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cphafner
05-23-2005, 07:24 PM
So as the title suggests I've decided to try my hand at competing. I am very apprehensive about getting on stage, I am worried I will be the smallest guy there. I have just under 9 weeks to the show. I just saw this on the schedule and decided to jump in. I wish I had a couple of extra weeks to get ready, but we shall see how it goes. I have never cut in my life, not even for a week, so I am worried that I am going to mess this up.

I plan on competing as a novice lightweight, which I'm hoping will be about 165 lbs. I am going to contact the promoter to find out what the official cutoff will be.

When I was bulking I ate 5,000+ cals a day, so as you can imagine, I have a very fast metabolism. I am starting my cut @ around 3600 cals, I will reevaluate my weight/fat loss every week and adjust my macros accordingly. Starting @ 6 weeks out I plan on carb cycling, but we will see how these 1st 3 weeks go with just lowered carbs(200 g) and 2 weekly refeeds(300-350 g). Here is what my diet plan will look like. I plan on doing the refeeds during my back(wednesday) and leg(saturday) days.

Meal 1: can of tuna (I'm not an egg fan), piece of ww toast w/pb, 1 scoop whey
Meal 2: 6 oz chix, 1 cup brocolli, 1 tbsp PB, 1 scoop whey
Meal 3: 6 oz. salmon, 1 cup spinach, 1tbsp of olive oil, 1 tbsp pb, 1 scoop whey
Meal 4: same as 2
Meal 5: 2 scoops Nlarge in water(pre-workout)
Meal 6: same as 4 (post workout)
Meal 7: lean meat (tonight is lean steak), carb source(tonight is sweet pot.), veggies
Meal 8: 1 cup cottage cheese, 1 tbsp pb, 1 scoop whey

Recent pics can be found at my old journal. Go back a page for some other pics.
http://www.wannabebigforums.com/showthread.php?p=1091449#post1091449

I appreaciate all future comments and support that comes from this journal, time to show NYC who's boss!

getfit
05-23-2005, 07:25 PM
you go my friend yipeeeeeee! i'm happy for you connor! :)

getfit
05-23-2005, 07:27 PM
ooo and you rock big time :D

cphafner
05-23-2005, 07:27 PM
Day 1: Cardio

Elliptical Machine: 20 mins = 290 cals burned
Treadmill: .5 miles @ 5 mph, 5 min cool down = 90 cals burned

Diet:
Meal 1: can of tuna (I'm not an egg fan), piece of ww toast w/pb, 1 scoop whey
Meal 2: 6 oz chix, 1 cup brocolli, 1 tbsp PB, 1 scoop whey
Meal 3: 6 oz. salmon, 1 cup spinach, 1tbsp of olive oil, 1 tbsp pb, 1 scoop whey
Meal 4: same as 2
Meal 5: 2 scoops Nlarge in water(pre-workout)
Meal 6: same as 4 (post workout)
Meal 7: lean meat (tonight is lean steak), carb source(tonight is sweet pot.), veggies
Meal 8: 1 cup cottage cheese, 1 tbsp pb, 1 scoop whey

Notes: Weight was 182.8, but this was on low water intake. I normal weight in after my workout, and normally consume 64 oz while in the gym. Today I only consumed 32 oz, and with the lost sweat, I was probably not down anything other than water weight. Monday after cario will be my official weekly weighin. Starting measurements will be posted tomorrow.

PS: I know that looks like a lot of cals, but it is way low for me, and I am so damn hungry right now! This is going to be a long rocky road! Mmmmm...rocky road

cphafner
05-23-2005, 07:28 PM
GF: you are too damn fast!

getfit
05-23-2005, 07:29 PM
i see what you post connor and wanna give ya my support all the way!



yup i'm fast! ;)

JeffWillConquer
05-23-2005, 07:41 PM
best of luck in your competition aspirations.

ryuage
05-23-2005, 07:59 PM
good luck connor i am sure you will do great.

Chubrock
05-23-2005, 08:20 PM
Good luck bro. As dedicated as you are, there's no doubt you'll do fine man.

rookiebldr
05-23-2005, 10:04 PM
Omg! Cardio! Evil!

Focused70
05-23-2005, 10:07 PM
I feel for you.

I've never met a calorie I didn't like. :cry:

Stash

Coke
05-24-2005, 05:47 AM
The Big Apple belongs to U, the NYC is yours - wish you the best on the road to it!!...good luck with the new agenda.

briancurran01
05-24-2005, 06:44 AM
connor: good luck with the comp bro...i am sure you will do well.

Isaac Wilkins
05-24-2005, 08:04 AM
*humps journal*

:hump:

Good luck, skinny!

Hatred
05-24-2005, 05:09 PM
I was kinda worried when I saw your old journal locked.
Glad to see you have a goal in mind. Soba actually spurned a thought for me.
I ****ing HATE mushrooms.
If I had a cuttintg diet that was only mushrooms I would not eat. I'd lose a TON of weight.:idea:
Maybe you should try it.

ryuage
05-24-2005, 05:25 PM
i love mushrooms, you ever had them stuffed ones at the olive garden :drooling:

SW
05-24-2005, 08:00 PM
Morrel mushrooms rock. Oh, and good luck bud!

cphafner
05-24-2005, 08:15 PM
SW: thanks dude.

GF: Thanks for the continued support, I will need it soon enough!

Ryuge: thanks dude, and I'm don eat shrooms.

Chub: thanks man, this will push my dedication to the limits.

Rook: I'm going to need the cardio, my abs look like crap.

Sobes: unfort I never met a calorie that doesn't like me!

Cocoa: thanks dude

Brian: thanks man.

Borris: thanks bigman, you'll just have to eat for the both of us! :)

Jeffwq: Welcome to my new journal, and thanks.

Hate: Luckily I don't have that much weight to lose! Don't worry, I'm not going anywhere!

Day 2:
Shoulders:
DB Press; 80*10, 80*10
->these were real tough tonight. I almost couldn't get the 2nd set started.

HS Shoulder Press: 2pps*5, 2pps+25*5, 2pps*8
->these were much tougher than ususal

DB Lat Raise: 35*8, 30*6, 30*6

Plate Load Shoulder Press: 2pps*5, 2pps*6->1+25*4->1pps*4
->also tougher than usual

Reverse Pec Deck: 135*10, 120*10
->nice burnout:

Diet: basically the same as yesterday

Meal 1: 2 whole eggs, 1 slice cheese, 2 piece of WW toast
Meal 2: 6 oz. chix, 1 cup brocolli, 1 tbsp PB, 1 scoop whey
Meal 3: 1 tbsp PB, ABB potein drink (40 g pro, 4 g carbs)
Meal 4: same as 2
Meal 5: 2 scoops Nlarge in water(pre-workout)
Meal 6: same as 4 (post workout)
Meal 7: 3 oz steak(looked bigger until I weighed it), small sweet pot.
Meal 8: 1 cup cottage cheese, 1 tbsp pb, ABB pro shake

Total: 3166 kcals
Fat: 95g 854 als
Carbs: 207g 726 cals
Protein: 378g 1512 cals

Notes: Got a good nights sleep so I wasn't as tired as yesterday. I am starting to adjust to the dropped cals. Protein was a little light today, need to get it back up to around 420-440 g. I ran out of whey, new tub should be in tomorrow. I bought a couple of shakes at the GNC in my building(convienent but $$$). Water intake was good today, should get about 1.5 gallons by bedtime. Tomorrow will be a refeed day since I have back in the gym. I am planning on 350g carbs, 330 pro, and around 70-80 fat.

Energy was pretty low at the gym tonight, so shoulders was lighter/harder than usual, damn lack of carbs.

Weight was 183 before any water was consumed in the gym. Weight was 186.2 at the end of my workout after 64 oz. water was consumed. So despite the low carbs/cals, my weight has gone up. This isn't enough of a sample to make a change yet. I'll keep where I am until monday, and decide based on the scale/mirror. I will have 2 more cardio sessions @ 30 mins, so weight should hopefully go down a bit.

My shoulders/cehst/arms looked real tight tonight. The veins in my upper body looked ready to explode, just need to get a bit tight before that happens. My lower abs make me nervous with the bulk of my fat conestrated there, hopefully a couple of weeks and that will change.

Canadian Crippler
05-24-2005, 08:57 PM
Good stuff CP It's hard to believe that I weigh more than you yet you're twice as jacked. Teh shame :(.

And mushrooms do a man no good.

Stackattack
05-25-2005, 03:09 AM
I was worried too when i saw your old journal was locked. I though you were banned or something lol. Good luck with the cut man. the diet looks solid.

getfit
05-25-2005, 03:28 AM
i guess cutting now connor won't consist of eating half a jar of pb ;)

it's ok i'll do it for you :p

Bruteman
05-25-2005, 07:16 AM
:evillaugh Look at all the cardio on the slate. Welcome to the dark side.

cphafner
05-25-2005, 08:25 PM
CC: Thanks for visiting my journal. Being lean will make you look much bigger than you actually are. I don't look big at all in person.

Stack: Not banned yet, but if I keep calling Rook old man, a ban might be on the horizon!

GF: Rub in it why don't ya. I'll get 2-4 tbsp for now, that will change in the future when fat gets cut back.

Butre: Cardio is the devil.


Day 3: 60 to go...
Back:
Deads: 315*2, 405*1, 495*1, 505(pr!)*1
->despite the lowered cals I pulled 505. It was the slowest most agonizing rep ever. Once I got it off the floor I refused to not get it finished. The rep felt like it took hours. Once again the person at the next rack stopped his workout to sit there and watch my pull, I had to block him out and keep my concentration. I wasn't goint to go as heavy, but Bev Francis was in the leg room, so PR time.

V-Grip Pulldowns: 200*6, 210*6, 220*4->180*4

V-Grip Cable Rows: 200*6, 200*6->180*6

Shrugs(on Natilus deadlift station): 4pps*10, 5pps*10, 6pps*10->5pps*10
->Put on my belt for the last set, kinda heavy. Someone was using the Nautilus shrug station.

Pullups: bw*15, bw*8
->I was surprised by the 1st set, I wanted only 12. Energy died quickly.

Diet:

Meal 1: Can of tuna, 1 piece ww toast w/pb, 1 piece ww toast with jelly
Meal 2: 4 oz. chix, 1 cup broc., 16 oz. koolaid
Meal 3: WW bagel
Meal 4: same as 2
Meal 5: 2 scoops Nlarge (pre-workout)
Meal 6: same as 5 (post workout)
Meal 7: 4 oz. steak, small sweet pot.
Meal 8: 1 cup Cot Cheese, 2 strawberries, 2 scoops whey, 1 tbsp PB

Total: 3125 kcals
Fat: 79 g
Carbs: 313 g
Protein: 298 g


Notes: My weight was 181.8 @ the start of my workout. It was 184.8 @ the end. The drop in weight was probably due to my Chuck Taylor's I wear for deads, they were much less than my Shox. I was also wearing 1 less t-shirt than normal.

I forgot my straps and cutoff t-shirt today. I thnk I would have forgotten my head if it wasn't attached. I bought some straps at the gym, so I now have 4 pairs! I think I am going to leave a couple of pairs in my car.

I was really surprised by my strength today. The extra 100 g of carbs really helped. This was my attempt at a refeed, if any of you diet experts have comments please share! I miscalculated my diet last night, I was going to fall short on carbs so I ran out during lunch and got a WW bagel. Put me right around 300 g's of carbs. I've been sleeping really well this week. Carbs go back down tomorrow.

Sorry I've been neglecting journals. I've been getting home late at night, and have to rush to get everything ready for the next day. I will try to get to some tomorrow, and def. this weekend.

Chubrock
05-25-2005, 08:45 PM
AWESOME pulling man. Great job on the deads.

RBB
05-25-2005, 10:03 PM
real nice deads cp, despite the low cals. i'm glad you're cutting and not me. i enjoy bulking so much more.

Focused70
05-25-2005, 10:30 PM
There's a Nautilus deadlift station? :scratch:

I didn't think that was possible.

When is teh 510? :p

Stash

Canadian Crippler
05-25-2005, 10:45 PM
2.77xBW DL is freakin' amazing. You'll have 3xBW by the end of this cut.

Beast
05-25-2005, 10:52 PM
Hey cp, good luck with the contest. I've been following the Carb Cycling outline that Twin Peak wrote about over at Avant Labs with great results. Check it out in case you reach a sticking point in your fat loss.

GMCtrk
05-25-2005, 10:53 PM
sweeet DL man. good luck

getfit
05-26-2005, 02:18 AM
505! omg that's amazing connor! :)

Coke
05-26-2005, 04:24 AM
...lol at 4 pairs of straps, I've got to get me some Chuck Taylor's too. I'd have been watching you do those deads like dude did, that is such a tremendous effort!!

Anthony
05-26-2005, 04:28 AM
Or maybe you could stop using straps and get some chalk!! ;) Nice pull on the 505, that's awesome.

Isaac Wilkins
05-26-2005, 04:29 AM
Chucks are where it's at.

:cool:

TMC
05-26-2005, 08:32 AM
Great to see you are keeping a journal for the cut/show!!! That pull was huge. I guess the secret to a 3xbw dead is a good pair of chuch t's. Please explain the nautalis deadlift?

MixmasterNash
05-26-2005, 10:00 AM
Nice pull. Yeah, get some chalk!

You know, you're now attempting to weigh less than me.

galileo
05-26-2005, 10:06 AM
I hate it when people cut on calories that would make me fat.

ryuage
05-26-2005, 10:37 AM
:withstupi

SW
05-26-2005, 05:05 PM
What?! You're trying to make gains on a cut?.....Well, doesn't surprise me lol. I know you can do this. This will be a nice little journal *gets comfortable*

................505! VERY NICE :thumbup:

cphafner
05-26-2005, 08:22 PM
Chubs: thanks dude

RBB: not too bad so far, but things haven't gotten too tight yet

CC: thanks man. I don't plan on doing too more many heavy deads sets

Beast: I've read it many times, def a good source of info.

GMC: thanks man.

GFD: it was real real tough

Cocoa and Borris: chcks are the bomb, especially lime green chucks!

Anthony: I've been working on my grip, but still struggle over 405. I've been using CoC's. I can close # 2 once, and #1 about 15 times.

Klein: There wasn't a natilus dead station in NC. It is just a plate load dead machine. Looks a lot like a natilus shrug machine.

Nash: If only I had that climber grip!

Gal: LOL. I ahte a lot to learn from you about cuts!

Steven: play nice!

SW: thanks dude.

59 to go...
Cardio:
Stepper: 22 mins= 300 cals
Treadmill: 5 min walk for cooldown

Diet:
Meal 1: ww toast w/PB. Can of tuna.
Meal 2: 6 oz chix, green beans
Meal 3: 1 scoop whey, 1 tbsp PB
Meal 4: same as 3
Meal 5: same as 2
Meal 6: 2 scoops Nlarge (pre-work)
Meal 7: same as 6 (post-work)
Meal 8: 4 oz steak, green beans, 1/2 cup sweet pot.
Meal 9: TBD

Total: 3064 kcals
Fat: 84g
Carbs: 185 g
Protein: 394 g

Notes: Weight was 182.6 today after cardio & 36 oz. water. That is about a .5 lb drop so far this week. I have lowered the pro/fats a bit. I will stay here for the time being. I went tanning today for the 1st time ever. It is really an uncomfortable experience. Showing a little color, we'll see if it sets in better. My face feels burnt. The added color helped my back look better in pics. I will post 1 week pics this weekend on Sunday. I feel somewhat happy my with progress so far, eventhough it's only be 5 days. I feel like I will never get the fat off my lower abs, but I know I need to be more patient, I still have 8 weeks. I'm going to the yanks-Red Sox tomorrow, so I will be taking the day off of the gym. I will need to find a decent dinner option at the Stadium. IO think they have a Subway, so hopefully I can get a chix breast sand.

Chubrock
05-26-2005, 08:33 PM
So what color Chucks ya rockin bro??

cphafner
05-26-2005, 09:54 PM
So what color Chucks ya rockin bro??

Lime Green baby!

Canadian Crippler
05-26-2005, 09:56 PM
us whitey's need a tan to look uber big. The tan should do you well, from a picture standpoint you surely needed it ;).

Stackattack
05-27-2005, 02:19 AM
Awesome deads man. Just awesome.

Coke
05-27-2005, 05:49 AM
It was fun watching U bulk up, was hoping to see you get past 200 before you began trimming and dieting for the comp - all just the same you have my support and encouragement - we Luv U bro - :)...wow, Lime Green Chucks - :D

cphafner
05-28-2005, 02:03 PM
CC:I'm not holding my breath on getting a tan.

Stack: Thanks dude.

Cocoa: thanks for the support.

57 to goo...
Workout: none, day off

Diet:
Meal 1: ww toast w/PB. Can of tuna.
Meal 2: 6 oz chix, green beans
Meal 3: 1 scoop whey, 1 tbsp PB
Meal 4: same as 3
Meal 5: same as 2
Meal 6: 2 scoops Nlarge
Meal 7: chix w/brocolli, 1 cup white rice (from Chinese rest.)
Meal 8: 2 hotdogs on 1 bun
Meal 9: 2 scoops whey

Total: 2879 kcals
Fat: 106g
Carbs: 166g
Protein: 313g

Notes: Went to the Yankee game last night. I held off eating crap for the most part. I found a chinese food place at the Stadium and got chix/broc. I'm not even sure it was chix, but seemed like the best option. After the game one of my coworkers bought me 2 hotdogs. I didn't want them, but I put them on 1 bun and chowed down, I was very hungry. We went to a bar before the game. I told 2 of my coworkers and my manager that I couldn't drink because I was in pre-contest mode. They said that was real admirable and didn't question it at all. I think with how small I am that people will be like you in a bb show, your kidding right? While we were at the bar the manager kept bringing out free apps. They brought out pizza, chips salsa, bread and cold cuts. I was like you guys are killing me. My manager asked if they had any cottage cheese for me. :)

56 to go...
Chest: 235*3, 225*4, 205*8
->felt so heavy today

Incline: 185*4, 185*4, 205*6
->got a spotter and pushed a bit on the 205. I think he helped a bit on the last 2 reps, def. on the last rep

HS Decline press: 3pps*4, 4pps*4, 3pps+25/3pps*4/5, same, 3pps*6
->I was out of it and had two different weights on the 3rd set. I had a 25 on 3pps+25 on one side and 3pps on the other side. So I did another set of the same, but put the 25 on the other side. I needed some food my head was all messed up. These felt so heavy today despite staying light.

Free Motion Flyes: 100*8, 120*6->100-6->70*6->50*6

Pushdowns: stack*7, stack*5->1/2 stack*10

Dips: BW*15
->nothing left

Cardio: Stairmaster*10 mins=150 cals
->just a little work, I was so damn tired.

Diet:
Meal 1: can tuna, piece ww toast w/pb, whey shake
Meal 2: 2 scoops Nlarge (pre-workout)
Meal 3: " " (post workout)
Meal 4: 2 scoops whey, piece ww toast w/jelly
Meal 5: 4 oz. chix, 1 serving green beans
Meal 6: same as 5
Meal 7: 1 cup cottage, 2 strawberries, 1 tbsp pb, 2 scoops whey


Total: 2587 kcals
Fat: 56g
Carbs: 187g
Protein: 341g

B]Notes:[/B] Weight was 181 at start. I was 184 at the end of the wokrout. My weight seems to be going down slowly. I will have to see what my measurements and pictures look like on Monday, but I don't feel much has changed. I was def. weaker today. I went to Costco after my workout. I bought 13 lbs of chicken, 2 big bags of broc., 20 cans of tuna, 2 big tubs of cottage cheese. That should get me through a couple of weeks. Diet was low on just about everything today. Should have had about 20 more g of fat and 50-60g of protein. I kind of forgot to eat one meal, and didn't eat my usual supply of PB. Amazingly I wasn't hungry today. Small refeed tomorrow.

Anthony
05-28-2005, 02:06 PM
They brought out pizza, chips salsa, bread and cold cuts. I was like you guys are killing me.

You already ate chinese food and hotdogs, what harm would a little pizza do? :windup:

cphafner
05-28-2005, 05:58 PM
You already ate chinese food and hotdogs, what harm would a little pizza do? :windup:

I felt like **** eating it, but I didn't know what else to eat. Chinese food seemed like a better option than a starium burger and fries.

Focused70
05-28-2005, 06:27 PM
Chucks are where it's at.

:cool:

er, uh what is this?

cphafner
05-28-2005, 06:33 PM
er, uh what is this?

Chuck Taylor's (aka Converse All-stars). Both Borris and I were waring Chuck Taylor's @ the Arnold lift session.

lilmase1153
05-29-2005, 07:28 PM
damn CP conrats on the 505 pull first off and good luck with the contest im sure it wont be too hard to get into contest shape with your fast ass metabo... your already off to a great start just stay away from hot doggs bro :)

good luck man

cphafner
05-29-2005, 08:01 PM
Mase: Thanks dude. The fat is being stubborn so far,but I still have some time.

55 to go...
Legs: 315*1, 365*1, 385*0, 315*6, 316*5, 245*6
->man my strength sucked today. I had no shot at 385, I was expecting to hit a PR today, no such luck.

Donkey Raise: stack *15/15/15
->kept them light, good sets

Seated Leg Curls: stack*10/8/8

Leg Extensions: triple drop set

Diet:
Meal 1: can of tuna, piece of ww toast w/jelly
Meal 2: 2 scoops nlarge, 16 oz koolaid (pre-workout)
Meal 3: 2 scoops nlarge (post)
Meal 4: 4 oz. chix, 1 cup sweet pot, green beans, 16 oz. koolaid (post #2)
Meal 5: cheeseburger no bun.
Meal 6: 4 oz chicken
Meal 7(in an hour): 1 cup Cottage, 2 strawberries, 1 tbsp pb, 2 scoop whey

1.5 gallons water

Total: 2610 kcals
Fat: 56g
Carbs: 252g
Protein: 272g

Notes: Ugh people are trying to throw me off my diet. I had to go to a bbq with my mom @ a friends house. They were trying to force feed me. I was going to have a steak for dinner, so I had a burger instead w/o a bun. I also went to see Star Wars. I brought a chix breast in a baggy and ate it during the movie. Today was supposed to be a refeed day, so I was supposed ot have another sweet pot. with my chix, but didn't want to stuff it in my pockets. All in all it was a decent day, mainly just a bit low on carbs. Fat and pro were about where I wanted them. Protein could have been a tad bit higher.

Weight was down to 180.4 today with my Chuck's on, so it still looks like I am having a slow drop. I can't find my calipers to measure my fat. Tomorrow is the end of week 1. I will take measurement, BF%'s, and some pics. Pics might not be impressive because I am red as a lobster. Getting a tan is going to be a big problem for me. As I told Hatred in the Anabolic forum, ever since I took accutane in college, all I do is burn. I haven't had a good tan since HS, with the exception of being in Jamaica.

lilmase1153
05-30-2005, 02:52 AM
damn bro your eating like half as much as you used to tahts gotta be tough.. but if anyone can do it its you CP..

so aside from your actual weight, can you tell any major differences in the mirror yet or is it too soon?

cphafner
05-30-2005, 07:58 AM
damn bro your eating like half as much as you used to tahts gotta be tough.. but if anyone can do it its you CP..

so aside from your actual weight, can you tell any major differences in the mirror yet or is it too soon?

It's a little soon. My stomach seems to be tighten up, but thats the only difference I can tell. I lost 1" on my stomach this week, but my stomach was way too big to start with. I'll have measurements/pics up tonight.

ryuage
05-30-2005, 08:23 AM
mystic tan is your friend

vkefi
05-30-2005, 03:42 PM
You lost an inch on the gut this week. ****.! nice work on the diet/cardio mate. Tis killing me trying to loose the last 2 argg.

*waits for pics + measurements*

Coke
05-30-2005, 04:33 PM
Past couple of sessions were nice especially while streamlining...continuing to rep stacks of weights are a good sign.

cphafner
05-30-2005, 07:32 PM
Ryuge: eventually mystic/dreamtan/protan will be my best friends.

Kefi: There could have been many factors why my stomach was smaller (water, food, etc.) but I think I lost a decent amount of fat this week.

Cocoa: my competition isn't slowing down, so neither will I!

55 to go...

Cardio: Eliptical Stair Stepper: 20 mins = 300 kcals + 5 min cool down

Diet:
Meal 1: can of tuna, 1/2 cup oatmeal, handful of raisins
Meal 2: 2 scoops Nlarge
Meal 3: 2 scoops Nlarge
Meal 4: scoop whey, 1/2 cup bran cereal
Meal 5: 6 oz chix, serving squash, 1 tbsp PB, scoop whey
Meal 6: 4 oz. steak, serving green beans
Meal 7: 6 oz. chix, green beans
Meal 8: 1 cup cottage, 2 strawberries, 2 scoops whey, 1 tbsp PB

Total: 2952 kcals
Fat: 75g
Carbs: 186g
Protein: 390g

Weight: 180.6
->water intake was way low today, so a bit lower than I expected. I was about 40 oz. low on water because I had the day off of work. I generally sip on water all day at work, then hit the gym at night. Today was a morning workout.

Measurements:
Chest: 3mm, 3mm, 2mm
Ab: 8mm, 8mm, 7mm
Thigh: 6mm, 6mm, 6mm
BF: 4.18%
->I normally add 2-3& for human/equipment error. =6-7%.

Last Week This Week
Chest: 42.5" 41.0"
Arms: 16.0" 16.0"
Stomach: 34.5" 33.5"
Thighs: 24.5" 24.0"
Calves: 15.75" 16.0"

I did these from memory. I lost my notes. I think I mismeasured my chest last week, no way I lost 1.5". Arms stayed the same, calves actually grew.

Pictures: Fat is sticking to the lower abs/obliques. Back looks lean. I think I even see a little bit of seperation in my quads.

RBB
05-31-2005, 12:01 AM
nice squats cp. pics are looking good, in another couple weeks i bet you'll notice a big difference.

getfit
05-31-2005, 02:08 AM
my thoughts are the same you look awesome! :)

Coke
05-31-2005, 04:58 AM
Like the pics bro...looks like U are getting better muscle lines - shaping up nice, those legs are coming up too.

Bruteman
05-31-2005, 06:25 AM
Coming along nicely big man. Keep it up.

Stackattack
05-31-2005, 08:15 AM
You're just looking more and more awesome. Especially the bdb shot. Keep it up man.

cphafner
05-31-2005, 07:28 PM
RBB: thanks alot. I'm seeing a difference quicker than I expected.

GF: thanks, but if you keep saying that I might slack off!

Cocoa: Thanks. The legs should really start to come in at the end, hopefully I can get good quad and hammie seperations.

Brian: Thanks

Stack: I think the lighting helped the back shot, it was real bright and made me look lean.

54 to go...
Shoulders:
DB Press; 80*10, 80*10
->good strength today. No spotters nearby, I really wanted to move up to 85's. This was a good weight though, got the pump going.

HS Shoulder Press: 2pps*4, 2pps+25*4, 2pps+25*3->2pps*4
->strength was good here also

Lat Raise: 35*6/6, 40*4/4->30*4/4->20*4/4
->nice and strong here. 40's is the highest I've ever used.

Plate Load Shoulder Press: 2pps*6, 2pps*6->1pps+25*6->1pps*4

Reverse Pec Deck: didn't pay attention to the weights, just crazy 5 drops, really did it.

Notes: Weight was 182.8 at the end of my workout. I forgot to weigh in at the start. Weight was after ~64 oz of water, so I'm still doing fine on the drop. I received my application for the show. There are no set weight classes for the novice division. It says 2 weight classes TBD. I'm hoping it's 165 for lightweight, but I'm not going to worry. I am just going to focus on the mirror, and not on the scale, until I hear the final class breaks. Strength was real good today, I would have never know I was on a cut/low cals. Tomorrow I refeed a bit for my back day. I looked much bigger with a pump today. A good pump and tan is really going to help. My shoulders looked big and hard, they looked like they were going to but through the skin. My veins in my shoulders were peaking out, as well as some new veins in my arms. There are a couple of veins running up thighs. I'm finally starting to gain some confidence, I finally think I can really do this, and do well at the show.

Diet:
Meal 1: Can of tuna, piece ww toast w/pb
Meal 2: 4 oz chix, green beans
Meal 3: 1 scoop whey, 1 tbps PB
Meal 4: same as 3
Meal 5: same as 3
Meal 6: 2 scoops Nlarge(pre)
Meal 7: same as 6 (post)
Still to follow:
Meal 8: 2 oz steak, 1/4 burger(85%), 1/2 bran cereal, 1 scoop whey
Meal 9: 1 cup cottage, 2 strawberries, 2 scoops whey

Total: 2870 kcals
Fat: 75g
Carbs: 172g
Protein: 387g

Notes: I need to up my protein a bit. Large chix portions can get me back over 400g. Today was my first day of real cravings. Except for the Yankee game, I've been 100% strict. Almost everyday @ work they are bringing leftover pizza, sands, cookies, brownies, etc. over to our work area. They are really killing me. My brother wanted me to go to the pizza place on Sunday night. I said taking me to a pizza place is like taking a drunk to a bar, neither one of us can resist what they are serving. I really miss pizza, it's my fav food, and tough to avoid in NYC. I had a lot less cooked steak than I thought, I so cooked a burger pattie. I will drop my PB from my final meal to avoid eating too much fat.

getfit
05-31-2005, 07:31 PM
no slacking off! i wouldn't comment connor if i didn't think you looked awesome and your dedication ;)

SW
05-31-2005, 07:33 PM
Pizza is tough to avoid, and getting cp-goal shredded is very hard, but it's something you will do for the pure fact that you're determined to do it and have stuck with it. I'm proud dude. Keep at it.

Jabberwocky
05-31-2005, 07:45 PM
GL with the show, I will keep an eye on this journal, show prep journals are the best =D.

Focused70
05-31-2005, 10:59 PM
Legs are vastly improved.

Yay!

S.

Coke
06-01-2005, 05:34 AM
Good shoulder workout...I really applaud you on being strict and sticking to the plan man.

ryuage
06-01-2005, 02:33 PM
looking great, you should be dialed in come show time.

Hercule
06-01-2005, 03:39 PM
You're looking great bro. Keep up the hard work. You should clean up at the contest.

cphafner
06-01-2005, 08:43 PM
GF: thanks as always, you're too kind!

SW: thanks alot man. I'll keep at it.

Jabber: thanks alot, and welcome to my journal.

Soba: Thanks, but they still have a lot more to improve

Cocoa: It's hasn't beene easy, and I'm sure it won't get easier from here.

Ryuge:L I hope so, but I have a lot of doubt.

Hercule: Thanks man, but this won't be an easy contest.

53 to go...
Back:
Deads: 405*1, 515*.75, 515*0, 405*5
->I had the 1st attempt just above my knees, but couldn't lock out. No change on the 2nd set. Banged out some reps of 405 out of anger.

HS Low Rows: 2pps*6, 3pps+25*4, 4pps*4->3pps*4->2pps*6
->4pps is a PR, just never gone that heavy, eventhough I've had the strength.

Pullups/BB Rows: bw*12/135*12, bw*12/135*12
->light, but good pump

Shrugs: 225*8, 315*8, 405*6->315*8->225*8
->405 is a pr. Def. a lot of cheat.

Pullups: Bw*10
->just a burnout

Hammer Curls: 50*6/6, 50*6/6

Incline DB Curls: 35*8/8, 35*4/4, 30*6/6

Notes: Good back workout. My deads really dissapointed me. Weight hasn't dropped. I feel real fat/bloated today. It's a carb load day, so I'll blame that for the bloat. Things need to go better the rest of this week, or some changes will need to be made. I am thinking about using some of the Avant products on my abs/obliques. "Beast" and Layne Norton from bb.com said they had good result when using it on a cut, really helped burn the stubborn ab fat, and helped a lot on their legs. I will decide this weekend.

Diet: I'll post tomorrow. I have an early meeting tomorrow, so I have to be up at 5:30, time for bed.

ryuage
06-01-2005, 08:44 PM
dang, im sure youll hit 515 next go around

Chubrock
06-01-2005, 08:46 PM
Damn bro, I wish I could be mad for not bein able to hit 515...

ryuage
06-01-2005, 09:20 PM
you dont have to attempt it to be made that you cant do it :)

lilmase1153
06-02-2005, 04:13 AM
damn cp your w/os are looking hella intense man, i know i wouldnt wanna be those guys going up against you... freakin awesome work connor just keep doing what your doing and youll get to wheree you want bro

Coke
06-02-2005, 05:04 AM
Impressive effort, really holding it down...special props on all the back movements.

cphafner
06-02-2005, 08:13 PM
Ryuge: I don't know if I'll try again, my back is banged up today, I should be lifting this heavy pre-contest.

Chub: thanks dude, just a bit dissapointed, it was so close!

Mase: thanks dude, but I'm sure the competition is working just as hard, or even harder!

Cocoa: thanks man, but I think it is time to cut back the heavy lifts a bit

51 to go...(been off by a day)
Cardio:
Eliptical Stairmaster: 20 mins = 300 cals + 5 min cooldown

Diet:
Meal 1: 1 scoop whey, 1/4 cup bran cereal
Meal 2: 1 scoop whey, tbsp PB
Meal 3: 4 oz chix, 1 cup broc.
Meal 4: same as 2
Meal 5: same as 3
Meal 6: 2 scoops Nlarge
Meal 7: same as 6
Meal 8: 2 egg whites, 1 whole egg, 1 slice american cheese, 1/2 cup bran, can of tuna
Meal 9: 1 cup cottage, 2 berries, 2 scoop whey, 1 tbsp PB


Total: 2726 kcals
Fat: 72g
Carbs: 178g
Protein: 359g

Notes: I had to be up at 5:20 this morning, so my breakfast sucked. I was hungry all day, and my diet was off by about 1 hour all day. I need to be up about 6:00 tomorrow, hopefully I do a better job with the diet. I was a bit low on pro, but good on everything else.

Weight was 180.0 today, so I'm right on line. I feel like I haven't made any developments this week, but I thought the same thing this time last week. Hopefully my confidence will improve after this weekend, and the next round of photos.

I hit the tanning bed today. I just did 8 mins because of how bad I burned last time. It's supposed to be nice this weekend, hopefully I can get out into the sun for a bit Saturday. I think some color would really help me right now.

Coke
06-03-2005, 05:17 AM
Best of luck with the tanning and any other improvements as this thing winds down. Doing cardio only is serious, lol.

cphafner
06-03-2005, 07:26 PM
Cocoa: Thanks man, still a long way to go

50 to go... Much needed (and I think deserved) off day

Diet:
Meal 1: 1/2 cup bran, 1/2 can of tuna
Meal 2: 1 scoop whey, 1 tbsp pb
Meal 3: 5 oz chix, 1 cup broc.
Meal 4: 1 scoop whey, .5 tbsp pb
Meal 5: same as 3
Meal 6: 2 scoops Nlarge
Meal 7: 1/4 lb burger pattie
Meal 8: chix cesear salad(low-fat/low-taste dressing), handful of croutons
Meal 9: 1 cup cottage, 2 strawberries, 2 scoops whey

Total: 2504 kcals
Fat: 75g
Carbs: 141 g
Protein: 326g

Notes: Protein was low. Carbs was low because of the day off from the gym.

Focused70
06-03-2005, 07:30 PM
go to teh beach!

'tis beach weather. or 'twas a few days ago.

my roommate went to Jones Beach the other day. I'm kicking myself for not joining him.

Stash

getfit
06-03-2005, 07:56 PM
oh my connor i've never seen you have rest day! we do grow more when well rested! ;)

Stackattack
06-03-2005, 09:21 PM
Great back sesh. The diet's looking good.

cphafner
06-04-2005, 02:47 PM
Stash: Jone's beach is for guido's. I go to the Hamptons :)

GF and Stack: Thanks.

7 Weeks out...
Chest:
BB Bench: 235*3, 225*4, 205*8
->decent

Inlcine: 135*8, 185*4, 205*5, 155*8
->got a spot on the 205, great spotter.

Dips: +90*6, +115*4
->bleh strength sucked

HS Decline Press: 3pps*6, 4pps*4, 3pps+25*4->3pps*4->2pps*6

LifeCycle Flyes: 100*6, 120*6->100*6->10*8

Pushdowns: 180*8, stack*8

Flyes:
bw*15
->bad breathing, got dizzy

Abs

Diet: I'll post later

Notes: Weight was 179 today, right on target. I just realized that I have been entering the wrong chicken on fitday, so I'll be over estimating my cals, carbs, and fats. Here is what I have been averaging, carbs are loweing that I thought, but so far it is working.

Total: 2471
Fat: 56g
Carbs: 164g
Protein: 347g

I looked pretty lean and tight after my workout tonight. I even saw some veins popping in my traps when posing after the workout. No changes are planned as of right now, especially since I am lower than I thought.

lilmase1153
06-04-2005, 05:06 PM
dang CP awesome session bro and even more awesome results....

Coke
06-04-2005, 06:05 PM
Nice chest training...happy to see you on point and precise with the diet.

Canadian Crippler
06-04-2005, 09:53 PM
Everything looking good in here, especially those dips. Have you tested how many you can do at bodyweight?

cphafner
06-05-2005, 05:53 PM
Mase: thanks man
Cocoa: I'm trying!
CC: nah, never saw the purpose of testing my max dips. I'd say 40+.

48 to go...
Legs:
Squats: 315*4, 335*4, 245*8
->not feeling my best today, so I kept it easy.

Horizontal Leg Press: 3pps*6, 5pps*3, 4pps*6, 4pps*6->3pps*8
->felt kinda dizzy, so I didn't try anything where I had to put my legs above my head

Donkey Calf: stack*10, stack*10, stack*10
->light, nice and slow reps

Lying Legs Curls: stack*8, stack*8, stack*8

Seated Leg Curl/Stand Calf Raise: stack*8/300*10, stack*8/300*10, stack*10/300*10

Leg Extensions: 12*8, 12*8, 12*10

Seated Calf: 90*10, 90*10

Notes: Pretty good workout. I was so tired today it was unreal. I shaved for the 1st time yesterday, from my belly button down. Man it's a pain, I don't know how people do that if their not competing. I feel so gay. I also tanned a bit. It turned out I was using a sunless tanning product (I thought it was like an accelerator). It turned me a nice shade of orange. So I know feel like a gay Oompa Loompa.

Diet:
Meal 1: 3 choc chip pancakes(no syrup), 1 scoop whey
Meal 2: 2 scoops Nlarge, 16 oz. koolaid
Meal 3: same as 2
Meal 4: 1/2 cup bran cereal, 1 can tuna
Meal 5: 5 oz. chix, 1 cup broc., 1 tbsp pb
Meal 6: same as 5
Meal 7: 1 cup cottage, 2 berries, 2 scoops whey, 1 tbsp PB

Total: 2361 kcals
Fat: 45g
Protein: 264g
Carbs: 246g

Notes: carb reload day. This is where my other reloads where, but the previous one's were off because of the chix mixup. This is 1.5x's my normal amount of carbs.

Week 2 Update:

So 2nd week is over, here goes. Wweight was 177.6 today, but I was dehydrated and wearing my chucks. I think yesterday's 179 is a better showing of my weight. I'll check tomorrow night.

Last Week This Week
Chest: 410." 41.5"
Arms: 16.0" 16.0"
Stomach: 33.5" 33.25"
Thighs: 24.0" 24.5"
Calves: 16.0" 16.0"

Edit: I changed my fullbody. I put up a week 1/2 comparison. I see a nice change, I thik a little color has made a big difference. Legs are coming apart a bit. My abs are gettign tighter, and shoulders look a bit more lean. Not really any loss of size.

getfit
06-05-2005, 05:59 PM
*faints* ;)

you look OMG! INCREDIBLE!

Focused70
06-05-2005, 06:01 PM
er, what's an Oompa Loompa?

maybe I shouldn't ask. :scratch:

48 days will go by quickly, man. Before you know it, you'll be done....and BAM!

briancurran01
06-05-2005, 07:02 PM
stash oompa lompa is from willy wonka and the chocolate factory the lil midgets that make the candy.

cp: everything is looking awesome bro...jones beach is right by where i used to live in NY we used to go there all the time.

JeffWillConquer
06-05-2005, 07:07 PM
Damn. That oblique pose is like my goal in bodybuilding, size and cut wise. Noice.

Coke
06-06-2005, 06:18 AM
Moving in the right direction, have more color and looking great...got so much stuff it has to be distorted, lol - :D

ryuage
06-06-2005, 10:43 AM
looking good c! carb load today for me 1200 grams :drooling:

SW
06-06-2005, 10:55 AM
Wow dude, your back pwns like a bitch. You suck. This is from all of that deadlifting, you realize this? Damn.

cphafner
06-06-2005, 08:26 PM
GF: thanks as always

Sobes Little orange people that make chocolate.

BC: my last trip to jones was for a Buffet concert in 97, so needless to say I don't remeber my last trip to the beach!

JWQ: thanks man.

Cocoa: The color is going to be a pain in the arse

Ryuge: I hate you.

SW: yes I do, so go dead!

47 to go...
Cardio: 20 mins on the elip machine = 300 cals

Diet:
Meal 1: 1 can tuna, 1 piece ww/PB
Meal 2: 1 scoop whey, 1 tbsp pb
Meal 3: 6 oz chix, 1 cup broc.
Meal 4: 1 scoop whey, .5 tbsp pb
Meal 5: same as 3
Meal 6: 2 scoops Nlarge
Meal 7: same as 6
Meal 8: chix cesear salad(low-fat/low-taste dressing), handful of croutons
Meal 9: 1 cup cottage, 2 strawberries, 2 scoops whey

Notes: Weight was 178 today. Cesear was my cheat meal, some cheat meal. The low fat cesear tastes like crap. Only 30 cals for 2 tbps.

lilmase1153
06-06-2005, 08:35 PM
pics look great bro.. training is going nuts man

i love that last one the comparison pic it shows how much progress youve made

cphafner
06-07-2005, 07:41 PM
Mase: Thanks bro. Hopefully the next comparison pic will look even better.

46 to go...
Shoulders:
DB Press: 80*10, 80*10
->man these were tough, I barely got them started

HS Shoulder Press: 2pps*4, 2pps+25*4->2pps*8

Lat Raise: 40*5/5, 35*5/5, 25*6/6
->tough

Plate load shoulder press: 1pps*6, 2pps*5->1+25*6->1pps*6
->no energy left

Notes: Weight was 181, but that was after some water intake. I still think I am right about 179 and on target. I was surprised with my strength. I still haven't had much strength loss during this cut. I just ran out of energy. My pump was incredible. I looked very large after the workout, and veins were running through my bi's, shoulders, and chest. I didn't think I would look this lean for another couple of weeks. My stomach needs to get leaner, but I can barely pinch any fat on my lower abs, def. a good loss so far.

Diet:
Meal 1: 1 can tuna, 1 piece ww/PB
Meal 2: 1 scoop whey, 1 tbsp pb
Meal 3: 6 oz chix, 1 cup broc.
Meal 4: 1 scoop whey, .5 tbsp pb
Meal 5: same as 3
Meal 6: 2 scoops Nlarge
Meal 7: same as 6
Meal 8: salmon on bed of spinach, 1 tbsp olive/vinegar.
Meal 9: 1 cup cottage, 2 strawberries, 2 scoops whey

getfit
06-07-2005, 07:54 PM
mmmmmmm veins! ;) and pb :p session looking strong connor!

Chubrock
06-07-2005, 08:26 PM
Pics lookin ace bro. Sessions are still lookin quite nice as always.

SW
06-07-2005, 08:52 PM
Yes yes, good sessions. But what is more important: your intake of tuna. So...good...

lilmase1153
06-07-2005, 09:35 PM
damn fine session brother..

i know what you mean about those heavy db shoulder press they are hard to get started. but your a studd so its all gravy

Stackattack
06-08-2005, 12:01 AM
The new pics look great man. Your so much leaner already. keep it up man. I hope things go as well for me when i cut.

Hatred
06-08-2005, 01:41 AM
Pics are looking good bro.
Course I woulda have just let the Ole Sausage hang all out there. Censorship be damned.

cphafner
06-08-2005, 08:18 PM
GF: the PB keeps me going!

Nick: Welcome and thanks man. I have to choke down my tuna at 7:00 am.

Mase: They are tough, especially with the lack of cals.

Stack: Thanks!

Hate: Noone needs to see that!

Chubs: thanks bro.


45 to go...
Back: 405*1, 515*0, 405*4, 315*4
->not even close, wouldn't budge.

V-Grip Pulldowns: 200*6, 220*4, 240*4

BB Rows/Pullups: 225*6/bw*10, 185*8/bw*6, 135*10
->really tired

HS Shrugs: 4pps*10, 5pps*10, 6pps+5*8(pr)->5PPS*10->4pps*10

Curls: 4 sets

Notes: Weight is still 179. I think my loss has slowed down. I haven't seen any changes so far this week. This cutting thing is so mentally straining. I need to just stay focused, and hope the pics show improvement this weekend. Right now I feel less lean that last weekend, but maybe 3 low carbs days and a cardio session will change that.

Chubrock
06-08-2005, 09:17 PM
I hear ya bro on the mental strain. Keep at it tho man and you'll be golden for the comp.

Coke
06-09-2005, 04:32 AM
U got to pay the cost to be boss with the dieting and contest prep mang - :D ..I know it can be draining and taxing all around but the returns are worth it...keep up the nice efforts.

cphafner
06-09-2005, 08:39 PM
Chubs and Cocoa: Thanks fellas.

44 to go...
Cardio+Tanning: 20 mins = 300 cals

Notes: Got home real late tonight. Freaking train system sucks, over 2 hours to get home tonight, so I am real behind. I am going to the Hamptons this weekend. I will be bringing all my food, and no drinking! I'll be getting plenty of sun, maybe a tan will actually start. I won't be hitting the weights. I will move legs to Monday, and combine chest and shoulders on Wednesday. I'll try to run a bit on Saturday and Sunday. It's going to be very warm, but I'll try to get in about 20 mins each day. I hate running, but maybe I can meet a sugar momma on the streets of the Hamptons, I'll be shirtless of course. Have a good weekend, I'll try to catch up in journals on Sunday night.

SW
06-09-2005, 09:55 PM
hey, my uncle works out at the hamptons. If you see someone (big someone) named Ray driving around, that's him! Of course, the chances are itty bitty. Bet you'd like the sugar momma better ;)

Focused70
06-09-2005, 10:02 PM
That's why you need to move to the city, f00.

I'm 10 minutes away from work, I love it. Gym is literally across the river but still a 5 min. subway ride. :p

Stash

Stackattack
06-10-2005, 04:44 AM
Keep at it CP. The back work looks real good.

cphafner
06-12-2005, 06:26 PM
Nick: no sugar momma's this weekend, and no Ray's either.

Soba: someday...

Stack: Thanks man

41 days to go...

Notes: I was ok this weekend, but I could have been better. I was really dehydated today, and I looked a lot tighter. Went for a pretty long run. I'm not sure of the distance, but I think we ran for about 20 minutes and walked for another 20. Now for the week 3 updates

Last Week This Week
Chest: 41.5" 41.0"
Arms: 16.0" 15.75"
Stomach: 33.25" 32.5"
Thighs: 24.0" 24.5"
Calves: 16.0" 15.75"

Notes: No weight measurement since I didn't go the gym today, 'll post one tomorrow. Got some serious size loss this weekend. I was dissapoint to see the arms measure smaller, even though they look pretty big in the pics. Loss on stomach is going real well. If you look at the side tri pic, it really shows off how small my waist is getting. I still have a decent amount on fat on my lower abs, so I think I still have about 1.5 inches left to lose. I'm dissapointed with my progress this week. I don't think I am in better shape. I mihgt have to start making some adjustments (ie. more cardio or carb cycling).

getfit
06-12-2005, 06:41 PM
incredible just wow connor! tops for me! :)

MixmasterNash
06-12-2005, 08:35 PM
You look absolutely huge considering you only weigh 10lbs more than me.

KevinStarke
06-12-2005, 09:28 PM
Looking big man, great job!

Coke
06-13-2005, 05:00 AM
Like the pics - doing very well...just over a month to go now.

cphafner
06-13-2005, 08:36 PM
GF: Thanks, but I still have a lot of work left!

Nash: Thanks man, but I think the pics make me look bigger than I am.

Kevin: Thanks man. I look forward to being able to lift heavy after the show, like you!

Cocoa: Thanks man. It's starting to be critical time.

40 to go...
Chest:
Flat Bench: 185*4, 235*2, 205*6
->real weak today. I think the bench was off balance. I kept sliding to the right, just never got comfortable, even with 135 on the bar.

HS Press: 3pps*6, 4pps*6, 4pps*4->3pps+25*6->3pps*4
->nice and heavy here, made up for the crappy bench

Cable Flyes: 100*8, 120*7->100*7->70*7

Dips: bw+45*12, bw*90*10, bw+45*12->bw*12
->veins in my shoulders/traps were popping like crazy. Just a burnout here, nothing too heavy.

Cardio: 20:4s on Stairstepper = 300 cals + 5 mins cooldown walking.

Diet:
Meal 1: 1 can tuna, 1 piece ww/PB
Meal 2: 1 scoop whey, 1 tbsp pb
Meal 3: 5 oz chix
Meal 4: 1 scoop whey, 1 tbsp pb
Meal 5: 5 oz chix, 1 tbsp pb
Meal 6: 2 scoops Nlarge
Meal 7: same as 6
Meal 8: 6 oz. 93% beef, 1 piece cheese, 1 tbsp taco sauce, 2 scoop whey
Meal 9: 1 cup cottage, 2 strawberries, 2 scoops whey

Total: 2689 kcals
Fat: 76g
Carbs: 125g
Protein: 376g

Notes: Weight was 176 at the start, 178 at the end. A bit low on carbs today because I didn't have broc. with my chicken. I was eating leftovers from the weekend, and the broc seemed kinda funky. I think I am going to reload tomorrow for legs. I was real tired and weak in the gym tonight. I don't know how I made it though cario, I was drenched with sweat.
Today is one of the tough days mentally, just don't feel like I am going to get ready in time. Still a good deal of fat to lose. The only cool thing was while I was working on my side tricep pose, the veins in my traps were popping like crazy.

Coke
06-14-2005, 05:33 AM
Great news, vascularity really rocks and you've been working hard for it - good elliptical work and chest training.

ryuage
06-14-2005, 06:32 AM
everyones cutting calories is my bulking calories :(

Stackattack
06-14-2005, 07:00 AM
Once again your BDB shot impresses me the most. Your spinal erectors are awesome.
Great works man.

clvmike19
06-14-2005, 08:17 AM
Hey keep up that hard work mang......good to see youre still dedicated!

SW
06-14-2005, 01:04 PM
You're definitely looking drier, and as always your upper traps and delts are killer! While they stand out more than the rest IMO, you're all around doing very well.

cphafner
06-14-2005, 08:26 PM
Cocoa: Thanks man

Ryuge: lol. I wish I could bulk on 2600 cals

Stack; Back is def my strong point right now.

Mike: Thanks man, good to have you back.

Nick: Thanks. The delts look so much better with a pump, so far all pics have been basically cold.

39 to go...
Legs:
Squats: 315*6, 275*7
->decent strength, really struggled with energy at the end of the sets

Hack Squats: 2pps*6, 3pps*4
->I remeber why I never do these, my knees felt like they were going to explode, bad decision.

Squat Press: 4pps*8, 5pps*8, 6pps*6
->huge pump here, but my knees were still mad at me.

Seated Leg Curls: stack*8, *8, *8
->hammies were fried

Standing Calf: 360*10, *10, *10

Leg Extensions: couple sets, legs were fried

Seat Calf: 90*12, *10, *8

Notes: Weight was 177 again. My legs had crazy pumps tonight. I could barely stand up straight my legs were shaking so hard. I tried to do abs, but I couldn't stop my legs from shaking.

Diet: "Carb Load"
Meal 1: 2 scoops whey, 1 cup oatmeal
Meal 2: 4 oz chix, 1 cup broc, 1 cup yam
Meal 3: same as 2
Meal 4: 2 scoops Nlarge
Meal 5: same as 5
Meal 6: 1 cup bran cereal, 1 can tuna
Meal 7: 1 cup cottage, 2 strawberries, 1 scoop whey, 1 tbsp PB


Total: 2467 kcals
Fat: 33g
Carbs: 283g
Protein: 285g

Notes: trying to clean up a little bit more. I am going to eat oatmeal/yams during my carb loads. Maybe 1 more week before I start dropping the Nlarge.

Wikked1
06-15-2005, 10:29 AM
Awesome leg session man! Hacks do the same thing to me but I love to hate them!

clvmike19
06-15-2005, 11:36 AM
Legs strong as always, very good

cphafner
06-15-2005, 08:21 PM
Wikked and Mike: Thanks fellas

38 to go...
Shoulders:
DB Press: 80*12, 80*0, 75*10
->wore myself out on the 1st set, couldn't get them back up for a 2nd set

HS Press: 2pps*4, 2pps+25*3->2pps*6
->strong today

Lat Raise: 35*6, 35*6->25*8

Plate Load Shoulder Press: 2pps*5->1pps+25*6->1pps*6

Reverse Pec Deck: Drop set

Cardio: 10 mins on elip = 150 cals

Diet:
Total: 2404 kcals
Fat: 56g
Carbs: 146g
Protein: 338g


Notes: Weight was 177.4 today. I was real tired all day, couldn't sleep last night. Diet was a bit low on cals/protein today. I did just a little cardio, legs were shot. I felt good in the gym today. Veins in the chest/shoulders/traps looked good. When I got home the mirror told a different story. I wish I could always look pumped.

SW
06-15-2005, 08:41 PM
I've never done hack squats before, but they look like they violate a squat basic: NEVER let your knees come past your toes. At the bottom part of a hack, it's sick. I've really liked your leg work as of late, you're doing well bro.

Crapsicle
06-15-2005, 09:37 PM
You Girlie Man.....j/k...lookin Big. How Much Do You Weigh Now?

Coke
06-16-2005, 05:26 AM
...maintaining nice levels of strength with the legs and shoulder efforts while cleaning the diet up man.

SpecialK
06-16-2005, 08:46 AM
Great shoulder presses :thumbup:

rookiebldr
06-16-2005, 12:53 PM
The pictures are looking great Connor. Can definitely see the improvements over the weeks. Everything is coming along great.

Hatred
06-16-2005, 12:58 PM
WOW man GREAT improvements....that last pic of you with the crotch all blurried looks like you are trying to cover a 2nd afro though....Thanks for the laugh....

ectx
06-16-2005, 01:45 PM
This is the best shape I've seen you in. You look great! It's impressive. And I officially hate all folks with visible abs. :p

cphafner
06-16-2005, 08:20 PM
Nick: I hate em!
Crap(hehe): I'm sitting around 177
Rook: Thanks
Hate: I'm actually hiding Beetljuice in my boxers.
SpecialK: Thanks
ECTX: thanks dude, I work my ass off for those abs(not really)!
Cocoa: Sorry man. Thanks for the props. Caffeine helps me truck along in the gym despite the low cals.
37 to go...
Back:
V-Grip Pulldowns: 180*6, 200*6, 220*6, 220*6

Wide-Neutral Grip Cable Rows: 180*8, 180*8, 180*8

Pullups: bw*10, 10, 10

HS Deadlift Shrugs: 4pps*10, 5pps*8, 6pps*8->5pps*8->4pps*8->3pps*8
->went heavier than I planned.

Cybex Rows: 14*8, 8
->just a burnout

Curls: 2 exercises, 2 sets each.
->my arms were going to explode. veins in shoulders/arms popping like crazy

Diet:
Total: 2493
Fat: 43
Carbs: 142
Protein: 398

Notes: Weight is holding steady at 177. Good workout, not heavy, but a good pump.

Someone at another site(I know I'm cheating on WBB) suggested I make some changes to my diet. He said I should drop teh PB from my diet, and increase my protein. He wants it to look like this

Fat: 30g
Carbs: 150g
Pro: 450g

He also wants me to drop the stairmaster and walk on an incline. I'm so confused by this whole process, everyone seems to have different opinions on contest prep. Most other opinions seems to be that if you ahve a fast metabolism, you should keep your fats fairly high while prepping. Thoughts?

Focused70
06-16-2005, 08:31 PM
I'm not jacked enough to offer advice (or belong to another site), but I will say that your effort is pretty ****ing amazing on this end.

Stash

ryuage
06-16-2005, 09:27 PM
i think upping your protein that high is just making a more expensive way for your body to utitlize it as fuel, 1.5-2g/lb is sufficient and you arent on cycle so no need to really jack up the protein. You were leaning out just fine how you were dieting so why fix what isnt broken?

getfit
06-17-2005, 02:32 AM
yep i've been doing incline walking as well for cardio(idea from ryu!) ;) sometimes i also hold 10lbs db's it's quite tough i like it though looking good as always connor!

Coke
06-17-2005, 07:54 AM
I dare U cheat on WBB, lol...doing good though bro - keep on trucking with it, not really too much longer to go.

clvmike19
06-17-2005, 09:05 AM
450g of protein, aye de mi! I dont even know how to go about gettin that much. Looking strong and determined. Great work!

KevinStarke
06-17-2005, 09:22 AM
damn man 450 is nuts, but then again im a little guy.

cphafner
06-18-2005, 03:52 PM
Soba: Thanks man
Ryuge: Thanks for teh advice. I am going to up my protein a little bit, and drop my fat a little bit, and see how it works. I still have a few weeks to tinker.
GF: I actually really liked walking on incline, it will be the new cardio.
Kevin: Little my ass, you look much thicker than I do.
Cocoa: thanks man. I just needed some competitors opinions, that is one thing WBB lacks. Not too many people on here with comp experience.
Mike: Chix, egg whites, and a whole lotta whey!

36 to go... a day late, but better than never!

Cardio: 20 mins walking on treadmill. 15 incline @ 3.5mph=300 cals
Diet:

Total: 2513
Fat: 40
Carbs: 146
Protein: 406

Notes: Weight was 177.4. I was surprised how many cals walking on an incline burned. I moved at a brisk pace on a steep incline, and it burned as much as the elipitcal stairmaster. It bothered my kees and shins a bit, so I will have to watch that.

35 to go...

5 weeks left!
Chest:
BB Bench: 225*2, 235*2, 205*6
->no strength today

Incline BB: 185*5, 185*5
->see above

HS Press: 3pps*6, 4pps*4, 4pps*4->3pps*6
->better here, started to get some energy

Dips: +90*8, +115*6
->not bad, good pump

Cybex Chest Press: drop set
->to get a pump in the chest. I did these neutral grip, like a close grip. My tri's looked awesome, big lumps off my arms.

Cable Flyes: drop set
->just to finish it off

Cardio: 20 on treadmil. 15 incline @ 3.5 mph=300 cals.

Diet:

Total: 2649
Fat: 37
Carbs: 162
Protein: 428

Notes: Weight was 176.4 today, but I worked out earlier, so I was a bit dehydrated. I was so tired today. I got 11 hours of sleep last night, so my body is all out of whack. I looked real tight this morning, not so good this afternoon. I filled out a bit, but was holding water, as you will see in this weeks pics. I don't think the pictures did a good job on showing this weeks progress. I took the ab/oblique shot straight out of bed, and I was much tighter. The others were from tonight, about 3 hours post workout. The leg and back comparison are from last week/this week. My lower back is getting much leaner, very little fat left. Lower abs/obliques look better, but still some work left to be done. If you look close enough, you can see the veins starting to pop out in my legs/shoulrers/traps(yeah!). My measurements keep changing every week. The only contast is the loss of my gut. I don't think I've lost much muscle at all.

Last Week This Week
Chest: 41.0" 41.5"
Arms: 15.75" 16.00"
Stomach: 32.5" 32.0"
Thighs: 24.5" 24.0"
Calves: 15.75" 16.0"

KevinStarke
06-18-2005, 03:57 PM
Damn man lookin sick, nice workout too keep it up

getfit
06-18-2005, 03:57 PM
well done connor! you look incredible!ABS are looking awesome and in general just look great! :)

vkefi
06-18-2005, 04:12 PM
Nice progress man. Should be looking **** hot for the comp.

Cheers for updating so often. Tis handy seeing weekly comparisions.

cphafner
06-19-2005, 12:38 PM
Kevin: Thanks man. I wish I had your traps!

GF: thanks as always! I'm pretty happy with the abs, obliques still need to lean out though.

Vkefi: thanks. I'm trying to keep this updated as much as possible. Hopefully it will others trying to compete by seeing what I'm doing wrong.

34 to go...
Legs:
Squats: 315*5, 315*3, 225*10
->piss poor

Donkey Calf: stack *15, 15, 10

Seated Leg Curl: stack*8, 8

Calf Raise: 340*8, 300*8

Lying Leg Curls: stack*8, 8

Diet:
Total: 2465 kcal
Fat: 23g
Carbs: 287g
Protein: 276g

Notes: Weight was 176.2 today, but again an early workout, so not much water. This was my worst leg workout since I moved home 9 months ago. No energy today. I am going to make sure I get more sleep this week, it really caught up to me this weekend. I said yesterday's photo didn't show off my conditioning. Here is a crab from first thing this morning. I was much drier than yesterday. Of course the lighting is screwd up, the sun flushed me out. I swear my delts are showing striations and good seperation. Also the veins are peaking out.

chops
06-19-2005, 01:17 PM
crab ; :drooling: i think you could do modeling if you wanted!

getfit
06-19-2005, 01:18 PM
crab ; :drooling: i think you could do modeling if you wanted!
doesn't he look great! awesome! :)

cphafner
06-19-2005, 06:35 PM
Chops: Maybe if it's neck down, noone needs to see my ugly mug!

GF: you're making me blush!

Crapsicle
06-19-2005, 08:20 PM
Good Progress.. It Looks Like Your Raising Your Arms Too High On The Back Double Bi..making Your Lats Look Smaller....just A Suggestion :cool:

Coke
06-19-2005, 10:44 PM
Fine efforts on the chest and legs...really have got it together man, like all the pics!!

Stackattack
06-20-2005, 07:56 AM
Looking great CP.
Oh yeah, littlejake called and he wants his undies back lol.
Ok that was a poor attempt at humor. I'll shutup.

cphafner
06-20-2005, 07:39 PM
Crapsicle: Thanks man. I'm still working on my posing a bit.

Cocoa: Thanks man

Stack; I don't get it, but I'll still say LOL. :zipit:

33 to go...
Cardio: 30 mins on eliptical using HIIT = 400 cals
15 mins on treadmill on 15 incline @ 4 mph=200 cals

Notes: Weight was 174.6 tonight after cardio. This is a 3 lb drop since yesterday. I feel like crap today. I feel so flat and weak. Normally after cardio I feel real good and tight, not tonight. I was going to try HIIT 2x's a week and walking 2x's a week. I won't be able to walk after my workout tomorrow night, so I added some walking after HIIT tonight. I won't make that mistake again. If I kept this up, I'd look like crap come show time. I think for now I will keep it at HIIT x 30mins 2x's a week. If I'm not progressing next week I'll reevaluate, most likely by dropping cals 100-200 per day. I added a little bit of extra carbs tonight to try to reload a bit. I am going to drink about a gallon water and hopefully fill out a bit. I'm sure my weight will rebound tomorrow.

briancurran01
06-20-2005, 07:50 PM
been a while since i popped in here Connor.

looking awesome man.

Stackattack
06-21-2005, 06:06 AM
LOL. Your shorts say jake on them. I told you it was poor.

clvmike19
06-21-2005, 07:52 AM
Dont feel bad man, I had two beers last night, and I feel horrible. What a waste of money.......but you keep on the solid work!

chops
06-21-2005, 08:29 PM
doesn't he look great! awesome! :)

:hump:

cphafner
06-21-2005, 08:40 PM
Brian: Thanks man. Hope things are going well!


Stack: LOl, gotcha

Mike: I long for a beer!

Chops: behave!


32 to go...
Shoulders:
DB Press: 80*10, 80*7
->weak on the 2nd set, also had balance issues.

HS Shoulder Press: 2pps+25*4, 2pps+10*4, 2pps*6
->weak tonight, really struggled

Plate Load Shoulder Press: 2pps*6, 2pps*3->1+25*4>1pps*6

Lat Raise: 35*6, 25*8, 25*8

Raises: few sets of random front/cable raises

Pushdowns: 160*8, stack*8->120*8

DB Overheard Tri Extensions: 25*8/8, 25*7/7

Dips: bw*15

Notes: Weight was 176.6. I was wearing tear aways, so those normally add atleast a lb. That means I'm still 175 and change, which puts me a bit behind of schedule. I don't know where I am going to drop teh last 10 lbs from unless its water weight, there's not too much fat left to burn. Nothing like a good pump to lift your spirits. I was hitting some poses in the gym. During my side tricep pose I was having veins pop like crazy. I was able to even get some veins in the middle of my chest to pop out. Once I drop some water, add some NIacin and hotstuff, my vascularity should be pretty good. I'm working a bunch of OT this week, so I won't get to journals. I didn't get home until 10pm tongiht, and I need to be up at 6am tommorow. I am going to look at apartments in NYC after work tomorrow, so back will be moved until thursday. I think I am going to "****" load this weekend to try to trick my metabolism. I'll eat a couple of high carb crappy meals to start the day. Some cereal and pancakes should help trick the leptin.

Coke
06-22-2005, 05:22 AM
Thats right man, get some overtime in and make that dough...vascularity is shiznit, you've been working hard for it.

KevinStarke
06-22-2005, 08:36 AM
Nice workout, solid pushdowns

cphafner
06-22-2005, 08:39 PM
Cocoa: Thanks man. I can't wait to really see the veins

Kevin: Thanks man. I normally don't do direct arm work, so my tris were uber pumped today.

31 to go...
Back:
V-Grip Pulldowns: 180*8, 200*8, 220*6

Plate Load Pulldowns: 1pps*8, 1pps*25*6, 1pps+25*6

BO Rows/Pullups 135*10/BW*8, 225*8/bw*7, 185*8->135*10

Nautilus Shrugs: 4pps*8, 5pps*10, 5pps*12

Seated Shrugs/Hyperextensions: 2pps*10/bw*10, 2pps*10/bw*15, 2pps*10

Cybex Rows: 12*10, 12*10, 12*8

Lifestyle Cable Pulldowns: dropset

Curls: 6 sets, good pump

Notes: Weight was 175 at start, 177 at then end. I am overweight right now. This was a totally crap workout. I had no pump what so ever in my back. I think my back is used to heavy deads, so the light weights just didn't do it. I also didn't carb up for this workout, so my energy was pretty crappy. Back normally perks my mood, didn't happen today. I'll be lowering the carbs a bit for the next couple of days. I didn't go look at apartments tomorrow, it has been moved until tomorrow. I am going to have some shredded wheat at breakfast, then no other carbs than veggies. I'm going to up my fat a bit tomorrow through eggs/peanut butter/FOC's. I tried Jan Tana's Hair Remover tomorrow. Did an ok job on my chest. Not as good on my arms/stomach. Now I am real dry and it burns like hell.

Diet:
Meal 1: Shredded Wheat (2 "bricks"), 2 scoops whey
Meal 2: 2 scoops whey
Meal 3: 6 oz chix, zuchinni, 1 cup green tea
Meal 4: same (no tea)
Meal 5: can of tuna, 2 piece of ww bread
Meal 6: 2 scoops Nlarge(pre-work)
Meal 7: same(post-work
Meal 8: 2 egg whites, 2 whole eggs, 2 slices cheese, 1 tbsp ketchup
Meal 9: 1 cup cottage, 2 strawberries, 2 scoops whey

Total: 2513 kcals
Fat: 26g
Carbs: 175g
Protein: 393g

KevinStarke
06-22-2005, 08:57 PM
Solid workout man

SW
06-22-2005, 10:39 PM
Everything looks great. Try not to get stressed about the apartment thing. Last thing you need at this point is stress.

Nito
06-22-2005, 11:44 PM
Sessions looking good as always bro.

Coke
06-23-2005, 05:04 AM
...hair clippers work better for removing hair...I imagine some lows before hitting the stage, stay positive - ;)

Blood&Iron
06-23-2005, 06:26 AM
Just saw the pic you posted. You look great. Awesome job, man. I'm sure you'll be shredded come contest time.

If only I had the balls (and fortitude) to compete; I'm sure it's great motivation.

RBB
06-24-2005, 06:44 AM
just saw the latest pics. big improvements in just a couple of weeks time. good luck with the rest of the cut and keeping the strength up.

cphafner
06-24-2005, 08:20 PM
Kevin: Thanks man.

Nick: Thanks man, not letting it bother me.

Nito: Thanks man, there a bit weaker than usual, but thats expected during a cut.

Blood&Iron: Thanks for stopping by. I'm pretty happy thus far, but still have a ways to go.

Cocoa: The only problem is all the hair has to be gone, so shaving will be needed.

RBB: Thanks man, still some work left to do!


30 to go...
No workout, apartment hunting
Diet:

Total: 2268 kcals
Fat: 46g
Carbs: 87g
Protein: 373g

Notes: I went apartment hunting. I walked approx 40 blocks(~2 miles), plus up and down about 10 flights of stairs. This was a deent cardio session in it's own right.

29 to go...
Cardio+tanning: 30 min HIIT on eliptical stairmaster = 405 cals

Diet:
Total: 2498 kcals
Fat: 38g
Carbs: 167g
Protein: 378g

Notes: Weight was 175.2 @ start, 174.4 @ end. I was pretty dry today because of low carbs + high water yesterday. Tomorrow I will keep the carbs moderate (175) then load a bit on saturday (400). I was so hungry today, so I added a tbsp of PB with one of my meals. Tomorrow is chest+tanning. Week update it tomorrow, I think I look leaner, the pics will tell...

briancurran01
06-24-2005, 08:23 PM
nice work Connor..looks like your boyz kicked my boys ass. damn Muts

chops
06-24-2005, 11:52 PM
i would hate to walk up 10 flights of stairs to get to my home!
i'm sure you are going to look awesome in your pics.

cphafner
06-25-2005, 07:01 PM
Bri: Make that 2 in a row!
Chops: I saw about 5 places, plus up and down into the subway a couple of times. I probably totalled about 30 flights of stairs.

4 weeks out
Chest: 205*6, 185*8, 185*7
->so weak

Hammer Press: 3pps*4, 4pps*4->3pps+25*5->3pps*4

Dips: bw+90*8, bw+90*8

Lifesycle Chest Press: drop set

LifeCycle Flyes: drop set
Last Week This Week
Chest: 41.5" 41.0"
Arms: 16.00" 16.00"
Stomach: 32.0" 31.75"
Thighs: 24.0" 24.0"
Calves: 16.0" 16.0"



Pushdowns: stack*6, 180*6->120*10

Notes: weight was 174.0 @ start, 175 @ end. I was didn't have any water prior getting to the gym, hence the 1 lb drop from yesterday. Today I am 4 weeks out. I'm somewhat happy where I am. My strength has really dropped recently, but I'm more just focusing on getting a good pump. Tomorrow I am going to refeed a bit, and up my carbs to 400. Hopefully it will kick start my metabolism a bit.

Diet:
Total: 2418 kcals
Fat: 30g
Carbs: 185g
Protein: 356g

Meal 1: Shredded Wheat, 2 scoops whey
Meal 2: 2 scoops Nlarge (pre-workout)
Meal 3: Same as 3 (post)
Meal 4: 1 cup special K, 2 scoops whey
Meal 5: 6 oz. chick, 1 cup squash
Meal 6: 2 whites, 2 eggs, 2 pieces FF cheese, 1 tbsp ketchup
Meal 7: same as 5
Meal 8: 1 cup cottage, 2 strawberries, 2 scoops whey, 1 tbsp PB

Notes: It's that time of the week again, time for updates. I feel like I haven't progressed much over the last couple of weeks. My vascularity seems to have improved, but only when I'm dry or pumped. Pics are usual are unpumped. These were also taken tonight, so I am nowhere near dry. I have drank about 1.5 gallons of water so fay today.

Measurements:

getfit
06-25-2005, 08:18 PM
i honestly wish you the best of luck connor! :) you look awesome!

SW
06-25-2005, 09:33 PM
YOu've got all of the muscle you'd need for this comp. IMO. I'd just focus mainly on dropping as much fat as I could from here on out. That's just an opinion though.

Coke
06-26-2005, 05:27 AM
Getting leaner and looking harder, especially the back area.

JSully
06-26-2005, 01:40 PM
Looking good Connor!

Good luck in the comp! That refeed will bring your strength back up to near-normal, so don't worry too much.

Just don't gain 25lbs on a refeed like me. :eek:

cphafner
06-26-2005, 06:26 PM
GF: Thanks, I need the luck!

Nick: I'm just trying to preserve the muscle and lose the fat. Some changes will follow for the next 4 weeks.

Cocoa: Thanks man. I have alittle bit more fat to lose, water will make up the rest.

Jake: Thanks man. I haven't noticed much of a strength gain during the refeeds, but I don't go crazy.

27 to go...
Legs:
Squts: 275*6, 6, 5
->kept them light, just get a decent pump started

Squat Press: 4pps*6, 5pps*10, 5pps*10
->tough

Lying Leg Curls: stack*8, *8, *8

Leg Press Calf Raise: 3pps*15, *15, *15
->increased reps really got the blood flowing

Leg Extensions: 12*10, 12*8

Notes: Weight was 173.2 @ start, 175.2 @ end. So despite drinking about 2 gallons of water yesterday, I was pretty dry this morning. I have gotten about 2 gallons today also. I am going to try to keep my water intake high. I normally drink about 64 oz. @ work, but I am going to try to increase to a gallon. I am going to make some adjustments to my diet. A wise poster on this site has recommended the following for my home stretch.

Protein: 400g
Carbs: 110-120g
Fats: rest of cals (maybe 50-60g)

It's also been recommended I drop the refeeds. I haven't seen much increased energy from the refeeds, so I'm gonna give it a shot. I am also going to add some sort of fat burner for the last month. I am thinking Nutrex Lipo-6.

Today's Diet
Total: 2483
Fat: 31g
Carbs: 298g
Protein: 259g

Anthony
06-26-2005, 07:16 PM
Looking good bro! Can't wait to see the results of your hard work come contest time!

GMCtrk
06-26-2005, 07:20 PM
thats some hard work you are putting in.....just remember that bodybuilding is a process...a long one, just gotta keep fighting :)

KevinStarke
06-27-2005, 06:53 AM
Nice lookin workout man

Coke
06-27-2005, 07:45 AM
Fine effort man, rollin with the punches.

cphafner
06-27-2005, 07:02 PM
Anthony, GMC, Kevin, Cocoa: Sorry for the mass response, but thanks fellas.

26 to go...
Cadio: 12 mins eliptical + 18mins treadmil on 15 incline @ 4 mph = 400 cals

Diet:
Total: 2558
Fat: 56
Carbs: 117
Protein: 398

Notes: I am going to start AM workouts. That means I'll be up between 5-5:30 am. I am going to get rady for bed, hopefully I can fall asleep by 10:30ish. I bought some Lipo-6 today, and my energy was much better. No carbs (well only a couple) after 12:00.

clvmike19
06-27-2005, 08:20 PM
Thats crazy protein man!

KevinStarke
06-28-2005, 07:47 AM
jeeeeeeze man, i'd be sh*tting steaks if i ate that much protein

galileo
06-28-2005, 08:10 AM
I agree, that's an insane amount of protein.

Stackattack
06-28-2005, 08:31 AM
Looking great in the new pics man. How much more weight are you planning to lose?

cphafner
06-28-2005, 07:53 PM
MIke-Kevin-Gal: Gotta get the cals from somewhere, if it's not coming from carbs then protein.

Stack: I'm anywhere from 172-175 right now. I plan on being somewhere between 165-170. I still haven't gotten the official word of the cutoff, so that might determine my weight.

25 to go...
Shoulders:
DB Press: 75*12, 75*10
->way to early, kept it fairly light

HS Shoulder Press: 2pps*7, 2pps*5->1pps+25*6
->weaker than normal

Lat Raise: 30*8, 30*8, 25*8

Plate Load PRess: 2pps*3, 1pps+25*7, 1pps+25*6
->weaker again

Reverse Peck Deck: forget the weight

Pushdowns: forget the weight, but great pump

Notes: Weight was 174 @ start, so flucuation continues. Today I looked real lean in the gym. My tri's were looking the best ever during the pushdowns. This was another 5:00 am wakeup, tough but good workout. I think I have my routine finalized, I keep changing the damn thing.

Posing Music will be Prodigy - Firestarter

Diet:
Meal 1: 2 "biscuits" shredded wheat, 2 scoops whey, 2 Lipo-6
Meal 2: 2 scoops nlarge (post workout)
Meal 3: 1 shredded wheat, 2 scoops whey
Meal 4: 6 oz chix, 1 cup broc, 200 MG caffeine, 1 cup green tea(30 mins prior)
Meal 5: 1 can tuna, 1 tbsp PB
Meal 6: 6 oz. chix, 1 cup broc, 2 lipo-6 (30 mins prior to meal)
Meal 7: 2 scoops whey, 1 tbsp PB
Meal 8: 2 eggs, 2 whites, 1 slice NF cheese
Meal 9: 1 cup cottage, 3 strawberries, 2 scoops whey, 10 FOC's

Total: 2535
Fat: 48
Carbs: 136
Protein: 391

Notes: Cals were good. Carbs was a bit high, so I lowered fat a bit. Tomorrow no workout since i have an early meeting, so carbs should go down a bit.

getfit
06-28-2005, 07:59 PM
everything is looking might fine connor!

btwn i absolutely love prodigy way to go :D

KevinStarke
06-28-2005, 08:34 PM
Sick dumbell presses man, i wish that was light to me.

cphafner
06-30-2005, 07:23 PM
Kevin: Please you shouldn't be jealous of any of my lifts.

GF: Thanks. Prodigy might be out, I'll update this weekend.

24 to go...
Cardio: 25 mins on treadmil on 15 incline @ 3.9mph = 420 cals

Diet:

Total: 2581 kcals
Fat: 64g
Carbs: 88g
Protein: 408g

Notes: I had an early meeting, so this was a PM cardio session, and one loooooonnnnnnnnggg day.

23 to go...
Back:
V-grip Pulldowns: 180*8, 200*8, 220*6->180*6

V-Grip Cable Rows: 180*8, 200*8, 200*8->120*8

HS Shrugs: 4pps*10, 5pps*10, 5pps*25*8

Cybex Rows: 12*8, 14*8, 15*8

Curls: I dunno, 4-5 sets

Notes: Pretty weak this morning @ 6, decent pump. Weight was 173.2, nothing is changing, might be time to increase the cardio.

Diet:
Total: 2577 kcals
Fat: 53g
Carbs: 131g
Protein: 397g

lilmase1153
07-01-2005, 12:06 AM
results are looking ace cp. i think with the new diet change plus fat burner youll melt that last bit of fat right off bro..

keep up the great work cp

Stackattack
07-01-2005, 03:26 AM
Protein: 408g :omg:

MM
07-01-2005, 06:29 AM
:withstupi

Coke
07-01-2005, 06:36 AM
That is a lot of protein, lol...the shoulder work looks good, the back work looks nice - get the posing down man.

KevinStarke
07-01-2005, 08:52 AM
Great workout man, dont know how you eat that much protein dude

cphafner
07-01-2005, 07:56 PM
Mase: Thanks man, I hope so. The lower bas seem to be getting tighter.

Stack: Thats how wide I have to open my mouth to fit all the protein in.

MM: play nice!

Cocoa: Thanks man. I'm working hard on my posing. I need to work on my posing stamina more than anything.

Kevin: See below man. I was actually on pace for about 470, but cut back.

22 to go...
Cardio: 35 mins on treadmill on 15 incline @ 4.0 mph = 520 cals.

Diet:
Total: 2530 kcals
Fat: 48g
Carbs: 109g
Protein: 414g

->2 lipo-6
Meal 1 Nlarge (post cardio)
Meal 2: 2 scoops whey, 1 shredded wheat "biscuit"
->2 caffeine tabs, 1 cup green tea
Meal 3: 1 can tuna, 1 shredded wheat
Meal 4: 6 oz chix, 1 cup green beans, 1 tbsp PB
->2 lipo-6
Meal 5: 6 oz chix, 1 cup green bean, 5 FOC
Meal 6: 2 scoops whey, 1 tbsp PB
Meal 7: 2 egg whites, 2 whole eggs, 1 slice fat free cheese
Meal 8: 2 sccops whey, 5 FOC
Meal 9: 1 cup cottage, 2 strawberries, 2 scoops whey, 10 FOC

~2 gallons water

Notes: Weight was 171.4 today. I felt tired this morning, but the Lipo-6 kicked in and I could have kept going on the treadmill forver. Cardio is going to be stepped up for these final 2 weeks. I really need to get some better seperation in my legs. I bought more tanning. I am going to fry my self until I get some damn color. I would estimate during this prep I have spent about $500 between the tanning, supplements, and equipement (suit, bronzers, Hot Stuff, etc.). Thats not including my crazy food tabs. Updates will be posted tomorrow, but I thought this pic was cool, so here you go...

I'm sorry I have sucked at posting in journals this week. Waking up at 5:00 am is taking it's toll on me. When I get home all I want to do is crash. I promise to catch up this weekend. Have a happy 4th!

PS This is totally umpumped and holding alot of water.

getfit
07-01-2005, 08:04 PM
sweet veins! you're showing incredibly well connor well done! :)

GMCtrk
07-01-2005, 09:45 PM
Lean!

SW
07-02-2005, 07:42 AM
****ing awesome pic dude. When you get some of that water out, you'll be lucky if you don't have veins shooting blood across the stage.

galileo
07-02-2005, 08:54 AM
Good job c0nn0r.

KevinStarke
07-02-2005, 09:39 AM
Lookin sick man, traps rule.

lilmase1153
07-02-2005, 02:21 PM
freakin A your trap veins are sick

Hatred
07-02-2005, 02:54 PM
Lookin good man.

Coke
07-02-2005, 02:57 PM
The pic is cool indeed - :thumbup:

cphafner
07-02-2005, 03:16 PM
GMC, Nick, Gal, Kevin, Mase, GF, Cocoa, Hatred: Thanks all. I have to squueze real tight to get them out, my entire upper body turns nice and red from the blood pumping.

3 weeks to go...
Chest:
DB Flat Bench: 75*4, 90*8, 100*6
->man I got weak here, really struggled with 100's, been a while since using DB's

Incline: 135*8, 155*4, 155*3->135*4
->I did rest-pause on these, and really squeezed the pecs, made them real tough despite the extra light weight.

Dips: +90*8, +115*6

Decline Flyes: 40*8, 55*6
->these made me feel like I was going to pass out

Lifestyle Flyes: 100*8, 100*8->70*8

Pushdowns: stack*4->140*8->100*12
->no strength left

Lifestlye Chest Press: Killer drop set

Cardio: 20 mins on treadmill 15 incline @ 4.0 mph = 415 cals

Diet(projected, currently @ meal 5):
Total: 2625 kcals
Fat: 60g
Carbs: 138g
Protein: 381g

Meal 1: 2 scoops whey, 2 shredded wheat biscuits
Meal 2: 2 scoops Nlarge
Meal 3: 2 scoops whey, 1 shredded biscuits
Meal 4: tuna sand on Arnold Carb Friendly Bread (taste awful)
Meal 5: 6 oz 93% lean beef, 1 slice FF cheese
Meal 6: 6 oz chix, squash, 5 foc's
Meal 7: 2 egg whites, 2 eggs, 1 slice ff cheese, 1 tbsp ketchup, 5 foc's
meal 8: 2 scoops whey, 1 tbsp PB
Meal 9: 1 cup cottage, 2 strawberries, 10 FOC's

Notes: Weight was 171.4 @ start (dry) and 173.4 @ end (hydrated)Got a good pump this morning. Diet was a little high on carbs, but I was real hungry today, so an extra serving of shredded wheat, could have done much worse. Went tanning for the 3rd straight day, and actually starting to get darker, going to use Mystic Tanninng tomorrow. I got my posing suit today, my ass is way too big. My suit is a medium, and still barely fits over my bum. I'm increasing the cardio a bit to try and lean up my butt and hammies, they are a real weakness right now. My upper body is about where it needs to be, just need to get rid of the water. Waist is getting really small/lean. Plics might be up tonight or tomorrow. I might wait until after I do the mystic, and when I'm a little drier. Right now I have drank about 1.5 gallons, so the pics aren't great.

Weekly Updates
Last Week This Week
Chest: 41.0" 41.0"
Arms: 16.00" 16.00"
Stomach: 31.75" 31.0"
Thighs: 24.0" 24.0"
Calves: 16.0" 16.0"

Hercule
07-02-2005, 03:37 PM
Those dips are just nasty bro. Veins are looking sick. Keep up the awesome work bro.

GMCtrk
07-02-2005, 04:03 PM
god damn you are strong for being on an all out cut!

cphafner
07-02-2005, 04:09 PM
one more...

cphafner
07-02-2005, 04:09 PM
GMC and Herc: Thanks bros, but a far cry from the strength I used to have. I can't wait to bulk again.

MixmasterNash
07-02-2005, 04:11 PM
Hey, you're tan all of a sudden! And lighter than me!

It appears as if you've really dropped that last layer of fat from your obliques. Excellent work.

cphafner
07-02-2005, 04:13 PM
Hey, you're tan all of a sudden! And lighter than me!

It appears as if you've really dropped that last layer of fat from your obliques. Excellent work.

3 days in a row in the tanning bed. Tomrrow I get some mystic tan. I expect to be about 165 for the show, but might even weigh in less w/o the water weight.

getfit
07-02-2005, 04:16 PM
side chest pic looks great connor!

cphafner
07-02-2005, 04:21 PM
side chest pic looks great connor!

Thanks Gf. It (and side tri) look so much better with a pump. The pictures also doesn't show off the chest striations well.

getfit
07-02-2005, 04:23 PM
just a though connor you should resize one of those pics and put one up as your avatar just a thought :)

cphafner
07-02-2005, 04:25 PM
just a though connor you should resize one of those pics and put one up as your avatar just a thought :)

what do you do, just make it real small?

getfit
07-02-2005, 04:28 PM
ya! go to edit avatar and it will tell you the size it should be :)

Focused70
07-02-2005, 04:34 PM
lol @ the gotcha shot on your front double bi

nice work, d00d. back is a strong point as is wheelz.

Stash

GMCtrk
07-02-2005, 04:39 PM
GMC and Herc: Thanks bros, but a far cry from the strength I used to have. I can't wait to bulk again.

what is your normal strength?

Coke
07-02-2005, 05:25 PM
Pulling this whole thing together very well - those are some nice shots.

lilmase1153
07-02-2005, 05:54 PM
damn cp can you tell us not so lean people what it feels like to be a lean mean contest killin machine :)

KevinStarke
07-02-2005, 05:55 PM
Lookin real solid man, nice chest.

cphafner
07-03-2005, 12:18 PM
GF: Done, but you can't barely see it. Oh well, it only took about 3 years for me to get an avatar.

Soba: Thanks man, but I think the legs need a lot of work before I decide to compete on a bigger scale.

GMC: I'm at about 80-90% strength right now. It's what I expected to happen with half the cals of usual.

Cocoa: Thanks man.

Mase: I don't know about a competition eating machine. It is nice to be lean, but people have really started to stare too much at the gym. I guess I should take it as a complitment.

Kevin: Thanks man, but I think yours is far lager than my 41" chest.

20 to go...
Legs:[/B.]
[B]Squat Press: 6pps*4, 7pps*4, 6pps*8, 5pps*8, 4pps*8
->not enough strength for squats. I pushed myself pretty hard today,

Donkey Calf: stack, 12/12/10

Lying Leg Curls: stack*8/8/6
->the last set was real slow, about a 5 second negative.

Smith Machine Calf Raise: 225*8/8
->I used to use 405, this felt every bit as heavy.

Notes: Weight was 172 @ start, 173 @ end. I am scrapping squats for the last few workouts. I don't have the strength left, and can push myself with the leg (squat) presses. I went and did a mystic tan today. The girl was so pissed she had to explain everything to me. The cute girl wasn't working today. My diet is switching to a carb cycling phase. I will be doing

40, 80, 120, 80, 40, 80, 120....

Hopefully this helps me really lean up over the last couple of weeks. Yesterday was 120, today is 80. Tomorrow is an off day so I'll be doing 40. This cut has been controlling my life recently. I haven't felt like I can do anything social because of the pressure to eat/drink. Next saturday I am going to the Adidas ABCD camp in Teaneck, NJ. This is the premiere HS basketball camp. It's only $10 for the public, and you get to see the top hs rising juniors in teh country. I am a die hard St. John's fan, and like to see the recruits a couple of times a year. I will be packing my food, and if we go out afterwards I'll get a grilled chix salad or some sort of fish.

Diet:
Total: 2489
Fat: 59
Carbs: 86
Protein: 399 1596


Meal 1: 1 shredded wheat biscuit, 2 scoops whey
Meal 2: 2 scoops nlarge (post workout)
Meal 3: 6 oz chix, 1 serving zuchinni
Meal 4: same as 3
Meal 5: 1 can tuna, 5 foc's
Meal 6: 2 scoops whey, 5 foc's
Meal 7: 2 egg whites, 2 whole eggs, 1 slice ff cheese, 5 foc's
Meal 8: 2 scoops whey, 1 tbsp olive oil
Meal 9: 1 cup cottage, 2 strawberries, 10 FOC's

Coke
07-03-2005, 01:02 PM
I admire your discipline and how you keep on course with the strict diet...only got about 3 weeks left - hang tough.

The basketball camp ought to be real crazy and a lot of fun.

GMCtrk
07-03-2005, 01:18 PM
how old are you btw?

cphafner
07-03-2005, 01:47 PM
GMC: I'll be 26 in September.

Cocoa: Should be good to see the talent. there are normally about 10 future NBA players in attendance.

KevinStarke
07-03-2005, 09:33 PM
Solid leg workout man

cphafner
07-04-2005, 07:08 PM
Kevin: Thanks man.

19 to go...(whoa the teens)
Cardio: 30 mins on treadmil on 15 incline @ 3.8-4.2 mph = 520 cals

Diet:
Meal 1: 2 scoops whey, 20 g maltodext
Meal 2: 2 sccops whey, 5 FOC's
Meal 3: 1 can tuna, 5 FOC's
Meal 4: 2 sccops whey,
Meal 5: 6 oz. chix, 1 serving green beans
Meal 6: 2 sccops whey, 10 FOC's
Meal 7: 2 eggs, 1 white(all I had left), 5 foc's
Meal 8: 2 sccops whey, 1 tbsp olive oil
Meal 9: 1 cup cottage, 2 strawberries, 10 foc's

Total: 2317 kcals
Fat: 63g
Carbs: 39g
Protein: 391g

Notes: Weight was 169.4 @ star 170.6 @ end! I was under 170 for the 1st time in a long long time. I wouldn't be surprised if I weighed in around 160 on show day. Diet was low because of the lowered carbs. I went extra hard on the cardio today, so I burned more cals per minute. I went to a BBQ today at my Dad's gf. I know she was being nice, but she kept offerering me stuff. I really was having cravings looking at the burgers, dogs, and pizza. I was supposed to have 1 more chix meal, instead of a shake, but I dropped it on the floor. Looking really tan today, someone even commented on it.

ryuage
07-04-2005, 07:13 PM
you might wanna take it easy on the foc's I used to think more is better also but studies have shown that too much fish oil can impair the body's ability to mount an immune or inflammatory response. More is not better.

cphafner
07-04-2005, 07:18 PM
you might wanna take it easy on the foc's I used to think more is better also but studies have shown that too much fish oil can impair the body's ability to mount an immune or inflammatory response. More is not better.

How do you recommend I meet my fat requirements for the low carb days, more olive oil, flax oil?

ryuage
07-04-2005, 07:34 PM
How do you recommend I meet my fat requirements for the low carb days, more olive oil, flax oil?

olive oil/peanut butter/dag oil would be fine. I think 6g is plenty enough no need for more.

MM
07-04-2005, 07:54 PM
Good leg workout hafner. Ryu is right about the focs and studies showing that there is such a thing as too much, and I'll try and hunt down the recent story I read.

cphafner
07-04-2005, 08:00 PM
olive oil/peanut butter/dag oil would be fine. I think 6g is plenty enough no need for more.

I was told to drop my PB for the final 3 weeks. I can add some olive oil and falx oil. On my low carb days my goal is for about 60 g. of fats. On my higher carb days I'm scaling it back a bit.

cphafner
07-04-2005, 08:02 PM
Good leg workout hafner. Ryu is right about the focs and studies showing that there is such a thing as too much, and I'll try and hunt down the recent story I read.

I appreciate it, I'll cut back on teh FOC's. I didn't take the last 10 tonight.

MM
07-04-2005, 08:11 PM
Hmm, the study I read was on people with irregular heartbeats:

http://www.sciencedaily.com/releases/2005/06/050615060953.htm

This is what I found about inflammatory issues:


A new study explains how a diet high in oily fish like salmon and mackerel improves inflammatory conditions, particularly in combination with low doses of aspirin. In a study in the March 7 issue of The Journal of Experimental Medicine, Arita and colleagues identify an anti-inflammatory lipid in humans that is derived from an essential fatty acid in fish oil.

I'm currently taking a tbspoon or more of flaxseed a day and two/three focs, depending on what my diet is for the day. For instance, today I ate a lot of salmon so I only had 2 focs. I think 10 and flaxseed is just a little excessive, but I can't find anything that should get you too worried. Maybe Ryu has something.

cphafner
07-05-2005, 07:13 PM
MM: thanks man.

18 days to go...
Shoulders:
DB Press: 75*11, 75*9

HS SHoulder Press: 2pps*7, 2pps*5->1pps+25*6

Lat Raise: 35*8/8, 30*8/8->25*6/6

Plate Load Press: 1pps+25*8->1pps*8

Reverse Pec Deck: drop set

DB Press: 45*12, 55*12

Notes: weight was 172 @ start. I couldn't not get a pump today. I need to do more sets of the DB press. I went over on my carbs today, too much shredded wheat at breakfast. I had 4 people comment on how tan I look, yeah! I went back into the bed tonight, and my bum is burnt.

Diet:
Meal 1: 2 scoops whey, 2 shredded wheat biscuits
Meal 2: 2 scoops Nlarge
Meal 3: 2 scoops whey
Meal 4: 6 oz chix, 1 cup green beans, 5 foc's
Meal 5: 2 scoops whey, 1 tbps PB
Meal 6: 6 oz chix, 1 cup green beans, 5 foc's
Meal 7: 2 scoops whey
Meal 8: 4 oz 93% ground beef, 1 slice FF cheese
Meal 9: 1 cup cottage, 1 scoop whey, 1 tbsp olive oil

Total: 2464 kcals
Fat: 49g
Carbs: 99g
Protein: 407g

getfit
07-05-2005, 07:23 PM
almost there connor LOL@ burnt bum ;)

cphafner
07-05-2005, 07:25 PM
almost there connor LOL@ burnt bum ;)

Thanks GF, I'm not looking forward to my shower, it's going to burn like hell. Now I'm off to shave my legs, man I feel so gay. :cry:

getfit
07-05-2005, 07:27 PM
waittill tomorrow trust me connor i've burnt my legs last week and took a shower and shaved and i was on fire for 4 days :p

cphafner
07-05-2005, 07:57 PM
waittill tomorrow trust me connor i've burnt my legs last week and took a shower and shaved and i was on fire for 4 days :p

Well atleast all the blood in the shower looked manly, it looks like someone attempted murder.

cphafner
07-06-2005, 06:53 PM
17 to go...
Back:
Pullups: bw*10, bw*10

BO Rows: 185*10, 205*8, 205*5

DB Rows: 100*6/6, 140*6/6, 140*6/6

HS Shrugs: 4pps*10, 5pps*8, 6pps+5*4->5pps*8->4pps*10

V-Grip Pulldowns: 150*10, 150*10, 150*8
->great pump

Notes: Weight was 172 @ start. Went real heavy today, almost like a normal workout. It may have been too heavy, I was beat afterwards. This will be my last heavy workout. My legs are all bumpy after tanning tonight. I think I've spent too much time in the bed, I'll focus on Mystic for the next 10 days, then protan/dream tan. My stomach is getting really lean, I'm getting pretty excited. I did a better job with my diet, maybe 10 g of carbs over. I had crazy cravings today, but made it through another day. My water intake was too low, maybe 1 gallon.

Diet:
Meal 1: 2 Shredded wheat biscuits, 2 scoops whey
Meal 2: 2 scoops Nlarge
Meal 3: 2 shredded wheat biscuits, 2 scoops whey
Meal 4: 1 can tuna
Meal 5: 6 oz chix, 1 cup green beans
Meal 6: same as 5, 5 foc's
Meal 7: 2 scoops whey, 5 foc's
Meal 8: 2 eggs, 2 whites, 1 slice ff cheese, 1 tbsp ketchup
Meal 9: 1 cup cottage, 2 strawberries, 2 sccops whey, 1 tbps olive oil

Total: 2519 kcals
Fat: 42g
Carbs: 127g
Protein: 407g

ryuage
07-06-2005, 06:54 PM
hey connor how tall are you anyhow?

cphafner
07-06-2005, 07:12 PM
hey connor how tall are you anyhow?

You met me, we were about the same height. I'm 5'10-5'11 ish.

ryuage
07-06-2005, 07:26 PM
yah i figured.. around there you certainly look heavier then 170 though

cphafner
07-06-2005, 07:48 PM
yah i figured.. around there you certainly look heavier then 170 though

I hope it looks the same on the stage. I look real small in my clothes right now.

MM
07-06-2005, 08:12 PM
Really impressive DB rows Connor. Does 6/6 indicate that you were going for six, and got six?

cphafner
07-06-2005, 08:41 PM
Really impressive DB rows Connor. Does 6/6 indicate that you were going for six, and got six?

No that is 6 for each hand (left/right)

Canadian Crippler
07-06-2005, 08:43 PM
DB Rows look sick bro, no torso twisting I hope. ;)

MM
07-06-2005, 08:45 PM
No that is 6 for each hand (left/right)

Ah, okay. That's a good way of indicating single hand movements, maybe I'll copy it.

Coke
07-06-2005, 08:48 PM
Luv the back work, maintaing great strength while streamlining...props on getting the tan down so well.

FDR
07-06-2005, 09:14 PM
looking good man! best of luck at the show.

GMCtrk
07-06-2005, 11:14 PM
damn, 140s on rows? seems like you should be normally doing about 315 for BB rows damn. beast!

KevinStarke
07-07-2005, 07:31 AM
crazy good dumbell rows man.

MM
07-07-2005, 07:40 AM
Yeah, I can't get over those DB rows or Anthony's weighted dips.