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Post by mrky03 on Jul 21, 2009 19:04:44 GMT -5
Well, I'm back guys! I've never really been away, just gathering myself and getting my diet and training strategy planned for this coming contest season.
I'm concentrating on one show only this year, the NPC Kentucky Muscle, Nov. 14. I'm about 17 weeks out at this point and I've been playing with my diet for about 3 weeks. I wanted to be at a certain point when I officially start my training in a couple of weeks.
I'm going with the Cut Diet this year, its pretty much what I already do anyway with some changes. I've been on the 3000 cal. plan for about a week now and I feel great!
meal 1
2 cups egg whites/2 omega 3 eggs
1 cup broccoli
2 tbsp. nattie peanut butter
1/2 grapefruit
meal 2
6 oz. chicken (cooked)
1 1/2 cups broccoli or green beans
24 almonds
meal 3
same as meal 2
meal 4
2 scoops whey
99g blueberry's
2 tbsp. nattie peanut butter
meal 5
6 oz. sirloin (cooked)
stir fry veggies
2 tbsp peanut butter
meal 6
6 oz. chicken
1 cup veg.
2 tbsp. nattie peanut butter
I've just added Scivation Xtend and Vaso Charge to my workouts so I'll let you know how it goes. I used the two today for my 1 hr. ride on my mountain bike and I felt AWESOME!!
This is my scheduled week off from the gym so I'm just doing cardio and sticking to my diet. I probably won't take another week off until after the show so I better enjoy!
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Post by bigkat on Jul 21, 2009 19:35:46 GMT -5
Well, I'm back guys! I've never really been away, just gathering myself and getting my diet and training strategy planned for this coming contest season. I'm concentrating on one show only this year, the NPC Kentucky Muscle, Nov. 14. I'm about 17 weeks out at this point and I've been playing with my diet for about 3 weeks. I wanted to be at a certain point when I officially start my training in a couple of weeks. I'm going with the Cut Diet this year, its pretty much what I already do anyway with some changes. I've been on the 3000 cal. plan for about a week now and I feel great! meal 1 2 cups egg whites/2 omega 3 eggs 1 cup broccoli 2 tbsp. nattie peanut butter 1/2 grapefruit meal 2 6 oz. chicken (cooked) 1 1/2 cups broccoli or green beans 24 almonds meal 3 same as meal 2 meal 4 2 scoops whey 99g blueberry's 2 tbsp. nattie peanut butter meal 5 6 oz. sirloin (cooked) stir fry veggies 2 tbsp peanut butter meal 6 6 oz. chicken 1 cup veg. 2 tbsp. nattie peanut butter I've just added Scivation Xtend and Vaso Charge to my workouts so I'll let you know how it goes. I used the two today for my 1 hr. ride on my mountain bike and I felt AWESOME!! This is my scheduled week off from the gym so I'm just doing cardio and sticking to my diet. I probably won't take another week off until after the show so I better enjoy! Good luck Joel! The cut diet worked great for me when I was dieting for the show. Glad you liked the vaso..I use it all the time |
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Post by RUBICON19 on Jul 21, 2009 20:46:52 GMT -5
HERE WE GOOOOOOOOOOOOOOOOOOOOO!
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Post by fit on Jul 22, 2009 7:11:51 GMT -5
good luck!
And thanks for posting the diet. Where will the workout fall?
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Post by mrbeefy on Jul 22, 2009 10:04:15 GMT -5
PICS!  |
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Post by mrky03 on Jul 22, 2009 18:43:07 GMT -5
Still just doing cardio this week. I'll start my new training cycle next week.
treadmill 35 min. 10 degree incline, 3.5 mph
meal 1
13 egg whites/2 omega 3 eggs
2 cups broccoli,1/2 grapefruit/2 tbsp. nattie peanut butter
meal 2
6 oz chicken (cooked)
6 oz. green beans
24 almonds
meal 3
same as meal 2
meal 4
2 scoops whey/99g blueberrys/2 tbsp. nattie peanut butter
meal 5
6 oz. sirloin (cooked)
stir fry veggies
2 tbsp. peanut butter
meal 6
2 scoops whey
2 tbsp. peanut butter
1/2 grapefruit
I'll post some pics as I go along, that is the best way to assess my progress.
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Post by mrky03 on Jul 23, 2009 19:20:39 GMT -5
meal 1
12 egg whites/2 omega 3 eggs
1 cup mixed veggies
2 tbsp. nattie peanut butter
1/2 grapefruit
meal 2
6 oz. chicken
6 oz. broccoli
24 almonds
meal 3
same as meal 2
meal 4
2 scoops whey
99g blueberrys
2 tbsp. nattie peanut butter
meal 5
6 oz. sirloin
8 oz. stir fry veggies
18 almonds
meal 6 (carb refeed)
1 1/2 cups green beans
1 1/2 cups oatmeal
6 1/2 oz. grapefruit
1 tbsp. honey
3 tbsp. nattie peanut butter
7 oz. sweet potato
Starting to see things happen! Bdwt. 209
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Post by Roger on Jul 25, 2009 5:04:57 GMT -5
Diet looking good Joel. I love reading where someone else is doing the clean eating. LOL
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Post by fit on Jul 25, 2009 5:41:31 GMT -5
Gotta like that daily steak!
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Post by mrky03 on Jul 25, 2009 18:38:18 GMT -5
Diet looking good Joel. I love reading where someone else is doing the clean eating. LOL Thanks Roger! |
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Post by mrky03 on Jul 25, 2009 18:39:37 GMT -5
Gotta like that daily steak! Yeah, I'm lovin the Cut Diet so far. Started Xtend and Vaso Charge theis week! |
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Post by RUBICON19 on Jul 25, 2009 23:48:19 GMT -5
Gotta like that daily steak! Yeah, I'm lovin the Cut Diet so far. Started Xtend and Vaso Charge theis week! |
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Post by fit on Jul 26, 2009 18:31:42 GMT -5
Joel-
Will you also be using the anagen/fenotest/dialene?
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Post by mrky03 on Jul 27, 2009 18:51:59 GMT -5
Joel- Will you also be using the anagen/fenotest/dialene? I don't know yet honestly. I may use a fat burner this year. |
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Post by mrky03 on Jul 27, 2009 19:00:13 GMT -5
squats (breakin week)
135x10,225x10,275x5,335x5,365x2,405x6,5,5
lunge (on box)
135x6,155x6
sldl
225x6,275x6,315x6,335x6
I'll be sore for days!
meal 1
2 cups egg white/3 omega 3 eggs
broccoli
1/2 grapefruit
meal 2
6 oz. chicken
6 oz. broccoli
24 almonds
meal 3
same as meal 2
meal 4
2 scoops whey
2 tbsp. naturally more peanut butter (sluge)
meal 5
6 oz. round steak
stir fry veggies
2 tbsp. naturally more peanut butter
meal 6
carb load meal
1 1/2 cups green beans
2 cups oatmeal (ran out of sweet potatoes!)
18 almonds
1 tbsp. honey
2 tbsp. nattie peanut butter
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Post by Neal on Jul 27, 2009 19:14:27 GMT -5
Joel,
Diet looks good. What is your current wt/body fat and what is your target?
Neal
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Post by mrky03 on Jul 29, 2009 17:40:54 GMT -5
Joel, Diet looks good. What is your current wt/body fat and what is your target? Neal Neal, I'm currently 208lbs. no idea what my body fat is. I'm about 15lbs. over my normal competition wt. which is 193-195. I'm shooting for a pound a week or until I'm ripped! |
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Post by mrky03 on Jul 29, 2009 17:47:45 GMT -5
Yesterday.....
meal 1
2 cups egg whites/3 omega 3 eggs
broccoli
2 tbsp. peanut butter
1/2 grapefruit
meal 2
6 oz. chicken
broccoli
24 almonds
meal 3
same as meal 2
meal 4
2 scoops whey
2 tbsp. peanut butter
meal 5
same as meal 4
meal 6
5 oz. eye of round
1 lb. stir fry veggies
18 almonds
benchpress
275x6,6
incline db
110x6,6
dip
55x6,6
lying leg raise
35x15,12
cable crunch
115x12,10
30 min. treadmill, 430 cal.
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Post by mrky03 on Jul 29, 2009 17:51:52 GMT -5
pullup
bdwt.x 10,30x8,8
v-grip pulldowns
260x6,240x6
HS low row
3 1/2 plates per side x 6,6,6
shrug
405x6,455x6,6
35 min. treadmill 443 cal.
My ham's are killing me from Monday's leg workout! I planned on doing T-bar rows and rack deads today but it wasn't happening!
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Post by intenceman on Jul 29, 2009 18:12:27 GMT -5
Welcome back, looking forward to this!
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