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mark4130 and his naive attempt to do a comp....

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mark4130
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2011/03/10 19:59:18 (permalink)

mark4130 and his naive attempt to do a comp....

Well after reading everyones threads I have decided to go for a competition this year.
The initial plan was to wait until June 2012 so that I would be 40 and enter the Masters - you never know, maybe being the youngest guy in the group would play in my favour - but I really cant wait so I am competing this year.. and now I guess I will be the oldest guy in my group!!
The plan is to do the UKBFF London & South East on June 12th and also the UKBFF Muscletalk on June 26th. Is this being overoptimistic on my part? I was thinking that if I am not ready for 12th I have the 26th ahead of me, if I am ready for the 12th I get to do both!

I am using the keto diet from Papa Lazarous thread and so far Im not having any hunger issues or strength losses.

I weighed myself last Sunday and I was at 15st 7lbs - I have been told to expect to lose 1 1/2 to 2 stone so will either do the 80-90kg class or the classics (I am 5ft 9).

Any advice will be more than welcome, Im going to post pretty much everything I do so if you see something stupid jump straight in and let me know!!!

Heres the training so far this week:
Tuesday - legs.
Leg press
120kg x 12
200kg x 12
250kg x 12
300kg x 12
350kg x 12
400kg x 12
400kg x 12
400kg x 12

Leg raises
Full rack 4 x 10

Hamstring curl
Full rack 4 x 10
(For the life of me I cant remember how many plates are on the machine, will check tomorrow!)

Hack Squat
120kg, 3 x 10

Seated calves
200kg 4 x 10

Donky Calf raises
Full rack + 100kg 4 x 10

Wednesday - backs
High cable rows
90kg x 10
140kg x 10
180kg x 10
200kg x 10
225kg 4 x 10

Wide Grip Lat Pull Downs
90kg 4 x 10

Shrugs (barbell)
180kg x 10
200kg 4 x 10

Single arm rows
60kg 3 x 10

T bar
60kg x 10
80kg 3 x 10

Seated Cable Row
110kg x 10
130kg 3 x 10

Rear Delt Flyes (machine)
75kg 3 x 10

Thursday - chest
Decline dumbell press
30kg x 10
40kg x 10
50kg 4 x 10

Decline dumbell flyes
35 kg 3 x 10

Incline press (machine)
80kg 4 x 10

Pec dec
Full rack 4 x 12





We do today what they wont - so tomorrow we accomplish what they cant!
#1

139 Replies Related Threads

    dazc
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    Re:mark4130 and his naive attempt to do a comp.... 2011/03/10 20:14:42 (permalink)
    nice one mate! glad you have decided to go for it!

    what we really need is some photos, then we can give advice and constructive critisism, and keep track of how your doing.

    I dont agree with the choice of keto diet, but i have no idea on your body type etc, so hard to say if its the right choice for you or not.  how much experience do you have in cutting?

    BTW, good choice to do a show now i think.  if you left it a year sure you might be one of the younger ones in the o40's, but bear in mind some of them could have 20 years competing experience!
    #2
    mark4130
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    Re:mark4130 and his naive attempt to do a comp.... 2011/03/10 20:52:45 (permalink)
    To be honest Daz, its all new to me! The logic behind the keto diet seemed sound to me and it appeared to be foods I can stick to. My worry would be that if I dont cut carbs out completely then I would slip and have more than I should.
    Good point about the masters having more years of experience! Just a shame I wont have 20 years experience over the young guys I will be competing against!

    Here are 2 pics took last week. They arent great, but hopefully will give some kind of idea. I intend to take a proper set at the weekend (as part of my working out how the hell to do the poses!!)


    Im thinking the 15-17 weeks I have given myself for the cut will be sufficient.... or am I being over optimistic on that?

    We do today what they wont - so tomorrow we accomplish what they cant!
    #3
    dazc
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    Re:mark4130 and his naive attempt to do a comp.... 2011/03/10 21:12:27 (permalink)
    hard to judge condition just from back poses, but 15-17 weeks should be enough.  you would have to have ALOT of fat to loose to not make it in that time

    what cardio are you doing?

    if your not experienced with dieting, then it could be worth paying someone to help if you can afford it.
    #4
    mark4130
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    Re:mark4130 and his naive attempt to do a comp.... 2011/03/10 21:19:40 (permalink)
    For cardio, I currently do 1 hour of power walking split into 2 x 30 min sessions - 1 first thing on the way to work, one on the way home! If needed, the intention is to additional session at the end of the evenings weight session.

    Will have a look into the paid diet option - what are your main reasons for not really liking the keto route?

    We do today what they wont - so tomorrow we accomplish what they cant!
    #5
    dazc
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    Re:mark4130 and his naive attempt to do a comp.... 2011/03/10 21:32:59 (permalink)
    i think for most people, its too likely to result in muscle loss
    #6
    mark4130
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    Re:mark4130 and his naive attempt to do a comp.... 2011/03/10 21:35:08 (permalink)
    Dont go telling me that!! I had just got my head round the idea after reading the thread that I wouldnt!!
    Right, going to do more reading up on cutting diets.
    Cheers for the help so far.

    We do today what they wont - so tomorrow we accomplish what they cant!
    #7
    dazc
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    Re:mark4130 and his naive attempt to do a comp.... 2011/03/10 21:39:13 (permalink)
    sorry to confuse you mate, im just not one for keeping opinions to myself!  

    did you have a set diet before you switched to keto to start cutting?
    #8
    mark4130
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    Re:mark4130 and his naive attempt to do a comp.... 2011/03/10 22:11:05 (permalink)
    Not a set diet as such - ate very little processed food, everything was freshly prepared foods. Chicken, lean red meat, sweet potatoes, rice etc. Never really eat fast foods or fried food, but I did have a tendency to eat too much of the good foods (and waitrose cheesecake).
    I was very strict with what I kept out of the diet, but not so strict with how much I ate of what I was allowed!

    And keep the opinions coming, Im here to learn and try and glean some knowledge from all you guys with experience!

    We do today what they wont - so tomorrow we accomplish what they cant!
    #9
    jnr2006
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    Re:mark4130 and his naive attempt to do a comp.... 2011/03/11 09:50:47 (permalink)
    Good luck with the prep mate. Your first show is always a big learning experience. You have some decent size there so should look good when you cut down. 15-17wks prep will be plenty imo.
    #10
    mark4130
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    Re:mark4130 and his naive attempt to do a comp.... 2011/03/11 23:54:10 (permalink)
    Cheers, yeah Im hoping the size doesnt drop too much but the waist to shoulders ratio gets better!!

    Shoulders today
    DB press
    30kg x 10
    35kg x 10
    40kg 3 x 10

    Side raises
    25kg 3 x 10

    Front raises
    25kg 3 x 10

    Rear delt Flyes
    75kg 3 x 10

    Rear delt shrugs (smith machine)
    70kg 4 x 10

    Abs and then 30 mins cardio.

    Felt a bit off all day, think its my body adjusting to the keto. Hope it passes so I can make a better judgement as to whether its right for me..

    We do today what they wont - so tomorrow we accomplish what they cant!
    #11
    sarahbennett99
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    Re:mark4130 and his naive attempt to do a comp.... 2011/03/11 23:59:25 (permalink)
    Mark - what a brilliant idea to compete!!
    Will be keeping an eye on your prep.

    Rear delts - GOOD!
    ...you need to post your front pics!

    Loads of luck - stay focused big guy!

    x
    #12
    mark4130
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    Re:mark4130 and his naive attempt to do a comp.... 2011/03/13 10:10:05 (permalink)
    Thanks Sarah. Focus on diet is going to be my biggest factor, I have no issue with the focus on training but Im such a noob regarding cutting diets. Been on the keto for a little bit and while the weight loss has been good, it doesnt leave me feeling too great - so Im now reading my bottom off on traditional cutting diets! I think the last 6 - 8 weeks out I will use Dazc's advice and pay someone to get it tweaked.
    Biceps and Triceps yesterday.
    Triceps are all full rack on the cable machine.
    Pushdowns 3 x 12
    Rope pushdowns 3 x 12
    Overhead extensions 3 x 12

    Biceps
    DB Hammer Curls
    75lb x 12, 10
    65lb x 12,10

    Barbell Curls
    40k x 12, 12, 12, 12 (REALLY strict form, back against pillar to avoiding any swinging).

    Concentration curls
    25k x 10, 10, 10

    Rope curls
    Full rack x 12, 12, 12, 12

    Then abs and 40 mins steady cardio.



    We do today what they wont - so tomorrow we accomplish what they cant!
    #13
    micky
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    Re:mark4130 and his naive attempt to do a comp.... 2011/03/13 12:24:46 (permalink)
    Good luck Mark with this, my advice is dont wait too long if your thinking of getting prep help, it may be too late if you leave it to 8 weeks out! Try and also tailor your training to the diet i.e. no point in doing heavy deadlifts, squats if your on low cals, there is plenty of help around if you need it though.
    #14
    scrubby65
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    Re:mark4130 and his naive attempt to do a comp.... 2011/03/13 12:45:40 (permalink)
    Hi  mate well done for stepping up and having a go, from the back you look like you have some good depth of muscle,
     
    I was just going to say what micky has posted above, the sooner you get someone to look you over the easer your prep will be, and as far as cardio goes DONT leave it all to the last few weeks reducing you fat now will give you less stress, defo 30min am 5days a week  and defo 30min after weights would even say try doing 40min, you can always slow up on cardio towards the show, we all get to show day thinking if a had another week, you do have that time now use it
     
    all the best will watch your progress and see you on stage at the muscletalk show  
    #15
    mark4130
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    Re:mark4130 and his naive attempt to do a comp.... 2011/03/13 18:04:48 (permalink)
    Right, had some more pics taken this afternoon - haha, really realised that as well as learning the diet, I REALLY need to learn how to pose and get a muscle to look! Couldnt do it to save my life, so I think youtube will be my friend for some learning!




    We do today what they wont - so tomorrow we accomplish what they cant!
    #16
    mark4130
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    Re:mark4130 and his naive attempt to do a comp.... 2011/03/13 18:14:30 (permalink)
    Today was a day off weights, so it was 45 mins steady cardio and abs. Going to follow everyones advice and hit the cardio every session now, not just the 30 mins to and 30 mins from work each day. Like Scrubby has pointed out, I can easily cut back at a later date.
    Blimey, really didnt hit me what I had taken on until I had announced I was doing it - its also highlighted to me how much I have to learn. But lets face it, what better way to learn than in this thread - well, as long as I get it right it is  haha!.

    EDIT - the cardio was made twice as hard as the damn TVs in the cardio area had the same DVD playing on them that has been playing since Friday!! Usually its a different channel on each as there are 4, but it was like Groundhog Day!! If ever I go on MasterMind then I will be choosing the 'Jump Britain' parkour video as my specialist subject!
    post edited by mark4130 - 2011/03/13 18:25:50

    We do today what they wont - so tomorrow we accomplish what they cant!
    #17
    arniemonkey
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    Re:mark4130 and his naive attempt to do a comp.... 2011/03/13 21:03:36 (permalink)
    hi mark dont waste your money on paying someone for the diet its simple (just hard)also dont get too upset when you lose a lot of size ..its very disheartening but you ll prob lose a lot more than u think looking at you i guess you need about 2 st off maybe a little more posing practice is a must check out bob chicarillo on you tube for posing advice and watch some others for how not too...good luck
    #18
    micky
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    Re:mark4130 and his naive attempt to do a comp.... 2011/03/14 07:32:18 (permalink)
    arniemonkey

    hi mark dont waste your money on paying someone for the diet its simple (just hard)

      So, silly comment of the day go,s to...........


    #19
    RACK
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    Re:mark4130 and his naive attempt to do a comp.... 2011/03/14 10:08:25 (permalink)
    Well done on doing a show mate and good job for getting the pics ups.
    First thing is, DO NOT worry about how much sixe you will lose!  You'll be in the best shape of your life when you get on stage and it's all worth it.

    You're holding some fat yes, but as said it can be sorted in the time you have.  If you're in any doubt of this then have a look at my pics from my prep last year and also look at my start point this year, it's a long way from impossible for you.  It will take a lot of hard work though so get ready if you want to see it to the end.

    I personally would advise on getting some help with a prep diet.  Some people like to do their own but I start worrying when things don't go how I think they should be going.  A prep guy/girl will help keep your head straight and stop you making a mistake.  All you have to do is follow orders.

    Good luck with the prep
    #20
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