May have to hit that up if its not too late post show... we are still deciding what we are going to do for Sunday lunch... so maybe we will head that way if we dont post show!
Deako's Journey to Shred!
- Thread starter Deako
- Start date
May have to hit that up if its not too late post show... we are still deciding what we are going to do for Sunday lunch... so maybe we will head that way if we dont post show!
I'm BACK!!!!
Had an AWESOME weekend competing at the NPC Ohio State Championships in Columbus, Oh. Being my first show, and a high level of competition, I didn't place as well as I hoped... am I upset about that, NOT AT ALL... I have been on a journey since January 2010 and this was the capping off of that journey... I have been dieting for 4.75 years (with occasional maintenance level diet breaks in there to let my body rest for a couple weeks)... so now I am going to utilize the rebound and go into my first ever offseason! Which is exciting for me... It is exciting because I know that I need to put on some mass if I am going to compete again, A, and B, I don't like being this low of weight... LOL... my new goal is to be 200 lbs at about 8-9% BF... I know this is going to take TIME, and I am completely cool with that! I know I have plenty of areas to work on, like my mid section, arm, and overall symmetry. But welcome to fitness, No one is EVER perfect... there is ALWAYS something to work on... I will attach some pics from the show in another post when I can send them to my computer... TIME TO GROW!
Had an AWESOME weekend competing at the NPC Ohio State Championships in Columbus, Oh. Being my first show, and a high level of competition, I didn't place as well as I hoped... am I upset about that, NOT AT ALL... I have been on a journey since January 2010 and this was the capping off of that journey... I have been dieting for 4.75 years (with occasional maintenance level diet breaks in there to let my body rest for a couple weeks)... so now I am going to utilize the rebound and go into my first ever offseason! Which is exciting for me... It is exciting because I know that I need to put on some mass if I am going to compete again, A, and B, I don't like being this low of weight... LOL... my new goal is to be 200 lbs at about 8-9% BF... I know this is going to take TIME, and I am completely cool with that! I know I have plenty of areas to work on, like my mid section, arm, and overall symmetry. But welcome to fitness, No one is EVER perfect... there is ALWAYS something to work on... I will attach some pics from the show in another post when I can send them to my computer... TIME TO GROW!
Thanks bro! Yea I got my plan in place... and as i took this transformation... low and slow gains that way I can stay lean and grow grow grow!
I forgot to mention... I got my supps in line, pct will come soon, and I got plenty of work to do... LOL
ebfitness
Registered
Hell, you look awesome, man! Even tightened up that extra skin...that's one of the hardest things to do. Great work!
Thanks brother! Now onto phase 2... GROW!
I could have asked, but didnt... mainly because we were the first ones in the show, and there were 120 women yet to go through... so i didnt stick around... In my class there were 16 competitors... so the ones shown are only in the couple comparisons that were taken by my wife... my back is by far my strong point... i need to work on overall symmetry and chest/core and arms the most... thats gonna be a BIG focus in my rebound and first actual OFF SEASON!
Just had a meal of 92/8 Laura's Grass Fed Beef with green beans... This is the first meal that ACTUALLY tasted good since My post contest binge... ... My next meal is eye of round and green beans, followed by more 92/8 Laura's grass fed beef with 1/2 cup rice... something to look forward too!
... My next meal is eye of round and green beans, followed by more 92/8 Laura's grass fed beef with 1/2 cup rice... something to look forward too!
ebfitness
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Ha, I just had a Kroger 91/9 beef patty on a toasted English muffin...red meat all dayyyy!Just had a meal of 92/8 Laura's Grass Fed Beef with green beans... This is the first meal that ACTUALLY tasted good since My post contest binge...
Ha, I just had a Kroger 91/9 beef patty on a toasted English muffin...red meat all dayyyy!
I have been freezing MGR special meat my whole prep... my wife has had some... but my goal is to clean out my freezer... starting with the BEST
i have another pack of 92/8 ground, 92/8 patties and 91/9 ground waiting to be consumed! LOL i have 92/8, 96/4, eye of round, and top round cooked. All of those are smaller portions, so they will be gone through quickly... but I have been missing my red meat! GOT TO GROW!Out of curiosity, I weighed myself this morning after eating clean and starting my reverse diet on Monday... up 5 lbs from the show... some of that is the DMZ3.0 that i started on Sunday, I bet, but still i was a little surprised... oh well... that means phase two of my plans have started! Hittin the gym tonight for a leg pumping session... this is my first workout since the contest and am pretty excited to get this growth phase underway! Hittin up the china buffet with my buddy tonight after we workout (cause i wont see him until after christmas)... and then i will have some dessert tonight with the wife... so that means super clean eating all day, then gorging tonight! LOL
So i figured out what I am gonna do training wise starting this weekend...
Saturday: Chest/Back
- Heavy Chest compound movement (6-8 reps) for 2-3 "working" sets
- Heavy Back compound movement (6-8 reps) for 2-3 "working" sets
- Alternating chest and back exercises from here on out (including rack deads from knee)
Sunday: Shoulders
- Lateral movements
- Rear Delts
- Upright Rows
- Presses
Monday: Arms
- Volume Day
- Not heavy weight, but get in some major volume and contractions
Tuesday: Legs
- Heavy Ham Exercise (3-4 working sets)
- "Normal" Leg Workout with Compound movements
- Finish with heavy, intense adductor machine work
Wednesday: Chest/Back
- Heavy Chest compound movement (10-12 reps) for 2-3 "working" sets
- Heavy Back compound movement (10-12 reps) for 2-3 "working" sets
- Alternating chest and back exercises from here on out (including rack deads from knee)
Thursday/Friday: Both HIIT Cardio days
The mantra is more TUT work... feel the weight and concentrate on moving the weight with the muscle, not momentum. Maintain good control and utilize full ROM. Never reaching "failure" until the top set of the exercise...
Never tried anything like this... so hopefully it works out! I need to grow, and from the people I talk to, the TUT and focusing on the contractions and pump is a good way to blast the muscle and get it primed for growth.
LE'GO!
Saturday: Chest/Back
- Heavy Chest compound movement (6-8 reps) for 2-3 "working" sets
- Heavy Back compound movement (6-8 reps) for 2-3 "working" sets
- Alternating chest and back exercises from here on out (including rack deads from knee)
Sunday: Shoulders
- Lateral movements
- Rear Delts
- Upright Rows
- Presses
Monday: Arms
- Volume Day
- Not heavy weight, but get in some major volume and contractions
Tuesday: Legs
- Heavy Ham Exercise (3-4 working sets)
- "Normal" Leg Workout with Compound movements
- Finish with heavy, intense adductor machine work
Wednesday: Chest/Back
- Heavy Chest compound movement (10-12 reps) for 2-3 "working" sets
- Heavy Back compound movement (10-12 reps) for 2-3 "working" sets
- Alternating chest and back exercises from here on out (including rack deads from knee)
Thursday/Friday: Both HIIT Cardio days
The mantra is more TUT work... feel the weight and concentrate on moving the weight with the muscle, not momentum. Maintain good control and utilize full ROM. Never reaching "failure" until the top set of the exercise...
Never tried anything like this... so hopefully it works out! I need to grow, and from the people I talk to, the TUT and focusing on the contractions and pump is a good way to blast the muscle and get it primed for growth.
LE'GO!
ebfitness
Registered
I think Sat, Sun, Mon has too much overlapping muscle groups...you'll be working the same muscles 3 days in a row..
The days may change... but all depending on the schedule that my wife has for me that she hasnt told me yet... LOL but i like working them back to back like that... idk... i am weird tho...
ebfitness
Registered
I would just want more recovery in a growth phase.
And that definitely makes sense... i mean I could always throw a rest/HIIT day in there just to give those main muscles a break... I may try it for a week, and see how I feel, and if i think i need a day in there maybe between shoulders and arms, I could take it... i could even shuffle the days around, but i think that's how i'm gonna do it for the first week and then evaluate... you may be right!
See I have done shoulders after chest in almost every split and never had an issue...
So while sitting at the china buffet pounding plates of teriyaki rat, sushi, and lo mein, my buddy and I agreed that i should cross over to BBing from MPD... since I am a huskier fella this would probably be better... plus the judging for BBing is much more apples to apples than MPD, where it seems to float by who is sitting there and what day it is.... so that is exciting and makes me want to hit the gym hard and GROW!!! motivated as hell right now!
ebfitness
Registered
THIS I like to hear!
Hells yea... so i am still gonna stick to my plan and reverse diet until about thanksgiving... hopefully adding some lean muscle on there... then go into an off season... i am targeting the same show in 2 years... wife thinks I should do it next year... but idk if i can make great improvements that quickly... i mean I COULD... but i dont know if she wants me to go there... LOL
ebfitness
Registered
Yeah, I'm all for the slow, steady 2 year plan for BB. Plus, you can basically just keep the reverse dieting scheme going all the way up till cut time. Slowly adding cals and increasing weights in the gym will make for plenty of muscle gain with very little fat gain.
Coped with the minimal, yet necessary cardio continued, and the right supps, I think I could bring a very good package to the stage in 2 years... I am trying to convince her that next year at this time will not be good for us (since she will be defending her dissertation in mid September and finishing our her PHD) and the last thing she will want is Mr. Grouchy over here... LOL
ebfitness
Registered
True, true.
But you bring up a good point about reverse dieting up to the next contest prep... I may have to create a plan for this to see how it looks... and naturally make tweaks where necessary!
