August 2009 Diet
Ok so August is my birth month and I have to give it my all. I'm getting older and I must accomplish my goal of becoming a WNBF pro natural bodybuilder before I am 26 years old. This August I will be 24 so time is winding down. I am going to be competing as a novice in the INBF World Championships and I have to win because next year I want to compete in the open and go after my WNBF pro card. So here is the new diet to go with the routine that will be posted tomorrow.
Meal 1: 1 cup oatmeal, 6 egg whites & 1tbs olive oil.
Meal 2: Chicken Breast, 2 cups green salad & 1 cup black olives.
Meal 3: 3 scoops BSN True Mass in water.
Meal 4: 1 chicken breast, 1 sweet potato, 1 cup broccoli & 1tbs olive oil.
Meal 5: 1 cup cottage cheese, 1 cup blue berries & 2tbs peanut butter
Post Workout: 3 scoops BSN True Mass in water.
BSN True Mass
Transformation
Most people don't believe me when I tell them about how I transformed. So here is a picture of me taken January 1st 2007 when I was 150lbs and skinny as hell.
2007 was also the year I decided to started training and when I got into bodybuilding. After a lot of blood, sweat and tears. This is the current me.
This is why I can say with confidence you can transform yourself and be the you you want to be without the use of drugs. I am 100% natural and I look the way I do because I train both hard and smart and I eat smart. You need to have patience if you want results because it won't happen overnight. I made the progress I did in such a short period of time because I educated myself on nutrition, supplementation and training. I also have the The New Encyclopedia of Modern Bodybuilding by Arnold Schwarzenegger to thank for most of my progress because it was one of my first source of information on training and dieting.
I have come a long way. Now I am 190lbs and one step closer to my goal of being 250lbs with 5% bodyfat.
Nutri-Sport
Thursday I went down to Nutri-Sport located in Manhattan at 237 W. 15th Street between 7th and 8th Avenue to meet with the owner Angel about a possible sponsership. Nutri-Sport is a vitamin and supplement store. View the video below to see what transpired. I will be helping Angel with his website and be on the lookout for a follow up video in two weeks.
The First Time
I think it's true what they say no one ever forgets their first time. In this case I'm talking about the first time you've had a serious workout. I remember mine like it was yesterday. It was 2 years ago when I started working out and trained arms for the first time. I couldn't sleep that night because I had to sleep with my arms straight because my biceps would hurt like hell if my arms bent. I would wake up in the middle of the night in pain because somehow my arm ended up in a slightly bent position. Man that was the best workout ever I was sore for almost a week. Every arm workout I chase that pain like a drug addict chasing his first high.
If you've never worked out intense before here is what to expect. I say intense because it is very possible to go to the gym and waste time, which I see quite a few people go to the gym and do. They never train as hard as they need to and as a result they see no result. Look at some of the people in the gym today and I guarantee a year from now some of them will look the same if not worst even though they go to the gym regularly. Now back on track, after an intense workout you will experience delayed onset muscle soreness (DOMS). DOMS is the pain or discomfort often felt 24 to 72 hours after exercising and subsides generally within 2 to 3 days. This is normal even though it may feel like you were hit by a truck. The only pain you should be concerned with is joint pain (however if you are doing plyometrics for the first time there might be slight joint pain after because of the heavy pounding, which is ok as long as it's not too much discomfort). If your muscles hurt after a workout you did your job.
If you've been working out and never experienced DOMS you should increase the intensity of your workout. You can increase exercise intensity by decreasing rest times, increasing the load, increasing the rep range or increasing the amount of sets.
Remember "pain is only weakness leaving the body" and chase or at least rember that first time you experienced DOMS.
My Team
If you pay attention to my workout videos you will see I tend to have 3 workout partners. When it's time to build size and strength it's perfect because it gives each of us the right amount of rest to get the weights up. When we are working on definition and separation we compensate for the extra workout partners by super-setting to cut down on the rest times. We are almost at the end of the volume training program and here is a look at everyone's back and a little info about who they are.
Above is a photo taken last week without my knowledge of my back lol. I must say my back is starting to look like a face. You should already know who I am but in case you don't. I am Avadean Lewis, an INBF natural bodybuilder and certified personal fitness trainer. If you want more info visit the bio section of the site.
Above is former Bronx, New York track star Marvin Campbell. I have been working out with Marvin for about a year now, we met in the Bally Total Fitness that used to be in New Rochelle. Marvin is 24 years old and he is strong as an Ox. His track days have made him very vascular. Marvin's greatest strengths are his chest, back and abs, however if you asked him he'd probably say he had no strengths. His greatest weakness is his lack of symmetry and confidence. He stropped running track after suffering a knee injury while on the Bronx Community College track team as one of their greatest stars. He was the 2004 to 2005 city athlete of the year. He currently attends and works at IONA College. Feel free to google him.
Above is the newest addition to the team Richard Romero. Rich is 34 years old and he started training with me about 2 months ago. He is a beast and genetic freak. He has made more progress in a month than some guys make in a year. He never worked out hard in the past but he used to play football. He suffered a shoulder injury a while back that he still hasn't come back 100% from but with my guidance I will have him competing in the INBF as a novice next year. Rich is a true fitness enthusiast and you can google him too.
Above you have the final member of my workout team 20 year old Hector Rosado. Hector is a wrestler who grew up in Los Angeles. He wrestled in Kentucky for about 4 years. He moved to New York last year and recently became a personal trainer. He can be a bit of a handful at times but he's a cool guy once you get to know him. He has been working out with me since he started working in Bally Total Fitness earlier in the year. Hector has great potential but he works out too much so he doesn't make gains as fast as he should. What can I say he is hardheaded lol. Hector would describe himself as having muscles of steel and a heart of gold (lol I must admit it's kind of catchy lol). Google him to find his wrestling videos.
Hope you guys enjoyed learning a bit about my workout partners. Keep an eye out for workout videos of us in the future.
Untitled
Everyday I hope and I pray
Trying to make it one day
On this earth I'm here to stay
From the right path I won't stray
From hypocrites and badmine I walk away
Music and poetry always take me away
Freeing my mind while holding tears back
I don't really like where I'm at
So I'll continue saying a prayer a day
Until God takes me away
Evaluation Time
To see where I need to most work to get ready for the INBF world championships on November 14th I took a few photos in posing trunks. I wasn't pumped up because I think it's better for evaluating where I'm at right now.
I have to get my right leg more seperated to match my left.
I definitely need to get my abs on point.
I realize I tend to pose my right arm lower than my left so I have to fix that.
Lastly I need more width on my lats.
So those are the obvious things I need to correct to be in competition shape. There are a few other things but I'll start by fixing the 4 I listed above 1st. Wish me luck and feel free to add a comment with constructive criticism.
I was suppose to do a professional photo shoot over the weekend but it got pushed back.
Someone
I want to find a girl to make my wife
Someone I can treat real nice
Someone with both beauty and brains
Innocence and truth
Someone who drives me crazy only when we're apart
Someone to fill the void in my heart
Someone to build me up
Someone to help me should I ever fall
Someone to forever be by my side
Someone to give all my heart
Should that be you just say I'm that special someone
Bodybuilding Goals
These are the measurements I want to achieve in the long run:
Weight: 250 pounds
Arms: 21 inches
Waist: 30 inches
Thighs: 31 inches
Calves: 21 inches
Bodyfat: 5%
These are my current measurements:
Weight: 190 pounds
Arms: 17 inches
Waist: 31 inches
Thighs: 25 inches
Calves: 15 inches
Bodyfat: 10%
These are my year end measurement goals:
Weight: 200 pounds
Arms: 17.5 inches
Waist: 30 inches
Thighs: 26 inches
Calves: 16 inches
Bodyfat: 8%
Aside from adding inches I want to place 1st in the novice class of the 2009 November INBF World Championships. I also need to add more mass to my traps, forearms and chest. Everything else seem to be going according to plan. I definitely need to work on my abs because they have been lagging behind, mainly because I never train them, the same goes for my forearms. From here on out its 100% and no less. Now that I have some good workout partners that don't quit on me I think I'm in a good position to make it happen. I am thinking that next year Richard Romero might be ready to compete as a novice in the INBF. He has a good frame and responds well to the training I've been putting him through. He just need to bring up his legs and chest and get his bodyfat down to be in competition shape. I will be teaching him how to pose once I start practicing my posing for my upcoming contest. I will definitely get it pictures and video of him working on his posing, should be fun.
I have also developed a friendship with NPC bodybuilder and personal trainer Darnell and we are working together to help each other get ready for the stage in November. I'm showing him new training techniques and he is guiding me with nutrition. I'm sure he will keep me faithful with the cardio once I start doing it because he is very motivating and he is highly motivated himself.
I gotta win my pro card next year!
Next week I will put up the pictures I will take this weekend so everyone can see where I am at and provide constructive criticism.
