3 weeks out from the IFBB North American Championships!

             I am 3 weeks out from my 6th contest DSC 5597 EGAKWOURWCof the year and personally the most important one. In 3 weeks I will be competing for IFBB Pro status in the new Men’s Physique division.  This will be my final competition for the season and hoping to bring the best package to the stage in order to win and become a new pro in the division.  Over the next few weeks I will be doing updates of progress with detailed information on my diet, training, and other helpful tips that I hope others can use to bring a great package to their next show as well!


My diet changes frequently but as of right now here is an example:

  1. 8 egg whites and 1 cup oatmeal ½ cup blueberries
  2. 6 oz chicken 1.5 cup of white rice
  3. 6 oz sirloin 1 cup white rice 1 cup of broccoli
  4. Train post workout 2 scoops Optimum Nutrition Hydro whey, 25 minutes later 12 oz Gatorade
  5. 6 oz chicken small green salad 1 tablespoon of olive oil and vinegar
  6. 2 scoops hydro whey before bed with water



Monday: chest and biceps

Tuesday: legs

Wednesday:  rest day

Thursday: shoulders and triceps

Friday: rest day

Saturday: back

Sunday: rest day


That is a basic example of my training split now.  I do cardio five mornings a week on an empty stomach for 20 minutes.  I do abs every day, including most rest days depending on how my body is feeling.


 Hope this outline helps give a foundation to start building a winning physique for you.  Stay tuned to www.mensphysique.com for updates as my diet and training change in the final weeks of preparation.

For additional coaching please email me at [email protected]

 Thank you, in great health and success!

Adam Lamb

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