My Diet & Exercise Splits

After an amazing Christmas and New year with the family its time to get back to the grind. Sticking to my NO DAYS OFF policy! Don't get that wrong I don't mean no rest day I mean no days off from this lifestyle! So whats the plan for the New year? Maybe join a gym, quit smoking, give up drinking ;) jokes! The plan is to compete in Sept in UKBFF. I have 5 months off season left until i start my prep in June, time to get busy! The next 5 months ill be looking at adding 3 pounds per month about 0.7lb per week. Its small and steady gains at this point, due to the fact I don't need to put weight on just to take it off coming prep time. So my whats my diet look like right now??

This is how i personally work my diet out which works best for ME!!

Body weight in pounds X 22 = amount of kcals per day

40% of kcals per day from protein
50% of kcals per day from carbohydrates
10% of kcals per day from fat

As for training for the next 5 months I will be following these splits.

Monday - lower body power
Tuesday - upper body power
Weds - Rest
Thurs - shoulders/biceps
Friday - legs
Sat - Back/triceps
Sun - Rest

You may notice I do not have a chest workout in this spilt, this is due to the fact my chest is a strong point and does not need massive amounts of stimulation to grow. I will be adding one incline chest exercise in to my shoulder workout.

Finally guys....

2013 THIS IS YOUR YEAR:

Your year for what?
Your year to live your vision, What would your life look like if you was walking in your dream?
Time to SHOW UP
Time to OUT WORK
Time to have the VISION

All roads end here, NO more failure, NO more crying,NO more bitching, NO more doubt, NO more hoping, NO more wishing, it ENDS now Make this shit happen!

RHINO :)