CONTEST PREP PROGRESS

[DREXX]

I have finished my third week of contest prep and it seems like I am on track now.

9 weeks left and I have a lot of work to do but I know I can do it...

First number is before and the second number is now (3 weeks later)

Weight___192.0 *** 192.5
Bodyfat___12.01% *** 9.73%
LBM___168.94 *** 173.77
FAT___23.05 *** 18.73

That means

1) I weigh 0.5lbs more and my bodyfat is 2.28% less
2) I gained 4.83 lbs of LBM
3) I have lost 4.32 lbs of FAT

If it's not hard it's not worth doing...

[Decaman]

This is using the second diet you proposed?



I AM THE NEW PANTY RAIDER!

[Pharm Animal]

i like it...very nice results!!!

keep it up, my man [img]/infopop/emoticons/icon_biggrin.gif[/img]

take care,
PA

[Scsufootball84]

Nice job Drexx!
Keep up the good work!

Scsufootball84

[DREXX]

I have been following the new diet for the last week and lost about 1% in the last week.

The 2 weeks before that it was a Keto diet and I think the problem was my calories where to high.

Also I now do cardio on a recombant bike at home. I burn less calories on this than on the eliptical trainer at the gym.

It doesn's matter though I just need to figure my new calories. I really like the bike at home and feel it was worth the 500$ investment.

If it's not hard it's not worth doing...

[1rm]

sounds like you've ironed things out!!! way to go. keep us posted!!

[Decaman]

Btw drexx, great progress! You lifting at night or during the day?



I AM THE NEW PANTY RAIDER!

[DREXX]

D-Man:

I work for a call center and follow shift rotations.

This week I work 7:30 - 3:30 ...

I do 30min of Cardio at 5:15 am before work

After work I train

Before my last meal I do 30min cardio again.

If I work 4 to 12

I do 60min of Cardio in the morning
Eat a meal
Go to the gym

It depends on my schedule.

I prefer training during the day because my gym is crazy full between 4pm and 8pm

If it's not hard it's not worth doing...

[Decaman]

I didnt ask for a particular reason i was just curious, it looks good!



I AM THE NEW PANTY RAIDER!

[MUSTANG_18]

Great results Bro! Keep up the great work [img]/infopop/emoticons/icon_smile.gif[/img]

M18

[Pharm Animal]

DREXX....you still with us? LOL [img]/infopop/emoticons/icon_rolleyes.gif[/img]

take care,
PA

[DREXX]

I am ashamed and hiding [img]/infopop/emoticons/icon_smile.gif[/img]

This week didn't go to good.

I only lost 0.08% bodyfat and I lost little muscle as well.

I attribute this to 3 things...

1- I was using T3 for 2 weeks prior at 25mcg and this last week I stopped it. So there maybe a little rebound

2- My test bottle was underfilled by 1.3ml so I didn't take 1000mg of test only about 750mg

3- I went with my fiance to a pub for her college graduation and I drank 2 beers and had some pizza afterwards. (We only do this like once or twice a year so it won't happen again)

I am sorry to say I am now 190.5 @ 9.65%

I did up protein and lower carbs and fat some more. Things seem better now. I already lost about 2lbs in the last 2-3 days.

Next week I will add in some interval training in my cardio routine.

If it's not hard it's not worth doing...

[Pharm Animal]

your mistake #3 was the biggest one...

don't cheat EVER again, at least till after the show....and if you think cheating sometimes is worth it, think about how you will feel on contest day when you look around and everyone is tighter than you....will you think back to the day you cheated? YOU BET YOUR ASS YOU WILL!!

keep the head screwed on tightly and get some tunnel vision.....it's crunchtime, and we want to blow some judges back in their seats....there is still time enough for us to accomplish this.

question....how is your water intake? what other beverages are you consuming? right now till the end of the show, you should olny be drinking water and herbal teas with no sweetener....with the exception of stevia powder....

be strict, you'll be glad you did it the right way...now forget about last week, because it is GONE!

go do it

take care,
PA

[Decaman]

Ahhhh, pharm animal is right. It's done , don't do it again, beating yourself up will do no good. I think the adjustment in ratios is going to help you, how many calories are you consuming now? I also think the interval training will be a major plus, windsprints for one are awesome. Eventhough you only decreased a minimal amount, YOU STILL DECREASED! Look at the positive , the hell with the negative - can't change it. We're all pulling for you bro!.



DECA- IT'S WHATS FOR DINNER!

[DREXX]

I have a question for you guys.

Do you think it would be beneficial to up calories for one day per week to increase my metabolic rate?

Nothing drastic! Something like 3500cals with 30% Protein and 70% Carbs with as little fat as possible.
I don't want to do this because I feel the need to cheat. I am just wondering if it would help my progress by increasing my metabolism and carbing my muscles up.

I am on a limited time frame. I was 190.5lbs @ 9.65% 8 weeks out so I don't have time to lose.

Should I skip the carb up day?

So I have to lose about 13.07lbs of fat in 8 weeks. That is 1.63lbs per week.

Do you guys think I can still make it?

I drink as much water as I can. I would estimate around 4 liters per day.

I may have a coffee and a diet coke per day as well.

This week my diet looks like this...

Calories 2031
Protein 285
Carbs 121
Fats 45

Regular Meal - 330 cals 48g Pro, 19g Carbs, 7g Fats
Last Meal - 320 cals 52g Pro, 12g Carbs, 7g Fats
Post Workout Meal - 408 cals 50g Pro, 46g Carbs, 3g Fats

Cardio is 60min per day 6 times per week on an empty stomach. Leg day I do only 30 min of Cardio a couple hours after the leg training.

What can I change to accelerate fat loss?

I have some clen tabs I was saving for the end. Should I take them now and buy more?

I have never taken clen. I am taking ECA stack 3 times per day now plus a dose of 15mg of Yohimbine and 200mg of Caffeine in the am before cardio.

If it's not hard it's not worth doing...

[Decaman]

Bro at your weight you can eat more than that in my opinion, i would say at least 2300 calories even as high as 2500. I think your metabolism has slowed and that may be part of the problem. I think a carb up day would be most beneficial , however i wouldnt exceed 2500-2700 calories, and i might rethink in 5 weeks, maybe cut it out then as the show approaches depending on your progress. You may benefit greatly from it. The 30-70 ratio looks ok. I would also go fat free that day if i could, or as litttle as possible. In addition i don't know when or how your eating , but i would cut the carbs out completely around 5 pm, except if your training after that time in which case it would be ok. Another thing I have noticed that gave me trouble last year was excessive protein at bedtime, i now limit it to 20-25 grams. Again I dont know what your diet looks like I am just telling you whats working for me as I have rapidly gotten to 8% or maybe even less now( I will be measuring soon) In a little over 4 weeks, down from at least 11 or so. You really should eat more fat than that also , it will help preserve muscle and the protein can be higher closer to 300 in my opinion. The carbs your ok on, i am eating alittle more than that on training days. By all means take the clen, it will be of benefit at this time, email me about it - I have something i would like to discuss with you.



DECA- IT'S WHATS FOR DINNER!

[archive_Iron God]

YOu could probably get away with 3000-3200 if you break it up into 10 meals also up your fat. Try using natural peanut butter (Crazy Richards brand.

This is tough not what you look like, take some some picks hitting your madatories and post them up.

IG

[archive_Iron God]

Also what are your sources for the carbs?

[DREXX]

My metabolism is out of whack!

I know usually I could eat more but now my metabolism is so slow that I must take drastic measures to lose fat.

I think the carbup on Saturday would be a good idea and my rev up my metabolism.

On my last bulk cycle I was eating a little over 4000cals and not gaining fat... Know my resting metabolism is like 2300 cals [img]/infopop/emoticons/icon_frown.gif[/img]

Last year I got to 5% bodyfat eating 2700-2800cals per day on a keto diet.

I do cut the carbs out from my last meal but I think I will start cutting it out of the last 2 meals.

Also it may be a good idea to increase meals from 6 to 7

Iron God: I feel I look like shit!

I am my biggest critic. I feel I look fatter than 9.65%.

Just to give you an idea at 5% at my last contest I was far from ready. My quads weren't cut at all. Upper body was nice but legs weren't close to being ready.

I don't really feel like posting pics now. I may post some in 3-4 weeks and ask you guys if I should keep going or give up the contest prep...

Carb sources:

Breakfast -> 2 slices of Whole Wheat Bread plus carbs from cottage chees
Lunch -> Potatoes only 80g
Supper -> Potatoes only 80g (may change for brocoli)
Other meals -> Carbs from regular protein powder
Post workout -> Dextrose

If it's not hard it's not worth doing...

[Decaman]

You could do better with some oatmeal instead of the bread, the potatoes are yams? I like brown rice. If i am not mistaken regular potatoes are alot higher on the G I list, i could be wrong on that though.



DECA- IT'S WHATS FOR DINNER!

[archive_Iron God]

Stick with low glycemic carbs (yams,oatmeal,brown rice) and up the grams.If you look like crap it's because your carb depleted (which is not a bad thing)try doing a 2 high carb days in a row to see if you fill out then go back down to low carbs.

Also try doing a spoon of NATURAL PB between your meals for a week see if that gives you a slight boost.

DO NOT go to brocoli or greens as carbs yet. And get all your carbs from real food, shakes should consist of whey and PB and yams. NO MRPs

At each meal make sure to take in some protein carbs and fat.

Don't cut your calories if you feel your not making progress up your cardio.

Also keep a very exact log of what you eat and measure everthing out

You still got plenty of time relax and keep plugging away you will be fine.

As for your legs Did you keep them elevated the night before and during the event? Did you water deplete?Did you cease training them 10 days out? At 5% I don't think it was a fat issue more likely you were holding water.


IG

[Pharm Animal]

decaman and irongod are dead on concerning your carbs. dextrose??... cottage cheese?!?.... BREAD??? get that fucking shit out of your diet NOW! you'll be amazed at how well you tighten up after your carb sources are correct...irongod's suggestions are awesome concerning carb sources, and i totally agree with him: whole food sources are the way to go, and use all low GI foods (replace potatoes with sweet potatoes)

"Protein 285"

is that a typo? this is way too little protein if your carbs and fat grams are low too....you need at least 100 more grams of protein a day if you're going to keep any muscle for contest time.

I'LL POST AFTER WORKS SOME MORE!! right now i have to get my ass to the lab....

take care,
PA

[DREXX]

I will replace the whole wheat bread with oatmeal.

I will change the potatoes for brown rice or yams.

My protein shakes are made from 2 protein powders. One of them is optimum whey and the other is a whey&egg formula.

The whey & egg formula has lots of carbs. For every 17g of Protein there is 8g Carbs. I am using it because it has casein in it and goes great to the whey.

I will run out of whey & egg in 2 weeks and then I will stick to my whey only. This will lower carbs from shakes.

My fat comes from 1 egg yolk and about 20-30ml of Flax seed oil per day.

Each meal does contain pros/carbs/fats

Iron God: My legs may have been due to water retention since last year I wasn't usig a diuretic besides dandelion.

I stopped training legs atleast 7-8 days before the contest. Also last year I had no anti-e's


Pharm Animal:

You don't think dextrose should be used after training to give an insulin spike and replenish muscle glycogen?

What should instead after training?

I though Cottage Cheese was great providing 15g Pro and 6g Carbs with little fat. Why should I cut it out?

I will also have to up the protein [img]/infopop/emoticons/icon_smile.gif[/img]

Can any of you post a sample precontest diet that I can play with????

I will revamp my diet and post it here for critic later today.

THANKS FOR EVERYTHING GUYS!

If it's not hard it's not worth doing...