Bones To Buff

Joey Vaillancourt Fitness
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JOEY VAILLANCOURT FITNESS

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PHOTOSHOOT SUMMARY 2010

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February 14, 2010 by

Hi Everyone,

Well it has been a while since my last blog, nearly two weeks!

I do apologize but because of the most recent photoshoot preperation
along with business
there has just been little to no time to continue blogging.

I dont like to blog only 2 or 3 sentences either so I dont make an
effort unless I know I will have time to
properly 'blog'

I wanted to go over some key hilites from the shoot even though it
has been over now for the past two weeks.

There was some stuff I didnt get to talking about in my last video.


PHOTOSHOOT PREP. JAN 2010 - DAY 1

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January 31, 2010 by

Hey guys,

Check out the final video blog for my photoshoot prep.

PHOTOSHOOT PREP JAN. 2010 - DAY 4

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January 27, 2010 by

Wow, the countdown is on!

To tell you the truth, after last nights workout, I had a hard time
leaving the gym. Not because I was sore or tired (I was both) but I
felt surreal for a momentthe pain, the fatigue the hunger didnt matter
because I felt so good for following through and giving it EVERYTHING
I had. Seriously.

Then I wanted to make sure I really depleted my glycogen levels so I
did some high rep isolation exercises to further drain any glycogen
left.

Here is what my workouts consisted of. Remember, this was not my
design, I merely used it as I had not had any experience before for
prepping for a shoot and the guy who designed this for me has done
over 20 competitions. I sitll design my own training for the most part
but when it comes time to specialize, I outsourced this one

PHOTOSHOOT PREP JAN. 2010 - DAY 5

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January 26, 2010 by

Today I thought I would film a quick video to go through some of the
updates from the day.

My energy levels are low and typing is starting to get tough

 Here is the Video->

 

Also, here is the breakdown of the manipulations. Nothing really
changedtomorrow EVERYTHING is changing.

 

Talk to you soon,

Joey

PHOTOSHOOT PREP JAN. 2010 - DAY 6

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January 25, 2010 by

Today was the 3rd day of the depletion cycle and even fewer carbs!

I am starting to feel the effects of the depletion stage big time
today.

I had a hard time getting my butt out of bed at 6AMI actually
snoozed a couple of times. Not my best moment, but I am beat down!

I went to the gym and cardio was incredibly difficult to get
through, but I did it.

I also hit abs again. Today was the first day though that I felt
leaner again. Probably because of the past few days of doing over
1000+ rep workouts! That will lean you down in a hurry.

I am feeling drained though and wish I had some time to nap or get
more rest but it is not an option. Looking forward to having the three
days off of training and carb loading up until the shootI also decided
to 'treat' myself to one of my favorite non diet meals after the
photoshootnot sure which one yet, I will let my craving decide for me!


I dont normally crave foods, but I am finding I am having big
cravings for sweets, pizza, sandwhiches more thatn usual!

1 more dayThen I get to eat potatoes and other yummy carbs.

Training went well tonight. Still definetly grueling, but I got
through it.

I think I was the only person at the gym actually breaking a sweat
and getting red from fatigue. At this point I dont even care that
people look at me differently because they have no idea why I am doing
so many high reps without restits an unsual workout. I wouldnt train
like this all the time because I would be severly overtrained. But
proper placement and this is the best system to use.

I am burnt out so I am not going to go on anymore.

Here is day 6 breakdown. I didnt change anything.

Talk to you tomorrow. Wish me luck! Its going to take everything in
me to get through it!

Joey

PHOTOSHOOT PREP JAN. 2010 - DAY 7

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January 24, 2010 by

Another day is nearly over and I have to say, I am definetly coping
well with the 7 day prep so far.

In preperation for the the 7 days, I was actually dreading it, but
now that it is here, its really not as bad as I thought it would be.

It is still hard though!

(WINTER IN CANADA MAKE CARDIO OUTSIDE THAT MUCH HARDER) 

So last night I had all the best intentions of getting up and going
to run outside in the winter wonderland we have right now in Canada. I
laid out all my clothing to stay warm and my other equipment. 5:50AM,
my alarm sounded and I was in no mood at that point to go out in the
harsh cold so I opted to do my cardio inside the comfort of my own
home on my bike.

Now every now and then I find I have a hard time elevating my heart
rate. I will do the exact same work intensity one day and it will sky
rocket, and some days, it just doesnt seem to want to increase past a
certain point. This is just an indicator that I need more rest. On top
of that, all my cardio sessions are performed on an empty stomach with
some BCAA and glutamine with a strong espresso shot or two.

After 20 minutes on the bike and not burning the amount of calories
I wanted, I decided to follow through with my intial idea of heading
out and running outside. I first finished up with an ab circuit.

AB CIRCUIT

Exercise
 
Sets
 
Reps
 
Rest
 
Weight

 
 
 
 
 
 
 
 
 

Ab Crunches*
 
3
 
15-20
 
None
 
None

Lying Hip Raises*
3
 
15-20
 
None
 
None 

Oblique Curls*
 
3
 
15-20
 
None
 
None

PHOTOSHOOT PREP JAN. 2010 - DAY 8

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January 23, 2010 by

The first day is nearly over and all in all it was a pretty good
experience.

 I woke up at about 6AM, had a coffee, took some fat burners, had
my muscle saver drink (glutamine, BCAA and a small amount of protein
poweder), then I did cardio in my home gym. Did about 26 minutes on
the upright bike doing 1 minute intervals, then finished up and did 3
circuits of ab training.

Then I had my morning meal which was basically oats and protein
powder.

Here is a breakdown of Day 8 with regards to all the different
variables I am tracking over the week.

I then decided to go back to bed to rest since I have not been able
to get much of it in the last week.

Later on in the day, I hit the gym for my depletion workout. What a
great workout that was! Upper body, circuit, with high reps and huge
pumps.
Seriously, I have never seen my chest so filled out and pumped up

The only downside to today was the excess water I had to take in
(over 8 litres). I felt very bloated and water logged, and I actually
gained a few pounds.

This led me to consider perhaps cutting out additional carbs from
tomorrows daily intake (50, instead of 100g). I am also going to
perform more intesne cardio in the morning and I plan on doing some
slow cardio after my workout tomorrow. I want to make sure I am in
peak condition for the photoshoot next Saturday.

Only 1 week left and every day counts.

I am going to post a picture tomorrow to show just how pumped I get
from this insane circuit depletion workout.

Talk to you guys tomorrow,

Joey

PHOTOSHOOT PREP JAN. 2010 - DAY 9

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January 22, 2010 by

Tonight is the night before start my 7 day intense photoshoot prep
for a shoot I have scheduled for next Saturday January 30th.

I am very tired tonight, but I am also excited, a little nervous and
pumped for the next week. It is always a learning experience for me
each time I perform the 7 day prep phase but I am confident this time
I will be in my best condition ever! Not only that but I am much
bigger than before!

That being said, I am going to dive into another post after the
photoshoot about how your body can change the way it looks even by
staying the same weight. For example, I am the same weight I was last
time I cut but I am definetly much more filled out and conditioned
this time around.

150lbs (2008)

160lbs  (2010)

The FIRST PICTURE is from the last time I cut down a couple of years
ago. THE OTHER is the most recent picture of where I am at now.

I will be keeping a journal each day to outline exactly what it is I
am donig in this phase. You are going to be shocked at just what goes
into this!

Going to bed now, got to get up in about 5 1/2 hours to hit cardio
and abs, then back to sleep for a couple of hours then start my
regular day!

Ill keep you posted,

Joey

PHOTOSHOOT 1 WEEK AWAY

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January 21, 2010 by

Hey Everyone,

Quick body shot I took the other night. Only 1 week away from
photoshoot.

The next week is going to be grueling and a test of will. I will be
keeping a journal for each day.

I will outline my diet and training manipulations as well as photo
progressions leading up to the photoshoot day.

This will basically be a practice run up to the April 17th
competition Stay tuned!

 

 

 

 

 

 

 

 

 

 

14 WEEKS TILL FAME 2010 COMPETITION

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January 16, 2010 by

Well like the title says, the April 17th Cobourg Ontario FAME
competition is only
14 weeks away as of today and I am getting very anxious and excited
about it!

There is so much to learn! Honestly, you really can't appreciate it
until you have
started to really dig deeper into what it takes to actually compete.


For myself, I am competing in the fitness model category because
this is the best match for my body and build.

"The Fitness Model Search category is ideal for lean, fit, toned,
athletic, symmetrical
and aesthetically pleasing individuals who wish to pursue a career
as a fitness model,
appear in magazines &/or aspire to compete in Fitness."

I got that from the actual FAME site and its a pretty good summary.

since I am a 'first timer', Ill be in the Novice or Open category to
compete.

There are so many things to consider when competing that I never
even imagined.

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Archives

* â–¼2010 (13)

* â–ºFebruary (1)

* Photoshoot Summary 2010

* â–ºJanuary (12)

* Photoshoot Prep. Jan 2010 - Day 1
* Photoshoot Prep Jan. 2010 - Day 4
* Photoshoot Prep Jan. 2010 - Day 5
* Photoshoot Prep Jan. 2010 - Day 6
* Photoshoot Prep Jan. 2010 - Day 7
* Photoshoot Prep Jan. 2010 - Day 8
* Photoshoot Prep Jan. 2010 - Day 9
* Photoshoot 1 Week Away...
* 14 Weeks Till FAME 2010 Competition
* Killer Ab Workout For Chiseling Your Midsection
* 16 Week Countdown to FAME Comp.
* The Most Embarrassing Flight Ever

* â–º2009 (11)

* â–ºDecember (11)

* Bodyweight vs Muscle Weight Explained
* The Program That Started It All - 30lbs in 5 Months
* 9 Killer Ways On How To Gain Weight
* I Was Caught...Eating Cat FOOD!?
* The Fat on Being Called Skinny
* Top 3 Muscle Building Protein Shake Recipies
* What Makes My Blood Boil At The Gym Pt. 2 of 2
* What Makes My Blood Boil At The Gym Pt. 1 of 2
* The Ultimate College Workout
* How Arnold Is Ruining My Life!
* Does Program X Really Work?

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About Joey

Hey everyone, my name is
Joey Vaillancourt and I am a former skinny/out of shape guy who
turned his entire life around by doing the same thing you are doing
today…searching for answers to a better body.

You see, I was not a certified personal trainer straight out of a
well respected university graduating with top honours with a
Kinesiology degree. I actually graduated with an Electronics degree
(I’ll talk more about that after).

I was also not gifted with above average genetics.
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Joey Vaillancourt Fitness 2009-Present