Zenith’s BodyBlog

I got 3^rd in the State titles.

It was a great line up in my division. The guy who won also won the overall and then got 2^nd in the tall class of the Olympia. My mate who is from the same city as me got a close 2^nd and I beat the guy who won my division back when I last competed in 2007.

The show was well run and actually ran on time! It was a good venue with good lighting.

I have definitely improved since last year…

Things I improved on
Ø  Best ever condition

Ø  As strong as I have ever been in the off season

Ø  Improved legs and shoulders and triceps

Ø  Light spray of oil before I went on stage looked great

Ø  Preparation for the show was excellent. I had everything I needed including my meals packed and organised. I had checklist for all the stuff written down (this definitely saved me from getting stressed)

Ø  I followed through with my plan (carb loading, water, sodium etc.) . This I what I am most happy with because it shows I am mentally stronger. I did not make any drastic last minute changes and my plan needs a little tweaking but worked well.

Ø  My posing routine was a little rushed but I nailed it and got a great response from the audience.

Ø  I practiced my posing allot more than previous years

Ø  I got a good pump before hitting the stage

I bought my best ever condition to the stage but I still have much to improve.

Things I need to improve
Ø  More gradual diet. Start at 16 weeks instead of 12.

Ø  Don’t get fat in the off season (stay bellow 12%)

Ø  Don’t drop carbs completely

Ø  Keep protein at 2g per pound

Ø  Keep EFA’s in diet

Ø  Rushed posing routine – need to hold the poses for at least 3 seconds. Use slower music next time

Ø  Darker Tan maybe 2 spray tans then a thicker coat of dream tan applied under light before I go onstage

Ø  Apply tan a bit earlier

Ø  Work on transitions’ between poses

Ø  Need to keep chest up and abbs flexed

Ø  Need to bring up hamstrings and calves to match

Ø  Need to add more overall size

Ø  Need to improve condition esp. glutes and hammys

We went out for tea after the show and I went nuts on the food (eating pizza, chocolate, ice cream the whole lot) I ate a little heather during the week but still ate whatever I felt like. I ended up putting on 12kg in a week! (88 to 100kg) What a rebound. I put on 10kg last time I competed in 2007 so I was expecting a bit of a rebound but 12kg is insane!

I had a week off training after the show then got back into it. I am back in the gym smashing the heavy weights 3 days per week now (Mon, Wed and Friday) and eating healthy again. I am just focusing on the basic compound exercises and getting strong. I love lifting heavy in the off season!

My goal is to do some power lifting again and get up over a 700kg total this year in the dead lift, bench and squat

It is my goal to win the natural Olympia and I have plenty of time left to improve but first I need to win a state title. I am already re-focused, more determined and hungrier than ever to improve for the 2010 titles!
 

2 Weeks left! How time flys.

My prep is going great, I am the leanest ive ever been at about 5.5% @ 93Kg and their is still 2 weeks to dial it in.

My diet is much the same except I was cyciling my carb intake up until Wednesday where I had my last high carb day. From now on its just meat, egg whites and veg until I start my carb load on the Thursday. I should be able to hit 3 or 4% before I step on stage. There is just a bit more to loose around my glutes and lower back.

Cardio is the same except im doing intervals on the bike or walking stairs if I am on day shifts or have a day off.

My strength is much the same as it was in the off season. I squated with 140kg for 2 sets of 8 the other day and I can still deadlift 4 plates a side which is a good sign I am not loosing much muscle mass.

Suffer the pain of disipline for a few weeks of suffer the pian of regret for a life time

STAY STRONG!!!

P.S Next time I will be writting in this blog I will have won a state title and will be heading to the INBA Natural Olyimpia

I had my skin folds done yesterday 6.35% on a 9 site test at 97Kg. Ive only lost 3.4mm in 2 weeks so its time to step it up if I want to get to 3% and have shredded glutes on contest day

Diet;

Ive been having a high carb day every 4th day so im going to change that to every 7th day on leg day. On that day I will have 300g of steak with 200g of potato pre-workout then 2 scoops of whey, 2 cups of white rice with TBL of honey post-workout. All the meals after that will be as per normal.

Ive also been having a handfull of almonds with breaky so ill cut those out to reduce my calorie intake.  On non training days ill also cut my whole eggs out. I want to keep the esential fats up so ill have a fish oil cap with each one of my meals.

I will also add 1 TSP of glutamine with breaky and my last meal before bed to preserve muscle mass on this low carb diet

 Cardio;

For cardio ill walk the stairs at my workplace (10 stories) 3 times each night. Ill bump that up to 5 times now

If I am working at the other site I will walk around the car park 5 times in each shift for 30min while squeesing my glutes and Hammys hard.

If I am not working and have a day off ill walk or bike for 1 hour first thing when I wake after having a stong black coffee and then 1 hour at night before I go to bed

Ive got good size for a natural so if I can really nail my conditioning as well as posing and presentation this year the title is mine!

Suffer the pain of disipline for a few weeks or suffer the pain of regret for a life time

Stay Strong!

5 weeks to go! I can’t believe how fast its going!

My prep is going well. I have got my posing routine down packed and now just need to practice as much as possible. I have been recording it on video camera and then watching it back to see if I am making any mistakes or if the poses are the best for my physique to show my strengths. This has been a huge help and I recommend it to anyone who competes. Unless you have and experienced bodybuilder watching you just don’t know if your posing correctly.

I also need to work on my compulsories and quarter turns to get those perfect.

I was unable to get my skin folds done last week so I am unsure of how much body fat I have dropped since I have started cycling my carbs. I really notice my legs loose size and flatten out on the low days and I fill out more on the high days. Will get the skins done this Sunday and make any necessary changes from their.

My girl has been really supportive lately and has been helping prepare all my meals and get all my stuff ready for work. Work has been really full on this week with 5 X 12 hour night shifts Monday to Friday so she has been a huge help

I like to plan out every detail for the last few weeks including tanning, shaving, training and all my carb loading/water and sodium manipulation as well as anything

I need to do in the last week to look my best on stage

Ok here is the plan…

Diet and training is going well as you can see from my progress pics J

The diet has not affected me to much this year as far as getting forgetful and grumpy.. I think?

Long time no blog! Alot more has changed since my last blog. The gym I was training at has gone broke and shut down! I have since joined the sports center but miss the old gym, Its not as hardcore and cant even drop the dumbell on the floor after a set! Anyway on the up side this new gym has some great nautilis equipment including a great pullover machine and a pair of 50Kg dumbells to rep out with.

Also I fractured my hand in a fight while working security about a month ago. Basicly I kicked a guy out of the club for being to drunk. He then decided to hit my mate and fellow bouncer so he ate a punch from me. i knew somthing was wrong because it swelled up staight away. i had it in a cast for a week so I could only train legs then was back doing uper body the following week (lucky the fracture was not to bad and I heeled very quickly)

I started a new security job this week on a power station. Better pay and less trouble

I cant belive their is only 9 weeks! I had my skins done last week and I came out at 99kg and 10.5% bodyfat. i will post some photos of my progress soon. I want to be at 3% before the states so ive got some work to do!

This is my current meal Plan

Meal #1; 2 cup egg whites+ 1 egg, Handfull of almonds, multivitimin, C, E, glocosimine and fish oil

Meal #2; 250g of kangaroo with tomato, green beans

Meal #3 (1 hour before training) 250g of chicken or beef, 100g of potato

PRE WORKOUT; 1 scoop of ON Whey, 20g of maltodextrin

DURING TRAINING; 20-60g of maltodextrin, 1 scoop of poweraid, TSP of BCAA’s/Glutamine/Creatine

POST WORKOUT; 1 scoop of ON Whey, TSP of Glutamine

Meal #4 1/2 cup of white rice, 300g of tuna, veggies

Meal #5 250g of kangaroo, tomato, green vegg

Meal #6 2 cup of egg whites+1 egg or 300g of tuna

My current training split is

#1 Chest & Abbs

#2 Legs

#3 Shoulders/Abbs

#4 Back

#5 Arms

Stay strong and focused on your goals

Well a lot has changed since my last blog entry…

My girl and I recently bought a house and moved in a few weeks ago. I lost my job due to the financial crisis the day before we moved in which was a kick in the teeth. I am back working weekends and late nights doing security work. On the positive side it gives me plenty more time during the week to put more into my training, nutrition and posing practice.

My training is going well. I have stopped the power lifting phase of my training and have moved to a hypertrophy routine; a five day split with more volume and reps. I have really enjoyed doing the power lifting in the off season and beating the numbers on the board and competing against fellow gym members has given me something to strive towards in the off season. It is something I will do continuously.

My final total for the bench, squat and deadlitft was 600kg! (1320lbs) with a 210kg squat, 235kg deadlift and a 155kg bench, I am the 2^nd strongest in the gym

I have got the music cut for my posing routine and have it mostly done it just needs some refinement and work on the transitions between poses as well as making sure I hit all the poses correctly.

Results of last assessment on 5/6/09;

Weight down 3kg to104kg

Shoulders down 2cm

Chest down 6cm

Waist down 4cm

Hips down 2cm

Thigh same

Arm down 1 cm

Bodyfat 14.2%

So all my measurements have come down as well as my body-fat witch is to be expected. I want to be at 12% or bellow by 16 weeks out

Stay strong

James

The changes to my diet are going well. After the first week I can already see a difference, I fell a bit leaner and less bloated.

I have come up with a bit of a game plan for this years state titles. I am more focused and driven to do well than I have ever been so my preparation is starting nice and early this year. I have already ordered my posing trunks; black for the compulsories and gold for my routine as well as the dream tan brow/gold formula that I will use before going on stage. This is my plan;

20 Weeks

• Clean up diet (no junk food on the weekends) as this will not help my progress

• Try and maintain my weight at 108Kg while reducing body fat (reduce carbs/add cardio/up protein)

• Get to 12% Body fat by 16 weeks out at 108Kg

• Assessment every month to track progress

• Get sponsored? Write letters to local business

• Stay injury free! (warm up well esp legs and shoulders)

• Not get sick over winter get flu shot, stay warm, take vitamins

• Work hard on bringing up Hamstrings, Shoulders, arms and chest

• Get strong on the basic exercises; Squats/Deadlifts/Bench Press

Strength goals (to achieve by 12 weeks out)

• Bench press 4 plates for 1 rep (185Kg)

• Squat 5 plates for 1 rep (225Kg)

• Deadlift 5 and a half plates for 6 reps (245Kg)

• Do 3 sets of 15 chins with bodyweight

• Incline DB Press the 63Kg dumbbells for 6 (done:)

• Incline Bench 3 plates for 6 reps

• DB Row the 63Kg for 12 reps (done:)

• Incline Smith 3 plates for 6 reps

• DB Shoulder press the 53 Kg DBs for 6 reps

• T-Bar Row 140Kg for 8 reps

• Bent Bar Row 3 plates for 6 reps

16 weeks out

• be at 12% body fat

• Get music cut and start work on posing routine.

• Posing practice for 1 hour every Sunday and after training

• No cheat meals

• Order Prep H, Gaspari fat burner, natural diuretic, glutamine.

• Luchic, GAKIC?

• Sponsor?

12 weeks 15/10/08?

Things can get tough when your dieting. The low carbs can cause fatigue, forgetfulness, mood swings etc. I also tend to get a bit of tunnel vision when prepping for a show. While its good to stay focused and strong I have to remember that bodybuilding is not going to pay the bills. This what my priorities in life are (in order);

My Priorities

1. My relationships with my partner, family and friends

2. My job, paying the mortgage and bills

3. Bodybuilding

I will strive to find ballance in life while being the best bodybuilder I can

Contest Prep

• Goal is to be bellow 5% 2 weeks from the show. 3% on stage

• Start contest diet, 2g per pound protein, don’t drop bellow 100g of carbs. Cycle carbs if body fat is not dropping.

• Swap protein shakes for whole foods (egg whites and tuna) Only have a protein shake post workout 

• Training; 5 days per week 30-45sec rest between sets, incorporate FTS7 (7 sets of 10 reps with 30 seconds between sets)

• Daily and Weekly posing practice including routine

• Weekly skin folds and measurements

• 8L of water daily

• Weekly photos and Bodyblog

• Improve conditioning on last year

• Goal; striated glutes!

• Improve posing esp back double bicep pose and Posing routine

Ok had an assessment on Friday and I am not happy with the results…

Weight; Up 3kg

Chest; Down 1.5cm!?

Waist; Up 3.5cm

Hips; Up 4.5cm

Arms; Up 1cm

Calves; Up 1.5cm

Shoulders Up 1.5cm

Body fat up over 15%

On the bright side I am the most heavy I have ever been in the off season at 107Kg but my body fat is getting to high for me so its time to make a few changes to the diet.

Times are tough and we are trying to save money so I am cutting back on the meat and chicken and eating more tuna and kangaroo witch has a lower fat content anyway.

My current job is very sedentary so I don’t need all the carbohydrates I am consuming during the day. I will up my protein intake to match my current bodyweight and structure the carbs around training so hopefully by next assessment I will have maintained my weight while shedding body fat and adding muscle

The new meal plan is as follows

Meal #1 5am; 2 cups of egg whites, 1 whole egg, 1 cup of oats, pineapple or banana

multivitamin, glucosimine, vitamin C

Meal #2 8am; 2 scoops of ON Whey Protein, Handful of mixed nuts

Meal #3 10am; 250g of kangaroo mince with tomato, Veggies

Meal #4 1pm; 425g tin of tuna mixed with 1 TBL of flax oil, salt and pepper, Veg or Salad

Meal #5 3pm; 2 scoops of ON Whey Protein, Handful of mixed nuts, one piece of fruit

Meal #5; 5pm; 250g of kangaroo mince with tomato, 1 cup rice

Pre-Training; Strong coffee, 1 scoop of ON Whey, 50g of maltodextrose

During-Training; 50g of maltodextrose, TSP of creatine, TSP of Glutamine, TSP of poweraid

Meal #6 (after training) 1 scoop of ON Whey, 1-2 cups of rice or potato, 300g of grilled chicken or steak, veg of salad, multivitamin

Training is going well, the new program is good and I am getting back into lifting the heavy weights again.

My goals as of Monday are

• Constantly follow new meal plan
• Keep cheat meals to one per week
• Walk for 1 hour on Wednesday, Sat and Sunday

20 Weeks till comp

Stay Strong!