Most people think it’s the food we all miss and yes that’s part of it, I mean who doesn’t like a good Blizzard or nice slice of pizza but that wasn’t all of it. The things I missed the most was just hanging out with my girlfriend, my friends and my family. It was nice after the ASC to just go out for dinner with my girl and not worry about ordering properly or it was cool to just go hang out with my boys, BBQ and see my friend’s new baby (that I hadn’t seen in a month or so).

My girl’s B-day just passed and luckily I wasn’t dieting so I took her to Buffalo where we did some shopping and hit the Cheesecake Factory! I breakdown the day for you: Shopping, shopping, shopping, Mile High Chocolate Cake….and that’s about it...lol. It was a fun day for sure and those are the things you miss most when you’re dieting for a show.

Okay, so let’s get into some of the meat and potatoes. 2011 isn’t over, it’s just begun and the first part of the contest season is in the bag. It was bitter sweet for me since I did exactly what I wanted to do at the FLEX but then my body just couldn’t pull it together for the bigger more important ASC. I’ve dealt with it and now its time to put it all behind me and move on to the next goal.

People have been asking me what my competition plans are and to be honest I’m really unsure; it may depend slightly on sponsorship. I currently am looking for a supplement contract and that could mean competing in a couple more small shows, competing only at the ‘O’ or even taking another year off to get over that hump from the 2nd tier to the 1st tier. Since waiting to figure it all out is not an option, I am training right now as if the ‘O’ is the show I am getting ready for. You know what that means…MORE SIZE!

I have it targeted, not just more size anywhere. Hany and I have decided a little more in the legs, but mainly arms and shoulders to match my chest and back. I think another inch on my arms and legs would really make me even more complete and help me break into the upper echelon of the IFBB.

So how are we doing it you ask? Well I’ve devised some new plans for this off-season. First I’ve decided cardio will be part of my regimen all year, something I have never done before. Secondly, I have decided that seven meals a day really made my body look different so I will be doing seven instead of six meals all year. I guess that ties into the first part since without the cardio I don’t think I would have the appetite. Lastly I have changed my split to emphasize my weak points (arms, hams) even more than in the past to really bring out that change. Along with this I have added a new training technique that so far has felt pretty good, resistance bands.

Powerlifters use chains and power bands to get stronger in their lifts employing constant and increased tension to their lifts. I think that the strength will actually be secondary benefit while the constant tension is more of what I am looking for. It’s not something you can use on all exercises but so far I have used it on the leg press and military press and really felt a difference through the range of motion. Keep an eye on FLEXONLINE.COM - I will be posting some videos of some of the exercise I do with the bands.

Lots in the works for 2011 and I’m excited to see how it all pans out in the next few months. I’m excited at the idea that by the end of this year my physique could be at the next level and I could be a top ten Olympian…who knows maybe even top six if things go according to plan…

Sacrifice Without Regret,
Fouad ‘Hoss’ Abiad

When Wednesday came around I was feeling pretty good so I thought time to smash legs! We got in there and I had nagging pain in my hip from a week before the FLEX that was still kind of there but not too serious. I ignored it and kept blasting through sets, we did four sets of Lying Leg Curls, Leg Extensions, Leg Press and then Squats. I was feeling great and the pump in my legs was incredible. The pain in my hip was minimal and I was feeding off the motivation from the FLEX show while squatting. On the last set of squats, on the last rep I got down in the hole and on the way up I felt something pop in my left TFL (small muscle just above your outer sweep). My spotter grabbed me and we pushed to the top together but on the way up it popped again. I knew it was bad but I also knew I had the ASC in a week and a half. I couldn’t do anymore quad but I burnt through about eight more sets for hamstrings and then got home. After icing and seeing Alvin Brown (my therapist) the diagnosis was a strained TFL. It was a little bruised and discolored but not bad.

My main concern was cardio; I only do the stepmill so I wasn’t sure how that was going to feel. The next day came and I did my cardio, kind of limping through it but I got 50min in and felt good. I couldn’t train legs again before the ASC but I did do all my cardio. Anything heavy was too much of a strain on it but I was hoping the volume would be there come show time….it wasn’t fully but I think it held up ok. Not really what I was hoping for at the biggest show of my life.

Anyway, when I got to Columbus things kind of snowballed from there. I couldn’t really get myself filled out at all. Hany and I worked on many different things from Wednesday to Saturday trying to get my body to fill out but nothing would work. I would eat a meal and my weight would go up a couple pounds, I would look kind of full and then an hour or two later the weight would just drop again. I ate upwards of 700-800g of carbs on Wednesday, Thursday and Friday and my body just wouldn’t absorb any of the carbs. I just chalked it up to my body being tired from the long diet and double shows even though I have done them before.

To top it all off I did my food shopping in Columbus on Thursday morning after running out of the food I brought from home. This was always the plan, bring some food and then when you run out buy the rest and eat it fresh leading into the show. I bought my Tenderloin at a farmers market near by, it was very fresh and tasted great. The chicken I bought from a Kroger grocery store with some other things I needed. When I got back to the hotel I cooked a bunch of food and packed it up. I headed out to the athletes meeting and fan meet and greet with my chicken and potato. I ate the chicken and sweet potato and it tasted a little funny (not bad just different). The next morning I had the chicken again with regular potato and then I realized what the different taste was. The chicken was salty! It was pumped full of shit and sodium and I had no clue. I thought fresh chicken was fresh chicken but apparently that’s not the case! Some of the ‘fresh’ chicken at Kroger is pumped full of sodium and preservatives and when your on a carb load where every last bit of sodium, sugar, water, anything is measured, this can really throw a wrench into things!

About midday on Friday Hany took a look at me and I was watered over; I all of a sudden looked smooth. The sodium from the chicken really messed things up and the look I had was gone and never really came back. Before the chicken I ate I had a grainy look to my skin and even though we were having problems filling out at least I was grainy and shredded. Now after basically sodium loading with that chicken we were now flat and smooth because of the water retention.

It really was just one thing after another throughout the entire time from the FLEX to the ASC and it was no ones fault. Hany did everything he could do and I didn’t mess with anything or cheat on my diet, it was just a few hiccups that couldn’t be remedied in time. From the injury to the chicken it was a roller coaster ride.

I don’t like to make excuses for anything that’s why I didn’t say anything before the show. Now that the show is over and I have had a whole bunch of people ask me what went wrong I felt it was a good time and good place to get it all out so people knew that I wasn’t at my best and its not because I’m lazy. I have attached a shot for you all to see what I looked like before we started carb loading. I was flat but things were where they needed to be. Just goes to show how perfect things have to be for it to all come together.

Sorry to all my fans for the let down, I know we were riding high after the FLEX and it was a far drop from there but I promise you all we will get there again! Its all part of the journey and the next Fouad you all see on stage will be bigger and badder than the one you saw at the FLEX - you can bank on that!

Sacrifice Without Regret,

Fouad ‘Hoss’ Abiad
www.fouadhossabiad.com

I really busted ass this year trying to make adjustments and in that drive home I was able to replay all the gut wrenching leg workouts and the back workouts that left me crippled. I remembered days doing back and hamstrings together and thinking I am absolutely nuts this has to be overtraining but I kept going anyway. I would be in the gym for and hour and half and I hate to admit it sometimes two hours! I know that’s a big no-no, but I have two training partners and sometimes I don’t know when to stop, so time just passes. I remembered times when I didn’t feel like eating, but found a way to make the food taste good enough to get it down. I remembered all the money and five hour drives I made going to see my physiotherapist. Don’t get me wrong, there was good memories like sushi buffets that lasted two hours and made me sick…I don’t know is that a good memory?..lol

The point is, all of these things came rushing back to me in just that half an hour drive from the airport to home. I couldn’t help but feel an overall sense of accomplishment and feeling like I could do more.

My mind is focused on the Arnold now; I am focused on bringing in a little tighter package and maybe a little more full than at the FLEX. I started training right away on Tuesday this past week: Cardio and everything as if I never even stopped. Doing two shows in a row isn’t easy, but I’ve become used to it so I know how to get myself back in the zone and ready to go again.

As I type this, my rebound from the FLEX is gone and I am sitting at 248lbs which is exactly where I need to be before carb loading, so I am a little early which is good. I have Sunday, Monday and Tuesday to sharpen it up a little more. Then its time to pack up the Jeep and head to Columbus, its about a three and a half hour drive and I’d rather go road trip than plane any day!

I am getting really excited about the show, but I’m trying to keep myself calm. I have been going to this show since I started bodybuilding ten years ago and to finally step on that stage is going to be surreal. Who knew a little 190lb beach body kid from Windsor, Ontario would eventually go on to turn pro and step on the Arnold Classic stage? I remember saying to a friend of mine one year at the show, “One day I’m going to compete on that stage.” He looked at me like I was crazy, but sometimes it takes a little crazy to achieve a dream.

Sacrifice Without Regret,

Fouad ‘Hoss’ Abiad
www.fouadhossabiad.com

Regardless, I broke through my roadblock and it only took me a couple days and I was back on top mentally. It was weird, as I got closer to the show instead of becoming more nervous, anxious or stressed out, I actually became more and more calm as the big day approached. My girlfriend, trainer, brothers all noticed this change in me, they all kept saying, “you’re so calm!”

I decided about a week out from the show I would live in the “now.” No thinking ahead and no reliving the past. I decided that I was going to do everything I had to do for the day I was living the best I could and when the time came to get on stage I would be ready since everything leading up to it was 100% focused.

A weird thing happened when the day finally came though….there was still no nervous, anxious feeling. All I could feel was power. I know it sounds strange but its true, I woke up the day of the show calm and had this feeling overcoming my body that just said “you have done everything you have to do and are ready to take the placing you deserve.” As I got backstage it only got stronger, I felt more and more powerful in my body and mind as I started to pump up. Mentally I was on top of the world and nothing could break me.

I walked by guys pumping up and normally I would be the one looking around and feeling anxious but not on this day, I walked tall with authority and felt like I knew my place in the order and was ready to do battle. When they called my number I didn’t get shaky like normal, I popped up from my chair to get oiled and get in line. As I walked to the line I could feel my energy getting stronger and stronger, as I got closer to line up I became more powerful than I’ve ever felt in my life.

They called my name for the 60 second individual and before I walked out I pointed up at my father because I know he’s watching over me and said, “I know you’re with me.” When I walked I didn’t just waddle out like normal in fear, on this day I strutted out to the center of the stage trying to actually put a hole in the ground with each step I walked. When I finally got to center stage I turned to face the judges and the crowd and it was like there was a field of energy emitting from my body and everyone could see it!

You guys know how the rest of the story goes, Evan won, Dex to second and I landed in third. Although the placing wasn’t a win, that feeling of complete control over my mind and how things were going to play out was a victory for me. The mind can be destructive or it can make you more powerful than you could ever imagine.. Which person are you, do you run and hide from your fears or do you look them straight in the face and own them?

Sacrifice Without Regret,
Fouad ‘Hoss’ Abiad

I’ve been cooking 3lbs a fish a day, eating up to 9 meals a day some days, and had plenty of the nights like tonight where there is so much excitement and pent up energy (and starvation) I can't sleep. Everyone always asks me, "are you excited about the show?" I think to myself, I'm excited about my next meal, my next training session. I'm excited to pack all my stuff and fly to LA for work....that’s my job! The journey is the satisfying part, getting into the gym every morning at 8-9am and burning through cardio and destroying abs, the feeling isn't comparable to anything else.

At the end of it all comes the bonus; I get to stand proudly with the best in the world and display and compete to show what I’ve done with youry time off, like an artist who just kept painting the same painting over and over again until it was finally perfect. I know many of you know how I feel, but not all of you realize that the journey in painting that masterpiece is the most enjoyable part and the part. You should stop to realize what you are doing while you’re doing it.

You know I spoke to Hany last night and we start carb loading today, so we were going over some of the game plan. The one thing he said to me was we both killed ourselves getting ready for this prep and now it’s time to go out there and have some fun. I am about to prepare my food for the day of travel ahead of me and couldn't agree with him more. Usually there is a sense of stress that has filled my body and mind as I get closer to something like this and I'm not going to sit here and lie; there have been some anxious moments but never like before.

Today and for the next three days I will be calm and cool knowing that I did everything in my power to bring the best package I could to the stage on Feb.19th. I have never worked this hard and I am excited instead of scared to see the finished product. I drove countless hours back and forth to see my therapist Alvin Brown and to see my other therapist Dave Cowie. I have put my girlfriend through hell and my training partners have been there every step of the way to see me through this. I am ready, there is nothing more to do except enjoy life and watch it unfold. The one thing I always tell my girlfriend and this goes with her work usually the same as mine, "there is no way a person can work this hard and the universe can ignore them, at some point in your life the universe will reward you for all the giving you are doing. It’s just a matter of time; do you have the patience to keep pushing until that reward comes?”

Sacrifice Without Regret,
Fouad 'Hoss' Abiad

I remember back in 2003 getting ready for my first nationals and having to diet for 22 weeks because I was on the “see-food” diet all year. I lost 80lbs that year and went on stage at 206lbs, luckily I was shredded and qualified for the following year but that 22 weeks really took its toll on me mentally. I remember feeling exactly the way I do now, I was dreaming of food. I'm at the point in this prep where everything taste great just because I'm so hungry, I hate fish but right now I look forward to it just so I can eat!! I have rerouted my trips to the gym to try to avoid as many fast food places as possible, I change the channel or turn my head and do something else when food commercials are on t.v. and today I made a friend of mine change the channel on the cardio theatre because someone left it on the FOOD NETWORK!

Ok, I think you all got the picture, I'm hungry…lol. Anyway, other than that I realize it doesn't matter if I'm hungry or not, there is only one task at hand here and that is showing up at the FLEX at my best ever. Once I have done that I can be satisfied with myself knowing I gave it my all and never wavered from the plan in any way. I have been working with Alvin Brown (look him up on FB) in the physiotherapy area of my prep as well as the mental focus of my prep. See, Alvin has a Psychology Degree as well as being an Osteopath so I can work body and mind. I know you laugh and say oh he's seeing a shrink but sports psychology is no joke, just ask my girlfriend. This prep I have been able to think clearer about the show and not let any other crap enter my mind, not letting myself get stressed out or taken off course.

The reason I brought Alvin up is we had a good talk the other day about competing and how when things get tough you have to push through to be true to yourself. One thing I didn't realize was this show and this struggle is not just about the FLEX, but it’s about my life in general. We all have struggles in our lives and these are things we need to conquer if we're ever going to be successful in our lifetime. It really hit me as we were talking and I figured out that if I don't come in at my best or at least give it my best, I am not only letting myself down for this show but I am going to take the easy way out from here on in when it comes to anything. People either fight or flight when it comes to struggle, more often than not its flight. That’s why so many of us have meaningless jobs that we just plug away at because somewhere along the line we gave up on something somewhere. Giving up is not an option for m;, cheating, not training my hardest, not doing extras, these are all forms of giving up and I can't do it. I don't want to think the next time in my life something tough comes along that I can just half ass it. I want to know that I can dig deep, take it head on and as Alvin says "Go through the fire!"

It all comes down to this: I am almost a week out from the show. I'm starving, moody, isolated but continue to push through barriers. When my body says "oh just rest you look great your already in shape," my mind says "get off your ass and get in better shape!" See, one of the other things I realized in talking through this was this show isn't just about me. I have a support system that I talked about in a previous blog and they are all counting on me. Even bigger than that are the people I don't know. That’s right, the people I don't know, the people that send me numerous emails in support or the ones that are always on FB giving their time; they are all counting on me to do my best. Being from Canada, I know a lot of bodybuilders feel like it’s impossible to break into the IFBB and do well and I think I have shown a new crop of bodybuilders that it can be done. I hear more and more young guys in the gym talking about being pros one day because they know if I did it they can do it too! This show is not just about me. I need to come in at my best and I owe all the people who are my supporters and young guys looking up to me to bring my best package.

Thank you all for being there for me, without you who read my blogs, watch my videos, send your emails and even post little things on the boards here and there, this wouldn't be as satisfying as it is. I want to bring you all along for the ride and that’s why I write my blogs and that’s why I like to stay in touch. We are all going to the top one step at a time....ABIAD's ARMY is coming!

Sacrifice Without Regret,
Fouad 'Hoss' Abiad

Strength is up and down; some days I'm benching 405lbs and some days its 315lbs but I don't let that get to me at all because I know things like that happen as you get more depleted. The one thing I do try and do is always push as hard as I can. I always try and make sure I'm lifting as heavy as I can because I know my body and as soon as I start doing too many supersets or lifting too light my body gets stringy. Yesterday I trained legs and things felt really good, strong, endurance was good and separation is really coming in. Legs have always been a point for me to really improve on and I did have some quad injuries this year so the fact that I am squatting and staying full and round in the lower body means things are all positive going into the FLEX.

All in all this prep has been very good for me, the people in my life have noticed a change in me and I think it comes from experience. I think after years of training and competing I am finally starting to feel like a real professional in every sense of the word, not just in the physical sense. It’s important to me to go the extra mile and take care of fans needs and always give back. It’s important to be appreciative for the people in your life that are always there for you. Every last little detail of this prep has been thought of and nothing has been left to chance. Tanning, icing, physio, mental visualization, eating, sleeping, training, food prep, posing and all the extras like ab work, stretching are all being done for the first time in my career. I think I got by on whatever genetics I had and they got me to where I am today and I always thought I was working hard until I realized there is SO MUCH MORE that can be done. It’s not just doing but doing with 100% focus and intensity. In 18 days we're going to find out if putting all these pieces to the puzzle together will create the picture in my mind I have had for the last 14 months.

Sacrifice Without Regret,
Fouad 'Hoss' Abiad

The hunger is funny though, it’s kind of like I'm not even really hungry for crap (although I would like it) but just hungry in general. Last night I woke up starving at about 4am, walked over to the cupboard, opened it and just stared at the peanut butter. I don't know why I was staring at it, I knew deep down inside there was no way I was going to cheat but I just kept looking at it…lol. It started to drive me nuts so I opened the fridge, chugged some water and sat down at the computer. Couldn't sleep and was starving so what does someone do when all they can think about is food? I did what anyone would do, I started downloading movies and music. Don't ask me how that helped but I did it long enough that around 5:30am I was able to crash again for a couple hours. That oatmeal meal in the morning has to be one of the best things ever, its amazing how when your starving something like oatmeal can be an absolute treat.
The show is only about 25 days away now and it seems like everyone is really bringing their best to this show. I've talked to Evan and he seems like he's on track and excited; I've seen some pics of Dennis and Ben White and am really impressed by them as well; I hear Pak-Man is really turning up the heat now also; and of course Dexter is the Blade so he's for sure going to be on. There are a lot of competitors and I think when you sacrifice throughout the holidays and miss so many events in a row you really want to make it worth it. I mean think about it, if you miss, Thanksgiving, Christmas, New Years and most football parties the last thing on earth you would want is to show up off.

Not only that, everyone coming into this show wants to get into the ASC or if they’re already in wants to get the momentum jump. It’s also the first show of the season and everyone is watching. I'm a fan just like all of you and after having a few months off without any shows I am excited to get the season started and watch how it unfolds! Its going to be a great show and I appreciate all the emails and messages from all of you wishing me the best. For those of you who are going to be there rooting for me, I am going to do my best to put on a great show for everyone!

Sacrifice Without Regret,
Fouad 'Hoss' Abiad

So I have two choices: Do I ignore all the people at the gym and the grocery store, asking me about the games and be a grumpy ass bodybuilder or do I suck it up and decide that just because I can't eat and let loose doesn't mean I have to miss out on the fun? This has definitely been the hardest prep I have gone through in all my years of bodybuilding. Not in terms of how hard the diet is, more in terms of social outings. The time of year from November thru March seems to be the busiest with holidays: Thanksgiving, Christmas, New Years, and all the football, not to mention Valentine’s Day. All of these are a pass when the task at hand is getting shredded. They all take a backseat normally and I would just stay home and not go anywhere. This year is different, I have decided to do the second of the two options and try and take part as much as possible. I shoot the shit with the guy at the grocery store instead of being grumpy about it, I sit around and talk about the games at the gym and decide that just because I can't eat pizza and wings doesn't mean I can't enjoy life. It’s hard to be part of things but having a great support system of friends around you always makes it easier.

The support system is not important because they're going to sit around and eat fish and broccoli with me but for the fact that they aren't going to bug me about it. They all know my main focus right now is bringing my best to this show and making sure I give it the best I got. People always talk about training partners and how great they are because they show up all the time, but I guess I'm just that much luckier. At four weeks out not only do my partners show up, but they pick me up when I'm slacking. If I think I'm too tired to pose that night after training I might not say anything I might just start heading for the door, my partners will stop me and say, “Hey are we posing tonight or what?” They don't only support me but they make me accountable, almost like they aren't going through all this shit with me just so I can slack and not go the extra mile.

So at the end of the day when you see the guys at the top, it’s usually someone or maybe more than one person who keeps them going in one way or another. It’s the girlfriend that listens to your bullshit day in and day out, or she keeps your head up when you’re feeling down. It’s the guy that comes with you to do cardio in the morning even though he's in the middle of the offseason and not only does he show up but even makes sure you do abs and stretch after. It’s the other partner that comes with you to the gym and when you say, “four sets is enough here,” he says, “I don't think five would hurt.” The trainer that calls you every single day, sometimes twice to ask what your weight is and make sure your still on track or the physiotherapist that beats the hell out of you week in and week out just so you can keep training injury free. Last but not ever least are the fans that send me numerous emails, FB messages or PM me on forums about how much they are rooting for me!

All these people are part of the team and all of these people are in this with me. Sure I'm the one that has to miss out on the eating and parties and whatever else but at the end of the day they are all invested somehow in what I am doing. For that reason alone, I will not fail to do the things I am supposed to do that make me the best I can be. I owe it to the people that believe in me to bring the best I can possibly bring to the stage.

Okay, I gotta go, the Steelers are about to shutdown Rex Ryan and the Jets..... (so I think anyway). Oh, if you’re wondering why the one guy in the pic is wearing a pair of coveralls, it’s because he lost a bet.lol.

Sacrifice Without Regret,
Fouad 'Hoss' Abiad

At this stage in the game I am looking at shredding that last 5-8lbs and this is the only way it’s going to get done. Hany has devised a pretty good game plan for this prep and everything we have set out to do has pretty much gone according to plan and we are right where we need to be for four and a half weeks out. Most of you probably think it’s a pain doing all this cardio and work, but to be honest I kind of welcome it at this point. I have lost my attention span; I can't concentrate on anything for more than 20min. I put in a movie the other day and I watched it in like six different segments because every 20min I would get up to go do something. So seeing as I can't focus on anything, I just sit and think about the show. I think about things I have to do and eventually it stresses me out. Luckily, the cardio and training keeps me busy. Besides cardio and training, there is cooking, eating and all the other errands that go along with competition so my day is completely filled. When the day is filled it goes faster, when it goes faster I don't have to worry about hunger or cravings and when the days go faster the show comes up faster!

I have to say, the training is getting tougher at this point as far as strength goes. I realize that not every day is going to be a record breaking day at the gym since I am so depleted right now, so I have to come up with new ways to push the intensity. This was my leg workout yesterday to try and salvage a bad day. Most weeks I am standard with the squat, hack and leg press but yesterday since I felt a little weaker I decided to throw a curve ball into my training and man did it F&% me up! Here it is:

1. Seated Leg Curl - 6 Sets / 20 - 8 Reps **
2. Lying Leg Curl - 4 Sets / 20 -10 Reps **
3. Leg Press - 5 Sets / 25 Reps
4. Hack Squat & Machine Squat Leg Press Superset - 4 Sets / 15-20 Reps on Hacks, then to
failure on Machine Squat **
5. Smith Squat & Walking Lunge Superset - 4 Sets / 12-8 Reps on Smith Squats and about 15
yard Lunges
6. Leg Extensions - 3 Sets / 30 Reps
7. Adductor Machine - 3 Sets / 15 Reps
(** exercises are pyramid sets raising the weight and lowering the reps as we go)

It doesn't look pretty and it’s not hardcore, but my legs were and are a mess. Some guys get in the gym and are stubborn about their bodies and how they go about their training; they think every day is a strongman event. We all know from the beginner to the pro that you have days where the muscle just isn't cooperating and those are the days you need to use all that time in the gym to create something your body can use! These are the days where you think back to some of the craziest shit you have seen or learned and think, “ok, if today isn't going to be a record breaking day and I'm not feeling a 500lb squat then how can I beat my legs to death in other ways?'. Think outside the box and I guarantee as long as you hit it hard your muscle will respond!

I don't cheat on my diet and I never miss workouts, therapy or cardio so what does this all mean? It’s the little mental and physical differences that someone who has never competed before wouldn't really understand. Anyone of you who has done a show, level 1 or pro, when you diet hard the same feelings applies. A couple days ago I was doing chest and all of a sudden I just didn't have the same power I had the day before. The day before I had trained legs and had the same amount of strength I always have. In that instant I lost a whole plate off my bench; it’s almost like the strength was still there but only for a few reps. I know it’s because my body is really getting low in body fat and glycogen (so it’s explainable), but it still wreaks havoc on my mental game. It’s really a test in mental toughness to see your lifts drop week after week and keep a positive outlook on the task at hand. The only thing I have going for me is I have been doing this so long I have learned to cope by using other intensity techniques to make sure the muscle is really being taxed while I'm at the gym.

Along with the strength loss I have noticed a few other things. It’s almost like when I get this close to a show and I'm actually in the dieting mode I turn inward for the last few weeks. I just like chillin at home, watching movies, reading, even writing this blog...lol. Some people are different, when they get into crazy diet mode they get out and do more things to keep themselves occupied, I'd rather be relaxing alone. My mood is definitely changed as well, when I get to the gym lately I am more focused and not as likely to joke and laugh with my training partners. Luckily for me they have competed and also understand me, so I get a pass for being an ass or not having a sense of humor.

Last but not least, cravings have finally set in. Most bodybuilders like to portray this perfect image of a person who is on top of it all, never has cravings, is powerful all the way through and dieting is a breeze. Well, I'm not here to blow smoke up your ass....I want some pizza. Actually I like my McD's so that sounds pretty good right now, but then again I could also go for a Blizzard...wait a minute I think I'm off track...lol. The point I'm trying to make is even though I'm eating about 5000 calories a day, it’s all completely clean and since I am totally strict on my diet the sweet tooth and grease cravings are kicking in. At the end of the day that’s all it is though - just a craving. I would never jeopardize my conditioning but it’s fun to think about.

I just want to talk about one more thing before I go. One of the biggest clichés for bodybuilders when going into a show is this: “I am only competing against myself, I don't care who shows up, I just want to be my best." I can tell you that in my past and I'm pretty sure in a lot of other bodybuilder's pasts, this thought is bullshit. In my past I always tried to find out who was competing, what they looked like, what they weighed…it almost consumed me. When I did the Houston Pro in 2008 I knew the top ten guys who were competing and I thought about them daily when I was dieting and how I could beat them. A couple years ago when I did the Tampa Bay Pro I knew Dennis James was doing it and I thought about how I could beat him every time I trained.

This past year that I have had off I have done a lot of mental study and learning about the psychology of sports and competition. It has been a long year and along with trying to balance out my body I have been trying to balance out my mental approach to bodybuilding. One of the things that I have learned is that the old cliché I mentioned above is true. It took me eleven years of competing to believe it or understand it but finally I do. People tell me all the time, "Aren’t you worried that Dexter's doing the show?" I tell people I don't care who does the show and for the first time in my life I really mean it. I wouldn't care if anyone in the IFBB was competing and that’s not because I think I am the best and I can beat them all; it’s because I realized that being your best will eventually get you to the top. If you are successful at something and you are consistently trying to beat your last performance, eventually you are going to reach YOUR best. Most likely reaching your actual best will coincide with reaching the pinnacle of anything you are doing in our life. I think I am much better than the last time I hit the stage and I am on track to be in much better condition. If those two things are true than what more could I ask for? After I prepare in every way I know how, there is nothing more for me to do but enjoy the ride. In this sport you bring your best and let the judges sort'em out.

Sacrifice Without Regret,
Fouad 'Hoss' Abiad
www.fouadhossabiad.com

I have learned in my eleven years of competing that fear based thought have no business entering my mind at six weeks out. There is no good that can come from these thought patterns, so just as quickly as they enter my mind I send them packing. The one voice that is turned up the loudest is the one that says, “you’re doing everything you can do right now, you have done everything you were supposed to do in the offseason, keep pushing and the outcome will be what it is.” “The universe will not let you work this hard for nothing.” I thrive on this type of craziness; I almost need it to know that I have something important coming up. I guess what I have realized is the day I do a show and I don't feel this way or feel these thoughts it means I'm perfect, or more likely I no longer love the sport. A lot of us fear pressure as something that is overtaking us and try to get rid of it like the plague; I was like that as well. Slowly I have learned that pressure means growth - if you’re always in your comfort zone you’re never getting better.

So, what about the good days? Man, the good days are awesome! Everything falls right into place, I go to the grocery store, don't forget anything I need and there is no one in line, awesome! I drive to the gym, tanning or whatever errands I have that day and there is no traffic, awesome! I get to the gym and I am a beast, lifting heavier weights than I lift in the middle of the offseason, again, awesome! I get into my posing practice after my workout and I am hitting shots and holding them without gasping for air or breaking a sweat, awesome! The entire day things just come easy, I am able to visualize the stage and the guys I am competing against and it’s a total rush of excitement instead of panic.

What I have noticed this year more than any other year is the good days are definitely outweighing the bad days. In fact there aren't even any bad days; it’s more like a few bad moments here and there. I welcome the stage this year and am excited to hit it again. It’s been a LONG offseason and I hate not competing, I promise myself never to take this kind of break again but it was needed to make improvements. Everyday I practice my mandatory’s and picture that day hitting the stage and being under the bright lights again with some of the best in the world. In my mind, I am standing in that first call out and....I guess I'll keep the rest to myself, we'll have to see what happens the day of the show…

Sacrifice Without Regret,
Fouad 'Hoss' Abiad

I mentioned the waist getting tighter and I believe it’s from something that I did way back when I was getting ready for my first show and then after that I began to take my stomach for granted. When I did my first show I did abs every single day of my prep, nothing crazy. I would do about six sets total all to failure of varying exercises; nothing too intense but enough to give them a burn. I did this every day and the day of the show I had a tight waist, shredded up and down the sides and actually I believe it helped me win that first show.

Fouad's First Show

After that I took for granted like most pros that my abs would just be there from all the heavy lifting. Like most pros they were there but they weren't as tight, the lines all around my waist weren't as deep and it definitely was not a strong point after my first two shows. So naturally I have gone back to my roots and it’s actually become an obsessive thing for me because it feels so good. Every morning after my cardio I hit the ab section where there are the fitness men are and I try to copy them. It doesn't look so pretty all the time and most likely I look like a gorilla trying to act like a cat , but when I'm done my waist is tighter and the lines are deeper. Whoever says 'oh don't do abs they'll be there anyway' has never done them for a show. Those people are right your abs will be there but think about how much better they could be if you took the time to etch in crazy details. If you don't believe me just ask any of the bodybuilders from the 80's how they feel about it, or better yet just watch some old Shawn Ray videos and you will get it.

I guess the larger point to all this is never to just accept someone else's opinion as gospel. Sure pro bodybuilders have tons of experience under their belt and they have more knowledge about training than the average person, but in saying that you have to remember that all of us are different and what works for me won't always work for someone else. My opinion is to always try something, give it a real honest effort for one or two months and see what the result is. If it hasn't helped you than drop it; if it does than go with it and be thankful that someone helped you along the way in your journey. I see people in the gym all the time doing certain things because they saw it in a video or were told to do it or better yet NOT to do it. Just remember bodybuilding is about creating the best physique YOU can possibly create, so how is copying someone else suppose to help? Try different things and always be open to new ideas, but at the end of the day remember that your physique is your physique and the mirror will not lie to you if you should keep doing something or not.

Sacrifice Without Regret,
Fouad 'Hoss' Abiad

Yes I am one of those guys - I need my food fresh. I can't eat tupperware chicken or cold fish unless I absolutely have to and even then I make sure I wash it down with so much water it might as well be blended. Sorry for the nasty visual. I do cook some things ahead of time like potatoes (boiled) or chicken (baked) but even that’s only for a few days and when I have to eat it I actually cook it again in a frying pan to heat it up instead of microwaving it. Have you ever had boiled potato cut up into cubes and fried up in some pam? It is damn good when you are dieting!

More important than cooking the food either ahead of time or on the spot is actually having the food on hand. More times than not I have had clients that tell me they missed such and such a meal or had to sub this meal or that because they ran out of fish, steak or chicken. One thing I always make sure of is I have tons of food in my house. I stock up; Costco is my home away from home, well actually the gym is but the people at Costco know me now so they would say it’s a close second. My freezer is stocked with bags of tilapia and Costco’s chicken breast is the freshest (where I live anyway). I go to the butcher (Mr. Meat) for my steak and usually have two different cuts: One for offseason (bottom sirloin) and one cut for precontest (round steak). He grinds it all up for me so it’s easier for cooking and eating and it doesn't do a number on my teeth when I'm eating 5lbs a day. He also packs it up for me in 12oz portions which is perfect so I don't have to waste my time measuring!

Anyway, back to my original point. All of this takes time. In a day I have to get up and go to the gym for cardio, stretching, abs. Eat, then chiro, then grocery shopping, then tanning. I rest a little then back to the gym to train. I head back home to eat, cook and prepare more food. Do some more home therapy (foam roller, ect.), check fan emails, write this blog, and get some sleep. I love it and I wouldn't have it any other way but anyone who says its easy and we are lazy bodybuilders has no idea what this lifestyle really takes at this level.

I am blessed to be able to train fulltime and I know if I wasn't I wouldn't be where I am today. I am thankful because I know the ride could end at anytime but that’s the excitement of life! Going for all of it and seeing where you land. Why play it safe when there is so much more you could be doing....

Sacrifice Without Regret,
Fouad 'Hoss' Abiad

Well it’s that time of year again and everyone is going crazy shopping (cool for me, gives me an excuse to spend money), going to office parties, eating tons of good food and making New Year's resolutions. Somebody asked me the other day what my New Year's resolution was going to be for 2011? I told them I have been on top of my New Year's resolution for the last six weeks. Civilians don't understand how we do it. How can you go through the holidays and not drink, not eat, not party? How is that possible? I guess the average person doesn't understand that what we as competitors do is bigger than ourselves. We are able to get past the holiday cheer and see the bigger picture. We know that every meal, every rep, every set matters from day 1 until show time.

The one thing I can participate in is shopping! I don't know what it is, I come from a lower-middle class upbringing and I was never taught to blow through cash but I think the diet makes me this way. I guess I'll put it to you this way, since I can't spend money at restaurants, I might as well spend it somewhere else. The one thing I did notice was walking through the mall two days before Xmas can be interesting for someone like me. There are a few different types of people: 1. The old woman or man who are totally in awe by what we do and usually the little old lady has to get a bicep feel...lol. 2. The average gym warrior who walks through the mall and looks at you and wants to take another look but wants to maintain his pride. 3. Then there are the women who are speed shopping and blow right through your shoulder only to realize it’s not easy to move bodybuilder of my size. From there I get a dirty look like its my fault I'm this size and I should be banned from the mall altogether. 4. Lastly, you have two types of kids; ones that stare at you like your a comic book character and want to reach out and start wrestling and two, the kinds that run for the nearest parent and scream in fear that such a human exists. Gotta love'em, all those people make for a pretty interesting shopping day.

The other thing I noticed in hitting the mall, since I haven't been in quite some time, is it’s not as easy as it once was to shop. I'm not talking about the fact that NOTHING on the racks fits and the food court is really just an exercise in complete discipline. I'm talking about the fact that after walking through the mall once or twice its pretty much time to go home. I did a couple laps and I was looking for the electrical wheel chairs to finish out the day!

I guess I should have talked about my prep a little bit huh? Well I found out today that I wasn't getting a Xmas present from the IFBB - I did not get the Arnold Invite...YET. I understand though, I haven't competed in about 14 months and I'm sure they don't know that the person coming back is not at all the person that hit the stage then. Like everything else in my life, nothing comes easy and it’s all earned, not given. I have been dealing with adversity all throughout my career and I have no problem dealing with this. The one thing I do know is this, the top three at the FLEX Pro will most likely get an invite to the ASC. In my mind, if I can't place in the top three at the FLEX Pro, I shouldn't be on the ASC stage anyway. I want to bring the best package I can to both shows and make sure I am in the top spots. I'm not playing around no more and if I can't get into those top spots then it’s BACK TO THE SQUAT RACK!!

Sacrifice Without Regret,
Fouad 'Hoss' Abiad