J.L.C's Road to the Open Division

[J.L.C.]

Well here we go....

My contest prep starts this week....diet begins tomorrow, workouts begin on Wednesday...

The split I'll be using is more "conventional" than my usual training approach:


Wednesday - Chest/Bi's:

Medium Grip Barbell BP 5x5

1 1/2 Wide Grip BB BP 1x4 (4 sets of 4, working up to a max set of 4)

Arm Wrestler's Curl (5 sets of 7 working up to max set, then back down for 9 sets total

Table Curl (same scheme as above)


Thursday - Legs:

Front Squat 5x5

Romanian Deadlift 5x5

Plate Drags 4x7 (working up in weight)

2-up, 1-down calf press on the leg press sled - 4 sets of 6 working up, then back down, in weight



Friday - Abs/Forearms (Yep a day for abs and forearms hehe):

Weighted Situp 5x5

One-Arm suitcase Deadlift 5x5

EZ-Bar Wrist Curl 5x5

EZ-Bar Reverse Curl 5x5



Saturday - Shoulders/Triceps:

Military Press 5x5

One Arm Lateral (cable or DB) 5x5

Overhead BB Extension 5x5

Reverse Grip BP: 5x5



Sunday - Back:

Weighted Pullup 5x5

Deadlifts 5x5



Mon/Tues - OFF


I'm taking Mondays and Tuesdays off instead of the weekends because my class and clinic schedules are the heaviest on those 2 days....and I find sticking to a diet, without training, on weekends to be pretty tough.

[J.L.C.]

This is the diet plan for the first 6 weeks of my contest prep...the final 4 are bit different.

I base all my macros on "desired lean body mass", what I want my muscle to weigh.......fat don't count.

I'll list everything as carb/protein/fat in grams....

Daily totals will be about 175/270/50 (carb/protein/fat)

Meal 1 20/45/12

Meal 2 20/45/12

Pre-Workout 3/45/8 (double protein shake)

Immediately Post WO 20/5/0 (couple tablespoons of dextrose, lil bit or protein, and a teaspoon of creatine)

1 hour post WO 55/65/8

3 Hours post WO 55/65/10

On non-training days I just split it all up evenly, so 6 meals of 30/45/8

Here's a couple shots of where I am as I start on the road to the open.

I'm 5'9 and sitting at about 185lbs right now, hoping to be on stage at 160 and a little leaner than last time.

The show is on June 3 2006....so that gives me 12 weeks of dieting before the final week's insanity.

[aqua-beowulf]

*Subscribed*

Looking forward to seeing the transformation... although you already look lean enough to me

[SM373]

*Subscribed*

Good luck J.L.C. Looking forward to watching you progress.

[Hola Bola]

*Subscribed*

[W8isGR8]

You have everything I need(quad sweep, middle back thickness) you bastard. Looking solid though. Man, the weeks sure do fly by though.

[J.L.C.]

Thanks for stoppin in fellas...

As much as dieting sucks...I kinda like it at the same time. No more thinking about or wondering what to eat....it's allll mapped out for the next 3 months.

I'm looking forward to the workouts too.

I'm planning to start a little light and add 5-10 pounds to each lift for the first couple weeks so that I hit my current PRs by week 3-ish, and then hopefully start setting some new ones from week 4 onward.

[J.L.C.]

Day 1 of the diet is wrapping up and here's how it looked

1 - 1/3 cup oats (dry measure), Whey in water with creatine, 200ml Eggwhite, 1 whole egg, with a TBS of cottage cheese

2 - Spinach salad (baby spinach, radishes, english cucumber, celery), 1 boneless, skinless, chicken breast, whey in water, and an apple

3 - 3/4 cup cooked long grain brown rice, 1 boneless, skinless, chicken breast

4 - I piece multigrain toast, PB, 1/2 cup frozen berries, 1/2 cup cottage cheese, whey in water

5 - 1/3 cup oats, 1/2 cup berries, casein in water



This is gonna be the basic gist of my non-training day diet.

I woke up late, so I had to condense into 5 meals...no big whoop, tomorrow it'll be spread over 6 meals.

[aqua-beowulf]

Originally Posted by J.L.C.

Day 1 of the diet is wrapping up and here's how it looked

1 - 1/3 cup oats (dry measure), Whey in water with creatine, 200ml Eggwhite, 1 whole egg, with a TBS of cottage cheese

2 - Spinach salad (baby spinach, radishes, english cucumber, celery), 1 boneless, skinless, chicken breast, whey in water, and an apple

3 - 3/4 cup cooked long grain brown rice, 1 boneless, skinless, chicken breast

4 - I piece multigrain toast, PB, 1/2 cup frozen berries, 1/2 cup cottage cheese, whey in water

5 - 1/3 cup oats, 1/2 cup berries, casein in water



This is gonna be the basic gist of my non-training day diet.

I woke up late, so I had to condense into 5 meals...no big whoop, tomorrow it'll be spread over 6 meals.

I know it's a lot of trouble, but I think it would be great if you post your diet and training every day... that way I'll know exactly what to do if I ever want to cut (besides adjusting the ratios a little for weight differences).

[J.L.C.]

As requested I'll try to post up my diet as often as possible....

Today was another stinkin' day off....can't wait to lift tomorrow


1 - Whey in water, 15 mins later 1/3 cup oats,1/2 cup berries, casein in water

2 - Granola bar, whey in water (double shake)

3 - spinach salad, chicken breast, 3/4 cup of cooked brown rice, whey in water

4 - multigrain toast, PB, 1 cup of cottage cheese, apple

5 - whole wheat pita, chicken breast, spinach, 1/2 cup cottage cheese

6 - 1/3 cup oats, 1/2 cup berries, casein in water

[W8isGR8]

Gotta love that spinach

I like spinach and fresh walnuts with a little olive oil.

Why do you use so much protein powders? Whole food protein is much more thremogenic due to metabolic cost of digestion.

[J.L.C.]

Originally Posted by W8isGR8

Gotta love that spinach

I like spinach and fresh walnuts with a little olive oil.

Why do you use so much protein powders? Whole food protein is much more thremogenic due to metabolic cost of digestion.

My only reason for the powder is due to the financial and time cost of whole food.....

A chicken breast costs me 4 bucks.....a shake costs me 20 cents.....I'd love to be eating meat for all those meals.....

Usually it's eggs in the morning, but I'm pacing myself there, because I got so freakin sick of egg whites after the last show. I'm trying to ease into the tuna and egg whites for fear of not being able to eat them any more.

I'd like to switch some of those shakes out for meat...maybe pork or something....but I have to wait and see about a scholarship......cuz my $0 student income sucks for buying groceries, lol.

[J.L.C.]

Finally got to lift some freakin weights!!

Here's how today looked:

1 - upon waking - scoop of whey in water + 5 grams creatine
1/2 hour later, omlette (200ml egg whites, 1 whole egg, lean ground beef, lil cheddar)

2 - 1/2 cup cooked brown rice, chicken breast, whey in water

3 - about a 1/2 hour before lifting: 2 scoops whey in water

Then the workout:

Medium Grip Bench press 5 minute rest:
225 x 5
x 5
x 5
x 5
x 5

Wide Grip 1 1/2 Bench Press 4 minute rest:
135 x 4
175 x 4
185 x 4
195 x 4

Between each set of bench I did 2 30 second loaded-passive stretches

Arm Wresters Curl:
20 x 7
25 x 7
30 x 7
40 x 7
50 x 7
40 x 7
30 x 7
25 x 7
20 x 7

Table Curl:
20 x 7
25 x 7
35 x 7
45 x 7
55 x 7
45 x 7
35 x 7
25 x 7
20 x 7

The curls were light, so I'll start going heavier next week.

4 - immediately post workout: 20 grams dextrose, 5 grams creatine, 5 grams whey

5 - 1 hour post workout: cereal bar, shake (30 grams dextrose, 3 scoops whey)

6 - 3 hours post workout: 60 grams (dry) pasta, 1/2 cup pasta sauce, canned chicken breast (250 grams)

Casein shake and some jello-light before bed...mmmmmmm.

[W8isGR8]

Glad you finally got to lift

[tharren]

It is fun to start lifting...until you do front squats, lol.

How good do those post workout meals taste....like shyte through a goose.

Keep giving er!

[aqua-beowulf]

Nice job laying out the workout and the diet!

[tharren]

Are you going to be hitting up any thermogenics in the first 6 weeks?
What about any cardio?
Gotta say Monday wasn't that fun after hitting up that Taco Bell, stomach wasn't too happy, but what you going to do.

[J.L.C.]

Today was my favourite day....leg-blasting....

Front Squats
195 x 5
x 5
x 5
x 5
x 5

Romanian Deadlifts
245 x 5
x 5
x 5
x 5
x 5

Plate Drags
45 x 7/7
45 x 7/7
45 x 7/7
45 x 7/7

2-up 1-down calf presses (on leg press sled)
360 x 6/6
380 x 6/6
400 x 6/6
420 x 6/6
400 x 6/6
380 x 6/6
360 x 6/6

All in all a solid workout, romanians could have been a lot heaver but my one ham is bugging me.....I kept plate drags light as well, cuz my groin is buggin me on the other leg....lol.

My diet is heavy on the shakes today.....too much class, too little time...I'll post that up later tonight once all the eating is done.

[J.L.C.]

Originally Posted by tharren

Are you going to be hitting up any thermogenics in the first 6 weeks?
What about any cardio?
Gotta say Monday wasn't that fun after hitting up that Taco Bell, stomach wasn't too happy, but what you going to do.

I'm gonna be conservative with the thermos for the first few weeks and see what I can get done with the diet....

That final taco bell was heaven....until the morning when I had to re-live the entire meal

As for cardio....anyone who knows me, knows my opinion on that......i.e. there ain't gonna be any cardio for this kid.

[kethnaab]

what type of plate drags do you do? You just grab a j45-lb'er and drag it backwards all over the place or something?

[J.L.C.]

Originally Posted by kethnaab

what type of plate drags do you do? You just grab a j45-lb'er and drag it backwards all over the place or something?

Basically...it's a manly approach to the birthing machines the ladies like to use (abductor, adductor machines)....

I plot a 45 on the floor, and adduct it to just past centre, then put my foot on the other side and abduct that puppy. There is no eccentric portion, so it's not a strength move....but I do find it helps bring out some inner thigh detail...without going on those damn machines..

People do tend to look at me like I'm nuts though, lol.

[kethnaab]

ah, okay, so you push the lil' bastard around on the floor with your leg.

*laughs* interesting. :P

[J.L.C.]

Originally Posted by kethnaab

ah, okay, so you push the lil' bastard around on the floor with your leg.

*laughs* interesting. :P

That's the typical reaction...lol..the best part is that I'm usually sweating like a pig while doing it.....so it looks extra "interesting".

[W8isGR8]

Lmao!!!

[Hola Bola]

Haha. You really hate the "vagina" machine huh???

[J.L.C.]

I just cant handle those things....I get the urge to throw swiss balls at the people who use em!

So I'm about done eating for today....W8 will love the shakes.

1 - Whey in water with creatine, 20 minutes later: 1/3 cup oats, casein shake

2 - small whole wheat wrap with PB, and a double whey shake in water

3 - 3/4 cup cooked brown rice, chicken breast, whey in water

Pre- Workout - double whey in water

Immediately post - 20 grams dex, creatine, 5 grams whey protein

1 hour post - 1/3 cup oats, shake: 3 scoops whey, 1TBS ground flax, 35 grams dex

3 hours post - 4 perogies (potato power!), 12 chicken meatballs, 1 cup cottage cheese, whey in water



Got shakes?

[aqua-beowulf]

Nice workout today man! The plate drags sound interesting... never seen that done.

[jked4life]

*Subscribes*

Looks good so far. It sounds like you've had a lot of experience with cuts and contest prep. I am curious to see how its done. I'm kinda new to that whole thing, so I'm looking forward to seeing how it all plays out.

[J.L.C.]

Originally Posted by jked4life

*Subscribes*

Looks good so far. It sounds like you've had a lot of experience with cuts and contest prep. I am curious to see how its done. I'm kinda new to that whole thing, so I'm looking forward to seeing how it all plays out.

Thanks for checkin it out man!

I've only done one show, last october. But what I did for the show seemed to work pretty well for me, so I'm doing the exact same thing this time around. Keeping my fingers crossed that it works as well this year!

[Shakey D]

Do you interchange the casien for your last meal with cottage cheese, or was the whey in water for meal 6 in your last post in error?
And how do you find the casien in the morning, I think that's a good idea and think I will switch to one scoop whey and one casien in the morning.