I’ve recently joined the site after years of reading the articles and information provided here, I’ve used a couple of different forums before and always like the idea of putting my training and sharing information with everyone so thought I’d start one up here as a first off and bit of an introduction!
I recently competed 4 weeks ago with NABBA and have started my offseason right away, I was considering doing a couple of shows back to back but I really have a lot of improvements to make before competing again IMO so I can look at placing more where I’d like! I did place high enough to get an invite to the finals in November so it is always in the back of my mind depending on how the next few months go.
The main goal is added over muscle (isn’t it always!) mainly I feel I lack thickness and muscle across my *pressing" muscles so chest/shoulders/arms. This offseason I will be monitoring my BF/waist measurements more closely and trying not to go too overboard in that regard - I usually get VERY chunky as do enjoy my food! I also have strength goals I’d like to reach and do train with progressive overload in mind aswell as being a big believer in higher frequency training.
I will be documenting my workouts and basic set up as I go along with any changes that are made, any questions feel free to ask and any advice ALWAYS feel free to chime in!
I competed at 88.4kg and attached are a couple of recent pictures from my show;
Annnnnnnd this is 4 weeks into “offseason” now sat at 97.8kg - training is going well and I’m building food back up slowly, managed to keep my waist within 0.5inches of stage and I’m feeling much more back to normal and focused on improving;
My current training split as follows;
Monday - Back/Chest/Arms HEAVY compound focus
Tuesday - Legs with glute/hamstring focus
Wednesday - REST
Thursday - Chest/Back “cluster” sets
Friday - Shoulders/Arms
Saturday - Legs HEAVY compound focus
Sunday - REST
Training day macros are currently;
I eat 6 meals a day plus w/out nutrition and train at around 6pm every day, my carb intake before sessions during the day I keep >100g and focus my carb intake on intra/post workout nutrition and the following 3-4 hours afterwards.
Rest days I eat 6-7 meals and keep carbs >200g a day with protein and fat intake the same as training days.