Like every other Friday I had an early start. Last night was our ward/stake temple night and I had to get some grocery shopping done so I didn’t get to bed till late. We play ball on Friday at the kearns Gold’s at 6ish so I was up at 4:30 to be at the gym by 5. Busted out the workout and had a good run with the regulars. I’ve eliminated all high intensity cardio training until about 6 weeks out from the contest because I don’t want to thin out. The thing about training for a bodybuilding contest is that you need maintain as much muscle mass as possible. Too much high intensity cardio can make you lose weight but unfortunately a lot of muscle mass too. But I love to get a good bball run in but if I start to drop too much weight too fast or thin out then I’ll have to cut it out. The last few weeks before the contest I will work it back in to get rid of the last stubborn fat before showtime.
Despite the late night and the early morning I felt pretty god throughout the day. I looked forward to my carb load all day. Now I’m done and I’m stuffed! I feel good though, but the family is eating take out from Sakana and it smells so good. I have to keep my composure before I end up jumping accrossed table for some of my kids fried shrimp!… haha. Anyways, I’m dead tired now and I need to get some rest for the gym tomorrow morning. It’s my favorite part of the day…lol sometimes.
See tomorrow’s workout at the bottom.
Today’s meals:
4:30 am Meal 1: Protein shake, 2 tbsp. all natural peanut butter ( to drink during morning workout)
5:00 am Workout: Arms, see yesterday’s blog for details. Played basketball for cardio.
8:30 am Meal 2: 6 egg whites, 1 yoke, 2 oz. chicken breast, 1.5 cups broccoli, ½ avocados, and ½ ruby red grape fruit
11:00 am Meal 3: 6 oz. top sirloin, 1.5 cups broccoli, and ½ avocados
1:30 pm Meal 4: 4-5 oz. salmon (broiled, brushed w/ olive oil, pepper, and lime juice), 1.5 cups broccoli, and ½ avocados
3:30 pm Meal 5: Protein shake, ½ ruby red grape fruit, and 18 almonds
5:45 pm Meal 6: 6 oz. chicken breast, 1.5 cups broccoli, and 24 almonds
5:00 am Workout: Arms, see yesterday’s blog for details. Played basketball for cardio.
8:30 am Meal 2: 6 egg whites, 1 yoke, 2 oz. chicken breast, 1.5 cups broccoli, ½ avocados, and ½ ruby red grape fruit
11:00 am Meal 3: 6 oz. top sirloin, 1.5 cups broccoli, and ½ avocados
1:30 pm Meal 4: 4-5 oz. salmon (broiled, brushed w/ olive oil, pepper, and lime juice), 1.5 cups broccoli, and ½ avocados
3:30 pm Meal 5: Protein shake, ½ ruby red grape fruit, and 18 almonds
5:45 pm Meal 6: 6 oz. chicken breast, 1.5 cups broccoli, and 24 almonds
Carb load: Do not drink any water during the carb load. Drink only up to 6 oz. 1 hour before and 1 our after. Do not lay down to bed for at least an hour after carb load.
8:00 pm Meal 7: Eaten in this order
1- 1.5 cups steamed broccoli
2- 1 cup oatmeal (measured dry) + 2 tbsp. raisins, ¾ tbsp. honey, Splenda to sweeten, 18 almonds
3- 10 oz. sweet potato
4- 2 tbsp. peanut butter
1- 1.5 cups steamed broccoli
2- 1 cup oatmeal (measured dry) + 2 tbsp. raisins, ¾ tbsp. honey, Splenda to sweeten, 18 almonds
3- 10 oz. sweet potato
4- 2 tbsp. peanut butter
Tomorrow’s workout: Shoulders & calves
Dumbbell shoulder press no back support 3-4*12
Seated front raise 3-4*12
Dumbbell lateral raise 3-4*12
Rear lateral raise 3-4*12
Seated calf raise 3-4*12
Calf raise 3-4*12
No cardio on Saturdays
Dumbbell shoulder press no back support 3-4*12
Seated front raise 3-4*12
Dumbbell lateral raise 3-4*12
Rear lateral raise 3-4*12
Seated calf raise 3-4*12
Calf raise 3-4*12
No cardio on Saturdays
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