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Post by Mrbig7 on Aug 22, 2009 4:36:49 GMT -5
It's been a long time since I've posted, but I figure it's time to start journaling again to help me get back on track. I haven't competed since April of 2006 and although I managed to stay in semi-decent shape for about a year after that, the old eating habits slowly crept back in and PRESENTLY I find myself starting back at square one bodyfat-wise, only with a bit more muscle(which will be GOOD if I can manage to hold onto it while getting back in shape). Training has been steady, but for me, that's never been an issue. Lifting weights is the FUN part! The diet is by far the hardest part for me. I just don't enjoy eating like a bodybuilder.. I DO, however, enjoy the end result.. Anyway, my plan is to compete in early fall of 2010. The show I've picked out is the NPC Natural Northern USA which is on Oct 2nd 2010, so starting this Sunday, I have 58 weeks to pull myself together and make a respectable showing. My plan is to diet right now for 16 weeks or so to get myself down to a fairly respectable off-season weight, then maintain for several months to allow my skin to adjust to the lower bodyweight, and then finally start my actual contest diet 20 or so weeks out from the actual show. Last time I dieted on low carbs(similiar to Dave Palumbo's methods) and it worked fairly well, but this time I'm going to try another route and see how higher protein, med carbs and lower fat work for me. I'm also going to experiment with Max-OT training and cardio.. I've used it in the past, but never applied myself and followed the principles 100%, so we'll have to see how it goes. My current weight is 248lbs, at 5'5". I last competed at 165lbs, so I've quite a ways to go. My starting diet will be as follows:
Meal 1-1 whole egg/5 egg whites/1oz cheddar cheese/1cup hash browns
Meal 2-6oz(cooked wt) chicken breast/1 cup(cooked) Jasmine rice
Meal 3-6oz(cooked wt) chicken breast/on half bag of veggies
Meal 4-1 scoop Whey protein Isolate/one half cup(dry) old fashioned oats
Meal 5-1 Lean Body Meal replacement
Pre workout-2 scoops whey protein isolate/1 scoop Size On
Post workout-2 scoops whey protein isolate/1 scoop Size On
Daily Macros-2359 calories/316.5 protein/181 carbs/37 fat
***nonworkout days-2014 calories/260.5 protein/150 carbs/37 fat***
(Starting workout schedule)
Sun-Back, Traps, Abs
Mon-Chest, Calves
Tue-Quads, Hams
Wed-Rest day
Thu-Delts, Abs
Fri-Bi, Tri, forearms
Sat-Rest
Cardio will be done Sun-Fri and will be 16 minute Max-OT cardio session
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tara007
Novice Bodybuilder
Posts: 112
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Post by tara007 on Aug 22, 2009 6:28:05 GMT -5
Hey there..where do you work out? I'm from the Akron/Canton area as well. I'm prepping right now for the Northern spring show...30 weeks out and I'm hoping to do the fall one if all goes well and I don't fall on my face on the stage or something
Good luck with your prep!
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Post by Karrie on Aug 22, 2009 7:45:54 GMT -5
You did not tell me you were re-starting a journal here!! WHOO HOO! MrBig is back!! ;D  |
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Post by Mrbig7 on Aug 22, 2009 14:47:42 GMT -5
Hey there..where do you work out? I'm from the Akron/Canton area as well. I'm prepping right now for the Northern spring show...30 weeks out and I'm hoping to do the fall one if all goes well and I don't fall on my face on the stage or something Good luck with your prep! I work out at a hole in the wall in Barberton called Tough Bodies gym, but I moonlight over at Snap Fitness in Norton where my wife Karrie works out... It's a nice change of pace b/c it's cleaner and the cardio equipment actually WORKS! lol You mention the Northern SPring show-is that Liberman's Natural Ohio? If so, be prepared for a LOOOooong night... I competed as Welterweight in 2006 and I didn't even get onstage until 10pm!  Great show, but VERY competitive but almost TOO many competitors, to be honest.... Good luck w/your prep! Btw, who's your trainer over at Powerhouse? I might know him... |
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Post by Mrbig7 on Aug 22, 2009 14:48:39 GMT -5
You did not tell me you were re-starting a journal here!! WHOO HOO! MrBig is back!! ;D Surprise!!! ;D I'm BAaaaack!! LOL |
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Post by Mrbig7 on Aug 22, 2009 14:57:07 GMT -5
Ok, weighed myself, took measurements and starting pics.......and......it's OFFICIAL......I'm FAAAaaaaat with a capital F-A-T!!......but.....there IS potential!
I'll start logging everything tomorrow after a night of dining enjoyment w/my wife tonight! ha I'll post my initial measurements and pics along with some comparisons in a few months and then we can all get a good chuckle and see how NOT to have a good, long off-season.
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Post by mrky03 on Aug 22, 2009 15:49:06 GMT -5
Good to see you back Mr.Big! It is a long road but you have to start somewhere right?
The Natural Northern is a good show, I won the Master's division in 2007. It will be interesting to see how this diet plan works out for you, I'll be following your journal!
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tara007
Novice Bodybuilder
Posts: 112
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Post by tara007 on Aug 22, 2009 16:39:56 GMT -5
My trainer's name is Jeremy..not sure of the last name. I've been to the show, both fall and spring, several times and it IS competitive! I"m nervous, but excited too!
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Post by Roger on Aug 23, 2009 5:44:25 GMT -5
, oes. My current weight is 248lbs, at 5'5". n I am the same height. the most I could ever pack on was 178lbs. I AM IMPRESSED> Good luck with your plans, sounds like a good one |
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Post by Mrbig7 on Aug 23, 2009 17:40:13 GMT -5
Good to see you back Mr.Big! It is a long road but you have to start somewhere right? The Natural Northern is a good show, I won the Master's division in 2007. It will be interesting to see how this diet plan works out for you, I'll be following your journal! Yep, I saw your pics on the Muscular Development site and I followed your progression getting there... You have a very nice "classic" physique and I was happy to see you win! I'm anxious to see the improvements you've made in your next show. I'll be competing in the open & that will also be my first Master's show(I'll have JUST turned 40 that June). As for the diet and workout plan, well.....I changed it already.. LOL... I'm afraid to possibly waste precious time experimenting w/something new w/so much weight to lose, so I'm switching to the CUT diet b/c I already KNOW my body responds to lower carbs, so even though I haven't done exactly THAT plan, it's more in line w/what I've seen work for me in the past(ie: low carbs). Stay tuned! |
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Post by Mrbig7 on Aug 23, 2009 17:42:07 GMT -5
My trainer's name is Jeremy..not sure of the last name. I've been to the show, both fall and spring, several times and it IS competitive! I"m nervous, but excited too! Karrie and I will be going to the Northern here in about 6 wks or so(Oct 8th, I think...).. If you are going maybe we should all hang out? I've got a friend that MIGHT be doing his first show there. Either way, Victor Martinez is the guest poser and we haven't seen him yet, so it will be worth the trip with it only being a week or so after the Olympia and he should be in GREAT shape still!! |
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Post by Mrbig7 on Aug 23, 2009 17:42:56 GMT -5
, oes. My current weight is 248lbs, at 5'5". n I am the same height. the most I could ever pack on was 178lbs. I AM IMPRESSED> Good luck with your plans, sounds like a good one Thank you for wishing me luck... I've got a LONG way to go, so I'll need it! Don't be TOO impressed.....it's DEFINITELY not a PRETTY 248lbs! LOL  |
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Post by Mrbig7 on Aug 23, 2009 17:50:26 GMT -5
Ok, so today's diet & workout was a bit different than planned since I ALREADY changed my mind and will be starting the CUT diet... That will start TOMORROW! Here's today so far:
Meal 1(0800)-1 scoop Isolyze
1/2 cup(dry) Oats
Meal 2(1200)-6oz(cooked wt) Chicken breast
1tbs BBQ sauce
Workout(1345)-Back
Pulldowns(front)-100x15-150x15-180x15-200x15
One Arm DB Row-110x8-130x8-140x8
Supported T-bar-70x8-90x5x5**sounds LIGHT, but trust me, it's an OLD SCHOOL Machine and even the BAR apparatus alone is H E A V Y**
Low Pulley Rows(V-bar)-200x10-230x10-260x8
Pulldown(V-Bar)-150x10x10**at this point my back was TOAST so I knew I was D O N E
Cardio(immediately after workout)-Treadmill-5% incline-3mph**steady**20 min
Meal 3(post workout-1530)-2 scoops Isolyze
2 scoops Size On
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Post by RUBICON19 on Aug 23, 2009 17:52:26 GMT -5
You did not tell me you were re-starting a journal here!! WHOO HOO! MrBig is back!! ;D Surprise!!! ;D I'm BAaaaack!! LOL And I am GLAD you are!!! This is AWESOME!!!!!!!!!!!!!!!!!!!!!!! |
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Post by RUBICON19 on Aug 23, 2009 17:53:07 GMT -5
Good to see you back Mr.Big! It is a long road but you have to start somewhere right? The Natural Northern is a good show, I won the Master's division in 2007. It will be interesting to see how this diet plan works out for you, I'll be following your journal! Yep, I saw your pics on the Muscular Development site and I followed your progression getting there... You have a very nice "classic" physique and I was happy to see you win! I'm anxious to see the improvements you've made in your next show. I'll be competing in the open & that will also be my first Master's show(I'll have JUST turned 40 that June). As for the diet and workout plan, well.....I changed it already.. LOL... I'm afraid to possibly waste precious time experimenting w/something new w/so much weight to lose, so I'm switching to the CUT diet b/c I already KNOW my body responds to lower carbs, so even though I haven't done exactly THAT plan, it's more in line w/what I've seen work for me in the past(ie: low carbs). Stay tuned! Good luck!! Cut diet works very well! |
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Post by mrky03 on Aug 23, 2009 17:59:52 GMT -5
Good to see you back Mr.Big! It is a long road but you have to start somewhere right? The Natural Northern is a good show, I won the Master's division in 2007. It will be interesting to see how this diet plan works out for you, I'll be following your journal! Yep, I saw your pics on the Muscular Development site and I followed your progression getting there... You have a very nice "classic" physique and I was happy to see you win! I'm anxious to see the improvements you've made in your next show. I'll be competing in the open & that will also be my first Master's show(I'll have JUST turned 40 that June). As for the diet and workout plan, well.....I changed it already.. LOL... I'm afraid to possibly waste precious time experimenting w/something new w/so much weight to lose, so I'm switching to the CUT diet b/c I already KNOW my body responds to lower carbs, so even though I haven't done exactly THAT plan, it's more in line w/what I've seen work for me in the past(ie: low carbs). Stay tuned! Well, I was thinking that the Cut Diet would work well for you, so I'm glad to see you make the switch! This is the first time I've followed it although low carb diets have worked well for me also. I think you'll like it because it is simple to follow and the measurements and portions are already laid out for you. When I plateau I just drop down to the next level. I started at 3000 cal. and I'm at 2500 right now. Lost about 15lbs. I don't know where to suggest you to start at but err on the higher cal. and adjust down in a week or so if you don't notice any changes. It's a lot of food to begin with, I've never eaten so many veggies in my life! lol But follow it just like it's laid out and I think it will work well for you! |
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Post by Intensity on Aug 23, 2009 18:25:08 GMT -5
Terry!!!!!!! I'm so glad you are back!
Welcome and good luck dark horse!
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Post by GerryT on Aug 24, 2009 15:40:29 GMT -5
Lots of luck, Terry! Great that you have a long term goal. Bet you will look amazing by then. All the best, and when the time comes would be glad to give you posing routine ideas.
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Post by mrbeefy on Aug 24, 2009 17:54:12 GMT -5
TERRY! Glad to see you back brother! Read over your plan, and glad you found what works for you. You said you're at 248 and last competed at 165. At your height, if you can pull that off, you'll be massive ripped! That's a loss of about 83 lbs (if my math is right). At 2 lbs a week, or 8 lbs a month, that gives you about 10 months, which is right on time, with some tweaking. There is so much to do, and every day will count. Your plan looks do-able, and I know you can do it. My only two cents at this early stage is to make sure you get your head in the game, and KEEP it there. Don't hit things too hard, or beat yourself up, physically or mentally this early. Stay injury free too. Just rock-steady with your plan, and you'll be unbeatable. Start your motivation plan too. Put up pic's, motivational sayings, etc., everywhere. Find someone to be your "go-to" guy (or girl), who will keep you up when you feel down. A year is a long road in our business, and the bumps will come, so you will need someone to get you past that (beside Karrie!), and keep you up and motivated through it all...including all the "food" holidays! If there is anything I can do, e-mail me, pm me, call me, ...whatever it takes! I will be there to see you rockicng that stage next October! Now, play with the kids, kisses all around, then get out some paper and keep planning! WE ARE ALL here for ya Mr BIG! ;D |
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Post by Mrbig7 on Aug 25, 2009 9:03:55 GMT -5
Yesterday's diet:
Meal 1(0800)-6 egg whites
1whole egg
1tbs PB
1/2 grapefruit
Meal 2(1000)-1 Lean Body MRP
Meal 3(1300)-6oz(cooked wt) chicken breast
18 almonds
Meal 4(1700)-5oz(cooked wt) eye of round
1 cup broccoli
Meal 5(2000)-1.5 scoops Labrada Pro V 60 protein
2 tbs PB
1/2 grapefruit
Didn't end up working out or doing cardio, but diet was on track.. Need to get that 6th meal in which shouldn't be a problem once I get myself in a routine..
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Great show, but VERY competitive but almost TOO many competitors, to be honest.... Good luck w/your prep! Btw, who's your trainer over at Powerhouse? I might know him...
