Atlantic States 2010 Contest Prep

[BigJacob1990]

I did my first contest in 2007, it was Atlantic States in NYC. In the last 3 years I have had some serious spine problems, herniated discs things like that. I thought I will never be able to compete again but I guess I was wrong. I have decided to compete in Atlantic States 2010 and I need someone to tell me if my preparation plan is good or what suggestions/changes would you implement to it.
So lets start the competition is first Saturday of June. I want to give myself 16 weeks to slowly get ready, so I am planing to start doing like 20 mins of cardio 6 days a week after workouts in the first 2 weeks of February and then in the middle of February when it will be 16 weeks prior to the contest increase it to 45mins 6 days a week. I am in college and my class schedule for spring will be as fallows: Mon-Thur 6pm to 8:15pm and Saturday 8:30am to 2:20pm. Now I am planning to workout Sunday to Friday early in the morning after one meal. Then I will eat few meals. The last one before cardio/school would be around 5pm and then I would do cardio around 8:30pm maybe earlier if the class will be dismissed earlier. After cardio I would eat a meal and then one or two more meals after that. I would go to sleep around 12 maybe 1am and wake up around 9am to repeat the cycle. My questions are:
What is best to eat:
- before workout
- right after workout
- right after cardio
When should I take glutamine/aminos/multivitamin ?
Are high/medium/low carb days good?
Can I mix proteins and carbs in one meal?
Should I eat white or brown rice?
I don't have any specific numbers yet, just need the ideas of what to eat when. I will be adjusting the numbers of cal, prot, carb, fats as I diet down along.
The reason I am asking those questions is because I heard all the possibilities and I just want to see what people in NPC are doing that works for them. In some webs I read that after the workout proteins and carbs are good. In other I have heard that only carbs like rice is good after the workout and then protein like an hour later. Also I heard that it is easier to loose body-fat when eating white rice rather than brown rice.
For any suggestions I will be grateful. I really want to blow them away on stage. I will be competing in 18-19 Years old teen (Division B). Right now I am at about 233lbs. I feel like I will go down to low 200's or something like that, we will see.

[RichKnapp]

I am glad to see you didn't give up. Can I sugjest going to the contest prep journeys and start at the first post and read threw. All your Q? can't be sumbed up in a few posts. OR you can go here for some good reading on comp prep.

http://www.bodybuilding.com/fun/layne36.htm

[BigJacob1990]

Ok I read it a little bit, not understood everything because of my english but I will be constructing my diet soon and will posting here so that you guys can help me get it right.

[AustrianOakJr]

With questions like those, youre really best off hiring a prep coach. There arent any magical foods that get you shredded, so asking "what" should I eat wont get you anywhere. You need to figure out what ratio of protein/carbs/fats works for you and thats something that needs to be worked on over time and a prep consultant can help you with that. There are lots of great prep coaches that do online work like Tommy Jeffers, Layne Norton, the guys at 3Dmusclejourney.com, etc. There are also numerous other pros that can be found outside of this website if you do some searching around a bit.

[BigJacob1990]

Okay so I made some diets, they are low/medium/high carb diets. Let me know if they look okay and if not how can I improve them.

LOW CARB

Meal 1: (Pre workout meal) 7oz chicken beast, 1/2 cup oatmeal (1 cup prepared)
Meal 2: (Right after workout) 1/2 cup brown rice (1 cup prepared)
Meal 3: (30 min later at home) 1.5 scoop of whey protein
Meal 4: 7oz chicken breast
Meal 5: 7oz chicken breast
Meal 6: (Post cardio) 1/2 cup oatmeal (1 cup prepared)
Meal 7: 1/2 package of cottage cheese
Meal 8: 1 can of low sodium tuna
Meal 9: 2 scoops of whey protein
(*In addition: Throughout the day 5 egg whites plus 1 whole egg, and some almonds for healthy fat)
Totals: 376g protein, 157.5g carb, 47g fat 2625 cals

Medium CARB

Meal 1: (Pre workout meal) 3.5oz chicken beast, 3/4 cup oatmeal (1.5 cup prepared)
Meal 2: (Right after workout) 1/2 cup brown rice (1 cup prepared)
Meal 3: (30 min later at home) Yogurt
Meal 4: 1.5 scoop of whey protein
Meal 5: 11oz red potato
Meal 6: 7oz chicken breast
Meal 7: (Post cardio) 3/4 cup oatmeal (1.5 cup prepared)
Meal 8: 1/2 package of cottage cheese
Meal 9: 2 scoops of whey protein
(*In addition: Throughout the day 5 egg whites plus 1 whole egg, and some almonds for healthy fat)
Totals: 266g protein, 268g carb, 39g fat 2520 cals

High CARB

Meal 1: (Pre workout meal) 3.5oz chicken beast, 1 cup oatmeal (2 cup prepared)
Meal 2: (Right after workout) 1/2 cup brown rice (1 cup prepared)
Meal 3: (30 min later at home) 2 Yogurts
Meal 4: 1.5 scoop of whey protein
Meal 5: 11oz red potato
Meal 6: 2oz pasta (about 4-6oz prepared)
Meal 7: (Post cardio) 3/4 cup oatmeal (1.5 cup prepared)
Meal 8: 1/2 package of cottage cheese
Meal 9: 1 scoops of whey protein
(*In addition: Throughout the day almonds for healthy fat)
Totals: 169.5g protein, 350g carb, 26g fat 2335 cals

[BigJacob1990]

any one?

[XCriticalBenchX]

OP, I'm doing the Atlantic States as well, at least I plan to. I bulked for 25 weeks, now I am slowly transitioning into cutting.


What I have done is reduce my carbs slightly, and added 10 mins of cardio post workout into the mix. My cal intake is roughly the same as when bulking, just added TT33 non-stim fat burner from i-force and added cardio.

Next step will be to drop cals a slight bit, then the next step will be more cardio, and so forth.

[BigJacob1990]

Just few more days until my preparation. Got all of my supplements and diet waiting for me. I will post some pictures/videos soon to show from what I am starting. The plan is to get as shredded as possible and loose no more than 30 lbs. Current weight is about 230lbs - 232lbs.


One more thing, I will be using Lipo 6X to get shredded. Do you guys know if it has any substances which might make me fail a medical exam for a job ?

[XCriticalBenchX]

Like I said, I am doing this show as well. If your interested, the NPC Lehigh Valley (PA) is a week or two prior to the atlantic states, and may be worth a look as a good warm up for a big show like the atlantic states.

Mike

[BigJacob1990]

Like I said, I am doing this show as well. If your interested, the NPC Lehigh Valley (PA) is a week or two prior to the atlantic states, and may be worth a look as a good warm up for a big show like the atlantic states.

Mike

i would be happy to do it but unfortunately as a college student about 10 days before atlantic states i will be ending my spring semester and because of final exam i would not be able to do that show

[Blazed]

PS88 Representing.

[XCriticalBenchX]

i would be happy to do it but unfortunately as a college student about 10 days before atlantic states i will be ending my spring semester and because of final exam i would not be able to do that show

College student to bro.. my senior year in nursing, I understand.. I'm going to be the only one at my pinning ceromony not eating haha

[BigJacob1990]

Day 7 out of 132
Next week I am starting Lipo 6x. Right now I am just kind of getting used to cardio and a little higher intensity workouts cause I was really not working out hard in my off season.
Measurements:
Forearm left 14in right almost 14in
Thigh left 26.5in right 26.75in
Neck 17in
Waist 41in
Calf left 17.75in right 17.75in
Chest 44.5in
Shoulders 54in
Biceps left 19in right 19in
Starting weight was about 229lbs-230lbs empty stomach when i was waking up and about 235lbs before bed. Here are the pictures:

[XCriticalBenchX]

Looking at your pictures, you have ALOT of work to do, but it can most def be done!!! Bust your ass, and don't give up. I better see you come June at the show, because I will be there for sure.

Good luck man.

[BigJacob1990]

Day 11
I weigh my self earlier today lost some 2-2.5lbs since day 1. Leg day today.

[XCriticalBenchX]

Do you mind posting your leg workout? Not how much weight you did, but what exercises and how many sets.

This is my first week of my prep for the show, and did legs today as well, just want to compare.

[Blazed]

I would guess you would be around 180-185 completely diced.

Get cracking!

[BigJacob1990]

Do you mind posting your leg workout? Not how much weight you did, but what exercises and how many sets.

This is my first week of my prep for the show, and did legs today as well, just want to compare.

i just do the basics, i could never grow big legs, people tell me i have good mass of calfs but i cant get good definition of them, we will see maybe after i get shredded they will come out to look good. i used to screw around on the leg day in the off season but now when i come in i just try to do super sets like lets say one senerio can be regular squats and front head squats together mix them until i can't walk no more, let say 10 reps of squats and few reps of lighter front head squats to pump it up and about 5 - 6 sets like that of each. Then i do some leg extension leg curl and once in a while the girly exercises for the sides of your thighs the ones when you sit and push your legs inward or outward on the sides. It all really depends on which machines the gym has. Sometimes I mix in the walking lounge which I hate for like 2 sets off 15 reps each leg. When i do leg press i try to super set it with 35 degree hack squat in a machine

[XCriticalBenchX]

Ahh gotcha.

I do a continue circuit of,

Leg Extensions.. Hip Adductor.. Hip Abductor.. Walking lunges.. Repeat

I just do that continuously, no breaks non stop for an hour in contest prep

[BigJacob1990]

Day 32
Weight 216.8lbs
Lost almost 15 lbs of water and fat.
Will post pictures in a week or so cause i planned to do them every 4 weeks during the contest prep to control the progress. Lost about 3/4" on arms and a little over 3" in waist. Added Lipo6x few days ago. Great product way more energy even on low carbs and more sweating during cardio. A++ for that product.

[MikeK46]

Better see you at the show on Saturday!