Contest prep log - Journey to become Mr Teen California

[Pinkton]

Alright boys competition prep officially starts now, 16 weeks out. I will be going into detail over what I am doing with my training and diet

This is my new diet that was just given to me this morning:

Weeks 16 and 15

It's a little boring with no real carb fluctuations, but it's just to ease into cleaner eating and less sugars.

Training days-

Meal 1:
2 whole eggs, 1/3 liter eggwhites, 1 cup oatmeal, 1/4 cup berries, splenda

Meal 2:
8oz tilapia 1 cup white rice, 1 cup asparagus

Meal 3:
8oz chicken/white fish/shellfish, 1 cup red potatoes, 1 cup green veggie

Intra workout- large gatorade with 25g whey mixed in

Meal 4: Post workout

8 oz white fish, 1 cup white rice w 8oz pineapple, salsa if wanted or hot sauce

Meal 6-

8 oz sirloin steak, 1 cup red potato, salad w low fat dressing


Non-training days

Meal 1:
2 whole eggs, 1/3 liter eggwhites, 1 cup oatmeal, 1/4 cup berries, splenda

Meal 2:
8oz tilapia 1 cup white rice, 1 cup asparagus

Meal 3:
8oz chicken/white fish/shellfish, 1 cup red potatoes, 1 cup green veggie

Meal 4:

8 oz white fish, 1 cup white rice , salsa if wanted or hot sauce

Meal 6-

8 oz sirloin steak, 1 cup red potato, salad w low fat dressing


Day 7-

Meal 1:
2 whole eggs, 1/3 liter eggwhites, 1 cup oatmeal, 1/4 cup berries, splenda, large bagel w jam, 12 oz fruit juice

Meal 2:
8oz tilapia 1.5 cup white rice, 1 cup asparagus

Meal 3:
Whatever you want within reasonable limit- chinese, pizza, burger

Intra workout- large gatorade with 25g whey mixed in if training

Meal 4: Post workout

8 oz white fish, 1 cup white rice w 8oz pineapple, salsa if wanted or hot sauce, 2 low fat pop tarts or large bagel w jam

Meal 6-

Whatever you want, I like a steak/fries and dessert.


Training

Switching over from a 3 on 1 off to a 5 day split, a lot more volume.

[Pinkton]

Training: Chest

Incline barbell x4 sets
Incline flies x4 sets
Machine press x4 sets
Pec fly x4 sets

My training partner went to 315 on incline and did 10 perfect form reps...so ****ing strong

Diet I don't have my food yet so I did my regular diet

[Pinkton]

My BDB got messed up because he took the pic too early, wasn't completely set yet. Didn't realize until I looked at them when I got home

[UnknownOrigin]

following this on GSF also (same username as on here)

Best of luck to you man

[MaxOTNathan]

Huge legs and shoulders. Good luck

[BradCathie]

What's your body fat % atm? Also what's the reasoning behind changing splits?

Good luck with the diet; seems like a heap of food. Good luck, subbed.

[Pinkton]

What's your body fat % atm? Also what's the reasoning behind changing splits?

Good luck with the diet; seems like a heap of food. Good luck, subbed.

Not sure, probably 13-14

Honestly I don't like 3 on 1 off. I don't feel tired when I leave the gym, feels much better doing a bit more volume with a 5 day on 2 off split. Just my preference

And honestly it's not very much food lol, I'm going to be starving.

Today's workout was arms

Db curls x3 sets x1 drop set from 60lbs to 10lbs going down by 10lb increments
Preacher curls x4 sets supersetted with standing barbell curls
Hammer curls x4 sets
Tricep pushdown with v bar x4 sets
Tricep pushdown with rope x4 sets

Had to rush today so didn't get much in

[Pinkton]

1/31 - off

2/1 shoulders
Machine press plate loaded x4 sets (went up to 3 and a half plates)
Arnold presses x4 sets (went up to 70s)
Medial delt raises leaning over x4 sets (up to 30lbs)
Rear delt flys (machine) x4 sets
Barbell shrugs x4 sets (up to 315 lbs)

Today I get all my food for my diet, which I will start tomorrow after cooking everything. Today I will eat whatever I want and relax, tomorrow it begins