Squat920’s BodyBlog

It’s been a while since I’ve written any blogs on bodyspace…I figured I’d start off by catching everyone up from where I left off…I took off from competing in 2007 so that I could better my physique and be more competitive for 2008…To my benefit, it paid off!..I did two shows this year…I competed in the 2008 NGA Annapolis Championships and the 2008 NGA Potomac Cup..I placed 2nd in both shows and felt very confident about my conditioning and my overall package..With that being said, I am very excited about getting back to a good off-season in preparation for my next set of shows in 2009..My plans for next year are to bring a better and more conditioned package, while gaining a few extra pounds of lean mass…For now, here is my off-season diet plan..

Meal 1

1c. old fashioned oatmeal (uncooked)

2 scoops dymatize Iso-100

1tbsp. organic raw honey

Meal 2

5oz. 96% lean ground beef (cooked)

9oz. sweet potato

1c. dark green vegetables

Meal 3

5oz. boneless skinless chicken breast (cooked)

1c. organic brown rice

1c. dark green vegetables

Meal 4 (post-workout)

40g. waximaize

2 scoops Iso-100

1 serving scivation Xtend

Meal 5

10oz. all-whites

1 whole egg

1 slice fat-free cheese

2tbsp fresh salsa

2tbps. organic peanut butter

Meal 6

5oz. tilapia (cooked)

1.5c green beans

2tbsp. organic peanut butter

Meal 7

2 scoops Dymatize Elite 12

6oz. fat-free milk

..I think this plan should allow me to gain more lean muscle mass, while staying fairly lean..

..During my workout, I drink 4 servings of Scivation’s Xtend (Refreshing Apple flavor)..

..I’m keeping cardio consistent by doing 20 minutes of low-intensity cardio after my workouts, and 2 sessions of 20 minutes of moderate intensity cardio on my off days..

..I’m actually carb cycling until my next pre-contest, but the diet above it accurate to my 1st day..I have a high carb/refeed day on my 7th day..

..Until next time..

Dan 

I will be making my 2nd trip to watch the Mr. Olympia. I was there last year to watch the the biggest upset in bodybuilding history. Even now, I still say that Ronnie Coleman should have won the show. His conditioning on the day of the prejudging wasn’t as sharp as his previous appearences, but was still good enough to win the first couple rounds. If he had shown up on Friday like he did on Saturday, the show would’ve been his, and I would be making my trip to Vegas to watch him go for 10 straight Olympia victories. I think this year’s show will be the most exciting in its 42-year history. Like every other year, I will be rooting for Ronnie Coleman; I hope he brings one of his packages that resembles the Ronnie of ‘99,’03, or ‘05. The competititon will be very stiff this year, too. Martinez is finally starting to dial his conditioning. And after his victory at the Arnold, his confidence will be very high. Jay will fight very hard to retain his title this year, but I think he could be bested by either Ronnie or Victor. I’m also excited to see Dexter Jackson, Melvin Anthony, Toney Freeman, and Gustavo Badell. All of them should do well enough to place in the top 10 this year. I’m also looking forward to the Expo and all of the other events of the Olympia weekend! Four more weeks, and it’s Vegas time!

I plan on getting ready for a bodybuilding competition in about 8 months. So far, I have been staying pretty lean; I’m about 9% bodyfat at 167lbs. I credit 90% of my off-season success to my eating. I have been eating really clean all year long. I haven’t cheated; I have gone out several times for brown rice and sashimi, and several times for steak. I think that if i can keep eating clean and staying focused, getting in shape for the competition shouldn’t be too much of a big transition. Throughout these months, I will be posting my different workout routines and eating habits. My goal is to pack on a few extra pounds of quality muscle mass, while keeping a tight waist and a decent body-fat percentage. I think If I can keep my training intense and dedication high, I should be able to achieve my off-season goal before preparing for my next show.

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