David Trantham Natural Bodybuilding

2009-08-05T04:50:00.000-07:00

well i have started my 4th week on the diet!! wow time flys. i have lost a little more weight than i wanted to at this stage, total of 6lbs. my upper body workouts have been really good, i can't say that my legs workouts have been were i want them. 2 weeks ago i pulled a muscle on my inner quad, doing lunges. i originally did it earlier in the summer with 110lbs walking lunges. last week i went light doing drop and super sets. i got sore so hopefully i am healing. today is leg day as well so i will probably go a little heavier with more drop and super sets. maybe by next week i can put some heavy weights on the bar!!!!!!!
also i would like to say that my wife started dieting this week, the Trantham household may be difficult at times but we will survive.
i plan on posting more often with my workouts and diet. i have been really busy with training, work, and family. thanks!!!!!!!!!!!

Precontest diet

2009-07-14T11:18:00.000-07:00

hello all, i started my diet yesterday July 13. i am dieting for 18 weeks for the IFPA Yorton Cup (pro natural bodybuilding contest)in Washington DC Nov. 14. I also plan on doing a NPC event Nov 7 (the elite ) in Greensboro NC, hopefully to qualify for the 2010 team universe. i plan on losing only a 14lbs, thus i stay in contest shape or pretty lean year round. my goal is to lose about a 1/2 pound body fat per week, keeping calories high, hoping to retain most of my muscle, it should be interesting!!!!!!!! yesterday was shoulders(very strong, but have a little tendentious in my left shoulder that has been really hindering my workouts but it felt a little better since i took about 4 days off before my contest diet started. finished up with 30 minutes of moderate cardio. i will start trying to post a couple times a week, with workouts , diet and how my prep is going. thanks !!!!!!!!!!!!!!!

4.5 week out

2008-08-13T05:59:00.001-07:00

here are some pics of me from this weekend. the lighting was not the best. I have droped my calories about 200, mostly from carbs(droped my carbs by about 40 grams, hopefully i will tighten up a little more). i have dropped another pound,my goal is to lose only about 2 more lbs. Hopefully i will be where i need to be, well see!!!! my workouts have been really great, lost some strength but everything seems to be wright on schedule.

5 week out

2008-08-08T07:20:00.001-07:00

well now its 5 weeks till Kansas city. the last week i have kept my training, cardio and calories the same. i have not lost and body weight but i think i still am getting harder, sometimes now with my body fat being low its hard to tell. weighing around 203 -205 lbs.

here is my typical diet for the week

2eggs,1 1/4 cup egg white, 1.5 oat meal
=767c,18f,90c,62p

1can tuna,7oz sweet pot
=328c,2.5f,49c,28p

10oz chick,12oz sweet poy
=623c,3.5f,84c,57p

1can albacore tuna,7oz sweet pot
=378c,5f,49c,32p

before workout ez. bread 80c,.5f,15c,4p (the meal before is also about 1 hr before training),this meal i eat as i walk into the door.

post workout
pro(3 scoops isolyze), 1/2 oatmeal,=480c,3f27c,86p

10oz chick,10oz sweetpot,, 7oz brock.
=635c,3.5f,79c,65p

before bed 1 scoop pro (isolyze)
=110,0f,0c,27p

total cal. 3401, 36f,393c,367p

i may cut my calories back a little to tighten up my rear, i have some striations in my butt but i want them to come all the way in. maybe droping my carbs a little will help.

6 weeks and counting

2008-08-01T04:47:00.000-07:00

hello , its been almost a week since i have posted, been very busy at home, work etc, plus spending time at the gym cooking and posing. dialing in for the show in KS in 6 weeks. workouts have been great for the last week. i now have started to lose a little strength as my body fat falls quite low. my calorie intake is still the same as it was last week. As of the morning i have lost another pound of weight (hopefully body fat) i really only want to lose another 2 lbs of weight in the next 3 weeks then up my calories cut a little cardio out and begin to eat more hopefully to fill out more ! If all of this happens, hopefully i will be about 3 to 4 lbs heavier than i was last season in the same condition. Not bad for bulking naturally for only about 6 months, i contribute it to eating clean this off season. i will try to be more detailed and post more often in the weeks to come. until !!!

leg workout

2008-07-24T07:30:00.000-07:00

wow, what can i say me and my partner had a great leg workout, here is a run down of what we did squats 7 working set of 225, reps 42,27,27,23,17,17,13, talk about a great pump wow!. then 5 sets of leg ext. 4 set leg press , 2 set hack squats, 3 set lunges of 50 set or more, then ham strings 4 sets stiff legs, 4 set lying leg curls, 2 set standing leg curls. that's no all 4 set of hyper ext. wow again that's a lot but it felt great to be done. as of this morning legs are all ready getting sore. diet was great with approx 3400 cals, no cardio and no workout scheduled for time to take day off (REST) till tomorrow!!!

Journal for WNBF Pro Natural International (7.5weeks out)

2008-07-23T11:13:00.000-07:00

i will start keep some type of journal of my diet and workout. i have been dieting for 12.5 weeks losing in all about 15 lbs. i presently weight 203-204 with only about 3 or 4 lbs to lose. Hopefully i will post some pics by the end of next week. i think i am ahead of schedule so i have bumped my calories up to 3450 a day. the micro are broken down as such fat-50g+/- carbs 400g+/- and protein360g+/-. i may need to bump my calories up more in the week to come, for last year near the contest i was eating almost 3900 calories. i am becoming more focused because its now crunch time!!!! today is leg day hopefully tomorrow i will have the out come.