Chris250
MuscleChemistry Registered Member
Well, this is the start of phase one of my precontest prep...We are now 17 weeks out from the Mr.Iowa/Midwest Championships on April 16th, 2011...
These past 2 weeks, my main goal and foucs is to get my eating schdule down to 5-6 solid meals per day...right now, im just focusing on eating lean protein's (chicken, egg whites) some red meat (sirlon steaks or lean ground beef) and whey isolate...My carbs are from oatmeal (flavored kinds, with sugar/for now) and white rice, and white potatoes...So a normal day right now would look like this
meal 1 - 6 -8 egg whites, w/2 yolks
2 pak of flavored oats (strawberry and cream)
meal 2 - 2 scp. Whey isolate shake w/ 1 pak oatmeal (mixed all together)
meal 3 - 8oz. chicken breast (grilled) w/ 1 cup white rice
meal 4 - same as meal 2 (whey shake)
meal 5 - 8oz. lean steak or ground beef (90%)
1 medium potatoe (cut into thin slices and cooked in the oven)
maybe some green vege's, but not always ...
meal 6 - 1 cup cottage cheese
As you can see, its not alot of food for someoen who is 260-265lbs...but my goal right now is to slowly break into clean eating...then as my metabolism gets going, I will be craving the lean protein/carbs....At that point I will up my food intake, and get more of a set diet...For right now, its just a day by day thing....I wont break my macro's down until im 12-13 weeks out from the show...I will lean up alot by just eating clean, and training hard...
Training is split up into 5-6 days a week...and looks something like this ...
day 1 - chest/tricep
day 2 - back/biceps
day 3 - hams/calfs
day 4 - delts/traps
day 5 - biceps/triceps
day 6 - quads/calfs
I'll take a day off when needed (if im overtrained, tired, working alot, ect) but that schedule is pretty close to what I do for bodyparts...I like to hit arms (bis/tri's) twice in a week, as I believe my arms need to come up, a good inch or more to be national level like...Legs are split up into two workouts, to get more out of each workout...With legs, I like to do more overall volume, with higher reps to get my legs to grow...I still use heavy weight, but my rep range is in the 15-25 for most of my sets...I like to do 3-4 sets per exercise...(more sets on my first movement of the day 5-6) I will start out lighter (warm up) and get a easy 15 reps, then add more weight for an easy 12 reps...Then come the work sets, 10 reps (last two reps are very hard, maybe need a slight bit of help) the final set is usually 6-8 reps, (last rep is forced rep) then I tear it down a certain percentage (about 30%) and get 6-8 more reps, the the final tear down I drop another 30% off the bar, and get as many reps as possiable...
I also, like to use Chained out (by ALR) pre workout and during my workout, for recovery, and mental focus...It really seems to work...Im a big believer in it...
I'll have more notes tommarow....
These past 2 weeks, my main goal and foucs is to get my eating schdule down to 5-6 solid meals per day...right now, im just focusing on eating lean protein's (chicken, egg whites) some red meat (sirlon steaks or lean ground beef) and whey isolate...My carbs are from oatmeal (flavored kinds, with sugar/for now) and white rice, and white potatoes...So a normal day right now would look like this
meal 1 - 6 -8 egg whites, w/2 yolks
2 pak of flavored oats (strawberry and cream)
meal 2 - 2 scp. Whey isolate shake w/ 1 pak oatmeal (mixed all together)
meal 3 - 8oz. chicken breast (grilled) w/ 1 cup white rice
meal 4 - same as meal 2 (whey shake)
meal 5 - 8oz. lean steak or ground beef (90%)
1 medium potatoe (cut into thin slices and cooked in the oven)
maybe some green vege's, but not always ...
meal 6 - 1 cup cottage cheese
As you can see, its not alot of food for someoen who is 260-265lbs...but my goal right now is to slowly break into clean eating...then as my metabolism gets going, I will be craving the lean protein/carbs....At that point I will up my food intake, and get more of a set diet...For right now, its just a day by day thing....I wont break my macro's down until im 12-13 weeks out from the show...I will lean up alot by just eating clean, and training hard...
Training is split up into 5-6 days a week...and looks something like this ...
day 1 - chest/tricep
day 2 - back/biceps
day 3 - hams/calfs
day 4 - delts/traps
day 5 - biceps/triceps
day 6 - quads/calfs
I'll take a day off when needed (if im overtrained, tired, working alot, ect) but that schedule is pretty close to what I do for bodyparts...I like to hit arms (bis/tri's) twice in a week, as I believe my arms need to come up, a good inch or more to be national level like...Legs are split up into two workouts, to get more out of each workout...With legs, I like to do more overall volume, with higher reps to get my legs to grow...I still use heavy weight, but my rep range is in the 15-25 for most of my sets...I like to do 3-4 sets per exercise...(more sets on my first movement of the day 5-6) I will start out lighter (warm up) and get a easy 15 reps, then add more weight for an easy 12 reps...Then come the work sets, 10 reps (last two reps are very hard, maybe need a slight bit of help) the final set is usually 6-8 reps, (last rep is forced rep) then I tear it down a certain percentage (about 30%) and get 6-8 more reps, the the final tear down I drop another 30% off the bar, and get as many reps as possiable...
I also, like to use Chained out (by ALR) pre workout and during my workout, for recovery, and mental focus...It really seems to work...Im a big believer in it...
I'll have more notes tommarow....
