Contest Prep: 32 weeks out - ABCbodybuilding

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  #1  
Old 10-26-2007, 11:20 PM
jth16 jth16 is offline
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Join Date: Jan 2005
Posts: 521
Default Contest Prep: 32 weeks out

Back again!
I'm planning on competing sometime either early summer or late into my freshman year. The plan is to cut for several months, then just evaluate where I need to go as far as a bulk or cut from there. I've noticed people wait way too late and end us either loosing a large amount of muscle, come in flat, and with too much water/fat. Ergo, why I'm starting this approx. 8 months prior.

I made a post earlier on the lack of healthy food here on campus, but I have found a few outlets that are somewhat acceptable, but the majority of my food is going to be store-bought. I'm not going to be counting calories at first because well, I have no clue what my maintenance calories are because, of the food here on campus, but to give a ballpark probably 3000-4000 calories.

Over the past few months I've found myself too focused on supplements, so I've been really trying to shy away from that. So, over the past month I've only had a little whey, and pre-workout creatine a couple times. As far as weight loss supplements I'm probably going to buy Atrophex. As much as I dislike the company, from what I've looked at it seems like the best ephredra-free fat burner.

Diet:
Breakfast:
Two scoops of whey
1/2cup dry oatmeal

Next meal:
1 cup cooked brown rice
~8oz chicken breast

Lunch:
Same as prior meal

Next meal:
1 Cup cooked brown rice
Two turkey burgers

Post-workout shake:
Weight-gainer shake (sugars consist only of maltodextrin and dextrose)
One scoop whey protein
Glutamine

Pre-sleep:
1/2scoop casein shake
Fat free cottage cheese
Flax seed oil

This is the plan I have, but occasionally a meal or two throughout will have to be college food either a protein bar, salad, baked chicken, or chic-fil-a baked chicken sandwich.

I will take BCAAs throughout the day either powdered or just pills. I may load on creatine, but it will be hard to tell on the scale if Im loosing weight, because I gain a good 8-10lbs of water while loading.

Please leave comments, suggestions, if you know any info on NPC sanctioned contest, or anything else relating.

Thanks,
Jordan
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  #2  
Old 10-27-2007, 12:23 AM
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Fahsy Fahsy is offline
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Join Date: Jun 2003
Posts: 2,195
Default Re: Contest Prep: 32 weeks out

Hey JTH,

Good luck with the prep. It looks like you have a good plan to start with. I can't give you too much advice as I haven't competed yet, but I am planning on it around the same time as you (May 2008). I'm not 100% on this, but I believe most NPC shows are untested so keep that in consideration (I'm not sure if you are natural or not, but still something to consider). I've heard good things about OBC shows which you may want to look into:

www.theocbwebsite.com

Also NGA shows:

www.nationalgym.com/nga/index.php

My only other advice would be to try and go see a local show or two so you have an idea of what you should expect.
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  #3  
Old 10-28-2007, 04:25 PM
jth16 jth16 is offline
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Join Date: Jan 2005
Posts: 521
Default Re: Contest Prep: 32 weeks out

I will be taking photos on Monday, which is when I 'officially' start although I started my dieting and cardio today. Nothing heavy, just 35 minutes on a treadmill at 3.5mph on an empty stomach.

I failed to explain why Ill be almost forced to cheat on my diet... Here at Troy U you have to buy a several hundred dollar meal plan if you live on campus. If at the end of the semester money still remains in your account *poof*! No rollover plan here, and I have to buy one next semester also, but I will be keeping the cheating to a minimum and mostly to the food I listed in my previous post.


I'll be getting starting weight, bodyfat percent, and pictures on Monday when I wake up.

Till then
-Jordan
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  #4  
Old 10-29-2007, 01:42 AM
jth16 jth16 is offline
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Join Date: Jan 2005
Posts: 521
Default Re: Contest Prep: 32 weeks out

Well, I'm OCD so I went ahead and drew up some macros and a final meal plan, and by final I mean if you have suggestions feel free, lol. I've also decided to do some carb cycling as it seems to really assist fat loss.

I will be cycling as follows:
Monday: Medium (Chest day)
Tuesday: High (Leg day)
Wednesday: Low if I'm just doing cardio that day, otherwise Medium
Thursday: High (Shoulders)
Friday: Medium (Arms)
Saturday: Low
Sunday: Low
I will make my forced cheats on high carb days due to that those will be higher intensity days.

High Carb Day: P/C/F
Breakfast:
2 Scoops Whey blended with: 160/38/2/0
Oatmeal: 300/10/54/6
TOTAL: 460/48/56/6

Pre-Lunch:
4oz chicken breast: 100/27/0/4
1 cup brown rice: 216/5/45/2
TOTAL: 316/32/45/6

Lunch:
4oz chicken breast: 100/27/0/4
1 cup brown rice: 216/5/45/2
TOTAL: 316/32/45/6

Pre-Workout:
Two turkey patties: 320/38/0/18
1 cup brown rice: 216/5/45/2
TOTAL: 536/43/45/20

Post Workout Shake:
Weight Shake: 496/28/76/10
Whey protein 80/19/1/0
TOTALS: 576/47/77/10

Pre-Sleep:
1/2cup cottage cheese: 82/14/3/1
1/2 scoop casein: 60/12/2/.5
TOTALS: 142/16/5/1.5

Day Totals: 2346/218/273/49.5


Medium Carb Day: P/C/F
Breakfast:
2 Scoops Whey blended with: 160/38/2/0
Oatmeal: 150/5/27/3
TOTAL: 310/43/29/3

Pre-Lunch:
4oz chicken breast: 100/27/0/4
1 cup brown rice: 108/2.5/22.5/1
TOTAL: 208/29.5/22.5/5

Pre-Lunch:
4oz chicken breast: 100/27/0/4
1 cup brown rice: 108/2.5/22.5/1
TOTAL: 208/29.5/22.5/5

Pre-Workout:
Two turkey patties: 320/38/0/18
1 cup brown rice: 108/2.5/22.5/1
TOTAL: 428/40.5/22.5/19

Post Workout Shake:
Weight Shake: 248/14/38/5
Whey protein 160/38/2/0
TOTALS: 408/52/40/5

Pre-Sleep:
1/2cup cottage cheese: 82/14/3/1
1/2 scoop casein: 60/12/2/.5
TOTALS: 142/16/5/1.5

Day Totals: 1704/210.5/146/37.5

For low carb days I won't write it out, but Ill be cutting out most protein powder, eating only solid foods, and try to keep it under 10 carbs. I realize the numbers look low, but I left my Flax seed oil at home, so that will raise the calories somewhat. I will eat most of my Flax seed oil pre-sleep because those calories drop off too much in that last meal.
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  #5  
Old 10-29-2007, 03:44 PM
jth16 jth16 is offline
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Join Date: Jan 2005
Posts: 521
Default Re: Contest Prep: 32 weeks out

Oh my gosh,
I didn't realize how far gone I was... I'm in all seriousness embarrassed/ ashamed to post these...









Morning weight: 236
I've done 45 minutes of low impact cardio, speed varied from 3.5-5mph then 7 for the last 3 minutes.
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  #6  
Old 11-05-2007, 01:36 PM
jth16 jth16 is offline
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Join Date: Jan 2005
Posts: 521
Default Re: Contest Prep: 32 weeks out

1 week weight: 222.2, down 5.8lbs
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