TEAM GAINSCo!

15 Aug

WHAT UP TEAM GAINSCO!!!

We hope everyone is having GREAT Monday and one full of GAINSSSS! I know that CRAZY PUMP PRE has you making INSANE PR’s and KILLIN’ it daily in the gym!
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This week we hooked up with one of our boys Travis Cleveland to see if we can learn a thing or two from his 12 week Contest Prep. We know that everyone who competes has a different game plan/style that works best for them. So, we figured the 2x NPC NQ Men’s Physique Athlete could share some of his tips and tricks with the rest of the team so that we all can benefit and keeping taking our game and our physiques to the next level!! TravC is a young competitor fresh on the scene who has been making waves as well as some pretty serious GAINS as of late, we appreciate him for taking the time to get this Prep down on paper for us! SO, we hope you enjoy this weeks athlete Spot light!!

12 Week Contest Prep Workout By Travis Cleveland @TRAVC

Week 1 – 3

Set 1 Reps 4

Set 2 Reps 8

Set 3 Reps 12

Set 3 Reps 16

Repeat for all lifts

Week 4 – 5

Super Set

Exercise 1 Set 1­4 Reps 15

Exercise 2 Set 1­4 Reps 10

Super Set

Exercise 3 Set 1­4 Reps 10

Exercise 4 Set 1­4 Reps 15

Repeat for all moments alternating rep ranges

Week 5 – 7

Super Set

Exercise 1 Set 1­4 Reps 8

Exercise 2 Set 1­4 Reps 20

Super Set

Exercise 3 Set 1­4 Reps 20

Exercise 4 Set 1­4 Reps 8

Repeat for all moments alternating rep ranges

Week 8­-11

Super Set

Exercise 1 Set 1­4 Reps 6

Exercise 2 Set 1­4 Reps 25

Super Set

Exercise 3 Set 1­4 Reps 25

Exercise 4 Set 1­4 Reps 6

Repeat for all moments alternating rep ranges

Week 12

Peak Weak
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Full body work until 2 days out Reps 25

12 Week Contest Prep Marco Count

Week 1 – 2

Calories ­ 3422

Protein Fat Carbs

1.5 0.5 2

Week 3 – 4

Calories ­ 3237

Protein Fat Carbs

1.5 0.5 1.75

Week 5 – 6

Calories ­ 3102

Protein Fat Carbs

1.5 0.5 1.5

Week 7 – 8

Calories ­ 3111

Protein Fat Carbs

1.65 0.55 1.25

Week 9 – 10

Calories ­ 2867

Protein Fat Carbs

1.5 0.5 1.25

Week 11 ­- 12

Calories ­ 2639

Protein Fat Carbs

1.5 0.5 1

Example Day

Meal One

1 – 3 Whole Eggs

3 – 5 Egg Whites

1⁄2 cup – 1 cup Low Carbs Oats

3 Strips Low Sodium Turkey Bacon

Meal Two

1 – 2 Serving 2% Cottage Cheese

6 – 10 oz Lean Meat

2 – 4 Asparagus Spears

Post Workout Meal

Protein Shake

20g Dextrose based Carbs

Meal 4

1 Serving Avocado

6 – 10 oz Lean Meat

20g Carbs

Meal 5

1 Serving Greek nonfat Yogurt Plain

1⁄2 serving strawberries

1 Serving Peanut butter

So, lets all get STRONGER this week! We want to give a special thanks to our boy Travis for hooking us up with an amazing inside look into what 12 weeks of his contest prep looked like! Thanks T!!

Have a great week GAINSCO! -Team Division, Jeremy Black

*All Meals and sample Meal Plans are just examples. Make sure to talk to a doctor first before using any sample meal plan you get or read on the internet. Proper Nutrition and Calorie Intake differs between different athletes. So, stay smart and put your health first! You and only you are responsible for your own diet and nutrition!