Women’s Figure – Gina Amatuzio

Women’s Figure – Ariel Jauss

Men’s Physique – Forrest Randall & Mike Feist

Show is scheduled for March 31st, in Eden Prairie, MN

Meet the Trainers:

 

Forrest Randall

Week 1 (12/22/12) – 201 lbs – 10.7% Body Fat – 179 lbs Lean Mass

Week 2 (1/2/12) -     202 lbs – 9.9% Body Fat – 182 lbs Lean Mass

Week 3 – No weigh in

Week 4 – (1/18/12) – 198.5 lbs – 8.5% Body Fat – 181.5 lbs Lean Mass

Week 5 – (1/25/12) – 195.2 lbs – 7.8% Body Fat – 180.0 lbs Lean Mass

Week 6 – (2/2/12) - 194.5 lbs – 6.8% Body Fat – 181.2 lbs Lean Mass

Week 7 – (2/10/12) – 195 lbs – 6.2% Body Fat – 182.9 lbs Lean Mass

Week 8 – (2/15/12) – 191 lbs – 5.5% Body Fat – 180.4 lbs Lean Mass

Week 9 – (2/23/12) – 188.5 lbs – 5.1% Body Fat – 178 lbs Lean Mass

 

Weekly Workout Regime:

• Monday: Chest, Biceps, Cardio-20 minute steady-state
• Tuesday: Back, Tri’s, heavy abs, Cardio-Soccer Game
• Wednesday: NO lifts, Cardio-30 minute steady-state
• Thursday: Legs, high-volume abs, obliques, NO Cardio
• Friday: Shoulders, Calves, Cardio-20minute steady-state
• Saturday: Accessory workout, Cardio-30 minutes interval
• Sunday: REST DAY

 

Journal Entry – (2/28/12)

A little bit over a month out and things are still going well.  I’m down to 5.1% body fat, looking to lose just a tiny bit more.  A trip to Phoenix this past weekend might have put a bump in my training, but I stayed RELATIVELY close to my diet.  I can’t stress enough how important it is to plan ahead with meals.  Even with restaraunts, I went onto their websites, looked up nutritional information ordered whatever fell close to my balance of proteins,carbs, and fats.  I actually found myself ordering an amazing greek salad quite a few times from the same place.  YUM.  With my body fat being close to competition range, I will be decreasing my cardio a bit.  I need a change in my routine anyways so that I keep my body guessing.  I’ll be doing a mix of high intensity cardo for 30 minutes or plyometrics.  The Randall Handles are finally making progress.  Dang you, genetics!

Operation “Beat Mike”

It’s been a little under 1 month since I last journaled.  My progess since then has been exactly what I hoped for.  I am significantly reducing body fat while having minimal losses in lean muscle mass.  Looking at the numbers, you’ll actually see that I am gaining lean muscle mass in the process, which is a very difficult thing to do if you’re diet is not spot on.  My meal plan has changed a bit as I am now doing 6 meals a day, instead of 5.  I have cut out breads, fruits, and dairy as this is a common practice by bodybuilders.  Also began a regimine of CLA, Carnitine, BCAA’s, Omega’s, Creatine, and Whey/Casein protein.

While I am getting closer to the competition body fat range, I have started to zone in on the areas of my body that need to develop a bit more, and those are chest, obliques, and lower back (Randall Handles).  I’ll be targeting them twice a week from here on out!  Mike and I will begin practicing our posing soon, which sounds easy, but actually can be considered the most difficult part to competing in a show!

Journal Entry – (1/18/12)

Hey everyone!  Training has been going great!  As you can see from my results so far, I am getting the exact progression that I’m looking for as the contest gets closer.  I’ve been sticking to a higher volume reps & sets for lifting now that I am trying to get more lean.  The amount of cardiovascular work I have done has also increased to 5 days a week.  The diet has been a challenge to keep steady, but being a very competitive person, I am determined to beat Mike (haha! just kidding.  but seriously…).  A minor worry of mine is a shoulder injury that I’ve been battling for 6 months.  It has hindered my ability to do any heavy chest-press, but hopefully what I am doing to work around it will be effective.

I had a trip for 5 days to Kansas City last week that put a bit of a hitch in my diet as I didn’t plan my meals ahead of time like I should.  Not only was I not getting the caloric intake I required, but my balance of carbs, proteins, and fats were sub-par.  A great strategy that I should have used that I have done in the past is to pack string cheese wrapped in deli meat or even a can of tuna.  Great “on-the-go” tip for anyone!  I did use the hotel’s fitness center to get in my workouts, which was very conveniant.  I’ll check in next week with updates!  Thanks for taking the time to follow us!!  We’re excited to take part in the show in March!

 

 

 Mike Feist

Week 1 – (12/22/12) – 162 lbs – 8.8% Body Fat – 147.7 lbs Lean Mass

I am going to be in a mass phase/cut phase.  My goal is to gain muscle mass while keeping my body fat level steady or slightly reducing it.  I’m going to achieve this through high volumes of resistance training and staying clean with my nutritional parameters.

Week 2 – (1/2/12) – 164 lbs – 7.1% Body Fat – 152.4 lbs Lean Mass

Week 3 – No weigh in

Week 4 – (1/18/12) – 165 lbs – 7.4% Body Fat – 152.8 lbs Lean Mass

Week 5 – (1/25/12) - 164.5 lbs – 6.6% Body Fat – 153.6 lbs Lean Mass

Week 6 – (2/2/12) – 165 lbs – 5.7% Body Fat – 155.7 lbs Lean Mass

In close to a month and a half, I have achieved the almost unachievable.  I have successfully added lean body mass while losing % body fat at the same time.  Many people have advocated that this is impossible.  Read and weep, the numbers don’t lie.

I added 8lbs of lean body mass and have dropped 3.1% body fat.  I am currently 8 weeks out from show and I feel like I am pretty much right on track for a good showing.

Weekly Workout Regime:

• Monday: Chest, Biceps, CXWORX
• Tuesday: BodyPump (light on chest/biceps)
• Wednesday: BodyCombat (rest day)
• Thursday: Upper Back, Triceps, CXWORX
• Friday: Shoulders, Calves
• Saturday: Legs, Lower Back
• Sunday: Accessory Workout (Anything I feel I missed for the week or need more work on)

Currently my cardiovascular exercise is at a minimum.  I’m just going to play it by ear to determine if I need to add more further lean out.  Resistance training and healthy eating is working well for me currently.

Week 7 – (2/10/12) – 165 lbs – 5.3% Body Fat – 156.2 lbs Lean Mass

Currently 7 Weeks out! Time to be super serious.

I attended the a Digging Deeper seminar in the cities last weekend to meet with Christine Bongiovanni of On Track Training.  She works with many athletes year round to get them ready for a show.  She took my body fat and made a visual assessment to conclude that I’m already pretty close to competition body fat and just need to lose a little more. She also mentioned that I need to primarily work on building my shoulders/chest/and calves.

Traditionally, athletes @ 8 weeks out will start to carb cycle their diet to trick their body into losing some extra body fat.  I have been able to achieve the correct body without having to carb cycle, which can be pretty hard on the body/mind.  Additionally, athletes will cut out all fruit, wheat, dairy, and bars/shakes to further lean out.  I have kept these food options in my diet on a very minimal basis (preceding/following my workouts or small snack).

My nutritional parameters are via Venice Nutrition

6 meals of 400-500 calories a day.  44g protein, 44g carbs, 16g fat.

Week 8 – (2/15/12) – 166.4 lbs – 5.2% Body Fat – 156.4 lbs Lean Mass

 

Week 9 – (2/23/12) – 165 lbs – 5.5% Body Fat – 155.9 lbs Lean Mass