I just competed in NPC Junior Nationals on June 12-13. I came in with a much bigger and leaner package than years past. Moving into the off season I will be working on my raw strength and putting on size in my upper body. Competition plans are still to be determined. I will continue to work with Amit Sapir on my off-season dieting, gradually increasing food and working to put on some good muscle.  Scott Paltos will be doing my training, reworking some strength work in with some volume work for the added muscle during the rebound dieting phase. 

Diet has been holding steady. Good news is I think my body loves 300g of carbs. I won't lie, breakfast is tough to eat.  I've decided that I can't eat that much oatmeal (1 dry cup). I get 3/4 in and I'm about to puke. Top it off with a 10 egg whites and a banana... not happening. So as I mentioned before, I grind up the oats in my coffee grinder, use the egg whites and make some pancakes. It makes 5 good size pancakes, topped with some peanut butter and a tad bit of sugar free syrup. And even then I have to choke down the banana.  It's a lot.

The rest of the meals are pretty normal size. A few weeks back Amit added in a small post workout meal of a shake and banana, which I have once my intra workout drink settles.

I'll weigh in tomorrow, but I'm pretty certain my bodyweight is holding pretty steady. Body fat seems to be the same as well. Of course some water retention with the carbs. But for me, and here's how I can tell that I haven't added too much body fat.... I still have a delt line. Every year after my shows, that cut between my shoulder and bicep has gone away. Except for this year it's still there. Plus, when I take my progress pics, I still have some (and I mean *some*) lines in my quads. They aren't deep, but they are there.

TUESDAY

A. Wide grip pullups - x10, 8, 6, 4
(loaded these a bit and also realized that I suck at wide grip loaded pullups.)

B. Close grip underhand Pulldown (Plate loaded) - 5x8

C1. Rope Pulldowns to chest standing - 3x20 
C2. Wide grip Pulldowns - 3x12

D1. Double impact barbell shrugs - 4x10
D2. rear incline raises - 4x15

E. Seated row - 3x15 heavy rest pause style

Pretty good training day overall.