On June 16, I competed in my first national bodybuilding competition in the classic physique division! It was one heck of an experience! I learned so much about the national scene and how the events are organized compared to local competitions. I met so many amazing athletes and got tons of exposure to the industry. I’ve always known that I was barely scratching the surface in the bodybuilding industry, but this experience really opened my eyes!

Below are the stage pictures I got from npcnewsonline.com

This was definitely a better package than the one I brought to the Upper Midwest in March! I weighed in at 159lbs here, which is 1 pound away from what I weighed in at the UpperMidwest.

Here are the top 5 Winners in my class! I competed in the shortest class, Classic Physique A. I took 2nd place out of 18 total competitors. This was the biggest class I have ever been apart of and it was STACKED! The winner is in the middle, Aqeel, who looked amazing and deserved the win!

All in all, it was a great experience for my first national show. I definitely let myself pig out after the show. I gained about 20lbs in a week due to the rebound but the food was worth it haha.

After I saw the scorecard results, I only lost by 2 points, so I’ve decided to make one more push for my pro card! I will be doing the NPC USA Championships on July 27-29th in Vegas. What better place to turn pro than in Vegas?

Follow me on Instagram @kingphongfitness for updates as we get ready to bring an even better package! Thank you for taking the time to read this. I will definitely be updating this after the show when I have more energy in me. I truly appreciate all of your support!

Bodybuilding prep for the NPC Uppermidwest is over! It was an amazing experience and felt really good to be back after 3 years of missing action. Below are photos of my weekly progress all the way from 15 weeks out and after the competition!

 

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My main concern the whole prep was whether I would be able to make weight or not. The weight cutoff for my height (5’3) is 160lbs. When I was ~2 weeks out, I was still 5lbs over the limit, so I had to fast for 26 hours the day before weigh-ins to make it. It wasn’t the most fun thing but I weighed at 158.2lbs! That is the lowest I’ve been since the last time I competed in 2015 at 160lbs.

After winning a tough battle in my classic physique A division, I went onto the overall to go against the classic physique B winner! There was no classic physique C division. I took home first place in the middleweights class but lost to Trevor Burch (the light heavyweight winner)! I also took home the Classic Physique Overall award!!  It was my first ever overall award and it felt amazing to feel rewarded for all the work I’ve put in.

After taking a few weeks to live life, and allow myself some yummy calories. I am prepping for the NPC Jr. Nationals! I am currently 8.5 weeks out. I am updating my weekly progress photos to instagram and once it is over, I will update this website!

Thank you for taking the time to read this!

 

 

It has been 50 days (7 weeks and some change) since I started this lean bulk on September 30. I started at 173lbs. After 7 weeks of a dietary surplus, I currently weigh 182lbs. Below are pictures of me posing from each week on this lean bulk.

Week 1: +2lbs

Week 2: +1lbs

Week 3: +2lbs

Week 4: +0lbs

Week 5: +1lbs

Week 6: +0lbs

Week 7: +1lbs

Week 8: +2lbs (No pictures yet)

Feels:

The added calories has been helping with the pump in all my workouts! I feel strong, healthy and surprisingly leaner than when I was at 173lbs. I definitely feel like my muscles have a “fuller” look to them. Overall, I feel great. Some weeks have been hard on my diet due to my schedule, and not getting enough food in for the day.

Thoughts:

Weight has been slowly going up, about 1lb per week. My weight has been going back and forth between 179-182lbs depending on water intake, and food intake on certain days. This lean bulk has definitely been going the way I want it to. My strength has gone up, and my increased volume per workout has helped my muscles grow.

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I have two more weeks of this lean bulk before I have to start my prep for the Upper Midwest on March 24th, 2018. I am hoping to gain another 2-4lbs! I will update this blog in two weeks after I’ve finished this lean bulk and have started my prep!

The final week is over! 4 weeks have gone by since I started this short cut to get myself back into routine of eating healthy, training hard, and doing cardio. I have lost a total of 3 lbs and weighing at 173lbs. I lost roughly 1lb a week, which is great because I wanted to lose fat.

One thing that I want to explain is often times, you’ll hear people lose 8-10lbs on their first week, and wondering how did that happen? The answer is they lost water weight, which means their body is reducing the amount of water it holds due to sodium and other components. So, it is NOT fat loss, it’s just water. It is still encouraging to lose weight, but it is not fat that they are losing, at least not yet.

 

Physical Changes: Core is definitely tighter, visual fat loss almost everywhere. Down 3lbs, and strength is still fairly strong. Estimated loss of strength is about 5-10lbs on the bench, squat, and deadlift. Overall, feeling healthy, strong, and definitely focused.

Mental Changes: Excited to be done cutting and to start a lean bulk. I will go over the lean bulk outline in another post..

Week 1 Training Split: 

Monday – Legs

Tuesday – Chest – 15 Minutes HIIT

Wednesday – Back – 15 minutes HIIT

Thursday – Arms – 30 minutes SS

Friday – Legs

Saturday – Chest/Shoulders

Sunday – Back – 15 minutes HIIT

 

Diet Protocols: 

Carbs: 150-200-200-300-200 repeat

1+ gallon of water per day.

Macros:

Protein: 200-250g

Carbs: 150-300g

Fats: 60-80g

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Thank you for following me on this short little cut and hope you learned something! I will now be starting a lean bulk until the coach and I decide when to start prep for the Upper Midwest Bodybuilding competition.

Once again, thank you for taking the time to read my progress!

Week 2 is done! Getting in my meals have gotten better, mainly due to my schedule being wrapped around my meals. I try to eat about every 2.5 hours. Sometimes it doesn’t happen but I still try to get my meal in

Physical Changes: None really, body weight is still 176lbs.

Mental Changes: Better focus.

Week 1 Training Split: 

Monday – Legs

Tuesday – Chest – 15 Minutes HIIT

Wednesday – Back – 15 minutes HIIT

Thursday – Arms – 30 minutes SS

Friday – Legs

Saturday – Chest/Shoulders

Sunday – Back – 15 minutes HIIT

Diet Protocols: 

1+ gallon of water per day.

Macros:

Protein: 200-250g

Carbs: 150-300g

Fats: 60-80g

Follow me on Instagram for more workout videos, pictures and progress!!

I challenge you to go on a mini-cut with me! If you need assistance figuring out your macros or training split, send me a message!

The third week is over! Slowly getting routine of eating 5-6 meals and cardio! Training has always been good for me, so I don’t focus on it. So, when I cut I shift my focus over to cardio and my diet. I believe that a strict, well-followed diet will produce better/more results than simply training harder.

 

Physical Changes: Down 2lbs! I am now at 174lbs. Core is getting tighter. Legs are showing more striations (quads). My whole body is more vascular and tighter. I am getting weaker though, which makes sense because I am on a caloric deficit. I do not expect to gain strength from this cut, only to maintain what I have.

Mental Changes: More focused on my goals and my life. I am able to deter distractions in my life whenever I need to accomplish something (basically, less junk food lol). My main mental focus is getting in my meals in a timely manner and doing cardio.

Week 1 Training Split: 

Monday – Legs

Tuesday – Chest – 15 Minutes HIIT

Wednesday – Back – 15 minutes HIIT

Thursday – Arms – 30 minutes SS

Friday – Legs

Saturday – Chest/Shoulders

Sunday – Back – 15 minutes HIIT

Diet Protocols: 

Carbs: 150-200-200-300-200 repeat

1+ gallon of water per day.

Macros:

Protein: 200-250g

Carbs: 150-300g

Fats: 60-80g

Follow me on Instagram for more workout videos, pictures and progress!!

I challenge you to go on a mini-cut with me! If you need assistance figuring out your macros or training split, send me a message!

The first week is over! I definitely had a difficult time prepping my meals and making sure I eat everything in a timely manner. Once I got into a good routine half way through the week, it became easier to finish my meals. There are a couple things I noticed physically and mentally within the few days of cutting.

Physical Changes: The pumps have been insane! I’ve recently been seasoning my food with Himalayan salt to assist with water/blood flow into my muscles during a workout, this causes the muscle to swell up AKA the pump. One other thing I’ve noticed is that my appetite and hunger levels are much higher than before. This is due to the calorie deficit and the increased quantity of water compared to when I was on vacation and prior to that. I have noticed more muscle definition in a few areas of my body, such as my legs, arms, and shoulders. As for my weight, I am still sitting at 176lbs, which means nothing has been lost or gained.

Mental Changes: I feel like it is easier now to avoid distractions and focus on my goals. I believe the focus is from being able to stay on my routine and this helps me tunnel vision my actions. It definitely feels like my mind is more active, as in I am able to make decisions quicker, and follow through with my words. Overall it feels like I am committing myself to more.

 

Week 1 Training Split: 

Monday – Legs

Tuesday – Chest – 15 Minutes HIIT

Wednesday – Back – 15 minutes HIIT

Thursday – Arms – 30 minutes SS

Friday – Legs

Saturday – Chest/Shoulders

Sunday – Back – 15 minutes HIIT

 

Diet Protocols: 

1x No Carb day per week.

1+ gallon of water per day.

Macros:

Protein: 200-250g

Carbs: 0-300g

Fats: 60-80g

 

Follow me on Instagram for more workout videos, pictures and progress!!

I challenge you to go on a mini-cut with me! If you need assistance figuring out your macros or training split, send me a message!

I haven’t done a cut in over two years now, since my last bodybuilding competition. After vacation, people tend to get off-track and have a hard time getting back on track.

I am starting this cut at 176lbs and at 5’4 (not like this will go up). I am not sure of how much weight I will be dropping but I have a set plan to follow for 4 weeks. I will post weekly pictures in the same pose, and a more relaxed pose. The cardio routine, I will be following will stay the same each week. You can find it below. My training split will change, but overall more intensity in each workout. My diet will be documented per week.

Cardio Routine: 

3x per week of HIIT cardio – Bike/Stairsmaster/Treadmill/Sprints/Sled Push/ Etc..

1x per week of 30 minute steady state cardio (Most likely inclined treadmill walk)

Training Split:

Chest – Back – Legs – Shoulders – Arms – Rest – Active Rest Day (Subject to change)

Diet Protocols: 

1x No Carb day per week.

1+ gallon of water per day

Macros:

Protein: 200-250g

Carbs: Varies

Fats: 60-80g

Follow me on Instagram for more workout videos, pictures and progress!!

I challenge you to go on a mini-cut with me! If you need assistance figuring out your macros or training split, send me a message!

Hello! You’ve made it to my official website where I will be uploading majority of my content. What type of content you may wondering?

Well, stick around and you’ll find out!

For now, this website is currently in development and will be launching soon to a web browser near you!