My Pre Photo shoot cycle (FOOD ONLY) Blog

[McFly]

Ok guys i wanted to start a blog to keep me motivated.. I have picked a date (Jan 12th) where im going to have a professional photo shoot. Now that is around 16 weeks away. Im going to eat/train like a bodybuilder 16 weeks out pre contest.
Im also going to have a trainer for me 12 weeks out till finish to guide me with diet and training through the tough times and esspecialy coming towards 4 weeks out where im not that educated on water depletion/diet at that time!

Ok here we go!

Age: 20
weight: 93kg
bf: 18 - 20%
hight: 181cm

DIET!
1. 2 whole eggs 4 whites, 1 cup oats , 20g protein shake (53 protein 70 carbs 19 fat 721 cal

TRAIN - sip on BCAA drink

PWO - 40g protein shake , 60grams Maxy wayze (carbs/dextrose) [B](40grams protein 60grams carbs 300 cal)[B]

2. 200g chicken breast , 300g sweet potato 46 protein 42carbs 2 fat 407 cal

3. 200g Lean meat , half cup basmati rice uncooked 46 protein 42carbs 2 fat 407 cal

4. 150g fish , 1cup veggies, 4 whole meal bread 30 protein 50 carbs 15 fat 266 cal

5. 150g lean meat , 1 cup vegies 1 serving almonds 44 protein 27 fat 208cal

6. 150g chicken breast , 1 tbs flaxseed oil 44 pro 18g fat 280cal

30g Protien shake before bed.
150g cottege cheese 45g protein 11g fat 280cal
TOTAL
346 protein 270 cabrs 78 fat 2520 cal

CARDIO = 4 x week after workout 30min (Treadmill level 5.1 , incline)


Workout
MON - Back- Rear Delts - abs
TUES - Chest
WENS OFF
THURS - Legs
FRI - Shoulders
SAT - Arms
SUN Off

i will be posting a workout blog also..

[McFly]

Also i forgot to add.. pics of me currently are in my other thread! (pics of me)

[McFly]

Mon 27th
Back

Lat pulldown
180lbs = 12 reps
190lbs = 6 reps
200lbs = 4 reps ss 150lbs = 6

Tbar row
37kgs = 6
37kg = 6
37kgs = 6

Rown
180lbs = 8
190lbs = 6
190lbs = 5 superset 130 = 10

Low row
120kg = 8
120kg = 8
120kg = 7

Rear delts
reverse flys
70lbs = 8
" "
" "

DB laterals seated
26lbs = 12
" "
" "

[McFly]

Tues 28th
B]Chest[/B]
Bench
80kg = 6
90kg = 6
100 = 4
100 = 4

Incline smith
85kg = 6
"" = 5
80 = 7
75 = 12


DB flys
45lbs = 10
45lbs= 8
45lbs = 6

incline press
80kg = 8
"" = 4
" " = 4

Cables
60lbs = 12
45lbs = 15
" " = 15

Felt realy good this workout.. chest was smashed after the flys

[stevey_6t9]

post pics here

[McFly]

post pics here

Can someone please post my pics from my other thread in here? My computer is down so I'm using my phone ATM!

Ok so trained legs today and smashed them!
Did 3 sets of everything .. Off the top of my head

leg press 250kg 8 reps
hack squats 90kg 10 reps
hammy curls 90lbs 10 reps
seated hammy curls 40kg 6 reps
leg extentions 100lbs 12 reps
then did 6 sets calves.