T Nation

16 Months: Overweight to Pro Card


#101

I really need to be this organised for my cooking, one of these days. Any chance of legs pics (just being nosey no particular reason) and perhaps another doggie pic :wink:


#102


Not a great leg pic but you might get an idea of what my legs looks like. This was legs back when I was 190 at about 6-7% bf.


#103


Legs at 205 when I was 10% bf


#104

Sounds like you're right on schedule Chad, would love to see some progress pictures when you get a chance. Keep it up!


#105


This one is from this week. I will try to take one with shirt off next week. I am 197. I have 6-7 more pounds to go.


#106

3/24/14?45 Days Out from Contest

I wanted to post a typical day for me right now.

I was on the road all last week so I had to cook and make all of my food for the road. 11 meals and meal replacement packets. I also had client dinners I had to go on. Other than getting sick of eating cold food, I did really well.

I also had to workout in the hotel gym so had to adapt exercises and rep ranges. You can get very creative on a workout with limited amount of equipment and weights.

Workout for Monday:
Chest/Back, Abs
Incline DB Bench Press ? 4 sets 8-15 reps
Lat Pulldown ? 4 sets 10-15 reps

Superset:
Standing Cable Flys ? 3 sets 10-15 reps
T-bar Row ? 3 sets 10-15 reps

Superset:
DB Bench Press? 3 sets 8-12 reps
Close Grip Cable Row ? 3 sets 10-15 reps

Superset:
Decline Hammer Press ? 3 sets failure
Close Grip Pulldown ? 3 sets to failure

Abs 3 sets
Hanging Knee Raises
Rope Crunch
Broomstick Twist
Swiss Ball Crunch

This workout started out good but I didn?t have anything in the tank at the end. I got 5 hours of sleep because I picked up my son at the airport late last night. I will be going to sleep early tonight. I was glad to be working out with my partner today.

I did about 15 minutes of posing in the aerobics room at 24 Hour Fitness. I like to be alone when I am in there but there are usually a few people in there doing stretches or some other exercises. I feel ridiculous posing in the mirror when they are in there. Hopefully I will get over it.

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
6 Labrada Sorenzyme pills on empty stomach (I have been taking another brand for a year but switched once I found out Labrada had these. Labrada is way ahead on stuff. .The only thing I have changed is this so I really believe it is working.)

Right after workout
1 quart of water
1 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
Supplements after meal 1
2,000 mg Vitamin C, Multi-Vitamins, Vitamin D 4,000 IU (am going to increase this), Glucosamine Chondroiton, Zinc, and 2,000 mg Omega 3 Fish Oil

Meal 2
5oz Chicken
¾ cup of Basmati Rice
½ cup of green beans
1.5 tbsp of almond butter

Meal 3
5oz Ground turkey in taco seasoning
¾ cup of Basmati Rice
½ cup of green beans
1.5 tbsp of almond butter

Meal 4
5oz Chicken
¾ cup of Basmati Rice
½ cup of green beans
1.5 tbsp of almond butter

Meal 5
5 oz chicken breast
2 cups of mixed vegetables
6 oz of sweet potatoes
½ tsp of coconut oil

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

Approximate Calories: 3,058
Carbs: 308 g
Protein: 311 g
Fats: 64 g

I was doing a 45%C/45%P/10%F diet for 4 weeks then this week went back 40%C/40%P/20%F and the fat is melting off. It has been a good transition and will have to remember this 6 weeks out of next show.

ONE TIP TODAY: One of the keys to my success is to make sure I cook all my meals before the week begins. Yes, it takes 2-3 hours to do it (I can do it in 2 hours now) but it will keep you on track and help you meet your physique and health goals.


#107

A quick picture from last week. Still about 7 lbs away from stage weight. Fat from obliques and abs need to be shedded. It is the last to go for me.


#108

Still following bro. How you can hold to that diet for so long is beyond me. Are you still over 3,000 cal?


#109

I am. Going down to around 2,900 this week. Taking some carbs out. Right on pace for the next 5 1/2 weeks. Great not having to play catchup (yet)...


#110

Wow you look awesome in that last pic. Congratulations on your results and hard work. Your upper chose looks nice and rounded now, it was a little flat on your first page (says me who looks nowhere near as good as you!).


#111

Look great!!


#112

Thanks I have tried to improve on my chest the past year. I still have a lot of work to do but it is a marathon. Consist eating and working out will get me there.


#113

Nice work Chad, leaning up nicely and looks like you're on schedule. I can't remember and you might've mentioned it already, but are you doubt multiple shows this spring? If so, what's your approach to maintaining and possibly improving on conditioning between shows?


#114

wow


#115

Great question. I haven't really thought about it yet even though the contest in July is more important (NPC Masters Championships--where I can earn my IFBB pro card) than Europa in Dallas in May. I have about 10 weeks in between shows.

I am considering entering Team Universe (drug tested) on July 4th but would like to get one more sponsor to help me with the costs of that trip to NY. This is 8 weeks after Europa.

I will probably come in around 188-190 for Europa and won't get over 195 in between shows. The first 6 weeks after a contest is a great time to put on some muscle because your body is anabolic when you go into a surplus of calories. You just can't over do it. I will probably ease my calories up 200-300 cals per week and monitor.


#116


Here is one from yesterday before the refeed day. A bit flat but you get the picture 5 weeks out. Still have a lot of work to do but feel prey good where I am. Will have to see the scale move this week. Didn't see it move this week.


#117

After refeed on Saturday (200 g of extra carbs). Lost 1 lb last week so right on schedule. This pic is not after a workout, no flex, and no posing. (The pic is way too big also...yowza)


#118

Hey man! I've been quasi-following this thread for awhile. I'll be at the Europa Dallas show, but competing in Powerlifting. At one point I considered prepping for the physique show as well, but since I've never competed in either, I figured I'd stick with one competition to start :slight_smile: . Plus if you're any indication of what to expect from the competition, I'd get blown out of the water. Great stuff in here, good luck on your continued prep!


#119

Damn you look pretty much good to go from where im sittin


#120

Flip, thanks! That is why I love Europa is you can watch all kinds of events. As I get to go up on stage and be in a beauty competition, others are doing some great stuff like powerlifting, grappling or something that takes a lot of athleticism. It is a big show but hope to run into you. I will definitely check out the powerlifting competition.