

209.8 this am

midsection is coming in good. can see the outline of my abs and seratus :P

vascularity is showing witch is awesome!!

:)

[GYMBRAT]

Good stuff Kor!! Keep at er bro!

[Korilon]

6 weeks out 206.8lbs

:)

[Korilon]

Well 5 1/2 weeks out

Lost 41lbs so far :P Damn!! I gotta stop getting fat lol

Next off season will be different!! 215-220 MAX!!
DK gave me a good off season diet so gonna follow that and only cheat once in a while!!
Was so taxing to be that fat and i hate thinking i won't be ready in time.

20 more lbs to go ugh.

[Korilon]

204.5 today :)

[Korilon]

wow my weight is really acting weird

this am I was 207 but i am looking leaner then last week.
was 204 on sunday.

twilight zone :P

[Korilon]

here are a couple pics from today.

4 1\2 weeks out

[TT Eric]

Nice! Man you should stay lean all year round like this.

Eric

[Korilon]

That is the plan this year :P

I want to stay below 215 this time in the off season.




Nice! Man you should stay lean all year round like this.

Eric

[Korilon]

well down to 200.00 this am :)

Goal is 187 ripped.
13 more lbs to go

[Korilon]

199lbs.

and my shoulder is still killing me Ugh!!!

3 1/2 weeks to go gotta up my cardio now to make sure i come in RIPPED!!!

[Korilon]

197lbs today!!

So that is 50lbs down so far hahaha

I think I will definitely be a middle weight again :P

[vytis]

How are you dropping weight so quickly? My cuts are so brutally slow in comparison.

Your transformation has been great so far.

[JMP]

:welldoneCongrats on your progress , your killing it ....keep the updates coming ....!



197lbs today!!

So that is 50lbs down so far hahaha

I think I will definitely be a middle weight again :P

[Korilon]

DK is probably gonna kill me for this but I was running behind and had to pull out my trusty life saver!!

Dandelion root!!!

This shit ROCKS!!! I think I am back on track now with 3 weeks to go but time will tell.




How are you dropping weight so quickly? My cuts are so brutally slow in comparison.

Your transformation has been great so far.

[Praetorian]

Dandelion root is a natural diuretic...the weight loss is water...and its temporary only.
P

[Korilon]

Yes i know. I have been holding alot of water. Since I started it my abs have come out quite a bit.

In my first contest in 2006 I used it with no other diuretic and I was ripped (ripped enough to beat DK ;))

So since i was behind decided to use it to catch up.




Dandelion root is a natural diuretic...the weight loss is water...and its temporary only.
P

[Praetorian]

You are not behind if you are retaining water....you are just retaining water. Behind means you havent lost enough fat. If you are retaining alot of water I would question as to why...if your sodium is moderately high and water intake the same...you will keep aldosterone levels down and not retain water. If you are avoiding sodium or are too low aldosterone levels will rise hence the water.
Just an FYI.
P

[Korilon]

well I don't put salt on anything.
DK should I?

[phatkid77]

I would wager u r holding more fat then u would like...as per an apparent dirty bulk.... Dropping over 50# and gettin into MW. Seems torturous.. Taking diuretic just to see scale move at,3 wks seems silly

[Korilon]

Scale was moving weather I took teh dandilion or not!! It just helped get rid of the extra water I have been holding.
I always seem to kill in in the last 5 weeks for some reason.

I only have 10lbs to loose to make MW and I will prob loose 5 in water the night before the show. i am guessing i will come in close to 184 again.

3 weeks to loose 10lbs is nothing for me really




I would wager u r holding more fat then u would like...as per an apparent dirty bulk.... Dropping over 50# and gettin into MW. Seems torturous.. Taking diuretic just to see scale move at,3 wks seems silly

[Korilon]

it's comming along quite well

[Praetorian]

If you are 184lbs this year is that the same as last year? If so the off season needs to be addressed...the weight you gained would be mostly fat and water. Staying withing 25lbs of contest weight would be prudent for the off season which means a much tighter diet...I think DK is on board with a low carb off season anyway. Your off season should go no higher then 210lbs....215lbs at the very most....and dont gain 20lbs in the three weeks post contest thinking its muscle...it isnt! Stay lean and gain slowly....keep some cardio in low intensity walking and prowler once per week is great for GPP. Keep carbs very low on off days and space them around training on workout days.
Lets put it this way...if you are 210lbs next year prior to dieting and 1/3 of that is muscle you just put your contest weight to 194lbs....and you looked better all year long as opposed to being fat.
P

[Korilon]

Oh I agree 100%

my old trainer drilled it in my head that i had to get to 250lbs to be able to gain muscle.
then an other trainer told me the same thing.

I have been doing it like that till DK told me I didn't have to.
He gave me a new off season meal plan that i am gonna use after this show.

My goal is to not pass 215lbs.
Do cardio a couple times a week.

what is GPP?

this off season I am gonna do it right!!



If you are 184lbs this year is that the same as last year? If so the off season needs to be addressed...the weight you gained would be mostly fat and water. Staying withing 25lbs of contest weight would be prudent for the off season which means a much tighter diet...I think DK is on board with a low carb off season anyway. Your off season should go no higher then 210lbs....215lbs at the very most....and dont gain 20lbs in the three weeks post contest thinking its muscle...it isnt! Stay lean and gain slowly....keep some cardio in low intensity walking and prowler once per week is great for GPP. Keep carbs very low on off days and space them around training on workout days.
Lets put it this way...if you are 210lbs next year prior to dieting and 1/3 of that is muscle you just put your contest weight to 194lbs....and you looked better all year long as opposed to being fat.
P

[Praetorian]

GPP is General Physical Preparedness....it is what most elite athletes do to be able to lift or excel at their sport. Basically getting into shape physically meaning cardiovascular wise so you arent dying when doing multiple sets of 20 on the squat as well as getting the body ready to handle the necessary volume of training to perform at an elite level....in other words its like training camp before the NHL or NFL season starts.
If you ever tried pushing the Prowler across the gym floor 5-6 times youll understand how out of shape you are...trust me i almost died. Once you get GPP up to a decent level you will find it is easier to gain muscle yet stay lean....you will feel like an athlete not just look like one!
As well most people do not use any where near enough volume...since HIT training or DC training became vogue its used as an excuse to one or two sets and move on...not even tapping into the capability of the muscle. HIT works great if you have the genetic makeup for it (very few do) and if you are able to go 100% (very very very few do) so the chances of it building lets say 10lbs of new muscle (which is a tonne) in one year is highly remote. So if your leg workout consists of 2-3 working sets of squats you are just touching the surface....try 5-6 sets and get the entire rep range....6-20.
P

[TT Eric]

HIT works great if you have the genetic makeup for it (very few do) and if you are able to go 100% (very very very few do) so the chances of it building lets say 10lbs of new muscle (which is a tonne) in one year is highly remote.
P

So true, very very very few are able to go 100%+! I tried it on some seasoned bbers or athletes and they all failed except one. I got the best results of all my training years while doing this, but I would not do it all year long, I would say one or twice a year 8-12 weeks sessions. Plus not only it's almost a traumatizing experience each time but it's a biatch to always need 2 dedicated training partners 100% available to your routine.

Eric

[Delt King]

YES offseason needs to stay lean. Unfortunately Korilon and I worked together for several precontest cuts but never an offseason. Interesting theory on GPP Prea. I've sorely neglected that aspect. As long as it involves NO balls or bands I'll try it lol. Crunch time now Kor. Every workout, cardio session and meal is critical

[Praetorian]

All the guys who train at West side do GPP initially before they are allowed to hit peak weights....and these guys are pushing and pulling elite totals.
P

[Korilon]

Oh I know it's critical.
starting am cardio now plus post workout
should get more fat burners tomorrow and gonna load up on those to!!

I am confident we will be top 5 :)



YES offseason needs to stay lean. Unfortunately Korilon and I worked together for several precontest cuts but never an offseason. Interesting theory on GPP Prea. I've sorely neglected that aspect. As long as it involves NO balls or bands I'll try it lol. Crunch time now Kor. Every workout, cardio session and meal is critical

[Korilon]

well 2 1/2 weeks out.
194lbs this am

I see changes every day still.
Still holding a bit of lower back fat/water. Upped the cardio
meals are strict

crunch time baby!!!

[Korilon]

NEW development

Not doing the windsor show.
There is a show in cobourg 2 weeks later
I need the extra 2 weeks. got too fat lol
Plus it is closer to me :P

I want to come in ripped to shreds :P so need this extra time.

[Korilon]

4 weeks out :P

[Korilon]

3/12/weeks out

Obligatory cell cam in mirror pic :P

[Korilon]

23 more days left.

Starting to feel lethargic now.
cardio is getting harder to do.

weight is at 190.2 today
Should get some good pics tonight at the gym hopefully. If they arn't assholes and let me take some lol

[Delt King]

It's all coming together now bro. Keep on keeping on.

[Korilon]

oh i am!!

cardio!!! CARDIO!!!!!! CAAARRRDDDIIIOOOOOOOOOOOO!!!

Gotta be ripped to shreds this year!!

[Korilon]

3 weeks out

went to cayuga yesterday and went to the bathroom and the lighting was so good I had to take a pic :P

ya I know I'm a nerd lol

[ubcpower]

What's cayuga?

[Korilon]

Drag strip and Road course.
Took my Lancer to the road course
Had an awesome time running laps :)

[scottlove]

3 weeks out

went to cayuga yesterday and went to the bathroom and the lighting was so good I had to take a pic :P

ya I know I'm a nerd lolYa better be careful which public bathrooms you're doing that in, bro.

[Korilon]

why? camera's? I'm not breaking the law lol

[TT Eric]

Drag strip and Road course.
Took my Lancer to the road course
Had an awesome time running laps :)

With all the weight reduction, you surely improve your time! lol

Eric

[Korilon]

hahaha ya very true :P
lol :P

[scottlove]

why? camera's? I'm not breaking the law lol No, but the wrong guy might take a likin' to ya.

[Korilon]

haha was a private Bathroom at the gas station. wasn't a big bathroom :P
no one in there but me :P

[scottlove]

haha was a private Bathroom at the gas station. wasn't a big bathroom :P
no one in there but me :P I'm just messin' with ya, I know that's what you like at the tail end of a contest prep diet! You look very good by the way, congrats!

[Korilon]

2 weeks out and getting vascular :)
Legs are still pretty soft looking but the veins are coming out.

I hit 187lbs at one point to I think Middle weight it is

AGAIN!!!

lol

[LonelyBedouin]

Keep it up bud, was talking to DK and I might come down to watch the show. Im also apart of CMT, thought Id show some support. Just gotta make sure I aint working. Do you know the time of the show, PM me

[Korilon]

Hey there

Prejudging is 10:30am
Night show 6:30pm

Would love to have a teamate there

How long u been training with us?

[LonelyBedouin]

Not to long a couple months so far but best coach ever the results have been nothing short of unreal.

Hmmm 630 is a real possibility might have to sneak from work a big early if I end up working that day

[Korilon]

cool looking forward to maybe seeing ya there

Are you training to compete?

[Korilon]

well got my new 2 weeks out diet!

NO CARBS

Oh joy!!!

[Delt King]

Like a banana, you need to be peeled. Lol, keep killing it bro. Astonish transformation once again.

[Korilon]

hahahahah good one :P

Thx DK. Couldn't do it without ya :P

[LonelyBedouin]

cool looking forward to maybe seeing ya there

Are you training to compete?

I would like to some day, but Im not near close enough...

Really hoping I dont work that weekend and can make it down, only about a hours drive.

[Korilon]

weight is dropping still

185.6 today. I am pretty much at my contest weight from last year :P

day 3 of no carbs!! going insane lol

[GYMBRAT]

still rockin it huh Kor, haha thats awesome man! Keep at er bud its gunna get ya a win :)

[Korilon]

Thx man :)

feeling good about this year :)

[vytis]

weight is dropping still

185.6 today. I am pretty much at my contest weight from last year :P

day 3 of no carbs!! going insane lol

When you say no carbs do you mean strictly keto (protein and fat) or are you still eating greens? The reason I ask is that sometimes people still keep in veg and don't count it in the carbs - like they would with oats or sweet potato.

[Korilon]

0 carbs literally lol

Eggs, chicken, turkey, fish!!! That's IT!!! lol

it is rough!!!
But working :)

[TT Eric]

Eggs have 1g of carbs each! :p

Your getting very lean man, good job!!

Eric

[vytis]

Wow, that's intense dedication. I would be starving due to the small volume of food...good on you!

[Korilon]

it's 4oz 8 times a day. not to bad :)

[ubcpower]

So you're having around 250 grams protein/day....no carbs? And low fats? Isn't that around 1500kcal? Are you still doin cardio?

[Korilon]

Ohhhhhhh yaaaa lots of cardio lol

[Korilon]

well less then a week to go!!
weight steady at 184.4


Upper body is looking tight!!
Legs are coming in slowly but i think they should be ok.

Hitting the bike hard twice a day!!

Sushi place better have a lot of fish for the day after my show :P

[Korilon]

Salt loading started today

Since i hate pickles i have to have 1l of chicken broth a day lol
Yummy.

Haveing diced chic ken in broth right now
hmmm gonna drink it like tea when i have my tuna lol :P

[Delt King]

So you're having around 250 grams protein/day....no carbs? And low fats? Isn't that around 1500kcal? Are you still doin cardio? You need to understand that this is the end of the diet not not the start. Its been 5 months of progressive meal changes. Losing 65lbs and now dailing it in for a peak this Saturday. The torture is a necessary evil given the circumstances.

[LonelyBedouin]

Salt loading started today

Since i hate pickles i have to have 1l of chicken broth a day lol
Yummy.

Haveing diced chic ken in broth right now
hmmm gonna drink it like tea when i have my tuna lol :P

How on earth do you hate pickles....

Try this, tuna+pickles+mustard or saute ground chicken, pickles, onions, peppers, jalapenos put on a salad wiith mustard

Hopefully DK says thats ok cause there hella tasty meals whatI pretty much eat day in day out now

[Korilon]

How on earth do you hate pickles....

Try this, tuna+pickles+mustard or saute ground chicken, pickles, onions, peppers, jalapenos put on a salad wiith mustard

Hopefully DK says thats ok cause there hella tasty meals whatI pretty much eat day in day out now



can't do that. PROTEIN ONLY lol no veggies at all!!!!
I am using chicken broth. 850mg sodium per 250ml having 900ml a day lool salty!!!

[Korilon]

4 days out

getting lean now

182.4lbs

[TT Eric]

Very nice transformation. 65lbs is a lot of sh!t to get rid of! Congrats.

Eric

[vytis]

Looking great. Good job!

[Korilon]

Thanks guys

the long road is almost to an end :P

[Korilon]

couple more agonizing days left :P

still at 182.6lbs


Legs are starting to come in good now

Lat workout tonight. then rest up and start carb loading.

starting to feel real now :)

[GYMBRAT]

Great progress bro grats!!!! Looking right on sched woooop

[Korilon]

Thx man

I think this year is gonna be my year :)

actually excited to cut water see how I change :)

[Hosehead]

Your quad sweep IMO is your strongest attribute. Looking like it's all coming together. That's a shitload of weight to lose. Best of luck the rest of the way bud.

[Korilon]

Your quad sweep IMO is your strongest attribute. Looking like it's all coming together. That's a shitload of weight to lose. Best of luck the rest of the way bud.

I think my legs are shit lol :P


Started my carb load today. yummy Yams :)

weigh in tomorrow night at 6:30
Weight today was 180.6
easy middle weight. witch is a relief since last year I had to well loose some unneeded weight if ya get my drift lol

[steve_d]

Do you tend to hold lots of water? At this point, I would imagine you are waking up really dry and thirsty. if 180.6 is morning weight carb depleted, then I would expect weighing in 176 would actually be fairly tricky (ie cutting water early, etc). I am just speaking from my own personal experience, but the morning weight the last couple days before a show tend to only be 2-3 pounds heavier than stage weight, if you are cutting more water than that, you are losing too much water!

Aside from that, I think you are looking pretty lean - good luck with this show!

[Korilon]

Steve I am not trying to get to 176.
Middle weight is 176-187 so i am in the middle.
So no drastic measures needed :)

[countrychic]

Good luck K :)

[Korilon]

Thx Countrychic :)

[steve_d]

Steve I am not trying to get to 176.
Middle weight is 176-187 so i am in the middle.
So no drastic measures needed :)

Ah! i never knew they still had the old weight cut-offs at shows anymore.

[Delt King]

Ah! i never knew they still had the old weight cut-offs at shows anymore.the new weight cut offs seen to be only for nationals.

[Korilon]

according to the website Middle is still 176-187

[69challenger]

Good luck this weekend! See you in Coburg!

[Korilon]

see ya 69challenger :)

[LonelyBedouin]

Good luck today boss, your going to kill it

[vytis]

Have a blast today!

[steve_d]

the new weight cut offs seen to be only for nationals.

Most provinces are doing the new cut-offs as well at the provincial level. It's trickling down.

Light middle used to be up to 176, middle to 187, then light heavy. They got rid of light middle, renamed it to middle and combined the old middle and light-heavies. Trickled down from the shows beyond canadian nationals (ex. NAs). Either way, I hope this didn't hurt your prep plans in the last day or 2. They should really make it clear. I am sure there was a possibility of making 176 if you really wanted to. However, I think that type of drastic measure should be reserved for when it really counts. IE - if you think cutting to 176 improves your chance of a top5 in order to get to nationls, then sure. For a regional show, if you need to cut a weight class to place top 5, then in all likelihood, provincials would be tough.

Although, the above reasoning likely doesn't apply to you - you've been to provincials, and you'll have no trouble qualifying no matter what class you weighed in at! kill it!

[Korilon]

well contest is over.

I was confused from the weigh in's the the results!!

I weighed in at 179.6 lbs and tehy told me I was light heavy!! I was like WTF???
the combined middle and LH together. 176-198lbs
6 guys in my class.

I think I looked great dry, ripped full.... but I guess the judges didn't think so and I got 4th!! honestly I and everyone else I talked to even the pros that were there could not understand what the judges were looking for! the guy who won my class won the best poser and the overall! not to be an ass or anything but I don't think he deserved to win! he was soft in the upper body. granted he had good legs! but come on.

Same thing happened with the heavy weights. everybody thought the guy that got 3rd or 4th shoulda won.

would be nice to know what the judges were looking for.

Don't get me wrong I am happy i qualified but damn I think I need to rethink what kinda condition I gotta come in next time

gonna do a photoshoot next weekend at my buddy's gym and thinking of trying the physique division in london next month.


here are a couple pics

Thanks to everyone for the words of encouragement throughout my prep. really appreciate it!!

and thanks to Delt King for getting me in the best shape of my life!! you the man!!!

[LonelyBedouin]

Wow you came in great. I will have to do some searching to see who else was in the class, cause I wouldnt put you that low.

But just use this as motivation to kill the next one, bigger and better buddy.

[Korilon]

here are a couple of group pics.

[LonelyBedouin]

WOOWWWWWW you were ****ing robbed, I see you and the blond dude fighting for top spot.

Did you talk to judges after the contest? About what they thought of your physique?

[Korilon]

naw I was so pissed.

Maybe 69Challenger will chime in here cause she was one of the judges :P

[LonelyBedouin]

Who won in your class?

[Korilon]

Black guy with purple trunks. He is doing the vacume in one pic

[ubcpower]

I'd have you no worse than 3rd. Guy next to you and far left and yourself would be my top 3. You worked hard and looked great

[vytis]

You're right there with the top three for sure. I think they may just have a little more size on the legs, that's all. You should be very proud of your showing! Congratulations!

[Korilon]

I am proud of myself. I came in the best i ever looked!! I got qualified so now it's the road to the 2014 Provincials as a real Light heavyweight :P
2 years to grow and get better :)

time for Halloween candy hahhahah

[Korilon]

here is a comparison with me and the guy who won.

It's close I guess

I dunno

[natenator]

here is a comparison with me and the guy who won.

It's close I guess

I dunno

Not betwen you and him it isn't. He's much thicker from the sides than you - both below and up top and conditioning is better (hamstring separation and calve definition)

[Korilon]

my arms are bigger, better shoulder separation, abs look better, my obliques stand out more.... guess it's a tough call

[Korilon]

ok the guy who won might have beet me but this is teh guy that got second.....

Come on!!!

[natenator]

pretty smooth looking

but here's my question: why do you care?

If you can honestly say you didd everything possible to come in at your best (offseason and contest prep) then the placing doesn't matter really, especially if you weren't going to come first. 2-5 placings gain no special advantage so basically it comes down to an ego stroke for you to say you placed 2nd or 3rd?

Focus on you and do everything you can to improve is what matters.

[Korilon]

come on man everyone wants to place well! If you say you don't you are lieing.
And when you think you should have placed higher and you don't it is disapointing! it's not an Ego thing!
people go into sports to win!!

I am happy i qualified don't get me wrong! but a better placing would be nice when you know you should have been better placed.

[Delt King]

well contest is over.

I was confused from the weigh in's the the results!!

I weighed in at 179.6 lbs and tehy told me I was light heavy!! I was like WTF???
the combined middle and LH together. 176-198lbs
6 guys in my class.

I think I looked great dry, ripped full.... but I guess the judges didn't think so and I got 4th!! honestly I and everyone else I talked to even the pros that were there could not understand what the judges were looking for! the guy who won my class won the best poser and the overall! not to be an ass or anything but I don't think he deserved to win! he was soft in the upper body. granted he had good legs! but come on.

Same thing happened with the heavy weights. everybody thought the guy that got 3rd or 4th shoulda won.

would be nice to know what the judges were looking for.

Don't get me wrong I am happy i qualified but damn I think I need to rethink what kinda condition I gotta come in next time

gonna do a photoshoot next weekend at my buddy's gym and thinking of trying the physique division in london next month.


here are a couple pics

Thanks to everyone for the words of encouragement throughout my prep. really appreciate it!!

and thanks to Delt King for getting me in the best shape of my life!! you the man!!! Thanks for the shoutout bro. You did an amazing job pulling it all together once again. Those hours of cardio must've been aweful lol. Think of that this offseason. rest up this week then prepare yourself mentally for the next goal, whatever that may be.

[Korilon]

198lbs on stage in 2014 is the goal hahah

20lbs of solid muscle in 2 years? is that doable?? dunno but I'm gonna try :P

[Korilon]

Well spoke to a wonderful judge that helped me out with what i need to improve.

Legs of course have always been my bane!! gonna hit them super hard over the next 2 years!!
Upper body thickness needs to come up. Once my shoulder is recovered I will be hitting the upper body with heavy sets
DK is setup an off season diet to make sure i get the right nutrients this time to make me grow..

This off season will be the best ever!!

Gotta make CMT proud and make it to the nationals this time :)

[natenator]

you may need to go with twice a week leg training to make them grow, esp if you have been hitting them as hard as you can and aren't moving the needle as much as you'd like

[Korilon]

Because of my lower back issues I have not been doing them as consistently as I could have been. weight has been a big Issue!!
But my back is much better now so I think i should be able to increase the weight and intensity. but I still plan to do them twice a week cause they are lagging a lot for sure :)


Any tips on getting huge quads? :)

[TT Eric]

I always had good results with Squats (90 degree and lower) + deep Leg press + slow leg extension (with a quick pause at top). Reps between 8-20.

If you do them twice a week and go hard, watch-out for over training, especially with natty recovery system. Might consider twice on 8-12 days schedule.

Eric

[Korilon]

I will probably do quads on wed and hams and calves on Saturday.
that way i can hit the quads hard with a few exercises and not worry about the hams and calves that day

[Korilon]

well went to the doctor's tonight.
He thinks I may and messed up my left rotator cuff
He is sending me for an Xray and Ultrasound.

Hopping it is not too bad and my recovery will be quick. need to start growing :P

will concentrate on my legs till I am ready to do upper body again

[Korilon]

Going for my ultrasound and X-ray at noon today.

Gotta love it when everything falls into place quickly :)

[vytis]

Because of my lower back issues I have not been doing them as consistently as I could have been. weight has been a big Issue!!
But my back is much better now so I think i should be able to increase the weight and intensity. but I still plan to do them twice a week cause they are lagging a lot for sure :)


Any tips on getting huge quads? :)

Have you considered a Smolov or Sheiko program?

[Korilon]

Have you considered a Smolov or Sheiko program?

what is that? never heard of it!!

[vytis]

what is that? never heard of it!!

Then you definitely need to google them - there are numerous calculators out there that will out line the whole program for you. Smolov is a 13 week squat program, and and there are numerous Sheiko programs that target the big 3 lifts. These are intense programs....

[Korilon]

cool will definitely check it out

thanks :)

[GYMBRAT]

Then you definitely need to google them - there are numerous calculators out there that will out line the whole program for you. Smolov is a 13 week squat program, and and there are numerous Sheiko programs that target the big 3 lifts. These are intense programs....

NICE thx!!!!!

[vytis]

Because I had the time...and I'm super nice, lol.

http://stronglifts.com/how-to-add-100-pounds-to-your-squat-smolov/

Half way down, to the paragraph title "Smolov Spreadsheet" is the link you need....

[SuperQT]

I am proud of myself. I came in the best i ever looked!! I got qualified so now it's the road to the 2014 Provincials as a real Light heavyweight :P
2 years to grow and get better :)

time for Halloween candy hahhahah

You looked the best I have ever seen you competing. I really try hard not to judge by pics etc even being in the audience judges really do have the best vantage point. If your upset with the placing it's better to focus on what you can change. Always ask for judges feed back area's of improvement etc. it's a small community pretty sure if
you remember your number you can message them on here of FB see what there notes were. I have done that in the past and it was great advice.