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lilarnold diet log for Con. USA show Oct. 9th

chris250

Featured Member/ Kilo Klub
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My buddy adam, is getting ready to do his second show ...Last year, he did the Ironman show as a lightheavy and got 4th (?)...this year he will be a lightheavy again, but with better conditioning and more fullness...Here is his starting diet for last week...

here is what im eating and pics. got to work on hiding my lanky arms on some poses.

this is what i ate today and i have been pretty consistent and close to this over the last couple weeks.

i weighed 209 this morning and i measured 8.2% with a 7 site skinfold today.


1. 1pak instant oats, 1/2c reg oats, 10oz egg whites, 1 scoop whey
(KEEP THIS MEAL THE SAME)

2. 7oz chicken or tilapia, 1c rice or 7oz sweet potatoe, 1/2c veggies
(8OZ. CHICKEN BREAST, 1 C. RICE, 1/2 CUP GREEN VEGGIES)

3. pwo: same as meal 1 but all whey. no egg whites
SAME


4. same as 2 (SAME AS I WRITTEN, CHICKEN BREAST, RICE, VEGGIES)

5. same as 2 and 3 (SAME, OR SWITCH UP TO TURKEY BREAST)

6. 8oz ground turkey breast made with taco seasoning powder, 3c lettuce (SAME)

LETS DO THIS FOR 2 WEEKS AND SEE WHERE IT TAKES YOU...THEN AT 12 WEEKS OUT LETS DO A CARB CYCLING DIET, WITH HIGH CARBS AND THEN LOW CARBS...HOW MUCH CARDIO ARE YOU DOING RIGHT NOW ?

I WOULD LIKE TO ADD IN A HIGH CARB DAY ON THE WEEKEND, STARTING THIS SATURDAY...

supps:
- 5g fish oil
-5g creatine
-20g glutamine
-2g epo
-multi 2x day with extra c, e, b-complex





training
- dorian style 4x's per week. only difference is i have been splitting hams and quads to try to bring my legs up a bit

YOU MIGHT WANT TO ADD IN A ALL ARM DAY INTO THE ROUTINE...MAYBE DO A 5-6 DAY SPLIT...SO YOU CAN REALLY FOCUS ON BIS/TRI'S...
 

chris250

Featured Member/ Kilo Klub
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Pics to follow...along with slight changes in the diet....
 

Gunsmith

Featured Member / Kilo Klub
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Jul 30, 2006
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8,642
come on bro , where the pics and update already?
 

lilarnold

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Apr 4, 2007
Messages
230
hahahaha

i just randomly found this .......LOL......im serious...i came on here to look at your log!!!!....and here you started one for me???...HAHA

you can go ahead and post the pics i have sent you chris. this is cool. we will work together and each log it here.

this should be sweet.
 

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