There are nine months - give or take a few days until the first of three potential contests in the upcoming year.

Back to basics training has been the focus for the past few weeks and a return to basic dieting will officially return on the 12th of October once my last vacation ends.

So what does this mean, basic dieting? The following is an example:

1. 7:30 - 3/4 cup oatmeal/banana/10 egg with 2 yolks
2. 10 - protein shake 45 grams
3. 12:30 - chicken (8oz) broccoli or potato or rice
4. 2:30 - protein shake 45 grams
5. 5:00 - chicken or turkey (8 oz) with broccoli or potato or rice
6. Post workout - protein shake 80 grams
7. 9-10 (bed) -chicken or tune or steak (10oz) with olive oil or peanut butter

The nutrition plan will be close to this for up until 16 weeks pre-contest. My focus is cleaner eating, high protein consumption and more mass growth. I'm shooting for 400+ grams of protein for the maximum ability to grow.

Since the contest, I've added close to 50 lbs - some is muscle and some is fat. Overall, my shape has stayed the same and my waist has stayed close to a 32/33.

I continue to post progress and goals, but this will not be a daily occurrence. There isn't enough time in my world.

Lift on,

kt










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During the last several weeks, I've been paying additional attention to back development - this will continue through the year and probably beyond. Going from a low pre-contest I've added 47 lbs in seven weeks.

My waist continues to hover around 32/33 - with the focus on proper eating and intense, short workouts. The legs have increased in size, which has effected my new bathing suit and has caused a struggle to move upward.

Going forward, I'll be focusing a little more tighter on diet and increase the cardio a tad. The picture below is about as smooth as I'd like to be.

The Mom Buzz: 6 Week Progress Pictures | the Mom Buzz

For the next several months, my nutritional plan will consist of the following. The protein will assist in building the additional muscle and keep a lower bodyfat percentage during the off season.

• 6:30
• 1 cup oatmeal
• Banana
• 8 Egg whites - 52 grams
  
• 4 whole eggs - 24 grams
  

• 9:30
• Protein Shake - 66 grams
  

• 12:00
• Chicken - 8 oz 56 grams
  
• Potato

• 4:00
• Protein Shake - 66 grams

• 6-7:00
• Non-training days
• eggs, tuna, or chicken and potato 56 grams
  
• Training days
• Shake - 66 grams

• 9:00
• Chicken or fish or steak 56 grams
  
• Brocolli or asparagus