The Week Post-Binge - Undoing the Damage

The week post binge – undoing the damage

Mexican Feast rsz v2

I’m certain you’ve been sitting on the edge of your seat to read about the damage I did during my Mexican excursion as well as the strategies to rapidly accelerate my body to the previous week’s condition.  Wait no more…here it is!
We got home late Monday so the official weigh-in was on Tuesday AM and I couldn’t wait to see what the scale would reveal.  Yep, the number didn’t look good.  I had gained 19 lbs but they were 19lbs of marvelous Mexican buffet memories.  Meh.  Let’s look at the gain logically…some of it was fat but much of it was water.  Typically, it takes me about 4 days to see a water drop when coming off a cheat day so I don’t expect this to be much different.  With a focused effort, I set a plan in motion to get the weight back down within 2 weeks (if not sooner).

The plan – an overview


Cardio Start rsz v2

I actually did cardio while I was away at the resort but cardio was immediately ramped up this week.   A typical cardio session would include the treadmill set at incline level 3 and at speed 3-3.2.  I may vary a little bit but not by much.  I did that in Mexico and that programming continued when I got home.  I went right back to 2 x 30 minute sessions per day.  The only difference is I pulled out 3 sessions (Monday, Wednesday and Friday …

Vacation During Contest Prep?

When potential clients tell us that they have a vacation booked in the middle of their contest prep it is almost always a “let’s look at another show” response. Such clients are convinced that such a break will actually aid in their motivation and may even boost their slowed metabolism. Both of these beliefs are false. Planning a vacation in the middle of prep really does the exact opposite of what the client has in mind. With over 15 years of contest prep experience I can honestly count on one hand the number of clients who went away during their prep phase and didn’t entirely derail their initial efforts. The ones who are able to maintain their conditioning always admit that it came at a cost. Being away on vacation is about letting loose and being shackled to a strict diet regime restricts this. Why spend all that money on a vacation when you would be so heavily restricted? It makes no sense to us. It is true that an extended calorie restricted diet will lower metabolism but going all out at the buffet for an entire week at an all exclusive resort will certainly do more than “reset” the metabolism. That’s just a poor excuse for lack of willpower. Let’s face it a spike meal/day may be beneficial to some clients and at certain points in their prep but it is not needed as often as most keyboard gurus recommend.

It is only under extremely rare circumstances that Michelle …

Men's Classic Physique Posing Pearls

This year’s introduction of Men’s Classic Physique to the OPA has opened new doors for male competitors as well as breathing new life into the sport of bodybuilding. Athletes are now given the opportunity to sculpt a physique which is more focused on pleasing shape and classical lines. This category doesn’t require the extreme levels of muscularity and conditioning as traditional bodybuilding. The body presented in the Men’s Classic Physique category is seen as a more attainable physique. This aspect has proven to be a strong selling point of the division as witnessed by the wide age range of competitors on show day. It is common place to see the younger generation participating in Men’s Physique but now they have the opportunity to advance their physique in the Classic division. And the numbers prove it….Men’s Classic Physique is growing!

Success in this division really can be summed up in one word – homework. OPA Head Judge Rudy Jambrosic nails down this point at each competitor meeting when he stresses the importance of learning the history of the sport of bodybuilding. When an athlete understands the history they can truly understand what the judges are looking for in this category and can better prepare the look they present on the day of their show. Although, athletes need to do their homework before they step on an OPA stage let’s go over a few fine points that will help you succeed in Classic Physique….let’s look at this article as a cheat sheet …

The Past Keeps Haunting Me

What is Operation: Phoenix Rising (Op PR)? Simply put it’s my return to Shrezville! I’ve been away from the stage for far too long. Although that desire to step on stage never leaves me it’s something that I cannot realistically commit to. However, I can go through the process and get stage ready. That is the purpose of this blog!

Initially, I only had a small amount of motivation to get shredded again but listening to Ken “Skip” Hill’s comments on his return to the stage really lit a fire under my ass. Listening to his journey on Blood, Sweat and Gear and reading his blogs on EliteFTS set my journey in motion. Christ, I even messaged him and told him the wheels were moving!

So I started to drop weight. My initial drop seems quite extreme but you really must understand where I started. I was about 75% through a slin-dominate bulking phase. Anyone who has followed such a protocol will be familiar with the large amount of water retention that is gained. I was not the exception to the rule. At my high point, I believe, I was sitting at a hefty 305lbs! It was hard to breath and walk around but I love being that bulky. I didn’t have the sweat gainz but I was always out of breath which I can contribute to the rapid weight gain which my cardiovascular system wasn’t able to keep up with. To get the weight off I went to my …

The Coaches' Word

Here it is! This is where you want to be to read the latest diet tips, contest prep strategies, training information, motivational pieces…and oh yes, even the occasional rant! You’ll get 30+ years worth of experience – what got us in incredible shape and what we do to help our clients reach their goals! We’ll try to keep the content relevant and current. If it pertains to getting you to your physique goal we’ll write about it here!…

Picking the Right Coach

These days, everyone seems to use a prep coach before entering a competition or physique transformation. With that said, do you know what you should be looking for in a coach? There are certain basic qualities that everyone should know and pay particular attention to: experience, honesty, and the “eye.”

Experience is a strong attribute when prepping clients. An experienced coach will have seen more diet road bumps and will have better tools to deal with problems when they occur.

Troubleshooting a diet crisis successfully comes with putting time in. Hiring a coach whose resume only reads as having competed in one show is a disaster waiting to happen. When we first started dieting clients, we studied under IFBB pros Donna and Brian Logue. They had years of experience, and we were lucky enough to have them teach us their craft. We worked with them for four years, discussing each client intimately and working out the successful plan of attack. It was an invaluable learning experience, and I don’t know of another prep coach who has gone through such a learning experience (other than Chris Aceto, who mentored under Bob Gruskin). Sure, trial and error is a great way to learn, but tell a client that you want to experiment on him and I know what I would say if I were the client! We really do owe Brian and Donna everything, as they set the foundation for what we do today.

Honesty is a tough one. It’s especially tough