Working To Compete Naturally In First Ever Competition

[mudbug45]

Kyle Jones Official Transformation

I have set a minimum goal to become a lean 210 lbs. My goal is higher but I'm challenging myself to reach at least 210 lbs at around a maximum of 8% body fat! My main goal of course is to compete naturally in my first ever contest in 2008 so that should give me plenty of time. I have no serious knowledge of bodybuilding or any resources near that would help me. What I know is what I've read here and gathered abroad from other sources so any advice would greatly be appreciated.

Current Personal Stats

Training Experience = Five Years

Body Fat % = 14 %

Weight = 200 lbs

Height = 5'9"

Body Type = Meso/Endo


Current Pictures

Front Double Biceps
http://bodyspace.bodybuilding.com/img/137791/profilepic/48355orig.jpg

http://forum.bodybuilding.com/photo/data/503/l_aa5b81ca2fdbbfede896195923b22506.jpg

Legs
http://forum.bodybuilding.com/photo/data/503/Picture_1518.jpg

Back Double Biceps
http://forum.bodybuilding.com/photo/data/503/Picture_2115.jpg

Side Tricep
http://forum.bodybuilding.com/photo/data/500/Picture_147.jpg


MY DIET AND TRAINING REGIMEN

I am going to be doing a high protein diet while manipulating my carbohydrates. My goal is to achieve lean muscle mass while gradually lowering my body fat significantly.

Day 1 Biceps/Triceps 30 Minutes Cardio.

Day 2 Back/Chest 30 Minutes Cardio.

Day 3 Legs/Shoulders 15 Minutes Cardio.

Day 4 OFF 60 Minutes Cardio.

Day 5 Biceps/Chest 30 Minutes Cardio.

Day 6 Triceps/Back 30 Minutes Cardio.

Day 7 OFF


Sample Meal Plan

Meal 1 (9:30 AM)
 8 Egg Whites
 One Packet Oatmeal
 V8 Juice

Workout (12:30 To 1:30 PM) 40g Protein Shake During!

Meal 2 (1:40 PM)
 Skinless Chicken Breast
 One Baked Red Potato Plain

Meal 3 (3:00 PM)
 Turkey Sandwich
 40g Protein Shake

Meal 4 (6:00 PM)
 1 Small Can Tuna
 Celery

Meal 5 (8:00 PM)
 40g Protein Shake
 Ground Turkey

Meal 6 (10:00 PM)
 V8 Juice

[mudbug45]

My supplement intake will begin next week.

Animal Pump Preworkout

Universal Torrent Postworkout

Green Magnitude Postworkout

Multi Vitamin

Glutamine

BCAA

Water Intake = 1 Gallon

Like I've said, any info from anyone with advice would greatly be appreciated, thanks.

[mudbug45]

Had a solid workout, not too many people in the gym so I was able to crank out some extra intensity. (too many old people where I workout)

Muscle Group Worked = Legs/Shoulders

Front DB Lateral raises - 4 sets for 15 reps each

Seated Military Presses - 4 sets for 10 reps each

DB Shrugs - 4 sets for 10 reps each

Squats - 135lbs x 10, 225lbs x 10, 235lbs x 5, 255lbs x 5, 265lbs x 5.

Leg Press - 6 plates x 12 reps, 8 plates x 12 reps, 10 plates x 12, 12 plates x 12

Leg Curls - 4 sets for 15 reps each

Leg Extensions - 4 sets for 15 reps each.

20 Minutes Cardio on Treadmill, 4.0 MPH (brisk walk)

Meal Plan Today

#1) 8 egg whites, One Packet Oatmeal

#2) Preworkout Shakes(40g Protein)

#3) Postworkout Shakes(40g Protein)

#4) Chicken Breast w/ Garlic, One Cup Veggies, One Small Red Potato

#6) 40g Protein Shake

#7) One Small Can Tuna w/ Peanut Butter On Toast

[mudbug45]

Great workout today... Perhaps I've just got added motivation because its still early into this journal, but I can already tell that this is going to help me stick with it!

Muscle Groups Worked: Back/Chest

Front Cable Pulldowns 4 sets for 10 reps

Underhand Cable Pulldowns 4 sets for 10 reps

Seated Cable Rows 4 sets for 15 reps

Seated Presses 4 sets for 10 reps

DB Incline Press 4 sets for 10 reps

Barbell Bench Press 4 sets for 15 reps

Butterflies 3 sets for 15 reps

One Arm DB Rows 3 sets for 10 reps

10 Minutes Cardio only, then sauna for about 15 minutes... Very relaxing I gotta tell ya!

Today I weighed in at 203 lbs.

Meal Plan Today -

Meal 1 - 6 Egg Whites

Meal 2 - One Turkey Sandwich w/ Baked Red Potato

Meal 3 - Preworkout Shakes 40g Protein

Meal 4 - Postworkout Shakes 20g Protein

Meal 5 - Skinless Grilled Chicken Sandwich with large salad

Meal 6 - One Can Tuna w/ V8 Juice!

[mudbug45]

Very sore, been off supplements for about two weeks now. I'm waiting on my Animal Pump and Torrent. I'm still taking the basics however, like BCAA and multi vitamins. I will be doing a sponsored log over Animal Pump and Torrent if anyone's interested!

Muscle Groups Worked: Biceps/Triceps

Overhead DB Extensions 60lbs x 10, 80lbs x 10, 105lbs x 10, 110lbs x 10

Cable Rope Pushdowns 6 sets x 15 reps

Machine Extentions 4 sets x 10

Straight Bar Cable Pushdowns 4 sets x 10

Alt. DB Curls 45 lbs x 10, 50 lbs x 10, 55 lbs x 10, 45 lbs x 10

Machine Preacher Curls 4 sets x 10

Close Grip EZ Bar Curls 4 sets x 10 (Super Set) Hammer Curls[/color] 4 sets x 10

Standing BB Curls 3 sets x 15

Cardio = 45 minutes treadmill - brisk walking

Weigh-In Today = 203.4 lbs


MEAL PLAN

#1) 6 Egg Whites

#2) 40g Protein Shake

-------Workout

#3) Post Workout Shakes

#4) Skinless Chicken Breast, One Cup Oatmeal, V8 Juice

#5) One Turkey Sandwich with mustard, lettuce, tomato, One Small Red Potato

#6) 40g Protein Shake

[triverson]

Hey just lurking in the shadows here to let you know. Will you be losing any weight on that diet?

[mudbug45]

I plan on it. Mainly lowering my bodyfat right now. My diet hasn't been the cleanest, so any clean diet will do me a lot of good lol!