commando95
New member
It’s been a long time coming, and I was nervous to even post, but I finally put together a write up for my first contest prep. For those who may be following my Instagram (https://www.instagram.com/the.j.johnson/) you may have already seen parts of this, but I finally put it all together.
I prepped for a total of 16 weeks, with one planned diet and training break built in for a bi-annual Canadian fishing trip. However, I will note that the only food consumed during this trip was eggs, rolled oats, potatoes, and fresh fish – so it is more likely that I under ate than overate during this break.
I coached myself through the process until Peak Week where I reached out to Jack Thorburn for dietary advice. I competed in the OCB Syracuse XVII in Syracuse, NY.
I placed 2nd in Debut and 3rd in Open – both in the Classic Physique division.
Stage Photos:
Starting stats were 185lbs and 12% bodyfat. Stage stats were 160lbs and 6% using the same bio-impedance scale for both measurements. I will say that leading up to my prep I had never truly gone through a “bulk,” “growth season,” etc. I was/am an ex collegiate soccer goalie and had always stayed fairly lean due to my sport. After my career was over I began lifting consistently and became a personal trainer. I filled my practice hours with hours spent in the gym 5-6 days a week. At around 6 months into training I was encouraged to compete, accepted, and began educating myself on the fly to the whole process.
Diet: Macros began at 2200cal (Very low I know, but remember I hadn’t been bulking up to this point) and throughout the cut dropped to 1800, where they stayed until Peak Week. After the adjustment to 1800cal my macros were 200P, 160C, 40F daily with no card cycling or alterations for rest days.
Cardio: 3.5% Incline 3.5-4 MPH for 20 minutes, with 1.5-2 mile jog -> sprint progression the morning after refeed days.
Training: 6 weeks of Layne Norton’s Ph3 Powerbuilding program in the attempt to maintain strength/muscle as long as possible. Eventually switched to a self-created PPLx2 program utilizing undulating periodization for the remainder.
Supplements:
Creatine 5g
BCAA 5g
Multivitamin
Peak Week
In preparation for peak week I kept water at 1 gallons and began a Vitamin C load. I dropped carbs by 20g (I was already very depleted by this point), all other factors stayed the same until the day before. Example below:
Saturday - Sunday: Normal
Monday: 240P, 120C, 40F + 2000mg Vitamin C + 1.25 gallons water
Tuesday: 240P, 120C, 40F + 3000mg Vitamin C + 1.5 gallons water
Wednesday: 240P, 120C, 40F + 4000mg Vitamin C + 2 gallons water
Thursday: 240P, 500C, 40F + 5000mg Vitamin C + 2.25 gallons water
Friday: 240P, 500C, 40F + 6000mg Vitamin C + No water past 9PM
Saturday: Comp Day
Take-aways:
I went in to the competition as a learning experience, and to prove to myself that I could lean out successfully. I feel like I accomplished these goals, and found a new passion for my lifting along the way. Judge’s feedback was very encouraging and motivated me to take my time and gain upper body size before returning to the stage. I learned along the way and continue to do so. I should note that I am nearing the end of a Doctorate in Physical Therapy, so the strengthening/training aspect came easy – and researching the other aspects was something I am accustomed to from my schooling. It was by no means a spotless or efficient prep, but I reached the finish line with a resolve to learn as much about the sport as I could going forward. For those interested I have been tracking my “lean-ish” reverse diet and subsequent bulk on my Instagram @the.j.johnson.
Long Term Goals:
Compete for a pro card in classic physique in the OCB, NGA, and NANBF to establish myself in the Natural Bodybuilding community. The only concrete plan so far is the 2019 NANBF Windy City in Chicago, Illinois where I will be competing with my brothers in the NattyTribe2019 – a collection of natural athletes across the U.S.
If you guys have any questions please feel free to ask.
I prepped for a total of 16 weeks, with one planned diet and training break built in for a bi-annual Canadian fishing trip. However, I will note that the only food consumed during this trip was eggs, rolled oats, potatoes, and fresh fish – so it is more likely that I under ate than overate during this break.
I coached myself through the process until Peak Week where I reached out to Jack Thorburn for dietary advice. I competed in the OCB Syracuse XVII in Syracuse, NY.
I placed 2nd in Debut and 3rd in Open – both in the Classic Physique division.
Stage Photos:
Starting stats were 185lbs and 12% bodyfat. Stage stats were 160lbs and 6% using the same bio-impedance scale for both measurements. I will say that leading up to my prep I had never truly gone through a “bulk,” “growth season,” etc. I was/am an ex collegiate soccer goalie and had always stayed fairly lean due to my sport. After my career was over I began lifting consistently and became a personal trainer. I filled my practice hours with hours spent in the gym 5-6 days a week. At around 6 months into training I was encouraged to compete, accepted, and began educating myself on the fly to the whole process.
Diet: Macros began at 2200cal (Very low I know, but remember I hadn’t been bulking up to this point) and throughout the cut dropped to 1800, where they stayed until Peak Week. After the adjustment to 1800cal my macros were 200P, 160C, 40F daily with no card cycling or alterations for rest days.
Cardio: 3.5% Incline 3.5-4 MPH for 20 minutes, with 1.5-2 mile jog -> sprint progression the morning after refeed days.
Training: 6 weeks of Layne Norton’s Ph3 Powerbuilding program in the attempt to maintain strength/muscle as long as possible. Eventually switched to a self-created PPLx2 program utilizing undulating periodization for the remainder.
Supplements:
Creatine 5g
BCAA 5g
Multivitamin
Peak Week
In preparation for peak week I kept water at 1 gallons and began a Vitamin C load. I dropped carbs by 20g (I was already very depleted by this point), all other factors stayed the same until the day before. Example below:
Saturday - Sunday: Normal
Monday: 240P, 120C, 40F + 2000mg Vitamin C + 1.25 gallons water
Tuesday: 240P, 120C, 40F + 3000mg Vitamin C + 1.5 gallons water
Wednesday: 240P, 120C, 40F + 4000mg Vitamin C + 2 gallons water
Thursday: 240P, 500C, 40F + 5000mg Vitamin C + 2.25 gallons water
Friday: 240P, 500C, 40F + 6000mg Vitamin C + No water past 9PM
Saturday: Comp Day
Take-aways:
I went in to the competition as a learning experience, and to prove to myself that I could lean out successfully. I feel like I accomplished these goals, and found a new passion for my lifting along the way. Judge’s feedback was very encouraging and motivated me to take my time and gain upper body size before returning to the stage. I learned along the way and continue to do so. I should note that I am nearing the end of a Doctorate in Physical Therapy, so the strengthening/training aspect came easy – and researching the other aspects was something I am accustomed to from my schooling. It was by no means a spotless or efficient prep, but I reached the finish line with a resolve to learn as much about the sport as I could going forward. For those interested I have been tracking my “lean-ish” reverse diet and subsequent bulk on my Instagram @the.j.johnson.
Long Term Goals:
Compete for a pro card in classic physique in the OCB, NGA, and NANBF to establish myself in the Natural Bodybuilding community. The only concrete plan so far is the 2019 NANBF Windy City in Chicago, Illinois where I will be competing with my brothers in the NattyTribe2019 – a collection of natural athletes across the U.S.
If you guys have any questions please feel free to ask.