Zona16
11-20-2007, 08:58 AM
ok, here we go! Just finished my Teen and Novice under 186 win at AZ Western Regionals and now all the pro's and big boys say if i can fill out my frame which they say "has good shape" I can go for and hopefully take the overall next year... i'm beginning at 177lbs and my quest is to get dirty size until i reach 200lbs!
My split will be a 5 w/o split with days off when they're needed, the first split i'll be doing to see how i like it will be as follows:
w/o 1 - Chest/Calves/ one heavy tri ex.
w/o 2 - Back/deadlifts
w/o 3 - Arms
w/o 4 - Legs (Quads prim, w/ stiff legs)
w/o 5 - Shoulders
I'm eating 7 meals counting post workout shake/supps... will count cals usinf fitday, i'm thinking at least 3000 cals, between 1.5-2g of pro per lb body wieght... meals like this:
1- 10 egg whites, 4 oz beef/steak, 1/2 cup dry oats, 1/2 banana, vitamins, 5 g Glutamine
2- 1.5 cup pasta, 6-8 oz. chicken
3- same as 2 usually, might be at school, will eat bar or shake then..
4- 8+ oz meat, 1 cup brown rice or 5 oz swt pot, 1 cup broccoli
workout
post w/o- 5g mono, 60g pro, 1 cup white rice, 3 tbsp raisins
6- 8-12oz meat, 1 cup pasta or br rice
7- 8-12 oz meat, spinach salad with red wine vinegar and asparagus
...maybe pre bed shake with nat pb if late at night
well, thats where i'll start, i'll post beginning pics and my contest pics ASAP along with all my stats, today is w/o 2, yesterday was GREAT after takin a week off from contest..
100lb DB flat bench for 6-8 reps felt good after i did incline BB..
then i hit mach fly's for 3 sets
DB cross bench pullovers 3 sets at 75lb DB
finished chest with 3 sets of dips
hit tri's with skullcrushers, big EZ bar with 35 on each side
5 sets of Standing Calves going up to 240 for 12 deep reps
My split will be a 5 w/o split with days off when they're needed, the first split i'll be doing to see how i like it will be as follows:
w/o 1 - Chest/Calves/ one heavy tri ex.
w/o 2 - Back/deadlifts
w/o 3 - Arms
w/o 4 - Legs (Quads prim, w/ stiff legs)
w/o 5 - Shoulders
I'm eating 7 meals counting post workout shake/supps... will count cals usinf fitday, i'm thinking at least 3000 cals, between 1.5-2g of pro per lb body wieght... meals like this:
1- 10 egg whites, 4 oz beef/steak, 1/2 cup dry oats, 1/2 banana, vitamins, 5 g Glutamine
2- 1.5 cup pasta, 6-8 oz. chicken
3- same as 2 usually, might be at school, will eat bar or shake then..
4- 8+ oz meat, 1 cup brown rice or 5 oz swt pot, 1 cup broccoli
workout
post w/o- 5g mono, 60g pro, 1 cup white rice, 3 tbsp raisins
6- 8-12oz meat, 1 cup pasta or br rice
7- 8-12 oz meat, spinach salad with red wine vinegar and asparagus
...maybe pre bed shake with nat pb if late at night
well, thats where i'll start, i'll post beginning pics and my contest pics ASAP along with all my stats, today is w/o 2, yesterday was GREAT after takin a week off from contest..
100lb DB flat bench for 6-8 reps felt good after i did incline BB..
then i hit mach fly's for 3 sets
DB cross bench pullovers 3 sets at 75lb DB
finished chest with 3 sets of dips
hit tri's with skullcrushers, big EZ bar with 35 on each side
5 sets of Standing Calves going up to 240 for 12 deep reps