BB2K gets MASSive!

BB2K · 04-14-2007, 05:25 AM

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!

BB2K · 04-14-2007, 02:16 PM

**EDIT**

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

**skelooth** · 04-14-2007, 03:01 PM

Wow bro, that diet looks amazing.

You must be a happy man

BB2K · 04-14-2007, 05:00 PM

Quote:

Originally Posted by skelooth

Wow bro, that diet looks amazing.

You must be a happy man

well, i am happy with it but wish i could have top sirloin for each and every meal. lol

The Brotherhood · 04-14-2007, 06:23 PM

Sounds like fun Matt

Youve got some pretty low volume...but it seems to be working for you so keep at it

BB2K · 04-14-2007, 07:12 PM

oh man, this type of training really packs the mass on me for some reason. I love this type of training, soon I will add drop sets as well to really bring out the muscles.

spaceclown · 04-14-2007, 07:41 PM

Good luck man!

BB2K · 04-14-2007, 07:56 PM

thanks spankclown. i am very excited to do this contest!

**skelooth** · 04-14-2007, 08:29 PM

Quote:

Originally Posted by BB2K

thanks spankclown. i am very excited to do this contest!

I'm very excited about all that top sirloin! :eat:

BB2K · 04-14-2007, 09:17 PM

Quote:

Originally Posted by skelooth

I'm very excited about all that top sirloin! :eat:

Well it would be "best" to have chicken breasts but i cant eat that crap man. Chicken breast are awesome if they are from KFC or Churches fried chicken but a boneless, skinless baked, grilled or broiled breast is hard for me to eat without puking it. i can eat top sirloin 24/7.

Psychoholic · 04-14-2007, 10:47 PM

We have 'steak friday' and it is the meal that I look forward to every week. Do some grilled onion and mushrooms and a nice top sirloin plus a baked potato with some fat free ranch on it, if I could only crack off a few beers I'd be even happier.

Good luck with your bulking man, you'll do great. Have they released the 3-ad yet? Last I heard they were still arguing about the label or something weak like that.

BB2K · 04-14-2007, 11:26 PM

Quote:

Originally Posted by Psychoholic

We have 'steak friday' and it is the meal that I look forward to every week. Do some grilled onion and mushrooms and a nice top sirloin plus a baked potato with some fat free ranch on it, if I could only crack off a few beers I'd be even happier.

Good luck with your bulking man, you'll do great. Have they released the 3-ad yet? Last I heard they were still arguing about the label or something weak like that.

actually the wife and i hit outback steak house every friday night. We have a salad, coconut shrimp and a few coronas. actually hitting it again tonight! lol... hey, i am bulking! lol

No 3AD as of yet, it is VERY close though.... VERY close. When it is available i will make an announcement here for everyone.

**skelooth** · 04-15-2007, 03:10 AM

I am so sick of chicken breast I can barely choke it down anymore either.... the thought disgusts me. Unfortunatelly it's a great source of protein, but a man can only eat so much white meat.

BB2K · 04-15-2007, 04:51 AM

very true my friend... very true. I have to choke down 2 meals with chicken breast the rest is beef so i cant complain to much, i could be forced to use a protein drink in place of the chicken but i hate protein drinks! i rather get it all from food... especially beef!

Psychoholic · 04-15-2007, 05:11 AM

I am soooo looking forward to being able to use those words "I'm bulking".

BB2K · 04-15-2007, 12:15 PM

lol i liked cutting, it was hard but the meals were easy to prepare and only took my 10min to make 4 meals for work. my bulk isnt different than my cut food wise, just having more portions.

spaceclown · 04-18-2007, 07:48 PM

Hey slacker where you at? You got me some damn 3AD yet

04-14-2007, 05:25 AM	#1
BB2K IMPC Contestant Join Date: Mar 2007 Location: Missouri Posts: 789 Recipes: 0 Rep Power: 36	BB2K gets MASSive! 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 "

04-14-2007, 02:16 PM	#2
BB2K IMPC Contestant Join Date: Mar 2007 Location: Missouri Posts: 789 Recipes: 0 Rep Power: 36	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 "

04-14-2007, 03:01 PM	#3
skelooth eh heh heh Join Date: Aug 2005 Location: Behind you Posts: 7,183 Recipes: 0 Rep Power: 154	Wow bro, that diet looks amazing. You must be a happy man __________________

04-14-2007, 07:12 PM	#6
BB2K IMPC Contestant Join Date: Mar 2007 Location: Missouri Posts: 789 Recipes: 0 Rep Power: 36	oh man, this type of training really packs the mass on me for some reason. I love this type of training, soon I will add drop sets as well to really bring out the muscles. __________________ 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 "

04-14-2007, 07:41 PM	#7
spaceclown IMPC Contestant Join Date: Mar 2006 Location: In the gym Posts: 1,723 Recipes: 0 Rep Power: 39	Good luck man! __________________ Spaceclown _________________________ Millennium Sport Technologies www.millenniumsport.net

04-14-2007, 06:23 PM	#5
The Brotherhood IMPC Contestant Join Date: Feb 2007 Posts: 55 Recipes: 0 Rep Power: 2	Sounds like fun Matt Youve got some pretty low volume...but it seems to be working for you so keep at it

04-14-2007, 07:56 PM	#8
BB2K IMPC Contestant Join Date: Mar 2007 Location: Missouri Posts: 789 Recipes: 0 Rep Power: 36	thanks spankclown. i am very excited to do this contest! __________________ 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 "

04-14-2007, 10:47 PM	#11
Psychoholic IronMass Donator Join Date: Oct 2005 Location: Loganville, GA Posts: 572 Recipes: 0 Rep Power: 21	We have 'steak friday' and it is the meal that I look forward to every week. Do some grilled onion and mushrooms and a nice top sirloin plus a baked potato with some fat free ranch on it, if I could only crack off a few beers I'd be even happier. Good luck with your bulking man, you'll do great. Have they released the 3-ad yet? Last I heard they were still arguing about the label or something weak like that. __________________ My IMPC Log: http://www.ironmass.com/f37/psychoho...log-13160.html

04-15-2007, 03:10 AM	#13
skelooth eh heh heh Join Date: Aug 2005 Location: Behind you Posts: 7,183 Recipes: 0 Rep Power: 154	I am so sick of chicken breast I can barely choke it down anymore either.... the thought disgusts me. Unfortunatelly it's a great source of protein, but a man can only eat so much white meat. __________________

04-15-2007, 04:51 AM	#14
BB2K IMPC Contestant Join Date: Mar 2007 Location: Missouri Posts: 789 Recipes: 0 Rep Power: 36	very true my friend... very true. I have to choke down 2 meals with chicken breast the rest is beef so i cant complain to much, i could be forced to use a protein drink in place of the chicken but i hate protein drinks! i rather get it all from food... especially beef! __________________ 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 "

04-15-2007, 05:11 AM	#15
Psychoholic IronMass Donator Join Date: Oct 2005 Location: Loganville, GA Posts: 572 Recipes: 0 Rep Power: 21	I am soooo looking forward to being able to use those words "I'm bulking". __________________ My IMPC Log: http://www.ironmass.com/f37/psychoho...log-13160.html

04-15-2007, 12:15 PM	#16
BB2K IMPC Contestant Join Date: Mar 2007 Location: Missouri Posts: 789 Recipes: 0 Rep Power: 36	lol i liked cutting, it was hard but the meals were easy to prepare and only took my 10min to make 4 meals for work. my bulk isnt different than my cut food wise, just having more portions. __________________ 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 "

04-18-2007, 07:48 PM	#17
spaceclown IMPC Contestant Join Date: Mar 2006 Location: In the gym Posts: 1,723 Recipes: 0 Rep Power: 39	Hey slacker where you at? You got me some damn 3AD yet __________________ Spaceclown _________________________ Millennium Sport Technologies