Author Topic: Video of my posing routine from last week (Read 2858 times)

BIG ACH · « **on:** August 02, 2008, 09:23:03 PM »

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

Hope you enjoy!!!!

Ex Coelis · « **Reply #1 on:** August 02, 2008, 09:28:10 PM »

finally a 'natural' competitor who isn't a lying bastard

need more size but I'm sure you know that - keep us updated!

candidizzle · « **Reply #2 on:** August 02, 2008, 09:30:22 PM »

good arms. its obvious you did alot of cardio. youll look better doing the moves when you fill out a litle bit more.

BIG ACH · « **Reply #3 on:** August 02, 2008, 09:44:28 PM »

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!

Bast000 · « **Reply #4 on:** August 02, 2008, 09:46:32 PM »

Quote from: BIG ACH on August 02, 2008, 09:44:28 PM

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?

haider · « **Reply #5 on:** August 02, 2008, 09:47:59 PM »

Quote from: BIG ACH on August 02, 2008, 09:44:28 PM

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.

BIG ACH · « **Reply #6 on:** August 02, 2008, 09:54:18 PM »

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

The Master · « **Reply #7 on:** August 02, 2008, 10:05:11 PM »

Looking good man

Bast000 · « **Reply #8 on:** August 02, 2008, 10:07:45 PM »

0 grains in your diet, that is very strict.

flexingtonsteele · « **Reply #9 on:** August 02, 2008, 10:09:06 PM »

u looked great bro! nice and lean, awesome job, and good posing routine!

BIG ACH · « **Reply #10 on:** August 02, 2008, 10:12:45 PM »

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.

Bast000 · « **Reply #11 on:** August 02, 2008, 10:13:47 PM »

Quote from: BIG ACH on August 02, 2008, 10:12:45 PM

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?

jtsunami · « **Reply #12 on:** August 02, 2008, 10:14:18 PM »

you look great, are you natural or enhanced?

flexingtonsteele · « **Reply #13 on:** August 02, 2008, 10:16:58 PM »

Quote from: BIG ACH on August 02, 2008, 10:12:45 PM

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??

BIG ACH · « **Reply #14 on:** August 02, 2008, 10:19:15 PM »

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.

Bast000 · « **Reply #15 on:** August 02, 2008, 10:20:35 PM »

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?

BIG ACH · « **Reply #16 on:** August 02, 2008, 10:23:04 PM »

Quote from: flexingtonsteele on August 02, 2008, 10:16:58 PM

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!!!

BIG ACH · « **Reply #17 on:** August 02, 2008, 10:24:40 PM »

Quote from: Bast000 on August 02, 2008, 10:20:35 PM

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.

wavelength · « **Reply #18 on:** August 03, 2008, 12:32:46 AM »

Looks like you were in great condition, congrats!
Funny routine but no back poses.

BIG ACH · « **Reply #19 on:** August 03, 2008, 07:18:18 AM »

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!

wes · « **Reply #20 on:** August 03, 2008, 07:21:13 AM »

The best I`ve ever seen you bro...............congra ts!!

Stay lighter in the off-season.........no need to lose 50 friggin` pounds bro.

burn2live · « **Reply #21 on:** August 03, 2008, 07:24:12 AM »

Wow, intense diet. Nice work man

BIG ACH · « **Reply #22 on:** August 03, 2008, 07:28:55 AM »

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

triple_pickle · « **Reply #23 on:** August 03, 2008, 07:38:46 AM »

props for competing but do you ever train legs

BIG ACH · « **Reply #24 on:** August 03, 2008, 07:43:35 AM »

I do train legs, but they are my weakest body part, I guess not enough. Need to hit em more!!!