- BACK + CHEST
- BICEPS + TRICEPS
My diet consists of 6-8 meals each day, usually about 2-3 hours apart. The proportions weren't a massive concern of mine as I was training a lot so I tried to over eat a little. The real dieting starts now, 1 week after my pre-competition training begun. I have made a deal with myself that I will not cheat at all and if I do it will be punished with a one-hour cardio session. I must add I hate doing cardio I would rather walk over a 10-meter trail of hot coals than to do a 20 minute session of cardio.
The next 10 weeks will consist of a six days a week training split training Everybody part twice. I will be using this training approach every second week and using different methods of training the weeks in-between such as DROP SETTING, SUPER SETTING and basic PYRIMIDING. I want to keep as much muscle mass and bulk as possible. Fear of smallness I guess but having my body fat at 7.7% I do not feel the need to reduce it via use of cardio. If needed one or two weeks out I will do cardio to get the last bit of body fat off I will do it but unless I have to cardio isn't even thought of.
- Sunday- CHEST, triceps
- Monday- BACK, biceps
- Tuesday- (am) legs, (pm) shoulders
- Wednesday- chest, TRICEPS
- Thursday- back, BICEPS
- Friday- (am) LEGS, (pm) SHOULDERS
- Saturday- DAY OFF
I will choose the exercises to do when I get to the gym but the rep scheme will vary from 10-6 reps for heavy days and 12-20 for light days. Every one or two weeks I will do supersets, or drop sets but will always go back to this split you could call it my base.
My diet as I have already mentioned will consist of 6-8 meals throughout the day 2-3 hours apart. I have a very limited amount of food I can choose from as I feel the less you eat the less you want.
SAMPLE DAYS DIET
- Breakfast- 6 egg whites+1 yolk, 1 cup oats + milk
- Morning Tea- Protein Shake, Apple or Orange
- Lunch- 200g Tuna, 1 cup of Rice
- Afternoon Tea- Protein Shake, Apple or Orange
- Dinner- Handful of Chicken Breast, 1 cup of rice, vegetables
- Before Bed- Apple or Orange, protein Shake
The only supplement that is on my grocery list at the moment is a high quality protein powder. One from Muscle Tech or Human Development, which are my favorites. I am not currently using any Creatine, Glutamine, or Thermogenics. I will start to use MRP's in the next few weeks when I start to lower my carb intake but until then they will stay on the shelf and Protein powder will be used only.
Progress photos will be up as soon as I have developed them.