Hey! How is everyone doing? First off I would like to apologize for lack of updating this part, my part of the website. A lot has been happening and I just wanted to take a break from bodybuilding related matters except training so I could get back into it full steam when I started prepping for this years competitions.
Now that's out of the way first order of business. The shows I am looking to compete in this year are the Junior New South Wales State INBA Championships, the INBA Junior Australian Championships and if I qualify the INBA Natural Olympia in Vegas in the juniors again.
Click here to see more about the Australian INBA.
I really enjoy getting all your email's of support and questions I have a new email address it is sadek69@hotmail.com look forward to hearing from you all.
INBA NSW Juniors – 15 Weeks Out
I am now 15 weeks out from the first competition of the year. I am about 102kg which is about 225 pounds and that is the biggest I have ever been at 15 weeks out.
I got up to 105kg (230 pounds) this off season and did that from a lot of eating, eating everything! I made sure I got a lot of protein, other then that I didn't care what I ate but tried to keep the sugars at a low. I really enjoyed that see food diet but I did get sick of eating towards the end but the fear of not eating tasty foods kept me eating ha-ha!!!!
Anyway it is now winter here so getting up for my early morning cardio is very challenging but I am getting used to it. Here is my daily intake of food and when I am training along with the supplements that I am using.
| MON / TUES / WED | THURS / FRI / SAT | SUNDAY * |
| B4 Cardio (455 am) | B4 Cardio (455 am) | Meal One (9 am) |
| 1 Tablespoon of Coffee 5g L Glutamine 5g L Carnitine |
1 Tablespoon of Coffee 5g L Glutamine 5g L Carnitine |
10 Egg Whites + 4 Yolks 1 Cup Rice 200mL Pineapple Juice Banana 2 Pieces Whole Grain bread 1 Multi Vitamin 3 Tribulus 10g L Glutamine 5mL Garlic Liquid 10g L Glutamine 10g GHC |
| CARDIO (5 am) | CARDIO (5 am) | |
| Meal One (530 am) | Meal One (530 am) | |
| Protein Shake (30gP) 12 Egg Whites 1 Multi Vitamin 3 Tribulus 10g L Glutamine 5mL Garlic Liquid |
Protein Shake (30gP) 7 Egg Whites 1 Cup Oats 1 Multi Vitamin 3 Tribulus 10g L Glutamine 5mL Garlic Liquid |
|
| WORKOUT (630 am) | WORKOUT (630 am) | |
| Meal Two (730-ish am) | Meal Two (730-ish am) | Meal Two (1130 am) |
| Protein Shake (45g) Banana ½ Cup Rice 50g Glucose Powder 10g L Glutamine 10g GHC |
Protein Shake (45g) Banana ½ Cup Rice 60g Glucose Powder 10g L Glutamine 10g GHC |
250g Red meat 2 ½ Cup Rice |
| Meal Three (9 am) | Meal Three (9 am) | Meal Three (2 pm) |
| 300g Tuna Fish Broccoli 1 Tablespoon Flaxseed Oil |
250g Tuna Fish 1 Cup Rice 1 Tablespoon Flaxseed Oil |
Protein Shake (30g) 2 Bananas 1 Cup Oats 200mL Pineapple Juice |
| Meal Four (12 pm) | Meal Four (12 pm) | Meal Four (4 pm) |
| 300g Flake Broccoli |
250g Flake ½ Cup Rice |
250g Salmon Potatoes (120g Carb Worth) |
| Meal Five (3 pm) | Meal Five (3 pm) | Meal Five (6 pm) |
| 300g Chicken Broccoli 1 Tablespoon Flaxseed Oil |
250g Chicken Broccoli 1 Tablespoon Flaxseed Oil |
250g Red Meat 8 Pieces whole wheat toast |
| Meal Six (530 pm) | Meal Six (530 pm) | Meal Six (830 pm) |
| 12 Egg Whites with 1 tomato | 7 Egg Whites with 1 tomato | 250g Red Meat 2 ½ Cups of Pasta 2 Tablespoons Flaxseed Oil 5g Glutamine |
| Meal Seven (8 pm) | Meal Seven (8 pm) | |
| Protein Shake (30g) 2 Tablespoons Flaxseed Oil 5g GLutamine |
Protein Shake (30g) 2 Tablespoons Flaxseed Oil 5g GLutamine |
* I didn't train on Sunday, so that was my day off. I was in bed no later than 10 pm all nights except Saturday!
Training Split:
- Monday – Delts, Traps, Calves
- Tuesday - Legs *
- Wednesday – Back **, Calves
- Thursday – Chest
- Friday – Arms ***, Calves
- Saturday – Back (Heavy Movements)
- Sunday – REST/RECOVERY!
* Glutes, Hamstrings, Quadriceps
** Lats, Middle/Lower Back
*** Forearm, Biceps, Triceps
I am doing back twice a week because quite frankly it sucks. I need to bring it up in thickness in the upper back so if you have any suggestions let me know ASAP. I am doing a second back workout of deadlifts and heavy t-bar rows and seems to be going ok at the moment.
Next week I will explain my diet plan but this week was basically low carb and then a high day on Sunday. I will explain what I am trying to do next week!
Well that is it for this week. Tune in next week for "14 Weeks Out" online journal!
Thanks for your support,
Jimmy Sadek