Out from the shadows - INBF World Championships 2012

Miss Q said:
Excellent news Organic!! Now you can keep on keeping on!!!:)

The friend that I posted about earlier (that competed last weekend) was supposed to compete this weekend in NYC but since it was postponed he now has to diet for 3 more weeks!! Good thing that didn't happen to you!!!
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I probably wouldn't have done it then. I'm sick of this lol. I don't have an issue cutting things off. When is the new date?
 
Keep strong man.. Also just a thought, butif you're a week out why not also do the show miss q speaks of? It would give you I believe one more week to diet and one more peak week. And trust me if you do it right, you'll always be leaner and dryer at your second show (providing you peak perfectly, also providing that the show is near by and affordable )
 
True.... you bring up a good point.

Anyway sorry I haven't been posting as well - I just fall asleep as soon as I get home.


ENTER: PEAK WEEK.

Today was my last leg workout:
20m run 6.5speed
Leg Extensions: 80x4x15/15/13/12
Reverse Icarus Squat: 270x4x15/15/12/14
Hack Squat: 175x4x14/12/12/10
Leg Press: 270x4x15
Lying Leg Curl: 80x4x20
Thigh Adductor/Abductor: 60x4x15
Standing Calve Raise: 90x15, 100x15/13/11
Seated Calve Raise: 80x4x15
Go over mandatories and routine

SATURDAY: Chest, triceps, and shoulders, no carbs, regular water/sodium, regular cardio
SUNDAY: Back and biceps, last "workout" day. No carbs, regular water and sodium intake, no cardio.
MONDAY: Mild keto diet (to be posted later), regular water/sodium, circuit training
TUESDAY: Mild keto diet, drop water to 8oz max, circuit training, slight lower of sodium
WEDNESDAY: Mild keto diet, sip water as needed, no training
THURSDAY: 1 protein meal early, the rest is complex carbohydrates , no water, no training
FRIDAY: SHOW TIME!
​:fest30:
 
Time to get it man!! Got me wanting to compete again. ;)
 
What yolked is trying to say is his avi is false. He's really a big black man with a shaved head who will be shoveling handfulls of buttered popcorn into his mouth patiently anticipating the show from stadium like seating wearing a sports jacket with no tie.

Speaking of basketball - how bout dem Knicks?
 
OrganicShadow said:
What yolked is trying to say is his avi is false. He's really a big black man with a shaved head who will be shoveling handfulls of buttered popcorn into his mouth patiently anticipating the show from stadium like seating wearing a sports jacket with no tie.

Speaking of basketball - how bout dem Knicks?
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That was actually my Halloween costume.
 
First day of circuit training. Nothing special just 4 sets round the horn 12-15 reps around 65% max trying to use more machines and cables.

Switched to distilled water till Tuesday (3days/3gal).

Keto diet:
4oz tuna, 2 tbsp sesame oil
4oz tilapia, 1/2c broccoli, 2 tbsp sesame oil
2oz almonds
4oz tilapia, 1/2c cauliflower, 2 tbsp macadamia oil
2tbsp coconut oil
Circuit Training. NO cardio.
4oz tuna, 1c asparagus, 2 tbsp macadamia oil

I could eat that jar of coconut oil. Miss Q, can we start both a peanut butter lover's anonymous and coconut oil? I need intervention. lol!
 
Snapped this bad mammajamma after my workout sesh. Seeing new veins everywhere: arms, legs, lower abdominals. especially around my front/side shoulders and forearms.
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Looking good man. Hope Vit stays out of this log. :yumyum:
 
OrganicShadow said:
Snapped this bad mammajamma after my workout sesh. Seeing new veins everywhere: arms, legs, lower abdominals. especially around my front/side shoulders and forearms.
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Damn bro you are looking shredded! Awesome job!
 
OrganicShadow said:
First day of circuit training. Nothing special just 4 sets round the horn 12-15 reps around 65% max trying to use more machines and cables.

Switched to distilled water till Tuesday (3days/3gal).

Keto diet:
4oz tuna, 2 tbsp sesame oil
4oz tilapia, 1/2c broccoli, 2 tbsp sesame oil
2oz almonds
4oz tilapia, 1/2c cauliflower, 2 tbsp macadamia oil
2tbsp coconut oil
Circuit Training. NO cardio.
4oz tuna, 1c asparagus, 2 tbsp macadamia oil

I could eat that jar of coconut oil. Miss Q, can we start both a peanut butter lover's anonymous and coconut oil? I need intervention. lol!
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Diet is on point, things are really shaping up in here. Love the dedication brosef.:fing02:
 
I could eat that jar of coconut oil. Miss Q, can we start both a peanut butter lover's anonymous and coconut oil? I need intervention. lol!


LOL!!! YES, we can add coconut oil addicts in to the group ...no problemo!!! U know what??? I've never tried it, but hear great things about it. What about adding coconut oil in to the natty PButter?? O M G!!!

Organic- u are looking on point an extremely lean.....only going to get better!!! Awesome!!
 
Don't tempt me!!! It sounds tasty enough to keep my sanity while im depleting.

Definitely look into the use of coconut or red palm oil. It's purely saturated fat in the form of medium chain triglycerides (6-10 carbon chains). The advantage of MCT's are how it skips a step in the GI. Long chain triglycerides like our usual nut and olive oils (12+ carbons) have to be broken down, enter the villi of the small intestine, then reassembles when they move into the bloodstream for use. MCT's skip this step and go straight to the liver for breakdown. The ketone bodies are good for immediate energy use especially on low carb dieting and stimulate a thermogenic response as well as the continued secretion of fat deposits as beta-oxidation has already been primed as the fueling route of energy expenditure. MCT's are also far less likely to go into storage since they hit the mitochondria real quick. So while in carb depleted stages consider taking 1-2tbsp coconut oil before a work out or cardio.
 
LiveToLift said:
Damn bro you are looking shredded! Awesome job!
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LiveToLift said:
Diet is on point, things are really shaping up in here. Love the dedication brosef.:fing02:
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Miss Q said:
Organic- u are looking on point an extremely lean.....only going to get better!!! Awesome!!
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Thanks everyone. I can't wait to see how I look dried out: thats when I'll really pop!

How does this sound for carb up? Haven't set it in stone 100%
Mon - zero
Tues - zero
Wed - 150g protein, 150g carbs, 30g fats
Thur - 1 protein meal, 300g carbs, no fats
Friday - add as needed.
 
OrganicShadow said:
Thanks everyone. I can't wait to see how I look dried out: thats when I'll really pop!

How does this sound for carb up? Haven't set it in stone 100%
Mon - zero
Tues - zero
Wed - 150g protein, 150g carbs, 30g fats
Thur - 1 protein meal, 300g carbs, no fats
Friday - add as needed.
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I like it! I like it a lot. Gets DW peak week approval ;-)
 
One, you are leaning up nicely.
Two, it's hard to say exactly how many carbs you'll need. If your trainer is good enough, he'll be able to figure it out just by looking at you..
The show is Friday, right?
 
OrganicShadow said:
Don't tempt me!!! It sounds tasty enough to keep my sanity while im depleting.

Definitely look into the use of coconut or red palm oil. It's purely saturated fat in the form of medium chain triglycerides (6-10 carbon chains). The advantage of MCT's are how it skips a step in the GI. Long chain triglycerides like our usual nut and olive oils (12+ carbons) have to be broken down, enter the villi of the small intestine, then reassembles when they move into the bloodstream for use. MCT's skip this step and go straight to the liver for breakdown. The ketone bodies are good for immediate energy use especially on low carb dieting and stimulate a thermogenic response as well as the continued secretion of fat deposits as beta-oxidation has already been primed as the fueling route of energy expenditure. MCT's are also far less likely to go into storage since they hit the mitochondria real quick. So while in carb depleted stages consider taking 1-2tbsp coconut oil before a work out or cardio.
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Awesome info Organic, thank you so much. Like I said, I am constantly hearing good things about it but after reading what you wrote, I will go invest in a bottle!! Hope you have a great Monday:)
 
aceroni said:
One, you are leaning up nicely.
Two, it's hard to say exactly how many carbs you'll need. If your trainer is good enough, he'll be able to figure it out just by looking at you..
The show is Friday, right?
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Agreed. So well do 150 Wednesday to see how it looks and judge it from there. Thursday I'm estimating 300 but its a judgement call were going to watch through the day. Show is Friday, ill have honey bananas and rice cakes on hand. Pedialite in case of emergency. Niacin, plenty of pro tan (start coating tomorrow), a jar of peanut butter, and some sweet tarts.

I forgot how much I dislike distilled water. Sorry DW, just not my deal.
 
I went to five places to find distilled, no one has it in NY NJ. Water and bread shelves are empty.
 
Didn't think to ask. Well I bought three gallons yesterday.

I work in a lab, we have that sh*t on tap!
 
DW, question.

Do you drink distilled on the regular? If so, what do you do to prevent mineral loss?
 
Last day of circuit training and I'm pretty tired after. I can tell I'm flushing the extracellular water out really nicely but not going flat. Vascularity continues to increase as my capacity for forming grammatically correct statements declines. I have pictures from yesterday coming up soon. The lighting in the apartment is awful but I'll try to fix it.
 
Yeah idk about the whole drinking DI water thing.. I know it will definitely dehydrate you and can cause mineral deffencies, but i've never heard of drinking it pre contest / needed to do it.. just always stuck with tap water from the sink or from the fridge filter.

good luck this week though man. post pictures after your comp
 
Really? I've used it before to flush out extracellular sodium and water hanging out but it's tricky because too much and you'll start causing mineral deficiencies and make the muscle go flat. 2-3 days max and you gotta watch each day. But I finished, back to spring water but not much of it today.

First carb meal: 1/2c quinoa (30g carbs/2.5g fat/6g protein)

Todays macros: 150g carbs, 150g protein, 30g fats
But that's only about 1470calories... is that too low?
 
murk01 said:
Yoooo!!!!!!1
it doesnt show the sig on the phone app.
im in it G
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Ah you should have mentioned that. I was on my phone when I said it was in my signature so I couldnt post it. You're just in time for the finale.
 
OrganicShadow said:
Snapped this bad mammajamma after my workout sesh. Seeing new veins everywhere: arms, legs, lower abdominals. especially around my front/side shoulders and forearms.
<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=69612"/>
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Looking good G!!
 
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Now time to get tan. I've taken yesterday and today off from work and have been doing a lot of reading on training and nutrition. I lot of stuff on Poliquin and DiPasquale. F%^&! I'm so thirsty!!!!! Time to get tan. I have 2 coats of pro tan on already and decently dark. People in the subway look at me like "WTF??"

Meal 1: 6oz tilapia, 1c asparagus
Meal 2: 4oz spaghetti
Continue eating pasta all day

Macros: 1,698kCal, 291g carbs 13g fats 111g protein
Still taking NeoVar (2x4), FreeTest (4 w/ 1st meal), 1,000mg vitamin C every meal, 3,000mg fish oil, cinnamon bark extract 2x/daily
 
All packed up and on my way south. See you all later. I'll post pictures this weekend!
 
Good luck man!!
 
Here's a sneak peak. Shows not till 5! I'm trying to hold myself in position till then. Just resting with legs up and rice cakes with either peanut butter or honey when energy dips to not be too depleted
 

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Conditioning looks great man! I can tell you have put in the hard work! I bet the pictures don't even do you justice tho.

Good luck!
 
y0lked said:
Conditioning looks great man! I can tell you have put in the hard work! I bet the pictures don't even do you justice tho.

Good luck!
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Agree w/ Yolked. Pics are good but hard to see w/ that lighting. We know your super lean though!!!
 
Nice job OS!! Looking good man!! Have a blast on stage tonight!!
 
You're looking good man. I know the show is probably already over but you've done a good job. Your physique is nice and aesthetic, vtaper like Woah.
Keep up the good work brother
 
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