Wow, 20 years, a lot happens in that time span which makes it hard to believe that it’s been that long since I started competing in bodybuilding. However, I remember my first contest vividly and on Saturday, July 13th 2013 I competed in my 4th professional natural bodybuilding competition. Some things are worth the wait!
The contest was the IFPA Pro USA held in Sacramento, CA and promoted by Bob Bell and Tina Smith, long time veterans of the sport and retired professional natural bodybuilders themselves. There were top competitors from all over the country and world, making this a top-notch contest!
My diet began 22 weeks out and I weighed 168.4, then when I stepped onstage I weighed in at 148.4, exactly 20lbs lighter. However, this was about 8lbs heavier in even better condition than my previous best showing in 2010 in St. Louis where I placed 6th at 140lbs.
Being that I am all of 5’4” and am about 30-35lbs lighter than the cut-off, my strength will never be out-sizing my competition, especially when I’m going up against top professionals from around the world. That being said, if I can bring my best package and look ever, THAT to me is a WIN. I can confidently say I did that in this competition. There were 9 lightweight men in my class and while I didn’t crack the top 5, I had myself in 6th along with some other judges so I felt good that I was in the mix. I also had other judges come up and confirm that this was the best they have seen me. Based on pictures and self-evaluation, even though I was at my best, I can still get better. Coming in even tighter (key is to stay leaner in “off-season”) and adding some more muscle in key places.
Since I compete in both powerlifting and bodybuilding, balancing the two while focusing on one is a fun challenge. I felt this was accomplished as I competed in a powerlifting meet on 3/25/13 while in my diet and hit PRs, along with maintaining my strength very well throughout the prep. I held off on beginning cardio until after my meet, but as I proved to myself, I can still improve strength while having cardio in my training, which I plan to incorporate and stay leaner after this prep. At 4 weeks out from my bodybuilding contest, I began to taper the weight on the big 3 lifts (squat, bench, deadlift). While I still was holding my strength, I felt that my risk of injury was high enough that it was a smart thing to do (train smart but don’t be weak).
Keys to this prep were first and foremost giving myself plenty of time. Additionally, staying lean in the “off season” was crucial too and I hope to do a better job of that after this contest to help me dial it in even better next time (vs diet longer/harder). I also did most of my cardio right after I lifted. This included sprints and low intensity cardio. Avoiding fasted cardio, doing it after I lift helped me be good and warm up, plus with a busy schedule, allowed me to get it all done in a single chunk of time. Occasionally, I would do it in the evening first. The longest sessions I did was 30 min of SS and sprints were 12 intervals. I would also take a fat burner after lifting before low intensity with the goal to enhance the fat loss/metabolism boost effect.
Regarding nutrition, I monitored my macros, incorporating high carb refeeds, with the highest day being up to 500 grams of total carbs. The refeeds were usually 2x per week, which fell on leg days. I stretched them out a bit further towards the end to maximize the impact. Supplements included BCAAs (Xtend), whey, casein, creatine, beta alanine, ALA, multi, omega-3, thermo, TMG, ZMA, DAA as the main components. For post workout carbs I did dextrose and cereal, on refeeds utilizing cereal as the main source as it’s low in protein/fats and didn’t affect macros other than carbs.
My next goals are to continue to improve as a bodybuilder, which means staying leaner in the off season (by incorporating more cardio) and to keep adding lean body mass. Simultaneously, I will work to improve my strength in the 3 power lifts and likely do a meet this fall. In regards to both sports though, I don’t have any contests set yet, I want to focus on opening our new Ankeny location and will access when the time is right to focus on a competition.
Thank you to everyone for all their support and kind words! I especially want to thank my wife, Mandee, who has supported me for all these years and I would be lost without, love you babe! Also, need to thank everyone at Nutri-Sport who pushes hard everyday and helps pick up what needs to be done when I’m putting in the extra time at the gym or at contests. Thanks to my sponsors, Cindy McGuire at Hands on Sports Therapy and Dr. Tyler Molstre at True Life Chiropractic, both who keep my body healing and repairing to avoid injury. Scivation who’s supplements have been a staple in my program since I won my pro card in 2009. Also a big shout out to everyone on Team FPT! Our team are an amazing bunch of dedicated individuals and just knowing how hard they work helped me push myself to not let them down.
Keep grinding and making EVERYDAY count!
Outside after prejudging
Ryan and Liam McKeon, 3rd place pro lightweight from UK
For more information on supplements, nutrition coaching or personal training in Des Moines, Iowa, email ryan@nutrisportFPT.com or visit either our Clive or Altoona locations (Ankeny location COMING SOON!), where you go for results and not a sales pitch!
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