Devilish’s BodyBlog

Oh my god it’s been a while since a wrote anything here. Well guess what just started my 17 weeks diet to prepare myself for the Ontario Bodybuilding Championship which will occur on the 20th of June this year. 

Boy I am excited to shed all the fat I gained in the offseason. The offseason was not what I hoped it would be. I did manage to push my weights up for example for the first time in my life I started benching 4 plates a side for 5-6 reps, dead lifted 5 plates for 2-3 reps and squat well that’s why this offseason was not one of my best as I had Knee problems for couple of month now. I m still trying to recover and I am trying a few things here and there. I think what I have is a light Quadriceps & Patellar Tendon Rupture since I am able to walk, train plus there is no swelling. it’s getting better now and I m trying to push my weights up in squat and leg press exercises. 

My diet is almost the same as last year with a few changes. Even my weight is the same; I was 260lbs when I started my 16 weeks diet last year. Looking at the pictures from last year, today I m leaner 260lbs. I think . Take a look at my face, the picture in the red trunks is from last year. 

For the Ontario I will be aiming to come at 208 - 210 lbs. last year I was 213lbs when I won the heavyweight class and the south central 2008 overall winner, so I will need to be leaner than last year if I want to place well in the Ontario. 

I want to be more focused this year with my diet and training aiming for 1st place finisher. 

i will be adding a new blog every Sunday to update everyone on my progress, so stay tuned. 

God Bless 

Maher  

Folks

Finally its the 24th of May today after 16 Weeks of pre-contest training and dieting, I can say i feel great
after the water drop and at exactly 6 AM still I am @ 215 Lbs and still in the process of loosing water.

Here are the pictures today before my first meal

I feel great this Morning. I applied Protan last night using an 8 oz full bottle. It was between 2-3 coats. And this morning I just Showered to get all the excess out.
I will shower again this afternoon and re apply another bottle of Pro tan without showering this time .

I slept yesterday weighing about 235 Lbs crazy right. It’s because of the Fat and Carb loading and the amount of water I drank yesterday, about 8 litters my guess is.
This morning and after the shower on the scale i was looking at 222 Lbs. your body is just a wonder land.

Anyhow here are more pictures on how I looked today which is 1 Day Out from my Level 2 Show
This is before dropping water.

I can’t believe it’s almost over 4 days left to my Level 2. It’s been hard and mentally challenging from all aspects but I won’t say I did it until I cross the finish line a winner.
What I am looking for is to win my heavy weight class and the overall if possible, that’s what I set my self to, that’s what my goal is. I want to finish strong in level 2 so I can compete at the Ontario’s Level 3 with confidence.

The last two week in terms of the diet were like this, a mix of 2 Protein + Fat days then followed by 2 Protein only days for a few days before I end up doing more Protein only days for example I would do 3P – 1PF , then 4P – 1 PF.

The last 13 days were like running Protein only food for 10 days and now I am so waiting on Wednesday to start loading back carbs and Fat to my food.
So things like Salmon, Peanut Butter and White rice is back, Yeah Baby.

This will increase back my Glycogen level up so I can fill up before I start my water drop on Friday.
As for preparing for the show, in terms of shaving and tanning. I am doing my last bed tanning tomorrow after that I am going to wax everything. Yes you heard me Wax. Never done it before but I don’t want to shave and then end up feeling every hair sticking out like a needle.

So waxing should at least last me a week before the hair even start to grow. As for tanning I did a lot of research on the proper tanning and applying of pro tan and here then I found out this article in Muscle Development  Magazine “May Issue” where Dave Palumbo was answering a question about how to properly apply Tanning Products for the show. I am following the exact steps.

At the end I want to thank everyone who supported me and sent me their feedback on my progress transformation and commented on my pictures and videos.
I will for sure post pictures from the show for you to see with my competition results

God Bless

Maher

Just started my 13th weeks out. I must say things are progressing very well, getting leaner day by day, at the same time gaining muscle. very surprising I haven’t lost that much weight, started at 250lbs and so far I am just down to 242lbs.

I get a lot of emails regarding the diet I am currently on, so I will take this opportunity to post the diet that I am starting with. In the diet you will notice a mix of high protein, high good fat and almost no carbs.

I must admit last year I did start my diet with moderate carbs. This year I am cutting the carbs right out from the start. I will be starting my high carbs cheat meal this week every Saturday night as I usually do normally on the 3rd or the 4th week of the diet.

Any how to cut the long story short here is my diet plan:

MEAL #1
4 oz red meat + 3 [OMEGA 3] whole eggs + 3 egg whites + 1 cup spinach

MEAL #2
2 cans tuna and chopped onion + 2 Tbsp mayo + 1 cup green beans with lemon juice dressing OR 50g whey protein + 2 LEVEL Tbsp natural peanut/almond butter

MEAL #3
7oz chicken/turkey breast + 1 cup green beans or asparagus + 1 Tbsp Olive Oil and vinegar dressing

MEAL #4
           7oz Salmon, Trout OR Red Meat + green salad with 1 Tbsp of Olive Oil and vinegar dressing

MEAL #5 (POST WORKOUT)
SHAKE:  50g Whey protein + 2 LEVEL Tbsp natural peanut/almond butter

MEAL #6
7oz chicken/turkey breast + 1/3 CUP of almonds, cashews or walnuts (vary it) OR repeat Meal #1

*****MEAL ORDER IS UNIMPORTANT.  ALL MEALS ARE EQUAL AND INTERCHANGABLE EXCEPT MEAL #5 - ONLY HAVE AFTER TRAINING. USE SUGAR FREE PEANUT OR ALMOND BUTTER. MAYO NEEDS TO BE SUGAR FREE HELLMANS OLIVE OIL BRAND OR HOMEMADE. NO MORE THAN 2 SHAKES PER DAY. *******

***ONCE A WEEK, HAVE A CHEAT MEAL (instead of MEAL #7) – try to make it
                 the last meal of the day (start after 2 - 4 weeks on the diet)

*** You can use sugar-free soy sauce, mustard, and vinegar for condiments.
*** You can drink water, sugar-free drinks (diet soda), coffee, or tea with equal or  
                  splenda

I Will be posting my 13th weeks out pictures this coming Saturday.

Cheers

Maher

I can’t really believe how fast time passes by.  It was just like yesterday when I started preparing for my last show and now I m doing it all over again for the South-Central Championships Level 2 which will be on May the 24^th.
 
Yes. I am so excited to come in bigger and better for the world to see how much I improved my physique this year. No more cheating or slacking, just hard work and determination to take first and nothing else.
No matter how much pain I am going through from joint pain, muscle aches or anything else , it just don’t matter.
 
I have removed all my progress pictures from last year so I can start a new series of pictures that will show my progress as I move in my pre-contest diet dropping down from 250lbs unlike last year where I was 235lbs.

Anyhow that’s all I wanted to say, I will be starting my diet in 12 days and I will be posting the new starting pictures.

Wish me luck boys and girls

Regards,

Maher
 

Yes it’s been a while since I wrote anything here. Don’t think I quite Eh! that would never happen. you don’t abandon something you love. I have been training hard since i started my offseason 10 weeks ago. I am currently @ 256lbs and I still have 4 weeks to go. 

Between my day job and working as a personal trainer which I started doing a few months back I became extremely busy. I still manage to work out of course.  About how I am training, it’s a different approach now, something that I haven’t tried before Call it “Dorian-ish”.

It’s based on point of failure between 4 and 6 reps. what that means is you got to lift heavy enough to fail between 4 and 6. if you can’t do 4 reps reduce the weight and if you go beyond 6 you know that you need to increase the weight. You will always do 3 warm up sets where you start with 25% of your total max , then your 2nd warm you do about 50% of your total max and your last warm up set you do about 75% of your total max for every exercise. Now after the warm up sets. this is what I do.

The 1st exercise using your Max which you have to figure out of course you do 1 set to failure which means again you have to do more than 4 and less than 6 reps. otherwise the weight your lifting/pushing either too heavy or not quite heavy enough. Now for your 2nd exercise you would do 2 sets to failure and then 3 sets to failure for your 3rd set. Anything after that wither it’s an isolation or compound exercises you would go back to 3 x 10 or 2 x 15 depending on the exercise. 

My diet consists of 10 meals a day. 5 shakes and 5 food meals. of course with my busy schedule I will be lucky if I had 8 meals by the end of the day but I am always trying my best to eat enough.  I have been at the same weight for about 3 continues weeks now, I will still try to push myself to get to my goal which is 260 – 265lbs by the end of the year. 

My diet like usual will start 1^st of Feb 2008 to get ready for the Level 2 Competition in May 2008 and Level 3 a month later if I qualify.For Pictures I thought I will just start to post pictures when I start my diet. But I have been asked so my times how do I look now so what I will do I will try to put something new this week.   

Cheers for now

Maher   

Hmm! where should I start from. I decided a week ago after long thinking that it would be better for me to stop at Level 1 for now and not to proceed with the Sudbury level 2 competition for many reasons. The most important reason of all was that I wasn’t excited like I did for the first show plus I wasn’t mentally ready. So the plan now is to bulk up and train hard to add more size and thickness to my frame this year so I can add another 10 - 15 lbs of muscle which would put me in a better position for level 2 ( South-Central Championships ) and Level 3 (Ontario Championships ) next year 2008 

Even though I have won 3rd place and I indeed got qualified I felt I m lacking size and thickness compared to the other competitors that were with me on stage. I am very happy about my design and I don’t regret it at all. I Have heard this over and over where people tell me it was just another week of dieting man why did you stop where you could have competed Level 2? Ok it’s not really about the diet it’s about how you feel doing the show and if you’re not mentally ready and all excited its Over! So since I didn’t really want to put myself a situation where I do Sudbury and never make top 3 which will for sure put my confidence down. I thought it would be better for me to grow the beast in me and come and surprise every one next year with my physique. 

I have gained so far 30 lbs in less than two weeks after the first show, I was at 235 lbs last Sunday. I am on a lean mass gaining diet now which I started last Friday. Its 9 meals per day diet plan with two cheat meals on Saturday and Sunday only. For Training and until I start my offseason period I am doing all body parts training. 2 Workouts per muscle group 2 sets of 8-10 for each workout. 

I will be posting pictures after the gain later today 

Cheers  Maher 

Here we go again! Since I finished in 3rd place in the Men heavyweight class @ 205 lbs, my next stop is Sudbury where the Northern Ontario Championships - level 2 competition is being held. This time I want to finish in 1st place and to do that we planned to compete in the Light Heavyweight class instead of the heavyweight which again means that I need to be no more than 198 lbs. crazy eh! On the night of my last show - Saturday - and right after the show we went to Montana for a cheat meal, some Ribs and Chicken Wings, Yummy!. I was supposed to get back on my diet right on Sunday but that of course never happened, i just couldn’t not to take a break. So I had Sunday as an open day.

On Monday morning and with an empty stomach I was shocked to see my weight jumped to 223 lbs. on the same day I have started my 3 days protein 1 day protein - Fat diet making sure that I drink tons of water.. Tuesday morning I was 214 lbs after all the water that I flushed out, that made feel a lot better. Things are even getting more better since I found out that I am 210 lbs this morning. I feel I am back on track, focused, no cheats what so ever like I did the last week when I was preparing for Level 1, I have cheated 3 days in a row which made me retain water and to make things worse my feet were swallowing because of that and because of the hot weather since I dont have an A/C in my apartment . I was like that’s it it’s over for me. 

Even though I kept going and with the water drop I managed to get down to 205 lbs that day. That’s why I know for sure I can get down to 197 lbs and with maintaining the muscle mass I will be huge in the light heavy weight and I am sure I will be beating everyone and taking first place. Hopefully I would. I will post pictures next Sunday when I am 1 week out from the level 2 competition so you guys can see the condition i will be in for my next show. 

That’s it for now folks  Cheers 

Maher   

All I can say that placing 3rd out of 12 competitors in the heavy wieght class was very chanllanging. The guy who won the heavy wieght class “Mike” was 255 lbs, he is actually a national level bodybuilder who moved recently to canada and had to start from the start where i am starting from.

I weighed 205 lbs and ended up 3rd, a lot of people told me that i should have been placed 2nd but thats ok as I am very happy with the results because all i needed is to qualify and thats what exactly happend