Happy Monday everyone! I want to start journaling here. I am less than 16 weeks out for my first IFBB pro contest and it is now time to really focus in and get it done. I have added no cardio yet to my regime which is good. This week will be the week I will be adding cardio. I am down 1 1/2 lbs this week on 3,100 calories. This is very good. Remember, when you are starting out prepping you want to make sure you start out with calories as high as possible. You also don’t want to start out with a crazy amount of cardio (your body becomes efficient if you do). You want to add cardio as you go and cut back on calories gradually as you go through your prep.
Some of you wanted to know what I have been eating at 3,100 calories. My philosophy is to “eat clean.” It has worked for me. I know others have done well with flexible dieting but I truly believe it is tougher to do this as you get older. I am currently 44 years old and I do this lifestyle for my health. The body does an amazing job of filtering out junk that you put in your body but if you work with your body it is amazing how efficient it becomes. You will also walk around a lot more energized and alive eating mostly whole foods in your diet.
This is what my current diet looks like:
Wake Up 4:30 am and have Preworkout
Workout at 5:30 and during my workout take in BCAA’s and Carb powder with creatine monohydrate
After workout I have a ]Whey Protein, Carb powder and glutamine(7 am )
For breakfast I will have 8 oz of egg whites mixed with 40 grams of protein and 1/2 cup of oatmeal with 20 g of nuts (8:30 am)
For lunch with have 7 oz of crock pot chicken, 1 cup of rice, 1 cup of green beans and 1 1/2 tbsp of coconut oil (11:30 am)
For mid afternoon feeding 7 oz of lean ground turkey (97% lean), 2 cups of sweet potatoes, 1 cup of green beans and 20 oz of nuts (3 pm)
For dinner 7 oz of chicken, 1 cup of rice, 1 cup of broccoli, 1 1/2 tbsp of coconut oil (6:30 pm)
Late night feeding 1 scoop of protein, 1/2 cup of oatmeal, 1 cup of almond milk and 10 g of nuts
Pretty simple. I also cook all my food before the week begins usually on Sunday night. Sometimes I have to cook something mid-week also but usually get it all done on Sunday. This is the key to staying on your diet during prep! I will share some more later.
Here was my workout last week.
Monday: Chest/Biceps
Incline Smith Press 4 x 15, 12, 10, 10
Incline Dumbbell Flyâ??s 3 x 12-15
Flat Dumbell Bench Press 3 x 12-15
Cable Dips 2 x 12-15
Cable Cross Overs 2 x 12-15
Straight Barbell Curls 4 x 20, 15, 15, 12
Dumbbell Concentration Curls 3 x 12-15
Standing Machine EZ Bar Curls 3 x 12-15
Tuesday: Legs/Side Delts
Leg Extensions 4 x 20-30
Squats 3 x 15-20
Walking Barbell Lunges 3 x 150 Feet
Lying Leg Curls 5 x 20, 20, 20, 15, 12
Seated Dumbbell Side Laterals 5 x 20, 15, 15, 12, 12
Dumbbell Upright Rows 3 x 12-15
Cable Side Laterals 3 x 12-15
Wednesday: Back/Triceps
Pull Ups 3 x 15
T-Bar Rows (with Olympic Bar) 4 x 10-15
Deadlift from Rack 3 x 8-12
Barbell Rows (Palms Up) 4 x 10-15
Seated Cable Row (Rope) 3 x 15
Triangle Bar Press Downs 4 x 12-20
Close Grip Bench 4 x 10-15
Overhead Dumbbell Extensions 4 x 12-15
Dumbbell Kickbacks 3 x 15
Rope Press Downs 3 x 15
Thursday: Off
Friday (2 a day):
Barbell Shrugs 4 x 10-15
Dumbbell Shrugs 3 x 12-15
Seated Dumbbell Laterals 5 x 12-15
Military Press 4 x 12
Reverse Dumbbell Flyâ??s 4 x 12-15
Dumbbell Upright Rows 4 x 12-15
Afternoon
Chest
Cable dips 50, 40, 30, 20, 15, 10, 10, 10
Decline bench 40, 30, 20, 15, 10, 10
Machine chest flyes 30, 20, 15, 15, 10
Saturday: Legs
Stiff Leg Deadlifts with Dumbbells 4 x 15-20
Seated Leg Curls 3 x 15
Walking Barbell Lunges 3 x 150 Feet
Abductors 3 x 40
Calves 6 sets 15-20
Sunday: Off Recovery
TIP OF THE DAY:
Put your goals in front of you every day and make sure you look at them. It is amazing how the subconscious mind is a magnet to those goals.