BB2K

ok guys and gals, this is my post on my diet and routine for the contest. I will post my diet but i will not go into the amounts per serving info. Cant reveal everything my brathas and sistas.

My current stats are:

5' 10"
195lbs
approx 9% BF

My goal is to add mass and strength as I prepare for the 2007 IMPC Mens Open Bodybuilding Contest / MIP / Couples. (Yes I am in 3 categories, the wife is doing MIP and Couples as well)

Here is my training routine:

Monday – Back

1. Dead lifts - 15 reps (warm up), 5 sets 5-7 reps
2. Bent over barbell Rows – use smith machine - 4 sets 5-7 reps
3. 1 arm dumbbell rows - 4 sets 6-8 reps
4. Wide Grip Pull downs – 4 sets 6-8 reps
5. Dumbbell Shrugs – 5 sets 8-10 reps
6. Hyperextensions – 2-3 sets 20-30 seconds
7. V-Ups – 4 sets 45 seconds

Tuesday – Chest//Triceps

1. Incline Smith Machine Press or DB press – 5 sets 5-7 reps
2. DB Bench Press - 4 sets 5-7 reps
3. Cable Cross Overs / Pec Dec – 4 sets 6-8 reps
4. Skull crushers with press - 4 sets 6-8 reps
5. Triceps Press down with V bar or Rope - 4 sets 6-8 reps
6. Reverse Crunches – 4 sets 45 seconds


Wednesday – Legs/Biceps

1. Squat - 5 sets 5-7 reps
2. Stationary Lunges (smith machine) – 4 sets 8-10 reps
3. Leg curl – 4 sets 5-7 reps
4. Straight Leg Dead lift - 4 sets 5-7 reps
5. Seated Calves –- 5 sets 10-12 reps
6. Standing Barbell Curls - 5 sets 5-7 reps
7. Preacher curls - 4 sets 6-8 reps


Friday –Back /Arms

1. High Row (T-Bar or Seated row with Wide Grip) - 4 sets 8-10 reps
2. Single Arm DB row - 4 sets 8-10 reps
3. Barbell Shrugs - 4 sets 10-12 reps
4. Standing Alternating DB curls - 4 sets 10-12 reps
5. Single arm Concentration curls – 3 sets until failure – minimum 10 reps
6. Single arm over head extensions with DB - 4 sets 10-12 reps
7. Dips – 3 sets until failure – minimum 10 reps


Saturday – Shoulders

1. Standing or seated DB Military Press - 5 sets 5-7 reps
2. Side Lateral DB Raise - 3 sets 6-8 reps
3. Front DB raise (seated position no back support) – 3 sets 6-8 reps
4. Rear Deltoid machine or bent over rear delt fly - 3 sets 6-8 reps
5. Crunches – 4 sets 45 seconds
6. Standing or Leg Press Calves –- 5 sets 15 reps

Perform 30 minutes of cardio AFTER weights with Heart Rate 115-130.

** notice that the sets and reps are focused towards strength. This type of routine has really produced some awesome results for me**

Here is my diet:


Meal 1
6 egg whites
1 whole egg
top sirloin
steamed spinach
almonds
red grapefruit

Meal 2
top sirloin
almonds
green beans

Meal 3
top sirloin
green beans
almonds

Meal 4
Chicken breast
green beans
almonds
red grapefruit

Meal 5
Chicken Breast
almonds
green beans

Meal 6
top sirloin
green beans
almonds

Meal 7
top sirloin
peanut butter + almonds
red grapefruit
green beans


Every 21st meal is carb meal. LAST MEAL and it replaces Meal 7.
1. green beans
2. oatmeal
red grapefruit
almonds
3. sweet potato /peanut butter / splenda


Well thats it fellas and gals.

I am entering 2 contest. One of course is the IMPC Mens Open and the other is a Mens Open as well, but the date isnt set yet, it could be late October to early November. Keep ya posted on that. It is here in Kansas City.

I plan to take 3AD for approx 12 weeks total as I want to use this kick ass supplement to help me add some serious mass for my shows. So stay tuned!

__________________
Future 2008 IMPC Mens Open / MIP Champion!
2007 IMPC Mens Open- 2nd Place

MOD/REP @ IBE
www.epistane.com

" I am not going bald, I am just getting more head "

BB2K

**EDIT**

When 3AD comes out it will be ran 4 weeks on, 4 weeks off, 4 weeks on etc. Not a straight 12 weeks.

__________________
Future 2008 IMPC Mens Open / MIP Champion!
2007 IMPC Mens Open- 2nd Place

MOD/REP @ IBE
www.epistane.com

" I am not going bald, I am just getting more head "