MalcolmRedd
01-17-2011, 03:59 PM
This contest preparation began on December 7, 2010 when I decided to prepare for my 1st natural competion. Diet was implemented on Dec 13, 2010. Contest is April 2, 2010. I have never competed before but wanted to be sure I had sufficient muscle mass before I decided to compete so I wouldn't look like a swimmer on stage!
My goals for this Journey is not to be another body on stage or mediocre in the eyes of the judges. I've been around the sport long enough to know there are too many amatures that don't even compete but just are in the competiton. By compete I mean get on stage with all intentions of winning. This requires every meal, bite, min of cardio, rep and set to be intentional, intentional towards the overarching goal of dominating the competition. I want 1st place in light heavy weight division for my first show. If my conditioning puts me a weight class below lt.heavy, so be it...at least ill have the best conditioning. Throughout this journey I want to find what I'm made of, who I am when battle tested, where this is going to lead me, and how I can bless others with this gift I've been blessed with.
Meals are kept to near the same calories as my maintenance diet. Cardio is not implemented until January. Enough with the gushy stuff,, here's the meat of the prep:
Here's a look into the specifics:
M1: 8 egg whites, 1c Oats, 1/2 cup blueberries
M2: 8oz chicken, 10oz sweet potato
M3: 8oz chicken, 1.5 c b.rice
PWO: 7oz steak, 8oz potato
M5: 8oz chicken, 1c b.rice
M6: 8oz chicken, 8oz s.potato
M7: 8 aparagus, 8 egg whites
2 gallons H2O daily
**tons of salt!
Training split is:
M:Legs
T:Chest
W:Arms
Th:Rest/HIIT
F:Back
Sa:Shoulders
Sun:Rest
Abs are 3 weighted days for bulk and 1 or 2 volume days primarily to get a pump
My workouts last about 1.5hrs on average right now. Time and intensity will soon be reduced and volume will increase. I do about 5 or 6 exercises per body part and 3 to 4 sets of each. My favorite/ most painful type of exercise is a split set. I try to throw one in every other week for each major muscle group. I feel that it gives me the biggest pump and most improvement in my striations and overall size of muscle worked.
That's it for now! As the diet changes and cardio goes up ill post it!
My goals for this Journey is not to be another body on stage or mediocre in the eyes of the judges. I've been around the sport long enough to know there are too many amatures that don't even compete but just are in the competiton. By compete I mean get on stage with all intentions of winning. This requires every meal, bite, min of cardio, rep and set to be intentional, intentional towards the overarching goal of dominating the competition. I want 1st place in light heavy weight division for my first show. If my conditioning puts me a weight class below lt.heavy, so be it...at least ill have the best conditioning. Throughout this journey I want to find what I'm made of, who I am when battle tested, where this is going to lead me, and how I can bless others with this gift I've been blessed with.
Meals are kept to near the same calories as my maintenance diet. Cardio is not implemented until January. Enough with the gushy stuff,, here's the meat of the prep:
Here's a look into the specifics:
M1: 8 egg whites, 1c Oats, 1/2 cup blueberries
M2: 8oz chicken, 10oz sweet potato
M3: 8oz chicken, 1.5 c b.rice
PWO: 7oz steak, 8oz potato
M5: 8oz chicken, 1c b.rice
M6: 8oz chicken, 8oz s.potato
M7: 8 aparagus, 8 egg whites
2 gallons H2O daily
**tons of salt!
Training split is:
M:Legs
T:Chest
W:Arms
Th:Rest/HIIT
F:Back
Sa:Shoulders
Sun:Rest
Abs are 3 weighted days for bulk and 1 or 2 volume days primarily to get a pump
My workouts last about 1.5hrs on average right now. Time and intensity will soon be reduced and volume will increase. I do about 5 or 6 exercises per body part and 3 to 4 sets of each. My favorite/ most painful type of exercise is a split set. I try to throw one in every other week for each major muscle group. I feel that it gives me the biggest pump and most improvement in my striations and overall size of muscle worked.
That's it for now! As the diet changes and cardio goes up ill post it!