Doing work! My road to 2011 World Championships.

[Unholy]

Background Story

About 2 1/2 years ago I was at my heaviest and fattest. Years of eating too much and a severe lack of exercise led to this state. I was 295lbs ~35-40% body fat.

Here I am a few months into my Journey ~275lbs ~33-35% Bodyfat



6 Months later I was ~245-250lbs



Here I am Oct 1st 2008. This is when I started my prep log in the contest prep section after discovering the Natural Bodybuilding scene. ~235lbs



Feb 24th 2009 ~215lbs


May 9th 2009 ~24 weeks out 208lbs


July 2009 ~15-16 Weeks out Starting to look like a bodybuilder 195lbs


Show Day 173lbs


For 1000's of pics and details of how it went down over the past year check out my old prep log Road to the 2009 INBF WORLD CHAMPS

Intro
So now that you have some background for most of you that haven't followed along during my prep my name is Paul. I'm 22 years old and after deciding I no longer wanted to be obese I set forth a goal to compete in my first Bodybuilding show. This decision was made on Nov 1st 2008 and I stepped on stage 53 weeks later at the OCB NYS Natural in Syracuse NY and took 2nd in the Novice and 4th in Open middleweights. It was a warm up show. I did a proper peak week the following week before competing at the 2009 INBF/WNBF World Championships where I did not place but looked my best ever, by far. It was a successful season and I have been bitten by the bodybuilding bug.

I learned a lot from the experience, made many friends through this site, and changed my life completely. Now its time to attack the next phase with the right mindset and make it a long and rewarding road to the 2011 competitive season.

GOALS
I want fellow competitors fearing my presence at shows in 2011. This means giving myself 60 weeks to grow. Followed by prep potentially starting Jan 8th 2011

In the next 60 weeks I would like to

-Gain 15-20lbs of stage weight. This is going to be a tough one and a lot of the naysayers will cry impossible. I will prove you wrong
-Get much stronger. I have been a weak lil bitch far too long.
-Improve my big weaknesses for the 2011 season. This includes but is not limited to CHEST, lats, delts, legs, and traps.
-Compete in a RAW powerlifting meet
-Get my big 3 to a respectable 1300+lbs (Currently ~1000)
-Not get too fat.
-Gain a solid 40lbs

Plan of Attack

Lets start of with some fun starting stats. We all know everyone loves these lol.

Height - 5' 11.5"
Weight ~175lbs
BF- 5%
Waist - 29"
Chest - 43"
Hips - 32"
Quad - 22.5"
Arm - 15"
Calf - 14.5"

Max Bench 225 x 6
Max Squat 275 x 8
Max DL 315 x 6

Reverse Diet Plan

Estimated Maintenance Cals - 2100-2200

Starting Metabolic Rehab Macros
55/250/200 2300 Cals Week 1
55/250/200 2300 Cals Week 2
55/275/200 2400 Cals Week 3
As weight gains stall add in 25g CHO or 10g Fat, 2 carb bumps for every fat bump.
1 Bump/Week Max, meaning the earliest I should be back at ~3500 calories/day is Jan 21st or so.

Training

60 weeks will be divided into 6, 8-9 week phases with a week of deload in between each.

Top Secret
Max OT
Power/Hypertrophy
3 on/1 off High Freq/Low Volume
FST-7/Doggcrapp Hybrid
5-3-1



420 days starting TODAY to get work done and build a physique that will leave the judges with no doubts all while getting blazed.

[Unholy]

Here is what every bodybuilders bedside SHOULD look like!



Felt good to be back in the gym.

Upper Hyper w/ RP Sets

Pull Ups
BW x 6
BW+5 x 6
BW+10 x 6
BW+25 x 6 (PR)
BW+45 x 6 (PR)
Rest/Pause+2
Rest/Pause+2
Rest/Pause+0

Bench Press
Air x 6
Bar x 6
135 x 6
155 x 6
185 x 6
205 x 6
Rest/Pause+3
Rest/Pause+2
Rest/Pause+2

Cable Rows
105 x 6
135 x 6
165 x 6
195 x 6
225 x 6
Rest/Pause+2
Rest/Pause+2
Rest/Pause+2

Side Raises
15's x 6
25's x 6
35's x 6
45's x 6
Rest/Pause+2
Rest/Pause+2
Rest/Pause+2

Dips
BW x 6
BW+25 x 6
BW+45 x 6
Rest/Pause+2
Rest/Pause+2
Rest/Pause+2

Hammer Curls
35's x 6
45's x 6
Rest/Pause+2
Rest/Pause+2
Rest/Pause+2

Cardio
1 mile treadmill, 8.0 incline, 4.2MPH, 14:32

Done and done

Shexy PWO Meal
90g Reeses Puffs + 1.25c FF milk + 2 scoops cupcake batter whey.


Nutrition for today will be - 55/250/200

[WillKuenzel]

Just wanted to say awesome job! You made one hell of a transformation and the results are absolutely amazing. Good luck, Paul!

[Drew92]

Awesome transformation dude. You sound very determined and focused on your goals. Good luck. BTW in your Pick MY Brain thread I asked you a few questions that must have got missed.

[jp2]

Amazing transformation. Looking forward to the bulking pics.

[LuNa]

This is going to be so good

I like the idea of a powerlifting meet. Crazy goals, it will be amazing to follow. Good luck Paul!

[Behemoth]

i love the determination paul, huge goals but i'm not at all skeptical about you. Wish you lived round my parts would be awesome to have a bodybuilding buddy like you. looks like as predictable strengths gonna rocket these next few months for you

[Coke]

What you have done up to this point is nothing short of astounding, but like you said, this is just the beginning.

[wimarine88]

You made one hell of a transformation! I wish you good luck and hope you have continued success, you are truly an inspiration to all on WBB!

[cphafner]

good stuff Paul. Glad I got to be there to watch this weekend. Kick ass over the next year!

[Unholy]

Just wanted to say awesome job! You made one hell of a transformation and the results are absolutely amazing. Good luck, Paul!

Thanks Will!

Awesome transformation dude. You sound very determined and focused on your goals. Good luck. BTW in your Pick MY Brain thread I asked you a few questions that must have got missed.

There ya go!

Amazing transformation. Looking forward to the bulking pics.

This is going to be so good

I like the idea of a powerlifting meet. Crazy goals, it will be amazing to follow. Good luck Paul!

Thanks guys!

i love the determination paul, huge goals but i'm not at all skeptical about you. Wish you lived round my parts would be awesome to have a bodybuilding buddy like you. looks like as predictable strengths gonna rocket these next few months for you

Lets hope so!

What you have done up to this point is nothing short of astounding, but like you said, this is just the beginning.

You've been here to push me along the entire way!

You made one hell of a transformation! I wish you good luck and hope you have continued success, you are truly an inspiration to all on WBB!

Thanks Man!


So a cool tidbit.

This whole experience has been life changing in many ways and has opened a lot of doors and presented me with a lot of new opportunities.

My brother and I met a figure competitor back stage at Worlds who seemed nice and asked to take a picture with us. I friended her on FB to get a copy of the pic and she messaged me. After her asking how I made out at the end of the night and me telling her 6th (which I just found out a few hours ago btw) but I told her I didn't care about placing because I lost 120 lbs to compete and she didn't believe me. I sent her to the WBB articles and she asked me if the INBF knew of my story. I told her, no...why would they? She then proceeded to tell me that she is the owner of INBF in Canada and asked if she could tell my story to the INBF and get me into Natural Bodybuilding & Fitness Magazine. She also said to do it asap because they had a presidents meeting the Friday before the show and they really want to start featuring a bunch of competitors.

Talk about a crazy coincidence lol!

[cphafner]

awesome Paul. Was it that hot little blonde I was digging?

[Unholy]

No it was #11 Nadine Dumas.

Maybe she was Miss Fit bikini or w/e. Not sure.

[tomv]

Git swole.

[Unholy]

Getting swole.

Reeses Puffs cereal is so bomb.

171.4lbs this morning

Off day from gym.

Digging the offseason so far. Curious to see how long I can hold decent conditioning while gaining weight at the rate I am aiming for.

[Chris Rodgers]

No it was #11 Nadine Dumas.

Maybe she was Miss Fit bikini or w/e. Not sure.

Pics or you're lying!!

[cphafner]

I should have taken more pics of the ladies and less of you and your bro. Rookie mistake on my part.

[Chris Rodgers]

I should have taken more pics of the ladies and less of you and your bro. Rookie mistake on my part.

Inexcusable!!!

[Unholy]

Hahahha

[joey54]

Paul taking advtange of this time to add some muscle is a great idea. Way to have a solid plan as well. Let us know when the article in Natural Bodybuiling might come out. My name made that magazine once. 2nd place out of 2 competitors in a novice heavyweight class.

[Y2A]

Judging by what you've already accomplished, I wouldn't doubt for a second that you will reach your goals for 2011, good luck man!

[Unholy]

Thanks guys

Morning weight 175lbs

Too many Reeses cups and poptarts last night lol.

Chea chea!

Tried to kill it today since I had reeses running through my veins.

Leg kicks to warm up and loosen hips x 5 minutes.

Stretching

Squats
BW x 10
135 x 6
185 x 6
225 x 6
275 x 6
315 x 3 PR
Rest/Pause + 1
Rest/Pause + Fail
275 x 6

DL's
135 x 8
185 x 6
225 x 6
275 x 6
315 x 6
Rest/Pause + 2
Rest/Pause + 2
Rest/Pause + 2 (PR)

Decline Sit Up
BW x 8
BW+10 x 6
BW+25 x 6
Rest/Pause + 2
Rest/Pause + 2
Rest/Pause + 2

Calf Raises
215 x 6
275 x 6
315 x 6
355 x 6
395 x 6
Rest/Pause + 2
Rest/Pause + 2
Rest/Pause + 2

Done and done.

Donno if I should use a lower number for squats next time or trying grinding out 3PPS till I get it.

[Coke]

No doubt the competitions has increased your drive and determination to get to the next level...way to be stepping up Paul.

[Gabrielle]

I really like your training phases you are doing every 8-9 weeks. You have a great game plan

[joey54]

Rest pause squatting is not always the best idea. Just be careful if you utilize that technique.