Results from IFPA Pro International
September 28, 2011 by Ryan Irwin · Leave a Comment
Last weekend was the climax of 18 weeks of dieting and year round training as I hit the stage for the IFPA Pro International in Kansas City. I knew going in that this would be one of the toughest contests I have been in and it didn’t disappoint.
There were 12 of us in the lightweight men class from all over the US and Canada. I weighed in at 151.5, which was 10lbs heavier than my last contest (July ’10) but I was still one of the lightest onstage. I was very pleased with this increase in mass (mainly in legs/back) which I attribute to my powerlifting training. However, my conditioning wasn’t as razor sharp as it needs to be to place at this level. There were a couple factors that attributed to this, which I recognize and will improve for next time (color being one of them).
I am now reverse dieting, slowing bringing my nutrient intake up to allow for my metabolism to increase without gaining a bunch of bodyfat. This actually requires more discipline than the regular diet in my opinion as the contest it will affect is a year away. However, champions are made in the off season (in fact one would say there is no “off season”).
A big thank you to my amazing wife, Mandee who I could do none of this without her love and support. Also to my training partners, Cody Nour and Mike Beiter, who push me past my limits and was there through all the workouts. Cindy McGuire at Hands On Sports Massage and Dr. Tyler Molstre at True Life Chiropractic, which both helped my recovery tremendously and kept me injury free. Finally, Scivation for all their support and supplementation on my journey.
My next goal is back to powerlifting. I am again going to be competing at the Raw Challenge at the Arnold Sport Festival in March of 2012, and will be doing the USAPL meet in Freemont, NE as a warm up in December. By staying strong through my contest prep, I am looking to smash my previous personal records (PRs) this year. You can follow my training blog here.
Below are some pictures of prejudging and finals, along with my posing routine.
Side intercostal
Front double bicep
Rear double bicep
Side chest
For questions on training, precontest coaching or meal planning, email ryan at: ryan@nutrisportfpt.com
Nutri-Sport and Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515.331.2141
Nutri-Sport East
4400 East University, Suite B (in the Lakeside Fitness building)
Pleasant Hill, IA 50327
515.266.2225
(soon to be at 1003 8th St SW, STE K in Altoona)
Peak week for IFPA Pro International Bodybuilding Championships
September 14, 2011 by Ryan Irwin · 1 Comment
This week marks the final week of my 18 week precontest diet that began on May 16th. In a few more days I will take the stage in Overland Park Kansas with some of the top IFPA professional natural bodybuilders in the world. I am feeling ready for it, my conditioning is there and I am going to come on stage with an additional 5-7lbs of muscle which I am very pleased with. The contest is the IFPA Pro International at Johnston County Community College.
The final week is really like most sports, a taper to hit the contest fresh and fully charged. I back down on my training, both lifting and cardio, to allow my muscles to fully heal and fill out. Additionally, I increase the amount of carbs to help my glycogen levels increase to create full muscle bellies and look pumped and vascular when I flex onstage. At this point all the fat loss that is going to happen has occurred and the final week out is not the time to be killing one’s self with last minute cardio. It is also not the time to try some new exercise that you saw someone do in the gym. You don’t want to injure or tear down a bunch of muscle fiber this week, stick with the training you know. I maintain my training blog here.
Additionally, no last minute extreme diet tactics are needed either. Common practices included severe carb depletion then loading, sodium loading then depletion, potassium loading, water manipulation and dehydration, etc.. These are all extreme diet measures that not only don’t have good scientific basis behind them but also can cause extreme reactions and it is a roll of the dice if they are going to improve one’s appearance.
Instead, letting your body be at it’s normal state, after all, if you look good 1 week out from the contest, why mess with it? Dehydrating one’s self is probably the biggest mistake, especially for natural competitors who don’t have to worry about water retention from steroids. Muscle is 70% water, so why on earth would someone want to drop their water intake and flatten out? As long as you maintain the normal environment, drinking water up to the contest won’t cause water retention under the skin, but rather just make you full and hard.
My current supplement stack:
Scivation Whey, Novem (preworkout), Xtend
Global Formulas Bio Heat, Bio Burn, 7 keto, green tea, forskolin, GPLC
NOW Foods multi, omegas, antioxidants, MCT oil, liquid egg whites & casein (before bed)
Creatine, beta alanine, L-carnitine, HMB, D-Aspartic acid/Estracourt, ZMA, Arginine/Ornithine
A huge thank you to Hands on Sports Massage and True Life Wellness for their services in helping me prepare for this contest. Massage therapy and chiropractic care has kept me healthy, recovering and being able to bring 100% to my workouts everyday. Would highly recommend both of these service providers.
Looking forward to bringing it to the stage! Pictures will be coming and will post here on the blog. Goals set for after the contest: reverse diet for lean gains, compete in powerlifting in Dec in Freemont, NE, then the Arnold in March in OH, then switch gears back to bodybuilding and bring an improved package to the stage in 2012.
For questions on training, precontest coaching or meal planning, email ryan at: ryan@nutrisportfpt.com
Nutri-Sport and Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515.331.2141
Nutri-Sport East
4400 East University, Suite B (in the Lakeside Fitness building)
Pleasant Hill, IA 50327
515.266.2225
(soon to be at 1003 8th St SW, STE K in Altoona)
Contest prep update: 3 weeks out for IFPA Pro International
August 26, 2011 by Ryan Irwin · Leave a Comment
Tomorrow marks 3 weeks out from the IFPA Pro International in Kansas City. I am feeling right on track and have been extremely impressed with this contest prep! As of now I am looking to come in 5-7lbs heavier than my last outing in just as good if not better condition.
Keys to this:
- Lifting heavy and hard (5-1 reps on compound exercises)
- Keeping carbs as high as possible
- NO FASTED STATE CARDIO
- Diet longer (18 weeks)
- Staying lean and focused in the off season
You can see my training log here but I am staying strong so I can be ready for the upcoming powerlifting season. A key component for me to hit PRs this next season is to not get weaker now. As of this AM I was 154.5 empty and I stepped onstage at 145 last year in July.
At 5 weeks out I added D-Aspartic Acid (a natural test booster) and HMB (recovery enhancer) as I grind through the last month of training. At 4 weeks out I added Nitro Burn PM to further enhance fat loss, plus help with a deeper sleep for recovery.
There will be some very tough competition in the lightweight class, but I plan on going up and just looking my best! Hope to have progress picks next week (been slacking on the pics cause too busy with everything else!) 
For information on contest prep coaching, email Ryan at: ryan@nutrisportfpt.com
Nutri-Sport and Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515.331.2141
Nutri-Sport East
4400 East University, Suite B (in the Lakeside Fitness building)
Pleasant Hill, IA 50327
515.266.2225
(soon to be at 1003 8th St SW, STE K in Altoona)
Precontest progress update: 7 weeks out IFPA Pro International
July 30, 2011 by Ryan Irwin · Leave a Comment
I have not been doing a very good job at updating our blog with my precontest progress, but I assure you it has been in full swing!! I began dieting 18 weeks out (happened to be the Monday after the Nutri-Sport Natural Iowa) and am currently 7 weeks out. The IFPA Pro International contest is Sept 17th in Kansas City. This is an IFPA natural pro bodybuilding contest that will have two if not three different weight classes.
Prep has been going great, if all comes in like I expect, I will be 5lbs heavier than my last contest, just as conditioned if not more so. Additionally, strength has continued to be there as my powerlifting goals are right there next to my bodybuilding goals. I am invited back to the 2012 Arnold Sports Festival in March of ’12 so I don’t want to lose a bunch of strength and start my powerlifting cycle weak. We have been running 5/3/1 as you can see in my training log here.
Currently I am doing both sprint HIIT cardio and SS cardio. I am still lifting heavy to retain muscle and relying on diet and cardio for bodyfat loss.
My supplement stack is as follows: Creatine, beta alanine, L-Carnitine, Xtend (during), Casein, Scivation Whey, MCT oil, Bio Heat, Great Tea, CLA, ZMA, Arginine/Orthinine, antioxidants, multi, 7 keto, liquid egg whites, Novem/GPLC. Fish oil, D-Aspartic Acid/Estracourt.
I started my off season about 170lbs and am currently about 158. Last time I stepped on stage around 143/145 so hopefully I’m going to be about 150. Below are my 18 week starting pick and my 8 week out pic.
Continuing to refeed higher carb days 2x per week for muscle retention and to keep metabolism ramped up. Will add in Burn PM soon as well as HMB to help stay as anabolic as possible.
Thank you to everyone for their support!
Ryan
18 weeks out side chest
8 weeks out side chest
For information on customized meal planning/training or contest prep coaching, email: ryan@nutrisportfpt.com
Nutri-Sport and Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515.331.2141
Nutri-Sport East
4400 East University, Suite B (in the Lakeside Fitness building)
Pleasant Hill, IA 50327
515.266.2225
Results of NANBF Nutri-Sport Natural Iowa & Central Midwest Championships
May 17, 2011 by Ryan Irwin · Leave a Comment
This was the 17th year of the NANBF Nutri-Sport Natural Iowa & Central Midwest Championships and it was the best year ever!! With a record 114 competitors and a packed house full of spectators, the energy was high and the physiques were impressive! For more information check out the website: www.naturaliowamuscle.com
| Iowa Women | |
| 1st | Johnson, Brooke |
| 2nd | Lovan, Kelly |
| 3rd | Stenberg, Melissa |
| 4th | Kramer, Amy |
| 5th | Myers, Barbara |
| Iowa Men Short | |
| 1st | Bennett, Eric |
| 2nd | Morrell, Andy |
| 3rd | Eliason, Kevin |
| 4th | Ashley, Jim |
| 5th | Michels, Scott |
| 6th | Wook, Steve |
| 7th | Robertson, Bill |
| Iowa Men Medium | |
| 1st | Bird, Tim Overall Champion |
| 2nd | Floyd, Casey |
| 3rd | Lynch, Chris |
| 4th | Puttmann, Ben |
| 5th | Beaty, Brian |
| 6th | Wirth, Travis |
| 7th | King, Ryan |
| Iowa Men Tall | |
| 1st | Yilek, Brandon |
| 2nd | Soltis, Marc |
| 3rd | Sickerson, Darren |
| 4th | Taylor, Adrian |
| 5th | Witte, Justin |
| 6th | Johnson, Matt |
| 7th | Noe, Dan |
| 8th | Emerson, Scott |
| Teen Men | |
| 1st | Morrissey, Cory |
| Collegiate | |
| 1st | Flanigan, Ian |
| 2nd | Griffith, John |
| Mixed Pairs | |
| 1st | Johnson, Brooke |
| 1st | Johnson, Matt |
| 35+ Women | |
| 1st | May, Christyn |
| 2nd | Sasek, Tami |
| 3rd | Stenberg, Melissa |
| 4th | Kramer, Amy |
| 5th | Brenner, Jenni |
| 6th | Ebeck, Terry |
| 40+ Men | |
| 1st | Yilek, Brandon |
| 2nd | Noe, Brian |
| 3rd | Ashley, Jim |
| 4th | Morrell, Andy |
| 5th | Lynch, Chris |
| 6th | Balder, Terry |
| 7th | Harmon, Gene |
| 8th | Jacobs, Frank |
| 9th | Shchultz, Randy |
| 10th | Emerson, Scott |
| 11th | Rosburg, Rod |
| 40+ Women | |
| 1st | Sasek, Tami |
| 2nd | Takes, Lisa |
| 3rd | Myers, Barbara |
| 50+ Men | |
| 1st | Robertson, Bill |
| 2nd | Jackson, Rick |
| Submasters Men | |
| 1st | Messerly, Ben |
| 2nd | Taylor, Adrian |
| 3rd | Witte, Justin |
| 4th | McGilbray, Tywan |
| Novice Women | |
| 1st | Takes, Lisa |
| 2nd | Stenberg, Melissa |
| 3rd | Myers, Barbara |
| 4th | Ebeck, Terry |
| Novice Men Short | |
| 1st | Bennett, Eric |
| 2nd | Michels, Scott |
| 3rd | Abdul Rahim, Maitham |
| 4th | Dvorak, Bill |
| 5th | McAuliff, Taylor |
| 6th | Robertson, Bill |
| 7th | Schultz, Randy |
| Novice Men Medium | |
| 1st | Pugh, Robert Overall Champion |
| 2nd | Beck, Matthew |
| 3rd | Sharp, Scott |
| 4th | Eliason, Kevin |
| 5th | Beaty, Brian |
| 6th | Jackson, Matt |
| 7th | Coleman, Maurio |
| 8th | Wook, Steve |
| Novice Men Medium Tall | |
| 1st | Messerly, Ben |
| 2nd | Noe, Dan |
| 3rd | Puttmann, Ben |
| 4th | Harmon, Gene |
| 5th | King, Ryan |
| 6th | Cox, Curt |
| 7th | Perry, Conway |
| 8th | Rosburg, Rod |
| Novice Men Tall | |
| 1st | Soltis, Marc |
| 2nd | Jones, Chris |
| 3rd | Flanigan, Ian |
| 4th | Reyes, Elvin |
| 5th | Griffith, John |
| 6th | Hartman, Matt |
| 7th | Hornbrook, Aaron |
| 8th | Emerson, Scott |
| Iowa Figure Short | |
| 1st | Ervin, Jessica **Overall Champion |
| 2nd | Lovan, Kelly |
| 3rd | Henning, Lori |
| 4th | Johnson, Elicia |
| 5th | Martinolich, Tara |
| 6th | Stenberg, Melissa |
| 7th | Dykstra, Michelle |
| Iowa Figure Medium | |
| 1st | Foster, Jennifer |
| 2nd | Grimes, Marissa |
| 3rd | Armstrong, Connie |
| 4th | Stechalin, Brit |
| 5th | Theobald, Lenore |
| 6th | Anderson, Ariel |
| 7th | Kouba, Moriah |
| Iowa Figure Tall | |
| 1st | Johnson, Brooke |
| 2nd | Wente, Kimberly |
| 3rd | Yilek, Geni |
| 4th | Veenstra, Kristi |
| 5th | Worthington, Heather |
| 6th | Bullard, Heather |
| 7th | Mueller, Tiffany |
| Beginner Figure Short | |
| 1st | Beck, Theresa |
| 2nd | Feldman, Sheila |
| 3rd | Dykstra, Michelle |
| 4th | Wilson, Abby |
| 5th | Jerulle, Pam |
| 6th | Chicken, Karen |
| Beginner Figure Tall | |
| 1st | Foster, Jennifer Overall Champion |
| 2nd | Rausch, Renee |
| 3rd | Doran, Angela |
| 4th | Edwards, Danielle |
| 5th | Anderson, Ariel |
| 6th | Allison, Shelly |
| 7th | Stull, Susan |
| Novice Figure Short | |
| 1st | Roberts, Kari |
| 2nd | Beck, Theresa |
| 3rd | Stechalin, Brit |
| 4th | Martinolich, Tara |
| 5th | Anderson, Ariel |
| 6th | Stenberg, Melissa |
| 7th | Johnson, Elicia |
| 8th | Kouba, Moriah |
| Novice Figure Tall | |
| 1st | Davis, Chelcea Overall Champion |
| 2nd | Doran, Angela |
| 3rd | Wente, Kimberly |
| 4th | Stull, Susan |
| 5th | Veenstra, Kristi |
| 6th | Koch, Heidi |
| 7th | Mueller, Tiffany |
| 8th | McGuire, Cindy |
| 40+ Figure | |
| 1st | Brattain, Lisa |
| 2nd | Theobald, Lenore |
| 3rd | Worthington, Heather |
| 4th | Doran, Angela |
| 5th | Wente, Kimberly |
| 6th | Jerulle, Pam |
| 7th | Allison, Shelly |
| 8th | Koch, Heidi |
| 9th | Chicken, Karen |
| 35+ Figure Short | |
| 1st | Brattain, Lisa ** Overall Champion |
| 2nd | Young, Susan |
| 3rd | Roberts, Kari |
| 4th | Ingersoll, Lisa |
| 5th | Shurtz, Krista |
| 6th | Stenberg, Melissa |
| 7th | Koch, Heidi |
| 35+ Figure Tall | |
| 1st | Buffa, Christina |
| 2nd | Theobald, Lenore |
| 3rd | Takes, Lisa |
| 4th | Wente, Kimberly |
| 5th | Onken, Dendra |
| 6th | Veenstra, Kristi |
| 7th | Bullard, Heather |
| 8th | Yilek, Geni |
| Open Figure Short | |
| 1st | Bishop, Susan ** Overall Champion |
| 2nd | Brattain, Lisa |
| 3rd | Edwards, Emiliy |
| 4th | Roberts, Kari |
| 5th | Lovan, Kelly |
| 6th | Young, Susan |
| 7th | Henning, Lori |
| 8th | Stenberg, Melissa |
| 9th | Shurtz, Krista |
| 10th | Martinolich, Tara |
| 11th | Johnson, Elicia |
| Open Figure Med | |
| 1st | Foster, Jennifer ** |
| 2nd | Ingersoll, Lisa |
| 3rd | Grimes, Marissa |
| 4th | Ervin, Jessica |
| 5th | Armstrong, Connie |
| 6th | Theobald, Lenore |
| 7th | Stechalin, Brit |
| 8th | Yilek, Geni |
| 9th | Wiese, Rachelle |
| 10th | Anderson, Ariel |
| 11th | McGuire, Cindy |
| Open Figure Tall | |
| 1st | Johnson, Brooke ** |
| 2nd | Kluttz, Abigail |
| 3rd | Davis, Chelcea |
| 4th | Buffa, Christina |
| 5th | Norris, Emely |
| 6th | Stark, Sheri |
| 7th | Onken, Dendra |
| 8th | Doran, Angela |
| 9th | Bullard, Heather |
| 10th | Takes, Lisa |
| 11th | Worthington, Heather |
| 12th | Edwards, Danielle |
| Bikini Iowa | |
| 1st | Barta, Lisa |
| 2nd | Leddy, Michon |
| 3rd | Hamerlinck, Kristine |
| 4th | Brazelton, Jen |
| Bikini Open | |
| 1st | Barta, Lisa |
| 2nd | Beeson, Kristin |
| 3rd | Leddy, Michon |
| 4th | Hamerlinck, Kristine |
| 5th | Brazelton, Jen |
| Open Women | |
| 1st | May, Christyn ** |
| 2nd | Johnson, Brooke |
| 3rd | Lovan, Kelly |
| 4th | Sasek, Tami |
| 5th | Stenberg, Melissa |
| 6th | Brenner, Jenni |
| 7th | Myers, Barbara |
| 8th | Kramer, Amy |
| 9th | Ebeck, Terry |
| Open Men Short | |
| 1st | Doris, Ryan** Overall Champion |
| 2nd | Pugh, Robert |
| 3rd | Boswell, Nick |
| 4th | Bennett, Eric |
| 5th | Michels, Scott |
| 6th | Morrell, Andy |
| 7th | Beck, Matthew |
| 8th | Edwards, DJ |
| 9th | Abdul Rahim, Maitham |
| 10th | McGilbray, Tywan |
| 11th | Jackson, Matt |
| Open Men Med | |
| 1st | Bird, Tim ** |
| 2nd | Floyd, Casey |
| 3rd | Armstrong, Ryan |
| 4th | Noe, Dan |
| 5th | Lynch, Chris |
| 6th | Ashley, Jim |
| 7th | Sharp, Scott |
| 8th | Balder, Terry |
| 9th | Wirth, Travis |
| 10th | Puttmann, Ben |
| 11th | King, Ryan |
| Open Men Tall | |
| 1st | Yilek, Brandon ** |
| 2nd | Soltis, Marc |
| 3rd | Sickerson, Darren |
| 4th | Agosto, Andrew |
| 5th | Witte, Justin |
| 6th | Taylor, Adrian |
| 7th | Johnson, Matt |
| 8th | Noe, Brian |
| 9th | Jones, Chris |
| 10th | Donegan, Ryan |
| 11th | Emerson, Scott |
| **Denotes IFPA Pro card winner | |
| Best Figure Presentation: Elicia Johnson | |
| Most entertaining routine: Maurio Coleman | |
| Best Female Poser: Tami Sasek | |
| Best Male Poser: Nick Boswell | |
| Karl Schneider Award: Nick Boswell |
Nutri-Sport Newsletter and Monday Madness reminder
February 4, 2011 by Ryan Irwin · Leave a Comment
Subject: Make this the best year ever!!
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Nutri-Sport | 9992 Swanson Blvd | Clive | IA | 50325 |
Results from NANBF Best of the Midwest Physique & Strength Championships
October 18, 2010 by Ryan Irwin · Leave a Comment
This past weekend in Cedar Rapids Iowa, the NANBF Best of the Midwest Strength and Physique Championships were held at Roosevelt Middle School. A record turnout in competitors, spectators and the first ever powerlifting meet held in conjunction with a bodybuilding contest made the event a huge success!! Congratulations and look forward to seeing everyone again next year!!
2010 NANBF Best of the Midwest Physique & Strength Championships
October 16th, Cedar Rapids, Iowa
Physique
Teen Men~
Jacob Hines 1st
Collegiate~
Mitch Hines 1st
Don Feldman 2nd
Women’s Sub-masters~
Jamie Dengler 1st
Lesli Murphy 2nd
Men’s Sub-masters ~
Greg Gabriel 1st
Jeremy Glazier 2nd
Women’s Masters~
Chris Goodman 1st
Jan Mielke 2nd
Helen Brown 3rd
Terre Kern 4th
Becky Washler 5th
Men’s Masters 40+ ~
Ed Castillo 1st (Best Male Poser)
Jim Ashley 2nd
Jamie Johnson 3rd
Sonny Clayton 4th
Jonathan Stewart 5th
Men’s Masters 50+ ~
Sam Langston 1st
Brent Mielke 2nd
William Robertson 3rd
Joel Gaede 4th
Grandmasters Men 60+ ~
Howard Cowen 1st
Allen Trask 2nd
John McCormick 3rd
Novice Women~
Helen Brown 1st
Terre Kern 2nd
Men’s Novice Short~
Sam Langston 1st (Overall Novice Champion)
Grant Shirley 2nd
Jeremy Glazier 3rd
Maitham Rahim 4th
Jamie Johnson 5th
Joel Gaede 6th
Men’s Novice Tall~
Jeff Wickham 1st
Dustin Malloy 2nd
Sonny Clayton 3rd
Nick Kelly 4th
Doug Uridil 5th
Brent Mielke 6th
Don Feldman 7th
Xtreme Fit
Lesli Murphy 1st
Beginner Figure~
Deborah Even 1st
Tiffany Brianna Gayle Mueller 2nd
Natalie Jones 3rd
Jamie Dengler 4th
Diane Jones 5th
Novice Figure~
Kimberly Griffith 1st
Susan Young 2nd
Sarah Fargusson 3rd
Elicia Johnson 4th
Moriah Kouba 5th
Rebecca Moeller 6th
Masters Figure~
Susan Young 1st
Debra Even 2nd
Lisa Takes 3rd
Rebecca Moeller 4th
Figure Open~
Kimberly Griffith 1st (Best Figure Presentation)
Elicia Johnson 2nd
Lori Henning 3rd
Lisa Takes 4th
Diane Jones 5th
Brandy Wagner 6th
Danita Ward 7th
Mixed Pairs~
Brent and Jan Mielke 1st
Open Women
Chris Goodman 1st (Best Female Poser)
Jan Mielke 2nd
Helen Brown 3rd
Becky Washler 4th
Open Men Short~
Mitch Hines 1st
Chris Valentin 2nd
Jeremy Glazier 3rd
Jamie Johnson 4th
Joshua Best 5th
Open Men Medium~
Sam Langston 1st
Maitham Rahim 2nd
Jim Ashley 3rd
John Brungardt 4th
Joel Gaede 5th
Open Men Tall~
Greg Gabriel 1st (Overall Open Champion)
Korley Ward 2nd
Jacob Hines 3rd
Jeff Wickham 4th
Howard Cowen 5th
Sonny Clayton 6th
Dustin Malloy 7th
Nick Kelly 8th
Don Feldman 9th
1st Annual Best of the Midwest Push/Pull Powerlifting Meet
Bench Press
Female
114lbs
Masters 2, Jan Mielke 1st 105lbs (Best overall unequipped female bench)
148lbs
Masters 2, Terre Kern 1st 115lbs
Male
123lbs
Raw and Masters 1, Eric Green 1st 185lbs
148lbs
Raw, Steve Wook 1st 195lbs
165lbs
Raw, Joel Gaede 1st 175lbs
John Brungardt no lift
198lbs
Masters 2, Brent Mielke 1st 290lbs
Raw, Marc Soltis, 1st 270lbs
Novice, Paul Richter, 1st 255lbs
220lbs
Masters 1, Tom Waldrep, 1st 430lbs (Overall best unequipped male bench)
Joe Meyers, 2nd 290lbs
275lbs
Raw, Don Gulling, 1st 335lbs
Deadlift
Women
114lb class
Masters 2, Jan Mielke, 1st 160lbs (Best overall female unequipped deadlift)
Men
148lb class
Raw, Steve Wook, 1st 400lbs
165lb class
Raw, John Brungardt, 1st 415lbs
Joel Gaede, 2nd 325lbs
198lb class
Masters 2 class, Brent Mielke, 1st 315lbs
Raw, Marc Soltis, 1st 530lbs (Best overall unequipped male deadlift)
Novice, Paul Richter, 1st 525lbs (Best overall equipped male deadlift)
220lb class
Masters 1, Joe Meyers, 1st 405lbs
275lb class
Raw, Don Gulling, 1st 515lbs
Novice, Marc Devore, 1st 575lbs
Nutri-Sport & Full Potential Training
9992 Swanson Blvd, Clive, IA 50325
515-331-2141
Nutri-Sport training tip: Recovery or “deloading”
August 24, 2010 by Ryan Irwin · Leave a Comment
Getting one’s self into top physical conditioning, whether it’s onstage in a physique competition such as bodybuilding or figure, completing a triathlon or lifting a small house in a powerlifting meet, you train for weeks and months to get yourself into peak form to be at your absolute best you can be for that event.
Video of Ryan Irwin deadlifting at the recent Iowa State Fair powerlifting meet
You rocked the event, do the victory dance and enjoy the moment, now what???
While it’s usually no surprise the amount of work required to get there and the dedication needed, one should (needs to) plan and consider the recover or “deload” period after such an event. To progress, taper and peak then just drop back the intensity or diet overnight is a mistake.
Take a physique (bodybuilding or figure) competition for example. Besides the rigorous lifting and cardio sessions that take place, these athletes are on a very restricted diets for weeks at a time. After they enjoy a post contest victory meal, it is crucial to get back on their meal plan and do what I term “reverse dieting” to get their body back to normal. When I work with clients, I warn them that this is the hardest part of the program, as only your will power (verses getting onstage) keeps you focused. However by doing so, your metabolism speeds up and you stay leaner in the process. A much better health scenario, plus makes getting ready for the next contest that much easier!
Likewise for training. While 2-3 days off isn’t a bad idea, taking an extended time off of training is also a mistake. After pushing yourself physically extremely hard then just becoming a couch potato, you can quickly lose progress and motivation. Get back to training, but only go at 50% to allow the body to heal and recover. This keeps your metabolism running high, helps the body heal by pumping blood into the muscles and joints, plus keeps you in good habits.
So next time you peak for a competition, start planning your recovery phase for after the event. Your body will thank you for it and you will be that much ahead of the game for the next one!
For more information on how we can help you not only peak for your event but also plan an appropriate recovery plan, contact us today!
Ryan Irwin
Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportfpt.com
515-331-2141
Reverse diet -harder than the regular thing?
August 14, 2010 by Ryan Irwin · Leave a Comment
It’s been just over one month since my last bodybuilding contest. Since that time I have been following what I like to call a “reverse diet”. After restricting nutrients and increasing cardio progressively for 15 weeks to achieve a bodyfat of 3.9%, one cannot quickly shift gears and go on a normal “full feed” overnight. This would lead to a very quick and efficient accumulation of bodyfat, which not only is undesirable, but will make getting ready for the next physique competition that much more difficult.
My goal is to compete in the IFPA Yorton Cup in November of 2011. This is one of the top professional natural bodybuilding contests in the world and I will need to bring my best package to date. In order to accomplish this, I am focusing on progressively increasing my muscle mass while controlling my bodyfat. This is where the reverse diet comes into play. I continue to follow a structured eating plan, however each week I slowly increase my intake to allow for my metabolism to increase, but still foster muscle and strength gains. For me, a 1/2 pound gain each week is the goal. While this sounds great, both myself and my clients will testify that this is more difficult than the actual precontest diet. The reason is simply that you only have a long-term goal to aim for and your self-discipline to keep from eating all the foods you shouldn’t (or overeating the good ones too).
So far my progress is going great. My bodyfat as of yesterday is 5.8% and I have gained 3.5lbs over my contest weight. Strength has continued to climb and I, along with the rest of Team Nutri-Sport, will be lifting at the Iowa State Fair Powerlifting meet next Sat. If you are interested in watching, it’s at the ABC/Budweiser stage on the 21st from 10-3.
I will continue to update with my progress as I continue my journey back to the pro natural bodybuilding stage. If you are interested in getting into the best possible condition (either just to get into shape or get onto stage) we can not only help get you there but also the critical adjustment period afterward to get to a maintainable condition.
Below is a video of guest posing at the NANBF ProBody Championships in July.
Keep training hard!
Ryan
Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
515-331-2141
www.nutrisportfpt.com
Update on 18 years of dedication
February 19, 2010 by Ryan Irwin · Leave a Comment
This week (Feb 17th to be exact, right after the IA state wrestling tournament) marks 18 years of when I decided to be a natural bodybuilder. I made a conscious decision that I was going to stay dedicated and put forth the required effort and discipline needed for the sport. I wasn’t shortly after that (thankfully) that I realized I wasn’t going to look like the guys on the cover of the muscle mags without the use of steroids and that WASN’T for me. I did however discover natural bodybuilding and found fulfillment in pushing myself as far as I can naturally to achieve the best ‘me’ I can.
At the time, my goal was to turn pro in 6 years (at least I had enough sense back then to know it wouldn’t happen overnight). Little did I know that it would actually take 17 years to achieve that goal. Certainly there were times that I though ‘am I ever going to make it?’ but I kept on working towards achieving the best me I could.
This past year I won my IFPA pro card and I also won the overall in NASA Powerlifting Nationals (which has been a more recent undertaking). It really feels like the past 18 years are starting to reap the rewards of all the hard work (although every single workout gives me a sense of accomplishment). It continues to motivate me to work harder and to keep working towards achieving the best me I can.
Can’t wait to see what the next 18 years brings!
Ryan Irwin onstage at 2009 NANBF USA
Ryan Irwin
Nutri-Sport & Full Potential Training
www.nutrisportfpt.com
