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View Full Version : My diet on the road to national champs!



thewicked
01-15-2010, 03:43 PM
I didn't know where to post this and didn't want it to get lost in the fray of things down in the online journals but I wanted to give people and idea as to my journey to 220's OR UNDER and my plan to take home a raw national title! My goal is to keep my lifts the same and try to get down as much as possible. I took a look in the mirror and realized that as a strength coach/personal trainer that not only would it be better for me to "look" the part..but prove that I can do as I preach as well to not only motivate my clients, the readers, but myself.

The only supplements I'm taking are Atlarge Nutrition products. My diet is very strict and consists of lean means, quality carbs, and making eating on time everytime a habit! I plan to lay out photos, thoughts and feelings, etc. in this write up and atleast get in here and post once a week.

I started out this thing a couple weeks ago when I realized that I weighed in a whopping 274 and some change and needed to do something about it. Granted my lifting has been going decent but there's no sense in gaining weight or staying heavy for that matter if nothing is coming of it either in the gym or health outside. Blood pressure has been abit high and I've been feeling like a slob most of the time when I'm not in there laying in, under, on, or around the bench. I really liked and was motivated by the read and the work done by our very own WBB member UNHOLY! Dude looks amazing and is an inspiration!

As of today..this morning before having my first meal I weighed in at 259.2lbs. The lowest I've been in a year and I'm ELATED! Every week that goes by I'm steadily dropping weight and the gym weights actually still feel easy if not EASIER due to the quality of food I'm ingesting. I've been sticking only with NITREAN, RESULTS, and NITOR at the moment. I think Nitor is the only thing saving me from becoming a raving lunatic throughout the day. I have sustainable but not high as a kite energy and even when I have a client at 5am and don't see me last one til 10pm I'm still going solid.

The plan is to eat 6-7 times a day...atleast 6 with my meals consisting of protien, oatmeal for breakfast and PWO shakes, and lean meats with brown rice, veggies, etc. The first few days were hard but now I'm finally to a point where all I want is the food that I've required myself to eat and love the way it makes me feel when I eat it. I haven't even touched an energy drink save one low carb monster. I plan to have ONE CHEAT MEAL only when I can't stand it any longer. I had my plan reviewed by the newly crowned IFBB LW women's pro and buddy of mine lori steele who says I'm good as gold with how I laid it out.

My lifting plans are staying the same. Rehab the back and get the squat respectable, keep trying to climb in the deadlift (which shouldn't be a problem and tends to go up when i drop weight), and keep the bench where it's at. If I can keep my numbers and perform in the meets what I do in the gym I should be a top contender. Cardio is very light...steady state for 30-45 mins on an empty stomach in the AM after my first client and at the moment only on my "off" days of lifting until the weight loss stops. I've got plenty of fat on me so I shouldn't feel too crappy for awhile. Somedays I get loopy but nothing typically associated with heavy diets. Here's to it!

I've already had 3 meals today...I'll weigh in again monday morning and stick with the diet as best as possible while i'm out of town this weekend. The layout follows along like this..


meal 1) 2 scoops nitrean and oatmeal shake
meal 2) 4-6oz of lean meat and brown rice
meal 3) same as 2
meal 4) same as 2 with results pre-workout
meal 5) 2 scoops nitrean in a PWO shake
meal 6) same as 2
and meal 7 will be the same as meal 2 unless I start to level out then I'll exhange with a salad or some veggies....

so far this is paying off BIG!

One of the main reasons I'm posting this is to not only hopefully motivate those here just like UNHOLY did me but also give you an idea as to what some of you might go through that have alot to lose and also hold myself accountable making my journey open. I know it's a diet thread..but it's just one piece of this large puzzle I'm trying to put together to make one of my biggest goals this year! Let's see if it's all worth the hardship..Welcome to the pain.

TXslapshot
01-15-2010, 06:25 PM
Sweet man! Looks like you got a hell of a plan. Stick to it and I'm sure youll be tearing up the comp at Nationals.

thewicked
01-19-2010, 02:06 PM
this am I'm 257..just a couple away from 20lbs lost in under a month and I'm eating plenty of what I need. Tells you alot about the excess that's in your typical means when you don't really care what's going in! Still feeling REALLY strong and sessions are going well. Hopefully, back willing, I'll be able to pull 625-635 tomorrow for a single without it kicking in. If it is...and as good as squatting went last saturday, it should leave me feeling pretty good. I'm getting excited just talking about it. I'll post a picture shortly of the currect state of things..

thewicked
01-19-2010, 02:23 PM
http://www.wannabebig.com/forums/picture.php?albumid=123&pictureid=511

this picture put things into perspective for me...

john o
01-20-2010, 02:53 PM
You are a good example that losing weight and maintaining/gaining strength is possible.

David Trantham
01-20-2010, 08:10 PM
Stay positive !!!! Good job

pandospace
01-21-2010, 08:42 AM
nice good luck! im on the same journey

JSully
01-21-2010, 11:27 AM
nice pulling strength, what's your squat at?

thewicked
01-24-2010, 11:03 AM
pulled 625 no problem after what i think is a little over a month off a bad squat dump...VERY happy!


this week went mildly well. I didn't GAIN anything and didn't have as many problems as I did the couple weeks prior. Seems I've settled in at around 258-259 without the steady state cardio which is now going to be implimented more so since I've hung up. I think too my body is trying to reestablish it's homeostatic balance with the current amount of weight lost before it continues downward so that my internal "numbers" are for my current weight and not a 270+lb body.

I do a heavy AM workout tomorrow so today I'm going to stick with the diet entirely and hit the gym for some recumbent bike television watching. I'm going to stick with fish and chicken for awhile still. I'm too afraid to put any fats outside of the cooking olive oil into my diet at this time to any greater degree. I know I can be mid 250's by the end of this week and 240 or below by the end of february. I squat this week as well so if I can pull out a couple heavy reps still I'll take that as a win. I NEED to get 545 or better moving raw easily for me to be competitive at any weight anyway.

Here's to a new week!

thewicked
01-24-2010, 11:05 AM
nice pulling strength, what's your squat at?

relatively easy 655 before I got hurt. I'll be back there. I think if I nailed it and pulled hard on a good day I could move 675. I'm adding 10lbs to all my deadlifting working weights since I've used the same weights now and gained successfully for 3 months.

arctic
01-24-2010, 01:45 PM
Good luck dude! How much brown rice are you eating w/ your meals? What are your macro goals for each day?

nzk
01-27-2010, 08:28 PM
bump for macros, its amazing that you are able to maintain your lifts with what you are eating!

J.C.
01-28-2010, 04:50 AM
I completely missed this thread. Great work. Keep updating!

BuckeyeROC
01-30-2010, 12:23 PM
Great thread!

As mentioned above, I'd like to know how much brown rice, veggies, oatmeal, and what your macros end up being.

I'm 6'4" 272 lbs right now, have been at a steady weight for several months, and I want to cut to 250 lbs by summer. Starting my cut very soon and I like your meal plan, seems very doable for me.

Chris Parker
01-30-2010, 12:46 PM
NIce dude keep it up. What do you do for cardio?

thewicked
01-31-2010, 06:14 PM
breathe.. lol


I'm thinking about doing med ball complexes with the steady state bike stuff for cardio daily. Add a conditioning factor into all things and see how it plays out!

I'm getting 50 grams of protien, 40 grams of carbs, and not enough fat to mention each meal. I'm thinking I'll end up doing only 5 meals a day. 6 is hard to maintain and my strength seems steady still with averaging 5 last week.

A funny thing I noticed...the better quality foods you take in the more your body keeps and the less ****s you take and when you do it comes out like a gel cap sized turd ( exaggerating).

I really dig fish and shrimp tacos with low carb tortillas...

couple fish filets seasoned with fajita seasoning and grilled onions with pico and lime is killer!

thewicked
01-31-2010, 06:15 PM
oh half cup on the rice sorry guys..or half cup of oatmeal which ends up being about 30 carbs instead when I don't have any rice cooked up or when I can't stand to have another grain in my mouth. I love plain oatmeal though.

thewicked
02-03-2010, 07:15 AM
things have been going smoothly this week...i haven't stepped on teh scale for fear of self induced male pattern baldness at 25. Things are feeling good though! I've noticed that I'm not as hungry anymore as I was when I initially started this. I like that but at the same time it could be the problem with the lack of weightloss here recently. Not that I'm complaining. Once I hit 247 I've officially dropped 30lbs. I'm looking for a few recipes to help me along the way too. I'm starting to feel comfortable with deviating just abit from the EXACT diet I was following which that too, I'm taking into consideration for my lack of continuous but let's face it...for sanity's sake not having tilapia and brown rice EVERY meal has me not feeling nauseaus everytime I step into the kitchen. Strength seems to still be doing fine and I FEEL good!

I did make a change this morning though that might be a permanent one. I LOVE country breakfest..that greasy spoon **** you find at the local diner that's been there since the great depression. Chicken fried steak, eggs, hashbrowns, you name it! I could eat that everyday and when given the opportunity I used to..HOWEVER..

today I decided to give it a "healthy" approach...


I took my 6 egg whites and shredded up a half cup of potato and did it all in teh skillet with salt and pepper. Let me tell ya..no matter how much it might NOT compare to the good stuff...it was a GREAT alternative. I THINK i might leave a few yolks in next time for a little extra "eggy_ness" but as a whole it was fantastic! Though Im not really sure how many carbs are in a potato I stuck with the original half cup carb dosage

thewicked
02-03-2010, 07:20 PM
deadlifted today but the back couldn't handle it..

so i just pulled a double overhand triple with 500.

I really need to fix this problem...and I know it has to do with the heavy squatting EVERYTIME! I can't tell you how frustrated it makes me and in turn makes me even more motivated to fix this ****ING PROBLEM!!!

if I can't push press tomorrow I'm going to go ape****..

on a side note..i did 2 miles of a interval run at 3.5 and 8.5 for interval speeds. Felt GOOD and I'm still riding the cardio high! I think intervals might be teh thing for me since it went FAST and wasn't nearly as boring as steady state along with the fact that I got pretty loopy when it was over with in a good way. I'll take it.



On the diet note..my new favorite thing to eat on carb days is chicken tacos. I grill skinless chicken breasts and manage to keep them rather tender and not dry them out to the point I can't tell between them and the briquettes in the grill and then cut'em up! USe a carb smart tortilla and throw in some lime juice, fresh cilantro, and pico and have a helluva time!

two of them has 55 grams of protien, 50 grams of carbs, and 6grams of fat. Not bad!

thewicked
02-05-2010, 10:22 AM
push press worked out just fine...two day so of back to back hit cardio and rotating carbs has finally broken the curse! 250.4 this morning!!!! I'm ALMOST THERE TO THE 240's!!!! Today is my low carb day too so after today there's no way I won't be there! I'm STOKED!! AtLarge's Nitor is rocking my socks too! Still using only the initial dose and I feel SOLID!

Can't wait for superbowl sunday... i wasn't going ot have a cheat day again until I hit the 240's and if I make it there by then I get a beer and a jersey mike's sub!

thewicked
02-07-2010, 09:46 AM
still stuck at 250...and I'm gonna have to put in my time on the treadmill today before the superbowl or no beers..period! I just need to get past that damn 250!!! All this does is push me harder..and that proves to me that I CAN and WILL do this..


period

BuckeyeROC
02-07-2010, 04:17 PM
Good stuff man.

I tried to stick as close to your diet as I could, since I have been working out of town, it's more difficult. But sticking to pretty much grilled chicken, lean meat, and some veggies at restaurants and protein shakes, I lost 2 lbs this past week. 20 more pounds to go!

thewicked
02-09-2010, 12:25 PM
WTG BROTHER!!! it's slow and steady but it definately pays off! The tighter you are and the more you force the changes the quicker it comes. You learn based upon weekly results how you should manipulate your foods to push it past certain sticking points. I've had to really focus on prep'n food ahead of time but it's working!

249.3lbs this morning!!! HELL YEAH! I'm FINALLY IN THERE!!! 2 more lbs to 30 total lost and I've still got plenty I can get rid of! Not that that makes me happy but it's definately showing on me! I've really buckled down and stuck with the rice, broccoli/veggies, and fish only for the past few days along with doing whatever cardio I can. It's beating me up so it's steady state for awhile. My hips are feeling the effects of constant sprinting unfortunately..but I love being high as a kite when I sprint! Too bad my fatass sounds like a tyrannosauraus tearing ass through the gym on that treadmill.

Yesterday was another "odd ball" day for me. The tighter I'm on the diet the more "strange" i get when it's been a few days until my bodyweight starts to plateau again. I attribute it to my body adjusting it's homeostatic balance (hormones, etc. ) to the new body size and weight. I have some pros and top am's helping me out telling me it's not just me and that it's part of the game. I want this bad.. REAL bad... and I'll do it right..and push myself to breaking and get back up and do it agian the next day.

yesterday's benching was rough..didnt' do well with the usual weight but with the weight loss 11 reps with 315 still isn't HORRIBLE though it doens't make me happy. I still need to have a 1600lb total at 220 or better to be competitive raw. We'll see how it goes. I'm also having feelings of "smallness" when I look in the mirror. I love being a big dude. But if it's not healthy nor attractive I guess it's not worth it. So far so good! Ran outta protien so it's all raw foods and goodies until I get some more in. Protien really saves me in a pinch. I miss the Nitrean for sure when I feel like I can't eat another bite. I hope to be 242 in two weeks. Atleast that's the plan. And closing in on my 220 goal by the end of MARCH. Stick with it guys..it works.. this **** isn't easy..and it's why most of us will never see a stage and the average american is out of shape and fat.

thewicked
02-10-2010, 10:37 AM
had to really buckle down on food prep recently...not been getting ENOUGH food lately and it's showing in my training. Had to really dig in deep to get some ferocity back! It's working and switching to beef and chicken instead of fish for awhile will help.. when I gag'd on my fourth bite yesterday it was time to find a new protien source lean or not. It's not the fact that it didn't taste good..i ate 4lbs of fish in a couple days time and that's normal! Now I'm enjoying some prime rib and my rice HAHA and still dropped a half lb this morning! I'm getting very close and it's looking like I'll probably be around 220 with the way I look versus the weight I sit at for BF wise. Nitor is still the starting dose...and doing its job well. That is one product I am really enjoying and definately paying be dividends for me. Intensity running is taking a back seat to steady state until my hips and ass heal back up..i knew i was pushing it but apparenlty my body wants to walk more at the moment than run... I FEEL great...just gotta get back to being just as super strict as when i started to keep this train moving.. .consistency is key.

Progress
02-10-2010, 11:07 AM
Where are post workout carbs?

thewicked
02-10-2010, 11:11 AM
sticking strictly with oatmeal and brown rice but will be picking up malto when i head to the vitamin shoppe.

Progress
02-11-2010, 09:11 AM
Check out your local home brew store. I get $1/lb on dextrose/maltose locally. Not sure how Vitamin Shoppe compares.

BuckeyeROC
02-11-2010, 10:00 AM
had to really buckle down on food prep recently...not been getting ENOUGH food lately and it's showing in my training. Had to really dig in deep to get some ferocity back! It's working and switching to beef and chicken instead of fish for awhile will help.. when I gag'd on my fourth bite yesterday it was time to find a new protien source lean or not. It's not the fact that it didn't taste good..i ate 4lbs of fish in a couple days time and that's normal! Now I'm enjoying some prime rib and my rice HAHA and still dropped a half lb this morning! I'm getting very close and it's looking like I'll probably be around 220 with the way I look versus the weight I sit at for BF wise. Nitor is still the starting dose...and doing its job well. That is one product I am really enjoying and definately paying be dividends for me. Intensity running is taking a back seat to steady state until my hips and ass heal back up..i knew i was pushing it but apparenlty my body wants to walk more at the moment than run... I FEEL great...just gotta get back to being just as super strict as when i started to keep this train moving.. .consistency is key.



CONGRATS! I've been eating a lot of tuna this week and it's getting old, changing it up with some red meat here now and some chicken soon.

B/c of the snow this week, I was in town and able to follow the diet without trying to use restaurant food. I lost another 2-3 lbs, now down to 267-8.

Been eating something like the following this week, usually with tuna when listed:

Meal 1: 2 scoops Nitrean in 1 cup skim milk

Meal 2: 1/2 cup brown rice with either a 4.5oz package of Tuna Creations or 5-6oz steak.

Meal 3: 1/2 cup brown rice with either a 4.5oz package of Tuna Creations or 5-6oz steak.

Meal 4: 3 scoops Opticen in 2 cups of skim milk for a post workout shake on workout days, or 1/2 cup brown rice with either a 4.5oz package of Tuna Creations or 5-6oz steak or protein bars depending on what I'm feeling on non-workout days.

Meal 5: 1/2 cup brown rice with either a 4.5oz package of Tuna Creations or 5-6oz steak.

Meal 6 (optional): 2 scoops Nitrean in 1 cup skim milk or 1/2 cup brown rice with 5-6oz steak.

I also throw in some veggies here and there. And continue taking my Results either in the morning or pre-workout.

thewicked
02-11-2010, 10:56 AM
HAHA that's the way you do it right there! I'm a huge milk whore but i've done without dairy for a long time..skipping the restaurant goodies and doing it at home shows you what's actually in the food you get out versus at home. I know it's obvious but it's funny when you can SEE the difference in the smallest things! Your diet looks good too! I love me some tuna.. might have to get me some chunk white and some sourdough crackers and have a little "tea party" HAHA!

cheat day i'm holding out for a pizza! LOL And a few brews!

weighed in at 248.5 this morning..lost almost a whole lb yesterday with only 5 meals in. Killed the workout again and did my time on the cardio machine. I'm thinking I'm going to stick with steady state for awhile. I don't want to do more HIIT just incase. Based upon my numbers that I took yesterday I can be 10%bf at 230. Sounds like alot to most people but i feel like a scrawny ass at that weight. I wanted so much to be huge... but this is better for me. I would like to slowly bulk back up to 242 after getting down in weight and see how I look with 12 extra SOLID lbs on me. Just gotta get down there first! Meal timing is huge when it comes to intensity. I noticed too that I shouldn't kepe eating as much if i feel FULL already. I tend to have a tiny bit of weight loss if I go just a tiny bit hungry or feel a little empty after the day is over even after making my macros. Those of you that diet know what i'm talking about...

thewicked
02-15-2010, 08:52 AM
247 even this am after a weekend of insanity! had everything from bbq to wedding cake to lasagna to stew and cornbread!!!

i watched my portions but still ended up losing weight eating what I wanted over the weekend! Today I'm back on the bus! I'm having a hard time making myself eat though..i'm just not hungry. I'm going to have to make 2 shakes a day like i have been just ot make sure I don't shrink up and maybe even a tiny shake before bed. I'm leaning out very well but JEEZ i cant put the food away anymore and I'm afraid to keep taking stimulants just incase I end up burning myself up. Nitor is still my staple but I'm not daring to up the dosage and I'm taking it VERY slow until I'm around 10-12%.

Appetite stimulants possibly? or is this just part of the game? this is all new to me..i'm up for suggestions

thewicked
02-15-2010, 03:50 PM
it finallyhappened...i've been having to force myself to eat...and I just had half a naked baked potato and it came right back up. None of the chicken..just the potato but DAMN each meal is taking me 30-45 minutes to eat and it's only teh size of a cereal bowl! I'm going to have to switch to more shakes..period....not because I can't handle the food load..it's because I can't MAKE myself eat! It's scaring the hell outta me becasue I don't want to burn up all my lean body mass along with the fat. I wasn't even feeling anything and then all of a sudden..no more potato.

Missing my nitrean..i'm going to have to order some more tonight. That stuff never gets old and I can handle it all day everyday. The chocolate will definately give me a solid break from everything else too..

thewicked
02-17-2010, 10:25 AM
245.8!!! Oooorah!!!

thewicked
02-18-2010, 10:30 PM
ketchup makes EVERYTHING edible..no matter how hard it is to eat something just a litlte ketchup is saving my ass. Been getting on average 5 meals a day now and I need to step that up but it's all food and no shakes. Still have been slammed with work and by the time I get done all the places are closed ot pick up a small tub before I order more nitrean. Feeling solid, workouts are going great and it's really starting to show! Energy is still stable thanks to nitor and I'm keeping with the interval runs for the time being since steady state is out of hte picture due to time constraints. So far so good! Hpping to be 242 or under come next week!

Unholy
02-19-2010, 06:49 PM
Hell yea! I can't believe I just found this thread. I looked in the Journals section for a log but didn't find one.

BuckeyeROC
02-20-2010, 01:06 PM
ketchup makes EVERYTHING edible..no matter how hard it is to eat something just a litlte ketchup is saving my ass. Been getting on average 5 meals a day now and I need to step that up but it's all food and no shakes. Still have been slammed with work and by the time I get done all the places are closed ot pick up a small tub before I order more nitrean. Feeling solid, workouts are going great and it's really starting to show! Energy is still stable thanks to nitor and I'm keeping with the interval runs for the time being since steady state is out of hte picture due to time constraints. So far so good! Hpping to be 242 or under come next week!



Nice job man! Try those different flavored Tuna Creations. They taste decent heated up with the brown rice.

I lost another 2 lbs this week, even after strong cheating over Valentine's weekend. 265lbs now, 15 lbs more to go!

thewicked
02-22-2010, 02:45 PM
this week has been a badass one thus far! Back is really going in the right direction and am really hoping this accident was a blessing in disguise because it's really forcing me to focus on form and technique to keep it tight before I get a chance to get under heavy weight for awhile. My diet is solid too...though i'm switching ot more shakes..the food isn't that bad and i'm getting creative in the kitchen..with things like ketchup..and asian mustard HAHA! had 3 meals thus far and I feel really good about it! I bench today too and have been playing with carb time so I'll return and let you guys know how it all works out. Interval runs are getting easier.. I'm having to slow down my interval pace becasue it's "overloading" treadmills..i was told i need to run slower on them if i'm going to use them thanks to my current bodyweight. I am running 10 at the top and 4 at teh bottom and stil hanging around 24 minutes depending on how i feel along with increasing the interval time to 90-120 seconds instead of only a minute. Legs are loving it and it's helping recovery instead of hindering it thus far. I'll get a new shot up of how I'm looking...staying tight to the right foodies has me feeling as good on it and confident as every. Need to drop 15-20 more to be exceedingly happy. I'd love to also end up in all this with a 1600lbs raw total at 220ish when it's all said and done. Waiting on clients to buy back in so i can order more nitrean..at the moment I'm using this store brand that i dont' care for but can't go without it unfortunately.

GREAT JOB BUCK!

THANKS FOR DROPPIN BY UN!

thewicked
02-24-2010, 11:01 AM
242lbs EVEN THIS MORNING! WE'RE IN A NEW CLASS! body is looking REALLY good now and starting to see some old lines i haven't seen in years. Being REALLY strict and sticking to my protocols and it's paying off. interval runs only and I'm about 5lbs out of being in the teens bf wise for the first time in my life. RIDE IT TIL THE WHEELS FALL OFF!

BuckeyeROC
02-24-2010, 02:48 PM
Congrats, great job man!

thewicked
03-01-2010, 01:42 PM
my body can't apparenlty decide what it's doing..some days it looks GREAT and others it looks off...but i'm steadily sitting between 245-247 again. Debating on wether or not to do two shorter interval runs a day morning and evening to push past this point. I'm only 10-12 away from my next goal. Interval runs are blowing my calves the hell up too! really hoping to get this all situated by the end of march where I can just slow down the quicker loss and really focus on dialing it down into the low teens to single digits. Took a few pics..now just need to get them up. Back is looking STUPID at least in my opinion..the rest of me is getting along well enough.

back hasn't been bothering me either! looking forward to another good workout week!

thewicked
03-01-2010, 11:17 PM
got some new pics! just gotta find a way to post'em again!

thewicked
03-01-2010, 11:30 PM
http://http://photos-b.ak.fbcdn.net/hphotos-ak-ash1/hs433.ash1/23932_364168453082_591258082_4997024_6427157_n.jpg


http://photos-h.ak.fbcdn.net/hphotos-ak-snc3/hs393.snc3/23932_364168458082_591258082_4997025_7458063_n.jpg

thewicked
03-01-2010, 11:30 PM
http://photos-b.ak.fbcdn.net/hphotos-ak-ash1/hs433.ash1/23932_364168453082_591258082_4997024_6427157_n.jpg

thewicked
03-01-2010, 11:41 PM
135xa bazillion
185x5
225x8
275x5
315x5
365x5 solid..and met the goal for the week. Last rep was technically the best one!

pullups for 5 sets of 20

jm presses 3 sets of 15 with 135/145/155 and slid my grip out abit to minimize the grinding I was experiencing in my right shoulder and turned out it really pumped up my triceps more than the previous grip! Love this exercise. Seems like having a heavy shoulder day isn't having much negative effect on the benching day. I'm eating plenty and have plenty of recovery time between but sometimes you just don't know until you've had a few weeks running on the same program. The heavy duty shoulder work sure seems to continue instilling the thought that it is building up the shoulders structurally and removing alot of issues that I used to have. ZERO pain anymore, no clicking or popping, etc. All good things and with the weight loss and heavy lifting still prevalent it's a sign for good things to come. Bench doesn't need to be going UP..just stay low to mid 400's at the lightest bodyweight possible for my meet total to say solid. If wednesday's lowerbody workout doesn't leave my back aching I'll end up hitting 265 for a few push press reps hopefully..REALLY taking this day by day. Interval runs are done in a depleted state in the AM and recovery time has been shortened to half and will continue this way to bust through this plateau and see how effective it becomes. As long as my strength and LBM still stay the same and the fat continues to diminish I'll keep it this way before implementing it twice a day.

Mark!
03-02-2010, 12:16 AM
Man I can't tell you how awesome this is. I'm gonna start on the same kind of diet, same meal every day, same shakes and see what we can't come up with. Looking awesome man. Great stuff.

thewicked
03-10-2010, 03:28 PM
been a rough week on the scale. Bodyfat however is still the lowest it's ever been and I'm really liking the way I'm still looking. The fight to get into the 230's is over...at 239.7 this am. I sat in the low 240's with 240 exactly hitting the scales a few times and couldn't push past it. I've cut all carbs out pwo now and am not eating a couple hours before bed unless it's pwo. The last few pounds are always the hardest to lose..but they're also the most productive. THe initial weightloss is always easy for everyone...getting that last little bit off (in my case 10-15lbs) but to do so you learn not only more ABOUT how critical your diet is but also the work you're doing while on it. Numbers count..and just like are, the closer attention you pay to details the better picture you can paint of the overall situation. This situation being the belly fat still attached to me. I am seeing the first sign of abs in years. I'm thinking I'll look pretty damn solid at 15% bodyfat and then fight my way down to 10% for the first time ever in my life. My back has been giving me fits though making sleep hard and workouts even harder. I am however pushing through it and doing alot of intervals not only on the treadmill but also in the mornings with medicine balls and bodyweight exercises. I am thinking about upping the workload with a interval run/ 30 minute intensive complex mid day and my usual workouts during the weeks. I'm still sticking with my current m/w/th/sat workouts but am thinking of going m/t and th/fri with the weekend to rest.

I added in the extra dose of nitor doing 2 pills twice a day instead of just one and it keeps me from feeling sluggish and blah...though late at night..carb free..i've been getting a little "nutty".

blended protien sources are the **** fyi...nitrean is a blessing. Especially when it comes to craving somethign sweet..i get my chocolate in a shake.

I'm going to do 3 short intensive workouts a day and see how it turns out.

thewicked
03-11-2010, 03:06 PM
did my interval run in the am..


did some complexes after lunch

doing my shoulder workout today..and so far i feel like new money! REALLY liking how these high intensity workouts feel!

took naproxen for my back and I don't even notice it now...meaning it's not as severe as I though if some OTC pain reliever on the lowest dose makes it no longer a problem. here's to stepping on the scale monday to a new me! OOOOORAH!

Mark!
03-11-2010, 03:36 PM
My coach put me on a strict minimal carb diet and I'm loving this stuff. Same meals everyday, same foods, it's completely easy and awesome results. I'm down 8 pounds so far since I started with him.

Hope the back's feeling better brother. What part of Texas are you from? (I may have asked that already somewhere, but I don't remember your response.)

thewicked
03-11-2010, 04:07 PM
fort worth homie! HAHA

glad to see you're having some success! stick with it man it's definately worth it! Atlarge is having a sale on nitor too if you're looking for a solid fat burner! **** is awesome!

Mark!
03-11-2010, 04:10 PM
Where do you work out at? I recently starting training at Metroflex in Arlington. If you're ever there let me know man. I'm currently in Rowlett/Mesquite, not too far.

thewicked
03-11-2010, 08:46 PM
i train out of anytime fitness over in colleyville..since I contract my personal training company out of there I get to workout there for free and it's 24/7 lol I hvaen't been to metroflex in forever..i'm not hardcore enough anymore since I hurt my back .

thewicked
03-16-2010, 12:33 PM
239.2!!! HEEEYOOOOH!!! and feeling GOOD! Looking especially skinny today in clothes but liking what I'm seeing in the mirror! My goal is 230 and it's looking like I should make it sooner than later! I'm also hoping not to drop down into the 220's to make my goal of 15% bodyfat. I'll be happy with the low teens after this has all started. March will makr the end of 12 weeks..12 weeks that SHOULD've already been over had I buckled down and stuck to this tighter than I did. Got kinda lazy after reaching my goal of 35lbs lost. I've also discovered that MEAL TIMING is CRITICAL if you're looking to maximize workouts while cutting. I made sure I did it perfect yesterday since I had to bench so late every monday. Ended up smoking 365 and missing 405 twice (just too heavy..should've went for 385). I DID however end up with 225 for 3 sets of 20 to finish and LOVED the amount of energy I had! I didn't do any extra accessory work due to all the benching save pullups but man what a PR on rep/sets almost 40lbs lighter than I was last time I hit it!

thewicked
03-22-2010, 11:17 PM
bodyfat has dropped a full point...

hit a career high of 405 on the bench at the lightest bodyweight I've yet to do it at...238. VERY happy with this and KNEW it was going to be a badass day. When dieting, meal timing is everything to ensure a good workout.

Did 5 sets of 5 with 60lbs around my waist on pullups and finished with light pressdowns. Back is doing VERY well. TWO weeks no pain and very little tightness. Been pulling 405 for high reps out of the rack and squatted 455 easily last week without incident. Needless to say I'm going to keep babying my back for another month or so before pulling 500+ There's still time to save nationals. IF I can get a paused comp bench of 405, pull low 600's and squat low 500's I'll have it made. A 1500+ raw total at 225ish would be sick..and waterloading down to 198-200 would make it even more so. My hopes for going to OKC in october are coming back. I lucked out getting hurt when I did..it's made me a more effective and SMARTER lifter and at the same time could come back to a decent total before taking the stage.

Mark!
03-23-2010, 12:46 AM
BROSEPH!!!! Awesome job man!!!!!

thewicked
03-29-2010, 10:47 AM
236 am and it's midday and only weighin in at 237 after a few meals! SHould be about 235ish tomorrow morning if i do it right! Been running sprints...both shorter distances like 40's and longer like 400's during the week. Fast twitch love fat! This too should have a definate performance increase in my lifting stamina and strongman work once I'm able to get back into it! I bench again tonight..so keep your fingers crossed! Hoping to be around 232-230 come this weekend with a decent bodyfat percentage drop. Started carb cycling last thursday adn am LOVING IT! sticking with nitor for fat burners and blended protien along with quality unsaturated fat sources like almonds, olive oil, and natural peanut butter. Last time I did this I was a raving lunatic..this time around I feel FANTASTIC! Been consistent with mulitvitamins and my b12 complexes to ensure my CNS stays stable during the cut with all the lifting I'm doing. 220's....pray you see me coming long before I'm signed up in your divisions...a storm's coming...one the likes you've never seen.

and being around 200-225lbs with 10% or a little less bodyfat as a natty would be AWESOME!

thewicked
03-31-2010, 09:52 AM
233.4 today...


carbing up hard tomorrow..my body is telling me it's time. Shoot boost my metabo as well and will switch to 3-4 days low carb high unsaturated fats and high protien and then carb up 1day hard to slow down the process. I look flat as hell today and feel weak for the first time and my recovery after the past couple days is questionable today. I don't "sick" but I feel taxed. To me that says CARB UP DUMBASS! Since It's my off day I'm saving the carbs for the lifting days starting tomorrow and friday. Alot of stretching and myo-therapy today to ease some tension.

HOWEVER i'm still getting stronger..and it took a few days to kick the glyco out of my liver and lean body mass and yesterday was the first day my bodyfat dropped so after I check it today I'm carbing up tomorrow. I'm looking right on target for what i guessed my bf would/should be at my goal weight of 225. After that It's maintaining and focusing on building back up in numbers on the squat and pull. I've been dropping a lb or more a day here recently...I'm ready for sushi.

dawn01
03-31-2010, 09:18 PM
good job man! many people were proud of you (including me of course)...

dawn01
03-31-2010, 09:18 PM
nice one!

View 1
04-16-2010, 10:08 PM
Great job for bro my fat loss has kind of come to a stall so I have to readjust some calories and see what happens.

thewicked
04-19-2010, 02:52 PM
http://sphotos.ak.fbcdn.net/hphotos-ak-ash1/hs452.ash1/24887_414908253082_591258082_5385669_7473479_n.jpg


front and back from the same shots I took when I started...still at 230 but the carb cycling around has really leaned my out each time I come back down to around this weight. Still wanting to drop ten more lbs but If I keep shedding bodyfat like this I'll end up much heavier than I thought. I'm starting to make decisions on what's in the mirror and not on devices since they seem to tell me my bodyfat is the same and i cna see it's not. Lifts are still raging right along. Got to get some more NITOR though. These past few days without it have been rough.

http://sphotos.ak.fbcdn.net/hphotos-ak-snc3/hs412.snc3/24887_414908258082_591258082_5385670_6712594_n.jpg

Nicky
04-19-2010, 03:11 PM
http://www.wannabebig.com/forums/picture.php?albumid=123&pictureid=511

this picture put things into perspective for me...

Look at the difference!!

thewicked
04-19-2010, 11:21 PM
ended up after all my meals today at 231.6 so I'm hoping after 8 hours of sleep to see 229 for the first time in about 8 years? typically i drop a few during the night and would mark another goal knocked out!

benched 350 for 10 easy reps tonight..did alot of pullups with 100lb dumbbell around my waist...2 sets with just 2 fingers for a triple each and squatted 405 for 3 reps without much incident. Need to get that squat back up there but hey do what you can and all things considered with the weight loss, back injury, and DIET i'm pretty satisfied. I'll have a video of the pullups in a few days when i get the memory card back.

Mark!
04-20-2010, 12:22 AM
I haven't checked in here in a while, freakin awesome man. Looks like things are going well. Carb cycling has really helped me out quite a bit with the weight loss. Things look awesome in here, proud of you man.

thewicked
04-21-2010, 11:27 AM
228 this am!!!!

thewicked
04-28-2010, 10:50 PM
need to get back onto the carb cycling bus HARD...

today was the first day in awhile i took results again...god i miss this stuff. i need to manipulate my calories to figure it in but still keep the weight dropping.

benching has never been stronger and back is still improving..benched 350 for 8 easily and then followed up with 375 for the easiest double i've ever done at this bodyweight which is still around the same place it's been. Hoping to finally have my benchpress become a solid weapon in the arsenal!

thewicked
04-30-2010, 01:24 PM
225! Today has been rough on me..i'm not just to post the good stuff! My whole experience is just that..teh good and bad make the journey what it is! lightest i've been since highschool and the best shape of my life at the lowest bodyfat I've ever been! I'll be sub 15% at 220!!! looking to make 215-210 now...I LOVE how i'm looking and i'm the strongest I've ever been in my powerlifting career! Sometimes when doing this..you need to get right with yourself and steel your mind. In the end...the glory is worth it all.

thewicked
05-07-2010, 11:08 AM
so i made 220...my goal since january..and weighin in as light as I EVER HAVE in my adult life and carbed up.

this morning I hit 224 again AT 14.9% BODYFAT!!!!!!! I haven't been that low since I can remember! AND THAT'S A LONG TIME! I am in the best shape of my life sitting here today typing this all thanks to atlarge nutrition and their amazing support throughout my lifting career! They packed on the muscle and helped me keep most of it on the way down! I've lost only 3LBS based on the overall numbers on my lean body mass! I'm REALLY thinking thermocin for the last 10lbs to 215!!! My goal was to be 220 at 15% bodyfat when this was all over...I'M UNDER THAT GOAL AT 224!!!! WOW!!! 215 will be my final overall and will settle there for awhile leading into this year's comps. Pictures will be up with the final weigh in at 215 in a few weeks hopefully.

No matter what happens, no matter how your day goes, no matter how many times you have to cook chicken to make it edible, no matter how many days go by without dropping a lb, STICK WITH IT! It's the journey that makes the trip, not the destination. But when you do get there...man it's good to be baby!!!

J.C.
05-08-2010, 07:24 AM
Amazing stuff. This whole thread has been a great read.

thewicked
05-15-2010, 11:37 PM
finally made it...220 for a few days in a row... here's teh finaly pics from the journey. Decided this would be a solid closer to a great thread that i don't plan on closing until i'm down with nationals. I still can lose the weight. The plan is 10 more lbs. My strength is SORING and i'm playing this one slow and steady. Here's what 220lbs looks like at just under15% bodyfat..funny..i'm still considered "obese" http://sphotos.ak.fbcdn.net/hphotos-ak-ash1/hs541.ash1/31669_424427338082_591258082_5606011_957235_n.jpg

http://sphotos.ak.fbcdn.net/hphotos-ak-sjc1/hs601.snc3/31669_424427348082_591258082_5606012_6297317_n.jpg

http://hphotos-snc3.fbcdn.net/hs631.snc3/31669_424427353082_591258082_5606013_103795_n.jpg

Mark!
05-16-2010, 02:10 AM
haha, dude you look fantastic! I'm glad things have gone well for you, definitely put in the hard work. Amazing stuff.

thewicked
05-19-2010, 09:31 PM
14.7%bf now...benching 375 for easy sets of 3 and just pulled 605, 615, and barely missed 620...

I'll be good for 635 in july easily and plan on benching 375+

it's all falling in line...

Daniel Roberts
05-20-2010, 02:59 AM
Phenomenal transformation.

thewicked
05-28-2010, 07:29 AM
14% bodyfat now at 217 again.

took a week off benching..shoulder needs a break..

squat is gonna go places again..

pulled 545 for 9 reps in a belt wednesday..needless to say my whole body is still shaking after this week. LOVE IT!

got a month to hunt down 210 or less in bw....i've come this far, it's nothing I haven't done before. Diet has been staying tighter longer and I have zero cravings for anything outside of coffee in the mornings.

Steve Colescott
06-04-2010, 09:32 PM
You've obviously done your homework and put some thought into this. Well done!

thewicked
06-22-2010, 02:41 PM
quick update! Weigh'd in at 213 this am with a plan of making 198's in 1month! Bodfat is down to just a hair under 13% while steadily hacking away at it. I've stopped all cardio and strictness of following everythign to the exact-ness up until this past week a month out again. My body is already dropping the weight and feeling like it did when this all started!! LOVE IT!


bench has suffered abit... my busy work schedule and off/on training has made the bench drop down to 370-380 and i'm not pleased. My squat and deadlift workouts have been consistent however and my squat is sitting at 500 with my deadlift going up 635 easily with plans to pull 640+ in a month's time if all goes well.

I've been running thermocin for a few weeks now and I must say..my FOCUS in the gym hasn't been this solid since I can remember and the energy level is brilliant. I've cut out all energy drinks and supplements due to how efficiently this stuff works! Definatley recommend this supplement if you're looking for a solid weightloss/energy supplement while cutting!

new pics (and a short film from the road to nationals) will be up very soon with the film being up when we return!

vdizenzo
06-24-2010, 05:23 PM
Excellent job. Very impressive. Keep it up. I know how hard it is.

one rep under
06-24-2010, 10:07 PM
Nive job! The hard work and dedication you've put in is really evident. Congrats on the transformation!

thewicked
06-25-2010, 10:35 AM
Excellent job. Very impressive. Keep it up. I know how hard it is.

Thanks big VIN! This wouldn't have happened without wannabebig's help and the support of chris and atlarge nutrition. I'm hunting down the last 4-5lbs before cutting water for nationals. My plan is to hit 510 squat now, 369-375 bench, and pull 635+ at 198 raw...if it all falls as I hope..I'll be beyond happy. It is hard..it is mentally taxing..and it is just damn worth it if you want it bad enough. I'm in the best shape of my life and am hunting national titles and records to go with them. I know you're going through the hard cutting too..keep it up buddy.

209.8 even...looking for 205 or under before cutting water!

thewicked
07-19-2010, 07:25 AM
came in at 206 before cutting water after drinking a couple gallons a day and doing low carb and sticking with thermocin on the lowest dosage from ALN for the past month up until friday. I came in at 196lbs at 10% bodyfat! WOW! I plan on staying around here and getting my training together for unequipped nats in october! I know what it takes to manage this weight at 210-215. I have weigh in pics to finally close this thread down..I'll have them up tomorrow. Here's a shot I took yesterday carbed back up after it all.

http://sphotos.ak.fbcdn.net/hphotos-ak-ash2/hs040.ash2/35361_448034913082_591258082_6248600_1606486_n.jpg