So What's Been Happening?!

I've been real busy with uni and assignments so I haven’t been blogging at all, but I haven’t quit gyming or given up on my diet. Anyway, I guess this post will summarize what’s been happening?!

So after 2.5 years of solid bulking I decided to do my first ever cutting diet and compete in a natural bodybuilding competition. This is me before my cut. I weighed approximately 80-83kg at around 12-13% body fat. I looked pretty bloated and was holding a lot of water weight.

After two months of strict carb cycling, high intensity interval training, and cardio, I lost roughly 10kg of fat and water weight. I also used a fat burner (Animal Cuts) which helped quite a bit too. This is me 3 days out from ANB (Australasian Natural Bodybuilding). I weighed approximately 71.3kg at around 6-8% body fat.

Since it was my first bodybuilding competition, I wasn’t expecting much, and was mainly after experience. There weren’t many competitors in my category (Junior Men U22), but I manage to get 3^rd place. I also find it amusing how the show promotes natural athletes, but the guy that won had a visible GH gut when viewed on the side when he's not flexing his abs or sucking it in. Lol, there's no such thing as 'natural' bodybuilding competitions any more, and that's what I’ve learnt from my first competition. Good experience and fun though!

I got awesome support from my friends too. Thanks for coming and cheering me on guys! Also, a special thanks to Michael Stone for helping me with my posing and tanning my ass backstage. Hahaha. Shoutout to my nigghas: Michael, Debbie,  Jojo, and Cailam for being there. 

Also, another special thanks to John Burn, you’re probably one of the most inspiring and motiviating guys I have ever met. You have helped me a lot with my training and dieting, and have inspired me to compete! So this win was for you, buddy! 

After the competition was over, my appetite was through the roof. I really wanted to gorge myself with food, but I had to hold back and reverse diet to rebuild my metabolism and limit any rebound effects that may occur after being in a low carb/calorie deficit diet for two months. This is me 1 week post contest, still competition weight, weighing approximately around 70kg and no rebound effect.

I am now a firm believer in reverse dieting, but only If the protocols are followed. If incremented correctly, you can probably eat more calories than what you were used to and still stay lean. This photo was taken after I ate three hamburgers at Hungry Jack’s. It was 6 weeks post contest, weighing approximately 69.7kg! I was eating 3000 calories that week (reverse dieting from 2400 calories).

Gym Selfie

Weight: 76-77kg

Slow Progress Is Still Progress

Mannn...I look stoned. Lol.

Currently 76kg @ around 12-13% body fat. I've been on this bulking diet for almost 2 years now, and it's so frustrating trying to get over 80kg. Lol but slow progress is still progress! Other than that, I'm pretty happy with how my chest is developing, especially the upper chest. My current focus at the moment is triceps, deltoids, back, upper chest, calves and quads. Bring on 2013! 

Be my gym bro, baby?

The Key To Getting Bigger

"Don’t forget how body size changes over time will change your calorie needs. Just like someone who loses weight needs fewer calories as he gets lighter, someone who gains weight needs more calories as he gets heavier.

This is why many people plateau in their weight loss OR weight gain efforts: they fail to adjust their calories as their energy needs change. You have to keep eating more as you get bigger if you want to keep getting bigger."

- Tom Venuto

My Back Progress

Am I doing this pose right? And look at dat ass. LOL!

I've never taken any back photos, so I had no idea how my back progress was going until I took this photo. I think I need to gain more mass on my lats. What do you guys think?

Note: I am still bulking.

My Top 5 Supplements

These are my top 5 supplements I recommend for building muscle:

Whey Protein

Whey protein supplies the body with high amounts of protein. It is typically taken before or after a workout, or can be used as a meal replacement. Whey protein also provides other benefits:

• It is easily digested and quickly absorbed by the body

• Improves muscle repair

• Helps suppress appetite

• It contains high concentration of amino acids

• Improves metabolism

Recommended dosing: Take 1 gram to 1.5 gram of protein per pound of bodyweight. Depending on the individual, consume 30-50 grams of whey at a time. It is best taken after a workout. Note: Though having whey protein shake can be convenient at times, it is best to consume protein in whole food sources.

Creatine Monohydrate

Creatine can be found in animal foods, especially red meat, it is also produced in the liver and kidneys. However, most of the creatine that is found in our food is destroyed when cooking. By supplementing creatine it can help improve muscle mass and strength.

Currently, there are many different types of supplemented creatine on the market such as creatine ethyl ester, creatine hydrochloride, and many others. The most researched creatine and approved is creatine monohydrate.

Recommended dosing: Newer forms of creatine monohydrate do not require loading phases. The recommended dosing is between 5-10 grams. The best time to take creatine is directly after a workout - this is when your muscles are most receptive to absorbing creatine from the blood.

Branched Chain Amino Acids

Branched chain amino acids (BCAAs) are essential amino acids (specifically Leucine, Isoleucine and Valine). They are essential because our bodies do not produce them and we must get them in the foods we eat. BCAAs are especially helpful for muscle protein synthesis and maintaining muscle mass while on a calorie-deficit diet. Another benefit is BCAAs delay muscle fatigue – That means you can push yourself harder, longer in the gym.

Recommended dosing: On training days take 5-10 grams prior training or post training. On non-training days, take it first thing in the morning on an empty stomach or right before bed.

Digestive Enzymes

Enzymes are essential for digestion, they help break down the foods that we eat, and help move nutrients to where the body needs them the most. If the body does not produce enough enzymes, then you get putrefaction within the intestinal tract. Putrefaction is the process of decay in which the foods we eat are not properly broken down. As a result the food rots in our intestinal tract producing foul odors and toxic substances. So if you are experiencing bloating, gas, loose stools, and foul smelling stools, then you may have putrefaction. By supplementing digestive enzymes, not only will you reduce these symptoms, but it will help with digestion and maximize the absorption and intake of protein, especially when consuming in large amounts.

Recommended dosing: Take one capsule with every meal.

Multi-Vitamins

Vitamins and minerals can be found in many of the foods we eat. But, it can be hard to make sure you are getting all the necessary vitamins in the right amounts. A deficiency of vitamins can impair optimum functioning of the body and hinder the growth of new muscle.

Recommended dosing: Multi-Vitamins should be taken daily. The actual time of intake is of little irrelevance. Morning is probably the best time, so you don’t start the day with a deficiency.