JordanWFitness Contest Preparation for OPA Stratford

[JordanWFitness]

Hey everyone,

I'm starting this log a little late as I just joined these forums. I am competing in my first bodybuilding show which is the OPA GNC Stratford Championships on April 12th 2014. I have been competitive in the CPF and WPC for powerlifting but over the last year made the focus on Bodybuilding.

I chose Stratford because I have always heard it is a big show, and I wanted to go against more than 1 or 2 competitors.

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I'm 23, 5'10 and started my prep 13 weeks out at 218ish. I am now down to 200.6 as of last Sunday (2/9/14) however we'll see my weigh in tomorrow.

Here is a comparison pic
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My diet is currently at 3000 calories a day.
300g protein
300g carbs
65g fats

I'm not sure how MyFitnessPal works in terms of sharing but I made my account public so anyone can check it out to see what I'm eating. My username is JordanWFitness.


Training Split; muscle groups are set, the exercises and reps/sets are all subject to the day

Sunday: Chest
Incline Barbell 4 x 6-8
Decline or Flat Barbell 4 x 8-10
Hammer Incline 3 x 12-15
Tbar Upper Chest Press 4 x 15+
Press to Flies 4 x 12 Supersetted with
Shoulder Lateral Raises 4 x 12

Monday: Legs with Quad Focus
Squats 4 x 8-10
Leg Press 4 x 10-12
Hamstring Curls 4 x 10-12
Quad Extensions 3 x 15-20

Infront of body Hammer Curls 4 x 15-20

Calves or Abs

Tuesday: Rest

Wednesday: Legs with Hamstring Focus
Lying Hamstring Curls - Stack Set 10 Reps (start from lightest pin, do 10 reps each pin until spotter has to help force reps for a set)
Leg Press 4 x 10-12
Stiff Leg Deadlifts 4 x 8-10
Hammer Strength Squats 4 x 12-15

Dips 4 x Max

Calves or Abs

Thursday: Back
Single Arm Lat Pulldowns 4 x 8-12
Barbell Rows/Tbar Rows 4 x 8-12
Upright Rows 4 x 8-12 Supersetted with
Behind the Back Shrugs 4 x 8-12

Tbar Upper Chest Press 4 x 15+ (suppersetted with)
Rear Delt Flies 4 x 12-15

Deadlifts 5x5

Friday: Arms
Rope Tricep Extensions 4 x 15-20

Barbell Shoulder Press 4 x 8-10

Close Grip Bench 4 x 8-10
Barbell Curls 4 x 8-10
Hammer Curls 4 x 8-10
Dips 4 x Max
Isolation Curls (Preacher or Cable) 4 x 12-15

Saturday: Rest

My daily supplements include

4 caps of Optimum Creatine Caps (5g Creatine Monohydrate)
2 doses of NOW Adam (Multi-Vitamin)
1 cap of NOW NAC (600mg of N-Acetyl Cysteine)
2 doses of store brand echinacea

Also I use
Bodybuilding.com's Amino Recovery (16g BCAAs, 6g Glutamine, 3g L-Citrulline)
Dymatize ISO-100 which is a Hydrolyzed whey isolate, one of the best bang for you buck isolates and great flavor
JYM Pre JYM which is a pre workout with no proprietary blends, I use a pre workout once in awhile

I do not like taking products with proprietary blends or complexes... Amino Recovery and JYM are both products which adhere to this position.


I've very active on my Instagram if anyone would like to follow on there http://instagram.com/jordanwfitness / @JordanWFitness

[Delt King]

Great results so far. Keep it up.

[Praetorian]

Nice work so far!

P

[JordanWFitness]

Nice work so far!

P

Thanks a lot Praetorian, I've read your stuff over the years very helpful much respect for you

[JordanWFitness]

Great results so far. Keep it up.

I'm not sure why my post didn't pop up for you yesterday but did for Praetorian today, said something about moderation but never made it visible...

Thanks for the kind words

[JordanWFitness]

Met Fouad Abiad on Sunday, he went out of his way to help me with my posing one on one on his own time. Can't say enough great things about the guy, he definitely didn't have to help me but he offered anyway. Also his Q&A seminar was awesome.

He tweaked a few things which make my weaker poses look really good.. He said overall I looked great and my posing was good. Felt great to have such a high level pro speak positively about my physique, more so during prep when I'm rather depleted and flat.

http://www.jordanwfitness.com/uploads/2/6/4/9/26495294/4112807_orig.jpg

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[DerekT]

Looking great bro, huge back!

[JordanWFitness]

Looking great bro, huge back!

Thanks a lot Derek

Yesterday was the first day I actually felt run down and tired during this prep. However it was 100% my fault. I chose to do cardio 3 days in a row, including on my off day, and this morning which was before my leg workout. Also I didn't time my carbs properly and ate far too little before trying to kill legs. Somewhere between Leg Press and Stiff Leg Deadlifts my body just ran out of energy. I was flat, no pump whats so ever, weak, sweating like crazy and light headed. I wasn't even trying to restrict my carbs I just didn't time it properly... I consumed nearly all my protein by 6pm but less than 1/3 of my carbs. I struggled through my workout finished, had my post workout shake of 2 scoops of isolates and 20g of honey and began feeling better. I got home made some "contest prep" french toast and felt amazing after, my body began to fill out and I had a better pump in my jaw from chewing than I did at the gym. Still didn't even finish off my carbs in this meal ended up having cereal right before bed.. Live and Learn right, low fat diet is the only one for me.

[JordanWFitness]

Despite all my wishes I believe my weight loss has finally stalled. Tomorrow is my official weigh-in but I've stepped on the scale 2 times this week in the AM since my Sunday weigh-in of 200lb and both times it was 200lb.

Looks like I am going to do my first diet change, not bad really I'm 7 weeks out. I'm choosing to lower my weekly total calories, but cycle higher and lower days. The reason I'm choosing to lower my calories by the total week instead of just slashing 150-200 calories everyday is because even though I am working on losing fat I am doing my best to bring up my weak spots during my prep. I have had days where my carbohydrate timing was off and had terrible and in my opinion unproductive workout because of it. In my case any unproductive workout more so my leg workouts just can't happen.

Every days protein and fat content will stay the same (though fat does vary slightly), the only difference will be in the carbs. The extra carbs will be focused entirely around the workout.

I would have loved to cruise right through my prep with the same calories. I have a very good metabolism and I think I was lucky enough to make such vast progress for 6 weeks without changing my diet. However unlike someone like Bostin Loyd I am not willing to add something like another fat burner or increase my supplements. I believe diet is the key along with proper training and cardio and supplements of all forms are there just to enhance what I am already doing. If I am not changing my diet what business do I have changing my supplements.

This week has a planned refeed meal. I have chosen Saturday as this meal as I will be in Columbus and will try out a restaurant there instead of having something local to me during the week. The goal behind the cycling was to have an average of 2800 calories a day. I have taken this average and used it as a place holder for Saturday. I calculated my calories and macros minus one meal, so I have a breakdown 5/6 of what my average day would be. See Saturday column if this doesn't entirely make sense.

Also note the workout split has changed significantly this week because of my schedule. I am heading to the Arnold Classic this year and I have to change my workout split around my travel time. I will be driving to Columbus on Friday, and that day's schedule will be very busy, so Tuesday's rest day has been moved to Friday to ensure I make the most of my workouts. Saturday is typically an off day, but once again I will be driving on the Sunday and gym hours a typically shortened on Sunday; I don't want to take the risk of missing my training. I will begin my following week on Saturday as opposed to the typical Sunday start, however I will have Sunday as a rest day and the rest of the week will go as normally scheduled.

I will be doing cardio 4 times this week. These days will including Sunday AM HIIT, Tuesday AM LISS, Thursday AM LISS, Friday AM HIIT.

My goal between my calorie drop and an extra session of cardio is to get my weight loss pace back on track. My goal for next week will be somewhere below 198.8lb.

You can see the detailed breakdown of my calories and macros on the first post of my blog here;
http://www.jordanwfitness.com/

[JordanWFitness]

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[JordanWFitness]

Weigh in today at 198.4lb; full log report here
http://www.jordanwfitness.com/2/post/2014/02/weigh-in1.html

[Primal]

Hey man, you look really good! How many years have you been training for?

-Primal

[JordanWFitness]

Hey man, you look really good! How many years have you been training for?

-Primal

Thank you, I've been training for over 6 years, but proper diet and such came much later

[JordanWFitness]

New Pics, don't mind the faces. These are post workout and I went hard, I was gasping for air during this

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Check these links out for more
http://www.jordanwfitness.com/
http://www.facebook.com/JordanWFitness
http://twitter.com/JordanWFitness
http://instagram.com/jordanwfitness

[JordanWFitness]

I am now officially sponsored by Popeye's Supplements Canada!

Super excited about this, what a great opportunity.

http://www.jordanwfitness.com/2/post/2014/02/february-27th-2014.html

[TT Eric]

Wow nice.

Eric

[JordanWFitness]

Wow nice.

Eric

Thank you


Shot from yesterday

http://forum.simplyshredded.com/cached/e94dbb71e20b7d36a37416d349037091.jpg

[Primal]

Hey man congrats on the sponsorship! It must be awesome being recognized by such a dominant company in the industry! I looked at your achievements on your website and I was amazed! You've got a lot of titles under your belt for being only 23!

-Primal

[JordanWFitness]

http://www.youtube.com/watch?v=YQd6PiCNm7Y

Decided to hit some poses 5.5 weeks out, a little flat and gotta drop the water but I think I'm on course.. Weighing around 195.8lb in the AM.

http://www.jordanwfitness.com/
http://instagram.com/jordanwfitness
http://www.facebook.com/JordanWFitness
http://twitter.com/JordanWFitness

[JordanWFitness]

http://www.youtube.com/watch?v=CJt0E519sio

[JordanWFitness]

Got some progress shots from this morning, working on my weaknesses but probably won't be able to put any more size on my legs before show day but can get them lean as possible right

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http://fbcdn-sphotos-h-a.akamaihd.net/hphotos-ak-prn2/t31/10003556_611544512260113_728361777_o.jpg

If you wanna follow my progress
http://www.facebook.com/JordanWFitness
http://instagram.com/jordanwfitness
http://www.jordanwfitness.com/
http://twitter.com/JordanWFitness
http://www.youtube.com/user/JordanWFitness

[JordanWFitness]

4 Weeks Out

https://fbcdn-sphotos-e-a.akamaihd.net/hphotos-ak-ash3/t1/524547_615114101903154_1136830916_n.jpg

Some posing pictures to come later today

[JordanWFitness]

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[JordanWFitness]

Overdue Update - http://www.jordanwfitness.com/5/post/2014/03/overdue-update.html

[steve_d]

Overdue Update - http://www.jordanwfitness.com/5/post/2014/03/overdue-update.html

Just read through this. Much respect on your comment about 'school being much more important than this competition'. I know when I was in university and competing I missed out on a midterm making the final worth 100%. Big mistake that was since the final was incredibly more difficult than the midterms! An exam the day before isn't ideal, especially since it's hard to focus on too much else other than the show in those dying days.
The sport can get extreme sometimes, but you have to fit the sport to your life, not the other way around (which you seem to be doing by allowing for cheat meals during big family events, etc). It's way better than having to answer (explain) why you can't just have 1 slice, etc! Fun to be normal for a day....

As an aside... Did you even consider doing men's physique? I think you would do well. I am not saying this because you get to hide a weakness with board shorts either. I just see potential there. In the end it's all personal choice. Even if I knew I'd do better in physique, i'd likely stick to bodybuilding. Trust me, the guys who do really well in phsyique are NOT small, so in no way am I taking away from your progress.

[Primal]

Best of luck with the exams and the competition man! You sure got it rough with an exam before hand... Hope you do well.

-Primal

[JordanWFitness]

Just read through this. Much respect on your comment about 'school being much more important than this competition'. I know when I was in university and competing I missed out on a midterm making the final worth 100%. Big mistake that was since the final was incredibly more difficult than the midterms! An exam the day before isn't ideal, especially since it's hard to focus on too much else other than the show in those dying days.
The sport can get extreme sometimes, but you have to fit the sport to your life, not the other way around (which you seem to be doing by allowing for cheat meals during big family events, etc). It's way better than having to answer (explain) why you can't just have 1 slice, etc! Fun to be normal for a day....

As an aside... Did you even consider doing men's physique? I think you would do well. I am not saying this because you get to hide a weakness with board shorts either. I just see potential there. In the end it's all personal choice. Even if I knew I'd do better in physique, i'd likely stick to bodybuilding. Trust me, the guys who do really well in phsyique are NOT small, so in no way am I taking away from your progress.

Thanks, I've messed around on aspects of my education so much in the past it is my number one priority right now. I feel like my more driven bodybuilding lifestyle has actually gotten my head on straight for other aspects as well and benefited me overall. I really don't think a bagel or bowl of cereal the friday morning to get my brain ticking properly is going to effect me the next day. Some people carb up for a couple days anyways.

I think I've managed well prioritizing, I've missed out on some things but I've had 4 cheat meals over the 13 weeks and been able to tie them all into an event. Also I follow a clean flexible dieting method so it allows participation even when staying on track, maybe not pizza but a steak and some potatoes work.

I know I am more suited for physique but I can't get around the "posing". I plan to after this contest take 12-24 months before my next one and really focus in on my progress and do another show, if it really wasn't working I would be more inclined to go WBFF and do the muscle model than do the IFBBs physique unless they switched it up some.


Best of luck with the exams and the competition man! You sure got it rough with an exam before hand... Hope you do well.

-Primal

Thanks a lot, the positive words help

[JordanWFitness]

I've outlined my tentative peak week map on my blog, consists of my diet, supplements, sodium, fluid intake, cardio, workouts ext. ext.

http://www.jordanwfitness.com/5/post/2014/03/peak-week-map.html

[JordanWFitness]

Posting up a couple recent shots, switched the room we took the shots in and there was no natural lighting. The pictures didn't come out that great. A little disappointed because I wanted to see the changes. Next week I will definitely shoot them in my regular spot and do a full upload.

http://www.jordanwfitness.com/uploads/2/6/4/9/26495294/5216033_orig.jpg

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http://www.jordanwfitness.com/uploads/2/6/4/9/26495294/3107759_orig.jpg

http://www.jordanwfitness.com/daily-log.html

[JordanWFitness]

Contest prep and the contest itself are all over and I couldn't be more happy with the progress. I managed to make it through my own first contest prep, and come out with a 3rd place finish in the Men's Middleweight. The two guys ahead of me in my opinion looked great and I it was a pleasure to share the stage with these guys.

Looking back at the experience now (with a full stomach), I can't say I would have changed anything. I feel like I brought a great package, my conditioning was good and I think my diet and training strategies made the experience as manageable and healthy as contest prep can be. My goal with competing was to cut down get on stage and see where I stand. I see that now and see where I can improve, pretty much in the words of Ron Hache "get bigger". As a bodybuilder it's pretty clear cut, if you weren't lean enough get leaner, if you were lean, you need more mass.

So overall my goal is more mass, more specifically I want to bring up my legs and arms. I promise anyone who follows my progress this will be a big off season for me. Next time I step on stage you'll see something special, noticeable improvement. My off season will officially start May 11th, give myself some much needed time of normalcy to focus on exams over the next two weeks, then a 10 day vacation to Jamaica with my beautiful girlfriend and best friend Danielle.

http://www.jordanwfitness.com/uploads/2/6/4/9/26495294/3646965_orig.jpg

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More Pics at http://www.jordanwfitness.com/daily-log.html

[kg2105]

good job bro. you nailed your conditioning thats for sure. good detail in the back and abs are on point imo

[JordanWFitness]

good job bro. you nailed your conditioning thats for sure. good detail in the back and abs are on point imo

Thank you, I was happy with my conditioning.. Time to get bigger and improve!

[JordanWFitness]

http://www.jordanwfitness.com/uploads/2/6/4/9/26495294/7357984_orig.jpg

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