Cure's Journal to His First Competition

[Zarazen]

Looking to compete within the next 2 years. I am aiming to compete in the IDFA Montreal Classic in the summer of 2011 in the Men's Novice Light Weight.

It's always been a dream of my mine to compete and lately I've really gotten the bug to do so. I think there is something in my life that needs this. Currently I am married and child on the way (next month!) so life at the moment is pretty stable. This enables me to really focus on my training and diet.

About 3 months ago i decided to test out my cutting abilities to see what it would take to get down to a low enough BF%. Once I get down to about 6-7% I would start a slow bulk but I wanted to keep my BF at around 10-11% on my bulk then start slowly cutting about 24 weeks out from the contest.

Plan of action is

November 2009 - February 2010 - Drop down to 165-167 lbs - 6%BF
February 2010 - June 2010 - Clean Slow Bulk up to ?? but stay at about 11-12%BF at most
June 2010 - August 2010 - Cut to 170lbs - 6%BF (vacation in europe)
August 2010 - January 2010 - Clean Slow Bulk up to ?? but stay at about 11-12%BF at most
January 2011 - Contest - Cut to where my body is stage ready

Went from 192 lbs 15% to 177 lbs 10-11% BF since August 1st (bf measured by accu-measure calipers and came in at 9% but I think i am more at 11%BF)


Current Cutting Diet

Meal 1 - 1 cup egg whites, 3/4 cup oats, 3 oz apple (pre-workout)
---workout---24mg ephedrine, 200mg caffeine, sip on some Purple Wraath
Meal 2 - 1 Scoop Iso Whey (30g protein), 1 cup oats, 3 oz banana (post workout)
Meal 3 - 6 oz chicken or lean beef, 4oz sweet potato, 1 cup broccoli, 1 multivitamin, 2000mg omega 3s
Meal 4 - 1 whole egg, 2oz egg whites, 2 oz chicken breast,1 scoop all natural peanut butter
Meal 5 - 1 Scoop Iso Whey (30g protein), 1oz raw almonds, 1 multivitamin, 2000mg omega 3s
Meal 6 - 5 oz salmon/chicken or beef, 2 cups romaine, 1 tbsp olive oil, 2tbsp pure psyllium husk fiber

Breakdown - 2150 calories, 230g protein, 62g fat, 160g carbs.

4 days x 160g carbs - 2150 calories
2 days x 110g carbs - 1900 calories (non-workout days)
1 day refeed x 300g carbs - 2700 calories

I do cardio 5x a week for 40 minutes after my workouts. Low impact keeping my heart rate between 120-130bpm. My workouts consist of 2 days heavy upper/lower and 3 days hypertrophy (pretty much Layne's power/hypertrophy). I plan to change my cardio to 2 days Hiit, 2 days Liss.

Pictures coming in the next day or two. Even though I know this is a personal journal I would still like some critiques on my body composition as I don't even know if i would be wasting my time competing.

[Zarazen]

Some pics from today...my weakest bodypart by far is my chest. It doesn't even matter how I hit it, it just never grows. Heavy, light, high volume, different angles...if anyone has any chest workouts that helped them please post but there is so much that needs to be brought up it's not even funny. I get so down looking at these pics.

Critiques are VERY welcome. Don't sugar coat either.

[Zarazen]

Upper Body Power

Chest

Barbell Bench Press - 200 x 5 (3 sets)
Incline Hammer Strength - 315 x 5 (3 sets)
Dips - BW + 92.5 x 6(2x45lbs plate + 2.5lbs) (2 sets)

Back

Wide Grip Chins - 25lbs x 5 (25lbs plate) (3 sets)
Barbell Rows - 175 x 5 (3 sets)

Shoulders

Military Press - 155 x 5 (4 sets)

Biceps

Barbell Curls - 100 x 5 (3 sets)

Followed by some Hiit for 7 cycles...45 seconds low intensity, 15 seconds all out followed by 15 minutes Liss.

All lifts with extremely strict form. I do heavy deadlifts on lower body power.

Diet for the Day ***Refeed***

Meal 1 - 8oz eggwhites, 2/3 cups oat bran, 2 slices WW bread (no sugar, fat, preservatives), 1tbs no sugar added jam, 2.5oz blueberries, 1.5oz banana
Meal 2 - 4oz tuna, .75cups organic brown rice, 1/8 cup raisins (pre-workout)
Meal 3 - 1 scoop Iso Whey (30g), 1 cup oats, 1/8 cup raisins, 3oz banana (post-workout)
Meal 4 - 5oz chicken, 1 whole wheat tortilla, .5cup organic brown rice, 30g cheddar, handful mushrooms/onions sauteed in .5 tbs olive oil
Meal 5 - 1 scoop Iso Whey (30g), 2 slices WW bread (no sugar, fat, preservatives), 1 tbsp all natural peanut butter
Meal 6 - 8oz eggwhites, 2 cups romaine

Totals - 2,581 calories, 46.7 fats, 303.5 carbs, 241.7 protein (178g from complete proteins)

Really got to pick back up the veggies tomorrow

[Zarazen]

Painted all day, got my workout in at 8AM but felt really good. A question I have for those who are actually reading this is. Should I lower protein and add a little more carbs to the diet? Right now i'm at about 1.2g per lbs of lean body mass. Should I lower that down to 1 and take in the resulting calories in carbs?

Lower Body Power

Legs

Squats - 275 x 6, 280 x 5, 280 x 5, 280 x 5, 225 x 10
Leg Press (feet 4-5" apart) - 720 x 8, 810 x 6, 810 x 6, 810 x 6

Lower Back

Deadlifts - 275 x 9, 315 x 6, 315 x 6, 315 x 6

Traps

Barbell Shrugs - 275 x 5, 275 x 5, 280 x 5, 280 x 5

Abs

Weighted Decline Crunches - 45 x 12, 45 x 10, 45 x 10
Hanging Leg Raises - 20db x 10, 20db x 10, 20db x 10

No Cardio

Diet for the Day

Meal 1 - 8oz eggwhites, 3/4 cups oats, 3oz blueberries (pre-workout)
Meal 2 - 1 scoop Iso Whey (30g), 1 cup oats, 3oz banana (post-workout)
Meal 3 - 4oz tuna, .5cups organic brown rice, 1 cup broccoli
Meal 4 - 1 scoop Iso Whey (30g), .5 oz almonds
Meal 5 - 6oz chicken breast, 2 cups romaine, .5 tbs olive oil
Meal 6 - 2oz eggwhites, 1 whole egg, 2 oz chicken, 1 tbsp peanut butter

Totals - 2,009 calories, 49 fats, 164 carbs, 225 protein (191g from complete proteins)

[RichKnapp]

In my oppionion, in which there are probly a lot better people that can answer this, but your protien looks good but the carbs look a little low. Considering your BW and work out.

[Zarazen]

In my oppionion, in which there are probly a lot better people that can answer this, but your protien looks good but the carbs look a little low. Considering your BW and work out.

Thanks for the help!

So my only other option is to decrease my fats and replace with carbs.

[RichKnapp]

Maybe bring your callaries up with carbs don't drop anything. What are you not makeing gains?

[Zarazen]

Fat loss has kind of stalled or not where I want it to be...i did up calories slightly over the last few weeks (100 a day) and that seemed to help.

[RichKnapp]

Your not competeing for about a year were are you at right now for BF?

[Zarazen]

Your not competeing for 2 years were are you at right now for BF?

i would say 11-12%....

thing is, I want to get down to a BF which I would be competing at and start to slowly bulk from there in the late winter. This kind of gives me the "experience" necessary to cut the next time around. If I foul up now it doesn't really matter but if I screw up my cut before my comp then i'd be pretty pissed at myself.

If I was going to start a slow bulk my calories would be up around 2800 calories to start and for sure my carbs would be alot higher as well.

[RichKnapp]

Thats the lines I was thinking but just wanted to make sure. Some thing I have done.
You need carbs to burn fat. Keep the diet clean and balanced. cut 500 calories below maintenance, with cardeo you lose 1-1.5lbs a week. When you stop loosing then raise them for a couple days or so by 500. Then go back down. This should kick start the burning again. Maybe divide calories between 10 meals.
This used to work for me.

[Zarazen]

I really appreciate all the info!

[Zarazen]

Off Day

Off day today. Feel pretty sore which usually isn't the case. Liked what I saw in the mirror today. Feel harder and look more vascular. I usually have a weekly cheat meal but i have decided to cut those out for now. Keeping my refeed though. This is the first week without a cheat and 2 days later already noticing a difference...a positive one.

Already at the office, taking it easy today. Lowered calories pretty low for today and also for Friday. Back to normal for Tues/Thurs with a small spike in cals/carbs for Wed then my refeed Saturday...thinking about an extra 200 calories for wed. My maintenance is around 2600 calories so my cals this week will look like this.

Mon - 1800 (off day)
Tues - 2100
Wed - 2300
Thurs - 2100
Fri - 1800 (off day)
Sat - 2700 (toughest workout)


Diet for the Day

- Purple Wraath upon waking -
Meal 1 - 8oz eggwhites, .5 cups oats, 3oz grapefruit, .5 cup broccoli, 1 multi, 1000mg omega 3's
Meal 2 - 1 scoop Iso Whey (30g), .5 cup oats, 3oz blueberries, .5 cup broccoli
Meal 3 - 5oz chicken breast, 4oz sweet potato, 1 cup broccoli, 1 multi, 1000mg omega 3's
Meal 4 - 1 scoop Iso Whey (30g), .5 oz almonds
Meal 5 - 5oz grilled salmon, 2 cups romaine
Meal 6 - 2oz eggwhites, 1 whole egg, 2 oz chicken, 1 tbsp peanut butter

Totals - 1820 calories, 53 fats, 117 carbs, 212 protein (187g from complete proteins)

[Zarazen]

Chest/Arms Hypertrophy

Legs still sore. The workout felt good. After the workout the legs felt somewhat better.

Chest

Incline Db Press - 70 x 12, 80 x 8, 80 x 5 (fail), 70 x 12
Decline DB Press - 70 x 12, 80 x 10, 80 x 10, 80 x 8
Cable Cross-Overs - 50 x 12, 50 x 12, 50 x 12 (none to failure about 2 reps short of that)
Pec-Dec - 40 x 15, 40 x 15, 40 x 15 (none to failure about 2 reps short of that and squeezing out the reps hard at contraction)

Arms

Alternating DB Curls ss with Skull Crushers - 40/65 x 12, 40/65 x 12, 40/65 x 12
Cable Press Downs ss with Hammer Curls - 100/25 x 12, 110/30 x 12
One arm press downs ss with one cable curls (both with body facing away at a 90degree angle to the stack) - 40/40 x 12, 40/40 x 12 dropset to 20/20 x 10

Cardio

38 minutes LISS --- 8.0 incline at 3.2mph

Diet for the Day

Meal 1 - 8oz eggwhites, .75 cups oats, 3oz apple, 1 multi, 1000mg omega 3's (pre-workout)
Workout - 1 heaping scoop purple wraath, 24mg ephedring, 200mg caffeine
Meal 2 - 1 scoop Iso Whey (30g), 1 cup oats, 3oz blueberries (post workout)
Meal 3 - 5oz chicken breast, 4oz sweet potato, 1 cup broccoli, 1 multi, 1000mg omega 3's
Meal 6 - 2oz eggwhites, 1 whole egg, 125mg 1% cottage cheese, 1 tbsp peanut butter, 1 cup broccoli
Meal 4 - 1 scoop Iso Whey (30g), .5 oz almonds
Meal 5 - 6oz pork tenderloin, 2 cups romaine, 1 tsp olive oil

Totals - 2,100 calories, 50g fats, 174g carbs, 237g protein (203g from complete proteins)

[AustrianOakJr]

Why not pick an actual contest as a "practice" run? You've got the physique.....no reason why you cant do a show ealier than 2011!

[Zarazen]

Why not pick an actual contest as a "practice" run? You've got the physique.....no reason why you cant do a show ealier than 2011!

More than anything, I want to win. I can only get into a Novice Class once so I want to take advantage and get 1st. Here is an example of the last Novice Class at the IDFA Montreal Classic. I have to check out some other competitions around the area.

[Zarazen]

Shoulders/Back Hypertrophy

Legs still sore! Absolutely ridiculous. Did the exact same exercises with a slight increase in weight on Sunday and it's been 3 full days and still slightly sore. Tomorrow is my Legs/Abs Hypertrophy so i might have to skip it.

Shoulders

Db Shoulder Press - 60 x 15, 70 x 12, 80 x 8, 80 x 8, 80 x 8 (last set supersetted with first set of lateral raises)
Lateral Raises - 30 x 12, 30 x 12, 30 x 12 -- (last set dropset 20 x 8)

Back

Wide Grip Pullups - bw x 12, bw x 12
One Arm DB Rows ss with DB Shrugs - 80 x 10, 80 x 10 ss with 110 x 10, 110 x 10
Low Pulley Cable Row (v-bar) - 110 x 12, 110 x 12, 110 x 12 (slow and controlled holding the peak)
Wide Grip Pulldowns - 110 x 12, 110 x 12, 110 x 12 (slow and controlled holding at the bottom)
Hyperextensions - 60 dumbell x 8 drop set to BW x 8....2 sets

Cardio

38 minutes LISS --- 8.0 incline at 3.2mph

Diet for the Day

Meal 1 - 8oz eggwhites, .67 cups oat bran, 3oz apple, 2oz grapefruit (pre-workout)
Workout - 1 heaping scoop purple wraath, 24mg ephedring, 200mg caffeine
Meal 2 - 1 scoop Iso Whey (30g), 1 cup oat bran, 3oz banana, 1 multi, 1000mg omega 3's (post workout)
Meal 3 - 5oz pork tenderloin, 4oz sweet potato, 1 cup broccoli
Meal 6 - 2oz eggwhites, 1 whole egg, 125mg 1% cottage cheese, 1 tbsp peanut butter, 1 cup broccoli, 1 multi, 1000mg omega 3's
Meal 4 - 1 scoop Iso Whey (30g), .5 oz almonds
Meal 5 - 5oz chicken, 2 cups romaine

Totals - 2,184 calories, 52g fats, 198g carbs, 226g protein (192g from complete proteins)

[AustrianOakJr]

More than anything, I want to win. I can only get into a Novice Class once so I want to take advantage and get 1st. Here is an example of the last Novice Class at the IDFA Montreal Classic. I have to check out some other competitions around the area.

Is that some kind of canadian rule? In most orgs you can compete as a novice until you win the overall.....or at least the class. Winning is good, but so is experience. You dont need it to win, but it sure helps A LOT.

[Zarazen]

Is that some kind of canadian rule? In most orgs you can compete as a novice until you win the overall.....or at least the class. Winning is good, but so is experience. You dont need it to win, but it sure helps A LOT.

Actually, my bad...here is the eligibility

Novice Eligibility
1. Competitor has not placed in the top 3 in an Open Division in another organization.
2. Competitor has not placed top 3 in the Novice division in an IDFA sanctioned event.

I actually read it wrong. The 2 orgs i was looking at both don't have 2010 dates set yet but i know the IDFA Montreal Classic is usually in June.

[Zarazen]

Legs/Hams/Calves/Glutes Hypertrophy

Great workout. Felt strong and full of energy

Quads/Glutes

Leg Press - 600 x 10, 600 x 10, 610 x 10
Hack Squats - 315 x 10, 315 x 10, 315 x 11
Extensions (one leg at a time) ss with Glute Kickbacks - 30 x 15, 30 x 15, 30 x 15
- stack x 12, stack x 12 , stack x 12

Hams

Seated Leg Curls - 75 x 12, 75 x 12, 75 x 12, 40 x 20

Calves

Seated Calf Raises - 90 x 12, 90 x 12, 90 x 12
Standing Calf Raises (legs shoulder width, toes pointed out) - 250 x 12, 250 x 12, 250 x 12

Cardio

35 minutes LISS --- 7.0 incline at 3.2mph

Diet for the Day

Meal 1 - 8oz eggwhites, .67 cups oat bran, 3oz grapefruit (pre-workout)
Workout - 1 heaping scoop purple wraath, 24mg ephedring, 200mg caffeine
Meal 2 - 1 scoop Iso Whey (30g), 1 cup oat bran, 1oz banana, 2oz blueberries, 1 multi, 1000mg omega 3's (post workout)
Meal 3 - 5oz chicken, 1 cup green beans
Meal 4 - 2oz eggwhites, 1 whole egg, 125mg 1% cottage cheese, 1 multi, 1000mg omega 3's
Meal 5 - 1 scoop Iso Whey (30g), .5 oz almonds
Meal 6 - 6oz top sirloin beef, 2 cups romaine, 1 tsp olive oil

Totals - 1,982 calories, 50g fats, 150g carbs, 220g protein (199g from complete proteins)

Weekly Thursday Weigh In - 172.25 lbs ---Down .75 lbs

Updated pictures Saturday

[Zarazen]

Abs and HIIT

Really leaning out. I am looking forward to taking pictures to compare.

Abs

Crunches - BW x 30 reps x 2 sets
Hanging Leg Raises - BW x 12 reps x 3 sets
Weighted Decline Crunches - 45lbs x 12reps x 3 sets
Cable Crunches - 180 lbs x 10 x 3 sets
Hanging Leg Raises (obliques) - BW x 12 reps x 2 sets

Cardio

5 minute warmup --- 11 minutes HIIT (45 seconds 120-125bpm - 15 seconds 150-155bpm) --- 5 minute cool down

Diet for the Day

Meal 1 - 8oz eggwhites, .5 cups oatmeal, 3oz grapefruit, 1 multi, 1000mg omega 3's (pre-workout)
Workout - 1 heaping scoop purple wraath, 24mg ephedring, 200mg caffeine
Meal 2 - 1 scoop Iso Whey (30g), .75 cups oatmeal, 1.5oz banana, 1.5oz blueberries (post workout)
Meal 3 - 5oz chicken breast, 1 cup green beans mixed with broccoli, 1 multi, 1000mg omega 3's
Meal 4 - 2oz eggwhites, 1 whole egg, 1 tbsp all natural peanut butter, .6 scoops iso whey (16g)
Meal 5 - 1 scoop Iso Whey (30g), .5 oz almonds
Meal 6 - 5oz beef sirloin tip, 2 cups romaine, .5 tsp olive oil

Totals - 1,800 calories, 48.5g fats, 116g carbs, 221g protein (196g from complete proteins)

My calories the last 2 days and last Monday have been pretty low but I feel great. Workouts and energy aren't suffering. Refeed is tomorrow. Calories going up by 700-900!!

[Zarazen]

Some updated pics...one week..not much of a difference

Grey = Last week ---- Red = This week






More...crappy posing and crappy lighting...posing will come later

[Zarazen]

Upper Body Power

Tough workout...crap load of sets/exercises for a power day...felt really good. Then moved my sister lol...i am completely finished tonight. Gonna soak in the therapeutic tub tonight.

Chest

Barbell Bench Press - 200 x 5, 200 x 5, 200 x 5
Incline Hammer Strength - 315 x 5, 320 x 5, 320 x 5
Dips - BW + 95 x 5, BW + 95 x 5, BW + 95 x 5

Back

Wide Grip Chins - BW + 30lbs x 5, BW + 30lbs x 5, BW + 30lbs x 5
Barbell Rows - 175 x 5, 180 x 5, 180 x 5

Shoulders

Military Press - 155 x 5 (4 sets)
Coverging Shoulder Press (semi-supinated grip) - 275 x 5, 315 x 3, 275 x 5

Arms

Barbell Curls - 100 x 5, 100 x 5, 100 x 5
Cable Press Downs - 160 x 8, 180 x 5, 180 x 5

No Cardio

Diet for the Day ***Refeed***

Meal 1 - 6oz egg whites, 1 cups oatmeal, 6 oz grapefruit (pre-workout)
Workout - 2 scoops purple wraath, 24mg ephedrine, 200mg caffeine
Meal 2 - 1 scoop Iso Whey (30g), 1 cup oats, 3oz banana, 2 slices WW bread, 1 tbsp peanut butter, 1 tbsp no sugar added jam (post-workout)
Meal 3 - 4oz top sirloin beef, 6oz sweet potato, 1 cup broccoli
Meal 4 - 1 scoop Iso Whey (30g), 1 cup shredded wheat & bran, touch of skim milk
Meal 5 - 3.5oz chicken breast, 40g whole wheat pasta, 3 cups romaine, some tomatoes/cucumbers/basalmic
Meal 6 - 6oz egg whites, 1 tbsp peanut butter

Totals - 2,432 calories, 41 fats, 307 carbs, 221 protein (159g from complete proteins)

[debrovnik]

Ok, let me get this straight, from November 09 till August 10 you have in total 7 months of cutting and a total of 3 months slow bulking.

You said you didn't want people to sugar coat it, well, in my opinion, if you're preparing for a show, that's completely retarded.

[Zarazen]

Ok, let me get this straight, from November 09 till August 10 you have in total 7 months of cutting and a total of 3 months slow bulking.

You said you didn't want people to sugar coat it, well, in my opinion, if you're preparing for a show, that's completely retarded.

Actually Nov - End of Jan/10 = 4 months cutting
Feb/10 - mid June/10 = 5 months slow bulking
mid-June/10 - end-August/10 = 2.5 months cutting

So it's more 5 months bulking vs 6.5 months cutting

What i'm worried about is not coming in stage shape. For my first competition i would rather come in smaller and more defined than to come in with too much fat. This is why i'm trying to keep the bulking to a minimum. Thing is, I might compete this summer after all so now i really think i need to keep my bf under control. For this being my first competition I have no clue what my body needs to get down low enough to look in stage shape. By playing around now while still working my ass off in the gym will give me a certain "experience" necessary to drop fat later.

My competition will in all probability be in late June 2010 (dates not released yet)

I was thinking of cutting until Jan 1st, 2010, this will get me to a low enough bf for me to be able to see what needs to be brought up as well as get me some knowledge on how my body works when it comes to dieting. I will do a bulk for 3 months just to get my metabolism going again and my calories up again all the while staying at about 10% BF. Then i'll take 12 weeks to diet for the comp in June.

Am I doing it right? Who knows...what I do know is that i appreciate the feedback since i don't seem to be getting much of it.

To add, there are many of this forum who cut for 20+ weeks which is 5-6 months.

[debrovnik]

Not to be argumentative but Fed till end of May (as per your first post), is 4 months of bulking... but still, when you're cutting, you are only going to be losing muscle, you are certainly not going to gain any... 7 months of muscle loss with 4 months of of muscle gain isn't a good recipe.

Why are you cutting now - obviously your choice and not to be rude, but what's the point? It's not like you're fat!

[Zarazen]

Not to be argumentative but Fed till end of May (as per your first post), is 4 months of bulking... but still, when you're cutting, you are only going to be losing muscle, you are certainly not going to gain any... 7 months of muscle loss with 4 months of of muscle gain isn't a good recipe.

Why are you cutting now - obviously your choice and not to be rude, but what's the point? It's not like you're fat!

Actually, i've experienced very little muscle loss. I believe that is the point of contest dieting. To maintain AS MUCH muscle as possible all the while losing fat. The point of cutting is not to lose fat while losing muscle. That happens by dropping weight too quickly so by losing it over an extended period is actually better IMO than say losing it in a 3 month span. I sleep great, my intensity is there in the gym and i'm still dropping fat by reducing calories slowly and cycling carbs.

It's more like practice. I was at way too high a BF when i started to consider a bulk (15-16%). I wanted to bring that down so when I bulked I would have control over my BF. I now realize where my maintenance calories are, how to manipulate for weight gain or fat loss. At the same time, when dropping to a lower BF i can actually see what parts need to be brought up. Alot harder when being at a higher BF. I guess you could call this more of a body recomp than a cutting diet. I would rather make a mistake now 7-8 months out than 2 months out. Also by keeping BF% under control ill have less fat to lose closer to contest time therefore will be able to start my cut later after my small bulk phase.

[debrovnik]

The point of cutting is not to lose fat while losing muscle.

Lol - you sure we're on the same page bud?

IMO you should really be focusing on gaining some mass - and doing a 'body recomp' or whatever for the next few months ain't going to get you any of that... from where I'm sitting it sounds like a completely pointless exercise. I just don't see the point as it achieves nothing.

[Zarazen]

Lol - you sure we're on the same page bud?

IMO you should really be focusing on gaining some mass - and doing a 'body recomp' or whatever for the next few months ain't going to get you any of that... from where I'm sitting it sounds like a completely pointless exercise. I just don't see the point as it achieves nothing.

The point of cutting is not to lose fat while losing muscle.

Ya it's to lose fat while MAINTAINING MUSCLE. Sure some muscle loss will occur but not the points that you seem to believe.

I think the completely pointless exercise is gaining mass only to have to play around with a diet I haven't perfected yet later down the line. I'd rather dial my diet in and get to know my body instead of just gaining mass. I'd rather get down to a point where I feel comfortable bulking than to start adding mass when I still have trouble spots i'm trying to get rid of. This is my first competition so in my mind conditioning is #1 not increasing muscle mass. After i complete my first contest i'll think about adding mass.

[Zarazen]

Lower Body Power

Legs

Squats - 275 x 8, 280 x 5, 285 x 5, 285 x 5
Leg Press (feet 4-5" apart) - 720 x 8, 820 x 5, 820 x 5

Lower Back

Deadlifts - 275 x 9, 315 x 6, 320 x 5 *PR, 320 x 5

Traps

Barbell Shrugs - 280 x 5, 280 x 5, 280 x 5

Calves

Standing Calf Raises - 440 x 6, 440 x 6, 440 x 6

Cardio

35min LISS

Diet for the Day

Meal 1 - 1 scoop Iso Whey (30g), .5 cup oatmeal, 3oz grapefruit, 1 multi, 1000mg omega 3's
Meal 2 - 8oz egg whites, .5 cup oats, 3oz banana (pre-workout)
Meal 3 - 1 scoop Iso Whey (30g), 1 cup oats, 3oz apple (post-workout)
Meal 4 - 5oz top sirloin beef, 1 cup broccoli, .5oz almonds, 1 multi, 1000mg omega 3's
Meal 5 - 6oz egg whites, 1 whole egg, 1 tbsp peanut butter
Meal 6 - 5oz chicken breast, 3 cups romaine, .5 tbs olive oil

Totals - 2,042 calories, 52 fats, 165 carbs, 225 protein (191g from complete proteins)