It all starts today. Today is the first day of my contest prep for my March 19th competition
Waist measurement: 32 inches (81cm)
Upper thigh measurement: (22.5 inches (57cm)
Diet:
1. 500ml egg white
100g oatmeal
2 whole lemons
2. 200gr chicken breast or turkey breast
50g brown rice
100g spinach, lettuce or kale
3. 200gr chicken breast or turkey breast
50g brown rice
100g spinach, lettuce or kale
4. 1 can wild salmon
50g brown rice
225g mixed vegetable (corn, carrots, peas and green beans)
DURING WORKOUT: 30g BCAA
POST WORKOUT
2 scoops (60g) whey isolate
50g oatmeal
5. 200g beef liver
100g spinach
6. 1 can tuna
3 whole eggs
10g psyllium husk
greens powder
-I will be following this diet every day. On the days where I am only doing cardio and abs, I will be removing all the oatmeal and brown rice from the diet.
Training:
My training split will be as follows:
Day 1: Shoulders/arms heavy
Day 2: Legs/abs heavy (quad focused)
Day 3: Chest/back heavy
Day 4: Cardio/abs 1
Day 5: Shoulders/arms volume
Day 6: Legs/abs volume (hamstring focused)
Day 7: Back/chest volume
Day 8: Cardio/abs
Day 1 photos taken this morning before breakfast after having a cup of coffee:
