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