6 weeks out from Atlantics, first show....Time to get shredded.

[Evolution31]

So I'm 6 weeks out from my first show, this week I sat down with my trainer and made some changes to my diet and training routine.

Currently my marcos are 250g of protein and 125g of carbs per day.

I'm doing an hour of cardio a day as well, 40 minutes in the am and 20 minutes post work out, I'm doing High Intensity Interval training on Wednesday and Saturday mornings, and I'm hoping keeping track of my progress will keep me motivated.

I'm currently 180 pounds, looking to do the juniors, don't know what other weight class I will enter cause I don't know what weight I will peak at.

Wish me luck and here's to my progress

Evolution31

[Evolution31]

06-03-10
Chest

Flat Machine Bench - 4 sets, 10-15 reps
Incline DB Bench - 4 sets, 10 -15 reps
Incline HS Press - 4 sets, 10-15 reps
Cable Crossovers - 3 sets, 10-15 reps
Pec Dec Fly - 3 sets, 10 - 15 reps
Decline Bench - 2 sets, 10-15 reps

AM Cardio - 20 minutes Elliptical

Post Workout Cardio - HIIT on Elliptical
15 intervals of 45 seconds then 15 seconds all out followed by 15 minutes of cool down.

[Ritch]

That`s a whole lot of volume he has you doing. That much volume while dieting seems like a recipie for disaster. Any fat in your diet?

[Evolution31]

Meal 3 is a large salad with a tablespoon of olive oil.

I was using the Solution Diet by Derek Charlebois, from Team Scivation, was on it for 4 weeks, hit a road block, so I went to this guy.

Derek had me doing much less volume and taking in 210g of protein, 60g of fat, and 90g of carbs 1750 calories.

[Evolution31]

Here's what he's currently got me on

Breakfast: 6 egg whites, 1/3 cup of oatmeal
Post Workout: 2 scoops whey, ½ cup sweet potato
1 multi, 1000g vit c, 400iu vit e

2: 6oz chicken breast
½ cup sweet potato
3: 1 can tuna, large salad, 1 tbs olive oil and lemon
4: 8oz fish, ½ cup brown rice
5:2 scoops whey, 1 cup broccoli
6: 6oz chicken breast.

[Ritch]

just protein meals are a terrible choice. I`d be mad as **** if I were you and spent money on this guy. Could have gotten better info here for free.

[Evolution31]

He charges 450 for the whole 16 weeks, charged me 150 for the last 7. Been doing this diet for a week now and feel absolutley awful.

[Ritch]

Of course you feel like shit, your diet is lacking in essential fatty acids. No omega 3`s either. However the last 6 weeeks, everything is harder, but this guy sure isn`t helping you with the problems you are experiencing now.

[steve_d]

that and the fact that you're barely eating. You should be able to get by on 2000 calories this far out. seems all you need to do though is add a little bit of fat. if you still feel like shit, its all part of the game.

[Gilmour]

I googled this guy and although he has a good build, very good for a natty, he's only 26 years old. He's been training for 11 years, granted, but I don't think the guy has been around long enough to be training people for money. Your diet attests to this. ****ing stupid. If you were entering the Auschwitz Invitational you might do well.

[O-Train]

I googled this guy and although he has a good build, very good for a natty, he's only 26 years old. He's been training for 11 years, granted, but I don't think the guy has been around long enough to be training people for money. Your diet attests to this. ****ing stupid. If you were entering the Auschwitz Invitational you might do well.

It's the internet. Anyone can be an "expert" if they whore themselves out enough.

[Evolution31]

What changes do you guys suggest I make to the current meal plan?

[btufts]

Are you doing the junior provincials or just the atlantics you may see me at either

[Evolution31]

Ended up not doing the Atlantics, I'm a student at the Univeristy of New Brunswick and things just got too hectic, I had an exam the day before the show and I felt like I wouldnt be in very good shape to write an exam.

I'm currently thinking about doing the New Brunswick provincals in November, just looking to make some adjustments. First of all; I'll be using the Solution Diet, used by Marc Lobliner, president of Scivation and will be looking to lean up a tad. Right now I'm at 194, wouldn't mind being around 185 at 7%, therefore it would be much easier for me to diet prior to the show. Upon reaching the first goal I plan on upping my calories and do a lean bulk hopefully to add some size to my arms and calves, while making my delts and traps much more proportinate.

Just a shout out to everyone who did the Atlantics, everyone on stage looked amazing.

[Evolution31]

20-04-10 - Arms

One Arm Preacher Curls - 4 sets - 50x15, 65x15, 80x10, 95x8
Alternate with:
One Arm DB Tricep Extensions - 4 sets - 20x20, 25x20, 30x15, 35x15

Incline DB Curls - 3 sets - 30x12, 40x10, 45x8
Alternate with:
Close Grip Bench - 3 sets - 135x15, 185x15, 225x12

BB Curls - 2 sets - 80x10, 90x8
Alternate with
Skull Crushers - 60x12, 70x12

One Arm Underhand Pressdowns - 1 set - 30 reps

Post Workout Cardio - 25 minutes on stairmaster

Meals
Meal 1: 8 egg whites, 1 cup spinach, 1 cup of Fiber 1, 3tsp all natty peanut butter
Meal 2: 3 Scoops of Solution 5
Meal 3: 2 scoops of Scivation Wher, 1 cup blueberries, 2tsp peanut butter
Meal 4: 6oz chicken breast, 1 cup of broccoli, 1 cup of green beans
Meal 5 (in 2 hrs): 6oz Salmon Fillet, 1 cup asapargus, 2tsp peanut butter
Meal 6: (at 10:30pm): 3 scoops of Solution 5

[Evolution31]

22-04-10 - High Intensity Interval Training

15 seconds all out followed by 45 minutes, 15 times, then 15 minutes of LI with heart rate at 130-150 bpm on ellipitcal

Abs -
3 sets, 25 reps - HS Ab Crunch Machine
3 sets, 25 reps - Leg Tucks
2 Sets, 25 reps - Swiss Ball Crunches
2 sets, 25 reps - Hanging Leg Raises

*Note, no rest between ab sets

Meals
1: 2 scoops of whey, 4 tsp peanut butter, 1 cup Fiber 1, 1/2 cup blueberries
2: 8oz Lean Steak, 1 cup green beans, 2 tsp peanut butter
3: 3 scoops of Solution 5
4: Spinach Salad with 1 can of tuna, and 1tbs of Olive Oil
5: 6oz Salmon, 1 cup broccoli, 2 tsp peanut butter
6: 3 scoops of Solution 5

Chest and Back tomorrow