Nutrition advice for a first time competitor

Hello everyone I am seeking the advice of all you experienced bodybuilding competitors on here. I am preparing for my first competition and want to do the best I can (of course!).

Stats:
height - 5'10"
weight - 178
bodyfat - estimated at around 10%

Nutrition: (daily intake)
calories - 2300 (1200-1300 below maintenance)
fat - 70-80g (mostly from eggs, raw almonds)
carbs - 140-150g (mostly from fruits, veggies, ezekiel bread)
protein - 220-230g (mostly from eggs, egg whites, protein powder, meat substitute)

Training:
day 1 - shoulders (12 sets), biceps (12 sets), triceps (12 sets), forearms (6 sets)
day 2 - thighs (20 sets), calves (15 sets)
day 3 - chest (12 sets), back (12 sets), traps (4 sets), lower back (4 sets), neck (4 sets)
day 4 - rest, then begin at day 1 again
abs are done every training day (3 sets each for upper abs, lower abs and obliques) 25-50 rep range
cardio also done every training day (30 minutes daily, do HIIT somedays and also go for a walk somedays) and 20 minutes of posing practice daily
rep ranges are 6-12 on most exercises

Any other info you guys want just ask and I will post it, thank you!

0 members like this

▶ Reply to This

Replies to This Discussion

Permalink Reply by Ben Whitney on February 22, 2010 at 11:24am

Sorry I forgot to add that the contest is on May 15th

▶ Reply

Permalink Reply by Kai on February 23, 2010 at 3:36pm

lol why is it not May 8th :)

▶ Reply

Permalink Reply by Ben Whitney on February 24, 2010 at 6:45am

1500 miles is a bit far to travel, but hope to do the Lonestar in the next couple years.

▶ Reply

Permalink Reply by Craig Crawford on February 24, 2010 at 10:24pm

you are doing to much volume per day. 12 reps too many,6-8 heavy.
There is no way you are still lifting heavy by the end of your workout.
day 1 shoulders 12 sets, triceps 9 sets
day 2 quads and hams 14 sets total.
day 3 chest 12 sets and 9 sets biceps
day 4 back 12 sets and 8 sets of calves.
I usually train 2 on 1 off, 2 on 2 off. sometimes train one day on the weekend,cardio 20-30 mins post workout or first thing in the morning empty stomach.
Diet looks good carbs could be little lower.
This is my opinion good luck.

▶ Reply

RSS

Welcome to
The REAL Spot

Sign Up
or Sign In

You can also sign up with:

Translate to any language!

Click here to translate any page of The REAL Spot to Spanish, Italian, German and more!!

Latest Activity

john wolf updated their profile Wednesday

Cody Hall and john wolf are now friends Wednesday

www.sungodmodels.com

Status posted by john wolf Wednesday

0 Comments 0 Likes

Photos posted by john wolf Wednesday

Matt Luke and Webb Davis are now friends Tuesday

Dayna M Liccketto liked Kai's event 'REAL Deep South' Feb 2

Sharon Friedman Reitman is now a member of The REAL Spot Feb 1

Welcome Them!

ONLINE COMPETITION NUTRITION SEMINAR! Saturday, Feb. 11th, 2012

Getting ready for competition season?? Proper nutrition is a necessity to meet your physique goals!Need help with where to start?This ONLINE COMPETITION NUTRITION SEMINAR is perfect for you!!!!!For bodybuilding, figure, fitness model, and bikiniClick on the link to register NOW to secure your spot -->…See More

A discussion started by Raechel Sinuk was featured Jan 31

0 Comments 0 Likes