Competition Body

**P-funk** · 01-20-2004, 02:18 PM

when is your show again?

just wondering becasue I though it was kind of far away to being starting ECY, no?

Rocco32 · 01-20-2004, 02:27 PM

May 1st. Jodi just has me doing it once pre w/o. And then we will half the dose and do it 4x a day 6 weeks out from the comp.

**P-funk** · 01-20-2004, 02:31 PM

wow, so you are about 12 weeks out. any idea what your bf% is like at the momnet??

Rocco32 · 01-20-2004, 02:33 PM

I'd say about 16%. What do you think it should be? I figure I need to lose about 26lbs to get to 7% BF

**P-funk** · 01-20-2004, 02:38 PM

for a contes I would be shooting for 3-4%??

I don't know what it should be at, I have never dieted for a contest (lol) as this year will be my first time as well.

Rocco32 · 01-20-2004, 02:40 PM

3-4% is a great goal!! But I know that's unattainable for me at this point I think. This comp is going to be a lot of trial and error and finding what works for me.

**P-funk** · 01-20-2004, 03:24 PM

Quote:

Originally posted by rock4832
3-4% is a great goal!! But I know that's unattainable for me at this point I think. This comp is going to be a lot of trial and error and finding what works for me.

all that is important is that you do your best and get in the best shape that you can be in. it is a competition against yourself. in my opinion there is to much polotics and subjectivness in bodybuilding contests. My attitue is to just be better than i looked last year.

Rocco32 · 01-20-2004, 04:24 PM

That's a great attitude Patrick! I agree completely. I'm not competing against anyone but myself (yet). It's for my own personal satisfaction. I lost over 110 lbs in a year and I want to be able to do things with that if that makes sense.

**IainDaniel** · 01-21-2004, 11:48 AM

Hey Rock,

Stumbled across this article. Looked really good. Some food for thought

http://www.bulknutrition.com/?articleID=30&break=0

Rissole · 01-21-2004, 01:33 PM

Quote:

Originally posted by P-funk
for a contes I would be shooting for 3-4%??

I don't know what it should be at, I have never dieted for a contest (lol) as this year will be my first time as well.

I have heard that it varies from person to person.
For eg: 2 guys that competed in Sept from my gym, 1 didn't even register his bf level it was so low (good genetics) had to under 3% looked hard as, the other guy was about 7% and looked just as hard, i think it all depends on your genetics.

Rocco32 · 01-21-2004, 09:50 PM

Great article Iain!! Thanks alot for giving me the link!!

PreMier · 01-21-2004, 10:52 PM

Hey rock hows it going?

**Prince** · 01-21-2004, 11:02 PM

Quote:

Originally posted by P-funk
all that is important is that you do your best and get in the best shape that you can be in.

I agree.

Rocco32 · 01-22-2004, 06:32 AM

Hey Premi! Things are going well, still having trouble with my elbows though. Hope it doesn't affect my posing

What's up with you buddy?

Rocco32 · 01-22-2004, 09:19 AM

Push 1B

Incline DB, 4 sets-
80x8
80x7
80x4
70x6

HS Bench, 3 sets-
120x8
130x6
130x6

DB Pullover, 1 set- ( I didn't like this exercise)
35x8

Hack, 3 sets-
110x8
130x8
140x7

One Leg Press, 3 sets-
130x8
140x8
150x7

HS Military, 3 sets-
180x7
180x5
160x6

Cable Side raise, 3 sets-
20x8
25x6
15x10

Reverse Pec Deck, 3 sets- (Vertical grip)
135x8
135x7
135x6

Close Grip Bench, 2 sets
135x8
135x5

One Arm Reverse Pulldown, 2 sets
35x8
35x8

DB Behind Head Ext, 1 sets-
40x8

Standing Calf, 3 sets-
180x8
180x8
200x8

Sitting Calf, 3 sets-
90x8
100x8
110x8

**IainDaniel** · 01-22-2004, 09:22 AM

Where is the Meals ?

Rocco32 · 01-22-2004, 09:28 AM

When I start my new journal, I'll start posting strict meals again!

But here you go for fun!!

Yesterday-

Meal 1, Wake up protein- 20g Protein

Meal 2, 40g Protein, 1 cup Oats, 1.5 TBSP PB

Meal 3- 10oz of my fried Tuna with tomato paste, chick peas, and mushrooms, .5 cup Fiber one

Meal 4- 40g protein, 1 tbsp flax seed oil

Meal 5- 2 peices of flounder (little bit of flour, very little) 2 cups PEAS, 1 tbsp Olive oil.

Meal 6- 4 fish oil tabs, 25g protein

**IainDaniel** · 01-22-2004, 09:32 AM

I like how you capitalize the PEAS

Why is protein so low in 1 and 6?

Rocco32 · 01-22-2004, 09:35 AM

It's low in 1 because I just woke up and was going to eat my real shake in an hour so I just wanted to go ahead and get some protein in me so it didn't have to wait the whole hour.

Meal 6 is low because I'm trying a new casein Protein and it's a bit expensive

But when I start Carb cycling, I'll be having about 33g of protein each meal anyway, so it's not much lower than that.

**IainDaniel** · 01-22-2004, 09:39 AM

Cool!

What kind of Casein did you get? is it any good?
Why not just cottage cheese?
Or Whey with some Flax

I know alot of questions.

Rocco32 · 01-22-2004, 09:44 AM

Mike accidently got my order mixed up and instead of sending me ICE, sent me Ultra Peptice instead. He told me to keep it for free and he'll send out the ICE (He is so awesome) I tried it and it tastes GREAT!!! I love it!!! And I'm soooo sick of cottage cheese, so I'll do shakes again for awhile.

**IainDaniel** · 01-22-2004, 09:46 AM

Lucky Bastard!

**IainDaniel** · 01-22-2004, 09:46 AM

what is you Supplement Regiment going to look like?

Rocco32 · 01-22-2004, 10:05 AM

Oh goodness Iain! I feel like my whole life will be a supplement

This is what I'll be taking, I'll go over doses and times when I set up my other journal:

R-ala
ECY stack
Leptigen
ICE
Lipo-ultra or maybe Ab-solved
Glutamine
Creatine (might switch back to SwoleV2)
Casein Protein (Ultra Peptide)
Whey Protein (ON)
EFA's
And I'll start taking daily vitamins too (should be now, but have been to lazy!

)

I think that is all I'll be taking

Rocco32 · 01-22-2004, 10:16 AM

Today's meals

Meal 1, shake- 40g protein, 1 cup Oats, 1.5 tbsp PB

Meal 2, Post w/o shake- 50g protein, .5 cup oats

Meal 3,- 5oz steak, .5 cup fiber one

Meal 4- 40g protein, 1 tbsp flax

Meal 5- 2 pieces flounder, 2 cups Peas, 1 tbsp olive oil

Meal 6, 30g protein, 4 fish oil caps

**IainDaniel** · 01-22-2004, 10:46 AM

Damn that must cost a freakin' fortune.

Your wife is very understanding

Rocco32 · 01-22-2004, 01:42 PM

My wife is freaking awesome!!

yeah, it is expensive so we are cutting in other areas!

PreMier · 01-22-2004, 03:22 PM

That sucks about your elbows rock

Mine have started to bug me ever since I re-introduced skull crushers into my routine.

On the expensive note, I am going through nearly 30lbs of chicken a week!!! Costing me an arm and a leg

01-20-2004, 02:18 PM	#871
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,375	when is your show again? just wondering becasue I though it was kind of far away to being starting ECY, no?
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

01-20-2004, 02:27 PM	#872
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	May 1st. Jodi just has me doing it once pre w/o. And then we will half the dose and do it 4x a day 6 weeks out from the comp.
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

01-20-2004, 02:31 PM	#873
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,375	wow, so you are about 12 weeks out. any idea what your bf% is like at the momnet??
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

01-20-2004, 02:33 PM	#874
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	I'd say about 16%. What do you think it should be? I figure I need to lose about 26lbs to get to 7% BF
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

01-20-2004, 02:38 PM	#875
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,375	for a contes I would be shooting for 3-4%?? I don't know what it should be at, I have never dieted for a contest (lol) as this year will be my first time as well.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

01-20-2004, 02:40 PM	#876
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	3-4% is a great goal!! But I know that's unattainable for me at this point I think. This comp is going to be a lot of trial and error and finding what works for me.
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

01-20-2004, 04:24 PM	#878
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	That's a great attitude Patrick! I agree completely. I'm not competing against anyone but myself (yet). It's for my own personal satisfaction. I lost over 110 lbs in a year and I want to be able to do things with that if that makes sense.
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

01-21-2004, 11:48 AM	#879
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,381	Hey Rock, Stumbled across this article. Looked really good. Some food for thought http://www.bulknutrition.com/?articleID=30&break=0
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

01-21-2004, 09:50 PM	#881
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Great article Iain!! Thanks alot for giving me the link!!
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

01-21-2004, 10:52 PM	#882
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,055 Photos: 2	Hey rock hows it going?
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

01-22-2004, 06:32 AM	#884
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Hey Premi! Things are going well, still having trouble with my elbows though. Hope it doesn't affect my posing What's up with you buddy?
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

01-22-2004, 09:19 AM	#885
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Push 1B Incline DB, 4 sets- 80x8 80x7 80x4 70x6 HS Bench, 3 sets- 120x8 130x6 130x6 DB Pullover, 1 set- ( I didn't like this exercise) 35x8 Hack, 3 sets- 110x8 130x8 140x7 One Leg Press, 3 sets- 130x8 140x8 150x7 HS Military, 3 sets- 180x7 180x5 160x6 Cable Side raise, 3 sets- 20x8 25x6 15x10 Reverse Pec Deck, 3 sets- (Vertical grip) 135x8 135x7 135x6 Close Grip Bench, 2 sets 135x8 135x5 One Arm Reverse Pulldown, 2 sets 35x8 35x8 DB Behind Head Ext, 1 sets- 40x8 Standing Calf, 3 sets- 180x8 180x8 200x8 Sitting Calf, 3 sets- 90x8 100x8 110x8
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

01-22-2004, 09:22 AM	#886
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,381	Where is the Meals ?
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

01-22-2004, 09:28 AM	#887
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	When I start my new journal, I'll start posting strict meals again! But here you go for fun!! Yesterday- Meal 1, Wake up protein- 20g Protein Meal 2, 40g Protein, 1 cup Oats, 1.5 TBSP PB Meal 3- 10oz of my fried Tuna with tomato paste, chick peas, and mushrooms, .5 cup Fiber one Meal 4- 40g protein, 1 tbsp flax seed oil Meal 5- 2 peices of flounder (little bit of flour, very little) 2 cups PEAS, 1 tbsp Olive oil. Meal 6- 4 fish oil tabs, 25g protein
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

01-22-2004, 09:32 AM	#888
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,381	I like how you capitalize the PEAS Why is protein so low in 1 and 6?
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

01-22-2004, 09:35 AM	#889
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	It's low in 1 because I just woke up and was going to eat my real shake in an hour so I just wanted to go ahead and get some protein in me so it didn't have to wait the whole hour. Meal 6 is low because I'm trying a new casein Protein and it's a bit expensive But when I start Carb cycling, I'll be having about 33g of protein each meal anyway, so it's not much lower than that.
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

01-22-2004, 09:39 AM	#890
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,381	Cool! What kind of Casein did you get? is it any good? Why not just cottage cheese? Or Whey with some Flax I know alot of questions.
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

01-22-2004, 09:44 AM	#891
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Mike accidently got my order mixed up and instead of sending me ICE, sent me Ultra Peptice instead. He told me to keep it for free and he'll send out the ICE (He is so awesome) I tried it and it tastes GREAT!!! I love it!!! And I'm soooo sick of cottage cheese, so I'll do shakes again for awhile.
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

01-22-2004, 09:46 AM	#892
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,381	Lucky Bastard!
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

01-22-2004, 09:46 AM	#893
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,381	what is you Supplement Regiment going to look like?
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

01-22-2004, 10:05 AM	#894
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Oh goodness Iain! I feel like my whole life will be a supplement This is what I'll be taking, I'll go over doses and times when I set up my other journal: R-ala ECY stack Leptigen ICE Lipo-ultra or maybe Ab-solved Glutamine Creatine (might switch back to SwoleV2) Casein Protein (Ultra Peptide) Whey Protein (ON) EFA's And I'll start taking daily vitamins too (should be now, but have been to lazy! ) I think that is all I'll be taking
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

01-22-2004, 10:16 AM	#895
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Today's meals Meal 1, shake- 40g protein, 1 cup Oats, 1.5 tbsp PB Meal 2, Post w/o shake- 50g protein, .5 cup oats Meal 3,- 5oz steak, .5 cup fiber one Meal 4- 40g protein, 1 tbsp flax Meal 5- 2 pieces flounder, 2 cups Peas, 1 tbsp olive oil Meal 6, 30g protein, 4 fish oil caps
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

01-22-2004, 10:46 AM	#896
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,381	Damn that must cost a freakin' fortune. Your wife is very understanding
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

01-22-2004, 01:42 PM	#897
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	My wife is freaking awesome!! yeah, it is expensive so we are cutting in other areas!
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

01-22-2004, 03:22 PM	#898
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,055 Photos: 2	That sucks about your elbows rock Mine have started to bug me ever since I re-introduced skull crushers into my routine. On the expensive note, I am going through nearly 30lbs of chicken a week!!! Costing me an arm and a leg
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.