Road to NPA Holmfirth 2010

Sunday 28/02/2010
 
Well after 18 weeks of off season training and diet i have now decided my 1st show of 2010 will be NPA Yorkshire, this show was beeing held at the Frontier in Batley which is a great venue but has now moved back to its original home which is Holmfirth. Holmfirth was my 1st ever show in the NPA in 2006 in a massive line up with Andrew Merryfield taking 1st place and the Overall. as soon as i found out it was going back there i decided this was a show i could not miss and i am very much looking forward to being there.
 
Its 12 weeks until the show and my weight is currently 11.8 Stones, my aim is to lose 1 pound per week and coming into the show bigger and better than last year. My training will still consist of dogg crap but with a few twits, Cardio will be 20 minutes 1st thing in the morning and 20 minutes after training, diet has changed slightly and is posted below.
 
 
Training days:
wake at 7.30am: black coffee, bcaa and 5g glutamine
 
8.30: 100g muesli, 1 bagel, 50g bluberries, 40g myofuison
 
10.30: 100g white fish, greens beans, 10g udos
 
12.30: 100g white fish, greens beans, 10g udos
 
14.30: 100g white fish, greens beans, 10g udos
 
16.30: 100g oats, 1 banana, 40g myofusion
 
17.30: 2 scoops shotgun
 
Train
 
Post weights: 2 scoops synthesize
 
post cardio: 2 scoops Volu grow
 
20.00: 100g salmon, greens beans
 
22.00: 60g myofusion. 50g peanut butter
 
Off days:
wake at 7.30am: black coffee, bcaa and 5g glutamine
 
8.30: 100g muesli, 1 bagel, 50g bluberries, 40g myofuison
 
10.30: 100g white fish, greens beans, 10g udos
 
12.30: 100g white fish, greens beans, 10g udos
 
14.30: 100g white fish, greens beans, 10g udos
 
16.30: 100g white fish, greens beans, 10g udos
 
18.30: 100g white fish, greens beans, 10g udos
 
20.30: 100g salmon, greens beans
 
22.30: 60g myofusion. 50g peanut butter
 
This is it for now, any changes will be posted.
 

nice on helder, ill be at that show, be good to see you on stage!

this will be a good journal to read, will it come with pics, thats alot of fish dont you get bored of the same protein source. are you doing this preap alone or have you got someone helping. good luck helder

Was wondering what show shows you were up for this year. All the best mate, back you all the way.
Fish and green beans........yummy!!

Good luck,

Thats a lot of fish!!

Do you not like chicken or other meat?

titch84


this will be a good journal to read, will it come with pics, thats alot of fish dont you get bored of the same protein source. are you doing this preap alone or have you got someone helping. good luck helder

Hi mate, yes i will be posting some pics, should be doing some today at the gym and will then do some till about 4 weeks out then it will be under raps until the show!! Im doint this prep alone.
 
Thanks
 
Helder

Luke Nichols


Was wondering what show shows you were up for this year. All the best mate, back you all the way.
Fish and green beans........yummy!!

Thanks a lot Luke, i appreciate your support
 
Helder

westy19


Good luck,

Thats a lot of fish!!

Do you not like chicken or other meat?

Thanks for the vote of good luck :-)
 
I do like chicken and other meats but i have always dieted on fish and it has worked for me very well in the past so why change?!!!
 
Helder

fair enough, if it ain't broke don't try and fix it. 

Do you have a set amount of green beans or just eat as many as you like accourding to how hungry you feel?

Why have you chosen the high fat zero carb plan?

westy19


fair enough, if it ain't broke don't try and fix it. 

Do you have a set amount of green beans or just eat as many as you like accourding to how hungry you feel?

Hi mate
 
I have as many greens as i like, dont count vegetables!!
 
helder

Hi Kitty
 
I do have carbs, i have them for brekfast, before training and after training which to me is when i need them most, the rest of time i am seating around so dont really need the carbs.
 
Helder

DOH, I did mean low carbs not zero carbs

Good luck with your prep

Diet looks good to me, sure you'll be on form on the day. All the best with the prep

Old Journal unstuck - new journal now a sticky!

Monday 01/03/2010 Biceps and back

Weight this morning a surprising 11.5 stone, dont know why i lost so much weight over one day!! will see what the weight is tomorrow morning.

Felt great today and really fired up for the next 12 weeks.

Todays session:

Standing DB curl:
30kg: 8 reps, rest ppause

one rep less than last time so need to improve this foir next time.

Lying down cable bicep curl: FST-7
35kg: 12 reps x 7 sets with 10 seconds rest in between

Amazing pump after this!!

U shape lat pull down:
87.5kg: 11 reps, rest pause

Deadlifts:
180kg: 7 reps, rest pause

1 extra rep than last week, which is brilliant, my best ever!!!

Bent Over Row:
140kg: 6 reps rest pause

Machine Rope row: FST-7
35kg: 12 reps x 7 sets, 10 seconds rest between sets

abs and 20 minutes cardio on stairmaster

i lived for 20yrs in the houses opposite this venue love Holmfirth......good luck with the prep mate i may pop in to see the show as i will be visiting my Mum it is the day after the NABBA Britain....

pscarb


i lived for 20yrs in the houses opposite this venue love Holmfirth......good luck with the prep mate i may pop in to see the show as i will be visiting my Mum it is the day after the NABBA Britain....

Thanks a lot Paul, it will be good to see you there.
 
Helder

Nice 1 m8 good luck with your prep.  I am doing the Yokshire also, the novices as this only my second year of competing, last year i did the NPA heart of England!!

I am currently 11.4 and will be loosing around 1 lb per week and hope to come in shredded this time :)) this will be my fourth week dieting with 13 to go!!

jgtis


Nice 1 m8 good luck with your prep.  I am doing the Yokshire also, the novices as this only my second year of competing, last year i did the NPA heart of England!!

I am currently 11.4 and will be loosing around 1 lb per week and hope to come in shredded this time :)) this will be my fourth week dieting with 13 to go!!

Great stuff mate,
 
If you need any help just give me a SHOUT
 
Helder