Академический Документы
Профессиональный Документы
Культура Документы
Weight training
Squats Deadlifts Bench/ Dumbbell press Dips Weighted pullups Military press Rows
Auxiliary Lifts
Chest flys, cable cross over, pec dec Back pullovers, cable lifts, back extension Shoulders side, rear, front raises Triceps skullcrushers, kickbacks, cable lifts Legs lunges, extensions, curls, calves Biceps preacher curls, db curls, hammer curls Abs and Forearms as desired
Nutrition
Offseason
Nutrition contd
Goal decrease bodyfat while maintaining as much muscle as possible ~1-2 grams protein Carbs are variable depending on diet style 15-20% of calories from fat
Protein sources: lean beef, chicken breast, tuna, egg whites, cottage cheese Carb Sources: oatmeal, brown rice, wheat bread, wheat noodles, sweet potatoes, fruit Fat Sources: nuts, natural peanut butter, fish oil, flax oil, olive oil Dont forget the greens
Transiton slowly from a caloric surplus to maintence levels and then to a caloric deficient Most calories that will be cut are carbs and some fat Protein stays relative the same and sometimes increases Workout stays the same, no cardio yet
Once at caloric deficit, refeeds start to be implemented into diet Begin taking measurements every 2-4 weeks and weight every week or 2 Adjust diet depending on progress and goals
Begin posing, practice first holding relaxed poses and then start working on manditories Begin tanning early especially if you have fair skin Start adding in cardio as needed
Tighten up diet Begin shaving Put together a posing routine Start practicing holding poses for longer Add more cardio as needed A test run of the final week at this time may also help figure out how to peak when it counts
Final Week
No major changes happen in the final week Goal is to come in with least amount of subcutaneous water General idea is to load sodium starting at 15 days out and gradually reduce it and then load again last day Carbs slightly deplete through the week with last couple days loading with amounts depending on the person Nothing is cut and dry it all depends upon the person Last leg workout Saturday before, last workout/cardio Wednesday or Thursday, practice posing remainder of time Begin applying pro tan or some other self tanner 1-2 days out
Contest Day
Take drug test at some point if applicable Prejudging begins in the morning and usually consists of symmetry round, manditories, and a routine Break from mid afternoon-early evening Night show consists of routine, pose down, class placements, an overall comparison, pose down, and crowning of overall champion
Demonstration Time
The End