Prepping for the New Brunswicks on Nov.13, 2010

[Evolution31]

So I am now 9 weeks into my prep and I believe it's time to start jotting things down to share, and to keep track of my progress.

This is currently my first show and I'm pretty nervous/excited to compete.

My split is currently:
Monday - 40mins am Cardio, Back/Rear Delts/Traps, 40 mins PWO Cardio
Tuesday - 40 mins am Cardio, Chest/Bis, 40 Mins, PWO Cardio
Wednesday - 1 hour of Cardio + Abs (High Intensity Interval Training for first half hour, followed by Low Intensity for the last)
Thursday - Legs, 40 mins PWO Cardio
Friday - 40mins am Cardio, Shoulders/Tris, 40 mins PWO Cardio
Saturday - 1 hour of cardio + Abs (HIIT for first half hour, LISS for last half hour)

My diet consists of:
Workout Days:
Meal 1 - 60g carbs, 10g fat, 40g protein
Meal 2 - 0g carbs, 10g fat, 40g protein
Meal 3 - 0g carbs, 10g fat, 40g protein
Meal 4 - (PWO) 60g carbs, 10g fat, 40g protein
Meal 5 - 0g carbs, 10g fat, 40g protein

HIIT Days:
Meal 1 - 30g carbs, 10g fat, 40g protein
Meal 2 - 0g carbs, 10g fat, 40g protein
Meal 3 - 0g carbs, 10g fat, 40g protein
Meal 4 - (PWO) 30g carbs, 10g fat, 40g protein
Meal 5 - 0g carbs, 10g fat, 40g protein

Off Days:
Meal 1 - 0g carbs, 10g fat, 40g protein
Meal 2 - 0g carbs, 10g fat, 40g protein
Meal 3 - 0g carbs, 10g fat, 40g protein
Meal 4 - og carbs, 10g fat, 40g protein
Meal 5 - 0g carbs, 10g fat, 40g protein

On that note I am allowing myself to eat unlimited amounts of green veggies (basically just broccoli, spinach, and green beans).
I also have 2 servings of blueberries per day, one in the morning and one post workout.
The only carbs I am eating is oatmeal in the morning and PWO
For protein I am only eating Tilapia, Chicken and Whey
And most of my fats come from almonds, almond butter and olive oil

Right now I am 184 (198 when I started dieting 9 weeks ago) and I'm still looking to lose 7-15 pounds before the show.

I will be writing down my daily meals, and training just to hope to stay focused over the next 7 weeks, and come in at my best condition for my first show.

[Evolution31]

What I ate today:
1 scoop Scivation Whey (pre cardio)
Meal 1 - 1.5 cups of egg whites, 1 cup oatmeal, .5 cups of blueberries, 4 tsp of almond butter
Meal 2 - 2 medium chicken breasts, 1 cup broccoli, 16 almonds
Meal 3 - 2.5 Tilapia Fillets, 1 cup broccoli, 16 almonds
Meal 4 - 3 scoops of Scivation Soultion 5 (MRP that fits my macros) + 1/2 scoop of whey
Meal 5 (PWO) - 4oz salmon fillet, 1 scoop of Scivation Whey, 1 cup oatmeal, 1/2 cup blueberries, 2tsp almond butter.

Training:
Am Cardio - 20 minutes on Ellipitical, 20 Minutes on Step Mill

PM Training: Back and Biceps
Pull Downs - 4 sets, 8-12 reps
HS Pulldowns - 3 sets, 8-12 reps
Bent Rows - 3 sets 8-12 reps, last set drop set
Deads - 2 sets, 6-10 reps
Cable Rows - 3 sets, 10-12 reps

Standing BB curls - 3 sets, 12 reps
One Arm Preacher Machine Curls - 3 sets, 10 reps
Incline DB curls - 2 sets, 12 reps
Standing Cable Curls - 1 set, Drop set

Cardio - 20 minutes on Step Mill, 20 minutes on Ellipitical

[Delt King]

Throw some pics up.

[Evolution31]

I take weekly progress pics every Sunday, when I take them this week. I'll be sure to put em up. I'll be 6 weeks out :)

[Evolution31]

46 Days Out...

Am Cardio - 30 mins on Stepmill, 10 mins on Tredmill

PM:
Chest and Triceps
HS Machine Press - 4 sets 8-15 reps
Incline DB Press - 3 sets, 7-12 reps
Flat DB Fly - 4 sets, 10-20 reps
Incline HS Press - 2 sets, 8-10 reps
Pec Dec - 3 sets, 10-12 reps

Rope Pressdowns - 3 sets, 12-20 reps
CG Bench - 3 sets, 8-10 reps
Skull Crushers - 2 sets, 12-15 reps
One Arm Reverse Pressdowns - 2 sets, 10 - 12 reps

PWO Cardio - 10 on Ellipitical, 20 on Step Mill, 10 on Tredmill


What I ate today:
1 scoop of Scivation Whey pre cardio
Meal 1 - 1.5 cups of egg whites, 1 cup of oats, .5 cups of blueberries, 4tsp peanut butter
Meal 2 - 2.5 Tilapia Fillets, 2 cups of Spinach, 4tsp almond butter
Meal 3 - 3 scoops of Scivation Solution 5, .5 scoops of whey
Meal 4 (PWO) 2.5 tilapia fillets, 1 cup Spinach, 1 cup of oats, 4tsp peanut butter, .5 cups of blueberries
Meal 5 - 2 scoops Scivation whey, tbls Almond Butter, 1 cup spinach

(Note: I eat my spinach right out of the bag, add a little Lime or Lemon Juice to taste)

[Big D]

I like how you break it down for us man,
great thread, wish you the best of luck.

[Andre Gregoire]

Subscribed.

[Evolution31]

45 Days to Go.

Off Day/ High Intensity Interval Training (HIIT) and Abs

Start on Ellipitical Machine on Level 5, 5 minutes arm up
5 minutes of Level 19 for 15 seconds all out, followed by 45 seconds on Level 8
5 Minutes on Level 5
5 minutes of Level 19 for 15 seconds all out, followed by 45 seconds on Level 8
5 minutes on Level 5
5 minutes of Level 19 for 15 seconds all out, followed by 45 seconds on Level 8

20 minutes on Step Mill

10 Minutes on Bike

Abs
Swiss Ball Crunches - 3 sets 30 reps
HS Crunch Machine - 3 sets 25 reps
Weighted Lower Back Extensions (30 pound bar) behind head - 2 Drop Sets, 15, then 12 reps
Decline Crunch - 2 sets, 25 reps

What I ate today:
Meal 1 - 1/2 cup Oats, 1.5 cups of egg whites, 0.5 cups of blueberries, 4tsp almond butter
Meal 2 - 2.5 Tilapia Fillets, 1 cup green beans, 4tsp almond butter
Meal 3 - 8oz Chicken Breast, 1 cup green Beans, 4 tsp Almond Butter
Meal 4 (PWO) - 2.5 Tilapia Fillets, 1 cup green beans, 4tsp Almond Butter, 1/2 cup of oats, 1/2 cup blueberries
Meal 5 - 2 scoops Scivation Whey, 4tsp Almond Butter, 1 cup Spinach.

[Evolution31]

A nice little treat this morning.

1 cup oats
6 egg whites
3 Splenda Packets
2 tsp Cinnamon
1 Scoop Scivation Whey

Topped with 1 tbls All Natural Peanut Butter
1/2 Cup Blueberries

Approximately:

60g Carbs, 42g of Protein, and 10g of Fat. 500 Cals

YUM!

[Evolution31]

44 Days Out.

Training:

Am Cardio (6am) - 30 minutes on Elliptical, 10 minutes on Bike

Legs (10am)
Leg Extensions - 4 sets, 12-20 reps
Leg Press - 4 sets, Last set Drop Set, 8 plates per side x 10, 6pps x 10, 4pps x10
HS V-Squat - 1 set, 3pps x 20
BB Squats, 1 set, 315x6
Laying Leg Curl - 4 sets, last set drop set, 170 x 12, 140x8, 110x8
Standing Leg Curls - 2 sets x 10

PWO Cardio - 20 mins on Elliptical

Legs were absolutely dead

[Evolution31]

44 Days Out,
What I ate today
1 scoop of Whey in the AM pre Cardio
Meal 1 - Protein Pancake (1 cup oats, 6 egg whites, 1 scoop Strawberry Whey, 4 tsp Peanut Butter, 1/2 cup blueberries)
Meal 2 (PWO) - 8oz Chicken Breast, 1 cup oats, 4 tsp almond butter, 1/2 cup blueberries, 1 rice cake.
Meal 3 - 3 scoops Scivation Solution 5, 1/2 scoop whey
Meal 4 - 8 oz Chicken Breast, 1 cup Spinach, 4 tsp peanut butter
Meal 5 - 2.5 tilapia fillets, 1 cup spinach, 4tsp peanut butter

[shredded_Tris]

Wow bro I think I just died a little when I seen that Pancake pic.
I think I would give my left testicle for pancakes and Peanut Butter right now.
You seem to still have quite a high carb intake. Your Running SciVation type diet by Marc Lobliner right?
Are you still dropping lbs ok? I am interested to see how your conditioning is coming

[Evolution31]

My carb intake isn't really that high:

120g on days I workout (60g or 1 cup of oats in the am, 60g PWO or 1 cup of oats)
60g on HIIT days (30g in the am or 1/2 cup of oats, 30g PWO)
and none on Sundays.

I do however eat 50g of fat per day or 10g a meal.

I started dieting at 198, and I'm 183 as of Tuesday morning. Seems to be working. I'll post some pics Sunday.

[Evolution31]

What I ate today.
Meal 1: 1/2 cup of oats, 1 scoop whey, 6 egg whites, 1 TBLS Peanut Butter
Meal 2: 3 scoops of Solution 5, 1/2 scoop Whey
Meal 3(PWO): 1 cup of Oats, 4tsp almond butter, 2.5 tilapia fillets, 1 cup green beans
Meal 4: 4tsp almond butter, 2.5 tilapia fillets, 1 cup of broccoli
Meal 5: 2 scoops of why, 4tsp almond butter

Shoulders
Smith Machine Press - 3 Sets, 10-12 reps, Last set Rest Pause for 12
Seated Laterals - 3 sets, Lastset drop set
Machine Raises - 1 set, 20 reps
Reverse Pec Dec - 3 sets, 12-15 reps
Rear Cable Laterals - 1 set, 20 Reps
Shrugs - 4 sets 10-12 reps

40 Mins PWO Cardio
25 on Stepmill, 15 on Elliptical

[Evolution31]

43 Days Out, HIIT

Meal 1 - 1/2 cup Oats, 1/2 cup blueberries, 6 eggwhites, 1 scoop scivation whey.
Meal 2 - 1.5 Large Haddock Fillets, 4oz Asapargus, 4tsp Almond Butter
Meal 3 - PWO 1/2 cup Oats, 1/2 cup blueberries, 6 egg whites, 1 scoop whey
Meal 4 - 1.5 Large Haddock Fillets, 4oz Asapargus, 16 almonds
Meal 5 - 2 scoops whey, 4 tsp almond butter

HIIT
5 minutes warm up on Ellipitical
15 seconds all out, 45 Low Intensity 5x
5 Minutes Low Intensity
15 seconds all out, 45 Low Intensity 5x
5 minutes LI
15 seconds all out, 45 Low Intensity 5x

4 sets 25 swiss ball curnches
4 sets 25 Hanging Leg Raises

42 Days Out - OFF
Meal 1 - 2 scoops whey, 4tsp almond butter, 1/4 blueberries
Meal 2 - 3 Scoops of Solution 5, 1/2 scoop whey
Meal 3 - 16 almonds, 8 oz chicken breast, 2 cups of broccoli
Meal 4 - 1 scoop whey, 2tsp almond butter, 2.5 tilapia fillets, 2 cups broccoli

*Slept in today, didn't have enough time to get all my meals in so I added some extra whey in my last meal.

Weighed in at 183 today.

[Evolution31]

6 weeks out

[Evolution31]

Anyone know of any good websites that have posing instruction, from my pics I posted I obviously need some help.

Thanks guys

41 Days Out..
Am Cardio - 40 minutes, 30 on Elliptical, 10 on Stairmaster

Workout - Back, Rear Delts
Reverse Grip Pulldowns - 3 sets - warm up, 1 set all out using Rest Pause
Bent Over Rows - 1 set warm up, 1 set, triple drop, 225x10, 185x10, 135x12
Wide Grip Cable Rows - 1 set warm up, 1 set to failure + Partials at the end
Straight Arm Pulldowns - 1 set, 20 reps all out
Bent Over Rear Laterals, 2 sets warm up, 1 set all out using Rest Pause
Reverse Pec Dec - 1 set 20 reps all out
Deadlift - 1 set, 405x6, rest 2 mins, 1 set, 315 x 8

PWO Cardio - 30 on Elliptical, 10 on Stair Master

What I ate today
Meal 1 - 1 scoop whey, 6 egg whites, 1 cup oats, 1/2 cup blueberries, 1 tbs Peanut Butter
Meal 2 - 6oz chicken breast, 4 oz asparagus, 1 tbs almond butter
Meal 3 - 6oz tilapia, 1 cup broccoli, 1 tbs almond butter
Meal 4 - 6oz chicken breast, 1 cup broccoli, 1tbs almond butter
Meal 5 (PWO) - 1/2 scoop whey, 6 egg whites, 3/4 cup of oats, 1/2 cup blueberries, 1 tbs peanut butter

Note: I sent my trainer an update yesterday and he got back to me this morning saying that I now have 35g of Protein a meal, reducing my cals to 1630 on workout days, 1400 on HIIT Days and 1100 on my Off day.

[shredded_Tris]

Anyone know of any good websites that have posing instruction, from my pics I posted I obviously need some help.

Thanks guys

41 Days Out..
Am Cardio - 40 minutes, 30 on Elliptical, 10 on Stairmaster

Workout - Back, Rear Delts
Reverse Grip Pulldowns - 3 sets - warm up, 1 set all out using Rest Pause
Bent Over Rows - 1 set warm up, 1 set, triple drop, 225x10, 185x10, 135x12
Wide Grip Cable Rows - 1 set warm up, 1 set to failure + Partials at the end
Straight Arm Pulldowns - 1 set, 20 reps all out
Bent Over Rear Laterals, 2 sets warm up, 1 set all out using Rest Pause
Reverse Pec Dec - 1 set 20 reps all out
Deadlift - 1 set, 405x6, rest 2 mins, 1 set, 315 x 8

PWO Cardio - 30 on Elliptical, 10 on Stair Master

What I ate today
Meal 1 - 1 scoop whey, 6 egg whites, 1 cup oats, 1/2 cup blueberries, 1 tbs Peanut Butter
Meal 2 - 6oz chicken breast, 4 oz asparagus, 1 tbs almond butter
Meal 3 - 6oz tilapia, 1 cup broccoli, 1 tbs almond butter
Meal 4 - 6oz chicken breast, 1 cup broccoli, 1tbs almond butter
Meal 5 (PWO) - 1/2 scoop whey, 6 egg whites, 3/4 cup of oats, 1/2 cup blueberries, 1 tbs peanut butter

Note: I sent my trainer an update yesterday and he got back to me this morning saying that I now have 35g of Protein a meal, reducing my cals to 1630 on workout days, 1400 on HIIT Days and 1100 on my Off day.

I could give you a hand if you want bro. It's not like we are in the same weight class or anything. I'm no stranger to posing and have helped a lot of buddies in the past. Plus it's nice to have somebody to get routine advice from too. Let me know what you think. I won't tell anyone at GoodLife about your thread on here so they don't check your pics out either. Hopefully you could do the same. It's nice to have the element of surprize haha

[steve_d]

I could give you a hand if you want bro. It's not like we are in the same weight class or anything. I'm no stranger to posing and have helped a lot of buddies in the past. Plus it's nice to have somebody to get routine advice from too. Let me know what you think. I won't tell anyone at GoodLife about your thread on here so they don't check your pics out either. Hopefully you could do the same. It's nice to have the element of surprize haha

I am the opposite...hate the element of surprise. When I look freaky, I am not the type of guy who hides it in the gym knowing there might be other guys doing the show. The sport is for me, I am only freaky a few weeks out of the year, I'd rather have every chance I can get to see the freakyness, lol.

[shredded_Tris]

I am the opposite...hate the element of surprise. When I look freaky, I am not the type of guy who hides it in the gym knowing there might be other guys doing the show. The sport is for me, I am only freaky a few weeks out of the year, I'd rather have every chance I can get to see the freakyness, lol.

Yeah I am talking about full out revealing though Steve. It's one thing to walk around in a tank. But I'm thinking you dont workout in your posing trunks :P

[Andre Gregoire]

But I'm thinking you dont workout in your posing trunks :P

You guys don't workout in posing trunks????

I do but only the last 4 weeks or so. :yeah




Seriously, at my gym we can't even wear tank tops anymore.

[steve_d]

You guys don't workout in posing trunks????

I do but only the last 4 weeks or so. :yeah

Seriously, at my gym we can't even wear tank tops anymore.

The girls can workout in practically a thong, and the guys need sleeved shirts...That was exactly what it was like when I trained at gym-max in gatineau. I remember getting told I couldn't workout because I was wearing a t-shirt that I simply cut off my sleeves.

Sure, I can understand the rule to get the guys away from their speghetti string tank tops that only cover a small section of their abdominals only...but its a bit much saying we don't want to see my delts, but its fine to see those 5'0 19 year olds weighing in at 200+ pounds wearing nothing but what I swear was a bra and lululemon shorts that would fit a 12 year old. It happened.

[Andre Gregoire]

Yeah got to love Gym Max, they invented the word double standard. he he he

Great equipment though, I go most days at 5am so I don't need to deal with their politics or the typical douchebags that train there at peak times.

[natenator]

Yeah got to love Gym Max, they invented the word double standard. he he he

Great equipment though, I go most days at 5am so I don't need to deal with their politics or the typical douchebags that train there at peak times.
I should go at peak times. I love cracking on douchebags in the gym :D

[Evolution31]

I should go at peak times. I love cracking on douchebags in the gym :D

I go at 6am to do my morning cardio and I'm usually back in between 4 and 5:30, just depending on my classes and homework and such. But when I go then I swear I can point out the whole cast of Jersey Shore. Hah.

[Evolution31]

Am Cardio - 35 Minutes on Step Mill, 5 Minutes on Elliptical

PM Workout - Chest and Bis
Incline Bench press - 3 sets, 1 set 205x7 (Rest Pause, 15 seconds), 205x2
HS Bench Press - 2 sets, 1 set Drop Set 8 reps, 5 reps, 4 reps
Incline DB Flys - 1 set, 1 set Rest Pause 40x10, rest 15 secons, 40x8
Cable Cross Overs - 1 set, 25 reps

HS Bicep Curl - 3 sets, 1 set x 10 (3 force reps + Negs)
Standing BB Curls - 1 set, 1 set drop, 105x10, 85x8, 65x8
Cross Body Hammer Curls - 1 set 20 reps
Standing Cable Curls - 1 set, 15 reps

PM Cardio - 30 minutes Elliptical,

What I ate today
Meal 1 - 1 cup Oats, 1/2 scoop whey, 6 egg whites, 1tbs Almond Butter, 1/2 cup blueberries
Meal 2 - 6oz chicken breast, 4 oz Asapargus, 1tbs Almond Butter
Meal 3 - 6 oz Trout, 4 oz asapargus, 1 tbs peanut butter
Meal 4 (PWO) - 6 egg whites, 3/4 cup whey, 1/2 cup blueberries, 1/2 scoop whey, 1tbs peanut butter
Meal 5 - 6oz trout, 4oz broccoli, 1 tbs peanut butter
Totals: 120g Carbs, 175g protein, 50g fat = 1630 calories.

Weight this morning after first meal = 182.6, down 183.8 from Sunday. Boo-Yah!

[Evolution31]

31 Days Out
HIIT and Abs
5 minute warm up
15 seconds all out followed by 45 seconds LI x 5
5 minutes LI
15 seconds all out followed by 45 seconds LI x 5
5 minutes LI
15 seconds all out followed by 45 seconds LI x 5
on Elliptical
30 minutes LI on Step Mill

HS Crunch 4 sets x 25
Decline Sit Up, 2 sets x 25
Swiss Ball crunch, 2 sets x 25

What I ate today
Meal 1 - 6 egg whites, 1/2 scoop whey, 4 tsp almond butter, 3/4 cup blueberries
Meal 2 - 6 oz Tilapia, 4oz Asparagus, 4tsp almond butter
Meal 3 - 6 oz Tilapia, 5oz Broccoli, 4 tsp almond butter
Meal 4 (PWO) - 6 egg whites, 1/2 scoop whey, 4tsp almond butter, 3/4 cup blueberries
Meal 5 - 1.5 scoops whey, 4 tsp peanut butter, 4 oz broccoli

[shredded_Tris]

31 Days Out
HIIT and Abs
5 minute warm up
15 seconds all out followed by 45 seconds LI x 5
5 minutes LI
15 seconds all out followed by 45 seconds LI x 5
5 minutes LI
15 seconds all out followed by 45 seconds LI x 5
on Elliptical
30 minutes LI on Step Mill

HS Crunch 4 sets x 25
Decline Sit Up, 2 sets x 25
Swiss Ball crunch, 2 sets x 25

What I ate today
Meal 1 - 6 egg whites, 1/2 scoop whey, 4 tsp almond butter, 3/4 cup blueberries
Meal 2 - 6 oz Tilapia, 4oz Asparagus, 4tsp almond butter
Meal 3 - 6 oz Tilapia, 5oz Broccoli, 4 tsp almond butter
Meal 4 (PWO) - 6 egg whites, 1/2 scoop whey, 4tsp almond butter, 3/4 cup blueberries
Meal 5 - 1.5 scoops whey, 4 tsp peanut butter, 4 oz broccoli

Dude you know the competition is 37 days not 31 away right? At least your brain is ahead and not behind!
Keep the chin up bro! Probably see ya later at the gym

[Evolution31]

Dude you know the competition is 37 days not 31 away right? At least your brain is ahead and not behind!
Keep the chin up bro! Probably see ya later at the gym

Damn, guess the diet is getting to me hah

I ended up training and Naturally Fit Fredericton today (Love that gym)

AM Cardio - 30 minutes on Elliptical

PM Workout - Legs

Leg Extensions - 3 sets, 1 set drop set
Leg Press (Super Strong today) 1 set, 1 set (9pps x 7 ) rest 2 mins (7pps x 12)
Squats - 1 set - 315 x 7
Hack Squats - 1 set, 25 reps
Glute/Ham Raises 2 sets x 15(rest pause)x 10
SLD - 1 set (110lb DBS) x 12
Standing Leg Curl - 1 set - 25 reps(per leg)

PM Cardio - 30 minutes Elliptical, 10 minutes tredmill

What I ate today
Meal 1 - 1 cup Oats, 6 egg whites, 1/2 scoop whey, 3/4 cup blueberries, 1tbs almond butter
Meal 2 - 6oz chicken breast, 2 cups broccoli, 4 tsp almond butter
Meal 3 - 3 scoops Solution 5
Meal 4 (PWO) - 1 cup oats, 6 egg whites, 1/2 scoop whey, 3/4 cup blueberries, 1bs peanut butter
Meal 5 - 4oz Wild Salmon, 2 oz Chicken Breast, 2 cups Spinach, 1/2tbs almond butter