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How To Become A Beast, My Journey

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  • How To Become A Beast, My Journey

    I just finished up a 23 week diet for my first bodybuilding competition. I dropped ~45lbs during the course of the diet. The competition was fantastic. I placed 1st in the lightheavies, 2nd overall in both open & novice.

    I am now wanting to pack some size on, preferably cleanly this time around(I have a habit of "dirty bulking").

    Training style that will be implemented: 5/3/1( I utilized this for the year leading up to my show & believe it really helped maintain the size while the bodyfat levels came down).

    Training days: Mon/Wed/Thur/Sat
    Cardio Days: Tues/Fri(30 minutes LISS or HIIT depending on how I feel)


    So, in the past my weight has varied a lot. Started lifting at 120lbs, got up to 245lbs(on a serious bulk), competed recently at ~165lbs. Through this all, even at my heaviest, I've never been happy with myself. I want to finally have that 'look' like I've competed in bodybuilding.

    The week after the show I continued my post-show diet to make sure the body stabilized, and now I have begun slowly adding carbs back to the diet. Currently at 20g more per day than I was at pre-show. I've never had to mess with amping my calories back up after a show so it'll be a test-and-go style of diet.


    I plan on keeping pictures/measurements/caliper measurements every weekend to make sure things stay on track.

    I appreciate ANY and ALL comments that you find gents(& ladies) may have regarding my log. I will try to keep it thorough and interesteing!
    2013 NPC Heartland Classic OKC - 1st Men's Lightheavyweight Novice/Overall

  • #2
    1st pic: 2004(120lbs)
    2nd pic: 2009(245lbs) OMG I was fricking huge, not in a good way.
    3rd pic: 2013(165lbs)
    Attached Files
    2013 NPC Heartland Classic OKC - 1st Men's Lightheavyweight Novice/Overall

    Comment


    • #3
      Hella some good work brother congrats on the placing!!!
      I see you didn't take a s#!t before deadlifting....
      I too like to live dangerously

      Comment


      • #4
        Really motivating PF. I will be following along.
        2014 USPA Nevada State / Regional Championships - 1,168 total

        2014 USPA National Championships - 1,235 total

        2014 Village Gym Meet - 1,260 total

        2015 USPA Camp Pendleton Meet - 1,235 total


        Journal: http://intensemuscle.com/showthread....80#post1112980

        Comment


        • #5
          10/30/13 - Wednesday - 166.5 - Almost at my baseline from last week which is a surprise considering the extra calories, will be upping macros next week & will post them when I do.


          Thanks for the comments, gents! I am super stoked so see what a good 2 years of off-season, clean eating, can net me. I've never been this focused & methodical on my eating so I think this will help tremendously.

          I'll begin posting up poundages/exercises today as well!
          2013 NPC Heartland Classic OKC - 1st Men's Lightheavyweight Novice/Overall

          Comment


          • #6
            10/30/13 - Week 1 of 5/3/1 - Deadlift Day

            Deadlift - Multiple warm-ups. Top set: [email protected](FELT REALLY GOOD)
            Behind the neck pullup - 12, 5,4,2
            T-Bar Row(I do these in the smith, feel nice & solid) - 4x10 (110,120,130)
            Back extension - 3x10 +10lb

            Reverse Grip Smith Press(I don't count bar weight) - 100(10), 150(10), 170(10), 200(10+5)
            Decline skullcrusher - Bar+50lbs - 4x10
            1 DB over head extension(2 handed) - 1x12, 3x10 - 50lbs

            Hanging knee raise - +15lbs - 13,12,11
            Side bends on back extension machine - 2x20/side

            Felt pretty solid. I like the volume I am currently doing but am always up to suggestions.
            2013 NPC Heartland Classic OKC - 1st Men's Lightheavyweight Novice/Overall

            Comment


            • #7
              10/31/13 - Bench Press Day

              Bench press - multiple warm ups to [email protected]
              Fly machine - 2x10(110,130) 8,[email protected]
              Incline BB Press - 4 sets - 10,10,8,6 @ 135
              Decline DB Press - RP'd - 55- 12+5+3+2 = 22
              Stretch

              Lying Leg Curl - 4 sets - 10 reps - 75,85,90(2 sets)
              Seated Leg Curl - 3x10 @ 80, 1x20 @ 45(squeeze hard)
              Stretch

              Angled Leg Press Calf Raise - 6x10 @ 270 - 3sec hold at top

              Workout felt fantastic. I'm already .75lb down from my last weeks baseline so I will increase calories after my refeed saturday for sure.
              2013 NPC Heartland Classic OKC - 1st Men's Lightheavyweight Novice/Overall

              Comment


              • #8
                11-2-13 - 163.25lbs

                2.25lbs down from last weeks baseline. I'm taking this as a good sign that the metabolism is working effeciently. Didn't expect that at all considering the extra calories. So, next week bumping things up slightly(40g carbs/day, 8g fat/day). Here are my new daily nutrient numbers:

                Training Day: 250g Protein – 255g Carbs – 32g Fat – 2308 Calories
                Non-Training Day: 240g Protein – 180g Carbs – 40g Fat – 2040 Calories

                I am hoping this next week is either slightly up or the same so I can continue to crank the calories up.

                I've never experiemented with my nutrient values to this degree so this is pretty neat to see how it is effecting things.

                I'm feeling fairly 'anal' regarding my nutrient/calorie intake but it is very nice to feel so in control.
                Attached Files
                Last edited by PhoebeusFenix; 11-02-2013, 08:03 AM.
                2013 NPC Heartland Classic OKC - 1st Men's Lightheavyweight Novice/Overall

                Comment


                • #9
                  11/2/13 - Squat Day

                  Squats - multiple warm-ups to [email protected]
                  Smith Sumo Box squat - 4x10 180,200,220,240
                  Smith narrow box squat - 4x10 180,220, 230,260
                  Smith lunge - 4x10 @ 110lbs
                  Smith sldl(on platform, 3 count negative) - 4x10 100,150,190(2)
                  Standing smith calf raise(3 count squeeze at top, slow negative) - 4x10 @ can't remember numbers off my head lol

                  Legs are already killing me 20 hours later.
                  2013 NPC Heartland Classic OKC - 1st Men's Lightheavyweight Novice/Overall

                  Comment


                  • #10
                    11/3/13 – Sunday – First day on increased nutrients

                    Extras:
                    large apple
                    hazelnut creamer
                    1tbsp peanut butter(6th meal)
                    1c cottage cheese(6th meal)


                    meal 1 -
                    8oz chicken
                    3tbsp peanut butter

                    meal 2 -
                    8oz chicken
                    1/2c rice(50)

                    meal 3 -
                    8oz chicken
                    1/2c rice(50)

                    meal 4 -
                    4oz chicken
                    1 can tuna
                    3/4c oats(40)

                    cardio - 30min liss - 11 min dc calf walk(killler pump)

                    meal 5 -
                    10oz egg whites
                    3/4c oats(40)

                    meal 6 -
                    8oz ground beef(96)
                    2tbsp peanut butter
                    1c cottage cheese

                    Cardio was a breeze after a full day refeed yesterday. Can't wait to see what the week brings with more food in my system.
                    2013 NPC Heartland Classic OKC - 1st Men's Lightheavyweight Novice/Overall

                    Comment


                    • #11
                      11/4/13 - Mon - Military Press Day - 172.5lbs

                      Military press - multiple warm ups, [email protected]
                      Seated behind the head shoulder press - 10,8,8,8 @ 105
                      Wide upright bb row - 4x10 @ 55
                      Bent rear lateral - 4x10 @ 45,35,25(2)
                      Shoulder stretches

                      BB Drag Curl - 10,10,8,6 @ 65,70,70,55
                      EZ Spider Curl - 15,15,13 @ EZ bar+5's, ez bar+10's
                      Incline Hammer curl - 7,6,7 @ 35,30,25
                      Bicep stretch

                      DC Style High pull/shrug variation - 4x8 reps @ 135,185,205,225

                      Seated Calf Raise - 6x10 @ 110lbs(strict form)

                      Feeling strong & muscles feeling 'pumped' from the extra carbohydrates.
                      2013 NPC Heartland Classic OKC - 1st Men's Lightheavyweight Novice/Overall

                      Comment


                      • #12
                        Keep crushing it bro!
                        I see you didn't take a s#!t before deadlifting....
                        I too like to live dangerously

                        Comment


                        • #13
                          11/6/13 - Deadlift - 168.0

                          Deadlift - warm ups to [email protected]
                          wide grip behind the neck pullup - 12+8+5+4
                          WG pulldown - [email protected], [email protected]
                          T-bar row(smith) - 4x10 @ 140
                          Stretch - 90 sec

                          RG Smith press - [email protected],160,180, [email protected]
                          Decline skullcrusher(EZ bar) - 3x10 @ +60lb
                          1 db oh ext(2 handed, 5 sec negative, supppper pumped) - 25,30,35lb 3x10
                          Stretch

                          Ab wheel - 2x20
                          Side bend on back extension machine - 2x15/side w/ 12lb weight

                          Feeling great on the extra carbs. Not baselining nearly as fast this week.

                          Thanks DC_catholic! I'm doing my best!
                          2013 NPC Heartland Classic OKC - 1st Men's Lightheavyweight Novice/Overall

                          Comment


                          • #14
                            11/6/13 – Wednesday – 168

                            Extras:
                            hazelnut creamer
                            Bison pepper sticks(meal 4)
                            ½ oats extra(meal 5)


                            meal 1 -
                            8oz salmon
                            1c oats(50)

                            meal 2 -
                            2 cans tuna
                            whole wheat bagel(50)

                            Workout

                            Meal 3 -
                            2 scoops whey
                            2 pop-tarts(75)

                            meal 4 -
                            8oz chicken
                            1/2c rice(50)
                            Bison pepper sticks

                            meal 5 -
                            8oz chicken
                            ¼c rice(25)
                            1/2c oats(25)

                            meal 6 -
                            10oz egg whites
                            4tbsp peanut butter
                            2013 NPC Heartland Classic OKC - 1st Men's Lightheavyweight Novice/Overall

                            Comment


                            • #15
                              What the heck.

                              11/7/13 - Bench Day - 167.75

                              Bench press - warm ups, [email protected]
                              Incline BB Bench Press- deep stretch & squeeze - [email protected], [email protected], [email protected], [email protected]
                              Incline DB Fly - deep stretch & squeeze - 10,8,[email protected]
                              Decline "key press" - 8,4,[email protected]
                              Stretch

                              Lying Leg Curl - [email protected], [email protected], [email protected], [email protected], [email protected]
                              Seated Leg Curl - 10,7,[email protected], [email protected](3sec negative)
                              Stretch

                              Angled leg press calf raise(3 sec squeeze at top, slow neg, piston up) - [email protected]
                              Stretch/Foam Roll

                              Now for the title at the top:

                              On both chest and hamstrings I get to a point where I literally just can't squeeze any more and consequently I stall out. On lying leg curls literally I haven't been able to get past 100lbs without compromising my form. I have, however, slowed the leg curls down & really been focusing on the squeeze. Frustrating feeling.

                              Same thing on incline bb press. I really like to control the weight & would love to get up to 225 or so, but I just burn out SO fast on them.
                              2013 NPC Heartland Classic OKC - 1st Men's Lightheavyweight Novice/Overall

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