Getbig Bodybuilding, Figure and Fitness Forums
Getbig Main Boards => Gossip & Opinions => Topic started by: BIG ACH on August 02, 2008, 09:23:03 PM
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Hey guys,
I don't post many pics or vids. But I thought I'd share my posing routine from last week, I competed at the NGA Natural Potomac Cup in Va, and placed 2nd in the Middle Weights and also won best poser.
I know many of you don't like the dancing, but I like to mix it up a little!!!
http://www.ahmedelattar.com/bigachroutine2008ngapotomaccup.wmv (http://www.ahmedelattar.com/bigachroutine2008ngapotomaccup.wmv)
Hope you enjoy!!!!
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finally a 'natural' competitor who isn't a lying bastard
need more size but I'm sure you know that - keep us updated!
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good arms. its obvious you did alot of cardio. youll look better doing the moves when you fill out a litle bit more.
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Yeah I definitely need more size, Overall for sure, but Specifically in the legs!
This was the lightest I had EVER competed in my life, if you go on my site you'll see previous seasons I had competed "bigger" but I know the mistakes which I made this year - specifically closer to the end of my prep, so I have something to keep in mind next time I compete!
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Yeah I definitely need more size, Overall for sure, but Specifically in the legs!
This was the lightest I had EVER competed in my life, if you go on my site you'll see previous seasons I had competed "bigger" but I know the mistakes which I made this year - specifically closer to the end of my prep, so I have something to keep in mind next time I compete!
Good job. Can you post teh contest diet?
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Yeah I definitely need more size, Overall for sure, but Specifically in the legs!
This was the lightest I had EVER competed in my life, if you go on my site you'll see previous seasons I had competed "bigger" but I know the mistakes which I made this year - specifically closer to the end of my prep, so I have something to keep in mind next time I compete!
Bring your legs up brother!
fantastic arms, very very good ESPECALLY for a natural.
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Thanks guys,
Yeah I don't mind posting the diet.
I started pretty much with a 50-30-20 (pro, carbs, fats), and started 15 weeks out, I think at about 2500 calories (if I can remember correctly), I weighed 210 lbs. As the weeks went by I decreased my carbs and my fats and increased my cardio. I was doing cardio 2 times a day, low intensity in the morning and HIT interval training in the evening. By the end of the prep I was at about 1400 calories (not including green veggies - which I ate a lot of) I think this was my mistake by the end of the prep is that I went TOO low on the cals, usually I'm ok with that if I'm having re-feed meals once or twice a week, but for some stupid reason I decided to stop doing my re-feeds at 4 weeks out or so, basically I carb depleted for practically 3.5 weeks or so, which flattened me out hardcore. On the morning of the show I weighed 157.5 (which compared to my past showings, I was competing at 176 - 180)
I was eating or taking in something 8 times a day, Here is what my diet looked like the last few weeks of my prep:
Meal 1 (7:30 am) 1 scoop of whey
1 scoop of whey
Multi-Vitamins
Meal 2 (10:00 am) 1 scoop of whey
Meal 3 (12:00 pm) 4 oz Chicken breast
1 bag broccoli or green beans
Meal 4 (2:00 pm) 1 scoop of whey
Meal 5 (4:00 pm) 4 oz Chicken breast
1 bag broccoli or green beans
Meal 6 (6:00 pm) 4 oz Chicken breast
1 bag broccoli or green beans
1 scoop NO-XPLODE
5 g creatine
Meal 7 (Post- work out) 1 scoop of whey
1 scoop of whey
5 g creatine
Meal 8 (11:00 pm) 4 oz Chicken breast
1 bag broccoli or green beans
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Looking good man :D
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0 grains in your diet, that is very strict.
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u looked great bro! nice and lean, awesome job, and good posing routine!
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Thanks guys for the props. I still have plenty of work to do, I need more size, and I need to go buy me a pair of legs or something.
Bast, Yes by the end of the prep there were no starchy carbs in my diet at all. Earlier on in the prep I was eating white rice and whole wheat bread and oats, etc. Usually I can handle going no carbs just fine without going flat as long as I have one CLEAN carb up meal a week. I got stupid by the last few weeks of this last prep when I decided not to have that carb up meal, and I flattened out FAST!!!! Then when I carbed up on show day, I didn't fill out how I wanted to and actually smoothed out a bit, total disaster.
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Thanks guys for the props. I still have plenty of work to do, I need more size, and I need to go buy me a pair of legs or something.
Bast, Yes by the end of the prep there were no starchy carbs in my diet at all. Earlier on in the prep I was eating white rice and whole wheat bread and oats, etc. Usually I can handle going no carbs just fine without going flat as long as I have one CLEAN carb up meal a week. I got stupid by the last few weeks of this last prep when I decided no to have that carb up meal, and I flattened out FAST!!!! Then when I carbed up, I didn't fill out how I wanted to and actually smoothed out a bit, total disaster.
did you do cardio?
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you look great, are you natural or enhanced?
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Thanks guys for the props. I still have plenty of work to do, I need more size, and I need to go buy me a pair of legs or something.
Bast, Yes by the end of the prep there were no starchy carbs in my diet at all. Earlier on in the prep I was eating white rice and whole wheat bread and oats, etc. Usually I can handle going no carbs just fine without going flat as long as I have one CLEAN carb up meal a week. I got stupid by the last few weeks of this last prep when I decided not to have that carb up meal, and I flattened out FAST!!!! Then when I carbed up on show day, I didn't fill out how I wanted to and actually smoothed out a bit, total disaster.
well atleast you learned from your mistakes. Thats the only way your going to learn. And im pretty sure you're aware the reason u didnt fill out, so you can just change that next time and keep that carb up in there :).............also when u carbed up what did u use and how much??
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Yes I did cardio 2 times a day, 6-7 days a week.
In the morning on an empty stomach, I did a very slow 1 hour walk either outside or on the treadmill.
In the evening right after lifting, I did 15 mins of High Intensity Interval Training, followed by a 5 minute moderate pace cool down, on the elliptical.
I am natural in that I never used juice or GH in my life.
But I'll be honest, like 4-5 years ago, I did try Pro-hormones, before they were banned.
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what are you trying to achieve competing? Do you want to make money out of it by being sponsored? Or do you do it for fun?
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well atleast you learned from your mistakes. Thats the only way your going to learn. And im pretty sure you're aware the reason u didnt fill out, so you can just change that next time and keep that carb up in there :).............also when u carbed up what did u use and how much??
Flexington. When I carbed up. My main mistake was that it was pretty much too little too late. I used a method that used to always work in the past, but for some reason did not this year.
I started my carb up at 5:30 am on Show day, it went like this:
Meal 1 (6:00 am) 1 scoop of whey
1 pack of regular oats
1 pack of regular oats
1 pack of regular oats
1 banana
3 Tabs Nitrix
Meal 2 (8:00 am) 1/2 VPX bar
2 Salt free Rice Cakes
Meal 3 (10:00 am) 4 oz 93% lean ground beef
4 Salt free Rice Cakes
Meal 4 (12:00 pm) 1/2 VPX bar
2 Salt free Rice Cakes
Before you go on stage (1:00 pm) 3 Musketeers bar
3 Tabs Nitrix
This comes out to about 230 g of carbs before I hit the stage. I did not fill out how I had hoped to, and I ended up spilling over, but it wasn't too much that it really fucked with me.
But by the night show I REALLY smoothed out!!!
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what are you trying to achieve competing? Do you want to make money out of it by being sponsored? Or do you do it for fun?
Bast, I have no intentions of making money from bodybuilding. I have a real job for that.
I do it for fun. Its kind of a personal thing for me. Since I was younger than 10 years old I've always wanted to be a competitive bodybuilder! I absoloutely love everything about it. Thats why I do it.
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Looks like you were in great condition, congrats!
Funny routine but no back poses.
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Wavelength. I specifically didn't hit any back shots, used to not be my strength, but I've picked it up, just had a hard time including it in this routine. Maybe next time. Thanks for the props bro!
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The best I`ve ever seen you bro...............congra ts!!
Stay lighter in the off-season.........no need to lose 50 friggin` pounds bro.
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Wow, intense diet. Nice work man
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Thanks for the kind words!!
Wes, I thought I was staying lean this year. In the past I used to go up to 250 - 260 lbs, I only went up to 210 lbs and still had to diet down 50 lbs LOL
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props for competing but do you ever train legs ??? ??? ???
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I do train legs, but they are my weakest body part, I guess not enough. Need to hit em more!!!
(http://www.ahmedelattar.com/images/510thighs.jpg)
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ulook good
chest strong well developed
abdominal flat pleasing to eye
arm look strong well good
leg look okfeel need to improve future contest
posing routine full energey
you great smile
diet strict no enjoyment in daily meal but get results yiu desire
thank for posting video
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ulook good
chest strong well developed
abdominal flat pleasing to eye
arm look strong well good
leg look okfeel need to improve future contest
posing routine full energey
you great smile
diet strict no enjoyment in daily meal but get results yiu desire
thank for posting video
Does Don know you're drooling over other men?