NCK MIZ's road to the show!!

Discussion in 'Training Logs' started by NCK MIZ, Jul 14, 2008.

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  1. NCK MIZ

    NCK MIZ New Member

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    I will be logging my first contest prep! I am currently 18 weeks out from my first ever show. I am really excited and have been reading everyone's log in this section for the last couple of days getting even more motivated. I love the comraderie and motivation that comes out of others' logs.

    I have some bad photos taken this evening, and will have my girlfriend snap better pictures tomorrow, all the mandatories... This is all I could get on my phone. Pretty sad to see, but cameras never lie. I have a lot of work to do, but am as motivated as ever. Calipers say 9.1% Consistently, That is wrong however, I put myself between 11-12%. My bodyweight right now is 230. I tend to hold fat in my abs and lower back.

    I am currently taking in roughly 2600 calories, 300g Protein 200g Carbs and 60g Fat with a refeed day on Saturday of 230g Protein 350g Carbs and 50g Fat.

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  2. giz

    giz Active Member

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    awesome, looking forward to following this
     
  3. NCK MIZ

    NCK MIZ New Member

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    7/12/08 Carb Refeed Day

    10:30 AM: 37g P 62g C 10g F

    1:15 PM: 28g P 51g C 13g F


    3-4 PM: Workout: 20g BCAA (Xtend)
    Arms:
    Seated DB Curls: 40x12, 45x10, 45x8, 50x6?40x4
    Standing Preacher Curls: 75x12, 95x10, 95x10, 95x10
    Freemotion Tricep Press: 60x20, 80x15, 100x12,
    Reverse Grip Smith Bench: 135x15, 185x15, 225x12, 275x5, 225x8, 135x10
    Incline DB Curls: 35x12, 35x10, 35x8, 35x8
    Machine Preacher Curls: 70x12, 70x10, 60x10, 50x10
    Rope Pushdowns: 4 sets: 15, 12, 12, 12
    Dips: BWx15, BWx15, BWx12

    Calf Raises: 140x15, 140x15, 140x12

    20 minutes cardio @ 135 BPM.

    4:30 PM: 50g P 80g C 8g F

    6:15-6:45 PM: 30 minute dog walk

    7:30 PM: 30g P 70g C 8g F

    9:30 PM: 25g P 50g C 8g F

    12:45 AM: 45g P 20g C 4g F

    totals: 230g P 350g C 55g F
     
  4. NCK MIZ

    NCK MIZ New Member

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    7/13/08 - Sunday - Cardio/Abs

    Will be doing 40 yard dashes.

    30 minutes of abs and then sprints

    Sprints Look like this:

    20 yard dashes and jog out 20 yards: 4

    40 yard dashes: 8-10, jog/walk back 40 yards.

    Trying to lower my time: Ran a 4.6 last week.
    Diet:

    10:30 AM: 50g P 45g C 12g F

    11:45-12:15 PM: 30 minute dog walk

    1:30 PM: 45g P 25g C 11g F

    2:45-3:15 PM: Abs & Cardio 10g BCAA (Xtend)

    Incline Sit-Ups: BWx15, 25x15, 30x10-BWx5, 45x6- BWx9
    Incline Reverse Crunches: 4 sets of 12
    Weighted Crunches: 60x20, 60x20, 70x15
    Reverse Grip Shrugs: 100x20, 160x15, 180x15, 210x12, 210x12 (I think my traps are a week point, so I will be working them 2x a week)

    7 Minutes of cardio, burned 100 calories.

    Then came the 40 yard dashes!! 8 full out and 4 half runs/half jogs!!
     
  5. y1997

    y1997 Made in the U.S.S.R.

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    Good luck man!

    Looking at the pictures I would say you are closer to around 14-15% imo. Nevertheless you seem to have a great build under there, just make sure make sure to do the cut slow to minimize your muscle loss.
     
  6. daneeyah

    daneeyah Guest

    :werd:

    you have a really nice build!
    glad you created a log.

    whats your ht?
     
  7. NCK MIZ

    NCK MIZ New Member

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    5'11'' 230 right now
     
  8. timberwolf

    timberwolf New Member

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    Glad to see you started a log... especially a bodybuilding competitor.
    What weight do you think you'll be competing at?
     
  9. NCK MIZ

    NCK MIZ New Member

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    Thanks man,

    I am thinking light heavies, high 190's.... My guess was going to be 196-198, not to sure though. We will see as this is my first contest prep.
     
  10. Mass

    Mass Active Member

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    looking forward to see how your back comes in as you diet down, best of luck bud
     
  11. NUDES

    NUDES New Member

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    looks like you are around 14-15% not 9% but that doesn't mean anything

    do you have gyno? bottom pic kinda makes it look like you do. get mike to AIFM that shit for you at night bro

    good luck on the show
     
  12. NCK MIZ

    NCK MIZ New Member

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    yeah I know for sure that I am not 9%. No, no gyno, picture is a little awkward and I hold fat on my chest, you can see it from my side chest pose too. It is annoying, my body has always stored fat like that.
     
  13. michael

    michael FLORIDA > *

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  14. daneeyah

    daneeyah Guest

    this should be stickied...
     
  15. PurEvl

    PurEvl going out gassed and not half assed...

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    ACtually you will most likley be a middleweight going by the pics. About 176. Unless we get alot of new tissue on you during the prep. Also watch that gyno, do you have anything for it or on anything yet?

    Theres plenty of potential underneath there. Just get a certain bodyweight out of your head, you end up were you end up looking you best.
     
  16. NCK MIZ

    NCK MIZ New Member

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    Like I said earlier, I don't think it is gyno, I just think it is fat. Isn't gyno supposed to be hard tissue? This just feels like fat, I can pull it away from the skin and everything like you can on your stomach....But if it is, like you say, can anything be taken to reverse it? It isn't something that is just coming in, my chest has looked like that since I was 12.

    Edit: I am definately and endo, so I have never been much leaner than I am now. So we will see if this fat disappears from my chest as I continue to diet, which I believe it will.
     
    Last edited: Jul 14, 2008
  17. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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    Can someone school me on something real quick?

    200g carbs still seems like a lot, wouldn't he be much better off hitting 150 or even 100?
     
  18. knucks

    knucks Active Member

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    200g isn't that much IMO..
     
  19. RICK RO$$

    RICK RO$$ Active Member

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    Looks like you've got a good base to work with, should be interesting to see what happens as showtime gets closer!
     
  20. NCK MIZ

    NCK MIZ New Member

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    I have been losing about 2 lbs a week for the past 2 weeks with my diet like this. There is no point in lower calories so early. I will up my cardio first, I would hate to be 4 weeks out and be consuming 1,200 calories. If I lower my calories this early my body adapts and then I have to continue to lower them. When my body adapts to this I will lower calories more.
     
  21. PurEvl

    PurEvl going out gassed and not half assed...

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    nope, gyno isnt always a hard gland. I wouldnt worry about it, the leaner you get the more it will go away. Come show time you wont even see that. I got the same god damn thing:sadwavey:
     
  22. PurEvl

    PurEvl going out gassed and not half assed...

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    depends on him, 200g isnt alot but it isnt a little when dieting...if i were him i would keep the 200 carbs but lose that refeed.
     
  23. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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    I didn't mean drop your overall calories, I meant lowering your carbs and replacing it with less carb-dense foods.

    But if that's working for you then keep doing what works, that's what it comes down to.

    btw good luck on your first show.

    I mean I don't know shit about contest prep, it just seemed like that was still a high level of carbs to be taking in. I get the impression that cutting carbs to a low level would be one of the first things you would do.

    I didn't even see the part about the refeed.

    I guess what I'm left wondering is, what would be the negative effects of cutting carbs that early? As long as your calorie intake stays the same and protein stays the same or goes up if need be, would you lose quality muscle or would it just cut mostly water / fat?
     
  24. NCK MIZ

    NCK MIZ New Member

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    The majority of my carbs come pre (45-50) and post workout (40-50) along with breakfast where I have a bowl of oatmeal and a 12oz glass of skim milk.
    I also don't count dietary fiber out, so a bowl of oatmeal with 29g C and 8g DF I count as 29g C. I also count milk, which adds about 30g C (1 glass in the morning and 1 glass with Casein before bed). I really don't think it's that high right now, I might consider lowering the refeed to 300g C, but I believe the upped calories once a week is good for the metabolism. I am also losing consistently (roughly 2 lbs a week) with 20 minutes of cardio PW and a 30 minute walk a day with my dog, along with 30 minutes higher intensity on my off day (Thursday) and 40 yard dashes on Sunday. I feel I should get my PW cardio up to 30-45 minutes PW before I really considering dropping cals.

    I do appreciate all the comments though as I realize everyone is hear to give constructive criticism...
     
  25. PurEvl

    PurEvl going out gassed and not half assed...

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    any dairy needs to stop...period. Except eggwhites. Also the first 4 weeks of your diet 85% is water not fat. Your going to shocked when you see just how much you really have to lose and how hard its gonna be for the first time. I been doing this a long time with some of the best people in the sport and they start 16 weeks out from 9-10% with full abs. Its not the bf that matters so much, its how much muscle you got under it.
     
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