Being that this time of year everyone seems to forget about the gym and all of their good eating habits. I challenge all of you to continue to maintain the course. Stay strong and show everyone what it is like to be a part of this cherished group (bodybuilding/fitness/ health fanatic). Don’t get me wrong. I’m not asking you to not eat any of those great desserts throughout this Christmas holiday, just do it in moderation. Have a slice of cake, not a chunk. Eat a couple of cookies, not a dozen. Get my point. Good advice is to always eat a good, healthy meal immediately before you leave to go to a party or social gathering. This will help control the urges to gourge as soon as you hit the event. I’ve seen many people and clients go crazy over this week of holidays and sabotage months of hard work. Don’t let it happen.
During this holiday season, try to go out of your way to be nice to everyone you come in contact with. Lord knows that we’ve seem to stop caring for the “other guy”. People are only concerned about themselves and they don’t care who they step on to get what they want in life. Let’s be different and spread some love and happiness to those around us. I know that sounds corny, sometimes it just seems like we are becoming more and more inhumane towards each other. Spread the love people!
On the contest front, things slow down as far as the competitions go and don’t pick up until March. We’ve got a great show down this way in West Palm Beach called the Sunshine Classic and Wheelchair Nationals. What an inspiration to see these wheelchair guys and gals strutting their stuff up on stage looking absolutely great.
Just because it’s the offseason doesn’t mean it’s time for me to fatten up and let things go. Just the opposite. Normal offseason weight is 235 lbs and have been successful at keeping my weight below 220 lbs. Kicking training up to keep making improvements. The pack is getting crazier and crazier each year. There is no rest time or breaks. Doing so will only give the other guy a clear shot to pass you up.
Well, enough for this week. I know not much substance this week, but hey it’s the holidays. Live, love & laugh everyday of your life. Life is a precious gift and we don’t know when it’s going to be taken away from us or from someone who we care for.
Its been about 2.5 weeks since I competed and I’ve managed to squeeze plenty of water back on lol. Right now I’m having 1 cheat night during the week usually Tuesdays and then Saturdays are reefed day where protein is kept at a medium level, fat is low and carbs are sky high. After last nights reefed I’m sitting at about 230 with just boxers on. Feeling great though. Starting to re-gain previous strength in the gym and still keeping very good vascularity. I would love to get up to 260-265 while staying reasonably lean then decide what I’m going to do. I don’t think it will be a problem as before the show I was hitting 240-245 or so. We’ll see how my body responds this year. Since my approach now is lower carb numbers MOST days besides my refeeds and carbs post workout only I’ll see how my body does. I’ve always loved higher fat diets my body just doesn’t like carbs day in day out in every meal, even at a lower number I tend to put on bodyfat, not just water. So we’ll see where this takes me. I truly have not and really don’t see myself snapping back into party mode. I am doing very well in Dj’ing right now but only allowing myself to have a couple drinks if any once a week. No more going out during the week, because I simply can’t go out stay out late drink and stick to my diet or cardio. I know I’m young and realize I will always keep a balance and enjoy myself because I have a few friends that completely take away anything besides bodybuilding and well in my opinion their lives are boring as sh*t. I could never live like that, but I do know what goals I have in mind in bodybuilding and won’t let myself side track from them. School is out for a few weeks which is nice and I did manage to pull straight A’s this semester despite the contest prep which made the ‘rents proud lol. As far as what’s coming up in my life I am playing at a club this weekend in Miami again Friday night. Saturrday keeping it low key as my mom is headin out of town until New Years so going to spend our “x-mas” together Saturday night, probably hit up some Sushi . I’m counting down the days until January 23rd when me and 3 of my best friends are going on The Groove Cruise. It’s a cruise sponsored by the Opium group which runs Prive and Mansion in South Beach. Like 10-15 of the hottest House Dj’s in the World are attending the cruise and it’s basically one non stop party. Its from Friday to Monday and we go to Coco Kay and Nassau. Constant pool and beach parties thrown by the best Dj’s and everyone on the ship is only there for the Groove Cruise there is no families or old people so its gonna be absolutely insane, can’t wait. Making sure I don’t throw on too much fat till then cuz the abs gotta stay in haha.
I look like a raisin that has been left out in the sun for too long. Like a bad train wreck unfolding before my eyes – or like when a group of overweight midgets run by you on the beach wearing thong bikinis – I cringed to watch but couldn’t bring myself to turn away either.
You might want to bring some extra band-aids when you watch this….
…..because I am CUT THE F*CK UP!!!</em>
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Christine Wan – 1998 NPC Southeastern USA Bodybuilding Championships
The Experience
Its insane how long the process is and how it all comes down to one day. You can look your absolute best 24 hours before the show and then on game day look completely different. That is definitely the hardest part of the sport in my opinion. Nailing it all down on the day of the show. Obviously as contests come and go I will see what works best, it was just kind of hard judging exactly what was needed even though we ran trial runs in the past with my carb ups. Either way I am extremely happy where I placed. I ended up coming placing 3rd in the Mens Open Heavyweight. I did make a few mistakes though.
Mistake # 1: Not entering the Novice Class as well. Being one of the youngest guys in the whole competition and being my first show I don’t know why I didn’t go ahead and do both classes. Dumb mistake.
Mistake # 2: Weighed in @ 202 lbs. The bottom of the heavy weight class. I weighed myself 4-5 days out and guessing since EVERY DAMN SCALE is different it seems, I was about 208 with NO CARBS for about 4 weeks. I thought I was definitely going to come in as a heavyweight no questions asked with the light-heavies not even in my reach especially after a few days of loading. Next time get an accurate scale. There was one guy in the light-heavies that I could have ran with. Everything else was nothing great.
Other than that I’m happy. A few more weeks I would have nailed it. I started 13 weeks out with quite a few carb loads along the way that were pretty high, which didn’t help but were needed to see how I would react. Next time I have a better understanding and will start 16 weeks out.
As far as offseason goes right now its been 10 days since the show and I’ve put on 20 lbs lol. Mostly water (after a huge weekend binge fest this weekend haha) it will come down to 217-218 or so in a few days. But from here on out I’m still logging all my food, slowly incorporating calories and carbs are very low right now on my non sh*t-loading days. It’s time to take a good year off, build some more maturity and put a good 15-20 lbs on my frame. Next time I want to come in at the mid to top of the heavyweight class absolutely peeled.
A HUGE thanks to IFBB Figure Pro Christine Wan. She was helping another competitor backstage and one thing led to another and she found out I was with Afitness Connection too. She helped me tremendously with my color as my big ass still sweats on no water lol and my Jan Tana was running all day. By the night show she cleaned me right up, threw some couger-comments my way and we had a few good laughs (just messin with you)
Finals are ALMOST over which is why I haven’t posted my post-show blog until a week and a half after the show, been busy as hell studying and am starting to really take off with my Dj’ing. I have been asked to play at a few very well known clubs in the Miami and Fort Lauderdale area and feedback is very good on my performances. All in all everything is going amazing right now. Back to my happy, positive self instead of a little whiny bitch I was the last few weeks of prep
This time of year is the most challenging for all of us. The holidays bring nothing but plenty of food, which 99.9% of the time is unhealthy (but yet oh so good). It seems like every week or for that matter, every day there is some kind of party or get together that brings us around unhealthy foods. Temptation around every corner. So this is a time that we must show a least a little restraint. Look at me on top of my soap box when I just ate four pieces of brownies a friend baked for me as a post-contest celebration. Holy crap were they good. Well, if you think about it, I did show a little restraint. I mean I didn’t eat them all, even though I’ll probably finish them off tonight with my wife. Thankfully, she ate three of them too. If it weren’t for her sweet tooth I’d have to eat them all by myself. Wouldn’t that be terrible.
On the future plans on the contest front. Waiting until next November, only 49 1/2 weeks away, to hit the stage again. Going to work with Hany Rambod again this year and really work my ass off to bring about the most complete package I can next year. Going to keep offseason weight to a maximum of 220 lbs, but shooting for a couple of pounds less. My normal offseason weight over the years has been 235 lbs. By staying much leaner, I should be able to come in much fuller and even a tad leaner next year. So, back hitting the weights a little harder this week and going to keep it going from here on until November 09. Best part about it is that it’s in Miami, just a hop, skip & jump from my humble obode.
Now, I’ve at the National scene since 1999 and have even placed as high as 2nd in 2003 and have been all over the top 12 since. Well, after deep thinking between myself and my wife, we have decided that next year will be my last year at the Nationals. If things don’t go exceptionally well, that will be my last contest. It will be time to walk away from the sport that I enjoyed for so many years. The exception to keeping me involved will be placing 1 or 2 and receiving some endorsement contract. This sport, although enjoyable and full-filling, is extremely costly. My wife has given up so much so I can live out this dream and it is time for me to return the favor. Besides, that fire eventually fades and the will to push to the limit fades as well.
But that day hasn’t come yet, so for the next 49 1/2 weeks, I’m going to work my ass off to hit that National stage in hometown Miami and BRING IT!!!
All for now. Peace and love to all. Eat well, but have a little fun. I know I will. I can hear those brownies calling me now
The goal of the pre-workout peroid (which is normally around 60 minutes prior to the start of the warm-up) is basically to saturate the body with nutrients in order to provide the correct amount of sustained energy levels, while at the same time increasing concentration and mental focus.
It is imperative to select the proper product that will drive oneself into this state. I suggest utilizing a 50/50 blend of protein and carbohydrate that will provide a low glycemic index in order to release a slow and constant flow of energy.
2. During the Workout:
The most imperative factor that should be considered during the workout is hydration. The body is comprised of approximately 70 percent water and is essential for practically all of our bodies functions.
The priority of this phase is to consume a proper source of carbohydrate and protein: which, I suggest should fall into the ratio of 4:1.
In theory, this is the most overlooked Phase of training. For, many gym goers do not understand that in the gym, the body is broken down and not built. Proper post-nutrition and rest are make the most gains.
