|
|
Post by mrky03 on Jul 3, 2008 19:17:03 GMT -5
Ok folks I started my contest prep this week, true it was my scheduled week off from the gym but I did start my diet! I've got 4 full months to prepare for this so I'm expecting to come in at my all time best.
meal 1
2 cups egg whites/2 yolks
one serving oats
meal 2
6 oz. tuna
one serving oats
meal 3
8 oz. chicken breast
4 cups salad/lite honey mustard
meal 4
1 1/2 scoops whey
meal 5
handful of almonds
meal 6
Texas Roadhouse
8 oz. sirloin
baked sweet potato
house salad
I'm basically cutting carbs and calories down this week, keeping myself a little hungry but not starving. I'll try to get more into detail as I go along with my journey.
|
|
|
|
Post by Roger on Jul 4, 2008 8:36:16 GMT -5
So far I'm liking your Diet
Texas Roadhouse
8 oz. sirloin
baked sweet potato
house salad
|
|
|
|
Post by RUBICON19 on Jul 4, 2008 9:21:30 GMT -5
So far I'm liking your Diet Texas Roadhouse 8 oz. sirloin baked sweet potato house salad I'm with Rog.!!!!!!! Lets go!  |
|
Blazin j
Novice Bodybuilder
I'm Cumin!
Posts: 46
|
Post by Blazin j on Jul 4, 2008 9:31:40 GMT -5
;D Nice, your going to come in a lean mean fighting machine...
|
|
|
|
Post by fit on Jul 4, 2008 12:36:39 GMT -5
You'll look shredded sooner than you think. I imagine you kept pretty lean off-season?
|
|
|
|
Post by mrky03 on Jul 4, 2008 13:14:33 GMT -5
You'll look shredded sooner than you think. I imagine you kept pretty lean off-season? I'm giving myself plenty of time so I can try a few different things this year. I'm pretty lean though, bdwt. was at 207 this morning at the gym and I usually weigh in at 193 or so. Really I don't care how much I weigh as long as I maintain all my lean mass and get "shrink wrapped"! Yeah, Roger I'll eat meals similar to that occasionally right up to my show. I'll try to post regular progress pics along the way, I've found that nothing tells me how I'm coming along better than pictures. |
|
|
|
Post by mrky03 on Jul 4, 2008 13:28:02 GMT -5
Nothing like starting a new training cycle on Friday! With my training rotation that I've been using I train 2 days in a row and rest on the third so its never going to fit into a 7 day week anyway. Anyway the extra recovery days are working out well for me.
squats
135x10,225x10,275x6,315x6,365x6,6
I went wide stance rock bottom, these are really bringing out my adductors and hamstrings like nothing else that I've done. How did I miss this all these years?
leg press
760x9,7
These were out of my usual 4-6 rep range but they felt a little light so I just kept going.
hack squats
4plates each side x 6,6
I went high and wide on these. I'm going to proceed carefully with hacks they can be tough on my knees.
sldl
315x6,335x6
seated leg curl
190x8,6
I finish leg curls with some partial reps at the end of my last set.
I'll just go moderate the first run through on each bodypart and increase intensity conciderably from here.
meal 1
2 cups liquid egg whites
1 serving oats
pre workout
N.O.Xplode
during my warmup sets of squats I drank 40g. whey isolate/15g.dex/5g creatine
post workout
40g. whey/30g. dex./5g. creatine
meal 2
12 oz. chicken breast
1 serving oats
meal 3
|
|
|
|
Post by Roger on Jul 4, 2008 16:08:59 GMT -5
It looks like it has begun. Going to enjoy following you progress and learning from it.
|
|
|
|
Post by mrky03 on Jul 5, 2008 15:55:01 GMT -5
benchpress
135x10,185x6,225x4,275x6,5
incline barbell
245x6,6
incline dumbbell
110x6
triceps pressdown
85x6,100x4,130x6,6
lying tricep ex.
110x6,6
I'm still acclimating back into training this week so I didn't take any of my sets to failure. I try to build momentum at the beginning of a training cycle. Good workout though I felt each exercise and my joints feel good!
meal 1
2 cups egg whites/2 yolks
1 serving oats
pre workout
NO Xplode
during warmup/ 40g whey iso./15g. dex./5g. creatine
post workout
40g. whey iso./30g. dex./5g. creatine
meal 2
6 inch roasted chicken sub
meal 3
6 oz. tuna
meal 4
10 oz. sirloin
broccoli
small salad
16 min. Max-OT cardio 215 cal. level 6 out of 8 for 12 min. level 7 for the last 4 min. I used my bike at home for this, I'll probably be using it alot this year, its just more convenient than making 2 trips to the gym. To give the right intensity to Max-OT cardio you really need to do it 6-8 hours before or after your weight training session.
post cardio
1 scoop whey/3 tbsp. dex
I'm not going to cut carbs too drastically since I'm so far out from my contest. I'm planning on being more precise this year with my macro's and drink lots more water during my prep.
|
|
|
|
Post by Roger on Jul 6, 2008 6:56:00 GMT -5
Looking good Joel, I like your style of training
|
|
|
|
Post by intenceman on Jul 6, 2008 15:43:55 GMT -5
Looks like a great start! I feel sorry for the other guys.
|
|
|
|
Post by mrky03 on Jul 7, 2008 14:48:11 GMT -5
bent over row
135x10,185x5,225x4,275x6,295x6
pulldowns
220x6,6
seated cable row
240x6,6
alt. dumbbell curl
70x6,65x6
barbell curl
135x6,6
meal 1
1 cup liquid egg whites/1 scoop whey
1 serving oats
pre workout (during warmup)
40g.whey isolate/15 g. dex./5g. creatine
post workout
40g. whey iso./30g. dex./5g. creatine
meal 2
6 oz. tuna
veg.
meal 3
2 oz. mozzerella
almonds
meal 4
|
|
|
|
Post by Tim Wescott on Jul 7, 2008 19:15:33 GMT -5
Looking great Joel..........can`t wait to see the condition you get into this year!! As I always say sometimes...............STAY ON POINT !!! |
|
|
|
Post by mrky03 on Jul 8, 2008 17:18:39 GMT -5
Looking great Joel..........can`t wait to see the condition you get into this year!! As I always say sometimes...............STAY ON POINT !!! Thanks Tim, I've got to step things up this week! Got to get that sense of urgency about me! |
|
|
|
Post by GerryT on Jul 8, 2008 17:22:27 GMT -5
Great start, Joel! Know you will stay on track. Much success!
|
|
|
|
Post by mrky03 on Jul 8, 2008 17:26:12 GMT -5
seated dumbbell press
90x6,6
seated military press
175x6
machine lateral
70x6,6
bent over lateral
50x8,60x8
barbell shrug
405x6,425x6,6
Max-OT cardio, 16 min. manual mode, level 12 out of 20. 4.9 mi. 170cal. (Thought I was gonna die!) If you feel like quiting the whole time you're doing it right!
meal 1
2 cups egg whites/2 yolks
1 serving oats
meal 2
6 oz. tuna
1 serving oats
meal 3
6 oz. chicken breast
6 oz. ground beef
meal 4
40g. whey
pre workout
40g. whey/15g. dex./5g. creatine
post workout
40g. whey/30.g dex/5g. creatine
meal 5
12 oz. tilapia
2 servings peas
meal 6
3 oz. mozzerella
|
|
|
|
Post by mrky03 on Jul 9, 2008 17:59:06 GMT -5
Great start, Joel! Know you will stay on track. Much success! Thanks Gerry! I'm looking forward to it! |
|
|
|
Post by mrky03 on Jul 9, 2008 18:05:11 GMT -5
30 min. treadmill, 10 degree incline, 3.5 mph. 421 cal. 1.75 mi.
Just did cardio today. Gotta get back into condition!
Meal 1
2 cups egg whites
almonds
meal 2
6 oz. tuna
2 oz. mozzerella
almonds
meal 3
6 oz. tuna
1 oz. mozzerella
2 cups peas
meal 4
2 scoops whey
post cardio
40g. whey/30g. dex./5g. creatine
meal 5
8 oz. rotisserie chicken
4 cups salad/vinegar and oil dressing
meal 6
3 oz. mozzerella
Gonna start carb cycling today. Gotta get serious, 17 weeks to go!
|
|
|
|
Post by Roger on Jul 9, 2008 19:08:38 GMT -5
As always looking good Joel
|
|
|
|
Post by Tim Wescott on Jul 10, 2008 4:58:56 GMT -5
I`m liking that diet Joel..........looks tight!
|
|
