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Post by mrbeefy on Nov 1, 2009 12:17:57 GMT -5
November 1st 2009 . . . Here I go again! Goal # 1: Win my weight class in the NABBA Canton Bodybuilding Contest in May 2010. App. 6 months away. I will be following Scivation's Workout and Nutrition Plan under consultation by Derek Charlebois. Current statistics, Workout and Nutrtion Plan to follow. Goal #2: Keep this journal updated with progress at least weekly. That's it....simple and direct. Time to get it done. I'm done talking. . . and I'm past the injuries .... The BEAST has a new appetite . . . and I'M HUNGRY!
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Post by mrky03 on Nov 1, 2009 13:19:00 GMT -5
Fantastic Frank! I think you've chosen a good plan of action! Now it's time to see it though!
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Post by mrbeefy on Nov 1, 2009 16:04:43 GMT -5
Thanks Joel !
I had always placed top 5, but that elusive 1st place is waiting for me. I had a good plan in 2004..but then jumped around with too many ideas, and by the time I got it back together in 2006, I was SOOOO close. If I would have stayed on track I would have been fine, just ventured off into too man "foreign lands"! t
Almost 2 years of Powerlifitng (and 4 IPA World Records) have helped me put on more mass, and certainly taught me a lot about proper form, but the injuries of a torn bicep tendon, herniated L5/S1, and numerous strained muscles, tendons and ligaments, and uncontrolled BP, were taking their toll on my body.
I took the last injuries as a warning that it was time to make a decision for a change and stick with it
So here I am.
Will use the Scivation Plan to come back. Been using it a few weeks and aready feel some progress happening.
Thanks for chiming in here. As always, please feel free to comment away on anything you read. It would be much appreciated.
Frank
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Post by mrbeefy on Nov 1, 2009 16:37:34 GMT -5
November 1 2009
Weight Last week 175 lbs. Weight today 172.5 lbs.
The Plan
Very simply put:
Scivation CHA Diet (Carb Haters Anonymous) 6 meals 5:00 am 8:00 am 11:00 am 2:00 pm 6:00 pm post workout meal 9:00 pm Each meal = 35g protein / 10 fat = 230 calories. Sub Total calories = 1380
The 2 servings fruits (120 calories) and 3-6 servings vegetables (120 calories) can be divided amongst meals as I choose. This is added to the above calorie plan. Add 1 Cup Oatmeal OR 8 oz Sweet Potato OR 1 1/3 Cup Rice (240 calories) to your post workout meal. This is added to the above calorie plan. Total Calories = 1860 (This is the starting caloric intake and will change as I go)
4 am cardio = FRS drink prior to cardio (See FRS Lance Armstrong) (Energy + antioxidents/quercitin)
m/w/f 30 min treadmill LOW Intensity
t/th 15 min HIIT Treadmill or ellyptical
5:00 am Meal 1 2 whole eggs + ¾ c egg whites Mulit-Vit / Multi-Min 1 apple EFA/Sesamin/ 3 Zypan (Dig Enzyme)
8:00 am Meal 2 1.6 sc Scivation Whey 3 Zypan / Tekturna BP RX) 4 tsp Nat peanut butter ½ c brussel sprouts (5.54 carbs/117 cal)
11:00 am Meal 3 5 oz chicken 3 Zypan/FRS Chew/EFA/CLA/Sesamin 12 almonds ½ c brussel sprouts
2:00 pm Meal 4 (pre-wo) 2 Zypan (Vaso Charge + Extend)15 min before WO) 1.6 sc Scivation Whey 1/2 grapefruit 4 tsp Nat peanut butter
Training 4:30 (sipping 2 sc of Xtend and Glutoform during training)
6-7 pm Meal 5 (post wo) 3 Zypan/EFA/CLA/Sesamin 5 ozs Steak ½ c brussel sprouts 2 pcs Ezekial Bread 9:00 pm Meal 6 3 Zypan / Azor (BP MED RX) Tilapia 2 tsp Walnut Oil
NOTE: RX 1.5 cc testosterone inj every 2 weeks (low test) BP by MD last week = 130/70 All blood work in normal ranges
Training = ATS or Antagonistic Training System Week 1 = 2x6-10 Week 2 = 3x6-10 Week 3 = 4x6-10 Week 4 = 5x6-10 Week 5 Repeat and increase weight
Monday - Back /Chest Deadlift None - focus is on Deads Bent over Row Bench Press BB or DB Pull Up or Lat Pulldown Incline Press BB or DB Seated Cable Row Dips or Cable Crossover
Wednesday - Biceps and Triceps Barbell Curl Close Grip Bench DB Curl Skull Crusher Cable Curl Tricep Pressdown Barbell Forearm Curl UP DB Forearm Curl DOWN
Friday - Quads and Hamstrings Squat (back/front or hack) Lying Leg Curl Leg Press or DB Lunges Stiff Leg Deadlift Leg Extension Seated Leg Curl Seated Calf Raise Standing Calf Raise
I have completed one entire cycle with easy weight to asses my injuries. A few tight spots here and there. Nothing significant. I did notice my lower back fatigues easily, so I will be sensetive not to re-injur my L5-S1.
Left bicep tendon feels fine, but left elbow has some stress on rows. Wearing neoprene elbow sleeves and using biofreeze.
Weekly check-ins with Derek to assesss progress and discuss changes.
Looking forward to this new plan of attack. Will try to get a set of pictures and BF measurement done during this cycle.
Motivation and attitude is good. I have had some temptations for cheating on the diet, but I have posted signs everywhere that say "CHOOSE". I must choose to make this work. I must choose not to cheat. I musty choose to be a champion bodybuilder. The other choices of not letting this work, not cheating, and not coming in first place are NOT options. I choose to be a fitter, bigger, better...ME. I choose to win...there are no other options.
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tara007
Novice Bodybuilder
Posts: 112
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Post by tara007 on Nov 1, 2009 20:43:21 GMT -5
Good luck Frank!
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Post by GerryT on Nov 2, 2009 13:05:11 GMT -5
Rooting for you, Frank. Keep the momentum going.
Want any posing advice, just holler.
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Post by mrbeefy on Nov 2, 2009 18:47:50 GMT -5
Thanks Gerry! You are the Man when it comes to posing, so I will certainly be in contact in that regard after the first of the year.
Had my BF checked at the gym tonight....17.1 %.
This early in the game..........I'll take it!
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Post by RUBICON19 on Nov 2, 2009 21:51:12 GMT -5
Looks great Frank. Its a solid program. Derek will always point you in the right direction.
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Post by Karrie on Nov 3, 2009 12:48:29 GMT -5
Excited for you Frank!! Terry and I will have to come down and see you at the Canton!
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Post by mrbeefy on Nov 3, 2009 15:02:49 GMT -5
Thanks Karrie!
I hope I don't have to wait until MAY to see you two again!
I still think we need to hook up an OHIO WOTW workout together ! Heck..we could even enlist Vince to help us out too!
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Post by mrbeefy on Nov 5, 2009 6:25:07 GMT -5
November 5, 2009 Todays weight . . . 170 even. Going away for the weekend (with someone special ), so I hope the nutrition keeps in check as much as possible. I'm allowed one cheat meal for the week, so Saturday is the day.....yum.
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Post by mrbeefy on Nov 8, 2009 17:06:56 GMT -5
November 9, 2009
Weight Last week 172.5 lbs. BF by Near InfrarRed 17.1 % (King’s Gym) Weight today – To be noted on Monday morning __________
The Plan (Continues)
Scivation CHA Diet (Carb Haters Anonymous) 6 meals 5:00 am 8:00 am 11:00 am 2:00 pm 6:00 pm post workout meal 9:00 pm Each meal = 35g protein / 10 fat = 230 calories. Sub Total calories = 1380
The 2 servings fruits (120 calories) and 3-6 servings vegetables (120 calories) can be divided amongst meals as I choose. This is added to the above calorie plan. Add 1 Cup Oatmeal OR 8 oz Sweet Potato OR 1 1/3 Cup Rice (240 calories) to your post workout meal. This is added to the above calorie plan. Total Calories = 1860 (This is the starting caloric intake and will change as I go)
4 am cardio = FRS drink prior to cardio (See FRS Lance Armstrong) (Energy + antioxidents/quercitin)
m/w/f 30 min treadmill LOW Intensity
t/th 15 min HIIT Treadmill or ellyptical
5:00 am Meal 1 2 whole eggs + ¾ c egg whites Mulit-Vit / Multi-Min 1 apple EFA/Sesamin/ 3 Zypan (Dig Enzyme)
8:00 am Meal 2 1.6 sc Scivation Whey 3 Zypan / Tekturna BP RX) * 4 tsp Nat peanut butter ½ c brussel sprouts (5.54 carbs/117 cal)
11:00 am Meal 3 5 oz chicken 3 Zypan/FRS Chew/EFA/CLA/Sesamin 12 almonds ½ c brussel sprouts
2:00 pm Meal 4 (pre-wo) 2 Zypan (Vaso Charge + Extend)15 min before WO) 1.6 sc Scivation Whey 1/2 grapefruit 4 tsp Nat peanut butter
Training 4:30 (sipping 2 sc of Xtend and Glutoform during training)
6-7 pm Meal 5 (post wo) 3 Zypan/EFA/CLA/Sesamin 5 ozs Steak ½ c brussel sprouts 2 pcs Ezekial Bread
9:00 pm Meal 6 3 Zypan / Azor (BP MED RX) * Tilapia 2 tsp Walnut Oil
NOTE: RX 1.5 cc testosterone inj every 2 weeks (low test) BP by MD last week = 130/70 All blood work in normal ranges
Training = ATS or Antagonistic Training System Week 1 = 2x6-10 Week 2 = 3x6-10 Week 3 = 4x6-10 Week 4 = 5x6-10 Week 5 Repeat and increase weight
Monday - Back /Chest Deadlift None - focus is on Deads Bent over Row Bench Press BB or DB Pull Up or Lat Pulldown Incline Press BB or DB Seated Cable Row Dips or Cable Crossover
Wednesday - Biceps and Triceps Barbell Curl Close Grip Bench DB Curl Skull Crusher Cable Curl Tricep Pressdown Barbell Forearm Curl UP DB Forearm Curl DOWN
Friday - Quads and Hamstrings Squat (back/front or hack) Lying Leg Curl Leg Press or DB Lunges Stiff Leg Deadlift Leg Extension Seated Leg Curl Seated Calf Raise Standing Calf Raise
Saturday Delts & Traps Military Press / Barbell Shrug DB Side Lateral / DB Shrug Rear Side Cables / Prone DB Shrug
ABS / Lower Back / Obliques Decline Crunch / Back Extension Leg Raises / Torso Twist
NOTES
Left elbow still a little “tweaky”. Sometime painful for no reason. Tolerable. Need to talk with Dr. Mark about BP meds. DO NOT LIKE side-effects. Appointment with Dr. Mark in December.
I have been seeing the Chiropractor (Dr. Nigel) for a few months for alignments for lower back (L5-S1), and neck impingement. Has been helping a lot. 2-3 x per week. Will be cutting back to once a week shortly.
Continuing with Zypan (Digestive Enzymes). Appear to be helping with protein digestion.
Continue weekly check-ins with Derek to assess progress and discuss changes. Looking for more encouragement and motivation.
Will try to get a set of pictures and BF by BodPod measurement done during this cycle.
Motivation and attitude is still good. Went away for weekend. Probably too many Cheat meal(s), but food was clean.
Time to contest = app. 23 weeks.
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Post by mrbeefy on Nov 9, 2009 6:37:18 GMT -5
Crap...not happy with my weight this morning. 177.8 lbs. I know I took in a lot of calories over the weekend, but I a truly did not eat anything "not clean". My wife thinks we ate a lot of sodium laden stuff, and that it is water weight. Whatever...I don't like it.
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Post by mrbeefy on Nov 11, 2009 20:52:42 GMT -5
11-11-2009
Weight 174 lbs. BF measured by BodPod = 23 %. Took some pic's to have some sense of where I'm at, but can't load them here for some reason.
A few things look....ok. Back looks ok. Certainly potential for a Xmas Tree I never had before. Arms ok...big not defined. Same with legs. Need to learn how to present the package better. (Gerry?) NOT happy with my core or BF.
Need Derek's input on stepping up the plan.
If anyone would like to see a couple of the pic's, PM me and provide an e-mail address, and I'd be hgappy to share a couple of them to get your input.
Marching on . . .
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Post by mrbeefy on Nov 12, 2009 20:26:15 GMT -5
11-12-09
Legs are killing me today...but it's all good. I think it was the deep leg presses w /500 lbs.
Traps & Delts today . . . cardio x2
60 min LI Cardio in am 30 min HIIT in PM after workout.
Got an e-mail from Derek. This is the Step-Up :
45 min of LI Cardio on Training Days (4 Days) HR @ 130-150
2 Days a week (Off Days Tues/Thurs or Sunday) HIIT 15 sec - 45 sec x 15 15 min LI 15 sec - 45 sec x 15 15 min LI Total 60 min
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Post by mrky03 on Nov 16, 2009 15:41:54 GMT -5
Sounds good Frank! Keep up the good fight its not going to happen over night but it will happen!
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Post by masterschamp on Nov 16, 2009 16:49:49 GMT -5
Good job Frank.........cardio is a foreign language to me right now!!LOL!!!
Keith
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Post by mrbeefy on Nov 16, 2009 21:30:42 GMT -5
Thanks Guys! That means a LOT coming from the level you guys have achieved.
The road seems long...but I'm trying to enjoy the journey and keep focus.
May 1st will be here soon...and I want to ROCK THAT SHOW!
I know where I'm at. I know what I need to work on. I know what I need to do.
I WANT that 1st place!
Bring...it....ON!
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Post by mrbeefy on Nov 17, 2009 13:52:42 GMT -5
One Hour of cardio at Powerhouse today.....
15 min treadmill @ 130-150 HR jump to elliptical for HIIT (15 sec all out/45 sec jog) x 15 15 min treadmill @ 130-150 HR jump to elliptical for HIIT (15 sec all out/45 sec jog) x 15
Totally spent!
Got some more Scivation supps in today. Solution 5 Dialene 4 Sesamin Xtend and Zero Carb Protein
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Post by mrky03 on Nov 17, 2009 17:37:58 GMT -5
Hang tough Frank!
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