It's 11:45 P.M. on August 24th. The show is November 13th, I'm 11 weeks and 3 days away from the stage. This is my first show that I'm training for and I'm really anticipating it. I'm putting forth my best despite a rigorous course schedule (being a chemistry major at a science school does get hard now and then). Currently at 168 pounds at 7.5% bodyfat. Got there by eating 7 clean meals a day at 2.5-3 hours apart. Had clean starchy carbs at each meal and fat was somewhat unmonitored. Now I'm still at 7 meals a day, but only 3 contain carbs (breakfast, pre and post workout) for a total of 120 grams. Using green beans, lettuce, and spinach as my fillers. I just made a meal spreadsheet to track my numbers. I am going for 12-13 calories per pound with 50% protein, 30% fat, 20% carbs.
Lifting schedule will be
Monday-Quads, hamstrings, abs
Tuesday-chest and back
Thursday-Shoulders Traps, Calves
Friday-Arms and Abs
I'll have the spreadsheet attached separately for my own convenience to save time from typing
Cardio will start Saturday September 4th and cardio days up until 6 weeks out will be Saturday, Sunday, Wednesday. Cardio will be 3 MPH walking on incline set to 15.0 for 20 minutes for the first 3 weeks, then moved to 30.
I plan on uploading my diet (everything from foods, portions, macros) and lifting and cardio data here. Weekly picture updates should be on my bodyspace as well.
Feel free to post motivation and critique as I need both.
Thread: Contest prep for my first show