jonestod
07-26-2005, 05:03 PM
I started my contest diet 18 weeks ago for a aug 13 show.. I like take it easy
here is my meal plan.. I started at 230 lbs i am now 205 and about 5 % bf @5'7"
Meal 1 16 oz steak, 1/2 cup oats, 1 scoop optimim whey
Meal 2and 4, 1/2 cup oats each, and 2 scoops whey each, w / cinnamon
meal 3 8-12 oz. chicken breast or thigh w/ steamed broc.
meal 5 2 scoops whey w/ cinnamon
30 min after meal 5 8 oz lean steajk w asparugus
meal 6 2 scoops whey w/ cinnamon w/ 2 tbspsn natural PB or 1/2 cup almonds
meal 7 12 egg whites. 2 whole
i do 37- 40 min cardio everymoring, excpet the day after legs, i dont do any
I take 3 redlin caps w/ 50 mg ephedrine and coffee before i walk
i take 50 mg of eph and drink coffee 3 more time up until 6 pm..
i take redline 30 min before afternoon workout and at 6pm
i would put my workout on here but it varies so much week to week
But here is the base... day 1 shoulder arms, day 2 legs and calves ,day 3 off
day 4 chest and claves. day 5 back... abs are done when i feel like it.. calves i do as many sets to failure
base movements are 2 heavy
most secondary ex. are done w. static contraction, hypersets, dropsets or rest pause...
the pic posted was from last years central states.. 5'7" 182 lbs.. I am 23 lbs heavier right now w/ 2 1/2 weeks left, and i am leaner.. i figure after i lose my water i will be mid 190's like 194 -196
here is my meal plan.. I started at 230 lbs i am now 205 and about 5 % bf @5'7"
Meal 1 16 oz steak, 1/2 cup oats, 1 scoop optimim whey
Meal 2and 4, 1/2 cup oats each, and 2 scoops whey each, w / cinnamon
meal 3 8-12 oz. chicken breast or thigh w/ steamed broc.
meal 5 2 scoops whey w/ cinnamon
30 min after meal 5 8 oz lean steajk w asparugus
meal 6 2 scoops whey w/ cinnamon w/ 2 tbspsn natural PB or 1/2 cup almonds
meal 7 12 egg whites. 2 whole
i do 37- 40 min cardio everymoring, excpet the day after legs, i dont do any
I take 3 redlin caps w/ 50 mg ephedrine and coffee before i walk
i take 50 mg of eph and drink coffee 3 more time up until 6 pm..
i take redline 30 min before afternoon workout and at 6pm
i would put my workout on here but it varies so much week to week
But here is the base... day 1 shoulder arms, day 2 legs and calves ,day 3 off
day 4 chest and claves. day 5 back... abs are done when i feel like it.. calves i do as many sets to failure
base movements are 2 heavy
most secondary ex. are done w. static contraction, hypersets, dropsets or rest pause...
the pic posted was from last years central states.. 5'7" 182 lbs.. I am 23 lbs heavier right now w/ 2 1/2 weeks left, and i am leaner.. i figure after i lose my water i will be mid 190's like 194 -196