Been a long time lurker of this forum as Iv been very busy, but will take some time out to commit myself to these forums.
Just competed in my first IFBB comp and did very well, got 5th place out of 19 competitiors in the Under 23 catagory, I was the youngest competitior there at only 19.
I want to compete again next year April some time so time to put on some size and work on my weak points.
Sorry if I made the post too long.
Routine: I used to do 5 day split but came accross PHAT training 20 weeks before I started contest prep and I made some amazing gains so sticking to it for now.
Monday: Upper body strength
Tuesday: Lower body strength
Wednesday: Rest
Thursday: Shoulder/Back Hypertrophy
Friday: Chest/Arms Hypertrophy
Saturday: Legs Hypertrophy
Sunday: Rest
Diet: I want some advice from you guys on this. Iv been gaiing while keeping fairly lean but want to maxamize my gains.
As of now off season it looks like:
Meal1: 100g Futurelife cereal + 2 whole eggs + 3 whites
Meal2: 200g Chicken breast + 200g brown rice + banana
Meal3: 2 scoops whey protein + 1 cup dry oats + 1 tablespoon peanut butter
Meal4: 200g Chicken breast + 250g sweet potato
Meal5: 150-200g lean steak + 1-1.5 cups brown rice + 1 cup mixed vegetables
Congratulations on actually going through with it and competing. From what I can see (compared to other photos I’ve seen; I have no credibility) it looks like you need to seriously work on your back development, especially lat width.
What is your goal weight for competition?
Also, what are the macros (p/c/f) for that diet you posted?
[quote]LoRez wrote:
Congratulations on actually going through with it and competing. From what I can see (compared to other photos I’ve seen; I have no credibility) it looks like you need to seriously work on your back development, especially lat width.
What is your goal weight for competition?
Also, what are the macros (p/c/f) for that diet you posted?[/quote]
Yeah I was just like every other kid who neglected back, so now it has to catch up!
Well im not too sure, It was my first competition so was very new to all of this.
For the diet I posted (off season) its around 250p/370c/70f
Oh and I am 100% natural, no test boosters either and dont plan on using any, so could any advice please be applicable to natural bodybuilder.
Solid especially for 19 man. I agree that back needs brought up. I would suggest doing back twice a week. The first day focusing on moving heavier weight for lower reps and the second day heavy weight for higher reps (notice i didnt say light weight) while obviously making sure mmc is there. Also throw in some meadows rows and stretchers. Steely D said in a thread to throw everything at it and see what sticks, which at your age i think is a good idea. Good luck man.
[quote]Maiden3.16 wrote:
Solid especially for 19 man. I agree that back needs brought up. I would suggest doing back twice a week. The first day focusing on moving heavier weight for lower reps and the second day heavy weight for higher reps (notice i didnt say light weight) while obviously making sure mmc is there. Also throw in some meadows rows and stretchers. Steely D said in a thread to throw everything at it and see what sticks, which at your age i think is a good idea. Good luck man.[/quote]
Thanks for the feedback! Well I am doing PHAT so Monday I do 4 back exercises focusing heavy weight for 3-5 reps and then Thursday it 8-10 reps!
