28 Week Competition Log

[daddypoe]

Figured I'd start a log here so people can track my progress over my 28 week journey. I've decided to compete again in bodybuilding instead of playing competitive ball next year.

28 weeks out, started at 253 lbs and I'll weigh in at 198 or less.

Training - 4 days a week
Cardio - 4 days a week

Monday - Chest/Abs
Tuesday - Cardio 30 minutes
Wednesday - Back/Abs -
Thursday - Cardio 30 minutes
Friday - Shoulders/Arms
Saturday - Cardio
Sunday - Legs/Calves

Nutrition:
Eating 6 times a day. Typical day looks like this:

Meal #1 Protein Shake/Oatmeal
Meal #2 Chick/Potatoes
Meal #3 Protein Shake/Weight Gainer
Meal #4 Eggs/Brown Rice
Meal #5 Protein Shake/Weight Gainer
Meal #6 Steak

I'll switch some meats and carbs around between chicken, pork chops, canned tuna, grilled fish, etc. Carbs are either brown rice, potatoes, sweet potatoes, yams, rice cakes, oatmeal.

On a daily basis I get about 330 grams protein, 250 carbs, don't really watch fat intake but that is probably around 60 grams.

I take multi vitamin, glucosamine in the AM and zinc, magnesium, calcium before bed.

To start things off I did a 10 day body cleanse that included blood, colon, kidney, liver, joint, and adrenal. All OTC stuff and was real mild.

I drink one cup of coffee in the morning, rest of the day is a gallon+ of water. I mix Mio in it sometimes for flavor. No pop, energy drinks, etc.

Week 1 - lost 8 pounds
Week 2 - lost 4 pounds
Week 3 - will weigh on Sunday. I will be 25 weeks out from tomorrow.

Additionally, I'm taking pictures on a weekly basis. I will post those at some point when I"m ready and happy with the progression.

If you have any questions, feel free to comment or send me a PM.

 

[daddypoe]

Weighed myself yesterday, I weighed in at 233. That would be 17 pounds in 3 weeks which is too fast of a weight loss. I'm going to keep the same diet for one more week and see where I'm at next Saturday. Could be due to numerous factors on why I've lost so much weight so quick. Change to a clean diet, no more soda, body cleanse, loss of water weight to cutting sodium.

I'll keep everyone posted if anything changes. My strength hasn't gone down much that I've noticed. I'm still squatting over 400 pounds and benching 345 and I feel good...I will be switching things up though training wise to get in more reps versus heavier weight.

 

[dafox]

FYI... I'm pretty sure calcium will diminish (interfere with) zinc absorption. They shouldn't be taken together.

 

[daddypoe]

FYI... I'm pretty sure calcium will diminish (interfere with) zinc absorption. They shouldn't be taken together.

First I've heard of this, lots of supplements that have the 3 combined. The supplement I'm taking is a combo of the 3.

I think that is with high calcium diets that it interferes with absorption...but I'll look into it. Thanks.

 

[Dirt27]

I had never heard of this either...I did find a study that confirmed what you were thinking, Zinc absorption is disrupted in high Calcium diets. This is the reason Zinc is usually combined with a Calcium supplement. How much Calcium and Zinc are you taking? RDA for Ca is around 1000mg/day and Zn is only 11mg/day.

Coudray, C., et al. "Effect of soluble or partly soluble dietary fibres supplementation on absorption and balance of calcium, magnesium, iron and zinc in healthy young men." European Journal of Clinical Nutrition 51.6 (1997): 375-380.

 

[daddypoe]

Just posting another update.

I didn't change anything around in the last week, kept my diet the same and workout the same but I didn't lose any weight in the last week.

I will keep my workouts the same this week but instead of meal #5 having carbs, I'll switch this to salad. Same amount of protein, just won't have the carbs. I'll see how this goes this week. With being 24 weeks out, I only want to be losing around 2 pounds a week. That way I can be looking pretty good at 12 weeks out and then minipulate my diet to see what works the best throughout the week to have me peak on Saturdays to get ready for the show.

 

[daddypoe]

Tuesday was my first day off in 4.5 weeks. Up until then I did cardio, lifted, or both every single day. I started to get a cold coming on so I gave my body a rest. Yesterday dragged a bit but got my back workout in and today I feel great. About to do some cardio and abs today.

My strength has started to come down, which is expected since I've lost almost 20 pounds since this began and I'm cutting down on my carbs. I first started noticing it in my shoulders and Monday on my chest. I'm going to lower the weight to make sure I get more reps in and finish out my sets.

At the rate I'm going, I could see some abs by the first of the year (wishful thinking) but for sure by February.

I will post pictures when I'm ready but I have taken pictures every week so far to track my progress.

 

[daddypoe]

I haven't lost any weight in nearly two weeks but I'm still losing fat so that is good. I can fit into some jeans I haven't worn in quite a while so that was nice to see. My trainer said that I'm on track with what he is expecting and we will be taking a look at everything on Saturday to assess restructuring my diet. I will be 22 weeks out from this Saturday.

I'm very happy with how the first 6 weeks have turned out, excited to see what is in store for my body through the rest of my journey.

As for strength, this week has been pretty good. Did chest Monday and that felt good and I felt strong, back today.

 

[WarningTrakPowr]

Is your current trainer taking you all the way to your competition, or are you planning on hiring a contest prep specialist?

 

[daddypoe]

Is your current trainer taking you all the way to your competition, or are you planning on hiring a contest prep specialist?

Current trainer will be helping me all the way through. He has trained quite a few people and is doing the show himself. He said his goal is for me to be up against him in the overalls. I'll be light heavy and he will be heavy weight.

The only thing I might do is travel down to Tampa at some point and train with my buddy who is an IFBB Pro for a few days to get some pointers. Really depends on if I can get a good deal on flights or not during the beginning of next year. Ideally I'd head down there in March or early April.

 

[daddypoe]

21 weeks out from tomorrow, switched my diet around so I'm not carb cycling.

4 day cycle, protein still the same.

200-150-100-50 for my carb in take throughout the day.

I'll be eating salads now to try and make myself feel a little fuller without the carbs.

 

[daddypoe]

Finally broke the 230 mark, was sitting around 233 for 3 weeks.

Also switched up my workout routine. Doing the following now:

MONDAY ----back, bi's
TUESDAY----Legs
WEDNESDAY --- chest, tri's
THURSDAY ------off
FRIDAY ----shoulders, rear delts
SATURDAY ----legs. stiff legs
SUNDAY -----chest, tri's
MONDAY ----off
Repeat


Reasoning for this is to hit my legs more frequent than my back, I have a big back right now and trying to proportion things out more.

 

[grubd]

Can you post actual work out for a given date with weight/reps?

 

[daddypoe]

Can you post actual work out for a given date with weight/reps?

Sorry, didn't see this.

Update, I'm down 26 pounds total, will weigh myself again on Saturday. I will be 18 weeks out from this Saturday. Goal is to see my abs by February or about 14 weeks out.

I can write up more workouts but on what I just did for legs looked like this:

Squats - 21-21-21-12-12-4-2 with Bar-135-185-225-275-315-385
Lunges - 21-21-21-21 - 35 pound DBs
Leg Extensions - 21-21-21-21 - 90-110-130-150 (really squeeze at top)
Seated calves - 21-21-21 - 90-140-140
Standing BB - 21-21-21 with 135
Standing reverse smith 21-21-21 with 95

I don't go real heavy, all about getting the blood flowing to my legs and calves. I can post more along the way.

That is day 1 of legs, other day of legs I focus on hams

 

[daddypoe]

Weighed myself and I'm down 29 pounds as of today. Will be 17 weeks out coming this Saturday.

I'll probably be posting some pics at the 14 week mark to show everyone how I look halfway through my journey.

Switching up my diet again.

325 Grams of Protein
60 Grams of Fat
Carbs - 300-200-100-0 which is a 4 day cycle of carbs.

 

[WarningTrakPowr]

Weighed myself and I'm down 29 pounds as of today. Will be 17 weeks out coming this Saturday.

I'll probably be posting some pics at the 14 week mark to show everyone how I look halfway through my journey.

Switching up my diet again.

325 Grams of Protein
60 Grams of Fat
Carbs - 300-200-100-0 which is a 4 day cycle of carbs.

How did you like the carb cycling that you were doing (200-150-100-50) and why are you switching?

 

[daddypoe]

How did you like the carb cycling that you were doing (200-150-100-50) and why are you switching?

It worked good, just trying to keep the body guessing.

I should also note I was taking a preworkout creatine blast that I've cut out so no longer taking anything pre workout.

Still debating on when starting some type of fat burners and what exactly I'll be using for that.

 

[daddypoe]

Weighed myself today and I'm 222.5 so that means I've lost 30.5 pounds since I've started this journey and still have 17 weeks to go.

I was out of town all weekend for my son's hockey tournament so that made things challenging diet wise but I grilled up a few pounds of chicken before I left and brought my protein shakes with. Each morning I ate the continental breakfast which was no problem since they had hard boiled eggs so I just grabbed a plate of that. Ate chicken when I could, supplemented my day with protein shakes and when we went out to eat, I would just get salads with extra chicken on them. I tried to be completely carb free all weekend because I knew that the meat I was eating at the restaurants wasn't good for me (packed with sodium and additives). Overall tho, weekend was good and happy with the scale today.

Also decided to give bench press a shot today heavy, did 315 once with no problem. Could have done another 1-2 reps I'm sure but I just wanted to see if I could still do it so strength hasn't gone down too much.

 

[daddypoe]

I'm now 16 weeks out from the show, I weigh 218 so I've dropped 35 pounds since I started this journey at 28 weeks out.

I'm very happy with how things are progressing but not even close to where I want to end up. I might be considering doing the middle weights now but we shall see. I will make a decision on that in about 4-6 weeks.

I'll stick to the same routine and diet for another week and then go from there based on the trainer's advice.

 

[pjordan4477]

Squats - 21-21-21-12-12-4-2 with Bar-135-185-225-275-315-385
Lunges - 21-21-21-21 - 35 pound DBs
Leg Extensions - 21-21-21-21 - 90-110-130-150 (really squeeze at top)
Seated calves - 21-21-21 - 90-140-140
Standing BB - 21-21-21 with 135
Standing reverse smith 21-21-21 with 95

I don't go real heavy, all about getting the blood flowing to my legs and calves. I can post more along the way.

That is day 1 of legs, other day of legs I focus on hams

That's killing some legs. sub'd

 

[daddypoe]

That's killing some legs. sub'd

I keep high reps during contest prep, gets the blood flowing there. But yes, leg days suck lol. Great pumps tho and I can barely walk out of the gym. Have to do cardio the following day to loosen things up for sure.

The other leg routine I do is deadlifts, wide stance leg press, lying extensions, seated machine all for the hams.

 

[pjordan4477]

On day 5 I do an all groups workout with just 20#s to loosen muscles before rest days.

Just started a program called POWER MUSCLE BURN and really enjoyed chest day.

 

[daddypoe]

Another new program? lol

I'm all for mixing things up but gotta stay on a routine for a least a while to start seeing results.

 

[pjordan4477]

I was on one routine from August to January, then tried Show and Go for 3 weeks and didn't like it, so POWER MUSCLE BURN.

 

[pjordan4477]

What are your daily calories and macros at this point?

 

[daddypoe]

What are your daily calories and macros at this point?

I'm eating 330 grams protein, about 60 grams of fat, and cycling carbs 300-200-100-0 repeat.

So on a high day just over 3,000 calories.

I don't count calories, it is about what you eat, when you eat it, and how much. I've never kept track of calories.

I don't eat carbs past my 4th meal, excess carbs are stored as fat.

 

[daddypoe]

Another update, halfway through my 28 week diet and I'm down to 213 so that means I've lost 40 pounds so far. I'll decide in 2 weeks what weight class I'm going to shoot for, now that I'm halfway it is all just a countdown from here.

Switched the diet up, eating 300 grams of protein now, 60 fat each day and cycles carbs 250-150-50-0 and repeat.

I'm also starting a new job a week from Monday so instead of training during lunch, I'm going to start getting up and heading straight to the gym. 20 minutes of cardio, then my workout. See how this goes for fat loss and then if need be I'll do cardio at night.

Reason for the change is my new place opens up at 8:30 and I'm used to starting at 7:30 and lifting over lunch break. this way I still get home around the same time...all about keeping the wifey happy too during this process lol

It is driving her nuts considering she is preggo and I'm losing weight and she is gaining

 

[daddypoe]

13 weeks out today, abs are starting to come in

Weigh 210 today so I'll stick with same diet for the next week and then change things at 12 weeks out. Once I get to that point, my diet will become stricter, no condiments on salads, meats, etc. switch over to Mrs. Dash seasoning (no sodium), etc.

Total weight loss is 43 pounds. Targeting the middle weights at 176.

 

[daddypoe]

12 weeks out, weighed 207 over the weekend. I'll be meeting with my trainer and posing tomorrow night and see what he wants to change up and how things are looking. All about keeping as much size as possible now, shredding the fat, and evening out my body as much as possible.

I have been doing light abs but nothing too drastic because I don't want a large waste. I'll hit the abs harder closer to the show to make them pop more.

I'll post again once i get my new diet and routine.

 

[pjordan4477]

Good job. You plan on posting pre and post pics? #nohomo You may have already posted the answer to this.