19NorFan
Registered
- Joined
- Sep 16, 2022
- Messages
- 256
- Reaction score
- 466
Introduction
Hello everyone, I wanted to introduce myself properly before beginning a series of more structured logs over the coming year.
My name is Benjamin aka 19NorFan and I am a competitive physique athlete currently finishing preparation for my first NPC Men’s Physique show later this month and pending those results, a second show in September.
My goal is to earn my Pro Card and compete professionally later in 2027. Over the last 3 years, I have made bodybuilding the primary goal in life and have documented a large amount of my own process; bodyweight, nutrition, training performance, cardio, recovery, progress photos and the reasoning behind different adjustments. Rather than only posting finished stage photos, I want these logs to show the complete process: what works, what doesn't, what changes along the way are made, along with my thought process behind it.
I am also happy to announce that Syngenix Labs has selected me as a sponsored athlete. They will be supporting my upcoming training phases and in return I will be maintaining detailed logs here and sharing consistent updates on my training, nutrition, recovery and overall progress.
What This First Thread Will Cover
This opening thread will run from now through my September 2nd show.
It will be more informal than the later logs and will primarily serve as an introduction to me, my current preparation and the direction I am heading over the next year.
Updates will include:
Planned Log Series
Phase 1: Final Contest Preparation
Now through September 2
Finishing the current season and establishing the starting point for everything that follows.
Phase 2: Post Show Rebound Phase -
Approximately five to six weeks – September 6th to October 10th
The purpose of this phase will be to capitalize on the post show rebound gains, reverse diet and restore training performance.
Phase 3: Health Phase – October 11th to November 21st
Approximately six to eight weeks, depending on recovery and laboratory results
This phase will focus on health markers, cardiovascular fitness, recovery, digestion and establishing a strong baseline before beginning the next growth phase. The health phase is also a temporary mental “break” from training and an opportunity to mentally reset or adjust bad habits to good as necessary.
Phase 4: Growth Phase – November 22nd to April 10th
Approximately 20 weeks
This will be the most detailed offseason log. I will document bodyweight, rate of gain, training progression, nutrition increases, body part priorities, recovery, health monitoring and the decisions made to keep the phase productive.
Phase 5: TBD
From here, I will assess my progress and make a decision on how to proceed with the next show and contest prep phase.
Current Starting Point
Age: 37 Years
Current phase: Contest Prep
Division: Men’s Physique
Height: 6'2" – 188CM
Current weight: 228LBS – 103.5KG
Estimated stage weight: 224LBS
Current training split: Upper, Lower, Delts/Arms, OFF, Repeat
Current cardio: 45min Fasted LISS (105-110BPM) 3x weekly, 60min LISS (120-130BPM) 6x weekly
Current calories/macros: Variable but on avarege: 280g Protein, 150g Carbs, 65g Fat
In the next few posts, I’ll post some physique progress photos from the last few years, with dates, so that you can all see the progression. Along with a general synopsis on my approach to training, nutrition and fitness as a whole.
I appreciate SyngenixLabs for the opportunity and everyone here who follows along, asks questions or provides feedback. I am looking forward to documenting the full process.
Hello everyone, I wanted to introduce myself properly before beginning a series of more structured logs over the coming year.
My name is Benjamin aka 19NorFan and I am a competitive physique athlete currently finishing preparation for my first NPC Men’s Physique show later this month and pending those results, a second show in September.
My goal is to earn my Pro Card and compete professionally later in 2027. Over the last 3 years, I have made bodybuilding the primary goal in life and have documented a large amount of my own process; bodyweight, nutrition, training performance, cardio, recovery, progress photos and the reasoning behind different adjustments. Rather than only posting finished stage photos, I want these logs to show the complete process: what works, what doesn't, what changes along the way are made, along with my thought process behind it.
I am also happy to announce that Syngenix Labs has selected me as a sponsored athlete. They will be supporting my upcoming training phases and in return I will be maintaining detailed logs here and sharing consistent updates on my training, nutrition, recovery and overall progress.
What This First Thread Will Cover
This opening thread will run from now through my September 2nd show.
It will be more informal than the later logs and will primarily serve as an introduction to me, my current preparation and the direction I am heading over the next year.
Updates will include:
- Current physique and bodyweight changes
- Training sessions and performance
- Nutrition and meals
- Fatigue, sleep, digestion and recovery
- Show day updates and results
Planned Log Series
Phase 1: Final Contest Preparation
Now through September 2
Finishing the current season and establishing the starting point for everything that follows.
Phase 2: Post Show Rebound Phase -
Approximately five to six weeks – September 6th to October 10th
The purpose of this phase will be to capitalize on the post show rebound gains, reverse diet and restore training performance.
Phase 3: Health Phase – October 11th to November 21st
Approximately six to eight weeks, depending on recovery and laboratory results
This phase will focus on health markers, cardiovascular fitness, recovery, digestion and establishing a strong baseline before beginning the next growth phase. The health phase is also a temporary mental “break” from training and an opportunity to mentally reset or adjust bad habits to good as necessary.
Phase 4: Growth Phase – November 22nd to April 10th
Approximately 20 weeks
This will be the most detailed offseason log. I will document bodyweight, rate of gain, training progression, nutrition increases, body part priorities, recovery, health monitoring and the decisions made to keep the phase productive.
Phase 5: TBD
From here, I will assess my progress and make a decision on how to proceed with the next show and contest prep phase.
Current Starting Point
Age: 37 Years
Current phase: Contest Prep
Division: Men’s Physique
Height: 6'2" – 188CM
Current weight: 228LBS – 103.5KG
Estimated stage weight: 224LBS
Current training split: Upper, Lower, Delts/Arms, OFF, Repeat
Current cardio: 45min Fasted LISS (105-110BPM) 3x weekly, 60min LISS (120-130BPM) 6x weekly
Current calories/macros: Variable but on avarege: 280g Protein, 150g Carbs, 65g Fat
In the next few posts, I’ll post some physique progress photos from the last few years, with dates, so that you can all see the progression. Along with a general synopsis on my approach to training, nutrition and fitness as a whole.
I appreciate SyngenixLabs for the opportunity and everyone here who follows along, asks questions or provides feedback. I am looking forward to documenting the full process.
WELCOME TO THE TEAM! 
