This is a photo taken at the 2009 Musclemania. I placed 1st in the Bantamweight and 2nd in the Master's 40+. You can see additional photos by going to the site...www.fitnessatlantic.com. You can click on galleries for 2009 and 2005. Brian Cannone is the organizer of this event and he does a great job promoting it. I also enjoy competing in his shows. He always attracts the best competition.
Here is an example of my off-season diet. I try to have at least 6 meals a day and 1 cheat meal a week. Meal 1: 7 egg whites (scrambled) and 1 cup of oatmeal/grits. Meal 2: Whey Protein Shake (3 heaping scoops) Meal 3: 6 oz of chicken breast and 1 cup green beans/broccoli Meal 4: 6 oz of chicken breast and 1 cup green beans/broccoli Meal 5: 6 oz salmon/round steak, 1 cup of green veggies and 1 sweet potato/1 cup brown rice Meal 6: 1 cup broccoli and 6 oz chicken Meal 7: Casein Protein (2 heaping scoops). Have before bedtime. Calories: 2900, Fat: 79 grams, Protein: 400 grams, Carbohydrates: 165. Off-season weight: 155-160 lbs. Now, I do throw in a cheat meal once a week. It is usually a small chicken pesto pizza. On the day of the cheat meal make sure all your other meals must be nothing but protein. I usually stop my cheats 1 month before competition day. From there everyday is high protein and low carbs and fat, except for the Sunday before competition where it is a carb-loading day. It is because of my strict and disciplined diet that I keep my cardio to a minimum. I only do cardio 3 times a week for approximately 21-25 minutes each time. My cardio consists of briskly walking on a treadmill at an incline of 5.0 and a speed of 3.5. | Here is my off-season workouts to build lean muscle. They are 5-day splits. I work legs twice a week. Day 1: Legs/Calves/Forearms Exercises: Wide deep squats, leg presses (close), leg extensions, leg curls, stiff-legged deadlifts, seated calves (7 sets of 20 reps), wrist curls and reverse curls with short bar. Day 2: Delts/Triceps Exercises: Military press, skull-crushers, Arnold DB presses, close-grip bench press, lateral raises, front raises, rear delts, press downs, vertical dips w/weight, rear delts (db or pec-dec), close hand push-ups. Day 3: Back/Forearm/Calves Exercises: Wide-Grip Pull ups (100+), seated rows, pull downs, T-bar rows, bent over rows (DB), deadlifts, wrist curls, reverse curls (EZ bar) and seated calves. Day 4: Chest/Biceps Exercises: DB pullovers, Incline bench press, incline DB flys, Guillotine bench press, pec-dec fly machine, BB curl, incline DB curls, DB Hammer curls, Close-grip BB curls, clapping push-ups/Muay Thai push-ups. Day 5: Legs/forearms/calves Exercises: wide deep squats, hack squats(close), leg extensions, leg curls, stiff-legged deadlifts, standing calve raises, wrist curls, reverse curls (short bar). *Each week I mix up the exercises so I can confuse the muscle and stay entertained. There are days I do super sets and there are other days where I mix in tri-sets. Remember rest is extremely important. You tear muscle when you workout, but you "build" when you rest. Get at least 6-8 hours of sleep a night.
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