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How goes the dieting for the level 2's? It's only a week away, came pretty quick eh?
Ronin..
- Thread starter FlexBailey
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Thanks guys , all of you have been very supportive and I consider all of you friends.
> How goes the dieting for the level 2's? It's only a week away,
> came pretty quick eh?
Damm right!!! I had 10 weeks to diet after a 2month off season.
I have gained a little more mass so I guess the brief off season worked out well. Luckily I didn't gain that much body fat before the precontest diet so I didn't have a long way to go.
I would agree that it did come around the corner alot faster then I thought. I made some improvements on my precontest dieting and training such as not having my calorie intake as ridiculously low like on some days for the Ottawa , I also ate a little better and did more cardio then before ( for the Ottawa I was very concerned at losing mass from the cardio , now I'm more aware of what cardio will burn muscle and what won't ).
With one week out I can honestly say that I'm in better condition then at the Ottawa. I was more or less in the Ottawa condition last week and now I'm at the stage where I can improve on it ( more striations on delts , deeper striations on triceps , veins on shoulders and legs more visable then at the Ottawa , glutes are harder ).
I don't think there will be a big difference in my conditioning ( although it would have been nice to do that ) but I can see an improvement. It wasn't easy though , very tough days of low carbs and fat made day to day life a challenge. When I think about the possibility of dieting another 2 months like the pros would do I can understand why their carb intakes are as high as they are.... you would go insane otherwise....
Now the other good news is that I'm little bigger at the same time... 1 week out from the Ottawa I was about 173lbs and after depleting , carbing up , restricting , carbing up again ,etc.... I was about 170lbs on stage. This time I'm about 181lbs and a little leaner then I was one week out from the Ottawa which suggests a 9-10 lbs gain in lean mass. I expect to be about 175 lbs at the weight in and up to as much as 180lbs on stage.
The size is a little more visable in the legs and arms. The torso and back look more or less the same except that I did gain little size there.
In conclusion I know that If I stay on track I will a little bigger and a little better then the Ottawa. I learned some lessons this time about what is required to look even better ( ie. FlexBailey better ;-) ) , specifically I learned that to have the vascular , striated glutes condition you need to diet a long time ( 16 weeks?) and fairly strict , expecially at 8 weeks out to get that bodyfat low to the point where you can give yourself enough time to get in that condition. Also I learned that you really need to "supplement" well to get the mass you need when dieting that hard and that long.
I hope that it will be enough to do well at the show , I expect to weight in as a middle weight again but I could be a couple of lbs heavier which is ok , I think my chances are as good at MW as it is in LHW so that won't make much difference.
None the less I want to thank all of you again and I just want to let you know how much I'm looking forward to a nice long off season after the show ( 5 months ... tee hee ) to put on another 10-15 lbs of mass and do it all again as a legitimate light heavy weight.
BTW: Have you guys heard about Nelsom Costa De Silva , that freak who is trained my IFBB pro Jason Marvicici in TO who just turned pro this year at the National's? This guy made my fall of my chair when I realized that he turned pro undefeated out of 4 show ( all 1st and overall as a light heavyweight ) and did it all in 2 years. At 32 he has done something as an amateur that has got to be a record.... 5'6'' and a LHW..... sheesh.... I guess I have to be a super HW to compare.... no problem.... 50lbs of muscle here I come!!!
Cheers....
> How goes the dieting for the level 2's? It's only a week away,
> came pretty quick eh?
Damm right!!! I had 10 weeks to diet after a 2month off season.
I have gained a little more mass so I guess the brief off season worked out well. Luckily I didn't gain that much body fat before the precontest diet so I didn't have a long way to go.
I would agree that it did come around the corner alot faster then I thought. I made some improvements on my precontest dieting and training such as not having my calorie intake as ridiculously low like on some days for the Ottawa , I also ate a little better and did more cardio then before ( for the Ottawa I was very concerned at losing mass from the cardio , now I'm more aware of what cardio will burn muscle and what won't ).
With one week out I can honestly say that I'm in better condition then at the Ottawa. I was more or less in the Ottawa condition last week and now I'm at the stage where I can improve on it ( more striations on delts , deeper striations on triceps , veins on shoulders and legs more visable then at the Ottawa , glutes are harder ).
I don't think there will be a big difference in my conditioning ( although it would have been nice to do that ) but I can see an improvement. It wasn't easy though , very tough days of low carbs and fat made day to day life a challenge. When I think about the possibility of dieting another 2 months like the pros would do I can understand why their carb intakes are as high as they are.... you would go insane otherwise....
Now the other good news is that I'm little bigger at the same time... 1 week out from the Ottawa I was about 173lbs and after depleting , carbing up , restricting , carbing up again ,etc.... I was about 170lbs on stage. This time I'm about 181lbs and a little leaner then I was one week out from the Ottawa which suggests a 9-10 lbs gain in lean mass. I expect to be about 175 lbs at the weight in and up to as much as 180lbs on stage.
The size is a little more visable in the legs and arms. The torso and back look more or less the same except that I did gain little size there.
In conclusion I know that If I stay on track I will a little bigger and a little better then the Ottawa. I learned some lessons this time about what is required to look even better ( ie. FlexBailey better ;-) ) , specifically I learned that to have the vascular , striated glutes condition you need to diet a long time ( 16 weeks?) and fairly strict , expecially at 8 weeks out to get that bodyfat low to the point where you can give yourself enough time to get in that condition. Also I learned that you really need to "supplement" well to get the mass you need when dieting that hard and that long.
I hope that it will be enough to do well at the show , I expect to weight in as a middle weight again but I could be a couple of lbs heavier which is ok , I think my chances are as good at MW as it is in LHW so that won't make much difference.
None the less I want to thank all of you again and I just want to let you know how much I'm looking forward to a nice long off season after the show ( 5 months ... tee hee ) to put on another 10-15 lbs of mass and do it all again as a legitimate light heavy weight.
BTW: Have you guys heard about Nelsom Costa De Silva , that freak who is trained my IFBB pro Jason Marvicici in TO who just turned pro this year at the National's? This guy made my fall of my chair when I realized that he turned pro undefeated out of 4 show ( all 1st and overall as a light heavyweight ) and did it all in 2 years. At 32 he has done something as an amateur that has got to be a record.... 5'6'' and a LHW..... sheesh.... I guess I have to be a super HW to compare.... no problem.... 50lbs of muscle here I come!!!
Cheers....
FlexBailey
New member
Good to hear that everything is going welll Ronin. I'll be there at the Kingston show so i'm looking forward to seeing.
Yeah that Nelson guy who just got his pro card actually used to compete provincially or nationally like 5-10 years ago. Those 4 shows within 2 years was an impressive winning streak.
It looks like i'm for sure doing the Ottawa show next june. It'll be very interesting. I'm 237 right now and fairly lean. I'll probably hit 240-245 by the end of feb or march. I'll be able to weigh in at a ripped 195-200 pounds.
My chest has gotten a little fuller but it still drags behind as it's not gotten even 80% of it's strength back. I think I should be okay to get by the level though since my arms(20 inch cold with stupid peak) and my shoulders(more capped than previous shows, much more capped) and legs are all very strong points. And I still have a good overall symmetrical shapely look. Right pec just may be a little flat but the other parts will make up for it I think.
What are you doing after the show Ronin? We're all heading to the clubs and then an after hour party so i'm sure alot of the guys competing will just love taking their shirts off for that.*L*
Yeah that Nelson guy who just got his pro card actually used to compete provincially or nationally like 5-10 years ago. Those 4 shows within 2 years was an impressive winning streak.
It looks like i'm for sure doing the Ottawa show next june. It'll be very interesting. I'm 237 right now and fairly lean. I'll probably hit 240-245 by the end of feb or march. I'll be able to weigh in at a ripped 195-200 pounds.
My chest has gotten a little fuller but it still drags behind as it's not gotten even 80% of it's strength back. I think I should be okay to get by the level though since my arms(20 inch cold with stupid peak) and my shoulders(more capped than previous shows, much more capped) and legs are all very strong points. And I still have a good overall symmetrical shapely look. Right pec just may be a little flat but the other parts will make up for it I think.
What are you doing after the show Ronin? We're all heading to the clubs and then an after hour party so i'm sure alot of the guys competing will just love taking their shirts off for that.*L*
> Ro hows your pecontest prep? Do sodium load and depleat?
> How bout Water
I carb deplete and water load Sun - Wed and then restrict my sodium and water and carb load Wed - Sat. The carb depletion is to fill out the muscled after the loading and the sodium/water deplete is to reduce water retention.
> I think I should be okay to get by the level though
Are you kidding me , if you look almost as good as you did in 1998 you will win easily. You have great shape and symmetry and ti improve on 1998 makes you a big threat. I honestly think that you make it back to the provincial level easily and from their have to actually put some effort in.
I know some guys who plan to compete next year at the Ottawa and will be in the HW class ( same class as you ) , it should be interesting but I still think you are "the man to beat".
Even if your chest is not as good as it was it should be ok and you will have time to work on it before the national qualifier.
> What are you doing after the show Ronin
No plans , just eat and rest. If you are all going out the I may join you if I have the energy ( I heard there are like 2 decent places to goto ) but if nothing else I would enjoy talking shop...
BTW: How much cardio do you normally do to get into condition? I mean in terms of duration and frequency each week?
> How bout Water
I carb deplete and water load Sun - Wed and then restrict my sodium and water and carb load Wed - Sat. The carb depletion is to fill out the muscled after the loading and the sodium/water deplete is to reduce water retention.
> I think I should be okay to get by the level though
Are you kidding me , if you look almost as good as you did in 1998 you will win easily. You have great shape and symmetry and ti improve on 1998 makes you a big threat. I honestly think that you make it back to the provincial level easily and from their have to actually put some effort in.
I know some guys who plan to compete next year at the Ottawa and will be in the HW class ( same class as you ) , it should be interesting but I still think you are "the man to beat".
Even if your chest is not as good as it was it should be ok and you will have time to work on it before the national qualifier.
> What are you doing after the show Ronin
No plans , just eat and rest. If you are all going out the I may join you if I have the energy ( I heard there are like 2 decent places to goto ) but if nothing else I would enjoy talking shop...
BTW: How much cardio do you normally do to get into condition? I mean in terms of duration and frequency each week?
FlexBailey
New member
Ronin, thanks for the pep talk..
There might also be another guy from my town doing the heavyweights at the Ottawa show. He's about 6 foot and 260+ and not too bloated. He looks like a freak! I'll out class him though so i'm not worried and my condition will be stupid
Basically for cardio I would do at the peak of it all doing 45 minutes/day 7 days a week. It seems though that all guys around here doing the show are doing 2 45 minute sessions a day..that's NUTS to me.
I can't wait for this show next weekend..I'll be there bright and early for the pre-judging.
There might also be another guy from my town doing the heavyweights at the Ottawa show. He's about 6 foot and 260+ and not too bloated. He looks like a freak! I'll out class him though so i'm not worried and my condition will be stupid
Basically for cardio I would do at the peak of it all doing 45 minutes/day 7 days a week. It seems though that all guys around here doing the show are doing 2 45 minute sessions a day..that's NUTS to me.
I can't wait for this show next weekend..I'll be there bright and early for the pre-judging.
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> I can't wait for this show next weekend..I'll be there bright and > early for the pre-judging
You?! , you aren't even competing and your excited.... hahaha... well I can tell you I will be their early.... I usually don't sleep much the night before.
I agree with the cardio , I usually do it in moderation as well. I guess that means you diet early and keep the carbs really low to get in that condition?
You?! , you aren't even competing and your excited.... hahaha... well I can tell you I will be their early.... I usually don't sleep much the night before.
I agree with the cardio , I usually do it in moderation as well. I guess that means you diet early and keep the carbs really low to get in that condition?
FlexBailey
New member
Yeah I used to do 16 weeks of dieting although my next run will most likely be about 14 weeks.
I'm excited for this show because I know about 5 guys from this city entering it and most of them I don't care for.*L* Not all though as I have a fairly close friend in it..unfortunately they are all doing the level 1's..I would've liked to see you kick their ass. You have a much better structure than any of them with better shape and symmetry. They're all short little shits with blocky waists.(I mean that in a jokingly manner, but it's true)
Oh yeah and hell ya I know exactly what you mean about the sleeping thing..my last show which was at that grand theatre the level 2 I actually at about 3 in the morning took a drive with my girl past the theater just to relieve some anxiety. I got maybe 3 hours sleep that night.*L*
I'm excited for this show because I know about 5 guys from this city entering it and most of them I don't care for.*L* Not all though as I have a fairly close friend in it..unfortunately they are all doing the level 1's..I would've liked to see you kick their ass. You have a much better structure than any of them with better shape and symmetry. They're all short little shits with blocky waists.(I mean that in a jokingly manner, but it's true)
Oh yeah and hell ya I know exactly what you mean about the sleeping thing..my last show which was at that grand theatre the level 2 I actually at about 3 in the morning took a drive with my girl past the theater just to relieve some anxiety. I got maybe 3 hours sleep that night.*L*
Well my only goal is to improve on the Ottawa and if I can do that then the rest is up to fate to decide.
I think I can't sleep because It's excitement and anxiety at the same time.... I love the adrenalen but it takes a toll.
It should be fun , sounds like it's going to be a good show...
I think I can't sleep because It's excitement and anxiety at the same time.... I love the adrenalen but it takes a toll.
It should be fun , sounds like it's going to be a good show...
FlexBailey
New member
Great attitude Ronin, best of luck. I'll be there and routing for ya..Good luck man, see ya saturday.
DREXX
New member
Ronin and FlexBailey!!!
I never thought to invite you guys before but I am a mod on a private Canadian Board.
It's small, only canadians, discrete and there are other canadian competitors as well as canadian supliers.
One guy just did the nationals and a couple others compete.
Email me if you want in.
[email protected]
I never thought to invite you guys before but I am a mod on a private Canadian Board.
It's small, only canadians, discrete and there are other canadian competitors as well as canadian supliers.
One guy just did the nationals and a couple others compete.
Email me if you want in.
[email protected]
FlexBailey
New member
I won't answer for Ronin as i'll let him tell the stories but I will talk about the level ones. My friend won the middleweight class in what was an odd class.
It was a strong class for legs but a weaker class for uppers, very strange but am happy to see my long time friend win the middleweights.
Now the heavyweight winner was EXCELLENT. I would've been nervous competing against him, nervous, but not scared. He was one of Brain and Donna Logue clients. He was 32 and 5'11 weighing in at 215 pounds! And ripped with great shape and symmetry and maturity above all but that makes sense seeing as the guy had been training for a long time and is 32.
One thing I have to get off my chest is how poorly the show is ran. And that MC has got to go. Telling sexual jokes about blow jobs and so fourth is not called for when kids are sitting in the audience.
It was a strong class for legs but a weaker class for uppers, very strange but am happy to see my long time friend win the middleweights.
Now the heavyweight winner was EXCELLENT. I would've been nervous competing against him, nervous, but not scared. He was one of Brain and Donna Logue clients. He was 32 and 5'11 weighing in at 215 pounds! And ripped with great shape and symmetry and maturity above all but that makes sense seeing as the guy had been training for a long time and is 32.
One thing I have to get off my chest is how poorly the show is ran. And that MC has got to go. Telling sexual jokes about blow jobs and so fourth is not called for when kids are sitting in the audience.
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Sean Summers
New member
Flexbailey,
I was the heavyweight who won and took the overall title. Thanks for the compliments BUT I WAS NOT TRAINED BY THAT F**CKING A**HOLE SCOT ABEL. He screwed me 1993 and I tell everyone I know to stay the f**k away from him. I was trained by Donna and Brian Logue from Edmonton. ONCE AGAIN, I WAS NOT TRAINED BY AS*HOLE ABEL. Anyone who does is just looking to get screwed!!!!
SS
Oh yeah I forgot your friend Ronin is a nice guy - talked with him quite a bit backstage. Can you edit your post and take away that as*holes name and give Brain and Donna Logue credit.
Thanks!
SS
I was the heavyweight who won and took the overall title. Thanks for the compliments BUT I WAS NOT TRAINED BY THAT F**CKING A**HOLE SCOT ABEL. He screwed me 1993 and I tell everyone I know to stay the f**k away from him. I was trained by Donna and Brian Logue from Edmonton. ONCE AGAIN, I WAS NOT TRAINED BY AS*HOLE ABEL. Anyone who does is just looking to get screwed!!!!
SS
Oh yeah I forgot your friend Ronin is a nice guy - talked with him quite a bit backstage. Can you edit your post and take away that as*holes name and give Brain and Donna Logue credit.
Thanks!
SS
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FlexBailey
New member
Sean, my appologies. A few people at the show said that Scott was your trainer.
So you have competed before? With that kinda performance it'd be totally surprising if you are a rookie cause you look like you could've walked on a national stage and been competitive.
So you have competed before? With that kinda performance it'd be totally surprising if you are a rookie cause you look like you could've walked on a national stage and been competitive.
DREXX
New member
Congrats SS on the placing.
Flex Bailey and Ronin, make sure you email me to get in the private Candian Board.
Sean Summers post's there
Also I want to make sure all competitors now about the only board on the net exclusively for competitive bodybuilders.
One of our mods is a pro BB!
Ronin posts there so do many other top caliber BB's
Here is the competitor's board :
http://anabolicfitness.infopop.net/2/OpenTopic?a=frm&s=702093973&f=2540953661
Flex Bailey and Ronin, make sure you email me to get in the private Candian Board.
Sean Summers post's there
Also I want to make sure all competitors now about the only board on the net exclusively for competitive bodybuilders.
One of our mods is a pro BB!
Ronin posts there so do many other top caliber BB's
Here is the competitor's board :
http://anabolicfitness.infopop.net/2/OpenTopic?a=frm&s=702093973&f=2540953661
Sean Summers
New member
Flexbailey,
Thanks for editing your post. I wouldn't have anything to do with that joker - he is WAY behind the times. See you at the Brotherhood!
SS
Thanks for editing your post. I wouldn't have anything to do with that joker - he is WAY behind the times. See you at the Brotherhood!
SS
Sorry for taking so long , I spent the last 48 hours sleeping between meals....
First I just want to let everyone know how good it feels to be in the off season again... food truely never tasted so good.
Ok , now for the important stuff...the show:
When the weigh in was all said and done.... there was one other middleweight in the level 2 show. As a result it was a little anti-climactic as we both knew we were going to the national qualifiers. I placed second and the guy who won the class was 4th in level 3 so he was pretty tough. I could tell when we were pumping up that he was in a little better condition then me and had more mass. I think my shape was still a little better but his condition and mass out classed me and he deserved the win. I had a great time and I think it would have been more exciteing if there were more compeititors in my class.
Now what is next? well I know I have alot of progress to make in order to be successful at level 3 so my plans are to compete in 2003 and until then I will be in the off season with the sole mission of moving up a weigt class. I want to become a light heavyweight in 2003 and show up to the level 3 at 198 lbs with improved condition. I have 15 months of off season training to do it so I think this will be best.
Now just for fun here are some stats of the show:
- level 2 Contest weight: 174
- level 1 Contest weight: 170
- I was leaner in level 2 then level 1 so I would say I have gained
about 6-7 lbs of lean mass since the level 1 ( 2 months of off season training and 2 months of dieting ) .
- 48 hours after the show I weighed 186 lbs. On Monday I had consumed almost 5000 calories ( loved it ). My girl friend noticed that I had gained weight.
- Scott Abel seminar had 6 people attending , he had to take a breath for every sentence and he almost passed out on stage at the end of the seminar.
- Matt Duvall was the guest poser and he was one of the friendliest bodybuilders I have ever met. He gave me some great advice and compliments and was very inspirational.
- The guy who won the level 2 light heavyweight class was 47 and had competed in the north americains. He is amazing looking without being 47 , at that age he is very inspirational.
- I met basil brown who competed at the north americiains , his arms were amazing. another very nice guy.
BTW: Sean Summers is a very friendly guy and a great compeitor. He dominated the level 1 and I hope he changes his mind and competes next year because he is a great bodybuilder. I look up to him and I hope that I can progress to his level some day. Congrats Sean and I wish you all the best , thanks again for the conversation.
First I just want to let everyone know how good it feels to be in the off season again... food truely never tasted so good.
Ok , now for the important stuff...the show:
When the weigh in was all said and done.... there was one other middleweight in the level 2 show. As a result it was a little anti-climactic as we both knew we were going to the national qualifiers. I placed second and the guy who won the class was 4th in level 3 so he was pretty tough. I could tell when we were pumping up that he was in a little better condition then me and had more mass. I think my shape was still a little better but his condition and mass out classed me and he deserved the win. I had a great time and I think it would have been more exciteing if there were more compeititors in my class.
Now what is next? well I know I have alot of progress to make in order to be successful at level 3 so my plans are to compete in 2003 and until then I will be in the off season with the sole mission of moving up a weigt class. I want to become a light heavyweight in 2003 and show up to the level 3 at 198 lbs with improved condition. I have 15 months of off season training to do it so I think this will be best.
Now just for fun here are some stats of the show:
- level 2 Contest weight: 174
- level 1 Contest weight: 170
- I was leaner in level 2 then level 1 so I would say I have gained
about 6-7 lbs of lean mass since the level 1 ( 2 months of off season training and 2 months of dieting ) .
- 48 hours after the show I weighed 186 lbs. On Monday I had consumed almost 5000 calories ( loved it ). My girl friend noticed that I had gained weight.
- Scott Abel seminar had 6 people attending , he had to take a breath for every sentence and he almost passed out on stage at the end of the seminar.
- Matt Duvall was the guest poser and he was one of the friendliest bodybuilders I have ever met. He gave me some great advice and compliments and was very inspirational.
- The guy who won the level 2 light heavyweight class was 47 and had competed in the north americains. He is amazing looking without being 47 , at that age he is very inspirational.
- I met basil brown who competed at the north americiains , his arms were amazing. another very nice guy.
BTW: Sean Summers is a very friendly guy and a great compeitor. He dominated the level 1 and I hope he changes his mind and competes next year because he is a great bodybuilder. I look up to him and I hope that I can progress to his level some day. Congrats Sean and I wish you all the best , thanks again for the conversation.
DREXX
New member
I remember after the Ottawa's I didn't come back to the boards for about a week. You need a break from bodybuilding for the first 2-3 days after the show that is for sure.
Off season is good but after 4 months of it I am tired of it. I am now about 11-12% I would like to bring it down to 9% then try to maintain that bodyfat percentage and gain only lean mass until I need to cut for a show. This time its 16 weeks no cheating
Most likely, my next show will be Kingston in 1 year or Ottawa in 1.5 years depends on the cash flow.
You gained lean bodymass and you came in tighter. That is great. Just for that you have succeeded. On top of that you learned even more about contest prep peaking yet another time.
Ronin, you have a perfect frame for bodybuilding so if you come in as a light-heavy and in condition I am sure you will qualify for the national's. Taking a year off is a wise choice and a step towards making that a reality.
Matt Duvall has a very cool physique but he needs to change his haircut don't you think
Off season is good but after 4 months of it I am tired of it. I am now about 11-12% I would like to bring it down to 9% then try to maintain that bodyfat percentage and gain only lean mass until I need to cut for a show. This time its 16 weeks no cheating
Most likely, my next show will be Kingston in 1 year or Ottawa in 1.5 years depends on the cash flow.
You gained lean bodymass and you came in tighter. That is great. Just for that you have succeeded. On top of that you learned even more about contest prep peaking yet another time.
Ronin, you have a perfect frame for bodybuilding so if you come in as a light-heavy and in condition I am sure you will qualify for the national's. Taking a year off is a wise choice and a step towards making that a reality.
Matt Duvall has a very cool physique but he needs to change his haircut don't you think
Yes Drexx , I can understand the lack of excitement with the off season after a few months. It's easy to take the time for granted which is why I'm considering leaning out before the 2002 Ottawa's just for fun ( I can't compete there even if I wanted to ) so that it renew's my interest. If I think in terms of months instead of weeks it would seem like I have less time for gaining the size I need so I will feel a little more pressure to keep going.
Now I don't know about having the perfect frame but Matt Duvall said that I have good structure and frame and if I take my time to add more mass I will look alot better. There were guys backstage who noticed my shoulder width. Still at 5'11'' I need to fill out to compete at a national qualifier ( I even think light heavy weight is still too light but it's alot better then middle weight ).
The other reason I want to wait to 2003 is because if you fail to make top 3 at level 3 then you move down to level 2 , so if I did level 3 next year which would only be enough time to add maybe 10-15 more lbs at the most I would be a low end LHW and at that would not be as good as waiting till 2003. So the way I'm looking at it is I have to make top 3 otherwise I'll move down anyway , so there is no point to compete next year when waiting another year gives me a better chance.
Keep up the good work and eat clean and you will be successful next year.
Now I don't know about having the perfect frame but Matt Duvall said that I have good structure and frame and if I take my time to add more mass I will look alot better. There were guys backstage who noticed my shoulder width. Still at 5'11'' I need to fill out to compete at a national qualifier ( I even think light heavy weight is still too light but it's alot better then middle weight ).
The other reason I want to wait to 2003 is because if you fail to make top 3 at level 3 then you move down to level 2 , so if I did level 3 next year which would only be enough time to add maybe 10-15 more lbs at the most I would be a low end LHW and at that would not be as good as waiting till 2003. So the way I'm looking at it is I have to make top 3 otherwise I'll move down anyway , so there is no point to compete next year when waiting another year gives me a better chance.
Keep up the good work and eat clean and you will be successful next year.
DREXX
New member
You have wide shoulders, small waist and full muscle bellies. That is because of your bone structure. You where blessed so take advantage of it.
Just add some more mass and you have national caliber physique.
As a light-heavy I am sure you will look very cool!
I on the other hand need to start being careful with my symmetry. I am short and blocky.
I guess to be successful in a show I should stop focusing so much on mass and focus more on symmetry and conditionning.
Next show I think I will aim for middleweights and get as lean as possible and have nice symmetry. I want striations
I want to make my waist, hips and ass smaller. Make my arms and calves bigger and my back wider.
That means no more 455lbs Deadlifts
Actually I will keep doing them but put them at the end of my back workout instead of at the beginning. Also I will lower the weight.
Just add some more mass and you have national caliber physique.
As a light-heavy I am sure you will look very cool!
I on the other hand need to start being careful with my symmetry. I am short and blocky.
I guess to be successful in a show I should stop focusing so much on mass and focus more on symmetry and conditionning.
Next show I think I will aim for middleweights and get as lean as possible and have nice symmetry. I want striations
I want to make my waist, hips and ass smaller. Make my arms and calves bigger and my back wider.
That means no more 455lbs Deadlifts
Actually I will keep doing them but put them at the end of my back workout instead of at the beginning. Also I will lower the weight.
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> on the other hand need to start being careful with my ymmetry. >I am short and blocky.
Yes but you can focas on the symmetry and not worry too much on mass.
>I guess to be successful in a show I should stop focusing so >much on mass and focus more on symmetry and conditionning.
I think you are right. The key for you is to keep the waist as small as possible , conditioning is the only way you can do that. To help the symmtry I would prioritize on the lats and the shoulders to get them as big as possible to make up for the waist.
>Next show I think I will aim for middleweights and get as lean >as possible and have nice symmetry. I want striations
Good idea. I get striations on the triceps , chest , calves , delts and lats. I almost had striations on the quads and glutes. You need to get that kind of condition to compete against the top guys in the province.
>That means no more 455lbs Deadlifts
>Actually I will keep doing them but put them at the end of my >back workout instead of at the beginning. Also I will lower the >weight.
I would take the power movements that increase size on the waist and glutes ( squats , deadlifts , etc) and save them for the end of the workout or at least do them every other workout instead of every workout. This should allow the rest of the body to develop without the development of the waist and glutes and you should improve your symmetry that way.
If you are really detirmined I would even consider site injections on the delts and arms to make you appear more massive and proporttional.
Yes but you can focas on the symmetry and not worry too much on mass.
>I guess to be successful in a show I should stop focusing so >much on mass and focus more on symmetry and conditionning.
I think you are right. The key for you is to keep the waist as small as possible , conditioning is the only way you can do that. To help the symmtry I would prioritize on the lats and the shoulders to get them as big as possible to make up for the waist.
>Next show I think I will aim for middleweights and get as lean >as possible and have nice symmetry. I want striations
Good idea. I get striations on the triceps , chest , calves , delts and lats. I almost had striations on the quads and glutes. You need to get that kind of condition to compete against the top guys in the province.
>That means no more 455lbs Deadlifts
>Actually I will keep doing them but put them at the end of my >back workout instead of at the beginning. Also I will lower the >weight.
I would take the power movements that increase size on the waist and glutes ( squats , deadlifts , etc) and save them for the end of the workout or at least do them every other workout instead of every workout. This should allow the rest of the body to develop without the development of the waist and glutes and you should improve your symmetry that way.
If you are really detirmined I would even consider site injections on the delts and arms to make you appear more massive and proporttional.
DREXX
New member
Thanks for the advice Ronin!
Over the next year I will focus more on creating the illusion of symmetry.
Delts - prioritize side delts
Chest - prioritize Upper Pecs
Back - Go for width
Quads - make them bigger while making waist, hips, ass smaller
Deadlifts and Squats I will keep in there but lower the emphasis on them. I have been training like a powerlifter for a bit too long.
I think I will do one week Squats and the next week Deadlifts. But I will do those power movements at the end of the workout so not to make the waist larger.
I also agree with you about conditioning. If I would have been 5lbs lighter my waist, hips and glutes would have been smaller.
I am more focused on conditioning for my next show. Before it was something I knew the judges wanted but I just wanted to be lean and as big as possible. Now I want to maintain my size and I WANT TO BE RIDICULOUSLY SHREDDED
This time I know what I want. So it will be that much easier.
Over the next year I will focus more on creating the illusion of symmetry.
Delts - prioritize side delts
Chest - prioritize Upper Pecs
Back - Go for width
Quads - make them bigger while making waist, hips, ass smaller
Deadlifts and Squats I will keep in there but lower the emphasis on them. I have been training like a powerlifter for a bit too long.
I think I will do one week Squats and the next week Deadlifts. But I will do those power movements at the end of the workout so not to make the waist larger.
I also agree with you about conditioning. If I would have been 5lbs lighter my waist, hips and glutes would have been smaller.
I am more focused on conditioning for my next show. Before it was something I knew the judges wanted but I just wanted to be lean and as big as possible. Now I want to maintain my size and I WANT TO BE RIDICULOUSLY SHREDDED
This time I know what I want. So it will be that much easier.
I think that would be best for you right now. I don't think you
need to worry too much about size right now , symmety and conditioning are what will give big improvements to your physique.
I think your training modifications are perfect and always keep in mind that you will look bigger the leaner you are.
need to worry too much about size right now , symmety and conditioning are what will give big improvements to your physique.
I think your training modifications are perfect and always keep in mind that you will look bigger the leaner you are.
FlexBailey
New member
BTW, Ronin..you looked good. Definitely bigger than the Ottawa show. The guy who won that division and the overall was pretty darn good so you still hung in there respectively. Your shape once again and symmetry were your strong points, you just have to harden it up a little more and you'll be a strong force.
>Definitely bigger than the Ottawa show. The guy who won that
Thanks , I thought I had improved with the extra 7 lbs of mass which I didn't expect considering I only had two good months to put on mass. I'm hopeing that 15 months of off season will give me the 20 lbs I need to be a light heavy weight. I would hate to think that I'll be competing against you but if you give me a couple more years I may compete as a heavyweight and that way we will clear each others paths ( just don't go getting any bigger now.... ;-) ) (joke).
>division and the overall was pretty darn good so you still hung >in there respectively.
I'll have to see the pics and tape before I can see with my own eyes but based on what everyone has been telling me I wasn't totally out classed which makes me happy. I know that the guy was good and it was a tough comparision but if it looked somewhat close that means alot to me.
>Your shape once again and symmetry were your strong points, >you just have to harden it up a little more and you'll be a strong >force.
Yes , I agree 100%. Right now those are my only strong points at this level. I need more mass and to improve on my conditioning a little more in order to have the "total package" . I think I had a problem hardening up because of the sodium depletion , it seems like the lack of sodium caused some water retention even though I looked harder each day. I'm not quite sure what I did wrong or what I need to do to improve on the hardness but it has to do with either the sodium levels or diuretics. In any event I have almost two years to figure out what I need to do to fix that and then I should look better.
I appreciate the comments so if you have any more then I would really like to hear them. It's too bad I didn't get a chance to talk to you at Kingston , I was looking forward to it. After the show I was so tired and bloated from eating I just went straight to the hotel room and passed out. If I had the energy I would have gone out and checked out the bars... it looked like a party town with all the women walking around .... maybe I'll come back to visit and party all weekend some time.
Thanks , I thought I had improved with the extra 7 lbs of mass which I didn't expect considering I only had two good months to put on mass. I'm hopeing that 15 months of off season will give me the 20 lbs I need to be a light heavy weight. I would hate to think that I'll be competing against you but if you give me a couple more years I may compete as a heavyweight and that way we will clear each others paths ( just don't go getting any bigger now.... ;-) ) (joke).
>division and the overall was pretty darn good so you still hung >in there respectively.
I'll have to see the pics and tape before I can see with my own eyes but based on what everyone has been telling me I wasn't totally out classed which makes me happy. I know that the guy was good and it was a tough comparision but if it looked somewhat close that means alot to me.
>Your shape once again and symmetry were your strong points, >you just have to harden it up a little more and you'll be a strong >force.
Yes , I agree 100%. Right now those are my only strong points at this level. I need more mass and to improve on my conditioning a little more in order to have the "total package" . I think I had a problem hardening up because of the sodium depletion , it seems like the lack of sodium caused some water retention even though I looked harder each day. I'm not quite sure what I did wrong or what I need to do to improve on the hardness but it has to do with either the sodium levels or diuretics. In any event I have almost two years to figure out what I need to do to fix that and then I should look better.
I appreciate the comments so if you have any more then I would really like to hear them. It's too bad I didn't get a chance to talk to you at Kingston , I was looking forward to it. After the show I was so tired and bloated from eating I just went straight to the hotel room and passed out. If I had the energy I would have gone out and checked out the bars... it looked like a party town with all the women walking around .... maybe I'll come back to visit and party all weekend some time.
FlexBailey
New member
Actually I didn't even get to the bars after as I was too tired. I went out with the ProLab reps and my girl and friends to 'Copper Penny' just up the road from the theater. After I was zonked and went home.
Yeah I didn't see you out mingling at all in the front or I would have said hi.
I'll be for sure in Ottawa it looks like now next may or june for the show.
This isn't any sleeper either, I plan on being my best ever. I'm not just going into compete but i'm going in to hopefully freak out some people again. I want this to be a strong showing and to show all people who forgot what i'm about.
I can guarentee this though..I'll be SHREDDED and rock hard. One of my strong points have always been my conditioning and I plan on atleast dupilcating what I did when I won the Eastern's in '98. My heart is there stonger than ever as I feel I have something to prove again, and that is when i'm at my best.
Yeah I didn't see you out mingling at all in the front or I would have said hi.
I'll be for sure in Ottawa it looks like now next may or june for the show.
This isn't any sleeper either, I plan on being my best ever. I'm not just going into compete but i'm going in to hopefully freak out some people again. I want this to be a strong showing and to show all people who forgot what i'm about.
I can guarentee this though..I'll be SHREDDED and rock hard. One of my strong points have always been my conditioning and I plan on atleast dupilcating what I did when I won the Eastern's in '98. My heart is there stonger than ever as I feel I have something to prove again, and that is when i'm at my best.
DREXX
New member
Well FlexBailey,
Be sure to post some diet and cycling tips on your road to the Ottawa's.
I would also love a detailed breakdown of the last 2 weeks.
I saw your pics for the eastern ontario's and you where absolutly shreded. That is the conditionning I want to be in my next show.
Being a novice competitor I need all the info I can get to improve my conditionning.
I will definitly go see that show!
Did you check your bodyfat percent before that show?
If so how lean where you on the 7site caliper method?
I want to know how lean I should be aiming for on the calipers.
Be sure to post some diet and cycling tips on your road to the Ottawa's.
I would also love a detailed breakdown of the last 2 weeks.
I saw your pics for the eastern ontario's and you where absolutly shreded. That is the conditionning I want to be in my next show.
Being a novice competitor I need all the info I can get to improve my conditionning.
I will definitly go see that show!
Did you check your bodyfat percent before that show?
If so how lean where you on the 7site caliper method?
I want to know how lean I should be aiming for on the calipers.
FlexBailey
New member
Well I'm starting my diet 14 weeks out whenever that is. I e-mailed Craig Stevenson just last night to get an approximate date for the show. I don't want it to be one of those things where you don't find out the exact day of the show until a month or so out. That's ridiculous, that happened to the guys here at the kingston show. I can't have that, If I start dieting I need to know the exact date of the show. It just makes it more complicating and stressful not being sure of the date of the show while you're dieting.
I never did get my bodyfat tested but i know it was very low.
I only did 45 minutes of cardio basically 7 days a week about a month out although I was still skipping sessions because I felt I was getting too lean and didn't want to miss my peak. And I was doing cardio as far as 4 months out but just not for much longer than 25-30 minutes a couple days a week.
I had a trainer for my last 3 shows and she was great but for this next show i'm just using her as another set of eyes. I have the last say on my diet and supplementation. She's just there to make sure what i'm doing is working, which i'm sure it will.
I'll probably be able to come in heavier at this next show, i'm probably looking at about 200-205 ripped.
I'm really looking forward to it but not of course to the expenses like 10 chicken breasts a day shit. And the juice of course, man it's a lot of money doing a show. Oh well, i'm still dying to get back up there.
I never did get my bodyfat tested but i know it was very low.
I only did 45 minutes of cardio basically 7 days a week about a month out although I was still skipping sessions because I felt I was getting too lean and didn't want to miss my peak. And I was doing cardio as far as 4 months out but just not for much longer than 25-30 minutes a couple days a week.
I had a trainer for my last 3 shows and she was great but for this next show i'm just using her as another set of eyes. I have the last say on my diet and supplementation. She's just there to make sure what i'm doing is working, which i'm sure it will.
I'll probably be able to come in heavier at this next show, i'm probably looking at about 200-205 ripped.
I'm really looking forward to it but not of course to the expenses like 10 chicken breasts a day shit. And the juice of course, man it's a lot of money doing a show. Oh well, i'm still dying to get back up there.
Well I'll be looking forward to it. I'll try and talk to you at the Ottawa when you are there and I know some of my friends will be competing in the HW division as well.
For the first time you might see me in the off season which will be a nice change. Although just for fun I might lean out a couple of months out just so I can look better for that day.
I wanted to ask you what you do for sodium and water intake in the last week? I'm curious to see how similar or different you and I do it because I would like to look harder.
What I currently do is the following:
Sun - 10 litres
Mon - 10 litres
Tues - 8 Litres
Wed - 6 Litres
Thurs - 4 Litres
Fri - 2 Litres ( sips at noon till show )
Low sodium for the last three days , carbing up using potatoes and chicken. Using water shed or taxtarone as a diuretic and loading up on Vit. C.
Any suggestions?
For the first time you might see me in the off season which will be a nice change. Although just for fun I might lean out a couple of months out just so I can look better for that day.
I wanted to ask you what you do for sodium and water intake in the last week? I'm curious to see how similar or different you and I do it because I would like to look harder.
What I currently do is the following:
Sun - 10 litres
Mon - 10 litres
Tues - 8 Litres
Wed - 6 Litres
Thurs - 4 Litres
Fri - 2 Litres ( sips at noon till show )
Low sodium for the last three days , carbing up using potatoes and chicken. Using water shed or taxtarone as a diuretic and loading up on Vit. C.
Any suggestions?
DREXX
New member
I know what you mean about contest dates.
How can an athlete peak for a show if he doesnt know the exact date?
It seems to be always like that for the kingston show.
They should set there dates and venues 1 year in advance.
I hear you on the cost... 10-15$ per day for chicken breasts alone
How can an athlete peak for a show if he doesnt know the exact date?
It seems to be always like that for the kingston show.
They should set there dates and venues 1 year in advance.
I hear you on the cost... 10-15$ per day for chicken breasts alone
FlexBailey
New member
That sounds to be around what I do except I use Aldactone as a diuretic..it's pretty strong. I too only take sips on friday. The aldactone starts wed at 1/4 a tab and the thursday at 1/2 a tab and friday a full tab aswell as saturday a full tab. The sodium is cut by 50% on wednesday and the 75% thursday(which basically means no salt on any of my chicken breasts or potatoes) and then absolutely none on friday (which means whey shakes get cut as well).
Whey is something my trainer wanted out of me a week out but I saw no reason to so I kept it in until 2 days before the show. The only thing I saw wrong with the Whey shakes was the sodium which I removed in time anyway.
Whey is something my trainer wanted out of me a week out but I saw no reason to so I kept it in until 2 days before the show. The only thing I saw wrong with the Whey shakes was the sodium which I removed in time anyway.
DREXX
New member
I used Lasix for my last show and it was shitty. I was flat and smooth. It seems like a hit or miss diuretic. From talking to other competitors most don't like Lasix.
Next time I will do the aldactone instead instead many people have been recommending this to me. It's the tried and true method I guess.
I was going to take 50mg per day for the last 5-7 days since it's a slower acting diuretic.
How many mg per tab are your tabs?
I really like your statment about the whey shakes. Before the Ottawa's everyone was kicking my ass telling me to drop out the shakes like 4 weeks out.
It's great to see that you left them in there until the last couple days. I couldn't see anything wrong with them either besides the sodium and the fact that your body doesnt have to work as hard to digest it compared to real food.
Next time I will do the aldactone instead instead many people have been recommending this to me. It's the tried and true method I guess.
I was going to take 50mg per day for the last 5-7 days since it's a slower acting diuretic.
How many mg per tab are your tabs?
I really like your statment about the whey shakes. Before the Ottawa's everyone was kicking my ass telling me to drop out the shakes like 4 weeks out.
It's great to see that you left them in there until the last couple days. I couldn't see anything wrong with them either besides the sodium and the fact that your body doesnt have to work as hard to digest it compared to real food.
