Indigo-3G Training and Nutrition

Training
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I am looking for some input on my training and nutrition. I am using the Plazma, MAG-10, Indigo-3G stack as workout supplementation. Attached is a typical day of meals on a training day. On a non-training day, I drop the Plazma and may use a whey protein powder and fruit in place of the MAG-10.

I have read everything I can find on this site, which is FREAKING AWESOME by the way.

I train 4 days per week with barbells:

Leg Dominant: 5 x 5 Squats, Snatch Grip Deadlift, Leg Ext/Curls, Calves, Abs
Push Dominant: Bench Press, Overhead Press, Lateral Raises, Triceps
Pull Dominant: Light Squats, Medium Deadlifts, Rows, Pull Ups, Biceps
Weak / Improvement: Training for Lagging body parts or “rehab” (basically, if I had a crappy day on one of the other days, I add in some work for that body part)

Squat Max: 315
Deadlift Max: 405
Overhead Press: 175
Bench: No Idea, coming off a pec injury

2-3 days per week I use kettle bells for mobility work and conditioning or go outside and do some conditioning work (hiking, chasing girls, etc.) Each workout lasts 45-75 minutes.

My goal is to increase muscle mass and minimize fat gain. Right now I am 186 lb with 18% body fat.

I am looking to do a 3 lift powerlifting meet in February and a Physique or Bodybuilding contest in October / November. I have been training with weights for about a year recently. I am a former competitive powerlifter and not so long ago was FAT (236 and looking pregnant).

All yours. Ideas? Comments? Feedback? Thanks in advance.

Rich

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Is your goal hypertrophy for physic/bodybuilding comp or strength gains for the competition? Will your pec be good for the comp?

Except for 5x5 squat, what actual program are your following?

As for the diet, how are YOU liking it? Is it working for you?

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[quote]Rich_Schulze wrote:
Weak / Improvement: Training for Lagging body parts or “rehab” (basically, if I had a crappy day on one of the other days, I add in some work for that body part)
[/quote]

If you have a crappy day on a particular movement or muscle group, the odds are high that it’s due to overtraining, so adding extra volume would seem to be the absolute worst thing you can do. I’m all for addressing weaknesses in a program but you need a much better assessment for judging genuine weaknesses than just having a “crappy day”. I would suggest Dan John’s ‘audit your program’ article:

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Most of my bad days are lack of sleep or training in a hotel gym but I appreciate the comments. I read and printed the article. It is a great resource for sure.