Milas' Needtobuildmuscle Contest Log. NeedToBuildMuscle & MrSupps

I've heard that, but I was reading some Layne Norton stuff on peak week and it said it was okay to train at a lighter intesity during peak week. Even my coaches were advising light workouts, and legs first thing in the week. Definitely need to taper down, but still good to work the muscles. It also helps with glycogen storage, keeping the demand up! Made sense to me, and I just can't imagine not going to the gym!!!

Perhaps light workouts would be ok, can't see where they'd do any harm. I would just replace the workouts with some really heavy duty posing practice. Hold your poses for a minute (mandatories). You can practice pumping up too, using light db's... don't worry if you decarb the demand for glycogen is going to be through the roof...
 
Cool, thanks!
 
Since I'm in peak week now, I decided to hit legs first so they can recover well for Saturday. I backed off on weight a little so I didn't overdo it too much. Had a great pump, and some awesome veins are popping out now, a big one running across my teardrop! When I was standing, I had even more quad veins, which was neat too.

I'll be doing Chest/Back Tuesday and Arms/Shoulders Wednesday, then doing circuit training Thursday and Friday to keep my body warm and pumped. I'll probably cut back on cardio too.

Everything is coming in really well. My coaches were really impressed this past Saturday with my posing. My physique has definitely come in nicely, everything is very defined and good striations. Glutes are almost there too! I hope to finish strong this week and (hopefully) work my ass off!

I'm also trying IF/Lean Gains to finish off the remaining bits of stubborn fat. While changing diet during peak week may not be advised, I know that my body responds very well the first week I start something new, then gets acclimated quickly. I figure what I did to get to this point won't take me to the next level, to do that I need to switch it up. I want to come in totally peeled, so I am going to give it a shot. I tried it over the weekend, and it worked pretty well. Today it's a little tougher since I hit weights this AM, and I have to stay fasted until 3PM. I'm doing BCAA (pre, intra, and every 2 hours), but I still am not sure that this is optimal for my recovery.

Any morning workout brahs doing IF care to chime in? Kleen, Rick, others?

As long as you are giving the muscle some aminos to keep nitrogen levels higher you are recovering. Waiting even longer to introduce the carbs after that bout of training increases the super compensation effect of that fast breaking meal. You can read about it on Lean Gains or even from DatBTrue's stuff on Carbless Post Workout where he goes as far a fasting other than aminos and then eating quite a bit the following day. Resolve is doing this now and he seems to really like it.

I've heard that, but I was reading some Layne Norton stuff on peak week and it said it was okay to train at a lighter intesity during peak week. Even my coaches were advising light workouts, and legs first thing in the week. Definitely need to taper down, but still good to work the muscles. It also helps with glycogen storage, keeping the demand up! Made sense to me, and I just can't imagine not going to the gym!!!

As long as you do not lift to the point it requires recovery you are okay. You should be doing absolutely no damage via pushing to hard. Inflammation from pushing hard especially in the legs will take away some separation. A nice pump is great though. However I got crazy pumped from my posing.

Perhaps light workouts would be ok, can't see where they'd do any harm. I would just replace the workouts with some really heavy duty posing practice. Hold your poses for a minute (mandatories). You can practice pumping up too, using light db's... don't worry if you decarb the demand for glycogen is going to be through the roof...

Yeah, just follow what the coaches are telling you regarding the carbs and if doing it Lean Gains style is working well go for it just remember to know when you will be going on stage for prejudging you need to be full by then. Not the night show, the night show doesn't count for much of your score. So long as you don't come in bloated at night and don't fall off the stage the night show can't really hurt nor barely help your standing in the show. It is all prejudging.
 
So IF brahs, tell me if this is normal.

I had my leg workout this morning at 6AM, took 10g BCAA pre and intra. I ate 2 egg whites since it's less than 50cal and I thought it would take the edge off my hunger. I took another 10g BCAA 2hrs later, and again at around 12. I broke my fast around 3PM (ate at 11:30PM last night), but I was RAVENOUS! I ate >3000cal!!!

California Tortilla Screaming Chicken Burrito - 850 cal
Chips and queso (they were free) - 400 cal
Egg White Protein Shake - 350 cal
PowerBar (was hungry still) - 250 cal
Clif Bar (close to expiring, had to use it) - 240 cal
Nature Made nut bar (carving) - 160 cal
Kashi TLC bar (now just trying to add bulk food) - 140 cal
Oh Yeah Peanut Butter Cup (looked oh so good) - 210 cal
Veggie Chips (salty after the sweet) - 200 cal
Chocolates (Sweet after salty, I could not be satisfied) - 200 cal
A few odds and ends in my desk...


So, is this insatiable hunger normal for IF/Lean Gains? I ended up eating very little the rest of the day other than 8oz tilapia at night. LOTS of carbs for me (>300g), when I am usually below 100g. Lots of fat too thanks to the burrito. Macros ended up 40/30/30 c/p/f, total cals ~3,347 (expended 4,055 thanks to some extra evening cardio).

What are your thoughts? Should I eat more earlier? Is IF not for me? What to do with these morning workouts?


YOUR IDEAS ARE APPRECIATED!!!
 
Most of your carbs are supposed to be in the earlier part of your fast breaking feeding time yes. I generally eat 60-70% of my carbs for the day with my fast breaking meal which usually is around 100g carbs in that meal..
 
I would not experiment like that at this stage but who says it won't work... I am saving my lean gains experimentation for after my show...
 
So I weighed in this morning, and I was at 179 dry. My target is 176. No problem!!!

Also, I looked very vascular and lean, so I guess the sodium, fat and carbs from yesterday's gorging did something favorable. I think this method will work for me...
 
So I weighed in this morning, and I was at 179 dry. My target is 176. No problem!!!

Also, I looked very vascular and lean, so I guess the sodium, fat and carbs from yesterday's gorging did something favorable. I think this method will work for me...

Yah I am usually flushed out by the next morning after a refeed, that's why I like the method I'm using... I keep my fats under 10% when carbing up though. Don't want fat redepositing on me with all the insulin running amuck...
 
Yah I am usually flushed out by the next morning after a refeed, that's why I like the method I'm using... I keep my fats under 10% when carbing up though. Don't want fat redepositing on me with all the insulin running amuck...

Seems like I need to refeed middle of the day to flush out the next morning. Interesting...
 
So I weighed in this morning, and I was at 179 dry. My target is 176. No problem!!!

Also, I looked very vascular and lean, so I guess the sodium, fat and carbs from yesterday's gorging did something favorable. I think this method will work for me...

I would say that is slightly out of character but then again you fasted for quite a while longer than I do after my workout. YOu have also been dieting very hard for a while now so some of it could be mental. If working out at 6:00AM, why not start eating at 12 and be done by 8 or 1-9? The more lenient you allow yourself to eat the more you will feel hunger the next day also. I tend to get in my window between 1 and 8 sometimes getting close to 9 but I try to finish eating by 8, I have gottne to where I can get all my calories in during that time and can still take a GH supplement at 10 when going to sleep.

Yah I am usually flushed out by the next morning after a refeed, that's why I like the method I'm using... I keep my fats under 10% when carbing up though. Don't want fat redepositing on me with all the insulin running amuck...

Yeah the benefit of the fasting is that it all goes to the muscle first then to the fat stores. However in a big carb up like yours it pays to be careful since you are taking in so many carbs in such a short period of time.

Seems like I need to refeed middle of the day to flush out the next morning. Interesting...

Just depends on how much salt and everything else is in your system, or the refeed you do.
 
Yeah the benefit of the fasting is that it all goes to the muscle first then to the fat stores. However in a big carb up like yours it pays to be careful since you are taking in so many carbs in such a short period of time.



Just depends on how much salt and everything else is in your system, or the refeed you do.

Good point my carbups are quite big...

Right on I don't take in a lot of salt or much water during a carb up...
 
Hmm I havent had much problem with the hunger aspect of it. In fact I am fasting longer than 16 hours regularly. Right now I am at about 20 hours and I still have to workout. A big cup of water seems to really curb my appetite.
 
Man, I feel like I just stay hungry once I break fast. I'll drink lots of water, and try to eat fibrous and filling foods, but it doesn't quite do it for me. May have to go back to my old diet for now...
 
Your metabolism is going to be RACING from being on a contest diet, on top of that nervous energy can burn through stuff very quickly too. Probably best to save lean gains for after. Although I would still break your fast earlier if you workout at 6:00 AM. Your protein synthesis really starts kicking in higher about 4 and continues for about 24 hours post workout so the closer you get in that window of time the better to get maximum protein synthesis.
 
Your metabolism is going to be RACING from being on a contest diet, on top of that nervous energy can burn through stuff very quickly too. Probably best to save lean gains for after. Although I would still break your fast earlier if you workout at 6:00 AM. Your protein synthesis really starts kicking in higher about 4 and continues for about 24 hours post workout so the closer you get in that window of time the better to get maximum protein synthesis.

Yeah, metabolism is going crazy. I'm down to 179 now this morning, so right on track to make 176 tomorrow. Can't wait to EAT!!!

Oh, I kept with the lean gains and broke fast earlier (around 12-1PM), and appetite is controlled much better. However, the added carbs weren't working too well, too much bloat, so I cut back on carbs again. Bloat is much more controlled now, so feeling good on fast breaks with lots of protein.
 
Milas, any updates bro..SJ

Been really BUSY! Work picked up, of course, right in time for contest prep. I haven't gotten enough water, and food choices haven't been the best. SUCKS that the projects came up at this time! I'm still pushing hard, taking tomorrow off, and will dedicate it to getting prepped, weighing in, and cutting water so come Saturday morning (9:30AM) I'll be ripped and ready to go!
 
Been really BUSY! Work picked up, of course, right in time for contest prep. I haven't gotten enough water, and food choices haven't been the best. SUCKS that the projects came up at this time! I'm still pushing hard, taking tomorrow off, and will dedicate it to getting prepped, weighing in, and cutting water so come Saturday morning (9:30AM) I'll be ripped and ready to go!

Good luck to you brother. I wish you the best and I'm sure you will do great on stage man. :cheers:
 
Milas is gonna have the protan upper hand on these pics lol, I might have to pull out the Jay Cutler Faux hawk :lol:
 
Alright, all shaved up, 1 coat of Pro-Tan on, and I'm spitting in a cup to cut the last 1.1lb. I'm going to head to weigh-in about an hour from now. I was at 177.5 and I need to get to 176.4

I'll have some tilapia and sweet potato tonight for dinner, then showtime tomorrow at 9:30AM.

Posing has been going really well, everything is coming together at the end. I just hope I don't end up flat or soft tomorrow morning!!!
 
Alright, all shaved up, 1 coat of Pro-Tan on, and I'm spitting in a cup to cut the last 1.1lb. I'm going to head to weigh-in about an hour from now. I was at 177.5 and I need to get to 176.4

I'll have some tilapia and sweet potato tonight for dinner, then showtime tomorrow at 9:30AM.

Posing has been going really well, everything is coming together at the end. I just hope I don't end up flat or soft tomorrow morning!!!

Good luck bro. Props for having the guts to go through with this. You tha man.
 
Alright, all shaved up, 1 coat of Pro-Tan on, and I'm spitting in a cup to cut the last 1.1lb. I'm going to head to weigh-in about an hour from now. I was at 177.5 and I need to get to 176.4

I'll have some tilapia and sweet potato tonight for dinner, then showtime tomorrow at 9:30AM.

Posing has been going really well, everything is coming together at the end. I just hope I don't end up flat or soft tomorrow morning!!!

Dude I think you will do great!! Crunch time man....kill that stage!!!:firedevil:
 
Alright, all shaved up, 1 coat of Pro-Tan on, and I'm spitting in a cup to cut the last 1.1lb. I'm going to head to weigh-in about an hour from now. I was at 177.5 and I need to get to 176.4

I'll have some tilapia and sweet potato tonight for dinner, then showtime tomorrow at 9:30AM.

Posing has been going really well, everything is coming together at the end. I just hope I don't end up flat or soft tomorrow morning!!!


Good luck my brotha, I am rooting for ya..SJ
 
Good luck bro. Props for having the guts to go through with this. You tha man.

Thanks, the idea of me in my skivies is exciting! :blink:

Dude I think you will do great!! Crunch time man....kill that stage!!!:firedevil:

I am READY (to eat)!

GL Milas. Kill it tomorrow bud!

Thanks bro, I plan on it!

Good luck my brotha, I am rooting for ya..SJ

Thanks, I appreciate all the support!


Well, I went to weigh in and I was 1/4lb too heavy!!!! ARGH!!!

So, I went pee, spit out 8oz of saliva and weighed in at 175lbs! I'm in!!!

Came home, ate 4oz tilapia, 10oz sweet potato, and 8oz water. I'll do that a couple more times tomorrow morning, and good to go. After-party at Cheeseburger in Paradise!!!!!!!!!!!!

I also figured out how to finally flare my lats on my poses, after anguishing over it and sucking. Thanks to my wife, she helped me figure it out! Bring it on!!! :firedevil:

THANKS GUYS, AND THANKS NATE AND NTBM FOR MAKING THIS HAPPEN!!!!!!!

Photos Monday from the pro-photographer. I'm a new man!
 
Maybe the best part is that there are 40+ fitness/bikini girls competing!
 
Thanks, the idea of me in my skivies is exciting! :blink:



I am READY (to eat)!



Thanks bro, I plan on it!



Thanks, I appreciate all the support!


Well, I went to weigh in and I was 1/4lb too heavy!!!! ARGH!!!

So, I went pee, spit out 8oz of saliva and weighed in at 175lbs! I'm in!!!

Came home, ate 4oz tilapia, 10oz sweet potato, and 8oz water. I'll do that a couple more times tomorrow morning, and good to go. After-party at Cheeseburger in Paradise!!!!!!!!!!!!

I also figured out how to finally flare my lats on my poses, after anguishing over it and sucking. Thanks to my wife, she helped me figure it out! Bring it on!!! :firedevil:

THANKS GUYS, AND THANKS NATE AND NTBM FOR MAKING THIS HAPPEN!!!!!!!

Photos Monday from the pro-photographer. I'm a new man!

youtube is your friend lats are tough... go have fun...
 
Cheeseburgers in paradise is awesome..love that place!!:burger::food:

Enjoy it man!! You deserve it!!
 
youtube is your friend lats are tough... go have fun...

I hit lats well on everything but front relaxed. Overall felt good about it. It was fun, but I'm glad the major part is over. Really tough competition!

Cheeseburgers in paradise is awesome..love that place!!:burger::food:

Enjoy it man!! You deserve it!!

BURGERS!!! I've never been to Cheeseburgers in Paradise, I'm going to have to find out more about it!

Good luck on your competition.

Thanks man, I appreciate the support of everyone. I just am glad I had an opportunity to try it out. I honestly don't think I'm cut out for it, but that remains to be seen tonight with placing!

Uhh can I get a late invite :bigok:

You would've died! OM NOM NOM NOM NOM!!!!! They made the bikini models stay up the longest and keep doing their little poses and shakes. I seriously think the judges were milking it for the shimmies!
 
Okay, pre-judging is OVER! I was in a class of 7 competitors in Middleweight. Several were bigger/thicker, but I definitely had an advantage in leanness and definition. Everyone commented on my legs and abs, so that was good. Chest, back and arms could use more work though. Shoot, EVERYTHING could grow more!

Overall, I'm happy with my performance. My wife, son and father were there cheering me on. The cutest was my 3 year old son shouted "Go Daddy" when I started my 60 second free routine. That got the crowd into it! They were impressed with how I looked up on stage.

I feel very blessed right now to have such a supportive family (it was a bitch living with me the past couple months in particular), and great bros on the boards. Y'all helped me get ready and maintain motivation. Many of you scared me into working extra hard because of the effort you put in. So I must say you guys brought it to another level!

I just hope that all our hardwork pays off for what we wanted, be it dropping weight, getting healthy, bulking up, getting ripped, or participating in a bodybuilding show. Right now I think we're all winners, and deserve some self actualization (even though there are technically 2 days left).

The photographer told my dad he'll have the pics to me by the 25th no problem, so I should be good to go. No Batman though, sorry Tom, maybe I'll take some extra shots with them before heading back to finals just for you ;) They were really strict on rules at the show :(
 
Oh, and by the way, I look like an Oompa Loompa, and my clothes don't fit anymore.

I'm past the last hole on my belt, all my pants fall off without a tighter belt, and my shirts are all baggy.

I am going to have a hell of a time explaining my Oompa Loompa tan on Monday since I work in military/defense with straight-edge suits. They're already been questioning my tanning and weight loss, but I am so ridiculously orange/dark I am going to get a LOT of questions. I hope it will all be worth it! Honestly though, I think it already has been for the experience and stories I've gained!

Now, time to bulk up!!!!
 
Need2slin and cheeseburgers! Tomorrow is need2slin and buffet, then pizza!!!
 
I'm planning on using pics from my show, if I get them in time. It's on the 23rd, so that should work well. I figure the lighting, etc. won't get much better! I'll load it the 24th or so, after an epic feast!!!

good luck.....you have worked very hard for this!!!!:cheers:
 
Thanks bigT appreciate the support!!!
 
Great job Milas! You deserve to enjoy yourself a little now bro!
 
Well, it was a tough class, biggest in the show. I finished 5th out of 7, but considering it's my first show and I beat some experienced vets, not too shabby. The winners were freakin' ripped and and much harsher stuff than I've used. There was only 1 guy that was placed higher than me that I think I could've been better than, and the guy was a douche (Jersey Shore looking mofo).

Oh well, it was a great experience and learning opportunity, and now I have to get this ProTan off by Monday! I look like an Oompa Loompa Easter Egg!!!

Great job Milas! You deserve to enjoy yourself a little now bro!

Yeah, that little I took into a whole lot!!! Instead of Cheeseburger tonight, I went for Taco Bell (been over a year, and driving past it I got caught up in the memories). 2 Cheesy Double Decker tacos, Taco Supreme, Burrito Supreme, Cinnamon Twists, and a soda. Followed that up with epic sweets, candies, and cake! Tomorrow is Easter buffet and then pizza or burgers. I'm going to use this rebound period for all it's worth!!!

Congradulations Milas, you're a winner..BTW..Have fun eating and bulking up.. Take care..SJ

Thanks SJ, I have really been looking forward to the bingeing! It is off to a great start, I hope my intestines can keep up!!!
 
Well, it was a tough class, biggest in the show. I finished 5th out of 7, but considering it's my first show and I beat some experienced vets, not too shabby. The winners were freakin' ripped and and much harsher stuff than I've used. There was only 1 guy that was placed higher than me that I think I could've been better than, and the guy was a douche (Jersey Shore looking mofo).

Oh well, it was a great experience and learning opportunity, and now I have to get this ProTan off by Monday! I look like an Oompa Loompa Easter Egg!!!



Yeah, that little I took into a whole lot!!! Instead of Cheeseburger tonight, I went for Taco Bell (been over a year, and driving past it I got caught up in the memories). 2 Cheesy Double Decker tacos, Taco Supreme, Burrito Supreme, Cinnamon Twists, and a soda. Followed that up with epic sweets, candies, and cake! Tomorrow is Easter buffet and then pizza or burgers. I'm going to use this rebound period for all it's worth!!!



Thanks SJ, I have really been looking forward to the bingeing! It is off to a great start, I hope my intestines can keep up!!!

Yah you were thrown in the fire them not having a novice division. Most important though ...did you have fun?
 
Hey a 5th in the open division on your first show is damn good. Problem with competing is that once you do it even if you say you don't think you are cut out for it s that it is so rewarding once it is over. The hardest fought victories are the ones we remember and just stepping on that stage in condition is a very hard fought victory. Take a bunch of pics these next few days the way you look after a competition and starting to eat again is something you will chase for years to acheive again. That size and definition from the super-compensation are not easy to obtain any other time basically you get the ability to hold about an extra 5 lbs of size than you actually have and it looks damn impressive. I wouldn't spend more than a week letting it go relaxed though or fat will start accumulating faster than you want it to. So enjoy the next week then buckle back down to a slower rebuilding phase where you can keep those abs all summer.
 
Congrats on your results. I wouldn't complain with the way you finished. It is just a starting point unless you are only doing it one time. Either way awesome job.
 
Congrats on your results. I wouldn't complain with the way you finished. It is just a starting point unless you are only doing it one time. Either way awesome job.

Thanks, no complaints here! I take everything as an opportunity and blessing. Every day is a gift!
 
Yah you were thrown in the fire them not having a novice division. Most important though ...did you have fun?

Yeah, tough way to learn, but I prefer that. Honestly though, I didn't have enough fun and rewarding feeling to justify the sacrifices for my family and myself. Just too selfish for my current situation, and how much time, energy, and attitude I had to put into the last 3 months. I don't think I'll be competing any time soon.

If my situation changes, like if my son were grown up and we didn't have to accomodate his special needs, than we might have enough time for me to pursue more of this.

Also, I could tell at the show that I was outclassed without some serious AAS use. The size of the other guys was just so disproportional and unachievable for my body, that it would have to be a concerted effort to get there. Again, it'd be too much of a commitment for me at this time.

I did learn a lot about competing and all the associated efforts and sacrifices. I have a lot of respect for those who compete and are able to maintain a good balance with work and life. I learned that won't work for me.

I'll continue to make working out, health, and fitness lifelong commitments, but I'm not planning on stepping on stage again. It was a great opportunity to learn all this, and I appreciate everyone's help and the impetus of this online competition. NTBM and Nate have made all this possible

I hope you understand what I'm trying to say, I have nothing against bodybuilding, I enjoyed my endeavor, but it's not a fit for me at this point.

Nice job Milas, you did it big man

Thanks, but I'm not big anymore!!! I weighed in at 176.2, dropped 32lbs in 7 weeks! However, after 2 days of eating now, I'm at 185.5!!!

Hey a 5th in the open division on your first show is damn good. Problem with competing is that once you do it even if you say you don't think you are cut out for it s that it is so rewarding once it is over. The hardest fought victories are the ones we remember and just stepping on that stage in condition is a very hard fought victory. Take a bunch of pics these next few days the way you look after a competition and starting to eat again is something you will chase for years to acheive again. That size and definition from the super-compensation are not easy to obtain any other time basically you get the ability to hold about an extra 5 lbs of size than you actually have and it looks damn impressive. I wouldn't spend more than a week letting it go relaxed though or fat will start accumulating faster than you want it to. So enjoy the next week then buckle back down to a slower rebuilding phase where you can keep those abs all summer.

Thanks, that's a good plan. I have been bingeing since the show, and I know I'll have to cut back. I'm already up 9lbs!!! I think after this weekend I'm going to stop my binge and just get back to healthy eating within some moderation. I may continue to use LeanGains and see how it works for me and gaining lean size.
 
Okay, haven't gotten the pictures back, but here's a video...

 
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