Kbayne Reverse Dieting, Mountain Dog, and Much More

kbayne

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This log will explain my reverse diet plan, training (mountain dog), food pics, and just some random stuff. Hoping to make it a fun but motivating/helpful log for everyone.

I just competed in the NPC 2014 Phil Heath Wyoming Classic this past weekend. It was my first show and I was nervous as ever to do it. I had been cutting for quite some time before I even knew I was going to compete in it. As I got leaner, I told myself why not try and compete since I am already this lean? So I was searching around for a competition and came across the Phil Heath classic which was only 45 minutes away from where I am. By the time I told myself I was going to compete, the show was 3 weeks away only.

For the show, I didn't have a coach or anything of the sort. I did my own contest prep, diet, training, peak week, and whatever else you can think of. Anyways, I ended up taking 2nd place over all and am now nationally qualified for the NPC USAs and NPC National Championships for Men's Physique. Here is a picture that I have:

Show Picture.jpeg


As I came off stage, I had three different coaches and many of the competitors telling me I was the most shredded dude there and the overall win should have been mine. But my tan was way to light and that is what hurt me. It was a learning experience but I now know that a tan really does make a huge difference up on stage and next time I won't let that hurt my placing. I was upset with myself for dropping a spot in placing because of the tanning thing but at the same time with it being my first show and not having a coach or anything, I was happy with my placing.

As for training, I will be doing Mountain Dog training with a split looking like this:

Legs
Chest and Shoulders
Back
Chest and Shoulders
Legs and Arms
Back
Off

I will be doing cardio 5 times a week consisting of either LISS in the morning or HIIT post-workout. As I get further into my reverse diet, cardio will drop some.

I'm really going to focus on adding some quality size to my frame.

Ill post up my workouts and numbers as often as possible. My strength took a pretty big hit, especially on legs but it will come back soon enough :).

Here is what my diet (macros) were at the end of prep:
Calories - ~2050
Carbs - 75 (ish) (most from veggies)
Protein - 270
Fat - 65

To begin reverse diet, macros will be:

Calories - 2115
Carbs - 90
Protein - 270
Fats - 75

I know that isn't much/if any of a caloric increase, but I will increase calories/carbs on a weekly basis depending on how the scale is moving. It will be a very slow process but will be worth it.

I have always went from high carbs to slashing carbs to an extreme low for a cut and visa versa from a cut to a bulk, so my metabolism isn't all that great as well as my insulin sensitivity. So we will see how this goes as this will be my first reverse diet out of a cut.

I plan to increase carbs and once they get higher, slowly decrease protein as I know it is pretty high right now.

Supplementation will be the following:

X-Gels - 1.5 grams
AnaBeta Elite - 4 caps
Soy Lecithin (PA) - 1.2 grams
Amino IV - 2 scoops intra-workout
Recompadrol
Na-RALA
ALCAR
And staples

Oh yeah, High Volume once that is released :)

So with all that, lets get this rolling and have some fun.
 
bolt10

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IN!

If anyone didn't know this guy just killed his contest. Congrats man. :D

So this should be a great log.
 
breezy11

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IN!
If anyone didn't know this guy just killed his contest. Congrats man. :D
So I've heard. :)

Congrats dude! You looked great.
 
Driven2lift

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In for this as well
 
money0351

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Subbed! You are looking ripped brother
 
kbayne

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IN! If anyone didn't know this guy just killed his contest. Congrats man. :D So this should be a great log.
Thanks bro!

Subbed. So I've heard. :) Congrats dude! You looked great.
Thanks Matt!

I definitely should have used the tanning offered at the show. I was told my tan was way to light and that's what hurt me. Had 3 different coaches and several competitors tell me I was the most shredded dude in the show. Oh well, learning experience and now I know for next time.

Nationally qualified though for NPC USAs and NPC National Championships!

In for this as well
Glad to have you and your chef skills in here :)
Subbed! You are looking ripped brother
Thanks bro!
Subbed to learn. :)
Hope to help :)
 
kbayne

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I'll get some pictures thrown up tonight. The official results and photos should be posted on NPC News Online and Bodybuilding this week sometime.
 
booneman77

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In! Can't wait to see the pics
 
mountainman33

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In. Always in need of motivation from succesful lifters. :cheers:
 
kbayne

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kbayne

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More photos:



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kbayne

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image-3875491756.jpg


Phil Heath. Dude is MASSIVE lol
 
breezy11

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Thanks Matt!

I definitely should have used the tanning offered at the show. I was told my tan was way to light and that's what hurt me. Had 3 different coaches and several competitors tell me I was the most shredded dude in the show. Oh well, learning experience and now I know for next time.

Nationally qualified though for NPC USAs and NPC National Championships!
Yeah, like I was saying, I'll probably use the company provided by the show (usually Pro Tan) next time as well. The place I used did pretty good the first time, but last show my color was way too light. Thankfully, I had someone give me a coat of Pro Tan when I got to the venue. Either way, you did great. Any idea of when you might compete again?
 
kbayne

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Yeah, like I was saying, I'll probably use the company provided by the show (usually Pro Tan) next time as well. The place I used did pretty good the first time, but last show my color was way too light. Thankfully, I had someone give me a coat of Pro Tan when I got to the venue. Either way, you did great. Any idea of when you might compete again?
I was going to see if I could get a coat thrown on by the company provided but didn't. I probably should have.

And just so everyone knows, Matt gave me some insight and helpful hints for peak week so I would like to thank him on that!

As for next competition, I am not positive right now. Going to look at some things and think about it but when I decide I'll definitely post about it in here.
 
booneman77

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You looked great man! Veins and striations in the most muscular are insane. Even those forehead veins ha. Great ab separation too. Really impressive overall package and symmetry.

Def needed to go waaaayyy heavier on the tan tho. Us pasties have a tough time showing as much as someone with a naturally darker complexion.
 
kbayne

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Thanks bro! Yeah it really sucks that a tan can make or break your placing like that. But like I said, learning experience and now i know. After pre-judging, a few competitors told me about my tan being way to light and if I was darker the show was mine no doubt. Tanning won't be the problem next time lol.

On top of that, I am white as a ghost lol.
 
kbayne

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Once the pictures are up on NPC News Online or BB, I'll really be able to see how light the tan was.

By the way, any recommendations on what I should focus on for my physique are welcome as well.
 
kbayne

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Anyone going to go to the NPC Jay Cutler Classic in Baltimore and watch Doug Miller compete??

I would love to go watch that if I was in that area.
 
breezy11

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Anyone going to go to the NPC Jay Cutler Classic in Baltimore and watch Doug Miller compete??

I would love to go watch that if I was in that area.
No, but he's been looking pretty ridiculous lately. I should've gone to see him compete on the Cape.
 
kbayne

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No, but he's been looking pretty ridiculous lately. I should've gone to see him compete on the Cape.
Very ridiculous! Dude is a monster and just so shredded it is insane.
 
kbayne

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Looking to start adding some intra carbs. What flavor HBCD from TN you guys go with?
 
breezy11

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Looking to start adding some intra carbs. What flavor HBCD from TN you guys go with?
I use a bunch of different ones. You can't go wrong with vanilla, since it goes well with whatever flavor you add to it. Right now I have vanilla, banana bash, banana cream, and very berry strawberry. I have orange mango Glycofuse as well. Pick something that sounds good with the Amino IV and High Volume Flavors. :)
 
booneman77

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Once the pictures are up on NPC News Online or BB, I'll really be able to see how light the tan was.

By the way, any recommendations on what I should focus on for my physique are welcome as well.
The biggest thing I can see is shoulder size. You have great definition and separation but lack that 3D look, especially from behind. Your back width is pretty solid but your total taper doesn't show nearly as much from the front since your shoulders are a bit "flat".

I've always had the same problem, trying to add that bulky, round, boulder look to my shoulders.
 
kbayne

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I use a bunch of different ones. You can't go wrong with vanilla, since it goes well with whatever flavor you add to it. Right now I have vanilla, banana bash, banana cream, and very berry strawberry. I have orange mango Glycofuse as well. Pick something that sounds good with the Amino IV and High Volume Flavors. :)
Yeah, I'll be using Amino IV (obviously lol).

Going to experiment with dosing but was thinking 30-60 grams would be a good starting point depending on body part trained that day.

The biggest thing I can see is shoulder size. You have great definition and separation but lack that 3D look, especially from behind. Your back width is pretty solid but your total taper doesn't show nearly as much from the front since your shoulders are a bit "flat".

I've always had the same problem, trying to add that bulky, round, boulder look to my shoulders.
Thanks for the recommendation! I obviously will be working on everything but just wanted to see what others thought as well :)
 
kbayne

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This morning I went in and did 10 minutes on the bike 30 minutes on the stair master.

Hit legs this afternoon:

Lying Leg Curls:
37.5 x 8
50 x 8
65 x 8
75 x 8
85 x 8
100 x 8 + 6 partials
100 x 8 + 6 partials
100 x 8 + 6 partials
100 x 8 + 6 partials

Safety Bar Squat:
95 x 15
105 x 15
135 x 10
185 x 8
185 x 8
185 x 8
185 x 8
185 x 8 drop, 135 x 10, drop 105 x 10, drop 95 x 10

Leg Press (plate loaded); high wide stance with feet pointed out + feet together:
200 x 8 x 8
400 x 8 x 8
600 x 8 x 8
800 x 8 x 8
800 x 8 x 8
800 x 8 x 8, drop, 600 x 8 x 8, drop 400 x 8 x 8

Dumbbell step-ups:
45 x 12 each leg
45 x 12 each leg
45 x 12 each leg
45 x 12 each leg

Stiff Legged BB Deadlifts:
140 x 10
190 x 10
190 x 10
190 x 10, drop 140 x 10, drop 95 x 10

Seated Leg Curl (toes pointed out) with a 2 second hold at the top:
110 x 12
110 x 12
110 x 12

Finished with 10 minutes on the stair master and 10 minutes of HIIT on the bike

Really solid lift and motivation was sky high. The safety bar squats really nailed my quads and had them pumped from the get go.
 
kbayne

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I forgot to snag a picture but post workout was buffalo chicken quesadilla:

Cream cheese
Buffalo style franks
Cheddar cheese
Two tortillas

image-2103094665.jpg


Snickerdoodle egg sandwiches

These were gone in literally 1 minute lol.
 
kbayne

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Hit 30 minutes of cardio on the stair master this morning.

Weight was 175

Prior to the comp, my last weight in was 169.

Post-contest I did enjoy quite a bit of food and on Sunday as well (more then I wanted lol).
 
kbayne

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Breakfast:
2 whole eggs
3 servings egg white
1 slice fat free cheese
1 link Alfresco Buffalo style chicken sausage
Franks buffalo style sauce
Ketchup on top

1.5 serving broccoli with kernel seasons Kettle corn seasoning

image-487490551.jpg
 

gokix811

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Sounds good. Never tried veggies with kernel seasoning.
 
kbayne

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Sounds good. Never tried veggies with kernel seasoning.
The broccoli with kernel seasonings kettle corn is awesome. I thought it would be weird at first but was surprised. I usually throw the ranch seasoning on it as well.
 
breezy11

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The broccoli with kernel seasonings kettle corn is awesome. I thought it would be weird at first but was surprised. I usually throw the ranch seasoning on it as well.
MPA Approved :thumbsup:. Matt Porter was using those to flavor a few things. I looked for them once, but the store stopped carrying it.
 
kbayne

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MPA Approved :thumbsup:. Matt Porter was using those to flavor a few things. I looked for them once, but the store stopped carrying it.
Yep :). I throw the Cheesy Jalapeno on my eggs all the time. The buffalo wing goes good with chicken too. They definitely are great when calories are lower and need some extra spice/flavor.
 
booneman77

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Yep :). I throw the Cheesy Jalapeno on my eggs all the time. The buffalo wing goes good with chicken too. They definitely are great when calories are lower and need some extra spice/flavor.
Where do you get these? They sound awesome
 
kbayne

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Where do you get these? They sound awesome
I get them at Wally World (wal-mart lol). Right by the popcorn.

They have quite a bit of choices and they literally go good with everything.
 
booneman77

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I get them at Wally World (wal-mart lol). Right by the popcorn. They have quite a bit of choices and they literally go good with everything.
Perfect. My favorite place to shop ha. Thanks!
 
kbayne

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Leg DOMS are setting in. Tomorrow will be worse then today.
 
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I just got out of an 85 minute class. Stood up and legs weren't stable lol.
I have a tendency to sit on one of my legs at work and it tends to go numb without me noticing... After leg day this causes severe problems as one toasted leg can't support my weight ha.
 
NattyForLife

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Try having DOMS and in school have some electrotherapy done to your VMO! Its painful!
 
kbayne

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What's everyone's opinion on counting fiber towards total carb count? I've always counted them even if from veggies but just curious on other opinions?
 
booneman77

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What's everyone's opinion on counting fiber towards total carb count? I've always counted them even if from veggies but just curious on other opinions?
I always count just for ease. I feel like all fiber can't possibly count for zero so there's gotta be some caloric value
 
NattyForLife

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What's everyone's opinion on counting fiber towards total carb count? I've always counted them even if from veggies but just curious on other opinions?
If it has any caloric value whatsoever i count it!
 
kbayne

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I believe fiber has a caloric value of 2 kcal per gram.
 
Driven2lift

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I believe fiber has a caloric value of 2 kcal per gram.
Varies on the fibre in question, same with sugar alcohols.
If you wanted to get that specific in your tracking you would have to look up each individually
 
kbayne

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Varies on the fibre in question, same with sugar alcohols. If you wanted to get that specific in your tracking you would have to look up each individually
Yeah. I was just curious what others did is all.
 
Driven2lift

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Yeah. I was just curious what others did is all.
I use net carbs (minus fibre) and don't worry about it other than making sure i get enough.

I track all my veggies just because its easy in myfitnesspal and i can total up my fibre to hit 30+
 

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