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Allen Cress
11-06-2011, 11:53 AM
I will be starting my 20 week contest prep tomorrow. No cardio to start. Starting weight is 222 lbs. Here are some pics I took Friday.



Here is the meal plan:

Meal 1
-1 cup egg whites, 4 whole eggs
-2 slices ezikiel bread

Meal 2
-220g chicken
-3/4 cup rice
-2 tbsp almond butter

Meal 3
-2 scoops Nitrean
-1/2 cup oats
-1 tbsp olive oil

Meal 4
-200g fish
-150g potato
-28g almonds

Meal 5
-2 scoops Nitrean
-1/2 cup oats
-1tbsp olive oil

Meal 6
-5 whole eggs

greemah
11-06-2011, 05:14 PM
Looking massive, do you roughly how much weight you have to lose before you will be contest-ready? What is the calories/macros of your current diet? I would calculate it myself but figure you already have it written down

Also just out of curiosity, in past experience how low do your calories go at the end of your contest prep (and macro numbers) and how much cardio do you end up on?

Allen Cress
11-06-2011, 08:08 PM
Looking massive, do you roughly how much weight you have to lose before you will be contest-ready? What is the calories/macros of your current diet? I would calculate it myself but figure you already have it written down

Also just out of curiosity, in past experience how low do your calories go at the end of your contest prep (and macro numbers) and how much cardio do you end up on?

I'll probably lose around 30 lbs. Its 50g pro, 30g carb, 15g fat each meal except last one.

The amount of cardio I do and calories I drop down to will just depend on how my conditioning is, its never the same each prep.

Allen Cress
11-08-2011, 06:46 PM
1) Seated leg curl- 3 x 10, 130lbs. 1 Drop set, 10 then 30 reps

2) Leg press- 3 x 8 with 2 monster mini bands and 8 plates per side

3) Hack Squat- 1 drop set. 3pps x 8, 2pps x 8, 1pps x 15

4) Smith machine lunge 4 x 10

5) BB stiff leg deadlift 3 x 8

6) Adductor machine 3 x 10

greemah
11-09-2011, 03:35 PM
Thanks for that, got me feeling good about my diet as I have a similar macro breakdown :)

Looking forward to following your progress, will you be posting progress pics along the way?

Allen Cress
11-09-2011, 04:31 PM
Thanks for that, got me feeling good about my diet as I have a similar macro breakdown :)

Looking forward to following your progress, will you be posting progress pics along the way?

Don't base your diet on mine. Everyone is different and requires different approaches when it comes to dieting down. LAst prep I used a completely different breakdown.

I will post pics about every 4-6 weeks.

Allen Cress
11-13-2011, 12:21 PM
First week of diet is easy as always. I'm down 2 lbs at 220.

Arms

1a) Pressdowns 4 x 15, 12, 10, 8
1b) Hammer curls 4 x 10

2a) Machine dips 4 x 8-10, 3 sec negative
2b) Face down Incline curls 4 x 8

3a) Decline lying ext. 4 x 12
3b) EZ bar curl 4 x 10, 3 sec neg

Calves
Standing raise 6 x 10

Allen Cress
11-15-2011, 03:49 PM
1) Seated leg curl 3 x 10, 1 drop set 4 ,4, 4 ,4 170lbs

2) Box squats with Safety squat bar 3 x 8, 275lbs

3) Leg press wiith mini bands and monster mini bands 4 x 15, 7 pps

Video: http://www.youtube.com/user/allencress?feature=mhsn#p/a/u/0/lnHIWVzSNeg

4) Hack squat 1 x 15 with a pause in the bottom on all reps

5) BB Stiff leg deadlift 4 x 12, 200lbs

Coke
11-16-2011, 02:58 PM
Super leg day, great job in the leg press and recent squat vids.

Good luck heading into your next bodybuilding show.

yayeti
11-17-2011, 07:39 AM
good luck with your prep. do you take results?

Allen Cress
11-17-2011, 08:29 AM
good luck with your prep. do you take results?

Not during prep, some during the off season

Allen Cress
11-21-2011, 04:14 AM
I'm down 1 lb this week, 220. I will keep diet as is and re-assess at the end of the week.

Chest/shoulders

1) Machine press with 2 sec flex 3 x 8
2) Decline DB press 3 x 10 (slight decline)
3) Incline BB press pyramid up doing 6 reps til I couldn't get 6 reps
4) Banded bench press 3 x 5 with monster minis

5a) DB bent lateral 4 x 15
5b) Band rear delt pull aparts 4 x 15
5c) Spider crawls

6) One arm cable side lateral 3 x 20 (30 sec rest)

Allen Cress
11-23-2011, 08:09 AM
Going to see family for Thanksgiving tomorrow and packing my food for the day. I've been asked a hundred times already "Aren't you going to eat?", or "I couldn't just eat my diet food". These statements and questions are from people who have more of an emotional connection to food. Now if I wasn't in contest prep would I eat, of course! I have balance in my life and enjoy holiday food, but just because I'm not eating it this yeart doesn't make it a bad thing. I still visit my family and hangout with friends and do the things I would typically do I'm just not eating the same foods they are. There is more to the Holidays and life than just indulging on food during.

1)Machine press 3 x 8 with 1 sec flex
2) Incline BB press 3 x 6
3) Incline DB press 1 x 10, then 2 sets to failure
4) Machine fly 3 x 12

5a) DB side laterals 3 x 12
5b) Incline rear lateral 3 x 15
5c) Spider crawls with Micro mini band, 3 x up and down wall 3 times

6) Cage press 3 x 6

Allen Cress
11-26-2011, 07:59 AM
I am 17 weeks out and been dieting for 3 weeks. My weight is down 2 more lbs this week, sitting at 218. I will keep diet as is for next week. I have lost a total of 4 lbs.

One giant circuit for arms done for 4 rounds and 8 reps each

1a) Push downs
1b) Pronated Kickbacks
1c) Dips between benches
1d) EZ bar curl
1e) DB hammer curl
1f) Incline spider curl


Calves
1) Standing raise 5 x 10 and 5 partials

2) Seated raise 3 x 10

greemah
11-27-2011, 05:01 PM
Sounds like your Thanksgiving plan worked out for the better then haha

Allen Cress
11-30-2011, 04:01 AM
1) BB stiff leg deadlift 3 x 12, 10, 8; 195lbs, 235lbs, 255lbs
2) Leg press 3 x 15; 10 pps
3) Hack squat 1 drop set x 8, 8, failure; 3 pps, 2pps, 1pps. (feet were wide the first 2 sets then close on the set to failure)
4) Smith machine lunge 2 x 12
5) Seated leg curl 4 x 12; 110lbs
6) Leg extension 1 x 30

Stretch quads and hams hard for 3 sets of 60 sec

Allen Cress
12-05-2011, 03:03 PM
I made some slight changes to my diet. My current weight is 217 lbs. I dropped 10 carbs from every meal, which dropped my calories by 200. I have been dieting 4 weeks and have lost 5 lbs. I am also adding in steady state cardio 3 days a week for 25 min each. The calorie drop should kick in my metabolic rate more and the extra activity should be good for a while, but as always I'll re-assess from week to week.

greemah
12-05-2011, 03:55 PM
Did your weight not change this last week and that's why you have made the changes, or do you just know from experience you will stall soon?

Do you do your steady state cardio fasted or post training or just whenever?


The calorie drop should kick in my metabolic rate more

What exactly do you mean by this?

Allen Cress
12-05-2011, 05:55 PM
I changed beacuse of my appetite, hunger levels, and a small part was because I didn't drop.

I do cardio first thing in the morning 2 days a week and the other time in the evening on my off day from weights.

I know how my body works and by dropping my calories and with the training I'm doing I'll start to drop into a supercompensation state.

Allen Cress
12-05-2011, 05:59 PM
1) Seated leg curl 3 x 8; 130lbs; 1 x 16 drop weight and 16 more reps

2) Squats 1 x 10; 255 lbs, 1 x 8; 310 lbs, 1 x 6; 365 lbs

3) leg press 2 x 35; 5pps

4) BB stiff leg dead 4 x 8; 250 lbs

Allen Cress
12-10-2011, 08:53 AM
After dropping 200 cal last week and adding in 3 days a week of steady state cardio for 25 min each my weight is down 2 lbs this week. Hunger has kicked in a bit and everything else is on point. Training intensity is high and I will start a new training phase in 2 weeks to take me into the contest.

Back:
1) Smith machine row 2 x 10, 2 x 8
2) One arm BB row 3 x 8
3) DB pullover 2 x 15
4) Close grip pulldown 3 x 12

5) BB shrugs 2 x 20 with 1 sec flex
6) Banded low back ext 2 x failure

7) Glute ham killers 3 x 6
8) Glute blast machine 3 x 15

Allen Cress
12-13-2011, 03:51 PM
1) Flat DB Press 1 x 10 x 80lbs, 1x8 x 85lbs, 1x6 x 90lbs. 1 sec flex at top
2) Incline BB press 3 x 6 x 200lbs
3) Pec minor dips 3 x failure
4) Machine fly 1 x 20

5) DB bent lateral 3 x 25 x 15lbs
6) DB side lateral 3 x 8 x 35lbs
7) DB front raise 3 x 12 x 20lbs

25 min low intensity cardio

Allen Cress
12-26-2011, 12:13 PM
My weight is at 215 lbs and Calories are around 2400. The diet has been pretty ease thus far. Energy levels are good and only slight hunger. I will start doing 5 days of cardio for 30 min and keep it at low to moderate intensity.

My new program is 5 days a week with an extra day of chest, shoulders, back, triceps where the weight will be moderate and main focus is on activation. I will taper down volume the last 4 weeks or so depending on how my body feels and how energy levels are, but until then volume with remain high.

Legs

1) Leg curls 6 x failure. Do 1st set for 10 reps, rst 20 sec, then go to failure, rest 20sec, go to failure, ..... until 6 sets are complete

2) Squats- pyramid warm ups then 6 x 6 with a slow negative

3) leg press 1 x 30 x 5 pps, 1 x 25 with same weight, 1 x failure (dropped 1 plate per side) Do as many reps as possible and do in extended fashion, got 42 reps! legs were on fire.

4) Stiff leg deadlift 4 x 15. only come up 3/4 of way.

Allen Cress
12-27-2011, 04:28 PM
1) Banded Hammer strength decline press 4 x 6

2a) Incline fly 4 x 8
2b) Incline BB press 4 x 12,9,6,6

3a) Machine fly 4 x 10 hard flex
3b) Pec minor dips 4 x 10

4) rope pressdown 4 x 12

5) High pulley real delt lateral 3 x 15, 1 x 50 partials

6) Paralell grip pulldown 5 x 20,17,14,11,8

Allen Cress
01-02-2012, 10:43 AM
I'm currently 12 weeks out and my weight is at 213 lbs. I dropped my calories by 200 for this week and now I'm sitting around 2300 calories. I've dropped a total of 400 cal sice starting prep 8 weeks ago. Things are progressing nice and slow. I am also doing cardio 5 days per week at 35 min.

I'll post some pics in a few more weeks


Legs:

1) Seated leg curl 2 x 20, 2 x 6 with slow negatives

2a) Leg press 3 x 8
2b) Smith machine lunge 3 x 12, 10, 8

3) Squats 3 x 12

4) BB stiff leggged deadlifts 4 x10

greemah
01-05-2012, 04:22 AM
Looking forward to the pics. Do you eat the same amount of calories each day or do you do some sort of cycle e.g. less calories on off days

POWERZN
01-05-2012, 04:32 AM
Allen, what do you mean by ' ham killers ' ? eric

Allen Cress
01-07-2012, 09:19 AM
Looking forward to the pics. Do you eat the same amount of calories each day or do you do some sort of cycle e.g. less calories on off days

Same calories every day

Allen Cress
01-07-2012, 09:21 AM
Allen, what do you mean by ' ham killers ' ? eric

Its a great exercise I learned from John Meadows. Here is a video: http://www.youtube.com/watch?v=X6U894EDBwc&feature=related

Allen Cress
01-07-2012, 09:31 AM
After dropping my calories by 200 last week I have lost 4 lbs and am down to 209 lbs. Energy levels are still good and workouts are intense. I'll probably stay at this calorie intake for a couple weeks and see what happens. I can definitley feel myself getting leaner and I'll more than likely be in a supercompensated state in the next 2-3 weeks. Let the shredding begin!

Arms
*4 rounds on each superset*

1a) Pushdowns x 20 reps: flex the first 10 hard and pump the last 10
1b) DB curl x 6 with a slow negative
Rest 30 sec

2a) Dips between benches x 15 reps with slow negative
2b) BB curl x 8 reps with slow negative
Rest 30 sec

3a) Incline skullcrusher x 12
3b) Reverse curls x 12

f=ma
01-07-2012, 09:44 AM
any update shots? looks like things are coming along great.

it took a while to understand the benefit but ive been trying to incorporate more feel based movement lately. it has worked pretty well. goes to show there is always room for improvement in training

Allen Cress
01-07-2012, 10:09 AM
any update shots? looks like things are coming along great.

it took a while to understand the benefit but ive been trying to incorporate more feel based movement lately. it has worked pretty well. goes to show there is always room for improvement in training

I'll post pics around 8 weeks out

Allen Cress
01-11-2012, 08:04 AM
1) Leg curl 4 x 12

2) Banded leg press; one set monster mini and one set of mini bands: 3 x 15

3a) Smith machine lunge x 8 each leg
3b) Smith machine squats x 8
3 supersets

4) Leg ext. 4 x 10 with 3 sec flex

5) BB stiff leg deadlift 2 x 15

Allen Cress
01-15-2012, 01:09 PM
My calories are at around 2000 amd my weight is down to 208. Hunger has finally set in and is fairly high at times during the day. Energy is still good all day and workouts are still intense. Cardio is at 5 days at 45 min. Below is a sample day of my current diet.

Meal 1
-4 whole eggs, 1 cup egg whites
-1 cup broccoli

Meal 2
-220g chicken
-2 cups spinach
-1 tbsp olive oil

Meal 3
- 2.5 scoops protein
- 30g almonds

Meal 4
same as meal 2

Meal 5
- 200g grass fed sirloin
- 1 cup broccoli
- 1 tbsp natural peanut butter

Meal 6
- 5 whole eggs
- 6g fish oil
- 2500mg evening primrose oil

cphafner
01-15-2012, 01:36 PM
Are all your days right now no carbs?

Allen Cress
01-15-2012, 03:33 PM
Are all your days right now no carbs?

For now. But will more than likely start adding them back in when the show gets closer and also depending on how my body is responding and the feedback it gives me.

Allen Cress
01-15-2012, 03:36 PM
1a) Pushdowns x 10 reps
1b) DB curl with slow neg x 8
1c) Bench dips x failure
5 rounds of this

2a) BB curl x 8
2b) Reverse pushdowns x 15
2c) Reverse grip EZ bar curl x 15
5 rounds

Allen Cress
01-17-2012, 01:03 PM
1) Seated leg curl 3 x 10 x 130lbs. then Drop set: 1 x 10,8,8, 25 partials

2) Banded leg press (1 set monster mini/ 1 set mini) 3 x 8 x 6 pps

3) Squats with slow negative, no lockouts 4 x 8 x 285 lbs

4) Leg press 1 all out set 4pps x 73 reps (quads, hams, glutes were trashed) I paused 4-5 times during the set to extend it

5) BB stiff legged deadlift 4 x 8 x 200lbs

Allen Cress
01-21-2012, 06:18 PM
I have made some major changes to my diet. For the past 10 weeks I have been doing a fat based diet and my carbs had gotten down to less than 30g a day and fat was around 100g. My starting weight was around 222 lbs and I was down to 212 after 8 weeks of dieting. Then I lost another 6 lbs but after going back to my progress pics I realized I wasn't any more conditioned. Not good, especially after already dieting for 10 weeks.

My bowel movements were very irregular and no matter how much water I drank ( I drink about 2 gallons a day) my urine was not clear. I appeared softer as well. Now I have been competing for 15 years and preped many others for contests so I want you to realize you shouldn't base yourself off me if you were to find yourself in a similar state getting ready for a contest, I know my body very well and what it can do. I also tlked to some friends in the industry to get there thoughts (its always good to have another professionals eye).

My weight Friday morning was 206.8 lbs and getting softer so a change was made and needed. I went to a carb based diet and staggered my calories with one clean re-feed day on Leg day (about 350g carbs). After just 1 day of going from basically no carbs to 250g and fat went from 100g to 40g My weight the next morning was a little over 1 lb less. 205.2 lbs.

My muscles were full, skin tighter, urine clear, and fantastic bowel movements! My metabolism is up and running again. I have also been a lot hotter. Lessoned learned, my body does well adding more fat in off season, but when it comes to getting shredded for a contest I do much better on a carb based diet.

This should be a reminder to all that there is not one specific map to getting shredded and you need to know how to read your body's bio-feedback or others if your a coach to make changes when needed.

There will be changes as I go depending how I'm looking, but I am 100% positive I will not have a problem getting hard and ripped in the next 9 weeks.

Here is one of my medium calorie days

Meal 1
-1.5 cups egg whites
-3/4 cup oatmeal
-3g fish oil

Meal 2
-2 scoops protein
-1 1/3 cup rice

Meal 3
-190g chicken
-200g potato
-3g evening primrose oil

Meal 4
-2 scoops protein
-3/4 cup oats
- 1/2 tbsp olive oil

Meal 5
-190g chicken
-1 cup rice
-3g fish oil

Meal 6
-1.5 cups egg whites & 1 whole egg
-1.5 slices ezikiel bread

Allen Cress
01-23-2012, 06:08 PM
1) Leg curl 4 x 8 with 20 partials after the 8 reps x 130lbs

2) Leg press (feet high and wide) 4 x 12 x 8 pps

3a) Squats 3 x 8 x 275lbs
3b) Leg press (feet close and low) 3 x 15x 7 pps

4) Smith machine stiff legged deadlift 3 x 10 x 2 pps

Allen Cress
01-25-2012, 11:41 AM
Tomorrow I will have a high calorie/carb re-feed day. Ever since i made changes to my diet Last Friday I have continued to drop weight every morning with the increase in calories and carbs. Before the diet change I was at 206 on Fri and this morning I'm at 203.

Here is tomorrows diet:

Meal 1
-1.5 cups egg whites
-1 cup oatmeal
-3g fish oil

Meal 2
-2 scoops protein
-1.5 cup rice

Meal 3
-190g chicken
-270g potato
-3g evening primrose oil

Meal 4(post workout)
-2 scoops protein
-4 cups Cherrios
-1 cup almond milk

Meal 5
-190g chicken
-1.5 cups rice
-3g fish oil

Meal 6
-1.5 cups egg whites & 1 whole egg
-2 slices ezikiel bread

JSully
01-25-2012, 11:56 AM
which do you *enjoy* more.. fat based or carb based?

when you go to a fat based diet, how is your performance? Strength gains, size gains, etc.

I know that everybody is different, which is why I'm asking. I've found that with my body, when the carbs go away, so does my performance. Strength decreases, motivation, energy, etc. It seems like it takes everything I have just to wake up in the morning, walk from my car to my desk, etc. In contrast, when I'm on a carb based diet I have great motivation, energy and my strength makes steady gains. Because of this and the fact I'm a strength athlete (performance is a big factor for me), when I cut weight, I do simliar to what you have. Regulate my protein, set fats around 60ish depending on what phase I'm in and play my carbs by ear based on my training and recovery, but typically stay somewhere around 250-275g when cutting.

POWERZN
01-25-2012, 12:49 PM
Allen, for what reason did you decided to do steady state cardio instead of training more metabolic, not real MET since this is too demanding on a contest diet.
Last contest diet you trained traditional with a short circuit or quadplex at the end of your workout, now you do it more the traditional bodybuilding way and are you still doing cardio or did you stop doing it ? ERIC

ZAR-FIT
01-25-2012, 01:18 PM
Meal 1
-1.5 cups egg whites
-3/4 cup oatmeal
-3g fish oil

Meal 2
-2 scoops protein
-1 1/3 cup rice

Meal 3
-190g chicken
-200g potato
-3g evening primrose oil

Meal 4
-2 scoops protein
-3/4 cup oats
- 1/2 tbsp olive oil

Meal 5
-190g chicken
-1 cup rice
-3g fish oil

Meal 6
-1.5 cups egg whites & 1 whole egg
-1.5 slices ezikiel bread

This diet i like a whole lot more than the protein/veggie diet... are your carb amounts measured cooked or dry???
Best of luck man. Hope things are still rolling well for you.

Allen Cress
01-25-2012, 03:56 PM
which do you *enjoy* more.. fat based or carb based?

when you go to a fat based diet, how is your performance? Strength gains, size gains, etc.

I know that everybody is different, which is why I'm asking. I've found that with my body, when the carbs go away, so does my performance. Strength decreases, motivation, energy, etc. It seems like it takes everything I have just to wake up in the morning, walk from my car to my desk, etc. In contrast, when I'm on a carb based diet I have great motivation, energy and my strength makes steady gains. Because of this and the fact I'm a strength athlete (performance is a big factor for me), when I cut weight, I do simliar to what you have. Regulate my protein, set fats around 60ish depending on what phase I'm in and play my carbs by ear based on my training and recovery, but typically stay somewhere around 250-275g when cutting.

Anytime I am in off season and looking to gain I have more of a balance approach like a 40/35/25 split, if I'm looking to stay pretty lean during off season I do a more carb based diet 40/45/15 and have a cheat meal every week. I have just found to get into contest condition I have to do a carb based diet, my body just uses carbs better when I'm very lean.

Any of my performance base athletes I have on carb based diet, glycogen is way to important to exclude.

Allen Cress
01-25-2012, 04:01 PM
Allen, for what reason did you decided to do steady state cardio instead of training more metabolic, not real MET since this is too demanding on a contest diet.
Last contest diet you trained traditional with a short circuit or quadplex at the end of your workout, now you do it more the traditional bodybuilding way and are you still doing cardio or did you stop doing it ? ERIC

I could have probably done some type of complex or extra work but since started out on a fat based diet Its not beneficial to do that type of work because you risk a chance of breaking down muscle because there is no glycogen present. You just burn off fat better with steady state with that type of diet IMO.

Now that I have chnged my diet I switched one of my steady state days and I am doing 1 day of intervals on bike for 15 min.

There is never one way to do things, many application and you need to do what works for you now, not last year. Even on carb based diets I usually have to cut out any metabolic circuits around 7-8 weeks out due to low bodyfat and being depeleted to some extent. Recovery is inhibited.

Allen Cress
01-25-2012, 04:03 PM
This diet i like a whole lot more than the protein/veggie diet... are your carb amounts measured cooked or dry???
Best of luck man. Hope things are still rolling well for you.

Thanks bro. Just wanted to make it clear that I wasn't doing a protein/veggie diet, it was a fat based. Huge difference. protein veggie diets are very extreme and no one should ever try them.

JSully
01-25-2012, 04:20 PM
you mentioned that you have been competing for 15 years and prepped for many different shows.. I think it's safe to assume you've known for a long time what it takes to get contest lean.

the next question:

are you just now figuring out that your body shreds down to contest prep better with a carb based diet?

or

has your body requirements changed over the years? (ie: previously fat based was better, now carb based is better)

or

were you trying something new with the fat based diet?

great information here. I like reading about your contest prep and style of training.

ZAR-FIT
01-25-2012, 06:22 PM
Thanks bro. Just wanted to make it clear that I wasn't doing a protein/veggie diet, it was a fat based. Huge difference. protein veggie diets are very extreme and no one should ever try them.

my apologies for mis-typing that, so on your new diet are those carb source amounts measured before or after cooking them

Allen Cress
01-25-2012, 09:35 PM
you mentioned that you have been competing for 15 years and prepped for many different shows.. I think it's safe to assume you've known for a long time what it takes to get contest lean.

the next question:

are you just now figuring out that your body shreds down to contest prep better with a carb based diet?

or

has your body requirements changed over the years? (ie: previously fat based was better, now carb based is better)

or

were you trying something new with the fat based diet?

great information here. I like reading about your contest prep and style of training.


I absolutely know I can get shredded with a carb based diet as that is all I have ever done for contest prep. This time I wanted to try something new, which is why I started at 20 weeks out so i would have plenty of time if things needed to change. I have never done a fat based diet during prep, only during the off-season.

The main changes in body over the years is just more muscle mass which means dieting down with higher calories. Each show has been different in the strategy I had to employ to get shredded. Last year I staggered my calories (the macro breakdown remained the same total calories only changed so it wasn't a carb cycle approach as many would think) and did a carb load.

In 2009 I only did a steady drop over 14 weeks when needed with a few cheat days and I did a calorie load with a fat based approach to peak. The year prior to that I was on the cycle diet all year before the contest and I just took out my mid-week spike and cheat day and then used them when needed throughout prep. I had 5 total cheat days in a 11 week prep. I loaded with a fat loading approach.

So as you can see 3 different methods to peak and get shredded over the last 3 contests.

Allen Cress
01-25-2012, 09:36 PM
my apologies for mis-typing that, so on your new diet are those carb source amounts measured before or after cooking them

Cooked for the potato and rice, dry measurement for the oatmeal.

JSully
01-26-2012, 10:56 AM
did you feel any advantages to cycling your carbs vs a steady decrease in calories w/no real change in macros?

do you feel there is a minimum/maximum fat intake for cutting vs performance? I see you're keeping fat at 40g/day, why not 30g, why not 50g? which is why I ask. To me, fat seems to just be a "filler". I don't really know if that is correct or not. I try to go with 1-1.25g/lb LBM of protein, and I base my carbs on how I feel; if my workouts and recovery are suffering I increase carbs, otherwise I put them as low as I can get. Then the fat is just "whats left" out of what I want my total caloric intake to be.

it seems that you use fats to load for your peak. what kind of carb intake do you utilize when you're loading fats? any specific types of fats? any specific types of carbs?

If I'm asking too many questions that would require client type answers, please just say so. It's nice to pick your brain and I'm trying to keep things as "general" as I can while I'm comparing my notes with yours.

While I've never been contest shredded, the lowest I've gotten to is 8%, however, it extremely affected my performance. Over the last 2 years I've been working different things to get my bodyfat lower without sacrificing performance, or if at all possible, increasing performance. There are little things I need to do here and there to make the cut better for both fat loss and strength/performance gain.

One thing I noticed was allowing myself a very high carb, fatty meal once a week (thick chicken aflredo or steak&potatoes) really helped me out both psychologically and physically (in regards to performance only as I my bodyfat wasn't low enough to notice a difference). In regards to macros what I did over the course of 7 months was slowly decrease calories as well as implement maintenance periods. As I got leaner, I ate a smidge less calories, though, they drop typicaly came from carbs, I was somewhere around 275/275/65 (p/c/f). At my lowest I was 275/225/65. You're dropping fat to 40g makes me wonder if I could use the additional carbs for energy to go towards strength/performance maintenance while dropping the fats down to continue fat loss.. hmmm.. ok, now I'm just rambling.

Anyways, great journal, great read.

Allen Cress
01-26-2012, 01:54 PM
did you feel any advantages to cycling your carbs vs a steady decrease in calories w/no real change in macros?

do you feel there is a minimum/maximum fat intake for cutting vs performance? I see you're keeping fat at 40g/day, why not 30g, why not 50g? which is why I ask. To me, fat seems to just be a "filler". I don't really know if that is correct or not. I try to go with 1-1.25g/lb LBM of protein, and I base my carbs on how I feel; if my workouts and recovery are suffering I increase carbs, otherwise I put them as low as I can get. Then the fat is just "whats left" out of what I want my total caloric intake to be.

it seems that you use fats to load for your peak. what kind of carb intake do you utilize when you're loading fats? any specific types of fats? any specific types of carbs?

If I'm asking too many questions that would require client type answers, please just say so. It's nice to pick your brain and I'm trying to keep things as "general" as I can while I'm comparing my notes with yours.

While I've never been contest shredded, the lowest I've gotten to is 8%, however, it extremely affected my performance. Over the last 2 years I've been working different things to get my bodyfat lower without sacrificing performance, or if at all possible, increasing performance. There are little things I need to do here and there to make the cut better for both fat loss and strength/performance gain.

One thing I noticed was allowing myself a very high carb, fatty meal once a week (thick chicken aflredo or steak&potatoes) really helped me out both psychologically and physically (in regards to performance only as I my bodyfat wasn't low enough to notice a difference). In regards to macros what I did over the course of 7 months was slowly decrease calories as well as implement maintenance periods. As I got leaner, I ate a smidge less calories, though, they drop typicaly came from carbs, I was somewhere around 275/275/65 (p/c/f). At my lowest I was 275/225/65. You're dropping fat to 40g makes me wonder if I could use the additional carbs for energy to go towards strength/performance maintenance while dropping the fats down to continue fat loss.. hmmm.. ok, now I'm just rambling.

Anyways, great journal, great read.

I haven't noticed any advantages or cons. I just go by how my body responds.

I think if you are doing a carb based diet you just need to make sure you get some healthy fats ie fish oil, evening prmrose oil, coconut oil to take care of those needs because they are important and needed by the body. As long as you are getting those in just add the amount of fats needed to hit calorie needs once a carb intake is set.

There are 2 different types of fat loading. One where you stay with a certain percentage and just increase calories to load and another which requires a 1-2 day increase carb intake with clean carbs, then on the fat load day you use a mix of fats and some carbs: prime rib, fries, almonds, paydays, etc... Just depends on how depeleted the individual is. You have to cut water around 12-16 hours for this fat load method to work.

If you're lookingto stay lean and not effect performance then you would typically eat at maintenance or slightly below for the week and have a re-feed day once a week, maybe 1.5 days a week depending on how your body stores nutrients and utilizes them.

POWERZN
01-26-2012, 03:41 PM
Allen, do you mean cutting water 12 - 16 hours before the fat load or before contest time ? eric

Allen Cress
01-27-2012, 05:42 AM
Allen, do you mean cutting water 12 - 16 hours before the fat load or before contest time ? eric

I would have someone cut water around 11am on Friday, depending on the individual, if they were competing on Saturday.

JSully
01-27-2012, 07:15 AM
Interesting info about the fat loading, thanks for sharing.

Allen Cress
01-31-2012, 10:37 AM
Yesterday I had another re-feed day but i bumped my carbs up to 400g becasue the last re-feed I had only maintained my weight the next day. I weighed in this morning and I had lost another pound. My weight is at 199lbs. Metabolism is going crazy. I'll have another re-feed day on Thursday and see what happens.

Legs

1) leg curl 3 x 12 x 115lbs, then 1 drop set x 12, 8, 8, 25 partials

2) Leg press 4 x 10 x 9 pps. On last set I did 40 BW walking lunges after leg press.

3) Leg extention 4 x 15 x 110lbs

4) Alt. lunges 3 x 12 x 45lbs

5) Smith machine stiff legs 4 x 10

Allen Cress
02-04-2012, 06:06 AM
My progress is moving right along. Since the diet change 2 weeks ago my metabolic rate has been crazy high. I am implementing 2 clean re-feed days a week, Monday and Thursday. The last 3 re-feeds I have had to increase the carb intake by 50g each time. After the last 3 re-feeds I haven't gained any weight the next morning and 1-2 days later my weight is at a new low.

Monday I was 199lbs then I had my re-feed. By Wed morning I was down to 196.8lbs. So Thursday I uped my carbs again and now they are at 450g on re-feed days. This morning I am down half a pound and will more than likely be at another new low by Monday. I just keep feeding the boody and its responding well.

I know most would be be uneasy to keep uping the carbs but this is where you have to understand that you wanna coax the body to lose fat, not force it and don't be afraid to spike calories when/if needed.

Here is what I had Thursday:

Meal 1
-1.5 cups egg whites
-1 cup oatmeal
-1 slice ezikiel bread
-3g fish oil

Meal 2
-2 scoops protein
-1.5 cup rice
-1/2 tbsp peanut butter

Meal 3
-170g chicken
-350g potato
-3g evening primrose oil

Meal 4(post workout)
-2 scoops protein
-5 cups Cherrios
-1 cup almond milk

Meal 5
-170g chicken
-1.5 cups rice
-1/2 tbsp peanut butter
-3g fish oil

Meal 6
-1.5 cups egg whites & 1 whole egg
-3 slices ezikiel bread

cphafner
02-05-2012, 08:33 AM
Glad it is progressing well.

What is the benefit of the evening primrose oil?

Allen Cress
02-05-2012, 12:25 PM
Glad it is progressing well.

What is the benefit of the evening primrose oil?

I use it to get my fat macros. It has GLA in it, an essential fatty acid, which means it has to be obtained from diet. GLA is important for skin, joint, nerve and cardiovascular health.

greemah
02-06-2012, 08:26 PM
When will you be posting updated pics? (before and current would be good)

Allen Cress
02-07-2012, 01:04 PM
When will you be posting updated pics? (before and current would be good)

I'll try to get some by this weekend

Behemoth
02-07-2012, 04:14 PM
What does this season hold for you as far as shows go Allen?

Allen Cress
02-08-2012, 04:51 AM
What does this season hold for you as far as shows go Allen?

I will be doing the Northern KY Championships March 24th (this is one of the largest Ametuar NPC shows in US with around 350 competitors). Then I will be doing the VPX Derby Classic April 28th.

The main goal is to do Jr Nationals in 2014. I'll be getting married next year so No contests in 2013. I'll just take the time off to add size.

Allen Cress
02-08-2012, 04:55 AM
Had another re-feed Monday with 400 carbs and my weight dropped from 195.6 to 194.2 lbs the next morning.


1) Flat DB press 3 x 8 x 90lbs

2) Incline BB press 4 x 12 x 175lbs

3) Seated machine press x 1 strip set

4) Pec deck 4 x 15-20

5a) Rope pressdowns 3 x 10 x 80lbs
5b) Close grip push ups 3 x max

6) Rear delt band pull aparts 3 x 15

Behemoth
02-08-2012, 08:33 AM
I will be doing the Northern KY Championships March 24th (this is one of the largest Ametuar NPC shows in US with around 350 competitors). Then I will be doing the VPX Derby Classic April 28th.

The main goal is to do Jr Nationals in 2014. I'll be getting married next year so No contests in 2013. I'll just take the time off to add size.
Congrats on the engagement. What weight class are you shooting for this season and what age are you?

Allen Cress
02-08-2012, 01:50 PM
Congrats on the engagement. What weight class are you shooting for this season and what age are you?

Thanks. I'm 35. I will try to make middleweights for the last time. If I can get down to about 180 lbs by 1 week out I should be able to make weight then just load thru Friday night and Early Saturday. I expect this to be my best condition.

At my height 5"10" I give up a lot of size at natinal level shows, Middleweights are usually around 5' 5". I need to weigh around 190-195 shredded to be competitive at the national level so we'll see how the 2 year off season will treat me.

Allen Cress
02-12-2012, 11:35 AM
Here are pics From 7 weeks out. Weight is 193

greemah
02-12-2012, 07:32 PM
Looking great mate, a lot of mass there. I know you don't like to go by bodyfat percentages, but do you know what you currently are?

Allen Cress
02-13-2012, 10:32 AM
Looking great mate, a lot of mass there. I know you don't like to go by bodyfat percentages, but do you know what you currently are?

No clue, I never get it measured.

Allen Cress
02-15-2012, 04:05 PM
1) DB row 4 x 8 x 110lbs
2) Wide grip pulldown 3 x 10 x 180lbs
3) BB deadlift/shrug 4 x 6 x 225lbs
4) Chest supported row 3 x 10 x 75lbs (kept elbows high to hit rhomboids)
5) Banded Hyperextension 3 x 20

Weight is down to 189.2 lbs! 10 more pounds and I should be able to squeeze down to Middleweights.

Behemoth
02-15-2012, 08:31 PM
You're going to look insane under 180! If I'm not mistaken, you actually competed heavier than that last time you were on stage?

Allen Cress
02-15-2012, 08:41 PM
You're going to look insane under 180! If I'm not mistaken, you actually competed heavier than that last time you were on stage?

I was heavier, 183 lbs. I plan on coming in the best condition to date with paper thin skin. I need to put on A LOT more muscle to be more competitive in Light-heavyweights since there is a 20lb range unlike all the other lower clases. Hopefully the NPC will split the LHW class like they did in Canada to make it more of an even playing field.

I plan on taking 20 monjths off to grow as much as possible. Whatever class I end up in after that off season is where I will stay. At 35 gains are going to come slower.

POWERZN
02-16-2012, 03:21 AM
I was heavier, 183 lbs. I plan on coming in the best condition to date with paper thin skin. I need to put on A LOT more muscle to be more competitive in Light-heavyweights since there is a 20lb range unlike all the other lower clases. Hopefully the NPC will split the LHW class like they did in Canada to make it more of an even playing field.

I plan on taking 20 monjths off to grow as much as possible. Whatever class I end up in after that off season is where I will stay. At 35 gains are going to come slower.

SLOWER BUT NOT OVER !!!!!!!!!!!!!!!!!! ERIC

Allen Cress
02-17-2012, 08:34 AM
1) Rear cable lateral 4 x 15
2) One arm cable side lateral 3 x 15 , rest 45 sec
3) Cage Press 3 x 8
4) Front/Side raise 3 x 12 (this is where you raise the arms at an angle between a front raise and side raise)

cphafner
02-20-2012, 08:33 AM
wow your conditioning looks great this far out

Allen Cress
02-21-2012, 10:53 AM
This past week without any diet changes the last 4 weeks I had a huge weight loss of 9lbs. Now I know some people would freak out and think they lost a lot of muscle but when you haven't changed anything for a few weeks and it just happens its find. Your body just holds on and keeps holding on until it can't anymore and just lets go.

My weight is at 183lbs so middleweights should be no problem to make. I also increased my 2 re-feed days to 500g carbs. Thde other days are still 200-250 grams.

Next week will be a little inconvienient because i will be traveling to the Arnold Classic and staying for 4 days because my fiance is competing. So I'll have to cook up tons of food and hit a couple training sessions while I'm there. It will be good seeing some friends I know in the industry. So I'll plan on watching the contests, relaxing and working out.

Behemoth
02-21-2012, 12:19 PM
This past week without any diet changes the last 4 weeks I had a huge weight loss of 9lbs. Now I know some people would freak out and think they lost a lot of muscle but when you haven't changed anything for a few weeks and it just happens its find. Your body just holds on and keeps holding on until it can't anymore and just lets go.

My weight is at 183lbs so middleweights should be no problem to make. I also increased my 2 re-feed days to 500g carbs. Thde other days are still 200-250 grams.

Next week will be a little inconvienient because i will be traveling to the Arnold Classic and staying for 4 days because my fiance is competing. So I'll have to cook up tons of food and hit a couple training sessions while I'm there. It will be good seeing some friends I know in the industry. So I'll plan on watching the contests, relaxing and working out.

Sounds like the old "whooosh" as Lyle calls it.

Here's a question for you Allen. For someone who listens so intuitively to their body and adjusts accordingly, how does hunger factor into your adjustments? What is your response to an acute spike in hunger levels? Is it viewed by you as a positive and necessary progressive indicator of fatloss or postmark to back off on the dieting intensity. I guess in large what I'm asking is how do your hunger levels compare at the very end of a diet to say after a few weeks to a month into a diet?

Allen Cress
02-21-2012, 12:33 PM
Sounds like the old "whooosh" as Lyle calls it.

Here's a question for you Allen. For someone who listens so intuitively to their body and adjusts accordingly, how does hunger factor into your adjustments? What is your response to an acute spike in hunger levels? Is it viewed by you as a positive and necessary progressive indicator of fatloss or postmark to back off on the dieting intensity. I guess in large what I'm asking is how do your hunger levels compare at the very end of a diet to say after a few weeks to a month into a diet?

Hunger should be fairly high in anyones prep. Hunger is basically a fat burning signal, now there is a difference between hunger and absolutely starving. My hunger is moderate the first month or so into prep by about 6-7 weeks out its pretty high. I can eat a meal and be hungry 30-45 min later.

Hunger should be there and spikes should never be added just because you're hunger is high it should be based on how you're looking (if you're flat or overdepleted), amount of weight dropped, ability to get pumps, energy levels, etc.. things of that nature.

Allen Cress
02-24-2012, 09:49 PM
My weight has held steady this week for the first in a month, which is what I wanted. I'm filling out a bit more uping my 2 re-feed days of 500g carbs. The plan is to drop 4-5 more pounds and manipulate water enough to make weight.

I've also been talking with Milos "the mind" Sarcev lately and learning all kinds of new things with nutrition and supplements. He is one of the most intelligent coaches in this industry. He knows in-depth info of functional endocrinology, clinical nutrition, kinesiology,etc.. He takes everything into account when it comes to getting results and he's done it with many competitors. I'm always trying to learn more and I know Milos will help with that.

Shoulders

1a) 6 ways 4 x 10 x 12lbs
1b) Machine press 4 x 6 x 130lbs

2) DB side lateral 4 x 12 x 30lbs
3) Reverse pec deck 4 x 15 x 100lbs
4) Alternating Side and front raises 2 x 8 x 20lbs

POWERZN
02-25-2012, 11:54 AM
I know, I have a detailed pre contest loading phase in my maps, he goes deep into details.
I'm going to look at it again, I can't remember everything and now you made me curious again, eric

Allen Cress
02-26-2012, 07:21 AM
I know, I have a detailed pre contest loading phase in my maps, he goes deep into details.
I'm going to look at it again, I can't remember everything and now you made me curious again, eric

Did you work with Milos or just find info on what he does?

POWERZN
02-27-2012, 05:56 AM
The first time I spoke Milos was at FIBO in Germany more than 15 years ago, he was under contract with MET RX and Paul Demayo too.
From talking with him I understood that he had more than average bodybuilder knowledge
The DVD he made is also very informative, especialy the part about nutrition.
He also worked with a few wellknown bodybuilders and is also for his very exausting
training circuits wich have lead to puking for a lot of people.
He has a whole other vieuw on contest preparation like Scott Abel but this only proves that there are many ways leading to Rome, of course Milos never worked with clean bodybuilders, that must be said too.ERIC

Allen Cress
02-28-2012, 08:20 AM
This morning weight is where I want it to be, 182lbs. Still have a little over 3 weeks and making weight will be a piece of cake at this point. I have also increased my daily calories by uping my carbs to 285g and 250g, still with 2 re-feeds at 500g.

I'll be heading to the Arnold tomorrow to support my fiance as she competes and to get some good training sessions in with some friends in the industry.

Legs

1) Leg curl 4 x 12, 10, 8, 6
2) Hammer Power squat 3 x 10
3) Leg press with bands 4 x 12
4) Walking lunges 3 x 10
5) Single leg, Leg press 3 x 12 (placed foot high and wide and ONLY pushed thru the heel. Complete destruction to your hams and glutes)

Allen Cress
02-29-2012, 11:30 AM
This is the last set of pics I will be posting until after my contests. I am very pleased with my conditioning and where I'm at. This is the most food I have ever eaten going into a contest, which is the best way to do it and why you should get ready early.

Now the goal from here is to make middleweights at 176.25 lbs. Its a bit tricky because its a night weigh in only, if it was morning it would be much easier, so at worse I'll have to basically eat nothing and drink nothing all day and then load up all night and next morning.

cphafner
02-29-2012, 04:57 PM
Wow your face is so drawn out, I hardly recognize you.

Thanks for the new contest prep article.

POWERZN
03-01-2012, 03:01 AM
Looking great Allen, how are you feeling in the day and what about training energy ?
Are you sooner tired at night and how many hours do you still sleep ?
ERIC

Allen Cress
03-01-2012, 02:19 PM
Looking great Allen, how are you feeling in the day and what about training energy ?
Are you sooner tired at night and how many hours do you still sleep ?
ERIC
It varies. I'll have some days where my energy is above normal for this far into prep and other days where its definitley low. When I train I just turn on a switch and hit it as hard as I can, I don't think about anything else.

I am more tired in the evening, not sleepy, just tired. I still sleep the same for now, 7-9 hours.

Allen Cress
03-05-2012, 07:29 PM
This past Friday while I was atr The Arnold I did a trial run of water manipulation and loading to see how close I was to making middleweights.

After loading water Tues-Thursday I did 500g carbs on Friday and cut water at 9pm. I went to bed weighing 185 lbs and woke up at 178 lbs. I was very dry and hard but realized I need double the maount of carbs to load. I still had that stringy look. So what i will probably do once I make weight is start loading every 1.5 hours thru the night and morning and eat more or less by how I am looking. Probably shoot for 1000g carbs or more with possibly some fats Saturday morning if I'm still flat.

I don't want my weight dropping below 180 lbs at this point. Sunday I woke up and it was at 178.8 lbs so I had a cheat meal last night to fill me out a bit. This morning I was 182. This was my cheat meal:
-6 rolls of sushi
-9 pieces sashimi
-1 loaf bread with garlic butter
-large salad with ranch
-medium size yogurt with nuts

I will continue to have my 2 500g carbs re-feed days and the other 2 days are at 320g and 285g. If weight drops below 178 again by this weekend I will take 1 more cheat meal. I don't want to overdiet. I also cut back cardio to 30 min.

Allen Cress
03-08-2012, 05:49 AM
Weight is holding steady at 180 lbs with 2 more weeks to go. Energy is pretty low at this point, but workouts are still good except strength has dropped. Cardio is at 30 min 5 days a week.

Chest/Shoulders/Triceps

1) Machine press 4 x 8
2) Incline DB press 4 x 6-8
3) reverse band bench press 3 x 5, then 3 x 8 with close grip

4) Presssdowns 4 x 10
5) DB skullcrushers 3 x 15

6) DB side lateral 4 x 15, 12, 10, 8
7) Spider crawls 3

krazylarry
03-08-2012, 01:00 PM
How did the girlfriend do at the Arnold?

Looking shredded btw.

Allen Cress
03-08-2012, 09:20 PM
How did the girlfriend do at the Arnold?

Looking shredded btw.

They were 30 girls in her class but she didn't make top 10

Allen Cress
03-11-2012, 08:45 AM
My weight is at 179.6 lbs and My skin just keeps getting tighter and thinner, which is why i wanted to be ready a couple weeks early. I talked with some guys who will be competing in my class and its going to be some tough competition, which I like.

I have 2 more full training weeks and I will stop training on Wed the week of and train legs on Sunday. All cardio will stop the last week as well to let me legs rest and get rid of any extra water.

f=ma
03-11-2012, 08:49 AM
looking very good. does the strength drop bother you?

Allen Cress
03-11-2012, 07:20 PM
looking very good. does the strength drop bother you?

Not at all, it happens to everyone when they get this lean, unless they are a gentic freak. Besdides I'm training to be bigger not really stronger so as long as I look the part I'm fine. I've been a powerlifter and the constant pounding on the joints wasn't worth it.

yayeti
03-15-2012, 05:03 PM
how do u cook ur chicken to make it enjoyable and so you don't get sick of eating it?

Allen Cress
03-16-2012, 07:38 AM
how do u cook ur chicken to make it enjoyable and so you don't get sick of eating it?

I use different spices and hers as well as condiments. I also alternate between chicken and tilapia

Allen Cress
03-17-2012, 06:27 AM
Today I am one week out from my first contest of the year. My weight is around 178 in the morning, which is perfect. I'll be able to load some before weigh-ins Friday night when I cut water.

After I make weight I will be eating every hour on the hour until I go to bed. Then for breakfast once I will have steak and whole eggs with a small cup coffee, then go back to regular diet meals unless I am a little flat and need to load more.

Right now I have veins running thru my abs, quads, lats, etc.. skin is getting thinner everyday. Once I load up and dry out hopefully I'll be a top contender at the show. My glutes are still my weak point and won't be exactly where i want them until the last show in 5 weeks.

I will workout from now until Wed straight thru and cardio evgeryday at 30min. I will play it by feel on what I do each day as far as exercise choices.

yayeti
03-20-2012, 09:15 AM
What do you think your bf% was when you started this prep and what do you think it is in the last pictures 3 weeks out?

Allen Cress
03-21-2012, 07:55 AM
What do you think your bf% was when you started this prep and what do you think it is in the last pictures 3 weeks out?

Honestly I have no clue. I always go by how I look.

Allen Cress
03-21-2012, 07:58 AM
My weight is siting at 178 lbs. The plan is if I'm under 176 lbs FRiday morning after taking over the counter diuretics I will have carbs at each meal watching my weight every hour. Water will be cut at 10am until after weigh-ins. If I'm over I wil only do protein and fats at each meal then start loading every hour on the hour with carbs after weigh-ins.

There are 358 total competitors, 478 with crossovers. Should be some hard competition and a long day.

POWERZN
03-22-2012, 05:51 AM
Allen, you will do well on saturday, good luck
eric

Allen Cress
03-23-2012, 08:51 AM
Weight this morning was 175.6 lbs, just under cutoff for middleweights. I will stop water intake until after weigh-ins and have 3 small meals of protein and fat. After weigh-in its time to let the loading begin! I'll put about 3/4 gallon of water back in then cut it at 10-11pm.
Eating every hour on the hour until bed and depending on how I look have 2 cheeseburgers made with 85/15 grass fed beef for breakfast to load more sodium and fats. I'll have 1 small coffee to get bowels moving and then just sip on water til after pre-judging. Probably go back to regular diet meals after that.

Behemoth
03-28-2012, 06:53 PM
Allen how did the first show go?

Allen Cress
03-29-2012, 08:21 AM
The first contest did not go well. Here is what happened.

I woke up FRiday morning at the weightclass cutoff so that meant I basically couldn't load all day as I had planed and this started the downward spiral. The weigh-ins were not until 7pm, which is ridicuous as KY is the only state that does only night weigh-ins. So from 8am til weigh-ins I only had about 50g protein and 30g fat and 4oz water. Now realize I had been sea salting every meal and was paln on eating 300g carbs prior to weigh-ins.

I weighed in at 176 lbs exactly. I immediatley went back to hotel and started drinking water and eating. I ate every hour of about 60g carbs and 20g protein each meal and put about 1 gallon of water back in me. By the time I went to bed I had eaten about 400g carbs. I wasn't feeling good at this pint and wasn't really filling out at all.

I woke up at 6 am and had 2 cheeseburgers and another 20oz water. I was sea salting all meals at this point. I was still not filling out the way I needed and I had another full meal of potatoes and steak. Then for the next 2 hours til pre-judging I had almond butter and rice cakes. I was backstage pumping up and my heartrate ws much higher than it should have been and I knew something was off. They called us out and I went thru one round of poses and my heartrate skyrocketed. I started sweating badly and then while i was standing in line up I started feeling light headed. I knew at this point it was over.

I went off stage had the EMT check me out and found out my sodium levels were way too low which caused my heartrate to go crazy, it was at 180 bpm. I drank 20oz of an electrolyte drink and my heartrate went back to normal within 5 min.

I decided at thqat point I would never try to make a weight class again. Where ever I come in at is fine. If I had known it was my sodium I would have drank about 20oz of pedialyte before stage. I went out to eat after all this and had large flatbread pizza, 2 steaks, bread, and yogurt and I was looking the way I should have, that showed me how badly I was depeletd of sodium and food in general. TRying to make weight and not eating all ay completely threw my bodys sodium/potassium ion pump out of balance.

I took all day Sunday off from diet and ate freely all day. I probably put back 10,000 calories at least. I woke up Monday and had gained 9 lbs (water weight) and went back to diet. By Tuesday I was right back to my previous weight.

I have another contest in 4 weeks and will load as I usually do and whatever weight class I'm in is fine with me.

I am currently doing a Keto diet of 310 protein/30 trace carbs/ 110 fat. every 5 days I have a 6 hour refeed of as many cabrs as possible. Th only rule is the carbs are lowfat and no direct protein during this time.

Allen Cress
04-01-2012, 09:08 AM
I am 4 weeks out from my next contest and my conditioning is already imporved. Skin is even thinner and tight. I am doing a version of a Keto diet where every 5 days I have a 6-8 hour carb refeed. This can include anything as long as its low/non fat and mostly higher GI carbs.

Here is a smaple of what i had friday:

1) 8oz pasta with red sauce, half loaf garlic bread
2) 6 pumpkin muffins
3) bagel with apple butter and large bowl of cereal
4) 4 large pancakes with blueberries
5) Large bowl cereal
6) 3 large pieces banna bread
7) Half bag pretzels

I gained 5lbs from this and after one day I'm back down to my baseline. I will more than likely hit a new low Monday or Tuesday.

f=ma
04-01-2012, 09:26 AM
sorry to hear it did not go well. c;learly you are learning and adapting though. any shots from the show or before/after/leading up to the day?

Behemoth
04-01-2012, 11:03 AM
Sorry to hear the first show didn't go as planned. I'm looking forward to following these next few weeks towards the next one.


I am currently doing a Keto diet of 310 protein/30 trace carbs/ 110 fat. every 5 days I have a 6 hour refeed of as many cabrs as possible. Th only rule is the carbs are lowfat and no direct protein during this time.

That's very similar to how I refeed also. I allot a half day window rather than a specific amount of carbs every 4-7 days, obviously fat kept trace and protein only indirectly consumed.

Allen Cress
04-01-2012, 02:27 PM
sorry to hear it did not go well. c;learly you are learning and adapting though. any shots from the show or before/after/leading up to the day?

The problem was i have never tried to make a weightclass and always loaded. Going 12 hours without food was the only way to make the weight, but a little to drastic and should have just been a light-heavy. This time thru I will load as i always do.

Allen Cress
04-01-2012, 02:31 PM
Sorry to hear the first show didn't go as planned. I'm looking forward to following these next few weeks towards the next one.

That's very similar to how I refeed also. I allot a half day window rather than a specific amount of carbs every 4-7 days, obviously fat kept trace and protein only indirectly consumed.

By the way my weight dropped back to baseline so quickly I will have to move the refeed up to every 4 days. Only protein and fat comes from the trace amounts in the carb sources. This diet also gives a mental break since I can have whatever carb sources i want and no limits. I have been dieting for 21 weeks now so its a nice change of pace. i always usually have to go keto the last 4-5 weeks to get my glutes to come in.

yayeti
04-03-2012, 09:08 AM
is that keto diet you are doing specifically to get ready for contests?

Allen Cress
04-03-2012, 11:36 AM
is that keto diet you are doing specifically to get ready for contests?

No, I've had a few clients use it regularly, but 95% of the time do carb based diets. I only use it myself the last weeks leading up to a contest as its the only way i can get my glutes to come in.

Beast
04-03-2012, 03:01 PM
Good luck, man. Sounds like you learned a tough lesson at the other comp. Inspiring journal, to say the least.

Allen Cress
04-04-2012, 04:32 AM
Good luck, man. Sounds like you learned a tough lesson at the other comp. Inspiring journal, to say the least.

What happened to me is very individual. I know amny competitors who have not eaten or drank anything all day to make weight and they are fine. My body is sensitive when it comes to water and sodium.

Coke
04-04-2012, 11:43 AM
What you went through was inevitable, you needed to experience this directly and now you are good to go. Nothing like a gut check as to what will serve you better next time out.

You never know, you may take the whole thing next show. Wish you the best in the next couple of weeks.

Darius
04-04-2012, 11:44 AM
I've noticed that you sometimes have a egg whites with a couple tbsps of natural peanut butter for fat instead of just eating whole eggs. Any specific reason for this? Aversion to egg yolks?

Allen Cress
04-04-2012, 03:43 PM
Not at all, just depends on what I feel like having. I love cage free whole eggs. I scramble the egg whites then cook the whole eggs over medium with the yolk a little runny.

Allen Cress
04-10-2012, 07:31 PM
I will be 2 weeks out from my last contest of this year. I am definitley going to be a Light-heavy for this one. I am feeding myself into this contest. I am currently taking in 350g protein, 450g carbs, 50g fat on training days and 300g protein, 200g carbs, 50g fat on non-training days.

I am going to be doing 2 tyraining sessions a day for the next 2 weeks and no cardio. I am vascular as hell right now with very full muscle bellies and tight skin. I will present a full lean physique at this contest to be as competitive as possible as a LHW. i am feeling really good at this point. Only slightly lethargic at times.

Allen Cress
04-12-2012, 12:34 PM
I am sitting at 192 lbs. Up 16 lbs from my last contest 3 weeks ago. Besides taking in the amount of food in my last post I am also doing a pre, intra, and post-workout protocol. I am just as lean as I was at 176 lbs but much fuller and thicker and my legs are actually leaner and more vascular.

Here is my protocol:

20-30 min Pre-workout shake
-30g Vitargo
-10g EAA
-5g Creatine
-10g Glutamine
-2g L carnitine
-2g Beta Alanine

Intra workout shake
-30g Vitargo
-10g EAA
-10g BCAA
-1g L carnitine
-1g Beta Alanine

Post-workout
-50g whey
-5g creatine
-10g glutamine
-40g carbs from berries (raspberries, blueberries)

Beast
04-12-2012, 12:44 PM
You look awesome, bro. Sick vascularity.

yayeti
04-15-2012, 06:08 PM
whoa how do you gain 16 lbs in 3 weeks??

Allen Cress
04-15-2012, 06:43 PM
whoa how do you gain 16 lbs in 3 weeks??

Good supercompensation and a very structured protocol everyday.

yayeti
04-16-2012, 05:09 PM
what do you mean by supercompensation

Allen Cress
04-17-2012, 07:02 AM
what do you mean by supercompensation

When you have dieted for a long period of time (correctly) your body enters a supercompensation state where it will bascially absorb and utilize all the nutrients you put in it. If all those are very structured and clean you can add, maintain, or even lose weight without any fat gain.

Allen Cress
04-20-2012, 09:32 AM
My weight is sitting around 195 lbs in the morning, cut off is 198 so I am good to go there.

Nothing really special as far as loading for this contest as I am basically just going to eat what I have been eating, minus the fruit and shakes, thru the contest. I will manipulate a little water but thats about it. I am very pleased with my progress over the last 5 weeks since the last contest. I have put on 20 lbs and basically gained NO fat. My muscles are full and I look 10 times better than last contest.

I will be a Novice Heavyweight and an Open Light-heavy. We'll see how things go.

Coke
04-20-2012, 10:13 AM
Definitely peaking at the right time man, good luck next weekend.

Allen Cress
04-21-2012, 12:21 PM
weight was 196 lbs this morning.

Allen Cress
04-25-2012, 03:15 PM
My weight in the morning is 197 lbs. Unfourtunatly the weigh-ins are at 7 pm again. I think KY is only tate that doesn't do morning weigh-ins. In the evening I'm around 205 and cut off for LHW is 198. I;ll drop a little sodium and cut back water, but thats about it. I'm not doing anything to put my health in danger. If for some reason I'm a Heavyweight then so be it. I'll be in the Novice and Open divisions.

From Middleweight to LHW or Heavyweight in 5 weeks, not bad.

Allen Cress
04-28-2012, 05:52 AM
After loading some food Wed and Thursday I woke up weighing 205 lbs Friday Morning. The weigh in for this contest is 7pm Friday. I wanted to make LHW but said I would not do anything drastic like last contest just to make a weight and do something unhealthy. I had sweet potatoes at my first meal then had 3 more meals after that of only chicken or flank steak and asparagus. I drank about 6 oz water with each meal and cut water at 3pm. I was continiuing to dry out more and more and staying very full. Got to weigh ins and stepped on the scale and where ever I was going to be I was fine with.

I weighed in at 206 lbs. My first time as a Heavyweight. I will be doing novice and open. Even though I will be at the bottom of the class I feel I have brought my best package and we'll see what happens.

Up 31 lbs from my contest 5 weeks ago and just as lean, not bad.

cphafner
04-28-2012, 03:26 PM
you look great all filled out Allen

Allen Cress
04-28-2012, 11:45 PM
I had a great night at the contest with some pretty stiff competion in the Open Heavyweights. There were 10 in my class and I placed 2nd. Couldn't be more pleased.

Going from a middleweight 5 weeks ago top placing top 2 in 2 weigh classes higher.

Time to take a week off from everything then hit the off season to add more size.

Behemoth
04-29-2012, 07:17 AM
Very impressive, Congrats Allen.

cphafner
04-29-2012, 09:15 AM
Wow, awesome job Allen

POWERZN
04-29-2012, 12:13 PM
Well done Allen, you're a real inspiration that keeps us believing in what we do, eric

Coke
04-29-2012, 12:44 PM
Major props, astounding what you did these past few weeks.

yayeti
05-02-2012, 06:06 PM
congrats!

Behemoth
06-03-2012, 11:55 AM
Any updates on what's been going on since the show Allen?

Allen Cress
06-05-2012, 12:11 PM
Any updates on what's been going on since the show Allen?

I started a new OFF Season thread here: http://www.wannabebig.com/forums/showthread.php?153173-ALLEN-S-OFF-SEASON-Bodybuilding-journal-2012-2013

greemah
07-16-2012, 06:00 PM
Allen do you have pics from this show?