Before: April 2010
After: July 2010
This is my First contest, 20 years old... before weight is about 185, after weight is 162.
commments, suggestions, everything is appreciated... also my contest is Next weekend... July 31st ... any advice on peaking would be greatly appreciated.. THX!
Editing... inserting Diet/routine...
Diet for 12 week precontest:
Upon waking: 2 scoops protein, banana , .5-1 cup blueberries, enough water for blender to function..... Key here is to switch your body out of its catabolic phase into an anabolic phase... good whey protein for fast absorption... and some fruit (carbs) to spike those insulin levels to stop from eatting up hard earned muscle.
Personally I enjoy working out in the morning so my next meal would be my pre-workout meal (try and get that in roughly 1.5-2hrs before training)... 9 eggs (7whites 2whole), 1/2 cup oatmeal in water or 2 slices of whole wheat toast (hold the butter/jelly). The key here is to get quality protein and carbs in before training as to supply ur body with enough energy to power through a strong workout.
post-workout: 2 scoops whey + 2 tablespoons of honey.... dont mix them lol its not good... just eat the honey raw... its actually kind of a treat considering you wont be cheating during contest prep... I use the honey post workout because i am a firm believer in taking carbs with protein (during the post-workout window)... protein molecules are extremely big on a cellular level... so the carbs aid in getting those protein molecules into the muscle faster to halt catabolism...
from here (after my daily workout) I will eat every 2-3 hours ... meals will be one of...
lean ground turkey (93/7)
egg (go with a 3/1 or 4/1 "white/yoke" ratio)
extra virgin olive oil
Generally I go with the leaner meats in the evening (chicken/tuna) and the turkey meat with lunch.... try to choose a Protein and 1 of the other 2.... either a fat or a veggi... if u need some olive oil on the asparagus/broccoli thats fine but be moderate with it...
Before bed: I eat 1-2 cups cottage cheese(1%) depending on 2 things.... 1: If my last meal was relativly recent I will go with 1cup.... 2: If i need to make up for calories ill eat a little extra cottage cheese, 2 cups .... i also like to throw in a few walnuts in here for fat to slow down the digestion while sleeping... small handful (15-20g)
Important Note.... When you eat what you eat....(hope i didint lose you there)... is just as important as what it is your eatting.... carbs should be consumed at 3 different times during the day... 1: upon waking..... 2: pre-workout.... 3:Post-workout.... other then those 3 times you should not be consuming carbs unless its the veggies listed above... cant afford the insulin spike :/ .... and on that note.... when consuming your carbs try to keep fat consumption to a minimum... when insulin levels are high fat oxidizes into to adipose tissue(fat cells) more easily...
My training Split was as follows:
Wednesday:Legs/calves/light cooldown on stationary
Cardio = 30 mins low intensity
Hope this helps, if not let me know and ill try and answer any other questions.
Thread: My 12 week Pre-contest results