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July 29, 2010, 04:40:46 pm |
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V I S I T I R O N A G E . U S
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Topic: Hello Iron Agers! (Read 16643 times)
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PaulR
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Posts: 61
Newage Ironager
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I found this message board quite accidentaly. I was watching an interview with a writer for Muscle and Fitness about a month ago. He mentioned he had created this site...I have been hooked ever since. I have been reading every post and looking back at the changes people have made and documented over the last several years on here. So thanks to everyone who is on here, i have enjoyed this site so much.
About me: Florida boy who currently lives in Orlando. I decided to take wieght lifting my junior year in high school after reading Arnold's Modern Bodybuilding Encyclopedia and have been hooked every since. My best friend and I started that summer and have never stopped. I played college baseball and he went to the Navy but we always got in the wieght room every chance we got.
I am currently 31 years old, been lifting off and on for 16 years and the last few years have really put together some consitent and smart training routines. My latest discovery has been the nutrition side of things. I was always the skinniest kid around and never could gain wieght. I graduated highschool at 6'1" and 155lbs. Well I have managed to come into my own and currently stand 6'3" and 240lbs. I have just started the 6 small meal program and after a few weeks of skepticism I am really seeing some changes. My training partner has been commenting on my vascularity.
I have never done any drugs, I don't believe that is a part of a healthy lifestyle and not the reason I got into BBing. I take creatine once or twice and year and have really been focusing on getting 250g of protien a day....and its making such a difference. I just wanted to say hello and post some pictures, since I enjoy all of yours so much. Thanks again and here are some pics from my past. I will post some new ones soon.....
These pictures are about six months old....I will get newer ones when i reach my first goal...to get down to 230 without losing any strength....
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Dean Garratt
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Hi Paul,
Some good size you've put on there, well done ... any competitive plans for the future?
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PaulR
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Competing is not something I have ever really thought about considering all the drugs most guys take to do so. But with all the hard work and dieting I do I may enter something as a novice in the future just for myself. Then I would really focus for a while and have a goal. There is a great show in Orlando called the Deke Warner classic. Two years ago Jay Cutler was the guest poser and I met him. They have a Novice division....now I just have to convice myself to wear those posing trunks....
that's all my friends need...ammunition..lol. Thanks for the compliments and I will keep you updated for sure...I love this board...everyone is so nice and positive....I was starting to wonder if that existed anymore...
If you have any advice on competing drug free i would enjoy hearing it.
Paul.
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Dean Garratt
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Well my only advice is try seeking out a drug-free fed to compete with, of which there are plenty in the US ... the INBF might be worth considering since they operate a 7-year drug-free policy with urine tests and polygraphing. Of course, nothing is perfect and the bottom line is your own integrity, but at least by entering a drug-free show there's more chance of you competing on a level playing field.
All the best with your training,
Dean
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PaulR
World Level
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Finnegan,
Thanks for the kind words. Training for me has been a long journey as I am sure it is for everyone. I am always trying to evolve but I feel I am at a great place right now. Early on all I did was Chest and Arms.....true beach muscle style. I rarely did legs but instead would go to the basketball court several days a week. Now that I am no longer playing baseball, basketball or volleyball I have really focused on lifting. I recently started deadlifting and love it. I have also started doing squats all the way to till my ass hits my ankles. I can't do near as much wieght but I am sure that will come. Right now I am into a 5 days on, one off one on.
Monday - Back, Bi's, Traps - Deadlifts - start light and progress up until i am doing sets of ten. About three heavy sets. Bent over Rows - Again start light and progress up heavy for reps of ten to twelve. Then Wide Grip Pullups, followed by underhand pullups, always sets of ten if I can, if not I go to the assist machine. I do three sets of barball drag curls, then six sets of shrugs....
Tuesday - Chest, Shoulders, Tris - Incline Bench, Flat Dumbelss, Decline Hammer Strength, Military Press, Standing Dumbell Press, CLose grip bench and finish with Dips for tri's. All of my sets i get nice and warm and then go heavy for 6-8 reps...often finishing each exercise with one drop set...
Wednesday - Legs - Squats (5 sets) Leg Press (4 sets)Leg extensions, Leg curls both for 3 sets and six sets of calve raises.
Thursday - Back, Bi's, Abs - Seated Pull over machine, Standing straight arm cable press downs, both for 4 sets (part of a push pull workout my partner likes) Incline dumbell curls, concentration curls, 6 sets situps(i prefer doing them on an decline bench never letting my abs rest between reps)
Saturday - Chest, Shoulders, Tri's (more push pull stuff...this is the pull day) Incline dumbell flyes, Cable crossovers, pec dec all for 3 sets ( on days when i feel strong i will go heavy on the flyes and do maybe 5 sets) Dumball lateral raises..I like to do giant sets starting with maybe 30lbs for ten, then going to 15lbs for another 8 then drop to 10 for a few more...saw Ronnie Coleman do this and it works well for me....not nearly as much wieght as he uses..lol. then 4 sets of rear delt work, either reverse pec dec machine or bent over raises with dumbells. For tri's i do French Presses for three sets and press downs on a cable machine for 3.
That's where I am at right now but it always changes. I think soon my partner and I will be going to One body part a day. Gotta keep the body guessing, the biggest thing that has helped me lately is eating right...I will post some new pics before too long as the wieght is coming off really fast....
My diet looks like this on a daily basis
7:30 am Protein Shake
10:30 am Protein Bar, handful of cashews, maybe coffee
12:30 pm Fish, Beef or Chicken on a Salad
3:30 pm Protein Bar and cashews
6:00pm Protein Shake, Energy Drink for the gym
9:00pm Large piece of Chicken and a veggie...
If I am up late and hungry....protein shake again...
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Dean Garratt
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Plenty of veg. which is good, but where are the carbs? And do you consume anything post-workout, Paul?
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PaulR
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I have cut out alot of carbs, trying to eat less than 100g a day. I was at 248lbs a month ago...trying to get down to 230 so lots of meals...very few carbs.
Post workout I have Amino Acids and a protien skake. Do you have any better suggestions. When I am doing creatine I will take it immediately before and after a workout but that's usually it. Thanks for the help Dean. Your pics are inspiring...
I also lived in England for a period and have been to Manchester, Liverpool and Preston to stay with some mates who live there...good times but not many gyms from what I saw....
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Dean Garratt
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Hi Paul,
Suggestions - cycling carbs is good way to drop fat. So, some days higher, other days lower and on low days put in plenty of good fats (which is what you're doing). Personally I'd leave in some simple carbs post workout, regardless of whether you're on a low carb day or not. In fact if you're pinning carbs back to 100 on a low day, I'd consume 50g of these post-workout, in the form of 20-30g of glucose and the rest maltodextrin. 60-90 minutes later follow up with a solid meal.
I don't live far from Manchester - and I now work in Liverpool, so we know some of the same terrain. When were you in England and how long for?
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PaulR
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Is there a source of glucose and maltodextrin that i can buy in a simple form?
I lived in London in 99 for 3 months and worked at the Ministry of Sound. My mates who played college basketball in the states were from Preston. I went back in 2003 to see them for a few weeks and we went to Liverpool where my friend is now a Barrister, to Manchester where my other friend played baskeball for the Giants. Preston is where we spent a few days just relaxing with thier parents before heading to London for some crazy nights. I love the UK, its always so nice to see other parts of the world....
Do you ever make it to the states?
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Dean Garratt
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Yes, I enjoyed a holiday in New England back in 1999 - visited Cape Cod, Provincetown, Boston and New York. I really enjoyed training at World Gym in a little town called Mashpee. A year later in 2000, I competed in New York at the Musclemania Superbody show - really enjoyed my stay at the Marriott, not far from Wall Street, where the venue for the competition was situated.
This last May I was over again, this time at the University of Illinois at an academic Conference. Stark contrast with New York LOL
I'd like to visit New York again at some point in the future with my family.
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Mark Saranchuk
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"If you don't have it don't hit it"
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Big Boy!...looking good...I'm new here too...wlcome.....
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PaulR
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I have no pics of my legs but I have been working very hard on them so I will take some this week...I will have to get the clippers out and trim them up so i can see what is hiding...lol. Check back Probably Tuesday night or Wednesday...thanks.
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PaulR
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Well here are some leg shots..I had to get out the clippers and trim off my leg hair. I had been avoiding that on purpose for the last six months while I have been working legs hard every week. I was happy with the progress I have made and it had also shown me that all my work is starting to pay off....it also makes me want to work harder and build more.....I used to hate legs now i look forward to it...even when it makes me light headed and nauseas.....
 
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Dean Garratt
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They're beginning to show through Paul, well done.
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PaulR
World Level
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I have started really watching what i eat in an attempt to lose some fat and see how much work i have to do to get into competition shape. I have been looking for a natural show to do next year and have my eye on a few. Dean Garratt has been giving me some really good advice..(like adding carbs back into my eating) and I have really seen some of my wasteline dissapear. This is where most of my bodyfat is kept....as i am sure most guys are the same. I have only lost a few lbs overall but the visual difference is remarkable. I am also doing cardio a few days a week for the first time ever....as an athlete i used to just play sports all day...now i am actually getting on the elipticle and sweating for a while...here is a shot of my abs currently compared to a few months ago....i hope to see a lot more progress now that i am seeing a change i am enjoying the cardio more....
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PaulR
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Just wanted to update my progress...I have lost a lot of fat and added a good bit of muscle in the last few months....diet is getting close to spot on, training is great and supplements are helping as well....Its a long road and every day something new seems to peak my interest...still planning on doing a natural show in 08...if not a few..
Paul.
Currently at 225..not sure of bf but thinking around 10%....set personal record in all major lifts in the last few months...
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PaulR
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Thanks Shawn....your pictures have been inspiration for me and I am sure many others. I hope to get to your level of conditioning this year...do you ever compete in shows? you look like you would win natural shows with your size and conditioning.
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