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)
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
Contest prep -4 weeks out
September 25, 2009 by Ryan Irwin · Leave a Comment
Officially one month to go before the NANBF Natural USA bodybuilding championships in Chicago, IL. Things are really going well, definition, strength, size and even energy levels doing great.
This week for supplements I added in Nitro Burn PM, which is a night time fat loss agent that also helps you reduce cortisol levels and get a good nights sleep. Also, for the workouts, almost always splitting up my lifting and low intensity cardio sessions to get a metabolism boost two times a day.
Hit PRs again this week on some lifts, did sumo deadlifts on Monday and worked up to 455 for a single, which felt surprisingly good.
Tomorrow, headed to Council Bluffs for the Bluffs Classic and IFPA Masters Pro Cup. Great competition, looking forward to watching it!
Ryan Irwin 1 month out
Ryan Irwin, beginning of precontest diet
Ecogreen multi vitamin
Quad protein (timed release protein)
Bio Heat (fat burner)
Nitro Burn PM (night time fat burner/cortisol blocker)
Creatine (Bio Cell)
L-Carnitine/Alpha Lipic Acid (pre/post workout)
Xtend (during workout and in between meals)
Omega 3/6/9
CLA
Multi Whey & Karbolyn (post workout protein/carb shake)
Beta Alanine
Casein protein (before bed and added to whey to help get in between meals)
Psyllium husk
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
