Precontest prep -12 weeks out
July 31, 2009 by Ryan Irwin · 1 Comment
This marks 4 weeks of dieting and precontest work. Things are moving along nicely (see photos below). I am also 4 weeks out from the Iowa State Fair Powerlifting meet. This week is my hardest training week and I kinda strained my lower back on my heavy deadlift on Wednesday (see video below). Going to Dr. Tyler at True Life Chiropractic regularly and he adjusted me on Thursday. That along with some ice and smart training, things will be good soon!
Upped the intensity some this week. Added 5 minutes of low intensity cardio and upped my intervals by two. Made some slight reductions on my carbs as well.
Ryan Irwin 12.5 weeks out
Supplement stack: Whey, powdered carbs, multi vitamin, Omega 3, Sesamin, CLA, Xtend, creatine, beta alanine, Alpha Lipoic Acid, L-Carnitine, glucosamine/chondrotin/boswellin (joints), C/E/D
Precontest preperation -13 weeks out
July 23, 2009 by Ryan Irwin · Leave a Comment
I’ve been in precontest mode now for 3 1/2 weeks and this week I feel I am really starting to see some significant progress. Hit the Iowa Games with 10 others from Team Nutri-Sport and did well! Weighed in at 157lbs. My first attempt was an easy 275. For the second attempt, I went for my current Personal Record (PR) which was 305. I’ve done it before, but I was almost 10lbs lighter. It went up real smooth (see video below). I debated about going to 310 next but since someone else in my class did 315, I had to go for it. Couldn’t get past the sticking point, but plan on nailing 310 at 155lbs for the State Fair, which would be double my bodyweight.
This week I haven’t changed much other than I am trying to squeeze in my low intensity (steady state) cardio on the opposite side of the day of my lifting (verses after). This helps get a metabolism boost two times during the day. I also hit a PR on stiff leg deadlifts (405 for 4 reps). Getting my deadlift ready for the fair, so hitting those hard too. Often I hear that people lift lighter weights when trying to get leaner, this is a big mistake. Calorie deficit from diet/cardio gets rid of the bodyfat, lifting keeps the muscle. Start lifting light, your body will lose muscle more easily verses if you give your body a reason to hang on to it.
Below are the starting pics and ones from this week -progress is being made!
Overhead Abdominal shot
Nutri-Sport Training Tip -Shoulder/glutes
July 20, 2009 by Ryan Irwin · Leave a Comment
In this video, Daira and Tasha demonstrate a great exercise that targets your shoulders, glutes and balance/coordination. Try this as a warm up or a finisher on either your next shoulder or leg day.
Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive IA, 50325
515-331-2141
Precontest preperation update -14 weeks out
July 16, 2009 by Ryan Irwin · Leave a Comment
This week marks 2.5 weeks since I began my precontest prep for the NANBF Natural USA in October. So far, things are progressing well. My bodyfat has begun to drop, while my strength has continued to climb. In fact, this Sunday I am competing in the Iowa Games bench press contest along with 10 others from Team Nutri-Sport. Hopefully I will be able to improve on my performance from last year and reset the state record at my bodyweight.
This week I added CLA (Conjugated Linoleic Acid) to my supplement stack. CLA is a fatty acid that has been demonstrated to improve body composition (lower bodyfat, increase muscle mass). I am using 3.4 grams per day, which is what the effective dose is from the studies. This the only other fat loss agent at this time I am using. I believe it is more effective to introduce additional items as the bodyfat gets lower and it get’s more challenging to drop it (plus it’s easier on the budget too!)
Below is one of the beginning pics and one from this week. I actually weighed in the same on Wednesday, but I believe it was due to water retention and GI Tract weight. Things are changing and I’m pleased thus far! Plan to report in weekly, my daily blog can be found here
16.5 weeks out, July 1st
14.5 weeks out
Current supplements:
Acetyl-L-Carnitine, Alpha Lipoic Acid, Creatine, Beta Alanine, BCAA & Glutamine (Xtend), Vasocharge (pre workout), multi-vitamin (xtra C, E, D), whey protein, Sesamin, Omega 3/6/9.
Bodysculpting starts in less than 2 weeks!
July 14, 2009 by Ryan Irwin · 1 Comment
On July 27th, the next 9 week Bodysculpting session begins! If you are looking for a way to shake up your workouts or are in a rut (or know someone who need to start working out), this program is it!
The workouts are 4 days per week (MWFS), focusing on weight training (free weights, cables and machines) for muscle/strength gains and cardio/abs (plyometrics/”boot-camp” style drills/equipment) focusing on increasing the metabolism and burning calories. This workout program is designed in such a way to help people keep/build muscle and lose the bodyfat!!
While people get amazing results, it’s not just a short-term 9-week “transformation” it’s a way to get you in a healthy lifestyle for good! Proper nutrition and lifestyle habits will be a focus and reinforced as well throughout the course. It’s not easy, but it works and is fun! Class size is limited to 8 and starts soon so stop in or call today to get your spot! Times are 5 AM, 6 AM and noon. We also have shower facilities to get you ready and off to work! Cost is $275 for 9 weeks, we only have a few spots open. Come in and inquire today!
In only 4 weeks on the current session:
Felicia has 5″ on her waist/hips and lost 4.3% bodyfat, with a total fat loss of 11.5lbs, while maintaining her muscle tissue!
Molly lost 4.6″ on her midsection, lost 4% bodyfat and losing 8.5lbs of bodyfat and kept her lean muscle mass!
Jason has gained almost a full inch on his arms and thighs. He has also dropped 2% bodyfat while increasing his size and strength!
DJ, before and after Bodysculpting course
Nutri-Sport & Full Potential Training tip: low cable rows
July 9, 2009 by Ryan Irwin · Leave a Comment
The lats are sometimes a difficult muscle group for people to work and “feel”. This is a great exercise that really hits this region of the back.
In this video, Ryan Irwin demonstrates this exercise:
Nutri-Sport & Full Potential Training
9992 Swanson Blvd in Clive
515-331-2141
Precontest preperation is on!!
July 3, 2009 by Ryan Irwin · Leave a Comment
July 1st marked the beginning of my precontest preparation for the NANBF Natural USA bodybuilding competition. The event is on October 24 and is in a suburb of Chicago. This is a pro-qualifying contest for the IFPA. Four years ago I placed 4th, three years ago I placed 3rd. I took the last two years off to make improvements, so hopefully this is my year!
My diet is planned out and I am going to gradually dial it in over the next 16 weeks to preserve as much muscle as possible while getting extremely lean. I also am going to do a bench press meet (Iowa Games) on July 26th and a push/pull meet (Iowa State Fair) on August 22nd. Keeping my strength up while in precontest mode will be an interesting experiment, looking forward to the challenge!
For supplements, at this point I am using creatine, alpha lipoic acid, acetyl-L Carnitine, CLA, along with my Essential Fatty Acids and vitamins. Cardio includes both high intensity sprints and steady state.
Below is one of the “before” pictures. I am about 10.5% bodyfat per calipers and sitting around 160-163. I will continue to update and post changes throughout this journey!
Ryan Irwin 16 weeks out
