36 Years
100 kg
90 kg
177 cm
Off-Season Diet
Meal 1 50 g (raw weight) Oats
6 Egg Whites (scrambled, poached or as frittata)
1 Egg Yolk
20g Tomato sauce
30g Whey Protein (100% Whey Protein or SPS IsoPro)
150g Banana
Meal 2 200g Chicken (or tuna or ostrich mince)
200g Pasta
100g Pasta sauce
20g Tomato sauce
Pre & Intra-Workout 30g CytoGuard
Post-Workout 30g Whey Protein (100% Whey Protein or SPS IsoPro)
Meal 3 200g Beef Steak
250g Sweet Potato (yam) or 150g Rice
75g Asparagus
20g Tomato sauce
200g Fruit
Meal 4 2 slices Low GI Bread
25g Peanut Butter
25g Jam
30g Whey Protein (100% Whey Protein or SPS IsoPro)
Meal 5 200g Fish (salmon or trout) or Chicken breast
200g Sweet Potato (yam)
20g Tomato sauce
1 TBS Flax seed oil
150g Salad or mixed veggies
Meal 7 30g Raw Nuts
250g Fat free yoghurt
Daily Supplements 6 caps 1000 mg EFA SoftGels Daily (3 with breakfast and 3 with Supper).
2 caps MultiVit Daily (1 with breakfast and 1 with Supper).
1 serving ZMA before bed.
200 mcg Chromium (Picolinate) with breakfast.
1000 mg Vitamin C twice daily (with breakfast and Supper).
500 IU Vitamin E Daily (with breakfast).
600 mg Calcium daily with breakfast
2000mg SSN CLA daily
1 serving SSN CytoGuard intra-workout
90g Whey Protein daily (SSN 100% Whey Protein or SPS IsoPro)
4 Caps SSN Joint Support Complex daily (2 with breakfast and 2 with Supper)
50-100mg CoQ daily with breakfast
100mcg Selenium daily with breakfast

Pre-Contest Diet
Meal 1 50 g (raw weight) Oats
6 Egg Whites
45 g 100% Whey Protein or SPS IsoPro
Meal 2 4 Organic Rice Cakes
60 g 100% Whey Protein or SPS IsoPro
Train
Meal 3 200 g Sweetpotato
125 g Fillet Steak
6 egg whites
Meal 4 100 g Sweet Potato
125 g Fillet Steak
6 egg whites
Meal 5 250 g Chicken or Fish
Large Bowl of Salad
1 Tbs Flax seed oil
Meal 6 45 g 100% Whey Protein or SPS IsoPro
Additional Supplements 5-10 g Glutamine Powder intra-workout and 5-10 g before bed.
10 g Flavoured BCAA Powder in water taken intra-workout.
4 caps 1000 mg CLA SoftGels Daily (2 with breakfast and 2 with Supper).
6 caps 1000 mg EFA SoftGels Daily (3 with breakfast and 3 with Supper).
2 caps MultiVit Daily (1 with breakfast and 1 with Supper)
1 serving ZMA before bed.
200 mcg Chromium (Picolinate) with breakfast.
1000 mg Vitamin C twice Daily (with breakfast and Supper).
400 IU Vitamin E twice Daily (with breakfast and Supper).
600 mg Calcium Daily with breakfast.
1 serving Ignite before breakfast + 1 serving before meal 4 or 5


My weight training is the same pre-contest as off-season.  It makes no sense to me to change from doing whatever works best in the off-season to build muscle, to something different pre-contest.  I use weight training for the sole purpose of building and maintaining muscle mass and diet manipulation (if necessary) to lose body fat.

Day 1
  • Chest
  • Seated Machine Press4 sets of 10-12 reps
  • Incline Smith Machine Press4-5 sets of 8-10 reps
  • Flat Dumbbell Press3 sets of 10 reps
  • 30% incline Dumbbell Flyes3 sets of 10-12 reps
  • Traps
  • Upright Barbell Rows4 sets of 8-10 reps
  • Barbell Shrugs3 sets of 12-20 reps
  • Abs
  • Machine Crunches3 sets of 15-25 reps
Day 2
  • Back
  • Wide Grip Pulldowns4-5 sets of 8-10 reps
  • Narrow Grip Pulldowns4 sets of 8-10 reps
  • One Arm Dumbbell Rows3 sets of 8-10 reps
  • Weighted Chins4-5 sets of 8-10 reps
  • Calves
  • Seated Calve raises4 sets of 20 reps
  • Standing Calve raises4 sets of 20 reps
Day 3
  • Quads
  • Leg Extensions4 sets of 15-20 reps
  • Single Leg Barbell Lunges (Split Squats)5 sets of 15-20 reps
  • Squats4-5 sets of 8-12 reps
  • Hamstrings
  • Lying Leg Curls4-5 sets of 8-10 reps
Thursday
  • Triceps
  • Cable Pushdowns5 sets of 8-12 reps
  • Lying EZ Bar Extensions5 sets of 10 reps
  • Biceps
  • Seated Dumbbell Curls7 sets of 8 reps
  • 90 degree EZ Preacher Bench Curls3 sets of 8-12 reps
  • Abs
  • Hanging Leg raises3 sets of 15-25 reps
Day 5
  • Shoulders
  • Seated Machine Press5 sets of 8-12 reps
  • Seated Smith Machine Press4-5 sets of 8-12 reps
  • Seated Dumbbell Press3 sets of 8-12 reps
  • Seated Side Laterals
    super setted with Seated Bent Over Laterals3 sets of 10-12 reps
  • Calves
  • Standing Calve raises4 sets of 20 reps
  • Seated Calve raises4 sets of 20 reps