14 weeks out update

Today marks 14 weeks out until the 2011 NPC Louisiana Bodybuilding Championships.  I have been dieting for about 6 weeks already and making acceptable progress.  Currently, my bodyweight sits at around 189 pounds with the goal to come in at a lean and hard 176 pounds on July 9, 2011.

This is the second year in a row that I've made a run at the NPC Louisiana Championships, but last year, I started my diet too late while carrying too much bodyfat.  At about 7 weeks out last year, I experienced some severe cramping in my legs due to a supplement that I was taking.  It took me 2 weeks of not training and tinkering with my diet before a friend suggested that I stop taking the supplement.  Almost immediately upon stopping, the leg cramps subsided, but by that time I had lost ground on what was already going to be a close call (with regard to being able to get in shape in the desired time frame), so I decided to put off competing for another year.

I am currently using a Push/Pull/Legs split.  I am training twice per day with cardio and/or one bodypart in the morning and cardio and/or two bodyparts in the afternoon.  A typical schedule looks like this:

Monday morning:  Chest and 15 minutes HIIT cardio
Monday afternoon:  Shoulders, Triceps and 20 minutes steady state cardio
Tuesday morning:  Back and 30 minutes steady state cardio (Back Thickness Emphasis)
Tuesday afternoon:  Traps, Biceps
Wednesday morning:  30 minutes steady state cardio
Wednesday afternoon:  Quads, Hamstrings and Calves (Hamstrings Emphasis)
Thursday morning:  Chest and 15 minutes HIIT cardio
Thursday afternoon:  Shoulders, Triceps and 20 minutes steady state cardio
Friday morning:  OFF
Friday afternoon:  Back, Traps, Biceps and 15 minutes HIIT cardio (Back Width Emphasis)
Saturday morning:  Quads, Hamstrings, Calves and 20 minutes steady state cardio (Quadriceps Emphasis)
Saturday afternoon:  OFF
Sunday:  OFF

I am still in what I consider "Phase One" of my diet protocol.  Adjustments will be made as I progress through contest prep.  My diet looks something like:

Breakfast
40g oats
1 scoop Dymatize Elite Fusion 7
70g blueberries

Snack
Homemade protein bar

Lunch
6oz meat
200g rice
1/2 grapefruit

Snack
Homemade protein bar

Postworkout shake
1 scoop Muscle Gauge Nutrition Whey Protein in water

Dinner
6oz meat
200g brown rice
1/2 grapefruit

Snack
1 scoop Pro Complex
1 scoop True Protein Beef Protein Isolate
1 tablespoon True Protein Lean Beef Aminos (chocolate)

Macronutrient Profile:  2610 calories  67g fat  229.5g carbs  271g protein

These numbers are not currently accurate, as I have changed the content of my snacks, although I do believe them to be relatively close.  I will update these probably within the next two weeks, as I approach an intended "Phase Two" of my diet at 12 weeks out.

My supplement protocol includes:
10g fish oil daily
PharmaGenX Ventilean 3mL prior to workouts
3g Vitamin C daily
PES Alpha T2
USP Labs OxyElite Pro

I also consume 2 tablespoons Bragg Raw Unfiltered Apple Cider Vinegar in 8oz water with my three primary meals.

During my workouts a sip a cocktail that includes
5g Glutamine
5g Creatine Monohydrate
5g BCAA
500mg L-Carnitine