- Joined
- Dec 18, 2007
- Messages
- 707
Okay, here it goes. My daughter works at the front desk of a gym. Never trained, but was involved in dance as a kid and in college, so she's athletic. A trainer there who's an IFBB pro asked her if she competes, and she said she doesn't train. The trainer offered her a deal, and she came home and asked if I would prep with her. Who can say no to that? Looks like she'll compete in either Bikini or Wellness divisions.
I plan on competing in Men's Open division, likely LHW. If they have a master's category I'll enter that as well, but I intend to compete with the youngsters, as it'll be tougher competition and will motivate me to work harder. My goal is to come in peeled condition and hold onto all my muscle (and learn how to pose! LOL)
Here's my diet and training split.
Low/medium Carb Days (1, 2, 4, 5, 7)
Calories: ~2,650 | Macros: 260g P / 200g C / 85g F
Intra: 50g HBCD + 20g EAAs.
Meal 1 (Post-Fasted Training): 75g Cream of Rice (dry), 2 scoops Protein or 1 cup of liquid egg whites.
Meal 2: 200g Chicken Breast or 2 cups liquid egg whites, 100g Green Veggies, 15g Macadamia Nut Oil.
Meal 3: 220g White Fish or 2 cups liquid egg whites, 100g Asparagus, 1 tbsp Olive Oil.
Meal 4: 200g Lean Beef (95/5) or 2 cups liquid egg whites, Large Mixed Green Salad.
Meal 5 (Ninja Creami): 1.5 scoops Protein, 200ml Fairlife, 150ml Almond Milk or 0.75 cup of the liquid egg whites, 2 tbsp Peanut Butter powder.
High Carb Days (3 & 6 - Back/Bis)
Calories: ~3,150 | Macros: 240g P / 450g C / 40g F
Meal 1 (Pre-Train): 100g Oats, 1.5 scoops Protein or 1 cup of liquid egg whites, 1 Banana.
Intra: 50g HBCD + 20g EAAs.
Meal 2 (Post-Train): 125g Cream of Rice, 2 scoops Protein or 1 cup of liquid egg whites.
Meal 3: 200g Chicken or 2 cups of liquid egg whites, 1.5 cups Jasmine Rice.
Meal 4: 200g White Fish or 1.5 cups of liquid egg whites, 1.5 cups Jasmine Rice.
Meal 5: 180g Lean Beef or 2 cups of liquid egg whites, 100g Green Veggies.
Meal 6 (Ninja Creami): 1.5 scoops Protein, 200ml Fairlife milk, 150ml Almond Milk or 0.75 cups of liquid egg whites.
Training split:
Days 1, 4: Chest, Shoulders, Abs
Days 2, 5: Quads, Hamstrings, Calves
Days 3, 6: Back, Bi, Tris, Abs
Day 7: rest
Cardio:
Each morning is 30 mins cardio on my Peloton, then 5-10 minutes of posing. All fasted
On top of the 30 mins, I'm shooting for 5,000 steps per day, with that increasing later in the prep.
PEDs:
Test 50mg ED
EQ 30mg ED
NPP 20mg ED
GH 5 IUs ED evening IM
L-carnitine 500mg IM (pre-workout)
Glutathione 100mg IM (pre-workout)
I plan on competing in Men's Open division, likely LHW. If they have a master's category I'll enter that as well, but I intend to compete with the youngsters, as it'll be tougher competition and will motivate me to work harder. My goal is to come in peeled condition and hold onto all my muscle (and learn how to pose! LOL)
Here's my diet and training split.
Low/medium Carb Days (1, 2, 4, 5, 7)
Calories: ~2,650 | Macros: 260g P / 200g C / 85g F
Intra: 50g HBCD + 20g EAAs.
Meal 1 (Post-Fasted Training): 75g Cream of Rice (dry), 2 scoops Protein or 1 cup of liquid egg whites.
Meal 2: 200g Chicken Breast or 2 cups liquid egg whites, 100g Green Veggies, 15g Macadamia Nut Oil.
Meal 3: 220g White Fish or 2 cups liquid egg whites, 100g Asparagus, 1 tbsp Olive Oil.
Meal 4: 200g Lean Beef (95/5) or 2 cups liquid egg whites, Large Mixed Green Salad.
Meal 5 (Ninja Creami): 1.5 scoops Protein, 200ml Fairlife, 150ml Almond Milk or 0.75 cup of the liquid egg whites, 2 tbsp Peanut Butter powder.
High Carb Days (3 & 6 - Back/Bis)
Calories: ~3,150 | Macros: 240g P / 450g C / 40g F
Meal 1 (Pre-Train): 100g Oats, 1.5 scoops Protein or 1 cup of liquid egg whites, 1 Banana.
Intra: 50g HBCD + 20g EAAs.
Meal 2 (Post-Train): 125g Cream of Rice, 2 scoops Protein or 1 cup of liquid egg whites.
Meal 3: 200g Chicken or 2 cups of liquid egg whites, 1.5 cups Jasmine Rice.
Meal 4: 200g White Fish or 1.5 cups of liquid egg whites, 1.5 cups Jasmine Rice.
Meal 5: 180g Lean Beef or 2 cups of liquid egg whites, 100g Green Veggies.
Meal 6 (Ninja Creami): 1.5 scoops Protein, 200ml Fairlife milk, 150ml Almond Milk or 0.75 cups of liquid egg whites.
Training split:
Days 1, 4: Chest, Shoulders, Abs
Days 2, 5: Quads, Hamstrings, Calves
Days 3, 6: Back, Bi, Tris, Abs
Day 7: rest
Cardio:
Each morning is 30 mins cardio on my Peloton, then 5-10 minutes of posing. All fasted
On top of the 30 mins, I'm shooting for 5,000 steps per day, with that increasing later in the prep.
PEDs:
Test 50mg ED
EQ 30mg ED
NPP 20mg ED
GH 5 IUs ED evening IM
L-carnitine 500mg IM (pre-workout)
Glutathione 100mg IM (pre-workout)
