Flapjack's log for the '09 Southerns

[flapjack]

I figured I would start alog here to keep track of things until June.

Stats:
Age: 36
Starting weight: 188lbs
Height: 5'4"
years training: 20

Competitive background:

- 1990 Southern Alta Bodybuilding: 5th place bantam JR (bombed this show from a serious lack of knowledge)
- 1995 Westerns Powerlifting: 1st place 165 JR class
- 1996 Westerns Powerlifting: 1st place 165 JR class
- 1996 Canadians Powerlifting: 1st place 165 JR class
- 1996 Can-am World Cup (Vegas) Powerlifting: 1st place 165 JR class
- 1997 Westerns Powerlifting: 2nd Place 148 JR class
- 2004 Canadians Powerlifting: 1st place 181 open class

Best lifts:

Squat: 601
Bench: 308
Deadlift: 501
Total: 1410 @181 lbs

Here;s a Video:

http://whiteknight.scriptmania.com/cablesmurf.wmv

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Now for the log:

I have two friends helping me with my Diet. From Dec 1 to march 1 I was being helped by good friend, Canadian National competetor, Rik Marquart of Probodies gym. Basically it was a Very high Protein, low carb low fat diet. That got me to where I needed to be, but then I was looking for something a little more refined and detailed, so I went to see Canadian Pro(natural) Derrick Brown. At the 12 week point, this is what he came up with:

Current weight: 171 lbs
BF: 6%
LBW: 161 lbs
Target competition weight: 164 lbs (middle weight)

Meal 1 – Protein shake (36g whey protein, 72g maltodextrin, 1 tsp milled flax seed, mixed in water).

Meal 2 – 1 ½ cups cooked oats, 5 egg whites, 2 packets of Splenda, cinnamon to taste, 1 cup raw veggies, 1000 mg fish oil.

Meal 3 – Protein shake (50g whey protein, ½ cup dry oats, 1 tbls natural PB, ½ cup frozen mixed berries, mixed in water), ¼ tsp sea salt, 1000 mg fish oil.

Meal 4 – 1 can tuna, 1 cup cooked instant brown rice, 1 cup raw veggies, ¼ tsp sea salt, 1000 mg fish oil.

Meal 5 – Protein shake (50g whey protein, ½ cup dry oats, 1 tbls natural PB, ½ cup frozen mixed berries, mixed in water), 1000 mg fish oil.

PWO nutrition - Protein shake (36g whey protein, 72g maltodextrin, mixed in water).

Meal 6 - 5oz chicken, 1 cup cooked instant brown rice, 1 cup mixed veggies, ¼ tsn sea salt, 1000 mg fish oil.

OR

Meal 6 – 5.5oz beef (lean steak or extra lean ground beef) 5oz potatoes, 1 cup mixed veggies, ¼ tsp sea salt, 1000 mg fish oil.


Breakdown

- Protein = 36 g per meal
- Carbohydrates = 36 g per meal (meal 1 and PWO shake will be double)
- Fats = 16 g per meal
- Fiber = 1 serving veggies/fruit per meal
- Sodium = 2000 mg total per day

Note: PWO shake is not considered a meal.

Vitamins (per day)

- 2 Cold FX w/ echinacea
- 1 Multi vitamin
- 2 Fat burners (Thermo Maxxx – ECA stack)
- 5000mg Omega 3
- 1500mg Glucosamine Sulfate
- 1000mg Vitamin C (ester-C)
- 200mg Vitamin B 100 complex
- 4 TestoFX (Tribulus Terrestis)

I am 2 weeks in and so far this seems to be working well. My current BW is 171 and I still feel strong. I look full, but not too smooth.

I have to go back to See Derrick this week so I will update after that.

Here are some pics. The 1st set was Beginning of Dec, and the second set was from Feb.

[ironwill]

looks like things are shaping up nicely for you......
Good luck bro, great to see your improvements...12 more weeks....:)

[Praetorian]

Good luck in your show...my only comments would be:

1. Wow thats alot of carbs...if you can get lean on that more power to you.
2. PWO shake is DEFINATELY a meal...anything you eat goes against your calorie count make no mistake about it.
P

[Andre]

Good luck in your show...my only comments would be:

1. Wow thats alot of carbs...if you can get lean on that more power to you.
2. PWO shake is DEFINATELY a meal...anything you eat goes against your calorie count make no mistake about it.
P

I was thinking the same thing about the carbs... but if his body can metabolize it should not be an issue... I am about the same age, and I know there is no way I could loose weight with that amount of carbs...

Those are some solid lifts at a light body weight!!!

[CallmeB]

Im doing the Southers too bro! Shotting for middle weight! See you there!!

[St]

The only thing i would fix is Cut your Maltodextrin out,and cut the Frozen Berries,and replace it with Fiberous veggies.BTW condgrats on the powerlifts very good Squats.

[flapjack]

The only thing i would fix is Cut your Maltodextrin out,and cut the Frozen Berries,and replace it with Fiberous veggies.BTW condgrats on the powerlifts very good Squats.

Cut the maltodextrin completly, or cut it down?

[St]

Cut the maltodextrin completly, or cut it down?


I would cut it all out.The problem is with so many carbs is you supply the body with energy,so there is no real need for it to tap into stored Bodyfat.Don't worry about looking flat from lack of carbs but on cheat day you will see more viens over the body over time.I know you are taken fat burner but that there isn't enough to get rid of the bodyfat for the stage.Just here to help since i'm a judge on the Ontairo federation,i'm sure more will add to this thread.

[whiteknight]

Hey flapjack... just dropping in to say hello!!!!

Have you considered carb cycling???

[flapjack]

Pics from today...(March 28)

[Kronis]

Forgive me if I'm daft.

Are you preparing for a bodybuilding show or a powerlifting show?

I originally thought bbing but all your comp history is power. But then I see you plan on coming in at a really low bodyfat so obviously that would indicate bodybuilding.
Also, there's no way you're at 6% bodyfat in any of your pics. Just being realistic with you. How did you test it?

Diet looks meticulous.

[Houstonbc]

Nice vascularity on the arms bro looking good, huge improvement from the feb. shots. Looks like you added some muscle and dropped fat, awesome.

[flapjack]

here's a few more...and i rezized the originals.(sorry 'bout that)

[flapjack]

Forgive me if I'm daft.

Are you preparing for a bodybuilding show or a powerlifting show?

I originally thought bbing but all your comp history is power. But then I see you plan on coming in at a really low bodyfat so obviously that would indicate bodybuilding.
Also, there's no way you're at 6% bodyfat in any of your pics. Just being realistic with you. How did you test it?

Diet looks meticulous.

I am competing in the Southerns (bodybuilding). My stats were just for training history purposes.

As far as BF...I agree. I think I am higher, but my trainer measured with a 9 point caliper test, and these are the #'s he came up with (sorry, I don't know what they mean):

March 5 09
Chest: 2
Bicep: 1.5
Tricep: 2
Upper back: 8
Lower back: 7
Side: 6
Stomach: 5
Thigh: 4
Clalve: 3
38.5 total

weight 171 lbs
6% BF
10 lbs fat
161 LBW
Target Comp weight - 164 lbs

The only thing I can say is that with the diet I was on at the time, he was concerned I was losing too much too soon, so he really upped my carbs and fat intake. He said we'd do that for a while and then make some changes. I'll be seeing him early this week for a re-assesment.

[ironwill]

keep doing what you are doing, you are getting better big time bro....looking good

[Ongeau]

looking good bro. give it one for the short guys :)

You look way more symetrical than I am BTW, Although were carrying roughly the same weight you have way better upper wheels and your chest squares off, where my connective tissues aren't quite as good as yours. you'll do great at the show.

Rough guess 9-11% bf on ya in these pics.

Peace

Taking his numbers and using the Parillo Caliper Method he's right in saying 6.08% but i have to questions his measurin.

[Ongeau]

check it out

[Ongeau]

did he do these tests on you, in these spots?

[flapjack]

did he do these tests on you, in these spots?

Yup, those were the spots.

In his defence, when the measurements were done, I was not taking in alot of carbs, and he increased them drasticly. That could account for the differnce from march 5th (test date) to march 28th when the pics were taken.

PS, thanks for the compliments.

[flapjack]

Update:

Went and saw Derrick yestarday, and he said he is pleased with he results.
On April 5th I will be changing up the diet a bit.

same meals and schedule, but 1 day carbs, 2 days no carbs...etc. on non carb days I will increase my veggies to 1 1/2 cups per meal. I will still have carbs in my first shake of the day (breakfast) and my PWO shake (36 grams each). May also have to invrease the cardio a bit too.

That's all for now.

[St]

Update:

Went and saw Derrick yestarday, and he said he is pleased with he results.
On March 5th I will be changing up the diet a bit.

same meals and schedule, but 1 day carbs, 2 days no carbs...etc. on non carb days I will increase my veggies to 1 1/2 cups per meal. I will still have carbs in my first shake of the day (breakfast) and my PWO shake (36 grams each). May also have to invrease the cardio a bit too.

That's all for now.


Great to see that you will be cutting your carbs,and doing more cardio.

[flapjack]

Had a major setback today...I lost my mom. She died this morning of a heart attack. I was wih her most of the night.

I still plan to compete...it's just going to take alot more will now.

Rest in peace mom...I love you.

[ironwill]

Had a major setback today...I lost my mom. She died this morning of a heart attack. I was wih her most of the night.

I still plan to compete...it's just going to take alot more will now.

Rest in peace mom...I love you.jesus man....i am so sorry to hear of your loss...my thoughts are with you bro......im at a loss for words......man...

[natenator]

wow ****! Am so sorry to hear that. Take the time needed to get through this difficult time. Don't ignore your thoughts and feelings. It will only come back to bite you later on.

[kloan]

I'm sorry to hear that, my deepest condolences man.

[Proteinkiller]

holy **** sorry man keep your head and your chin up ...prayers are with yah

[St]

Sorry to hear the bad news.

[Kronis]

That's brutal, flap.

I hope you're dealing with it ok and I wish you the best of luck in your contest prep.

[Ongeau]

Wow dude.

Sorry to here about your loss. It's times like these where being in the gym helps me the most, I get lost in thought and contimplation.

take it easy bro.

[whiteknight]

I'm really sorry to hear that....
My deepest condolences

[BAM]

Sorry for your loss bro.

[flapjack]

Thanks for you condolences everyone...she's in a better place now.

Training and diet have been great, I haven't missed a beat until tonight. I had taco Time. I don't feel bad though, I don't have cheat meals so this is the first in a while. I'm already back on track and will continue to be from here on out. I guess I just needed a little comfort food.

Satarday might be hard to stay on schedule with my food as that is the day of the funeral...I'm looking forward to it all being behind me. I lost my dad 2 years ago, so it might be a little easier this time around (I hope). Both of them died way too young, but they were hard on themselves over the years, with poor eating habits and no exercise.

[St]

Thanks for you condolences everyone...she's in a better place now.

Training and diet have been great, I haven't missed a beat until tonight. I had taco Time. I don't feel bad though, I don't have cheat meals so this is the first in a while. I'm already back on track and will continue to be from here on out. I guess I just needed a little comfort food.

Satarday might be hard to stay on schedule with my food as that is the day of the funeral...I'm looking forward to it all being behind me. I lost my dad 2 years ago, so it might be a little easier this time around (I hope). Both of them died way too young, but they were hard on themselves over the years, with poor eating habits and no exercise.


Hey great to see that your still at it,even when stress is high for me i find food comfort.If you need to eat the food saturday then eat,but just get back on the diet the next day.Keep your head up high.

[flapjack]

Went and saw Derrick today, things went well. He wants me to up my cardio to 40 min a day for a while. We went thru posing and holy shit! That's hard! It's going to take a while to get that figured out. I used to think I had good flexability...guess I was wrong!

Had lots of cravings today..but fought them off. I snacked on some almond butter and veggies...better than nothing.

[flapjack]

Had a great workout today. Had some carbs and was feeling good, so I did deadlifts for the first time in a while. I probably shouldn't have, but I pulled 405 for a very clean 5...and I did it conventional. I can't remmrber, but I think that's the most I've ever done with a conventional stance ( I usually do sumo's). Not bad considering all the circumstances. It was a nice pick me up.

[flapjack]

Well, today was Mom's funeral...I did very well with my diet. I ate all my meals at their scheduled times. Emotions were high...but I am past it now. 1 small glitch...there were so many snacks around and I fought it off as long as I could...buy I had a slice off Chocolate bunt cake and a small square of carrot cake.

I feel I did well. Time to get past it.

[whiteknight]

Sounds like you're remaining focused.. good...
I lost my mom a couple of years ago right after competing in the Nationals....
It was tough... remaining focused is good..

Hey, so how often do we get to see progress pics :)

[flapjack]

I'll take more in on the 28th of April.

[flapjack]

Hmmm...don't know why, but I've been feeling very strong lately. Kind of weird as I am taking in less carbs and doing more cardio.

Another weird thing is that I seem to be gaining weight, not losing it. I'll have to go see derrick and have him weigh me on his scale.

[Houstonbc]

did you start the tren? if so thats why.

[flapjack]

did you start the tren? if so thats why.

Nope...2 more days...but now I can't wait to start!

[flapjack]

Started the Profina and I'm 4 shots in....oooohh talk about painful. Yikes! It's gonna be a Loooooonnnnggg 8 weeks! 10 more day and I'll have new pics.

[flapjack]

Went and saw Derrick today and did another caliper test. Here are the results:

Chest: 1
Bicep: .5
Tricep: 1.5
Upper back: 7
lower back: 5.5
Side: 4
Stomach: 3
Thigh: 3
Calve: 2

Total - 27.5

Weight - 168 lbs
BF - 4%
LBW - 161 lbs
Target Comp weight is still 164 lbs

I'm holding a little water, but I started with some Arimdex yestarday. Making a slight change to the diet (no berries on non carb days), but everything else seems to be on track. I'll be taking more pics on Satarday, so i will post them then.

[ironwill]

great work man....lookin forward to new pics..

[countrychic]

Goodwork Flap, you are making great progress!!!

[flapjack]

Hopefully...we'll see after I post the pics tomorrow.

Feeling kinda tired, and I guess a little bummed to today. Started thinking about my mom while I was doing cardio. Should be in a better mood tonight though. It's my daughter's 5th birthday, so we're taking he to see Hanna Montana at the theatre. She always puts a smile on my face. (My daughter, not Hanna Montana).

[flapjack]

Here are some shots from today...I think I'm improving a bit.

[whiteknight]

There is a definite improvement... You're looking leaner.. hammies are showing more....

Good work!

[varking]

Good work dude Keeping great size but lost alot of fat looking great dude.. keeper going

[flapjack]

Went and saw Derrick again yesterday and did another caliper test. not much change, but it's only been a couple of weeks. Here are the results:

Chest: 1
Bicep: .5
Tricep: 1.5
Upper back: 6.5
lower back: 5
Side: 4
Stomach: 3
Thigh: 2.5
Calve: 2

Total - 26

Weight - 167.6 lbs
BF - 4%
LBW - 161 lbs
Target Comp weight is still 164 lbs

Going to change to 1 day of carbs, 3 days of no carbs. Cardio will be 45 min. 6 days per week. I have to get more sodium and water. I have been tanning more.

I will be posting new pics on Saturday May 16th.

[flapjack]

edit.

[flapjack]

Okay, these were taken at 10:30 this morning at 161 lbs. 28 days out.

[flapjack]

A couple more. I like the last one.

[St]

Coming along great just a bit more fat left to lose,keep plugging away.

[canadianmuscle0803]

good job bro..

[wolverine]

wow you are starting to look lean, keep it up brother, can't wait to see finished product.!!!

[Houstonbc]

i predict you to win your class...

[flapjack]

Thanks guys...now lets hope I don't screw things up in the next few weeks!

Hey Houston, that's a pretty bold statement buddy... :)

[flapjack]

Nothing new to report. 18 more days to go...just keepin it real in the mean time. :bch

[flapjack]

17 days to go.

I went and saw Derrick again today for another body composition...here's how it went:

Chest: .5
Bicep: .5
Tricep: 1
Upper back: 5
lower back: 4.5
Side: 3
Stomach: 2.5
Thigh: 2
Calve: 1

Total - 20

Weight - 163.6 lbs
BF - 3%
LBW - 159 lbs
Target Comp weight is now 161 lbs

So up until now, the plan has been to compete as a middle weight, but as it gets closer, it looks like we're going to shoot for the lightweight class. I'll try to weigh in at 154 and carb up to 161.

For the last week and a half, I've been feeling like nothing was really happening. In fact, I felt like I had gained weight, but going to see Derrick today really motivated me. I hate that feeling you get when you look in the mirror and think you look great, and the next day you wondering what the hell you were thinking!

It really messes with my head. I feel better now, so hopefully I can keep my head in the game from this point on. I don't think I'll do any more pics now until the show. I'll see Derrick two more times until the show just to make sure things are still on track.

Just have to practice my routine and I think I should be ready.

Later.

[flapjack]

9 days now...saw Derrick again today. No changes to report, which is not a good thing. I NEED to weigh in at 154 if I want to make the lightweights. I will be doing less cardio, but split up in the morn and eve, and it will be interval. 16 min (10 sec all out, 1 min slow) twice a day. Calories have been cut back and Protein was increased and carbs cut down. (43 g protein / 16 g carbs per meal x 6 meals).

After weigh ins, I get to have a steak! Yay!!!

[flapjack]

3 days left...man I can't wait. While I am looking forward to the show, I am really looking forward to geting my life back. I'm tired of being tired. I'm tired of eating the same shit day in and day out, I am REALLY tired of pinning every day, I'm tired of weighing my food, I'm tired.

I can't wait 'till the next one!

[ironwill]

pics brother....

[flapjack]

Next pics posted will be from the show. Can't have you guy's see how awsome I look... then I might not beat you for the overall!!!:ne

Hahaha! seriously though...not really in the mood for pics, I want to compare the show pics to the last set I took 3 weeks ago. Should be a more drastic difference.

[countrychic]

Goodluck with the next couple days flap :) See you Friday!

[flapjack]

looking forward to it!

[flapjack]

2 days left...

dittily dee! Potatoes!!!

Today's schedule:

- Drop my daughter off at dayhome
- go see Derrick for the last check in
- Cook
- shave
- Shower
- Eat 9, 8oz servings of white potatoes and 20g Protein (plain Chicken)
- 3 pm go for Spraytan (yes...I'm going to give it a try. I have Protan and Dreamtan on hand just in case)
- pick up daughter from dayhome
- meet wife downtown for my daughter's school orientation
- pick up truck from Speedy Auto Glass (new windshield)
- pack
- relax

Tomorrow's schedule:

- Monitor weight all day!!!!
- 9 am pick up the inlaws at airport
- go for 2nd coat of spraytan
- gather up last minute items (food, clothes, snacks, Protan, posing suits, music for my routine etc.)
- 1 pm stop drinking water
- 1 pm pick up my wife from work downtown and leave for Red Deer
- Check in at hotel
- relax
- 6 pm weigh in
- Go for steak dinner
- relax

[ironwill]

right on brother......good times ahead...woooot

[declan]

Good luck and I hope your hard work pays off.

[flapjack]

Thanks guys....so far the way i see it is like this:

Even if I don't place, the hard work HAS already paid off. I look wayyyy better than I ever have in my life, and I can sit back at the end of the day and say "I did it".

One more thing I won't have to regret when I'm at he end of my days on this earth.

Thanks to everyone a CBBF for all of your support.

[natenator]

Thanks guys....so far the way i see it is like this:

Even if I don't place, the hard work HAS already paid off. I look wayyyy better than I ever have in my life, and I can sit back at the end of the day and say "I did it".

One more thing I won't have to regret when I'm at he end of my days on this earth.

Thanks to everyone a CBBF for all of your support.
Good outlook bud and really that's ALL that matters. It's you against you up there. You can't control who else shows up but you can control the effort and dedication you put in.

On sunday morning if you can look yourself in the mirror and say you did everything you could have done to win and there wasn't one single stone unturned or bit of energy left on the table then you can be super proud because few can say that.

And going through it all while your mother passed away makes your accomplishment all the more impressive.

You're a winner in my books already dude.

[flapjack]

So I posted the results in the Contest's and shows section, so i would get into that.

I ended up placeing third in the lightweight class. It was an experience I will never forget, and you can bet your ass I'll be back again next year bigger and harder!!!

I met some great people and learned ALOT! I weighed in a 157.5, so I was 3.5 lbs over. I had to wrap myself in garbage bags and sit in the car with the heat cranked for 20 min. I looked pathetic, but It worked. I came in the allowed 30 min and weighed in a 154 dead on! What a weight lifted off my shoulders. I felt like a million bucks after that. The prejuging was quick and I was a bit nervous. I was a little shakey on stage, and THE ****IN DRY MOUTH was killer! I was so much fun though.

After prejudging, I went for a steak and potatoes , had a nap, then practiced my routine for the eve show. My 5 y/o daughter practiced with me! That was fun.

The evening show was quick for me as well, as we were at the beginning. My routine was pretty good...It was original and fun.

The class was tuff and I feel I placed accordingly. If I had came in a little dryer, I think I could have done first or second. Mind you, I haven't seen the pics yet. I'm just going by what I was told by spectators.

All in all though, I was a great experience and I recommend that if you have ever thought about doing it...DO IT! You won't regret it.

I will learn from my mistakes and hopefully improve my placing next year.

My parents would have been so proud of me.

[flapjack]

Just doing an update.

Here are some pics from the show (I know they are posted elsewhere, I'm just updating my log). I was very pleased with my placing but I plan to do much better next year...THAT FIRST PLACE SPOT IS MINE!!!:hu

Anyway, one week later and I am up 20 lbs. Still somewhat vascular, but my abs are quickly disappearing! I am going back to the gym today and starting my clean diet and cardio again. Not as strict as precontest, but definately clean for the rest of the summer.

I am at the tail end of my cycle and have started my HCG. I will wait a couple more weeks until I start my Clomid. Just picked up my Sept - November Cycle today (5* TNT 400 and D-bol 25).I like to be prepared.:a+

[wolverine]

your Quads look great in these photo's, you going to try to add some more weight for next show or do you plan to compete at the same weight????

Wolvy.

[flapjack]

The plan is to put on some mucle mass and weigh in the same (154) but much leaner. We'll see how it goes. I may end up as a welter weight.

Thanks for the compliment.