87Well, after a weekend of post contest binge eating, things are back to normal. My game plan now is to steadily put on size without bringing my bf% too high. I updated my body stat numbers so you can get some sort of idea where I'm looking to be. I put on size well so 215 LBS - 220 LBS is a very realistic possibility. I also started a new training split, moving groups around a little to hit my body differently. I started today with my Chest/ Triceps/ Abs routine. My meal plan is also below. This is pretty much how I will eat for the next few months, give or take a cheat and maybe a few calories in either direction. You'll notice my calorie intake is significantly higher than my contest diet, which is usually the case for most people. My protein intake is consistently around 350 grams, fat at 40-50 grams and carbs around 200 grams. I also keep my carbs to a minimum after my postworkout 2:1:1 recovery drink as my body has no need for them at night. 2008 Collegiate Nationals here I come!!!

Thanks guys and gals!

Breakfast-
1 cup Oatmeal
2 whole eggs
6 egg whites
1-tablespoon peanut butter
1 ON Super Multi-pack

657 CAL
49.5 G PRO
56.5 G CARBS
24 G FAT

Meal 2-
1 ABB PB Extreme RTD
270 CAL- 50 G PRO- 10 G CARBS- 4 G FAT

Lunch-
6 oz. filet
Veggies
2 cups kashi puffs

550 CAL
52 G PRO
45 G CARBS
17 G FAT

Pre workout
ON BCAA’s w/ 5 grams ON creatine
ABB Speed Shot

Meal 4
2 scoops 2:1:1 Recovery Colossal Chocolate w/ 1 rounded tsp ON glutamine
430 CAL- 35 G PRO- 70 G CARBS- 1 G FAT

Meal 5-
1 RTD ABB Pure Pro Cookie and Cream
170 CAL- 35 G PRO- 6 G CARBS- 1 G FAT

Dinner-
12 oz chicken
Lot's of BBQ sauce

435 CAL
80 G PRO
15 G CARBS
5.3 G FAT

Meal 7-
2 scoops ON banana casein protien powder
1 cup cottage cheese
3 caps ON ZMA (pre bed time)

420 CAL
74 G PRO
16 G CARBS
7 G FAT

2932 CAL
375.5 G PRO
51% PRO
218.5 G CARBS
30% CARBS
59.3 G FAT
18% FAT

Chest/ Tri workout

Cable crossovers
40 LBS x 15 reps
70 LBS x 10 reps
100 LBS x 8 reps

Bench Press
135 LBS x 12 reps
225 LBS x 8 reps
275 LBS x 6 reps

Incline dumbbell press
70 LBS x 12 reps
85 LBS x 10 reps
100 LBS x 8 reps

Decline dumbbell flye
30 LBS x 12 reps
40 LBS x 8 reps
45 LBS x 6 reps

Flye machine
80 LBS x 12 reps
100 LBS x 8 reps
120 LBS x 6 reps

Rope pulldown
100 LBS x 15 reps
140 LBS x 10 reps
160 LBS x 8 reps

Skullcrushers
Bar + 50 LBS x 12 reps
Bar + 70 LBS x 8 reps
Bar + 90 LBS x 6 reps

Dumbbell bent over kickbacks
30 LBS x 12 reps
35 LBS x 10 reps
40 LBS x 8 reps

Triceps pressdown machine
170 LBS x 15 reps
230 LBS x 12 reps
270 LBX x 10 reps
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