SHREDDED POSING 2 Weeks Out | Melatonin, Macros, Exercise Selection (INBF Natural Bodybuilder)

SHREDDED POSING 2 Weeks Out | Melatonin, Macros, Exercise Selection (INBF Natural Bodybuilder)


Yo what’s up?! Dr. Swole here, MD bodybuilder
back with another video in my 2020 contest prep series so it’s been a while
and I want to just update you guys we’re getting really close I’m two and a half
weeks out today and there’s definitely been a lot going on so we’ll go over a
physique update talk about the changes in my diet training and some challenges
that I’ve been facing alright so we’re gonna start off with a physique update
so now that I’m competing in bodybuilding and classic I’ve had to
learn all of the mandatory bodybuilding poses which was quite a task and it
definitely took a learning curve in terms of figuring out how to pose with
my legs so here you can check out my conditioning I’m really happy to see
glute striations coming in and you’ve got good definition of the lower lats
and we’re seeing those erectors come out with some striations my posing is still
pretty shoddy at this point but hey check out some side glute striations
here you can tell I’m still a relative newbie at posing since I’m swinging
around so much I’m definitely not hitting them and sticking them like I
should be and I still have yet to solidify my transitions and setups for
these poses so you’ll be seeing more of that later anyways in terms of
conditioning I’m pretty happy definitely butchered the side pose in terms of my
leg positioning but we’ll have to figure that out we’ve got some time to practice
still in terms of my back poses I’m really happy that I’m getting the lower
lats and this definition in my lower back and some lower glutes striations
here’s a good spot where you can see the lower back striations really happy with
those so there’s just a tiny little bit of fat on the lower back they’re still
at the bottom side triceps is my favorite pose and I’m really happy with
how this one’s looking let me know what you think about this variation with one
leg for that I swap into here it shows a one or two striations in my
vastus medialis so in terms of conditioning I think the last things
we’re missing are just a little bit more of the striations in the lower back
I need my glutes striations to be crisper and we’re also looking for a few
more striations in my vastus medialis so if I’m able to get those in I will be
very happy with my conditioning and will be confident stepping on stage it’s
actually crazy how much has been happening with every increment of weight
loss at this point so there really isn’t much fat left to lose this is from six
weeks out where I cut my dinner carbs in half from 300 grams of rice 250 grams of
rice and I also swapped my half a bagel in the morning for a whey shake this is
actually the same number of calories but I did the swap to make sure my protein
stays up since I am losing some protein when I cut my carb sources at this point
my macros were around 200 grams of protein 200 grams of carbs and 35 grams
of fat so somewhere around 1870 calories and then more recently at 3 weeks out I
did another cut where I basically just removed my pre-workout piece of fruit
cut down another 25 or so grams of carbs and now I’m around 1770 calories the
last time we talked was when I had a diet break for my USMLE exam and I had a
trip to Philly in New York at that point I was around 149.4 and since then my
weight has dropped to about 147.2 at the lowest it doesn’t look like
there’s that many changes in terms of actual prep lows I’ve marked out my
prep lows in green but I have been tracking some averages on the corner
over here and I can tell that there has been some change I think I’ve lost about
half a pound this week so I’m pretty happy with that we’ve got one more week
of dieting and I think I’m going to keep my macros the same and then here’s a
very tentative plan for peak week I think I’m gonna
carb deplete for the first three days and then carb load with 550 grams of
carbs then 450 and then we’ll see what happens on Friday in terms of how I look
to guide my carb intake all in all I’m pretty happy with how things are going
at this point now in terms of training I think the main changes that I’ve been
making have been with exercise selection so I’ve been replacing a lot of my heavy
free weight compound movements with machine movements to go through a few of
them all my squats have gone to leg press I’ve replaced some of my RDLS with
a 45 degree back extension with barbell I’ve replaced heavy weighted pull-ups
with a lat pulldown variation now I do usually like to prioritize free weight
movements but contest prep is somewhat of an exception where fatigue becomes a
limiting factor so even though I do prefer using heavy free weight movements
as my main heavy overloading movement for muscle groups during the offseason
at this stage of extreme leanness I’ve been moving towards quote easier
exercises just to get through my workouts now general principles of
exercise selections still apply you can check out my video on that but basically
I’m swapping compound movements for other compound movements and they’re
still very amenable to progressive overload I’ve definitely found these
machine exercises to involve less stabilization work and overall less
mental preparation to carry out and I still feel like I got a really good
stimulus in my targeted muscles so I don’t think we’re losing any muscle mass
I think this is actually one of the reasons why you see a lot of the old
IFBB pros doing a lot of pump and isolation work later in contest prep
some of it is just to conserve energy and manage fatigue when they say that
this kind of work gives them more striation I think this is really just
the result of them getting lean I’ve also had a number of my previous
injuries flare up during this last stage of the contest prep so I’ve gotten
tendinitis in my biceps in my triceps in my pecs and in my patellar tendons let
me know if you want to cover this in detail later but basically how I managed
my tendinitis is that first of all I will take a break so take a focus deload
with my quads for example just last week I just took a workout completely off
quads the next thing I might try and do is move towards lighter weights and
higher rep ranges I find that heavier weights tend to put more stress on
connective tissues and then after that I’ll usually try and switch up my
exercise because chronic injuries are usually the result of the body being
stressed in a progressive way over a repetitive movement pattern over time so
over the last few weeks I’ve actually been systematically turning over all of
my exercises for pretty much my whole program I
actually strategically saved my exercise variation for this point in prep
I’ve kept my exercises is more or less the same throughout the initial stages
of prep in anticipation that I’ll be able to switch them out when things got
hard and I wanted that novelty stimulus the thing about swapping out to a new
exercise is that you can really drop the weight a lot and still get a good stimulus
out of it if you’ve noticed often when you switched to a new exercise your
muscles going to be sore even if you only do a couple sets of it in this
fashion I’m taking advantage of that novelty effect late in prep so that I
can still get good stimulus for my muscles even by dropping load
significantly the other thing I found with training is that it helps quite a
bit with my performance if I consume some sodium beforehand I think this has
something to do with just your blood pressure and volume in terms of
challenges I think the most difficult thing has been my mood and energy levels
I just came off of the month of ICU which was very intense you’re working
with critically ill patients everyone’s on a ventilator and people would be
dying on our unit pretty much every day and I did a lot of 24-hour call shifts
it was definitely a big struggle to stay on diet especially on my call shifts
these were a lot more intense than that 24-hour day in the life video I posted
earlier and for the most part you didn’t really sleep during that whole night
sleep has also been a big issue where over the last few weeks since I’ve
gotten really lean I found that I keep waking up every two or three hours every
night I’ve been using melatonin to we get to sleep especially on the Monday
and Tuesday at the beginning of the week to make sure I get to sleep early so I
didn’t wake up the next morning as a brief aside the main application of
melatonin is in regulating your actual sleep schedule so it doesn’t necessarily
make you fall asleep but it can help you feel sleepy at the right time if you’re
changing your schedule so this can definitely help with jetlag for example
but I find it has an application for me every week when I stay up later on the
weekends and have to get up earlier for the weekday Monday in terms of caffeine
in my last video I was just talking about starting caffeine at 100
milligrams a day now I’ve upped my dose to taking 200
milligrams every morning which I started last week caffeine has been instrumental
in helping me keep up my energy and concentration when I’m at work it’s
actually the worst when you’re trying to talk to patients or your colleagues and
you just have this mental fog all in all things are getting tough but we’re gonna
stay positive throughout this almost there guys this first show as I
mentioned before is an untested show so I’m definitely gonna be outmuscled
we’re mainly going to be using it to test out my peaking strategy and posing
and our main show is going to be coming up three weeks after that that’s all for
now guys thanks for watching if you like the video make sure you hit like and
leave me a comment below really helps the channel if you haven’t already
subscribe and we’ll see you next time

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