Plus I just would like to know for fun.
BTW Nate I know you post on here a lot and it seems like you know a fair amount yourself. Have you ever competed?
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Plus I just would like to know for fun.
BTW Nate I know you post on here a lot and it seems like you know a fair amount yourself. Have you ever competed?
Yes.Quote:
Originally Posted by shredded_Tris
Knowing your bodyfat % is playing a numbers game. People who shoot for numbers usually fail against those who shoot for ultimate leanness regardless of what a scale or calipers say.
As Steve and P have said many times, when your worst bodypart is striatated then you know you're dialed in and ready to rock.
Don't focus on the machines buddy.
Ultimately the bodyfat % means nothing when you get on stage. I would take pics once per week under the same conditions (lighting, distance to camera, same time in the diet, say every sat morning) then do a direct comparison from the previous weeks pics. The mirror lies, your friends lie and you lie to yourself to rationalize every decision. Do the pics, trust me.
Quote:
Originally Posted by Delt King
Sounds like a plan DK
I'll keep posting them every week to two weeks. I am going to be moving in 2 weeks so they are going to change a bit but you guys will keep me straight I'm sure.
There is already a huge clear cut difference in my newest pics I find.
I use bodyfat calipers with the 9 site equation, a scale, a mirror and pics when prepping.
A lot of guys don't like bodyfat but I see it as just another tool in your toolbox. When you start dieting it gives you an idea of how much weight you should lose total and aim to lose each week.
It's not the be all and end all but I don't get why so many people are against using it.
If I am 15% offseason and I want to compete at 5% then I know I have 10% to lose and half way through the prep I better be at 10% or that means I am late and it's time to step up my game.
I do however fully agree that you shouldn't rely only on that.
My 2 cents!
Agreed 100%. It's almost better that you don't know (even just for fun). How many people I hear backstage saying "man this prep was sooo hard, I can't get leaner ... I been like 3% for the last 3 weeks. Can't get leaner. Meanwhile they are fat compared to what they should be.Quote:
Originally Posted by natenator
oh and, PS: I think its what your worst part is striated it means you got 3 more grueling weeks of dieting - then you're ready :)
Also, I favor a more drastic change in the last few weeks rather than a gradual build up all throughout. For example, I might gradually build up for the first part, but this might only be from about 30 mins at the start of the diet to about 1 hour of cardio with a few weeks to go. At that point I'll jump to 1.5 hours or something...Easier mentally for me to only do crazy cardio at the end, to get that last little bit of fat out.
So the last few weeks have been a roller coaster ride.
I moved in with my girlfriend the last week of August and have been CRAZY BUSY since then.
Which is why I haven't been posting and updating like I usually do and said I would closer to the competition.
Anyways, it's been a tough transition but after some good carbs and reese's peanut butter cups that I should not have had I am re-motivated EXTREMELY! I celebrated my 23rd birthday yesterday by tweaking my diet a little bit more. Hopefully the extra cleaning will help speed my fat burning rate a bit more.
However I am in better condition now than I ever have been on stage so the next 9 weeks should be quite fun to see.
I have vascularity all down my side lats and abs and I am shaping out quite nicely.
The Plan this weekend is to give you all an update on my weight, measurements, and lots of new pictures.
ONLY Thing is, what is everyones opinion on this: Would you get the best Idea of where I am at on Saturday morning. not having had carbs since Thursday evening and on an empty stomach ...........OR.......... Saturday late afternoon to the evening
I will be having sweet potatos and oatmeal on saturday so it will fill me out a bit.
I am super flat in the morning but look crazy at night so I don't know, maybe I will do it at night.
Anyways great to be back and hopefully I can get some encouragement from the crew here for the final grueling 9 Weeks from this coming Saturday.
Take the pics when you think you look best.
So you went Keto? that's a major change not a tweak lol.
I didn't say I went Keto lolQuote:
Originally Posted by Delt King
I am still doing Carb Cycling
Tues Thurs Sat Carbs
Sun Mon Wed Fri no Carbs
The tweaking I did was replacing bread and banana with Oats on carb days for breakfast and I replaced some fruit with PB on non carb days in the AM. I am also replacing chicken with fish for my supper meal on non-Carb days.
Those are good tweaks, i like your style.Quote:
Originally Posted by shredded_Tris
So here we are with 9 weeks to go and here is the update
I weighed 157.2lbs this morning and I feel awesome. My strength is still pretty good and aside from being tired throughout the day I feel great! Slightly moody of course lol
Measurements are as follows:
Arms = 15.25"
Chest = 41"
Waist = 30"
Quads = 22.75"
Calves = 15"
Shoulders = 48.5"
Forearms = 12"
I'm feeling pretty solid about the way things are looking at this point but I will leave it open to criticism of course :P So Let me know what you guys think. I'm getting super pumped. My Girl Brought me home lots of treats from NYC that I can't wait to bust into!!
So I am pretty much ready to go in all other aspects. Just have to figure out my posing routine. My song is edited and ready to go, I have my trunks and my dream tan, now I just have to get on the treadmill and wait it out lol. Anyways, the pictures are FINALLY Done loading so here you go
Your conditioning is good for 9 weeks out. Some tweaks in posing here and there can help your placing. You're on the right track for sure. Keep hitting it!
Which poses are you thinking manQuote:
Originally Posted by Delt King
Dramatic improvement since the last pics. You are looking right on target for 9 weeks out. This is where I like to be ideally in terms of bodyfat at this time.
You are half way there, keep it up.
Thanks Guys
So I have been having the worst sleeps of my life and I can officially say I am having trouble sleeping now. Steve you guys were right! Now hopefully the next FULL 9 weeks won't be this bad but it's been about 3 days now
prepare for it to only get WAY worse...once it gets tough though, don't be afraid to add melatonin, or diphenhydramine. It's only temporary, so you won't build a huge tolerance...Just start slow and as needed.Quote:
Originally Posted by shredded_Tris
You're getting quite lean. Looks good. In terms of posing, I actually thought you were hitting them all real good. rear bicep with your arms a bit higher might change the way it looks, but then again, each person has to pose it so that it displays themselves to their best.
Thanks Steve,Quote:
Originally Posted by steve_d
I appreciate it! I work a lot on my posing and I can honestly say my only weak poses in my opinion are my rear poses, mainly my Rear Lat Spread.
Yeah I seem to be hardening up nicely though. my best most muscular seems to change from show to show but I tweak posing as I go usually.
I also read that Jasmine inscents helps almost as much as taking a sleeping aid. I might try that first to try and avoid taking the sleep aids altogether but you may be right I may have to if it gets worse.
I used to be against sleeping pills (non-prescription) simply because I thought I would end up depending on them...But after 3 days of eating normal after a show, I stop them cold turkey and sleep wonderfully.Quote:
Originally Posted by shredded_Tris
I still do however only take the minimum I think I need.
Ok, Today is brutal! I am exhausted and STARVING! Thank God tomorrow is a Carb day. It seems like Monday is my most brutal day since it is the only time of the week where 2 non-carb days fall back-to-back Sun and Mon. It is going to be tough making it through these next 8.5 Weeks but Dammit I've come this Far.
I am in better shape now than ever before....even on stage.
I weighed in at my last show at 153lbs and Saturday morning I was 157.2lbs This is after a year and a half break.
I just need to find a way to keep my mind off food until my next meal.
HOT Green Tea for now and lots of water is making things only slightly less horrible.
I wonder How much more I am going to lose and change before the show
just curious: what improvements have you made since your last show?
I'm not sure if this is a backhanded comment or a sincere one man but I will humour you. This low carb thing makes me take things wrong sometimes and I've come to know your personality on here. Hopefully you genuinly want to knowQuote:
Originally Posted by natenator
I have brought my legs up Immensely since last show, my delts are rounder my chest is fuller my abs are deeper I am more vascular I have a deeper Seratus. I could go on and on man. If you look at pictures from before my previous shows it's really easy to see. The biggest difference however is definitely in my legs and hams and thats from HARD ASS Work that I put in over the last year and a half.
Ok cool. I honestly wanted to know if you made improvements.Quote:
Originally Posted by shredded_Tris
I have younge friends who 'compete' but never really bring a different package from year to year other than being a bit leaner or drier and that mainly has to do with their unwillingness to lose the abs in the offseason so they can really put on some size.
Good on you for bringing up the body parts.
Oh and it if was an underhanded comment I would be just blunt. THAT is my personality. Not passive aggressive.
lol sounds good man hahaQuote:
Originally Posted by natenator
Yeah I definitely LIVED the bodybuilding life since my last show in April 09'
I forgot about the abs and played the lagging parts game going all the way up to 198lbs. Trust me bro I made sure that I changed. I'm with you on bringing the same shit every year and I'm not about it. I will try and find some pictures to post and compare.
You could lose and change ALOT. Or you could stay the same...All depends what you put into it. But remember what I said about dieting in the past. You could do all that work for nothing. Its not necessarily a good thing to get leaner if you start working off muscle. There becomes a point of no return where you will look leaner, yet lose muscle, and in the end look "equivalent" to the judges in terms of placings.Quote:
Originally Posted by shredded_Tris
How do you know when you are at that perfect point though man. I don't mind putting the work in but how do you truly know?Quote:
Originally Posted by steve_d
Just so everyone knows too my cardio is at 2x45 Min sessions now every day and I am still losing so I will up it a little bit when the losing slows again, but for now its working great
what I sort of meant was that there isn't really a perfect point - and that your fate in terms of what trophy you're going to get will likely not change from the way you look (in your case) about 4-5 weeks out until stage time. Obviously there are exceptions to this - you may end up being real close to the next guy, and in that case you may need to be just that little bit more ripped. But often times in smaller shows, its clear cut.Quote:
Originally Posted by shredded_Tris
But what you should really do is diet to the way you feel YOU look awesome. You'll be able to tell. general rule is leaner is better. If you feel you look better losing 1 more pound of fat, lose it. At that point, if you feel there is another to lose, lose it...If I had to diet until I knew I was good enough to win, i'd never diet - (I had often been a lone competitor in my class)
The way I do it is that when I am lean enough, I psychologically am just ready to get it over with. I am happy with what I look like, and the extra crappyness I will feel to get leaner isn't worth the fraction of a pound leaner I get - and that fraction isn't even noticeable on stage. I honestly think that is how most people feel close to a show...For some that equates to a bit of abs, other that equates to striated glutes (and of course there are those that are never happy - I just can't imagine being in this sport if your never happy with how you look).
I would be lying right now if I said I wasn't exhausted and hungry right now lol.
I have never felt this depleated 8.5 Weeks out but I guess that goes to show I really wasn't lean enough in the past.
I am going to hit it on the button this time.
I just calculated my totals for the day and here's what they look like now roughly of course cause I based some numbers off of Calorie King Etc.
Sunday, Monday, Wednesday Friday are considered my low Carb days and the Breakdown is 2280 Cals
And Tuesday Thursday Saturday are higher carbs and the breakdown is 2030 Cals
when you say higher carb, are you still getting adequate protein/fats?Quote:
Originally Posted by shredded_Tris
it's roughly P=52.4%, C=41%, F=6.6% Higher Carb DayQuote:
Originally Posted by steve_d
and P=65.7%, C=25.9%, F=8.4% Lower Carb Day
might need a bit more fat. 6-8% is only about 150 calories of your day which equates to less than 20g fat.
I would guess most people get that much even from eating fat free foods!
Actually, 25% of 2000 calories is still over 120 grams of carbs. That would be a high carb day in my mind. 41% you're actually getting 200grams plus! The reason I point this out, is because in order to get the adequate protein and fat, while still being low calorie, the calories you take from are carbs, and tends to bring you right down under 100 grams everyday.
It shouldnt be too too bad cause the actual numbers areQuote:
Originally Posted by steve_d
Low Carb is 289.5g Protein, 114.1g Carbs, 37.3g Fats
And of course a lot of those carbs come from Just Brocolli for example roughly 90g per day
Higher Carb is 269.1g Protein, 210.3g Carbs, 34.1g Fats
sounds decent. It might be hard to continue losing, and eventually you'll have to cut those carbs lower. but good to keep as high as possible for as long as your losing. I don't follow a keto diet to a tee or anything, but 4-5 weeks out, you'll rarely see me eating a complex carb. This year was a different story, too lean too soon, but it just allowed me to have a weekly cheat.Quote:
Originally Posted by shredded_Tris
Quote:
Originally Posted by steve_d
Yeah Like I said since 90g roughly is Brocolli then I am really only consuming small extras.
Like 25g extra on non carb days which is including EVERYTHING IE Peanut butter etc.
and on my carb days my only carbs are 3/4 cup oats and 12 oz sweet potato
I am thinking when we get closer I may just take out a carb meal here and there like take out 6oz sweet potato 3X/week
7 Weeks out and couldn't be more ready for all this to take shape on stage. People are complimenting me a lot about my conditioning at this point and telling me my face is getting bone dry lol.
Anyways I was 154.6lbs this morning and continueing to press on each day. All I can do is bring my best and Dammit I am trying some hard. This is the hardest I have EVER worked for a show!! Lots of Determination is going into this one! Stay tuned!!
Here are some pics.
Pics were taken this morning before food or cardio
:yeah Doing great, keep it up, almost there.
Looking on the mark for 7 weeks out. Gotta be careful now balancing fat loss and stripping muscle while bodyweight drops. Sometimes dropping more and more weight will make you look worse not better.
Keep it going though! Eye of the tiger man!