16 Weeks Out.

By: Alex Stewart

The first 4 weeks are in the books and I love the results that I have gotten. I am right on track to be huge and shredded once I step on stage in April. I am happy that I have given myself plenty of time for this contest prep so that I can break my body in slowly.

I have been doing cardio year round so the addition of a little more cardio has not been a shock to my body. Also I eat relatively clean year round so cutting back on the meal sizes has not been bad either. I am actually hungry when I sit down for a meal now.

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Alex Stewart, 16 Weeks Out.

Diet

Below is the diet that I laid out for myself in the beginning. I have stuck to the diet 100% for the first 4 weeks with some minor tweaks but absolutely no cheating. Hunger wise I am doing fine. Energy levels are great during my morning workouts but it is tough to concentrate during school later in the day.

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The only difference is sometimes I replace the 2 scoops of protein powder in meal 2 on off days with 6 ounces of Chicken Breast. For Veggies I have been having 1-1 1/2 Cups of Broccoli.

Off Day Diet:

• 1 Scoop of Elite Whey in water

Meal 1:

• 4 egg Whites
• 1 whole Egg
• 1 cup of oats
• 1/4 cup blueberries

Meal 2:

• 2 Scoop of Elite Whey Protein powder in water
• 1 cup of oats
• 1/4 cup blueberries

Meal 3:

• 6 oz of Chicken Breast
• 7 oz of Sweet Potatoes
• 1 cup of Veggies

Meal 4:

• 5 oz of Lean ground Beef
• 1 slice of cheese
• 1 oz of almonds
• veggies

Meal 5:

• 5 oz of Lean ground Beef
• 1 slice of cheese
• veggies

Meal 6:

• 2 Scoops of MHP Probolic in water

Workout Day Diet:

• 1 Scoop of Elite whey in water

Meal 1:

• 4 egg Whites
• 1 whole Egg
• 1 cup of oats
• 1/4 cup blueberries

Meal 2:

• 2 Scoop of Elite Whey Protein powder in water
• 2 Tablespoons of Honey
• 1 cup of oats
• 1/4 cup blueberries

Meal 3:

• 6 oz of Chicken Breast
• 10 oz of Sweet Potatoes
• 1 cup of Veggies

Meal 4:

• 5 oz of Lean ground Beef
• 1 slice of cheese
• 1.5 oz of almonds
• Veggies

Meal 5:

• 5 oz of Lean ground Beef
• 1 slice of cheese
• 1 oz of almonds
• veggies

Meal 6:

• 2 Scoops of MHP Probolic in water

Training

Below is the first weeks workouts - I was still strong on all lift with energy level extremely high. With the increased cardio that I was doing I think it helped my cardiovascular system because I was not tired on extended sets. The only exercise that I decreased the weight on was Deadlifts. I was still using a lot of weight (405) but don't want to risk an injury.

Training Split:

• Day 1: Chest/Shoulders/Triceps
• Day 2: Back (Width Exercises) Biceps
• Day 3: Legs (Deadlift Day)
• Day 4: Calves
• Day 5: Chest/Shoulders/Triceps
• Day 6: Back (Thickness Exercises) Biceps
• Day 7: Legs (Squat Day)
• Day 8: Calves
• Repeat

Day 1: Chest/Shoulders/Triceps:

• Incline Barbell Bench Press: 5x5 200
• Flat Barbell Bench Press: 5x5 200
• Decline Barbell Bench Press: 5x5 230
• Seated Dumbbell Side Laterals: 4x12 40s Very strict form
• Smith Machine Front Presses: 3x10 45 on each side very slow negative
• Rope Extensions to warm up my Triceps
• A1. Decline Skulls (Close-Grip): 3x12 30 on each side
• A2. Decline Skulls (Wide-Grip): 3x12 30 on each side

Click Here For A Printable Log Of Day 1.

Day 2: Back (Width Exercises) Biceps:

• Close-Grip Pulldowns: 3x12 200
• Wide-grip Pull-ups: 3x12 100 of help on assisted chin machine but very strict form
• Behind the neck Pull-ups: 3x12 100 of help on assisted chin machine but very strict form
• Pullover: 3x10 200 usually I am smoked by this time and I have to use about 150 on this.

For some reason my lower insertion of both biceps was sore so I took it easy on biceps today because I didn't want to risk an injury.



• Preacher Curl Machine: 4x15
• High Pulley Curls: 3x12

Click Here For A Printable Log Of Day 2.

Day 3: Legs (Deadlift Day):

• Deadlifts: 5x5 405
• Smith Machine Back Squat: 4x12 275 As Low as I possible could
• Alt BB Lunges: 2x12 with each leg 25 on each side
• Lying Leg Curls: 4x12 150 only 45 sec rest with these
• Alt BB Lunges: 2x12 with each leg 30 on each side

Calves

• Seated Calf Raises: 5x20 4 plates
• Standing Calf Raise: 3x12 2 plates on each side

Click Here For A Printable Log Of Day 3.

Day 4: Chest/Shoulders/Triceps:

• Incline Barbell Bench Press: 5x5 200
• Flat Barbell Bench Press: 5x5 200
• Decline Barbell Bench Press: 5x5 230
• Seated Dumbbell Side Laterals: 4x12 40s Very strict form
• Smith Machine Front Presses: 3x10 45 on each side very slow negative
• Rope Extensions to warm up my Triceps
• A1. Decline Skulls (Close-Grip): 3x12 30 on each side
• A2. Decline Skulls (Wide-Grip): 3x12 30 on each side

Click Here For A Printable Log Of Day 4.

Day 5: Back (Thickness Exercises) Biceps:

• T-Bar Rows: 5x8 7 Plates Could Have gone heavier for less reps but don't want to over load the lower back



• A1. Under-Hand Barbell Rows: 3x12 205
• A2. Over-Hand Wide Barbell Rows: 3x12 205
• One-Arm Db rows: 3x10 120s
• Barbell Curls: 3x12 25 on each side. For the first time in a long time my left wrist was feeling better, Could have used more weight but didn't want to risk re-injure my wrist so I will slowly add weight each week



• Alt Dumbbell Curls Seated: 3x12 45s
• Machine Preacher: 2x15 100

Click Here For A Printable Log Of Day 5.

Day 6: Legs (Squats Day)

• Leg Extension Warm-up
• Squats: 6x5 275 Perfect Form
• Stiff-Dumbbell Deadlifts: 3x8 120s
• Alt Barbell Lunges: 4x10 135
• Seated Leg Curl: 4x12 230

Calves

• Seated Calf Raises: 5x20 4 plates
• Standing Calf Raise: 3x12 2 plates on each side

Click Here For A Printable Log Of Day 6.

Conclusion

Diet wise I am feeling GREAT. My body is enjoying all the healthy food that I am giving it and at this point I am not eating at much of a deficit so I am rarely hungry.

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I Am Feeling Great.

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Training wise I am also feeling GREAT. With the increased cardio my body has more endurance during workouts and I feel that overall I am getting better workouts than at the end of my bulk. I might not be as strong on all my lifts as before but I feel better overall when I am finished working out.

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