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You are here: Home / Archives for Mission Grand Prix

Mission Grand Prix

How I Made it to the Contest Stage

May 1, 2012 By Michael Mahony, ISSA CPT 2 Comments

On April 14, 2012 I accomplished a goal I had been working towards for months. I stepped on stage at the NPC Amateur Grand Prix and competed in my first bodybuilding competition. Yes, I said “first” because there will be more. This is the story of how I got there and where I plan to go next.

Where I Started

This was my before picture taken on August 1, 2011. As you can see, in this picture I am a typical overweight and out of shape 46 year old man. In this picture I am at 33% body fat. I look terrible. I am not afraid to admit that. Because of how I looked and felt I embarked on a mission to fix what was broken. I enlisted the help of Chris Albert to get back into shape. This was probably the best decision I had made up to that point.

The Program

Chris took me and began fixing imbalances in my body. He did some basic testing on me and then went to work fixing things that needed to be fixed. He put me on a program he calls Getting to Shredded. This program is a multi-phase program aimed at burning the fat from your body. I trained just 3 days a week with minimal cardio (3 times a week for 20 minutes). The weight plan involved circuits or giant sets. These things pushed my heart rate to high levels. This, in turn, aided in the fat burning process.

As a compliment to the training program, I was put on a specific eating plan that involved a balanced approach to carbs, protein and fats. This helped rev up my metabolism. My metabolism was a major reason for the picture you see above. Through years of trying various diet methods I messed up my metabolism in a large way. My average body temperature (taken at night) was 94 degrees. This meant that my metabolism was running extremely slow. Chris spent time fixing this by manipulating my eating plan.

Contest Preparation

On January 1, 2012, just 15 days before my 47th birthday, I embarked on a contest preparation cycle that would prove to be interesting. My training program was changed to a more typical bodybuilding style of training, with body part splits and a higher training volume. My nutrition plan was modified to include a higher amount of protein. My cardio exercise was increased to 30 minutes, 4 times per week. There were phases to all of this as we got closer to the contest itself.

I worked very hard, trying to meet the goal of 8% body fat by contest day. However, about 2 weeks out from the show Chris took a look at me and he didn't seem happy. He said that I was holding fat under my arm pits (on the side of my pecs) and that he thought it would take 8 weeks to get rid of it (8 weeks I did not have). I left the gym that day feeling dejected. I wrote an article, How to Make Miracles Happen, in which I discussed the situation and how it made me feel. This was a huge turning point for me as an individual and as a competitor.

I decided to push even harder and to go with my gut. It was the first time since meeting Chris that I went against his wishes and upped my cardio. I added an extra session each day and went to 7 days a week. I was doing two sessions of 50 minutes each time. I began to see more fat come off my body. To protect my muscle (the little I was able to gain during the cut) I ingested a large amount of BCAAs (every three hours). I knew I had to push hard to make it for the contest.

Competition Day

I arrived at the competition site in Culver City for check in. I knew I was in trouble because 90% of these competitors were using some sort of enhancing drug. Now, I would not simply state “they were on steroids” because enhancement drugs are much more complex than that simple designation, but it was obvious they had some help. The competitors I was up against were clearly bigger than me, but they had not accomplished what I had accomplished. They could be very proud of their physiques, but they could not say they had gone from fat to fit in such a short period of time.

The Results

Here I stand with my trophy for a 3rd place finish. Comparing this picture to the before picture, I weigh 65 lbs. less, I am at 11% body fat (22% down) and I felt great. I had accomplished a major goal–I stepped on stage and “let it all hang out”. It was an amazing and fun experience. It is one I will not soon forget.

Here are some more photos of my time at the NPC Grand Prix.

Conclusion

I learned a lot from this experience. The following summarizes what I'd like you to take away from my experience:

  • No matter what, trust your instincts. If you think you need to do more cardio, do more cardio.
  • Stick to your nutrition plan. It is responsible for 85% of your success.
  • Train hard. Push yourself as hard as you possibly can. It will pay off.
  • Believe in yourself. If you can think it, you can do it.
  • Trust the experts you choose to work with. There's no point in working with someone if you don't trust them fully.
  • Compete because you want to, not to impress anyone else

I am now trying to build size. I have pulled out all the stops to make it happen. I have changed up my training approach and have added some carbs to my diet that were not there before. So far, the results have been amazing. Keep watching this space for more on my progress.

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  • Excalibur Contest Prep Journal – 7 Weeks Out
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Filed Under: Experiment of One, Featured, Mission Grand Prix

Goodbye My Friend

March 18, 2012 By Michael Mahony, ISSA CPT 2 Comments

Goodbye My Friend

Goodbye my friend! That's what I am thinking at this point. On Friday my preparation coach informed me that for the next 4 weeks we will have me on extremely low carbs. This means I get 1/2 a cup of brown rice early in the morning and no more starches the rest of the day. I will exist on nothing but vegetables and protein for 4 more weeks. That's why I am saying goodbye my friend.

Another decision we made with great caution was a major increase in my cardio. I am now doing an hour of cardio daily (fasted in the morning). I will then add 30 minutes of HIIT cardio after every weight training session. We need to burn of the final little bit of fat around my midsection.

I say that the cardio change was made with caution because we are concerned about the bounce back effect after my show. We will have to slowly back down my cardio after the show and really watch my nutrition in order to avoid weight and fat gain. This bounce back effect can either be used to your benefit or it can cause massive issues. It is all about being aware of the issue and handling it accordingly. Rather than just accept that there will be post-contest weight gain, my trainer and I are planning to use the anabolic state my body will be in to gain some muscle.

At this point I am very focused on getting my body into the best shape it can possibly be. My pecs are going to be disappointing, but the rest of my body will be looking awesome. I am aiming for a body fat percentage of 6% to 8% on contest day. That number will make me very happy.

I will now simply focus on getting the cardio in so that I can burn the fat. I will practice my posing daily until I perfect it. I will hit the weights hard and will maintain perfect nutrition. It is only 4 weeks, so it isn't a huge sacrifice right now.

If you have experience with contest preparation, leave me a comment about how you handle the final four weeks.

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Filed Under: Diet & Fat Loss, Featured, Mission Grand Prix

The Perspective on Progress

February 19, 2012 By Michael Mahony, ISSA CPT Leave a Comment

The Update

As I progress towards the home stretch of Mission Grand Prix I realize that perspective is really everything. As the person directly working the change, my perspective gets clouded at times. That's why my preparation coach, Chris Albert, is there to keep me focused. A recent incident on the phone will explain the situation better.

“I'm not losing fat fast enough!”

During a text exchange with Chris, I texted him that I was not losing fat fast enough. He called me immediately to discuss my situation. He asked a bunch of questions, mostly aimed at figuring out why my mindset was in this condition.

“You were pretty lean when I saw you on Friday.”

Chris had just seen me 4 days prior on a Friday. During our conversation he commented that he felt I was getting leaner and leaner based upon what he saw during that meeting. His next question really hit me hard.

“How many times have you been in a competition?”

Yes, Chris asked me about my experience in this situation. I had to admit that I was a complete novice. This is my first ever competition. I have no idea how the body responds or how quickly. To me, 7 weeks out is not a very long time. To Chris it is an eternity.

“You will be leaner and in better shape than ever before!”

Chris told me to calm down. He said that he promised I would be in the leanest shape of my entire life by the time I stepped on stage. He explained a few things about the body and fat loss to me. I listened intently and came to a few conclusions.

“I have come to some conclusions!”

I have concluded the following things about getting ready for a competition:

  • Having a preparation coach is a great way to stay focused on the right things.
  • The body responds to some things immediately and others it takes time before responding.
  • Fat loss is a major combination of factors–nutrition, weight training, cardio training, current condition, length of time on a diet, etc.
  • There are tricks to blow fat off the body quickly if necessary, so there's never a reason to panic

I know I am going to be ready for the show on April 14, 2012. My mind is in it to the max.

Have you ever worried about not meeting a fitness deadline?

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Filed Under: Featured, Mission Grand Prix

Beast Mode is in Effect

February 12, 2012 By Michael Mahony, ISSA CPT 1 Comment

beastmode

With 9 weeks to go until the completion of Mission Grand Prix, Beast Mode is now in full effect. I am focused like a laser. I am ready to take on any and all challenges that come my way for the next 9 weeks. The target has been very clear, but is now right in sight.

Weight Training

I am training hard and with massive intensity. As mentioned the other day, I re-examined my own training regimen and made sure I was training as hard as possible. I plan ahead and then get into the gym and execute the plan. I work harder than I think is possible because that is the only way I will get the job done.

Cardio Training

I am mixing up the cardio quite a bit at this point to continually make it more difficult on my body. I want to drop the fat and drop it fast. It has been a steady progression since I started all of this and it isn’t going to stop now. With intense cardio sessions I am assured the victory I am seeking. Yesterday i completed an interval session on a Freemotion interval trainer. It worked my butt off, but I finished the workout without complaint.

Nutrition

I am now carb cycling in order to maximize fat loss and it is definitely working. My body is fine tuned now and so the low carb days really do not bother me. The have been great so I am continuing down this path.

Beast Mode to Bring it Home

As I activate Beast Mode I know this is what will bring it all home for me. I am going to have to out perform and out work everyone else in order to achieve my ultimate goal. This has not always been an easy journey, but something about the desire I have inside has made it much easier than I had anticipated. Beast mode is where it is at now. Nothing stands in my way!

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  • Why Y3T was my training choice
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  • Goodbye My Friend

Filed Under: Featured, Mission Grand Prix

Everyone Loves the Posedown

February 8, 2012 By Michael Mahony, ISSA CPT 1 Comment

posedown

The posedown is one of the key moments in every bodybuilding competition. It is a time when the competitors get to show their best stuff. They move around the stage and flex their muscles for the judges. It looks easy to some extent—that is until you try it.

As you know, I am in the middle of Mission Grand Prix. Part of this process is learning to pose properly. I take posing lessons once a week from a coach (Ken Turchek). He has taught me all of the mandatory poses. I have learned a lot during the past month and through my own practice posing sessions. As I have gone through the process I have come up with the following thoughts on posing:

  • Posing is not easy. In order to show the muscles properly you must flex tightly. Even if you are flexing your chest, your legs need to be flexed as well. It is hard work!
  • Posing is not intuitive. There are things about posing that just don’t make a lot of sense until you actually do them. The chest, for instance, pops out differently than you’d expect.
  • Posing can be helped by training. You can improve certain poses by doing certain exercises during your training sessions. To work on the most muscular “crab” pose you can do cable crossovers at the end of a chest training. It will help tremendously.
  • Posing takes practice. You can’t just learn to pose in a short amount of time. My advice to any aspiring bodybuilder is spend time with a coach and then spend even more time practicing on your own.
  • Posing is different for everyone. There are small amounts of leeway when posing that you can use to emphasize strengths and hide weaknesses. You have to know where that leeway is in order to take advantage.
  • Posing reveals your conditioning. When you pose your conditioning is totally exposed. If you have done a good job of conditioning the judges won’t notice much during your posing. At the same time, if you have not conditioned yourself well, the judges will see it in an instant.
  • Posing is tiring. I once did a posing session prior to a shoulder session. I was exhausted and the training session was that much more difficult as a result. I learned to never pose before training.

The takeaway here is that posing is essential to your success as a bodybuilder. Get on it early so that you have time to master it.

Related Posts:

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  • Mission Grand Prix: Be Amazed!
  • Mission Grand Prix: 118 Days to Go – Shoulder Training
  • Mission Grand Prix: 120 days to go!
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Filed Under: Experiment of One, Featured, Mission Grand Prix

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