Training Stats

Training

Precontest

Day1- Legs/Hams/Calves
Day2-Back/Lower Back/Abs
Day3-Glutes/Calves
Day4-Chjest/Shoulders/Abs
Day5-Hams/Calves
Day6-Glutes/Traps/Abs
Day7-Bi’s/Tri’s/Forearms

*In precontest I do cardio 2x a day everyday up to an hr depending on my conditioning. My cardio consists of running up and down bleachers at the Stadium in my hometown as well as doing the Eliptical Crosstrainer. 

Precontest Diet

*This again will vary depending on my conditioning. 
Usually consists of something like this for the last 2 weeks:

Ml 1 6 egg whites and a small potato
Ml 2 5 egg whites and 1 cup of broccoli
Ml3 4oz chicken breast and a small yam
Ml4 4oz chicken breast and 1 cup of broccoli
Ml5 5 egg whites and a salad

Competition Measurements

Chest- 40”
Waist- 26”
Quads- 25”
Biceps- 15”
Calves- 15”

Off-season Measurements

Chest- 43”
Waist- 30”
Quads- 26”
Biceps- 17”
Calves- 17”

Of season Training

Day1- Legs/Hams/Calves
Day2- Chest/Abs
Day3- Back/ Lower Back/Calves
Day4- Off
Day5- Shoulders/Traps/Abs
Day6- Bi’s/Tri’s/ Forearms
Day7- Off

I do cardio for 30mins 3x a week in my off-season. I change my training schedule every 8-10 weeks as well as changing up the exercises I choose. 

Off-season Diet

I try to stay pretty consisting and choosing good protein sources as well as higher carb content to put on lean muscle mass. I also try to stay within 15lbs of contest wt as to not have to scramble to get ready for a show. A common diet that I usually follow is:

Ml1- egg white omelette and a cup of oatmeal
Ml2- chicken breast, veggies and rice
Ml3 2 scoops whey and some fruit
Ml4-beef and pasta
Ml5 chicken and potato
Ml6 egg whites and yam
Ml 7 tuna and salad

In between meals if I find myself hungry I will snack on protein bars, protein cookies and have some extra shakes.

Contest preparation

I have always started my contest diet about 20 weeks out. My trainer Rhonda Lee Quaresma has been consistent with this from the start of me joining her as a trainee. The reasoning for this is that u want enough time to prepare weeks out so u are able to hit your peak performance and timing the day of your show. When the judges are assessing your physique u want the timing to be precise at the exact moment u are standing in that line-up for comparisons.