Road To NGA Heart of America

[AaronHeidebreicht]

Been a couple of rough days lately with the holidays being here. My diet for the past two days has been way off which Im sure many peoples are. I took the past two days off for rest and got back in it today and hit chest and calves. I took 3 scoops of Anadraulic Pump today to get that awesome pump and keep me motivated in the gym. It helped me out big time as I didnt have the best lifting day but probably had the best chest pump I have ever felt. I hit it as hard as I could, my energy was a little low and I felt lagging but that is due to my diet not being on point. Tomorrow I will hit back and abs and hopefully have a much more energized workout as my diet has been on point today. I still have a few weeks before I start tweaking my diet and cardio.

[AaronHeidebreicht]

Hit back today and man did I hit it hard. I had a great workout and really felt strong today. My rows and deadlifts were great I went up to 415lbs on deadlifts and really focused on the lower back squeeze. My lats are getting much wider than last year and I have added almost 2 inches of thickness thus far. My bodyfat is still relatively low at 10% at the end of my offseason. I also practiced 15 in of posing to get back into the swing of prepping for the stage. Tommorrow is Arms and abs so I will let you know how it goes and what exercises I choose to do.

[AaronHeidebreicht]

Im facing one more week of offseason left before I start to add in the cardio and gear up for another year of competition. Im coming off a first place win in the NGA Night of Champions, I did not win overall which is my goal this year. I have been training very hard the past 5 months and have gone from 170(competition weight) to 208lbs. I am right around 11% bodyfat and aiming to get under 2%. Natural bodybuilding is all about getting as conditioned as possible. I have had great sucess using Lg Sciences products exclusively. Since they began sponsoring me back in August I have had some of the best gains of my life. My size is at an all time high as well as my strength. They make products for the serious athlete and I would� never change brands since seeing the gains I have gotten from using their supplements.

My weak areas that I have been working on were: lower back, hamstrings, traps, and triceps. I have put a major focus on these muscle groups to bring them up to the level they need to be at. There will always be room for continual improvement but thus far I have made some significant gains and I feel I will bring the package I need to earn a Pro card this year. My diet program will be better than last year and so will my cardio program, I dont have a trainer nor rely on a coach. I make my own diet and workout plans. Nobody knows me better than me, and I feel more accomplished knowing that I did everything myself. I am always trying to learn more and more about the sport and the different diets. I believe I have learned what works well for me. My contest stack will consist of :Natadrol, Ghenerate, I-gh-1, BC+EAA, Lipotropic protein, and Anadraulic State GT(when it comes out). These products will keep my anabolic while lowering calories and adding in cardio. I have never had the advantage of being back ed by a supplement company before till this year so I am hoping for great things in 2010.

[AaronHeidebreicht]

Just got done putting the final touches on my contest diet. The macros breakdown like this:

280 grams of protein
100g of carbs
80 grams of fats

Total calories -2240(on non carb loading days)

Every 18th meal I will carb load with a meal of 120 carbs before bed time. This meal will be a large carb meal with no protein in it to avoid insulin spike. I will not drink any water with the meal to avoid a bloating effect instead I will drink 6 ounces of h20 45 min before meal and 6 ounces 45 meal after meal.

Total calories on carb loading day- 2530

This is a similar diet plan I did last year that helped me to my first win. This time though I have increased the carbs a bit and lowered the fat a bit. I will be working out 5-6 days a week and performing 25-40 min of cardio everyday. I will use a blend of low intensity and HIT cardio to achieve the conditioning I aim to achieve.

The diet starts tomorrow 1/18/10. I will be logging my progress daily on this forum and loading weekly photos to show progress. Im now off the the grocery to stock up on the foods I need, wish me luck!

[DAVIDHARDY]

Good luck. I'm anxious to start my diet on the 31st for the same show.

[AaronHeidebreicht]

Well Im not very anxious today, I felt tired and energy was a bit lower but not too bad yet. Its still early though, so you are gonna compete in the NGA Heart of America too? That would be awesome to have two LG athletes on the same stage, good luck with your contest prep man. What class do you think you will end up in?

Training today was chest and abs
I did 20 min of morning cardio and 10 min of post workout cardio to get my 30 min in for the day. My workout was a bit sluggish but not terrible. I was still pretty strong and actually got a descent pump(probably due to the AP). Tommorrow is a rest day and then wed is Quads and Calves. Ill still do my cardio tomorrow but no training.

[AaronHeidebreicht]

Rest day today, did 25 min of morning cardio in a fasted state. I took 3 scoops of BC+EAA and 2 Speed V2 caps and got that done, the rest of the day is for rest and recovery. Gotta work 8 hours and prep more food when I get home. I have been doing 2 protein shakes a day(Lipotropic) and getting in 2 doses of BC+EAA for helping keep me as anabolic as possible while lowering the calories. Tomorrow is cardio and quads/calves.

[karim275]

Keep the focus!!! Good stuff bro.

[AaronHeidebreicht]

Thanks man I really busting my ass to win a Pro card this year. Today was legs/calves and I changed routine up and mixed in heavy weight with higher rep sets.

My workout looked like this:
5 min warmup on stair stepper

4 sets of squats working up to 335lbs for 10 reps
3 sets of front squats on Smith machine working up to 225lbs
3 sets of walking lunges with 185lbs for 25 steps each set
4 sets of extensions to failure

2 sets of hip abductors and adductors

3 sets of standing calf raises
2 sets of donkey calf raises

My legs were so pumped after taking 3 scoops of Anadraulic Pump that I could barely walk out of the gym and couldnt even get my 15 min of cardio in. I might lower the dose on the AP for the next leg day as the pumps get too intense.

[DAVIDHARDY]

No I'm doing the night of champions on the 5th of june. Nice leg training!