So 2019 will be my first EVER bodybuilding prep. I will be having AJ coach me through the whole process. The reason for picking AJ was pretty clear and simple. He knows every single detail about me regarding my training, nutritional setup, current lifestyle, my goals and the list could go on and on.
I have my eyes set on the ukdfba heart of England this year but potentially may do a few more if ready. My goal with this prep is to ensure I go on stage CRAZY PEELED. I dont care if others are bigger (many will be) but I want people to look and think 'fuck me, hes peeled'. The overall goal would ideally be finals but I really want to challenge myself like never before.
So right now, I am in a calorie surplus (coming towards the end). My BW is sitting around 168lbs/76kg/12st at 5ft5. I started my push up at 145lbs, went up to 170lbs, did a mini-cut in summer back down to 150lbs and have gained 18lbs since September time. I plan to tidy up a little bit before a start prep.
Training Day - P220 C600 F70
Rest Day - P220 C350 F120
I like this set up currently, I think im in an excellent position to start prep with my food intake. I personally enjoy the different macro set up on training day vs non training. It always me to be a little bit spontaneous with my food intake, especially on a rest day.
4 DAYS ON 1 OFF
Day 1: Quads/Hams
Day 2: Chest/tris
Day 3: Back/Traps
Day 4: Delts/arms
This split involves 2 different rotations, (A & B) both with a different focus. For example, Quad focused in rotation A, Hamstring/Glute focused rotation B. This set up has got me very strong, very quickly.