The time has come for me to start a contest prep thread.
I’m currently 13 weeks out of the NPC Upstate Classic. I’ll be doing classic physique. Last year I did my first show in September…got 3rd place but I probably could have stood to lose another 3-5lbs going into the show. This year I’ve gained about 8 pounds and managed to stay relatively lean as well.
Currently 5’10.5 - 217.5 pounds - 16% BF according to multi-frequency bioeletrical impedance (the machines you stand on.)
Have to get down to 200 lbs for my height, but will likely be a few pounds lighter than that.
Current training schedule:
Monday - Calves & Chest
Friday: Calves & Arms
I will occasionally take a rest day during the week and train on a weekend, or hit one of the other muscle groups twice.
Last year I started out hitting shoulders 2x/week during prep and it really helped improve them during the process.
At this point, if I were to hit anything 2x/week it would be hamstrings.
Cardio at this point is 20 mins 3x/wk post workout. Incline walk at 2.5-3 or on the stairmaster.
Diet is 3000 calories with a 3500 cal high day.
My meals are pretty boring - but I will post more about them in the future if people are interested.
Fish Oil 1G
Vitamin D 2000iu
Magnesium Citrate 500mg twice a day
Glucosamine & Chondrotin 1x/day
Optimum Nutrition Whey (for now)
Mr. Hyde Cutz
Karbolyn (intra workout)
My Coach (and friend) is Ron Gallagher - a local Master’s Men’s Physique IFBB pro
See pics below for current progress and pics from my previous show in September. Thanks for checking me out!