When we set out on a quest we usually have some sort of map to guide us along the way. The map can be based on some template we've seen or done in the past, it could be based on another competitors plan, or it our map can be various aspects of dieting and training philosophies, strung together, to create something we think will work perfectly.
Going back to competitive bodybuilding, I was in a predicament. I didn't want to lose a lot of strength I worked real hard to attain. I'm not a freak that can move six plates on the squat for reps or bench over 400 like it's paper. I'm more of a "struggle to get brute strength" type guy. So while I know bodybuilding has never been about developing strength as a skill (yes, strength development is a skill) it's still an important one to have. You can't be weak and big. Everyone that stood up on that stage in the pro division for bodybuilding slung some fucking weight around in preparation for the show. You can best believe it that as gospel. Heavy lifts combined with rep work give you that dense thick muscle you can't, or at least shouldn't lose .
Programming:
Since this was my first time back onstage in awhile, and I wanted to experiment a bit because the "conventional" way of training didn't appeal to me, I talked to Team EFS athlete Jennifer Petrosino about what I wanted to do. I agreed to let her program me for this show, but I made no bones I would take liberty with the program. So the days were set up like this
Legs/Back
Chest/Shoulders
Glutes/Hams
Tricep/Bicep
Calves/ Rear delts
Without getting into much detail, I pretty much followed the program. Some changes were made here and there, but overall, the program was followed. Lots of tempo based movements, along with some eccentrics and timed sets. The goal was to grow into the show a bit as well, so even though I was dieting and doing an upwards of two hours of cardio a day, I think I added a couple pounds. Or I at least think I did.
I also wanted to stay strong for the majority of my prep. That way, I didn't lose much size.
Cardio and a quick word on gym performance:
Like I said before, I went on the "King Kamali" special which was an upward of two hours of cardio a day. This can prove to be a recipe for disater, but with what I had to work with, I thought to myself, why not? So me and the Stepmill became best friends forever. From the Monday after USPF Nationals, all the way to the end, it was only a couple of times I couldn't work up the gumption to do it. During the last three weeks of prep, I would be on the stepper twice a day for 45 minutes. I tried to peel the fat off as much as I could, and it worked to a point, but I didn't want to overstep (no pun intened) what the purpose of cardio was. I also wanted to use more energy for my gym sessions. To showcase a phenomenal physique, you have to be able to perform in the gym. If you don't have optimal gym performance, then you're setting yourself up for failure. Optimal performance is different for everyone. I like to use Paul Carter's philosophy of +10/-10 for gauging workouts. Look for it on his blog Lift-run-bang.com
Diet:
I pissed in the wind in regards to this one. I just kept the protein high, kept carbs low, had some refeeds and kept going. Nothing scientific. It did get to a point where I wasn't eating enough and I had to increase portions. Made the adjustments and got tighter. Wasn't a wise thing to do. At all. But that will be fixed moving forward
Just some of the things I did leading up to the show. Nothing fancy............and some stuff, just not even optimal.
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