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Thread: 20 week Prep - Road to defending State Title

  1. #1
    Behemoth Guvnor's Avatar
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    Default 20 week Prep - Road to defending State Title

    Hi All,

    I think I'll blog my prep this time. Here are some cliffs on myself and 2015 success.

    I'm 33, lifetime drug free natty.

    Competed in 8 Natural shows. Finished top 3 in them all. Won 2 states titles and aiming for a 3rd.

    I went from October 2008 to September 2015 without competing. I did train the whole 7 years, I've trained for 13-14 years, never had a week off, and i'm not a person who is "just getting back in to it" - i've always been into it, and just chipped away.

    I weighed 82kg on stage. the absolute lightest I weight in prep was 80.0kg. I carb loaded on the following over 3 days;

    day 1 - 900g
    day 2 - 650g
    day 3 - 400g

    I was lean enough and to be honest, I could have eaten more carbs. I see dudes are scared of carbs, but I think the goal is to be genuinely lean enough to be able to not ruin yourself and of course not use drugs to ruin things.

    I get an ISAK approved anthropological test every 2 weeks from around 12 weeks out to effectively track skin folds. Again another way to analyse fat loss.

    I don't like the "look in the mirror" approach. It's primitive and not accurate. How can you see an improvement from 1 week to the next as a natural you won't, you could be very much stagnant in your weight loss but in your head you might think you look heaps better. So, I track daily weight, and ISAK Skin folds for evaluation of progress.

    Dieting approach is to track macros. I dont do IIFYM, usually they don't consider food composition whereas I do. I'd not eat what I consider to be low grade foods, I do make the conscious effort to consume more quality foods.

    As of this Sunday I'll begin tracking my macro's to as close to 100% accuracy as I can. 350g Cho, 230g Pro, 80g fat (maybe these numbers)

    I'll weigh myself daily, then calculate my average weight every Friday so see what my average weight is. It should drop weekly by around 0.2 or 0.3kg (half a lb). When the weight loss stops, I'll drop the carbs and/or fats slightly and that should see a weight drop the following week.

    I pay good money for a very good training program. 6 week phases that get progressively harder, meaning my overall energy output per week gets higher again making weight loss more achievable. I track everything in the gym, I count reps, weight and graph it all. I track rest periods too. I aim to beat the previous weeks efforts, but that is how the program is set out.


    I do work in the supplement industry and have done for 9 years. I emigrated to Australia to work in the supplement industry with Nutrition Systems, probably the biggest wholesaler outside of America in supplements. I don't work for Nutrition Systems now, I moved into Operations for one of the biggest supplement chains in the southern hemisphere and one of 2 dominating businesses in Aus.

    I don't take many if any supplements. i do use whey protein - doesn't have to be WPI. Anything between 70% and 95% protein per scoop is fine. I do take pre workouts, prefer informed choice tested brands. usually got ON Gold Standard Pre or BSC k-Os. I only use them for the caffeine. I often take a magnesium di-glycinate at night time.


    comp2.jpg
    anb1.jpg
    winner.jpg
    iain .jpg

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  3. #3
    Behemoth Guvnor's Avatar
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    I am on a deload week this week and forcing myself to relax and not train or be extreme. 1st deload/lazy week since mid sept 2015.

    I'm also not moving too much during the day. As of Sunday I'll make a conscious effort to move more, I.E 10-15k steps a day

    This week is a mental week, I don't want to be full on in deload week, I want to start increasing efforts next week for the duration of my 20 week prep.


    Other things I need to work on is hip mobility, hamstring tightness, thoracic mobility, ankle dorsiflexion, gastroc tightness. especially tight through right glutes. for me lower back niggles is an on going thing, I just need to manage it and pre-hab and rehab well. more recently I found a very good sports massage therapist and i'll likely use her services on a 2-3 week basis for recovery benefits and to lower the risks of injury.

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    Behemoth Guvnor's Avatar
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    Woke up weighing 88.1kg (194.2 lbs)..... My average weight across the last 7 days was actually 88.1kg. Previous week was 87.9kg and before that 87.8. So all very consistent in the off season.

    I will train my last deload workout today which will be a very simple;

    Back Squat - 3 x 4 @ 75%

    Flat Bench - 3 x 4 @ 75%

    Deadlift - 2 x 1 @ 80%

    Then some fluff, side laterals - kneeing cable triceps - 45 deg seated db curl etc.

    Nothing major as to exert excessive energy.

    I will take my sweet ass time warming up, and cooling down. Spending as much time as possible loosening off any tight areas in an effort to prepare somewhat for a 20 week slog.

    I will receive my next 6 week phase today/tomorrow, read over it, prepare mentally and within reason plan when and where I'll do the workouts around work times.

    6kg's to lose in 20 weeks.

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    Iron Addict CMC191's Avatar
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    Very detailed info. I'll be checking out your log

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    Iron Addict CMC191's Avatar
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    Also, how tall are you and what is your current weight going into prep

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    Behemoth Guvnor's Avatar
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    6ft 1 (185cm)

    87.2kg (192.24 lbs) this morning. Bit of a drop from yesterday but will probably sneak back to 88kg after today.

    I have 6kg's to lose. I don't mind being more accurate and getting ready over 20 weeks.

    There is this daft thinking within the bodybuilding scene here that 12 weeks is long enough, for everyone! 12 weeks isn't long enough for most natty's.

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    Behemoth Guvnor's Avatar
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    Today is when I will begin to make a more conscious effort to be more accurate with macro counting.

    Aiming for (this week) ;

    Pro 190g
    Carbs 350g
    Fat 75g

    Bodyweight was 88.1kg this morning. (194.2lb)

    Aim is to hit those macros, and monitor weight daily. it's inevitable that the carbs/fats will drop a tad but will need to factor in my new phase of training which over 6 weeks gets progressively higher in volume.

    I'm off to the gym in 30 mins, I'm doing the following;

    flat bench press 2 x 10 @ 65% with 120 sec rest

    30 deg DB press 2 x 10 w/ 120 sec rest

    pull ups x 20 AMRAP

    bent over barbell rows 2 x 10 w/ 90 secs rest

    side laterals 2 x 15 w/ 60 secs rest

    super set;
    unilateral cable bicep curl 2 x 12
    ez bar skull crushers 2 x 12


    so as you can see, a very easy workout and the ideal platform to build on. By the end of week 6 the output will be double, and factor in a higher training intensity with more volume then i may not need to alter calories at all for the first few weeks as i'll be expending more energy, eating the same food amounts but training more productively.

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    Behemoth Guvnor's Avatar
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    Ok 2.5.2016 was as follows;

    Pro - 197g
    Cho - 340g
    Fat - 65g

    Kcal - 2733

    Happy with the tracking for that day.

    Weight was 88.1kg yesterday morning. Was 87.6kg this morning (3.5.2016)


    Workout completed was;


    flat bench press 2 x 10 @ 65% with 120 sec rest

    30 deg DB press 2 x 10 w/ 120 sec rest

    pull ups x 20 AMRAP

    bent over barbell rows 2 x 10 w/ 90 secs rest

    side laterals 2 x 15 w/ 60 secs rest

    super set;
    unilateral cable bicep curl 2 x 12
    ez bar skull crushers 2 x 12

    Concept for now is to train as little (within reason). Low volume that will pick up over 20 weeks. 6 week phases, week 1 always starts slow and low sets etc, but increases in intensity and volume over the 6 weeks.


    Today - 3.5.2016

    Chose not to train today, based on instinct and situation. I woke up feeling more nimble and without lower back soreness/stiffness. instead of training and risking a reverse situation, I'll use today as a day to keep moving, stretch key areas and foam roll when possible.

    I'm working tomorrow at a store further away and normally coincide this shift with a workout session at a gym in Fremantle called The Warehouse. I'll get up at 4am, get to the gym for around 5am (45 minute drive) and relax, get my session done then cruise to work which from there will be a 30 minute drive minimum.

    Tomorrow's session is legs and will be the following;

    A - Squat 2 x 10 @ 67.5%

    B - Deadlift 2 x 2 @75%

    C - Back Step Lunge 2 x 10 ea leg


    D - Prone Hammy Curl 2 x 8

    E1 - DB Farmers Walk 2 x 30 secs
    E2 - Weighted Crunches 2 x 30 secs
    E3 - Cable Paloff Press 2 x 30 secs

    Now this is low volume but will increase over the next 6 weeks into a beast of a workout.

    Tomorrow for me, I want to nail warm up to squat and deadlift as effectively as possible.

    And to post recover with a 20-30 minutes foam roll and stretch session. I'll be using the workout as a kind of prep session and confidence builder.


    I'll post my dietary intake for today;

    Meal 1 - 25g Whey, 75g Oats, 30g Paw Paw & 50g Apple/Rhubarb Yoghurt

    Meal 2 - Choc PB Protein Balls (250 kcals) snack

    Meal 3 - 110g Chicken Breast, 200g White Rice, 150g Broccoli & Broccolini

    Meal 4 - 110g Chicken Breast, 200g White Rice, 150g Broccoli & Broccolini

    Meal 5 - 1 x Monster Muesli Breakfast in a Bag (P 6g, C 35g, F 5g - 215 kcal) and I'll probably have 1 scoop of Whey

    Then what I'll do, I'll punch the numbers into MyFitnessPal - see where my P, C & F is at and figure out what my last meal will be to hit my targets.

    I anticipate something that would warrant a meal with 200g rice, 200g white fish, 1-2 spoons of olive oil and veg. And maybe 1-2 slices of toast and jam.

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    Behemoth Guvnor's Avatar
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    I'd like to welcome and thank Matt & Costa for coming to MD and viewing the forum & my daily blog.

  11. #11
    Behemoth Guvnor's Avatar
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    Wednesday 4th May

    Weight 88.1kg

    Training today was at 530am at The Warehouse Gym in Fremantle;

    A - Squat 2 x 10 @ 67.5%

    B - Deadlift 2 x 2 @75%

    C - Back Step Lunge 2 x 10 ea leg


    D - Prone Hammy Curl 2 x 8

    E1 - DB Farmers Walk 2 x 30 secs
    E2 - Weighted Crunches 2 x 30 secs
    E3 - Cable Paloff Press 2 x 30 secs


    A straight forward workout, one that again will increase in volume and weight over the coming weeks. Increments will be 2.5kg on the compound movements but that'll be explained over the weeks. Rest periods vary and are timed to a tee. Tempo is also taken into consideration per movement. I won't post too much numbers in that respect all the time as It can get a bit messy.


    Was a bit better today with nutritional intake in that I wasn't chasing numbers later in the day as much. Yesterday night I was kept behind by an hour at work with a friend so kind of had a decent amount of calories later in the day. I don't mind that, it's the unnecessary 'fasting' i have throughout the day that I can avoid.


    By 530pm today I'd hit;

    P - 165g
    C - 305g
    F - 55g

    Meaning my final meal had to contain

    P - 25g
    C - 55g
    F - 20g

    I had 75g oats, 250ml low fat milk, 20g raisins, 20g ON Whey
    protein & 1.5 tablespoons of Olive Oil.

    Job done, hit my targets for today. Will wait and see what I weigh tomorrow. I think I'll drop weight to around 87.7 for tomorrow but will wait and see.

    I have session #3 tomorrow which is again an upper body session. I'll post that session tomorrow night, and my macro efforts etc.

    I train at many different gyms based on their strengths. Tomorrow I'll most likely go to Total Worx. It has the best Bench Press I can use, a well cambered pull up bar thats good to use, the power rack is great too. The gym is also quiet around 730am so I can train for 1 hour then it's a 5 minute drive to work.

    --------

    Supplements I took today was a mixture of ON whey and Maxs Super whey. Both around 75% protein content... Nutritional support.

    During training I did drink 1 serving of Xtend BCAA mixed with 1 scoop of Glyco-Durance from PHD. There was no particular reason for me drinking this. I just liked the taste of the Xtend Mango flavour, and I have an expensive container of Cluster Dextrin that I'd like to finish so I combined them both. I'm not expecting to recover quicker, reduce any DOMS, build any more muscle. I just like the taste. The carbs might have contributed to better energy, but It was a relatively easy workout for now so there wasn't any requirement and my actual lifting only went for 40 mins so no need for glycogen replenishment.

    I might add Vitamin D into my routine over the next few days. Lacking sunlight just now.



  12. #12
    Iron Addict CMC191's Avatar
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    Mango xtend is great. I mix it with pineapple xtend. Good stuff

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    Forum Leader: Training Journals tjoe's Avatar
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    I like seeing a BBer using %s on the squat, bench and deadlift. Right up my ally.
    Great log and good luck.
    4-6-13 100% RAW Powerlifting/ALL RAW Powerlifting
    Open 242 (weighed 235) 534.6/385.8/644.8 T = 1565.2

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    Behemoth Guvnor's Avatar
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    Quote Originally Posted by CMC191 View Post
    Mango xtend is great. I mix it with pineapple xtend. Good stuff
    It certainly is, haven't actually tried the pineapple... might have to try that flavour next!

  15. #15
    Behemoth Guvnor's Avatar
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    Quote Originally Posted by tjoe View Post
    I like seeing a BBer using %s on the squat, bench and deadlift. Right up my ally.
    Great log and good luck.
    Thanks Tjoe, and I think once you get to a certain level then working off %'s is possibly the only way to properly evaluate progress and etch on those tiny gains

    Versus

    Turning up to the gym and whacking whatever weight you feel like lifting.

    There is so much Win when working off %'s!

  16. #16
    Behemoth Guvnor's Avatar
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    5.5.2016

    Weight 88.1kg (same as yesterday)

    Training today was;

    A - Flat Bench 3 x 8 @ 70%

    B - Incline Bench Close Grip 4 x 10 @ RPE 7

    C - Neutral Grip Lat Pull Down 3 x 12

    D - One Arm DB Row 3 x 10

    E - Standing DB Side Laterals 3 x 15

    F1 - 45 Deg Seated DB Curl 3 x 10
    F2 - Straight Bar Kneeling Tricep Pushdown 3 x 15

    Rest periods varied from 60, 90 and 120 secs.

    Workout volume was high to begin with for Week 1, session #3. Volume won't go much higher over the next 6 weeks. Though each workout will be taxing, do-able and push me.

    I'll post my macro content later on once the day is pretty much complete.

    -----------

    Dieting issues 101.

    Living a life, not restricting and not limiting social events.

    How many people do you know who compete and will not attend events or meals out due to unnecessary dietary restrictions?

    My wife said to me earlier that she was really wanting to go to our preferred Sushi place. How would a dieter react to this? Well there is 2 ways...

    1. They'd say they can't go, Sushi isn't on the menu for them and they're not allowed to eat it. They've been given a food plan and they MUST follow it
    2. No problems, consider macro/calorie content, chose most appropriate food from the menu and adjust daily macro intake accordingly.

    Being 19 weeks out from my show, there is absolutely no reason I can't eat Sushi. Hell I'd eat it 1 week out if I had to. Avoid coaches who encourage a bad relationship with foods. Beware that it's more than possible for a 'prep coach' or a personal trainer to actually suffer from an eating disorder which they'll unknowingly pass on to you if you accept the advices.

    No food is off limits, no food is to avoided... well not during my prep.

  17. #17
    Behemoth Guvnor's Avatar
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    5.5.2016

    Weight 88.1kg

    Overall Macro intake today was;

    P - 182g
    C - 340g
    F - 70g

    pretty much hit my targets for today.

    Will weigh in again tomorrow. Getting close to the weekend, will assess things on Sunday and adjust calories. By Sunday I'd have done my 4 workouts.

    Minimal training for now, pre comp phases 2 & 3 is where the progress will get made. This Phase 1 which is 6 weeks will get me off and rolling while I find my balance with weight loss, cardio and volume training.

    Didn't get sushi. Traffic was a bit hectic. Ended up at a 'clean' burger joint (hate the word clean when it comes to food, but everyone knows what it means)

    Chicken Breast burger, some basic garnish. Had around 150g of my wife's sweet potato chips (to bump up carbs) and some garlic mayo to get fats up.

    Was happy with the burger as I could measure the calories a lot easier than sushi.

    Tomorrow is a non training day, might get up early for one of my 4km walks.

    Picked up some Vitamin D tonight. I believe it warrants enough benefits to use, especially in autumn/winter. Will run 2000 iu for 2 months. The a few every other day.

    Another big advantage is I've weighed myself daily for a ridiculous number of years. Meaning I know my limits with foods and instinctively can guess my weight at times. I'm going to pull up my weight chart from 2015 prior to my show as my show this year is 18.9.16 and last year it was 22.9.15. Meaning I'll be able to assess my progress based on last years weight. I was around 86.5kg on 1st July last year. So I'm not panicking just now.

    I expect to walk onstage the same weight, really. Possibly a more etched look, a more mature look and a slightly better back/chest. If I'm 0.5kg heavier and as lean, I'm happy.

    it pays to track, collect data and compare.
    Last edited by Guvnor; May 5th, 2016 at 08:19 AM.

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