CANADA BODYBUILDING - CANADIAN BODYBUILDING FORUM
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  1. #1
    Twirp
    Join Date
    Oct 2013
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    Fredericton, NB
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    Default 2013 NB Men's Physique Prep

    September 15th
    - 174.2 lbs
    Diet: "Flexible" summarized: 1-2+ veggies per day... 1-2+ fruits per day... 12-15g fiber per 1000kcal intake per day(or more for some ppl), and hit your macros that are geared towards your physique/performance goals. 80-90% foods you'd consider nutritious/whole... 10-20% whatever else that fits.
    ~3200 cals: 180g P/450-550g C/ 65g F, 40-60g Fibre.
    No cardio
    Click image for larger version. 

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  2. #2
    Twirp
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    Oct 2013
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    Fredericton, NB
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    Oct 1
    tightened up my diet frame work. Set cals at 3k: 1g Protein/lb, 15% cals to fats, and the rest to carbs (with a fibre target around 50g).
    No Cardio
    Click image for larger version. 

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  3. #3
    Twirp
    Join Date
    Oct 2013
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    Fredericton, NB
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    Oct 4
    reduced calories a little, been eating 3000 cals/day, 175g protein, like 470g carbs, 50g fats, and 50g fibre - since monday (was higher fats and carbs before) and lost 3 lbs oooops haha. I'm going to add some cals via fat (would normally be to carbs) bc it gives me more flexibility with my food choices.. I eat a lot of cereal and almond milk, even that fat adds up quite fast.

    no cardio

    175 this am.
    Click image for larger version. 

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  4. #4
    Twirp
    Join Date
    Oct 2013
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    Fredericton, NB
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    Legs from Oct 5

    4 wks out, 175 lbs - and dropping.

    3025 cals/day.
    175g protein
    525g carbs (50g to fibre)
    50g fats

    0 cardio
    Click image for larger version. 

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  5. #5
    Twirp
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    Oct 2013
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    Fredericton, NB
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    Default

    Oct 6
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  6. #6
    Twirp
    Join Date
    Oct 2013
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    Fredericton, NB
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    Default

    Oct 7
    ~175 lbs today

    Trained: Chest/Delts/Arms
    Low Inc Smith Machine - 4x10
    Cable Flyes - 4x10
    SS DB Lateral Raises - 4x15
    w/ Rear Delt Flyes on Reverse Pec Deck - 4x12
    SS Hammer Curls - 3x10
    w/ Tricep Rope Pushdowns - 3x12
    SS Overhand BB Curls - 3x10
    w/ Overhead Tricep Rope Ext - 3x12
    *still no cardio
    Click image for larger version. 

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  7. #7
    Twirp
    Join Date
    Oct 2013
    Location
    Fredericton, NB
    Posts
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    Default

    Oct 11 - 3 weeks out
    Down to 173 lbs on the button this morning.

    Trained: Chest/Delts/Arms
    Low Inc Smith Machine - 4x10
    Cable Flyes - 4x10
    SS DB Lateral Raises - 4x15
    w/ Rear Delt Flyes on Reverse Pec Deck - 4x12
    SS Hammer Curls - 3x10
    w/ Tricep Rope Pushdowns - 3x12
    SS Overhand BB Curls - 3x10
    w/ Overhead Tricep Rope Ext - 3x12
    *still no cardio

    Diet Method: Flexible (IIFYM but sensible)
    Ate:
    2975 cals
    174g Protein
    480g Carbs (50g fiber) (160g sugar)
    41g Fats
    4000mg sodium
    Click image for larger version. 

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  8. #8
    Twirp
    Join Date
    Oct 2013
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    Fredericton, NB
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    Post Thanksgiving Weekend:

    So it was Thanksgiving weekend, and I took advantage. I ate as much as I wanted, which I estimate put me up around 5000 cals that day. 2000 cals more than I needed haha, so based on the approach I use I can get daily avg cals back down to where it should be (3000) if I can burn 2000 calories yesterday and today - which I would do as a result of any 1 day of overeating.
    So, few cardio sessions and eat a little less than usual today will get me back to the 3000/day avg mark.

    Weighted 175 lbs this morning, up 2 lbs from pre-thanksgiving massacre actually.

    Trained: Chest/Delts/Arms
    Low Inc Reverse Banded Barbell Press - 4x8
    1-Arm pec deck flyes - 4x10
    SS DB Lateral Raises - 4x15
    w/ Rear Delt Flyes on Reverse Pec Deck - 4x12
    SS Hammer Curls - 3x10
    w/ Tricep Rope Pushdowns - 3x12
    SS Overhand BB Curls - 3x10
    w/ Overhead Tricep Rope Ext - 3x12

    Will eat:
    155g Protein (.9g/lb cutting cals where I can)
    400g carbs (30g fibre)
    30g fats
    2500 cals

    back up to 2900 tomorrow though
    Click image for larger version. 

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  9. #9
    Twirp
    Join Date
    Oct 2013
    Location
    Fredericton, NB
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    So today I said I was going to cut cals to tighten up more. Well I took pictures and compared them to 1 week ago, and to where I want to be an I don't think I'm going to decrease cals like I said.
    My true morning weight this morning was 172.7 lbs.

    Trained: Chest/Delts/Arms
    Smith Machine Press - Interesting technique employed here, I did 1 set at each angle of the bench starting at the top, 6 sets down to flat - 6x8-10
    Cable flyes - 4x10
    SS DB Lateral Raises - 4x12-15
    w/ Rear Delt Flyes on Reverse Pec Deck - 4x12-15
    SS Tricep Rope Pushdowns - 3x12
    w/ Wide BB Curls - 3x8
    SS Overhead Tricep Rope Ext - 3x12
    w/ Hammer Curls - 3x8-10

    Will eat:
    176g Protein
    482g carbs (50ish g fibre)
    31g fats
    2925 cals
    3200mg sodium

    Sorry wasn't thinking about my legs in these pics since they'll be covered in board shorts.. I can post flexed legs pic to make up for it if I have to
    Click image for larger version. 

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  10. #10
    Super Moderator
    National Level Bodybuilder

    Join Date
    May 2009
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    Curious what your max weight got up to since nationals? Is the physique switch for fun or are you thinking of this as the direction your taking? I think you'd do well in either, but the problem with bodybuilding is that it'll take another 30+ pounds of pure muscle to start really challenging the top guys. Physique you just never know. the guy who won nationals this year looks a whole lot like you do.


 
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