It is listed in bold, red letters above. NYC next year man! You should do the the teen division for your competitive debut!

-----------------------------

DIET AND SUPPLEMENTS

My diet will be around 3000 calories for the first 3-4 weeks postcontest with substantially more carbs and a little more fat, which will provide a very substantial anabolic boost. Supplements will be kept to the essentials plus a megadose of cissus to hopefully help some nagging joint issues. Cissus is dosed 30 minutes before meals. I will also continue to take Ultra 40 caps with each meal for extra b-vitamins. I also drink 1.5 to 2 gallons of water daily.

Cheating is typically once maybe twice per week, typically done after weak point training when I want to max my cals. After my show, I slammed food and beverage for an entire day and then got on this plan the very next day. I have since stuck to my plan with the occasional cheat and am sitting SUPER lean still at 167 lbs!!

Meal 1:
1/2 c oats
1/2 banana
1 scoop banana MaxPro
1 scoop peanut butter fudge Max Gourmet Protein
3 Orange Triad caps (to be added this month)
2 super epa caps
1 g cissus powder

Meal 2:
8 oz 96/4 lean beef
1 small apple

Meal 3:
8 oz lean chicken
1 t olive oil
1 medium sweet potato
1 c broccoli/green beans
1 g cissus powder

Meal 4:
1 scoop banana Max Pro
1 scoop peanut butter fudge Max Gourmet Protein

30 minutes Preworkout:
2 scoops White Flood
1 scoop Green Magnitude
2 g ALCAR
100 mg R-ALA
1 g cissus powder

Immediately Preworkout/During Workout (split evenly):
2 scoops Purple Wraath
10 g Max Glutamine
30 g waxy maize starch

Postworkout:
30 g waxy maize starch
3 scoops berry blast Max Iso Xtreme whey
3 caps Orange Triad

Meal 6:
8 oz lean steak
1 slice 100% whole wheat bread
1 c broccoli/green beans
2 super epa caps
1 g cissus powder

Meal 7:
1/2 c cottage cheese
1 scoop strawberry MaxPro
1 T natural peanut butter
ZMA (before bed)

Good stuff! Basically just shrugs, but deads certainly help. I did these two days ago. I know I can bust out 130's for DB shrugs, but instead I grabbed 100's and squeezed real hard at the top holding the contraction. I then lowered the weight down very slow and paused at the bottom feeling the stretch even on my middle traps. I barely got 12 reps, but I'm REALLY sore today.

Speaking of training.....

RICH'S TRAINING PROGRAM

I switch up my workouts every 5-6 weeks. My style is quite high intensity. So much so that my dentist has required me to where mouthgaurd when lifting so that I stop grinding my teeth flat. Slow negatives, strong contractions, full stretch, constant tension, work the muscle to DEATH....not the weight. I also use mini rest pauses on most sets to squeeze out extra reps. My training partner has allowed me to take it up a notch as well with more forced reps. This boy is a genetic, natural freak and competes as well.

This has become my favorite training split and will allow me to focus on my two priority days.

Day 1- Legs
Day 2- Chest & Bis - PRIORITY
Day 3- Off
Day 4- Back
Day 5- Delts & Tris - PRIORITY
Day 6- Off
Repeat

This is how it went down the past few days just getting back after it with several days off and not having lifted heavy really in 3 weeks.

Legs
Squats 315 x 7 x 5
Front Squat Machine A2G 270 x 9, 290 x 9+
Lying Leg Curls 110 x 11 tendon hurts, 90 x 10
High Stance Leg Press 450 x 15, 500 x 10
Donkey Calf Raises 320 x 10 x 9
Seated Calf Raises 145 x 10 x 9

Chest & Bis - PRIORITY
Incline DB Press 90 x 8 x 7 x 6
Incline DB Flys 65 x 10 x 9
Flat Benchpress 225 x 4, 205 x 6
Weighted Dips 35 x 9, 40 x 7
Barbell Curls 95 x 9, 100 x 7
Preacher Curl Machine 70 x 10 x 8
Standing Hammer Curls 40 x 8 x 7

Back
Deadlifts - legs too sore to do this week, still feeling em 5 days later
T-Bar Rows 135 x 7 x 6 x 6
Wide-Grip Pulldowns 190 x 8 x 6
Close-Grip Weighted Chins 25 x 6 x 6
Standing DB Shrugs 100 x 12, 105 x 10 really slow
Rear Delt Machine 90 x 11, 95 x 9 x 9

Delts & Tris - PRIORITY
Seated Military Presses 165 x 9, 170 x 7 x 6
Seated DB Laterals 27.5 x 11, 28.75 x 10
Upright Bar Rows 70 x 11, 75 x 9
Close-Grip Bench 185 x 8 x 6
Decline EZ-Extensions 85 x 9, 90 x 6
DB Kickbacks 25 x 11, 26.25 x 10

I train high intensity all the time, but I will use every single ounce of energy in my body on my priority days. My cheat meals or higher calorie meals will also be consumed postworkout pushing my calories in excess of 3600 on those days. The next morning I will eat a little more clean as well adding a few hundred extra calories. Yesterday, I cheated clean and did the following to ensure maximal growth:

Preworkout: 1 cap P-Slin & 15 g extra waxy maize starch
During Workout: 15 g extra waxy maize starch
Postworkout: 15 g extra waxy maize starch
Meal 6: 8 oz lean beef, 1 c whole-wheat pasta, 3 roma tomatoes & 1 t olive oil made into sauce, 2 t parmesan cheese, 2 super epa, 1 super enzymes cap
Meal 7: 50% more everything w/ 1 super enzymes cap
This Morning/Afternoon: 1 extra scoop Max Gourmet, little more oats, slightly bigger sweet potato, 12 mass amino caps

hmmmm, i really should sign up for the teen class thingie they have at the place.

although ill need help with the posing, especially the lat spread (i have the hardest time with that)

Typically 45-60 minutes in the offseason. Quick and efficient.

Sounds like a pretty good date to me....awesome that she's into the fitness scene too. It'll be much easier just having her understand why you need to eat/drink certain things (or more importantly, why you can't eat/drink certain things) and your schedule, etc. Dating someone who doesn't "get it" can be tough...always having to explain things to her and her still not understading why it's important to you.

She sounds great to me. ETG... you'd be such a good powerlifter.