12 Week progression for Western Canadians Kelowna

Since my first show that I competed in Men's Physique at the Western Canadians in Kelowna is done, I think it is a good time to show my progression through the 12 weeks of preparation for this event.  I have included some of the weekly progress pictures through this time (although I have to say, the final week out I just got so caught up that taking pictures was missed).  Wow, as you will see through the weeks, it was obvious that I didn't really get my posing down until I was in the last week.  I was kind of surprised that most of my posing on stage, was presented quite well.

12 weeks out

11 weeks out

10 weeks out

 9 weeks out

8 weeks out

7 weeks out

6 weeks out

5 weeks out

4 weeks out

3 weeks out

2 weeks out

On stage - evening show!





Something I find interesting to see when I look back on these progress pictures, as well as thinking about my mind-set during this process, is how there is not really drastic changes in my physique until the last few weeks before competition.  The main reason for this, is that I have stayed strict with a healthy lifestyle and consistent training for the past 9 months leading up to this event.  This made the impact on my meal planning for preparation much less of a shock to my system, especially compared to last October, when I was initially starting to lose weight and began cutting to prepare for a photo shoot with Pink Elephant Photography.  While the impact on meal planning was minimal, the effect mentally was just as difficult, but in a much different way.  What I mean by this, is that since I was already maintaining a consistent body weight at 155Lbs and a body fat below 10%, I really didn't need the usual 12 weeks of prep to "cut" for the show.  The part that I feel was most difficult, was that I couldn't get it out of my head, that I needed to cut.  Last year I found myself to be very self-conscious about my weight and overall health and condition.  When I was approaching this competition so seriously (as I really wanted to do well), my mind kept telling me I needed to trim down and come in "lean".  While the results of this show were very favourable, seeing as I placed 3rd, I may never know if I could have placed better, if I didn't allow my head to mess with my progress.  My trainer Dean had set out a meal plan for me, that I was dedicated to sticking to 100%.  I was seeing excellent results and was in great shape, but I started adjusting my meal plan without reviewing the changes with Dean.  Even though I was recommended to step on stage a bit "fuller", I let the prep get into my head.  I convinced myself that I wanted to come in as lean as possible.  I did accomplish this leanness, as when I measured my body fat the morning of the competition, I measured in at just below 5% body fat.  Without trying to sound boastful, I feel I did come in leaner than the other competitors and presented the best abs on the stage, I feel my leanness hurt my upper body presentation and came in a bit flat in my chest.

Top 3 final results.

Top 5 finalists.

While the first few hours waiting for my time to step on stage seemed to drag on forever, before I knew it, I was being called to the "pump up room" and get ready to go on stage.  I was able to stay pretty calm and loose and even was able to have some fun in our waiting room.  What a great team of people we had competing with our Body by Brandt team!  I enjoyed every moment of this experience and can't wait to do it again (hopefully many more times).  Here are just a few pictures that show some of the light and fun times I was able to have while waiting.

  



The day before competition, Grace and I had the opportunity to do a photo shoot with Gus Mctavish of Proshot Photo.  This was such a fun and relaxed experience, which resulted in some great photos.  Here are just a couple of the photos from this shoot.  Stayed tuned as I will share more photos from this shoot soon.

 

At this stage, I am now less than 5 weeks out from competing in the BCABBA - 2012 BC Championships, June 30th, 2012. My goal is to fill out my upper body a bit more (not much time to see major gains). I still want to present myself lean, but a bit fuller in the upper body. I have committed to pushing hard in my training, plus sticking to my meal plan as Dean and I have prepared. Lesson learned, I will not make changes to my plan, unless I discuss this in detail with my trainer.

As always, I want to say thank you for taking the time to read about my thoughts and experiences.  I really do appreciate all of the support I receive from my family and friends, both close and afar!  Your support and encouragement goes a long way to helping me push harder to achieve my goals and dreams. 

Take care and I look forward to sharing with you again soon.

Andrew

Western Canadians Kelowna

May 19th, 2012 will be a day I don't think I will ever forget!  I have to say that stepping on stage to compete in the Men's Physique category was such an amazing experience.  Being a part of the Body by Brandt team was such a great time!  We had so many members of our team place in the top 5 and several taking home trophies for top 3 placings!

To be honest, I am very surprised that I was not affected by nerves nearly as much as I expected to be.  Don't get me wrong, I did have my moments of nervous energy, but I was able to keep it together and remember to hit my posing for the most part as I practiced.  Thank you to Muscle Insider Magazine for their coverage and thank you to Gus Mctavish of ProShotPhoto for their coverage of this event and the photos of on stage.  They were able to capture some great images that showcase many competitors best.  I have included some of the photos from the stage.  To see more, you can check out my Facebook page to see many of these photos, or the galeries on Muscle-Insider.

I am very happy with what I brought to the stage, but it appears as though I may have come in too lean.  I'm already making some adjustments to my physique to be ready for the BC's June 30th.

This photo is of the top 3 winners in Men's Physique.  Winner is in the middle, with second place to the left and I am on the right.

It was a tough group of guys to compete against, as you can see from the line-up of the top 5 in the final call-out in the evening show.  I want to say congratulations to all of the other competitors I had the opportunity to share the stage with and thank you for the positive energy that all of the competitors displayed towards one another.

I would be doing an injustice, if I failed to mention the fact that my wife Grace competed in the same show as I did.  Some people said we were crazy to be prepping and competing in the same show, as we would drive each other crazy.  We found completely the opposite was the case.  We were able to push each other to achieve some amazing results, as well as support each other through our challenges.  I think Grace presented an incredible physique, although it was not quite what the judges were looking for.  I don't think Grace is too disappointed with what looks like 6th place, mainly due to being too lean for what the judges were looking for.

Grace on stage with 3 of the top 5. 1st place winner is the far right.

  

I feel very fortunate to have had so many people offering support and encouragement along this journey.  A special thanks goes to our daughter Veronica and our friends Marie and Matt for making the trip to Kelowna with us.  The three of them were such a big help with all of the extras that we needed during our final preparations.

Seeing as the BC's are closer to home (Massey Theater in New Westminster), I hope we will be able to have even more family and friends come to cheer us on, as we continue our journey of competing on stage.  Keep posted for further updates on progress and more cool information and even some recipes coming soon. 

Take care, and keep working on transforming your own wellness.  Thank you for reading and please make sure to share your thoughts and comments.

Andrew

#TeamRippedFreak

Day before Kelowna Western Canadians Competition! - Thank you!

Thank you all, for the support you have given me!

After so many months of training hard, dedication to a solid meal plan and preparing for stepping on stage for the first time, waking up today in Kelowna is pretty surreal!  It is really hard to believe that the big day is tomorrow.  I can honestly say, that I feel I am in the best condition of my life.  I am healthier and more fit than I ever could have thought possible.  This past week has been a bit more difficult with the final stages of preparation, especially with my final week's meal plan and keeping training hard and focused.  One thing I find funny, is how much I enjoyed waking up this morning to flavoured rice cakes (caramel never tasted so good)!

When I look back over these past several months of my wellness transformation, I feel it is so important to take a moment to say thank you to the many people that helped support, motivate and inspire me along the way.  There are so many of you, that it would be difficult to thank all of you, so if I miss your name, please forgive me.  The biggest thanks of all must first go to my best friend and the love of my life Grace!  Without your support, I don't think I could have come close to achieving the results I did.  Some thought we were crazy to be prepping for the same show, but I feel we're stronger together than before we started.  Our daughter Veronica has also been such a huge support through this process.  She has really been a positive force behind us, be it through helping with chores around the house, looking for ways she can do extra to help, or simply to offer words of encouragement and even making me feel proud by being serious about living a healthier and more active lifestyle and pushing to excel in her studies at school.

It would be a shame if I were to not offer my very sincere thank you to our trainers Dean and Leigh of Body by Brandt.  You both have been such a positive influence in my life!  I remember a conversation we were having after knowing each other for only a short time, when Dean said, "I think it's more than coincidence that the four of us have met."  At the time, I did feel the same way, but now I truly believe this more than ever.  I can say for myself, that your support and training has absolutely changed my life.  I have seen such changes in my health, wellness, fitness level and personal self confidence, that I truly feel blessed for the opportunity to have had our paths cross.  I look forward to many more good times and positive influences and opportunities that we call all share in the future!

Friends are also so important to me, with the support they have constantly offered.  I must say though, through this process, you really do realize who are your true friends and supporters.  Not all of those "friends" have been a positive influence and may not have remained on my list of people I would turn to for support.  A big thing I have found key to progress, is to surround yourself with not only positive thoughts, but to remove those negative influences from your life.  Our friends Marie and Matt have always been such a support for us along the way.  Understanding our strict meal plans and being supportive of that and even more important, the patience they have shown in understanding our hectic schedules that make it difficult to spend as much time together as we would like. 

One amazing thing about social media, is the amount of friends I have made literally around the world.  Some of these friends and supporters like Tim, I have got to know very well and we have never even met in person, yet (looking forward to getting the chance to meet in Vancouver next month).  There are so many others as well, through the ever growing families of #TeamRippedFreak and #TeamB3 that it amazes me how supportive people can be towards each other when you are working towards a common goal.

Work has been supportive and understanding also, as it has shown to be difficult at times to stay on track with a strict meal plan, while being surrounded with so much incredible food and options running a restaurant every day.  Whether it is the support and encouragement from the staff, or our culinary teams that have learned my strict meal plan to help with customizing my meals (when I don't pack my own food), or knowing that I have helped to be an inspiration to others to begin their own journey to improve their own health and wellness, it has been such an uplifting experience to have been able to share.

Opportunities that I have had the ability to experience in these past few months have been so amazing. Having my transformation to be featured in Inside Fitness Magazine this year was such a surprise and a real honour! The people from Pharma Freak impress me more than I can say. I have been a huge fan of their line of products, especially Ripped Freak hybrid fat burner and pre-workout drink. This line of products have really helped me to achieve results beyond my original imagination.

Please check out the video below, to see my quick thank you message during our drive from home to Kelowna. 

Once again, if I didn't thank you specifically, but I should have, please forgive me. There are just so many people to thank, that I could go on for days.  If you have read this post, please take a moment to share your thoughts and/or comments.  Let me say thank you one more time, just because I am so greatful for all of the love and support from everyone that has been an influence in my life.  Wish me luck, for when I step on stage tomorrow.  Looking forward to sharing thoughts and results of this very soon.

Take care and live well!

Andrew Bukowsky
#Ripped365

Less than 4 weeks until the stage....

   Well, I have to say, it is hard to believe that I am already less than 4 weeks away from stepping on stage in Kelowna, for the Western Canadians.  This is the first show here that is presenting the new category for Men's Physique.  Training is progressing really well, as well as I have just tightened up my meal plan (so very slightly).  One benefit of keeping up with a lean and healthy style of eating consistantly, means I feel less of an impact from "contest prep diet" than I think many others feel, that follow an "off-season" style of eating.  It is kind of funny to say this, but one change to my meal plan that I have found tough to give up, is my morning oatmeal I am no longer adding in the mixed berries that I had been up until now.  I am adapting though.

  With regard to training, I am still working with Dean of BodyByBrandt 3 days a week, in addition to workout out with Grace the other 4 days a week.  I have been able to work out my schedule so that I am able to do double workouts 5 days a week, doing a cardio session for 30-45 minutes in the morning, paired with weight training in the evenings.  Due to a later shift at work on Fridays and Saturdays, I find I am not able to make it for a second training session, so I do my best to go hard in the mornings on these days.  For cardio, Grace and I are hitting the gym every morning at 6:00am so we have enough time to get back home and be out to work by 8:00am.  This does make for some days that I feel tired, but the morning cardio I feel, gives me a real kick start to my day and actually gives me energy to real push through my long days. 

  Intensity of both cardio and weights has picked up the last week or two, in order to really push myself to get the best results I can.  I have been maintaining my weight and body fat to the levels I am happy with at this point.  I will be trimming down a bit more still the final week or two before stepping on stage.  I have been refraining from posting progress pics since my last one at 6 weeks out, only because I think you need to keep some element of surprise for the big day.

  One other new addition to my plan this past week, has been my first Men's Physique posing practice with Dean.  Conditioning is spot on and with a few weeks left to add some size (hopefully) up top, I am feeling very confident.  The one thing that I do find difficult now, is being the first show for this category, there are so many questions and opinions as to what the judges will be looking for when judging the Men's Physique.  Recently, I heard a piece of advice that really hit home with me.  The advice was, of course you want to listen to the feedback from the judges and work to make improvements based on this, but you have to bring a physique to the stage that you are most impressed with.  I had started to question my original thoughts and plans of how I was going to cut & prep for the show, but I think at this point, the best thing I can do, is prep as I feel I am showing my best attributes.  This way, I will know I did what is right for me!

  If you are planning on attending the show in Kelowna on May 19th, please look for me to say hello.  If not, I hope there will be lots of pictures available that I will be happy to post and to share the results with all of my friends, family and followers.

  As always, thank you for taking the time to read my thoughts and support me along my journey.  If there are any questions you have, let me know through Facebook, Twitter, or email and I will be happy to answer.

  Until next time, stay healthy and keep pushing to achieve your goals, whatever they may be.

Andrew Bukowsky