[Gumby51cm]

Since Pain wants to get this section(and since i want to be a moderator) i decided to kiss ass and start my precontes entry's early. i start my actual diet next week (my comp is july 16th and july 30th). right now i still eat a ton of food but its all clean, no more pizza and chinese food. infact today will be my last chinese food meal and friday will be my last pizza meal. after the pizza meal the diet begins.

A little backround on me
Age-16
weigh as of today-5/8/05-is 187lb's
last competition was april 2nd, and my weight was 158.25
this comp i plan to come in at 165.

I suppose i will start with my training
my split goes like this-
Monday-Hamstrings/Quads
Tuesday-rest
Wednesday-chest/tri's/abs
Thursday-Back/bi's/forearms
Friday-rest
Saturday-shoulders
Sunday-Arms

[bodydropped]

sweet, I look forward to seeing this

[Gumby51cm]

the workout routine is like this. I use very high volume, some ppl call it overtraining, but it works for me. I'm not going to put reps because they change a lot. All the exercises are in the order i do them.


Monday-legs
Stretch-10 minutes
Squats(ass to grass) 5 sets
Lying leg curls 5 sets
leg press 3 sets
Hack Squats 3 sets (last set is a drop set)
walking lunges 4 sets (i only do these pre-contest)
front squats 3 sets
standing leg curls 4 sets
leg extension 3 sets

standing calf raises superset
seated calf raises (i do these to failure)

Wednesday-chest/tri's
Inclin press 5 sets (first one is a warm up)
incline dumball press 4 sets
bench press 4 sets
cable raises 3 sets
cable crossovers 3 sets



reverse grip pulldowns 4 sets
overhead extensions 3 sets

Thursday-Back
T-bar rows 3 sets (first two are a warmup)
lat pulldown 4 sets
bent over dumbell row 4 sets
close grip pulldown 3 sets
hammer strenght row 3 sets
cable row 3 sets

machine preachers 3 sets
overhead cable curls 3 sets

saturay-shoulders
Bent over laterals 6 sets (2 warm up)
seated laterals 4 sets (all drop sets)
seating machine press 3 sets
behind the back Cable laterals 3 sets
bent over cable laterals 3 sets
arnold press 3 sets


sunday-arms
Triceps
Reverse grip presdowns 6 sets(2 warm up)
dips 4 sets
CG bench 4 sets
skull cruchers (decline bench) 5 sets

biceps
curls 4 sets
Alternating hammer curls 4 sets
Ruhl curls 3 sets
machine preachers 3 sets


Thats pretty much it, sometimes i throw in something, sometimes i take something out. its all about feel.

[Gumby51cm]

my precontest diet should go something like this.

Meal 1-7:00-6 egg whites, 1 whole egg. 1/2 cup of oatmeal.

Meal 2-10:00-1 protein shake

Meal 3-12:00-6oz chicken or turkey breast, 1 packet of oatmeal.

Meal 4-2:00-1 protien shake

Meal 5-4:00-60z turkey breast, 4 slices of whole wheat bread.

Meal 6-(post training)6:30- 2 protein shakes and 4 scoopes of gatorade powder.

Meal 7-7:30- 8 oz of chicken, 1 cup of oatmeal.

totals about 1800 calories.

this is my pre-contest diet as of now, once school gets out i will make some changes to get rid of those protien shakes.

[Gumby51cm]

suppliments

morning
multi vitamin
calcium
vit E
vit C
L-carnitine
potassium

Pre-workout
1g of L-Arginine
green tea extract

before bed
Magnessium
Zinc
B6
Chromium

[bodydropped]

looks good, ive never competed, will probably in a year or so, after I add more size(I know everybody says that right), so im looking forward to seeing this.

what about cardio?

[Gumby51cm]

last time i was preping i was doing an hour every morning before i ate. i did that for three days, took one day off, then repeated it. the intesity was crazy though, especially since it was at 6:00 in the morning! i was walking at 3.8 on a 10.0 incline , it was pretty insane.this time i dont have to much to lose becuase im still lean from april, so its gonna look something like this.

(all these sessios will be done in the morning on an empty stomach).

the type of cardio i will do is just walking at 3.0 on a 4.0 incline.

Monday-30 minutes
Tuesday-rest
Wednesday-rest
Thursday-30 minutes
Friday-30 minutes
Saturday-rest
Sunday-30 minutes

im gonna see how this works and if i think i need more i will up it to 40 minutes.

I hate cardio more then anything else in this world, so i try to avoid it as much as possible, plus if you do it to much then it just fucks you up. i lost a lot of size because i was doing way to much cardio before.

[bodydropped]

yeah, thats what I hear, thats why I dont do in the off season too, I think your body adapts to it, so when u need to lose the fat, you'll have to work even harder to do it

[Gumby51cm]

i have never and will never , do cardio in the offseason.

[bodydropped]

yeap, just dont be an idiot and get all fat and you dont have to worry about it

[Ironslave]

thats awesome you are only 16 and competing. Your calories look pretty low to me, what do you normally eat. Id reccomend adding some glutamine and BCAA's also to help preserve muscle, and i would ditch the morning empty stomach cardio if possible, it is too catabolic. my thoughts on the subject are here.

Best cardio for cutting?

I also think cardio in the off season is a must, both for body composition and cardiovascular health.

[bodydropped]

hey hdogg, i know it says 2 hours after a protein/low gi carb meal, but theres no way i could do that.

How would this be? Wake up and have a shake and some oatmeal, then 30 mins or so later do some cardio?

[Gumby51cm]

i have tried cardio at different times, i think either one works, but with school, the only time i have to do it is in the morning. its just some light walking.

my calories are pretty low because im gonna try to not have to do cardio this time around, i think i said i would only do cardio if i had to, i might have forgotten to mention that.

tomarrow im doin legs so i will put up some poundages, my legs are pretty weak.