DW 1st contest prep

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  1. DW 1st contest prep


    Well guys, this Saturday will put me at the 10 week mark on contest prep. I want to use this as a guide and maybe help some guys. Along with the support of my fellow guys & gals of AM. This forum has given me a lot so I'm trying to give back!

    I won't list food i actually eat but I'll list macros/supplements/carb ups/workout split & cardio schedule

    As of last week I was 211.8 (weigh every Friday) puts me at a total 4 week weight loss of 15lbs (4 weeks of prep)

    I'll post some pictures Saturday when I'm free. 1st post here to get the ball rolling....
    Serious Nutrition Solutions Representative


  2. Awesome bro! Do work!


  3. In to learn
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons
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  4. distill dat fat!

  5. Good Luck!!! I'm 7 weeks out

  6. Thanks for the support guys! It really means a lot.

    So my split goes as follows right now

    Sunday: OFF
    Monday: shoulders
    Tuesday: legs
    Wednesday: cardio/abs/calfs
    Thursday: Chest/back
    Friday: arms
    Saturday: cardio/abs/calfs

    Cardio:
    30min Low-intensity post workout (none on leg day)
    60min Low-intensity on cardio days

    In this phase (week 12-8) I have 2 carb up meals/week. Monday & Thursday nights consisting of about 150gr of carbs (mostly low GI)

    Daily macros are about like so
    Protein: 365gr
    Carbs: 30gr (subtracted fiber)
    Fat: 100gr

    Supplements:
    Beverly International
    -ultra 40's
    -mass amino
    -lean out
    200mg 7-keto
    3gr CLA
    5gr omega 3-6-9
    10gr Glutamine (during my workout)

    I'm on NO fat loss supplements right now!

    That's it for now folks! I'll post pictures at the 10week mark this weekend!
    Serious Nutrition Solutions Representative

  7. Like the split. I would be dying with that low carb amount. Lol
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons

  8. Quote Originally Posted by AZMIDLYF
    Like the split. I would be dying with that low carb amount. Lol
    Yeah I'm struggling but stay busy at work so that helps. I'm gas'd during my workouts but the competition aspect of it keeps my going. I'm usually in bed by 8:30, by the time the hunger really gets bad I'm passed out hh
    Serious Nutrition Solutions Representative

  9. True, the late evening cravings would be insane. Eye on the prize bubba!!
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons

  10. You know you always have my support, Bill!

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  11. Hey Brother, Subbed I will definitely be checking in on you. Let's see those pics.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Log:
    http://anabolicminds.com/forum/workout-logs/256911-kleen-cuts-back.html

  12. 10 weeks out, sitting at 208.8. I'm ecstatic for my carb up 2maro night!

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    I'm going to try and get someone to take pictures from here on out, makes it a pain doing it myself. Can't really pose like normal and get a solid, overall gauge.
    Serious Nutrition Solutions Representative

  13. Their is some work to do here to get in competition shape in 10 weeks. I am going to be watching this closely to see how you go about pulling it off.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Log:
    http://anabolicminds.com/forum/workout-logs/256911-kleen-cuts-back.html

  14. Quote Originally Posted by MrKleen73
    Their is some work to do here to get in competition shape in 10 weeks. I am going to be watching this closely to see how you go about pulling it off.
    That's the truth!

    I'll get it done, did you see my log from a few years ago? It was an 8 week cut where I got into near contest shape with a looser diet/training.
    Serious Nutrition Solutions Representative

  15. Quote Originally Posted by MrKleen73 View Post
    Their is some work to do here to get in competition shape in 10 weeks. I am going to be watching this closely to see how you go about pulling it off.
    I agree. Although I haven't seen the last log.

    Quote Originally Posted by Distilled Water View Post
    That's the truth!

    I'll get it done, did you see my log from a few years ago? It was an 8 week cut where I got into near contest shape with a looser diet/training.
    Natty? Post those pictures. That's impressive if you were in contest shape and you retained lbm.
    ForeRunner Labs
    The Future of Human Performance
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  16. I'd be interested in that info as well...link the log
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons

  17. Yeah, natty cuts. Both the last one (the link I'm posting) and this one.

    Walking 6pac by Aug 1....time to be held accountable

    That was the 8 week cut. For the record, I love your guys honesty! You guys know I've been around here for a while and the constructive criticism is key in this sport & you wont see me turning into a little nancy.
    Serious Nutrition Solutions Representative

  18. And for the record my starting weight for this cut is about 50lbs heavier! I know my bodyfat is higher at the start of this buuuuuut not 50lbs worth, not even close.

    I know my bodyfat is higher but the amount of muscle I've added over the course of 3.5years should only help this cut be as good or better than the one linked!
    Serious Nutrition Solutions Representative

  19. Yeah I remember reading one of your cuts that was pretty impressive.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Log:
    http://anabolicminds.com/forum/workout-logs/256911-kleen-cuts-back.html

  20. Totally gas'd today after work, could have been the heat, it was 97 when i got out. Either way, i had a Spike preworkout to kick me into gear & had a great workout. I love those things but miss the lime flavor.

    Looks like triple digits from here on out for daily highs, gonna make me a bit more sluggish and really focus on being hydrated which I've been slacking on.
    Serious Nutrition Solutions Representative

  21. 108 today in my hood!!
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons

  22. Quote Originally Posted by AZMIDLYF
    108 today in my hood!!
    Where you at homie?
    Serious Nutrition Solutions Representative

  23. AZ desert bubba
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons

  24. Your splits look great and I like the amount of cardio you are doing. Stick with it and it will really pay off big time

  25. Yeah the heat can be grueling for sure. We are only up to 96 here in Houston so far. Hopefully we don't spend too much time in the triple digits.
    Live Hard, Laugh Hard, Love Hard and Heal Fast! - KLEEN
    Current Log:
    http://anabolicminds.com/forum/workout-logs/256911-kleen-cuts-back.html

  26. I'll take the dry over that humidity you guys have in Houston.
    Always open light. Itís not what you open with, itís what you finish with. Louie Simmons

  27. Man once it gets over 100 it's friggen brutal, dry or not!
    Serious Nutrition Solutions Representative

  28. Quote Originally Posted by Distilled Water View Post
    Man once it gets over 100 it's friggen brutal, dry or not!
    I think my breaking point is around 108-110. In El Salvador it's regularly over 100 but it feels nice because of the breeze. Virginia heat is just deathly. Surprised more people don't just melt, kill themselves, or flee out of VA because of it.

  29. Quote Originally Posted by Torobestia
    I think my breaking point is around 108-110. In El Salvador it's regularly over 100 but it feels nice because of the breeze. Virginia heat is just deathly. Surprised more people don't just melt, kill themselves, or flee out of VA because of it.
    I was in VA for 3 years, I didnt think it was as bad as the CA central valley. However, i was in the mountains while in VA. VA Beach gets a little blah though

    I know when it was 112 in Fresno one summer I was visiting, I think I died, then brought back to life by the 80 degree AC in the house lol
    Serious Nutrition Solutions Representative

  30. Quote Originally Posted by Distilled Water View Post
    I was in VA for 3 years, I didnt think it was as bad as the CA central valley. However, i was in the mountains while in VA. VA Beach gets a little blah though

    I know when it was 112 in Fresno one summer I was visiting, I think I died, then brought back to life by the 80 degree AC in the house lol
    For whatever reason though I think everything between Roanoke and Northern Virginia gets this god-awful humidity in the summer that has you swimming and choking on air from July through September. It's just awful.

    I lived not too far from Fresno, actually! Santa Cruz! But the ocean kept us pretty mild; I think it was 80 max when I was there (and about 55 low, and that was in the early AM).

  31. Killed legs today but I was dragging bad! I came home from work and took about a 30ish minute nap then trained.

    I never thought I'd say this, I actually look forward to my meal at night that contains 4 cups salad with vinegar & oil dressing (EVOO based) lol. This meal will probably stick!
    Serious Nutrition Solutions Representative

  32. Late but in bro kill it!
    Independent

  33. Those of you guys who are sick of mediocre protein favors, give Beverly International a try. I know it's a little pricey (about $32 for > 30ish servings) but their vanilla UMP protein is amazing! I've been out all week and I'm missing it. I'm using optimum nutrition pro-complex right now, just not the same. Funny thing, I used to think it was above average lol. I've got a container of cookies & cream UMP coming also, really looking forward to trying that!
    Serious Nutrition Solutions Representative

  34. Quote Originally Posted by Distilled Water View Post
    Those of you guys who are sick of mediocre protein favors, give Beverly International a try. I know it's a little pricey (about $32 for > 30ish servings) but their vanilla UMP protein is amazing! I've been out all week and I'm missing it. I'm using optimum nutrition pro-complex right now, just not the same. Funny thing, I used to think it was above average lol. I've got a container of cookies & cream UMP coming also, really looking forward to trying that!
    They're probably one of the best known for their flavors. As you suggested, though, that price is prohibitive for me at least.

  35. Hey DW, about this cutting cycle ... what do you hope to accomplish during your training in terms of where you are with the weights? I mean, do you hope to 1) maintain strength and cut (so you adjust volume or tempo accordingly to accomplish this), 2) do you try to even go up with the weights maybe, or 3) do you not care and just stick with whatever you can accomplish with a certain tempo/volume/whatever - basically whatever gets you to the cut/shredded state? Just curious.

  36. Quote Originally Posted by Torobestia
    Hey DW, about this cutting cycle ... what do you hope to accomplish during your training in terms of where you are with the weights? I mean, do you hope to 1) maintain strength and cut (so you adjust volume or tempo accordingly to accomplish this), 2) do you try to even go up with the weights maybe, or 3) do you not care and just stick with whatever you can accomplish with a certain tempo/volume/whatever - basically whatever gets you to the cut/shredded state? Just curious.
    Great question!

    During the first few weeks, while my carbs were a bit higher, I was still trying to add strength if possible.

    Now, I train the same volume/intensity/weight as before. Volume is actually up a little from my "off-season" but the weights I use, i'm trying to maintain strength from the 13 week mark. So far, so good. I'm using the same weights in almost every exercise, I'll add weight if it's too easy and back off 5lbs or so if I'm a rep short.

    I'm hoping to maintain throughout but if it dips a little, I'm not too worried, unless there's a drastic drop off.
    Serious Nutrition Solutions Representative

  37. Solid workout this evening! Strength still sitting pretty pushing the triple digit dumbbells on presses!

    Luckily, I have found a solid workout partner out here. He's new to the lifting game but played college basketball so he's no stranger to hard work & keeping me going when I'm dragging
    Serious Nutrition Solutions Representative

  38. I had an endo-rush before my workout today since its sugar free and <2 carbs per bottle. Holy crap, the sour apple taste like pure garbage. Solid energy but I'll never partake again.

    Had a good workout but my stomach feels a little blah, probably that endo-rush. I'll take pictures again this weekend (9weeks out) about to hit another gear!
    Serious Nutrition Solutions Representative

  39. Well, no pictures. I'll take some next weekend at the 8 week mark. I have to so I can send them to my coach anyways. It was 106 & 108 this weekend so I've been posted up on the couch all weekend relaxing!

    I did go to the gym yesterday for my workout. I woke up this morning and she shoulder is killing me, can't raise it above my head! I have no idea how this happened and hope its just from sleeping on it wrong. Some ibuprofen, heat & ice on it today.
    Serious Nutrition Solutions Representative
  

  
 

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