Optimass

[steak]

those stairs look nasty...will stick to sled drags myself :pfft:

Good progress these last 2 weeks. :clap:

[Optimass]

Forgive me brothers and sisters ... its been many days since my last confession. Has been a real challenge over the last few weeks as personal circumstances have changed after 18 years sadly and work commitments remain high ... but I still hanging in there. Nearly chucked it in a few times but I don't want to make excuses - this comp is about me now, I need it ...

Weighed in at 114kg 4 days ago ... not sure of bfat but its not bad given I still have 6.5 weeks to go. I knew coming in lazer probably not achievable given its been a long time since I have been below 12% bfat with all the powerlifting etc. Still battling loose skin around the waist having dropped from such a high bw (132kg)

Pic below was taken Monday night ... no tan as yet but I got one for a costume party a few weeks ago and it sharpened me up 50% more. So will keep everyone guessing as to my final condition up until the day :wink:

My goal is to come in at around 108kg @ approx 6%. This cut will set me up for next year as it will likely be the last year I look at competing in bodybuilding. So will be maintaining 12% through xmas. Really looking forward to it and given all the drama I have had to deal with - can easily say the structure, diet and training have helped me keep my sanity.

Need to recognise the support of Steak/Barbella and the CBC crew for keeping an eye on me (Especially Steak for moving into pole position with the CAPO event in Sept).

I may hit the RAW bench comp on the day and will likely support as judge etc on the day - Would be great to get a mention in the NZ titles prior to going in the NABBA-WFF event a week later lol. Then its 100% into Deadlift training for the December 1st CAPO Postal Deadlift Comp ... 2 weight grades lower than when I started Pling nearly 2 years ago :shock: :grin:

Next year is going to be fricken awesome ... bodybuilding, powerlifting and ... something special :wink:

[Optimass]

112kg de-carbed. Cardio twice yesterday with leg train also.

Running low carbs this week as I'm trialing a water load > Diet has been tight today

M1 1/2cup oats + 1 scoop protein powder

>> Thernogenic

M2 10 egg whites + 2 yolks + 6g Fish Oil

M3 95g Tuna in oil

M4 180g smoked salmon 1/2 cup rice

>> Thermogenic

M5 105g cashews

M6 300g steak + salad

Cardio 1hr 20 min

M7 Protein Shake (50g serve in water).

...

Feeling pretty good since I have re-introduced stims. Been good day - tomorrow will be a bit more of a challenge as its day 2 deload and there will be no rice or oats. (3 days low/no carbs > 2 days lite carbs).

[soundsgood]

7 weeks after the nats to get our lifts back up and compete at the next capo comp??? I'm in too!

Looking massive and great condition already Opti. Im really impressed with your quads considering your height! Must be all that powerlifting you've done over the years. Where have you made the most improvements since you last stepped on stage?

[Pseudonym]

I missed your update the first time round...

Has been a real challenge over the last few weeks as personal circumstances have changed after 18 years sadly and work commitments remain high ... but I still hanging in there.

Sorry to hear that, mate. It's tough, but I imagine that in some ways a comp is just what you need then. When you're focused on comp prep, there's not much room for thinking about anything else!

Looking great for 6 weeks out. :clap:

[Optimass]

7 weeks after the nats to get our lifts back up and compete at the next capo comp??? I'm in too!

Looking massive and great condition already Opti. Im really impressed with your quads considering your height! Must be all that powerlifting you've done over the years. Where have you made the most improvements since you last stepped on stage?

Looking forward to it bro. Can't let android have all the capo-fun without us lol. In terms of improvement I'd say there is def all areas. As it looks likely I will be 10+kg heavier. From an overall proportion standpoint my chest has come up much thicker ... previously this has been my weakest bpart cosmetially. My back delts arms and traps have always been thicker so it's quite encouraging to finally see some thickness there. Second would be my abs .... much thicker and prominent without overpowering my waistline. Was bit concerned two weeks ago but looking a lot more proportional in separating upper and lower body.

[Optimass]

I missed your update the first time round...

Has been a real challenge over the last few weeks as personal circumstances have changed after 18 years sadly and work commitments remain high ... but I still hanging in there.

Sorry to hear that, mate. It's tough, but I imagine that in some ways a comp is just what you need then. When you're focused on comp prep, there's not much room for thinking about anything else!

Looking great for 6 weeks out. :clap:

Thanks pseu . Things coming together well. Have lost bit of water under skin last 2 days through using some teraxitone and more water in take. Just a test. I'm looking a lot sharper and almost ready to dial in. About two weeks from full separation and then will begin drying out. Body weight has come up this week to 114.7kg as I'm taking more carbs .... nice and full still. Really trying to avoid ketosis this time. Is a bit off a gamble but hopefully I've done enough by then to no embarrass myself on stage.

[Android]

Looking great mate! Far beyond the last time you leaned up a year or so ago I think... looks great!

You might do a RAW Bench record ay shoot I better pull my finger out, you're a bit of a dark horse when it comes to lifting heavy weight :pfft:

CBC gym has changed alot in that photo since I was up there last, nice shiny equipment...part of Steak's new make-over?

[Optimass]

Looking great mate! Far beyond the last time you leaned up a year or so ago I think... looks great!

You might do a RAW Bench record ay shoot I better pull my finger out, you're a bit of a dark horse when it comes to lifting heavy weight :pfft:

CBC gym has changed alot in that photo since I was up there last, nice shiny equipment...part of Steak's new make-over?

Big John will testify ... 2.5kg is 2.5kg :pfft:

Money well invested at CBC - only the begining though mate .... things are being planned forward for the club and for CAPO ... next year is going to be significant.

[Big john]

Big John will testify ... 2.5kg is 2.5kg :pfft:

Ohhhh Testify!

i havent had a decent nights sleep since that fateful day :pfft: :pfft: :pfft:

anything can happen on comp day :nod:

[Optimass]

A little over 4 weeks to go and it's fair to say things are starting to feel very real. (i.e Im shitting myself :pfft: ). More because of the names being thrown around some of the shows. Need to keep reminding myself its just about me this time not ness the other guys.

Weigh in this morning 112.2kg > this is what I wanted as I started trying to reduce water weight this week and I'm pretty sure that's coming together now. Still have a bit of stubborn fat and skin around the waist but I'm going to blast it out Saturday to Wednesday (2 cardios + training per day).

This is where the real hard work begins for me - I'm committed to the show either way which is what will drive me forward. Pretty happy with where I'm at given the time still at hand.

I'm picking I'll be approx 106-108kg @ about 6%. I think thats a good effort given its been such a long time - with a focus to maintain low bodyfat moving forward. Wont be enough to be a threat to anyone of course but shouldn't look too out of place and will be just happy to get amongst it again. Awesome!

[Optimass]

Great training in the shed tonight - Friday night EMG always a pleasure.

Chest (1 min set rest)

6 sets flt db press : last set 12 @ 40kg

4 sets incline d/b : last set 10 @ 40kg

d/b fly s/s with dips 4 sets

close grip press s/s tricep p/down s/s leg raises

1 set stairs

Posed a bit tonight - little bit of transitioning. Have my music sorted.

Nutro today:

M1 1 cup cooked oats + 1 scoop Whey + 3 x teraxitone tabs + 1 F1 thermo

M2 200g chicken

M3 Whey shake water double scoop (48g prot)

M4 200g chicken + Large Salad + SFV

M4.5 (30min later) My final extra shot no carb flat white for the next 4 weeks :pfft: 3 x teraxitone tabs + 1 F1 thermo

M6 200g Tuna + 2 scoop the Curse

Trained

M7 Post W/out shake

M8 2 cups popped corn (no salt popped in tsp canola) + 250g lean rump steak

M9 Whey shake water

END

Happy days

[bar-belle]

Great training in the shed tonight - Friday night EMG always a pleasure.

Looking good Opti.... I'm getting used to you dropping your strides now to do a bit of posing :wink:

I'm actually amazed at how your body compostition is changing so dramatically in the last few weeks. KUTGW on the home straight now!

[steak]

^ this :clap:

Im almost tempted

almost not quite

[Chemo]

"I'm picking I'll be approx 106-108kg @ about 6%"

Cant wait to see this mate! Hope you go well man! and most of all hope you enjoy competing again !

[Optimass]

"I'm picking I'll be approx 106-108kg @ about 6%"

Cant wait to see this mate! Hope you go well man! and most of all hope you enjoy competing again !

May be a bit heavier :shifty: :wink:

Well wheels ave really fallen of the comfort of the diet. Started feeling under nourished about 8 days ago - to quote Nate "Dead man walking" - so i guess Im in the right place then. :pfft:

Weighed in at 110.6kg a few days ago after a rest day before so Im picking Im under 110kg when depleted. Have been using avery helpful Android app to track my cals/nutri (wish we had those when I was practicing) .. and have learned a few very valuable things about how my body has been reacting to diff types of food.

Most of my experimenting the last few weeks has food:

1. running on lower than 40-50g carbs is going to flatten me out and its having some impact on water retention. When I bump up to 100 - 120g/day I stay nice and full and I'm finding it a lot easier to reduce water - difference is quite visible within a few hours in some cases.

2. I have been running based on a target of 2300cals per day - last week I mixed up my percentages (macros) as I found I was taking in well under 2500mg sodium per/day. So I picked it a a bit 3 days ago and BAM - good state change over the last few days (I'm taking on average 4L water at the moment.

With this in mind I have stopped trying to use b/w as part of my reference point as I'm likely to hold onto a bit of size. I may not need to do a carb deplete but will see how things are looking next Thursday before I make the call.

Strength is still reasonable - incline d/b press with 42kg for 12 reps still and very comfortable. I haven't changed anything about my training too much in terms of structure - being very much compound exercise driven and still a few low/mod sets at 6 reps. However have stretched a few exercises out to 12-15 and leg press is a 20+ rep set exercise (dialing very well at the moment - have surprised a few people lately).

Pretty good going so far - next week is a critical week in terms of decisions around which track to take in the glide path weeks to show. Still some consideration about the skin around my waist - not likely to get striation in my glutes but will be a goal for next year. (Simply too hard given it been a long slow drop from 132kg - Im still very very happy - and it will be even better next year ... last year before I qualify as master :shock: )

the CAPO comp will be a nice distraction and getting in amongst it with the boys and girls is going to be great fun - have been practicing my BarBrother finishing pose :grin: -- Android is representing Jack3d this year on my behalf ... friendly comp between the bodybuilders and powerlifters in the gym. Next year we will have to run teams of 4 I think as the CAPO line up is going to expand outside of show season. Although I have seen some of the ozzy comp pics and there are quite a few lean bbders competing in the lighter grades and winning.

Looking forward to it in anycase :nod:

[Optimass]

drop is on 109 today - haven't been focused on weight at all - but thought would just to reference any shift. Legs, arms, chest/shoulders and lower abs all showing veins now. still excess water and skin over bottom abs - Im pretty sure it will move in time. Not wanting to change water for now as I am drying out each day - still taking 4-5L per day.

Weight loss is glycogen deplete so adding in carbs at the moment every other meal so I can hold size. Bit of a gamble in some respects but like I say I'm sure the water is going to move.

Cardio is traumatizing after 40 minutes but am able to push through - almost exclusively on stepper now which has really brought down water weight. I haven't been able to maintain double sessions as work commitments and family issues are still there sometimes - hopefully it is enough. Is the best I can manage anyway.

Still lots of time left ... every day I'm seeing quite a big difference - cant wait to see the final 3 days unfold into the show ... may sound strange but it feels a bit like Christmas and waiting to unwrap a big present.

Really happy with what I have achieved - I don't think it will be enough to be a threat to anyone but it feels great just getting back to here again after 10 years. Very much motivated to maintain it.

Watch sure if my kids were going to make it after a bit of push back from my ex but have arranged for them to come with my bro so its doubly special as he got me into this 18 years ago.

Have everything sorted for the day but the routine lol - so going to do a crash roll through over the next two weekends.

Not long now ...

[nate225]

KUTGW brother!! :clap:

The hard yards have really starting to kick in now for me, and by the sounds you. But as you've indicated this is the time it all counts & comes together.

Oct 6 is going to be an awesome show - going to be an honour to share the stage with guys like Steve and other names I've heard, yourself included.

Dig deep bro, 110% til showday! :nod:

[Android]

Awesome mate, got the tickets to this show so amped to see you up on stage. Can't wait!

Yeah practise that routine...and static posing for several minutes at a time....ahhh good times

[steak]

glutes not striated

please keep pants up in powerlifting seminars :roll:

[quadzilla]

Hey Optimass, was that you at CP Albany on Sunday avo? If so you're looking good bro. Keep it up!

[HumanPerformance]

Yeah he has been training there quadzilla.

Was good to see you the other day Opti, looking good mate, nice and lean.

Is awesome you are finally making a comeback after all this time. Is only your first show back so try not to put to much pressure on yourself as this show will mainly be about working out how your body responds to different food combinations, training structures ect (as these variables do change over time). Good luck mate, ill see you at the show.

[Optimass]

KUTGW brother!! :clap:

- going to be an honour to share the stage with guys like Steve and other names I've heard, yourself included.

Dig deep bro, 110% til showday! :nod:

Thanks Nate - certainly feels like 110% now

Hey Optimass, was that you at CP Albany on Sunday avo? If so you're looking good bro. Keep it up!

Thanks :nod: introduce yourelf bro - I'll only bite if you have a cheesecake and you dont share it :pfft:

glutes not striated

please keep pants up in powerlifting seminars :roll:

My skin tone adds new meaning to the word "Moon". :grin:

Awesome mate, got the tickets to this show so amped to see you up on stage. Can't wait!

Yeah practise that routine...and static posing for several minutes at a time....ahhh good times

Thanks mate - Got routine sorted now ... was mobbed last night for pics and diet bookings from random members - If I was taking cliets again I'd be cleaning up lol

Was good to see you the other day Opti, looking good mate, nice and lean.

Is awesome you are finally making a comeback after all this time. Is only your first show back so try not to put to much pressure on yourself as this show will mainly be about working out how your body responds to different food combinations, training structures ect (as these variables do change over time). Good luck mate, ill see you at the show.

Hard not to internalise a bit mate - it's different when you have worked in the industry (You know how it is) peple have expectations based on the results you have got for clients in the past. Impretty happy at the moment. Having been through it a few times in past I'm picking up the pitfalls on radar pretty quick.

...........

Trainng last few days been good - have reduce weights and training exclusively for pump at the moment. Got through yesterdays low carb dayfine (just under 2000cals only 25g carbs) ... cardios are stepping 30-45 to start at the moment and then walking out on treadmill 15 to 30 min.

Water weightdropping now weigh in 109 yesterday evening so should drop under 108 by weekend. Had a boomer cardio this morning - wasnt paying attention and walked to the other side of Henderson .... realised I had to walk all the way back :doh: ... :?

Not far to go ... yeehaa - so exciting!

[Optimass]

9 days to go - carb depletion ups and downs.

Slowly building up water - now at approx 8L day. Sodium high and water weight is stable for now (109kg holding).

Cardio is tough going and would be a challenge were it now for the iPod. I'm looking harder each day now - came home last night and ate a whole chicken breast after 1hour step session - could visibly see my skin tighten over the course of 15 minutes after eating. (burning approx 1000cal each cardio session - so Im well in deficiet)

Calories still sitting around 2000 - 2400. 60-70%P 5-10%carbs - balance is fat. Fats consisting mainly fish oil caps and nuts.

Mind a bit blurry this morning during walk - in and out of focus but pulled off another 10km walk this morning and slightly quicker than a few days ago.

9 days to go .... just nine days ... I can do it :nod:

[Chemo]

9 days bro! looking forward to see the results!