Setting the tone!
I am currently preparing for my very first BB contest coming up this summer. I have been dieting and started slowly cutting down the BF back in January. I am open to any advice as I know I have plenty left to learn.
My Training:
Here's a basic outline of what I do now for training. It has been working well for me, however, it is time consuming. It’s not exact and it varies often but this is the basics of what I do.
-Day 1
Chest
Exercises will vary from week to week including how heavy I go. I have heavy days and lighter days. This is the same for all days and body parts.
Some examples of exercises we do are as follows (not all on the same day obviously):
-All forms of barbell and dumbbell bench press. More incline then decline.
-Flyes/crossovers/crunches, usually with cables and in varying positions
-Some leverage presses
-Pec dec
-Cables
-Day 2
Back
Exercises often incorporated:
-Pull-ups, BW and assisted
-Lat pulldown with various grips and widths, sometimes even using straps to go very heavy or seated on the floor instead of at the bench.
-T-Bar rows
-Cable rows
-Bent over BB rows
-HS shoulder shrugs
-Day 3
Legs
Exercises often incorporated:
-Deadlifts
-Squats
-Box jumps
-Leg press
-Leg extensions
-Hamstring curls (seated, prone, and/or standing one legged)
-Day 4
Delts and Calves
Exercises often incorporated:
-Side lateral DB raises
-DB shoulder press
-Leverage or hammer strength overhead press
-Upright rows
-Cable rear delt work
-Cable lateral extensions
-Standing calf raises
-Donkey calf raises
-Dorsal flexion raises
-One-legged calf press
-Day 5
Arms
This is one that is supersetted, but different. It is often done in three parts. It is a bi/tri/bi superset for 5 or 6 sets, followed by a tri/bi/tri superset for 5 or 6 sets (or reverse order, doesn’t really matter). Then sometimes it’s just bi/tri traditional supersets.
Exercises often incorporated:
Biceps
-Seated arm curls (always one arm at a time, never alternating, both hands holding the same weight throughout the movement). This one involves the arm extending down by your side and then flexing at the elbow until about parallel. This is a great movement to focus on just the bicep and help limit the involvement of the anterior delt.
-Drag curls (usually BB but sometimes smith or even cable as well)
-Seated cable preacher curls
-HS preacher curls
Triceps
-Tricep cable pushdowns with rope attachment
-Tricep cable kickbacks
-Bent over, overhead tricep cable extensions
-Overhead extensions
-Dips (bw, weighted, or bench versions)
-Day 6
Either rest or repeat with day 1
-Cardio
Depending on my goals at the time but I try to do it a few times a week. I hate running so I like to do things like basketball.
Abs are fitted in about twice a week whenever.
I don't log my workouts so I usually don't put weights down unless it's a general estimate. If anybody wonders what I'm doing just ask and I'll make a note of it.
My Diet:
I've altered this a few times and change it as needed. I started with a higher caloric intake and maintained it, then cut down gradually to assess how I respond. Here's is what I'm currently at per day.
Cals: 2000
Fat: 20%---44g
Carbs: 20%---100g
Protein: 60%---300g
I track everything everyday. I use a phone app called myfitnesspal to log everything. It's also available on the web here: Free Calorie Counter, Diet & Exercise Journal | MyFitnessPal.com
A few things about my diet as of now. I eat almost all of my carbs around morning and workout time. So usually with breakfast and post workout. I never eat fat and carbs together. Insulin (response to sugars) is very anabolic but also a storage hormone and is more likely to store fat if it is readily available. I also have BCAA's between meals and once when I wake up at night. I follow alot of the nutritional guidelines as laid out by Lanye Norton.
I'll try to get some pics up later for some comparison/tracking.