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-   -   BioLayne... the upgrade (http://www.abcbodybuilding.com/forums/showthread.php?t=94229)

BioLayne 12-08-2010 04:53 AM

BioLayne... the upgrade
 
Some of you may or may not know me. My name is Layne Norton. I'm a pro natural bodybuilder and powerlifter. I worked in the same lab as Gabe Wilson where I received my PhD in Nutritional Science for 4 years and he is a close personal friend as is his brother Jake whom I now live about 20 minutes from. When I left Illinois to move to Tampa, I joked that I traded one Wilson for another.

Some of you may or may not know I competed in my first series of natural pro shows this past year. Here were my results

-IFPA Pro International: Men's Heavyweight winner (out of 7)
-IFPA Gaspari Pro Classic: Men's Heavyweight 4th (out of 12)
-IFPA Yorton Cup Pro World Championships Men's Heavyweight 5th (out of 12)
-NGA Pro Universe 4th (out of 12)

It was a hell of a ride and overall I was thrilled to place top 5 in my first series of pro shows. Here are a few pics from the shows.

http://i749.photobucket.com/albums/x...810KS_0517.jpg

http://i749.photobucket.com/albums/x...810KS_0514.jpg

http://i749.photobucket.com/albums/x...810KS_0768.jpg

http://i749.photobucket.com/albums/x...ro/TW-MM-1.jpg

Since the shows I've been really trying to keep it tight coming out of this contest prep and properly stimulate my metabolism. I've done the whole blow up and put on 15 lbs in 2 weeks and i just had no interest in that this time. I want my offseason to be productive. I would like to get back up to 230 lbs this offseason, but I want to do it slowly over time and I know post show it's absolutely crucial to properly stimulate your metabolism so that your body can handle bulk level calories without putting on excessive fat gain. I firmly believe what you do the first few months after a long prep sets the tone for your offseason. If you eat a ton and get sloppy real quick you will be trying to play catch up the rest of the offseason for all the fat you put on. If you properly stimulate your metabolism you'll be able to add lean mass with less fat gain and seeing how lean Phillip Ricardo was at the Yorton... I know I have the size to do well, and even though I easily beat my previous conditioning, I still think I can get harder and I know it starts with staying leaner in the offseason.

So as you know, I was down to about 100g of carbs per day before my first show and about 150g/day before my last show with fat around 40g.

Right now I am at

I started my offseason at
250g protein
200g carbs
50g fat

on leg days I took carbs up to 400g.

3 weeks later I am at
250g protein
270g carbs
55g fat

still taking carbs up to 400g on leg days

I also am doing zero low intensity cardio and 2 HIIT sessions per week.

I have only added 3.5 lbs since the show, even with thanksgiving and 3 of those 3.5 lbs were added in the first day after the show. So I feel real good about where I'm at. I still have a long way to go strength wise, but my energy levels are already feeling about normal.

At this point I feel really good about where I'm at and after seeing the level of competition in the pros and knowing it's only going to get tougher, I KNOW that I have to be totally disciplined in the offseason as well. Not to say I can't enjoy dining out with my wife here and there, but I gotta keep it tight and make sure I'm tracking everything closely. Lots of people can be disciplined for 12, 16, 20, 24 weeks for a contest prep, but I believe what separates champions is staying focused even when you don't have your next show picked out yet. Right now I'm totally focused, feeling good, and still enjoying life. Feel like I'm in a real good spot.

BioLayne 12-08-2010 04:54 AM

A few more pictures from the past shows


http://i749.photobucket.com/albums/x...on_cropped.jpg

http://i749.photobucket.com/albums/x...Pro/TW_rdb.jpg

http://i749.photobucket.com/albums/x...n%20Cup/SC.jpg

http://i749.photobucket.com/albums/x...toshoot/MM.jpg

BioLayne 12-08-2010 04:55 AM

a few more from my photoshoot with Natalie Minh

http://i749.photobucket.com/albums/x...t/pulldown.jpg

http://i749.photobucket.com/albums/x...oot/SLDL-1.jpg

http://i749.photobucket.com/albums/x...oot/backbw.jpg

-Layne

HardCory 12-08-2010 05:24 AM

Awesome I'll be following along and learning as much as I can in the process.

Commander 12-08-2010 12:50 PM

Logged in, I will enjoy following along.

Quote:

Originally Posted by BioLayne (Post 913647)
If you properly stimulate your metabolism you'll be able to add lean mass with less fat gain

I agree 100%

Quote:

Originally Posted by BioLayne (Post 913647)
I have only added 3.5 lbs since the show, even with thanksgiving and 3 of those 3.5 lbs were added in the first day after the show.

Right now I am having a similar experience. Not counting a 3lb rebound post "contest" (contest in quotes because I didn't actually do a contest, I just dieted down like I was going to do one), I have only gained 2.4 lbs in 6 weeks of my off season diet. I have carefully increased carbs from 200g to 420g but metabolism has sped up so much that weight gain has been minimal.

klosey 12-08-2010 02:34 PM

Immense :) i'm in to follow this!!

I dont mind being a geek and admitting im a fan :D

misterjaydubyoo 12-08-2010 02:52 PM

Definitely logged in. Not to be a nuthugger, but I have learned a lot from reading your stuff, and as a result have progressed.

Congrats on your first shows as a pro! Very nice showing at the Yorton. You definitely brought it.

BioLayne 12-08-2010 09:49 PM

Thanks guys. Last night I did some deadlifts and unfortunately the long 34 week contest prep really took it's toll on my strength. Deadlifts look to be down around 80-90 lbs or so. Gonna be a long road back

hit 585 for 2, then 545 for 3, and 505 for another 3. blech

Venom 12-09-2010 02:25 AM

Journal is looking awesome man. Your deadlift strength will come back in no time. Give it a month or two. :-)

BioLayne 12-12-2010 09:07 PM

A treat for you guys: Low carb, low fat, high protein pumpkin pancakes recipe :)

http://www.youtube.com/watch?v=7TF0etrCekM


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