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Not actually entering a contest, I'm too small for that, but I'd like to give a go at doing the pre-contest prep diet/workout routine to see if my will-power is up to it. This should help me in the future also.
I'm 190 lbs right now, around 13% bodyfat. I probably take in around 2800 calories everyday atm. Strength wise I can deadlift 405, bench around 240, and well I can't squat due to a shattered right kneecap. That's my stats you can base your diet and exercise plans around.
I'd like some advice on how many calories I should be taking in, and what my diet will look like. Keep in mind I work from 7am to 4pm monday-friday, so workouts during that time are not going to happen, and the food must be simple enough to prepare ahead of time, or be able to buy/make while at work.
Looking forward to any help, thanks.
I'm 190 lbs right now, around 13% bodyfat. I probably take in around 2800 calories everyday atm. Strength wise I can deadlift 405, bench around 240, and well I can't squat due to a shattered right kneecap. That's my stats you can base your diet and exercise plans around.
I'd like some advice on how many calories I should be taking in, and what my diet will look like. Keep in mind I work from 7am to 4pm monday-friday, so workouts during that time are not going to happen, and the food must be simple enough to prepare ahead of time, or be able to buy/make while at work.
Looking forward to any help, thanks.
