Con's Charity Entry

Discussion in 'Archived' started by Con, May 15, 2014.

  1. hsmann87

    hsmann87 Top Contributor

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    yeah thats what i was getting at and asking - the more times a person diets down to lower bodyfat and bodyweight they adapt and become more able to be more functional at lower bodyweight
     
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  2. Con

    Con Moderator

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    I am actually still quite "fat".
    I have 21lb of fat on my body (including internal fat) so 11lb of that can come off (last 8-11lb roughly wont come off as needed for life).
    So In a perfect world I would be 187lb at 5% bf (198lb atm) but that wont happen lol.

    Yes I always try and stay leaner...in person I am always lean some times these pictures I feel don't tell the whole story.
    Certainly in the top 3 of my male gym members for staying lean year round.
     
  3. Tommy6

    Tommy6 Top Contributor

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    Might be a silly question(usual from me haha), for someone that stays lean year round, if they are looking to lean bulk so to speak, would their gains be less than someone who just jumps into a typical off season? Or when stripped back down would they be similar presuming both were in a calorie surplus?


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  4. Phmg

    Phmg

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    your making it sound like a typical offseason means big fat gains though.

    that is just pointless. small amount of fat gain and large increase in water retention is what you see from most of the top guys.
     
  5. Tommy6

    Tommy6 Top Contributor

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    Just from what I see local to me, whenever someone goes 'off season' they get to a beyond chubby verging on fat stage.

    Was merely wondering if that has more benefit purely from a muscle building/size perspective than someone who keeps diet a lot tighter and lean bulk?


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  6. hsmann87

    hsmann87 Top Contributor

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    no I would say then that that is 11lb over "contest weight" which is what i was getting at!

    so u dont plan to put on any more weight?
     
  7. Phmg

    Phmg

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    you can look quite fat when covered in a layer of water remember.

    the only benefit I can see is knowing you are in a calorie surplus, but even that is a debatable subject as too whether it's needed.

    I personally think it is after a certain level an hence why I think a small increase in body fat is the best way.
     
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  8. Con

    Con Moderator

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    No I am starting a low volume Dorian 4 day per week split today for the next month. (I have been doing high frequency training for a long time now so the once per week should be a good change for the system)
    Combined with around 2200 calories and an hour cardio each day.
    I would like to drop 3-4lb of fat over that time.
    Then I have a weeks beach trip with the inlaws (deep sea fishing one day and a friend of mine owns a hardcore gym close by so lots of training).
    Once I come back I will evaluate how my body has been responding and decide if to pull the trigger and do the final 12 week prep for the pro shows in Nov.

    I wont lie my body is not responding very well at all atm.
    No doubt due to diet in the Spring so I am going to have to play it by feel.
    If I haven't made it to within 6-8lb fat lb to contest condition by that stage it just wont happen this year.

    This is why I love the dexa so much because it objectively tells me what's happening...my upper body is 8% (abbs 5% currently) but legs are at 14%....my upper gets ripped up while my legs tap into zero fat until my upper is done....looks great for every day life but not so much for the stage haha.

    Last contest I had 14lb of fat left on my body going into the contest so I am 7lb off that ATM.
     
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  9. Con

    Con Moderator

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    Not overly interesting but this is how my next 30 days look...

    60 minutes 3mph 10% incline treadmill
    Meal 1: 20g whey, 230ml egg whites, 80g oats, 1/2 cup berries
    Meal 2: 4.5 cooked ounces chicken breast, 1 cup cooked rice, asparagus
    Meal 3: 4.5 cooked ounces chicken breast, 1 cup cooked rice, broccoli
    Meal 4: 6 cooked ounces salmon, green salad
    Meal 5: 4.5 cooked ounces 96% beef, peppers, 1/2 serving greek yogurt, 50g avocado
    215p 175c 46f 1974 calories
    During training: 56g glycofuse, 20g peptopro, 10g EAA, 5g creatine, PS, joint trio, king, glucose disposal agent, 10g greens powder
    240p 225c 46f 2234 calories

    Monday
    Lying leg curl one working set 6-8 reps
    Seated leg curl one working set 8-12 reps
    SLDL one working set 8-12 reps
    Hammer pullover one working set 8-12 reps
    One arm hammer pulldowns one working set 6-8 reps
    Reverse grip rows with ez curl bar one working set 8-12 reps
    Chest supported rows with scapula retraction one working set 8-12 reps
    1 arm DB row one working set 8-12 reps

    Tuesday
    Leg press calf raises one working set 15-20 rest paused reps
    Seated calf raises one working set 8-12 reps
    Bent over laterals one working set 8-12 reps
    Machine side laterals one working set 8-12 reps
    Dumb bell shoulder press one working set 8-12 reps
    Weighted dips one working set 8-12 reps
    Reverse grip pushdown one working set 8-12 reps
    Lying EZ curl bar extensions one working set 8-12 reps

    Wednesday
    Rest

    Thursday: Quads
    Leg extensions one working set 12-15 reps
    Hack squat feet close together near bottom one working set 8-12 reps
    Leg press feet low and close one working set 15-20 reps
    Inner thigh machine one working set 12-15 reps

    Friday: Calfs, Chest, Biceps
    Standing calf raises one working set 15-20 rest paused
    Seated calf curls one working set 8-12 reps
    Low Incline dumb bell press one working set 6-8 reps
    Flat dumb bell flies then straight into press until failure 8-10 on the flies
    Incline hammer press one working set 8-12 reps
    Incline db curls one working set 6-8 reps
    Reverse preacher curls one working set 8-12 reps
    Standing barbell curls one working set 6-8 reps

    Saturday and Sunday
    Rest
     
  10. hsmann87

    hsmann87 Top Contributor

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    i guess thats where the shit of genetics comes into play

    guess you will have to remain with the upper body at contest level and just suffer and grind to get those legs in. i have the same problem tbh!

    and thats where it really does get tough - the upper body is super lean but you need to keep grinding in a defecit to bring the legs in and when something is upper lean there is a lot less fat and muscle around the joints which means its hard to keep pushing heavy weights without risking injury

    its a fine line that has to be played but i suppose thats separates the good from the great :)
     
  11. Con

    Con Moderator

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    I tore my left spinal errector picking up a bar while cleaning one week out from the last contest.
    Upper body is pretty damn dry while legs keep cushioned.
    It's always been like that for me.

    I had considered taking an entire year off dieting allowing my self to get a little sloppy and then doing the pro shows next year in the hope of adding 5lb muscle.....but I am not sure tbh!
    Fattest I have been on a dexa is 28lb of fat and 14%....it's easy to diet down to 20lb of fat and then it suddenly becomes hard physically and mentally.
    When I was younger I am sure if I had done a dexa it would have been more like 35-40lb of total fat (when I pushed 260lb).
     
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  12. Con

    Con Moderator

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    A little update 15 weeks out.
    Sitting at 88kg I am focusing on coming in with more muscle for this contest.
    [​IMG]
     
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  13. TinyTim

    TinyTim Timothy Sprague-Dawley Top Contributor

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    I'm glad to see you put your toys away this time.
    Carry on being good and you might get the dinosaur later tonight. :lol:
     
  14. Con

    Con Moderator

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    The dinosaur scares the shit out of my daughter!
    We have had him for over a year and she still wont pick him up! haha
     
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  15. TinyTim

    TinyTim Timothy Sprague-Dawley Top Contributor

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    He looks scary from here to be fair mate.
    Think if I were a youngster, I'd rather have one of the teddies to be honest.
    Is that a plastic vacuum cleaner? Does it do anything - make noises etc?