James CollierRather than the traditional journal in the Progress Journals forum of MuscleTalk, we thought it would be clearer and more enjoyable for people to follow MT Moderator and bodybuilding champion Scott Liddle's (aka POWERHOUSE 585) progress over a few months whilst he gets ready for the NABBA Mr Scotland on 6th May 2007. I will be helping him with his contest preparation, particularly in respect of nutrition, right up to he's on stage. Both Scott and I felt this would be an enjoyable and educational way for MT members, and we will be running a progress journal in the journals forum for members to ask us both questions. You can visit the journal
here
If anyone is interested in my help in getting ready for a competition, or indeed help with any nutritional problem from one of the Healthy Action nutrition consultants or exercise experts please see here or www.healthyaction.co.uk
To begin the journal here are two photos of Scott from 1st Janaury 2007 weighing 270lbs morning weight
And here are two from 9th January 2007 weighing 265lbs
His current sample meal plans is below, and this is just to break him into the diet slowly.
Powerhouse 10/01/07
Well here we go again, contest prep for 2007!
I've currently been dieting for 9 days now since the 1st Jan 2007 under the guidance of James here at MuscleTalk and can I just say mate you're worth every penny and thanks once again for all your support and understanding.
Diet hasn't been bad at all this time around, with me getting back to clean eating pretty well, but due to work issues I have had a few bad days. This should subside and I'll be able to give dieting and prep 110% next week. I have 16 weeks dieting this time around instead of 12 weeks so i should be ok. The starting weight is 270lbs and I'm hoping to come down to around between 210-220lbs with myself and many other leaning towards a heavier bodyweight onstage this year so around 215-220lbs, however condition is of the essence so if I'm lighter then so be it; big fat bodybuilders don't win trophies!
JC 10/01/07
I am very confident in you mate, and thanks for your kind words. Let's not put a figure on the final weight though. Let's just go with progress, as it's how you'll look that's the issue.
Photos 20th January 2007:
PH 21/01/07
Well guys, it's been a really hard week for me again; I know, I know, all I do is moan, but this prep is killing me! Anyway it's all good and will all become reality soon enough in four weeks time when I'm at my peak. I'm suffering real bad anxiety for some reason but we have this down to the Trenbolone, so I will discontinue this for some time. Another 5lbs loss in 10 days is about right, to be honest going from previous diets, and things will really slow down now re weight loss. This means I really have to work hard at it lol! As it's fat i need to lose now not shite and water! Here are a few pics from today after cardio so legs a little pumped and loss of separation, 260lbs today and 13 weeks to go.
Thanks for all your support throughout my journal guys, it means a lot!
JC 21/01/07
Scott, the anxiety is not uncommon. Seriously mate, it's just paranoia unrelated to drugs. It's the pressure you're putting on yourself. You're in the big league now and the pressure is greater. BUT you have to not let it get to you. Clear your head and just get on with the preparation as I guide you.
Before bed each night I want you to watch some telly/film - preferably a comedy, and see if that relaxes you more, to take your mind off bodybuilding. Or read a funny book or something to lighten yourself up and relax you – not porn!
From a nutritional point of view, I think you may need some more PWO carbs (20g dextrose) if you're feeling down. These will help pick you up both physically and mentally if you're low. We need to address all issues as you go along – that's the beauty of tailored advice.
Also, as you are now doing cardio in the evening, as opposed to first thing, this will affect your meal structure.
Photos 6th February 2007:
PH 06/02/07
Well that's me 5 weeks into diet, and already lost shit loads, a little too much maybe, but then again I'd rather come in quick than panic down the line. I'm sitting at 246lbs now and a little worried as this is a lot of weight loss from previous weeks; always time to eat up and enjoy diet in the later weeks. My bloody abs are my weak point and don't come in until the last few weeks which is a bummer; they are thin and not as blocky as other guys, so it's a thing i have to work on over the years.
My head is set now with a passion and work is starting to ease off, so I can now put in 110% for sure! The gym is slacking a little with my weights dropping a little, to which I'm surprised at this period, but when I'm hitting 65+ on the bells for bench and 5 plates on squat what can I expect to be honest?! I'm down a good 2 stone from my starting weight so can't complain really. This diet has been so easy and it does worry me to some extent but my body is so primed and running on jet fuel so to speak I can't be going wrong. I'm seeing a lot of mature muscle coming through and density only seen on older men to which I'm very happy with; striations also.
My mental attitude is becoming snappy around others and my attention span is lower, along with the usual things like sex drive, emotions, etc, to which my girl won't be happy, but she knows the score! It's all a part of bodybuilding at the end of the day, and after 2007 I plan to take at least 12 months off from the stage with this being my third on the trot. Need to put some time in with relationships and personal things for a little while, then its back with a vengeance. I can't see it being a bad thing and will only make me stronger.
My plan is to take it up another level and take on the EFBB and try for the pro status. But time will tell and this game is a time thing; many guys out there have trawled for many years and have some great muscle; I just only wish I can match it at such a young age.
JC 06/02/07
Brilliant progress Scott! You are clearly sticking to your diet well, and there is so much more we could (if we need to) improve on in your regimen. Don't worry about coming in quick, you're losing no muscle, just fat – so things couldn't be more ideal if we wanted them to be!
I'm not going to change the nutrition plan yet, just to say there is room for a few more nuts and seeds if you get peckish for a snack. This should help your mental attitude, and give you a little more energy, and psychological satiety. Good also to see your anxiety is not a problem, like a couple of weeks ago, so please continue to mentally relax more.
You can clearly see progress in the pics, with cuts and shape coming to the legs and shoulders; you may be losing weight, but you're looking bigger.
Photos 18th February 2007:
PH 18/02/07
Well guys I'm still here and battering away. James will detail the changes to the diet but they haven't half helped me along this past week or two as I'm heavier, tighter, fuller and harder - you can't ask for more! I'm sitting at around 245lbs morning weight again and as you can see abs are coming through better. My abs are my weak point remember, as they are thin maybe due to intense army training when I was in the forces or just shit genetics in that area, who knows?
It really scares me now that at this stage, I was like hermit crab, but now I'm full of beans and tearing it up in the gym as per four weeks ago. Joints are getting sore now; taking the usual vitamins and joint supports, etc; so should help along with some deca. I can really feel a new me this year and some big changes have been made once again, looking at my previous pics I wasn't as tight or as big as I am now, but 10lbs heavier, class!
Training 2 days on 1 day off, using my off days for cardio at 40mins at 8am only as I don't want to come in too quickly, plus I was using my diet to gain a further bit of muscle to my frame. Now I know many say you can't gain muscle whilst dieting, but that is bull; if it's done correctly, you can.
Hope you're still enjoying guys and thanks for the continued support.
JC 18/02/07
As you all can see from the photos, Scott has made phenomenal progress the past 2 weeks. Since the last pics, we have tried carb cycling, which worked well; too well! Scott is about 5 weeks ahead of schedule, which, to be honest, has completely taken me by surprise! He's lost no muscle. He's strong. He's big. He's full. And the cuts are coming through. Therefore it's time to relax a little. For the next two weeks, Scott will be following something like the meal plan below, with a maximum of 3 sessions of 40 minute morning cardio. On the food intake below, it's quite possible that he'll even gain some muscle.
Let's see how it goes, and then we can get back to the dieting again! At times I really enjoy my job!
Photos 5th March 2007:
PH 05/03/07
Well guys, what a battle this past 2 weeks have been. Some illness has had me and it damn nearly killed me at times, or maybe that's just me being a pussy! Eating and gym did suffer mainly last weekend for around 5 days, with me eating very little, weight dropped and gained different each day so I didn't know where I was.
I'm at a stable 240lbs now, still with a runny nose but the buzz is coming back with an almighty hunger. My eating is back on track and training is as it should be. As you can see by the pics I'm slightly flat and smoothed over, this could be due to many things. This is my last week of the test and deca, so I'm really looking forward to let the primo, masteron do its magic, along with a little prop.
As i am aware my diet will stay the same for a further 7 days and then we will alter it and incorporate carb cycling or lower carbs. James will arrange this and I will follow suit as per the norm. At this time I am still slightly tired and down from the past week's virus, but it's getting better by the minute; come Wednesday I'll be tight and full again.
JC 05/03/07
Scott's been a little concerned that he's lost size due to his bug, but check out the pics and I think you'll agree all is fine. I feel he's a little flat, but this is due to poor appetite and being run down. There's been no progress with definition, but certainly no back step – so in my book he's still doing excellent, and 2-3 days for good eating and hard training, I have no doubt he'll be back to looking full and feeling pumped.
He's going to stick to the higher carb clean diet for the next week, then we'll review things and go back to the lower carbs with carb cycling, when he's back to full strength. He's still way ahead of target and his legs are looking great!
Photo 20th March 2007:
PH 20/03/07
Hey guys and girls! Well thanks for watching my Progress Journal and supporting me through this diet; you don't realise how much it means to me, THANK YOU!
It's been another tough week, 6 weeks out and things will only get harder and harder from now on. Cardio has increased along with training intensity, i.e. shorter rest between sets along with drop after drop sets. My diet reflects my training regime, as in there's plenty carbs to fuel my gruesome workouts etc; why restrict food when you can have more input? I.e. food and a lot more output, i.e. cardio and training, as long as it's timed correctly as per my main man James. I'm still doing 2 days on 1 day off where as my off days incorporate 2 x cardio session and my training days have a morning cardio session; this I'm sure will all be outlined as per my diet in the journal.
Training is getting harder on my joints and I'm finding myself in need of some Castrol GTX lol, so my weights have dropped a lot, around 10-20kg per exercise with increased reps, I'll see another decrease as time goes on, but intensity is always at its best, my training partner ensures this, big thanks to him.
As you can see via my new pics, my abs are glazed over. This is due i think to a re-feed the day before, thus increase in water retention, plus my abs are not as deep as others', so it takes a little longer for them to come through. Around two weeks out they will be in, along with my back and hamstrings, these parts are always last. I'm introducing some anti-e meds such as Proviron now and also Arimidex later on; this will give me much more definition and also hardness. Just waiting for the long ester test and deca to leave my system and then it's all systems go from there.
I think that's it for now, please feel free to ask me about anything. Remember I don't hold answers back; if i can help, I will help. But please remember I am dieting and may not always have the brain power to reply straight away, so please bear with me. Any diet questions or advice then please post a question for James as diet isn't my field.
Thanks guys!
JC 20/03/07
Prior to the last two week period, Scott was doing so well that we had him on higher carbs. He's still ahead of schedule in my opinion, but we felt we wanted to move things on, so we established a routine of carb cycling – from experience he responds well to this.
The carb cycling regimen I have put in place will be laid out to Scott in day by day plans to be clear for him – the last thing he wants to do is to work out what to eat when! It will be arranged around weight training and cardio will then be arranged around carb cycling. Above is a sample day's nutrition or a normal carb day. On low carb days, there will be carbs at breakfast, but much lower levels throughout the day.
The high calorie output and lower calorie input is starting to take it's toll a little now, but Scott's still doing very well in keeping himself together, and physically … well … the pics speak for themselves. Just look at those legs!
To be continued...