Korilon's road to provincials 2014

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!!!!

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!

Subscribed

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

Getting ansy now to start the diet lol :P

Quote:

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Originally Posted by 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!

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

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

Quote:

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Originally Posted by msplayfull

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

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Long road ahead :p thx for the support ;)

tonight is before picture night

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

Quote:

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Originally Posted by 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

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

oh boy! oh boy! oh boy!

Thanks coach :)

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

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

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.

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.

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

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.

Well got my diet and off to do groceries :)

here is my before pic

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



247lbs

Attachment 29698

How many weeks out from the show ru?

Quote:

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Originally Posted by ubcpower

How many weeks out from the show ru?

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Oct 6 so 19 weeks


should be enough


if not then I will do the London show Nov 24

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

:P

Quote:

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Originally Posted by Korilon

Well got my diet and off to do groceries :)

here is my before pic

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



247lbs

Attachment 29698

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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.

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

They never believe me but It is me :P

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

meal 2-3-4 :P

mmmmmmmmm yummy

Attachment 29719

Quote:

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Originally Posted by 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

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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

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

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.

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 :)

Quote:

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Originally Posted by 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.

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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!

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

Thanks GymBrat

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

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

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

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$ :)

Well the carb cutting has begun!!!

2 weeks in first change.

Down to 239 from 247 :)

feeling good

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

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

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

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

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


and i bought a new CAR!!!! wahoooooooooooooo

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