Update: (btw, I'm either retarded or I can't figure out how to edit my first post, if a mod wants to edit it and put this info for the first post that'd be great)
Back from my trip and back on schedule. Rough weekend wanting to stick to a clean diet, did the best I can but did go up in water weight a pound or two, which has already been dropping off again fast.
Here's the basics of my layout, and I'll fill in stats/measurements later.
Main objective, cut, shred, transform, definition.
Starting stats:
6'4" 242lbs starting roughly 18% bf
Turning 26 in march.
Nutrition Plan: 2500 calories.
45% protein, 35% fat, 20% carbs. (300g, 90g, 120g)
5-6 meals a day.
Main food intake consists of:
Protein: Chicken breast, Tuna, Tilapia/Cod/Halibut, Lean Turkey, Eggs, protein shakes
Fats: Almonds raw or almond milk organic, all natural peanut butter, whole eggs, olive oil
Carbs: Grapefruit, sweet potato, blueberries (banana and apples occasionally substituted sparingly)
Veggies: BROCCOLI (love it), Green Beans, Spinach/Romaine salad, Asparagus, onions
Carbs are heaviest (30g) for first meal of the day (post-workout) and last meal of the day.
Depending on results within first few weeks to month I'll make changes to macros accordingly
I've been doing 5x5 strength training and have been loving it since the beginning of the year.
However I am changing it to a more split training to isolate muscles for definition and figure, I'm going to try out Game Over's training plan, but any recommendations are appreciated.
Day 1: Chest & Abs
Day 2: Back
Day 3: Rest
Day 4: Shoulders
Day 5: Arms and Calves
Day 6: Legs and Abs
Day 7: Rest
All workouts will have either pre or post (most likely post) 20-30 minutes of lower intensity cardio.
On off days I might mix in some HIIT or yoga/stretching.
Supplementation:
N2KTS Pre-workout, lovin that stuff, grape kool-aid!
ZMA at night, CLA/Fish oils, creatine, forged steel, multi.
Only 'unnatural' thing I'm doing right now is Dermacrine 4 pumps/day.
My long-term goals for this contest and my life:
10% BF (in 12 wks? we'll see what I can push to the max)
Achieve an ASS. I have no ass, my lower back goes into my hams and I have a crack in between. I'll see what I can do to maximize my glutes.
Great definition, sculpted look, more vascularity.
I'd like to see a 34" waist, I doubt I'd fit in 34" jeans, because my thighs are enormous, but a 34" waist, wearing 36 jeans (currently wear 38 jeans to accommodate thighs)
I want abs, definition of abs, my genetics literally SUCK a big one in this department. Currently you can see a little outline of my upper abs, I'm wanting to see definition of entire stomach area.
Thanks for reading and any support given. I'm absolutely open to constructive criticism. I'm not an expert but I've been around the weights since I was a teenager. The past two years has been really hard dealing with stress, money issues, you name it and I gained an extra 20+ pounds. Company I worked for went under beginning of the year, so I decided to renew myself starting with my body.
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Will be following along.
