Ten Days Out: Eating Plan and Training Split

So here I am 10 days out. This is a point in my prep12 where I’m glad to have a coach to help keep my head on straight. What I mean by that is you can start second guessing yourself. Am I leaning out too fast? Am I not lean enough?? Then you decide to make changes which can be detrimental to your success on show day. I always recommend having a second look!

Life has to come first before competing in most cases, which can also be a major challenge during your prep. For example, I am in the 6th year of my career, and my current month-to-date production is double that of any month prior! This is a great accomplishment, but has meant longer work hours, later nights and earlier mornings. With that being said, this has been and will continue to be the most challenging contest prep for me as well!

I stay focused on the win. I visualize it for myself, and how great it will feel at the end, knowing that I gave my absolute best ever!

Diet: My diet has changed a bit, is stricter, and definitely more boring! Haha

M1. 8 egg whites, 1 cup of Steel cut oats

M2. 8 oz chicken breast, 1 cup of white rice

M3. 8 oz chicken breast, 1 cup of white rice

M4. 6 oz chicken breast, 1 cup steamed broccoli

M5. 6 oz chicken breast, small spinach salad w/ teaspoon olive oil with vinegar

M6. 60 grams of Optimum Nutrition Hydro Whey post workout

Training: No more days off. Cardio for 20-30 minutes every morning. I get up at 5 am, slam a cup of coffee and hop on the treadmill at a 2% incline at 3.3 mph.

1.Chest /triceps/ abs




5.Arms/ abs


For more detailed diet plans and workout routines please email me at [email protected]

Stay tuned for more updates as I get closer to the contest, along with a weekend re-cap and pictures.  Thank you for all of your continued support!

Adam Lamb

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