Ok i am 2 days away from stepping on stage Friday night. There is an expected 900 competitors at nationals this year.
Just competed 3 days of no carbs and carb loading today through Saturday. We will start water depletion tomorrow. Stay tuned for results.
Here we go 5 days out until Miami Nationals..Tomorrow I start the carb depletion phase for 3 days then carb load….Water deplete and stage ready….
Check out the WestCoast MP guys that will invade South Florida…
Well its been a super long camp that started August 1, 2011 and finally its coming to a close. Lenyn Nunez took over my training towards the end of August and what a difference he made just by the simple change of increasing my protein intake to 10 oz per meal v the 8 oz I had originally been on.
Now with 1 week to go all that is left is carb deplete, water deplete carb load and should be ready to step on stage November 18 in South Florida. There will be many amazing competitors in the Mens Physique Class C. Scott Clifton, Chris Villa, Brad Martyn are just a few guys going for that prestigious IFBB Pro Card to end the 2011 MP Campaign.
Well thanks for following me during this journey and stay tuned for the results next week. Im ready for some real food because tilapia and asparagus 5 times a day can wear on you.
John
IamCombat
What can I say? Lenyn has a different and unique style of training as he was trained by non other than IFBB Pro Chris Cormier. Lenyn believes is training a body part to exhaustion, if you are able to train another body part then you didn’t train the subject hard enough.
My first session with Lenyn I was only able to complete 8 working sets before I reached full muscle fatigue. Connect that type of training with his amazing knowledge of proper nutrition and cardio, now you’re set to transform your physique.
Lenyn has competed in 2 competitions, his first he not only won his class but won the overall at 193 lbs as a light heavyweight over a dialed super heavyweight that was shredded at 265 lbs to become 2011 Mr. California. A few months later competed at the prestigious USA’s in Las Vegas where he placed 4th and a very controversial 4th at that. Look for Lenyn to dominate the USA in 2012.
Anyways, Lenyn currently has me pretty much show ready with 27 days to go. He not only trains the competitve fitness competitor but also those seeking to change their lifestyle.
Look for Lenyn in the October issue of Muscular Development with Bikini competitor Vida Guerra.
Follow Lenyn on twitter @lenynnunez
Follow Lenyn on FB
To hire Lenyn for a nutrition plan, pre contest prep work or one on one training contact him at 310.464.7677
A few weeks back we introduced you to Stan McQuay’s rising star Kristy Cisneroz. Kristy competed July 23, 2011 in the Los Angeles Championships and came in 5th out of 17 competitors and qualified to compete in her first National event in Sin City Las Vegas Nevada. Feedback from the L.a Show was that Kristy had to much abs and showed to much definition for bikini, one can argue if that analysis is correct or not.
Well Kristy is back at it again and will be competing Labor Day September 5, 2011 at Muscle Beach in Venice California and then Oct 22, 2011 in Culver City Ca at the Titan Grand Prix. Be rest assured that Stan “The Man” McQuay will have Ms. Cisneroz ready for these events considering that Stan is competing himself at the 2011 Mr. Olympia in Las Vegas Nevada.
Now Kristy is requesting your HELP! She needs as many votes as possible as she has participated in the S.A.N. We Deliver Results: SAN Calendar Model Contest. With your help we can boost her votes and move her to #1. Kristy has come a long way and the pictures tell the story; a real story about a woman that found belief in herself, was determined and focused to get after her dreams. So please click here and cast your vote. NOTE that you can vote every 24 hours. Thank you in advance for your support.
What can you say about Miss Kristy….She definately squashes all excuses, 31 years old, mother, full time career and yet managed not only to completely transform her physique but competed and place 2nd in her very first show July 4, 2011, which was a questionable 2nd that could have easily gone 1st. She is disciplined and determined that nothing will stand in her way of that IFBB Pro Card. Having desire is one thing, probably the main thing but then you need to be accountable and have that winning team. Her coach, nutritionist and trainer is non other than IFBB Pro Standout Stan McQuay. Stan has an amazing training style, with years of experience and enough hardware (trophies) to cover your bedroom; his knowledge is 2nd to none. Put that desire and unwavering desire to Win with a team like that and you are destined to greatness.
Kristy is looking to not only place in the top 5 at her next show but win it all! Come out and support her at her next show July 23, 2011. It’s a Jon Lindsay Production NPC Los Angeles Show in Culver City Ca 6:30pm. Keep your eye out as you will see 2011 Mr. Olympia bound Stan McQuay with his eye on his rising star.
You can friend request Kristy on Facebook and follow her on Twitter
For training info with Stan McQuay visit his site by clicking here. You can like his Muscle Inc Facebook page here and follow him on twitter.
For show info click here!
Everday you see people at the gym training there butts off on those cardio machines. And for the most part you see no change.
What is true effective cardio? Honestly less is more. Most think hard, hard cardio is the answer and its not. To have effective fat burning your cardio should be a slow consistent pace.
To determine your fat burning heart rate take 220 – your age then multiply by 60%. That’s your ideal heart rate for fat burning cardio session. (So take a 40 year old, 220 – 40=180 x 60% is 108.)
In addition, the first 20 minutes you are always just buring the sugar reserves in your body before you even begin to start the fat buring process, so the idea is to do some sort of anerobic excerises for the first 20 minutes then start your cardio session.
Lastly, the “HARDER YOU WORK THE LESS FAT YOU BURN”. Steve Michalik
Well this week has been interesting. Left Monday morning at 650 from Burbank airport into Columbus Ohio for a week long training. The training consisted of two 14 hour days, one 11 hour day and ending with a 7 hour day.
So how the heck am I to eat, train sleep and repeat? Monday I arrived at 4pm, checked into hotel and headed to the grocery store. Bought food for the week went to the gym around 9pm. Had a great chest, shoulder and tricep session and ended with a 30 min cardio session.
Tuesday got up at 430am (note, I lost 3 hours coming to the east coast) did 30 min cardio, cooked my meals….used a foreman grill and the microwave. (Where there’s a will there’s a way). After that 14 hour day, pooped came back to hotel at 9pm, did a light body pump and ended with 15 min of cardio.
Wednesday after the 14 hour day no way no how could I make it to gym. I did however cook my meals.
Thursday, which is today, I was beat. Got up super late and had no time to cook my meals. So I was left to eat as clean food as I could. The sodium content with that cafe food is so high I felt the bloat coming. I did manage to get to the gym and had a crazy ass leg workout. Now I know you’ve read up to this point to see the workout, so here goes:
LEG EXTENSIONS: do 6 holds for 3 seconds as heavy as possible on extension followed by 20R. Do 4 sets
LEG PRESS:
1X10 1X8 1×7 6×6(10 sec rest in between the 6R series)
FRONT SQUATS FOLLOWED BY MACHINE LEG PRESS:
1×15-15, 1×12-12, 1×10-10, 1×8-8, 1×6-6, 1×8-8, 1×10-10, 1×12-12, 1×15-15
SEATED LEG CURLS: 4X15
LYING LEG CURLS: 4X15
FINISHED UP WITH 20 MIN CARDIO SESSION ON TREADMIL.
***So, I managed to get some work in and maintain an ok diet. I didn’t fully give in or use my hard schedule as an excuse.
Much luck to you.
Yes, winning, everyone wants to do it but few understand it. Winning isn’t an action nor a destination but an art. The application of this art is not that we create it but we become it. All want to win but win on their terms. The fallacy, “I did it my way”, should say “I did it the way that winning commands’. This is why “Many are called but the chosen are few“.
The few is appropriate because most won’t win. The wife of winning is sacrifice and few are willing to marry such a bride. Few are willing to embrace her, support her and become one with her but she,sacrifice,is the only love of winning. Winnings true love for his wife, sacrifice, is not demonstrated in what he is willingly to do for her. No, winnings love is most demonstrated by what he doesn’t want to do but does willingly for her. Winning has become cliche and a mantra for the many but for the few, winning is the pursuit, the perseverance, the essence of all that life is.
So on that day, when one ends their trek and all the days from the beginning of a quest to the fame of a shinning moment, winning isn’t the conquering of others but it is the coming to terms with oneself.
This is what few will ever do, hence number one,be a winner.
T. Racanelli
