2011 contest prep for Alberta Northerns

Today is Day 1 for my prep for the Northrens in Alberta. This will be my first bodybuilding show so I am pretty nervous already. I was sitting at 223 pounds this morning before I ate my first meal. I am sitting around 18% bf. I am also 5'8.

Training today was my legs. I only did a 5 min cardio warm up on the bike. I wont be starting hardcore cardio until my trainer tells me other wise. I am also coming back from a 2 week break from training so my strength is very low right now.

Monday Legs

Stiff legged dead Lifts 4x(8-12) 195 maxed for 10 reps
High step ups 2 foot platform 4xmax
Squats 2 x (10-12) 2 x (12-15) 2x(15-20) maxed 225
Leg curls 4x (12-15)75lbs per leg
Alt lunges 4x(20) used body weight for now.
Single leg press 6x(10-15) maxed 4 plates a side.
Calf presses on horizontal press 3x(50) maxed at 250lbs

I will try to get pics and more details up such as my diet lay out and measurements.

Enjoy the process! Alberta is a great place to compete at any level.

Yeah I am very excited to finally compete. I just get nervous in front of large crowds

It's REALLY important to overcome that nervousness. Pose, pose, pose, and then pose some more. Practice in front of friends. Video yourself. Lots. You've GOT to sell that physique and show it to its advantage. You work too hard to get stage ready and you owe it to yourself to represent on game day.

My trainer said the same and even if its posing in the mirrors at the gym just do it.

Day 2

Woke up at 5:30 this morning tired as hell but I dragged my ass to the gym. Today was chest day.

5 min of cardio on the bike with the resistance set at 15.
Machine flys 2x(6-8) 2x(8-10) 2x(10-12) maxed 255
Incline bench press 4 x (10-12) Maxed 225
Machine press 3 x strip sets maxed 250 rep range around 4-6 per 20lb drop.
Incline DB flys 2x (12-15) 2x(10-12) 2x(8-10) maxed 60lb dumbbells for 7 reps
Flat bench press 3x (6-8) maxed 205

Meal 1 of the day 08:00am: 3oz oatmeal 1 tbs flax oil 2 scoops of powdered egg protein in water.
Meal 2 11:30: 175 grams of tuna 5 large rice cakes.

Hey brotha congrats on making the step to compete for the first time. Im gonna follow this so if u have any prep questions (that will not in any way undermine your coach) we can all gladly help you. I just want to say this log should be a great place to write your progress and workouts, struggles etc, but just make sure you put the advice of your trainer/coach first because you must have full confidence in them or else it will never work.

As far as ur stats and workouts are concerned this should be a good prep.

Got some questions for ya...

What type of diet do you plan on running (carb cycling, ketogenic, lower carbs, etc).

Post up some pics in every pose and we can give you some pointers to polish ur posing and see where u need to work on.

EDIT- for first show i always notice it takes longer to get in shape because your body has never been down to stage condition. I always tell ppl to start very early so they dont wait till its too late and they are not ready. Its always better to be ready a bit in advance so u can coast and make small adjustments.

To be honest I dont know what kind of diet it is. I am just following what my trainer says lol. But thanks I think next week I will get some pics taken and post them. I will try to get more details down for you guys just new to blogging this stuff also haha. But thanks though. OH I also trust my coach 100% I am going to do what ever she tells me and take what ever she tells me to.

from our ABBA president's Christmas newsletter:

[INDENT][I]2011 looks to be another great year; we will be having our Edmonton posing seminar on January 29th, and a Calgary seminar date will be announced shortly. The Canadian National Natural show is April 23rd in Montreal and the summer ABBA shows start with the Northerns on June 4th, Southerns on June 11th and we will finish up with the Provincials on June 25th! Canadian National shows are on July 23rd (Fitness, Figure and Bikini) and October 9th (Bodybuilding),in Saskatoon and Laval respectively. Please check out the link for further details :

abba.ab.ca/schedule.html

We (David and I) are planning to attend the Calgary seminar; it would be a really good idea to attend one of these seminars. The ABBA exec and members are GREAT and very friendly. You should be able to get a lot of questions answered plus make a few connections so you'll have some folks to shoot the breeze with at your show. :)

Hey thanks I am going to try and make it for that.

Woke up at 5:45 tired and extremely groggy I didnt get to sleep till midnight so that did not help.

Today I worked my back out. Wasnt too bad but I still felt pretty tired tilll half way through.

Machine rows 4 x strip sets max 285 for 5 reps
Lat pull down 4 x strip sets 185 for 12 reps
Cable rows 2x (6-8) 2x (8-10) 2x(10-12) max 255 for 8
Cable pull overs 2x(12-15) 2x (10-12) 2x(8-10) used 120 through out.

Meal 1 90grams of shredded wheat in hot water 2 scoops of egg protein and 1 tbs of flax oil
Meal 2 175 grams of tuna 6 rice cakes
Meal 3 120 grams of chicken 1 1/2 cups of rice
Meal 4 300 grams of veggies 120 grams of chicken 6 oz of potatoes
Meal 5 300 grams of veggies 120 grams of chicken 1 rice cake

Quote:

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Originally Posted by cprom185

Hey thanks I am going to try and make it for that.

Woke up at 5:45 tired and extremely groggy I didnt get to sleep till midnight so that did not help.

Today I worked my back out. Wasnt too bad but I still felt pretty tired tilll half way through.

Machine rows 4 x strip sets max 285 for 5 reps
Lat pull down 4 x strip sets 185 for 12 reps
Cable rows 2x (6-8) 2x (8-10) 2x(10-12) max 255 for 8
Cable pull overs 2x(12-15) 2x (10-12) 2x(8-10) used 120 through out.

Meal 1 90grams of shredded wheat in hot water 2 scoops of egg protein and 1 tbs of flax oil
Meal 2 175 grams of tuna 6 rice cakes
Meal 3 120 grams of chicken 1 1/2 cups of rice
Meal 4 300 grams of veggies 120 grams of chicken 6 oz of potatoes
Meal 5 300 grams of veggies 120 grams of chicken 1 rice cake

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Not to knock your trainer or anything but your protein is seriously low and your carbs are quite high...as a male you should also have 6 meals not five...you might want to discuss that with her. The meal plan you posted would even be too low in protein for a female.
P

Quote:

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Originally Posted by Praetorian

Not to knock your trainer or anything but your protein is seriously low and your carbs are quite high...as a male you should also have 6 meals not five...you might want to discuss that with her. The meal plan you posted would even be too low in protein for a female.
P

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I think shes trying to see how my body will react to eating such little. I am not 100% sure but like I said I trust her so I will follow it.

Quote:

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Originally Posted by cprom185

I think shes trying to see how my body will react to eating such little. I am not 100% sure but like I said I trust her so I will follow it.

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Well instead of waiting to find out here is the jist of the matter...with inadequate protein (amino acids) your body will drop muscle tissue. Trying to see how your body will react....that should be a given gained through experience. Again I am not knocking your trainer but i just see some serious red flags popping up and the question "why" should be foremost on your mind.
P

Quote:

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Originally Posted by Praetorian

Well instead of waiting to find out here is the jist of the matter...with inadequate protein (amino acids) your body will drop muscle tissue. Trying to see how your body will react....that should be a given gained through experience. Again I am not knocking your trainer but i just see some serious red flags popping up and the question "why" should be foremost on your mind.
P

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I guess so I will have to ask her when I see her next.

As P sed protein may be a bit on the low side. I had it at around 140-150g. Not a big deal your coach will adjust shes prolly seeing whats going to happen to see how ur body reacts. Im going to guess tho she will be upping you to prolly 60z portions instead of ur 4.2Oz currently.

Quote:

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Originally Posted by bigtavi8

As P sed protein may be a bit on the low side. I had it at around 140-150g. Not a big deal your coach will adjust shes prolly seeing whats going to happen to see how ur body reacts. Im going to guess tho she will be upping you to prolly 60z portions instead of ur 4.2Oz currently.

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Lol I am hoping because I am starving!!

Quote:

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Originally Posted by cprom185

Lol I am hoping because I am starving!!

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you should be around 270-300g daily approx of protein...thats 45-50g per meal at 6 meals daily.
P

Well today I decided to sleep in because it was a day off. Went and played about 40 min of ice hockey to get the legs going. Arms will be tomorrow morning and I looking forward to that.

My meals this past week have been 100% the same. I am feeling pretty good right now and getting use to eating very little.

lulz

don't get to skinny now on us ;)

Quote:

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Originally Posted by cprom185

Well today I decided to sleep in because it was a day off. Went and played about 40 min of ice hockey to get the legs going. Arms will be tomorrow morning and I looking forward to that.

My meals this past week have been 100% the same. I am feeling pretty good right now and getting use to eating very little.

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Quote:

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Originally Posted by Mr Ontario

don't get to skinny now on us ;)

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haha Ill try not to. I am hoping to have pics up next week ill get some taken while I pose lol.

atta boy, now were talking :)

Quote:

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Originally Posted by cprom185

haha Ill try not to. I am hoping to have pics up next week ill get some taken while I pose lol.

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Quote:

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Originally Posted by Mr Ontario

atta boy, now were talking :)

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lol that will be step 1 of 3 for me getting over my cowardism and getting on stage.

Good luck, I will be cheering you on!

Hello everyone. I am new to the site. I would first like to say thanks for all the great info ont the site and reading threw the forums Its great to see all the encouragment and help given by most. As I said I am new to the site and fairly new to bodybuilding. I have some questions and would like to start a thread ( so im not interupting yours) but i cant seem to find the spot to start one. Could someone gimme a bit of guidence. lol Thank you

Go to the forum you want to post in, on the top left of the threads, you'll see a NEW THREAD button. Click that, title the thread and make your post. Welcome to CBB.