AYung - Contest Prep for the IMPC 2006

AYung · 08-28-2006, 05:34 AM

I am a bit late starting this log up. I started cutting on July 17, 2006, 17 weeks out from the IMPC 2006 finals. And I am currently on Week 7 of the contest prep.

I am following Layne Norton's contest prep program.

Prior to the start of my contest prep, I kept doubting myself, thinking that I would never be able to go on a contest prep diet and never cheat during it. Well so far I have proven myself wrong, as this is the longest that I have not cheated in well over 2 years. Don't worry i've gone this far already, i've got nothing to lose now, aside from the fat and possibly some muscle.

But I promise to myself that I will not give up and will do my best to come in shredded come contest day.

Measurements are taken every month, on the same day as I submit my monthly IMPC pictures.

Measurements - Week 1(July 17, 2006)
Arms: Right - 13.5", Left - 13.5"
Forearms: Right - 11.625", Left - 11.625"
Chest: 40.5"
Waist: 33.25"
Thighs: Right - 23", Left - 23"
Calves: Right - 14.375", Left 14.375"
Weight: 165lbs

Measurements - Week 5(August 14, 2006)
Arms: Right - 12.875", Left - 12.875"
Forearms: Right - 11.125", Left - 11.125"
Chest: 38.875"
Waist: 30.5"
Thighs: Right - 21.625", Left - 21.625"
Calves: Right - 13.625", Left 13.625"
Weight: 147lbs

AYung · 08-28-2006, 05:35 AM

I will post an update of this each and every week until contest day.
My bodyfat % is tested with body fat calipers, accurate enough for me.

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:
Week 8:
Week 9:
Week 10:
Week 11:
Week 12:
Week 13:
Week 14:
Week 15:
Week 16:
Week 17:
Contest Day 11/11/06:

AYung · 08-28-2006, 05:36 AM

I will update my journal with my daily diet log and training log every day if I can find time.

AYung · 08-28-2006, 06:11 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:
Week 9:
Week 10:
Week 11:
Week 12:
Week 13:
Week 14:
Week 15:
Week 16:
Week 17:
Contest Day 11/11/06:

**madman911** · 08-28-2006, 06:40 PM

WE HAVE AN EMERGENCY HERE... you're losing weight way too fast. More than 3 lbs a week!!! That is a guarantee that you are going to burn a significant amount of muscle. The most aggressive rate of weight loss I'd ever recommend is 2 lbs/week. The best rate is to lose 1-1.5 lbs/week. As further evidence you are burning your muscles away, your measurements have plummeted, you're arms have lost more than 0.5" in 7 weeks!!! Your bodyfat dropped from 18.9% to 16%, which means you're LBM went from 134 lbs to 121 lbs... that's 13 lbs of muscle gone!!!

Sorry to rain on your parade, but this is no good at all. You need to totally rework your plan. Please post your diet and training ASAP so you can get some advice. I don't want to see you ruin your metabolism by cutting incorrectly. Basically, the way you are going now, you will not be shredded for the IMPC... you'll have the metabolism of a snail and find it harder and harder to lose any fat.

AYung · 08-28-2006, 06:44 PM

I was surprised at first too when I lost the huge amounts of weight, but honestly, I think it had to do with the Nutrabolics Superfats which I incorportated into my diet in week 2, i must of responded well, a little TOO well.

But the lost measurements were not all muscle, I carried fat in all those places and do notice fat loss in those areas aswell. But yeah 22lbs in 7 weeks is a bit shocking.

I'll be sure to post today's diet up when I am done it so you can see.

**madman911** · 08-28-2006, 06:57 PM

Quote:

Originally Posted by AYung

I was surprised at first too when I lost the huge amounts of weight, but honestly, I think it had to do with the Nutrabolics Superfats which I incorportated into my diet in week 2, i must of responded well, a little TOO well.

But the lost measurements were not all muscle, I carried fat in all those places and do notice fat loss in those areas aswell. But yeah 22lbs in 7 weeks is a bit shocking.

I'll be sure to post today's diet up when I am done it so you can see.

Bro, trust me... it doesn't matter what supps you're taking, that is too much weight too fast.

To give you some perspective, I was 24% bodyfat when I started cutting, I'm now at 11%; I've lost 32 lbs over 23 weeks and my arms have only lost 0.5", which I know is mostly fat because my arms are now way more defined and vascular; they actually look bigger. At 24% bodyfat at 190 lbs, I had 144 lbs of LBM, now at 11% and at 158, I have 141 lbs LBM... I've only lost 3 lbs of muscle. Those are the numbers that tell you how efficiently you're cutting.

The measurements and scale don't lie... if you've only gone down 3% in bodyfat, lost 0.5" on arms, almost 2" on chest and 2" on your legs, with 22 lbs lost, the majority of the tissue loss was muscle.

AYung · 08-28-2006, 07:03 PM

Damn that sucks to hear now. I honestly don't feel I look too smaller but 22lbs in 7 weeks is too much. I could say that my muscle glycogen was depleted when I took those measurements which brought some size down but that wouldn't really mean much.

I'll post my diet up later and hopefully you can correct any mistakes.

**madman911** · 08-28-2006, 07:28 PM

I'll be happy to help you out, hopefully others will provide some advice too. Don't get too discouraged, we can fix this and get you back on the horse. I would really suggest you eat above maintenance, 250-500 cals, for between 2-4 weeks to rev your metabolism back up; basically, a very conservative mini-bulk. Lift intensely, don't do any cardio, and you will put back on a few pounds of the muscle you've lost... muscle memory is a wonderful thing.

As much as I hate to say it, the IMPC is important and I know you wanted to come in shredded, but it is far more important to your bodybuilding future that you get your body back on track, even if it means missing contest condition for the IMPC.... and, no, I am not trying to sabotage your chances because you're a fellow competitor... lol, I really just don't want to see you do more harm than good to your body.

The mirror can lie to us... it is a very valuable tool, but it needs to be used in conjuction with objective data from the scale, calipers, and tape measure. Self-perception is highly fallible and will let you get too fat when bulking, lose muscle while cutting, and miss contest conditioning by weeks. Whenever in doubt, bounce some stats and pics off the forum members here to get an honest assessment of where you're at. Also, you should always compare pics with 'before' pics (same lighting, same poses) to analyze the changes in your body, simply judging the changes you think you see in the mirror is not a good approach.

DJohnson · 08-28-2006, 08:49 PM

You still doing the same workout program? How have your lifts been affected?

Although you probably haven't lost 13lbs of muscle, you probably have lost some. That is extremely fast weight loss for someone with as low of a body fat % as you.

How many calories you taking in a per day?

AYung · 08-28-2006, 09:49 PM

Well the lower my bf % gets the more I do refeeds. Right now I am refeeding once every 6-10 days.

Sad thing is, I haven't really done any cardio in the whole 7 weeks. I did like maybe, 5 sessions? The seem to lose all my weight from just the diet a lone.

Workout program I am following is basically 8-10 or 10-12 reps on most lifts. Not Max-OT or HST. I do notice I am weaker than before, but that is probably due to me not eating as much carbs(obviously) and me losing some muscle mass.

Currently i'll be taking 1800 or around there, but you can see my diet when I post it up tonight.

AYung · 08-29-2006, 05:22 AM

8/28/06

Monday - Chest

Chest
Warm-Up
Incline Dumbbell Press
Set 1 - 15 x 15
Set 2 - 15 x 15

Incline Dumbbell Press
Set 1 - 35 x 10
Set 2 - 35 x 10
Set 3 - 35 x 10
Flat Dumbbell Press
Set 1 - 35 x 10
Set 2 - 35 x 10
Set 3 - 35 x 10
Incline Dumbbell Flyes
Set 1 - 15 x 12
Set 2 - 15 x 12
Set 3 - 15 x 12
Decline Dumbbell Press
Set 1 - 25 x 12
Set 2 - 25 x 12
Dumbbell Pullover
Set 1 - 25 x 12
Set 2 - 25 x 12

Workout Length: 35 minutes

Notes: Workout was alright. Will increase weight on pullovers next workout.

AYung · 08-29-2006, 05:34 AM

Diet
(Monday 8/28/06)

Meal 1(10:35)
38g Syntrax Matrix 5.0
100g Safeway Mixed Vegetables
2.5mL Dymatize Liquid Amp'd
1 caplet GNC Multivitamins/Minerals
200mcg NOW Chromium Picolinate
500mg Calcium w/ 125IU Vitamin D
500mg Vitamin C
400IU Vitamin E

Meal 2(1:00)
42g Syntrax Matrix 5.0
1tbsp Udo's 3-6-9 Oil

Meal 3(4:30)
135g Chicken Breast
1tbsp Udo's 3-6-9 Oil

Meal 4(7:15)
92g Chunk Light Tuna
285g Safeway Mixed Vegetables
2.5mL Dymatize Liquid Amp'd
2 caplets Dymatize BCAA 2200
500mg Calcium w/ 125IU Vitamin D
500mg Vitamin C

Post Workout(9:39)
44g ON's Classic Whey
18g Dextrose
10g Glutamine
2 caplets Dymatize BCAA 2200
500mg Vitamin C
400IU Vitamin E

Meal 5(10:15)
204g Safeway Mixed Vegetables
8 egg whites

Meal 6(11:50)
188g Cottage Cheese
1tbsp Udo's 3-6-9 Oil
5g Glutamine
1 caplet GNC Multivitamins/Minerals
500mg Calcium w/ 125IU Vitamin D
500mg Vitamin C
400IU Vitamin E

Daily Total
Calories - 1857
Protein - 223.8
Fat - 51.2
Carbohydrates - 122.7

Percent Breakdown
Protein - 48%
Fat - 25%
Carbohydrates - 27%

AYung · 08-29-2006, 05:35 AM

Aside from going to bed earlier and waking up earlier, what do I need to improve on?

DJohnson · 08-29-2006, 03:23 PM

Looks good, you just gotta raise calories until your lifts at least maintain or slowly gain. Lifts down with fast weight loss is scar.

I'll be starting my last cut on September 5th here at 2500kcal with 30 minutes of cardio 5x a week. I'm pretty endo so if you're ecto you might have to go proportionally higher wherever that would be. Try lose no more than 2lbs a week.

08-28-2006, 05:34 AM	#1
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,280 Recipes: 0 Rep Power: 41	AYung - Contest Prep for the IMPC 2006 I am a bit late starting this log up. I started cutting on July 17, 2006, 17 weeks out from the IMPC 2006 finals. And I am currently on Week 7 of the contest prep. I am following Layne Norton's contest prep program. Prior to the start of my contest prep, I kept doubting myself, thinking that I would never be able to go on a contest prep diet and never cheat during it. Well so far I have proven myself wrong, as this is the longest that I have not cheated in well over 2 years. Don't worry i've gone this far already, i've got nothing to lose now, aside from the fat and possibly some muscle. But I promise to myself that I will not give up and will do my best to come in shredded come contest day. Measurements are taken every month, on the same day as I submit my monthly IMPC pictures. Measurements - Week 1(July 17, 2006) Arms: Right - 13.5", Left - 13.5" Forearms: Right - 11.625", Left - 11.625" Chest: 40.5" Waist: 33.25" Thighs: Right - 23", Left - 23" Calves: Right - 14.375", Left 14.375" Weight: 165lbs Measurements - Week 5(August 14, 2006) Arms: Right - 12.875", Left - 12.875" Forearms: Right - 11.125", Left - 11.125" Chest: 38.875" Waist: 30.5" Thighs: Right - 21.625", Left - 21.625" Calves: Right - 13.625", Left 13.625" Weight: 147lbs __________________ 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.

08-28-2006, 05:35 AM	#2
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,280 Recipes: 0 Rep Power: 41	I will post an update of this each and every week until contest day. My bodyfat % is tested with body fat calipers, accurate enough for me. 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: Week 8: Week 9: Week 10: Week 11: Week 12: Week 13: Week 14: Week 15: Week 16: Week 17: Contest Day 11/11/06: __________________ 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.

08-28-2006, 05:36 AM	#3
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,280 Recipes: 0 Rep Power: 41	I will update my journal with my daily diet log and training log every day if I can find time. __________________ 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.

08-28-2006, 06:11 PM	#4
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,280 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: Week 9: Week 10: Week 11: Week 12: Week 13: Week 14: Week 15: Week 16: Week 17: Contest Day 11/11/06: __________________ 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. Last edited by AYung : 08-28-2006 at 06:44 PM.

08-28-2006, 06:40 PM	#5
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,526 Recipes: 0 Rep Power: 60	WE HAVE AN EMERGENCY HERE... you're losing weight way too fast. More than 3 lbs a week!!! That is a guarantee that you are going to burn a significant amount of muscle. The most aggressive rate of weight loss I'd ever recommend is 2 lbs/week. The best rate is to lose 1-1.5 lbs/week. As further evidence you are burning your muscles away, your measurements have plummeted, you're arms have lost more than 0.5" in 7 weeks!!! Your bodyfat dropped from 18.9% to 16%, which means you're LBM went from 134 lbs to 121 lbs... that's 13 lbs of muscle gone!!! Sorry to rain on your parade, but this is no good at all. You need to totally rework your plan. Please post your diet and training ASAP so you can get some advice. I don't want to see you ruin your metabolism by cutting incorrectly. Basically, the way you are going now, you will not be shredded for the IMPC... you'll have the metabolism of a snail and find it harder and harder to lose any fat. __________________ Millennium Sport Technologies Sponsored Athlete http://www.millenniumsport.net IMPC 2006 Novice Division Champ IMPC 2007 Open Division Champ Never underestimate the power of the bandana.

08-28-2006, 06:44 PM	#6
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,280 Recipes: 0 Rep Power: 41	I was surprised at first too when I lost the huge amounts of weight, but honestly, I think it had to do with the Nutrabolics Superfats which I incorportated into my diet in week 2, i must of responded well, a little TOO well. But the lost measurements were not all muscle, I carried fat in all those places and do notice fat loss in those areas aswell. But yeah 22lbs in 7 weeks is a bit shocking. I'll be sure to post today's diet up when I am done it so you can see. __________________ 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.

08-28-2006, 07:03 PM	#8
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,280 Recipes: 0 Rep Power: 41	Damn that sucks to hear now. I honestly don't feel I look too smaller but 22lbs in 7 weeks is too much. I could say that my muscle glycogen was depleted when I took those measurements which brought some size down but that wouldn't really mean much. I'll post my diet up later and hopefully you can correct any mistakes. __________________ 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.

08-28-2006, 07:28 PM	#9
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,526 Recipes: 0 Rep Power: 60	I'll be happy to help you out, hopefully others will provide some advice too. Don't get too discouraged, we can fix this and get you back on the horse. I would really suggest you eat above maintenance, 250-500 cals, for between 2-4 weeks to rev your metabolism back up; basically, a very conservative mini-bulk. Lift intensely, don't do any cardio, and you will put back on a few pounds of the muscle you've lost... muscle memory is a wonderful thing. As much as I hate to say it, the IMPC is important and I know you wanted to come in shredded, but it is far more important to your bodybuilding future that you get your body back on track, even if it means missing contest condition for the IMPC.... and, no, I am not trying to sabotage your chances because you're a fellow competitor... lol, I really just don't want to see you do more harm than good to your body. The mirror can lie to us... it is a very valuable tool, but it needs to be used in conjuction with objective data from the scale, calipers, and tape measure. Self-perception is highly fallible and will let you get too fat when bulking, lose muscle while cutting, and miss contest conditioning by weeks. Whenever in doubt, bounce some stats and pics off the forum members here to get an honest assessment of where you're at. Also, you should always compare pics with 'before' pics (same lighting, same poses) to analyze the changes in your body, simply judging the changes you think you see in the mirror is not a good approach. __________________ Millennium Sport Technologies Sponsored Athlete http://www.millenniumsport.net IMPC 2006 Novice Division Champ IMPC 2007 Open Division Champ Never underestimate the power of the bandana.

08-28-2006, 08:49 PM	#10
DJohnson IMPC Contestant Join Date: Sep 2005 Location: Alberta, Canada Posts: 990 Recipes: 0 Rep Power: 44	You still doing the same workout program? How have your lifts been affected? Although you probably haven't lost 13lbs of muscle, you probably have lost some. That is extremely fast weight loss for someone with as low of a body fat % as you. How many calories you taking in a per day? __________________ 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%

08-28-2006, 09:49 PM	#11
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,280 Recipes: 0 Rep Power: 41	Well the lower my bf % gets the more I do refeeds. Right now I am refeeding once every 6-10 days. Sad thing is, I haven't really done any cardio in the whole 7 weeks. I did like maybe, 5 sessions? The seem to lose all my weight from just the diet a lone. Workout program I am following is basically 8-10 or 10-12 reps on most lifts. Not Max-OT or HST. I do notice I am weaker than before, but that is probably due to me not eating as much carbs(obviously) and me losing some muscle mass. Currently i'll be taking 1800 or around there, but you can see my diet when I post it up tonight. __________________ 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.

08-29-2006, 05:22 AM	#12
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,280 Recipes: 0 Rep Power: 41	8/28/06 Monday - Chest Chest Warm-Up Incline Dumbbell Press Set 1 - 15 x 15 Set 2 - 15 x 15 Incline Dumbbell Press Set 1 - 35 x 10 Set 2 - 35 x 10 Set 3 - 35 x 10 Flat Dumbbell Press Set 1 - 35 x 10 Set 2 - 35 x 10 Set 3 - 35 x 10 Incline Dumbbell Flyes Set 1 - 15 x 12 Set 2 - 15 x 12 Set 3 - 15 x 12 Decline Dumbbell Press Set 1 - 25 x 12 Set 2 - 25 x 12 Dumbbell Pullover Set 1 - 25 x 12 Set 2 - 25 x 12 Workout Length: 35 minutes Notes: Workout was alright. Will increase weight on pullovers next workout. __________________ 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.

08-29-2006, 05:34 AM	#13
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,280 Recipes: 0 Rep Power: 41	Diet (Monday 8/28/06) Meal 1(10:35) 38g Syntrax Matrix 5.0 100g Safeway Mixed Vegetables 2.5mL Dymatize Liquid Amp'd 1 caplet GNC Multivitamins/Minerals 200mcg NOW Chromium Picolinate 500mg Calcium w/ 125IU Vitamin D 500mg Vitamin C 400IU Vitamin E Meal 2(1:00) 42g Syntrax Matrix 5.0 1tbsp Udo's 3-6-9 Oil Meal 3(4:30) 135g Chicken Breast 1tbsp Udo's 3-6-9 Oil Meal 4(7:15) 92g Chunk Light Tuna 285g Safeway Mixed Vegetables 2.5mL Dymatize Liquid Amp'd 2 caplets Dymatize BCAA 2200 500mg Calcium w/ 125IU Vitamin D 500mg Vitamin C Post Workout(9:39) 44g ON's Classic Whey 18g Dextrose 10g Glutamine 2 caplets Dymatize BCAA 2200 500mg Vitamin C 400IU Vitamin E Meal 5(10:15) 204g Safeway Mixed Vegetables 8 egg whites Meal 6(11:50) 188g Cottage Cheese 1tbsp Udo's 3-6-9 Oil 5g Glutamine 1 caplet GNC Multivitamins/Minerals 500mg Calcium w/ 125IU Vitamin D 500mg Vitamin C 400IU Vitamin E Daily Total Calories - 1857 Protein - 223.8 Fat - 51.2 Carbohydrates - 122.7 Percent Breakdown Protein - 48% Fat - 25% Carbohydrates - 27% __________________ 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.

08-29-2006, 05:35 AM	#14
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,280 Recipes: 0 Rep Power: 41	Aside from going to bed earlier and waking up earlier, what do I need to improve on? __________________ 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.

08-29-2006, 03:23 PM	#15
DJohnson IMPC Contestant Join Date: Sep 2005 Location: Alberta, Canada Posts: 990 Recipes: 0 Rep Power: 44	Looks good, you just gotta raise calories until your lifts at least maintain or slowly gain. Lifts down with fast weight loss is scar. I'll be starting my last cut on September 5th here at 2500kcal with 30 minutes of cardio 5x a week. I'm pretty endo so if you're ecto you might have to go proportionally higher wherever that would be. Try lose no more than 2lbs a week. __________________ 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%

08-29-2006, 05:14 PM	#16
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,526 Recipes: 0 Rep Power: 60