First Time Stepping on Stage Soon


posing needing a lot of work, but getting started

April 2013

Weigh Ins
218.6 1-Apr
219.8 2-Apr
219.4 3-Apr
219.2 4-Apr
218 5-Apr
216.2 6-Apr
216.6 7-Apr
218.6 8-Apr
219.8 9-Apr
220 10-Apr
219.4 11-Apr
219.2 12-Apr
218.2 13-Apr
217.6 14-Apr
218.6 15-Apr
219 16-Apr
220.2 17-Apr
218.6 18-Apr
217.4 19-Apr
216.8 20-Apr
217.4 21-Apr
217.4 22-Apr
217.4 23-Apr
217 24-Apr
215.2 25-Apr
214 26-Apr
213 27-Apr
215.2 28-Apr
29-Apr
30-Apr

Macros
Macros Update as of April 13
Lower
Fat 73, Pro 442, Carb 575
Chest/Bis/Forearms/Rotator Cuff and a Little Cardio
Fat 73, Pro 442, Carb 575
Other Training Day
Fat 72, Pro 440, Carb 561
Back/Shoulders/Tris
Fat 72, Pro 439, Carb 551
Off Day
Fat 101, Pro 312, Carb 354

Cardio
First half of the month worked in 2 HIIT intervals into my daily total of 7:30 elliptical breaks. By end of month was up to three 3 minute elliptical breaks daily. each with 2 HIIT intervals

Pics from April 14 2013

april 14

april 14


april 14


april 14 2013

posing still terrible, doesn’t start improving noticeably till in the summer when I got some help

May 2013

Weigh Ins - during this month I went to speak at an academic conference in China and was out of the US for a while
216.8 1-May
215.4 2-May
215.8 3-May
214.2 4-May
211.8 5-May
212.6 6-May
212.4 7-May
214.8 8-May
214.6 9-May
214.4 10-May
212.4 11-May
213 12-May
213 21-May
211.8 22-May
23-May
24-May
211.4 25-May
213.4 26-May
212.6 27-May
211.8 28-May
213 29-May
213.8 30-May
214.2 31-May

Macros Update as of May 27
Lower
Fat 73, Pro 442, Carb 575
Chest/Bis/Forearms/Rotator Cuff and a Little Cardio
Fat 72, Pro 438, Carb 545
Other Training Day
Fat 72, Pro 435, Carb 528
Back/Shoulders/Tris
Fat 72, Pro 432, Carb 512
Off Day
Fat 101, Pro 312, Carb 354

Cardio
During this month I still had three 3 minute elliptical breaks daily, but now had four 15 sec HIIT sprints in each

Pics from May 10 2013


Pics from May 10 2013


Pics from May 10 2013 - just showin abs starting to come in

Pics from May 10 2013

Pics from May 10 2013

June 2013

Weigh Ins
213.4 1-Jun
213 2-Jun
212.6 3-Jun
212 4-Jun
211.8 5-Jun
211.8 6-Jun
212 7-Jun
210.6 8-Jun
210.4 9-Jun
210.8 10-Jun
210.2 11-Jun
210.2 12-Jun
211 13-Jun
211 14-Jun
211 15-Jun
210 16-Jun
210 17-Jun
209.2 18-Jun
209 19-Jun
209.8 20-Jun
208.8 21-Jun
208.6 22-Jun
207.8 23-Jun
208 24-Jun
208.6 25-Jun
208.6 26-Jun
209.4 27-Jun
209.4 28-Jun
29-Jun
208 30-Jun

Macros as of June 15 - this is where I went to the 2013 ISSN Conference in Colorado Springs and learned more about fish oil in fat loss. The added fat is from going to 1-2 one gram capsules daily to 8 daily. Saw awesome results on scale first couple weeks then not so sure.
Lower
Fat 73, Pro 442, Carb 575
Chest/Bis/Forearms/Rotator Cuff and a Little Cardio
Fat 78, Pro 432, Carb 512
Other Training Day
Fat 78, Pro 423, Carb 505
Back/Shoulders/Tris
Fat 77, Pro 413, Carb 505
Off Day
Fat 108, Pro 312, Carb 354

Cardio
Now doing three 4 minute elliptical breaks daily - each have five 15 sec HIIT intervals

Pics from June 23 2013


Pics from June 23 2013

Pics from June 23 2013

Pics from June 23 2013

July 2013 Recap

Weigh Ins - here’s where progress really starts to slow and things get harder. I attended the California natural muscle mayhem during this month and had a booth for my company PR Products so while I did weigh during that trip there was a glitch with my scale and it didn’t save the info
208.6 1-Jul
207.8 2-Jul
207.4 3-Jul
207.6 4-Jul
207.8 5-Jul
207.6 6-Jul
207.2 7-Jul
8-Jul
9-Jul
10-Jul
11-Jul
12-Jul
13-Jul
14-Jul
15-Jul
205.6 16-Jul
205.8 17-Jul
205 18-Jul
204.4 19-Jul
205.4 20-Jul
205.8 21-Jul
206.8 22-Jul
204.2 23-Jul
205.6 24-Jul
207.4 25-Jul
206.4 26-Jul
204.2 27-Jul
204.6 28-Jul
205.6 29-Jul
204.2 30-Jul
205.8 31-Jul

Macro Changes
Just gradual reductions of 10 to 20 grams of carbs at a time. Not well documented in terms of numbers because if you read earlier in how I document my food I am just always rotating within my food groups very similar foods etc so I have been making these reductions without conscious awareness of the totals. Basically there’s a lot of macros to cut from so have just been gradually cutting back 60-80 kcals roughly every week with most of that coming from carbs. Shortly here I will be retallying up my macros and then documenting them all the way in till show time on this home stretch. Sorry for the vagueness here. I really began to use the food scale a lot this month as there was greater variety in my diet, etc. Really starting to take note of food volume. Example rather than raisins after a workout something like strawberries or apple slices - way more volume for the kcals. Doing this with many other foods. Will likely do a vlog on these kinds of substitutions I’ve made to common foods I eat in order to get more volume in.

Cardio
In the early part of this month my hip bone spur really started to act up. Back in March I had x-rays that finally explained the burning sensation up high in my groin area and the restricted ROM. I was diagnosed with femoroacetabular impingement syndrome. Basically in the neck of your femur where the bone usually dips down in to leave a nice free path for movement I instead have an extra bump of bone which has been slowly eating into my labrum over the years. I guess I was born with it, but it’s just caught up on me. So with resistance training since March now that I know the problem I’ve developed a lot of work around strategies which largely consists of going with a very narrow stance on all my squat type moves and going a little shallower by a couple inches on all those. Ok so on to cardio. Since things were really flaring up I had to switch over to just walking stairs and pool cardio. Late in the month I was able to go back to my elliptical sprints for my 7 days a week elliptical breaks. I think some of why things flared up was because I went to 24 minutes of total elliptical breaks per day on off days and 16 minutes for on days. And within these I’d have five 15 sec HIIT intervals for every 4 minutes on there. I think it just became too much of the same thing in terms of total HIIT. Meaning just way too much repetition of the same movement pattern. Thus when I brought these back in - for my brief cardio done after chest and leg days and my main cardio of my “other” day I subbed in mostly pool jogging just to have more variety. Since that was moderate or low intensity I just did double the total minutes I’d normally do from the higher intensity elliptical work. All was good.

Pics taken July 7. A note on my pics: they are always taken fasted, no pump, and in poor lighting that makes me look semi washed out and doesn’t show definition well. I do this on purpose. I figure if I work toward looking good in this lighting I’ll know I’m ready. All other conditions are the same - I take the pics at night so not effected by lighting. This also means I am usually very low on food and carbs - haven’t eaten many carbs for several hours and again just a variety of factors contributing to looking about the worst I can possibly look, but also have consistent circumstances. One of them being that pics are always taken on off days so as to not be affected by any transient changes from a workout done earlier that day. I’ve really learned to appreciate the factors of pictures this prep. Most people take their pics in lighting that makes them look great because they always want to show their very best. That’s fine, but it’s amazing how you can look like two different persons simply by lighting and all the factors mentioned above. I’ve never appreciated it so much until now, but SOOOOO true. Anyways, here’s the pics

july 7 pics

july 7 pics