Sereni's Training Log: High Plains Lifter (BB until Oct, Benching after)

[Sereni]

As some of you might know, I started training for a bodybuilding show about 8 weeks ago.  I've always been a little bit interested, and Megan wanted to do it so I figured it'd be a good time.  We hired the same guy that Katrina worked with, it's a pretty good deal so we're going for it.  It's quite a different process than I've ever done before so I decided to log it for reference and so you guys can see what's happening if you're interested.  The competition is at the end of October and I'll be returning to my benching after, probably doing something similar to what Chris is training now.

6-9-13

Bodyweight: 223 lbs (I started dieting a little on my own before the program and was at about 226, but this is what I started the actual diet at)

Hack Squats

95x16x3

Walking Lunges

40x16,10,10

Unilateral Leg Curls

20x16x3

Leg Extensions

50x10x3

Seated Calf Raises

45x16x3

[Sereni]

6-10-13

Flat Flys

25x16x3

Incline DB

50x16,12,10

Flat DB

60x16,12,12

Machine Press

125x16x3

Bench Dips

BWx16x3

DB Skulls

25x16,16,13

Pushdowns (V-bar)

80x16x3

I meant to mention that all rest periods are 60 seconds.

[Sereni]

6-12-13

DB Row

80x16x3

CS Rows

45x16x3

Cable Rows

115x16x3

Chin Pulldowns

100x16x3

[Sereni]

6-14-13

Side Lat Raises

20x16x3

Front Raises

17.5x16x3

DB Shrugs

60x16x3

Machine Shoulder Press

45x16x3

Machine Preacher Curls

62.5x12x3

Alternate Db Curls

20x16x3

Cable Curls

60x16x3

[Sereni]

Also forgot to mention that at this point I was doing 3.5 hours of cardio per week, half on the stair master, and half walking on the treadmill.

[Sereni]

6-16-13

Hack Squats

114x16x3

Walking Lunges

40x16,10,10

Unilateral Leg Curls

25x16x3

Leg Extensions

62.5x16x3

Seated Calf Raises

50x16x3

[Sereni]

6-17-13

Flat Flys

27.5x16x3

Incline Db 

50x16,15,11

Flat DB

60x16,13,13

Pec Deck

85x10,12,11

Bench Dips

BWx16x3

DB Skulls

25x16x3

Pushdowns(V-bar)

90x16x3

[Sereni]

6-19-13

DB Row

90x16x3

CS Rows

50x16,16,12

Cable Rows

135x16x3

Chin Pulldowns

110x16x3

[Sereni]

6-21-13

Side Lat Raises

22.5x16x3

Front Raises

20x16x3

DB Shrugs

70x16x3

Machine Shoulder Press

50x16,16,12

Machine Preacher Curls

62.5x16,13,12

Alternate DB Curls

22.5x16x3

Cable Curls

70x16x3

[Sereni]

6-23-13

Hack Squats

135x16x3

Walking Lunges

40x10x3

Unilateral Leg Curls

27.5x16x3

Leg Extensions

75x10,16,16

Calf Raises

60x16x3

[Sereni]

6-24-13

Flat Flys

30x16x3

Incline DB

50x16,16,12

Flat DB

60x16,15,13

Pec Deck

85x16,14,12

Bench Dips

BWx16x3

DB Skulls

25x16x3

Pushdowns

100x16x3

[Sereni]

6-26-13

DB Row

90x16x3

Cs Rows

50x16x3

Cable Rows

145x16,10,10

Chin Pulldowns

120x16x3

[Sereni]

6-28-13

Side Lat Raises

22.5x16x3

Front Raises

22.5x16x3

DB Shrugs

80x10x3

My left hand's grip was failing this day, pinky was numb.  Lasted a week or so.

Machine Shoulder Press

50x16x3

Machine Preacher Curls

62.5x16,14,12

Alternate DB Curls

25x16x3

Cable Curls

80x16x3

[Sereni]

6-30-13

Hack Squat

145x16x3

Walking Lunges 

40x10x3

Unilateral Leg Curls

30x16x3

Leg Extensions

81x16x3

Calf Raises

80x16x3

[Sereni]

7-1-13

Flat Flys

32.5x16x3

Incline DB

50x16,12,10

Flat DB

60x13x10

Pec Deck

85x16,16,13

Bench Dips

bwx16x3

DB Skulls

25x16x3

Pushdowns(v-bar)

110x16x3

[Sereni]

7-3-13

Switched up the routine on this day, sets are now 4 sets, 8-12 reps.  Some sets are 5 sets of 10-12 reps with 30 second rest, these are indicated with an asterisk.  Cardio increased to 4.5 hours per week.

Barbell Row

135x10x4

DB Row

100x12x4

CS Rows

50x12x4

Cable Rows

145x12x4

Chin Pulldowns*

120x10,10,8,8,8

[Sereni]

7-5-13

Side Lat Raises

22.5x12x4

Front Raises

22.5x12.4

Shrugs

80x12x4

Extremely hard, the left hand was still bothering me this week.  Cleared up after this day though.

Machine Shoulder Press*

50x12,12,12,10,8

Machine Preacher Curls

62.5x12x4

Alternate DB Curls

25x12x4

Cable Curls*

80x12x5

[Sereni]

7-7-13

Leg Press (limited ROM because the ol' back)

2Px12x4

Hack Squats

155x12,12,8,8

Too difficult...

Walking Lunges

40x10x4

So terrible at these...

Unilateral Leg Curls

30x12x4

Leg Extensions*

75x12x5

Standing Calf Raises

80x12x5

[Sereni]

7-8-13

Flat Flys

35x12x4

Incline DB

50x12x4

Flat DB

60x12x4

Pec Deck*

75x12x5

Bench Dips

BW+25lbsx12x4

DB Skulls

25x12x4

Pushdowns(v-bar)*

90x12x5

[Sereni]

7-10-13

BB Row

155x12x4

DB Row

100x12x4

CS Rows

60x12,12,8,8

Cable Rows

14x12,12,12,8

Chin Pulldowns*

110x12,12,12,10,10

[Sereni]

7-12-13

Side Lat Raises

25x12x4

Front Raises

25x12x4

DB Shrugs

100x12x4

Machine Shoulder Press*

50x12,12,12,10,7

Machine Preacher Curls

62.5x12x4

Alternate DB Curls

27.5x12x4

Cable Curls*

80x12x5

[Sereni]

7-14-13

Leg Press

2P1Qx12x4

Hack Squat Machine (switched to the machine for my back's sake)

1Px12x4

Walking Lunges

40x12x4

Unilateral Leg Curls

35x12x4

Leg Extensions*

75x12x5

Standing Calf Press

80x12x4

Bumped up to 6 hours of cardio this week.

[Sereni]

7-15-13

Flat Flys

35x12x4

Incline DB Press

60x12,11,8,7

Flat DB

60x12x4

Pec Deck*

75x12,12,10,10,10

[Sereni]

7-17-13

BB Row

155x12x4

DB Row

100x12x4

CS Rows

60x12x4

Cable Rows

145x12,10,10,10

Chin Pulldowns*

90x12x5

[Sereni]

7-19-13

Side Lat Raises

25x12x4

Front Raises

25x12x4

Trap Bar Shrugs

185x12x4

Machine Shoulder Press*

50x12,12,12,11,8

I am so bad at this fucking machine.

Machine Preacher Curls

68.5x12,12,12,8

Alternate DB Curls

30x12,12,10,10

Cable Curls EZ Bar*

90x12x5

[Sereni]

7-21-13

Leg Press

3Px12x4

Hack Squat Machine

2Px12x4

Walking Lunges

50x12,12,8,12

Started to man-up on these.

Unilateral Leg Curls

35x12x4

Leg Extensions*

81x12x5

Standing Calf Press

90x12x4

Still at 6 hours of cardio per week.

[Sereni]

7-22-13

Flat Flys

35x12x4

Incline DB

60x12,10,8,8

Flat DB Press

70x12,10,8,9

Pec Deck*

75x12,12,12,10,12

Dips

BWx8x4

DB Skulls

30x10,10,8,8

Pushdowns(v-bar)*

100x12x5

[Sereni]

7-24-13

BB Row

165x12,8,8,8

DB Row

100x12x4

CS Row

65x12,12,8,10

Cable Row

145x12x4

Chin Pulldowns*

95x12x5

[Sereni]

7-26-13

Side Lat Raises

30x12,10,10,10

Front Raises

30x12x4

Trap Bar Shrugs

225x12x4

Machine Shoulder Press*

55x12,12,10,7,5

Machine Preacher Curls

68.5x12x4

Alternate DB Curls

30x12x4

[Sereni]

7-28-13

Leg Press

3P1Qx12x4

Hack Squat Machine

3Px12x4

Walking Lunges

50x12x4

Unilateral Leg Curls

40x12x4

Leg Extensions*

81x12x5

Standing Calf Raises

100x12x4

[Sereni]

7-29-13

Flat Flys

40x10x4

Incline DB

60x12,10,8,8

Flat DB

70x12,12,11,8

Pec Deck*

80x12,12,12,10,10

Dips

BWx9x4

DB Skulls

30x12,12,10,10

Pushdowns(v-bar)*

100x12x5

[Sereni]

7-31-13

BB Rows

165x12,12,10,8

DB Row

110x12,12,12,10

CS Rows

75x8,8,8,5

Cable Rows

155x10x4

Chin Pulldowns*

105x12x5

[Sereni]

8-2-13

Side Lat Raises

30x12,10,10,10

Front Raises

30x12x4

Trap Bar Shrugs

225x12x4

Machine Shoulder Press*

45x12,12,12,11,7

Machine Preacher Curls

75x12,12,9,9

Alternate DB Curls

35x8x4

[Sereni]

8-4-13

Leg Press

4Px12x4

Hack Squat Machine

3Px12x4

Walking Lunges

60x12,12,9,8

Unilateral Leg Curls

40x12x4

Leg Extensions*

87.5x12x5

Standing Calf Press

100x12x4

[Sereni]

8-5-13

Flat Flys (slow movements)

30x12x4

Incline DB Press

50x12,12,12,9

Flat DB

60x12,12,12,11

Pec Deck*

70x12,12,12,12,10

Dips

BWx10x4

DB Skulls 

20x12x4 (slow)

Pushdowns(v-bar)*

100x12x5

[Sereni]

That finally brings us to today.  7 hours of cardio this week.  Getting much better at it.  I'm currently at 202.5 in the morning (-21 lbs).  I wish I was writing down my weight each day but I'm an idiot and didn't.  You can assume it was aprox. 2 lbs per week.  The trend is usually reaching an all-time low on Friday, cheat meal on Saturday, return to where I was by Tuesday, then drop down below on Wednesday.  I have yet to count up my calories, but the diet hasn't been too difficult.  This past week he (my diet guy) took away my bread and peanut butter I usually get for breakfast which is taking its toll... I drink over a gallon of water each day.  I also take 3 hypershred pills by BSN each day, pretty much just caffeine.  I also take 1 mg of l-carnatine.  Other than that, nothing fancy.

[Nicholas Battista]

Great to see you posting again, lover!

How's your back been holding up? Can we get progress pics? ;-)

Seriously, though. Also, is Mr. Christiano writing your program as well as your diet?

On Tue, Aug 6, 2013 at 4:10 PM, Sereni <glic...@gmail.com> wrote:

That finally brings us to today.  7 hours of cardio this week.  Getting much better at it.  I'm currently at 202.5 in the morning (-21 lbs).  I wish I was writing down my weight each day but I'm an idiot and didn't.  You can assume it was aprox. 2 lbs per week.  The trend is usually reaching an all-time low on Friday, cheat meal on Saturday, return to where I was by Tuesday, then drop down below on Wednesday.  I have yet to count up my calories, but the diet hasn't been too difficult.  This past week he (my diet guy) took away my bread and peanut butter I usually get for breakfast which is taking its toll... I drink over a gallon of water each day.  I also take 3 hypershred pills by BSN each day, pretty much just caffeine.  I also take 1 mg of l-carnatine.  Other than that, nothing fancy.

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[Louie P]

7 hours of cardio per week sounds about as fun as dieting ;)

[Louie P]

Are you splitting up cardio and training sessions?

[Sereni]

Joe is doing both my diet and training, yes.  Back is the same.  I bought an inversion table but just started using it.  With 7 hours of cardio I try to do an hour each day, if it's on training day I just do the cardio right after.  I don't want to do any two-a-days just yet so I make sure not to miss a day and sometimes I'll go a little longer if I'm watching a particularly good movie.

[Louie P]

Any ideas where you'll need to be weight wise to be in contest shape?

[Sereni]

I think the goal is 180lbs.  I don't know if I'd be contest-ready even at that weight, it's really hard to tell, at least for me.  If I'm not ready by the end of October I might extend the training to November, though I'd really rather not.  I'm not exactly concerned with coming in first or even placing, but as long as I look somewhat like I belong I'll be satisfied.

8-7-13

BB Row

135x12x4

Lowered these because my back was very sore after this training day last week.

DB Row

85x12x4

Didn't have wrist wraps, left grip still fails...

T-Bar Row

80x12x4

Cable Rows

155x12x4

Chin Pulldowns*

105x12x5

Bodyweight was 201 this morning.  These last 10 lbs have gone extremely quickly.

[Sereni]

8-9-13

Forgot to update for shoulder day.  Nothing exciting happened so I'm not noting it.  Just wanted to mention that my bodyweight was around 200-201 all week.  

[Sereni]

8-12-13

Limited ROM Leg Press

4Px12x4

Hack Squat Machine

3Px12x4

Walking Lunges

60x12,12,12,8

Unilateral Leg Curls

30x12x4 (slow)

Leg Extensions*

87.5x12x5

Standing Calf Raises

100x12x4

Fully recovered from cheat day, 201 this morning.  Hoping for 199 by Wednesday (if my trend continues).

[Louie P]

The real question that needs to be answer is: How many socks are you going to stuff into your posing trunks?

[Sereni]

I'll actually probably have a doctor drain some fluid to lose a few pounds and not embarrass the other competitors ;^)

[Sereni]

8-13-13

Chest Flys

32.5x12x4

Incline DB Press

50x12,12,12,8

Flat DB Press

60x12,12,12,10

Pec Deck*

70x12,12,12,10,10

Dips

BWx11x4

DB Skulls

20x12x4

Pushdowns*

100x12x5

Decided to finally add up my calories, here are my meals and estimates:

1: Quest Bar - 190 calories (the good ones have more calories)

2: 6 egg whites, 1 banana - 133.33,  105

3: 6oz chicken, 1/2 cup brown rice - 270, 108

4: 50g whey isolate + 3TB pb2(powdered PB) - 190, 68

5: Quest Bar - 190

6: 40g whey isolate + 1TB natural PB - 150, 100

Total: 1504

That number is smaller than I would have thought...

[Louie P]

Why so many shakes and bars especially when your calories are so low? Do you have any idea as for a game plan to lose the next 20 pounds? I'm curious how the diet guy will approach it especially since your calories are already low and you're doing a lot of cardio

[Bob Stevens]

I was wondering the same, that's not much actual food. My guess would be it easier to over eat with real food, but a shake you just drink and then you're done. 

I'm guessing your cardio will start to be more HIIT based as the weeks dwindle down, cause you're not going to be able to increase volume or intensity of your training on so few calories. 

Also, why use PB2 instead of just having less real PB?  

[Sereni]

8-14-13

BB Row

135x12x4

I don't know if I mentioned that I lowered this because of back pain a few weeks ago or not, but that's why I did FYI.

DB Row

110x12x4

Difficult

CS Rows

65x8x4

I'm so bad at these...still.

Cable Rows

155x12,12,10,10

Chin Pulldowns

105x12x5

I'm not so sure why there are so many replacement meals.  At this point it hasn't been a problem because I sleep in until around 9am so I actually haven't been hungry.  Once I start work it might be more of a problem.  He mentioned that the Quest Bars will be removed around 4-6 weeks (I forgot which), from the show.  At this point, I have cravings for taste, not more food, so I actually really like the bars.  However, I meet with him this weekend so I'll ask about replacing bars with actual food if I want (just because I'm curious now too).  I'll also ask about the PB2.  It's pretty good so I haven't asked.

Also, I weighed 197.5 this morning.  Excited to see where it levels out to this week.

[Bob Stevens]

The most important questions to ask is which Motley Crue song are you posing to? And did you pick out your banana hammock yet? 

--

[Sereni]

Planet Boom, and not yet ;^)

[Louie P]

How has the gf's progress been? I would suggest more blow jobs if she's not losing weight

[Sereni]

8-17-13

Side Lats

20x12x4

Front Raises

20x12x4

Lowered both of these and concentrated on form.  Losing some strength...

BB Shrugs

185x12x4

Machine Shoulder Press*

45x12,12,12,8,8

Machine Preacher Curls

76.5x12,12,8,8

Alternating DB Curls

30x12x4

EZ Bar Cable Curls*

95x12x5

Weighed 196 today (8-17-13).  Progress is cruising.  Just met with Joe today, made some changes :^(  8 hours of cardio, took away my rice, added a supplement, forgot the name, I'll post it later.  It's not a stimulant so that's good, I'm already up all night.  I asked if he could take away more food instead of more cardio, but he said I'm pretty much out of food to take away.  So, hopefully that speaks to the future because I don't want to lose food either.  Also asked about the Quest bars, he confirmed they were for convenience/taste.  They will be removed in about 2 weeks.  Also said the PB2 is just because it's less calories (1/2 tbsp of natural PB would be awkward).  He also said that I only have two cheat meals left(today, and next week).  The challenge increases...  Megan is doing well, down about 9 lbs I think.  

[Bob Stevens]

Damn, so is he just taking carbs away, or anything else? Are you still allowed crystal light or Mio? 

--

[Louie P]

With the rice being removed are you basically running a keto diet now or do those quest bars have a lot of carbs in them? I am sure your diet guy knows what he's doing but am interested in how he plans on progressing you to drop another 15-20 pounds. Dropping food much lower and your going to ruin your metabolism and if you are already at 8 hours of cardio a week, I can't see it being realistic at adding a lot more. Can you lay out how your progression has been since you started dieting?

[Sereni]

Yeah, I'm pretty much out of carbs with the one piece of fruit being the exception.  Those Quest bars have close to 0g net carbs (I think 5?).  Progression so far has been about 2-3 lbs per week, consistently.  There have been no signs of slowing down.  The supplement from Species I will be taking is lipolyze.  I'll be taking 5/day once they arrive in the mail, which sucks because they cost a billion dollars.

[Bob Stevens]

Just man up and buy some Clen.

On Mon, Aug 19, 2013 at 8:37 PM, Sereni <glic...@gmail.com> wrote:

Yeah, I'm pretty much out of carbs with the one piece of fruit being the exception.  Those Quest bars have close to 0g net carbs (I think 5?).  Progression so far has been about 2-3 lbs per week, consistently.  There have been no signs of slowing down.  The supplement from Species I will be taking is lipolyze.  I'll be taking 5/day once they arrive in the mail, which sucks because they cost a billion dollars.

--

[Dan]

I was interested in this until I read "Powdered Peanut Butter."

 

You're dead to me.

[Nicholas Battista]

rolfcopter

On Tue, Aug 20, 2013 at 10:53 AM, Dan <dhi...@gmail.com> wrote:
> I was interested in this until I read "Powdered Peanut Butter."
>
> You're dead to me.
>

[Louie P]

Ever think about increasing training sessions instead of increase cardio? I remember reading that when John Meadows started his contest prep he was training 4 days per week and I think he ended up at 10 training sessions per week with very little cardio

[Sereni]

I know I missed posting leg day and back day, but just assume they were both super lame.  I just wanted to document my first breakdown.  Yesterday (8-21-13) was back day and before I finished my cable rows, I entered a rage and had to leave.  I can feel the diet affecting my attitude and while I was working out, everything around me pissed me off.  I've been feeling a little light-headed during workouts recently and mixed with the anger, I just had to leave.  Anyways, I'm behind on cardio and there hasn't been any weight loss this week.  I'm feeling particularly weak and just trying to stay focused.  This Saturday is my last cheat meal so I'm going to try to salvage what I can from this week and then it'll be a rough 9 weeks.

[Sereni]

8-23-13
From my mobile, so excuse any mistakes.

Side lat raises
22.5x12x4

Front raises
22.5x12x4

Bb shrugs
205x12x4

Machine shoulder press(used the other one this time, much more shouldery)**
45x12,12,10,7,8

Machine preacher curls
76.5x12,12,10,10

Alternate db curls
35x12x4

Standing cable curls while facing mirror because that's what my life has come to***
30x12x5

Did 1.5 hours cardio to try and make up. I ended up behind about 2.5 hours, but still ended the week about 3 lbs down. I'm sure it would have been more if I didn't have my breakdown. Last cheat meal today.

[FRAN PERKOVIC]

Why are you running such small calories? Crash dieting is really the worst way to go. At the end of my diet I was eating 1900 calories, and I am significantly smaller than you. With NO cardio. Not even once.


Don't know who your coach is, but be warned that a good chunk of them is retarded. There is no other way to put it. If he is okay with you eating 1500 calories, he is a joke.

Again, maybe your circumstances are different and there is something I don't know or I have missed, but I think your not doing the most optimal work.

[Sereni]

8-26-13

Leg Press

4P1Dx12x4

Hack Squat

3P1Dx12x4

Walking Lunges

70x12,12,10,8

Unilateral Leg Curls

35x12x4

Leg Extensions**

93.5x12x5

Calf Raises

120x12x4

[Sereni]

8-27-13

Flat Flys

35x12x4

Incline DB Press

60x12,8,8,8

Flat DB Press

70x12,10,8,8

Pec Deck**

75x12,12,12,10,10

Dips

BWx12x4

DB Skulls

20x12x4

Pushdowns**

105x12,12,12,12,10

[Sereni]

I'm currently training for a bodybuilding show, which is why I have so few calories.  Because I need to lose 40 lbs in 20 weeks, I need to be extreme.  I know there's going to be strength loss, but I have faith in my trainer, and if all goes well I'll be able to start fresh when I'm done.

[FRAN PERKOVIC]

I know you are, its just that with that severe cut you're more likely to run into a ground. It will work until you have 5 pounds left to lose, and then you'll have nowhere to reduce calories from. You'll lose more muscle along the way.

I definitely think you needed more time for the prep. You will hate your life by the time you're done.

[Sereni]

I'd rather get stuck 5 lbs short than have played it safe and be 10 lbs short because I didn't want to push myself.  I definitely could have gone with more prep time, but this show wasn't exactly planned.  

[Louie P]

I had a bacon with extra bacon omelet this morning and extra cheese then for lunch had 5 guys with bacon button times two with extra fries.

[Sereni]

I hate you Louie... Then again I ate very royally on my last cheat day courtesy of wedding meals and booze.

8-29-13

Deadlifts

135x12x4

Joe originally suggested deadlifts for the first movement of back day, I opted out because I didn't think I could do deadlifts heavy enough to work my back.  But, I figure with the reps, it probably works my back a little and it really helps my mental state to deadlift again.  Back feels great today so I guess I'm okay.

DB Row

80x12x4

Lowered these and worked on form as part of operation don't have a rage-quit on back day.

Hammer Str Row (Overhand grip)

45x12x4

Started low, doing these instead of CS rows.

Cable Rows

145x12x4

Chin Pulldowns**

105x12x5

I was in a much better mood today with the different movements and lower weights.  It was very aggravating last week to be struggling so hard with tiny weights, so it was easier on my mind to be not be struggling as hard, with still tiny weights.I finally recovered from my last cheat day(last Saturday I literally ate enough calories for a week, and when I say literally, I mean the actual definition of literally, not the way blondes use it).  Weighed in at 192 today (8-30-13).  Interested to see how the weight loss goes without cheat meals for the next 8 weeks.  Meeting with Joe tomorrow, if he takes away my fruit I'll slit his throat.

[Bob Stevens]

Nick, some (paraphrased) words from Kai Greene you should think about when you're training. A bodybuilder doesn't train to lift weights. A bodybuilder trains to contract muscles and grow bigger, sculpted muscles. A weight lifter trains to purely move weight. Something like that...

You're not a weight lifter right now. I think you've finally realized this for the most part based on what I'm reading. At 8 weeks out, is it still to far off to make the call if you're on pace to be on stage? 

--

[Sereni]

8-30-13

Side Lats

25x12,12,10,10

Controlled

Front Raises

25x12x4

BB Shrugs

205x12x4

Machine Shoulder Press**

45x12,12,12,7,7

Machine Preacher Curls

70x12,12,12,10

Slow

Alternate DB Curls

35x12,12,12,10

Super Awesome Cable Curls*

30x12x5

I think you're absolutely right, Bob.  I knew that bodybuilding would be more about the muscles, and less about moving weights, but at the beginning I was able to deny it for a while because I was doing movements I hadn't done and was able to progress the weights, even while losing weight.  However, I'm at the point where it's better for my mind, and body, to focus on the movement and let the numbers do whatever.  I still can't tell if I'll be show ready, someone else might be able to tell, but I just don't have any knowledge.  My upper back looks like it could be ready in 8 weeks, but when I look at my stomach I still feel fat.  Weighed in at 192 on 8-30-13 and 190 today.  We'll see what the trend does without a cheat meal.

[Sereni]

Got my diet all switched up today (8-31-13).  As I mentioned, I weighed in at 190, bringing the total to -33.5 lbs.  The diet has some good things trying to hide the bad things.  

Meal 1: 8 egg whites + SALSA      - Very excited for salsa, ~200 calories (not counting cals from salsa)

Meal 2: 50g whey isolate + 2 TB PB2  - 190, 45

Meal 3: 8oz fish, veggies - 200

Meal 4: Repeat meal 2 - 190, 45

Meal 5: Repeat meal 3 - 200

Total: 1070

Jesus Christ.  The hidden good news is that he cut my cardio in half for now, I'm assuming just while I get used to the lack of calories.  Additionally, you can see the quest bars are gone.  I think this is because 200 cals of fish will be much more filling.  Basically 0 carbs, and he took away my pre-bed peanut butter.  Also, I only have 5 meals.    He said this diet is for one week and we meet again next week.  He also mentioned that next week I will not get any more artificial sweetener in my water, he said he doesn't know if it makes a huge difference, but he made that change for himself before the show where he got his pro card, so he's going to suggest it.  I think that's all for now.

[FRAN PERKOVIC]

I'm gonna be nuisance to you again, but I don't care.

The reality is that you didn't have enough time to prep for the show. It is my best advice to you to drop out. Think about if it is worth it.

I'm just gonna repeat myself, feel free to tell me to fuck off.

1.) With cardio added, you are probably running at 800 calories, 8 weeks out. By the contest time you'll be on stick of celery a day.

2.) You are eating about 8 grams of fat a day. Jesus mother of God.I have no idea how your test is produced. 50 is the least you should go with in longer runs.

I know you said it is only for a week, but I highly doubt it is going to get better. I wouldn't be here annoying you if it didn't pose big threat to your metabolism and overall health. And by that I don't mean "Oh noes you look so sick", I mean your shit is gonna get fucked up.

3.) Why did he split your meals in 5 a day? What would happen if you ate your daily food in two meals?

4.) Why is he writing down actual meals, instead of macros?

5.) If he takes away your 0 calories sweeteners, that would be the last proof the guy has no idea what he is doing.

It's because of crap like this that I decided to educate myself in nutrition, and believe me it took a long time to figure out what goes where. Not because it is hard, but because there is a fucktone of retards feeding you shitty information.

I'm not trying to be an asshole, I just want you to doubt his knowledge. Any coach that knows what he is doing will gladly explain you why everything is done. Not to mention he wouldn't even take you as a client with such a low time to prep.

Also, the fact he got a pro card shouldn't impress you that much. Anything can be done with a little bit of clen and hard work. You can juice your brains out and still pass the drug test if you know what you're doing.

Think about it, man.

[Dan]

The only piece I can really comment on is in regard to 0 cal sweeteners.  While they may have 0g carbs, they do have a ton of Sucralose/Aspartame/Ace K which are fake sugars/sweeteners.  While they don't impart any calories, there has been discussion of their effect on insulin spikes.  And who knows what else.

[FRAN PERKOVIC]

It is mostly aspartame, which is not a carbohydrate. The effect on insulin is non existent. If you are not on gear, you can forget anything about insulin and insulin spikes because it doesn't have any noticeable effect, and it makes life so much more simple.

[Bob Stevens]

I'll let Nick defend his training but for what its worth, he was using MiO for a zero cal drink, which is sucralose, which is known to cause insulin spikes. It's also delicious. 

Nick's coach is pretty well known in this area, and just remember, experience trumps everything you read on the internet. 

http://www.trainerofnaturalchampions.com/

--

[Dan]

Nick's coach is pretty well known in this area, and just remember, experience trumps everything you read on the internet."

 

BINGO. 

 

[Sereni]

Yeah, I'm going to have to choose the fuck - off option. Thanks for offering it. We'll know who's right in a few weeks, but I chose this trainer because of his experience and I have faith in him.

[Louie P]

Let's talk about something a little more interesting....

http://i1.ytimg.com/vi/H51l1s9T1pU/mqdefault.jpg

[Sereni]

9-4-13
Updating from my phone so excuse me.

Flat Flys
35x12x4

Incline db
60x12,8,8,7

Flat Db
60x12x4

Pec Deck**
10x12x5

Dips
Bwx12x4

Db skulls
20x12x4

Pushdowns**
10x12x5

Finally got to start at my new gym today. It's a dream come true. Specialty bars, chains, bands, strongman equipment, nearly every piece of equipment has pegs for bands. I got in around 5 and it was empty. Loud music, chalk, PRs on the wall. I wish I could do it justice. If you look up ironworks gym binghamton you can find some videos but they don't do it justice either. Can't wait to be done this show so I can properly enjoy it here. 24/7 access too.

[Sereni]

Almost forgot to mention they have two arm blasters, one is gold.

[Louie P]

Did you move to Binghamton? That's only about an hour from me ;)

[Sereni]

Yes I did.  Come train with me!

[Sereni]

I have desktop access so I can fully respond and vent about how much you pissed me off.

 

1) Just because the trend had been decreasing calories, does not mean that this trend will continue to zero.  Do not make foolish assumptions.

 

2) Do I even have to comment on this?  Are you just snagging numbers from your favorite blog?  Permament damage?  Please.  Besides, we have a RMR calculator at work that I have access to and might use post-show to evaluate recovery.

 

3)  If I only twice a day I'd get hungry, do I really have to write this out?  I usually wait about three hours in between meals becaus I start to get pretty hungry.  If I only ate twice, I'd go nuts.

 

4) By writing down meals he's essentially giving me macros.  It's not like I HAVE to eat egg whites or fish, but at this point it's more simple to just give out meals.  They are foods he knows work.

 

5)  Shut the fuck up.  At this point you've insulted me, my trainer, and my girlfriend.  You're just going to disregard all research into insulin, insuling spikes, and placebo effects?  Yeah, he didn't study 0cal sweeteners in a lab setting, but they were part of changes he made to achieve success, so wouldn't I do the same thing?

 

In conclusion you've suggested not listening to shitty advice without realizing you're offering shitty advice.  You are not "educated," you simply have a lot of blogs bookmarked.  You have a very young training age and yet you're speaking as if you have years of experience.  Insinuiating my trainer had cheated drug tests?  He is HOSTING a drug-free show, not cheating one.  The only reason I'm tearing into you so hard is because I've seen a few other posts by you giving out advice as if it's written in stone.  I want you to understand how little you know for your own sake, and the sake of others.

 

On Tuesday, September 3, 2013 12:50:12 AM UTC-4, FRAN PERKOVIC wrote:

[Louie P]

took a full time job there?

[FRAN PERKOVIC]

I don't think you are taking this nearly as how I intended it. From what you claimed, you have been powerlifting all the time and in a short period of time you decided to do a BB show. I expected that you weren't interested or followed bodybuilding for any longer period of time, which is why asked you a couple of questions to which you haven't really provided any compelling answers. I don't know your coaches skills, but if you were to randomly pick a trainer, there is a good chance you'll run into somebody with inadequate knowledge. The problem arises when everybody claims his coach is the best because he got them shredded, without realizing it isn't about whether you got contest lean, but how well was the process executed(meaning, did you have to starve yourself, do unlimited cardio, etc). Great coach gets you in shape with least amount of effort and hassle (and suffering) on your side.

To be honest, this all arisen in my head after I talked to Meg for a couple of minutes when she mentioned he wants her at 5% bf and you at 3%, to which I cringed heavily. Other thing I noticed was both of you drinking a gallon of water a day. Are you not interested how come the very same amount of fluid is recommended for two people with different genders, which are about 100lbs in difference in weight? It is mind boggling how this amount of water is always recommended to everybody disregarding of their gender, size, and most importantly temperature. Whether it is middle of the winter or peak of the summer, a gallon always somehow seems to work out. How much electrolytes will you have left in your body with such low food intake and huge fluid/sweat excretion? Again, as I said before, maybe your coaches decision  just accidentally turned out to be similar, maybe I was missing out on something. This is the very same reason why I wanted you to pick his brain a little bit, good coach will never answer with "Because I said so".

Since I don't pull my opinions out of nowhere, I stand firmly behind them. Everybody is welcome to challenge them, and if they prove me wrong, I'll gladly accept it and possibly thank them for teaching me something new. To address my (and your) points:

1). "Stick of celery"  was said figuratively. My point was that amount of calories you consume is hardly going to reach a state where muscle loss will be minimized and your daily functioning brought back to normal

2). No, I do not get numbers from "my favorite blog", I prefer sticking to more reliable sources. Since fats are essential in human diet, having an eating plan with an extremely low fat intake over longer period of time can cause undesirable hormonal profile in males. If you are shitty luck, you might have to take testosterone for the rest of your life.

3). This is pretty much the only answer I received as I expected. Had you responded like this earlier, I would have told you to ask your coach if there are any other appetite suppressing methods you could try out to ease your cut. The main reason I asked you this was because too many  trainers are stuck at '70s regarding nutrition, and will claim 5 meals a day is the only way to go.

4). Again, way too many trainers think chicken breast-tilapia-broccolli is the only way it works. I just wanted to see if that was also his opinion.

5). You are taking this too far, my intention was not to insult anybody. I will not disregard studies related to my claims. Therefore, here are some publications I pulled for you which clearly state that 0 zalories sweeteners (specificaly, sucralose) have no effect on insulin release.
http://ajpgi.physiology.org/content/296/4/G735
http://care.diabetesjournals.org/content/19/9/1004.short
http://www.nature.com/ejcn/journal/v65/n4/abs/ejcn2010291a.html
http://journals.cambridge.org/download.php?file=%2FBJN%2FBJN104_10%2FS0007114510002540a.pdf&code=10c4ffb9567fe67091802b67ab63f032

I said natural bodybuilder should forget about insulin because it is way too inconstant for us to manipulate it. Just because you don't eat carbs doesn't mean your insulin is 0. The fact that your coach dropped 0 calories sweeteners and won a pro card, doesn't mean it was detrimental to his prep. Correlation doesn't mean causation.
I was asking about it because no calorie drinks are pretty much the only thing that keeps you sane during cuts. I also have to admit that I could have rephrased my statement in original post in a more appropriate manner.

I never said I was educated, I said I am getting myself educated. It is a long lasting process which probably never ends. Your claim that "I have a lot of blogs bookmarked" does not argument your statement at all. Same way, I never said your coach is not natural. He may be the next Pope, but you can't prove he is not using gear, just like I can't prove he is. It is a shady area of this industry which will remain like it until we get better drug tests, and I just wanted you to be aware of it.

You could easily find any number of people who are willing to secretly use gear just to get a Pro card, which helps a lot to their credibility as a trainer. Again, I am not saying he did it, I just want you to ask yourself questions and be a little more skeptic.

Furthermore, I don't remember when did I give stupid advice to others, if you can point it out it would be greatly appreciated.

You spent a lot of effort with ad hominem attacks on me, instead of my ideas and opinions. You don't know how little or much I know, and I feel you would respond differently if it was Lyle McDonald or Alan Aragon telling you things I said.

To finish, I actually do know how small my knowledge is. But if I wasn't poking, asking, annoying as much as I do, it would be even smaller.

[Sereni]

9-5-13

Deadlifts

175x12x4

 

DB Rows

80x12x4

 

CS Rows

45x8x4

 

Cable Rows

70x12x4

 

Chin Pulldowns**

70x12x5

 

Please just shut up.  Wait 7 fucking weeks and we'll see who's right.  It's hard enough to diet without some 165lb know-it-all harassing me and my girlfriend.

[Louie P]

[Sereni]

9-8-13

DB Side Raises

25x12,10,10,8

 

Front Raises

25x12x4

 

BB Shrugs

205x12x4

 

Machine Shoulder Press*

5x12,12,10,7,7

I don't remember these numbers at all, but I know I missed some and that the weight is just labled as a number, I think it was 5...

 

Machine Preacher Curls

5x12x4

Again, I may have missed some/different weight

 

Alternate DB Curls

30x12x4

 

Super Awesome Tower Cable Curls**

30x12x5

 

I went to Roc for the weekend to see Megan and attend some bodybuilding seminar put on by my trainer.  Turned out to be a huge waste of time because it was mostly for women (literally 40 middle-aged body/figure/bikini/ women there).  Megan learned a lot though, so I guess that's good.  Trained at Joe's gym before the seminar. A few things diet-related came up recently.  I've been pretty low on energy so I asked Joe about it and he pretty much suggested caffeine, so I'm having a cup of tea in the morning now because I really don't want to introduce coffee to my life.  I think tea is disgusting so it should be nice and easy to quit once I'm done.  Additionally, Megan in particular was dying on the new diet so we pretty much begged Joe for some light and he let us eat a potato.  I had 8oz of sweet potato fries and it was the greatest thing to ever happen in my life. 

 

At the seminar I asked Joe what he thought of my progress and if I'd be ready, and he next week (first posing practice) he'll be able to give me a definite answer and we can decide if I'm doing the October show or if I have to push it back to November.  I think Megan will be safe regardless because there's 4 different catagories for women, so if you're not good enough for one you just move to a different catagory. 

 

Finally, I was unsure of my weight all week because I forgot my scale when I moved and I wasn't sure how my roommate's scale reflected my weight compared to my scale.  Got my scale back and I was 185.5 this morning(little over one day after my 8oz of bliss).  I'm going to do my best to push my cardio this week and see if I can hit the 40lb mark.

[Alex M]

Damn, 185 lbs. I'm envying your dieting ability right now.

What the stance on EC in natty bodybuilding? If its not against the rules it sounds perfect for you if you're willing to take it. It'll keep your energy and strength up while suppressing appetite quite a bit.

[Sereni]

As far as I know it would approved for my federation, but at this point I'd rather steer clear of anything that's not necessary. 

[Sereni]

9-9-13
Leg press
4px8x4

Super awesome elite fts hack squat jet pack machine
2px12x3

Walking lunges
70x12,12,12,8

Leg curls (no longer unilateral )
9x12x4

Leg extensions **
8x12x5

Calf press
200x12x4

[Sereni]

Dear Diary,

Weighed in at 184 this morning which brings me down 39.5 lbs.  With the right angles it's starting to look like I might be able to fool some people into thinking I'm a bodybuilder, or at the very least, not a fatty.  Down another notch on my weightlifting belt and had to add another hole on my dress belt.  Energy levels have been a little better this week, not sure if it's because the tea, a placebo effect, or just that work has picked up and is far more interesting finally.  The only things I have going on in my life are work and the gym so if I find some extra energy this week I'll try to bump up the cardio.  I can manage the extra effort if I know it's working, last week I hit a mental block because for the first few days after Joe changed the diet to "Hurt me plenty" I wasn't even losing weight.  I can't describe how frustrating that was.  I also made a pact with Megan to not discuss food-related issues with each other anymore because it was becoming too depressing/stressful.  Little less than 7 weeks out and I've gained a second wind. 

[Dan]

That's quite an accomplishment dude, congrants.  Hopefully you can compete.

 

May sound simple/stupid, but do you walk at all?  Perhaps try a mile or so everyday.  Its a minimal amount of conditioning, but works well as active rest and burns a few calories. 

[Sereni]

Thanks Dan.  I usually have a goal amount of cardio per week.  This week it's only 4 hours while I get accustomed to recent diet changes.  Of that goal amount, half is hard cardio (stairmaster most likely) and half is easy(just walking).  So, that's the walking I do. 

[Sereni]

9-10-13
Flat Flys
40x8x4

Incline DB Press
60x8,8,8,7

Flat DB Press
60x12x4

Pec Deck**
11x12x5

Dips
BWx12,12,12,11

DB Skulls
25x8x4

Pushdowns*
11x12x5

**Bonus Arm Blaster BB Curls
BBx40

Weighed in at 183.5 this morning, meaning I'm down 40lbs and the scale wasn't a fluke yesterday.  Everything has been going about as good as it can I guess, I realized that I'm not tired, just weak.  This may sound obvious, but what I mean is there's no reason to drink tea, I was just confusing the weakness as being tired.  I'm not about to fall asleep at any point, I just severely dislike going up stairs or long walks...  Obviously I'm past the point of no return so I'm just looking forward to my glorious return with a fresh start.

[Sereni]

9-11-13
Today was my off day so I was planning on just going home and not even doing cardio.  I felt pretty lazy once I got home so I went on a 30 minute jog.  As it turns out, I live about a mile from the ghetto.  A few people "hollad" (I believe that's the term) at me, so I found a different road back as soon as possible and just kind of ran circles around my block for the final 15 minutes.  The run was pretty easy and I don't feel too sore today.  Woke up at 184.5.

[Sereni]

9-12-13
Dl
185x12x4

Db row
85x12x4

Cs row
45x12,12,8,8

Cable row
90x12,12,8,8

Chin pulldown***
90x12,12,8,8,x

So tired, so weak