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

ah24

Looks good del

This one is one im looking forward to as im really wanting to compete in juniors of next couple of years. Im 17 in march so got plenty of time - first time i dont care where i place i just want comp experience..
Second time is going to be my comeback where i wipe the floor with everyone

Good luck mate, and dont forget to log everything - especially bad days!

Delhi

Thats my intention bro...................the good, the bad and the ugly.

DB

good luck Del...

lets get the ball rolling where are the pics??

thanks for props mate

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DB
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Delhi

Starting with the ugly:

I was at teh gym the other day and a guy was telling me about his mate who is a "ripped 18 stone monster", which was fine until of course he mentions that he is entering his first show this year (Same as me).

At first my reaction was "Holy **** I am going to get sluaghtered out there". But as time has passed I now use this negative thought to drive me in the gym, just when I want to put the bar down my mind says "18 stone monster" and I find the inner power to do another rep or so............so I have turned a negative thought into a positve.

As to whether I think I can compete against him............well all I can say is he better be in pristine condition, symmetrical, and be a good poser cause if not, this wee guy is gonna take him out......LOL

Tinytom

I wont comment on the diet cos I know Paul is helping you, and me and him have different approaches.

As for training

1. Trcieps followed by Chest
2. Biceps followed by Back
3. two further arm workouts in the week.

These will over train your biceps and triceps and also limit your potential on the chest and back exercises.

I presume that Glutes and Hams is a spelling mistake and you mean Quads and hams.

TBH mate you only want to be hitting each bodypart once a week and then hammering it with sub maximal weight in order to facilitate calorie expeniture and also force the body to hold on to that amount of muscle.

By overtraining your arms (essentially 3 workouts a week if you include the chest and back workouts) you will just create a catabolic state.

I would change to something like this

Monday - Chest, delts
Tuesday - Back, Traps
Wed - Abs and Cardio
Thur - Quads
Friday - Arms
Saturday - Hamstrings and Calves
Sunday - Abs and Cardio

This allows adequate rest from weights but also provides enough stimulus for calorie expenditure:lift:

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Delhi

Cheers for your advise Tom, I am looking to change up my training anyway (How does / should one train pre-contest?), so comments / suggestions are very gratefully recieved.

Delhi

OK some pictures:

These are a few weeks old and are not a true reflection of my current state. I have lost a fair bit of the flab!!!

I will get some current state pics up ASAP.

Attached Images

Rearlat.jpg (55.2 KB, 588 views)

Delhi

Front biceps:

Attached Images

Frontbicep.jpg (65.8 KB, 577 views)

Delhi

Side chest...................BTW I can pose alot better now too. LOL

Attached Images

sidechest.jpg (24.7 KB, 556 views)

Delhi

As you can see not a big guy, but probs enougth to warrant standing in the first timers class.

Like I said though, I am leaner now than in these pics (Veins in bicep, delts showing now).

RAIKEY

nice one del , and thanks for the mention,

altho, by the time you get to week 8 we ,(DB and i), may be described as "to blame" rather than "an inspiration" ,....lmao

i hope ian (the guy dieting allong with yer) is made of better stuff than my partner,..

he said he'd do the same as me up until the show, ,........

he lasted about 6 days! lol,.....

anyway good luck with it all, and remember, for what its worth , i,m only a PM away when (i said when , not "if") it gets rough,.....




oh and Paul and Tom....good on yer!! as you know , a bloke needs some direction during a prep and its nice to see you helping out as you always do.....

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TypeR

Well done mate, lets see how this goes

looking foward to this one i love these diarys you learn so much!!

Ben

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MmMm

DB

lets get some upto date pics up dude...

post up every 2-3 weeks to see some improvements...

trust me u dont know what you look like untill u see your self in a pic

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DB sleeps with a night light. Not because DB is
afraid of the dark, but the dark is afraid of DB.


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hackskii

Nice legs dude, those things will look awesome when you cut up some more, nice size there.


I totally agree with Tom here on training the arms twice a week, not necessary. I think doing this will cut in to recovery and probably end result is overtraining.

Good luck.

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Scott


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