Contest Prep begins!!!
- 11-23-2005, 01:43 PM
Contest Prep begins!!!
The Sunday after Thanksgiving, I begin my contest prepartation. I plan on competing in the NPC NY Metropolitan Bodybuilding Competition in March.
Here are some calculations I came up with to start me off.
I'm 5'6.5", 215 pounds and I'm going to estimate I'm 16% bodyfat. I might be much lower, but if I notice great conditioning earlier than anticipated I can always adjust my diet to accomodate.
According to RMR calculations, I burn 2474 calories per day sans exercise (1903 RMR * 1.3 for sedentary state). Each day will be doing 30 minutes of moderate cardio on a recumbant bike first thing in the morning: 343 calories. I'll be doing About an hour and 15 minutes of virgorous weight training 6 days a week (735 calories). On the 7th day, I will do an extra hour+ cardio to fill in the missing calories.
Total daily caloric expenditure: 3552
Because I'm a simple guy I like to keep diet as much of a no-brainer as possible. For this reason each day will consist of 4 meals and 1 snack. Each meal will be IDENTICAL. The snack will consist of 2 scoops of AllTheWhey 20/30 with water. Here is the breakdown of each meal:
1 grilled chicken breast
2 cups chopped raw broccoli
1 cup cooked wild rice
3 caps of Fish Oil
If I did my calculations correctly, the daily macronutrient intake is:
Hefty amount of fiber in there too.
Total caloric intake: 2431
Caloric deficit: 1121
That's about 2 pounds of fat per week.
I'll modify the diet and cardio as time progresses to take into account the weight I've lost.
At some point I'll probably be adding some "fat burning substances" to the mix, but probably not until at least 4 weeks.
- 11-23-2005, 02:12 PM
ohh hurray this will be fun .. well for me watching .. dieting sucks major ass
i would STRONGLY suggest hiring someone for the last 4 weeks or at LEAST the last week because it can be pretty complicated ... it is expensive however
you can always feel free to PM me .. if i can help in anyway i'd be more than happy to try to
11-23-2005, 02:18 PM
11-23-2005, 02:22 PM
As far as various additional compounds in my arsenal at my disposal.
Hypothetically, in some alternate universe, there is a guy with my name who will be doing the following in addition to this diet plan:
For the last 11 weeks leading up to the contest -
Week 1-10: 100mg Test Prop EOD
Week 4-11: 75mg Tren Ace EOD
Plus, this hypothetical guy might be alternating between clenbuterol + ketotifen and ECA for the last 12 weeks.
Don't have a diurrhetic strategy yet.
If I can remember to, I'll do progress pics.
11-23-2005, 02:34 PM
11-23-2005, 03:08 PM
Contest is mid-March. Usually around the 20th or so.
The NPC hasn't released a contest schedule for next year yet.
11-23-2005, 03:11 PM
i would run the prop a week past the tren as opposed to vice versa as you have it set up
well personally i would run gear starting now all the way until the show
11-23-2005, 03:49 PM
I would never want to run any aromatizing compound the week of a show.Originally Posted by glenihan
I've already submitted myself to the idea that I will feel like **** the week of the show. Might as well make the most of it by making sure I'm as dry as can be.
11-23-2005, 03:55 PM
Hey Null, I know nothing about contest prep, but it might be a good idea to megadose BCAAs (40g) during your prep. I've found that it is very muscle sparing.
11-23-2005, 06:34 PM
Null i cut prop out the last week of my show but there's other things that don't aromatize
IMHO masteron is a must the last 5-6 weeks (haha i know i'm infamous for telling most people not to use it lol)
11-25-2005, 09:55 PM
11-28-2005, 07:57 PM
Ok, First day done.
I gotta say it is TOUGH to choke down 2 cups of chopped broccoli in one sitting. I think I'm going to rework my meals to halve the broccoli content. 8 cups a day is too much. Otherwise I'm going to drop weight too quickly.
11-28-2005, 08:38 PM
Null i feel you on the choking down 2 cups of Broccoli. I am doing the Beverly show, and today was my first day !!! 2 cups of green beans, and 2 cups of salad. One thing i can say is taht i am full, and feeling energized. The guys at Beverly sent me a meal plan as well as said they would coach me so i can say i have the coach part in check. I don't think ill be using any gear, but it is not a tested nor natural show anymore, but i am thinking about the orals to harden me up, so if you have any ideas.
11-29-2005, 10:13 AM
Woke up this morning with a headache. I'm thinking it is dehydration. I'm used to eating food with high water content. So I'm going to have to be religious with drinking water.
11-29-2005, 10:30 AM
11-29-2005, 06:11 PM
11-29-2005, 08:31 PM
Here are some pics.
Front Lat Spread, Rear Lat Spread, Front Double Bicep, and a pic of my imbalanced quads.
I've got a long way to go.....
P.S. Sorry about the ass sweat. I just did cardio in that pic
11-30-2005, 12:26 AM
11-30-2005, 01:25 AM
I'm hesitant to take my shirt of for the time being because the acne on my back has always been really terrible. It's especially noticeable when I don't have a tan.
11-30-2005, 12:46 PM
I don't think alot of us care man.. we either have or have had so it's not like we are judging your complexion.Originally Posted by Nullifidian
11-30-2005, 12:52 PM
12-01-2005, 11:03 PM
12-02-2005, 12:38 AM
12-02-2005, 02:26 AM
12-02-2005, 02:20 PM
Looking thick dude. You should come out very good. We have somewhat similar body types, except my legs are still learning to grow...lol.
Like Glen suggested, work on posing. Your diet looks boring as hell, don't know if I'd have what it takes to do it.
Best of luck to you. I'll be watching this progress with anticipation.
12-02-2005, 02:43 PM
Thanks. Yeah, my diet is definitely boring and I realise, unnecessarily so.
It's just easy to cook. Now that I've been on it for a week, I've been looking at ways to incorporate some variety.
For example, oatmeal for breakfast.
Plus I'm looking into some spices that don't have any calories. At dinner I've been adding garlic powder to my chicken to make it tolerable. LOL, the other day I put cinamon and splenda on it. Sounds gross, but when you're eating the same friggin thing every day four times a day ANY variety is good.
12-02-2005, 07:28 PM
peppers are invaluable too, splenda is a life saver. Fresh onions, green and red peppers work for chicken for grilling. Try also marinades, like lemon juice, barbeque sauce, or italian as a marinade are tasty too. Please take those multi's and extra c because with all the veggies,and chicken you can be sure to get sick with an weaked immune system, from the stress of dieting, and everyday life stressors. Btw you are looking good so kick ass, and good luck !!!
12-05-2005, 12:14 PM
I just made some curry this weekend. Tumeric, ground cayan pepper, garlic powder, and a pinch of onion powder.
I grilled 4 chicken brests last night coated in the stuff. Today I'll find out how it tastes.
Oh, and I changed breakfast. My breakfast is now oatmeal (1 instant packet) with 2 scoops of ATW low carb MRP.
12-05-2005, 01:57 PM
be wary of instant oatmeal usually has a lot of sugar
you can get 1 minute quaker oats that are 100% oats
12-05-2005, 02:07 PM
I second that, also also you might want to consider Grits, as they are filling, low glycemic and need a little butter a little salt, and no sugar.
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