Delhi

Hi All,
As most of you know I intend to do my first competition this year (NABBA Scotland).

So, as is the norm here is my preparation thread. I know that Tom and Pscarb will also be posting up thier prep plans, but I think this thread will give the board members (especially anyone thinking of competing for 1st time) another angle and more food for thought.

Before I begin I would like to thank a few people;

Firstly, RAIKEY and DB, it was down to you two guys that I decided to even attempt this (Dont know why but you both inspired me).

Pscarb, for being the "Mentor" and listening to a novices crazy questions again (We all know he is a credit to this board).

My training partner (Ianm), who is going to emulate my diet, training etc and help me out by going through the pain and dark days with me.

And of course everyone else on the board who has / will help me out.


Now lets get right into the diet:

At the moment I am doing a carb cycle (low, low, med, low, low ,med, high). Low days look like this:

6 egg whites (With a little protien powder for flavour)

Protien shake (With water)

150g chicken 40g brown rice

150g chicken 40g brown rice

150g chicken 40g brown rice

Protien shake (With water)

250g Salmon / Fillet steak

6 egg whites (With a little protien powder for flavour + a spoon of casein)


In addition to this I am using the following supps:

Creatine
Multi vitamin
Vitamin C
Vitamin B6
BCAA
Omega 3
Glucosamine
L arginine
DLPA


Also drinking 10 -12 cups of water each day



Here is my current training regime:

Mon: Glutes, hams, light triceps

Wed: Chest, Biceps

Friday Back, Triceps

Sunday: Delts, Traps, light Biceps

In addition to this I do calves and abs EOD either in teh house or at the gym.

Cardio is currently 30 mins 6 days a week first thing in the morning (Before Eggs).

I will post up exact sets / reps etc as the thread evolves.

My stats:
15 stone (Down from 15.7 2 weeks ago)
5ft 7
Waist 32
Chest (Cant remember need to re-check think its 47 though)
Arms 17.5 (Down from 18)
Legs 27.5 (Down from 28)
BF% I am guessing 13% (Down from 17%???)

If there is any thing I have missed here / you would like to know..............ask.

Cheers