Legacyfighter's Contest Prep

Page 2 of 5 First 1234 ... Last

  1. Quote Originally Posted by Legacyfighter View Post
    Calories for the first microcycle were 2200. 2nd microcycle will be about 2600, 3rd will be around 3000. I'm doing 400 cals of cardio on most days. Non workout days are about 600.
    400cals? so about 30min sessions, and why are your calories going up if you are cutting? Is a microcycle a carb cycle per say?


  2. Quote Originally Posted by NoLimitz

    400cals? so about 30min sessions, and why are your calories going up if you are cutting? Is a microcycle a carb cycle per say?
    30-40 minutes usually. Those calories are still well below maintenance. A microcycle is a short training period generally a week long or so. For me currently its 5 days.
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html
    •   
       


  3. Also remember everything is based off of me. Obviously some ppl will start with higher cals, some lower. Some high carb, some moderate. Coach and I speak quite frequently so we can adjust things very quickly if need be.
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html

  4. Quote Originally Posted by Legacyfighter View Post
    Also remember everything is based off of me. Obviously some ppl will start with higher cals, some lower. Some high carb, some moderate. Coach and I speak quite frequently so we can adjust things very quickly if need be.
    Oh, very nice! And on the microcycle, a short training period? I'm still confused. you move up 400kcals from 2200, every week until 3000? Then restart at 2200? Is this for metabolism purposes?

  5. Quote Originally Posted by NoLimitz View Post
    Oh, very nice! And on the microcycle, a short training period? I'm still confused. you move up 400kcals from 2200, every week until 3000? Then restart at 2200? Is this for metabolism purposes?

    Well honestly, i'm not exactly sure yet. My coach sends me everything a few weeks in advance, but changes are made depending on how i'm doing, so there is no sense in sending me months of training in advance
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html
    •   
       


  6. Weight: 192.0

    DB Bench:90x16
    DB Bench:75x14
    Cable pushdown:125x19
    Pushup: BWx16
    Bar Skull:BWx17
    Incline DB: 35x19

    Those are my top sets of the day. After set 1 I had a gnarly pump. Things just got better from there. Today, I felt as strong or stronger than the last time I did this workout. My triceps are blown out right now. Maybe putting on muscle while dropping fat? That would be awesome right now.
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html

  7. Today's Workout = Absolutely BRUTAL!!!

    Weight: 191.4

    Top Sets:
    Sumo Squat: 325x7
    Sumo Squat: 285x9
    Sumo Squat: 235x16
    High Bar GM: 155x8

    Numbers up from last time through this workout. Today I had to do two extra sets of squats... Ridiculously brutal. I was huffing and puffing like a freight train after just a few sets. I never caught my breath completely during the workout. I was dripping sweat like crazy, BUT MY NUMBERS WERE STILL UP!!!! I've dropped 8lbs in 12 days and haven't lost any strength yet. Very happy with this so far. To top it all off I get to end today with a cheat meal... Makes me very happy.
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html

  8. Quote Originally Posted by Legacyfighter View Post
    Today's Workout = Absolutely BRUTAL!!!

    Weight: 191.4

    Top Sets:
    Sumo Squat: 325x7
    Sumo Squat: 285x9
    Sumo Squat: 235x16
    High Bar GM: 155x8

    Numbers up from last time through this workout. Today I had to do two extra sets of squats... Ridiculously brutal. I was huffing and puffing like a freight train after just a few sets. I never caught my breath completely during the workout. I was dripping sweat like crazy, BUT MY NUMBERS WERE STILL UP!!!! I've dropped 8lbs in 12 days and haven't lost any strength yet. Very happy with this so far. To top it all off I get to end today with a cheat meal... Makes me very happy.
    Nice to see you making progress brotha! What weight were you planning on competing at?

  9. Quote Originally Posted by NoLimitz

    Nice to see you making progress brotha! What weight were you planning on competing at?
    I'm going to compete at 176. Should have a pair of striated glutes at that weight.
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html

  10. Weight: 194.0

    Top Sets:

    Pull-ups: 10lbx12
    Pull-ups (giant set): 17=9,4,4
    DB Rows: 45x20

    Really solid workout today. Numbers are up from last time, and Bodyweight is down. Both good things. I was getting a good stretch and contraction during all my sets. Bicep pump was less today, so more stress on lats. Great overall workout today.

    So I had a nice 2.5lb jump after my cheat meal yesterday. Looking forward to another cheat meal today. Then strict dieting for a few days. This may sound crazy, but right now I don't think I want anymore cheat meals. I like having the structure of a strict diet, plus the day after a cheat meal I look like crap. I know its better that I do this so I don't drop weight too fast, and maybe even put on some muscle mass, but its still messing with my mind.
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html

  11. Quote Originally Posted by Legacyfighter View Post
    Weight: 194.0

    Top Sets:

    Pull-ups: 10lbx12
    Pull-ups (giant set): 17=9,4,4
    DB Rows: 45x20

    Really solid workout today. Numbers are up from last time, and Bodyweight is down. Both good things. I was getting a good stretch and contraction during all my sets. Bicep pump was less today, so more stress on lats. Great overall workout today.

    So I had a nice 2.5lb jump after my cheat meal yesterday. Looking forward to another cheat meal today. Then strict dieting for a few days. This may sound crazy, but right now I don't think I want anymore cheat meals. I like having the structure of a strict diet, plus the day after a cheat meal I look like crap. I know its better that I do this so I don't drop weight too fast, and maybe even put on some muscle mass, but its still messing with my mind.
    im the exact same way man! After i have a cheat meal and gained some back, i feel like utter ****..Even though its supposed to increase your leptin levels. I mentally refuse to believe its doing me good, when it possibly is.... lol

  12. Quote Originally Posted by NoLimitz

    im the exact same way man! After i have a cheat meal and gained some back, i feel like utter ****..Even though its supposed to increase your leptin levels. I mentally refuse to believe its doing me good, when it possibly is.... lol
    There is no doubt in my mind that I need it, because I was losing weight way too fast. But it just looks like I'm starting to regress after a cheat meal. Oh well, mind games are mine to win.
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html

  13. Weight: 195.6

    Top Sets:

    Calf Machine: 140x25
    Upright Row: 90x18
    DB Curl: 35x12

    Pretty ridiculous volume today. Everything got so freaking pumped. My calves were on fire after one set. Shoulders had a very nice pump, and biceps got almost too pumped. Had to let the blood drain out of my biceps between sets. New vascularity appearing in calves and biceps.
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html

  14. Now, i got a quick question for you. I've always trained with drop sets/ super sets. high volume, usually 15-10 reps for 4-5 sets. Been training like that for about a year. I just now switched it up to 5-10 reps with 2-3min rest. Lifting heavier. As i am currently cutting and going for strength. I dont really like strength training as much, so i was wondering is it that important to switch up the "type" (Hypertrophy/Strength) of routine every 3 months per say? Because when training hypertrophy before, i always switched up Exercises, Reps, Tempo, Rest. Etc.

  15. just lookin for your opinion on this

  16. Honestly for me I would say even more often than that. I would do a month of high volume, followed by a month of moderate volume moderate intensity, followed by a month of lower volume and high intensity. Then start back at the top. Ideally that's the way I would do things. When you start back at the beginning of your new 3 month training cycle you should be doing more weight or slightly more volume, or both even. Always try to progress from training cycle to training cycle.
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html

  17. Quote Originally Posted by Legacyfighter View Post
    Honestly for me I would say even more often than that. I would do a month of high volume, followed by a month of moderate volume moderate intensity, followed by a month of lower volume and high intensity. Then start back at the top. Ideally that's the way I would do things. When you start back at the beginning of your new 3 month training cycle you should be doing more weight or slightly more volume, or both even. Always try to progress from training cycle to training cycle.
    Ay well that makes sense, switching it up every month pretty much? so Low Volume, High intensity. What are your rest times for this? 2-3min? Then moderate is 1-2min, then high volume is 30-45 seconds?

  18. Quote Originally Posted by NoLimitz

    Ay well that makes sense, switching it up every month pretty much? so Low Volume, High intensity. What are your rest times for this? 2-3min? Then moderate is 1-2min, then high volume is 30-45 seconds?
    1-3 minutes rest for everything. If you go with 30-45sec rest you will have to greatly decrease the amount if weight being used. This leads to a decreased training effect. Also, always stop a few reps shy of failure, this will also allow you to recover better between sets and get more overall volume.

    So month one would be 3-4 sets of 10-15 reps. Month two 4-5 sets of 6-10 reps. Month three 5-6 sets of 3-5 reps. For every phase you will be using the max weight you can for that specific rep range. If you eat correctly, you will put on muscle. If you're not growing eat more. If you're not getting stronger, eat more.
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html

  19. Weight: 194.8

    Weight has stabilized since my cheat meals. So I'm looking right at 5lbs fat loss total. We won't count the 191 because that was after low carb and holding little water. 5lbs is almost exactly where I want to be at this point. I've got 19 more pounds to lose and almost 14 weeks to do it in. Should be easy.

    At this point I look bigger and leaner than when I started. Neither of those are a bad thing. Moving in the right direction. Sticking to the plan.
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html

  20. 192.8



    Name:  ForumRunner_20120823_154827.png
Views: 127
Size:  208.4 KB



    Name:  ForumRunner_20120823_154848.png
Views: 132
Size:  227.2 KB



    Name:  ForumRunner_20120823_154911.png
Views: 129
Size:  217.9 KB



    Name:  ForumRunner_20120823_154934.png
Views: 128
Size:  233.4 KB


    Here are the two weeks in pics. I'm roughly 14 weeks out of the competition. I feel like I'm a bit leaner and I look a bit bigger as well. I'm looking for a natural competition near the same time frame for extra practice.

    Top Lifts today:
    Military: 110x18
    High incline DB Bench: 65x20
    OH Cable Re Ext: 125x15
    Incline DB Bench: 40x19
    OH EZ Ext: 60x13
    DB Bench: 45x15

    Great workout today. Most numbers were way up, until the volume really started kicking my butt toward the end.
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html

  21. Weight: 192.2

    Top Sets:
    Deficit Deadlift: 325x10
    GM: 145x12
    Hack Squat: 235x20
    High Bar Squat: 235x15

    All numbers went up today. Volume went up as well. By the end I was falling to the floor after each set. I didn't think I was going to make it through, but I did. This better pay off in the end.
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html

  22. hey when your counting your cals, do you count all carbs? I ask this because i have these tortillas that are:

    80kcals
    8g protein
    18g carbs - 12g fiber
    3g fat

    Now, this added up not including the -fiber is 131kcals.. but the package says 80, what do you do?

    Also, are you using myfitnesspal for your diet?

  23. Honestly I don't really count calories. I count protein from meat, fats from nut butters and oils, and carbs from rice and sweet potatoes.

    If I were you i would just subtract the fiber from the carbs.
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html

  24. Yesterday

    Weight: 194.4

    Top Sets:
    DB Rows: 55x20
    DB Rows: 45x16
    Pulldowns: 105x17

    This was another pretty high volume workout. My lats were dead by the end. I adjusted the technique a bit and it really seemed to take my biceps out.

    Today I'm feeling pretty sick. Hoping its gone soon. We have a hurricane coming through, so a lot if gyms are closed today and tomorrow. I'm hoping I start feeling better by this afternoon and can get a lift in at some gym somewhere.
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html

  25. Yesterday:

    Weight: 196.4

    Top Sets:

    Smith Calf Raise: 230x20
    DB Upright Row: 35x16
    BB Curl: 65x14

    This is the highest volume day yet. However the muscle groups are relatively small, so not anywhere near as bad as my leg day. Sweating like crazy by the end of the workout.

    Today:

    Weight: 194.8

    My calves are quite sore today. Biceps and shoulders feel pretty good. I'm almost over this cold I think. It started to move down in my chest yesterday. I got a lot of that crap out and I feel quite a bit better today.

    Today I get an entire day of clean cheating. I'm quite happy about that. However, the 10 days following will be very strict, no cheat meals. Next time I post pics I should be in the 180s...
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html

  26. Just found another show on Nov. 10th. Planning on doing both shows. The Nov 10th one is an NGA natural show. The weight classes are a bit different. The plan for that one is to come in at 180 in the middle of light heavies. Then 176 for the NPC show two weeks later.

    So right now I'm 11 weeks out of my first comp. I'm getting stoked
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html

  27. Quote Originally Posted by Legacyfighter View Post
    Yesterday:

    Weight: 196.4

    Top Sets:

    Smith Calf Raise: 230x20
    DB Upright Row: 35x16
    BB Curl: 65x14

    This is the highest volume day yet. However the muscle groups are relatively small, so not anywhere near as bad as my leg day. Sweating like crazy by the end of the workout.

    Today:

    Weight: 194.8

    My calves are quite sore today. Biceps and shoulders feel pretty good. I'm almost over this cold I think. It started to move down in my chest yesterday. I got a lot of that crap out and I feel quite a bit better today.

    Today I get an entire day of clean cheating. I'm quite happy about that. However, the 10 days following will be very strict, no cheat meals. Next time I post pics I should be in the 180s...
    Cant wait to see progression, keep on pushin it bro!

  28. Yesterday I was still recovering from being sick (almost completely over it now) so I got to have a clean cheat all day. I consumed right around 4000 clean calories.

    Today

    Weight:195.2

    DB Bench: 95x16
    DB Bench: 80x14
    Cable Tri Ext: 130x20
    Pushups: BWx17
    Body Skulls: BWx21
    Incline DB Bench: 40x13...

    So much volume and pretty high intensity as well. My triceps are dead. I couldn't even feel them during the last few sets, it was like they were numb... Awesome workout.
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html

  29. dude if your are going to compete you shouldnt be going up, maybe a pound or 2 following a high carb day but just being honest you don't look 11 weeks out, you look closer to 15 weeks. i promote a natural bb show and natty shows are about conditioning and if you dont have shredded glutes your not in true contest shape.

  30. Quote Originally Posted by PNC
    dude if your are going to compete you shouldnt be going up, maybe a pound or 2 following a high carb day but just being honest you don't look 11 weeks out, you look closer to 15 weeks. i promote a natural bb show and natty shows are about conditioning and if you don't have shredded glutes your not in true contest shape.
    Keep following along, I think I'll surprise you. Since I've decided to do this contest a few weeks before the other, we will be getting more aggressive. Again, good things to come.

    I'm not quite sure what you mean by the only going up a pound or two after carb ups... It's all about how depleted your glycogen stores are before the carb up. If I happened to have a lot of sodium as well, obviously its going to add a bit more weight.

    The plan is to drop 1.5 lbs a week. That's 16lbs. If its all fat I'm looking at 1% bf... Unrealistic, I'm hoping for 3%
    Need2 Transformation Progress http://anabolicminds.com/forum/needtobuildmuscle-mrsupps/167648-legacyfighters-needtobuildmuscle-contest.html
  •   

      
     

Similar Forum Threads

  1. Contest prep people in NJ or NY?
    By Atlas in forum General Chat
    Replies: 6
    Last Post: 11-16-2005, 05:25 PM
  2. IRserge's Contest prep
    By IRserge in forum Training Forum
    Replies: 120
    Last Post: 11-08-2005, 11:48 AM
  3. g/f contest prep
    By conan43 in forum Pics
    Replies: 8
    Last Post: 02-01-2005, 01:56 PM
  4. Dexter Jackson's contest prep
    By MF210 in forum General Chat
    Replies: 0
    Last Post: 02-11-2004, 11:04 PM
  5. contest prep advice
    By WiNgS in forum Weight Loss
    Replies: 1
    Last Post: 04-28-2003, 11:13 AM
Log in
Log in