It's been over a year sine my last competition at the INBF Long Island Experience IX. After much time off, moved to a new state, new job(s), new trainer, new focus.... My whole world is new and I'm finally ready to go!
2012 WORLD CHAMPIONSHIPS NOVEMBER 9TH AND 10TH - ATLANTIC CITY , NJ
Please visit www.tristone.org for all the contest information. No reason to post ALL the details here.
THE GAME PLAN
- 7 Weeks out right now. Currently 158lbs at 7.7% BF on a 5'7" frame.
- Drop <150lbs to compete in the Open Bantamweight class. I would have done lightweight but the class goes 150 1/3lbs to 164! I just don't feel competitive against someone with 10lbs on me.
- Get absolutely, incredibly, phenomenally, health-endangeringly ripped and conditioned.
PROS: I have the symmetry and design. My physique is balanced and aesthetic. I pose well and have legs that stand out over my past competitors. Color always comes out good, I tan right. Stage presence and charisma have always been outstanding - I make an impression.
CONS: It's really hard for me to get that paper-thin-skin conditioning. My skin is a bit thicker and likes to hold water. Biceps are of uneven size and lack peak (L) 14.25" (R) 14.75". My abdominals have never been the highlight of my physique either. I'm also dieting through football season and my birthday No beer or cake for me.
CURRENT DIET: STANDARD KETOGENIC
Meal 1: 2 eggs, 2tbsp natural peanut butter
Meal 2: 3oz grassfed ground beef 80/20%, 1/2c asparagus cooked in olive oil
Meal 3: Repeat 2
Meal 4: 4oz white albacore tuna, 1tbsp sesame oil
1tbsp coconut oil prior to cardio*
Post workout - 2 scoops IsoPure Whey Isolate
Meal 5: 4oz chicken, 1 oz walnuts, 1tbsp home made pesto (basically 1tbsp olive oil with basil and garlic.
Calories = 1840 = 138g protein, 125g fats, 30g carbs.
*20 minutes on treadmill post-workout 7.0 speed, flat ground. 5 minutes warm up/cool down at 3.0 speed.
5 days/week - Alternate biceps and abs every 48 hours (every other day). Calve raises on some steps 3x30 daily.
MONDAY - CHEST
TUESDAY - SHOULDERS
WEDNESDAY - QUADS
THURSDAY - BACK
FRIDAY - HAMSTRINGS/CALVES
SATURDAY/SUNDAY - Rest unless additional work is needed or a day is missed during the week.
Some nudez to start from last week:
Gotta love the face on that side tricep lol.
4 RPM 1 hour pre-workout
4 NeoVar Pre/Post Workout
3 3Z and 4 Lipo-PM before bed
3mg Fish Oils
Complete Balance Multi-Vitamin
1000mcg Niacin (B3) on select training days.