rp29nct’s BodyBlog

It’s getting closer to contest, and I still have to drop 2-3% bodyfat. It’s coming off about 1% each week, so I should be below 10% by contest, but am worried about how my abs will appear by contest. I’ve started doing 15 minutes of fasted cardio in the mornings right after I wake up. This is comprised of jogging for about 15 minutes around my condo complex. To compensate for the high impact, I’m thinking about riding my bike around, as well. In addition to cardio, my diet has been tweaked, so that I am eating a small sweet potato (or 3/4 cup of brown rice/oatmeal) and 3/4 cup of veggies with my two large meals of the day, and I’ve started doing dedicated ab exercises. Considering I’ve never really had to work my abs, as the muscles are already well developed and strong, this is an interesting change for me.

Hopefully, everyone who reads this blog had a Happy Easter, and I wish you very much the same. It was sorely tempting over the weekend to see all the goodies around and know that I had to be strict to my diet. I managed to eat very lean, although I kept getting asked why I wasn’t have this or that. At the least, maybe now a few more of my friends will come see me compete, as they’re curious about the whole show!

Still energized and excited about the show, and seeing more and more in myself the look of a natural bodybuilder!!

Fortunately, I’ve been more focused and consistent with my diet and training than is reflected by the number of posts I’ve made to this blog! Last week was firm and set, and I managed to follow the pre-contest diet, with only 3 exceptions that I compensated for in my calorie totals! Training was heavy and hard on Mon, Tues, Thurs, and Fri. Some of the Youth that I work with at my church joined me on Monday, and enjoyed the exercise, although they were both plenty sore a few days after.

I have yet to weight myself and take new measurements, but will do so tomorrow morning on an empty stomach. The latest development is that I’m doing fasted cardio in the mornings for 20 minutes. This consists of mainly jump rope, and it’s a lot harder than I thought it would be. Body is still trimming up, and I’ve got some bodyfat to go before my abs pop out. The good sign is that my obliques are carving in and the fat is receding inward and downward from my chest.

The weekend was quite busy for me, and although I didn’t update this blog, I managed to stick to my pre-contest diet and exercise program. Friday night I was joined in the gym by a friend who encouraged me greatly. Although my strength levels have somewhat plateaued, due to the lower calorie diet, I lifted harder with him there. We performed the Back & Biceps split with the following exercises:
Deadlift, 3 sets, 135 lbs x 8-12 reps
Lat Pulldown, 3 sets, 210 lbs x 8-12 reps
Dumbell Shrug, 3 sets, 55.5 lbs x t 8-12 reps
Dumbell Curls, 3 sets, 45 lbs x 8-12 reps
Preacher Curls, 3 sets, 60 lbs x 8-12 reps

On Saturday, I managed to destroy my legs in another grueling gym session! The split includes Shoulders with the following exercises:
Leg Extension, 3 sets, 220 lbs x 8-12 reps
Leg Curl, 3 sets, 110 lbs x 8-12 reps
Deep Squat, 3 sets, 175 lbs x 8-12 reps
Calf Raise, 3 sets, 210 lbs x 8-12 reps
Crucifix Raise, 3 sets, 25.5 lbs x 8-12 reps
Ballbuster, 3 sets, 30 lbs x 8-12 reps

My back and lats are already well developed, so I’m seeing the most improvement in my shoulders and legs. The hands-on-hips most muscular is quickly becoming a favorite of mine because it shows off the size and separation in my shoulders. Both workouts were distinctly tough, but I was energized afterwards.

Yesterday, was a non-workout day (the second one I’ve had to face), and my body was not as hungry as on the previous one. It was still a temptation to eat some popcorn or almonds or even chips at church, last night, but I stayed true to the diet. Since starting the lower calorie diet last Tuesday, I officially have dropped 1% bodyfat, mostly in my lower abs which is where I tend to store the fat. I’m right on track to drop 5% by the contest on April 12th, as I have 4% more to go! I was extremely happy with this result, and the fact that my bodyweight is maintaining at 185 lbs. If I can drop the fat and maintain the muscle, I’ll be very pleased.

My nutrition plan is set on workout and non-workout days with the following structure:

Workout (2,700 - 2,800 calories)
Meal 1 - 1 cup frosted shredded mini-wheats, 2 cups skim milk, 1 scoop Whey protein
Meal 2 - 4 oz low-fat Cottage Cheese, 7 almonds, 1 small apple
Meal 3 - 6 oz Chicken Breast, 1 cup broccoli, 1 large sweet potato
Meal 4 - 4 oz low-fat Cottage Cheese, 7 almonds, 1 small apple
Meal 5 - 1 cup skim milk, 1 scoop Whey protein, 5g Creatine (pre-workout)
Meal 6 - 1 cup skim milk, 1 scoop Whey protein, 5g Creatine, 5g L-Glutamine (post-workout)
Meal 7 - 6 oz Chicken Breast, 1 cup broccoli, 1 large sweet potato
Meal 8 - 4 oz low-fat Cottage Cheese, 2 flax oil tablets

Non-Workout (2,000 calories)
Meal 1 - 1 cup frosted shredded mini-wheats, 2 cups skim milk, 1 scoop Whey protein
Meal 2 - 4 oz low-fat Cottage Cheese, 7 almonds, 1 small apple
Meal 3 - 6 oz Chicken Breast, 1 cup broccoli, 1 large sweet potato
Meal 4 - 4 oz low-fat Cottage Cheese, 7 almonds, 1 small apple
Meal 5 - 6 oz Chicken Breast, 1 cup broccoli, 1 large sweet potato
Meal 6 - 4 oz low-fat Cottage Cheese, 2 flax oil tablets

So, the only real difference between the two days are the shakes around my workout. In order to boost more fat burning, I plan to start doing jump rope each morning for 15-20 minutes. If my bodyfat equalizes before the contest, then I’ll have to re-evaluate my diet.

I’ve been practicing posing and have gotten some great pointers from my trainer to make everything look smooth and fluid. At least make it look natural, as if I’ve been doing it for at least 5 years! The closer the date gets, the more excited I’m becoming! Tonight is Chest & Triceps, and again I’m having some friends join me in the lifts. Since my strength is plateauing, it’s good to have spotters who can help me push out each rep.

Drat, I missed posting, yesterday. Work has been considerably busier since I started my new assignment, but eventually I’ll manage a better life/work balance.

On Wednesday night, I worked Chest and Triceps, and succeeded in performing every exercise that I had listed, despite being interrupted by having to leave my house twice in the evening! I managed to get back to my house to eat as well as continue with the exercises until I was completely finished. I went to bed with a great deal of satisfaction, and am especially sore in my chest and arms, today. With the new diet, I know I won’t be gaining any more muscle, but the muscle I have will be ripped and ready to be shown!

The good news is that I was able to eat clean on my entire diet, yesterday, except for the 6:00pm meal, as I was still at work. I had to make due with a chicken sandwich and some vegetables. Since yesterday was a non-workout day, my calories were reduced by ~700 from my workout day, and I was feeling it! I know it’ll take my body a week or so to adjust to the reduction, but it’s still noticeable when I got a headache last night. As soon as I ate this morning, the headache went away.

Tonight I’m doing Back and Biceps, and will be joined by some of my friends. Although my strength is wavering due to the reduction in calories, I still plan to give it all I’ve got! Over the weekend, I will incorporate jump rope into my training to further burn off the offending fat.

Worked Legs and Shoulders last night, and really strove to push my legs harder than ever. Performed a deeper squat than usually and the difference is noticeable, both in appearance and feeling. For the longest time, I’ve been only half trying with squats, probably due to fear since I injured my back many years ago performing squats (improperly).

This time, I took a slightly wider than shoulder stance and squatted until my thighs were below parallel to the floor. IT WAS A CHALLENGE to say the least! I ensured that my knees did not extend past my toes, so the form was good. Although I had to lower the weight some, I feel that this will greatly improve the shape, size, and overall appearance of my legs. Shoulders were easy enough to do, and I’m starting to get that nice sweep in my delts as they separate from the upper arms.

For diet, I stuck to my nutrition plan almost completely, only missing the before bed meal of 4oz of cottage cheese and some flax oil. I find myself getting hungry between meals, but have avoided cheating.

This morning, I didn’t grab the Whey protein and milk shake that I’d made as part of breakfast. As a result, I will have to make up for those calories later.

Tonight will be Chest and Triceps, and I’m still energized from last night! It’ll be a slight struggle tonight as I have some conflicting appointments. I really wish I could just bodybuild full time!

As of today, I am 39 days away from my first competition. My mindset is equally confident and nervous as I take inventory of myself and the progress I’ve achieved so far.

Working with my trainer has been a real positive and motivating experience. He’s answered a lot of questions and set me on the right path. He also corrects me where I’m off in a reinforcing and encouraging manner! In January, I succeeded in hitting 190 lbs after a 5 month bulk from 172 lbs. Now, as I’m trimming away bodyfat, I’ve managed to maintain my weight at 187 lbs while losing 1.5% bf. There’s more to go to get my abs in shape for contest, and I have a goal to drop 5% more in the next month.

After all the hard work, I want so much to succeed at this goal and make a good showing at the contest! Regardless of how I fare, I know I’ll have brought the best body that I could in the time I’ve been working.

My contest diet is very lean, and I’ll be adding cardio into my training for the first time in several years. For years, my metabolism has fought me building muscle, so now it’s time to let it melt the fat away, as I strive to keep the hard earned lean mass.

Tonight is a workout, so I’ll be keeping a running log of nutrition and workouts up until my contest.

WORKOUT DAY: Calorie goal - 2,726 (3 meals down, today!)
WORKOUT SPLIT: Legs & Shoulders

You ever get that sense of satisfaction that comes from having to look OVER your pecs in order to see the dial on the scale you’re standing on? Well, on Sunday, Feb. 25th, one week after my birthday, I got a double shock! Not just the size of my chest had increased, but I am now standing tall at 182 lbs.

"182 lbs!? What’s that!? I benchpress more than that!" Ok, ok, it may not seem like a lot for someone else, but when I started weight training in college, I was 6′3-1/2" tall and weighed 138 lbs fully clothed. To be so much closer to my goal of 200 lbs, and to have gained that mass as lean tissue is something I consider a great accomplishment.

The most noticeable changes have been in my strength, which has skyrocketed in recent weeks. I attribute the gains in size and strength to an actual diet plan rather than eating anything that came close to my face. In addition, the Most Improved Bodypart goes to my back, which has gotten thicker and a bit wider. I’ve noticed that my body is becoming more symmetrical as my left arm has finally reached the same size as my right arm.

I’m documenting my progress in a few different places, but primarily on my Bodyspace account as it generates graphs where you can immediately see the improvements. Thanks to Derek Charlebois for his help and guidance in training! Still 3 more weeks to go, bro! haha.