1st Contest, plz help.

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    Quote Originally Posted by Aggie2012 View Post
    Tuesday Dec. 18 Update: Today went pretty well. I trained chest/forearms/cardio. It was a good day, started off a bit discouraged but got myself back into the game. I ate 2 meals prior to lifting compared to my usual 1. I noticed I didn't have as much drive waiting longer/ eating another meal. I lifted around 10:30am. That's too late for me lol. I'm sticking to my lifting being 6-8am. I just have more energy and drive then. Upon wakening I took my Natural EFX, it woke me up that's for sure. I'm getting a bit leaner. I got kinda discouraged in the gym due some things. Like I've been dieting 4 weeks and I se my abs but still feel like an inch of fat is still layering over it. I know this is time paced sport. I'm not giving up, I'm trying my hardest, and training my hardest. I will soon reach that shredded look that's why I started my cut at 19/20 weeks. I did cardio, HIT, it was hell I drenched the stair climber with my hardwork aka sweat. lol.
    1. 12 egg whites, 1 1/2c oats, 1 green tea.
    2. 2 Tbs almond butter.
    3. 8oz tilapia, 1/2c brown rice, 1 1/2c broccoli.
    4. 5oz tilapia, 1/2c brown rice, 1 1/1c broccoli.
    5. 5oz chicken breast, 1 1/2c broccoli.
    6. 5oz chicken breast, 2c broccoli.

    Chest:
    Incline SM 5x6-8
    Incline Flyes 4x8-10
    Flat DB Bench 4x6-8
    Decline Hammer 4x6-8
    Low Crossover 4x8-10
    High Crossover 4x8-10

    Any tips for motivation? I want to know what you've guys used in the past.
    Patience my friend! Its just going to take some time you're doing great so far! This board is all I've needed for motivation recently, the people here are really supportive. I think there are some threads on motivation just use the search I'm sure you'll find them!
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    Quote Originally Posted by cswalczakny View Post
    Patience my friend! Its just going to take some time you're doing great so far! This board is all I've needed for motivation recently, the people here are really supportive. I think there are some threads on motivation just use the search I'm sure you'll find them!
    Thanks man! I spent some time thinking about some of things bothering me, this morning during training I forgot/ didn't care about them anymore so I killed my workout.
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    Quote Originally Posted by cswalczakny View Post
    Patience my friend! Its just going to take some time you're doing great so far! This board is all I've needed for motivation recently, the people here are really supportive. I think there are some threads on motivation just use the search I'm sure you'll find them!
    I have two major motivators, first is my partner. A good workout partner knows how to push you when your low on motivation.

    Second is the closer I get to competition, the harder I seem to work. My focus and determination really makes me push myself.
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    Here's my update for Wed. Dec. 19. Today's training was all about back and calves. I did my usual and popped my Natural EFX once I woke and off I was to the kitchen to cook me some breakfast. I also had my regular meal, very delicious today, I mixed it up this though, I usually just crack my egg whites and throw them on the pan with a 1/2 tbs of olive oil and then after cook my onions in 1/2 coco oil. This time I put all my egg whites and onions in a bowl and added the olive oil and about a tsp of garlic powder and cooked it on the coco oil. It was amazing, it got me extra motivated. I spent some time prepping myself up before heading to the gym by reading the latest MD Magazine. I also did something different during training. First of all I decided to take my ENDURANCE while training. I put 2 scoops in my gallon jug and off to the games! At the start of the workout I was doing well, going heavy of course but then too heavy. Luckily I responded by lowering the weight to the point where I could still go heavy enough for a full contraction and stretch for 6-8 reps. I was doing that earlier when it was super heavy, but my form was crap, and the weight was controlling me, it should and always should be yourself controlling the weight. ENDURANCE keep me focused and energized throughout the session. Within about 90mins my workout was finished. I've never seen a fireman in full uniform at the gym before, but after I did my standing calf raises on the SM some guy who hopped on after I finished using it dropped a 45 on his foot and burst open. I wont go into detail lol but you can imagine what they had to clean up. I also did some shopping today, got me some workout books/ bodyfat caliper, and measuring tape. This Sunday I'll post some pics. But here are my stats/ workouts/ meals:
    BF: ~7.5%
    Waist: 32
    Chest: ~40
    Arms: 15 (I want these SOB's bigger lol)
    Neck: 15
    Legs: 24
    Calves: ~17

    Meals:
    1. 12 egg whites, 1 1/2c oats, 1 green tea.
    2. 2 Tbs almond butter.
    3. 8oz tilapia, 1/2c brown rice, 1 1/2c broccoli.
    4. 5oz tilapia, 1/2c brown rice, 1 1/1c broccoli.
    5. 5oz chicken breast, 1 1/2c broccoli.
    6. 5oz chicken breast, 2c broccoli.

    Back workout:
    Wide Grip Chins 4x8-10
    BO Rows OH Grip 4x6-8
    T-bar Rows 5x6-8
    1 Arm Rows 4x6-8
    Rev. Lat Pulldown 4x6-8
    -Superset-
    Rope Straight Pulldown 4x6-8
    Iso Hammer Low Row 4x6-8

    Calves:
    Standing SM Raise 5x15-25
    Seated Raise 5x15-25
    Tibia 5x15-25

    I realized after last night of being a bit discouraged that nothing else matters to me but this all of this. Bodybuilding. I'm sacrificing some of the things I used to like to get to the level I want to be. In the end to me it will be perfect. Final note, I've been thinking about after this comp to not compete for a while, I made and "after show" goal to take about 4-6yr layoff from competing to pack on the size. I did some math and thinking from 2013-2017 Bulk naturally in 2017 I'll be 23, and that's when I believe I would start cycling. And somewhere between 2018-2020 begin to compete in the NPC and begin my journey and life goal to become a pro. This is a dream, my dream, and will give it my hardest to fulfill my destiny and reach where I want to go.
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    Quote Originally Posted by 02sixxer View Post
    I have two major motivators, first is my partner. A good workout partner knows how to push you when your low on motivation.

    Second is the closer I get to competition, the harder I seem to work. My focus and determination really makes me push myself.
    No way this is exactly what I turned to, I have been working with my partner more often.
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    Quote Originally Posted by Aggie2012 View Post
    Here's my update for Wed. Dec. 19. Today's training was all about back and calves. I did my usual and popped my Natural EFX once I woke and off I was to the kitchen to cook me some breakfast. I also had my regular meal, very delicious today, I mixed it up this though, I usually just crack my egg whites and throw them on the pan with a 1/2 tbs of olive oil and then after cook my onions in 1/2 coco oil. This time I put all my egg whites and onions in a bowl and added the olive oil and about a tsp of garlic powder and cooked it on the coco oil. It was amazing, it got me extra motivated. I spent some time prepping myself up before heading to the gym by reading the latest MD Magazine. I also did something different during training. First of all I decided to take my ENDURANCE while training. I put 2 scoops in my gallon jug and off to the games! At the start of the workout I was doing well, going heavy of course but then too heavy. Luckily I responded by lowering the weight to the point where I could still go heavy enough for a full contraction and stretch for 6-8 reps. I was doing that earlier when it was super heavy, but my form was crap, and the weight was controlling me, it should and always should be yourself controlling the weight. ENDURANCE keep me focused and energized throughout the session. Within about 90mins my workout was finished. I've never seen a fireman in full uniform at the gym before, but after I did my standing calf raises on the SM some guy who hopped on after I finished using it dropped a 45 on his foot and burst open. I wont go into detail lol but you can imagine what they had to clean up. I also did some shopping today, got me some workout books/ bodyfat caliper, and measuring tape. This Sunday I'll post some pics. But here are my stats/ workouts/ meals:
    BF: ~7.5%
    Waist: 32
    Chest: ~40
    Arms: 15 (I want these SOB's bigger lol)
    Neck: 15
    Legs: 24
    Calves: ~17

    Meals:
    1. 12 egg whites, 1 1/2c oats, 1 green tea.
    2. 2 Tbs almond butter.
    3. 8oz tilapia, 1/2c brown rice, 1 1/2c broccoli.
    4. 5oz tilapia, 1/2c brown rice, 1 1/1c broccoli.
    5. 5oz chicken breast, 1 1/2c broccoli.
    6. 5oz chicken breast, 2c broccoli.

    Back workout:
    Wide Grip Chins 4x8-10
    BO Rows OH Grip 4x6-8
    T-bar Rows 5x6-8
    1 Arm Rows 4x6-8
    Rev. Lat Pulldown 4x6-8
    -Superset-
    Rope Straight Pulldown 4x6-8
    Iso Hammer Low Row 4x6-8

    Calves:
    Standing SM Raise 5x15-25
    Seated Raise 5x15-25
    Tibia 5x15-25

    I realized after last night of being a bit discouraged that nothing else matters to me but this all of this. Bodybuilding. I'm sacrificing some of the things I used to like to get to the level I want to be. In the end to me it will be perfect. Final note, I've been thinking about after this comp to not compete for a while, I made and "after show" goal to take about 4-6yr layoff from competing to pack on the size. I did some math and thinking from 2013-2017 Bulk naturally in 2017 I'll be 23, and that's when I believe I would start cycling. And somewhere between 2018-2020 begin to compete in the NPC and begin my journey and life goal to become a pro. This is a dream, my dream, and will give it my hardest to fulfill my destiny and reach where I want to go.
    Good attitude Aggie. Eyes on the prize!
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    Quick question? With my diet being around 2250 cals and 15 weeks out from Saturday, do you think I'll come too flat due to over dieting?
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    your legs are definitely your strong point so far, just need to add some definition on them probably a few more high reps on the leg extension machine and bulk up some mass on your biceps and triceps. not too bad for a start though
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    Quote Originally Posted by Aggie2012 View Post
    Quick question? With my diet being around 2250 cals and 15 weeks out from Saturday, do you think I'll come too flat due to over dieting?
    What kind of deficit are you at now? I mean you're always guaranteed to lose size on a cut, but by making sure your calorie deficit isn't too extreme and by giving your body calories at a maintenance level or a slight surplus once or twice a week you can minimize muscle loss. Then before your contest you'll want to deplete your water levels and then carb up to refill glycogen and plump your muscles back up.
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    Quote Originally Posted by cswalczakny View Post
    What kind of deficit are you at now? I mean you're always guaranteed to lose size on a cut, but by making sure your calorie deficit isn't too extreme and by giving your body calories at a maintenance level or a slight surplus once or twice a week you can minimize muscle loss. Then before your contest you'll want to deplete your water levels and then carb up to refill glycogen and plump your muscles back up.
    As Far as deficit the diet i've been posting lately is my current set up. A few weeks ago is was nothing but sweet potatoes for carbs now complex carbs are down and i'm eating more veggies.
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    Quote Originally Posted by babjizzle View Post
    your legs are definitely your strong point so far, just need to add some definition on them probably a few more high reps on the leg extension machine and bulk up some mass on your biceps and triceps. not too bad for a start though
    Thanks man, my arm workout is 6-8 rep range right now(just switched it last week).
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    What are your opinions on Kris Gethin's 12 week hardcore trainer for cutting?
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    Sorry for no recent updates fellas. I've been working throughout the weekend. Monday I'll will update everything over the days I didn't log. You'll all be impressed by the new pics. Natural EFX is making me lean! Stay tuned. Happy holidays to you all!
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    Update a bit late but here we go. Over the past few days I've been gone from the gym. It has sucked but I've been tending a minor injury from the weekend. I was squatting last weekend, and during my 3rd set I had this pulsing pain in my upper traps. My lower back also was flaring up from stiff deads. I had to call it a night. I was upset but I accepted the failure. I reevaluated my program during the 3 days off. My diet is still the same I didn't cheat at all this holiday. I was strong and still highly dedicated and motivated. I switched to one of my old routines that did a lot for me. Today I lifted legs and killed it. I still have the rest of the day for my meals. Other than that everything's been on par. Tonight I'll post my meals, and workout. LEAN EFX! I love this stuff still to this day. I'm buying another bottle asap. I'm really looking good and I believe its gonna take me to the top spot. FORMUTECH is legitimately my staple for this prep.
    Stay tuned!
    Here's a recent pic. No one was able to take pics so I had too. My bad. Next time I'll have better pics.
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    Quote Originally Posted by Aggie2012 View Post
    Update a bit late but here we go. Over the past few days I've been gone from the gym. It has sucked but I've been tending a minor injury from the weekend. I was squatting last weekend, and during my 3rd set I had this pulsing pain in my upper traps. My lower back also was flaring up from stiff deads. I had to call it a night. I was upset but I accepted the failure. I reevaluated my program during the 3 days off. My diet is still the same I didn't cheat at all this holiday. I was strong and still highly dedicated and motivated. I switched to one of my old routines that did a lot for me. Today I lifted legs and killed it. I still have the rest of the day for my meals. Other than that everything's been on par. Tonight I'll post my meals, and workout. LEAN EFX! I love this stuff still to this day. I'm buying another bottle asap. I'm really looking good and I believe its gonna take me to the top spot. FORMUTECH is legitimately my staple for this prep.
    Stay tuned!
    Here's a recent pic. No one was able to take pics so I had too. My bad. Next time I'll have better pics.
    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=72 240"/>
    Looking really good Aggie! Be proud you kept strong this past week, I was not so disciplined and I'm regretting it now. You're going to kill the comp!!
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    Thanks man! I had 2 dinners I went to that both had strawberry cheesecake. It was tough watching everyone haha.
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    Quote Originally Posted by Aggie2012 View Post
    Thanks man! I had 2 dinners I went to that both had strawberry cheesecake. It was tough watching everyone haha.
    you're not kidding! Lol, I had cookies and pie and pumpkin roll, and 1 or 2 of everything else on top of it. I'm feeling like a bloated mess now, yuck! Oh well, I'll be back on track in no time at all. But you, my friend, have some kind of will power and drive. Can't wait to see you place 1st in your contest!
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    Aggie, you are looking good. I am impressed with those quads brother.

    Here is my Formutech nutrition cutting phase/pre contest sup list:
    Lean EFX Refined (last 6 weeks)
    Natural EFX (14 weeks out till contest)
    Youth (14 weeks out till contest)
    Endurance BCAA Plus (2 x a day till 4 weeks out then 3 times a day)
    Volatile Pre Workout till 4 weeks out then no pre workout just the 3rd BCAA)
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    I am always on Flexible joint formula.
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    Quote Originally Posted by 02sixxer View Post
    I am always on Flexible joint formula.
    Just got my flexible in yesterday. My knees need some tlc
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    Quote Originally Posted by 02sixxer View Post
    Aggie, you are looking good. I am impressed with those quads brother.

    Here is my Formutech nutrition cutting phase/pre contest sup list:
    Lean EFX Refined (last 6 weeks)
    Natural EFX (14 weeks out till contest)
    Youth (14 weeks out till contest)
    Endurance BCAA Plus (2 x a day till 4 weeks out then 3 times a day)
    Volatile Pre Workout till 4 weeks out then no pre workout just the 3rd BCAA)
    Thanks man! I like your sup list, I might have to give it a try!
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    Update for Dec. 28. Going back to my old split has been working very well lately, I did back today, and noticed I still have my strength in the exercises I did. Day by day I feel leaner and look it as well. I've been working on my posing after my workouts for about 5-15mins each time. Everything is looking pretty defined and proportionate. Tomorrow I'll be 14 weeks out and I know for a fact i'm on right road for the victory. My diet and I are still getting along very well, No Binges! Holidays were a big test of my will and I didn't touch a single thing, but my own pre-made meals. I stay strong, and kept going. That's what I'm doing throughout this prep. I believe that in the next couple weeks with the scheduled changes to my diet is going to put me even higher than the others compared to what I thought earlier. I'm winning this thing. I'm not letting anything stop me, I'm gonna go out and get what's mine. It's GAME TIME.
    Here's my log for my meals/ workouts I've done past days/ week. Sorry I haven't been logging sooner, just been working alot making money for this prep, this next check i'll have some money to save up for my IAFS- (International Association of Fitness Sciences) training certification and also start saving up for my bulking phase after this contest.
    Meals for past 7 Days:
    1. 12 egg whites, 1 1/2c oats, 1 green tea.
    2. 2 Tbs almond butter.
    3. 8oz tilapia, 1/2c brown rice, 2c broccoli.
    4. 5oz tilapia, 1/2c brown rice, 2c broccoli.
    5. 5oz chicken breast, 2c broccoli.
    6. 5oz chicken breast, 2c broccoli.

    Workouts:
    Wed:
    Squat 4x6-10
    Hack Sq. 3x8-10
    BB Lunge 3x8-10
    Leg Ext. 3x10-12
    Lying Leg Curl FST-7 7x10-12
    Hanging Leg Raise 3x12-15
    Oblique Crunch 3x12-15
    Ab Pulldown 3x10-12
    Cardio: 20min Stepmill

    Thurs:
    Incline Press 4x6-10
    Db Bench 3x8-10
    Decline Hammer Bench 3x8-10
    Incline Fly 3x10-12
    Cable Fly (flat bench) 3x10-12
    Standing Calf Raise 5x15-25
    Seated Calf Raise 5x15-25
    Tibia Machine 5x15-25

    Friday:
    Pull-Up 3x6-10
    V-bar Pulldown 3x6-10
    BB Row 3x6-8
    1 Arm Row 3x8-10
    Rev. Pulldown 3x10-12
    Straight Arm Pulldown 3x10-12
    Cardio: 20min Stepmill

    Tomorrow's lift Delts/ Abs! Stay Tuned!!!
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    forget the date of contest?
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    No, why you ask?
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    April 6th. I double checked.
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    Quote Originally Posted by Aggie2012 View Post
    April 6th. I double checked.
    I forgot, is what I meant.

    It was just for curiosity.

    I compete the 13th and 19th of april.
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    Quote Originally Posted by 02sixxer View Post

    I forgot, is what I meant.

    It was just for curiosity.

    I compete the 13th and 19th of april.
    Nice good luck to you as well! What comp and what division?
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    NPC (National Qualifier)Panhandle Show Down, Pensacola, FL MP 6'+ Class

    Europa Champions of Champions, Orlando, FL, MP 6'+ Class


    Start Prep this week, Time to get in the zone. Goal is 215lbs at 5%
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    Quote Originally Posted by 02sixxer View Post
    NPC (National Qualifier)Panhandle Show Down, Pensacola, FL MP 6'+ Class

    Europa Champions of Champions, Orlando, FL, MP 6'+ Class

    Start Prep this week, Time to get in the zone. Goal is 215lbs at 5%
    Nice man! Good luck!
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    Quote Originally Posted by Aggie2012 View Post
    Thanks man! I had 2 dinners I went to that both had strawberry cheesecake. It was tough watching everyone haha.
    I am SO glad I don't like any of that stuff. I have slowly moved from liking very few sweets to basically liking none. There are only a handful that I would even think of eating. Great problem to have. LOL.

    Kudos for staying on track during the holidays. I dieted once during thanksgiving and Christmas and it was hard, but not nearly as bad as one would think.
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    Quote Originally Posted by hossjob View Post
    I am SO glad I don't like any of that stuff. I have slowly moved from liking very few sweets to basically liking none. There are only a handful that I would even think of eating. Great problem to have. LOL.

    Kudos for staying on track during the holidays. I dieted once during thanksgiving and Christmas and it was hard, but not nearly as bad as one would think.
    Thanks! I'm kinda getting that feeling of the sweets. Like I want them but it just doesnt sound as good anymore.
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    Quick Question: So I've been having them same meals for a while, and I getting leaner don't get me wrong. But when I do Lat Spread my Abs are just flat you can see the lines and everything they just don't pop out. Then when I do a front double bi, they pop out. I know I still have a bit of fat to shred, would that be the problem?
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    Quote Originally Posted by Aggie2012 View Post
    Quick Question: So I've been having them same meals for a while, and I getting leaner don't get me wrong. But when I do Lat Spread my Abs are just flat you can see the lines and everything they just don't pop out. Then when I do a front double bi, they pop out. I know I still have a bit of fat to shred, would that be the problem?
    Probably not diet related unless you've had way more carbs than usual or have done something else leading to more water retention. Have you been eating lots of salt or not drinking enough water?
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    Quote Originally Posted by cswalczakny View Post
    Probably not diet related unless you've had way more carbs than usual or have done something else leading to more water retention. Have you been eating lots of salt or not drinking enough water?
    I have been eating a 1/2c more greens each meal, could that be it? I also have 2 servings of tobasco with my egg whites, and 2 more with my chicken. I drink about 2-4 gals daily.
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    Quote Originally Posted by Aggie2012 View Post

    I have been eating a 1/2c more greens each meal, could that be it? I also have 2 servings of tobasco with my egg whites, and 2 more with my chicken. I drink about 2-4 gals daily.
    The greens won't do that. Worst they'll do is make you gassy lol. The tobasco is high in salt but at 2-4 gallons id say you're good. Just got to be that last bit of fat there and maybe your hyper critical mind playing with you. You're in prep mode so I'm sure any little deficiency looks like a glaring imperfection to you.

    Just keep doing what you're doing. The #1 thing you did really well was give yourself plenty of time to get to where you want to be.
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    Quote Originally Posted by cswalczakny View Post
    The greens won't do that. Worst they'll do is make you gassy lol. The tobasco is high in salt but at 2-4 gallons id say you're good. Just got to be that last bit of fat there and maybe your hyper critical mind playing with you. You're in prep mode so I'm sure any little deficiency looks like a glaring imperfection to you.

    Just keep doing what you're doing. The #1 thing you did really well was give yourself plenty of time to get to where you want to be.
    Thanks, I kept getting crap for starting my prep at 19 weeks. I just ignored them, they don't know my body and that
    s just how much time I believe I needed to get in the best condition. I still keep everything the same. I'm about 1/4 of the way through the two bottles of tabasco, should I continue using? I will cut them out If I have too, to be honest I really don't need them.
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    Quote Originally Posted by Aggie2012 View Post

    Thanks, I kept getting crap for starting my prep at 19 weeks. I just ignored them, they don't know my body and that
    s just how much time I believe I needed to get in the best condition. I still keep everything the same. I'm about 1/4 of the way through the two bottles of tabasco, should I continue using? I will cut them out If I have too, to be honest I really don't need them.
    Keep the hot sauce man! A dash or two of hot sauce isn't going to hurt you. Who was giving you crap about starting prep 19 weeks out? We'll see what they say when you place higher than any of them.
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    There was a guy who worked at my job and he competed last year in the same comp. He placed 1st in teens 2nd in novice both him and another coworker gave me crap for starting early. But come April 6th there gonna see why I did start early, that was to win. I'll be competing against him in the novice division. I will beat him.
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    Quote Originally Posted by Aggie2012 View Post
    There was a guy who worked at my job and he competed last year in the same comp. He placed 1st in teens 2nd in novice both him and another coworker gave me crap for starting early. But come April 6th there gonna see why I did start early, that was to win. I'll be competing against him in the novice division. I will beat him.
    Yes you will
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    Tonight I'll post an update for my last 2 days. Meals and workouts to be included. I'm excited to lift today. Arms!
  

  
 

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