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July 29, 2010, 04:41:34 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 16644 times)
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PaulR
World Level
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Posts: 61
Newage Ironager
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Jacob,
Thanks for the kind words. being tall has its set backs in the bodybuilding world but I will never complain that's for sure. My waste has lost the most fat, that along with my lower back is where i really notice a change. I have never really had a bodyfat test so I am not sure where I would be. I think people tend to under estimate their bf percentage. There is a guy at my gym who told me he is 5% and he is no leaner than I am. As of now I have viens in my legs for the first time, on my inner bicep also first time for me and i can now see the muscle in my lower back coming out from hiding. I have two viens on my lower abs now and can visibly see my intercostals for the first time since i stopped playing college baseball(did a lot of running then) I may be lower than 10%, I will tested before too long.
Getting rid of excess fat and keeping muscle has been an education but I have really been doing well lately. Cardio every post workout except leg days and cardio on off days, usually jogging a few miles. I also treat cardio as a regular workout...eating before and after. This has reduced my bf while also keeping all my strength. I have set many PR's this last six months while dieting..
Good luck man.
Paul.
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PaulR
World Level
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Thanks...I am going to do a show next year...perhaps a couple once I get into shape. I am not sure of the dates yet so I am just trying to get into good enough shape so I can start a pre contest diet anytime after new year.
Which show are you doing? I plan on doing a show for a tested organization and hopefully in Florida where I live...if I like my results I may try my luck at some of the larger tested shows.
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Jacob M.
Olympia Level
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Posts: 1088
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Well, here in Iowa, we don't have as many contests as options. I'm doing the NPC Iowa State show. Despite it's name, it is a smaller show with a mix of naturals, enhanced, young, old, the good the bad, and the ugly. Anyhow, I've done it twice now. It's fun and it keeps me improving- even if I'm getting last place... Usually what happens is that I'll get myself in a class where I am way out of my league- say the open lt heavies- always a tough class, but sometimes all I might qualify for. lol. Oh well, like I said, it's fun and keeps me motivated.
From my experience (read as, learning from mistakes) and talking with others, you want to start your contest diet at least 12 weeks out but possibly even 16 depending on where you are at. A lot of guys go for 16 weeks and end up losing about 30 lbs of total bweight including water by contest day. But, this is starting from say 12-14 % bf. Good luck and keep us updated! You've got a physique I envy!
Jacob
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He could feel the cheese sandwich kicking in, "Damn this is gonna be one hell of a workout!"
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Bucky
Olympia Level
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Posts: 284
Natural Born Ironager
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Looking good Paul, you're in excellent shape. How have you been training over the last few months? Have you been training one bodypart per day as you had planned too?
Cheers mate.
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PaulR
World Level
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Newage Ironager
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I am no longer doing the one body part per day. I did that for a while with great results but to keep things fresh i felt like i needed something new. I also wanted to try and hit every bodypart twice a week without overtraining. To solve the problem i found an interesting workout. The split looks like this.
Mon-upperbody power
Tues-lowerbody power
wed-off
Thurs-upperbody hypertrophy
Fri-lowerbody hypertrophy
Sat and Sun off
I go for 5 reps or less on power days, with 8 sets or less per bodypart sticking with free weights for maximum effort
Hypertrophy days are isloation exercises around 12 reps with 10-12 sets per bodypart...low rest...big pumps.
I have been splitting the upper body days into two the last week or two since my endurance is so high that my workouts last too long. I still do cardio on all days except leg days. My latest progress pics looked good...i will put one below. You can find out a lot more about my progress on my bodybuilding.com page...here is the link.
http://bodyspace.bodybuilding.com/fltallpaul/
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Dean G
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Looking a lot leaner, Paul. Well done. 
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PaulR
World Level
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I will be competing in my first bodybuilding show on June 21st, 2008. The show is the NPC Mid Florida Classic. This show is run by Deke Warner in Orlando. In the past I have attended and one year I met Jay Cutler there. See my pics on my bodyspace for a photo of him and me. I also plan on doing an OCB show in August at the Disney Wide World of Sports. I will be entering the Novice division of the NPC show. I am a lifetime Natural so I plan on sticking with the natural organizations as much as possible.
I have been lifting now on and off for 15 years or so. I have been very serious for the last 18 months. There have been stretches in the past where I was religious with the gym and times when I only went once a week, usually due to frustration. Since I have decided to do a show I have had no problems with motivation.
I read a lot of information regarding what it takes to do a show. Most of the literature I read was from Layne Norton. I also followed closely along with Tommy Jeffers on his journey. Listening to Tommy and seeing how happy he was the he chose Layne convinced me to do the same. Layne is now my coach and with him in my corner my confidence is even higher than before.
The last six months I did a cut and it went extremely well. I followed Layne’s pre contest guidelines loosely and lost close to 20lbs. During that time I was also contacted by bb.com and chosen for an ad campaign. I now have an ad in Muscle and Fitness Magazine for bb.com....crazy to see myself on the pages of the same magazines as my bodybuilding heroes have been in for years. The issues start coming out this month so we shall see how the response is.
My show is 30 weeks away so I plan on doing a 6 week bulk and a 24 week diet. My stats are currently
height 6'3"
weight 226
neck 17
chest 46
forearm 13
bicep 17
waist 35
leg 26
calf 15 3/4
shoulders around 55
I purchased a food scale last night and also did my first Power workout. I will be following this basic workout strategy for the next six weeks. I won't get to specific but it is the same principle that Tommy used.
Mon-upper body power
Tues-Lower body power
Wed-Off
Thursday-Upper body Hypertrophy
Friday-Upper body hypertrophy
Saturday-lower body hypertrophy
Sun-rest/abs
I will be doing cardio about 4 times a week with two HIIT sessions per week.
Supplements are
Creatine from Cell Tech
sesamin
BCAA from Xtend
whey protein
glucosamine
beta alanine
Macros will be per day
Protein 250grams
Carbs 250-300 grams depending on activity lifting days or not
Fat 50-55 depending on lifting days or not
I think that covers it. I will be updating this spot with pics, notes, changes and anything that pertains to my contest prep.
I have really enjoyed seeing everyone’s threads in these forums over the last few months and I would just like to contribute back. Perhaps my thread will help someone else who is considering doing a show as well. Thanks and wish me luck.....
Paul.
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Dean G
Guest
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Excellent news, Paul. You're looking very good and I'm sure you'll do very well. The programme looks good, I've being doing something similar myself recently, alternating upper and lower body, with strength oriented sessions and hypertrophy workouts, focusing on time under tension. I'm sure Layne will guide you well. All the best with your prep! 
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PaulR
World Level
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I am one week into my bulk. I actually lost a lb down to 225 but I will be slowly adding carbs in each week before I start my cut. I would like to get to 230 but stay lean in doing so. Here is a pic from tonight of me at 225....
I will keep up to date weekly...I will be bulking for about 5 more weeks before starting my contest diet....
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PaulR
World Level
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Thanks Jacob...too bad you aren't local I am sure we could motivate each other in the gym as well....I have been really killing my legs for the last few months...getting on stage is great motivation for working legs hard...knowing what I will be wearing there aint no hiding nothing...I was quite happy to see the progress I have made. In the before pic I also weighed about ten lbs more than I do now. I was at 225 in the new pics, 235 in the old. So I have added muscle and lost weight. The before pics were also after I had been working legs for a few months....I don't have any before when on leg day I would play basketball...funny they never grew...
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PaulR
World Level
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I am now ten weeks out from my first contest. I peaked at 232 during my bulk and still felt pretty lean. I have been over 240 before. I am weighing 215 right now and am beginning my posing practice this week as well. Not sure what my bf is at or what weight I will come in at but I am not going to stop until I have glutes and hams with seperation and striations. Here are some updated pics.
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Loke
Universe Level
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Posts: 77
"If you don't have it, don't hit it!"
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You look great! Maybe a little too great for still being 10 weeks from contest, but I hope it'll work out.
Really like your side chest and most muscular! They really show your perfectly shaped shoulders, bi's and chest. Try hitting them as much as you can in the show. 
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TJ Dimaggio
Olympia Level
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You're looking great Paul. Best of luck to you.
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Loke
Universe Level
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"If you don't have it, don't hit it!"
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But I have to give you some critique on the back. You'd better hit those lats and rhombs some more after the show! 
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