The latest news from Lukas Gabris http://www.lukasgabris.com Copyright Lukas Gabris en-GB http://www.lukasgabris.com/img/rss-small.jpg http://www.lukasgabris.com Thanks to Flummoxed.co.uk, I now have a brand new website where you can follow my progress, keep up to date with news, find out when and where I will be appearing next and help support me in my training. http://www.lukasgabris.com/index.php?ref_id=3&e_id=1 http://www.lukasgabris.com/index.php?ref_id=3?guid=671505 Sun, 21 Feb 2010 09:05:07 GMT I now have a blog which you can access either by choosing a blog entry or subscribing to the blog using any RSS reader. Click the RSS icon in your browser to subscribe to this thread. http://www.lukasgabris.com/index.php?ref_id=3&e_id=2 http://www.lukasgabris.com/index.php?ref_id=3?guid=843796 Sun, 21 Feb 2010 09:06:26 GMT Well... that was a tough show! There was a great line up in the top 6 guys in the class 1 men. One guy decided to drop out and not complete and the other 4 were a really good standard. I received a smack in my face just getting second place but this is even bigger motivation for me to push now and get ready for Mr Universe...Ill get my revenge! http://www.lukasgabris.com/index.php?ref_id=3&e_id=4 http://www.lukasgabris.com/index.php?ref_id=3?guid=859683 Tue, 28 Sep 2010 19:17:01 GMT This is getting hard now man. I'm down to about 3% body fat and with less than 2lbs of fat on my entire body, every day is a challenge, every workout is like torchure. I'm really pushing myself, training around 3 hours every single day. I'm loving it but it takes a special person to do this and I'm on the edge. I've got 10 days left to do it and I'll do it! http://www.lukasgabris.com/index.php?ref_id=3&e_id=5 http://www.lukasgabris.com/index.php?ref_id=3?guid=478692 Fri, 15 Oct 2010 10:47:53 GMT Just 13 days left until the Mr. Universe! I've got blisters on my toes and feet from all the power walking I'm doing - 12km a day. Carbs are low; starvation is my shadow but I don't care I want this to be a special and very successful day. My mother is flying over from Slovakia to see me, my girlfriend from Switzerland, my best friend Michael and his wife Michelle from Ireland flying over too and lots of other friends are coming down from all over to support me. I think there's going to be 40 people wearing my t-shirt LUKAS GABRIS TEAM on their back. I want to make my sponsors USN proud, I want to make myself proud. I've wanted this more than anything! It was always a dream of mine since I've started bodybuilding as a teenager to win a very big competition and now after so many years, it's so close. Every day counts. I can't wait http://www.lukasgabris.com/index.php?ref_id=3&e_id=8 http://www.lukasgabris.com/index.php?ref_id=3?guid=898674 Sun, 17 Oct 2010 16:39:38 GMT Today its 10 day left until Mr Universe. Another sleepless night behind me. I don't even remember when I've slept more than 2 hours without waking up either feeling hungry or going to the toilet but that's the way it is in contest preparation. Sleeping is non-existent!!! 6am off I go, fat burners, water and a 1 hour 15min power walk. There is something magical about that morning walk leaving the house while it's still dark and comming home when it's light see all the people going to work, the traffic goes mad and come alive. Well I've got one more cardio 1 hour sesh to do later with my abs tonight but this afternoon it's back, traps and biceps. I'm focused and hungry. I'm going for it for all the people that believe in me and for myself. Keep pushing. Keep lifting and pressing and if possible, keep smiling to stay positive! http://www.lukasgabris.com/index.php?ref_id=3&e_id=9 http://www.lukasgabris.com/index.php?ref_id=3?guid=876762 Wed, 20 Oct 2010 17:16:22 GMT Yesterday was a very good and a busy day. I had a guest posing in the Mr UK show all went really well. I had a good response from the crowd and many people complimented me. I took lots of pictures in the audience even after the guest posing, it made me feel special. Even tough I'm still carb depleting and it was pretty tiring for me it's bodybuilding that I live for and it's the fans which make it happen for us. It was little payback from to them to come and support all the the men competing on the day. I'd like to say a big thank you to Jack my friend and manager to drive me there and being there for me all day and looking after me - very cool bloke! My sponsors USN are can be very happy to have him as one of the managers, he loves his job and doing it bloody good! Thanks to Paul Jefreys to have me on the show even tough he was very busy on the day, he still managed to pay attention to me so very good job Paul - a superb show! http://www.lukasgabris.com/index.php?ref_id=3&e_id=10 http://www.lukasgabris.com/index.php?ref_id=3?guid=804331 Sun, 24 Oct 2010 09:49:43 GMT Now its Sunday the 25th and just lying on the sofa depleted, tired but I decided to go to compete today just as I am not carbing up. There is a show with prize money and it's only 20min away from my house so why not? Its another cardio session and maybe some cash too! Ill keep you posted how I got on there. I've got two more workouts in the gym and I can start my carb loading for the Mr Universe that's the most important thing I have to focus on at this point! I'm going to get some food now and I'll have to shoot off - I've got weighing to do in 1.30min. http://www.lukasgabris.com/index.php?ref_id=3&e_id=11 http://www.lukasgabris.com/index.php?ref_id=3?guid=324806 Sun, 24 Oct 2010 17:35:21 GMT Yesterday's show was a very good standard. I went to win but got 2nd. The reason was that the man that beat me was carbing up and drying down for the show. I went there during part of my depletion. The winner was NABBA Britishover 40's and he has won several titles throughout the years so no shame there. His name is Oscar Roberts and he is my friend. He trains in the same gym as me. 3rd place was Rob Ronaidlo who this year is NABBA Britishchampion andwas2nd in NAC Worlds. He has won a few titleshimself. He will compete against me in NABBAUniverse this Saturdaybut I think he isn't as good as usual. I'm little disappointed but you can't be in top shape for every show so I accept 2nd place. After the show I went power walking for 50mins, came back to my car, had some egg whites, spinach and rice cakes and drove back home. This morning I decided to do more cardio so I've done 1 hour and 15min power walking at 6am. Later gym, keeping my carbs low because on Wednesday I'm starting my carb-up. 2 days left to carb up 5 days left until the Universe. Stay focused train (hard) but at this point smart. http://www.lukasgabris.com/index.php?ref_id=3&e_id=12 http://www.lukasgabris.com/index.php?ref_id=3?guid=626812 Mon, 25 Oct 2010 18:49:33 GMT So, here we are, end of the low carbs journey. It's Wednesday morning and I weigh 110.5 kg with 3% body fat after going to the toilet! Finally I can start my carb-up phase. I was waiting for this for so long. My diet started on the 26th June so to this day it's 16 weeks and 5 days (117days) of dropping down food on a weekly basis and adding cardio from 30min to 45 min to 1 hour, to 1hour 30min a day to 2 hours and 20mins for the last 2 weeks. Until today it's been a very long way but I've done it. From now on just rest and eat turkey and potato all the way! It may sound funny for some people but I can't wait. So kitchen, here I come hahahah. Let's see what the carbs got to offer for the starved body of mine! http://www.lukasgabris.com/index.php?ref_id=3&e_id=13 http://www.lukasgabris.com/index.php?ref_id=3?guid=985901 Wed, 27 Oct 2010 18:55:08 GMT This is my second day of carbloading. Yesterday I had 9 meals of turkey breast and a mix of sweet and white potatoes and few rice cakes with lots of water. 1150g of carbs in total, 6l of water and when I've stepped on scales this morning and I weigh the same as morning before, I'm still flat and my body is asking for more! Today I'm drying out nicely, dropped the water to 4l a day and eat the same meal every 2 1/2 hours. I'm getting better and better, there is smile on my face (finally) and just to make sure I don't overcarb I'll have only 850g today. I can't wait for Saturday I'm in my best shape ever already and still drinking a lot of water. I'm exited what's going to happen when I stop the water. Bring it on Mr Universe! I'm ready as never before!!! I'm going to win, my head is in it this time for 1001%, I don't want 2nd place or 3rd....no way! http://www.lukasgabris.com/index.php?ref_id=3&e_id=14 http://www.lukasgabris.com/index.php?ref_id=3?guid=446649 Thu, 28 Oct 2010 08:32:57 GMT Hi everybody its two days after the show and I'm looking back and I still think I should have won it. The day of the show I was pretty relaxed because I spent most of the time in the hotel room in the venue of the Mr Universe. It started bit earlier than expected so there was a little stress rushing down after the phone call from my manager, Jack. Then the whole thing started - going back stage, the smell of the tanning creams and the atmosphere back stage was very intense the best physiques in the NABBA were everywhere - what a standard it was. I was in the best shape of my life, I weighed 110kg (ish) feeling pretty confident during the posing routines but when I started, my music didn't play - pretty embarrassing, so they put some stupid music on. I walked on the stage and improvised! After we walked on with 15 another guys and then the call outs started. I had the first and think the 3rd call out. It was very tough and it was pretty hot on the stage. I kept fighting for it and kept flexing even while I wasn't being compared, just to get the judges attention. The first bit was behind me so then I had to wait until the evening for the results. After the prejudging was over, I was already thinking who is going to win it. Well they've started to call the names for the final 6 and I was the second person. I was glad because in bodybuilding you never know what is going to happen after we did our posing routines and all walk on the stage. I talking to God - 'please make me win, I know I'm good enough'. Then it started, 6th place, 5th place, 4th place... I know I'm in the top 3 now. Well then my name, I was very desepointed but I cant do anything about it, just take it on the chin and come back next year and this is what I'm going to do. So lets start some sensible off-season growing and bring it next year; bigger and better then ever. http://www.lukasgabris.com/index.php?ref_id=3&e_id=15 http://www.lukasgabris.com/index.php?ref_id=3?guid=756028 Mon, 1 Nov 2010 17:48:05 GMT Here I am again after while...little surprise for you. Everybody who is reading my blog I'm going to compete next Saturday 20th at 11:00 at the NAC British which is qualifier for the Mr Uuniverse in Germany. I made the decision only few days ago after Mr Universe. I thought it was over with, all the cardio and eating clean but I just couldn't stop waking up 5:30 am and that's why I kept doing my cardio and eating clean with higher calorie intake especially carbs. To my surprise i didn't gain too much fat and I'm only 5KG more than I was at Mr Universe so while I still look pretty OK Ill make best of it. This is going to be a an unimportant show, just going to try few little things I was scared to do before Mr Universe and that's the manipulation of sodium. I'm going to it keep high until today and tomorrow. I'm going to stop it and change my diet a little. Just for info on the end, for the people that want to judge and be smart again......I didn't prepare for this show just going to have bit of fun even if I'm out of shape and see what is going to happen. If I cann win in this shape it would be OK and I have one more week for the Germany to lose a few more pounds. Speak later, Lukas http://www.lukasgabris.com/index.php?ref_id=3&e_id=16 http://www.lukasgabris.com/index.php?ref_id=3?guid=339879 Wed, 17 Nov 2010 19:24:06 GMT Hi everybody! Well the NAC British is done and I won it but it was joke because only one man turned up up which is disappointing for me because I wanted more competition, its not my fault but to be honest I've done my bit, I beat this year NABBA British champ Rob Ronaildo. The overall Mr UK Stuart Carington and Lee Harding that was Mr England so I guess all the best ones from my class were beaten, so nothing to prove anymore. I changed my mind and even though I qualified, I'm not going to Germany for the NAC Universe, my body needs rest big time so I'm taking time off for 5 days now from training and try to go back to gym again. If I'm still over-trained and in pain with few minor little injuries Ive picked up during my Mr Universe prep I'll have to take more time off again. I love the gym but recovery is part of the training so I'll have to rest because then I can expect progress. So that's it, the off-season officially started! Speak soon! http://www.lukasgabris.com/index.php?ref_id=3&e_id=17 http://www.lukasgabris.com/index.php?ref_id=3?guid=254949 Tue, 23 Nov 2010 07:31:00 GMT So, just so you know, this is my new diet plan...first thing after I wake up I take 10g l-glutamine 10bcaa caps, 2 caps CLA thermo then throughout the day: Meal 15min later: 100g whey protein and an apple 90 mins later: meal 100g oats, 20 raisins, 15 egg whites, 2 yolks, 150g spinach and 10 rice cakes Post meal: jointplex, multiplex, vit B6 50mg, 500mg vit C, 200 i.u vit E, green tea Meal: 330g extra lean beef mince, 600g baked potato with 200g green beans B6 50mg, 2 caps CLA green tea, 10g L-glutamine 8bcaa caps and some green tea Meal: 400g tin of pink salmon with salad (tomato,red onion,iceberg lettuce) 8 slices of low GI soya linseed bread, Vit B6 50mg and some green tea Pre workout: black coffee, apple, 10g l-glutamine, 10bcaa caps and 0.5l water Meal: post workout, 100g whey protein Meal: 90mins later - 100g oats, 20 raisins, 15 egg whites, 2 yolks, 150g spinach and 10 rice cakes Post meal: jointplex, multiplex, vit B6 50mg, Vit C 500mg, 200i.u.Vit E and some green tea Meal: 150g oats, 100g of igf-1pure protein 1hour before bed: 3 caps zma Meal: 100g of igf-1pure protein with 25g peanut butter Drink around 6 liters of water a day http://www.lukasgabris.com/index.php?ref_id=3&e_id=18 http://www.lukasgabris.com/index.php?ref_id=3?guid=821848 Mon, 20 Dec 2010 09:36:36 GMT We're currently 6 weeks out from Mr England 8 weeks from Mr universe my weight is 116kg 255pounds. I'm feeling pretty fine, ups and downs but that's the dieting joy off bodybuilding . I'm doing cardio 2 times every day for the last 9 weeks at this point I'm on 2 x 45min sesh power walk am on empty stomach 45 min stairmaster of a night time. Carbs are 250g protein 430g fats 70g so 3400kcal. http://www.lukasgabris.com/index.php?ref_id=3&e_id=19 http://www.lukasgabris.com/index.php?ref_id=3?guid=41757 Thu, 8 Sep 2011 17:14:23 GMT We are currently 3 weeks and 2 days out from Mr England. My bodyweight is 112kg on an empty stomach which is 247lbs. Diet is pretty hardcore on 5 days carbs 100g a day then back up to 450g carbs for a day. Cardio 2 hours split into 1hour am and 1 hour pm. I'm getting leaner day buy day on them low carbs its pretty mental at some points of the day but dig deep stay focused ! http://www.lukasgabris.com/index.php?ref_id=3&e_id=20 http://www.lukasgabris.com/index.php?ref_id=3?guid=824317 Fri, 23 Sep 2011 11:40:31 GMT We are 19 days out from Mr England and my weight is 111kg which is 244lbs. After visiting my coach there are changes in my diet again being in good condition for 3 weeks out from Mr England he slightly increased my carbs. We are still on 5 days low and one day higher(medium. Low days are 200g higher day is 400g protein is 450g and fats are around 50 to 70g. Cardio is still 1 hour am and 1 hour pm. I'm really grateful for extra carbs because 3 weeks on 100g must off the time were very tough! I'm still pretty strong in the gym! Positive thinking all the way. I'm hungry for a winning my overall Mr England and Mr universe title. http://www.lukasgabris.com/index.php?ref_id=3&e_id=21 http://www.lukasgabris.com/index.php?ref_id=3?guid=931904 Wed, 28 Sep 2011 18:56:26 GMT After two days of carb-loading on turkey, white fish, rice and banana (but mostly white potato), its a day off my competition; Mr England. I feel confident and in the best shape of my life, weighing 108kg. After tonight, the final run for Mr Universe. Lowering the carbs tomorrow, back to cardio 2 hours a day and drain the last bits of fat possible and bring on the best package for the finale! Let's dance !!! http://www.lukasgabris.com/index.php?ref_id=3&e_id=22 http://www.lukasgabris.com/index.php?ref_id=3?guid=159217 Sun, 16 Oct 2011 13:12:06 GMT