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Mission Grand Prix: 120 days to go!

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Mission Grand Prix Is Born

About 5 months ago I came to the owner of the Metroflex Gym in Long Beach to discuss my situation. I explained to him that I had been stuck at the same weight and fat percentage for months and that I was getting frustrated. He talked with me, took a look at my training and examined my nutrition. He agreed to work with me to get me to my goals. About 3 weeks into the program I announced to him that I had always wanted to step on stage for a bodybuilding competition. As a competitive bodybuilder himself, he encouraged me to pick a date and go for it. As I examined the calendar, April 14, 2012 jumped out at me. The NPC Amateur Grand Prix in Culver City, California would be where I would make my entrance into the world of bodybuilding.

Transformation Process

I started out at 32% body fat and 240 lbs. on the scale.

Day1

Day2

Day3

Today I am at 19% body fat and 225 lbs. on the scale. I’ve lost 30 lbs. of fat and gained 15 lbs. of lean body mass.

FrontRelaxed

SideRelaxed

BackRelaxed

FrontLat

RearLat

My Thoughts on This Mission Grand Prix

The idea of doing the work doesn’t scare me at all. Honestly, even the idea of not doing well isn’t on my mind at all. I know I am not only going to get the job done, but I am going to kill it on stage. I have an amazing support system in my family, my trainer and my posing coach. I am working hard at nutrition and training. I am overcoming every obstacle placed in my way. I want to do this for myself, but I also want other 46 year old men to realize that it is never too late to get yourself into shape. If I can do it, anyone can do it!

Posing

As mentioned, I have a posing coach, Ken Turchek, and he is putting me through the paces. We had our first session yesterday. I was very surprised at both the tricks to getting your muscles to pop as well as how difficult posing really is. Ken is going to work with me to perfect my posing techniques. Together we will present the best body at the 2011 Amateur Grand Prix.

Nutrition and Training

My trainer and nutritionist is Chris Albert. He has just finished work on an eBook called Getting to Shredded and having personally utilized the principles in that book, I can highly recommend his methods. The way he works reminds me a lot of everything I was taught by my friend and mentor, Carlos DeJesus. Chris works me hard and feeds me well. He has my metabolism running on high.

The Next 17 Weeks

Today marks 120 days until the show. That means I have 17 weeks to get into ripped shape. I know I am going to get there. My contest dieting begins on January 1, 2012. I am changing up my training a bit at that point as well. I will be pushing hard to win this thing! I appreciate your support.

My Challenge To You

If you are reading this post I have a challenge for you. Tell me (in the comments below) what is the ONE thing that keeps you from getting into the best shape of your life. I look forward to reading your comments. Please help me along this journey towards a successful bodybuilding debut.

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Mastering the Hinge Technique

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Hip Hinge Developing the posterior chain is very important when it comes to your ability to lift heavier and heavier weights. A strong posterior chain is needed for squats, deadlifts, overhead press and every other spinal load exercise you can do. In developing a strong posterior chain, the hinge technique plays a huge role.

The hinge is an explosive technique that involves a dynamic hip snap. You see it in Olympic lifts all the time. While the squat is called the King of Lifts, it isn’t possible to squat properly without good hinge technique. A powerful hinge will improve hamstring flexibility, help you avoid injuries, and give you better control on lifts like the squat and deadlift. Some say that the hinge is the single most powerful movement pattern you can perform. I can personally attest to the power of the hinge movement as I have improved my squat by using this pattern.

 

 

This is a list of some great articles to read in your quest to master the hinge technique.

  1. The Metabolic Swing – great article that explains the concept in detail.
  2. Hardcore Hinging for Hamstrings – a great article about using the movement pattern with hamstring training.
  3. Excelling at the Big Lifts – another great article about improving your squat and deadlift by improving your hinge technique.
  4. Quick Trick on Teaching the Hip Hinge and Mastering the Deadlift – good article (with videos) that explains the hip hinge
  5. TRX Hip Hinge – a great video introducing the this movement pattern using TRX suspension straps.

Take the time to master the hinge and you will see a massive improvement in your posterior chain. This is an area that is neglected by athletes and average Joes as well. Join the club that understands and works the hinge movement pattern on a regular basis by going through this list I have provided to you.

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Holiday Tips – 2012 Edition

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Holiday TipsThis is the time of the year where most people get concerned about weight gain. Many people get depressed because they fail to achieve unrealistic holiday goals. They eat their way through the holidays, planning to lose it all after the New Year holiday. Many New Years resolutions have their origins in what happens during the holiday season. What follows are five awesome tips that will help you get through the holidays as though there was no challenge at all.

  1. Create a training schedule for the entire holiday period. The holidays are a very busy time of year. For many, this is the only time all year they meet up with extended family members. As a result, many training sessions get missed. Instead of succumbing to this, sit down now and plan every workout for the rest of this holiday period. Make them unbreakable appointments. Take into account the holiday pressures you are facing so that your plan will be bullet proof.
  2. When time is an issue, emphasize weight training. The holidays cause a time crunch like no other time of the year. As you create your training schedule, be cognizant of this fact. Be sure that you emphasize weight training over cardio. Muscle keeps the metabolism running at a higher rate. It is very important that you keep all of your hard earned muscle during this time of the year. It will help offset the eating that you do during the holidays by giving your body a better chance at burning off the calories.
  3. Limit alcohol consumption. Most people don’t realize how many calories alcoholic beverages add to their diet. In addition, the carbohydrates that exist in alcohol can lead to massively increased fat storage. Alcohol calories count too. You can combat the ill effects by limiting your alcohol consumption. Set limits and then stick to them. By doing so you will limit the fat gain that can occur as the result of alcohol consumption.
  4. Don’t keep “trigger” foods around. We all have them—“trigger” foods that send us into binge mode. For some it is something seemingly healthy like nuts. For others it is chocolate. Whatever the food, by making sure that “trigger” foods are not kept in your home you will avoid the binging that usually accompanies them.
  5. Plan your cheat days. Most experts will tell you that the road to long term nutritional compliance is paved with cheat days. We need cheat days so that we have something to look forward to. A planned cheat meal will help you get through even the toughest nutritional challenges because you will know you have something great to eat in front of you. Take advantage of this fact during the holidays. Plan your cheat days for the actual holiday itself. Don’t drastically change your plans because of the holidays, simply insert cheat days strategically. Knowing you can partake in holiday cheat meals will keep you focused on your goals.

By putting these tips into your program you will find that your focus increases and you power through your goals even during the holiday season.

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Alcohol: Drinks Count Too

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AlcoholIt’s the holidays and it’s time to celebrate. Fortunately and unfortunately much of that celebration includes unhealthy eating choices and alcohol. Many of us too are the picture of perfect health all week, but as soon as the weekend hits we treat our bodies like a dumpster. Well next time you consider taking a sip of your favorite adult beverage consider this:

Alcohol is full of what are known as empty calories, or calories without nutrition. Empty calories are the first fuel to be used when combined with carbohydrates, fats and proteins, postponing the fat-burning process and contributing to greater fat storage. The calories in alcohol lack the nutrients beneficial for a healthy metabolism and will therefore hasten fat storage.

The calories found in the average alcoholic drink are very concentrated compared to many foods, and this actually causes one to inadvertently take in many more calories than would otherwise be consumed. Also, if you use anything other than water, club soda or diet soda as a mixer that is additional calories, fat, and carbs.

Wine and beer both have high carbohydrate content. Although the affects these various calorie types have on the body are different – carbohydrates release insulin, which can hasten fat storage, while fats will be stored directly in the fat cells – the overall result is added body fat.

Other negative effects of alcohol:

– Lowers inhibitions, making you more susceptible to over eating or eating unhealthy foods

– Increases appetite

– Can damage stomach, kidneys and liver

– Lowers testosterone

– And when you are hung over you aren’t typically motivated to work out

Here are some nutrition fact examples of drinks:

12 oz. Michelob Ultra

96 cals

3 carbs

12 oz. Bud Light

110 calories

7 carbs

12oz. Guinness

176 cals

14 carbs

12 oz. Miller Lite

96 cals

3.2 carbs

4 oz. red wine

85 cals

2 carbs

4 oz white wine

75 cals

1 carb

1 oz. vodka

64 calories

0 carbs

1 oz. whiskey

64 calories

0 carbs

So don’t spoil all that hard work on a few drinks. Hope this helps!!

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8 Tools for Total Gym Domination

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Everyone who likes to train and go hard has their favorite tools. My gym tool belt includes 8 tools for total gym domination.

  Arm Blaster. This thing helps you keep your elbows back and stops you from using momentum when doing any curling exercises for your biceps. While it is a newer tool in my tool belt, it has been quite effective.
  Quad Blaster. This one was invented by my mentor, Carlos DeJesus, and it gives an incredible quad workout. It removes the pressure put on your spine by squats, but gives you all the benefits of squatting. I like to insert this into my training on a regular basis.
  Vibram Five Fingers. I love training in these shoes because of the barefoot feeling they give me. I love deadlifting and squatting while wearing my Vibrams. I feel more connected to the floor when using these shoes.
  Ab Wheel. My core has always been one of the weakest aspects of my body. I have found that by starting out slowly with the ab wheel and working towards more and more difficulty my core has slowly improved. The consistent use of this thing will definitely add core strength to anyone.
  The Rotater. This thing is the best device ever created for shoulder flexibility. I find that as I get older my shoulder joints were getting very tight. Using the Rotater has improved my flexibility as well as my rotater cuff strength.
  Jungle Gym XT. Most of you have heard of the TRX Suspension Trainer. This is, in my opinion, the better alternative to the TRX Suspension Trainer. The Jungle Gym XT has been an awesome addition to my bodybuilding workouts.
  Pullup Revolution Pro. If you are like me and had difficulty completing one pull up, this device is for you. I use this twice a week and I can now do one unassisted pull up (after just 4 weeks of consistent use). It is a great tool for improving pull ups.
  APT Lifting Straps. When I get to the point that I am hitting weight that causes my grip to fail before the muscle group I am working, I put on my APT Lifting Straps and crank out the reps. They are very high quality straps put out by a reputable powerlifting supplier.

As you can see, the tools I use are varied, but I find that they improve the effectiveness of my training. Getting an edge is what the tools are all about. The tools I list above are my main weapons of choice, but they are by no means the only weapons I use to gain an edge. Tell us about your weapons of choice by leaving a comment below.

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