Pikey

Cleaned my diet up loads this week, dropped the eat what I fancy evening meal and reverted to Turkey Broccoli and rice, had a treat last night with low fat curry sauce and a glass of red wine – well two. Next week I’m cutting dairy produce apart from what’s in the protein shakes, which means black coffee and no more yoghurt.
I’m hardened up some this week, can see my top four abs and just about intercostals – I’m by no means pre contest dieting or lean but just starting to pull things together as I’d like to be something like 12 weeks out, just an attempt not to loose too much muscle during contest prep. I’m 93K at 12% this morning arms are 18.5” cold so with a good bicep and triceps pump might be nudging 19. Currently I’m carrying more on upper back, arms and hams than I have previously so fingers crossed it’ll stay that way when I’ve dieted.
We’ve been pushing everything seriously heavy for a few weeks, it’s worked as we’ve both grown but its also taken its toll; I’ve had more periods of feeling ill than for ages, my knees are sore and I’ve been constantly tired. I’ve enjoyed pushing big weights though, sort of reminds me of Powerlifting days. Next week we’re reverting to heavyish and high reps for a change for the next few weeks, I’m looking forward to that.

Next weeks diet
Meal 1 - 10 egg whites - 140g oats – 1 grapefruit
Meal 2 – 2 ½ scoops build and recover
Meal 3 - 250 grams turkey or chicken breast with salad and 200 gram baked spud
Meal 4 - 2 ½ scoops build and recover
Meal 5 250 gram Turkey breast 75 gram rice and broccoli
Pre workout 2 scoops creamax2, l glutamine and 4 Nox pump – 20 gram of liquid amino
Meal 6 post workout 2 ½ scoops of build and recover plus 50gram whey isolate
Meal 7 250 grams turkey or chicken plus veg and packet of uncle bens rice.