My training/nutrition log for 2011 -CHRIS250

[Chris250]

ok guys here it is, this is my offical training and diet log for 2011 for the Mr.Iowa, and Jr.National championships (my goals) I got 15 weeks until the Mr.Iowa, and 23 weeks until Jr.Nats...

these first 3 weeks are going to be a breaking in peroid for me..Get my diet down, up the intensity in training...get into the routine of cardio, ect, ect...

I probably will play around with my diet for these first 3 weeks, but I will be eating clean, and no cheating ...unitl im 12 weeks out (in 3 weeks)...So I plan on leaning up alot in these next 3 weeks, my weight is around 265lbs, so im starting a good 20lbs heavier than last time (09 nationals) at the same amount of weeks...

wish me luck...

 

[nuknuk]

nice. 20lbs heavier is good news.

 

[The Dude]

I'll be following closely. Good luck

 

[big in vegas]

I can't wait to see this one, you have me as a follower

 

[saudades]

^ ^ ^ +1

 

[8thangel]

Going to be following this one for sure!

 

[Chris250]

Ok here is my diet for this week, like I said its gonna be kinda loose until I get it all together...

meal 1 - whey isolate (prescription nutrition whey isolate) 2 scp.
1 packet of oatmeal (the sugar kind)

meal 2 - 10oz. Chicken breast
1 cup White rice

meal 3 - same as meal 1 (whey and oats)

meal 4 - 10oz. Chicken breast
1 cup White rice

meal 5 - 10oz. lean red meat
1 cup White rice or brown

meal 6 - 1 cup low fat cottage cheese

supplements - vit.min pack, 2 per day. extra vit C and E, pre workout prescription nutrition Explosion, during workout BCAA n More, no thermo's yet...just wait it out and see what my body does for the next 2 weeks...

 

[mickdoo]

what kind of chicken, reason I ask this guy prepping was told only Foster Farms nothing else by his coach

 

[Chris250]

I have a a place here in my home town that sells meats...not sure where they get it...prob. some farm around the area...but its super lean, and very good chicken

 

[MightyJohn]

Starting out 20lbs heavier is awesome keep Us posted Chris

 

[8thangel]

Hi Chris,

I'm certain you know what you're doing so don't take this wrong but I'm curious at your choice of what looks like primarily white rice for carbs with a couple meals?

I like white rice sometimes like in Sushi for instance or as an occasional side but pretty much always stick to brown other wise as it and oatmeal I thought were pretty much gold standards of complex carbs.

Could you detail your choice of the white vs. brown there? No biggy, just curious.

Thanks

 

[Chris250]

Hi Chris,

I'm certain you know what you're doing so don't take this wrong but I'm curious at your choice of what looks like primarily white rice for carbs with a couple meals?

I like white rice sometimes like in Sushi for instance or as an occasional side but pretty much always stick to brown other wise as it and oatmeal I thought were pretty much gold standards of complex carbs.

Could you detail your choice of the white vs. brown there? No biggy, just curious.

Thanks

no prob, bro...ok here it is with white rice...the reason I start out with white rice is because I believe you need to have foods to take away from later in the diet...what I mean is, that if you start out with brown rice, then all you can do is take it away or lower the amounts...with white rice (since I ate what I wanted in the offseason) I can start out with a certain amount and still get lean for awhile, then lower it, then change over to brown rice or a slower carb choice...I believe that if you can get away with certain foods, and still get lean then you should do that...Until you cant get any leaner anymore...then change over to a better carb choice...I do the same with my red meat...start out with 85% lean, then go to 90% then to 94% or whatever then change to chicken, turkey or fish or whatever...gotta pace yourself, and give the body a reason to change...

 

[Chris250]

Starting out 20lbs heavier is awesome keep Us posted Chris

yeah, amazing part is im using less amounts in super supplements then I have for a few years now..just my health is better, and im doing some other things to produce growth...

 

[Chris250]

So far this week, im been pretty good on the diet part..havnt cheated at all...and keeping to my gameplan...

Training has been great this week, had a killer quad/ham workout monday night, delts tuesday night, and last night (thurs) did arms on there own...Today, I plan on doing back, (friday) then Saturday some more leg work (more quads, calfs)...Sunday will be Chest, and some triceps...No its not a set routine, im just going by feel and what I need to work on the most...

 

[Chris250]

Had a good back workout yesterday...

did rack dead's up to 585 for 6 good reps, then 405 for 23 reps, right afterward

then did some pulldowns to the front, bent DB rows (two arms), then finished out with straight arm pulldowns ... good workout, great pump

 

[nuknuk]

Had a good back workout yesterday...

did rack dead's up to 585 for 6 good reps, then 405 for 23 reps, right afterward

then did some pulldowns to the front, bent DB rows (two arms), then finished out with straight arm pulldowns ... good workout, great pump

which handle attachment do you use for these? ^

 

[Chris250]

which handle attachment do you use for these? ^

I use a rope one, to get my elbows as far back as possiable...

 

[MightyJohn]

yeah, amazing part is im using less amounts in super supplements then I have for a few years now..just my health is better, and im doing some other things to produce growth...

In terms of diet or training or both..? Thanks

 

[Chris250]

Diet program that my training and I decided on

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ok so the diet at each meal is going to look like this....We are going to do keto style again...

8 meals of

40 grams protein
15 grams of fats
trace amounts of carbs (except post workout 25-40 grams, of Brown Rice)

Protein sources are, eggs whites and yolks, chicken, turkey, red meat, whey isolate, whey pro blend (presricption nutrition), white fish, and salmon

fat sources are, olive oil, natural penut butter, coconut oil, omega 3/6 caps, mac nut oil, then sources from my meats, and yolks

no carbs except weekend (saturday) carb up, start out with fast acting carbs then go to med, to slow acting carbs by that evening, cut carbs out after 6 pm...

supplements pre workout are BCAA n more (3scp) and Explosion (3 scp), start drinking about 30 mins pre workout, until about half way threw...

 

[Chris250]

In terms of diet or training or both..? Thanks

no I mean in my aas program...I have really backed down from 09 season..I just have decided that doing 3 + grams wasnt for me..and the sides where getting bad at the end of my prep..Now, the most I will do, is around 1 gram total of aas...example would be 500mg test, and 250 of deca, and maybe an oral at 20mg per day...(counting only aas not, anti e's, peptides, or hgh, igf) I have pretty much done this year, that way in cycles (if im off cycle it is 200mg of hrt test) I do 8-10 weeks on and 8 weeks off...Now ofcourse I will run a bit longer cause of the contest, but I will have blood work done...