Prep for NPC EASTERN USA Nov. 16 2013

[JG160]

Whats up bro's. I decided to keep a log of my physique contest prep. So here is the deal. Im trying to qualify for national competition before this season is over. I did my first show on June 1 and placed 5th out of 16. I loved it. everything about competing is amazing. Any way i wanna put on a little size and bring up some lagging body parts. Im gonna try to post daily but its prob not gonna happen. I will post weekly progress pics. Basic diet will be logged with my workouts. Not gonna list every meal set and rep.

Current Stats.
30 years old
5'8"
169lb
7%bf 4 site caliper

Goal
178lb
3% bf

Cycle
Im currently cruising on 125 mg week test prop. Im gonna bump up to 300 and stay there for a few weeks. I will let you know when i change the dose. Im also going to be running 400-500 mg week EQ. Going to front load the eq at 750 - 1000mg week one. I know some will say my dosages are low but i like it that way. I want slow solid gains. No fat gain or water retention. Im planning on growing into my show. Im 18 weeks out. I need 8-10 weeks to cut. Wanna get to around 183 6-7% bf then cut. May kick start with an oral not sure yet. I will def be adding masteron latter in the cycle. Used it last prep and it was sick. Dried me out got me lean and kept me full.

Supplements: Iso 100 protein, karbolic, bcaa, multivitamin, fish oil, coq10, vitamin d, vitamin c,
various pre workouts(currently superdrive), krealkalin creatine,

Diet.
Currently Im eating around 3000 cal a day. Macros are 275g carbs 250g protein, 100g fat.

Training split
6 days on one day off. Cardio 3 times a week(usually fasted am)
Day 1:Chest, biceps, abbs
Day 2:Back and triceps calvs
Day 3:Shoulders, abbs
Day 4: Legs, calvs

Ok so so there it is. Will post some pics tonight. Im ready to kill this shit.

 

[The Prototype]

Good luck bro. Sub's for your log. Maybe you can teach me a few things. I would love to be 6% bf.

 

[JG160]

Good luck bro. Sub's for your log. Maybe you can teach me a few things. I would love to be 6% bf.

Thanks bro. What ever you need. Just ask.

 

[dieseljimmy]

SUbbed

good luck my friend

 

[NoCode8511]

Subbed, good luck buddy!

 

[kboy]

Good luck brotha, I'll stay tone to see your results.

 

[JG160]

Pics as promised. Taken last night. Slightly bloated cuz I just ate. Last two are from show on June 1. Critiques welcomed

 

[charred99]

I will be following this and picking apart your routine for sure. I plan on entering a physique comp within the next year or so. GL man and congrats on your last contest.

 

[theCaptn']

subbed . . looking fwd to results!

 

[s2h]

How far apart in time are the comp pics and the non comp pics?

Cause you look much bigger in the comp pics..espc in the chest...

 

[jay_steel]

im sure allot of it is genetics but hit your core up allot more. that is your only weak point you back looks good also, 3% for physique is REALLY low 5% is actually low as well. I have seen judges mark down competitors for having to low of bf. The guy who one the show that I was in was not the most shredded out of the bunch he is just very well proportioned and had the beach body look. Then my other good friend places 6th i believe it was in the USA's at vegas at 6%.

 

[JG160]

The contest pics are from 5 weeks ago. Others are from last night. My chest does look smaller in the pics but its lighting or lack of tan or something because it is actually a little bigger. I hold all of my bf in my midsection so that my also make my chest look a little smaller. I was 3% on stage so obv my chest will look bigger when I'm lean in the middle. I do agree that my core is my week point. Mi have always been lean so I have always slacked on core. That is about to change.
I agree that I may have been a little to lean for my show. I would say that I was the leanest out of the top five so that could be the reason for my fifth place finish. If anyone wants to see go to rxmuscle.com and look in contest gallery. Npc Long Island championships. 5th place in physique class a.

 

[JG160]

How far apart in time are the comp pics and the non comp pics?

Cause you look much bigger in the comp pics..espc in the chest...

I was 161 on stage and I am 170 now. I decreased my training and have not been to strict with diet since the show. Wanted to give my body a break to rest and repair before this prep.

 

[World-Pharma.org]

you look great!

 

[JG160]

you look great!

Thank you.

 

[JG160]

Here is a picture from the night before the show. What do you guys think I need to work on. I think it's my core and just some more size overall. My conditioning was on point.

 

[JG160]

7/14/13. Weight 168.6 am fasted after a shit.
Just tore up a chest workout. Just started implementing dead movements on 1 major lift for each body part. So I started off with dead bench. Got up to 225 for 2. Shit rips you up and is great for streangth. Also did incline dumbells, wide grip hammer, incline flys, cable crossovers, and finished with wide grip weighted dips. 4-5 sets 8-12 reps on all.
Also pinned 400mg EQ this morning in left glute. Smooth as shit. This was my first EQ pin.

 

[Intense]

You look great, you just need a little more size overall. Those contest pics look pretty damn good tho

 

[JG160]

You look great, you just need a little more size overall. Those contest pics look pretty damn good tho

Thanks bro. That's what I'm going for. Little more size all around and keeping my waist 29"-30". 60" shoulders with a 30" waist would be real nice. I def gotta get my medial delts to pop a little wider. Back could also be a little wider and thicker.

 

[JG160]

Tore shoulders up this morning. Did calves and abs tonight. Diet has been on point last few days. I'm gonna post weight with weekly progress pics. I only weigh myself once a week. Hit a pr today on standing shoulder press. 190lbs.

 

[Ronnie81]

Great physique bro seeing people like u is one of the things that keep me motivated and striving to reach my goals keep up the good work And good luck.

 

[aja44]

Bro, I competed in the NPC Long Island Championship show for bodybuilding and placed as well. I had a friend who competed in Class B who did not podium and he looked fantastic. He was told that his posing was not fluid and his stance was not dead on with his arms and hand placement. Looking at your pic's I believe you would have placed slightly higher if you were more experienced with the posing because you looked great.

 

[JG160]

Bro, I competed in the NPC Long Island Championship show for bodybuilding and placed as well. I had a friend who competed in Class B who did not podium and he looked fantastic. He was told that his posing was not fluid and his stance was not dead on with his arms and hand placement. Looking at your pic's I believe you would have placed slightly higher if you were more experienced with the posing because you looked great.

Thanks my man. I had to leave the show as soon as I got off stage so I did not speak to the judges. Pretty fuckin stupid I know but it's done now.

 

[MuscleGauge1]

Good luck bro! This is a big accomplishment! I wish you all the best of luck on all your upcoming shows and comps. What does your diet and nutrition look like? How many meals a day do you eat?

 

[JG160]

Did legs this morning and chest tonight. Twice today. Fuck it. Why not right. Also decided to throw some methyl c in the mix. 75mg per day for 30 days. No more no less. Diet was on point today. Had sick pumps in the gym. Got a slight headache after 2nd dose of methyl c. Prob little bp spike. Always happens when I start an oral. Usually stops after a few days. I'll let you know.

 

[JG160]

Good luck bro! This is a big accomplishment! I wish you all the best of luck on all your upcoming shows and comps. What does your diet and nutrition look like? How many meals a day do you eat?

Usually 6 meals a day. At least 3 whole food meals and the rest shakes. 3000 cal. 275c 250p 100f. Cheat meal once every three days

 

[OldSchoolLifter]

First of all, just want to say great pics, and good luck with your prep.

7/14/13. Weight 168.6 am fasted after a shit.
Just tore up a chest workout. Just started implementing dead movements on 1 major lift for each body part. So I started off with dead bench. Got up to 225 for 2. Shit rips you up and is great for streangth. Also did incline dumbells, wide grip hammer, incline flys, cable crossovers, and finished with wide grip weighted dips. 4-5 sets 8-12 reps on all.
Also pinned 400mg EQ this morning in left glute. Smooth as shit. This was my first EQ pin.

400mg EQ? Is that all? what does your cycle look like? and better yet, if that's your first pin with EQ, you do know it will be near 14 weeks from now till you really start to even notice much besides appetite?.

Did legs this morning and chest tonight. Twice today. Fuck it. Why not right. Also decided to throw some methyl c in the mix. 75mg per day for 30 days. No more no less. Diet was on point today. Had sick pumps in the gym. Got a slight headache after 2nd dose of methyl c. Prob little bp spike. Always happens when I start an oral. Usually stops after a few days. I'll let you know.

"also decided to throw methyl c in the mix" What is Methyl C? I doubt if its your second dose your BP would already have spiked.. But then again im dumbfounded on what is methyl C

And 2 a days on your very small diet is going to burn you out, or cause injury...

Usually 6 meals a day. At least 3 whole food meals and the rest shakes. 3000 cal. 275c 250p 100f. Cheat meal once every three days

shakes are great, but you ideally need to get that number of whole food meal to 5-6 and 3 shakes daily. You need more protein, something just seems off with you diet, the calls to macro ratio don't make sense.


Im all for you doing well, but your either getting some bad supplement advice or something about all this just doesn't add for me.. Keep at it though, You seem very inspired and invigorated.

 

[aja44]

First of all, just want to say great pics, and good luck with your prep.



400mg EQ? Is that all? what does your cycle look like? and better yet, if that's your first pin with EQ, you do know it will be near 14 weeks from now till you really start to even notice much besides appetite?.



"also decided to throw methyl c in the mix" What is Methyl C? I doubt if its your second dose your BP would already have spiked.. But then again im dumbfounded on what is methyl C

And 2 a days on your very small diet is going to burn you out, or cause injury...




shakes are great, but you ideally need to get that number of whole food meal to 5-6 and 3 shakes daily. You need more protein, something just seems off with you diet, the calls to macro ratio don't make sense.


Im all for you doing well, but your either getting some bad supplement advice or something about all this just doesn't add for me.. Keep at it though, You seem very inspired and invigorated.

I agree 100% that he needs to really cut the shakes down to maybe a "postworkout" shake per day and get the bulk of his nutrition from foods. But his numbers are pretty in line, not sure why your saying his macro's dont add up???

275 x 4 = 1100
250 x 4 = 1000
100 x 9 = 900
Total calories = 2900 and he put 3000.

 

[OldSchoolLifter]

I agree 100% that he needs to really cut the shakes down to maybe a "postworkout" shake per day and get the bulk of his nutrition from foods. But his numbers are pretty in line, not sure why your saying his macro's dont add up???

275 x 4 = 1100
250 x 4 = 1000
100 x 9 = 900
Total calories = 2900 and he put 3000.

Your right, Im not sure why I kept thinking carbs were 9 cals each.

seems he needs more since he is still so far out.

 

[CowboyUp]

Love the post, just had a quick question. I'm thinking about entering the natty show in late oct and am currently between 175 and 180 with about a 7-8% bf but I'm 6'. I'm naturally skinny so I never really pack on the pounds for bf. I've been upping all my macros and eating cleaner the past month or so and making steady slow gains. Still have some tweaking with my diet for optimum but enough back story what weight do u guys think would be a good goal to be competitive in the mens physique class c or d depending on the show? And thanks a lot for any info