nquinn922’s BodyBlog

So its pretty close to December 1st which happens to be my ending date of my personal goal reaching the 200lb mark. Since this is my first attempt of bulking in about 8 years its a learning experience week to week. I reached 190lbs about 2 weeks ago and was hloding the weight until this week. I dropped 2% bodyfat and adjusted down to 187lbs. Although for some people this would be a good thing its only a set back for me. I still lean at this point so the bodyfat decrease will only handicap me. This is to be exepected of course as you increase your LBM your BMR rate of will increase naturally so if I consume the same amount of calories geared to a lower BMR I will lose weight. Below are the adjustments I am making to my diet. Fat is good, Protein is good at this point and probably in excess at that so I am focusing on a carbohydrate increase to match my increase in LBM and BMR.

Supplements- Animal Pak Multi, Omega 3,6,9, Nitic Fuel Twin Lab, No Xplode NT, ON 100% whey, BSN Syntha 6, BSN lean desert.

 Meal 1 - Protein Shake in milk, 1/2 cup Oatmeal, 1tsp PB, 1/4 cup raisins. P-60g, C-60g, F-10g.

Meal 2 - 4oz Chicken, Protein Shake in water, 4 slices of ezekiel bread, 1tsp PB. P-70g, C-60g, F-10g.

Meal 3 - 4oz Chicken, 6 egg whites, 2 whole eggs, 4 slices of ezekiel bread, 2 tsp almond butter, Protein shake in milk. P- 120g, C- 70g, F- 20g.

 Meal 4 - Protein shake in milk, 4 slices of ezekiel bread, 2 tsp almond butter. P- 70g, C-60g, F-20g.

Daily Total macros - Protein 320 grams, Carbs 250 grams, Fat 60 grams - Calories 2,800 approx.

I’m finally past all of the events, pictures, competitions etc in which I needed to maintain a low bodyfat conditioned physique. Time now to put on some mass. My body was so deprived due to the conditioning I was holding for the amount of time I was holding it for. This was apparent when I made some adjustments to my diet with a goal of hitting 200lbs by the end of November.  My starting weight was 168lbs and very lean. As of today October 30th just about 2 months later, I am 22lbs heavier at 190lbs. I am confident I will hit my 200lbs goal in the next 30 days for sure. I still have visible abs and that has been my fat check to make sure I am not just putting on fat. With that being said I figured I would post my diet regimen to share with the group as it is working very well for me. I try to increase my calories toward the end of the day to aid in the bulking and also to provide the glycogen I need for my early a.m training sessions. Protein consumption is my biggest priority. I try to get 300grams or more a day. I intentionally take in several different digestion timed proteins primarly in powder form youll see to allow my body to utilize the exessive amount of protein. Your body can only digest 30-40 grams at any particular time so by taking in blend proteins digesting at different times with a whey source I can get immediate as well as continue release of protein into my system constantly providing me a positive nitrogen balance. Sort of unconventional like my cutting diet but its working great. Like I said , I have already put on 22lbs in 2 months so science prevails over wise tail gym talk again.

Meal 1 - 20g Whey, 30g blend protein mixed in milk, 1/2 oatmeal with 1tbs almond butter. Total Macros for meal 1:Protein - 60g, Carbs -50g, Fat- 10g, Calories- 530

Meal 2 - 20g Whey, 30g blend protein mixed in water with 1/2 oatmeal within the shake.    Total Macros for meal 2: Protein- 50g, Carbs- 30, Fat- 2, Calories- 340

Meal 3 - 5 egg whites, 2 whole eggs, 4 slices of ezekiel bread, 2 tbs almond butter, 20g Whey, 30g blend protein mixed in milk. Macros: Protein 110g, Carbs 70g, Fat 30g, Calories - 1040

 Meal 4 - 4 egg whites, 20g Whey, 30g blend protein mixed in milk, 2 slices of ezekiel bread, 2 tbs almond butter. Macros Protein 70g, Carbs 40g, Fat 20g ,Calories 680.

I’m finally past all of the events, pictures, competitions etc in which I needed to maintain a low bodyfat conditioned physique. Time now to put on some mass. My body was so deprived due to the conditioning I was holding for the amount of time I was holding it for. This was apparent when I made some adjustments to my diet with a goal of hitting 200lbs by the end of November.  My starting weight was 168lbs and very lean. As of today October 30th just about 2 months later, I am 22lbs heavier at 190lbs. I am confident I will hit my 200lbs goal in the next 30 days for sure. I still have visible abs and that has been my fat check to make sure I am not just putting on fat. With that being said I figured I would post my diet regimen to share with the group as it is working very well for me. I try to increase my calories toward the end of the day to aid in the bulking and also to provide the glycogen I need for my early a.m training sessions. Protein consumption is my biggest priority. I try to get 300grams or more a day. I intentionally take in several different digestion timed proteins primarly in powder form youll see to allow my body to utilize the exessive amount of protein. Your body can only digest 30-40 grams at any particular time so by taking in blend proteins digesting at different times with a whey source I can get immediate as well as continue release of protein into my system constantly providing me a positive nitrogen balance. Sort of unconventional like my cutting diet but its working great. Like I said , I have already put on 22lbs in 2 months so science prevails over wise tail gym talk again.

Meal 1 - 20g Whey, 30g blend protein mixed in milk, 1/2 oatmeal with 1tbs almond butter. Total Macros for meal 1:Protein - 60g, Carbs -50g, Fat- 10g, Calories- 530

Meal 2 - 20g Whey, 30g blend protein mixed in water with 1/2 oatmeal within the shake.    Total Macros for meal 2: Protein- 50g, Carbs- 30, Fat- 2, Calories- 340

Meal 3 - 5 egg whites, 2 whole eggs, 4 slices of ezekiel bread, 2 tbs almond butter, 20g Whey, 30g blend protein mixed in milk. Macros: Protein 110g, Carbs 70g, Fat 30g, Calories - 1040

 Meal 4 - 4 egg whites, 20g Whey, 30g blend protein mixed in milk, 2 slices of ezekiel bread, 2 tbs almond butter. Macros Protein 70g, Carbs 40g, Fat 20g ,Calories 680.

Overwhelming dissapointment I am expeiencing due to me having to leave the venue and withdraw from the competition due to extreme dehydration. Below is evidently is not the best way to go about dropping water weight for a competition. It was Friday one day out and I am feelling great! I am cut, calipers are saying 5% and I am good to go. Per advise I concentrate now on dropping water. I go into the sauna for 30 minutes in the morning and this is the start of it all. I came out of the sauna feeling not so bad at all, thinking to my self, "that wasn’t as bad as I thought it would be". I stepped on the scale and realized that I had dropped 6 pounds. I thought to myself ,wow I must being holding a ton of water if this is the case and also realized that now I am only 6 pounds away from the lighter weight class which will make me much more competitive. So i take and extra 4 Hydrazide capsules ( 3x more than the suggested) and go back in the sauna that night as well as the morning of the show yesterday. I lost the 6 extra pounds but passed out and probably could have caused permanent damage by doing so. So needless to say the I took it to the very edge which is just me but certainly learned a hard lesson. I will never worry about dropping weight to get to a lower weight class and will never do the sauna again to drop water. All the hard work and didn’t get to display the routine and conditioning that I worked so hard for. The good thing is I reached my conditioning goal at least so at the end of the day looking back at the journey i still feel very fortunate that I changed my life and will continue to learn from my mistakes and come a lot bigger to the next show and probably ask for some more advise from the professionals.

Ok, one day to go. I started carb loading last night and continue today. I have cut my water intake to 16 oz today and plan on taking in no fluids prior to pre judging at 11 a.m. I spent 20 minutes in the sauna this morning and 40 minutes tonight, I dropped 4 lbs of water by doing so. I have cut my sodium as well so dry, dry ,dry is the goal. Got my routine down and all of that as well as a fully packed back full of post judging water and carbs.

Well getting ready for the show I have had to progessively increase my intensity of both diet and cardio to continue push through plateaus. My current diet and cardio regimen is as follows.

 (Cardio)

Monday - Thursday (50 minutes low intensity level 4 stair climber in the a.m and 30 minutes of high intesity level 8 in the p.m)

Friday - Saturday- No Cardio(Leg day and recovery)

Sunday (60 minutes low intensity level 4 stair climber in the a.m)

(Diet)

Monday - Thursday

7 a.m -Protein Shake mixed with water & 3 egg whites, 1 whole egg - 60g Protein,3g carbs,5g fat

10 a.m -4 oz Chicken Breast, 3 egg whites, 1 whole egg - 30g Protein, 2g carbs, 6g fat

1 p.m - Protein Shake mixed with water - 50g protein, 3 carbs, 1 fat

4 p.m - 4 oz Chicken Breast, 3 egg whites, 1 whole egg, 1 tsp peanut butter- 30g Protein, 2g carbs, 6g fat

7p.m - Protein Shake mixed with water, 3 egg whites, 1 whole egg - 60g protein,3 carbs, 5g fat

Total Daily - 230 g Protein, 14 g carbs, 23g fat

Friday - Saturday

Protein Shake mixed with milk, 1/2 cup oatmeal with splenda/cimmamon- 60g Protein, 60g Carbs, 5g fat

Medium baked Potatoe, 4oz Chicken Breast, 3 egg whites, 1 whole egg - 30g Protein, 50g Carbs, 5g fat

Medium Yam, Protein Shake mixed with milk - 60g protein, 50g carbs, 3g fat

3x Chocolate Rice Cakes - 21 carbs, 6g fat, 3g protein

Medium baked Potatoe, 4oz Chicken breast, Protein Shake mixed with milk - 60g protein, 60g carbs, 5g fat

Protein shake mixed with milk, oatmeal with splenda/cinnamon - 60g protein, 50g carbs, 3g fat

Total Daily- 270g protein, 290g carbs, 30g fat

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I am one week out now and making good progress. I still want to cut a little more through the next week before I start carb loading. I am trying to get to 4% bodyfat if possible. I have been carb depleting since last week so I am pretty excited to start carb loading on Friday.

I am 2 weeks out now and pretty happy with how the conditioning in coming along. I am doing everything exactly the same as last week and it seems that its working well at this point. This is the last week before I start carb depleting, water depleting and carb loading so I am going to try to push the cardio and diet to the limit. I have my suit now, have been practicing my mandatory poses and picked the music for my routine, so I have come along way since 5 weeks out.

4 weeks out now to my first competition. This has been a crazy experience. I added creatine and beta alanine last week due to some energy and strength loss. Unfortunetely, I ended up holding a bit of water but got a ton of energy back for my training. I am going to keep the creatine going until 2 weeks out. In the last week I made some changes to my cardio to speed the fat shed a little. I am now doing the stairmaster for 60 minutes twice a day for 4 days and the cross trainer 40 minutes twice a day for 1 day I am now 2 days without cardio to accomodate leg day and the day after for recup. It seems to be working I feel a lot tighter and starting to see more vascularity. Holding on to muscle seems to be a challenge at this point so if anyone has any advice on the subject feel free to share.