August Most Improved Competition [ENTRY OPEN until start]

[Charlie67]

I think I want to join this one... I chickened out of the last one, mostly out of excessive low self-esteem, sprinkled with a bit of self loathing. But the last competition really inspired me, and while I didn't say much, I kept tabs on it the entire time. I really hate the idea of posting pictures of myself, but I guess if there's anywhere to do it, here is the place.

I'm working through a bicep injury that's keeping me from doing direct bicep work, and I've mostly just done power lifting, but roughly my plan will be this: two heavy days with low reps, 3 hypertrophy days with high reps. I'm just wrapping up a small 6 week cycle, so I'll only be doing trt for the first 6-8 weeks, then I'll evaluate what I need to do. As for diet, I've not been doing great the past month with all the travel I do for work, but I think I'll go 300 to 500 calories below maintenance for the first 6 weeks and then see where I'm at. Honestly I could afford to do more as I'm rather pudgy currently... And I'm drooling over that calzone posted above... But I'd like to keep what little muscle i have. I've never done cardio consistently, but i think I'll start with some low intensity morning walks with a weighted vest.

I'm very open to critique and suggestions so if anyone has some, I'm happy to listen. I'll post pictures today (but like others said, I don't care if people wait until this weekend for whatever reason).

Best of luck everyone!
C-

Stop over-thinking, simplicity facilitate many things.

[Capebuffalo]

I think I want to join this one... I chickened out of the last one, mostly out of excessive low self-esteem, sprinkled with a bit of self loathing. But the last competition really inspired me, and while I didn't say much, I kept tabs on it the entire time. I really hate the idea of posting pictures of myself, but I guess if there's anywhere to do it, here is the place.

I'm working through a bicep injury that's keeping me from doing direct bicep work, and I've mostly just done power lifting, but roughly my plan will be this: two heavy days with low reps, 3 hypertrophy days with high reps. I'm just wrapping up a small 6 week cycle, so I'll only be doing trt for the first 6-8 weeks, then I'll evaluate what I need to do. As for diet, I've not been doing great the past month with all the travel I do for work, but I think I'll go 300 to 500 calories below maintenance for the first 6 weeks and then see where I'm at. Honestly I could afford to do more as I'm rather pudgy currently... And I'm drooling over that calzone posted above... But I'd like to keep what little muscle i have. I've never done cardio consistently, but i think I'll start with some low intensity morning walks with a weighted vest.

I'm very open to critique and suggestions so if anyone has some, I'm happy to listen. I'll post pictures today (but like others said, I don't care if people wait until this weekend for whatever reason).

Best of luck everyone!
C-

Stop over-thinking, simplicity facilitate many things.

Glad to have you aboard. No excuses only results.

[guitarzan]

Bout to take some pics, load up on carbs and go hit the gym. Leg day

[cousinmuscles]

I think I want to join this one... I chickened out of the last one, mostly out of excessive low self-esteem, sprinkled with a bit of self loathing. But the last competition really inspired me, and while I didn't say much, I kept tabs on it the entire time. I really hate the idea of posting pictures of myself, but I guess if there's anywhere to do it, here is the place.

I'm working through a bicep injury that's keeping me from doing direct bicep work, and I've mostly just done power lifting, but roughly my plan will be this: two heavy days with low reps, 3 hypertrophy days with high reps. I'm just wrapping up a small 6 week cycle, so I'll only be doing trt for the first 6-8 weeks, then I'll evaluate what I need to do. As for diet, I've not been doing great the past month with all the travel I do for work, but I think I'll go 300 to 500 calories below maintenance for the first 6 weeks and then see where I'm at. Honestly I could afford to do more as I'm rather pudgy currently... And I'm drooling over that calzone posted above... But I'd like to keep what little muscle i have. I've never done cardio consistently, but i think I'll start with some low intensity morning walks with a weighted vest.

I'm very open to critique and suggestions so if anyone has some, I'm happy to listen. I'll post pictures today (but like others said, I don't care if people wait until this weekend for whatever reason).

Best of luck everyone!
C-

Stop over-thinking, simplicity facilitate many things.

Welcome aboard!

[hollowedzeus]

Excellent Charlie mate. Best of luck

Sent from my ZTE BLADE A110 using Tapatalk

[guitarzan]

Come on Charlie, you'll be glad you did! For me it's not about winning, but pushing myself to do better. Being in these comps really helps motivate me. Hopefully I stay healthy this time, I plan to push myself hard this time. I have a goal to see my abs by june next year, so it's time to start pushing!

[bethdoth]

I think I want to join this one... I chickened out of the last one, mostly out of excessive low self-esteem, sprinkled with a bit of self loathing. But the last competition really inspired me, and while I didn't say much, I kept tabs on it the entire time. I really hate the idea of posting pictures of myself, but I guess if there's anywhere to do it, here is the place.

I'm working through a bicep injury that's keeping me from doing direct bicep work, and I've mostly just done power lifting, but roughly my plan will be this: two heavy days with low reps, 3 hypertrophy days with high reps. I'm just wrapping up a small 6 week cycle, so I'll only be doing trt for the first 6-8 weeks, then I'll evaluate what I need to do. As for diet, I've not been doing great the past month with all the travel I do for work, but I think I'll go 300 to 500 calories below maintenance for the first 6 weeks and then see where I'm at. Honestly I could afford to do more as I'm rather pudgy currently... And I'm drooling over that calzone posted above... But I'd like to keep what little muscle i have. I've never done cardio consistently, but i think I'll start with some low intensity morning walks with a weighted vest.

I'm very open to critique and suggestions so if anyone has some, I'm happy to listen. I'll post pictures today (but like others said, I don't care if people wait until this weekend for whatever reason).

Best of luck everyone!
C-

Stop over-thinking, simplicity facilitate many things.

If you would like to show us the numbers you come up with TDEE - 500 and your macro split I am sure someone could either say it's spot on or suggest something different. They are your competition, but are also here to help!
Here is a song for you to walk to or slow jog. Used to be one of my favorites when I was a drill instructor https://www.youtube.com/watch?v=4RQuscVC3f0

Welcome aboard and good luck .... dig deep and motivate!

[KittyO1]

@charlie67 very glad you’re in! I completely understand not feeling comfortable posting pics but stepping out of our comfort zone will give us that push and get more motivated!

[guitarzan]

Alright guys, I'm gonna ask for help with diet on this one, as that's my biggest weakness. I think I know what do, but I want to make sure, so I'm gonna start posting what I'm eating. I'm not going to post every day, because most days will be pretty much be the same. Any advise will be greatly appreciated. I will start tonight by posting today's meals

[Mr.BB]

Alright guys, I'm gonna ask for help with diet on this one, as that's my biggest weakness. I think I know what do, but I want to make sure, so I'm gonna start posting what I'm eating. I'm not going to post every day, because most days will be pretty much be the same. Any advise will be greatly appreciated. I will start tonight by posting today's meals

Here's your 1st tip, don't eat what you posted yesterday

[guitarzan]

Btw, my goals are to lose as much fat as possible, while keeping as much muscle as possible

[guitarzan]

Here's your 1st tip, don't eat what you posted yesterday

Yea, cant promise that wont happen once a week...lol

[Mr.BB]

Yea, cant promise that wont happen once a week...lol

Messing with you buddy

Yeah, one cheat meal per week is fine, but try not to over eat on the cheat meal, or it will bite you the ass. Overeating on cheat meals has a afterwards hunger effect on me.

For me diet is all about meal prep, there is very few restaurants I can eat if I'm dieting... Well, in fact, only one around me lol.
The problem is if I'm out on business trip, or lunches the whole diet goes out the window, so you got to do what you can and still keep motivated to do it.

[cousinmuscles]

I got a PM that we have too many judges. Please chip in and offer your opinion. The PM said it becomes overcomplicated with too many judges. My thoughts behind the points system and many judges is it lessens the bias impact. In the January competition two judges gave tarmyg the win, two gave charger the win, one gave guitarzan the win. My thought was that your placing is more fair the more people get to vote, since the judges don't have to agree with each other. How should we do folks?

[hollowedzeus]

I got a PM that we have too many judges. Please chip in and offer your opinion. The PM said it becomes overcomplicated with too many judges. My thoughts behind the points system and many judges is it lessens the bias impact. In the January competition two judges gave tarmyg the win, two gave charger the win, one gave guitarzan the win. My thought was that your placing is more fair the more people get to vote, since the judges don't have to agree with each other. How should we do folks?

I agree That lots of judges works well with the points system. Can't see any issues with it. A more varied point of view is good to have

Sent from my ZTE BLADE A110 using Tapatalk

[Mr.BB]

I got a PM that we have too many judges. Please chip in and offer your opinion. The PM said it becomes overcomplicated with too many judges. My thoughts behind the points system and many judges is it lessens the bias impact. In the January competition two judges gave tarmyg the win, two gave charger the win, one gave guitarzan the win. My thought was that your placing is more fair the more people get to vote, since the judges don't have to agree with each other. How should we do folks?

Just make sure you don't forget any of them.

Yes, I'm cranky didn't sleep enough

[Charlie67]

Here is a song for you to walk to or slow jog. Used to be one of my favorites when I was a drill instructor https://www.youtube.com/watch?v=4RQuscVC3f0

Welcome aboard and good luck .... dig deep and motivate!

That's fantastic, lol. It is oddly motivating, and almost forces you to walk to the rhythm. I have three kids, I might make them march with me.

[Charlie67]

Btw, my goals are to lose as much fat as possible, while keeping as much muscle as possible

I think that's likely everyone's goal, I know its mine!

[bethdoth]

I got a PM that we have too many judges. Please chip in and offer your opinion. The PM said it becomes overcomplicated with too many judges. My thoughts behind the points system and many judges is it lessens the bias impact. In the January competition two judges gave tarmyg the win, two gave charger the win, one gave guitarzan the win. My thought was that your placing is more fair the more people get to vote, since the judges don't have to agree with each other. How should we do folks?

I also feel more is better. Judging is probably pretty hard and is subjective, can be biased towards what that person struggles with. I know it's total transformation fat lose and muscle gain. But, someone may weigh fat lose as the harder thing to do and put more emphasis on that or visa versa.

[KittyO1]

I got a PM that we have too many judges. Please chip in and offer your opinion. The PM said it becomes overcomplicated with too many judges. My thoughts behind the points system and many judges is it lessens the bias impact. In the January competition two judges gave tarmyg the win, two gave charger the win, one gave guitarzan the win. My thought was that your placing is more fair the more people get to vote, since the judges don't have to agree with each other. How should we do folks?

I agree with the others...more judges is better.

[charger69]

I got a PM that we have too many judges. Please chip in and offer your opinion. The PM said it becomes overcomplicated with too many judges. My thoughts behind the points system and many judges is it lessens the bias impact. In the January competition two judges gave tarmyg the win, two gave charger the win, one gave guitarzan the win. My thought was that your placing is more fair the more people get to vote, since the judges don't have to agree with each other. How should we do folks?

I agree more judges the better. It is all subjective. The resolution of the photos, the lighting, trying to compare the same body part with different poses, different angles, etc etc.
Subconsciously, I am sure that each judge has a specific body part .



Sent from my iPhone using Tapatalk

[guitarzan]

I'm good with the amount of judges

[guitarzan]

Messing with you buddy

Yeah, one cheat meal per week is fine, but try not to over eat on the cheat meal, or it will bite you the ass. Overeating on cheat meals has a afterwards hunger effect on me.

For me diet is all about meal prep, there is very few restaurants I can eat if I'm dieting... Well, in fact, only one around me lol.
The problem is if I'm out on business trip, or lunches the whole diet goes out the window, so you got to do what you can and still keep motivated to do it.

You are correct, when I over eat on cheat meals, it very hard the next day. I had got in the habit of not doing that, like only eat two pieces of pizza, then salad. I'm back to eating 6 or 8 pieces now, bout to stop that.

[guitarzan]

I think that's likely everyone's goal, I know its mine!

Yea, for us fat guys anyway...lol
I'm sure some guys will be concentrating more on adding muscle

[guitarzan]

Attachment 173645
I'm extremely happy, been trying to build my leg strength back after taking over a year off from training them cause of back injury. When I recently started back I struggled with 135lb. This morning I did 225 for 12 reps like it was nothing, then 275 for 6 reps, fairly easy. I could've done more reps, and more weight, but I'm gonna take it easy and make for sure I dont push it too fast. My legs and ass are growing, I'm very happy bout that!

[cousinmuscles]

Alright guys, I'm gonna ask for help with diet on this one, as that's my biggest weakness. I think I know what do, but I want to make sure, so I'm gonna start posting what I'm eating. I'm not going to post every day, because most days will be pretty much be the same. Any advise will be greatly appreciated. I will start tonight by posting today's meals

Meal prep, so you don't go off the diet. You can meal prep 20 meals which will make for 3 a day plus one cheat meal per week. Then have an additional 1-3 meals that don't require much prep. Lean meat like chicken, veggies, high fiber wholegrains or legumes/beans for the meal prep. This way it's easier to get a clear picture of how many cals you eat. As the weeks pass if you notice the fat loss is stagnating, do more cardio and eat less carbs. A simple and not complicated way to do it all.

[hammerheart]

Attachment 173645
I'm extremely happy, been trying to build my leg strength back after taking over a year off from training them cause of back injury. When I recently started back I struggled with 135lb. This morning I did 225 for 12 reps like it was nothing, then 275 for 6 reps, fairly easy. I could've done more reps, and more weight, but I'm gonna take it easy and make for sure I dont push it too fast. My legs and ass are growing, I'm very happy bout that!

No injury on my part in fact back is the strongest in the chain when it comes to squats, I did 225 too last time 8-ish reps hope to push 275 tomorrow.

Before gym days I could hardly do 125 for a few reps but the leg pressing helped bringing out the power I had in legs and ass, so now I can start squatting with proper loads.

[cousinmuscles]

Just make sure you don't forget any of them.

Yes, I'm cranky didn't sleep enough

Haha I looked back, for some reason I thought I posted yours early on. I thought it was 7 judges so I summed up the points (I even mentioned this in a post) and thought everyone was included. Won't happen again boss

[guitarzan]

No injury on my part in fact back is the strongest in the chain when it comes to squats, I did 225 too last time 8-ish reps hope to push 275 tomorrow.

Before gym days I could hardly do 125 for a few reps but the leg pressing helped bringing out the power I had in legs and ass, so now I can start squatting with proper loads.

Sounds like we right there together. I love squats, it makes the whole body grow

[hammerheart]

Back is sore today, lats too, was struggling with lat activation in the pushdowns and my lats have gone soft, issue was poor form but finally fixed it after realizing what I was doing wrong.

Chest tonight.

[hammerheart]

Sounds like we right there together. I love squats, it makes the whole body grow

I love them too, in fact I like training legs on top of anything else, but their extremely taxing on my CV, that's a good thing though and I'm sure they will help with overall conditioning.

[KittyO1]

Fun workout today.
I have been training a friend for a few months off and on. She wasn’t there today so I was able to lift before cardio. (Allowing me to put a lot more intensity into cardio)

Flat bench: 7 working sets of 5 working up to 130
Incline 4 sets 95x7
Cable flyes 4 sets 27.5x12
**Superset all with ab work.
Total working sets 36

Cardio today was ~25 mins of Tabata
(4 min rounds with 90 secs rest before repeating)
Battle ropes
Medicine ball slams
Medicine ball push press throws

[guitarzan]

Meal prep, so you don't go off the diet. You can meal prep 20 meals which will make for 3 a day plus one cheat meal per week. Then have an additional 1-3 meals that don't require much prep. Lean meat like chicken, veggies, high fiber wholegrains or legumes/beans for the meal prep. This way it's easier to get a clear picture of how many cals you eat. As the weeks pass if you notice the fat loss is stagnating, do more cardio and eat less carbs. A simple and not complicated way to do it all.

That's pretty much gonna be my strategy, lots of tuna, chicken and rice in my future. I plan to eat the bulk of my carbs in the morning, pre workout, then meat and veggies rest of the day

[kelkel]

it will bite you the ass.

It's ok if I bite this one, right?

[hammerheart]

Flat bench: 7 working sets of 5 working up to 130
Incline 4 sets 95x7
Cable flyes 4 sets 27.5x12
**Superset all with ab work.
Total working sets 36

DB or BB?

[cousinmuscles]

That's pretty much gonna be my strategy, lots of tuna, chicken and rice in my future. I plan to eat the bulk of my carbs in the morning, pre workout, then meat and veggies rest of the day

I avoid tuna due to the mercury, may be just fine and worrying too much on my part, but I think it's 1-2 cans max per day. If you get carb cravings eat high fiber stuff even the ones that have carbs. Beans/legumes a favorite of mine but oats and wholegrains are great too. The fiber and the resistant starch gives a very slow release of glucose so you don't get the carb cravings that make you cheat.

[cousinmuscles]

It's ok if I bite this one, right?

Looks like an excellent cheat meal.

[hammerheart]

I avoid tuna due to the mercury, may be just fine and worrying too much on my part, but I think it's 1-2 cans max per day. If you get carb cravings eat high fiber stuff even the ones that have carbs. Beans/legumes a favorite of mine but oats and wholegrains are great too. The fiber and the resistant starch gives a very slow release of glucose so you don't get the carb cravings that make you cheat.

Depends where it's fished. There's a variety here in the Mediterranean that I wouldn't consider fit for human consumption. I avoid all tuna btw.

[Charlie67]

It's ok if I bite this one, right?

"No" means no Kel.

[charger69]

Meal prep, so you don't go off the diet. You can meal prep 20 meals which will make for 3 a day plus one cheat meal per week. Then have an additional 1-3 meals that don't require much prep. Lean meat like chicken, veggies, high fiber wholegrains or legumes/beans for the meal prep. This way it's easier to get a clear picture of how many cals you eat. As the weeks pass if you notice the fat loss is stagnating, do more cardio and eat less carbs. A simple and not complicated way to do it all.

I can guarantee if you do not meal prep, you will not be as strict.


Sent from my iPhone using Tapatalk