2013 - Gym God ... let the battle begin!
Before I begin, my previous log was back here --> [url]http://forum.bodybuilding.com/showth...hp?t=150101033[/url]
Today marks Day 1 of my Contest Prep. At 40 years of age, I'll be making my debut in Men's Physique on April 13th.
Let's roll!
DIET - Week 12 --> 8
Note - weight of food is based on cooked weight unless noted.
MEAL 1
- 12 egg whites
- 3 Shredded Wheat or 2/3 cup of oatmeal (dry weight)
MEAL 2
- 225g steak or lean ground beef
- 300g potato / yam OR 1 1/2 cup rice
MEAL 3
- 200g chicken breast OR 1 can tuna OR 200g fish (sole, halibut, cod...)
- 300g potato / yam OR 1 bag of mini rice cakes OR 1 1/2 cup rice
MEAL 4
- 200g chicken breast OR 200g fish (sole, halibut, cod...)
- 300g potato / yam OR 1 1/2 cup rice
MEAL 5
- 12 egg whites OR 500g cottage cheese (low fat)
- 1 to 2 cups of green veggies
Supplements:
BLUE STAR NUTRACEUTICALS™
ISO-SMOOTH™ Vanilla Dream (post-workout)
PURBLUE™ Creatine Monohydrate
INSANE RUSH™ (pre-workout) 'occasional use'
OMEGA BLUE™ (fish oils)
VITALITY™ (multivitamin)
JOINT ARMOUR™
[url]www.BlueStarNutraceuticals.com[/url]
Training Protocol
WEEK 1 through 4
Day 1: SHOULDERS
Day 2: ARMS
Day 3: LEGS
Day 4: CHEST
Day 5: BACK
Saturday, January 12
SHOULDERS
Machine Press (5 sets) (8-10 reps)
120 x 18
140 x 9
140 x 7 1/2
135 x 8
135 x 9
Bent DB Laterals (4 sets) (10-12 reps)
35 x 11
35 x 11
35 x 12
35 x 11
Machine Side Laterals (4 sets) (10-12 reps)
65 x 12
70 x 12
80 x 12
90 x 10 ... killed it!
Overhead Cable Rear Delts (3 sets) (12-15 reps)
35 x 15
45 x 15
50 x 12
Front Alternate Raises (4 sets) (10-12 reps)
25 x 12
30 x 10
30 x 12
30 x 11
Notes: In all my years training, I can honestly say I've never consumed this many calories consistently. All my training is to failure. I'll get in 1-3 warm-up sets before I start each exercise. Today's workout was one of the best I've had in quite some time. At the end of everything I will be posting my transformation pics. My before pic was taken yesterday.
I look forward to answering any questions and opening discussion.