I plan to do my first bodybuilding show in April 2012. It will be a small local show. The NANBF Natural Pittsburgh.
I plan on using this to post occasional updates and ask questions of more experienced bodybuilders.
If I want to do well, I have my work cut out for me based on previous winners. Previous winners of the show I plan to enter can be seen here:
I am currently eating 5559 calories, 219 fat, 573 carbs, 331 protein on my double session days.
Finished last cut at under 2000 calories. So I have been gradually ramping up carbs and calories. I also increased activity, like the Berardi G-Flux model.
On Tuesday, Thursday, Saturday and Sunday I utilize Intermittent Fasting. First nutrition comes in the form of a peri-workout drink. On Sunday, I use that as a control day in the sense that based on my goals (currently looking to add mass), I will eat depending on how I have been weighing in that week. If I am light, than I will eat big on Sunday. If I have been heavy all week, than I will fast longer and eat less and use that as a day to improve insulin sensitivity and possible have some fat loss. On Monday, Wednesday and Friday, I eat normal, meal 1 after session 1, meal 2 after session 2 and dinner later in the evening.
Monday: Back Hypertrophy - AM, Chest Hypertrophy - Lunch Break
Tuesday: Occluded Walk - AM, Squat - Lunch Break
Wednesday: Back/Chest Heavy - AM, Back/Chest Structural- Lunch Break
Thursday: Occluded Walk - AM, Deadlift - Lunch Break
Friday: Same as Wednesday, but heavier at both sessions
Saturday: Occluded Legs, Arm Hypertrophy
Occasionally I will do occluded calves on Sundays.
My exercise selection is extremely basic. 85% of my volume on Back/Chest is Chinups and Bench Press. Same with legs, 85% of my volume is Squats and Deadlifts, with leg extensions and suspended leg curls getting added in. I prefer keeping it basic as it makes it easy to utilize progression. I use a little more variety on what I refer to as my hypertrophy days. I refer to it that way because I tend to be more traditional on those days with higher rep ranges and more exercises used.
While not copied off of any one program, my training regime was inspired by CT's methods. I attempt to explode all reps for chest and legs. For back and arms I attempt to keep more tension and maintain peak contraction. I like to do many sets of lower reps which is how training goes Tuesday through Friday.
In order to test if I could adequately prepare for a contest, I ran a mock contest prep last summer and fall. Here are the results:
Finished last cut at - 170
Unfortunately, I wasted November and December, just half-hearted, didn't make progress.
Started bulk in earnest January 10th. 30 weeks into bulk, bodyweight up to - 192
I am shooting to get up to 210-ish. Then I envision cutting down to 185 or so. Contest diet will start on January 31, 2012.