fltallpaul’s BodyBlog

Where to begin? I guess I will start from the beginning for a quick rundown and then detail the last few days. I decided to enter a bodybuilding show about a year ago. Since then I have been narrowing my focus each day until I reached this past Saturday, June 21st, 2008. 6 months ago I began my thread in the contest preparation section which has detailed the entire journey with pictures, diet, training and anything else that was relevant. Instead of typing a really long post in my thread I thought a better idea would be to post a blog about the last few days. There was so much going on and all the prep leading up to the few moments on stage. Here is a timeline of everything leading up to the show.

January, 2008 I start my prep with Layne Norton. I did an 8 week bulk program with Layne which ended Feb. 22nd. From then I began my cut down to my show date of June 21st. This was 18 weeks in which I would train, pose, tan, diet and prepare mentally for stepping on stage for the first time. Everything went very well. I took off work on the Thursday and Friday leading into the show as well as the following Monday. I knew I would have a lot of lose ends to tie up and need some down time after.

Thursday the 19th of June, two days before my show is when I started getting everything lined up. I went early in the morning to get my haircut. After that I stopped by the grocery store to stock up on the items I would need for the weekend. Layne had a very specific diet planned for show day so I needed to grab a few things. I went to the tanning bed for the last time before applying the Pro Tan to try and get rid of a few tan lines. Next up was a manicure and pedicure. I have never had one before so I convinced my good friend to go with me. This was a funny scene as he and I were the only ones in the shop…I am 6′3" and Mike is 6′5"….sitting in the chair getting our feet soaked and worked on. I got this done for a few reasons. First was because the clear nail polish would prevent discoloration from the pro tan, the other was just to relax and enjoy my day. Thursday evening in the gym was a very light circuit workout. I did a push pull routine non stop hitting every upper body part with about 8 sets. I also did some cardio as directed by Layne before heading home for Pro Tan.

On Thursday night I applied my first coat of Pro Tan. I stood in my laundry room and sprayed the pro tan into a car buff pad. I purchased these at the recommendation and it was a great idea. I was able to apply the tanner to my entire body within about 15 minutes and had my roomate help with my back. For good measure I did another coat about an hour after the first had dried. Thursday was in the bag and Friday was going to be a really busy day.

 Friday morning I slept in very well. My only tasks for the day were to prep food, got painted and go to the weigh in and register. I worked on my posing routine during the morning. I had my song edited the way I wanted it and just worked on some transitions. Early in the after noon I went over to my coach’s house and his wife put on another coat of Pro Tan. I still hadn’t put any on my face yet, I figured a coat or two on my face would suffice so I waited until the end for that. After putting a coat of pro tan on we went to the host hotel and got weighed in. I arrived at 6 and was the third person to register for the Novice Division. I weighed in at 201, although my class was not required to weigh in. After that I headed back to get another coat of Pro Tan on. By this time my parents had arrived so we all went to dinner together. I just sat with them and chatted while they ate. We all went to a movie together….my parents, my brother and I and watched the Incredible Hulk. It was a nice way to spend a few hours and kept my mind off of what was coming up. I got home around ten or so and had a few friends in town staying at the house. They went out for the night and I stayed in and prepared a few things. Got my back packed, all my food ready for travel. My protocol called for me to begin eating 8 hours before I hit the stage…that meant 2am. By the time all was said and done I fell asleep Friday night around midnight.

Saturday morning. Woke up at 2am to start eating. I ate some steak and a sweet potato and tried to fall back asleep. My friends came home from the bar about the time I dozed off….and I heard them rummaging through the fridge looking for food. This woke me up real quick and soon I was awake and making sure they didn’t eat anything I needed for the day. I ate again at 4am, this time a protein bar. At 6am I had more steak and sweet potato. After this meal I headed over to my coached house. He gets up really early and wanted to check my color again. We put another coat on before leaving for the athletes meeting. The highschool which hosts this event is really nice, the auditorium is huge. We all got in and settled before the head judge went over the morning show with us. He was very stern and had very specific instructions to follow. By the time he was done talking it was time for me to eat my footlong sub. I was also drinking water with each meal and getting some strange looks. I wore black sweats and long sleeves so I didn’t get any pro tan on anything I touched, the promoter made sure we took good care of the highschool we were using.

A little before ten people started piling in to watch pre judging. We were given a sheet which showed the order the classes would go in. Everything started with Figure and then Men’s Maters. I was the 16th class to go so I had a while to relax before going back stage. I made friends with a few of the other Novice bodybuilders and we all sat around and talked about bodybuilding. We were all still hidden so no one knew what was going to happen at this point. After about 30 minutes we got the call for all men to head back stage. Some guys jumped right into the weights but I calculated we still had a while…with Men’s Masters still going and teens to go I knew we had another 30 minutes or so. I stood back and ate a few rice cakes with PB and Jelly while everyone pumped up. I noticed one guy who had some great size and shape in my class but that was about the only one who had me worried. I still thought I would not have trouble with him being my conditioning was spot on. When I thought we had about 20 minutes to go I started a rotation of exercises. I started with 20 incline pushups really slow, then did 20 lateral raises with DB’s. I then grabbed the camber bar and did some slow bent over rows, then stood up and did standing barbell curls with it. After one rotation I was starting to feel pretty good. I took my top and pants off and started to feel some sweat. I did two more rotations and had a nice pump so I checked where we were…the teens were going out so we had a few more minutes. I went over to the spray guys and had them put a bit of pam on…they really helped get everything nice and even. The call came out for Novice men, we lined up in number order….all 8 of us, and waited. I ate a Reese’s Peanut  Butter cup as we waited and dropped down for a set of pushups, I probably did about 40 before they called us out and off we all went. I had 15 friends and family in the crowd which I was expecting to see but the stage lights were blinding. I could hear some shouting and my number being called but soon my focus was on the Head Judge. My coach was there in the front row making sure my posing was spot on. As we went through each pose I felt right at home, I had done this so many times that it felt like practice…although much more intense. I was focused on really keeping my legs squeezed at all times. After one round of mandatories and free posing I was sweating. The judge had me switch places with another competitor and we went another round. I was really sweating now but able to hold my poses with no problem. My legs felt a slight shake but I was able to steady them when I felt I needed to. I did not get to stand directly next to the one person who I felt would give me competition, and I didn’t know if that meant anything. As we headed off the stage I could hear my friends and family again….the hard part was over, and I wanted to see the pics of how I looked.

After walking back stage, getting dressed and grabbing my things I was approached by a guy from another group. He told me, "you looked like the clear winner". I told him thanks but I didn’t want to get my hopes up as the other kid looked really good too. He understood but said it wasn’t close. I told him thanks but didn’t really get too excited. Too many times I have heard guys saying they should have won, and I didn’t want to be one of those guys. Honestly the kid who I felt was close to me, really was in great shape and had tons of upper body vascularity. Seeing him pump up back stage was enough for me to know he was a challenger for sure. A few of the other Novice guys also told me I was going to win as did my friends and family. I explained to them that judging is not easy and that anything can happen.

After pre judging I went with all my friends and family to TooJay’s. I got a modest meal with a Tuna Melt and fruit. I did not want to eat too much before the night show. No points were awarded at the night show but the posing routine and award ceremony were still very important. I was exhausted after this and we all went to my good friends house who lived around the corner. I looked over a bunch of pictures before falling asleep for a few hours. I woke up around 4:30 and had to be back at 5. I stopped by Publix on the way and grabbed another foot long sub. I ate the sub on the drive back and as I arrived there were already people there for the night show. I got into the auditorium as the meeting was beginning. I sat in the crowd with my friend and family for about 30 minutes until being called back stage. When I got back stage I had a lot of guys telling me they looked at pics and I was the clear winner. It sounded nice but it was not the judges telling me so I just went about my business as before. I had my rice cakes with PB and Jelly and began my circuit to get pumped. When we were called to be lined up a huge calm came over me. I knew the hard work was done. The crowd outside was much larger than earlier and this time I would be on stage alone. I heard them call my name and give my bio information. The MC gave a few special thank you’s to my friends and family and then he called my name. As I walked out there was a large roar, the night crowd was much different than the morning…this was a crowd that was interacting. I could hear complete strangers calling my number and all my friends going nuts…this time they were front and center. I started my posing routine and really enjoyed every second…I went a little too fast and should have held my poses a bit longer but I was able to just throw in a few extra poses and make it all flow together. Before I new it the song was over and I was waving to the crowd. Once all 8 of us had done our routine the top three were called back on stage. As all three of us stood out there my heart began to race. I was quite confident but there was still that thought that any name could be said. Third was announced and now it was only the kid who I knew was close and I. They announced second and it was not my name and a huge sigh of relief flew over me….the crowd went nuts again and I shook both guys hands. We posed for pictures and were off back stage. I had done it…a year’s time in preparing for ten minutes on stage but it was all worth it. I left nothing on the table and even if I had been beat I would have known it was my best. I went out and my friends and family and I all left, I wanted to watch some of the night show but with so many thier to cheer me on we just had to leave to celebrate. The trophy felt so good in my hands that I didn’t want to put it down…the grin on my face was from ear to ear and it would not stop, I got a lot of congrats from everyone who I passed. My coach was really proud and I called Layne as soon as I got to Outback. This was the first time I had ever spoken to him directly and it felt good to call him and tell him I won. This won’t be the last time Layne and I work together…I plan on winning many more shows with him behind me.

Dinner at Outback was epic. I walked in after talking to Layne and everyone was at the bar while we waited for a table. I got a giant Foster’s and had a loaf of thier bread right away. We got seated and I ordered Cheese Fries and a Blossom. I had help eating them but got plenty. For dinner I had the filet with green beans and a sweet potato…although the sweet potato was covered with sugar and butter. I also ate some wings my friend had got and a salad before the appetizers…all in all it was amazing and my stomach did ache, although that may have been from the 4 sweet teas I drank. I said good bye to my parents and went home with my friends. I got showered, for the first time since Thursday, and ready to hit the town. A bunch of pro tan came off in the shower but I still had a crazy color to me, oh well I was going out anyway.

We got out about 11 and hit our first spot, a little lounge bar called Stardust. My friend who attened the morning show was bartending and I ordered a shot of coffee patrone right off the bat, followed by a crown and ginger ale. This is pretty much how the evening went for the next three hours. We went bar hopping and had a great time, ran into some friends here and there and I actually was able to hold my own drinking, probably due to the insane amount of food I ate. When the bars closed we headed to IHOP where some realy damage was done. I ordered the Country Omlette and smothered it with Sour Cream. I also made a bet with the waitress that I could finish three plates of pancakes. I got strawberry, blueberry and my new favorite…carrot cake. I finished all three plates and the omlette and won my bet..which was for another plate of pancakes…this time chocolate chip…but I thought better of it and just went home.

 When all was said and done my day of eating looked like this.

2am Steak and Sweet Potato

4am Protein Bar

6am Steak and Sweet Potato

8am Foot long Sub

9:30am Rice cakes with PB and Jelly, Reese’e PB cup

noon Tuna Melt

2pm Protein Bar

4:30 Foot Long Sub

6pm 2 Rice cakes with PB and Jelly and a Reese’s PB Cup

8:30pm Cheese Fries, Awesome Blossom, Filet, Sweet Potato, Green Beans, Chicken Wings, 4 sweet teas and a large Foster’s.

Various alchoholic drinks

2:30am Country Omlette and 3 plates of IHOP pancakes.

That was not the end of my crazy eating as I also went to Cheesecake factory the next day, and Disney World all day Monday and drank around with world at Epcot before eating dinner at Uno’s for Pizza and dessert.

 What a great weekend, I was lucky enough to have so many friends and family support me and celebrate with me. It was nice to be social again with my friends and drink as well. Having so much self discipline is great but I also like to enjoy life and life for me is pretty good!

Paul.

I will be competing in my first bodybuilding show on June 21st, 2008. The show is the NPC Mid Florida Classic. This show is run by Deke Warner in Orlando. In the past I have attended and one year I met Jay Cutler there. See my pics on my bodyspace for a photo of him and me. I also plan on doing an OCB show in August at the Disney Wide World of Sports. I will be entering the Novice division of the NPC show. I am a lifetime Natural so I plan on sticking with the natural organizations as much as possible.

I have been lifting now on and off for 15 years or so. I have been very serious for the last 18 months. There have been stretches in the past where I was religious with the gym and times when I only went once a week, usually due to frustration. Since I have decided to do a show I have had no problems with motivation.

I read a lot of information regarding what it takes to do a show. Most of the literature I read was from Layne Norton. I also followed closely along with Tommy Jeffers on his journey. Listening to Tommy and seeing how happy he was the he chose Layne convinced me to do the same. Layne is now my coach and with him in my corner my confidence is even higher than before.

The last six months I did a cut and it went extremely well. I followed Layne’s pre contest guidelines loosely and lost close to 20lbs. During that time I was also contacted by bb.com and chosen for an ad campaign. I now have an ad in Muscle and Fitness Magazine for bb.com….crazy to see myself on the pages of the same magazines as my bodybuilding heroes have been in for years. The issues start coming out this month so we shall see how the response is.

My show is 30 weeks away so I plan on doing a 6 week bulk and a 24 week diet. My stats are currently

height 6′3″

weight 226

neck 17

chest 46

forearm 13

bicep 17

waist 35

leg 26

calf 15 3/4

shoulders around 55

[IMG]http://i81.photobucket.com/albums/j238/fltallpaul/SideChest.jpg[/IMG]

[IMG]http://i81.photobucket.com/albums/j238/fltallpaul/shoulders.jpg[/IMG]

[IMG]http://i81.photobucket.com/albums/j238/fltallpaul/599992orig.jpg[/IMG]

I purchased a food scale last night and also did my first Power workout. I will be following this basic workout strategy for the next six weeks. I won’t get to specific but it is the same principle that Tommy used.

Mon-upper body power

Tues-Lower body power

Wed-Off

Thursday-Upper body Hypertrophy

Friday-Upper body hypertrophy

Saturday-lower body hypertrophy

Sun-rest/abs

I will be doing cardio about 4 times a week with two HIIT sessions per week.

Supplements are

Creatine from Cell Tech

sesamin

BCAA from Xtend

whey protein

glucosamine

beta alanine

Macros will be per day

Protein 250grams

Carbs 250-300 grams depending on activity lifting days or not

Fat 50-55 depending on lifting days or not

I think that covers it. I will be updating this spot with pics, notes, changes and anything that pertains to my contest prep.

I have really enjoyed seeing everyone’s threads in these forums over the last few months and I would just like to contribute back. Perhaps my thread will help someone else who is considering doing a show as well. Thanks and wish me luck…..

Paul.

I have had my mind set to do a show in 2008 for a while now. The close I get to my ideal contest shape the more I realize I still have so much to do. I have read everything I can find in regards to contest prep and it really helps. I have even attended a show to see what the pre judging is all about and now I am really focused. Most everyone I know is on board and knows I am on a diet. A few of them even look at me funny when I reach for a french fry from thier plate…which I love. So I feel I am ready for the next step in my approach. For me that is finding a coach.

 I have been following Layne Norton since I first got on bb.com. He has not done any shows or dieted at all during my time on the site but he has had several pupils that have. Tommy Jeffers became my point of interest since he and I have similiar backgrounds, baseball and bodybuilding. His transformation was amazing and was documented on Layne’s video series. So I decided to speak to Tommy about getting a coach. Tommy replied to me personally and was very helpful. From there I decided to contact Layne myself.

 I sent Layne an email and told him a bit about where I was and where I wanted to go. I expected to hear from him in less than a week. Well I heard from him in less than an hour. We went back and forth on emails for several days and I have decided to hire him as my coach after the New Year. I am going to plan out my bodybuilding season and traing and diet accordingly. I am looking forward to working with someone who has inspired me these last few months.

 I have never needed motivation to go to the gym, and that will never change. I have had trouble in the past keeping my motivation to diet due to lack of progress. The articles and research Layne has done allowed me to get past that plateau and now I am ready to become more than just a bodybuilder in the gym….I can’t wait to step on stage…

So I have been fine tuning my diet, supplements and training for the last year or so. I know what is going into my body on a daily basis and have even been able to adjust my intakes on a daily basis to get desired results. As an example, on days when I know I am going to be putting a lot of effort in the gym or when I want a good pump I can adjust my macros for the day and time it pretty well so I get just what I want. I can also tell on a daily basis what I weigh….the mirror has also become much more of a guide. I have been able to notice slight changes in my day to day appearance that tell me where my conditioning level is at. New veins tell me when I am getting to a new level of leanness while also keeping muscle…

 Sunday I had a cheat day which I was feeling pretty bad about. Before Sunday I was 224 and had clear obliques, leg veins and inner bicep veins. I only mention this because these are the most recent signs that my cardio and diet are working. Well Sunday I was sure that I had blown up all of those gains. I ate pasta, bread, sugar and several other foods that I just don’t eat anymore. I still made sure I ate every 3 hours and that I got my minimum macros so it wasn’t a complete wasted day. I fully expected to look in the mirror in monday and be smooth.

 I also recently started taking VasoCharge and Xtend. Both of these products are Scivation and recommended by the natural bodybuilders that I follow the most. Those being Layne Norton and Tommy Jeffers…both now pros. So with four days of supplementing those two items and a full cheat day behind me I went to the gym for a heavy day of back, traps and bi’s. My training partner had to miss the workout so I put off doing heavy Chest until I can get a good spot from him.

 I did my workout which felt great. I had tons of strength and looked very full in the mirror. I had a t shirt on but I could tell I was looking bigger than usual on this day. After moving through all of my workout I wanted to see my weight. I stripped down in the locker room and was amazed at what I saw….I was vascular all over, obliques still visible, muscle bellies looked very full….seperation in my quads and I actually felt like I was looking at a bodybuilder. Someone walked in while I was doing my posing and I felt bad. Sometimes when I am posing I think about how I used to look at guys who posed in the locker room and think they were conceited asses. Well I intend to be on stage in the coming months and I no longer feel guilty about posing in the locker room. On this night I did feel a bit strange only because I felt like I looked really good.

 I was still sure I had gained a few lbs only because I had eaten like a horse the day before. The only cardio I did was walk for one hour on Sunday night to get rid of my bloat. So I went over and stepped on the scale. I placed the weight at 227 hoping it would prove to be too much….well it was way too much. Once I started tapping it over I didn’t stop until it was 224.

 I am not sure if this means my metabolism is becoming fast enough to handle extra calories, or if this is just what some refer to as a refeed day. Either way I am extatic that I looked bigger, had more seperation and more vascularity and still weighed the same. I think i will be a few lbs lighter by the end of the week now that I am back on my strick eating plan. I guess I will see just how in tune I am with my diet.

 Paul.

Today I got in the mail a nice box from bodybuilding.com. I went to the store to try and find what I wanted last week and they were sold out of one item and didn’t carry the other. Instead of waiting and paying more I just went on bb.com and got it done. Usually I like instant gratification….get it when i want it but since I live in Florida there is a shipping center near me…I got my order in two days. Nice!

 So what did I order. Well first and foremost I got two products from Scivation which I am really amped about. After reading so many positive articles, comments and reading the background behind these two products I am fairly certain I will see results. There is a deal on bb.com right now for a combo of VasoCharge and Xtend for 59.99. They are both $40 products alone so that saved me a few bucks anyway. I also bought a box of Pure Protein bars to keep at my desk at work. Some days I don’t have time to step away to the kitchen for my pre cooked meals and this solves that problem.

 The only supplement that I have taken and truly seen a differnce from is Creatine. I was given a bottle of Phosphagen HP in college when I was lifting daily and not eating right at all. Well within a week of taking this before and after workouts I had added ten pounds and was lifting a lot more weight. I had to ask my strength coach what it was….this was like 95 or so and I had no idea what i was taking…..well looking back i think all the pre and post workout carbs I was getting along with the creatine blew me up. My pumps were sick, my workouts became far better. Other than that I have taken a few things here and there with no real results. I take a creatine product a few times a year and still get a noticable change from it.

 The last few months I have really dialed in a good diet, good habits and I think I can take advantage of Xtends traits. If there is a change in me in the next few months I will know it is directly related….I already had some Xtend today and can’t wait to workout with Vasocharge while sipping on Xtend….Big Pump here I come.

I read recently in an article that the best workout is the one your not doing. This got me thinking about when the last time I completely overhauled my workout. Well it has been a while. Granted I never have the same workout twice but I do stick with 8-10 reps and the same basic exercises. I have decided for the next few weeks to get on a completely new routine. I am going to use a 5×5 program and go really heavy. For example. Last night on squats instead of doing 5 or 6 sets of 10 to 12 reps I went with a 5×5 for a lot of weight…for me anyway. I was on the smith machine, which i use the stoppers so I know how far down to go. I had 3 45’s and a 25 on each side and did all five sets. The last set was tough but not too bad, so next week I will be doing another 10lbs on each side. I continued this for the entire leg workout. Although I was not very tired at the end compared to what I usually do…I can feel it today that I did something different.

 Changing workouts is always strange for me since it takes me so long to find something I really enjoy….opening my mind up to something completely different feels good though so I will see how it goes.

Well last night was leg night and I was pretty excited. Lately my partner and I have been adding weight and sets to every workout. No longer do I get sick as quick and i am starting to see veins in my legs so that keeps me even more motivated. We usually start with Smith Machine squats. For me it is about going to parallel and with the Smith i use the stoppers and go down and touch every time. Last week we ended the workout with three plates on each side and did 15 reps. This week I really wanted to try four plates per side.

 We got warmed up with 15 of one plate, ten of two plates and 6 of three plates. I was nervous to try four and really hoping to get one or two. My spot was in place and so were the stoppers on the Smith. My first attempt i went all the way down, touched and pressed up and got it without too much trouble. I was able to do 4 reps in all and was very pleased. I did two more sets….got 4 and then 3 before finishing with 3 plates for 13 reps. My Gyms Smith Machine is 15lbs unloaded so 375×4 is what I actually did. Doesn’t sound to crazy but coming from where I was it really mad me very happy. Not to mention I also set PR’s in the Hack Squat and Leg press. So I know my legs are getting stronger. Negelcting them for years has left them lagging but it has also given me the motivation and ability to see them grow on a weekly basis.

Well I guess the time has come to get on here and really let loose. I have been on bodybuilding.com for a few months now and I really enjoy reading all of the articles and seeing all the real world people. Buying a magazine in the store is really more for the wow factor. Bodyspace is more about real individuals doing the day to day life of bodybuilding.

 I plan on doing a competition so I have become much more regimented in my day to day activities. The change is visible. So many people go to the gym everyday but make no changes. I myself have done this for years and years. Bodybuilding.com has really helped me take the next step in bodybuilding by helping me organize my diet, cardio, supplements and workouts.

 So I start this blog in the midst of a diet where I am cutting fat while retaining muscle to the best of my ability. I have set a few personal records recently and am also lighter than I have been in several years so all is well. I do realize I have been carrying around unneccesary baggage and that is what I am losing….there will come a day, probably soon, when I must start counting all my macros…protein, carbs and fat…for my progress to keep on moving. For now though I must say all is well. I eat 6-7 times a day depending on when i get up and when i go to sleep. I train every body part once every 6 days. So let’s get started with the blog…

Paul Revelia.

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