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Bean's 1st contest prep (Lecheek last 8 weeks)

I actually bought my gluten free pancake mix at Wal-Mart or Krogers, pre-mixed.

The boxed ones are super convenient, taste is pretty decent but harder to add your personal touch too as far as flavoring and protein.

What I've been doing lately is just messing around with different flours like rice & coconut flour. Buckwheat pancakes are pretty awesome too. Just gotta look around to see what's available. I've got some recipes bc I'm a fat kid at heart and love sweets, much more than the average joe, lol.
 
Danb2285 said:
I don't know if you can have these during your prep but I highly recommend them lol

Not during prep but those look great ill be getting those soon thanks Dan

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=77606"/>
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iparatroop said:
Closest Walmart to me is about 20 miles and it's infested with scary people. I don't believe in zombies, but I think that that Walmart is full of them. Do you have a "Whole Foods" out that way? If so, it's a good place to shop too.
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No whole foods that I know of. Actually the only **** we get from Walmart is most household items, some of my sons snack foods and pull-ups etc. not much food anymore. I mostly do winco and Costco and now trader joes. I've seen some shyt at Walmart I wished I'd never seen lol

snagencyV2.0 said:
girls with beards? :blink:
damn troop - seattle has gotten even stranger than the last time i was there

blue diamond - awesome stuff, great company

walmart - no
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Agreed

PalmFist said:
Oh my...
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Yes it's different but doesn't bother me really.

packers6211 said:
I went there too lol!!
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Sweet

Distilled Water said:
I actually bought my gluten free pancake mix at Wal-Mart or Krogers, pre-mixed.

The boxed ones are super convenient, taste is pretty decent but harder to add your personal touch too as far as flavoring and protein.

What I've been doing lately is just messing around with different flours like rice & coconut flour. Buckwheat pancakes are pretty awesome too. Just gotta look around to see what's available. I've got some recipes bc I'm a fat kid at heart and love sweets, much more than the average joe, lol.
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That's good to know DW thanks. Ill be hitting you up for some recipes soon :-)
 
So yesterday leg wo was kind of different lol. All I did was leg presses lol. I met my coach there once I woke up and realized our posing practice was actually Saturday not Sunday like I thought!

So we chatted about all the stuff going on in my life right now, and did some posing which I was actually nervous for as I haven't seen him in like 3 weeks. He looked at me and didn't say much at first, then he said "wow you've put on a ton of muscle, I could cut your water down and have you ready in ten days if I had to". This shocked me as I thought I was behind a little. But by the time we were done I had been there like 90 mins already so I hopped on the stars, warmed up and did set after set of leg presses worked my way up to 16 plates then worked down to 8 I think and did two widow makers and got up and left. Got some funny looks from people but actually I'm quite sore.

Today I felt like doing back so I did

Warmup

Meadow Rows
70x15
80x12
90x11 drop 70x10

Smith BB Rows r/p
185x9
185x9
195x7
Kept these lighter and really focused on contraction and stretch

DB pullovers
60x15
70x12
70x11

Stretchers
120x14
140x12
140x10

Felt strong today form was top notch on everything I usually struggle on stretcher at 120llbs but not today

Reeves Deadlift shrug variation
160x14
175x12
175x10

Lower back felt a bit weak so I'm staying light on these and focussing on really feeling upper back with the movement

Finished with 15m HIIT stairs 200cals

Good day today
 
bean5er said:
So yesterday leg wo was kind of different lol. All I did was leg presses lol. I met my coach there once I woke up and realized our posing practice was actually Saturday not Sunday like I thought!

So we chatted about all the stuff going on in my life right now, and did some posing which I was actually nervous for as I haven't seen him in like 3 weeks. He looked at me and didn't say much at first, then he said "wow you've put on a ton of muscle, I could cut your water down and have you ready in ten days if I had to". This shocked me as I thought I was behind a little. But by the time we were done I had been there like 90 mins already so I hopped on the stars, warmed up and did set after set of leg presses worked my way up to 16 plates then worked down to 8 I think and did two widow makers and got up and left. Got some funny looks from people but actually I'm quite sore.

Today I felt like doing back so I did

Warmup

Meadow Rows
70x15
80x12
90x11 drop 70x10

Smith BB Rows r/p
185x9
185x9
195x7
Kept these lighter and really focused on contraction and stretch

DB pullovers
60x15
70x12
70x11

Stretchers
120x14
140x12
140x10

Felt strong today form was top notch on everything I usually struggle on stretcher at 120llbs but not today

Reeves Deadlift shrug variation
160x14
175x12
175x10

Lower back felt a bit weak so I'm staying light on these and focussing on really feeling upper back with the movement

Finished with 15m HIIT stairs 200cals

Good day today
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Not a fan of Walmart, or leg presses, but solid Back session.
I knew you were getting close but ten days that's crazy.. You should maybe do a warmup show inbetween now and your planned show.
It'll be a good way to test run your peak week, and help dilute any nervousness of being on stage


I can't remember if you're doing physique or bb but you should try both, but then again your peak week will be very different depending on which you choose
 
aceroni said:
Not a fan of Walmart, or leg presses, but solid Back session.
I knew you were getting close but ten days that's crazy.. You should maybe do a warmup show inbetween now and your planned show.
It'll be a good way to test run your peak week, and help dilute any nervousness of being on stage

I can't remember if you're doing physique or bb but you should try both, but then again your peak week will be very different depending on which you choose
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Well I usually squat after leg presses but about halfway through my session this group of three started using the only squat rack we have and out smith machine was being used for declines.

Def not a fan of Wally's either but when you don't have a lot of income it's helpful.

Yeah I'm not sure I believe him but he's in charge so whatever. He wants me to do a few deplete/carb ups during the weeks to come so he can get an idea of what I react to.

He tried talking me into doing a show in Montana in 4 weeks (national qualifier) but I don't have any time off left this year so I said no.
 
Good stuff and looking nice and lean. Sure you full body pics were a bit washed out, tends to happen, also your abs tend to disappear when in a front relaxed position do to the raised rib cage. Man your Delts look awesome they sit completely up and off of your triceps. Good stuff!
 
MrKleen73 said:
Good stuff and looking nice and lean. Sure you full body pics were a bit washed out, tends to happen, also your abs tend to disappear when in a front relaxed position do to the raised rib cage. Man your Delts look awesome they sit completely up and off of your triceps. Good stuff!
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Thanks for your honestly Kleen, I'm having a hard time controlling my breathing and getting abs to show in the front position. I'm working on it. Ill try to out some up every or every other week from here on out. The funny thing about those pics is I think my hand was trembling cuz I wasn't that washed out. Any how ill make the wife take them next time. Thanks for the compliments bud
 
bean5er said:
Thanks for your honestly Kleen, I'm having a hard time controlling my breathing and getting abs to show in the front position. I'm working on it. Ill try to out some up every or every other week from here on out. The funny thing about those pics is I think my hand was trembling cuz I wasn't that washed out. Any how ill make the wife take them next time. Thanks for the compliments bud
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The washed out is normally from having too much light. You need to be able to see shadows to see definition, it all the ripples and striations are filled with light you don't see them very well. This is part of the reason a tan helps because your skin becomes less reflective and throws better shadows. Don't worry about getting your abs to show during a Front Relaxed shot. They are not looking at your abs then. In another percent or two you will be so lean that completely stretched out chest held high you will be able to see the lines of your abs decently when in a front relaxed. NEVER crunch down during a front relaxed to try to show abs you will make yourself look smaller. If anything try a vacuum during your front relaxed. If you want to show your abs you have the ab and thigh pose, and or if you have really nice abs you can make them pop during your Front Double Biceps pose, but only if you feel your abs are one of your best features. Otherwise again the vacuum will make everything look bigger. Also you physique looks like you are very well suited for the hands on hips most muscular and that one is a great one to really crank the abs nice and tight.
 
MrKleen73 said:
The washed out is normally from having too much light. You need to be able to see shadows to see definition, it all the ripples and striations are filled with light you don't see them very well. This is part of the reason a tan helps because your skin becomes less reflective and throws better shadows. Don't worry about getting your abs to show during a Front Relaxed shot. They are not looking at your abs then. In another percent or two you will be so lean that completely stretched out chest held high you will be able to see the lines of your abs decently when in a front relaxed. NEVER crunch down during a front relaxed to try to show abs you will make yourself look smaller. If anything try a vacuum during your front relaxed. If you want to show your abs you have the ab and thigh pose, and or if you have really nice abs you can make them pop during your Front Double Biceps pose, but only if you feel your abs are one of your best features. Otherwise again the vacuum will make everything look bigger. Also you physique looks like you are very well suited for the hands on hips most muscular and that one is a great one to really crank the abs nice and tight.
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This guy......pure gold.
 
MrKleen73 said:
The washed out is normally from having too much light. You need to be able to see shadows to see definition, it all the ripples and striations are filled with light you don't see them very well. This is part of the reason a tan helps because your skin becomes less reflective and throws better shadows. Don't worry about getting your abs to show during a Front Relaxed shot. They are not looking at your abs then. In another percent or two you will be so lean that completely stretched out chest held high you will be able to see the lines of your abs decently when in a front relaxed. NEVER crunch down during a front relaxed to try to show abs you will make yourself look smaller. If anything try a vacuum during your front relaxed. If you want to show your abs you have the ab and thigh pose, and or if you have really nice abs you can make them pop during your Front Double Biceps pose, but only if you feel your abs are one of your best features. Otherwise again the vacuum will make everything look bigger. Also you physique looks like you are very well suited for the hands on hips most muscular and that one is a great one to really crank the abs nice and tight.
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Thanks Kleen, great advice as always!

I'm actually doing physique so the posing is fairly simple and boring lol, but my goal over the next couple years is to switch over to bodybuilding. At my height I'd have to come in shredded at around 215-225 according to my coach so I'm always off from that but I assure you ill get there.

Montego1 said:
This guy......pure gold.
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That he is! This forum is lucky to have him for sure!
 
MrKleen73 said:
The washed out is normally from having too much light. You need to be able to see shadows to see definition, it all the ripples and striations are filled with light you don't see them very well. This is part of the reason a tan helps because your skin becomes less reflective and throws better shadows. Don't worry about getting your abs to show during a Front Relaxed shot. They are not looking at your abs then. In another percent or two you will be so lean that completely stretched out chest held high you will be able to see the lines of your abs decently when in a front relaxed. NEVER crunch down during a front relaxed to try to show abs you will make yourself look smaller. If anything try a vacuum during your front relaxed. If you want to show your abs you have the ab and thigh pose, and or if you have really nice abs you can make them pop during your Front Double Biceps pose, but only if you feel your abs are one of your best features. Otherwise again the vacuum will make everything look bigger. Also you physique looks like you are very well suited for the hands on hips most muscular and that one is a great one to really crank the abs nice and tight.
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I agree here 100%
 
Great chest/shoulder wo today. I'm bringing volume and strength focus focus down and only focussing on intensity and mind muscle connection as I get closer.

Warmup

Incline BB Press
135x22 wide
175x15
195x10
205x8

Low Cable Pulls ?
30x14
40x12
40x10 drop 20x10

Slight Incline DB Press 2 sec stretch 2sec squeeze
70x12
75x10
75x8

Wide Grip Standing BB Press
95x13
105x9 drop 45(bar)x16 over and back method

Swings
25x25
20x25
20x19

Rev Peck Deck
60x20/20/18

15 min HIIT stairs

Rest periods were 1m on incline Bb press the rest were between 30-45 sec. Another note I got laughed at while I was doing my drop set with just the bar on over and back presses, felt stupid for a min then I just took my hoodie off for the rest of my shoulder work and the separation and vascularity was awesome and those two didn't look at me again lol. I would like to just take some of these people through a MD workout just to give them an idea.

That is all
 
bean5er said:
Great chest/shoulder wo today. I'm bringing volume and strength focus focus down and only focussing on intensity and mind muscle connection as I get closer.

Warmup

Incline BB Press
135x22 wide
175x15
195x10
205x8

Low Cable Pulls ?
30x14
40x12
40x10 drop 20x10

Slight Incline DB Press 2 sec stretch 2sec squeeze
70x12
75x10
75x8

Wide Grip Standing BB Press
95x13
105x9 drop 45(bar)x16 over and back method

Swings
25x25
20x25
20x19

Rev Peck Deck
60x20/20/18

15 min HIIT stairs

Rest periods were 1m on incline Bb press the rest were between 30-45 sec. Another note I got laughed at while I was doing my drop set with just the bar on over and back presses, felt stupid for a min then I just took my hoodie off for the rest of my shoulder work and the separation and vascularity was awesome and those two didn't look at me again lol. I would like to just take some of these people through a MD workout just to give them an idea.

That is all
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Dude don't worry about what those ****in queers were saying, thinking, or staring. Over and backs are a bitch, I can remember finishing my chest and delt session with just the bar and they're not a joke, by any means.
 
Haha dude in the past 9 weeks of MD I've been laughed at and given weird looks so many times.
My most memorable time was during my first chest day of phase 2 doing the 3 second negative 2 sec in the hole 45 sec rest flat BB bench. I was getting pinned with 175 on my last set these 3 clowns were repping 185 for 6-8 and thought they were big sh1t and like giving me looks like I was a b1tch and they could bench more than me...not that I have anything to prove but the next time they were in there I had an urge to bench...so I threw 275 on and started repping a couple out...I didn't get anymore looks after that :)
 
Plenty of weird looks doing MD here as well. Those same people eventually started showing interest and asking questions about it.
 
aceroni said:
Dude don't worry about what those ****in queers were saying, thinking, or staring. Over and backs are a bitch, I can remember finishing my chest and delt session with just the bar and they're not a joke, by any means.
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I know I know for some reason it bugged me today.

Danb2285 said:
Haha dude in the past 9 weeks of MD I've been laughed at and given weird looks so many times.
My most memorable time was during my first chest day of phase 2 doing the 3 second negative 2 sec in the hole 45 sec rest flat BB bench. I was getting pinned with 175 on my last set these 3 clowns were repping 185 for 6-8 and thought they were big sh1t and like giving me looks like I was a b1tch and they could bench more than me...not that I have anything to prove but the next time they were in there I had an urge to bench...so I threw 275 on and started repping a couple out...I didn't get anymore looks after that :)
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Yeah the only I'm trying to prove is to myself not anyone else, not sure why it bugged me today.

Distilled Water said:
Between MD and DC training. People at my gym probably think I'm a fool....until summer when I'll be training in Y-back tanks ;-)
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Yeah buddy that's what I had on under my hoodie.

Wilpit said:
I my have to try to MD training sometime this summer bc it sounds pretty legit
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If you want links ill send them to you everyone should try it. I'm hooked

breezy11 said:
Plenty of weird looks doing MD here as well. Those same people eventually started showing interest and asking questions about it.
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Yup, I've already given links to one dude at the gym
 
Okay so schedule has changed for the time being. Today and tomorrow are "off" days now in which ill be doing just cardio and AB work. Today I decided on these days to implement fasted LISS cardio.

Woke at 350 popped my AP and had some alphamine gonna go do some cardio :-)

Honestly I'm focking starving. I've been starving since I went to bed lol

So my split for now will look like this

Sunday - legs
Mon- off/cardio
Tues- chest/shoulders/cardio HIIT
Weds- back/cardio HIIT
Thurs-off optional cardio LISS
Friday- arms/
Saturday- chest/cardio

EDITED
 
Hmmm...leg day followed by back are 2 pretty taxing workouts together. Maybe switch tuesday and friday up?
 
AZMIDLYF said:
Hmmm...leg day followed by back are 2 pretty taxing workouts together. Maybe switch tuesday and friday up?
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Agree thanks AZ I fixed it. This is just how it worked out this week. Swapped back to weds and Monday is now an off day
 
With my age I am all about recovering from the workouts. Lol
 
Distilled Water said:
Bean just make sure to stay safe. If something doesn't feel right in the gym (beyond normal prep diet whoas) shut it down and fight another day. No need for injuries now, especially with you bein a head of the game homie.
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That is the plan bud. I have been strugginmg with this mentally as far as toning it down a bit but I would hate to get injured this close. So i took BB squats out and regular deads out as well. These are the only two exercises that I am not confident with and the only two that I have been injured doing. Thanks for the advice, intensity will be there just not quite as much volume.

Going to hit MD training hard andby the book after this show though!
 
Your still a monster bean. Now is a good time to start to focus in isolation only workouts too. Fine tweek those muscles and muscle groups to really make you stand out of the crowd!

Just a monster bro. Focus on variety and results from here on out and just block out everything else.

YOU GOT THIS! ItS GAME TIME BRO!!!
 
snagencyV2.0 said:
removing bb squats? :shocked:
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I knew this would get ur attention. My focus this offseason will be legs mainly squats but gotten hurt twice doing them improperly so I decided to take them out or if I do them they are at the end of my workout. My long term goal is bodybuilding not physique but I'm going to do a few physique shows as at my height I'm not big enough to compete in bbing. Most of these physique guys don't even train legs so I figure I'm already one step ahead.


MANotaur said:
Your still a monster bean. Now is a good time to start to focus in isolation only workouts too. Fine tweek those muscles and muscle groups to really make you stand out of the crowd!

Just a monster bro. Focus on variety and results from here on out and just block out everything else.

YOU GOT THIS! ItS GAME TIME BRO!!!
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Thanks Mano that's the game plan!
 
bean5er said:
I knew this would get ur attention. My focus this offseason will be legs mainly squats but gotten hurt twice doing them improperly so I decided to take them out or if I do them they are at the end of my workout. My long term goal is bodybuilding not physique but I'm going to do a few physique shows as at my height I'm not big enough to compete in bbing. Most of these physique guys don't even train legs so I figure I'm already one step ahead.

Thanks Mano that's the game plan!
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Good! If you GOT any problem areas let me know! Ill see if i can't whip something ip for you...but judging by your last update pic bro your golden. Everything is nice and proportionate and symmetrical. That's good your not taken the low road and neglecting legs just cause your a physique competitor now.
 
Monsta65 said:
great stuff Bean it truely is awesome, keep up the work, ur an animal
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Glad to have you in here bro and thank you!

MANotaur said:
Good! If you GOT any problem areas let me know! Ill see if i can't whip something ip for you...but judging by your last update pic bro your golden. Everything is nice and proportionate and symmetrical. That's good your not taken the low road and neglecting legs just cause your a physique competitor now.
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Thanks buddy just gonna put er on cruise control and tear this comp up :-)
 
Poll question,

George Foreman grill, worth it or not? I'm going through propane like crazy, and the mess it makes cooking it the stove sucks and when cooking 12+ breasts stove is inconvenient
 
bean5er said:
Poll question,

George Foreman grill, worth it or not? I'm going through propane like crazy, and the mess it makes cooking it the stove sucks and when cooking 12+ breasts stove is inconvenient
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Absolutely I love mine lol. I use it for fish even.
 
bean5er said:
Poll question,

George Foreman grill, worth it or not? I'm going through propane like crazy, and the mess it makes cooking it the stove sucks and when cooking 12+ breasts stove is inconvenient
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I'm buying one soon for the exact reasons you stated.
 
bean5er said:
Poll question,

George Foreman grill, worth it or not? I'm going through propane like crazy, and the mess it makes cooking it the stove sucks and when cooking 12+ breasts stove is inconvenient
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They make it super convenient and quick if they're all thawed. They have a tendency to dry the meat if your not careful and they can make your kitchen stink if they don't get cleaned after each use....

But id you get the big ass one and grill ip six or seven breasts all at the same time...yeah its worth it
 
George Forman grill is the best thing ever. Easy to clean. Flip the chicken a lot. Quick cooking too.
 
Danb2285 said:
Absolutely I love mine lol. I use it for fish even.
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Good to know thanks. Are they messy at all?

iparatroop said:
I'm buying one soon for the exact reasons you stated.
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Yeah buddy

MANotaur said:
They make it super convenient and quick if they're all thawed. They have a tendency to dry the meat if your not careful and they can make your kitchen stink if they don't get cleaned after each use....

But id you get the big ass one and grill ip six or seven breasts all at the same time...yeah its worth it
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Okay a bit worried now :-). Smelly kitchen I don't want, can u explain further plz.

I actually prefer my chx on the dry side as I eat it cold

Montego1 said:
George Forman grill is the best thing ever. Easy to clean. Flip the chicken a lot. Quick cooking too.
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Good to know thanks buddy.

Does the food taste any different like in a bad way?
 
It's only tastes different if you don't clean them.....cause you have day old chicken grease all over it lol. They are very easy to clean and make no mess at all. The ultimate chicken cooker. If you flip the breasts regularly and don't let them sit on one side the entire time they are juicy as hell too. Best investment you will ever make.
 
Montego1 said:
It's only tastes different if you don't clean them.....cause you have day old chicken grease all over it lol. They are very easy to clean and make no mess at all. The ultimate chicken cooker. If you flip the breasts regularly and don't let them sit on one side the entire time they are juicy as hell too. Best investment you will ever make.
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Trying to convince the wife of this lol

Thanks bud
 
Lol it just smells like grilled chx for a day...not the worse thing in the world.

Now if you cook some salmon and swordfish up and then leave it out over night....just leave your windows and door open with the fans on and you'll ne g2g in a few hour's lol. Freeze can't even k.**** that stench out


So nbottom line is...clean it...its easy...but theyre wonderful. Don't let the fish smell stuff scare you. Its no worse than baking it
 
MANotaur said:
Lol it just smells like grilled chx for a day...not the worse thing in the world.

Now if you cook some salmon and swordfish up and then leave it out over night....just leave your windows and door open with the fans on and you'll ne g2g in a few hour's lol. Freeze can't even k.**** that stench out

So nbottom line is...clean it...its easy...but theyre wonderful. Don't let the fish smell stuff scare you. Its no worse than baking it
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Haha. thanks, that's what I figured
 
Lol, I can't diet with out my foreman grill. I actually don't clean it after every cooking session. I love cooking a chicken breast with some day old steak grease on the pan. Yum
 
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