daz's offseason journal fresh from the brits and stars. stars pics pg 308!

lmao at rightys post!

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Well done mate - good work.  Can't wait to read more on you contests!

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I wouldn't PCT just yet. 5-6 weeks on a good dose and really get those gains.
You never grow like you do after a contest diet.

Your decison though,.

gotta agree with this ... a good rebound will get some quality muscle on you like you've never seen before

nice write up mate

The tattoo does not hide the skin, it reveals the nature of the man...

haha fantastic mate, all this talk of future shows...

from the man that doubted he would get onstage at all - love it!!

it was your first show/diet mate - no-one ever gets it right the first time, thats the whole point -youve learned now how your body reacted to the things youve done. that is invaluable.

now you can go to your next show with some experience, try different things as you see fit.

it can take many years to get your condition as you want it, plus you had what sounds like a fairly painful injnury - hopefully next time this wont be the case and you can fight more. a few shows ive done, i was so dehydrated (from excessive water intake and vit c) i didnt want to be on stage, just wanted off asap - you learn.

anyway chuffed as fck for you mate

roll on the next one

maybe see you at the finals mate.

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rightyho


A few Dazc-isms from his journey:

At 17 weeks out: Feeling like i have really fcuked up now

At 16 weeks out: progress?  all i can see is that im smaller overall

At 16 weeks out: there is going to be nothing left of me in a few months.  today is the first time i have had serious doubts about wether im anywhere near big enough to be on stage.

At 15 weeks out: i do have a small doubt about how competitive im going to be.

At 12 weeks out: as of now i feel too small to actually compete at the end of the diet

At 11 weeks out: new photos, really not happy, arms tape at 17inch, but look like peashooters

At 6 weeks out: feel like im small, not even lean and wondering why im bothering

At 5 weeks out: the condition is coming, but i just feel im missing the size

At 4 weeks out: hungry, tired, small, flat, smooth

At one week out: im about half an hour from jacking it in

A few hours post-show: i loved it

  As i said earlier, welcolme to the mad world of bodybuilding!!!

Micky McKay Personal Trainer Healthy Action www.fitness121.co.uk

LOL, love the rightyho post

Dazc, it's always a bit of an anticlimax after a show. First you're pleased that you placed, then, you think you could have done better, then, it hits home what you've achieved, then, you feel wierd cos you're not stuck in the same rut you've been in for the last 3 months.

First time is a huge learning curve for anyone, I would hazard a guess that not many get it perfect first time if ever at all so don't go beating yourself up over veins coming out later. Learn from that what you've done and adapt next time round

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LOL, love the rightyho post

Dazc, it's always a bit of an anticlimax after a show. First you're pleased that you placed, then, you think you could have done better, then, it hits home what you've achieved, then, you feel wierd cos you're not stuck in the same rut you've been in for the last 3 months.

First time is a huge learning curve for anyone, I would hazard a guess that not many get it perfect first time if ever at all so don't go beating yourself up over veins coming out later. Learn from that what you've done and adapt next time round

cheers kitty!  do feel a bit lost now, i mean im enjoying eating what i want, but i miss the structure of hard dieting!  this weekend i will be back on a tight and strict diet, but geared around lean muscle gain, looking forward to being restriced in my eating once again!  how weird is that after months of wishing i could eat whatever i wanted!

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had a fantastic workout tonight on shoulders and biceps, half the gym must have commented on how much bigger i look than last week!  veins popping out everywhere, and it felt like i was going to tear the skin off my arms by the last set of hammer curls!

just had my tea, 300g steak, 180g basmati rice with sesame and walnut oil, couple of bread rolls, peas and brocolli, have some fruit salad for afterwards!  yum yum!

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Good report!  What do you mean the others werent that nice?  Were they saying stuff to put you off?  Thats a bit mean if they were.

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after a few days of feeling pretty down, and a bit lost, ive got my head back on properly now, and the plan together. 

i have a definate long term plan- next year 2010, to move up to the under 90kg's class, and come in about 85kg, leaner and tighter than this year, with the couple of small balance issues corrected.  place third or higher, and ideally qualify for the british.

2011-  still in the under 90kg class, but a fraction under 90kg, and in the best possible condition.  Aim for this year is to qualify for the british and to place.

even longer term, and aiming high (probably too high), i want a british title.  there it is, ive said it.

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this is my diet at the moment i have put together, it will see me through rebound, and be reviewed in 2 months time. 


7.30  50g whey
          cereal mix (120g oats, 50g raisins, 40g mixed seeds-sesame, pumpkin, sunflower)
          500ml semi skimmed milk
          300ml fruit juice (mixed)
 
10.00  200g steak
           120g basmati rice
           apple, banana
           half MP protein flapjack
 
12.30  200g chicken
           120g basmati rice
           30ml walnut oil/sesame oil over rice
           pineapple, 2xplums
 
3.00    MRP-  40g protein, 80g carbs,  400 cals.  In 500ml semiskimmed milk.  teaspoon EVOO. apple,
           banana
 
5.00    30g whey, 40g oats,  pre training pump drink (no explode/pulse)
5.30     train
6.30    50g whey, 40g dextro, 40g malto, 40g oats
 
7.30   200g steak/chicken/pork
          100g carbs 
          veg
 
9.00  training days - 50g whey
                                 cereal mix (120g oats, 50g raisins, 40g mixed seeds-sesame, pumpkin, sunflower)
                                 500ml semi skimmed milk
         
         non training days-   6 eggs = cheese omlete
 
11.00 (prebed)    200g steak mince
                            large baked potato 
                            

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training.  next five weeks is entirely focused on bringing up weak points, mainly highlighted as teardrops and delts, but also hamstrings.  i also want to put extra focus on calfs and biceps, as i feel these could benefit from a little extra, to counter the way they sit genetically.  Im switching to a 3 day split for the next five weeks, to allow more rest than normal as well.

monday-  teardrops, calfs, delts

6 sets leg extensions (using resp pause, static holds, and FST training) supersetted with hack squats

calf raises, single and double leg

delts focused on outer head. 
lat raises supersetted with shoulder press, 4 sets.
arnold press 3 sets.
rear cable crossovers 4 sets
rear delts in pec deck 4 sets

wednesday-  hamstrings, back, bicep

sldl  4 sets
leg curls 3 sets

back, focus on very top of lats so
stiff arm pushdowns, supersetted with wide grip pull down, 4 sets

v bar row, 3 sets

dbell row 2 sets

shrugs, 4 sets

preacher curls, 3 sets

hammer curls 3 sets


friday, chest, abs, triceps,

bd incline press 4 sets

BB flat bench 4 sets

flys 3 sets

cable cross over 2 sets

crunches/ leg raises 5 sets, side bends

pullovers, 3 sets

tricep pushdowns 5 sets

tricep pushdowns, with rope  3 sets

back stability work, hyper extensions.

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Have you got the kit to do glute-ham raises Daz? They will nuke your hams a treat if done correctly.

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Ak_88


Have you got the kit to do glute-ham raises Daz? They will nuke your hams a treat if done correctly.

no mate, unfortunately not

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Sounds like you have a good plan there.

What weigth are you sitting at now?

westy19


Sounds like you have a good plan there.

What weigth are you sitting at now?

weight this morning was 12 st 13.  so about 9lbs heavier than i was on show day.  And trust me when i say i have eaten more food than anyone could possibly imagine this week.  food bill has run at over £25 a day, and calorie count has been over 8k everyday and mainly from decent stuff as well. 
 
still looking pretty much as lean as i did on showday, barring a very tiny bit of water on the abs/chest.
 
 my body doesnt react like everyone elses, though people dont believe me!  at a guess i would say that there is very little 'rebound' to come.  maybe a few pounds or so.  the rest of the muscle i need for next year will be scraped on at maybe a pound a month if im lucky.

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dazc

Ak_88


Have you got the kit to do glute-ham raises Daz? They will nuke your hams a treat if done correctly.

no mate, unfortunately not

If you've got a lat pulldown station you might be able to engineer something. Wedge your heels under the thigh supports and have your knees on the edge of the pad you sit on. Grab a broom to support yourself and rep away!;



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Try that without the broom ha ha

awesome session tonight!

tear drops,  leg extension with pause hold for 5 seconds at top superset with hack squats in machine!

5 sets.  30kgx 20 reps and 50kgx12 reps
             60kgx12 reps and 80kgx10 reps
             80kgx10 reps and 100kg x 6 reps
             95kgx 10 reps  and 90kg x 6 reps
             60kgx 18 reps and  60kgx13 reps

calfs.  single leg raises, holding 35kg db. 
 4 sets,  35 , 28, 20, 15,  reps.  then unweighted, 35, 30 reps.

shoulders. 
lat raises superset with shoulder press.

15kgx12 reps and 50kgx15 reps
15kgx12 reps and 70kgx15 reps
15kgx12 reps and 90kgx14 reps
15kgx10 reps and 90kgx13 reps

shoulders were blasted!  sooo pumped and veins everywhere!  yaaahooo!

didnt do arnolds.

4 sets on rear delt crossovers  12-15 reps.
4 sets on pec deck in reverse for rear delt, 10-12 reps.

50g whey in water, then ont 20 minutes HIIT on the bike.  working between 165 MHR and 135 in the recovery periods.  really hard work, but enjoyable in a mental kind of way!

love the way i look.  have gained almost no fat since the show, so still super tight, but all the carbs im eating mean im full to bursting, skin is tight and veins are great!  so many people commenting on how good i look, and even more people commenting to the gym owner about how i have completely transformed my physique!  lots of people asking for help with training and diet!

shoulders look so good, tie into bis and tris is getting better and better.  im seeing a glimps of the physique i could possibly bring to shows next year, and by the time a sculpt on another 10lbs of muscle and trim off a few % bf, it will be a show winner.  have never felt so positive!

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Interesting you don't rebound like most - mine was 28lbs in a month!

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Interesting you don't rebound like most - mine was 28lbs in a month!

i know mate! i must be the only person that comes off a comp diet and only gains a few pounds the first week back.  And it wasnt lack of food, there was huge amounts of good food, and a boat load of junk ontop of that! i was eating the diet i outlined, AND probably another 3k cals a day of junk and sugary stuff!
 
But that said, condition is still very good, and fat gain has been minimal, so if i can get a steady weight gain of maybe half a pound a week, with maybe just over half of that being muscle, then i will be happy, doesnt sound alot, but it would get me the stone of muscle im aiming to put on for next years show, to take me up a weight category

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i gained 22lbs in 2 days PMSL... ok felt like i was on death's door though

14lbs of muscle is a tall order if your planning on competing next year mate, you'd need to add on something mad like 30-40lbs to get that IMO.
You wouldnt be able to do it on a clean bulk in that time scale

All IMO of course

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Disagree IB, it could be done cleanly, if your genetics allowed it. Most won't though.

Best advice would be to keep within 15-20lbs of your comp weight. Keeps the skin tight for that paper thin look on stage and makes the prep easier- eating into the show and not having to worry about losing fat in the final weeks, just keeping condition and fullness.

10lbs of lean tissue would be an incredeible gain and utterly transform your look.

14lbs of muscle in a year is a very tall order, particularly given the legnth of time i have been training, and the fact my genetics are poor for weight gain of any kind, let alone muscle gain.

But no point setting an easy target now is there!

Cutting really helped me identify things i could do differently with my diet, and even a little with my training.  Motivation is running at an all time high, so diet is staying clean.

One thing for sure, is that i WONT be piling on a load of fat.  i will be staying no more than ten weeks out.  This means that baring 2 times a week that i have allowed myself to try live a normal life, every other meal will be cooked or prepped in advance, and as per my diet plan.  everything is weighed and measured, everything controlled.

one pound a month of muscle, sounds easy when you put it like that!!

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I kept within 20lbs of my contest weight by saving the goodies till the weekend, much easier to prep the meals for the week and stops you over indulging 7 days in the week

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awesome training again tonight! 

hamstrings.  SLDL
barx30
60kgx15
80kgx15
100kgx12
100kgx12   back was really pumped so i stopped there.

leg curls.   3 sets.  45kgx 15 reps

back.

stiff arm pushdown, supersetted with lat pull down.

30kgx15 then 60kgx12
35kgx12 then 80kgx10
35kgx10 then 95kgx8
25kgx15 then 60kgx12  drop set straight after on pulldowns,  50kgx12 40kgx13 30kgx8 20kgx10  couldnt move properly let alone do anymore, so finished off with a light set of stiff arm pushdowns, 15kg x34  !blasted!

vbar row on lat pulldown, dropset
80kgx4
70kgx5
60kgx8
50kgx8
40kgx6
30kgx9 

didnt do biceps, as they were so pumped i could hardly bend my bloody arms!

then 30 minutes cardio, working the middle zones, so about the 150 bpm range.

Have really found my groove, new diet is going great, i feel good, full of energy, lots of focus, loving life, training and my plan!  generally on top of the world! 

roll on the competitions next year!

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Incredible Bulk


I kept within 20lbs of my contest weight by saving the goodies till the weekend, much easier to prep the meals for the week and stops you over indulging 7 days in the week

im only allowing myself a couple of cheats per week, thats it! other than that im staying 100% strict! 
 
Have to say, that i feel ALOT better for having a clean diet.

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All going really well in here ! Well done dude

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properly fallen off the bulking diet plan i had tonight.  Dont know why but i have been unable to control my eating tonight :-(  it started when i got home to my delivery of new myprotein stuff.  since 5pm i have eaten-

2 myprotein caramel bars
1 choc protein flapjack
1 serving choc orange whey
1 serving tri-carb powder (wanted to see what it tased like)
2 chicken breasts, pasta with mayonaise and salad cream
about 300g of a morrisons finest chiabatta made with olive oil, with butter
a whole red grapefruit 
8 eggs 
large bowl of oats
bowl of fruit cocktail with yogurt
large sirloin steak with 100g rice, veg, garlic bread
cadburys boost bar
another myprotein caramel bar
5bags walkers crisps
some icecream
and i have just finished eating a whole box of frosted shreddies.

:-(  still feel soooo hungry, and im not sure i can stop eating. . . .

i think strict dieting for 20 weeks in the build up to my show, then only a few days of eating what i liked and going straight back onto a strict diet has just built up and beaten me tonight! 

back strict tomorrow, with some extra cardio i think
 
 

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can add half a bag of cashew nuts to that list now. .

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lol, how's the water weight?

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You might have just needed a blow out mate.  Don't get too down about it as you've been very positive over the last few days.

I'll also find out just where abouts in Leeds I'll be staying on the 24th and if you're out I'll get you a drink in.

Current avi 246lb
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weight this morning was only half a pound more than yesterday morning (though i had to get up twice in the night to go for a crap! lol)  so i guess it didnt do too much harm!

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The binge has arrived LOL. I usually set off with good intentions and then after 3-4 days....bang...just want to eat all the time!!

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Holy crap dude ! The nom monster well and truely attacked !

Everything ok today ?

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Wouldn,t worry too much about it Dazc it will pass!!

Micky McKay Personal Trainer Healthy Action www.fitness121.co.uk

cheers guys!  think its out of my system now diet today has been cleaner than a clean thing and right on plan!

great session tonight in the gym!

chest, DB inclince press
20kgx25
30kgx25
35kgx15
40kgx15
47.5kgx13
47.5kgx12
30kgx17

cable crossovers
20kgx 20
25kgx15
30kgx15
30kgx16

cable crossovers, pulling upwards
30kgx12
35kgx12
40kgx10

3 sets light flys with 12kg, going for a nice long stretch, no rep count.

triceps, rope pushdowns
30kgx50
35kgx40
40kgx20
50kgx12 (short rest)
50kgx10 (short rest)
45kgx10  (no rest)
30kgx23

onto cardio,  40 minutes, low zones, at 100-120 bpm.

felt amazing when i left the gym!  on a total high from weights and cardio!   why why why i did the last 8 years training before my comp with little or no cardio is totally beyond me!

yeeeeehhhaaaaarrrrr  love it!

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i have the most awesome DOMS in my triceps today, cant straighten my arms!   fantastic!

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YAY ! All good

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