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Transformation from bulking to contest day

onerepmaximum

onerepmaximum

New member
done bulking

I'm about 9 weeks out now. 189 lbs and about 8% BF I think. My photographer was not the most cooperative, but you get the idea.




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looking good bro, you packed on some serious size. IMO thats nearer 12% than 8% but its hard to tell with that lighting

nice work!
 
I'll post 'em up. My quads are at 25", 16" calves. I just took these with my cell phone today, I'm waiting on the wheel shots to get developed. Thanks for the comments.
 
You're right Tweakle, I do look fatter than 8% in these. I think it's the quality of the pics though, I took them on my cell phone. In person, I'm pretty vascular and more cut right now.
 
Thanks for all the replies. I'll post up about every week so I can track my progress. I have some better quality picks, that I will probably replace these with when I get them.
 
Thanks for the comments, Genarr3 you're right about the avatar. I was thinking of holding off for a little while, you talked me into it.
 
Id still kick your ass in a tickling match

anyway mang way impressive, your traps are gimungous, Id love to rub you down with oil b4 your comp
 
PoyeBoy said:
Id still kick your ass in a tickling match

anyway mang way impressive, your traps are gimungous, Id love to rub you down with oil b4 your comp
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You probably would get me in a tickling match, but I own at thumb wrestling. I'm going to auction the privildge to oil me up on contest day on E-bay. I hope Salma Hayek wins.
 
The first one got kind of washed out with the flash. You can see the wheels a little. The other two turned out pretty good. 8 weeks out.

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Thanks. I have made some progress since last week. That's the name of the game. I think I should be able go in there looking about the way I want to.
 
gator_mclusky said:
Ulook solid....hard work paying off.

thick calves too!

Gator

Keep it up.
Click to expand...
Thanks man. I have been blessed with good calves, I guess. I don't train them much, but they have never been a problem for me. I think it from years of wrestling and running stairs with someone on my back. I appreciate all the comments.
 
Love the new pics, looking hot onerep!

I may have to fight Poye for the "oil rub down"...

Salma too.. I think I can take her.. ;)
 
Seashell said:
Love the new pics, looking hot onerep!

I may have to fight Poye for the "oil rub down"...

Salma too.. I think I can take her.. ;)
Click to expand...
Wow, thanks girl. I can go ahead and delegate you the official oil rubber downer right now. Perhaps we can get your title changed?
 
gl I think u r cute.

wanna hook up (as friends only bro) I could oil u up b4 the show and keep you lose
 
Here are my week six photos. I should have done them like this all along. I will from now on. This is what the judges will see the first round of prejudging (relaxed round). Except hopefully, I will be posing right (my front and back ones were off) and my skin will be a little thinner.


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ChewYxRage said:
wow- coming along nicely.....are you about where you want to be right now?
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Yeah, I think I am pretty close. I am still holding a touch of water and my skin is just a little thicker than I want to be, but I still have 5 and a half weeks. I weighed 177 this morning and I want to go in weighing around 172, I think. I was a little worried about peaking too early, but I'm just gonna keep doing what I'm doing and see what happens.

Seashell, you are the best. Thanks.
 
That back picture is sweet. What does your back workout consist of? Excellent waist line. What is your waist measurement and what is your cycle history?
 
Lumberg said:
gl I think u r cute.

wanna hook up (as friends only bro) I could oil u up b4 the show and keep you lose
Click to expand...

are you a fruitloop? That comment makes you sound like you have a little sugar in the britches.:blow:
 
bullcocky said:
That back picture is sweet. What does your back workout consist of? Excellent waist line. What is your waist measurement and what is your cycle history?
Click to expand...
when I do back, I do at least chin-ups, deadlift and bent over rows. Most of the time I will throw in upright rows and reverse flyes depending on my schedule for the day. My waist measures 30 in this pic I think. It will get a little smaller closer to game day. I sent these pics to a guy that I met who is a former Nat'l ranked BB'er. Man, he let me have. Which is a good thing. Helps me to refocus. Some of his observations were that I need to increase the thickness of my arms, he recommended hammer curls. I guess the biggest problem he says that I have is rear delts. I need to definitely make those a priority. Although, when I'm pumped, they don't look as bad as they do in these pics. Thanks for the comments. You got a PM.
 
Re: onerep

jaymis said:
can you give a breakdown of diet
Click to expand...
Pretty much, I just try ensure two things every day 1) I get about 200 grams of protein a day and 2) my calories stay around 1600 (my bmr is 1800). I carry around a little notebook and I write down what I eat and when. Here is yesterday:

0600 1/3 cup oatmeal w/ 2 Tblsp Peanut butter 250 cal 13 prot

1000 1/4 cup salmon w/2 scrambled eggs 340 cal 28 prot

WORKOUT

1200 4 oz chicken breast 1 hardboiled egg 195cal 33 prot

1500 1 can tuna 1 egg 1/2 (5 0z)sweet potato 350 cal 35 prot

2000 4oz chicken breast 125 cal 26 protein

2200 1 cup cottage cheese and M-plex bar 340 calories 41 protein

**1600 calories total and about 185g protein

Of course sometimes it varies, I'll get more or less the same though.
 
I don't do cardio. I recalced my BMR and actually since I have gotten down to 177 pounds, my BMR is 1600. The reason that I keep my cals so low is to avoid having to do cardio. My measurements haven't changed significantly since I started cutting which tells me that I'm retaining more muscle. The last time I cut, I did cardio (probably too much) and I lost a lot of muscle. I'm sure there's a happy medium somewhere.
 
I just read what you posted in the other thread Georgie. You're right I do need to check with Quadsweep. I'm pretty sure that when I carb up, any hardness that I have lost will return, probably a little better than before actually. Just as long as I don't lose too much muscle, I'm cool. I appreciate all the feed back and constructive criticism. That's why I put these up, so by all means, fire away.
 
Wow brother you're still looking great. What kind of percentages are in that 1600 cals?

Do us all a favor and post your training program! You must be doing something right to keep your mass.
 
I use the BMR calc at:

http://www.room42.com/nutrition/basal.shtml

Apollo, I'll post up my routine when I have a little more time. I think that keeping my cals closer to my BMR but low enough to still drop weight and not do cardio helps to spare muscle. As far as percentages I just try to get 200g of protein and let the rest take care of itself. I don't even keep track of fat or carbs. Just protein and calories. One of my earlier posts is a log entry from my diet book. I think it is at the bottom of the last page. Thanks for all the compliments.
 
onerepmaximum said:
I use the BMR calc at:

http://www.room42.com/nutrition/basal.shtml

Apollo, I'll post up my routine when I have a little more time. I think that keeping my cals closer to my BMR but low enough to still drop weight and not do cardio helps to spare muscle. As far as percentages I just try to get 200g of protein and let the rest take care of itself. I don't even keep track of fat or carbs. Just protein and calories. One of my earlier posts is a log entry from my diet book. I think it is at the bottom of the last page. Thanks for all the compliments.
Click to expand...

Let me know when you post up!
 
serious comments:

alter that first pose so your arms look bigger somehow

that tribal tattoo fucks up how your tricep looks. on the other side your tri looks really cool.

were u in the marines?
 
onerepmaximum said:
I just read what you posted in the other thread Georgie. You're right I do need to check with Quadsweep. I'm pretty sure that when I carb up, any hardness that I have lost will return, probably a little better than before actually. Just as long as I don't lose too much muscle, I'm cool. I appreciate all the feed back and constructive criticism. That's why I put these up, so by all means, fire away.
Click to expand...


try eating some sweet tarts(candy pure dextrose) that will harden you up with minimal calorie consumption..
 
I've heard about the Sweet Tarts before. It's a good idea. Although I don't purposely limit carbs, they do get limited as a result of the diet. I think I'm gonna start a modified CKD diet where I get about 500 carbs at least every 7th day or something like that. I've already started adding in more carbs where I can, like putting honey in my oatmeal in the mornings.

Lumberg, you're right about my left side relaxed round pose. I wasn't quite in position yet and my tattoo doesn't help either. I was in the Marines for seven years.
 
It was my intention to only post relaxed round poses in the same lighting condition as the last ones that I posted. Due to operational commitments, these will have to do for week 5. I took some madanatory poses to send to an NPC judge that I met. I hesitate to post them because you really can't see any progress. I really think it is the flourescent lights. Next week, come hell or high water, I'm gonna take some better pics. Trust me, I am much more cut and vascular than these pictures show.

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I took these last night after my last client. I was weighing around 176.5 I'm hoping to go it has been my intention since I started cutting to go in around 173, but the mirror will let me know where I need to be.
 
I was also going to comment on your calories consumption. It seems a bit low to me but I can't deny you look great. Keep experimenting a bit if you have time before a comp.
 
hey bro first of all you look great. that said I'm sure you want suggestions too.

arm looks great in first pose (bicep) in third pose I would try to find an angle that allows your bis to look peakier. whether rotating your arms back I don't know.

also your legs seem to be lagging in terms of definition. I would really want to see the difference between the quads and hams better. loks like it may be a matter of concentrating on flexing those muscles harder, looks like you are concentrating more on flexing your upper body.

could be the lighting, dunno.

looks like you have the calf flex down though, you can really see it.

of the 4 pics I would say the first two are pretty good. the one you need the most work on is the third one.

there are all kinds of little tips for holding certain body parts against others to make them look bigger, angles, etc.

oh yeah another thing I would do is work on giving a really stunning smile even when you are miserably dehydrated, flexing every muscle in your body as hard as you can, and tired as hell. you gotta flash those pearly whites bor! :D
 
Apollo asked about my training program. My philosophy has changed a bit when it comes to pre-contest. I always thought that lighter weight and more reps would help me to get where I needed to be. I've been told (by a dude that has forgotten more than I will probably ever know) that heavy weights are the key to keeping your muscles big and full. So far so good.

Monday- Legs- 4 x 10 leg press
3 x 8-12 front or regular squats
3 x 8-12 extremely deep hack squats
4 x 8-12 SLDL
3 x 8-12 seated or laying leg curls

Tues- Chest 5 x 7-10 Bench press
3 x 7-10 incline press (usually with dumbells)
3 x 7-10 decline press (always with dumbells)
3 x 8-12 dumbell flyes
3 x 8-12 weighted dips

Wed- Back 4 x 8-12 palms facing away chin-ups
3 x 10-12 deadlift
3 x 8-12 bent over rows (usually barbell)
3 x 8-10 upright rows (usually smith machine)
3 x 8-12 palms facing toward lat pull downs

Thurs- shoulders 4 x 10-12 reverse flyes
3 x 8-10 overhead press
3 x 8-12 medial raises
3 x 8-10 forward raises
3 x 8-10 don't know the name. One an incline with a light dumbell, lay on your side and raise and lower the weight almost like you are swinging a golf club on your side. (for rear delts)

Friday- Arms- 4 x 8-10 straight bar curls
3 x 8-10 seated incline curls
3 x 8-10 single arm isolation curls
******I plan to start doing more hammer curls******
4 x 8-10 overhead tricep extensions with cables
3 x 8-10 tricep pushdowns
3 x 8-10 either skull crusher or reverse grip bench

We often to try to change things up and add new movements, but it usually ends up looking something like this. I had quite a few more weak points in my last show than I do now and I kind of designed this to prioritize them. I am planning to re-structure soon to key in on rear delts, arm thickness and hamstrings. The workouts I listed above take my workout partner and I about 45-60 minutes every day.
 
Thanks for the comments. You're right L-Dawg. Practice is the key to posing. I haven't been in the mirror much. I was noticing that my legs do seem a little less cut right now then I have seen them recently. Gonna have to try to figure that one out. I wanted to make sure that I didn't keep retaking shots until they came out the way that I wanted them too. On gameday, you have one shot to hit it right and it needs to be second nature. It's about to become a bigger priority starting Tuesday.
 
OK I just looked more closely at the first two shots and I think I know why your legs looked small to me. the hamstring bulge in both is nto easy to see because directly behind your front leg is the back leg. you want that bulge silhouetted against something lighter. try adjusting the position of your back leg.

On contest day be aware of your surroundings (the color of the backdrop, the position of the judges) so that you can take these tips and apply them.

If I were you I would be keeping a list, and create some sort of mnemonic device to help you remember. when you are up on stage first of all you are gonne be a) feeling like shit and b) really nervous. You need a technique to a) calm you down and make you feel more confident and b) remember everything.

You and I both know the stories of whensomeone came in to a contest without the best physique but won anyway cos of the way he protrayed himself. That's just as important os how your body actually looks.
 
Lumberg said:
OK I just looked more closely at the first two shots and I think I know why your legs looked small to me. the hamstring bulge in both is nto easy to see because directly behind your front leg is the back leg. you want that bulge silhouetted against something lighter. try adjusting the position of your back leg.

On contest day be aware of your surroundings (the color of the backdrop, the position of the judges) so that you can take these tips and apply them.

If I were you I would be keeping a list, and create some sort of mnemonic device to help you remember. when you are up on stage first of all you are gonne be a) feeling like shit and b) really nervous. You need a technique to a) calm you down and make you feel more confident and b) remember everything.

You and I both know the stories of whensomeone came in to a contest without the best physique but won anyway cos of the way he protrayed himself. That's just as important os how your body actually looks.
Click to expand...
You're right about presentation being hugely important. Mental preparation for me is pretty important too. If I'm confident in what I'm doing it will show. Starting next week, the long hours in the gym after work posing will begin. A big reason that I write down everything I eat and when, is just so I can be confident that I'm doing it right. As funny as it sounds, I do keep notes about almost everything I do for contest prep, so I can evaluate what works and what doesn't at a later time. Everyone is different and it is a lot of trial and error to get what is perfect for you. Funny thing is sometimes it changes from show to show. Sounds like you've competed before, maybe?

About the rear double bi pic I posted. I was thinking too much of flaring my back and not enough of pushing my elbows back to show the bi's and delts. There's a happy medium somewhere.
 
Nope never competed. I'm a student of the game though :D

Keep preparing and I'll be happy to offer whatever criticism I notice. Just another set of eyeballs....
 
training...posing...nutrition..

onerepmaximum said:
Apollo asked about my training program. My philosophy has changed a bit when it comes to pre-contest. I always thought that lighter weight and more reps would help me to get where I needed to be. I've been told (by a dude that has forgotten more than I will probably ever know) that heavy weights are the key to keeping your muscles big and full. So far so good.

Monday- Legs- 4 x 10 leg press
3 x 8-12 front or regular squats
3 x 8-12 extremely deep hack squats
4 x 8-12 SLDL
3 x 8-12 seated or laying leg curls

Tues- Chest 5 x 7-10 Bench press
3 x 7-10 incline press (usually with dumbells)
3 x 7-10 decline press (always with dumbells)
3 x 8-12 dumbell flyes
3 x 8-12 weighted dips

Wed- Back 4 x 8-12 palms facing away chin-ups
3 x 10-12 deadlift
3 x 8-12 bent over rows (usually barbell)
3 x 8-10 upright rows (usually smith machine)
3 x 8-12 palms facing toward lat pull downs

Thurs- shoulders 4 x 10-12 reverse flyes
3 x 8-10 overhead press
3 x 8-12 medial raises
3 x 8-10 forward raises
3 x 8-10 don't know the name. One an incline with a light dumbell, lay on your side and raise and lower the weight almost like you are swinging a golf club on your side. (for rear delts)

Friday- Arms- 4 x 8-10 straight bar curls
3 x 8-10 seated incline curls
3 x 8-10 single arm isolation curls
******I plan to start doing more hammer curls******
4 x 8-10 overhead tricep extensions with cables
3 x 8-10 tricep pushdowns
3 x 8-10 either skull crusher or reverse grip bench
Click to expand...

Hello again - just noted your pics and recent comments to others and wanted to provide some more feedback:

Glad to hear you eat meat, so by all means try to add it to the 5th meal in the nutrition i suggested. I'd be careful with things like honey and sweet tarts, (some people may think i'm just being a shit - but 3 1/2-4% bf is pretty tough to achieve with these in your diet.)

Training: Didnt see hardly any hamstring work on leg day or any other day except SLDL & LL curls - just wondered if you are leg pressing also? Are you planning to do walking barbell lunges-they really tighten up your ass and hams. I might not do Deads after ten weeks out and i wouldnt do deads and bent rows in same week/session - alternate 1 wk deads then 1wk bent row/weighted hypers. Good to see u have arms on their own day. I always did tri's first and heavy. Maybe start with heavy tri pressing, big power mvmts first-close grip bench, skulls, then move to your cables & lighter, etc. Same with bi's - big mvmts first, barbell curls, dumbells and on down. Just my suggestions anyway.

Posing & stretching are definately things most i know hate practicing, but it truly benefits by both making your muscles harder and adding seperation. Aside from that it will become second nature, since u cant see yourself in a mirror onstage. I would suggest in your bicep or side poses really sitting back low and smashing your front leg ham (to judges) against the back leg to press it out there. I will try to look at pics a bit more tomorrow too. Take care.
 
QSS, That you so much for taking the time to offer input. I'm sure that I don't have to tell you how mentally taxing the last weeks before a contest are. I also do leg presses and hack squats, I go as deep as possible to stimulate glutes and hammies. My glutes are getting that squared look when I put one leg back. In 5 weeks, I think there will be some striations. Thanks for the tip about the walking lunges, I'll incorporate them.

Why do you recommend no dead lifts after 10 weeks? I'm sure there is a good reason, I'm just curious.

I added the honey to the morning oatmeal just because after I looked at my diet log over several days, I realized that I was getting a lot less carbs than I would have liked. I'm probably better off putting low gl carbs in throughout the day though. I am a little hung up on trying to make sure that I don't catabolize too much muscle. Thank you again, you are a definite asset to the boards.
 
finally wk 4 pics

Well, I took these as an after thought. I just finished working legs and having a meal, but here they are. Fire away:

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Dude I can't get over how bad that tribal tat makes your left tri look....I'm scrolling down going mm hmm hmmm hmm mmm and on the last one I'm like, nice tri...wait how did I miss that on the other side....scroll up..then I see the tat covering it up.

ah well nothing you can do about it....in freestyle posing just be sure to hit the right one broly :)

on the back shot...not sure how "relaxed" you're supposed to be..are you flexing your hams and glutes? if so flex 'em harder! also one ass cheek looks kinda lower than the other...not sure if you're subconsciously kinda leaning to one side or not...no wait you definitely are...look at the bottom edge of the picture frame in reference to your shoulders.

Other than that have you figured out what you're gonna do with your hands? point? three fingers? figure out what looks good.

where's that smile? are you not supposed to smile for those poses? I still haven't seen your pearly whites.
 
My left tri is a little behing my right tri, but oddly enough when I do a best side tri, my left looks better. In the relaxed round, it does look pretty bad and the tat doesn't help. The tan will cover it pretty good , but it won't make up for the symmetry gap. You caught me on my back pose, I wasn't flexing my hams and glutes. My wife was holding the camera a little crooked. I may be leaning a little, but I think her photography contributes a bit, too. Not too sure what to do with the hands, just playing around now, trying to look relaxed and still be tensed.
 
sawastea said:
Looking soilid bro...

How are the abs cming along?
Click to expand...
My abs are looking pretty good. I don't think I'm going to lose too much more body fat between now and the show. When I do my rear poses with one leg back, my glutes start to striate. They should be ready do go in 3 weeks and 5 days. Thanks for all the compliments.
 
Looks like your low back is really starting to come together as well. Looking good bor.
 
powerslave said:
Looks like your low back is really starting to come together as well. Looking good bor.
Click to expand...
My lower back has been a strength of mine, probably from dead lifts.

Lumberg, clean your PM box out.
 
Re: done bulking

cleaned it out. I think they reduced the number of messages allowed from 100 to 50. :mad:

got some space now bro.
 
Re: done bulking

WOW! i haven't checked this thread in a while and i have to say you've made great progress! awesome job bro:)

how has the diet been treating you in terms of energy? my training partner is doing a contest in 3 weeks and he's been struggling a bit more lately (he's sitting at 6.5%bf).
 
Re: done bulking

Optimus B said:
WOW! i haven't checked this thread in a while and i have to say you've made great progress! awesome job bro:)

how has the diet been treating you in terms of energy? my training partner is doing a contest in 3 weeks and he's been struggling a bit more lately (he's sitting at 6.5%bf).
Click to expand...
Thanks for the compliment. The diet is the worst part about it, but it hasn't been so bad that I can't stand it. When I did my show last July, I looked like I just escaped from Auschwitz. I don't have that emaciated look this time. Could be due to some of the supplements that I'm taking or the fact that I started a bit earlier out and had less BF to start with. I'm feeling pretty good, right now. 3 weeks and two days for me too. Where is your friend at? Maybe we are doing the same show. I'm gonna be in Birmingham, AL.

Oh wait, I just realized that you are in Canada. I doubt your partner and I will be adversaries at this one.
 
Re: done bulking

onerepmaximum said:
Thanks for the compliment. The diet is the worst part about it, but it hasn't been so bad that I can't stand it. When I did my show last July, I looked like I just escaped from Auschwitz. I don't have that emaciated look this time. Could be due to some of the supplements that I'm taking or the fact that I started a bit earlier out and had less BF to start with. I'm feeling pretty good, right now. 3 weeks and two days for me too. Where is your friend at? Maybe we are doing the same show. I'm gonna be in Birmingham, AL.

Oh wait, I just realized that you are in Canada. I doubt your partner and I will be adversaries at this one.
Click to expand...
i'm glad to hear that everything's going great, i wish you the best of luck! :)

ya, i doubt that you two would be adversaries, we're in manitoba! aside from that, you've got about 30lbs on him (he's 5'6" ~145lbs).

one last thing, what %bf did you start at?
 
Re: done bulking

My last show, I was 155 (at 5'6"). This time I started at 198 with about 8%-9% BF (I think). The first pics that I posted on this thread where when I was 9 weeks out in January. I was holding a ton of water so it looks like I'm fatter than I actually was. I'm holding steady at 175 right now and I anticipate going in around 172 or so. Maybe a little less when I dump my water.
 
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