Contest prep 2010!

[Allen Cress]

After 2 weeks off training and diet its time to get down to buisness. I am 14 weeks out from my contest and will be gradually getting back into training this week with a slightly lower intensity level since I've been off for 2 weeks.

I am starting my diet at 3000 calories. My starting weight is 210 lbs.

I will be doing a 6 day bodypart split routine. For cardio I will be doing 2 Ab/Core circuits per week and 2 different complexes as well.

I'm looking forward to seeing the progress made during this past off season and stepping back on stage. Hope you guys enjoy the Journal. I will post pics every few weeks.

[Allen Cress]

Today I did my first complex of the week after my regular weight training session. I was in extreme oxygen debt. EPOC was huge today.

The complex was a shoulder girdle/core oriented blast.

All were done for 5 reps each side and done for 4 sets:
1a) Single arm DB Clean & Press
1b) Single arm DB front swing
1c) Side lateral throw from the ground
1d) Heavy bent laterals with swing

This is how you burn off fat!!

[Allen Cress]

I just finished my first week back to training and diet and have lost 4 lbs and am at 204 lbs. I am 13 weeks out.

After training Hamstrings and Traps today I did 3 sets of Quad Blasts follwed by 3 sets of Step ups into Reverse Lunge combo. I could barely walk at this point or breathe.

[CoCoa]

I took a look at your site, you have a very nice training operation...good luck with future plans Allen.

[Allen Cress]

I took a look at your site, you have a very nice training operation...good luck with future plans Allen.

It has grown a lot in the past 6 years and continues to do so. Thanks for the support.

[AKMass]

I'll be watching this log. Did you take before pics at 210 lbs?

[Off Road]

All were done for 5 reps each side and done for 4 sets:
1a) Single arm DB Clean & Press
1b) Single arm DB front swing
1c) Side lateral throw from the ground
1d) Heavy bent laterals with swing

This is how you burn off fat!!

Holy cow that looks brutal
Much respect for being able to crank that out.

[Allen Cress]

I'll be watching this log. Did you take before pics at 210 lbs?

Here are a couple pics I took before I took my 2 week break weighing 215lbs.

[Allen Cress]

Today hunger has increased and can tell my metabolic rate is increasing due to the training and complexes & circuits I'm doing at the end of workouts.

Here is what my current diet looks like:

Meal 1
- 16 egg whites
- 2 whole eggs
- 3 shredded wheat biscuits

Meal 2
- 225 grams Chicken
- 1 cup cooked rice

Meal 3
- 225g Chicken or 3 scoops Nitrean
- 200g Potato

Meal 4
- 2 cans Tuna
- 5 rice cakes

Meal 5
- 225g 96% lean beef
- 200g potato or 1 cup rice

Meal 6
- 3 cups liquid egg whites or 225g Tilapia
- 5g fish oil

I've lost a total of 7 lbs in first 2 weeks of prep.

[Mclovin1]

Acress:

Do you prefer to diet on a higher carb low fat plan? Do you find it works just aswell or you don't like the high fat approach?
Being one of Scott Abels guys do you do cheat days during prep.?

How is your 6 day plan set up? Isn't 6 days striaght training with extra cardio and circuits abit much ? LOL

Wish you the best


Marc

[Allen Cress]

Acress:

Do you prefer to diet on a higher carb low fat plan? Do you find it works just aswell or you don't like the high fat approach?
Being one of Scott Abels guys do you do cheat days during prep.?

How is your 6 day plan set up? Isn't 6 days striaght training with extra cardio and circuits abit much ? LOL

Myself I prefer a carb based diet. Its all individual and can be tweaked from prep to prep depending on the person. No one should do a straight high fat approach as glycogen is extremely important and carb days should be put in appropriately. I did a high fat approach during the first part of this past off season with one carb day mid week and it was fine then I switched back to high carbs. I have found over the years that my body will respond to whatever diet I use. This is not typical of your avaerage person though.

I only have spike days if my body is downregulating and they are needed. 2 years ago I had 4 spike days during a 12 week prep and last year I only had 1 spike day at 4 weeks out during an 11 week prep.

I'm doing a bodypart split over 6 days. For me its not too much because I've have a high workload capacity after years of proper progression. I'm 33 and have been training since I was 17. For the average trainee doing the complexes and circuits I'm doing would be too much especially during contest prep. I will tweak things as I go depending on how my recovery is as my body becomes depleted over the course of my prep. I am not doing any steady state cardio at this point.

[Mclovin1]

Thanks for the replys,

Please keep the updates coming, myself and many others get motivation from reading such posts

Marc

[AKMass]

Here are a couple pics I took before I took my 2 week break weighing 215lbs.

Lookin thick! What did you weigh in your avatar pic?

[Allen Cress]

Lookin thick! What did you weigh in your avatar pic?

185 lbs

[theos]

Lookin' great at 215 lbs...GOOD LUCK...

theos

[CoCoa]

Looking super in those shots.

[cphafner]

very cool. What show?

[Allen Cress]

very cool. What show?

The Indiana Championships. I got 2nd in it last year.

[cphafner]

The Indiana Championships. I got 2nd in it last year.

Cool. I see some very high protein meals in there. 60-70g. Is that normal for you, or just pre contest?

[Allen Cress]

Cool. I see some very high protein meals in there. 60-70g. Is that normal for you, or just pre contest?

Because I was eating 5000-6000 in off season this is normal for this prep. Its different year to year and adjust accordingly.

[cphafner]

Because I was eating 5000-6000 in off season this is normal for this prep. Its different year to year and adjust accordingly.

Gotcha. I'm looking forward to watching and learning in here.

[DMedley]

Allen welcome to the WBB team. I am really looking forward to watching you prep for the contest. My biggest interest is the using of complexes, so I hope you will keep including them in your journal.

Currently I am doing them 3 days per week and hoping to begin seeing some lard melt off.

[cant hit bombz]

185 lbs

Will be very interested to see the pics for this contest compared to your site pics.

[Off Road]

Because I was eating 5000-6000 in off season.

Are those clean calories or are you a little looser in the off-season?

[Allen Cress]

Are those clean calories or are you a little looser in the off-season?

Around 5000 were clean sources, but to get to 6000 I had to eat calrie dense easily digested food like Fruit juices, pop tarts occassionaly, eating out at higher quality restaurants, etc....

It was a task.