# Thread: ALLEN'S PRE-CONTEST JOURNAL 2012

1. ## ALLEN'S PRE-CONTEST JOURNAL 2012

I will be starting my 20 week contest prep tomorrow. No cardio to start. Starting weight is 222 lbs. Here are some pics I took Friday.

Here is the meal plan:

Meal 1
-1 cup egg whites, 4 whole eggs

Meal 2
-220g chicken
-3/4 cup rice
-2 tbsp almond butter

Meal 3
-2 scoops Nitrean
-1/2 cup oats
-1 tbsp olive oil

Meal 4
-200g fish
-150g potato
-28g almonds

Meal 5
-2 scoops Nitrean
-1/2 cup oats
-1tbsp olive oil

Meal 6
-5 whole eggs

2. Looking massive, do you roughly how much weight you have to lose before you will be contest-ready? What is the calories/macros of your current diet? I would calculate it myself but figure you already have it written down

Also just out of curiosity, in past experience how low do your calories go at the end of your contest prep (and macro numbers) and how much cardio do you end up on?

3. Originally Posted by greemah
Looking massive, do you roughly how much weight you have to lose before you will be contest-ready? What is the calories/macros of your current diet? I would calculate it myself but figure you already have it written down

Also just out of curiosity, in past experience how low do your calories go at the end of your contest prep (and macro numbers) and how much cardio do you end up on?
I'll probably lose around 30 lbs. Its 50g pro, 30g carb, 15g fat each meal except last one.

The amount of cardio I do and calories I drop down to will just depend on how my conditioning is, its never the same each prep.

4. ## Legs

1) Seated leg curl- 3 x 10, 130lbs. 1 Drop set, 10 then 30 reps

2) Leg press- 3 x 8 with 2 monster mini bands and 8 plates per side

3) Hack Squat- 1 drop set. 3pps x 8, 2pps x 8, 1pps x 15

4) Smith machine lunge 4 x 10

5) BB stiff leg deadlift 3 x 8

6) Adductor machine 3 x 10

5. Thanks for that, got me feeling good about my diet as I have a similar macro breakdown

Looking forward to following your progress, will you be posting progress pics along the way?

6. Originally Posted by greemah
Thanks for that, got me feeling good about my diet as I have a similar macro breakdown

Looking forward to following your progress, will you be posting progress pics along the way?
Don't base your diet on mine. Everyone is different and requires different approaches when it comes to dieting down. LAst prep I used a completely different breakdown.

I will post pics about every 4-6 weeks.

7. ## 19 weeks out

First week of diet is easy as always. I'm down 2 lbs at 220.

Arms

1a) Pressdowns 4 x 15, 12, 10, 8
1b) Hammer curls 4 x 10

2a) Machine dips 4 x 8-10, 3 sec negative
2b) Face down Incline curls 4 x 8

3a) Decline lying ext. 4 x 12
3b) EZ bar curl 4 x 10, 3 sec neg

Calves
Standing raise 6 x 10

8. ## Legs

1) Seated leg curl 3 x 10, 1 drop set 4 ,4, 4 ,4 170lbs

2) Box squats with Safety squat bar 3 x 8, 275lbs

3) Leg press wiith mini bands and monster mini bands 4 x 15, 7 pps

4) Hack squat 1 x 15 with a pause in the bottom on all reps

5) BB Stiff leg deadlift 4 x 12, 200lbs

9. Super leg day, great job in the leg press and recent squat vids.

10. I changed beacuse of my appetite, hunger levels, and a small part was because I didn't drop.

I do cardio first thing in the morning 2 days a week and the other time in the evening on my off day from weights.

I know how my body works and by dropping my calories and with the training I'm doing I'll start to drop into a supercompensation state.

11. ## Legs

1) Seated leg curl 3 x 8; 130lbs; 1 x 16 drop weight and 16 more reps

2) Squats 1 x 10; 255 lbs, 1 x 8; 310 lbs, 1 x 6; 365 lbs

3) leg press 2 x 35; 5pps

4) BB stiff leg dead 4 x 8; 250 lbs

12. ## 15 weeks out

After dropping 200 cal last week and adding in 3 days a week of steady state cardio for 25 min each my weight is down 2 lbs this week. Hunger has kicked in a bit and everything else is on point. Training intensity is high and I will start a new training phase in 2 weeks to take me into the contest.

Back:
1) Smith machine row 2 x 10, 2 x 8
2) One arm BB row 3 x 8
3) DB pullover 2 x 15
4) Close grip pulldown 3 x 12

5) BB shrugs 2 x 20 with 1 sec flex
6) Banded low back ext 2 x failure

7) Glute ham killers 3 x 6
8) Glute blast machine 3 x 15

13. ## Chest/Shoulders

1) Flat DB Press 1 x 10 x 80lbs, 1x8 x 85lbs, 1x6 x 90lbs. 1 sec flex at top
2) Incline BB press 3 x 6 x 200lbs
3) Pec minor dips 3 x failure
4) Machine fly 1 x 20

5) DB bent lateral 3 x 25 x 15lbs
6) DB side lateral 3 x 8 x 35lbs
7) DB front raise 3 x 12 x 20lbs

25 min low intensity cardio

14. ## New program and 13 weeks out

My weight is at 215 lbs and Calories are around 2400. The diet has been pretty ease thus far. Energy levels are good and only slight hunger. I will start doing 5 days of cardio for 30 min and keep it at low to moderate intensity.

My new program is 5 days a week with an extra day of chest, shoulders, back, triceps where the weight will be moderate and main focus is on activation. I will taper down volume the last 4 weeks or so depending on how my body feels and how energy levels are, but until then volume with remain high.

Legs

1) Leg curls 6 x failure. Do 1st set for 10 reps, rst 20 sec, then go to failure, rest 20sec, go to failure, ..... until 6 sets are complete

2) Squats- pyramid warm ups then 6 x 6 with a slow negative

3) leg press 1 x 30 x 5 pps, 1 x 25 with same weight, 1 x failure (dropped 1 plate per side) Do as many reps as possible and do in extended fashion, got 42 reps! legs were on fire.

4) Stiff leg deadlift 4 x 15. only come up 3/4 of way.

15. Looking forward to the pics. Do you eat the same amount of calories each day or do you do some sort of cycle e.g. less calories on off days

16. Originally Posted by greemah
Looking forward to the pics. Do you eat the same amount of calories each day or do you do some sort of cycle e.g. less calories on off days
Same calories every day

17. any update shots? looks like things are coming along great.

it took a while to understand the benefit but ive been trying to incorporate more feel based movement lately. it has worked pretty well. goes to show there is always room for improvement in training

18. Originally Posted by f=ma
any update shots? looks like things are coming along great.

it took a while to understand the benefit but ive been trying to incorporate more feel based movement lately. it has worked pretty well. goes to show there is always room for improvement in training
I'll post pics around 8 weeks out

19. ## Legs

1) Leg curl 4 x 12

2) Banded leg press; one set monster mini and one set of mini bands: 3 x 15

3a) Smith machine lunge x 8 each leg
3b) Smith machine squats x 8
3 supersets

4) Leg ext. 4 x 10 with 3 sec flex

5) BB stiff leg deadlift 2 x 15

20. ## 10 weeks out

My calories are at around 2000 amd my weight is down to 208. Hunger has finally set in and is fairly high at times during the day. Energy is still good all day and workouts are still intense. Cardio is at 5 days at 45 min. Below is a sample day of my current diet.

Meal 1
-4 whole eggs, 1 cup egg whites
-1 cup broccoli

Meal 2
-220g chicken
-2 cups spinach
-1 tbsp olive oil

Meal 3
- 2.5 scoops protein
- 30g almonds

Meal 4
same as meal 2

Meal 5
- 200g grass fed sirloin
- 1 cup broccoli
- 1 tbsp natural peanut butter

Meal 6
- 5 whole eggs
- 6g fish oil
- 2500mg evening primrose oil

21. Are all your days right now no carbs?

22. Originally Posted by cphafner
Are all your days right now no carbs?
For now. But will more than likely start adding them back in when the show gets closer and also depending on how my body is responding and the feedback it gives me.

23. ## Arms

1a) Pushdowns x 10 reps
1b) DB curl with slow neg x 8
1c) Bench dips x failure
5 rounds of this

2a) BB curl x 8
2b) Reverse pushdowns x 15
2c) Reverse grip EZ bar curl x 15
5 rounds

24. ## Legs

1) Seated leg curl 3 x 10 x 130lbs. then Drop set: 1 x 10,8,8, 25 partials

2) Banded leg press (1 set monster mini/ 1 set mini) 3 x 8 x 6 pps

3) Squats with slow negative, no lockouts 4 x 8 x 285 lbs

4) Leg press 1 all out set 4pps x 73 reps (quads, hams, glutes were trashed) I paused 4-5 times during the set to extend it

5) BB stiff legged deadlift 4 x 8 x 200lbs

25. ## 9 weeks out

I have made some major changes to my diet. For the past 10 weeks I have been doing a fat based diet and my carbs had gotten down to less than 30g a day and fat was around 100g. My starting weight was around 222 lbs and I was down to 212 after 8 weeks of dieting. Then I lost another 6 lbs but after going back to my progress pics I realized I wasn't any more conditioned. Not good, especially after already dieting for 10 weeks.

My bowel movements were very irregular and no matter how much water I drank ( I drink about 2 gallons a day) my urine was not clear. I appeared softer as well. Now I have been competing for 15 years and preped many others for contests so I want you to realize you shouldn't base yourself off me if you were to find yourself in a similar state getting ready for a contest, I know my body very well and what it can do. I also tlked to some friends in the industry to get there thoughts (its always good to have another professionals eye).

My weight Friday morning was 206.8 lbs and getting softer so a change was made and needed. I went to a carb based diet and staggered my calories with one clean re-feed day on Leg day (about 350g carbs). After just 1 day of going from basically no carbs to 250g and fat went from 100g to 40g My weight the next morning was a little over 1 lb less. 205.2 lbs.

My muscles were full, skin tighter, urine clear, and fantastic bowel movements! My metabolism is up and running again. I have also been a lot hotter. Lessoned learned, my body does well adding more fat in off season, but when it comes to getting shredded for a contest I do much better on a carb based diet.

This should be a reminder to all that there is not one specific map to getting shredded and you need to know how to read your body's bio-feedback or others if your a coach to make changes when needed.

There will be changes as I go depending how I'm looking, but I am 100% positive I will not have a problem getting hard and ripped in the next 9 weeks.

Here is one of my medium calorie days

Meal 1
-1.5 cups egg whites
-3/4 cup oatmeal
-3g fish oil

Meal 2
-2 scoops protein
-1 1/3 cup rice

Meal 3
-190g chicken
-200g potato
-3g evening primrose oil

Meal 4
-2 scoops protein
-3/4 cup oats
- 1/2 tbsp olive oil

Meal 5
-190g chicken
-1 cup rice
-3g fish oil

Meal 6
-1.5 cups egg whites & 1 whole egg