prep for 09
- 10-08-2008, 05:15 PM
prep for 09
I found a competition with the organization OCB next year sometime in the spring did not get a date yet. This will be my first attempt at a getting low in body fat. I will d0 the competition if i do achieve low enough body fat while not losing to much mass. If i mess up by losing to much this will just a be an experience which i will be testing out. I have been lifting for roughly 5 years.
I am currently doing a CKD diet right now and i'm trying to fool around with the macros to not to lose to much weight to fast or gain weight. I bulked up to 235 and i recently cut down to 213. I lost roughly 10 pounds of muscle when i was in the hospital. this is my diet
cal:2491 Pro:193 Carb:15 Fat:178
cal:2301 Pro:183 Carb:16 Fat:161
cal:1994 Pro:191 carb: 13 Fat:121
Cal:2437 Pro:186 Carb:12 Fat:177
Cal:2214 Pro: 187 Carb: 14 Fat:150
cal:1884 Pro:190 carb:12 fat:112
cal:3432 pro:187 carb:531 fat:35
lifting is 4 days a week with 30 minutes of low intensity cardio after workout
supplements: orange triad multi, yohimbine 10mg a day, 400mg caffiene.
i drink around 1/2 a gallon a day mnaybe a little more.
i will post up current stats and picture once a week sunday morning before carb up
weigh was 213 starting 211 now.
end of week one
- 10-09-2008, 02:31 PM
Back & Bi's
T-bar 90x8 180x8 180x6 135x8
lat pulldown 150x8 170x7 170x6 dropped to 120x3
seated rows 140x8 170x8 200x6
Db curls 50x8 50x5 dropped to 40x3 45x5 dropped to 40x3
cable bar curls 120x8 150x8 150x6
shrugs 195x12 285x12 325x8
over head cable curls 40x8 50x10 60x7 each arm
I took out deadlifts today because I started a higher dose of medicine because it make me light headed going from seated to standing up. Overall good workout I'm starving every night which sucks, but I get through it.
- 10-12-2008, 01:37 PM
last weeks weight 211 now 209
waist over belly button 36
10-13-2008, 06:23 PM
chest and triceps
incline bench 135nx15 195x7 215x5 215x3 dropped to 135x8
db press 80x8x2 90x5 90x5
close grip bench 95x10 155x8x2
tricep pulldown 90x8x2 60x15
skullcrusher 60x10 65x8 85x5
rope crunches 150x20x3
leg raises 3x20
10-13-2008, 08:26 PM
Great work so far! Can see a big difference in a short time. As you lose fat you can better evaluate your weak points and focus your training on those areas. At this point I would say work on your shoulders, they are not up to par with your arms.
10-13-2008, 10:03 PM
10-14-2008, 03:22 PM
back and bi's
seated rows 150x8 200x8 250x6
t-bar 135x8 160x8x2
lat pulldown 140x8 170x6 140x8
Db curls 50x6 40x7
single arm preacher 30x10x3
cable bar curls 120x8 130x8x2
shrugs 195x15 285x12 90x20
10-15-2008, 04:15 PM
Im starting to lose it. My hunger is off the walls. I'm getting to the point where I'm cheating.
10-17-2008, 01:19 PM
Carbs should be LOW glycemic except for PWO....throw in a mix of high and low GI carbs for that PWO meal/shake.
10-17-2008, 03:18 PM
10-20-2008, 07:23 PM
Ok i've been busy with school and lost track of my diet, but today I went back to being compeletly clean I decided to up my carbs to 50g for a few weeks. I will then bring it up more slowly so I don't get any rebound. Theirs seems to be alot of people who don't like keto diets, which I do agree with so I'll give them the benefit of the doubt. updated diet stats.Daily
Totals Calories Protein (g) Carb (g) Fat (g)
Monday 2598 208 45 169
Tuesday 2398 197 46 152
Wednesday 2179 206 44 121
Thursday 2784 201 43 196
Friday 2201 202 45 127
Saturday 1991 205 43 103
Sunday 4212 202 704 41
I pretty much kept it ckd style but upped the carbs. If you got any suggestions please advise. I will post stats this weekend when I get a chance.
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