I just competed in NPC Junior Nationals on June 12-13. I came in with a much bigger and leaner package than years past. Moving into the off season I will be working on my raw strength and putting on size in my upper body. Competition plans are still to be determined. I will continue to work with Amit Sapir on my off-season dieting, gradually increasing food and working to put on some good muscle. Scott Paltos will be doing my training, reworking some strength work in with some volume work for the added muscle during the rebound dieting phase.
Holy CRAP!! Progress pics sent off to Amit on Wednesday and new diet came back. He's REALLY happy with how things are going. Of course I feel big (which I actually feel good this time around), but he said minimal fat gain so we're putting on some muscle. The added volume in training from Scott has complimented the diet well.
Which brings up a really good point.... as a coach myself, and I've seen other coaches talk about this as well. If you are having someone do your nutrition program, but they don't know what your training is like, you better think twice. They should at least be asking about your training, have a copy of your program or be in touch with your training coach. It gets very difficult to plan a diet (for fat loss, performance, etc) when the diet doesn't match the training. And if you have someone doing your training but not your diet, understand that things might not be as optimal. While the training program might be awesome, you might not be performing your best if your diet is shit. So..... if you have a coach for one or the other, take these things into consideration. If you have two different coaches like I do, PLEASE make sure they communicate so ALL are on the same page.
NOW.... back to my diet......HIGH days are at 328g carbs... (holy shmoley, that's a lot). LOW days are at 210g carbs. Protein stays high between 150-200 and cals between 1900-2500. Probably the most food I've ever eaten. 🙂
Thursday
Wide stance leg press
1 plate x10
2 plates x10
3 plates x10
4 plates x10
Narrow stance high bar squats
4x6 not super heavy
(Did 165, 175, 185, 195)
High bar normal stance squats
3x3 w 3 sec bottom pause
Bulgarian split squats
3x15ea
SUPERSET WITH
Single leg deads
3x8
(I think I accidentally did 4 sets here... I was in a zone)
Rope pull thrus 3x20