Bodybuilding Contests
Currently training towards
NABBA South West Show 2013 - Sunday 5th May 2013 UKBFF London & S. E. Championships 2013 - 12th May 2013
NABBA South West Show 2013 - Sunday 5th May 2013 UKBFF London & S. E. Championships 2013 - 12th May 2013
Contest PRep - Will be updated every few weeks
My bulk has now finished.
I understand that it is nearly Christmas so not the best time to start but I will be eating with family on Christmas.
During my 12 week bulk I have gained 10.5lbs just under 0.9lbs a week weighing now 69.4kg (153lbs)
This is a first controlled bulk which I personally think has gone well starting at 2000calories finishing at 3100 calories with about 6 meals that I have eaten out in restaurants.
I have enjoyed learning how much you need to slowly increase calories depending on bodyweight, whereas before it is the normal to eat so much over maintenance. I feel as though this has helped me not pile on too much fat, just enough to keep me warm over winter :D
Over my bulk I have rode an average of 25 to 30 miles a week, this has been nice that it is my only cardio but could be a little problematic as my body is getting or is used to this. It is something I am going to have to maintain over my prep. Even though it is fine now I think in the last few weeks it will be hard.
During the 12 weeks I hit PR of
Deadlift – 170kg
Bench – 113kg (before accident it was 117.5 but well on my way to killing that)
Squat – 115kg – 5 reps
My prep starts Saturday 15th December
2 weeks before we was originally going to start but am pleased to start earlier
My shows
NABBA - West Area Show 2013 Exeter – Under 21 - 5th May – 20 weeks – 141 days
UKBFF – London & S.E. Championships – Under23 - 12th May – 21 weeks – 148 days
Cardio will be starting out with
Cycling 25-30 miles per week
1 HIIT session
Diet – 2900
P – 230 / C – 340 / F – 85
Starting Supplements
Optimum Nutrition - Micronized Creatine Monohydrate
My Protein – Whey Protein Powder
My Protein – Omega 3
I hope to complete this prep coming in the best that I can and completing at least one competition, hopefully more. I am going at my prep with none of my family knowing, support from you guys and the girlfriend is all I have at the moment.
During my prep I hope to learn a lot about Bodybuilding, myself and how I can change my body to look the best it can be, and to be in the best shape so far!
I hope to learn how to pose properly and overcome the problem of tensing my left bicep, it is somehow a lot harder than my right and is soft when I tense
After prep I really want to kill deadlifts and squats making my legs bigger and overall strength.
I understand that it is nearly Christmas so not the best time to start but I will be eating with family on Christmas.
During my 12 week bulk I have gained 10.5lbs just under 0.9lbs a week weighing now 69.4kg (153lbs)
This is a first controlled bulk which I personally think has gone well starting at 2000calories finishing at 3100 calories with about 6 meals that I have eaten out in restaurants.
I have enjoyed learning how much you need to slowly increase calories depending on bodyweight, whereas before it is the normal to eat so much over maintenance. I feel as though this has helped me not pile on too much fat, just enough to keep me warm over winter :D
Over my bulk I have rode an average of 25 to 30 miles a week, this has been nice that it is my only cardio but could be a little problematic as my body is getting or is used to this. It is something I am going to have to maintain over my prep. Even though it is fine now I think in the last few weeks it will be hard.
During the 12 weeks I hit PR of
Deadlift – 170kg
Bench – 113kg (before accident it was 117.5 but well on my way to killing that)
Squat – 115kg – 5 reps
My prep starts Saturday 15th December
2 weeks before we was originally going to start but am pleased to start earlier
My shows
NABBA - West Area Show 2013 Exeter – Under 21 - 5th May – 20 weeks – 141 days
UKBFF – London & S.E. Championships – Under23 - 12th May – 21 weeks – 148 days
Cardio will be starting out with
Cycling 25-30 miles per week
1 HIIT session
Diet – 2900
P – 230 / C – 340 / F – 85
Starting Supplements
Optimum Nutrition - Micronized Creatine Monohydrate
My Protein – Whey Protein Powder
My Protein – Omega 3
I hope to complete this prep coming in the best that I can and completing at least one competition, hopefully more. I am going at my prep with none of my family knowing, support from you guys and the girlfriend is all I have at the moment.
During my prep I hope to learn a lot about Bodybuilding, myself and how I can change my body to look the best it can be, and to be in the best shape so far!
I hope to learn how to pose properly and overcome the problem of tensing my left bicep, it is somehow a lot harder than my right and is soft when I tense
After prep I really want to kill deadlifts and squats making my legs bigger and overall strength.
16 weeks out – 12/1/13
Today I am 16 weeks out from my first show. So far there has only been diet changes which have been coming from 2900 and within four weeks reaching 2550. This has been quite easy and not a problem so far as for weight in four weeks I have lost 4.4 LB’s. Still in the 150s but currently has not increased because I cycle 25 to 30 miles a week and 1 HIIT. I am pleased with how my trainer is helping me and the support I have got from people on bodybuilding.com. I’m excited to see what the rest of the prep brings and hopefully beyond to start explaining if anything has taken effect on me such as feeling tired feeling hungry or anything else.
12 weeks out - 8/2/13
So today is Saturday, 9 February 2013 and earned 12 weeks out have been prep and now for eight weeks and since my last update above a lot has changed. My weight has been a bit all over the place and I have not been losing very much but progress has really started to pick up their last two weeks. Since my last update my calories have come from 2552 to 2315 and I am also having a weekly re-feed which consists of 115 protein 400 carbs 72 fat. This is certainly nice and makes you feel very full that this week I did find the day after re-feed very hard. My coach noticed that my body has no doubt got used to cycling 25 to 30 miles a week so we have added in more cardio it started off with two HIIT sessions, but rapidly has increased to 3 HIIT sessions and to 30 minutes moderate cardio. Since this my ways hadn’t started moving again and I have now hit the 140 is again I’m pleased to see progress with my weight. I’m now doing a lot of cardio and no doubt a lot more is to come. Diet has been okay but with the extra cardio Sundays I’m finding it harder than others. Yesterday I took my third posing video and I am happy with it starting to get a little bit of leg definition on my side poses which is great to see. I have also taken measurements of my body and everything’s on the decrease or is the same as what it was which is a good sign.
In other news I went home to see my family a few weeks ago and they kept going on at me about going out for a meal but in the end we still went out and I had a drink and took when food which was hard at the time but I am very proud of myself for doing it. Especially as the only people that know I am doing a contest and in preparation for it the people reading this, my girlfriend and people on bodybuilding.com. I will tell my family a few weeks before.
I may start taking a pre-workout soon as I have not taken one in prep yet and have been avoiding any caffeine except when I go out for a drink I have Diet Coke.
In other news I went home to see my family a few weeks ago and they kept going on at me about going out for a meal but in the end we still went out and I had a drink and took when food which was hard at the time but I am very proud of myself for doing it. Especially as the only people that know I am doing a contest and in preparation for it the people reading this, my girlfriend and people on bodybuilding.com. I will tell my family a few weeks before.
I may start taking a pre-workout soon as I have not taken one in prep yet and have been avoiding any caffeine except when I go out for a drink I have Diet Coke.