Prepping for the New Brunswicks on Nov.13, 2010

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.

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

Throw some pics up.

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 :)

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)

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

Subscribed.

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.

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!

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