Skott46’s BodyBlog

I am training hard to reach my goals of having a thicker back and bigger legs.  I am 6′ 1" and 47 years old which presents some challenges in the gym.  I have learned over time that variety and angles are truly very useful when trying to add mass and reduce fat.  Diet rules the results, it’s just that simple. Supplements do aid in my recovery, but the diet is the key.  I like whole natural foods so I don’t depend on shakes too much.  I have also discovered stretching my muscles really helps the tone, shape and size.  Never liked stretching much before, but now…I would not have it any other way. I stick with the basics but I pepper in the changes.  I love performing Smith machine squats, leg presses and leg extentions on my leg days.  I add in walking lounges, and hack squats for Quad training.  Leg presses are varied but sometimes performing them with one leg.  I always squeeze the glutes on all leg exercises, trying to keep the "sexy" booty thang going on.  I will launch my own website in 2010.  It will address the specific needs of the 40 and 50 somethings athletes out there, but everyone will be welcomed.

I am now at 217lbs which is as heavy as I care to get in the offseason at my age.  I change the diet to meet my needs as I see the need.  Sometimes more red meat, sometimes more carbs.  I have one cheat meal per week and I keep refined sugars low and cardio reasonable.  (45 minutes fives per week)I constantly practice my mandatory poses as it can be considered a workout as well.  My legs and back are making progress slowly but steadily.

I am now down to 210 lbs and 8 percent body fat. Lowest I have been since being an adult.  I am proud of my transformation in the past 13 weeks of contest prep.  I now have to slow down the weight loss due to the Heavyweight basement weight is 198.  Not for me, so I no longer do 2 hours of cardio a day I do thirty minutes to maintain my weight.  I have learned so much about my body in this time and I will apply this knowledge to my next contest prep.  Can’t wait to compete and then eat some normal food.

Today, yesterday and Saturday I did two cardio sessions per day.  I watched I eat one more meal per day and rotated my carbs to support the extra cardio session.  Abs are coming nice and tight, energy levels are through the roof.  I am looking forward to this show and my return to the stage on July 18th in Culver City, California.  I also BBQ’d enough food to last me the week without cooking again.  My last meal of the day is now egg whites.  I don’t feel so bloated when I go to bed.  The show is one week prior to the USA’s which I will working as I did last year.  My conditioning should be dead on for the USA’s.

I trained legs and biceps this morning. I also implemented interval cardio training for thirty minutes. Wow! An hour after training my body was still running hot and continues to do even as I post this article. I have one more weight lifting session at noon. I have access to a gym where I work.  Contest prep is going great at this point and I look forward to competing.

I am currently weighing 220 lbs.  I have slowed the cardio down and picked up an extra weight lifting sessions, circuit traning, to help cut body fat and elevate my heart rate.  JUly 18th is right around the corner for me and I am excited about competing again.  I am looking forward to the competition that evening as well as the cheat meal after the show.

This morning I weighed in at 224 lbs. down from 244.5 lbs.  Cardio is working and diet is very tight.

This morning I weighed in at 224 lbs. down from 244.5 lbs.  Cardio is working and diet is very tight.

This morning I weighed in at 224 lbs. down from 244.5 lbs.  Cardio is working and diet is very tight.

This morning I weighed in at 224 lbs. down from 244.5 lbs.  Cardio is working and diet is very tight.