Pump up the VOLUME!

[mrky03]

Good luck prepping for the Derby show, Joel. If it lives up to past Derby shows, it'll be VERY competitive.


I'm scheduled to judge that show.

Yes, it is traditionally a very good show. Wouldn't want it anyother way! I'll be in the "geezer" class this year! Lol

[KevinCouch]

Looks like a very solid diet. Looks like your eating something about 7 or 8 times a day. Constant feeding!

[mrky03]

Looks like a very solid diet. Looks like your eating something about 7 or 8 times a day. Constant feeding!

Yeah, it seems like all I do is eat but I'm still hungry all the time! You know how it is!

I carb cycled for several years with with good results. 3 days low carbs carbed up on the forth day. It works great but I felt terrible by the end of the third day of low carbs. The timed carbs make a lot of sense, eat carbs when you're body needs them the most. Cut back on carbs on non training days. Seems like it really revs up the metabolism also.

[Hammerfit]

Yeah, it seems like all I do is eat but I'm still hungry all the time! You know how it is!

I carb cycled for several years with with good results. 3 days low carbs carbed up on the forth day. It works great but I felt terrible by the end of the third day of low carbs. The timed carbs make a lot of sense, eat carbs when you're body needs them the most. Cut back on carbs on non training days. Seems like it really revs up the metabolism also.

Your diet looks very similar to what I have been doing too. But this year I'm pondering going full keto. Never done it before, so the jury is still out. I do use alot of egg whites in leau of the whey though, I'll use one scoop of whey along w 2 cups of whites.

[mrky03]

In 09 I did a full keto diet and got lean but lost fullness. I didn't get any leaner than I normally would have gotten. Last year I used more whey than ever in the past and got good results. Really convenient too! This year I'm tweaking it a bit, been using hydrolyzed whey. Seems to be making a difference. Although it tastes terrible! lol

[mrky03]

15 weeks to go!

5:00am
2 beta stax, 30g wph/30 wms

5:30am
16 min. HIIT cardio, 227cal

6:00am
2 cups egg whites/packet oatmeal

8:30am
6 oz. chicken breast/broccoli

11:30am
6 oz chicken breast/broccoli

1:30pm
30 wph

2:30pm
4 scoop Quake pre workout supp.

3:00pm
30g wph/30g wms

squats
135x20,225x10,275x6,335x3,385x7,395x7,7

leg press
400x10,670x10,760x12,850x8

lying leg curl
105x8,6

leg extension ss with seated leg curl
130x12
150x10
130x12
150x8

4:00pm
30g wph/30g wms

5:00pm
30g wph/3 rice cakes

6:00pm
1 cup egg whites/3 rice cakes

8:00pm
6 oz chicken breast/salad

[joedemarco]

Great workout! Do you stick with the HIIT cardio for the entire duration of your prep? Or do you switch it with some long intensity, long duration?

[mrky03]

Great workout! Do you stick with the HIIT cardio for the entire duration of your prep? Or do you switch it with some long intensity, long duration?

I've done it both ways, I seem to hold muscle and lose fat more efficiently doing HIIT cardio. I feel like bracketing my cardio sessions with protein/carbs makes a difference also.

[Hammerfit]

I've done it both ways, I seem to hold muscle and lose fat more efficiently doing HIIT cardio. I feel like bracketing my cardio sessions with protein/carbs makes a difference also.

bracketing my cardio sessions with protein/carbs bracketing? = pre and post?

[Hammerfit]

In 09 I did a full keto diet and got lean but lost fullness. I didn't get any leaner than I normally would have gotten. Last year I used more whey than ever in the past and got good results. Really convenient too! This year I'm tweaking it a bit, been using hydrolyzed whey. Seems to be making a difference. Although it tastes terrible! lol

hydrolyzed whey what are you using how long been using it, Im looking into different whey mixes

[mrky03]

bracketing my cardio sessions with protein/carbs bracketing? = pre and post?

Yes, pre and post.

[mrky03]

hydrolyzed whey what are you using how long been using it, Im looking into different whey mixes

I found a company that sells in bulk for reasonable prices. http://www.musclefeast.com/ I've been using their whey isolate and hydrolyzed whey for about 6 months. Seems to be a quality product.

[mrky03]

I'm getting in my zone now, I really like the regimen of contest training.

5:00am
2 Beta Stax, 30g wph/30g wms

5:30am
16min. HIIT cardio, recumbent bike, 226cal

6:00am
2 cups egg whites/1 packet oatmeal

8:30am
7oz chicken breast/broccoli

11:30am
7oz. chicken breast/broccoli

1:30pm
30g wph

2:30pm
4 scoops Quake

3:00pm
30g wph/30g wms

standing military press

100x10,10,135x10,155x10,165x7,175x5

lateral raise
30x15,35x12,45x8

bent over lateral raise
40x14,45x12,50x8

close grip bench press (ez curl bar)
70x20,110x15,120x10,130x8

rope extensions
50x15,60x10,70x8

4:00pm
30g wph/30g wms

5:00pm
30g wph/4 rice cakes

6:00pm
1 cup egg whites/4 rice cakes

8:00pm
7oz chicken breast/salad

[mrky03]

5:00am
2 beta stax, 30g wph/30g wms

5:30am
16 min HIIT cardio, recumbent bike 216 cal

6:00am
2cups egg whites/1 packet oatmeal

8:30am
6 oz. chicken/ broccoli

11:30am
6 oz chicken/broccoli

1:30pm
30 wph

2:30pm
4 scoops Quake

3:00pm
30g wph/30g wms

6 sets calves seated and standing

6 sets abs, cable crunches and weighted leg lifts

4 sets forearms

4:00pm
30g wph/30g wms

5:00pm
30g wph/3 rice cakes

6:00pm
6 oz chicken breast/3 rice cakes

8:00pm
6 oz. chicken breast/salad

[mrky03]

5:00am
2 Beta Stax, 30g wph/30g wms

5:30am
16min HIIT cardio, 216cal (TOUGH GOING THIS MORNING!)

6:00am
2 cups egg whites/1 packet oatmeal

8:30am
6 oz chicken breast/broccoli

11:30am
6oz. chicken breast/ broccoli

1:30pm
30g wph

2:30pm
4 scoops Quake

3:00pm
30g wph/30g wms

deadlifts
225x10,275x10,365x5,405x10,425x8

close grip pullup to chest
bdwt.x 10,9,7

seated cable row
140x12,160x10,180x8

bent arm barbell pullover
95x12,12

shrugs
315x15,405x10,455x7

4:00pm
30g wph/30g wms

5:00pm
30g wpi/3 rice cakes

6:00pm
30g wpi/3 rice cakes

8:00pm
6 oz. tilapia/broccoli