Contest Prep for 2010 Provincials

[shredded_Tris]

Hey Everyone,

So I thought it would be cool to track everything that I am doing for this contest prep. I am going to post my energy levels and cardio etc.
Maybe get some feedback and all that. I'm getting help from a good friend that I have been working with for a couple of years now. This may be a little slow getting started as I still have a long ways to go but here we go:


20 Weeks Out:

Current Weight: 174lbs
Offseason High: 198lbs
Last comp: April 09
Weight from last comp: Weigh in 153lbs, Night Show 149lbs

Contest Diet Method: Carb Cycling

Mon, Wed, Fri, Sun = Low Carb Days - Total current Cals = 2,200 roughly
Tues, Thurs, Sat = High Carb Days - Total current Cals = 2,850 roughly

Curent BF %: Unknown

Current Supplements:
-Syntha 6
-Gaspari Myofusion
-Scivation XTend
-NO Shotgun
-Multi Vit
-Ester C
-Vit B Complex

At this point I am right on track. I want sick conditioning this year and I am determined to get it. The goal was to be in the 160's by the time 16 weeks rolls in which shouldn't be a problem. I just dont wanna have to kill myself to come in sub-par. The less weight I have to lose to get shredded the better!

Rough Training Schedule:

Monday morning 5:30am Empty Stomach abs and Cardio 45min-1hour
Monday evening 5:00pm Chest

Tuesday evening 5:00pm Back + 20min-30min Cardio

Wednesday morning 5:30am 20g protein then Legs
Wednesday evening 5:00pm Cardio 45min-1hour

Thursday evening 5:00pm Bi's & Tri's

Friday morning 5:30am 20g protein then abs and Shoulders and Cardio 45min

Saturday morning 8am Optional Cardio 45min-1hour depending on Weight

Sunday morning 8am Optional Cardio 45min-1hour depending on Weight

**********All of my cardio is Slow Paced HR<130***************

So today is Day 1 we will call it of my posting. I feel awesome today as it is a Carb Day and I cannot wait to train back tonight after being on a 1 week break due to excessive scar tissue build-up in my rhomboids.

I hope to post some pictures maybe soon. Kinda worried about the feedback however. The quality of athletes on this site is awesome and I feel I should be a little sharper before I post some haha.

After taking a year and a half off to put on size I have no idea what my weight will be show date. But I don't give a shit! As long as I come in peeled I will be happy!!

S.T.

[JonnyO]

Good luck bro. I wont comment on how your doing things, but if you got a game plan then stick to it all the way through.

[shredded_Tris]

Good luck bro. I wont comment on how your doing things, but if you got a game plan then stick to it all the way through.

Yeah I will be sticking to the game plan for sure. Feedback on my leanness and all of my methods would be awesome though. I know eveyone here has different opinions so I am ready to learn more. Especially from guys like yourself Jonny who have already been to a national level

[Delt King]

Good luck in your prep dude, if you have any specific questions you want to ask us let us know.

[JonnyO]

Especially from guys like yourself Jonny who have already been to a national level

I been trying to get MP to fix my status up there as I wont be competing this year so I will be Provincial level status. This was going to be my first run at National level but things have taken priority but for the better.

Snap some pictures, I know they suck at the start but as you progress you and us all can see the changes. I cant stand any of my pictures until about 3-4 weeks out when everything starts to come together.

[shredded_Tris]

Ok So the quality of the pictures is Shit but it's a start. I will try and get better ones as we go but it will give you guys an idea.

Pics were taken last night
Weight = 175lbs

Weight this morning 173lbs

did legs this morning. I am beat!! and btw F-10's + NO Shotgun = Cocaine lol I thought my heart was going to burst......separating them from now on!

[shredded_Tris]

I hate these pictures cause you can't see any vascularity or cuts. I need to get a better camera!!!

[natenator]

you def don't need 20 weeks lol

[shredded_Tris]

you def don't need 20 weeks lol

Thanks Nate!

I'm not exactly going all out yet or anything. my real prep will start hard at around 16 weeks or so. I wanna be ready weeks before this year because my conditioning needs to be key. It has been ok in the past but not even close to what I want

[Praetorian]

You will need 16 weeks.
P