2008 NPC Excalibur

[H4RDC0R3]

Alright so I have been waiting for the right time to step on stage. The date I am looking at is on Dec. 6 2008 in CA. I am roughly 180lbs and 5'7" tall, I just got off a bulk cycle and was at 150.. And have also added quiet a bit of fat as well, I am around 16 to 18% bf right now. I am going to cut slowly for the next 12 weeks and see from there. I am ready to see what it takes and to show everyone I can have the discipline to follow a healthy diet.
A little bit of background on myself, I was the fat kid weighing around 230lbs with 37% body fat and was morbidly obese. My dream is to go from obese to bodybuilder. Lets get it started. I am going to eat clean starting today and not look back.
I am addicted to working out and proving to myself that I am determined to finsih my transformation. My journey will not stop when I step on stage.. this is a lifestyle now.
Any advice from people that have competed in the past or any pros would be greatly appreciated as well. I am curious about posing routines and ways to manipulate my diet.
The time is now

[BigAnt]

Alright so I have been waiting for the right time to step on stage. The date I am looking at is on Dec. 6 2008 in CA. I am roughly 180lbs and 5'7" tall, I just got off a bulk cycle and was at 150.. And have also added quiet a bit of fat as well, I am around 16 to 18% bf right now. I am going to cut slowly for the next 12 weeks and see from there. I am ready to see what it takes and to show everyone I can have the discipline to follow a healthy diet.
A little bit of background on myself, I was the fat kid weighing around 230lbs with 37% body fat and was morbidly obese. My dream is to go from obese to bodybuilder. Lets get it started. I am going to eat clean starting today and not look back.
I am addicted to working out and proving to myself that I am determined to finsih my transformation. My journey will not stop when I step on stage.. this is a lifestyle now.
Any advice from people that have competed in the past or any pros would be greatly appreciated as well. I am curious about posing routines and ways to manipulate my diet.
The time is now

---------------------------------------------------------------------------------------

Wishing you the best, a very very good show to do!

Any questions you have...we are all here to help!

Take notes, remember balance, have fun along the way and each day completed is one step close to your dream!

[H4RDC0R3]

---------------------------------------------------------------------------------------

Wishing you the best, a very very good show to do!

Any questions you have...we are all here to help!

Take notes, remember balance, have fun along the way and each day completed is one step close to your dream!

Thanks big ant. This will be my first competition so i really have no idea where to start posing wise. Any suggestions on some reading material for that. I have the diet down pretty good and will manipulate it as the weeks go on.

[musclealchemist]

i wish you luck bro, just make sure you get that cardio and those aminos in and you should be fine.

[H4RDC0R3]

i wish you luck bro, just make sure you get that cardio and those aminos in and you should be fine.

Thanks for the support... Any rec. on how much cardio to start out with... high intensity or low... and how many days><

[Shaffer_515]

good luck man!

[H4RDC0R3]

Thanks guys. Yesterday went really well.. i did not have time to the gym but ate really well all day. Starting off the day right today and hitting the gym early in the AM.. get it out of the wayy.

[H4RDC0R3]

Today was chest day.
4x8 Flat bench Dumbbells
5x5 Flat bench Barbell
4x10 Incline Bench Dumbbells
4x12 Cable Crossovers
4x10 Cable Cross overs

45 Min of Cardio

[H4RDC0R3]

Overall the day went really well. I followed my diet... drank plenty of water and felt a great pump today.

[H4RDC0R3]

About to hit the gym again.. going to do 45 min cardio and shoulders. ughh dieting sucks

[H4RDC0R3]

did chest today.. got a good pump
5x5 dumbbells flat bench 75lbs
4x10 dumbbells incline 60lbs
4x 12 flat flyes with double drop set 30lbs with stretch at bottom
3x 12 cable crossovers 45 lbs in each hand
20min on stair Master
Abs

[H4RDC0R3]

soooo working out off no sleep right now... so hyped up right now.. my fault for chillin all night... but its cool... cant miss a workout righttt.. going ot do an hour of cardio.. bis tris and abs... diet lookin alright rihgt now... could be better... i will post it when i get backk

[H4RDC0R3]

alright back to regular sleep patterns and strict dieting. I am hitting the gym at 5am for 45 min of cardio.. abs.. and chest workout..

[H4RDC0R3]

alright time to hit the clean dieting and finally start cutting. i figured that starting too early i would lose too much muscle. But i am starting tomorrow at 26 weeks out because i am starting at 15% body fat. That will give me time to start losing slowly and keep the hard earned muscle. I will be doing 2 30 min cardio sessions a day.. and keep the cals around 2500 and workout 5 days a week with abs done every other day with high intensity. Lets see what lies beneath and reveal the ANIMAL inside. Tomorrow is chest day

[H4RDC0R3]

Just had my oats and protein shake for breakfast and am about to hit the gym in a bit and i will do an hour of cardio followed by chest and abs. I will post my workout after.

[H4RDC0R3]

Its been a while since my last update but im still hittin the weights harder than ever. I am down to 170 now and am noticing some weight loss in the mid section and chest area. My numbers on weights are staying the same and even going up some.. it is amazing what clean dieting does. Just got done with tri's and shoulders. Tomorrow i am getting up at 430am to hit some cardio and abs before school and also do back.

Tomorrows workout should resemble this!

Warm-up 5x12 reverse rows
Wide-grip pull-ups 3xfailure
Lat pull-downs 4x10
Supersetted with
Seated rows 4x10 with a double drop set at the end
One armed rows 3x8
Deadlifts 4 sets of 12 increasing weight each set..
30 min of cardio on stairmaster
ABS

[H4RDC0R3]

Breakfast:
3/4 servings of Oatmeal w/ 1 cup of milk 200calories
25 grams of Whey Protein 120 calories
2tbs of natty pb
Two Glasses Of Water
total: 420 calories, 28 grams of protein, 20g fat 35g carbs

Pre workout
1 hour before workout
Protein shake w/ 1 cup of milk 220cals 34g protein , 16g carbs
30 min later
Shock therapy

meal two post workout meal
24 grams of Whey Protein 120 calories
1 cup of milk 80 calories
Storm and BCAA's
mixed w/ 1 glass of 100% grape juice
Total: 300 calories, 32 grams of protein 38g carbs

meal three
1 a baked or steamed sweet potato cooked with Olive Oil 110 calories
small tossed green salad with Flax seed Oil 10 calories
baked chicken breast 200 calories
two tall glasses of water
total 260 calories, 50 grams of protein 13, 7g fat ,15g carbs

meal Four:
Boiled chicken 200 calories
1 Cup of Mixed Vegetables
Flax seed, A glass of water
total: 350 calories, 40 grams protein, 15g carbs

Meal Five
boiled chicken 200 calories
steamed Spinach - 100 calories
glass of ice water
total 210 calories, 50 grams of protein, 2g carbs

Meal Six
30 grams of Cottage Cheese - 150 calories
Steamed Spinach - 50 calories
A glass of water4
total: 200 calories - 30 grams of quality protein, 14g carbs
Total is 1960 calories and 246 grams of protein, 50g fat, 135g carbs

[The Freak]

if its your first show , start practicing posing about 8 weeks out do 20 min a day with mandatories it will only help you get harder..
if you can get down to sandiego, you can hire me if you need some help...we have a great gym for lighting and posing ..

Derik

[H4RDC0R3]

Yeah that would be great. Not sure when i could make it down with school and all. But is there anywhere i can find to watch poses and which are mandatory? youtube or anything like that or any books?

[ragingmuscle]

Hows your training going brother? Here's a vid on some posing basics

http://www.bodybuilding.com/fun/pose.htm

And here's my posing routine I did last month....

http://www.youtube.com/watch?v=0j5jdxHRdkg

We are all here to lend a helping hand bro. I'm training a guy for that show so I'll see you there.

[H4RDC0R3]

Thanks a lot.. those videos really helped.. and I just got back from a camping trip for a week and had a few cheat meals... im done cheating they just make me sick now... to burn those off im doing an hour and a half of cardio a day for 2 weeks... Im feeling a lot better about the cardio now.. forcing myself to get up and do it everyday..