Getting Hany Ramrod's FST-7 DVD!

Ordered Hany Ramrod's FST-7 DVD from bodybuilding.com back on the 10th Dec.

FST stands for Fascia Stretch Training. I think Fascia has always been an under investigated aspect of bodybuilding.

Was a chance it could have been here by Christmas Eve. Hoped it would be here for New Year. No sight of it yet. :( Hope it's just lost in the Christmas post log jam.

Much anticipation, my training needs a kick up the arse.

quiet month... diet hacking

Been a quiet month...

But in my spare time I hacking away on some code to do the dietary calculation for an eating plan.

Basically submit an eating plan and see how its goes on energy, protein, carbs & fats, tweak, and finally print. Result, a pre generated eating diary: 'eat & tick'!

Spring is state titles season!

Got to two state titles in the last fortnight. Both INBA & NABBA Queensland titles. Great time at both. Nothing stirs motivation like going to a comp.

Dave from my gym placed third in his Masters division at the NABBA title, congrats Millsy.

New job.

Just started a new job. Now I'll be able to get my diet into working order. While it's to late to compete this year. I will compete next year. *nails flag to mast*

Prep and Motivation

Competition preparation is always great motivation, weather you're competing or not. Indeed it's part of how I select where I train!

Prep for the autumn competition season is in full swing here.

Two guys at my gym are getting ready to compete.

One guy, David, all organised. Started his diet on the 27 January, the day after the Australia Day public holiday. He's had one disruption. A few weeks back, during the same rain event the caused the South West Queensland floods, he got hit by a young hoon driver on a wet round-about. He's fine, just some bad bruises. The doc said he should take three weeks off. He was back on a week, doing the unaffected body parts and feeling his way with the rest. On you D!

I'm helping the other guy a bit, with his diet and posing. It will be his first competition. All a big learning process. He's leaning up nicely, now I just gotta get him to remember to set his feet first when he poses. ;) Next, choosing his music.

It's all great motivation. Indeed, one of my criteria for selecting a gym is that having competitor on staff and/or in the membership. Pic on the notice boards & walls as always a good sign. A thing to look for when scouting for a place to train.

Cheers,

Gnoll110

Where did January go?

Half way through a 2 month training cycle. My job for the day is to do a new diet.

Getting out the nutrition counters now.

Out of interest what methods are people using to work out their protein intake? I'm going to use 1g per lb of lean body mass.

Comments?

Rest and recovery!

Haven't trained since Christmas Eve.

Why. Recovery & recuperation. Anyone who's training regularly and hard needs to take a break from the gym from time to time.

Personally I take a week off every two months. In my younger days, it was a week every 3 months. A time for a full revamp of the training routine.

Because it fits in with the holiday season (late Dec) and the end of the Spring competition season (late Oct), I generally take the last week of even months or the first of odd months off.

So if your feeling tired, a bit stale or over trained, take a week off, plan and start a new growth cycle.

All the best for the Bigger New Year.

Cheers,

Gnoll110

2009 INBA Natural Olympia

Got to the INBA Natural Olympia. Was a great day. This post is really a place holder to post some of the pics I took, Stay tune.

Competition Season Rule!

Truly is Spring now. The last few weeks have seen state titles for most federation. Personally got to the NABBA/WFF Qld titles, a mate for the gym was competing, congrats Millsy.

Got to the INBA Queensland titles too. Had a great day. On the same day as the ACT title. Phoned a mate in Canberra. He didn't answer his phone, a competitor did, "Sorry he can't make it at the moment, he's putting comp colour on (other people) at the moment". On you Jamie!

Next Saturday, 3rd October is the Australia titles down in Melbourne at the The Camberwell Centre (the pre local govt merger Camberwell Civic Centre) . Won't be there for the first time in years. Good luck everyone.

Two weeks later see the Natural Olympia titles hosted for the 3rd to in Australia. This year Queensland is host at the Southport RSL Club on Saturday, 17th October. This one I will be at!

Best of luck everyone.

Note to self: Pull finger out and post some picks!

Gnoll110

Spring is in the air!

Well winter is almost over.

Got a cold, so missed the gym for the last week. Normally I'ld train through all but the first 3 days of a cold. But given N1H1, I'll take the extra time. Don't want to be a 'plague master'.

September is the start of the Spring (in the south) competition season. So looking forward to going along, even if I'm not competing this year.

I urge anyone who is even remotely interested in competing to go along to some comps, just to get a feel and maybe to help your motivation too.

I remember I decided to do my first comp while watching a comp. I was at the '96 ANBF (now INBA) Sydney titles, decided then and there I was going to do two things in '97. Firstly I would do the '97 ANBF Sydney titles and secondly go see Hong Kong before Handover. Flow out of Sydney for 10 days in Hong Kong (side trip to Macua) on the Tuesday after the comp.

Lessons

Do it!

Reward yourself

Cheers

Dieting: Nutritional Values of Foods

Back in the '90s, Food Standards Australia published 'Nutritional Values of Australian Foods'. It's now out of print, but years ago I brought a copy from the ANU (co-op) bookshop.

Been playing with rails. So as a project I'm going to build a diet planner/evaluator site, based on data derived from 'Nutritional Values of Australian Foods'.

Will add a link here once I get a bare bones up.

Gnoll110

INBA Dubbo 2009

This years event saw a good number of competitors. 38, up on last year, the first year that the show was run as a natural show.

Stub ...

Gnoll110

In a New Gym

In Toowoomba at the moment. Been back a training for a bit over a month. Found a new gym to train at, World Fitness off James street. Only gym in town I found with a *drum roll* Power Rack! A sign of a real gym.

There are a couple of guys (Dave & Jake) getting ready to compete too. That's great for motivation. :) Will be Jake's first competition, so real try to encourage and help him get ready. Go Jake!

Gnoll110

January, back down south!

Well January finds me back down south again. Will I every escape?

Started work & at the gym on the 12. So I've been back at the gym for three weeks now.

The first two weeks were hell. Dropped poundages a lot, but still sore all over at different times. Did Delts and Triceps on the Monday (12th). That was a mistake! Triceps were too sore to allow a Pecs workout until the following Saturday. Dumb, just Dumb!


Gnoll110

Where did december go?

We didn't get to the gym this month.

Will try again this week. Still not syre weather I'll end up in Brisbane or not. That's not a good sing.

Gnoll110

Where did October go?

Where did October go?

Since the last post I've
competed,
put a house into storage
been to national titles in Queensland
and am currently helping my parents with their 'retirement' move.

On the bodybuilding front, I competed in the INBA 2008 ACT titles (12th). I did the Masters (40 to 49) division.

Weighted myself on the morning (something I usually don't get to did, as Master does not have any sub divisions), Came in a 84kgs, that a few kgs light than I thought I got to. Guess that what all the fluid control & trick in the last week are all about! I didn't place, so went to nationals as a spector only.

It's not as If I have nothing to do at Nationals (18th). Ended up helping one of the open competitors, Ben from Darwin, colour up.

Been 2 weeks since national, time to decide when I'll compete next!

Keep at it everyone!


Gnoll110

Sunday, 28 September, 2008

Wake at 6:15, in Sydney for the INBA NSW natural physique state title. Mate Jamie is doing the open division.

@0625
50 minute walk along Windsor Rd.

@0740
Rice porridge
Egg whites & a yoke


Gnoll110

Friday, 19 September, 2008

Wake at 5:10 am

@0520:
Whey Protein Shake
Glutamine
Morph GXR-3 (iSatoti)
BCAA 12000 powder (Ultimate Nutrition)
TestostroGrow (Ultimate Nutrition)
Rev-xp

@0550:
Scales: 91.1kgs.
Treadmill (10 min)
Training: Chest & Triceps.
@0655:
Treadmill (50 min)
@0745:
Whey Protein Shake
Vitargo (Nutrex)
BCAA 12000 powder (Ultimate Nutrition)

@0820:
Rice Porridge
Egg whites & a yoke

@1115:
Tuna
Pineapple slice
Green beans
TestostroGrow (Ultimate Nutrition)
Rev-xp
CLA

@1400:
Tuna
Green Beans


Gnoll110

Thursday, 18 September, 2008

Wake at @5:00am.

@0530:
Walk Mt Taylor (50 min).

@0710:
Rice Porridge
Egg whites & a yoke

@1030:
Tuna
Pineapple slice
Green beans
TestostroGrow (Ultimate Nutrition)
Rev-xp
CLA

@1330:
Tuna
Green Beans

@1630:
Meal Replacement Shake (Pro MR/CNP)
CLA
BCAA

@1800:
Walk Mt Taylor (50min)

@1930:
Fish
Brocilli
TestostroGrow (Ultimate Nutrition)

@2200:
Casein Protein Shake
Glutamine

@2245
Bed

Wednesday, 17 September, 2008

Wake at 5:25 am

@0535:
Whey Protein Shake
Glutamine
Morph GXR-3 (iSatoti)
BCAA 12000 powder (Ultimate Nutrition)
TestostroGrow (Ultimate Nutrition)
Rev-xp

@0555:
Scales: 91.4kgs.
Treadmill (10 min)
Training: Legs.
@0700:
Treadmill (50 min)
@0750:
Whey Protein Shake
Vitargo (Nutrex)
BCAA 12000 powder (Ultimate Nutrition)

@0820:
Rice Porridge
Egg whites & a yoke

@1100:
Tuna
Pineapple slice
Green beans
TestostroGrow (Ultimate Nutrition)
Rev-xp
CLA

@1330:
Tuna
Green Beans

@1645:
Meal Replacement Shake (Pro MR/CNP)
CLA
BCAA

@1815:
Walk Mt Taylor (50min)

@2000:
Fish
Brocilli
TestostroGrow (Ultimate Nutrition)

@2100:
Walk (50 min)

@2200:
Casein Protein Shake
Glutamine

@2230
Bed


Gnoll110