Contest prep sponsored by Lecheek Nutrition

mattys4

mattys4

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I started this on saturday but Ill just start from the begining

I want to start by saying thanks to Marms and Lecheek Nutrition for putting this together for me!!! I loved TestodrolX9 and AD3-PCT so im extra excited to see what I can do with the rest of their products. So 9 weeks and 1 day from today 10/6/12 Ill be competeing in my first competition (mens phsyique division). So Im gonna really bust my butt the next 9 to get in the best shape I can and with the help of Lecheek nutrition its going to be an awesome experience. I will post pics and videos of my body transformation and some of my workouts plus diet plan goals etc...

THIS IS GOING TO BE FUN

Current Stats
189lbs
10.5% BF

Goal
~185lbs
~5%BF

I would also like to see some strength increases too along the way and am hoping to be a little heavier then 185
I think with the proper diet and supplementation this is pretty achievable, and I love lifting heavy in my opinion its about
how much you can lift not how much you look like you can lift.

Supplements (thanks again Marms)

OxyECA Black weeks 1-contest 1 cap pre workout, might up to 2 daily after a few weeks depending on how I feel/look
MassHGH weeks 1-contest 3 caps with my casein before bed
HyperT2 weeks 5-contest 1 cap pre workout 1 cap with evening
TestdrolX9 weeks 5-contest 4 caps with my preworkout shake
Ad3-PCT weeks 5-contest 2 caps with MassHGH and casein before bed
Intratest weeks 5-contest 2 scoops workout days scoop off days

Supports
Anabolic Pump 1 cap before carb meals
Orange Triad 6 caps daily
Citrulline Mallate ~6grams Pre workout
Agmatine 1 gram Pre woorkout
BCAAs 5 grams pre plus ~10-20 more throughout the day more as calories go down and cardio goes up

Daily calories for upcoming week 300p/250c/75f 2900cals
I will do one "cheat" meal per week as of right now will add carb up days as well once I go lower
Cheat Meal to me = cheeseburger and ice cream

Workout Routine
Mon Heavy Upper body Rows/Presses etc 1-5 reps
Tues Heavy Lower body Deads/Squats 1-5 reps
Wed Abs/Traps/Forearms
Thurs Light Upper 6+reps
Fri Light Lower 6+reps
sat abs/strech
sun abs/strech

sample day
330am pre workout shake
445am OXYBlack bcaas citmal agmatine
515-645am workout
7am post shake
730 meal 1 with carbs
1030 meal 2 with carbs
130 meal 3 with carbs
330 protein shake/bcaas
530 meal 4 no carbs except veggies (veggies dont count)
730 casein massHGH
8-830 seinfeld reruns and bed.

Im sure I missed some things so if there is anything you want to know just ask. Advice comments criticisms are all welcome.

Ill post day 1 pics tomorow.
 
mattys4

mattys4

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pics from sunday 8-5

lecheek pro 8-4.jpg

frt overall 8-4.jpg

f dbl 8-4.jpg

rside 8-4.jpg

back wide 8-4.jpg

back double 8-4.jpg
 
mattys4

mattys4

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Link to see some of recent lifts

http://www.youtube.com/channel/UCp5G...g?feature=mhee

meal plan for upcoming week. 9 weeks out

330am pre workout shake 48p/36c/2f
430 1oxyblack 10 grams bcaas 1 gram agmatine 6 grams cit mal
700 post shake 48p/36c/2f
730 meal 1 oatmeal, PB, Banana, 4 egg whites 29p/90c/20f
1030 meal 2 greek yogurt ,granola 29p/39c/14f
130 meal 3 8oz lean meat, 1 cup brown rice, 2 cups veggies 1tbs olive oil 47p/34c/20f
400 shake/bcaas 24p/3c/1f
600 meal 4 8oz meat lots of veggies and maybe olive oil depending on meat 44p/0c/15f
800 shake 11/2 scoops casein 1 tbs PB 3 caps mass hgh 39p/5c/10f

goal is 300p/225c/75 fat
I dont count veggies as carbs or calories

maybe add a "cheat" meal friday after work

Todays workout (monday) was awesome otns of energy and focus plus nice pump. I slept like a baby last night woke up took my oxyblack and was ready to kill it. first day using the black before a workout "besides my jane fonda at home abs I do on weekends" and I was impressed energy just kept getting better the longer into the workout I got.

Bench 135x10 185x10 205x5 225x5 245x1 255x1 275 attempt failed 225x5
incline db 60x12 80x8 100x2 PR
neutral db press 60x12 80x5,4
Pull ups bw+40x5 +50x5,4
bent rows 185x10 205x8 225x6 245x5 PR
Rack chins BWx12 BW+65x8,6
cable rows 15x15 18x10 stackx5
Military press 135x6 155x3,3 drop set 155,135,115,95
lat raises 25x12,12,12
spider curls 40x12,10 50x10x8
decline skull crushers 50x10,10 60x10x12
concentration curls ss with tri kickbacks 20x15 for both
rear delt raises ss with db shrugs 20x15 85x15 3 sets
was smoked here looked huge tho

todays workout

Oxyblack still has me feeling good all day appetite is still low been eating because its time to eat not because im hungry.

todays workout

squats worked 135x10,10 185x10 225x5 255x5 285x3 315 failed
deadlifts 135x10 225x10 275x5 315x3 335x2
reverse hack squats 2platesx15 4x15 6x10 8x8
leg press 8 plates x 15 10x 15,15,15
db lunges 50s 10 ea 3 sets
db stiff leg deads 85x15,10,10

diet has been spot on 300/225/75 p/c/f
 

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