7 Weeks left until my first competition

[Dnarts]

Hey guys, I'm competing in the middleweight category (175 and under) on April 10. The show is hosted by Ultimate Fitness Events with a $500 cash prize per category and $500 for the overall winner. The top 3 overall winners will then move on to the UFE national championships.

Anyway, I've been dieting for 5 weeks so far, today will be the 7 week mark.
Currently my diet looks like this:

8:00 - 3 rice cakes, 6 egg whites w/ one yolk
10:00 - 1 Scoop whey, 3 no sodium plain rice cakes
12:00 - 6 oz. chicken breast, sweet potato, asparagus
3:00 - 1 Scoop whey, ? cup oatmeal
4:00 - gym
6:30 - Recovery drink: BCAA's, Glutamine
7:30 - 8 oz. steak (sirloin, round), sweet potato, broccoli
9:30 - 1 Scoop casein
11:00 - 1 tablespoon peanutbutter, 6 oz. chicken breast
Totals: 190/53/265 C/F/P
2400 Calories

On refeed days my calories will be as follows:

Protein: 180g, carb: 350g, fat: 40g
Total ~2500 calories


My schedule is as follows:

Sunday - Chest/abs/cardio (This day is also my refeed day)
Monday - Legs/calves
Tuesday - Arms/abs/cardio
Wednesday - Off
Thursday - Shoulders/calves/cardio
Friday - Back/abs/cardio
Saturday - Off

Cardio sessions are currently 30 minutes brisk walking at about 4.0 - 4.3 mph
My training is similar to normal, going heavy on most sets but adding more shocking techniques.

I'm weighing around 182 pounds, I'll get some updated pictures asap.


Basically just looking for some advice as I record my daily logs.

[Evolution31]

I'm doing my first comp this year too on april 17, good luck man

[UCFBuilder]

in man...everything looks good..looking forward to seeing your progress

[Dnarts]

Today was my refeed,
macros were:
2,586 total calories: 300g Carb 55g Fat 201g Protein

Trained chest today:
Barbell bench:
185x6,6,6,6,6
Dumbbell incline:
75x8,9,8
Decline machine:
100x12,12,10
Flat flyes:
55x10, 60x8,7
Db pullover/superset cable crossovers:
80x10/40x15, 80x10/40x15

Time: 1 hour, 30 minutes low intensity cardio

I'm not sure if I should be eating more carbohydrate for my refeed, because some say to eat at about maintenance which would be another 500 calories for me.

[Dnarts]

Leg day:

Front squats:
225x6, 225x8, 245x8, 245x8

Smith machine heel to heel squat:
225x10,10,10

Leg press
7 platesx10,10,8

Leg extension (superset)
218x10,10,10

Standing leg curl (superset)
72x8,8,8

SLDL with dumbbell
110x10,8,6

Felt good today, diet is normal. My legs are trashed right now but my energy levels are high. Posing after my leg workout, got some compliments

[Dnarts]

I'm at about 182 lbs now, if my goal is to be 175 for the weigh-in should I aim below 175 incase I gain weight from the carb up? It feels like I'm quickly losing weight but I seem to be getting more and more shredded every day and hopefully retaining all my muscle. My daily caloric intake is still about 2300 calories.

I've been looking at my body and had originally decided to have refeed days on chest day, but I think it would be beneficial to have it on arms day instead or legs day. It's hard to tell what my weak points are, maybe I can get some advice on it if I get pics up.

Edit: Last thing, if anyone can give me some help on contest tanning that would be great. I was originally thinking of protan overnight competition colour and then just using dream tan before the show. I heard dream tan might not be the best option though.

[Dnarts]

Feb 23/2010 - 47 days out

I overslept a bit (10 hours) but it felt good anyway.

Arm day:
E-Z bar curls
115x12,12, 135x6

Seated dumbbell curls
45x10, 8, 8 (each hand)

Preacher curl machine
70x12, 80x10,10

Parallel bar dips (dumbbell between legs)
65x12, 70x11, 70x9

Skullcrushers
85x10,8,8

OH dumbell ext
35x7,7,7

Rope pulldown
60x10,10,10 last set dropset - 45x10,30x10

Cardio: 15 minutes walking backwards at 2.5 mph 15 incline and 15 minutes walking 4.0 mph 2.0 incline
Total time: 1.5 hour

diet is good today, meals were timed a bit closer due to waking up late

[Dnarts]

6 weeks left, and yes this week was rediculous for me because I started going to a new gym and started working with a coach.

Thursday (Back day and calves)
Deadlifts
225x5, 265x5, 265x5, 285x4, 315x3

Pullups (bw + dumbbell)
25x10, 25x10, 25x9

Barbell row
205x10, 225x8, 225x8

T-bar row
205x10, 10, 8

Pull over
85x10, 10, 9

Cardio: 30 minutes 4.0 incline 4.2 mph

Sunday, Feb 28, 2010 (Chest and abs)
30 minutes cardio on the elliptical. Today is my carb-up day.
Incline db
75x10, 80x8, 80x8, 80x6

Flat db
80x10, 80x8, 80x8

Incline fly
50x12, 55x10, 10

Machine press superset with cable crossover
185x10 / 45x12 , 185x9 / 45x12 , 185x8 / 45x12

Flat crunch - 45x10, 10, 10
Hanging leg raise - 12, 12, 10
Crunch machine - 100x20, 20

[MarilyneMeunier]

You should be excited about your first show, and i can tell you that you did chose the RIGHT ONE ! This show will be amazing !!! I'll be around helping, so i might see you there. Only 6 weeks out, have fun, give everything you have and don'T give up ! ;)
Marilyne

[Dnarts]

You should be excited about your first show, and i can tell you that you did chose the RIGHT ONE ! This show will be amazing !!! I'll be around helping, so i might see you there. Only 6 weeks out, have fun, give everything you have and don'T give up ! ;)
Marilyne

Thanks Marilyne, I am extremely excited. I have the feeling I am going to win :)

Btw did you want me to not give up because you'll give me a kiss when I win? Or was that winking face just to be cheeky? ;)

[MarilyneMeunier]

Thanks Marilyne, I am extremely excited. I have the feeling I am going to win :)

Btw did you want me to not give up because you'll give me a kiss when I win? Or was that winking face just to be cheeky? ;)

mmm....im not sure what cheeky means (my english is not super good, but my french is PERFECT!) hahaha !! Hey did you register yet ? Did you send your entry form ? Because if you did not, you can use my name as a promo discount code, til march 31st, for any of the 2010 ufe's shows !!!
Anywhere on your entry form, write my name manually (Marilyne Meunier), and write 25$ off as a discount !!! If you know anyone else competing, let them know ;) It will also help me winning MY goal : become the 2010 UFE's official Spokesmodel !!! :D

[jth16]

Starting young, awesome. I'll be following.

[Dnarts]

Thanks to those posting and following :)

My workout design has changed, I am going to be dropping weight significantly, increasing reps on some exercises but mainly trying to bring up my weak areas as much as possible. Mind muscle connection is the focus now. Cable exercises are on a dual cable pulley system so the weight is per pulley.

Yesterday: Shoulders

Cable front raises
25x15, 25x15, 25x15

Cable side laterals
25x12, 25x12, 25x12

BTN smith press
95x15, 115x12, 135x8, 8

Rear delt crossover superset with upright row
25x12/60x12, 25x10/60x12, 25x10/60x12

Reverse peck deck superset with machine laterals
70x10/50x15, 70x10/50x15, 70x10/70x10

Tuesday, March 02, 2010: Double day (AM Hams/PM back)

Stiff leg dead lift
135x15, 135x15, 225x10, 225x10

Seated leg curl
130x12, 12, 12

Standing single leg curl superset with cable pull through
40x15/77.5x20, 40x15/77.5x20, 40x14/77x20

Lying single leg curl
30x8, 20x10, 20x10 dropset 10x8, 5x6

--------------------------------------

Deadlift
135x12, 225x12, 225x12 (very light)

Bent over row
135x12, 135x12, 135x12

Reverse grip pull down
70x12, 70x12, 70x12

Wide grip high cable rows
40x10, 40x12, 40x12 (assisted to failure)

Dumbbell row
70x8, 70x8, 70x12 (last set to failure)

Close grip cable row
70x12, 70x12, 70x12 (to failure)

Lat pulldown
50x10, 50x10, 50x15 (assist past failure)

Cardio: 30 minutes stair stepper

As well, I have changed up my diet a little. Now it looks as follows (calories are increased as well as protein and carbs to make up for the deficit from double day training)

6:00 - 3 rice cakes, 6 egg whites w/ one yolk

Train----------------

+ 2 liver tablets, 2 fish oil tablets (35 calories)

8:30 - 2 Scoop whey, 6 no sodium plain rice cakes

11:30 - 6 oz. chicken breast, 6 oz. (raw) sweet potato, asparagus

3:00 - 8 oz. steak (sirloin, round, cooked), 6 oz.(raw) sweet potato, broccoli

5:30- 1 Scoop whey, ? cup oatmeal

Train-----------------------

7:00 - 1 scoop whey

8:30 - 6 oz. chicken breast, 6 oz (raw) sweet potato, green beans

Cardio -------------------

10:00 - 2 scoop casein

Eating once every 2-3 hours:
Daily macros will be split up as follows:

-290g protein
50g fat
215g carbohydrate

2,500 calories

Long post, and yes I am ALWAYS LOOKING FOR COMMENTS, OPINIONS, ADVICE and anything else. :D

[Dnarts]

Thursday, March 4, 2010 - AM back, PM legs

Seated row
120x15, 140x12, 140x12
Reverse grip lat pull down
140x10, 10, 9 dropset 50x10
Dumbbell row
75x10, 10, 85x10
Single arm cable row
60x12, 60x15, 60x15
Standing calf raise
235x18, 16, 16, 15, 14, 12 (15 second rest in between)


Squats
185x15, 235x10, 235x10
Leg press (wide high stance/low close stance) superset
225x20/225x20, 225x20/225x20, 225x20/225x20
Leg extension/leg curl superset (both single leg)
70x12/40x12, 80x12/40x12, 80x12/40x12
Pushup leg curl
20x12, 20x12, 20x12

[Dnarts]

Friday, March 5, 2010 - AM delts, PM arms

Cable lateral
12.5x12, 12, 12
Smith press
135x6, 6, 5 drop 115x6 drop 65x12
Reverse peck deck
140x12, 145x10, 145x10
Dumbbell lateral superset with Seated bent fly
30x12/25x12, 30x12/25x10, 35x8/25x10



Close grip bench
135x10, 155x10, 10
Dips
Bwx18, 17, 17
French press
70x10, 10, 10
Overhead cable extension
47.5x12, 10, 10
Reverse grip single cable ext.
17.5x10, 10, 10
Single arm cable ext.
22.5x10, 10, 10
Dumbbell curl
35x12, 12, 12
Machine curl
30x20, 16, 15

30 minutes cardio


I'm looking better every posing session, this plan seems to be working. Going to get pics up on Sunday probably.

[Dnarts]

Well this week has been going perfect, I did not feel it was necessary to post my workouts because they were the same just heavier.

I'm feeling confident, I have been posing 30 minutes a day and this Friday will be my last day of double-day training so I will be back on the regular regimen. My diet has been the exact same, except I replaced rice cakes with oats and the sweet potato with brown rice. Macros are still the same.

I will be starting a fat burner at 3 weeks out, but I have not decided on which one yet.
Every day I'm looking better, my energy levels are only down a little bit (coffee fixes that problem completely) and I have been pushing past the limits in training, following the diet 100% and my cardio, posing and supplements as well. 30 days to go, I'm getting excited.

Now, my carb-up days are on Sundays -- which is NOT a training day. My coach says this is the best day to do it. We'll see how that goes. I will be eating 400g carbs, 200g protein and 40g fat on Sunday.

[Dnarts]

Thurs, March 11/2010

AM Back

Bent over row
135x15, 155x12, 155x12

High straight bar cable row
140x15, 15, 15

Dumbbell row
80x12, 90x10, 10

Closegrip cable
150x15, 15, 15

Calf raise
215x20, 17, 15, 15, 15, 13 (15 sec rest)

PM legs

Single leg, leg ext.
70x15, 100x12, 100x12

Leg press (25 reps wide, 25 reps feet touching)
225x50, 50, 50

SLDL
135x12, 205x8, 6

Leg curl/leg ext. superset (single leg)
40x15/80x15, 60x15/80x15, 70x12/80x15

Abductor
205x15, 15, 15

Adductor
205x15, 12, 12

Post PM workout cardio
35 minutes low intensity (4.0mph treadmill)

[Dnarts]

Tuesday, March 16, 2010

Back day

Pendlay rows (pull to chest, elbows wide and high)
135x12, 135x12, 135x12

Bent over double dumbell row (wide and high elbows)
60x10, 60x10, 60x8/25x12 (to fail)

Seated high rows
100x15, 15, 15

Closegrip pulldown
140x10, 150x10, 150x10 (past fail)

Dumbbell pullover
60x12, 12, 10 ( to fail )

Decline ab crunches
and 35 minutes low intensity cardio - treadmill @ 4.1 mph

I've been practicing the posing alot and noticing a huge difference. I feel good, my calories have been reduced though.

[MarilyneMeunier]

so, did you register now ?? :) 3 weeks out ! :)

[Dnarts]

so, did you register now ?? :) 3 weeks out ! :)

Yep I'm registered, getting excited.:)

I haven't posted my workouts, but I'm working on making a posing video where I can get some criticism.

[MarilyneMeunier]

Yep I'm registered, getting excited.:)

I haven't posted my workouts, but I'm working on making a posing video where I can get some criticism.

alright ;) Ill see you at the registration/atlete meeting on friday ;)

[Dnarts]

alright ;) Ill see you at the registration/atlete meeting on friday ;)

Deal :)



Pictures taken Friday - these are my 2 weeks out pics
I would have had more than these two, but I was taking them alone in the change room and most of them came out very bad because I suck at taking pictures.

http://img.photobucket.com/albums/v376/KoolKidsKlan/RobinStrandbackpose3-26-2010-1.jpg

http://img.photobucket.com/albums/v376/KoolKidsKlan/RobinStrandsidepose3-26-2010-1.jpg

Today, being Sunday, is my Carb-up.
So today my diet is like this:

Meal 1) 7 egg whites, 2 cups oatmeal (pancake)
Meal 2) 4 egg whites, 1/2 scoop protein, 32.5g shredded wheat, 1/8 cup applesauce (in the form of muffins)
Meal 3) 1 cup of brown rice, 6 oz. chicken breast, 1/2 cup broccoli
Meal 4) 1 scoop protein, 2 cup oatmeal
Meal 5) 4 egg whites, 1/2 scoop protein, 32.5g shredded wheat, 1/8 cup applesauce (the other half of the muffin batch)
Meal 6) 1 cup brown rice, 6 oz. chicken breast, 1/2 cup broccoli

TOTALS: 3200 calories: 430 carb, 45 fat, 261 protein.

[MarilyneMeunier]

so ???