I am competing October 11 and 18. I am hoping to put on 5-10 pounds the next 3 months before doing a 6-8 week pre-contest diet for the shows. I will be competing in the men’s physique division of the Canadian NPC affiliate ABBA, and the fitness model division in the WBFF.
Diet:
*UPDATED SEPTEMBER 4 – CHANGES IN BOLD*
Everything is cooked weight, unless noted
1. 500ml egg whites
50g oatmeal – uncooked weight
+ 2 whole lemons or 1 grapefruit
+90g oatmeal – uncooked weight
2. 150g chicken breast
50g brown rice – uncooked weight
100g spinach
3. 150g chicken breast
50g brown rice – uncooked weight
100g spinach
4. 200g wild salmon
225g yam
5. 500mL egg white
100g oatmeal
6. 150g beef liver
3 whole eggs
100g spinach
10g psyllium husk + greens powder
+25g walnuts
Pre workout
1/2 scoop preworkout. 3 pills D-spark from n2bm.com
During workout
30g bcaa + 2g l-carnitine + 5g creatine monohydrate
Post workout
60g whey isolate (Isolation from n2bm.com)
60g oatmeal
greens powder
+40g oatmeal – uncooked weight
Other supplements: N2jointfx and ruthless 3D multi from n2bm.com
2g cla, evening primrose oil, and fish oil per day
digestive enzymes and probiotics with 3 meals per day
I will follow this diet from Saturday – Thursday. Friday will be a cheat day where anything goes but I will try to focus on eating a very high fat, high protein and low carbohydrate diet. Foods like bacon and eggs, good quality sausage and cheese, etc.
Training split:
Day 1: Legs heavy
Day 2: Shoulders and arms heavy
Day 3: Chest back heavy
Day 4: 30 minutes of cardio and abs
Day 5: Legs volume
Day 6: Shoulders and arms volume
Day 7: Chest back volume
Day 8: 30 minutes of cardio and abs <- cheat day
Photos:
Starting weight and measurements:
Morning weight before eating or drinking anything, naked, and after going to the bathroom – 168.1
Waist measurement – 31 inches or 81 cm
Upper thigh measurement – 21.5 inches or 54 cm