AYung - Contest Prep for the IMPC 2006 - Page 5

AYung · 10-08-2006, 09:23 PM

Week 1:Bodyfat 18.9% 165lbs
Week 2:Bodyfat 17.5% 163lbs
Week 3:Bodyfat 16.0% 155lbs
Week 4:Bodyfat 17.5% 151lbs
Week 5:Bodyfat 16.0% 147lbs
Week 6:Bodyfat 16.0% 146lbs
Week 7:Bodyfat 14.0% 143lbs
Week 8:Bodyfat 12.5% 141lbs
Week 9:Bodyfat 11.5% 137lbs
Week 10:Bodyfat 10.5% 136lbs
Week 11:Bodyfat 10.5% 136lbs
Week 12:Bodyfat 9.7% 134.5lbs
Week 13:Bodyfat 8.5% 134lbs
Week 14:
Week 15:
Week 16:
Week 17:
Week 18:
Contest Day 11/18/06:

AYung · 10-08-2006, 09:24 PM

Note: Added a week of cutting because I realised that the Final Pictures are due on Nov 18.

ahmed3331 · 10-09-2006, 04:27 AM

Hey im on nexopia.com
how come u have me ignored? I wanted to ask you some questions, my username is persian.ak47

AYung · 10-09-2006, 08:11 PM

Diet
(Sunday 10/8/06)

Meal 1(11:03)
8 Egg Whites
1 slice Fat Free Cheese
20g Fibre 1
1tsp Glutamine
2 cups Green Tea
1 capsule CLA-80
2 softgels NOW Omega-3
1 caplet GNC Multivitamins/Minerals
1 tablet Cal-Mag
500mg Vitamin C
400IU Vitamin E
200mcg NOW Chromium Picolinate

Meal 2(2:27)
1 can Chunk Light Tuna
1.5tbsp Natural Peanut Butter
2 cups Green Tea

Meal 3(3:47)
1 can Chunk Light Tuna
100g Romaine Lettuce
2tbsp Fat Free Italian Dressing
1tbsp Natural Peanut Butter
2 cups Green Tea

Meal 4(5:59)
8 Egg Whites
1 slice Fat Free Cheese
45g Oats
2 cups Green Tea
1 capsule CLA-80
2 softgels NOW Omega-3
500mg Vitamin C

During W/O(8:03)
46g Dymatize Elite Whey
20g Dextrose
2tsp Glutamine

Meal 5(9:15)
8 Egg Whites
1 slice Fat Free Cheese
45g Oats
500mg Vitamin C
400IU Vitamin E

Meal 6(12:05)
150g Cottage Cheese
1.5tbsp Natural Peanut Butter
1tsp Glutamine
1 capsule CLA-80
2 softgels NOW Omega-3
1 caplet Multivitamins/Minerals
1 tablet Cal-Mag
500mg Vitamin C
400IU Vitamin E

Daily Total
Calories - 2059
Protein - 239.6
Fat - 50.6
Carbohydrates - 129.2

AYung · 10-09-2006, 08:12 PM

10/8/06

Sunday - Waist and Cardio

Waist
Swiss Ball Crunches
Set 1 - BW x 20
Set 2 - BW x 20
Set 3 - BW x 20
Weighted Incline Crunches
Set 1 - 25 x 15
Set 2 - 25 x 15
Set 3 - 25 x 15
Lying Leg Raise
Set 1 - BW x 20
Set 2 - BW x 20
Set 3 - BW x 20
Cable Rope Crunches
Set 1 - 60 x 15
Set 2 - 60 x 15

Workout Length: 27 minutes

Notes: Today's Waist workout was good. Abdominal contraction was much better than previous workouts. Was originally supposed to do cardio but made up an excuse that it was too dark out. Gotta do workout earlier next week to prevent this negative mentality.

AYung · 10-09-2006, 08:13 PM

Sunday 10/8/06: Posing - 15 minutes

ahmed3331 · 10-18-2006, 04:03 AM

uh dude no offence or anything, but your the smallest thing ive ever seen, you dont even have a chance of winning,

DJohnson · 10-18-2006, 04:12 AM

I think the judges will realize that he's what, 15-16 years old?

Size or not he's probably the most cut right now.

ahmed3331 · 10-21-2006, 06:52 AM

hes my age and im bigger than him, and he does it religously

DJohnson · 10-21-2006, 08:50 AM

Quote:

Originally Posted by ahmed3331

hes my age and im bigger than him, and he does it religously

Good thing you're not in the IMPC then or else you could apparantly beat all of us.

AYung · 10-22-2006, 05:58 AM

Quote:

Originally Posted by ahmed3331

Hey im on nexopia.com
how come u have me ignored? I wanted to ask you some questions, my username is persian.ak47

Quote:

Originally Posted by ahmed3331

uh dude no offence or anything, but your the smallest thing ive ever seen, you dont even have a chance of winning,

You answered your own question...

AYung · 10-24-2006, 12:59 AM

Ok, after 2.5 hours of updating my diet/training logs, here they are:

AYung · 10-24-2006, 12:59 AM

Diet
(Monday 10/9/06)
REFEED

Meal 1(9:37)
100g Romaine Lettuce
2tbsp Fat Free Italian Dressing
90g Oats
30g Cottage Cheese
1tsp Glutamine
2 cups Green Tea
1 caplet GNC Multivitamins/Minerals
1 tablet Cal-Mag
500mg Vitamin C
400IU Vitamin E
200mcg NOW Chromium Picolinate
1 capsule CLA-80
2 softgels NOW Omega-3

Meal 2(11:47)
4 Egg Whites
1 slice Fat Free Cheese
2 cups Green Tea

Meal 3(1:22)
4 Egg Whites
1 slice Fat Free Cheese
350g Romaine Lettuce
3tbsp Fat Free Italian Dressing
2 cups Green Tea

Meal 4(3:27)
580g Sweet Potatoes
45g Oats
10g Fibre 1
2 cups Green Tea
500mg Vitamin C
1 capsule CLA-80
2 softgels NOW Omega-3

During W/O(6:23)
26g Dymatize Elite Whey
95g Dextrose
2tsp Glutamine

Meal 5(8:04)
250g Sweet Potatoes
90g Oats
18g Cottage Cheese
500mg Vitamin C
400IU Vitamin E

Meal 6(11:27)
8 Egg Whites
1tsp Glutamine
1 caplet Multivitamins/Minerals
1 tablet Cal-Mag
500mg Vitamin C
400IU Vitamin E
1 capsule CLA-80
2 softgels NOW Omega-3

Daily Total
Calories - 2655
Protein - 141.5
Fat - 25.6
Carbohydrates - 452.8

AYung · 10-24-2006, 01:00 AM

10/9/06

Monday - Chest and Calves

Chest
Warm-Up
Incline Barbell Press
Set 1 - 50 x 12
Set 2 - 50 x 12

Incline Barbell Press
Set 1 - 100 x 10
Set 2 - 100 x 10
Set 3 - 100 x 9
Flat Dumbbell Press
Set 1 - 35 x 10
Set 2 - 35 x 10
Set 3 - 35 x 10
Flat Dumbbell Flyes
Set 1 - 15 x 12
Set 2 - 15 x 12
Set 3 - 15 x 12
Decline Dumbbell Press
Set 1 - 35 x 12
Set 2 - 35 x 12
Dumbbell Pullover
Set 1 - 40 x 10
Set 2 - 40 x 10

Calves
Warm-Up
Standing Machine Calf Raises
Set 1 - 52 x 12

Standing Machine Calf Raises
Set 1 - 114 x 12
Set 2 - 114 x 12
Seated Calf Raises
Set 1 - 60 x 15
Set 2 - 60 x 15
Set 3 - 60 x 15
Dumbbell Reverse Calf Raises
Set 1 - 15 x 30

Workout Length: 64 minutes

Notes: Today's Chest and Calves workout was alright. I wasn't very concentrated though. I am going to drop reverse calf raises next workout. Possibly add a different one.

AYung · 10-24-2006, 01:01 AM

Finished NOW Omega-3 Capsules.

AYung · 10-24-2006, 01:01 AM

Diet
(Tuesday 10/10/06)

Meal 1(7:04)
8 Egg Whites
1 slice Fat Free Cheese
16g Fibre 1
1tsp Glutamine
2 cups Green Tea
1 capsule CLA-80
1 caplet GNC Multivitamins/Minerals
1 tablet Cal-Mag
500mg Vitamin C
400IU Vitamin E
200mcg NOW Chromium Picolinate

Meal 2(10:54)
150g Chicken Breast
1.5tbsp Natural Peanut Butter
1 cup Green Tea

Meal 3(1:51)
150g Chicken Breast
1.5tbsp Natural Peanut Butter
1 cup Green Tea

Meal 4(4:10)
1 can Chunk Light Tuna
135g Sweet Potatoes
10g Fibre 1
2 cups Green Tea
1 capsule CLA-80
500mg Vitamin C

During W/O(7:07)
46g Dymatize Elite Whey
22g Dextrose
2tsp Glutamine

Meal 5(8:46)
8 Egg Whites
65g Chicken Breast
40g Oats
100g Romaine Lettuce
1tbsp Fat Free Italian Dressing
500mg Vitamin C
400IU Vitamin E

Meal 6(10:40)
125g Cottage Cheese
1.5tbsp Natural Peanut Butter
1tsp Glutamine
1 capsule CLA-80
1 caplet Multivitamins/Minerals
1 tablet Cal-Mag
500mg Vitamin C
400IU Vitamin E

Daily Total
Calories - 1973
Protein - 231.7
Fat - 49.6
Carbohydrates - 124.6

AYung · 10-24-2006, 01:02 AM

10/10/06

Tuesday - Back and Traps

Back
Warm-Up
Lat Pull-downs
Set 1 - 34 x 12
Set 2 - 34 x 12

Lat Pull-downs
Set 1 - 77 x 12
Set 2 - 77 x 12
Set 3 - 77 x 12
V-Bar Rows
Set 1 - 75 x 8
Set 2 - 75 x 8
Set 3 - 75 x 8
Seated Cable Rows
Set 1 - 87 x 12
Set 2 - 87 x 12
One-Arm Dumbbell Rows
Set 1 - 40 x 12
Set 2 - 40 x 12
Weighted Hyperextensions
Set 1 - 5 x 15
Set 2 - 5 x 15
Set 3 - 5 x 15

Traps
Warm-Up
Barbell Shrugs
Set 1 - 65 x 12

Barbell Shrugs
Set 1 - 130 x 12
Set 2 - 130 x 12
Machine Shrugs
Set 1 - 136 x 12
Set 2 - 136 x 12
Barbell Upright Rows
Set 1 - 40 x 15
Set 2 - 40 x 15

Workout Length: 58 minutes

Notes: Todays Back and Traps workout was terrible. Came in with a bad mood, left with one aswell. I wasn't feeling energized and the workout basically suffered from start to finish. I believe that the low energy and negative attitude is due to only getting 4.5 hours of sleep. Need to fix the problem immediately.

10-08-2006, 09:23 PM	#121
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,282 Recipes: 0 Rep Power: 41	Week 1:Bodyfat 18.9% 165lbs Week 2:Bodyfat 17.5% 163lbs Week 3:Bodyfat 16.0% 155lbs Week 4:Bodyfat 17.5% 151lbs Week 5:Bodyfat 16.0% 147lbs Week 6:Bodyfat 16.0% 146lbs Week 7:Bodyfat 14.0% 143lbs Week 8:Bodyfat 12.5% 141lbs Week 9:Bodyfat 11.5% 137lbs Week 10:Bodyfat 10.5% 136lbs Week 11:Bodyfat 10.5% 136lbs Week 12:Bodyfat 9.7% 134.5lbs Week 13:Bodyfat 8.5% 134lbs Week 14: Week 15: Week 16: Week 17: Week 18: Contest Day 11/18/06: __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

10-08-2006, 09:24 PM	#122
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,282 Recipes: 0 Rep Power: 41	Note: Added a week of cutting because I realised that the Final Pictures are due on Nov 18. __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

10-09-2006, 08:11 PM	#124
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,282 Recipes: 0 Rep Power: 41	Diet (Sunday 10/8/06) Meal 1(11:03) 8 Egg Whites 1 slice Fat Free Cheese 20g Fibre 1 1tsp Glutamine 2 cups Green Tea 1 capsule CLA-80 2 softgels NOW Omega-3 1 caplet GNC Multivitamins/Minerals 1 tablet Cal-Mag 500mg Vitamin C 400IU Vitamin E 200mcg NOW Chromium Picolinate Meal 2(2:27) 1 can Chunk Light Tuna 1.5tbsp Natural Peanut Butter 2 cups Green Tea Meal 3(3:47) 1 can Chunk Light Tuna 100g Romaine Lettuce 2tbsp Fat Free Italian Dressing 1tbsp Natural Peanut Butter 2 cups Green Tea Meal 4(5:59) 8 Egg Whites 1 slice Fat Free Cheese 45g Oats 2 cups Green Tea 1 capsule CLA-80 2 softgels NOW Omega-3 500mg Vitamin C During W/O(8:03) 46g Dymatize Elite Whey 20g Dextrose 2tsp Glutamine Meal 5(9:15) 8 Egg Whites 1 slice Fat Free Cheese 45g Oats 500mg Vitamin C 400IU Vitamin E Meal 6(12:05) 150g Cottage Cheese 1.5tbsp Natural Peanut Butter 1tsp Glutamine 1 capsule CLA-80 2 softgels NOW Omega-3 1 caplet Multivitamins/Minerals 1 tablet Cal-Mag 500mg Vitamin C 400IU Vitamin E Daily Total Calories - 2059 Protein - 239.6 Fat - 50.6 Carbohydrates - 129.2 __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

10-09-2006, 08:13 PM	#126
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,282 Recipes: 0 Rep Power: 41	Sunday 10/8/06: Posing - 15 minutes __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

10-18-2006, 04:12 AM	#128
DJohnson IMPC Contestant Join Date: Sep 2005 Location: Alberta, Canada Posts: 1,014 Recipes: 0 Rep Power: 45	I think the judges will realize that he's what, 15-16 years old? Size or not he's probably the most cut right now. __________________ Age: 21 Height: 5'10.5" Mar, 2001: 135lbs @ ~14% Nov, 2004: 245lbs @ ~40% Feb, 2006: 188lbs @ 20.1% - Hydrostatic Tested Dec, 2006: 168lbs @ 5.5% - 7 Point Caliper Tested BULKING FOR A LONG TIME NOW Long Term Goal: Over 200lbs @ 8%

10-09-2006, 04:27 AM	#123
ahmed3331 New Member Join Date: Oct 2006 Posts: 3 Recipes: 0 Rep Power: 0	Hey im on nexopia.com how come u have me ignored? I wanted to ask you some questions, my username is persian.ak47

10-18-2006, 04:03 AM	#127
ahmed3331 New Member Join Date: Oct 2006 Posts: 3 Recipes: 0 Rep Power: 0	uh dude no offence or anything, but your the smallest thing ive ever seen, you dont even have a chance of winning,

10-21-2006, 06:52 AM	#129
ahmed3331 New Member Join Date: Oct 2006 Posts: 3 Recipes: 0 Rep Power: 0	hes my age and im bigger than him, and he does it religously

10-24-2006, 12:59 AM	#132
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,282 Recipes: 0 Rep Power: 41	Ok, after 2.5 hours of updating my diet/training logs, here they are: __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

10-24-2006, 12:59 AM	#133
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,282 Recipes: 0 Rep Power: 41	Diet (Monday 10/9/06) REFEED Meal 1(9:37) 100g Romaine Lettuce 2tbsp Fat Free Italian Dressing 90g Oats 30g Cottage Cheese 1tsp Glutamine 2 cups Green Tea 1 caplet GNC Multivitamins/Minerals 1 tablet Cal-Mag 500mg Vitamin C 400IU Vitamin E 200mcg NOW Chromium Picolinate 1 capsule CLA-80 2 softgels NOW Omega-3 Meal 2(11:47) 4 Egg Whites 1 slice Fat Free Cheese 2 cups Green Tea Meal 3(1:22) 4 Egg Whites 1 slice Fat Free Cheese 350g Romaine Lettuce 3tbsp Fat Free Italian Dressing 2 cups Green Tea Meal 4(3:27) 580g Sweet Potatoes 45g Oats 10g Fibre 1 2 cups Green Tea 500mg Vitamin C 1 capsule CLA-80 2 softgels NOW Omega-3 During W/O(6:23) 26g Dymatize Elite Whey 95g Dextrose 2tsp Glutamine Meal 5(8:04) 250g Sweet Potatoes 90g Oats 18g Cottage Cheese 500mg Vitamin C 400IU Vitamin E Meal 6(11:27) 8 Egg Whites 1tsp Glutamine 1 caplet Multivitamins/Minerals 1 tablet Cal-Mag 500mg Vitamin C 400IU Vitamin E 1 capsule CLA-80 2 softgels NOW Omega-3 Daily Total Calories - 2655 Protein - 141.5 Fat - 25.6 Carbohydrates - 452.8 __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

10-24-2006, 01:00 AM	#134
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,282 Recipes: 0 Rep Power: 41	10/9/06 Monday - Chest and Calves Chest Warm-Up Incline Barbell Press Set 1 - 50 x 12 Set 2 - 50 x 12 Incline Barbell Press Set 1 - 100 x 10 Set 2 - 100 x 10 Set 3 - 100 x 9 Flat Dumbbell Press Set 1 - 35 x 10 Set 2 - 35 x 10 Set 3 - 35 x 10 Flat Dumbbell Flyes Set 1 - 15 x 12 Set 2 - 15 x 12 Set 3 - 15 x 12 Decline Dumbbell Press Set 1 - 35 x 12 Set 2 - 35 x 12 Dumbbell Pullover Set 1 - 40 x 10 Set 2 - 40 x 10 Calves Warm-Up Standing Machine Calf Raises Set 1 - 52 x 12 Standing Machine Calf Raises Set 1 - 114 x 12 Set 2 - 114 x 12 Seated Calf Raises Set 1 - 60 x 15 Set 2 - 60 x 15 Set 3 - 60 x 15 Dumbbell Reverse Calf Raises Set 1 - 15 x 30 Workout Length: 64 minutes Notes: Today's Chest and Calves workout was alright. I wasn't very concentrated though. I am going to drop reverse calf raises next workout. Possibly add a different one. __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

10-24-2006, 01:01 AM	#135
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,282 Recipes: 0 Rep Power: 41	Finished NOW Omega-3 Capsules. __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

10-24-2006, 01:01 AM	#136
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,282 Recipes: 0 Rep Power: 41	Diet (Tuesday 10/10/06) Meal 1(7:04) 8 Egg Whites 1 slice Fat Free Cheese 16g Fibre 1 1tsp Glutamine 2 cups Green Tea 1 capsule CLA-80 1 caplet GNC Multivitamins/Minerals 1 tablet Cal-Mag 500mg Vitamin C 400IU Vitamin E 200mcg NOW Chromium Picolinate Meal 2(10:54) 150g Chicken Breast 1.5tbsp Natural Peanut Butter 1 cup Green Tea Meal 3(1:51) 150g Chicken Breast 1.5tbsp Natural Peanut Butter 1 cup Green Tea Meal 4(4:10) 1 can Chunk Light Tuna 135g Sweet Potatoes 10g Fibre 1 2 cups Green Tea 1 capsule CLA-80 500mg Vitamin C During W/O(7:07) 46g Dymatize Elite Whey 22g Dextrose 2tsp Glutamine Meal 5(8:46) 8 Egg Whites 65g Chicken Breast 40g Oats 100g Romaine Lettuce 1tbsp Fat Free Italian Dressing 500mg Vitamin C 400IU Vitamin E Meal 6(10:40) 125g Cottage Cheese 1.5tbsp Natural Peanut Butter 1tsp Glutamine 1 capsule CLA-80 1 caplet Multivitamins/Minerals 1 tablet Cal-Mag 500mg Vitamin C 400IU Vitamin E Daily Total Calories - 1973 Protein - 231.7 Fat - 49.6 Carbohydrates - 124.6 __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.