I can tell you. This diet is a mental hell. But it works. This diet is the difference of winners and loosers. In my second week (five more to go) I can tell you: IT WORKS LIKE H…
Fat burns at 500gr perweek. But, as I already told you. It is a mental h….
Ten weeks to go. I plan to be ready by October 1.st.
DISCUSSION THREAD ( in Norwegian) is updated continuously.
Progress is according to plan and here is some pictures and videos from this week:
VIDEOS:
And here is some of the guys I will meet in Rome. This is the winner lineup from IBFA Universe in Sapri in June class 55-65.
CLICK ON PICTURE TO SEE ALL 7 COMPETITORS:
Pictures are taken one week before I start the tough part (read: diet & cardio) and 14 weeks before I will be on stage in the 55-64 class of IBFA WC in bodybuilding in Rome.
Diskusjonstråd på treningsforum.no
Yes, 8,4% bodyfat under the skin. I’m just where I planned to be. The last four weeks has been very hard. Not visible hard for my wife but for me Yes. I have learned to hide the tough part. It has become a part of this mission. I have a goal that is beyond everyone else’s goale and the consequence is that i have to hide it.
Today I am much better prepared for a competition than I was last year at the same time. The difference is that last year I competed in the end of May and this year I will compete in september and october. At this time last year i had to promise my Wife not to compete next year (this year). She did not like to see me so tired and exhausted.
The difference this year is that I do the same with less struggle. But I know that from July 1.st the tough part will repeat. But I am confident that I will start July 1.st at 7% bodyfat under the skin. Without any struggle.
Last Thursday I had a journalist from Romerike Blad http://www.rb.no following me the whole day. He arrived at 9 in the morning. Just before I started my morning cardio training. And he followed me during the day. Through meals and through the periodic two weeks weighting and fat measuring at Rune (my coach), and endig up in the wardrobe after chest and shoulder training at Condis Gym. The newspaper Romerike Blad will publish a story about me preparing for World Championship in Rome.
I am exited 🙂
Looks like I will be in very good shape and hopefully more ripped than my competitors in the IFBA World Championship in Bodybuilding in Rome, October 2009.
Todays measuring shows that I am in much better shape right now than I was one month later (april 11th) last year when I competed in IGP the last weekend of May.
April 11th 2008:
Weight: 90,1kg
Lean weight: 69,9kg
Bodyfat under the skin: 10,26%
February 27th 2009:
Weight: 93kg
Lean weight: 72kg
Bodyfat under the skin: 9,4%
Bottom line: 2,1kg more muscle mass and on schedule to be very ripped on stage in the IFBA World Championship in bodybuilding in Rome in October.
I have to slow down the the ripping process from what I do just now. It is simply going to fast. I do 5-6 cardio workouts a week, each burning 700kcal. And I have reduced the carbohydrates to 120gr a day.
My coach Rune has ordered me do increase the amount of carbohydrates to a level that gives me good and effective workouts and so that I do not loose any mass during diet. Rune also tells me from his own experience that if I diet too hard already now I will not be able to go through the last months from July.
So, in other words. I will slow down the ripping process, train hard, and plan for 7% under the skin bodyfat by July 1st.
During this two-week holiday in Menton I told my Wife that I intended to compete in the World Championships in Bodybuilding in Rome in October.
It was inevitable. I have trained four days a week and I have NOT tasted French Cheese. My diet has been as normal with cereals, tuna (two times a day), chicken breast, whey protein, omega-3, olive oil and very very little bread and cookies. I admit that some of the carbohydrates has come from wine. She has probably understood this since I started my cardio training in January.
But she did not argue it at all. This is my new way of living and I make very good dinner every day. I love cooking and I think this makes it up. My wife loves my cooking.
So now it is back to normal. Back in Norway there is no wine on workdays and I plan to reduce my weight with 3-4 kilos by Easter. Hopefully it will be fat reduction 😉
In Menton I have trained heavy weights. I love to train harder and heavier than the younger competitors at Univers Gym. Eric is 48 so I will not meet him in the same class (45-55, 55-65, 65-+). But I will meet Patrick, I hope in The World Championships in Rome this Autumn. He is a newly retired Police officer. Smaller than me but in good shape and he will be ripped for sure. He plan to compete Mr. Universe in Sapri in July and has not decided for Rome yet.
I think; If I manage to get ripped enough. I can possibly be World Champion this year. That’s what KICKS ME OFF! I Know I can Do It because I am Crazy Enough.
It has been two nice weeks here in Menton during the Citron Festival. But of course I have been doing my regular workouts, four mornings a week, at Univers Gym together with all my training buddies. Nothing special about the training these two weeks, only hard work as usual. The only problem beeing here is keeping the diet. I try as best I can and I don’t think I have gained fat. But I haven’t lost any fat either. So March will be a tough month where I plan to reduce fat by 3-4kg by April.
Here is some pictures and a video. Eric will not compete before WC in Rome but Patrick is now preparing for the Sapri Mr. Universe contest in July. If he decides to compete in Rome he will be in the same class as me 55-65:
From left: Eric Orrao, Me and Patrick Viel
The owner of Univers Gym Marck Ctesiphon and me (at the left)
Training upper back and rear deltoides:
I started cardio three weeks ago at near 10 % fat-under-the-skin and near 97kg. Now my weight is 95.8kg and I have 8.9 % fat-under-the-skin according to my 3-point caliper measuring. Caliper measuring is not accurate but if you do it without trying to cheat it shows your progress. I have a feeling that my mind is too focused on ripping this year and that I do this too fast. With this pace i will reach 7 % by the end of April and my plan was 7 % on July 1st. The problem is that I can’t stop this process. I am crazy about being ripped this year. What if I reach 6 % on July 1st. Maybe I can reach 4 % on October 18th. The WC in Rome is moved one week from October 11. to October 18. And the Norwegian Championship is scheduled at September 26.
I know I should eat more and gain more weight in order to gain more muscle mass. My coach would like me to reach 100kg off-season. Everybody knows, and I have learned at The Norwegian School of Sports Science, that I need to eat a little bit more calories than I need if I want to maximize my mass growth.
But I can’t do it. I simply can’t. I believe it’s in my head but I am to afraid of gaining too much fat. I understand young bodybuilders who bulk during off season, but for me this is as much about staying fit for the rest of my life as it is about being the biggest and winning titles.
Competitions and Championships is only milestones and bonuses. Such goals kicks me off for training. Of course I go for titles, but my bottom line is gaining good health and staying as fit as possible.
My French friend Eric tells me not to do so much cardio training. «It destroys your legs». Well, maybe he is right about that. Maybe all the cardio training is in conflict with building big quadriceps. But it keeps my heart going and that is also an important part of this project.
So what is my underlying goal this season?
I am still a beginner in this game and I have a long way to go to win international championships. I have used the previous competitions to get lower and lower on under-the-skin fat. Beeing ripped like a long time bodybuilder or like my friend Eric Orrao is not done in one or two years for beginners like me. Starting with all too much fat.
So this year have actually one goal. To come down to at least 5 % under-the-skin fat. I know from last year that going from 8 % to 7 % was very hard. Also for my wife to watch. So I know that going from 7 % to 5 % will be even harder. My metabolism will adapt to less calories and it will be harder and harder. Maybe it is impossible. I don’t know yet.
This is the reason I don’t bulk this year. And maybe I won’t gain as much muscle mass as I could. But as you understand from this I don’t think I can do both.
If I reach my 5 % goal this year I think I can be third in Rome. The reason is that the other athletes does not «rip to the bone». But that will be a bonus.
If I reach my 5 % this year I know it is possible and I know I can do it again. Next time will be easier and during next off-season I can possibly gain more mass by a «mini» bulk.
Anyway. I love this sport 🙂
I just received my new Tanita Body Composition Monitor (Model BC-545) and was ready for my first monthly measurement. A lot of interesting numbers but the most interesting will be the progress from month to month. I will come back to that next month.
After hearing a lot about Metabolic age and never known my own this was a bit of a surprise. I knew I am well trained and that my Metabolic age should be some years younger than my age of 61. The number 46 was astonishing low. My Metabolic age is 15 years younger than my birth sertificate tells me. It tells me one thing. That’s for sure. Keep on training HARD.
I also used my bodyfat caliper and the 3-point measureformula at rustyiron.net.
This morning my weight was 96kg and my under-the-skin fat was 9,2 %. In november 2007 (in my first competition) I was 9,1 % and 85kg.
Soon I will be in France, training with my friend Eric Orrao (se previous post). New pictures will be posted after that.
My French friend Eric Orrao is a master in ripping fat. No wonder he has a lot of victories and more to come. My goal is to be ripped like this in Rome in October. Eric has not the worlds largest legs but they are ripped. That’s for sure. I train heavy this year and last monday I did 18 sets only for Quadriceps. So maybe ….
I got through exam in November and is now certified «Treningsveileder, NIH» (BB Coach as I like to call it). My next goal is to take exam as Personal Trainer by autumn 2009. Next autumn is also time for another bodybuilding world championships. In Rome. The date is Oct,11th and the class is Masters 55-65 years. A lot of big guys and I think I will be the oldest.
This Autumn I have focused very hard on gaining more mass on Quadriceps, Upper Chest, Latissimus and Erector Spinae. This focus will continue until Easter 2009. By now my weight is 96kg with a» under the skin fat percent of 8-9. By summer I will be 6kg from competition weight (that is my plan). The tough diet will start July 1st and by October 1st I will have burned 6kg fat and have 4% fat under the skin. Sounds easy? Well, it’s not. And I have not told my wife yet.
Here are some pictures from big contests in oct/nov 2008
NAC Universe masters Over 55 years (16 athletes in this class):
IBFA World Championships 2008 Over 55 years, Slovenia, 15 th Nov:
I did 160kg in Stifflegged deadlift on Tuesday this week. Even if it is in a Hammer machine and not a free movement it is hard enough. This workout is one of my favorites. It takes really hard on Gluteus, Hamstrings and Erector Spinae. The Erector Spinae is also one of the muscles where I want more volume because it makes my Back «deeper». So this workout is actually also an important part of my Back workout program that continues on Fridays.
Today, in the workout room at Norwegian School of Sports Science, I, for the first time tested 1RM. Some of you know that being strong is not the most important thing on stage in a bodybuilding competition. What I measure every month is how much lean mass I have gained. Dry, hard, defined lean mass is what makes the winner in a bodybuilding competition. So, I never test 1RM. I focus on my weakest parts and set goals to make more volume on my weakest parts. And I measure volume potential by gained lean mass.
But today, on the first afternoon of this second long weekened class at the course «treningsveileder» the theme was progress and measuring. I have read about 1RM and I have seen it several times. Youths at the gym competing in benchpress. Who is the strongest guy. Competing rule: 1RM – One Repetition at Maximum weigth.
I admit I was curious and exited. I decided that the time had come for 1RM in Benchpress. In my chest workouts I normally start with benchpress for upper chest at 40 degrees angle. Four sets with 10-12 repetitions. Normally I do 80kg with no security. Then I continue with flat bench press. Four sets at 90-100kg without security (no one to help if the weight is to heavy).
This time I had security.
The warm up was lousy because I was to eager. First 15 reps with a 20kg barbell without additional weights. Then 10 reps with 40kg weight (plus barbell 20kg). Then 10 reps at total 100kg.
Then 1RM test at 120kg
Then 1 RM test at 140kg (I did not find two 5 kgs). I needed help on this one.
Then one lift off at 160kg followed by 1RM at 140kg. I needed help but he told me it was very little. My conclusion is that I managed 1RM at 130kg and that I will manage 140kg in first of december with more warming up.
Once in a while, I take a rest to give my muscles an additional week to repair and to prevent unnecessary injuries. This is normally not planned but comes as a result of «listening to my body». And my body told me yesterday that the time has come. It is a couple oft months since last time and my progress has been remarkable. I simply lift more iron, thanks to focus on basic exersises. But, you know. I don’t do easy workouts. I alwas goes for the limit and that is why I have become a good «body listener». Today I used this one-week-off opportunity to restart my cardio training and feel very happy. This weekend (Oct 4th) is the NKF-IFBB Norwegain Championship and I look forward to be in the audience. There is a lot of big and very good guys in the BB Veteran class 40+.
I am two months underway in my heavy mass building autumn season. And the results so far is very good and I am sure my progress by Christmas will be remarkable. I train hard with several basic workouts and heavy focus on Quadriceps and Back, my weakest muscle groups.
My weight is now 97kg with 9,8% fat under the skin. This is exactly what my intention was during this training period and I think I will be close to 100kg by Christmas. By Christmas I think it will be time for a month with lower intensity training before the heavy Spring season. By August 2009 I will try to come down to 8% fat under the skin. The plan for next year is to start diet in August to prepare for Norwegian Championship and World Championship in November. World Championship has been moved to Rome. I need to come down to at least 5% fat under the skin to have any chance of reaching top three in Rome.
This week I did 140kg in Barbell Squat and today I did 6 reps of 200kg in Dead Lift from Knee level. i am very happy with this, beeing 61 in one and a half month.
I don’t believe in bulking with a lot more calories (carbohydrates) than I really need. Serious bodybuilders weighting 110 kg in competition should not weight more than 117-118 kg offseason. As explained in this article they don’t need more than 500 calories more than their maintenance level to gain mass. That means 6% of their competition weight. If you rip 0,5kg fat a week during diet they need 14 weeks to get in shape. If you take into account that some of this bulk weight is excess water and that the weekly reduction is closer to 1kg they will be ready for competition in two months.
My goal is to stay close to 10% bodyfat during the hard training the coming winter and spring. That is why I am keeping a close eye on my diet all the time. The problem is of course holidays and my intention to be as normal as possible in my daily life with family and friends.
Just arrived home from two weeks in Menton with my wife, wine and good French food l was a bit nervous about the situation. I have to mention that I trained as normal at Eric Orraos Gym in Menton and that I used (and still uses) a nutrition called «Ripped Max» which I bought at a Pharmacia in Menton. «Ripped Max» is a natural product also containing CLA.
The result is according to my plan. Today I weight 96kg and my bodyfat is 10,5% according to Rustyiron 3-point fat calculator. I will try to stabilize around 9-10% which will give me a better start in front of next year’s World Championship in November. My goal is to be ripped at 5% for that contest. At competition 31th may this year my weight was 88kg and bodyfat was 7%. Easy calculation tells me that I have gained some more mass the last three months.
I have made a new page where I will try to colect pictures of senior competing bodybuilders. Some of them are in a remarkable good shape. See for youself.
Looking at my picture on the wall of Champions in Eric Orraos Univers Gym in Menton makes me a little bit proud. A kind of milestone, showing that I am regarded as a bodybuilding champion here in France. I have been here for two weeks holiday and admits that I have gained some weight since the IGP competition three and a half week ago. This week I am trying out a new 4-split workout routine and next week I will be back on normal diet without wine and beer on weekdays.
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