Exa's 12 Week Pre Contest Prep from the Land down under

[Exa123]

Hey guys, well i have been a reader of this forum for years (never posted much!) I decided to post my 12 week contest prep for my first INBA Natural Show which rolls in on May 17th so right now 8.5 weeks out.

I posted in this sections cause of the boys at Scivation and i use some of the Scivation Products! Hope you all enjoy, i have full details outlined from 12 weeks out and will post right up to the day of the show.

A little background before i get started, im 24 from Brisbane, Australia and prior to this i was a Rugby League Player (Semi Professional) and weighed in at 225lbs and 17% bodyfat. Last year i sustained a dislocated collar bone (which prevented me from touring the UK with the National Students Team) in my comback match after 9-10 weeks on the sidelines i tore my calf which saw me out for 4-6 weeks.

After making the Australian Students National Side again in a one off test match against New Zealand i lasted 20 minutes on the field before i Ruptured my Posterior Cruciate Ligament (better than rupturing the Anterior Cruc Lig!!) so being frustrated with all this i decided to concentrate on Natural Bodybuilding which was another hobby of mine. i got convinced by some keen friends (also the INBA event promoter) to do the reigional show in Brisbane then do 2 more at the end of the year.

I started dieting 16 weeks ago because i wanted to come in shredded and as close to perfect as i could, so without adding too much more below is from 12 weeks out until present. Feel free to drop by drop a line or just have a browse, i will endeovour to post photos the 6 week mark (the ones i have now are terrible quality....thanks boys, they were shaking like a leaf when they took them!)

[Exa123]

12 WEEKS OUT

Weekly Meal Plan 24/02/08 ? 01/03/08

Meal 1 ? 6am
60g Oats
4 Large Egg whites
1 scoop protein powder

Meal 2 ? 9am
200g Broccoli
200g Chicken
20g Almonds

Meal 3 ? 12pm
200g Broccoli
80g Sweet Potato
200g Steak

Meal 4 ? 3pm
200g Broccoli
200g Chicken
60g Rice

Meal 5 ? 5:30pm (Pre Workout)
Protein Shake
1 Apple


Meal 6 ? 7:30pm (Post Workout)
Protein Shake

Meal 7 ? 8:00pm
200g Broccoli
220g Fish

Daily Caloric Intake ? 2400 Calories ? (300g Protein. 185g Carbs, 40g Fat)


? 1 Cheat meal Saturday night
? 4 Cardio sessions before breakfast (2 interval ? 30mins, 2 LSD ? 50mins)
? Take BCAA?s before M1, at M4 and M5
? Take Fat Metaboliser before M1 and prior to bed
? Sip Xtend all day and during workouts



Weekly Weight Training 24/02/08 ? 01/03/08

Monday ? Chest, Biceps and Calves

Incline Dumbell Press ? 2x10 w/up, 3x8-10
Flat Barbell Press ? 4x6-8
Weighted Dips ? 3x8-10
Cable Crossovers ? 3x8-10
Standing Barbell Curls ? 3x10-12
Dumbell Hammer Curls superset with Standing Conc. Curls ? 3X10-12
Standing Calf Raises ? 3x12
Seated Calf Raises ? 3x15

Tuesday ? Back and Triceps

Bent over Rows ? 4x8-10
Wide Reverse Grip Pull-downs ? 3x8-10
Barbell Dead-lifts ? 2x10 w/up, 3x4-6
Chest Supported Rows ? 4x8-10
Rope triceps Press Down ? 3 Giant Sets 10x10x10
Seated Dip Machine ? 3x10-12

Wednesday ? OFF

Thursday ? Quads and Hamstrings

Back Squats ? 2x10 w/up, 3x8-10
Leg Press ? 3x8-10
Split Squat Lunges ? 3x8-10
Leg Extensions ? 4x10-12
Barbell Stiff Leg Deadlift ? 3x8-10
Seated Ham Curl ? 3x8-10

Friday ? OFF (Posing Practice)

Saturday ? Delts, Upper Back and Traps

Standing one arm side laterals ? 3x8-10
Seated Dumbell Presses ? 4x8-10
Wide Grip Pull-ups ? 3x 10-15
Seated Behind the neck press ? 3x8-10 +1 drop set
Seated Dumbell Bent over Shrugs ? 4x8-10
Smith Machine behind the Back Shrugs ? 4x8-10
Close Grip Pull downs ? 3x8-10

Weekly Cardio Training 24/02/08 ? 01/03/08

Monday ? No Cardio

Tuesday ? Interval Cardio ? 30mins before breakfast
6km/h walk for 2 minutes
12km/h run for 1 minute
CALORIES BURNT = 320

Wednesday ? No Cardio

Thursday ? LSD Cardio ? 50 mins before breakfast
6km/h walk @ 17% incline
CALORIES BURNT = 720

Friday ? Interval Cardio ? 30mins before breakfast
6km/h walk for 2 minutes
12km/h run for 1 minute
CALORIES BURNT = 320

Saturday ? No Cardio

Weekly Measurements 24/02/08 ? 01/03/08

Bodyweight ? 190lbs

Skinfolds ? (7 Sites)

Bicep ? 2.8mm
Tricep ? 6.8mm
Back ? 8.4mm
Hip ? 4mm
Abs ? 5.4mm
Thigh ? 15mm
Calf ? 10.2mm

TOTAL ? 52.5mm (9.2%)

[Exa123]

12 WEEKS OUT

Weekly Meal Plan 24/02/08 ? 01/03/08

Meal 1 ? 6am
60g Oats
4 Large Egg whites
1 scoop protein powder

Meal 2 ? 9am
200g Broccoli
200g Chicken
20g Almonds

Meal 3 ? 12pm
200g Broccoli
80g Sweet Potato
200g Steak

Meal 4 ? 3pm
200g Broccoli
200g Chicken
60g Rice

Meal 5 ? 5:30pm (Pre Workout)
Protein Shake
1 Apple


Meal 6 ? 7:30pm (Post Workout)
Protein Shake

Meal 7 ? 8:00pm
200g Broccoli
220g Fish

Daily Caloric Intake ? 2400 Calories ? (300g Protein. 185g Carbs, 40g Fat)


Re-feed meal, Saturday night meal 7
4 Cardio sessions before breakfast (2 interval 30mins,2 LSD 50mins)
Take Fat Metaboliser before M1 and prior to bed
Sip Xtend all day and during workouts


Weekly Weight Training 24/02/08 ? 01/03/08

Monday ? Chest, Biceps and Calves

Incline Dumbell Press ? 2x10 w/up, 3x8-10
Flat Barbell Press ? 4x6-8
Weighted Dips ? 3x8-10
Cable Crossovers ? 3x8-10
Standing Barbell Curls ? 3x10-12
Dumbell Hammer Curls superset with Standing Conc. Curls ? 3X10-12
Standing Calf Raises ? 3x12
Seated Calf Raises ? 3x15

Tuesday ? Back and Triceps

Bent over Rows ? 4x8-10
Wide Reverse Grip Pull-downs ? 3x8-10
Barbell Dead-lifts ? 2x10 w/up, 3x4-6
Chest Supported Rows ? 4x8-10
Rope triceps Press Down ? 3 Giant Sets 10x10x10
Seated Dip Machine ? 3x10-12

Wednesday ? OFF

Thursday ? Quads and Hamstrings

Back Squats ? 2x10 w/up, 3x8-10
Leg Press ? 3x8-10
Split Squat Lunges ? 3x8-10
Leg Extensions ? 4x10-12
Barbell Stiff Leg Deadlift ? 3x8-10
Seated Ham Curl ? 3x8-10

Friday ? OFF (Posing Practice)

Saturday ? Delts, Upper Back and Traps

Standing one arm side laterals ? 3x8-10
Seated Dumbell Presses ? 4x8-10
Wide Grip Pull-ups ? 3x 10-15
Seated Behind the neck press ? 3x8-10 +1 drop set
Seated Dumbell Bent over Shrugs ? 4x8-10
Smith Machine behind the Back Shrugs ? 4x8-10
Close Grip Pull downs ? 3x8-10

Weekly Cardio Training 24/02/08 ? 01/03/08

Monday ? No Cardio

Tuesday ? Interval Cardio ? 30mins before breakfast
6km/h walk for 2 minutes
12km/h run for 1 minute
CALORIES BURNT = 320

Wednesday ? No Cardio

Thursday ? LSD Cardio ? 50 mins before breakfast
6km/h walk @ 17% incline
CALORIES BURNT = 720

Friday ? Interval Cardio ? 30mins before breakfast
6km/h walk for 2 minutes
12km/h run for 1 minute
CALORIES BURNT = 320

Saturday ? No Cardio

Weekly Measurements 24/02/08 ? 01/03/08

Bodyweight ? 190lbs

Skinfolds ? (7 Sites)

Bicep ? 2.8mm
Tricep ? 6.8mm
Back ? 8.4mm
Hip ? 4mm
Abs ? 5.4mm
Thigh ? 15mm
Calf ? 10.2mm

TOTAL ? 52.5mm (9.2%)

[Exa123]

Weekly Meal Plan 02/03/08 ? 08/03/08

Meal 1 ? 6am
4 Large Egg whites
2 Whole Eggs
30g Lite Cheese
1 Cup Baby Spinach

Meal 2 ? 9am

180g Chicken
200g Broccoli
1 Tbsp Flaxseed Oil

Meal 3 ? 12pm

180g Tuna
200g Salad
25g Almonds

Meal 4 ? 3pm

180g Chicken
200g Broccoli
50g Basmati Rice

Meal 5 ? 5:30pm (Pre Workout)

Protein Shake (1 hour before) + 1 Apple


Meal 6 ? 7:30pm (Post Workout)
Protein Shake + 30g Dextrose

Meal 7 ? 8:00pm
180g Fish
200g Broccoli

Daily Caloric Intake ? 2100 Calories (275g Pro, 120g Carbs, 65g Fat)

Re-feed meal generally Saturday meal 7 4 Cardio sessions before breakfast (3 interval ? 30mins, 1 LSD ? 50mins)
Sip Xtend throughout day and workouts

Weekly Weight Training 02/03/08 ? 08/03/08

Sunday ? Chest, Triceps and Calves

Standing Calf Raises ? 3x12
Seated Single Leg DB Calf Raises ? 3x15
Flat Dumbell Press ? 2x10 w/up, 3x8-10
Incline Smith Press ? 3x8-10
Weighted Dips ? 3x8-10
Incline Flyes ? 2x8-10
Seated DB O/H Triceps Extension ? 3x10-12
Standing Straight Bar Press down ? 3x10-12 + 1 Drop set 6-8

Monday ? OFF

Tuesday ? Back and Biceps

Bent over Rows ? 4x8-10
Wide Reverse Grip Pull downs ? 3x8-10
Barbell Deadlift ? 2x10 w/up, 3x4-6
T Bar Rows ? 4x8-10
Barbell Bicep Curls ? 3x10-12+1 Drop Set 6-8
Incline DB Curls ? 4x10-12

Wednesday ? Quads and Hamstrings

Seated Ham Curl ? 3x8-10
Barbell Stiff Leg Deadlift ? 3x8-10
Back Squats ? 2x10 w/up, 3x8-10
Leg Press ? 3x8-10
Smith Machine Split Squat Lunges ? 3x8-10
Leg Extensions ? 4x10-12

Thursday ? OFF

Friday ? Off (posing practice only ? 1hr)

Saturday ? Delts, Upper Back and Traps

Seated DB Side Laterals ? 3x8-10
Seated Dumbell Shoulder Presses ? 4x8-10
Wide Grip Pull-ups ? 3x 10-15
Close Grip Pull-downs ? 3x8-10
Seated Behind the neck press ? 3x8-10 +1 drop set
Smith Machine Upright Rows ? 4x8-10
Smith Machine behind the Back Shrugs ? 4x8-10


Weekly Cardio Training 02/03/08 ? 08/03/08

Monday ? No Cardio

Tuesday ? No Cardio

Wednesday ? Interval Cardio ? 30mins before breakfast
6km/h walk for 2 minutes
12km/h run for 1 minute
CALORIES BURNT =320

Thursday ? Interval Cardio ? 30mins before breakfast
6km/h walk for 2 minutes
12km/h run for 1 minute
CALORIES BURNT =335

Interval Cardio ? 30mins in the evening
6km/h walk for 2 minutes
12km/h run for 1 minute
CALORIES BURNT =330

Friday ? Interval Cardio ? 30mins before breakfast
6km/h walk for 2 minutes
12km/h run for 1 minute
CALORIES BURNT =330

Saturday - No Cardio


Weekly Measurements 02/03/08 ? 08/03/08

Bodyweight ?191lbs

Skinfolds ?

Bicep ? 2.8mm
Tricep ? 6.2mm
Back ? 8.6mm
Hip ? 4.2mm
Abs ? 5.6mm
Thigh ? 15.4mm
Calf ? 9.2mm

TOTAL ? 51.7 mm (9.0%)

[Exa123]

Weekly Meal Plan 09/03/08 ? 15/03/08

Meal 1 ? 6am
3 Large Egg whites
50g Oats
1 Scoop Protein Powder

Meal 2 ? 9am
180g Chicken
200g Broccoli
1 Tbsp Flaxseed Oil

Meal 3 ? 12pm
180g Tuna
200g Salad
20g Almonds

Meal 4 ? 3pm
180g Chicken
200g Broccoli
50g Basmati Rice

Meal 5 ? 5:30pm (Pre Workout)
Protein Shake (1 hour before)
1 Apple

Meal 6 ? 7:30pm (Post Workout)
Protein Shake + 30g Dextrose

Meal 7 ? 8:00pm
180g Fish
200g Broccoli

Daily Caloric Intake ? 2100 Calories (270 Pro, 140 Carbs, 50 Fat)

Re-feed meal generally Saturday Meal 7
5 Cardio sessions before breakfast (5 interval ? 30mins)
Sip Xtend all day and during workouts
Take Fat Metaboliser before cardio in morning and prior to bed
Take L-Arginine Pre Workout for Weights
Take L-Carnitine before cardio in morning


Weekly Weight Training 09/03/08 ? 15/03/08

Sunday ? OFF

Monday ? Chest, Triceps and Calves

Standing Calf Raises ? 2x10, 10, 10 (Triple D/Set ? 2 Second hold at top of movement)
Seated Calf Raises ? 3x15
Flat Barbell Press ? 2x10 w/up 2x6-8 (HEAVY)
Incline Dumbell Press ? 3x8-10
Incline DB Flyes ? 3x8-10
Weighted Dips ? 3x8-10
Close Grip Bench Press ? 4x10-12
Lying DB Skull Crushers ? 4x10-12

Tuesday ? Back and Biceps

Bent over Rows ? 4x8-10
Wide Reverse Grip Pull downs ? 3x8-10
Barbell Deadlift ? 2x10 w/up, 3x4-6
One Arm Dumbell Rows ? 4x8-10
DB Preacher Curl ? 3x10-12
DB Hammer Curls ? 4x10-12
21?s ? 1 set

Wednesday ? OFF

Thursday ? Quads and Hamstrings

Barbell Stiff Leg Deadlift ? 3x8-10
Seated Ham Curl ? 3x8-10
Squats ? 2x10 w/up, 3x8-10 (SLOW CONSTANT REPS)
Leg Press - 1x10 w/up, 3x8-10 (SLOW CONSTANT REPS)
Leg Extensions ? 4x10-12

Friday ? Delts, Upper Back and Traps

Standing side laterals ? 3x8-10
Seated Dumbell Presses ? 4x6-10
Wide Grip Pull-ups ? 3x 10-15
Close Grip Pull downs ? 3x8-10
Seated Behind the neck press ? 3x8-10 +1 drop set
Seated Dumbell Bent over Shrugs ? 4x8-10
Smith Machine behind the Back Shrugs ? 4x8-10

Saturday ? OFF

Weekly Cardio Training 09/03/08 ? 15/03/08

Sunday ? OFF

Monday ? OFF

Tuesday ? Interval Cardio ? 30mins before breakfast
6km/h walk for 2 minutes
12km/h run for 1 minute
CALORIES BURNT =330

Wednesday ? Interval Cardio ? 30mins before breakfast
6km/h walk for 2 minutes
12km/h run for 1 minute
CALORIES BURNT =330

Thursday ? Interval Cardio ? 30mins before breakfast
6km/h walk for 2 minutes
12km/h run for 1 minute
CALORIES BURNT =330

Friday ? Interval Cardio ? 30mins before breakfast
6km/h walk for 2 minutes
12km/h run for 1 minute
CALORIES BURNT =330

Saturday ? OFF

Weekly Measurements 09/03/08 ? 15/03/08

Bodyweight ?190lbs

Skinfolds ?

Bicep ? 2.8mm
Triceps ? 6.6mm
Back ? 8.2mm
Hip ? 3.6mm
Abs ? 5.6mm
Thigh ? 13.6mm
Calf ? 8.4mm

TOTAL ? 48.8mm (8.5%)

[Exa123]

Weekly Meal Plan 16/03/08 ? 22/03/08

Meal 1 ? 6am
3 Large Egg whites
50g Oats
1 Scoop Protein Powder

Meal 2 ? 9am
180g Chicken
200g Broccoli
1 Tbsp Flaxseed Oil

Meal 3 ? 12pm
180g Tuna
200g Salad
20g Almonds

Meal 4 ? 3pm
180g Chicken
200g Broccoli
50g Basmati Rice

Meal 5 ? 5:30pm (Pre Workout)
Protein Shake (1 hour before)
1 Apple

Meal 6 ? 7:30pm (Post Workout)
Protein Shake + 30g Dextrose

Meal 7 ? 8:00pm
180g Fish
200g Broccoli

Daily Caloric Intake ? 2100 Calories (270 Pro, 140 Carbs, 50 Fat)

Re-feed meal generally Saturday night meal 7
5 Cardio sessions before breakfast (4 interval 30mins,1 LSD 50 mins)
Sip Xtend during the day and during workouts
Take Fat Metaboliser before cardio in morning and prior to bed
Take L-Arginine Pre Workout for Weights
Take L-Carnitine before cardio in morning
Take CLA Before Meal 1, 4 and 7

Weekly Weight Training 16/03/08 ? 22/03/08

Sunday ? Chest and Arms

Flat Dumbell Press ? 2x10 w/up 3x6-10 (HEAVY)
Incline Dumbell Press ? 3x8-10
Incline DB Flyes ? 3x8-10
Weighted Dips ? 3x8-10
Tricep Straight Bar Press down S/S DB Hammer Curls ? 3x10-12
Lying DB Skull Crushers S/S DB Preacher Curls ? 3x10-12


Monday ? Back and Calves

Bent over Rows ? 4x8-10
Wide Reverse Grip Pull downs ? 3x8-10
T Bar Rows ? 2x10 w/up, 4x8-10
One Arm Dumbell Rows ? 3x8-10
Standing Calf Raises ? 2x10, 10, 10 (Triple D/Set ? 2 Second hold at top of movement)
Seated Calf Raises ? 3x15

Tuesday ? OFF

Wednesday ? Quads and Hamstrings

Seated Ham Curl ? 3x8-10
GHR ? 1x10
Squats ? 2x10 w/up, 3x8-10 (SLOW CONSTANT REPS)
Leg Press - 1x10 w/up, 3x8-10 (SLOW CONSTANT REPS)
Leg Extensions ? 3x10-12
Single Leg Split Squats - 3x8-10 (SLOW CONSTANT REPS)

Thursday ? Delts, Upper Back and Traps

Seated side laterals ? 3x8-10
Seated Barbell Presses ? 4x6-10
Weighted Close Grip Pull-ups ? 3x 6-8
Wide Grip Behind the neck Pull downs ? 3x8-10
Seated Dumbell Bent over Shrugs ? 4x8-10
Smith Machine behind the Back Shrugs ? 4x8-10

Friday ? OFF

Saturday ? Chest and Arms

Flat Bench Press ? 5x4-6 (HEAVY)
Incline Smith Machine Press ? 1x10 w/up 3x6-10 (5 Rep Slow, 10 Rep Fast Pump)
Flat Machine Press ? 3x8-10
Weighted Dips ? 3x8-10
Tricep Straight Bar Press down S/S DB Hammer Curls ? 4x10-12
Lying EZ Skull Crushers S/S Barbell Curls ? 4x10-12


Weekly Cardio Training 16/03/08 ? 22/03/08

Sunday ? OFF

Monday ? Interval Cardio ? 30mins before breakfast
6km/h walk for 2 minutes
12km/h run for 1 minute
CALORIES BURNT = 330

Tuesday ? Interval Cardio ? 30mins before breakfast
6km/h walk for 2 minutes
12km/h run for 1 minute
CALORIES BURNT = 330

LSD Cardio ? 50mins (Evening)
6km/h walk @ 10% CALORIES BURNT = 500

Wednesday ? OFF

Thursday ? Interval Cardio ? 30mins before breakfast
6km/h walk for 2 minutes
12km/h run for 1 minute
CALORIES BURNT = 360

Friday ? Interval Cardio ? 30mins before breakfast
6km/h walk for 2 minutes
12km/h run for 1 minute
CALORIES BURNT = 360

Saturday ? OFF

Weekly Measurements 16/03/08 ? 22/03/08

Bodyweight ?185lbs

Skinfolds ?

Bicep ? 2.6mm
Triceps ? 6.2mm
Back ? 8.2mm
Hip ? 3.6mm
Abs ? 5.4mm
Thigh ? 12.8mm
Calf ? 8mm

TOTAL ? 46.8mm (8%)

[Exa123]

Weekly Meal Plan 23/03/08 ? 29/03/08

Meal 1 ? 6:30am
3 Large Egg whites
50g Oats
1 Scoop Protein Powder

Meal 2 ? 9am
180g Chicken
200g Broccoli

Meal 3 ? 11:30pm
180g Tuna
200g Salad
20g Almonds

Meal 4 ? 2:00pm
180g Chicken
200g Broccoli
50g Basmati Rice

Meal 5 ? 4:30pm (Pre Workout)
Protein Shake + 15g Dextrose

Meal 6 ? 7:30pm (Post Workout)
Protein Shake + 15g Dextrose

Meal 7 ? 8:00pm
180g Fish
200g Broccoli

Daily Caloric Intake ? 1900 Calories (270 Pro, 120 Carbs, 40 Fat)

Re-feed meal Saturday Meal 7 5 Cardio sessions before breakfast (4 LSD ? 50mins, 1 Interval ? 30 mins)
Sip Xtend throughout day and workouts
Fat Metaboliser before cardio in morning and prior to bed
L-Arginine Pre Workout for Weights
L-Carnitine before cardio in morning
CLA before Meals 1, 4 and 7


Weekly Weight Training 23/03/08 ? 29/03/08

Sunday ? Back and Calves

Standing Calf Raises ? 2x10, 10, 10 (Triple D/Set ? 2 Second hold at top of movement)
Seated Calf Raises ? 3x15
Bent over Rows ? 4x8-10
Wide Reverse Grip Pull downs ? 3x8-10
T Bar Rows ? 2x10 w/up, 4x8-10
Dead-lifts ? 2x10 w/up, 3x4-6

Monday ? OFF

Tuesday ? Quads and Hamstrings

BB Stiff Leg Dead-lifts - 2x10 w/up, 3x8-10 (SLOW CONSTANT REPS)
Seated Ham Curl ? 3x8-10
GHR ? 2x10
Squats ? 2x10 w/up, 5x6-8 (SLOW CONSTANT REPS)
Leg Press - 1x10 w/up, 3x8-10 (SLOW CONSTANT REPS)
Leg Extensions ? 3x10-12
Single Leg Split Squats - 3x8-10 (SLOW CONSTANT REPS)

Wednesday ? Delts, Upper Back and Traps

Bent-Over Cable Side laterals ? 3x8-10
Standing Barbell Presses ? 4x6-8
Weighted Close Grip Pull-ups ? 3x6-8
Wide Grip Behind the neck Pull downs ? 3x8-10
Seated Dumbell Bent over Shrugs ? 4x8-10
Smith Machine behind the Back Shrugs ? 4x8-10
BB behind the neck press ? 3x8-10

Thursday ? OFF

Friday ? Chest and Arms

Flat Bench Press ? 5x4-6 (HEAVY)
Incline Smith Machine Press ? 1x10 w/up 3x10-15 (5 Rep Slow, 6-10 Rep Pump)
Flat Machine Press ? 3x8-10
Weighted Dips ? 3x8-10
Tricep Straight Bar Press down S/S Incline DB Curls? 4x10-12
Lying EZ Skull Crushers S/S Barbell Curls ? 4x10-12

Saturday ? Back and Calves

Standing Calf Raises ? 2x10, 10, 10 (Triple D/Set ? 2 Second hold at top of movement)
Seated Calf Raises ? 3x15
Bent over Rows ? 4x8-10
Wide Reverse Grip Pull downs ? 3x8-10
T Bar Rows ? 2x10 w/up, 4x8-10
Dead-lifts ? 2x10 w/up, 3x4-6


Weekly Cardio Training 23/03/08 ? 29/03/08

Sunday ? OFF

Monday ? Interval Cardio ? 30mins (AM)
6km/h walk for 2 minutes
12km/h run for 1 minute
CALORIES BURNT =???

Tuesday ? LSD Cardio ? 50mins (AM)
6km/h walk at 11%
12km/h run for 1 minute
CALORIES BURNT =???

Wednesday ? LSD Cardio ? 50mins (AM)
6km/h walk at 11%
12km/h run for 1 minute
CALORIES BURNT =???

Thursday ? LSD Cardio ? 50mins (AM)
6km/h walk at 11%
12km/h run for 1 minute
CALORIES BURNT =???

Friday ? LSD Cardio ? 50mins (AM)
6km/h walk at 11%
12km/h run for 1 minute
CALORIES BURNT =???

Saturday ? OFF

Weekly Measurements 23/03/08 ? 29/03/08

Bodyweight ?86.4kgs

Skinfolds ?

Bicep ? 2.8mm
Triceps ? 6.2mm
Back ? 8.2mm
Hip ? 3.6mm
Abs ? 5.6mm
Thigh ? 11.4mm
Calf ? 7.4mm

TOTAL ? 45.2mm (7.5%)

[Exa123]

So there you have it ladies and gentlemen an up to date Pre contest log, hopefully you guys enjoy the thread and journey. As of today i am very confident of taking the win, im not concerned with the competition. All i am concerned aboutis bring my best on the day and if the judges deem that i ahve the best package then so be it, IF NOT then i go away and make improvements and comback better.

My goal is to shock and awe the crowd, competition and judges with my condition. 8.5 weeks to go and i have been "ON" for 16 weeks not once have i missed a meal, workout or cheated on my diet.

Hope to see you around here, until then keep training, keep winning!

Exa

[Scivation]

YES! We will help dial you in for that show. Post any questions that you need here.

Your diet doesn't look like one of ours, but if it works for you, rock it out! I am just warning you that my advice will suck if you ask it about your diet. I just know what I know.

[jaim91]

Hey hun, just a question:

What do you think about insulin and how your body responds to it? How do you feel after your meals?

The reason I ask is because in only one of your meals (#2), do you have fat. Both carbs and protein spike insulin/blood sugar levels, but add some fat, and the glycemic load lowers significantly. Just something to keep in mind.

But at 8%, I know you know what you're doing

[Exa123]

Originally Posted by Scivation

YES! We will help dial you in for that show. Post any questions that you need here.

Your diet doesn't look like one of ours, but if it works for you, rock it out! I am just warning you that my advice will suck if you ask it about your diet. I just know what I know.

yeah i printed off all your e-books and read them i did try the diets but found i was getting better results by the diets i posted above. the reason why i started so early was to find what worked best for me so i could stick with it for the pre contest. for the 12 weeks prior to pre contest i tried a few different set-ups (including CHA and the cut diet) but at the end of the day results came from this setup.

As you say the body is not a textbook i'd be crazy not to ask questions and tap into the knowledge and experiance rolling around these boards! Just about to do back day baby!

[Exa123]

Originally Posted by jaim91

Hey hun, just a question:

What do you think about insulin and how your body responds to it? How do you feel after your meals?

The reason I ask is because in only one of your meals (#2), do you have fat. Both carbs and protein spike insulin/blood sugar levels, but add some fat, and the glycemic load lowers significantly. Just something to keep in mind.

But at 8%, I know you know what you're doing

Hey hey, yeah like i said in my response to Marc. i tried numerous types of diets and macro ratios in the 12 weeks prior to pre contest and found my body best responds to what i have laid out. i have had help from some former competitors friends of mine and they cast their eye over the diet every week and i go by what results im getting. after the show i am going to rock out a different style of diet and try all sorts of new things too see how my body repsonds (i have the ability to put on size a bit easier then most folk, but i have never been in single digit BF Figures ever!)

Being my first show and not wanting to mess around too much i will just stick with tried and tested, i feel this will bring me in shredded, if not i will learn from it and try something new

Thanks for stopping in! hope to see u around here again for the journey!

[Exa123]

Meal 1 6:30am
3 Large Egg whites
50g Oats
1 Scoop Protein Powder

Meal 2 9am
180g Chicken
200g Broccoli

Meal 3 11:30pm
180g Tuna
200g Salad
20g Almonds

Meal 4 2:00pm
180g Chicken
200g Broccoli
50g Basmati Rice

Meal 5 4:30pm (Pre Workout)
Protein Shake + 15g Dextrose

Meal 6 7:30pm (Post Workout)
Protein Shake + 15g Dextrose

Meal 7 8:00pm
180g Fish
200g Broccoli

Daily Caloric Intake 1900 Calories (270 Pro, 120 Carbs, 40 Fat)

Sip Xtend throughout day and workouts
Fat Metaboliser before cardio in morning and prior to bed
L-Arginine Pre Workout for Weights
L-Carnitine before cardio in morning
CLA before Meals 1, 4 and 7

Weight Training

Sunday Back and Calves

Standing Calf Raises 3x10
Seated Calf Raises 3x15
Bent over Rows 4x8-10
Wide Reverse Grip Pull downs 3x8-10
T Bar Rows 2x10 w/up, 4x8-10
Dead-lifts 2x10 w/up, 3x4-6

Cardio Training

Sunday OFF


Had a good workout and day today, starting to feel it at 8 weeks out. Cravings are getting stronger and stronger but am determined not to break and know i wont. I have some pics from 20 weeks, 12 weeks and 9 weeks which i will transfer from my phone ASAP. Post all constructive critisisms/suggestions.

Lift Large Stay in Charge!

[Scivation]

Originally Posted by Exa123

Had a good workout and day today, starting to feel it at 8 weeks out. Cravings are getting stronger and stronger but am determined not to break and know i wont. I have some pics from 20 weeks, 12 weeks and 9 weeks which i will transfer from my phone ASAP. Post all constructive critisisms/suggestions.

Lift Large Stay in Charge!

Rock on!

FYI, the cravings are from your insulin going all over the place.

Keep doing it!

[Exa123]

Originally Posted by Scivation

Rock on!

FYI, the cravings are from your insulin going all over the place.

Keep doing it!

cheers! so your saying becuase im creating that insulin spike pre and post workout thats y the cravings are happenin?

If i follow something like CHA or Cut diet where there is no pike Pre or post workout should this effectively stop?

Also with CHA and Cut Diet you guys have carb re-feed every 21 meals correct? would suggest something similar? at the moment i am having a carb up meal once ever week generally mid week where i struggle.

Just to give you an idea on how well my body repsonded, after doing the lifestyle cut diet for 5-6 weeks i was getting results but not as much as i would have liked....as soon as i went to a 40/40/20 macro breakdown with around 2500-2600 cals i dropped 11mm bodyfat in one week! and since then i have not gained at all, i have dropped an average of 2-3mm consitently every week.

from 15 weeks out to 12 weeks out i was hitting 3300 calories and still losing, just goes to show you that you have to really try things and listen to your body and see how it responds rather then just follow something for the sake of it because its written down.

Keep winning boys and girls

" Have a belief in yourself that is bigger than anyone's disbelief."

" In the space between who I am and who I want to be lies ambition."

[Scivation]

Originally Posted by Exa123

cheers! so your saying becuase im creating that insulin spike pre and post workout thats y the cravings are happenin?

If i follow something like CHA or Cut diet where there is no pike Pre or post workout should this effectively stop?

Also with CHA and Cut Diet you guys have carb re-feed every 21 meals correct? would suggest something similar? at the moment i am having a carb up meal once ever week generally mid week where i struggle.

Just to give you an idea on how well my body repsonded, after doing the lifestyle cut diet for 5-6 weeks i was getting results but not as much as i would have liked....as soon as i went to a 40/40/20 macro breakdown with around 2500-2600 cals i dropped 11mm bodyfat in one week! and since then i have not gained at all, i have dropped an average of 2-3mm consitently every week.

from 15 weeks out to 12 weeks out i was hitting 3300 calories and still losing, just goes to show you that you have to really try things and listen to your body and see how it responds rather then just follow something for the sake of it because its written down.

Keep winning boys and girls

" Have a belief in yourself that is bigger than anyone's disbelief."

" In the space between who I am and who I want to be lies ambition."

At 8 weeks out, I would not switch diets. But, the lifestyle cut diet is NOT a competition diet. The CHA or Cut Diet is.

Just ride this one out and see what happens, but yes, the insulin and lack of fats are causing the cravings.

[Exa123]

Well after a long hiatus from this thread i am back posting, due to personal family reasons i couldnt control i was forced to withdraw out of the comp which i was preparing for 4 weeks ago (as it happens its on next saturday) i did however get my skinfolds down to 7% at a bodyweight of 190lbs. However with the problems i was having i knew i wasnt going to be ready mentally and had too much undue stress in my personal life.

NOW ENOUGH OF THE EXCUSES!

I am still so keen to step on stage for my first contest, fortunately for me i dieted for 24 weeks before i withdrew so now i am maintaining my current level of conditioning (9%) till 16 weeks out from my next show then start pre contest dieting and get absolutely shredded and smoke them all!

Here are my comps that i will be doing in October

Saturday 4th October- Queensland Natural Physique Titles (STATE TITLES)

Saturday 18th October Australian Natural Physique Titles (NATIONAL TITLES)

[Exa123]

After ALOT of reading and looking at how my body responded at the last contest prep i have decided to abandon carbs and use the CHA diet, i realised that my body does not handle carbs to well. My trainer insisted that it was the way to go and while i got some good results i want "GREAT" results
, i did not like the cravings and i have never been a fan of the post workout spike at all or how i feel.

So over the past 4 weeks i tried some different types of diets and have found CHA to give me the greatest benefits, sustained energy levels and that hard look that i am after. my body held on to so much water after eating carbs and i always looked to soft and thats not what i am after!

So as of this Saturday i am 20 weeks out and i have started the CHA 2500 Diet today and will post my diet and training from 20 weeks out with pics until the show on October 4th.

Anyone is welcome to drop on in offer advice, support anything! i am that determined to get on stage and totally rock it with some sick conditioning!

Dan

[Exa123]

Diet - CHA 2700

Weight Training - Scheduled Day off

Cardio - 40 Mins Light Intensity Cardio before breakfast

Bodyweight - 200lbs

No Weights today just cardio this morning, got to order me some more XTEND so until then just using my WPI Pre and Post workout with some L-Glutamine. First day on the CHA 2700 diet as well, this must be paradise to be eating natural peanut butter and be dieting! i have felt great sustained energy levels today and no cravings.

On previous diets with carbs i have always crashed and felt tired mid afternoon and got cravings like you wouldnt beleive. I am focused and fully beleive in the Scivation Principles and Methods (it took me a while to come around with this diet)

Keep Lifting and winning

Dan

[cantelmi]

Subbed mate!

Im dieting for my first comp to im 20 weeks out. Im planning to do the INBA SA titles. We can keep each other motivated, check out my log if u get time!

Train Hard!