16 Weeks of contest diet completed.

**dedic8ed1** · 06-20-2009, 12:42 PM

I'm really depleted at this point.Last leg workout was Wednesday and I stopped doing cardio on Thursday as a result of chafing issues,to much sweating caused me to take a break I now know how to counter act that problem.I drink a lot of coffee and coffee makes me sweat like crazy"Thermogenesis" so I'm convinced when I elevated the cardio to 1 hr twice a day it proved to be to much sweat combined with friction is the culprit for the chafing,It's fine now.I'm gonna go back to doing cardio on monday and drop the carbs to 1/2 a cup oats with first meal until Thursday at which point I'll start the carb up with 100 g sweet potatoes first day 1 1/2 gallon of water day 2 will be 200 g sweet potato dropping the water 1/2 gallon by noon time.Saturday will be a lot of fun I'm gonna do a video at a local gym where taking my shirt off to train won't be frowned on.I can't do that in L.A fitness it just don't fly in a 10 million dollar facility.After I'll treat myself to some IHOP and this famous apple cranberry pie that a mom and pop shop makes out here then I'll take some pics from post sugar rush meals.Let me know what you guys think critique away.

**dedic8ed1** · 06-20-2009, 12:43 PM

March 27th

**bjpennnn** · 06-20-2009, 12:44 PM

looking ****ign lean nice biceps man ha

**dedic8ed1** · 06-20-2009, 12:45 PM

I can't get a good shot of the strings there really seperated and vascular.My waist will look a lot better when I load up with carbs and when I get more size up top.

**Deltasaurus** · 06-20-2009, 12:46 PM

ok u ready for questions?

ill start with 3

1.How long did u do a.m cardio duration and weeks?

2. How low did your calories get?

3.what kind of bodytype are u?

**dedic8ed1** · 06-20-2009, 12:56 PM

Originally Posted by A2thej2008

ok u ready for questions?

ill start with 3

1.How long did u do a.m cardio duration and weeks?
I started with 25min speed 2.0
4 weeks 40 min 2.0
8 weeks 40 min 2.5 /pwo cardio begins same time and speed
10 weeks 40 min 3.0
12 weeks 1 hr 3.0

2. How low did your calories get?
Calories I don't take very low with all the cardio I need the protein.

Meal #1
1 cup oats/10 splenda/2 tbls no sugar perserves
12 egg whites/Molly Mcbutter cheese flavor/off the fukin hook

Meal #2
4.5oz boneless chicken breast
2 cups broccoli
3/4oz almonds

Meal#3
#Same

Meal #4
4.5oz boneless chicken breast
2 cups broccoli

Train

Meal #5
Same

Meal #6
8oz 85%ground beef
2 cups broccoli/Molly Mcbutter cheese flavor this stuff will make any diet easy.

3.what kind of bodytype are u?

Endo morph I was very heavy in the waist growing up easily put on fat.

Also I was eating Talopia in place of 2 of the chicken meals but it was killing my funds so I had to make the change to chicken all together.But the talapia no doubt was a great protein for helping lose fat and keeping the waist tight.

**Deltasaurus** · 06-20-2009, 01:02 PM

im endo also i do quite a bit of cardio with wrestling but still havin trouble leaning was doin a.m cardio for a while but i get so tired so i may lower cals instead. waht were ur total kcals at the end 22-2400?

**dedic8ed1** · 06-20-2009, 01:06 PM

Originally Posted by A2thej2008

im endo also i do quite a bit of cardio with wrestling but still havin trouble leaning was doin a.m cardio for a while but i get so tired so i may lower cals instead. waht were ur total kcals at the end 22-2400?

Cost of cardio brother you can do it.You know lowering your calorie intake won't give you the results you want but I only wanna help when I'm asked.Haven't did the math yet I'll do a full run down next Saturday.

**Deltasaurus** · 06-20-2009, 01:23 PM

u dont think lowerin cals will help? i thought it would. my LBM is only 155

**dedic8ed1** · 06-20-2009, 01:32 PM

Originally Posted by A2thej2008

u dont think lowerin cals will help? i thought it would. my LBM is only 155

Maybe but do you want to burn fat and look more full and seperated or look smaller as a result of eating less?

**Deltasaurus** · 06-20-2009, 01:42 PM

obviously the 1st one. lol il pm u

**manwitplans** · 06-21-2009, 11:22 AM

What bodyfat percentage are you at now, do you reccon?

**Hunter-S-Thompson** · 06-21-2009, 11:28 AM

nice progress looking shredded

**dedic8ed1** · 06-21-2009, 01:11 PM

Originally Posted by VanTheMan

What bodyfat percentage are you at now, do you reccon?

Hard to say I've never been this lean.

**dedic8ed1** · 06-21-2009, 01:12 PM

Originally Posted by Hunter-S-Thompson

nice progress looking shredded

Thanks buddy I worked a long time at this and I'm not done yet.

**bjpennnn** · 06-21-2009, 01:29 PM

you should go get your bf tested

**dedic8ed1** · 06-21-2009, 01:35 PM

Originally Posted by bjpennnn

you should go get your bf tested

For an accurate reading I have to drive to my gym before my first meal and have it done and even then it's with the hand held device.I'm gonna wait until I can find someone with the proper calipers to do it for me.

**csavage0** · 06-21-2009, 03:59 PM

great f'in job bro, you did what I cant seem to do. Get lean and keep some size lol. great work

**Tigershark** · 06-21-2009, 04:19 PM

Outstanding bro. Great work.

***FireGuy*** · 06-21-2009, 04:21 PM

Looking good but you are FLAT as hell!!! Once you get some carbs in you and fill out your look is going to change dramatically.

**dedic8ed1** · 06-21-2009, 05:12 PM

Originally Posted by csavage0

great f'in job bro, you did what I cant seem to do. Get lean and keep some size lol. great work

Thanks,Bingo brother holding onto lean mass while getting into contest shape was the whole reason for doing this project.To see if the knowledge I've gained in the 3 years of diet and training was enough to get me there.Now I'm not saying I'm in contest shape at this moment but a couple tweaks more and I will no doubt be there.Plus I'm very depleted once my muscles grab carbs all the hard work will fully be demonstrated.

**dedic8ed1** · 06-21-2009, 05:14 PM

Originally Posted by FireGuy1

Looking good but you are FLAT as hell!!! Once you get some carbs in you and fill out your look is going to change dramatically.

Thanks,I know there is no detail at all the carb load is gonna be awesome.

**dedic8ed1** · 06-22-2009, 06:19 PM

Bump for those who missed it

**Nicotine** · 06-22-2009, 09:28 PM

you look fantastic...... anyone who sees you knows you put your time and work in - i have a LOT of respect for that. great job.

any future plans? any idea where you wanna take it next?

**InsaneInTheMembrane** · 06-22-2009, 11:13 PM

Lookin' lean n mean my man

I salute you for the immense discipline u have shown, a precious few on this board can make that claim, but u have shown us your journey every step of the way

Next on your agenda is to get even more massive... and dont worry abt the fat u may gain, each cutter gets easier and easier.. first one's the most difficult

cheers

**dedic8ed1** · 06-23-2009, 05:17 PM

Originally Posted by Nicotine

you look fantastic...... anyone who sees you knows you put your time and work in - i have a LOT of respect for that. great job.

any future plans? any idea where you wanna take it next?

Thanks bro,I'm gonna see how it all comes together during the carb up phase and If I like what I see and feel I can make some noise on the amateur stage as a natural,then get my feet wet in the deep pool of the novice competition who knows.But rite now I'm really having fun with this I've never been happier with my self,this was the most demanding thing I've done in my life and I relished in the challenge to prove to myself that I do have what it takes to get into contest shape with my own knowledge and discipline to make it happen.

**dedic8ed1** · 06-23-2009, 05:29 PM

Originally Posted by InsaneInTheMembrane

Lookin' lean n mean my man

I salute you for the immense discipline u have shown, a precious few on this board can make that claim, but u have shown us your journey every step of the way

Next on your agenda is to get even more massive... and dont worry abt the fat u may gain, each cutter gets easier and easier.. first one's the most difficult

cheers

Bro,you and a lot of other solid members here might remember me when I got here in 06.I was injured and starting my life over from scratch.The road has been long and demanding to say the least.And without getting back to my first love BODYBUILDING I might have lost the chance to win the respect of my family and friends back.At this point I have it in spades because I gave my self to all the fundamentals in bodybuilding DISCIPLINE PATIENCE EDUCATION to name a few.Now the real journey begins.

Where the journey began.
A little bit about me

**thabeastmaster** · 06-23-2009, 05:51 PM

it never hurts to hear it again im sure....GREAT JOB BRO! Im starting my 2nd ever cut so your pix were even more motivation....nothing beats that satisfaction you get after all the sacrifice and TORTURE..(cardio makes me suicidal...lol)

again great job..those calves are insane

**dedic8ed1** · 06-23-2009, 06:04 PM

Originally Posted by thabeastmaster

it never hurts to hear it again im sure....GREAT JOB BRO! Im starting my 2nd ever cut so your pix were even more motivation....nothing beats that satisfaction you get after all the sacrifice and TORTURE..(cardio makes me suicidal...lol)

again great job..those calves are insane

No it doesn't thanks buddy.Just wait for the carb load pics that's where I'll shine .

**Little Herc** · 07-14-2009, 06:12 PM

Really nice

**ty357** · 07-14-2009, 07:02 PM

dedic8 your and f ing genius . the diet you gave me is working wonders. wait to i put up some new pics. thanks again

**dedic8ed1** · 07-14-2009, 07:48 PM

Originally Posted by ty357

dedic8 your and f ing genius . the diet you gave me is working wonders. wait to i put up some new pics. thanks again

Thanks bro,
Ask,believe,trust and dedicate yourself and you will receive more then you imagined.I'm gonna bring out your best ty just stick with it.

**Narkissos** · 07-14-2009, 07:52 PM

Nothing but respect from me buddy.

Solid job.

Welcome to the sub-10%BF club!

**dedic8ed1** · 07-14-2009, 07:52 PM

As for me I'm in a holding pattern rite now cause life is holding presedence over bodybuilding overtime baby can't miss the OT.I haven't gone back to doing cardio and I'm still dieting and getting leaner and tighter and darker in color.On August 8, I'm gonna be at my peak I'll post up then.Still learning and achieving more then I expected.

**dedic8ed1** · 07-14-2009, 08:05 PM

Originally Posted by Narkissos

Nothing but respect from me buddy.

Solid job.

Welcome to the sub-10%BF club!

Thanks Nark.I checked out your board the other day pretty impressive.You own a gym too?You've made some great moves buddy GOOD LUCK WITH IT ALL!!!

**energizer bunny** · 07-16-2009, 03:27 PM

mate that is some dedication just as your name says.....excellent and congrats...id be happy with your march pic..

**xnotoriousx** · 07-16-2009, 11:48 PM

You going to do some comps in the near future?

Great job again man, real dedication showed.

**dedic8ed1** · 07-17-2009, 06:27 AM

Originally Posted by xnotoriousx

You going to do some comps in the near future?

Great job again man, real dedication showed.

I'd like too but there's a lot to invest when competing.My job barely supports all the food and my bills.I can do it but bills get sent in late and there's the added pressure of getting too far behind in bills.Only time will tell,Thanks