USPlabs/EBF contest prep. 7 weeks to Allentown,PA

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booneman77

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45am cardio and 30min post workout both on the treadmill 10 & 3. Lifted shoulders and posed today. I was told 2 things, 1 good and 1 bad. First the bad....my core is to thick in relation to my shoulder width....

The good thing, I have the size to compete national just need to narrow the waist or grow the shoulders.

I don't remember numbers but I did 12 sets for shoulders.

Fukc white potatoes, I can't eat those things. I'm done with my carbs for the night and super vascular ATM. Looks like cinnamon raisin bagels with light cream cheese will be my carb of choice. I got a sleeve down next week ill try 1.5 sleeves.

I still wanna see how I handle pancakes, that will be on the menu for Sunday.
If you're looking for something cleaner what about quinoa or rice? Personally I would want to eat as dirty as my body would allow though ha. I'd kill for some bagels
 
Distilled Water

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If you're looking for something cleaner what about quinoa or rice? Personally I would want to eat as dirty as my body would allow though ha. I'd kill for some bagels
White rice was my usual go to but for some reason I'm responding great to bagels right now and hey....I ain't mad at it lol.
 
classic34

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booneman77

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Hit arms and cardio last night, much needed off day today. I'm fried, carbs tomorrow after a chest/shoulders HIIT session in the morning.

Going to the Masters nationals tonight in Pittsburgh. Should be fun
Where's this at^? An are there gonna be any big names there? I live in Pitt and have been wanting to get out to a show but always seem to miss them
 
classic34

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Hit arms and cardio last night, much needed off day today. I'm fried, carbs tomorrow after a chest/shoulders HIIT session in the morning.

Going to the Masters nationals tonight in Pittsburgh. Should be fun
I'm jealous. A kid from my gym is doing the teen division/teen nat.s. I wish I could remember his name. Do you know anyone in the show?
 
classic34

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Where's this at^? An are there gonna be any big names there? I live in Pitt and have been wanting to get out to a show but always seem to miss them
This is definitely one worth seeing if you live in the area. It's Teen, Collegiate, and Masters Nationals all in one show. Huge, beautiful venue as well.
 
booneman77

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This is definitely one worth seeing if you live in the area. It's Teen, Collegiate, and Masters Nationals all in one show. Huge, beautiful venue as well.
That's what I meant what's the venue and time?
 
Distilled Water

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I'm jealous. A kid from my gym is doing the teen division/teen nat.s. I wish I could remember his name. Do you know anyone in the show?
Yes, guy we went to see won his pro card, very exciting stuff!

I also pee'd next to John Meadows, kind of surreal lol. John took second, again, to Mikey (guy I went to see) poor guy. Story of his life, ill still be using the fukc out of his training methods tho!
 
breezy11

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Congrats to Mikey on the pro card, but too bad for JM. Did Meadows rock the mutton chops on stage?..if not, that's probably why he didn't take first lol.
 
classic34

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Yes, guy we went to see won his pro card, very exciting stuff!

I also pee'd next to John Meadows, kind of surreal lol. John took second, again, to Mikey (guy I went to see) poor guy. Story of his life, ill still be using the fukc out of his training methods tho!
Meadows is like, the king of 2nd place.

I don't think I'll ever understand how men can pee right next to each other, yet won't talk through the stalls.
 
Distilled Water

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Training and cardio had been spot on until this morning, I accidentally turned off my alarm. Woke up just in time to make it to work. Luckily I prepped all my food for the week.

Ill be blasting arms 2maro with 30min HIIT followed by 15 LISS (45total) then it's carb time 2maro! Nothing crazy, mostly rice as my carb source (with a bagel as "dessert". I'm keeping it clean expect for 1 cheat meal Sunday night but even that will only be. Burger and fries most likely. It'll be nice training shoulders carb'd up. 2 LISS cardio sessions 2maro (45min each) with Thursday probably being an off day with a 30min HIIT session and 45min LISS later in the day.
 
Distilled Water

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Thanks boss.

Solid arm workout tonight but I'm dragging.

Close grip bench
185x12
205x10
225x8

Seated DB curls
3x35x12

Rope press down
120x12
120x12
120x11

Rope curls
100x12
110x10
100x12

Seated DB Concentration curls
3x20x15

Rev Grip press down
25x20
35x15
45x12

30min HIIT On the stepper then 30min on the treadmill 10 & 3.
 
Montego1

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More noooooods!
 
Distilled Water

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More noooooods!
Ill try and have my girl snap some Friday morning after cardio, we usually do it together in the am, makes life roughly 1,000,000 times easier.

I would have this morning as I was working on posing as she was finishing but didn't have my phone. Got a solid 45 LISS just started my carbs up.....

4oz 96/4 ground beef
4 egg whites
1/2 cup white rice (dry measure)
Murdered with ketchup.

Next on the menu is a P28 bagel with cream cheese and 3/4 cup steel oats with a little brown sugar (pre made from BJ's 9gr sugar total)

I made 2 cups of rice (280gr carbs) and have 3 bagels and 3 packages of oats (175gr carbs)

That pushes the daily total to about 450, see how I feel. I'm down .5lbs from Sunday morning

It's semi frustrating answering questions of "are you going to be ready?" I wanna just say "look I'm not a naturally lean skinny fukc who can hold conditioning for 5 fukcig weeks like 90% of physique guys!!!!!"

No offense to any of my brothers on AM who do physique but this is more normal for most physique guys. I'm 20lbs heavier than 2 other national level physique guys at my height at my gym & they're both pretty shredded all year round. Not to mention I'm still holding some water from my surgery (doc said it'll be there til mid August)

Just venting a little to my AM peeps, thanks for reading :lol:
 
RecompMan

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Bro I'm hungry now.


Chili is waiting for me post workout

How you liking the custom blend
 
Distilled Water

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Bro I'm hungry now.

Chili is waiting for me post workout

How you liking the custom blend
There's a noticeable difference in how I look/feel from days I take my custom blend in line with AAV2 & recompodrol.

That blend is legit but I had a little too much fat with it the other day (I miss measured and had 45gr instead of 15gr) and had some GI issues but I think it benefitted me in the long run lol.

That blend needs to be released to the public. Ill prolly want more when I go a 4 week bulk post show
 
RecompMan

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There's a noticeable difference in how I look/feel from days I take my custom blend in line with AAV2 & recompodrol.

That blend is legit but I had a little too much fat with it the other day (I miss measured and had 45gr instead of 15gr) and had some GI issues but I think it benefitted me in the long run lol.

That blend needs to be released to the public. Ill prolly want more when I go a 4 week bulk post show
I gotcha brother

Problem is it is expensive. No one would pay
 
Distilled Water

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Congrats man! :)
Thank you, thanks you.

Looking pretty full and watery today. The p28 bagels with jelly had me super pump'd. Something with my body and bagels I guess? Sunday will be all white rice again.

Shoulder workout

Overhead press
135x15
3x185x6

Estes DB laterals
20x20
35x12
35x12
-drop
15x12

Heavy DB Swings
3x40x25

Destroyer
40x60
20x30
10x10

Smoked. Abs and cardio tomorrow morning. Possible PM cardio
 
RecompMan

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Thank you, thanks you.

Looking pretty full and watery today. The p28 bagels with jelly had me super pump'd. Something with my body and bagels I guess? Sunday will be all white rice again.

Shoulder workout

Overhead press
135x15
3x185x6

Estes DB laterals
20x20
35x12
35x12
-drop
15x12

Heavy DB Swings
3x40x25

Destroyer
40x60
20x30
10x10

Smoked. Abs and cardio tomorrow morning. Possible PM cardio
Strong oh press man!
 

gokix811

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Welcome welcome! For some reason I was under the impression you were eating regular bagels, but no, p28 bagels. Aha! :)
 
breezy11

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Congrats on the job offer man.
 
classic34

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Congrats on the new job. What kind of work is it?
 
Distilled Water

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Sorry for the lack of updates. Worked 40hrs over he weekend, yesterday was my first day off in about 9? Wasn't even really a day off, had baseball stuff to do at night.

Still be training and eating like a champ. Weights about 182 right now, had a great carb meal on Sunday at longhorn steak house...

8oz sirloin with mushrooms/onions
2 large, loaded sweet potatoes
3 baskets of bread

Ill probably re feed with a bit more next week, probably 3 loaded sweet potatoes. I'm also going to switch to tilapia & egg whites for all solid meals and 1/3 cup rice pre-workout at the 3 week mark. Training has been 2 on 1 off really and ill probably keep it that way until the 1 week out mark then deplete.

Starting to tan today, hopefully bring some
Cuts out of my pasty belly
 
classic34

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Sorry for the lack of updates. Worked 40hrs over he weekend, yesterday was my first day off in about 9? Wasn't even really a day off, had baseball stuff to do at night.

Still be training and eating like a champ. Weights about 182 right now, had a great carb meal on Sunday at longhorn steak house...

8oz sirloin with mushrooms/onions
2 large, loaded sweet potatoes
3 baskets of bread

Ill probably re feed with a bit more next week, probably 3 loaded sweet potatoes. I'm also going to switch to tilapia & egg whites for all solid meals and 1/3 cup rice pre-workout at the 3 week mark. Training has been 2 on 1 off really and ill probably keep it that way until the 1 week out mark then deplete.

Starting to tan today, hopefully bring some
Cuts out of my pasty belly
What kind of tanner are you going to use for the show? They have a professional tanning service, but we were just going to use the aerosol protan.
 
Distilled Water

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What kind of tanner are you going to use for the show? They have a professional tanning service, but we were just going to use the aerosol protan.
Ill do a few based with pro tan then idk. I think my girl said something about having stuff to tan me sat morning. As you can tell I'm very concerned lol.

How much is the pro stuff they have their? My last show was $100 or something crazy, GFY is what I said to that
 
classic34

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Ill do a few based with pro tan then idk. I think my girl said something about having stuff to tan me sat morning. As you can tell I'm very concerned lol.

How much is the pro stuff they have their? My last show was $100 or something crazy, GFY is what I said to that
I don't recall, but it was over 100 for 2 coats and oil/touch-ups on show day. Maybe 125. Last year I had mine done professionally but I was so dark already that I only needed 1 coat so it was only 75 and it came out beautiful. I would get it professionally done because you're guaranteed to have great color but I just cant spend that much right now. Rent > spray tan.

If you go with Protan I'd get the aerosol. It's the same stuff, just in a spray can. I haven't used it but all of the reviews say it's much easier to use and goes on more evenly than the kind with the sponge brush. We've got two people to paint and the last thing I want to do the night before a show is stand there for hours with a little sponge dabbing away.
 
Distilled Water

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I don't recall, but it was over 100 for 2 coats and oil/touch-ups on show day. Maybe 125. Last year I had mine done professionally but I was so dark already that I only needed 1 coat so it was only 75 and it came out beautiful. I would get it professionally done because you're guaranteed to have great color but I just cant spend that much right now. Rent > spray tan.

If you go with Protan I'd get the aerosol. It's the same stuff, just in a spray can. I haven't used it but all of the reviews say it's much easier to use and goes on more evenly than the kind with the sponge brush. We've got two people to paint and the last thing I want to do the night before a show is stand there for hours with a little sponge dabbing away.
I'm in the same boat with the $$$. It'll be between paychecks for this new job and pay cycle and the show is right in the middle so I feel your pain.

I have a bottle of pro tan that my buddy had left over from his last show, full and untouched. Maybe ill invest in the spray can too, use it to just finish up.

Thanks for the tips!!!!!
 

LivingStrongE

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I'm in the same boat with the $$$. It'll be between paychecks for this new job and pay cycle and the show is right in the middle so I feel your pain.

I have a bottle of pro tan that my buddy had left over from his last show, full and untouched. Maybe ill invest in the spray can too, use it to just finish up.

Thanks for the tips!!!!!
Lucky you brother! I've been putting money away for my first show in 9 weeks and I didn't know it was going to be this expensive but it's worth it IMO. Looking solid OP keep up the great work. Good luck
 
Danb2285

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Im sure your killin this prep bud. Keep it up homie
 
classic34

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2 weeks and a day to go! What are your plans for cardio, diet, etc. from now until show day? BTW I've been told that the show will be covered by RX this year and there will will also be video coverage.
 
Distilled Water

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2 weeks and a day to go! What are your plans for cardio, diet, etc. from now until show day? BTW I've been told that the show will be covered by RX this year and there will will also be video coverage.
Want me to give away my secrets?!?!? Lol jk jk.

Ill be carbing up tomorrow then hitting my normal split Sunday

45min cardio AM/PM during the week

3 depletion workouts fri/sat/sunday + 15min HIIT cardio post workout

Carb up Sunday (6days out) then come Monday, back to pro/fat with high sodium and 1.5gal of water a day with 45 AM/PM cardio until Thursday (no weight training)

Dropping sodium to "normal" on Friday and cutting water around 6pm.

It'll be egg whites on show morning with rice cakes pb&js. Probably eat a package or 2 of recees cups while pumping up and go to work.
 
classic34

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I'll take all the secrets I can get, lol. So you think you'll be able to stay full from Sunday through the following Saturday without another load?
 
Distilled Water

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I'll take all the secrets I can get, lol. So you think you'll be able to stay full from Sunday through the following Saturday without another load?
Yes bc I'm not really doing anything. Light cardio sessions but saturation should be kept close to full.

The week of no carbs keeps me sensitive still so the quick hit Saturday before stage should fill me out given my state of dryness.

Ask breezy11 I was looking pretty dry this morning at 181.5 without any water manipulation yet.

So far I've gotten down 2 bagels with home made jam, 2 plain donuts (dunked in my coffee) and a reduced fat blueberry muffin.

Fat total so far is only 15gr with carbs at 225 :evillaugh:

Gonna try and keep fat under 60gr today and see if I feel any different tomorrow
 
breezy11

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Ask breezy11 I was looking pretty dry this morning at 181.5 without any water manipulation yet.
Yup, you were looking lean and mean this morning. I thought your appearance was pretty dry as well.
 
classic34

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Gotcha. Sounds like it'll be an easy cruise in over the last couple of days.
 
Distilled Water

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Started my new job today. Went great buuuuut, in our break room there's a jar of Oreos, PB Pretzels & Rice Crispy treats the jars are fukcin HUUUUUGE!!!!

Double dose of cardio today, felt small, depleted & watery today. Had a strong workout, I did like 30 pull ups at the end of my back workout just because.

Getting nervous and excited at the same time. 12 days out, cutting protein shakes at the 10 day mark and rolling 2 egg white & 4 tilapia meals with only fish oil & coconut oil for fats. Macros will probably look about protein 275 & 90gr of fats. My money is paid, now need to get my friggen hotel still.

To make things interesting I've got a wedding Friday night and a birthday party Saturday. Luckily they're serving Grouper & asparagus at the wedding. Saturday is a 1yr old party haha. Pizza, hot dogs, burgers & cake!!!!

Hers a rough outline of Sundays carb up.....

Meal 1/4
-1 box GF waffles
-1/4 cup real maple syrup
-1 cup GF cereal
-1 scoop Whey isolate (as milk)

Meal 2/5
-1/2 box GF pasta
-1 cup GF, Low-Fat marinara sauce
-4oz 99/1 ground chicken

Meal 3/6
-2 low fat muffins
-3 bagels with jelly

Meal 7
-sorbet

:-D
 
Danb2285

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Started my new job today. Went great buuuuut, in our break room there's a jar of Oreos, PB Pretzels & Rice Crispy treats the jars are fukcin HUUUUUGE!!!!

Double dose of cardio today, felt small, depleted & watery today. Had a strong workout, I did like 30 pull ups at the end of my back workout just because.

Getting nervous and excited at the same time. 12 days out, cutting protein shakes at the 10 day mark and rolling 2 egg white & 4 tilapia meals with only fish oil & coconut oil for fats. Macros will probably look about protein 275 & 90gr of fats. My money is paid, now need to get my friggen hotel still.

To make things interesting I've got a wedding Friday night and a birthday party Saturday. Luckily they're serving Grouper & asparagus at the wedding. Saturday is a 1yr old party haha. Pizza, hot dogs, burgers & cake!!!!

Hers a rough outline of Sundays carb up.....

Meal 1/4
-1 box GF waffles
-1/4 cup real maple syrup
-1 cup GF cereal
-1 scoop Whey isolate (as milk)

Meal 2/5
-1/2 box GF pasta
-1 cup GF, Low-Fat marinara sauce
-4oz 99/1 ground chicken

Meal 3/6
-2 low fat muffins
-3 bagels with jelly

Meal 7
-sorbet

:-D
Oh man that's torture!! Everyonr at my work is constantly bringing in cookies and brownies and ice cream and sh1t! I hate them all now lol
 

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