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- Joined
- Mar 27, 2003
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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...
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...
