Behrooz Tanori on his way to Enercup
Road 2 Enercup
''Behrooz is a personal trainer and co-founder of the online coaching community Road2fit. Last Sunday, he participated in the Enercup in the Men's Physique class. This was his second Men's Physique competition. In the run-up to the Enercup, he took you through his preparation. In addition, Behrooz can be followed on his VLOG: www.youtube.nl channel: Road2fit.
D-day: the competition day
Finally, the time had come, I was allowed to enter the stage the day before yesterday after being on a strict diet for 11 weeks, especially the last five weeks in which I mainly lived on white fish, vegetables, egg, basmati rice, and sweet potato. The day before, on Saturday, was the weighing and measuring. Together with my coach Raymond Simon and his other athlete Marc van der Lubbe (who became first in bodybuilding 90+), we went to Hoogeveen. We chose to just sleep at home, so quickly home I went to bed around 9:30 because we had to leave the next day at 6:30. My last meal before going to sleep was a burger and a glass of red wine. At Ray's request, I had to eat something junk food because I still looked quite flat despite having eaten a lot of sweet potato and rice since Friday and not really recharged yet. As I also mentioned in the earlier report, we chose to drink almost no water on Saturday, and sodium was also out from Thursday.
When I woke up on Sunday morning, I still felt quite flat, but my stomach was tighter than ever, so that was positive, and the pump would still come. We arrived around 8:30. On the way, I ate a lot of rice with raisins and actually did that all the time until the first time I went on stage. I had a spray tan done at 9:30, and it was really well done, thanks to Janaspray tan, really great! At 12:30, it was finally time for after eating a lot of rice, raisins, and rice cakes and being well warmed up, it was almost time to go on stage. I felt good and had a good pump in my muscles and felt hard and was confident that I should be able to come to the "first callout" (note: a first filtering by the jury showing their preference). There were a few very strong candidates, especially Fariq, who immediately stood out to me backstage with a very good physique.
With a lineup of no less than 15 men, we were called to the stage, it just fit haha. After a number of quarter turns and when everyone had been forward, the jury started with the first callout, and I was immediately included. I was already super happy with this and actually knew by then that I could definitely come in the top 4. After the first round, it was quite a long wait until the "t-walk" (solo presentation), and when I took a walk, I met a lot of people from the hall, and everyone gave very nice compliments. Moreover, everyone told me "you will definitely come in the top 3," which gave a good feeling towards the t-walk. The t-walk was eventually around 7:00 PM. It went pretty well, but could have been a bit better afterward, a bit more enthusiasm next time. Then it was a few hours wait until the award ceremony. In the meantime, I already started drinking a bit more and had some nice snacks like fries and some satay, and it was delicious!
2nd Place!
The winner in my classAnd then there was the award ceremony around 10:40 PM we had to go on stage with everyone, and it was immediately indicated that only the top 3 would move on to the B-class (Enercup is C-class). This was still a bit exciting, but I was very confident that it had to work out.
I eventually finished 2nd and am very satisfied with it because the number 1 was also just really good. My goal was to achieve the top 3, and that certainly succeeded, it was a very nice and educational preparation. I would like to thank the jury and the organization of the Enercup for the beautiful event. Also, I would like to put my coach Raymond Simon in the spotlight. I owe him a lot and have learned a lot from him in the past 11 weeks. I thought it was super cool that I got the chance to do this from Fitsociety and that I was allowed to share my experiences with you. For now, I'm taking a break, and my plan is to participate in the Open Rotterdam on April 19.
Thank you all for following my reports! You can continue to follow our team, Road2fit, on our Facebook page. My buddy Hung Nguyen and business partner is now in his preparation for the ironman and will share his preparation with you through vlogs in the last weeks.
Road 2 Enercup: Last week of competition preparation.
It's already September 29, which means this is the last week of preparation for the Enercup 2015! The last two weeks have gone very well, and I'm actually already at the body fat percentage I wanted to be at, around 5.8%. This is fine for Men's Physique, and on competition day it might even be under 5% because then you also try to lose water. The last week, also called peak week, is very important and can determine how you look on stage on competition day. I ate sweet potatoes all day Saturday, no less than 7 meals with sweet potatoes 150/200g per meal. We halved proteins and kept fats the same. I also drank almost no water to see how I would react, and by Sunday, I was a lot harder and drier. We will probably do this on the Saturday before the competition as well.
Nutrition
From Monday my schedule looks like this:
Monday to Friday:
Eating: protein 280g, carbohydrates: 70g, fats: 60g
Water: Start Monday with four liters and add half a liter every day until Friday. From 12:00 PM on Saturday, no more drinking water until the competition.
Sodium: Remains the same until Thursday from here sodium completely out.
Saturday:
Eating: protein: 150/200g, carbohydrates 250/300g, fats: 70g
Water: From 12:00 PM no more drinking water until the competition
Sodium: Completely sodium-free on this day.
Sunday (competition day)
Eating: Small portions starting at 06:00 AM with some white rice chicken and raisins until the competition every 2 hours. Right before the competition some rice cakes with raisins.
Water: No water until after the competition.
Supplements
- Multivitamin (2 per day)
- Magnesium (1 per day)
- BCAA (14 per day, 2 with each meal)
- Omega 3 (1 per day)
- Solgar enzymes (1 per day)
Training
Training in the last week is at a low intensity, and I do full-body upper body with 2 exercises for each muscle group. I no longer do legs in the last week. Cardio remains the same only at an even lower pace 50/60% of maximum heart rate and no more HIIT cardio. I will train until Thursday and then do nothing more until competition day. Especially keeping a lot of rest this week.
Mood
The mood is good, and I am positive about my shape and am very satisfied with this prep. I'm excited to be there and will give everything to come in the top 5.
Posing
Posing is going well I do this now every day for 20/30 minutes. I also try to do the bodybuilding poses every day still for a good mind/muscle connection.
After the competition, a report will follow on how it went the last week and of course what place I came in. This is of course an estimate of how we are going to divide the last week. It is quite possible that some changes will be made with food, especially with the carbs for the competition day. There could be more if the pump in the muscles is not good.
Road2Enercup: 3 weeks out
It's already September 14, which means three more weeks until the Enercup. The last two weeks have gone well, and I have made significant progress. Body fat percentage has also dropped a bit, and I'm almost at my target which is 5/6% on the competition day. The last two weeks, together with my coach Raymond, we chose not to change too much. Actually, the biggest change in the last two weeks has been cardio and some more rest. I'm now trying to do two days of strength training and one day of rest. On training days, I follow the low carbs diet, and on the rest day, the high carb diet. I mainly train a lot of repetitions with little rest and do 6 times a week every morning 40/50 min cardio and after each training 15 min HIIT cardio (High-Intensity Interval Training).
Nutrition and supplements:
We have now chosen to slowly drain fluid as we get closer to the competition. For this, I use products in the diet plan like apple cider vinegar, pineapple, and celery. What we also do now is two days low carbs and one day high carbs. Also, there is now a bit more white fish in the plan than before and the fats and carbohydrates are a bit lower.
Supplements
* Multivitamin (2 per day)
* Magnesium (1 per day)
* BCAA (before and after training, 12 in total)
* Omega 3 (1 per day)
* Solgar enzymes (1 per day)
* Whey isolate
Training
I now train two days of strength training and one day of rest. I do six times a week 40/50 min cardio on an empty stomach and also from this week 20min cardio after each strength training. The method we slightly adjusted, I start the first exercise on a fixed machine with five seconds down and five seconds up. All exercises after that I do in supersets at a high tempo 12 to 15 repetitions.
Mood
I have to admit that my mood has gotten a bit worse in the last week. Especially on the low carbohydrate days, I notice that I get tired quickly and often grumpy and don't feel like doing much. I also notice during strength training that my strength is a bit declining. I am therefore trying to get more rest and make sure to get eight to nine hours of sleep a day.
Posing
The posing is getting better, the side pose still needs to be improved, and I need to keep smiling sometimes I tend to look down. Coming Friday, I have another posing lesson with Sourousch let's see how it goes then. I am now trying to spend 15 to 20 min a day on posing.
I hope you guys have a good picture of the past two weeks. From now on, I will make a report every week, if you have questions ask them below, and I will answer all questions. Also, take a look at our youtube channel Road2fit for the VLOG videos.
Road2Enercup: 5 weeks out
We are already four weeks further and 5 weeks out, so it's time for an update. The last two weeks I have made good progress and now I'm around 80kg with a body fat percentage of 8.5%. My goal was to weigh around 77/78kg with a body fat percentage of around 6 to 6.5%. Some changes have been made in the diet plan again, and we are actually going to adjust the diet plan almost every week from now on and keep an eye on the shape.
Nutrition and supplements:
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Since week six, we have made some changes to the diet plan. We are now doing a carb cycling program where I am low in carbohydrates around 70g per day for three days and one day we increase the carbohydrates, which is also my rest day and I do not do any strength training. The schedule is currently as follows:
Rest day (reefed):
Supplements
- Multivitamin (2 per day)
- BCAA (before and after training, 12 in total)
- Omega 3 (1 per day)
- Solgar enzymes (1 per day)
- Whey isolate
Training
I now train three days in a row with a day of rest in between each. 5 times a week I do 35/40 min cardio in the morning on an empty stomach, and from this week, I also do 20min cardio after each strength training. We slightly adjusted the method, I start the first exercise on a fixed machine with five seconds down and five seconds up. All exercises after that I do in supersets at a high tempo of 12 to 15 repetitions.
Mood
I must admit that my mood has deteriorated somewhat in the last week. Especially on low carbohydrate days, I notice that I quickly become tired and often irritable and don't feel like doing much. I also notice that my strength is declining a bit during strength training. I am therefore trying to take more rest and make sure to get eight to nine hours of sleep a day.
Posing
The posing is going in the right direction, the side pose still needs some improvement, and I need to keep smiling; sometimes, I tend to look down. This coming Friday, I have another posing lesson with Sourousch; let's see how it goes. I am now trying to spend 15 to 20 min a day on posing.
I hope you have a good understanding of the past two weeks. From now on, I will make a report every week, if you have questions, ask them below, and I will answer all questions. Also, take a look at our YouTube channel Road2fit for the VLOG videos.
Road2Enercup: 7 weeks out
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