dazc's comp prep for the UKBFF Muscletalk championships, 24th June.

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Daz

Formerly known as Marsbar


one thing I would say is only listen to one persons advice - if you're trusting righty with your prep then don't go looking for advice off other people as it will mess with your head, you will get confused and it is a bit disrespectful to the guy helping you prep.  Obviously challenge and question why you are being told to things as this will help you improve your knowledge but Righty does know his stuff ;)

yep, as from last night im under rightys control!

not going to log everydays training i dont think, but going to get some numbers down over the next couple of weeks as a record, so i can keep an eye on things.  Been training light with volume for months, so tonight was the first time heavy since then, numbers are down alot, but dont suppose it makes any real difference.  anyway.

chest and back width.

flat bench.

60kgx 20
100kgx 15
140kgx 10
140kgx 10
100kgx 15
60kgx 20

DB incline (just to test RC and see, so light)

30kg x 15
30kg x 15

stopped there, as it twinged.

lat pull downs, wide grip.

60kg x 20
80kg x 12
100kg x 12
100kg x 10, dropset to 60kgx 12, to 40gk x 12

stiff arm push downs,

30kg x 12    four sets.

30 minutes cardio, should have been 40, but i was running on empty and feeling lightheaded and hypo.

Good stuff, impressed you have decided to tske the step into proper bodybuilding.

Look forward to your progress, all the best.

dazc

Formerly known as Marsbar


one thing I would say is only listen to one persons advice - if you're trusting righty with your prep then don't go looking for advice off other people as it will mess with your head, you will get confused and it is a bit disrespectful to the guy helping you prep.  Obviously challenge and question why you are being told to things as this will help you improve your knowledge but Righty does know his stuff ;)

yep, as from last night im under rightys control!

Now dance.
And when you're done dancing, the oven needs a clean.

In all seriousness mate, you'll be whipped into condition pronto. Just writing your start diet out now - keep training as you are for now until I get time to address that, too.

The break-in diet will not be painful. It'll be a steward nearer the show but you've already been warned about that.

If you're in agreement, I'll post diet and training plans up here so those interested can also see what the deal is.

As the lads with experience of competing have said, please take advice from one person. It really is important. If you're not happy with my help, you can change to someone else but, again, please only listen to them.

rightyho



Now dance.
And when you're done dancing, the oven needs a clean.

In all seriousness mate, you'll be whipped into condition pronto. Just writing your start diet out now - keep training as you are for now until I get time to address that, too.

The break-in diet will not be painful. It'll be a steward nearer the show but you've already been warned about that.

If you're in agreement, I'll post diet and training plans up here so those interested can also see what the deal is.

As the lads with experience of competing have said, please take advice from one person. It really is important. If you're not happy with my help, you can change to someone else but, again, please only listen to them.

any particular dance?? lol
 
mate, your taking the time to do it so you have my word that ill only be taking advice from you, if im struggling to follow your advice then ill talk to you about it, but it wont be lack of trying!
 
Happy with the diet and training being up here mate, im sure people would ask for me to post it anyway.  Im expecting things to get tough near the show, end of the day thats what it takes to be in the best shape!

140x10 is impressive on the bench at 15 stone mate.

Must put you at a 180-190kg single, which is very good!

Do you squat and dead heavy too?

good luck

il be interested to see the diet/training plan defo

badboy007


140x10 is impressive on the bench at 15 stone mate.

Must put you at a 180-190kg single, which is very good!

Do you squat and dead heavy too?

to be honest i was gutted with that, used to get a couple of sets with 140kg for 15 reps pretty easy, have benched 160 for 8, but strangely, if i put anymore weight on, i cant do a single.  But i think that is down to muscle adaptation and the way i train, i have never trained low reps, so my cns and muscle is used to reps, not one big effort
 
cant squat or deadlift heavy, i know its the old cop out, but i havent deadlifted in over 3 years, and squatting has been restricted to 120kg for a long time, i have a prolapsed disk  in my lower spine, and the days i have had when i couldnt even pick my legs off the floor are enough to stop me from risking it anymore lol

140x15 should put you well over the 400lbs mark, but then again, you may just be good at reps!

Maybe try a strength phase after the comp, should see some nice increases.

Good luck with the training, what's the plan for cardio?

Right then. Diet.
The bit that makes you shredded.

Let's just get one thing clear from the off, folks - diet and hard work get you into show condition, not closely-guarded secret doses of magical drugs.

I chatted with Daz by email and warned him he would be working hard. I don't believe in excessive gear usage. And it won't be discussed on this thread. So please don't ask.

From getting Daz to email the answers to 20 or so questions (he gave me good detail), I can surmise that he has a similar morphic type to myself.

Now, unless my maths molecule is broken, he has just under 18 weeks before it's showtime.

Daz currently weighs just under 15 stone.

There is no telling what weight he will become peeled at although I do have a ball park idea.

For now, we are aiming to reduce weight by just under a kilo a week. Around the 2lb mark.

Daz does the same disappearing trick as I do if he drops his calories too low. That leaves us two options - high calorie keto or moderate carb.

For reasons that will become clear later, we're going to start off with moderate carb.

One thing most people who prep reguarly will tell you is that we don't eat from a massively wide range of foods. Nor should it be bland to the point of getting fed up.

So, Daz, weigh yourself tomorrow morning in your pants before eating anything and after your morning pee.

We need to be 2lb lighter by the same time next week.

You've done a little dieting up to now so I don't expect a large water weight drop off.

We'll start with a diet that averages 3450 cal a day, taking your metabolic rate into account as per email.

Day 1: 3500 cal
Day 2: 3100 cal
Day 3: 3700 cal
Day 4: 3500 cal
Day 5: 3500 cal
Day 6: 3100 cal
Day 7: 3700 cal

Training days will be: day 1, day 3, day 5 and day 7.

Training-wise, keep doing what you're doing for now. You have a few injuries and I don't want to jeopardise you by suggesting exercises your physiology isn't comfortable with.

So, 4 days per week, splitting the body up over 4 workouts so each part is trained only once per week.

Can you do ab crunches ok given your disc? If so, add them in just once a week into your routine.

Cardio will be 30 mins straight after your workout on those 4 days per week. Do not exceed 120bpm, so a moderate walk on a treadmill for example. Rough rule of thumb - if you're panting, you're trying too hard. Have you got a treadmill with a heart monitor on it?

You will also do 30 mins cardio on two of the other days - I'd suggest making the day after you train legs your one day off all exercise per week. Ideally in the morning before breakfast on these two days.

Protein will be kept at 300g/day. It won't vary at the mo. That will yield 1200 cal.
Fats will be kept at 100g/day. That won't vary either at the mo and is worth 900 cal.
That leaves the remainder of the calories to come from carb sources:

Day 1: 350g carbs
Day 2: 250g carbs
Day 3: 400g carbs
Day 4: 350g carbs
Day 5: 350g carbs
Day 6: 250g carbs
Day 7: 400g carbs

I will post the specific foods tomorrow.

EDIT: typo

dazc

...numbers are down a lot...
flat bench.
60kgx 20
100kgx 15
140kgx 10
140kgx 10
100kgx 15
60kgx 20

They don't look down too much from where I'm standing I can assure you.
B'stard.

Good luck with it.
Think it will work in your favour to be making a slightly late decision to go for it, as you won't have time for any second thoughts.
Or even thoughts, most probably

the treadmill doesnt have heartrate monitor, but the arc trainer (cybex maching) does.  In honesty i think ill struggle doing cardio and keeping my HR below 120, it will be in that range doing weights,  im a little tachy most of the time, resting HR is always above 80 bpm normally closer to 90, everything else is spot on so my doc says its nothing to worry about.  Should i just guage cardio on breating?

ive probably been overdoing the cardio up untill now, have been pushing quite hard, but it has raised my fitness quite alot, so i guess that will help, will tone it down now.

sorry to keep making things complicated! lol 

looking forward to seeing the diet specifics and getting started on it, im not a million miles away with what i have been doing for the past couple of weeks,  but this is much more nailed down!

quite excited about it all now! 

yeah crunches are fine, will add them in. 

Best way I found to keep HR down on cardio was getting on the stationary bike.  You'll not have to go at a fast rate to get to 120bpm but it's easier to control the speed and rate on the bike as with a treadmill and others you have to wait for the machine to slow down.

Just to echo what people have said about listening to 1 person only.

Daz, trust Righty 100% I can't praise the man enough and the help and advice (also the pain) he's given me over the years has been amazing.
You really won't have to do any thinking, just do what he tells ya and everything will work out (but get him to clean his own over LOL!)

Good luck with it all mate.

Thanks for you PM's the other day take it you have decided to take the challange then!! Dont forget to pass all you info onto me as ill be doing my fist comp in oct 09 but was thinking about doing the one at Leeds Town hall as its only down road from me.

The wheels are in motion good luck dacz.
Daz

cheers guys!

weight this morning was 14 stone 13 pounds, but i dont trust my scales they give different readings of a pound or two difference just stepping on and off, going to tescos to buy some electronic jobbies on the way home

haha  have this image in my head now of me standing on the new scales and only being 13 stone or something lol

Dont worry about what the scales say look in the mirror.

Its good to keep track that you are going in the right direction but even if you did end up at 13st (which you wont) im sure you will be in the best condition you can be.

I might have a go for this show too, ill def be going to watch as my mate is doing this show.

what category is your mate doing?  does he post on here?