T Nation

16 Months: Overweight to Pro Card


#181

That would be great, I would follow along.


#182

So would I.


#183

Me as well.


#184

Yep, but if you do, move it to a different forum like Bodybuilding or BSL. They get more traffic.


#185

Will do


#186


Will have a new thread up soon. Here is me this week. Just over 200 lbs and trying to put on mass to get to competing again next summer.


#187

Great work my friend!


#188

This is one of my favourite threads of all time. Congratulations!


#189

Thank you!


#190

Thank you for the compliment.

I will do another thread coming up next week. I will let you know where I put it here.


#191

Still at it but haven't put another thread up yet. Doing a bodypart 1 time per week now with high volume. I am about 17 lbs over my stage weight. Making good gains. Need to still improve my upper chest.


#192

Great job.


#193


Thanks brother. Guys I am about 205 and doing a body part once per week and doing chest 2x per week. I am hitting around 3,700 calories and making small improvements. Want to come in 10 lbs heavier than I did in July with less bodyfat. This is a tough feat for a 44 year old natural but hopefully with a dialed in diet and consistent tough workouts I can do it. Hope to be competitive on stage in the IFBB. I know it sounds kind of weird for a 44 year old guy to say that but Michael Anderson is doing at 42 so why not me?

Here is a pic of me now. Not too impressive looking pasty white with a 4 pack underneath the shirt but this is what it takes.


#194

Quick update. I am about 210 right now and continue to gain muscle. Definitely don't look like I did on stage but adding muscle which is well needed. I am still in the 3,700 calorie range. Will be changing it up a bit next week doing some lower calorie days on my rest days. Just keep grinding away and hope to be starting my prep in about 84 days.

Will post some pics later.


#195

Mind giving us a snapshot of your daily diet and maybe your current training routine?


#196

Here is my workout and diet. I am currently on 3,700 calories but need to bump that up to 4,000 these next 2 1/2 months.

This was my Monday workout.

Lying leg curl 8+8+8 2 sets 8 toes in, 8 toes out, 8 toes neutral
Barbell front squat (full range) 6 â?? 8 4 sets
Glute ham raise 8 â?? 10 3 sets
Leg press feet low 10 â?? 12 4 sets
Romanian deadlift 15 â?? 20 3 sets
Leg extension 20 â?? 25 2 sets
Standing calf raise 10 â?? 12 6 sets

DIET
Before workout
2 Labrada HICA MAX Tablets
1 quart of water
2 scoops of Labrada Super Charge
1 scoop of Labrada ProV 60 Protein
1 scoop of Labrada Power Carb

Right after workout
1 quart of water
2 scoop of Labrada ProV 60 Protein
1 scoop of Labrada Power Carb
5 g of creatine

Meal 1 (after workout)
1 Cup Pasteurized Egg Whites
1 scoop of Labrada ProV 60 Protein
¾ cup of Oatmeal
28 g of Peanut Butter

Meal 2

6 oz Chicken
1 cup of Basmati Rice
1 cup of green beans
40 g of almonds

Meal 3

6oz Ground turkey in taco seasoning
1 cup of Basmati Rice
1 cup of green brocolli
40 g of peanut butter

Meal 4
5oz Chicken
1 cup of Basmati Rice
1 cup of green beans
40 g of peanut butter

Meal 5
5 oz chicken breast
2 cups of mixed vegetables
6 oz of sweet potatoes
5 tsp of coconut oil

Meal 6
1 cup of Almond Milk
1 scoops of Labrada ProV 60 Protein
1 cup of oatmeal

Approximate Calories: 3,716
Carbs: 330 g
Protein: 322 g
Fats: 120 g


#197

Here is my current workouts the past 2 weeks:

This was my Monday workout.

Lying leg curl 8+8+8 2 sets 8 toes in, 8 toes out, 8 toes neutral
Barbell front squat (full range) 6 - 8 4 sets
Glute ham raise 8 - 10 3 sets
Leg press feet low 10 - 12 4 sets
Romanian deadlift 15- 20 3 sets
Leg extension 20 -25 2 sets
Standing calf raise 10 -12 6 sets

Tuesday's Workout

Flat bench press 6 â?? 8 4 sets
Pec dec (peak contraction for 2 seconds) 10 â?? 12 3 sets
45 degree barbell bench press (no lock out) 8 â?? 10 3 sets
30 degree incline dumbbell press 10 â??12 3 sets
Dumbbell flat flyes (palms facing) 15 â?? 20 3 sets
Rear delt cable flyes (2 sec hold at peak contraction)20 â?? 25 2 sets
Seated dumbbell shoulder press (thumbs facing) 10 â?? 12 4 sets
Tri Set (3 sets)
Plate front raise (just above eye height)
Wide grip upright row (flair elbows)
Standing dumbbell lateral raise (light)

Thursday's Workout

Seated close grip cable row 12 â?? 15 3 sets
Bent over bench heavy dumbbell row 6 â?? 8 4 sets
Bent over wide grip barbell row 10 â?? 12 4 sets
Barbell heavy shrug 8 â?? 10 4 sets
Cable face pull 15 â?? 20 3 sets
Hanging leg raise 10 â?? 12 2 sets
Loaded ab crunch on swiss ball (get a full
stretch over the back of the ball)
10 â?? 12 2 sets with dumbbell on chest

Workout on Friday:
Incline dumbbell chest press 10 â??12 4 sets
Decline dumbbell chest press 8 â?? 10 3 sets
Flat bench cable flyes (palms facing) 12 â?? 15 3 sets
Stretch press ups (use a box either side of you) 2 sets As many reps as possible
Machine shoulder press (pump) 10 â?? 12 4 sets
Side lying bench lateral raise 12 â?? 15 3 sets
Bent over barbell row to neck (wide grip) 10-12 3 sets
Band pull a parts 25 3 sets

Workout on Saturday:

Spider curls 8 â?? 10 3 sets
Concentration curls 10 â?? 12 3 sets
Standing cable curls with straight bar 10-12 3 sets superset
Rope hammer curls 15-20 3 sets
Single arm rope press downs 12 â?? 15 3 sets
Ez bar over head press 8 â?? 10 3 sets
Straight bar reverse press downs 10-12 3 sets superset
Rope press downs (flair elbows) 15-20 3 sets
Standing calf raise (one set to get 100 reps out) 100 as few sets as possible
Seated calf raise 25 x 4 sets


#198

I want to ask a question to the group. I am looking for a coach (I had one briefly last year) and want to know what questions I should be asking him. I coach myself but the one thing that is different about me is that I am a "natty" and will continue to be one. It is probably a lot different coaching a "natty" than the coaches that are coaching "enhanced" athletes. Let me know your thoughts because I am really considering hiring one in 2015.


#199


I was supposed to take off today but got my workout in because it is Christmas tomorrow and I will taking off. It is Wednesday and my legs are still sore from Monday. Killer leg workout. I am at 212 right now so at a good weight that I am pleased with. I have been cramming some more calories in during the day. I have also upped my sodium intake a bit that has helped my pumps in the gym. I have shoulder that is acting up a bit right now so will be hitting the proteolytic enzymes as well as hitting some "trigger point" therapy. I don't want it to get out of hand.

Here were my workouts the past 2 days. I workout early and decided to do some protein and carb drink before my workout. I think it made me a bit sluggish into my workout. I am going to experiment again next week.

Tuesday Workout

Flat bench press 6 â?? 8 4 sets
Pec dec (peak contraction for 2 seconds) 10 â?? 12 3 sets
45 degree barbell bench press (no lock out) 8 â?? 10 3 sets
30 degree incline dumbbell press 10 â??12 3 sets
Dumbbell flat flyes (palms facing) 15 â?? 20 3 sets
Rear delt cable flyes (2 sec hold at peak contraction)20 â?? 25 2 sets
Seated dumbbell shoulder press (thumbs facing) 10 â?? 12 4 sets
Tri Set (3 sets)
Plate front raise (just above eye height)
Wide grip upright row (flair elbows)
Standing dumbbell lateral raise (light)

Wednesday Workout

Seated close grip cable row 12 â?? 15 3 sets
Bent over bench heavy dumbbell row 6 â?? 8 4 sets
Bent over wide grip barbell row 10 â?? 12 4 sets
Barbell heavy shrug 8 â?? 10 4 sets
Cable face pull 15 â?? 20 3 sets
Hanging leg raise 10 â?? 12 2 sets
Loaded ab crunch on swiss ball (get a full
stretch over the back of the ball)
10 â?? 12 2 sets with dumbbell on chest

After my chest and shoulder workout yesterday (yeah a little bit too much of a close up):

I have been inquiring on getting a coach for 2015. I have been asking a lot of questions from a list of coaches I had. I really want a coach to help get a little more conditioned as well as help peak me better. I also need a coach who understands a "natural." I have narrowed down a few and will decide at the end of the month if I decide to do it.

After the Christmas break, I will be doing some "transformation coaching" starting January 4th. I have decided to have 2 groups. The first group is for those who are new to understanding the key impact that diet makes in their transformation and forming new habits around that. The 2nd group is more intense and I will be giving you macros and calories every week expecting you to follow them to get you to great results at the end of your 12 weeks. If you are interested please email me at chadjacksonfitness@gmail.com

By the way, I hope everyone has a wonderful CHRISTmas. Remember the true "reason for the season." Merry Christmas everyone!


#200

After arm workout a few days ago. I am in the 215 lb range right now about 25 lbs more than I was in July onstage. I have about 58 more days to go until I start my prep. In 58 days, I will do a new prep journal on the "training log" forum.