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
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
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.
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
Oct 6
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
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
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
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
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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