Ryan Humiston - My Prep for Titans Grand Prix

[Ryan Humiston]

I thought I would start a prep thread because I have learned a few things following others as they get ready for a show so maybe I can do the same for someone else. You can also follow me at http://www.ryan-humiston.com

I am currently 16weeks out from this Saturday.
My Diet
M1- 10 egg whites, 1 cup Ezekiel cereal
M2- 9oz white fish, ½ grapefruit
M3- 9oz white fish, 1.5 cups brown rice
M4- 9oz white fish
M5- 9oz white fish, 1 cup brown rice
M6- 7oz chicken
M7- 10 egg whites

We will see if the video works???

<iframe width="480" height="390" src="http://www.youtube.com/embed/boDyaSNTcj0" frameborder="0" allowfullscreen></iframe>

[The Big Sexy]

boDyaSNTcj0

[epifiny]

looking forward to seeing your progress... it's been a long time since i seen someone prep with so much fish so far out from the show - why the fish preference and what kinds do you like to use?

[data4]

Thats some good weight your pulling. It seems like your diet is really high protein. What do is the macro breakdown? What are your stats?

[The Big Sexy]

Are you going 0 fats?

[data4]

Def looks like high protein/ moderate carb and trace fat. Actually looks too low carb to be doing no direct fats. I dont know his body though.

[Ryan Humiston]

"Why fish" - Just from my experience, my body seems to respond better than using any other low fat protein source. I eat chicken all off-season so by the time I am ready to diet I am sick of it.

"Macro Breakdown" - I didn't even calculate it. I was eating a pound of chicken every meal in the off-season, I dropped that significantly to 9oz for most meals and added a 7th meal. I am just going by feel right now as I get closer I will really lock down the ratios.

"0 fats"- Ya, I will throw them back into the diet in about a week depending on how fast I lose. Nothing set in stone, everything could change tomorrow, I have a long way to go but I am sure I will end up eating a ton of food by the end.

My stats- 5'11, this morning 224lbs
Last show was the 2010 Atlantic States where I got 2nd to Shawn Harris in the Heavyweight class

http://ryan-humiston.com/wp-content/uploads/2011/06/REsize1.jpg
http://ryan-humiston.com/wp-content/uploads/2011/06/Side.jpg

[Dadup]

damn dude, you looked really good at your last show! looking foward to your prep for this one

[data4]

You looked great! Very pleasing to look at and everything flows well. I will be following along.

[newaza007]

Look good! Any updates on your prep?

[BC123Jm]

very nice physique from what i can see in those pics.

[Ryan Humiston]

Training-
3days on 2 days off

Legs & Calves
Chest, Shoulders & Triceps
Back, Biceps & Abs
Off
Off
Repeat

Diet-
Training days
M1-10egg whites, 1cup Ezekiel cereal
M2-M5 - 8oz chicken, 1 cup brown rice
M6- 7oz chicken
M7- 10 egg whites

Non Training
M1-8egg whites, 2 whole
M2-8oz chicken, 1/2oz cashews
M3-8oz chicken, 1 Tbls almond butter
M4-8oz chicken, 1/2oz cashews
M5-8oz chicken, 2 Tbls flax seed
M6-7oz chicken
M7-8egg whites, 2 Whole


My weight is about 226lbs

http://ryan-humiston.com/wp-content/uploads/2011/07/wpid-2011-07-12-22.23.161.jpg

[Provo82]

you looked great man. did you have a good offseason? i competed in the light heavy class at the atlantic states that year too. my class had 26 guys or someting i placed 7th i needed to be harder and i needed to come into the show fuller also.

[Ryan Humiston]

Thank you sir, it was a good off-season and I am looking forward to see what I have done. I know what you're saying, that show was stacked. It was a great time. Steve puts on great shows; I would do another one if they weren't so far.

[Ryan Humiston]

http://ryan-humiston.com/wp-content/uploads/2011/07/wpid-2011-07-20-16.48.53.jpg


Leg Day-

Smith Front Squat- 3 sets 8, 1 drop
Leg press (feet in v stance) 3 sets 10
Smith squat (Slow Negative Pause at bottom) 2 sets of 10
Lunges - (Don’t Come all the way up) "duck walk" 2 sets of 24
Lying leg curl - Heavy 10 - 3 sets
Kneeling Leg Curl - 3 sets of 15
Seated leg curl - 3 sets of 15
DB Stiff's - 2 sets (weight on toes & squeeze glutes at the top) * only come up 3/4
Adductor machine- 2 sets 15
Seated Donkey style calf- 3 sets both legs, 3 sets single
Standing calf raise- 3 sets 20

[Ryan Humiston]

http://ryan-humiston.com/wp-content/uploads/2011/08/wpid-2011-08-01-15.51.04.jpg

I just want to thank Dave again for the opportunity to work the species booth at the USA's and hopefully get the chance to do it again soon. Species has great people working for them, if you get a chance, introduce yourself to them at the next show.

[stbroering]

Looking good! Great size on those wheels.

[Ryan Humiston]

I have been hovering around 225lbs for the last few weeks. My "wife" girlfriend who is doing my diet has changed it up. This is the current diet as of Aug. 8th

M1- 6egg whites, 2 whole, 4p Ezekiel bread
M2- 8oz chicken
M3- 8oz chicken, 1 cup BR, 1oz cashews
M4- 2scoops Iso
M5- 8oz chicken
M6- 7oz Nat. Ground beef, 1/2cup BR, 1tbls Mac oil
M7- 8 egg whites

30min Cardio in the AM- (High intensity) interval elliptical, 2min high - 1min low
40min Cardio in the PM- (Low intensity) - Treadmill incline 6.5, speed 3.4

I will be working the Species Booth for the Phoenix Pro Show so stop by if you get a chance.

[immense50]

you looked great man. did you have a good offseason? i competed in the light heavy class at the atlantic states that year too. my class had 26 guys or someting i placed 7th i needed to be harder and i needed to come into the show fuller also.



i did that show too! lhw 2nd place. tight loss to marco