1st show & weeks out. How am I looking??

[adam15425]

http://www.facebook.com/album.php?ai...52&id=72401806

or here

http://s854.photobucket.com/albums/ab103/adamt618/

[verino]

lookin good bro..whats your stats

[adam15425]

5'8.5 175 not sure of bf% guessing around 8

[adam15425]

7 weeks out 5'8.5 175

http://www.facebook.com/album.php?ai...52&id=72401806

or here

http://s854.photobucket.com/albums/ab103/adamt618/

[FireGuy]

Your conditioning looks decent for 7 weeks out. Keep on the diet and cardio. Now the bad news, your mandatories and quarter turns are a complete disaster. I am not saying that to flame you just telling the truth. If you get on stage and hit your poses or your quarters like that you are going to be marked down severely. You need to hire a posing coach yesterday. Please dont put all this hard work into dieting only to blow it on stage because you dont know how to pose.

If you want further help I will go over each pose with you and quarter turn with you. Everything about your poses from your foot placement, to your hand placement to your posture in completely off.

[FireGuy]

I am going to copy and paste my comments I made in the members pic thread here as well.

Your conditioning looks decent for 7 weeks out. Keep on the diet and cardio. Now the bad news, your mandatories and quarter turns are a complete disaster. I am not saying that to flame you just telling the truth. If you get on stage and hit your poses or your quarters like that you are going to be marked down severely. You need to hire a posing coach yesterday. Please dont put all this hard work into dieting only to blow it on stage because you dont know how to pose.

If you want further help I will go over each pose with you and quarter turn with you. Everything about your poses from your foot placement, to your hand placement to your posture in completely off.

[adam15425]

I am definitely in need of a posing coach. I am just learning how to pose properly starting weds with a buddy that has a few shows of experience. Also, since this is a Slippery Rock University event the university is bringing in posing coaches, so I will def be the first to get proper advice from them. I would love your help though. Any input would be appreciated.

[FireGuy]

Glad to hear that! It will pay great dividends for you. If you have someone to work with then it's best I leave it to him/her. No sense in trying to listen to two people at once, that serves no one well. If your coach wants a bit of input on something let me know and I will chime in then,

[FireGuy]

Also, keep updating pics every couple weeks, I am interested in charting your progress.

[adam15425]

I definitely am in need of a posing coach. This is a Slippery Rock University event and they are bringing in posing coaches for the student competitors so I will definitely get on that. But, I would love for you to help me out though. Any input would be greatly appreciated!

[adam15425]

Thanks, but until then what advice do you have?

[FireGuy]

I replied already on your other thread. You will never forget your first show, hope you have a great time with it!

[FireGuy]

I will reply in your other thread so we dont keep going back and forth.

[adam15425]

THanks Fireguy! I will keep the other thread updated


******UPDATES WILL BE IN THREAD UNDER COMPETITIVE Q and A******

[adam15425]

I'm going to keep this one updated. So just scratch the other

[FireGuy]

I will see is I can get the threads merged.

[adam15425]

I figured I'd throw this in here since this is the thread I will be keeping a log in

DIET IS AS FOLLOWS

Carb Pro Fat Kcal
Meal 1 8:00am 1 cup oatmeal 54 10 5
1 ½ scoop protein 1.5 33 1.5
Total 55 42 6.5 446.5
Meal 2 10:45am 8 Egg Whites 0 24 0
1 whole egg 1 6 4.5
½ cup oatmeal 27 5 2.5
Total 28 35 7 315
Meal 3 1:00 pm Chicken breast 0 36 3
1/2c oatmeal 27 5 2.5
Total 27 55 5.5 377.5
Meal 4 3:15pm Can Tuna 0 26 0
1 cup Broccoli 6 2.5 0
¼ cup rice 35 3 0
Total 41 31.5 1 323
Meal 5 5:30pm 2 tilapia fillets 0 21 1
2 tbsp Peanut Butter 7 7 16
½ cup rice 70 6 0
Total 77 34 17 597
**WORKOUT @ 6 PM
Meal 6 7:45pm 1 scoop whey 1 22 1
½ cup oatmeal 27 5 2.5
Total 28 27 3.5 251.5
Meal 7 10:00pm Can Tuna 0 26 0
Total 0 26 1 130
DAILY TOTAL 256 250.5 39.5 2381.5
43.00% 42.00% 15.00%

CARDIO is Mon, Weds, Fri - 7am - 35mins - HR 125-135 - Bike or Inclined treadmill.

[ranging2]

YAY a facebook add

im telling the police on you

JOKEs

u look great man, well done, 7 weeks out or whenever you still look good

[adam15425]

6 Weeks out 173lbs in the morning. Had a seven site skinfold done, came out out 7.5% but they are +/- 3% so can't put a definite on it unless I do an underwater weighing.
Cant put attachments for some reason, says file is too large. Here's my photobucket
http://s854.photobucket.com/albums/a...20weeks%20out/

[FireGuy]

Coming down nicely, dramatic improvement on the posing as well!
Couple things, on your back lat spread, keep your hands on your sides, many people even "hook" their thumbs on the kidney area. You have your hands in front of you near your stomach. Also, on the back lat spread and back double bi be sure and get the heel off the ground on the back foot and flex your calf.

Impressed with the improvements.

[adam15425]

Thanks, I'll fix those poses. Also, with the back double bi and back lat spread do you think I should just keep that back leg straight or have it out to the side a bit and knee angled out?

[bjpennnn]

looking solid man. how long have you been training and age?

[FireGuy]

Thanks, I'll fix those poses. Also, with the back double bi and back lat spread do you think I should just keep that back leg straight or have it out to the side a bit and knee angled out?

Side and knee angled, you also need to rotate your shouders back more.

[bjpennnn]

what a ****en machine, damn man. You look so good.

[adam15425]

looking solid man. how long have you been training and age?

Thanks. 22 yrs old, been in the gym since I was probably 14. Got serious with my diet and training around 20

[NVR2BIG1]

look decent for first show, work on the posing. Especially the back poses, one thing you want to remember is the judges are below you, so many guys drown themselves out when doing the front double bi and lat spread, by leaning as far back as possible to look as big as possible. What you wanna do is lean back until you lock the pose, then come down forward to readjust your torso so they have a straight on look. On your rear double biceps, again, the judges are below you. Take your arms and tilt them back as if trying to make your thumbs angle towards the floor some. It'll show more of your biceps and also bring out the back in places you didnt know you had. Dont get beaten by someone in worse shapw who outposed you, that just sux

[adam15425]

Ok guys, so im getting the last week prepped on paper. I know nothing is set in stone but how does this look as a starting point?

WEDNESDAY 17 180g Carb
THURSDAY 18 150g Carb
FRIDAY 19 90g Carb
SATURDAY 20 80g Carb /8L H20
SUNDAY 21 70g Carb / Sodium Load /8L H20
MONDAY 22 40g Carb / Sodium Load /8L H20
TUESDAY 23 0g Carb / Sodium Load /8L H20
WEDNEDSAY 24 0g Carb / Sodium Load /8L H20
THURSDAY 25 400g Carb / Potassium Load /8L H20
FRIDAY 26 300g Carb / Cut Sodium/ Potassium Load /6LH2O
SATURDAY 27 300g Carb / Potassium Load /4L H2O
D-DAY 28 NO WATER 10-12 HRS PRIOR TO STAGE

Not sure how to trickle in carbs the day of the show. Pre-juding is at 8am show is at 12 50g every 2 hours sound about right? Also thinking of running a diuretic (potassium sparing) or maybe an OTC diuretic or just some dandelion root and uva ursi. Opinions would be appreciated. Also, should I continue creatine monohydrate or drop it about a week out?

ALSO*** Starting USP Labs: OxyElite Pro on Monday. Heard good things about it
Cardio is 30mins 6x/week gonna bump it up to two sessions/day next week 30mins and up the mins each week

CURRENT DIET
Carbohydrate Protein Fat Kcal
Meal 1 8:00am 1 cup oatmeal 54 10 5
1 ½ scoop protein 1.5 33 1.5
Total 55.5 43 6.5
Meal 2 10:45am 7 Egg Whites 0 21 0
2 whole eggs 2 12 9
½ cup oatmeal 27 5 2.5
Total 29 38 11.5
Meal 3 1:00 pm 6oz Chicken breast (¾ cup) 0 36 3
1cup yams 37.5 2.5 1.25
Total 37.5 38.5 4.25
Meal 4 3:15pm Can Tuna 0 26 0
½ cup brown rice 72 8 2
2 tbsp Natural Peanut Butter 7 7 16
Total 85 43.5 18
Meal 5 5:30pm 2 tilapia fillets 0 21 1
2 tbsp Natural Peanut Butter 7 7 16
1 cup Broccoli 6 2.5 0
Total 13 30.5 17
Meal 6 7:45pm ½ cup chicken 1 24 2
1 cup cauiflower 5 2 0
Total 6 26 2
Meal 7 10:00pm Can Tuna 0 26 0
Total 0 26 0
DAILY TOTAL 220 243 59.25 2385.25
37.00% 41.00% 22.00%

[FireGuy]

Your 10 day schedule looks solid to me. There are a 1,000 opinions on the best way to prep heading into you contest and I take a similiar approach as to what you outlined. I dont see any major flaws. Keep us updated with pics man and best of luck to you!

[MIKE_XXL]

I would not potassium load, i preffer to leave electrolites alone...my 0.02 cents...

[FireGuy]

I would not potassium load, i preffer to leave electrolites alone...my 0.02 cents...

I have found the sodium load/drop is usually enough to do the trick as well. Can more than likely get by without the potassium.

[adam15425]

Thanks guys. What about potassium at a moderate dose, no load for cramping?

[FireGuy]

Thanks guys. What about potassium at a moderate dose, no load for cramping?

I usually take in my carbs in the form of sweet potatoes in the days leading up to the show. These are pretty high and potassium by themselves.

[adam15425]

I usually take in my carbs in the form of sweet potatoes in the days leading up to the show. These are pretty high and potassium by themselves.

Thats what I figured. Thanks

[adam15425]

Fireguy/ Mike XXL ...what do you think about adding 60g dextrose to my pre workout 5g creatine mono, 2g arginine, 2g Citrulline Malate and 2g Arginine Etyl Ester Mix? OR is it too late in the game to be messing around like that

[adam15425]

2 Weeks out pics:
http://s854.photobucket.com/albums/a...20weeks%20out/

Bumped cardio to 35min 2x/day (TM 15deg incline; 3mph;HR around 145-150) Slight carb deplete this week: mon 290g, tues 250g, weds 200g, thurs 150g, fri 100g, sat controlled shitload (1st 2 meals only) Last week will be logged day by day.

[FireGuy]

Awesome progress!! Nice to see your hard work paying off. Your posing has improved dramatically as well. Keep working on that back double bi. Think it will look much better if you bring your hands in closer and you are still pinching a bit as well in the back, open it up a bit.

[MIKE_XXL]

I would leave dextrose alone especialy before training just stay focused on fat lose...

[adam15425]

5 days out preview

http://s854.photobucket.com/albums/a...out%2F&offer=y

[adam15425]

Diet this week

Monday Carbohydrate Protein Fat
Meal 1 8:00am 1 cup oatmeal 54 10 5
2 scoop protein 4 36 4
Total 58 46 9
Meal 2 10:45am 7 Egg Whites 0 21 0
2 whole eggs 2 12 9
1cup broccoli 5 2.5 0
Total 7 35.5 9
Meal 3 1:00 pm 6oz Chicken breast (¾ cup) 0 36 3
1 tbsp Natural Peanut Butter 3.5 3.5 8
1cup broccoli 5 2.5 0
Total 8.5 42 11
Meal 4 3:15pm Can Tuna 0 26 0
1c cauiflower 5 2 0
2 tbsp Natural Peanut Butter 7 7 16
Total 12 35 16
Meal 5 5:30pm 2 tilapia fillets 0 21 1
1/2c b rice 72 8 2
1 cup Broccoli 6 2.5 0
Total 78 31.5 3
Meal 6 7:45pm ½ cup chicken 0 36 3
1 cup cauiflower 5 2 0
Total 5 38 3
Meal 7 10:00pm Can Tuna 0 26 0
Total 0 26 0
DAILY TOTAL 167.5 254 51

Tuesday Carbohydrate Protein Fat
Meal 1 8:00am 1 cup oatmeal 54 10 5
2 scoop protein 4 36 4
Total 58 46 9
Meal 2 10:45am 7 Egg Whites 0 21 0
2 whole eggs 2 12 9
1cup broccoli 5 2.5 0
Total 7 35.5 9
Meal 3 1:00 pm 6oz Chicken breast (¾ cup) 0 36 3
1 tbsp Natural Peanut Butter 3.5 3.5 8
1cup broccoli 5 2.5 0
Total 8.5 42 11
Meal 4 3:15pm Can Tuna 0 26 0
1c cauiflower 5 2 0
2 tbsp Natural Peanut Butter 7 7 16
Total 12 35 16
Meal 5 5:30pm 2 tilapia fillets 0 21 1
1/2c b rice 72 8 2
1 cup Broccoli 6 2.5 0
Total 78 31.5 3
Meal 6 7:45pm ½ cup chicken 0 36 3
1 cup cauiflower 5 2 0
Total 5 38 3
Meal 7 10:00pm Can Tuna 0 26 0
Total 0 26 0
DAILY TOTAL 167.5 254 51

Wednesday Carbohydrate Protein Fat
Meal 1 8:00am ½ cup oatmeal 27 5 2.5
2 scoop protein 4 36 4
Total 31 41 6.5
Meal 2 10:45am 7 Egg Whites 0 21 0
2 whole eggs 2 12 9
1cup broccoli 5 2.5 0
Total 7 35.5 9
Meal 3 1:00 pm 6oz Chicken breast (¾ cup) 0 36 3
1 tbsp Natural Peanut Butter 3.5 3.5 8
1cup broccoli 5 2.5 0
Total 8.5 42 11
Meal 4 3:15pm Can Tuna 0 26 0
1c cauliflower 5 2 0
2 tbsp Natural Peanut Butter 7 7 16
Total 12 35 16
Meal 5 5:30pm 2 tilapia fillets 0 21 1
1/2c b rice 72 8 2
1 cup Broccoli 6 2.5 0
Total 78 31.5 3
Meal 6 7:45pm ½ cup chicken 0 36 3
1 cup cauiflower 5 2 0
Total 5 38 3
Meal 7 10:00pm Can Tuna 0 26 0
Total 0 26 0
DAILY TOTAL 141.5 249 48.5

Thursday Carbohydrate Protein Fat
Meal 1 8:00am 1 cup oatmeal 54 10 5
2 scoop protein 4 36 4
Total 58 46 9
Meal 2 10:45am 7 Egg Whites 0 21 0
2 whole eggs 2 12 9
1cup broccoli 5 2.5 0
Total 7 35.5 9
Meal 3 1:00 pm 6oz Chicken breast (¾ cup) 0 36 3
1 tbsp Natural Peanut Butter 3.5 3.5 8
1cup broccoli 5 2.5 0
Total 8.5 42 11
Meal 4 3:15pm Can Tuna 0 26 0
1c cauiflower 5 2 0
2 tbsp Natural Peanut Butter 7 7 16
Total 12 35 16
Meal 5 5:30pm 2 tilapia fillets 0 21 1
1/4c b rice 36 4 1
1 cup Broccoli 6 2.5 0
Total 42 27.5 2
Meal 6 7:45pm ½ cup chicken 0 36 3
1 cup cauiflower 5 2 0
Total 5 38 3
Meal 7 10:00pm Can Tuna 0 26 0
Total 0 26 0
DAILY TOTAL 132.5 250 50

Friday Carbohydrate Protein Fat
Meal 1 8:00am 1 cup oatmeal 54 10 5
1 ½ scoop protein 3 27 3
Total 57 37 8
Meal 2 10:45am 7 Egg Whites 0 21 0
2 whole eggs 2 12 9
1cup broccoli 5 2.5 0
Total 7 35.5 9
Meal 3 1:00 pm 6oz Chicken breast (¾ cup) 0 36 3
1cup broccoli 5 2.5 0
Total 5 38.5 3
Meal 4 3:15pm Can Tuna 0 26 0
1c cauiflower 5 2 0
2 tbsp Natural Peanut Butter 7 7 16
Total 12 35 16
Meal 5 5:30pm 2 tilapia fillets 0 21 1
1 tbsp Natural Peanut Butter 3.5 3.5 8
1 cup Broccoli 6 2.5 0
Total 9.5 27 9
Meal 6 7:45pm ½ cup chicken 0 36 3
1 cup cauiflower 5 2 0
Total 5 38 3
Meal 7 10:00pm Can Tuna 0 26 0
Total 0 26 0
DAILY TOTAL 95.5 237 48

Sat: Carbs 350g (clean carbs)

Sunday morning at 4am begin to junkload (danish's, pancakes syrup, sugar cookies etc) only sips of water

Water 2+ gal up until friday, sat 1 gal till 6pm, cut out h20 after.
Cut added sodium out friday morning
Natural diuretic twice on sat once sunday morning.
vitamin c sat night after 6 (2g) and sunday (2g)

OR should I do 0 carbs sat and shit load sat night around 8pm and sun morning?

[FireGuy]

Your shows on a Sunday not Saturday? BTW, the last link you put up isnt working.