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Now resting my body after the WBFF World's

Hey folks, its has been at least a month since I've wrote on my blog. To be honest, I didn't really have a lot of energy since the competition. Having some health problem made things a bit difficult. Something going on with my digestion system. I went to the doctor, will have to get a second opinion since the other one didn't really try to find the problem, instead he prescribed me strong drugs. Even the pharmacist was questioning his prescription.

Beside that... everything else is top shape peeps :)
You'll see me soon on my next workout video.
Have a good wkend
Sincerely
Lucas Couturier WBFF Pro Fitness Model

After WBFF World Championship 2010

Well well its been a while since I wrote on this blog. To start, I would like to thank everyone who supported me for this competition (family, girlfriend, friends, clients, and my fans) The preparation for this one was very hard, I was exhausted physically & mentally, and I think you can easily see it on the pictures. I felt like I wasn't flashing like usual. I also notice that I didn't smile very much. But you can't always be on top of things right :)

Now I have one year off from competing, but that doesn't mean I will let go the diet, or stop working out, nope just one year off of been on stage that is all.

I will still post some videos & blogs.
Here a few pics I took before and after the competition.

Stay consistent and you will achieve ur goals

Have a good one
Sincerely
Lucas Couturier
WBFF Pro Fitness Model

Missisauga here I come

Before I leave for Missisauga, I wanted to thank everyone who supported me during the prep for this comp. My body is definitively tired and looking forward to take a break to come back next year stronger than ever before.
Just posted our new workout video bellow this post, check it out :)
Have you try the TRX Suspension System ?
What exercise or plan did you try?

Have a good wkend peeps, and I will keep you all up dated with the comp

Later
Lucas WBFF Pro

TRX training.wmv

Lucas with hair lol

Well the show is very close, thank god, its time for me to rest a bit lol. Looking forward to see you all, friends, fans, family, and competitors.
And of course looking forward to have my day of just eating bread arrr lol. Thats all I think about lately...

Stay tune for the up dates after the comp.

Lucas WBFF Pro

And its coming...GO WBFF

Looking forward to be on stage, but in the same time looking forward to take a small break.
I am not saying that I am gonna stop dieting, hahah hell no, love dieting, actually been dieting for years. Its my lifestyle :)

No I am just saying a small break from competing, when i say that I mean my next comp is guaranty next year at the WBFF World championship 2011. Since I am a pro, I am limited on the comps I can do, but that is just perfect, it means I will be stronger, better and a winner, oh and also focus way more on my businesses and modeling. Its time to get recognized for my hard work yah know :)



Now its really crush time, looking forward to see my friends, connect with the new competitors, expend my network etc.

See you soon at the best Fitness & bodybuilding show this year = WBFF World Championship 2010
Later peeps
Lucas Couturier WBFF Pro

Florida pic

Parkdale Golf club
Thats where I went and did my casting call, very beautiful.

Florida (Fort Lauderdale & MIami) casting call

Wow had such an amazing time in Florida. What ever happen, I really enjoyed my stay overthere :) haha

I will soon post some pics I took.

I bought a few things, but for those who doesn't know I am a big fan of shoes and hats.
SO here my two new favourite hats hahaha

Hope you guys had a good wkend
SIncerely
Lucas Couturier
WBFF PRO FITNESS MODEL

Quote time

No one make you unhappy except yourself

Have a good week peeps

Lucas WBFF Pro

Biceps & Triceps supersets 2.wmv

Video time lol

http://www.youtube.com/watch?v=Ze84-MqQCRs&feature=player_embedded

10 weeks out I believe?

Family support

I am very grateful to have my dad & entire family supporting my dream of becoming an icon in the fitness world.
This would definitively be harder & tougher to achieve without them :)
SO thank you, especially u dad :)

Lucas WBFF PRO

Quote time lol

LEARN TO VIEW PRESSURE AS A CHALLENGE TO MEET RATHER THAN A THREAT OF DEFEAT.

Casting call time

And yes I have been invited for a casting call in Florida Fort Lauderdale for a tv show weeeeeee. More infos coming up on this amazing opportunity peeps.
STay tune

Lucas WBFF Pro Fitness Model

Avon/Black eye peas Event

Amassador/model for Outspoken

Quote time

Act happy, think happy, and the odds are that you will be happy.

Shoulders today wow amazing pump

Rear delt lateral raise (4 drop sets)
Lateral raise (4 drop sets)
Standing db press (4 drop sets + 2 negative)

Milo S. swing front raise (45lbs barbell) reach 50 reps

Rubber band (lateral raise) 60 sec hold

= shoulders done lol

Later peeps

Lucas WBFF Pro

Old promo for my University lol

My star debute lol

Fit & firm appearance

Awesome photoshoot with Liana Saadi.
Thanks for the support by the way

Its possible...

This is the picture I use to show & tell my clients or friends that with hard work and good guidance you can achieve a great physique. WBFF World Championship 2008 preparation - before and after photo.
5 months of prep.

Be the dream!!!
Later peeps
Lucas WBFF PRO

Quote time lol

The whole idea is to get an edge. Sometimes it takes just a little extra something to get that edge, but you have to have it. - Don Shula

One photoshoot I did with my good friend Isabella Meduri

Demu Label clothing line
www.demulabel.com

CHEST & BACK WORKOUT LOVE IT

I love training my weak points, but what I hate the most is those goddamn intervals lol. It kills my energy everytime, not a fan thats is for sure!

Today, had a good day and that is mostly because I choose too. I went to bed last night at 8:30pm, yup at 8:30pm on a friday night, but I have to say that I get up every morning at 4am, yup, do my morning cardio and go to work after which start at 6am.
I had nothing planned today except my usual workout and cardio session. Had also a good walk & talk with my best friend which really boost me up.
SO thank you big :)

Tonight, I am going to see that new movie, INCEPTION with Leonardo D.
Heard good reviews so hopefully I will be pleased lol

Later peeps
Lucas WBFF Pro

Right after WBFF QC show june19, 2010

One of my friend made a cake for my gym partner and I, mmm like you can see I jumped on it pretty quick lol. thats what you get after months of hard work :)
Thanks Christina weouweeeouwee

Awesome leg day

Deep squats
Leg press
leg extension
stiff leg deadlift (romanian)
Leg curl (free motion)

25 minutes stepmaster (intervals)

Go check Fit & Firm mag at...

http://fitandfirmmag.com/

WBFF Pros outdoors Sunday Circuit.wmv

Back & abs workout...

Back and abs today
My gym partner and I decided to go to a different gym just to change scenery.
lol anyway, we film our workout but in small shots, because the staff there were watching us closely lol. I was like James Bond man I am telling you, with no special gadget :)

Anyway the vid will be up very soon

Later peeps
Lucas

Vanilla pan cake with banana, peanut butter & chocolat cream

1 banana
1 tsp peanut butter
1/2 tsp of cocoa powder
sweetener
8 egg whites
1/2 scoop of BioX Isolate Whey Protein (Vanilla flavour)

Blend eggs, and the half of scoop of protein, cook in a pan.
Mash banana, add peanut butter, and cocoa together. Put it on top of the pancake, roll & enjoy :)

Had a cheat last night

Ah yeah!!! I had a cheat last night and it was gooood, maybe I went a bit to far, but anyway I enjoyed it a lot lol.
Why did I cheat, well basically because my coach asked me to. I am already in shape to compete, so need to be careful and watch my weight everyday & week to make sure I stay on track for WBFF World Championship 2010.

BBQ at my boss place. All grown veggies cooked on the BBQ, so not so bad.... what was bad was the ice-cream sandwich lol (brownies ice-cream sandwich) all home made. Ah yeah dangerous hahha. Big thanks to his wife for the amazing food.

Later peeps
Lucas WBFF Pro

wow 167lbs this morning...

What an amazing day..

I woke up, and right away I left home to do my early morning cardio... 6am oh yeah haha. Well the view was very beautiful, and totally started my day on a very positive note.

Here a picture of Ottawa in the morning, so awesome love that city :)

Follow me on twitter

http://twitter.com/WBFFproLucas

Mind games

Quote: Learn to use your mind or you mind will use you. Actions follow our thoughts and images. Don't look where you don't want to go. Gary Mack.

To often people think of what they don't want to happen instead of what they want to happen.
When I told a few friends that I was gonna use my skateboard for my theme wear, the first thing they said was ... make sure you don't fall lol. I obviously laughed...

I always focus on what I want, and how it will happen. I dream about my stage presence every time I prepare for a show. I like it and it get me excited for the show.

Anyway, legs day tmw. Its always hard when I am on no carbs day oufff

Meal 5
Tilapia 6 oz
2 cups of broccoli

* ginger, chopped onions, garlic, Ms Dash herbs spice - mix everything in a pan and cook medium heat (cook tilapia first), add some sea salt, and voila... enjoy :)

Later peeps
Lucas WBFF Pro

Quick quote

You have to train your mind like you train your body. - Bruce Jenner

I strongly believe that visualization is the key to success. Basically everything your think affects how you feel & perform.

Later peeps
Lucas WBFF Pro

Tabata Circuit training with my boy Nore WBFF Pro

Tabata training

Well its pretty late, 1:55am to be exact. Just finished watching The A Team movie, not sure how I should rate this movie... since I am still debating if I enjoyed it or not lol. They definitively mess up the mohak on Mr.T.

Well...
In a few hour I will get up and try this Tabata training with my gym partner Honore, Jose Cruz told me about it, and got intrigued.

For those who don't know what Tabata training is, here a link to learn more:
http://www.squidoo.com/tabatatraining

To resume it quick:
Tabata is a 4 minutes of intense interval training/circuit training.
20s on & 10s off or 20s high & 10s low - repeat 8 times = 4 min :)
Apparently you burn a lot of calories?
Time to test this out :)

Stay tune for my feedback lol
Later peeps
Lucas Couturier
WBFF Pro Fitness Model

2010 WBFF Quebec Championship Trailer (First Cut)

A day of reflexion....

Been reflecting on a lot of things the last two days. Things I accomplished, and things I want to change. Sometimes you realize that you need to make big decisions in order to move to the next level. Ahh well lol :)

Today was a relax day, had an award to assist for work, had a few coffee with two of my friends, and of course my bicep, tricep & abs workout, which I enjoy way more now. Mostly because of the great pump.

I leave you with a quote I like very much (in french though)

Si la réalité ne vous plaît pas, changez la

Have a good friday night peeps
Lucas

Hard day in terms of energy

Wow it was hard today to do my leg workout. I made it, but my intervals took a hit, couldn't complete them. I was so dizzy that I took a full hour to regain my energy back.

Almost the weekend lol, need to sleep a bit more. This kind of weather is killing my sleep bad. Wish I had A.C.

Anyway, for those who like to try my workouts, here is it:

Deep squats
Leg press
Stiff leg deadlift (romanian)
Free motion cable leg curl

I listen to my body a lot, so sets are never the same. Usually it variate between 3 or 4 sets of 7 -10 reps.

One of my meal was broccoli & Tilapia
I usually cook it on the grill (Tilapia) and later put it in a pan with my broccoli.
Italian spices (0 calories), black pepper, garlic, and sea salt.
Enjoy
Later peeps
Lucas

11 weeks out from WBFF World Championship

Wow, already 11 weeks out lol ...so excited. I love been on stage, love the crowd, love to shine lol
People ask me all the time, how I do it... I mean dieting, training, and competing, etc.
Its simple its a passion, a dream, a lifestyle.

You can only succeed something if you really want it!

Today's workout was amazing, like I said in one of my last post, I am so focus & excited about this show that my training is totally on another level.
Chest & abs
Great pump, bigger then usual, and thats always fun to have haha... right

Had a little snack, mushrooms & hot sauce mmmm (Frank's red hot sauce).

Later peeps
Lucas

Buy ur tickets asap

http://www.facebook.com/home.php?#!/photo.php?pid=4897742&id=570346986

One big show coming up

July 4th & 5

Yesterday I took the day off to go at a water park, and what a nice day it was. Came back with a sun burn, but it was worth it lol. I got to say I was beat after that day, 10am till 7pm... yup long day :)

Monday was a bit slower then usual, kind of exhausted from the long day I had before, and the crazy workouts I've been doing for the past months. Don't forget, I just came back from a competition and already I am preparing for another one. I just love competing & pushing myself to be better each time.
Sept 18 here I come lol.

Temperature was pretty warm & hot today, hard to do my morning & night cardio. And apparently it will be like this for a few more days.

My workout went really well, hard start, but my energy came after a few exercises.
Back & abs. + 25 intervals (hate those big time lol).

I finish my day with either a steak or a salmon, tonight it was salmon.
6 oz salmon, with garlic, sea salt, paprika, turmeric & persil
I like to put my asparagus (diced) in the pan after and add a few more spices to make them more appealing & tasty lol.
Try it out, its delicious.
Have a good one peeps
Sincerely
Lucas

NO carbs diet day

Well been testing this carbs cycling diet, which right now works really well. It goes like this - high carbs, low carbs & no carbs day. I have to say that the no carbs day I hate with a PASSION, but I still do it without complaining lol... right Dave??? :)
Why I hate it? well simple, I feel empty, slow and weak... but thank god I only have it twice a week lol. I need carbs yah know!

If you are looking for recipes or advice on nutrition you can reach The Muscle Cook
(Dave Ruel) at www.themusclecook.com.

Lets move on...

Great early morning cardio, tried to make a video, but (not a computer geek here aight!) forgot to put the voice recording on my little cam lol. Don't worry it will happen peeps, it will. A bit after did my back & chest workout which I kept on a low level, my second chest & back workout of the week is usually not so intentive, just looking for a quick pump.

Here is what I did:
Chest press
Pec-dec
Pull-over
Pull down
Seated row
3 sets each, always over 7 reps

Aight later peeps
SIncerely
Lucas

Awesome arms workout + extra

Hi guys,
Well today was a great day because I signed an agreement with an agent :)
This will definitively help my career as a fitness model/ athlete & personal trainer.

A lot of great opportunities are coming my way, but it wasn't always like this. I had to work hard for many years before something like this happen. Basically I am telling you, if you have a dream you have to have perseverance, determination & dedication to make your dream come true.
Thats it ... lol

Beside that lol, I had a super arm workout & abs

I started with:

Standing barbell curl close & wide grip
Seated barbell curl close & wide grip
Hammer curl
Tricep press
Skull crusher
Tricep push down
Frog sit-ups & Lying leg raise
Hyperextension

25 min on the stairmaster - intervals

Stay tune for my #1 vlog which I will post this weekend
Later peeps
Lucas Couturier
WBFF Pro Fitness Model

Great start of the day

I started the day with an early morning cardio, of course on an empty stomach (so tough, because the first thing I want to do is eat when I get up lol), walked to work which took me a bit more than half an hour (fast walk).
Had my first meal right after, which I enjoyed very well, mmmm love those protein pancake lol.

Here is the recipe:
8 egg whites + 1/2 scoop of whey Isolate (BioX) chocolate protein
Sweetener of your choice
1 tbps of peanut butter
Blend it, put it in a Pan and Voila!
Pretty easy eh lol
Enjoy :)

Around 10am did my chest and abs workout.
Probably one of the best chest workout in a long time, so good that I couldn't write a workout program properly lol.

Here is my chest workout for those who are interested
*3 sets of 7-10 reps (always warm up before)
-Incline barbell bench press
-Flat barbell bench press
-Incline dumbbell (neutral grip) press
-Flat bench flyes

See you guys soon
Lucas

p.s. go visit www.bioxnutrition.com for supplement :)

13 weeks out

Today I started my new diet, new workout plan.
Back & abs, great pump, and man I was into it.

Here is what I did:
Dumbbell power row
Bent over row
Front pull down
Straight arm pull down
Weighted hanging leg raise
Weighted sit ups
Oblique

Looking forward for tomorrow workout (Chest &abs again )

ITS ON! GO WBFF World Championship :)

Oh yeah, game on!! lol
Just came back from WBFF QC show June 19, where I placed third and gained my WBFF Professional athlete card; I am super proud & honored.
Today is Sunday, I just ate my last cheat and am looking forward to tmw's morning cardio & workout. I don't I've ever had so much motivation to compete before. Gaining my pro card really brought my focus to another level. I am really looking forward to stepping on stage again with all my fellow competitors and friends.
Stay tuned for my next blogs & vlogs.
You guys will have an idea of what I will be going through in order to prep for this competition.
See you guys soon
Best regards
Lucas Couturier