Strength Coach (PICP 4) 💪🏼Bath Bomb Addict 🛀🏻 💣@onelife_meals code DAVIDM10 at checkout 🥘
Cirrus clouds in Markham.
#cirrusclouds #clouds #wannabephotographer #instaphoto #prismaaddict #prisma #prismaapp at Markham, Ontario
Alright, the dust has settled and it’s time to look at the positive side of things.
1) I was able to salvage an abysmal training cycle which had me fatter and less muscular than I expected. Despite that I was able to focus during my 6-week cut and bring a respectable package to the stage.
2) I feel that I made slight improvements over my physique compared to my comp in December. I have weak points that still need to be addressed and I will focus on those as I move into my 11-week prep on Monday.
3) I’m learning what nutritional, supplementation, and training strategies work best for me and it’s been fun to experiment with different parameters and protocols. I have my 11-week prep cycle all laid out and I’m excited to see how I respond to it!
4) And despite the tone of my previous posts regarding my placing, I’m still having fun! I’m so new to this sport and am still learning the ropes. As soon as I’m more concerned with medals and less concerned with learning it will be time to stop.
Thank you to @ifbb_pro_fedel_clarke and the @canadianphysiquealliance for putting on such an amazing show! Thank you to all of the competitors - you have truly won by simply competing - thank you for motivating and inspiring me. And a MASSIVE thank you to the volunteers! There is an incredible amount of work to be done at these events and the volunteers kept everything running like a well-oiled machine! Thank you for your time and your hard work. And last but not least, thank you to the @absolutetouchinc crew! These women are the BEST! Not only do they make sure we all look great but they always do it with a smile on their face (despite working INSANE hours). Thank you, Merci, Gracias. ❤️
#canadianphysiquealliance #fedelclarkeclassic2018 #mensphysique #mensphysiquetall #beachbody #movingforward #11weeksout #contestprep #torontoproshow2018 #learning #learningcurve #youwinoryoulearn #muscleinsidercanada #flatomarkhamtheatre #thankyou at Flato Markham Theatre
Here are some comparison shots:
The first is comparing the day before my first comp to the day before my second comp (Dec. 01 to Mar. 16).
The second is comparing the line up of competitors at the comps (Dec. 02 and Mar. 17).
The third is the line up from today’s comp with the rankings.
And the last is just a stage shot from today.
My goal was to bring a better package to the stage for this comp and I feel that I accomplished that.
No time to feel bad for myself as my next prep cycle starts Monday and I have a lot of work to do because I am NOT finishing last at the Toronto Pro Show!
#mensphysique #mensphysiquetall #contestprep #11weeksout #torontoproshow #spraytanforthewin #jackedandtan #backtowork #nosetothegrindstone
Aaaaaand another last place finish.
3rd of 3.
I was beaten back in December FOR SURE but this one doesn’t sit well with me. Maybe I didn’t deserve to win the class but LAST?
Anyway...onto the next.
#lastplace #mensphysique #mensphysiquetall #fedelclarkeclassic2018 at Flato Markham Theatre
My 15-second posing routine at the pre-judging round of the #fedelclarkeclassic2018!
For the Physique Class, we have 15 seconds to hit whatever poses we think shows our physique best. They have to be “class specific” meaning we can’t hit a front double bicep or most-muscular pose (which are for Bodybuilders). Thanks to my posing coach @mikeferrer_ifbbpro - whaddaya think, Coach? Better than last comp, eh?
And a HUGE thanks to my cheering section: mi amor @dinoiry and my mom @beverly.macinnis! So cool to have you both there!
#posing #posingroutine #physique #physiqueposing #mensphysique #mensphysiquetall #beachbody #contestprep #fedelclarkeclassic2018 #timeforlunch #naptime #andsoonWEEAT at Flato Markham Theatre
Tan line struggle is REAL! 😄
#spraytan #tanline #lattetomocha #mensphysique #mensphysiquetall #contestprep #canadianphysiquealliance at Monte Carlo Inn & Suites - Downtown Markham
Mahogany for the win!
This was after I stood in front of a fan FOR AN HOUR trying to dry my spray tan!
I was *supposed* to use baking soda on my skin to neutralize it after shaving but I didn’t which is why I’m now wearing my jacket inside and shivering to death. ❄️ 💀
#mensphysique #mensphysiquetall #contestprep #fedelclarkeclassic2018 #1dayout #thenightbefore #doorcoloredcamo at Monte Carlo Inn & Suites - Downtown Markham
The results are in!
I wasn’t able to hit my goal of 7% body fat BUT I’m still happy with the results nonetheless.
In my last cut, I went from 13.5% to 7.5% body fat, I lost 16.3 lbs of fat, but I *also* lost 7.3 lbs of muscle!
For this cut, I went from 14% to 7.7% body, I lost 16.3 lbs of fat (again), BUT I only lost 1.2 lbs of muscle!
I may have been SLIGHTLY leaner for my last comp but I feel fuller and more muscular so I’m heading into tomorrow feeling fairly confident.
The four things I did differently during this cut were: 1) I added anti-catabolic supplements (namely Hydrolized Collagen and HMB). Most of my supplementation was directed toward maximizing Muscle Protein Synthesis (MPS) but I never really thought about trying to blunt or reduce Muscle Protein Breakdown (MPB).
2) I worked out LESS! If you follow me you know that I don’t respond well to ultra-high volume training (2/day, 6 days a week). On that protocol, I had a negative adaptation and reducing my volume down to 6-9 workouts per week seems to be the sweet spot for me.
3) I slept more! I prioritized my recovery and made sure to nap when I could. I wasn’t doing enough recovery during my ultra-high volume training so i was probably under-recovered as opposed to over-trained.
4) CARB REFEEDS! I have never used a carb refeed during a cut but it seemed to keep my fat-burning engine stoked so to speak. I’ll use this technique again during my next cut but play with the timing a bit, making sure I’m off of carbs for 10 days prior to my carb-load to ensure maximum glycogen depletion.
Thanks, as always, to Salima @dexatoronto! I like to get two scans per training cycle to see if my training/nutrition/supplementation programming is working and it’s always great to get a good result! 💪🏼 #mensphysique #mensphysiquetall #contestprep #fedelclarkeclassic2018 #fatloss #weightloss #dexa #dexascan #gym #fitness #instafit #instafitness #gymrat at The Bone Wellness Centre
I didn’t bring enough food with me to my last comp and had to order room service as a stop-gap measure.
Sure, room service was awesome but it was also CRAZY EXPENSIVE and difficult to track my macros.
Tomorrow is a relatively normal food day with two exceptions: 100g of carbs (low day for carb front-loading) and no vegetables after 3pm (don’t want the fibre bloating me) and then things change drastically on comp day.
Smaller meals with higher concentrations of carbs, fats, and sodium 2-hours before pre-judging and finals and a high(er) protein, lower carb & sodium meal for lunch.
I’ve got hash browns, bacon, hard-boiled eggs, boiled white potato, and my @onelife_meals to play around with and see how I respond.
I’ll be sipping water and Gatorade backstage and the rest of the “snacks” are to help with vascularity and fullness prior to going on stage.
#mealprep #imawalkingfridge #allthefood #mensphysique #mensphysiquetall #contestprep #2daysout #failingtoplanisplanningtofail #eatingbackstage #experimentingwithfood
I was asked this today with regards to my physique training.
“Aren’t you concerned about your health?!”
“Aren’t you worried about what dropping all that weight is doing to your insides?!”
I’m not worried.
I’m not worried about what sleeping eight hours a night is doing to my body.
I’m not worried about what eating a diet primarily consisting of whole, unprocessed foods is doing to my body.
I’m not concerned about what staying properly hydrated is doing to my body.
I’m not concerned about what lifting weights every day is doing to my body.
And here’s the crazy thing:
I could smoke a pack of cigarettes a day, grab lunch from a different fast food joint all week, and drink 6 beers a night, and NO ONE WOULD SAY A THING.
Because, somehow, this behaviour is considered “normal” whereas what I’M doing is considered “extreme” and “dangerous”.
I honestly don’t even know where to start...
#gym #fitness #instafit #instafitness #gymrat #physique #physiquetraining #health #healthandwellness #fatloss #weightlossjourney #weightloss #dumbfounded
Lighting is everything!
2 days out from my second comp and feeling pretty good!
Not sure if I managed to hit my goal of 7% body fat but I *think* I look more muscular than I did for my first show AND tomorrow’s DEXA scan will reveal all!
I took it easy this week and only hit 4 workouts. I’m more familiar with the way Super-Compensation works with regards to strength training as opposed to hypertrophy but I figured I’m just trying to keep the blood pumping and maintain some intramuscular tonus as opposed to making actual gains this close to the comp.
All the work has been done and it’s time to step on stage and see if I’ve made improvements over last year. 💪🏼 #mensphysique #mensphysiquetall #contestprep #lastworkout #fedelclarkeclassic2018 #lightingiseverything #2daysout #guyswithtattoos #wannabesleevebuster #armday #armworkout #bisandtris at Iron Strength & Conditioning
Went a LITTLE overboard with my carbs yesterday and crushed 338g!
I have to be honest, I don’t do well eating carbs: I was hungry ALL DAY, I was tired, and I was bloated.
I’m eating carbs specifically to increase my glycogen stores and pull some water into my muscles (and hopefully look fuller on stage) but moving forward, I’m planning on maintaining a Ketogenic diet throughout the year.
On a high fat, high protein diet I feel much better. My hunger is controlled, I feel that I have more energy, and more mental clarity.
#mensphysique #mensphysiquetall #contestprep #fedelclarkeclassic2018 #morningabs #posthighcarbday #carbload #carbloading #carbfrontloading #replenishthatglycogen at Iron Strength & Conditioning
Final posing session with coach @mikeferrer_ifbbpro! For anyone that hasn’t competed before: posing is HARD! The pros make it look EASY but it is an art for sure.
I feel WAY more confident than I did for my first show but I still have a long way to go!
#posing #physiqueposing #physique #mensphysique #mensphysiquetall #contestprep #fedelclarkeclassic2018 #carbloading #feelinggood #4daysout #beachbody at Iron Strength & Conditioning
My carbs for the rest of the day (along with my regular One Life Meals and Whey shakes).
600g boiled white potato x 2 (~210g carbs)
1 rice cake with 1 tablespoon jam (~40g carbs)
And for breakfast I had 2 English muffins (~50g carbs)
For a whopping total of ~310g carbs (1240 kCal).
I’m dropping my Casein Pudding which is my 3rd meal replacement of the day (-272 calories) and I only had 3 eggs this morning instead of 5 (-140 calories) which will put me over my daily goal by 838 kCal.
Excited to see what this carb-loading protocol does to my physique! 💪🏼 #carbs #allthecarbs #carbloading #carbfrontloading #potatoes #🥔 #mmmpotatoes #mensphysique #mensphysiquetall #contestprep
Let the #carbloading begin!
🍞 🍝 🍕 🍰 🥪 🥖 🍝 🍕 🍰 🥪 🥖
I’m front-loading my carbs which is just a fancy way of saying that I’ll eat more carbs early in the week and taper toward the competition.
This will give me time to adjust if I “spill over” and look too “watery”.
I’ll hit 300g today, 200-250g tomorrow, and 100-150g on Friday (depending on my appearance), and based on that I’ll adjust my intake on Saturday accordingly but it won’t be higher than 200g.
And as per @biolayne’s Competition Prep Book, I won’t be changing my water or sodium intake! Love his position on this.
As an amateur competitor, I don’t need to get too worried about peak week in that my yearly earnings or sponsorship deals aren’t hanging in the balance.
It’s a culmination of weeks of training coupled with some strategies to help me look fuller on stage (carbs replenishing my glycogen stores and pulling water into my muscles).
Honestly, the spray tan and glycerin makes up for a huge part of how I end up looking.
As I’ve mentioned in previous posts, I’ve felt good about this 6-week cut especially considering how awful my hypertrophy phase before that was.
I added in some anti-catabolic agents to help preserve some of my muscle mass, namely Hydrolyzed Collagen and HMB, and they seem to be working.
As always, the DEXA will reveal all!
#4daysout #mensphysique #mensphysiquetall #contestprep #fedelclarkeclassic2018 #carbs #allthecarbs #carbfrontloading
Oh hai, leg vein! 👋
#ohhai #legveins #quadveins #thatsnew #mensphysique #mensphysiquetall #contestprep #fatloss #gettinlean
This will be my last progress update on this cycle as my comp is on Saturday!
I’m pretty happy with my results with regards to both my weight and appearance.
I was aiming at losing an average of 0.4 lbs per day to counteract my disastrous 16.8 lb fat gain and I’ve managed to average 0.394 lbs per day (as of today) since Feb. 05. My carb loading starts tomorrow so that will skew my daily average as I expect to weigh between 228.5-230 on the day of the comp.
As for my appearance, I feel fuller and more muscular at this stage compared to my last comp AND my abs are a little more defined.
I’ll know after my DEXA scan if I was able to achieve my goal of 7% bodyfat but judging on looks alone I’m feeling pretty confident!
#mensphysique #mensphysiquetall #contestprep #fedelclarkeclassic2018 #morningabs #5daysout #morningweighin #precarbloading at Iron Strength & Conditioning
I’m six days out from the #fedelclarkeclassic2018 and 1 lb away from the lowest weight I hit last year (which was six days out from my last comp).
I start carb-loading on Wednesday so I imagine I’ll weigh in around 230 lbs on the day before the comp.
My DEXA scan on Feb. 05 had me at 248.1 lbs and my gym scale the next day had me at 240.1 lbs. I’ve been using the latter to compare my progress with (best to compare 🍎 to 🍏 ) but I’m looking forward to seeing where my weight is at on the scale at the DEXA office.
Sill hoping to hit my 7% body fat goal but I imagine I’ll be higher than the 7.5% that I was for my last comp.
But I suppose we’ll see on Friday! 💪🏼 #progress #fatloss #weighin #weeklyweighin #mensphysique #mensphysiquetall #contestprep #6daysout #peakweek #dexa #dexascan at Iron Strength & Conditioning
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