3 years lifting. First physique show at 21. Join me in my journey to comp!

[Phoenix9369]

A little background about me:
-Wasn't a very active kid. Spent most of my free time indoors and never really played any sports
-Was weak. really weak.
-Graduated in 2011, and joined a gym (exact date: may 24th, 2011)
-Gym had no barbells and free weights made it only up to 60lbs
-After a year I progressed, but my constant inconsistency in my workouts, diet and sleep made the gains seem normal to minimal.
-Attempted a 200lb dead lift on the smith machine. Snapped my back. Back to square 1.
-Revised my workout, my diet, changed gyms. Got more dedicated
-Had been giving it a great deal of time, dedication an effort to achieve the physique I have today, and decided I have enough bases to prep for physique. Not bodybuilding because I'm still a little too light and would need to add some serious mass, deal with things I don't want to just yet.

The physique show I'm targeting is the Brooklyn Grand Prix
It'll take place October 4th
So I have 15 weeks to prepare for it
I have a "coach" helping me out and supporting me, although all I need guidance with is diet and workout tune up the weeks close to the event.

Diet and supplements
-For now, since I'm aiming to get 10 pounds, I'm a little liberal when it comes to what I eat.
-I don't split my meals into 7 small ones, but rather have 3 or 4 big ones and a snack.
- Added to one protein shake with 5g of Creatine post workout, 5g of bcaa intra workout, and multivitamins upon waking up.
-I get about 350g of carbs, 200+g of proteins, 100g or a bit more of fats, and -strictly under 75g of sugar.
Call it placebo effect or whatever, but I like to keep my sugar intake low.

The Workout
- 5 days a week, 1 day of cardio, Saturday and Sunday off.
- 4 sets and a warm up set
- 15-12-10-8-6(or 8) rep ranges
- super light - as heavy as I can progression
- All abs excercises are Supersetted, and 5 sets of 15 reps.

Day 1 legs and calves
- 5 minutes warm up in the stair master
- 3 sets (25-15-12) reps of light leg extensions
- squats
- leg press
- leg extension
- leg curl
- 5 sets of 25 calf raises

Day 2 shoulders and triceps
- stretching shoulders
- clean and press
- hammer strength machine incline shoulder press
- side raises
- front raises

- skull crushers
- overhead dumbell tricep extension
- underhand tricep push down with straight bar
- tricep push down with rope / straight bar when I feel like

Day 3 cardio and abs
-35 minutes stair master
This has helped my legs get solid. It has also helped my butt, and it's better than the boring thread milk
- will lessen up for my goal now is to gain mass
- hanging leg raises
-decline bench crunches
- captain chair
- side plate crunches

Day 4 back and traps
-lower back stretching
- deadlifts
- t bar rows
- cable low row
- hammer strength pull downs, alternating arms
- pull downs

- dumbell shrugs
- machine shrugs

Day 5 chest and biceps
- incline dumbell bench press
- incline Flyes
- incline hammer strength bench press
- pec dec
* focusing on upper pec development, will add flat bench press soon. Also, better fan of dumbbells than barbell. Makes both my arms work equally IMO

-alternating standing curls
- preacher curls
- spider curls


Workouts last 1:15 to 1:130


Some pictures down below, will update log weekly, or daily if I have great feedback.

Some pointers
- need to work on shoulder development
- need to work on lat development
- need to work on lower back
- need to work on upper chest

Am I going to make it?
Advice / support is greatly appreciated

Me before lifting



Me as of last week




Measurements (taken 2 weeks ago)


How I carry my meals




Stats:
21 years old
5'9"
161 lbs as of this morning
Under 15% body fat
Work 2 jobs, have a pretty busy life
Max lifts: (3 reps)
Bench: 220
Squat:315
Deadlift: 355


Thanks for your time and hope to hear feedback!