rp29nct’s BodyBlog

The weekend was quite busy for me, and although I didn’t update this blog, I managed to stick to my pre-contest diet and exercise program. Friday night I was joined in the gym by a friend who encouraged me greatly. Although my strength levels have somewhat plateaued, due to the lower calorie diet, I lifted harder with him there. We performed the Back & Biceps split with the following exercises:
Deadlift, 3 sets, 135 lbs x 8-12 reps
Lat Pulldown, 3 sets, 210 lbs x 8-12 reps
Dumbell Shrug, 3 sets, 55.5 lbs x t 8-12 reps
Dumbell Curls, 3 sets, 45 lbs x 8-12 reps
Preacher Curls, 3 sets, 60 lbs x 8-12 reps

On Saturday, I managed to destroy my legs in another grueling gym session! The split includes Shoulders with the following exercises:
Leg Extension, 3 sets, 220 lbs x 8-12 reps
Leg Curl, 3 sets, 110 lbs x 8-12 reps
Deep Squat, 3 sets, 175 lbs x 8-12 reps
Calf Raise, 3 sets, 210 lbs x 8-12 reps
Crucifix Raise, 3 sets, 25.5 lbs x 8-12 reps
Ballbuster, 3 sets, 30 lbs x 8-12 reps

My back and lats are already well developed, so I’m seeing the most improvement in my shoulders and legs. The hands-on-hips most muscular is quickly becoming a favorite of mine because it shows off the size and separation in my shoulders. Both workouts were distinctly tough, but I was energized afterwards.

Yesterday, was a non-workout day (the second one I’ve had to face), and my body was not as hungry as on the previous one. It was still a temptation to eat some popcorn or almonds or even chips at church, last night, but I stayed true to the diet. Since starting the lower calorie diet last Tuesday, I officially have dropped 1% bodyfat, mostly in my lower abs which is where I tend to store the fat. I’m right on track to drop 5% by the contest on April 12th, as I have 4% more to go! I was extremely happy with this result, and the fact that my bodyweight is maintaining at 185 lbs. If I can drop the fat and maintain the muscle, I’ll be very pleased.

My nutrition plan is set on workout and non-workout days with the following structure:

Workout (2,700 - 2,800 calories)
Meal 1 - 1 cup frosted shredded mini-wheats, 2 cups skim milk, 1 scoop Whey protein
Meal 2 - 4 oz low-fat Cottage Cheese, 7 almonds, 1 small apple
Meal 3 - 6 oz Chicken Breast, 1 cup broccoli, 1 large sweet potato
Meal 4 - 4 oz low-fat Cottage Cheese, 7 almonds, 1 small apple
Meal 5 - 1 cup skim milk, 1 scoop Whey protein, 5g Creatine (pre-workout)
Meal 6 - 1 cup skim milk, 1 scoop Whey protein, 5g Creatine, 5g L-Glutamine (post-workout)
Meal 7 - 6 oz Chicken Breast, 1 cup broccoli, 1 large sweet potato
Meal 8 - 4 oz low-fat Cottage Cheese, 2 flax oil tablets

Non-Workout (2,000 calories)
Meal 1 - 1 cup frosted shredded mini-wheats, 2 cups skim milk, 1 scoop Whey protein
Meal 2 - 4 oz low-fat Cottage Cheese, 7 almonds, 1 small apple
Meal 3 - 6 oz Chicken Breast, 1 cup broccoli, 1 large sweet potato
Meal 4 - 4 oz low-fat Cottage Cheese, 7 almonds, 1 small apple
Meal 5 - 6 oz Chicken Breast, 1 cup broccoli, 1 large sweet potato
Meal 6 - 4 oz low-fat Cottage Cheese, 2 flax oil tablets

So, the only real difference between the two days are the shakes around my workout. In order to boost more fat burning, I plan to start doing jump rope each morning for 15-20 minutes. If my bodyfat equalizes before the contest, then I’ll have to re-evaluate my diet.

I’ve been practicing posing and have gotten some great pointers from my trainer to make everything look smooth and fluid. At least make it look natural, as if I’ve been doing it for at least 5 years! The closer the date gets, the more excited I’m becoming! Tonight is Chest & Triceps, and again I’m having some friends join me in the lifts. Since my strength is plateauing, it’s good to have spotters who can help me push out each rep.

This entry was posted on Monday, March 10th, 2008 at 12:57 pm and is filed under Training, Contest Prep. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.