Physique Competetion Oct. 29th...

[Focusmen]

[Focusmen]

[Lfs2shrt2bsml]

looking pretty good man .... definatly an underpant model look.

are you gonna be rocking shorter pants if so how are the lower quads lookin??

[hankdiesel]

Ya. Show us your quads

[frank784]

Definitely seeing some results...keep it up.

What are you weighing in at in the recent pics?

[Focusmen]

looking pretty good man .... definatly an underpant model look.

are you gonna be rocking shorter pants if so how are the lower quads lookin??

pants might be a lil shorter. quads arent anything that sticks out on me so ill prob rock the longer style shorts. next year they may have a standard short that reveals the legs more. Im really concentrating on bringing my legs up (and over all size) this next year. I feel its a little harder for me to look "big" because my muscles are so long

Definitely seeing some results...keep it up.

What are you weighing in at in the recent pics?

192lb. these pics were taken right before bed , after all meals and 2 gals of water. I noticed im alot more lean looking in the morning . when I snap my 2 week out pics ill do them in the am

[gymfu]

wow there is SO much wrong with that diet, I don't know where to start. Lets put it this way, depends on how I'm looking, but, 4 weeks out from a show I'm eating 25 to 0 grams of carbs. I'm a bb but you have to be just as lean as I do to be competitive.

I know what show you are doing , it's small, a good starter. Have fun, but for your next one you are going to have to research or hire someonne that knows how to do a contest diet, that one is SO far off.

[hankdiesel]

wow there is SO much wrong with that diet, I don't know where to start. Lets put it this way, depends on how I'm looking, but, 4 weeks out from a show I'm eating 25 to 0 grams of carbs. I'm a bb but you have to be just as lean as I do to be competitive.

I know what show you are doing , it's small, a good starter. Have fun, but for your next one you are going to have to research or hire someonne that knows how to do a contest diet, that one is SO far off.

I am NOT going to defend the op............no way. I just want to say that 0-25g of carbs a day consistently is crazy....at least to me. That would flatten me out and I would feel like shit. Even when I deplete 1 week out I'm still hitting at least 50. My point is what works for me or what works for you might not work for everyone. Again, this guy is doing a physique competition so who the hell knows?

[FireGuy]

Noticable improvement!

[gymfu]

Good improvent.

Yea the 25-0gr is extream but it's what I was advised to do and I think I came in looking good. I might try something else next year.

[Focusmen]

23 days out. Ill get 2 week out pics up next week

10/7/11 [email protected]%bf Diet #6 (cardio 60min morn, 45 mins after weights, Light= decent sweat, bpm 110-120) weight training now 6 days on 1 off

#1. 9am 1 scoop whey, 4oz GF juice (fresh squeeze) , 8oz cup coffee, 1tsp coco *SUPPS baby aspirin
#2. 10-am 4 egg whites, 6 oz salmon, 1 cup white rice (probiotics)
#3. 12m 8oz chicken, 1 cup white rice, greens
#4. 3-330pm 9oz Chicken, greens
#5. 5pm (pre- workout) 7 rice cakes , tps coconut oil
#6. 7pm (post- wkout) 1 scoop whey , 1tsp coco oil*SUPPS ***(non-training days sub this shake for 6 oz chicken and greens)
#7. 7:30 10oz red meat , greens
#8. 9:30 9 oz White fish, mixed greens, carrots, tomato
#9. 11:30 12egg whites, 2 yolks, 4oz turkey or white fish,cup greens *SUPPS
new supps:
ECA stack upon waking, 4 hrs, 4 hrs (10 days, then Clen )
Nolva 40 mgs ed till 10/ 10 then 20mgs ed
Armidex 1md ed (one at night, then one in morn, repeat...)

[JohnnyVegas]

Your last pics were looking great. Can't wait to see the end result. Keep it up.

[Focusmen]

10/13/11-10/20/11 [email protected]%bf Diet #7 (cardio 30min morn, 25 mins after weights, Light= decent sweat, bpm 110-120) weight training now 6 days on 1 off (drop sets of 20reps)

#1. 9am 1 scoop whey, 4oz GF juice (fresh squeeze) , 8oz cup coffee, 1tsp coco *SUPPS baby aspirin
#2. 10-am 6 egg whites, 6 oz chicken, 1 cup brown rice (probiotics)
#3. 12m 8oz chicken, 1 cup brown rice, greens
#4. 3-330pm 9oz Chicken, greens
#5. 5pm (pre- workout) 4 rice cakes
#6. 7pm (post- wkout) 1 scoop whey , 1tsp coco oil*SUPPS ***(non-training days sub this shake for 6 oz chicken and greens)
#7. 7:30 9oz tilipia/ orange roughy , greens
#8. 9:30 9 oz White fish, mixed greens, tomato
#9. 11:30 6egg whites, 6oz turkey ,cup greens *SUPPS
new supps:
Drop Tes 12 days out / start halo 10mg ed(morning)
1cc Masteron ed till 6 days out.
.5cc tren eod till 6 days out
Anadrol 25mgs 2 days before show

[Focusmen]

FRI,SAT,SUN

10/21/11-10/23 [email protected]%bf Diet #8 (cardio 45min morn, 45 mins after weights

#1. 9am 1 scoop whey, 4oz GF juice (fresh squeeze) , 16oz cup coffee, 1tsp coco *SUPPS baby aspirin
#2. 10-am 6 egg whites, 4 oz chicken, 1 cup yams (probiotics)
#3. 12m 8oz chicken, 1 cup brown rice, greens
#4. 3-330pm 9oz Chicken, greens
#5. 5pm (pre- workout) 2 rice cakes 1 scoop whey
#7. 7:30 7oz Red meat , greens
#8. 9:30 9 oz White fish, mixed greens, tomato
#9. 11:30 8egg whites, 4oz turkey ,cup greens *SUPPS

[Focusmen]

MON,TUES,WED
No SALT!
No eggs, no shakes
Water mon and tues = 2gals
Wed= 1gal water
Greens in every meal
Monday- 1.5 cups turkey meal one, 8oz chicken last meal
tues- wed
8am. meal 1. 3/4 cup oats + 1.5 cup ground turkey

11am. meal 2. 1 cup white rice - 7 oz chicken

2pm. meal 3. 8 oz white potato, 6 oz steak

5pm. meal 4 1 cup white rice, 6 oz salmon

8pm. meal 5. 8 oz white potato, 7 oz white fish

11pm. meal 6 1.5 cup of ground turkey with 1 cup greens and 0.5 cup of brown rice.


training

Mon and tues cardio, 30 morn, 30 post wk out
Wed 30 min in morn only, and 20 mins light cable work
no cardio or training till show. Eat, pose, rest, repeat

[Focusmen]

3 days out. 185lb one gallon water cosumed when this pic was taken....

[MASTERMIKE 48]

Great job bro! Now your probably 5% bf or less! You should do just fine go get em!

[hankdiesel]

3 days out. 185lb one gallon water cosumed when this pic was taken....

I must say, I am impressed.

[Standby]

I must say, I am impressed.

i have to agree but i think you may be over doing it for a physique comp. but you look great

i guess as long as you dont flex hard for the comp youll look fine but to much flexing will go bad. but im sure you already know that

[Focusmen]

10/28/11 180lb <5% bf Last day before show diet (Friday)

NO SALT, NO VEGGIES, 2 liters of water till 1pm, then 8-12oz coffee sips till 8pm,

1. 12oz potato, 6oz tenderloin
2. 2 cups white rice, 6oz chicken
3. Same as meal one
4. 1.5 cup white rice, 6 oz salmon
5. 12oz potato, 4oz steak
6. 1 cup white rice, 6oz chicken
If no number two, take 400 mgs magnesium 2 hrs before bed, if still no go then 400 more (30 mins apart)
Supps:
digestive enzymes, taurine 2g 3x, cut clen this day,


SHOWTIME!!!!

6am meal one. I-hop or dennys: Hash browns(little ketchup) scrambled eggs(2-3), Bacon 2 strips, 1 pancake( no syrup, use jam or fruit preserves)

prejudging check in 8am.
from check-in time to stage time snack on this as hungry: Up to 2 portions, trick is not to get hungry, *expect to be very thirty
4oz turkey, 3 oz un sweet apple sauce, 1 TBS PB, 4 rice cakes (mix all together)

after prejudging (estimated 12pm)
2 meal of 12oz potato and 6oz steak space out to night show

Night show check in 5pm
Eat as hungry, same as prejudge snack : Up to 2 servings

Win First place

Eat cupcakes, brownies, carrot cake

Go to BJ's set 1st place trophies on table, eat pizza, have cocktails

Done

[JohnnyVegas]

You look great!

Update on "win first place" part of the plan?

I assue the "eat cupcakes, brownies, carrot cake" part isn't much of a variable like the contest win, so I will assume that went well. Heh.

[charcold]

Im impressed as well. Good luck.

[Mr_Prop_var_Testen]

Turned out good ,ur diet! Guess the coach knows what he's doing
I also do good with carbs if I drop carbs hard I'd lose 3lbs first day then probably a pound a day.
Good job

[Focusmen]

Did a little mini photo shoot last night. Didnt cut water or do anything drastic(and just a lil pumping up) as i didnt want it to effect my showtime peak.

[Focusmen]

Great job bro! Now your probably 5% bf or less! You should do just fine go get em!

thanks man. i sure hope this is the 5's. lol

[Focusmen]

i have to agree but i think you may be over doing it for a physique comp. but you look great

i guess as long as you dont flex hard for the comp youll look fine but to much flexing will go bad. but im sure you already know that

First my diet wasnt enough and now its too much? which one is it. lol All the physique guys are coming in as shreaded as possible so i dont think im overdoing anything. We shall see come tomorrow. thanks bra

[Focusmen]

Turned out good ,ur diet! Guess the coach knows what he's doing
I also do good with carbs if I drop carbs hard I'd lose 3lbs first day then probably a pound a day.
Good job

Yeah i think coach may know just a little. lol I was unaware untill i mentioned his name to a buddy at the gym last week, but apperantley he holds the record for most fitness mag covers. thats got to say something!!! Yeah we found that i do really good with moderate carbs(prob because im so active). Thanks for the positive feedback!

[hankdiesel]

First my diet wasnt enough and now its too much? which one is it. lol All the physique guys are coming in as shreaded as possible so i dont think im overdoing anything. We shall see come tomorrow. thanks bra

He didn't say anything about your diet. He was talking about your physique. You look more like a like a welter or middle weight bodybuilder. Maybe we're all wrong though. I hope you do well bro.

[JohnnyVegas]

Impressive work. Time to change your avatar!

[Focusmen]

Placed 5th out of 11 competitors and got one of the first niffty "physique" trophies All and all it was a great experience. i Learned alot and im much more motivated to meet my new fitness goals. thank you everyone for following my thread the past 10 weeks, and for the postive feedback. gonna go eat some more cupcakes

[Standby]

congrats on your place and trophy. i didnt say your diet was to much. however someone does thing thing with there diet is how they do it. i just believe you were to shredded. now if you take me saying your to shredded as a flame on your well i dont even know what to say to that. id like to see what the people that placed before you look like. i was at a show were all the board shorts guys were flexing hard wanted to show off there ripness then there was one guy. good abs not real veining and his posing involved no hard flexing just a little tightening up. he won and i dont think he looked the best to my standards but to the board short comp he was what its about. congrats again man

[JohnnyVegas]

Congratulations. I think it is amazing people even have the courage to get on stage the first time. And you look amazing.

[MIKE_XXL]

Well said FG...

Since you stated opinons are welcome:

No way you are 8.5-9% bodyfat. At that range you will look 3-4 weeks out from stepping on a bodybuilding stage. I would say your 12% estimate is much closer and that might even be a bit kind. I dont mean that disrespectful by any means just telling you what I see. Also, if you goal is 195lbs at 5% you might as well just enter the bodybuilding division as you should be able to go top 3 in just about any state or regional show. You will be sporting more muscle and be leaner than me. Also, to be on stage at 195lbs and 5% means you need to be about 205-210 lbs and completely shredded a week out.

[baseline_9]

3 days out. 185lb one gallon water cosumed when this pic was taken....

You look mint m8

Well done

[ek00fbp]

Bad ass thread! Who was your coach?

[stevey_6t9]

alpha as fvck man, defiantly proved the haters wrong.

you look awesome, mirin.

[Focusmen]

Bad ass thread! Who was your coach?

thanks man. Sagi kalev was my coach

[Focusmen]

alpha as fvck man

, defiantly proved the haters wrong.

you look awesome, mirin.

i like that. All I could do was prove them wrong thanks man

[BIGGIE_smalls]

quads?