pob80

Well here it is my 14 week journey to compete in the nabba south east on the 3rd of may and the muscle mayhem on the 11th of may in the novice class I started prep on monday 28th of jan. The last show I competed in was the mr hercules back in september as a first timer. This time im smaller and leaner then I was from where I started my prep before the plan being I can grow into both shows by dieting on higher carbs, at the moment im 17 and a half stone with out line of my abs at 6 foot 2 areas I need to improve are legs and chest I know in 14 weeks I wont bring them into proportion but im going to work my ar5e off to bring them up. Allso being tall I need to try and stay as full as I can to avoid looking stringy on stage.

DIET

Meal 1
5 grams glutamine, 50 grams of matrix which is a blended protein cookies and cream is laaarvly
100 grams of oats dry weight with 1 table spoon of organic peanut butter

Meal 2
180 grams cooked weight of lean steak mince (made into burgers and grilled on george foreman grill)
75 grams dry weight brown basmati rice
100 grams mixed green beans and broccoli
1 table spoon of extra virgin olive oil

Meal 3
75 grams WMS
15-20 minutes later 10 grams glutamine 50 grams isolate whey be using nectar stawberry and kiwi flavour yum!

Meal 4
180 grams cooked weight of chicken breast
75 grams dry weight brown basmati rice
100 grams mixed green beans and broccoli
1 table spoon of extra virgin olive oil

Meal 5
5 grams glutamine 50 grams matrix blended protein
100 grams powdered oats from bulk powders
1 table spoon extra virgin olive oil

Meal 6
180 grams cooked weight of chicken breast with organic peanut butter spread on

Meal 7
180 grams of coley
100 grams mixed green beans and broccli
1 table spoon of extra virgin olive oil

This is a plan for training days on none training days meals 2 and 4 will be 50 grams of rice instead of 75 and wont be having the wms in meal 3 either.

Training

Mon- Chest, biceps
Tues- Quads full intensity, hams light, calves full intensity
Weds- Rest
Thurs- Light chest 4 sets then shoulders, triceps
Fri- Hams full intensity, quads light, calves full intensity
Sat- Back, traps
Sun- Rest

20 minutes on a treadmill will be done after every weight workout and 40 minutes on an exercise bike will be done before meal 1 on mon, weds, thurs, sat and sun.

Kezz

good luck mate, will you keep the protein foods the same all nthe way through, ie mince etc??

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shorty

aye good luck... you look fookin ripped in you avi!!!

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pob80

Thanks mate I am going to try to might access everything after 5 weeks and see how im going, I was doubtfull using the mince but its very lean and after speaking with a certain national level class 1 competitor who is dieting now to he's going to be using red meat for at least 2 maybe more of his meals so gave me the idea to try it.

Kezz

well its worth a go, a lot of people use steak anyway and it makes a good change from the norm, i think i will use it in my diet too, i will also use turkey mince to make burgers too

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DB

Hey mate!

best of luck at teh show i hear there is some real competition in that class lol

Carbs are pretty low aint they? aound 250g?

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pob80

Been thinking of raising them up a bit trying to see where I can make adjustments I get on well with reducing or even phasing carbs later on. Any pointers any one wants to make be great

pob80

Heres a few pics from my first show want to be alot fuller then I was here I dieted on to little carbs for my frame

pob80

I made adjustments 2 my carb intake on my diet plan and edited it.

Kezz

lookin good in the pics mate

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pob80

Thanks mate want to try to aim to be alot bigger and fuller and harder then I was in those pics hence the higher carbs

kboy

Good luck with the show,,
Looking good in the pics, you look to have more vasularity than the other guys in the pics..

GYMBABE

hi pob - this was the MR Hercules show in colchester wasnt it? I was there hun, good show.

Can i ask - when you have meal one - how do you prepare oats? With water and then add supps?

pob80

Hi yes it was, are you from colchester? I prepare my oats with water and a bit of salt cook in microwave then after add the peanut butter stir it in and have my protein shake on the side with my glutamine.

GYMBABE

no not from colchester hun about 20 miles away but a guy i work with told me about the show so i thought i would go along and check out the female competition .

Where do you train hun?