Out from the shadows - INBF World Championships 2012

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  1. Quote Originally Posted by aceroni View Post
    How far out now, three Weeks? I can't remember if you covered this already or not, but do you have someone doing your diet?
    Yeah 3 weeks. He didn't write it out for me to a T but I did all the calculations and he tweaks the works based on what he sees. He's taking more control of it as we get closer. Lowering carbs to 100g max, protein a little above maintenance, calories 21-2200, haven't switched to all fish just yet but every other day is a meal of red meat.
    By believing passionately in something that still does not exist, we create it. The nonexistent is whatever we have not sufficiently desired.
    Franz Kafka


  2. Quote Originally Posted by OrganicShadow
    Yeah 3 weeks. He didn't write it out for me to a T but I did all the calculations and he tweaks the works based on what he sees. He's taking more control of it as we get closer. Lowering carbs to 100g max, protein a little above maintenance, calories 21-2200, haven't switched to all fish just yet but every other day is a meal of red meat.
    Sounds good dude, always good to have an experienced eye, as you get closer and more depleted, your mind plays tricks on you and your ego gets extremely fragile
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  3. Also sorry to double post but are you still doing deads? Imo, you should

  4. No I haven't but you're right, I need to tighten up the lower back and its a good compound movement for energy expenditure.
    By believing passionately in something that still does not exist, we create it. The nonexistent is whatever we have not sufficiently desired.
    Franz Kafka

  5. It hits the whole back man, arms, shoulders, traps, quads, hams
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  6. Quote Originally Posted by OrganicShadow View Post
    JD I give you a lot of credit for all that. same goes for you, Josh. My parents did want to take me out to a sushi lounge which I obliged and enjoyed the sea bass without sauces or rice. Went to my old gym in north jersey for back and biceps. The owner is a previous NPC judge and I got a little feedback from him on how I'm doing he was alright with everything. Back home now and just unplacking, did my cardio, and catching up on my AM logs.

    Thanks Josh and OS. I say all the time I don't have time to go to the gym, so I 'make' time. :-)



    That's good man, it always help to have someone who knows what they are doing to help coach you some as you get closer to the show.


    jdg76
    team APPNUT
    "I would rather follow Christ and die to find out their is no God, than to not, and die to find out there is a God."

  7. Did AM fasted cardio this morning because I felt like it. Is that weird? 20m jog at 6.0speed.

    Flat Bench: 135x4x18/15/13/12
    Incline Machine Press: 140x4x20/18/15/13
    Machine Flyes: 4x15/15/13/12 (Really not sure of the weight I just know where to put the pin, the numbers wore down and I never counted out)
    Decline DB Press: 35x20, 40x15/15/13
    Standing BB Curl: 40x4x25 --> This is the most vascular I've ever been it was so exciting to see my arms look like this it drove my bicep workout!
    Standing DB Hammer: 30x4x15
    Machine Preacher: 40x4x20
    20m treadmill incline 10.0 speed 3.2 ->This made me sweat the most!

    Chest feels pumped and upper back sore from yesterday. Feel real good about my lifts. I'm so amazed at the vascularity in my arms, I've never had them like this before.

    I told my coach about what my former coach told me, he was discussing the previous photos with a fellow judge. Direct quote" You have 20 days left. Keep to what you're doing dietwise. The next ten days will suck. The last ten days will be misery."

    ^Sounds like positive reinforcement.
    By believing passionately in something that still does not exist, we create it. The nonexistent is whatever we have not sufficiently desired.
    Franz Kafka

  8. Quote Originally Posted by OrganicShadow
    Did AM fasted cardio this morning because I felt like it. Is that weird? 20m jog at 6.0speed.

    Flat Bench: 135x4x18/15/13/12
    Incline Machine Press: 140x4x20/18/15/13
    Machine Flyes: 4x15/15/13/12 (Really not sure of the weight I just know where to put the pin, the numbers wore down and I never counted out)
    Decline DB Press: 35x20, 40x15/15/13
    Standing BB Curl: 40x4x25 --> This is the most vascular I've ever been it was so exciting to see my arms look like this it drove my bicep workout!
    Standing DB Hammer: 30x4x15
    Machine Preacher: 40x4x20
    20m treadmill incline 10.0 speed 3.2 ->This made me sweat the most!

    Chest feels pumped and upper back sore from yesterday. Feel real good about my lifts. I'm so amazed at the vascularity in my arms, I've never had them like this before.

    I told my coach about what my former coach told me, he was discussing the previous photos with a fellow judge. Direct quote" You have 20 days left. Keep to what you're doing dietwise. The next ten days will suck. The last ten days will be misery."

    ^Sounds like positive reinforcement.
    Trust me dude, if you're not miserable the last two Weeks you're not dieting hard enough nor are you going to be ready.. I remember just dreading my training because I knew how hard it was and how little energy I had left


    Good luck brother, stay tough

  9. I'm already pretty weak, its hard staying up past 11PM without a midday nap. Its getting harder and harder for me to want to go to the gym. Sleep is just fine, I have a few more days worth of 3Z

    Legs have good striations, serratus is like blades, when I pinched my arms and shoulders theres almost nothing at the fold. Glutes and hamstring have started to separate with defined shapes. Still holding in the lower abs, lower back, and chest... its freaking me out.
    By believing passionately in something that still does not exist, we create it. The nonexistent is whatever we have not sufficiently desired.
    Franz Kafka

  10. Quote Originally Posted by OrganicShadow View Post
    I'm already pretty weak, its hard staying up past 11PM without a midday nap. Its getting harder and harder for me to want to go to the gym. Sleep is just fine, I have a few more days worth of 3Z

    Legs have good striations, serratus is like blades, when I pinched my arms and shoulders theres almost nothing at the fold. Glutes and hamstring have started to separate with defined shapes. Still holding in the lower abs, lower back, and chest... its freaking me out.
    You're on the homestretch now man. Don't freak out, and just keep pushing. You'll be on stage before you know it.




    jdg76
    Team APPNUT
    "I would rather follow Christ and die to find out their is no God, than to not, and die to find out there is a God."

  11. Nah I just freak out like Im not ready yet.

    Did 30m cardio this morning fasted. Incline treadmill 10% at 3.2speed. Posing practice after work to solidify ny routine
    By believing passionately in something that still does not exist, we create it. The nonexistent is whatever we have not sufficiently desired.
    Franz Kafka

  12. you'll be fine dude just keep it up.
    how is the guy helping you going to manipulate your water?
    what i usually do the week of the show is up my water to two gallons a day m-f and on friday i drink all two gallons before 4pm. (keeping sodium relatively low the whole week)
    I actually usually do no carbs monday (or just like 50 g) and do depletion workouts m-wed, then begin carbing up thursday, and eat all my carbs friday while i'm drinking my water (no carbs after i cut water)
    then friday around 9-10 pm (if you're really lean) i have a whole medium pizza, no water. again, do not do this unless you're 3-4 maybe 5%. dont be at 8-10% and try this **** you'll be soft as fuark.
    then usually 15-20 minutes before show time i like to have 4oz red wine and a bag of fritos.
    the sodium and alc help to dry you up even further. not a drop of water until after the night show saturday, then drink a gallon just to rehydrate.

    i know this is "broscience" and all that bull****, but it works.
    it worked for me,
    and if you're lean enough, it could work for you.

    "if it aint broke, don't fix it"

    good luck my friend

  13. I appreciate your input and I know some of its broscience bit isn't peaking always that way? Each person has their own unique way of dialing in and experience with different things. Were trying water differently this time around. Cutting it sooner than later. Through next week I'll up my diuretic intake of things like asparagus, cucumber, etc through diet while I continue to average 1.5gal/day. Keeping sodium moderate till later. I'll cut carbs out Saturday and depletion workouts of upper body circuit till Tuesday. Wednesday a little cardio. Wednesday I cut my water midday (The show is Friday) Slow carb up on Thursday. I've scarffed a whole pizza prior to pre judging and watched my body go swoooosh! Tight like a tiger. Gonna have some red wine handy, pedialite (in case of emergency), peanut butter, rice cakes, some honey, and a pack of sugar free gum.
    By believing passionately in something that still does not exist, we create it. The nonexistent is whatever we have not sufficiently desired.
    Franz Kafka

  14. peanut butter rice cakes and honey are amazing, they work very well to dry you out for something to munch on while you wait at the venue to get on stage.. i like to put bananas on them, but to each their own.
    i just figured i'd share what i did that way you can compare to what you're doing, ya know... never hurts to have extra info laying around, but whatever you plan on doing just make sure you stick to it 100% and don't stray the path, that is how people usually **** up

  15. Yup. Thanks for the ideas. I'm adding it to my arsenal of potential combinations. How did you eat the day before? Any idea how much sodium you were taking in? I never calculated like, it was rather subjective.
    By believing passionately in something that still does not exist, we create it. The nonexistent is whatever we have not sufficiently desired.
    Franz Kafka

  16. Good luck man!

  17. umm i didnt really have any sodium the day before, (besides the pizza which was obviously a ridiculous amount of sodium)
    i woke up, sweet potato chicken (my body responds best to sweet potatoes).. so i repeated that meal about 5 or so times until about 4pm when i cut my water (drank 2gal ending at 4pm, PISSING EVERY 10 minutes!!!)
    then i basically didnt eat until the pizza, if i was really hungry i might have had a few egg whites...

  18. Dude...you got this!!! Sounds like your food plan is good to go the night before and the asparagus throughout the week is going to be great for your vascularity!! Is it weird for you to do cardio because you feel like it??? Yes, but your probably delirious from all the dieting so it's okay!!!

  19. Sounds like everything is going awesome man! Good luck keep it going bro!

  20. Got a full 8 hrs of sleep last night. Popped 3Z and HGHUp and went right down. I noticed Lipo PM and 3Z don't mix well. I'd rather stick with Lipo PM for now, besides I'm out of 3Z. Even with that sleep I'm still draggin
    By believing passionately in something that still does not exist, we create it. The nonexistent is whatever we have not sufficiently desired.
    Franz Kafka

  21. Quote Originally Posted by OrganicShadow View Post
    Got a full 8 hrs of sleep last night. Popped 3Z and HGHUp and went right down. I noticed Lipo PM and 3Z don't mix well. I'd rather stick with Lipo PM for now, besides I'm out of 3Z. Even with that sleep I'm still draggin


    Well....at least you know your doing something right!!! lol

  22. Right? "I feel like crap" is a good sign lol. I'm at work and one woman yawned and I said "Tell me about it."
    she said Ohh, well I have a reason.

    ....I just didn't say anything. They just can't understand.
    By believing passionately in something that still does not exist, we create it. The nonexistent is whatever we have not sufficiently desired.
    Franz Kafka

  23. I've been playing around with calorie and carb intake, cycling them both to see how my body reacts. Some days are real low like 1800 - the following day I look like crap (oh what a surprise) where I'm holding extra in my lower abs, less defined, and soft. Not to mention I feel like crap. If the following day is higher carbs and calories (2100, 150-160g carbs) I look much drier, leaner, and cut with definable abs no flexing and that little lower ab flab goes away. Today I'll remain in the 2100 range (it's legs, I need it) but keep carbs lower towards 100 and see how I look tomorrow.

    Yesterday's shoulder workout:
    BB Military press (2 sets forward, 2 sets back) 95 for 15 each time.
    Machine Shrugs 160x4x15 --> Warmed up, now for the working sets. Felt kinda light, could go heavier.
    DB snatch alternating hands 35x4x15
    "Corkscrew" 4 sets with 25 for 15/15/14/12
    Upright BB row 50x20 (nice), 60x15/15/13 <--great M-M connection here to work on the peak.
    Standing DB lat raise 15'sx4x15
    Cable rope rear delt pull 80x4x15 <-- this felt amazing, im gonna hurt today.
    Machine Ab Crunch 70x4x20 <--- Felt great, totaled an additional 20 reps from my usual
    Abdominal circuit 4 rounds. It was a loooonng one, I didn't feel like stopping.
    35m incline treadmill 10% grade at 3.2speed...now I'm drenched in sweat.

    *Corkscrew = 25lb plate raise forward, twist right and raise, forward, twist left and raise = 1 rep
    The corkscrew and snatch were more for full body motion to increase cardiovascular output and boy did it get me goin. Sweating like a beast. The cable rope pulls and corkscrews also help with my routine poses and posture.
    By believing passionately in something that still does not exist, we create it. The nonexistent is whatever we have not sufficiently desired.
    Franz Kafka

  24. Quote Originally Posted by OrganicShadow View Post
    Right? "I feel like crap" is a good sign lol. I'm at work and one woman yawned and I said "Tell me about it."
    she said Ohh, well I have a reason.



    ....I just didn't say anything. They just can't understand.

    Sometimes remaining silent is for the best

    Your "corkscrew" w/out is making me tired!! GET IT!!!

  25. Quote Originally Posted by Miss Q View Post
    It's probably for the best. Sometimes remaining silent is for the best

    Your "corkscrew" w/out is making me tired!! GET IT!!!
    And your new avi is getting me jacked up for biceps today!!!

    I've been lifting on my own the last few days and sending over excel sheets. We meet for posing practice mostly now. I know what I need to do in the gym and just rely on that "third eye" to tell me what to change up. Makes both our lives easier so I can lift when/where I want and he can pick up where I'm slacking in business. Time for legs. Peace.
    By believing passionately in something that still does not exist, we create it. The nonexistent is whatever we have not sufficiently desired.
    Franz Kafka
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