Lookin good man! Just curious, What were your goals over the past year preparing for this contest? More muscle? Less body fat? The reason I ask… You came in at about 188-190 at last years contest right? What has changed?
I did come in at around 188 the last show but had more bodyfat than I wanted.
Here was a pic from the contest:
My goal this past year was more muscle mass which I have gotten the past year and less bodyfat during my show. [quote]AzCats wrote:
Lookin good man! Just curious, What were your goals over the past year preparing for this contest? More muscle? Less body fat? The reason I ask… You came in at about 188-190 at last years contest right? What has changed?[/quote]
4-26-14 14 days out and will be tightening things up
I am sorry I have not updated this in a long time for those who are keeping up. This week went as planned but did not lose any weight. Don’t want to have to do anything drastic to my calories and macros these next 2 weeks or really crank up the cardio. I am going to re-evaluate after this refeed day. You might say, why are you doing a refeed day if you are not losing any weight? Well I do think it gets things started. I also did have an extra refeed day on Wednesday because I was getting so stringy but I don’t think this was a good idea. I will stick with one refeed day this week.
Here is my workouts and diet from the last week. The only thing that was different was my refeed day on Wednesday and Saturday where I added about 100 g of carbs and dialed back my fat a bit. Nothing really changed a whole lot so you will get a good summary of everything I have been doing.
I will be at the beach Sunday - Wednesday for some business meetings so cardio will be very enjoyable on the beach. I am looking forward to that.
Here is some progress pics from the past week
After my workout. Did abs so waist line is a bit big. It still needs to come down.
Workout this week:
Monday: Chest/Back/Abs
(AM â?? Chest/Back, PM â?? Abs/30mins LISS)
Incline (DB or BB) Bench Press â?? 4 sets 8-15 reps
Wide Grip Pull Ups or Lat Pulldown â?? 4 sets 10-15 reps
Superset:
Incline DB Fly â?? 3 sets 10-15 reps
Supported T-bar Row â?? 3 sets 10-15 reps
Superset:
Bench Press (DB or BB) â?? 3 sets 8-12 reps
Close Grip Cable Row â?? 3 sets 10-15 reps
Superset:
Dips (for chest) or Decline Hammer Press â?? 3 sets failure
Close Grip Pulldown â?? 3 sets to failure
Pull Overs (DB or Cable) â?? 3 sets failure
(Giant set 3 rounds â?? failure)
Hanging Knee Raises
Rope Crunch
Broomstick Twist
Decline Bench Leg Raises
Swiss Ball Crunch
Tuesday: Delts/Traps/Arms/Calves
(Delts/Traps/Arms/Calves)
DB or Military Press â?? 3 sets 8-12 reps
Lateral DB or Cable Raise â?? 3 Set 8-12 reps
Bent over DB Lateral or Pec Deck â?? 5 sets 10-15
Front Raise â?? 3 sets 10-15
Upright Row (wide grip) â?? 3 sets 10-12
Superset:
Skull Crushers â?? 3 sets 8-14
Barbell Curl â?? 3 sets 8-12
Superset:
Weighted Dips â?? 3 sets to failure
Incline DB Curl â?? 3 sets 8-12
Superset:
Rope Extension â?? 3 sets 12-15
Concentrated Curl â?? 10-15
(Giant set 3 rounds)
Standing Calve Raises â?? 10-25
Seated Calve Raises â?? 10-25
Weightless calves â?? 10-25
Wednesday: Quads/Hamstring/Abs
Stiff Legged Deadlift â?? 3 sets 8-12
Back or Front Squat â?? 3 sets 12-20
Standing Leg Curl â?? 3 sets 10-15
Leg Press (preformed slow) 3 sets 10-15
Lying Leg Curl 5 drops sets each to failure
Leg Extensions â?? 5 drop sets each to failure
During my leg workout this week:
(Giant set 3 rounds â?? failure)
Hanging Knee Raises
Rope Crunch
Broomstick Twist
Decline Bench Leg Raises
Swiss Ball Crunch
Thursday â?? HIIT Cardio
HIIT Sprints (25 mins)
Friday â?? Chest/Back/Abs/Cardio
(AM â?? Chest/Back, PM â?? Abs/30 min LISS)
Incline (DB or BB) Bench Press â?? 4 sets 8-15 reps
Wide Grip Pull Ups or Lat Pulldown â?? 4 sets 10-15 reps
Superset:
Incline DB Fly â?? 3 sets 10-15 reps
Supported T-bar Row â?? 3 sets 10-15 reps
Superset:
Bench Press (DB or BB) â?? 3 sets 8-12 reps
Close Grip Cable Row â?? 3 sets 10-15 reps
Superset:
Dips (for chest) or Decline Hammer Press â?? 3 sets failure
Close Grip Pulldown â?? 3 sets to failure
Pull Overs (DB or Cable) â?? 3 sets failure
(Giant set 3 rounds â?? failure)
Hanging Knee Raises
Rope Crunch
Broomstick Twist
Decline Bench Leg Raises
Swiss Ball Crunch
Saturday: Delts/Traps/Arm/Calves
(AM â?? Delts/Traps, PM â?? Arms/Calves)
DB or Military Press â?? 3 sets 8-12 reps
Lateral DB or Cable Raise â?? 3 Set 8-12 reps
Bent over DB Lateral or Pec Deck â?? 5 sets 10-15
Front Raise â?? 3 sets 10-15
Upright Row (wide grip) â?? 3 sets 10-12
Superset:
Skull Crushers â?? 3 sets 8-14
Barbell Curl â?? 3 sets 8-12
Superset:
Weighted Dips â?? 3 sets to failure
Incline DB Curl â?? 3 sets 8-12
Superset:
Rope Extension â?? 3 sets 12-15
Concentrated Curl â?? 10-15
(Giant set 3 rounds)
Standing Calve Raises â?? 10-25
Seated Calve Raises â?? 10-25
Donkey Machine â?? 10-25
Reverse Tib Raise â?? 20-30
Sunday â?? Cardio
30 minutes HIIT intervals
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
1/2 cup of oatmeal
Supplements after meal 1
2,000 mg Vitamin C, Multi-Vitamins, Vitamin D 5,000 IU , Glucosamine Chondroiton, Zinc, and 2,000 mg Omega 3 Fish Oil
Meal 2
5oz Chicken
1/2 cup of Basmati Rice
�½ cup of green beans
1.5 tbsp of almond butter
Meal 3
5oz Ground turkey in taco seasoning
1/2 cup of Basmati Rice
�½ cup of green beans
1.5 tbsp of almond butter
Meal 4
5oz Chicken
1/2 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: 2,528
Carbs: 221 g
Protein: 311 g
Fats: 44 g
Here was a pic of me after my workout. My waistline still isn’t where I want it to be but it looks a lot worse here after a pretty tough oblique and ab workout. 2 weeks to go!
I haven’t posted anything in a while and I apologize. I started “Peak Week” yesterday and am actually front loading carbs this contest to experiment for the NPC Masters Championships in July. Here is my pic one week out. If you happen to be at Dallas Europa this weekend (huge show) I will be at the Labrada Nutrition booth for a while so come by and say “hello.” If you need to contact me I am at facebook.com/chadjacksonfit and IG and Twitter @chadjacksonfit
One week out
Abs after a 400 g carb load day yesterday
Looking on point Chad! I’ve been following on IG. You’re very inspirational to me both in terms of fitness and also your faith. It’s easter lose perspective during prep, and that doesn’t seem to be the case for you. Enjoy the process this week my friend, pulling hard for you!
Great work!
3rd in masters and 6th in open division at the Europa Supershow in Dallas this past weekend. Pleased with the results and know what I need to work on for the Masters Championships. Will give some details about the week later. Here are a few shots from the contest.
My 25 month transformation was celebrated on stage at Europa Supershow in Dallas. It has been an awesome ride. You can do it steroid/HGH/hormone/diuretic free without doing crazy carb/sodium and water manipulation. You can also do it in your 40’s.
Congrats…You look friggin awesome. Job well done!
5 kids? You must have a very understanding wife or you’re a terrible father(joking)…
Seriously how to find time to workout and prepare food etc?
Loving your progress.
[quote]AzCats wrote:
Congrats…You look friggin awesome. Job well done![/quote]
Thanks. It has been a fun journey.
Dude, incredible progress. Your discipline and dedication should be commended. One thing tho,
Your wife had to want to do you more as she saw you getting In better and better shape. I mean, you went from average looking dude to fuckin perfect body and chiseled face… It really made no difference in your sex life??? Not trying to get personal, just curious lol
Thanks but won’t answer that one…[quote]Kelvinzero wrote:
Dude, incredible progress. Your discipline and dedication should be commended. One thing tho,
Your wife had to want to do you more as she saw you getting In better and better shape. I mean, you went from average looking dude to fuckin perfect body and chiseled face… It really made no difference in your sex life??? Not trying to get personal, just curious lol [/quote]
I’m mainly posting this here cause it seems as if my pm isn’t working and also for some reason I’m getting an error when i try posting a new thread. Sorry for the post being so long, but wanted to put as much as i could in.
I just saw your post and I have to say, Incredible and motivating results. I mean incredible. I’ve just started getting back into working out recently. My best shape ever was a few years ago and I’ve definitely seen the muscle memory kick in during the past/first 2+ months. The difference is that I’m trying to gain weight. I started off at about or under 160lbs and now around 175lbs. I am trying to bulk up a bit, but I’m noticing that not all the weight I’m gaining is getting definition. Especially in my chest area. Though it seems that it’s getting more defined, it’s still flabby (not overly) and a little in the stomach area. I guess the advise I’m seeking is am I doing the correct exercises and diet for what I’m trying to do. Or am I giving up on the workout program too early. I’m also probably not doing as much cardio as i should…
I’m currently around 175lbs and 5’10.
my diet and workout:
Meal 1: Shake with 1 serving of Bodylogix protein powder, 1 whole banana, a couple handfuls of spinach, a few scoops of Greek Yogurt, & 1/2 cup of oatmeal.
Meal 2: 6 egg whites with a serving of grits
Meal 3: Chicken breast with a couple servings of quinoa
Meal 4: Meal Replacement bar (Big 100 Metrx)
Meal 5: Shake with 1 serving of Bodylogix protein powder, 1 whole banana, a couple handfuls of spinach, a few scoops of greek yogurt, & 1/2 cup of oatmeal.
Meal 6:Chicken, beef or salmon with sweet potato, brown rice, or quinoa
Meal 7: before bed a bowl of cottage cheese with raspberries or other fruit
recently added in a bagel with breakfast and ezekiel bread with peanut butter at dinner. I’ll post my workout routine in a separate message to see if it goes thru.
my workout:
Weeks 1, 2, and 3 do the following workout routine.
Monday: (five minutes of light cardio to warm up)
Squats:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don’t train to failure)
Dead lifts:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don’t train to failure)
Standing calf raise:
- 5 sets of 10 reps
Leg raises:
- 5 sets of 10 reps
Incline sit ups:
- 3 sets of 10-20 reps
Tuesday: (five minutes of light cardio to warm up)
Incline barbell bench press:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don’t train to failure)
Seated dumbbell shoulder press:
- 5 sets of 8 reps
Bicep cable curls: (from low pulley)
- 5 sets of 10 reps
Tricep push downs: (using straight bar attachment)
- 5 sets of 10 reps
Bent over dumbbell lateral raises:
- 3 sets of 10-15 reps
Thursday: (five minutes of light cardio to warm up)
Leg press:
- do a couple warm up sets first
- 4 sets of 15 reps
Leg curls:
- 4 sets of 15 reps
Wide grip pull downs:
- 4 sets of 15 reps
Hyper extensions:
- 4 sets of 10 reps
Pull down ab crunches:
- 4 sets of 15 reps
Friday: (five minutes of light cardio to warm up)
Incline dumbbell bench press:
- do a couple warm up sets first
- 4 sets of 10 reps
Dumbbell side lateral raises:
- 4 sets of 10 reps
Bicep dumbbell curls:
- 4 sets of 12 reps
Tricep push downs: (with rope attachment)
- 4 sets of 12 reps
Barbell upright rows:
- 3 sets of 15 reps
Keep records of the exercises, weights, sets, and reps that you do. Each workout try to beat what you did for your previous workout. With the squat, dead lift, and incline barbell bench press try to add 5 lbs. to the bar each week and do the same number of sets and reps.
Weeks 4, 5, and 6 do the following workout routine.
Monday: (five minutes of light cardio to warm up)
Bent over barbell rows:
- do a couple warm up sets first
- 5 sets of 8 reps
Barbell shoulder shrugs:
- 5 sets of 10 reps
Leg extensions:
- 5 sets of 10 reps
Leg curls:
- 5 sets of 10 reps
Seated calf raise:
- 5 sets of 10 reps
Incline sit ups:
- 3 sets of 10-20 reps
Tuesday: (five minutes of light cardio to warm up)
Decline barbell bench press:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don’t train to failure)
Seated barbell shoulder press: (i.e. military press)
- 5 sets of 8 reps
Preacher barbell curls:
- 5 sets of 10 reps
Lying tricep extensions: (with the EZ bar)
- 5 sets of 10 reps
Cable upright rows: (from the low pulley)
- 3 sets of 15 reps
Thursday: (five minutes of light cardio to warm up)
Hack Squat::
- do a couple warm up sets first
- 4 sets of 15 reps
Stiff leg dead lifts::
- 4 sets of 15 reps
Seated cable rows:
- 4 sets of 15 reps
Leg raises:
- 4 sets of 12 reps
Crunches::
- 4 sets of 25+ reps
Friday: (five minutes of light cardio to warm up)
Flat dumbbell bench press:
- do a couple warm up sets first
- 4 sets of 10 reps
Dumbbell front lateral raises:
- 4 sets of 10 reps
Bicep barbell curls:
- 4 sets of 12 reps
Tricep push downs: (with V bar attachment)
- 4 sets of 12 reps
Close grip pull downs:
- 4 sets of 15 reps
Keep records of the exercises, weights, sets, and reps that you do. Each workout try to beat what you did for your previous workout. With the decline bench press and the bent barbell row try to add 5 lbs. to the bar each week and do the same number of sets and reps.
Weeks 7, 8, and 9 do the following workout routine.
Monday: (five minutes of light cardio to warm up)
Squats:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don’t train to failure)
Partial Dead lifts: (use a power rack and set the bar just below your knees)
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don’t train to failure)
Chin ups:
- 4 sets of as many reps as you can do
Pull down ab crunches:
- 5 sets of 10 reps
Leg raises:
- 5 sets of 10 reps
Tuesday: (five minutes of light cardio to warm up)
Flat barbell bench press:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don’t train to failure)
Bent over dumbbell lateral raises:
- 4 sets of 10 reps
Dumbbell side lateral raises:
- 4 sets of 10 reps
Dumbbell front lateral raises:
- 4 sets of 10 reps
Bicep cable curls: (from low pulley)
- 5 sets of 10 reps
Tricep push downs: (using straight bar attachment)
- 5 sets of 10 reps
Thursday: (five minutes of light cardio to warm up)
Hack Squat::
- do a couple warm up sets first
- 5 sets of 10 reps
Leg press:
- 4 sets of 15 reps
Chest supported row: (i.e. T-bar row, hammer strength seated row, etc.)
- 4 sets of 10 reps
Hyper extensions:
- 4 sets of 10 reps
Pull down ab crunches:
- 4 sets of 15 reps
Friday: (five minutes of light cardio to warm up)
Dumbbell bench press on the stability ball:
- do a couple warm up sets first
- 4 sets of 10 reps
Dumbbell shoulder press sitting on the stability ball:
- 4 sets of 10 reps
EZ bar bicep curls:
- 4 sets of 12 reps
One arm over head dumbbell extensions:
- 4 sets of 12 reps
One arm dumbbell rows:
- 3 sets of 15 reps
Weeks 10, 11, and 12 do the following workout routine.
Monday: (five minutes of light cardio to warm up)
Leg press:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don’t train to failure)
Stiff leg dead lifts:
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don’t train to failure)
Wide grip pull downs:
- 4 sets of 10 reps
Incline sit ups:
- 5 sets of 15 reps
Leg raises:
- 5 sets of 15 reps
Tuesday: (five minutes of light cardio to warm up)
Dips: (add extra weight if needed)
- do a couple warm up sets first
- 5 sets of 5 reps (train heavy, but don’t train to failure)
Chin ups:
- 4 sets of as many reps as you can do
Side lateral raises:
- 4 sets of 10 reps
Seated barbell shoulder press: (i.e. military press)
- 4 sets of 10 reps
Bicep dumbbell preacher curls:
- 5 sets of 10 reps
Tricep push downs: (using rope attachment)
- 5 sets of 10 reps
Thursday: (five minutes of light cardio to warm up)
Squats:
- 4 sets of 15 reps
Leg curls:
- 4 sets of 15 reps
Leg extensions:
- 4 sets of 15 reps
Seated cable rows:
- 4 sets of 10 reps
Standing calf raise:
- 4 sets of 10 reps
Pull down ab crunches:
- 4 sets of 15 reps
Friday: (five minutes of light cardio to warm up)
Push ups with feet elevated on the stability ball:
- 4 sets of as many reps as you can do
Seated dumbbell shoulder press:
- 4 sets of 10 reps
Standing one arm dumbbell curls:
- 4 sets of 12 reps
(Super set the curls with the over head tricep extensions, you can use the same dumbbell for both exercises. For example, set of curls with one arm, set of curls with the other arm, set of extensions with one arm, set of extensions with the other arm, with no rest in between.)
One arm over head dumbbell extensions:
- 4 sets of 12 reps
Close grip pull downs:
- 4 sets of 15 reps
Brian9955, everything looks good to me. Looks like your protein is high enough (looks to be in the 200 g range–make sure you are in that 175-300 g range). Break down your calories and macros for me. If you don’t know, you should. Just use an app to do it (ie myfitnesspal). I wouldn’t worry about cardio too much unless you hit a stalement after you cut a bit of calories and still not coming off. Use cardio as your last card especially since you are still wanting to put on muscle. Just monitor your calories and macros and if you are starting to put on un-needed weight then cut back on calories. I will have to see your calories and macros to really suggest a next step.
[quote]Kelvinzero wrote:
Dude, incredible progress. Your discipline and dedication should be commended. One thing tho,
Your wife had to want to do you more as she saw you getting In better and better shape. I mean, you went from average looking dude to fuckin perfect body and chiseled face… It really made no difference in your sex life??? Not trying to get personal, just curious lol [/quote]
that’s a pretty epic first post. I wonder if anyone’s been banned after 1 post before…
Thanks for taking look…I took a screenshot of my macros, so hopefully you can see it. The screenshot is without adding in the Ezekiel bead w/ peanut butter and bagel into the diet. With it included, I’m probably at 3400 calories. Without it’s about 2800 calories.
