Hey guys, sorry for not posting much lately. NUS (National University of Singapore) just had its bi-annual Hell Week and I had to do my best to come out alive. Anyway, school is over for me and Mr Kuala Lumpur 2012 is just 8 weeks out and I’m really excited about it! It’s been two years since I’ve last stepped on a bodybuilding stage and I really miss the feeling!
Mr Kuala Lumpur 2012 Information
Date: 17th June 2012
Time: Registration: 10am Showtime: 12pm
Venue: Wisma OCM, Kuala Lumpur
Diet and Training
Right now I am 76kg (167lbs) after a short and successful clean bulking program. Thus, in the photos you see here, I’m actually 5kg bigger than before, with little fat gained. And yes, my skin looks bad, but it’s because I’ve been sleeping really late lately. That will change. Anyway, why bulk when I’m so close to a contest? Well, one mistake I’ve regretted during my previous bulking routines is that I don’t watch exactly what I eat. I still estimate (instead of measure) portions and I eat out often. I had the mentality of “since I’m bulking, I can eat whatever I want, in huge portions”. This time, it was really a clean and detailed diet and I ate out only during social occasions (which is just no more than twice a week). In addition to that, since I was already lean at twelve weeks out of the contest, I thought, “Why not put on some size and go in the contest big and ripped?”.
So now bulking is over. I have 58 days left as of now to get in the best shape of my life to place well in my category and most of all, beat my 2010 condition by a mile (it’d suck if I just improved by just a little in two years). And this year, the competition will be tougher cause I won’t be in the juniors anymore. It’s time to duke it out with the big boys in the open category! So there’s no more time to play around. No eating out, no staying up late, no partying, no eating out. It’s dieting and training full speed ahead!
My goal for this contest is to come in at 71-75kg and leaner than I was in 2010 (where I came into the contest weighing 67kg at around 5% bodyfat) and get into the top three in my category. Plus, I want to improve some body parts specifically, such as my weak points, chest and arms. And lastly, no diarrhea on the morning of the contest this time. -_-“
So here’s my diet and training plan for Mr Kuala Lumpur 2012.
Mr Kuala Lumpur 2012 Pre-Contest Diet
For now, my calorie intake is still pretty high for cutting. I’m not going to repeat the mistake I made in 2010, which was to cut calories too much and too fast (I ate as little as 1 700kcal per day in preparation for Mr KL 2010). As the contest approaches, I’m probably going as low as 2000-2100 but that’s it.
Mr Kuala Lumpur 2012 Pre-Contest Training
Day 1 – Back, Biceps, 30 minutes slow cardio
Day 2 – Chest – 40 minutes slow cardio
Day 3 – Legs, Abs
Day 4 – rest
Day 5 – Chest, Triceps
Day 6 – Shoulders, Abs, 30 minutes slow cardio
Day 7 – 30 minutes HIIT
I keep my rep range between 8-12 reps. On squats and deadlifts, if I feel like it, I might go as low as six.
Reverse Grip Barbell Rows – 1 Warm-Up, 4 sets (last set is drop set)
Deadlifts – 1 Warm-Up, 4 sets
Superset: Chin Ups, Lat Pulldowns – 3 sets
Seated Cable Rows – 3 sets (last set is drop set)
EZ Bar Curls – 3 sets
Concentration Curls – 3 sets (forced reps)
Hammer Curls – 3 sets (last set is drop set)
Incline Bench Press – 1 Warm-Up, 4 sets (last set is drop set)
Lying Machine Bench Press – 4 sets (last set is drop set)
Weighted Parallel Dips – 3 (all sets are drop sets)
FST-7: Dumbbell Flys
Squats – 1 Warm-Up, 4 sets
Leg Extensions – 4 sets (last set is drop set)
Hack Squats – 3 sets (last set is drop set)
Superset: Straight-legged Deadlifts, Lying Leg Curls – 4 sets
Lunges – 3 sets
Decline Crunches – 3 sets
Leg Raise on Decline Bench – 3 sets
Machine Crunches – 3 sets
Superset: Bench Press, Push Ups – 1 Warm-Up, 4 sets
Superset: Decline Flys, Decline Dumbbell Press – 4 sets
Seated Machine Bench Press – 4 sets (last set is drop set)
Rope Pressdowns – 3 sets (last set is drop set)
Machine Triceps Extensions – 3 sets
One-Arm Dumbbell Triceps Extensions – 3 sets (forced reps)
Superset: Machine Shoulder Press, Dumbbell Side Laterals – 1 Warm-Up, 4 sets
Wide Grip Upright Rows – 1 Warm-Up, 3 sets
Seated Arnold Press – 3 sets (last set is drop set)
Bent-Over Dumbbell Laterals – 3 sets
Cable Crunches – 3 sets
Seated Tucks – 3 sets
Bicycle – 3 sets
I will really appreciate any constructive feedback on my diet or training. I’m not gonna be an ass and just do what I do cause I don’t listen to advice. Victory over ego. And if you have any questions about why I do certain things in a certain way, post them on my Facebook fan page!
From now onward, I will update Fabodylous with my progress every fortnight. Like my fan page to stay updated!
And if any of you guys do attend the event too, do introduce yourself and say hi. 🙂 I have gotten a few of those during my last contest, it’s really encouraging and yes, I would love to get to know my readers.