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Hard work during the off-season.

Colton Leonard
November 13, 09

This year has really flown! The past 6 months I have been training harder than ever and really getting ready to bring my best package yet to the 2010 Collegiate Nationals Stage.

My Diet has been very disciplined through the off season, and I have really reaped the benefits of that this year.
Allowing only 1-2 meals per week to be “free cheat meals” has enabled me to gain close to 15-20lbs this year of solid mass all while keeping my body fat around 10-12%. I’m look for a solid 235-240lbs on stage next year.

Here is my Current Diet Regiment.

Breakfast
1 cup Egg Beaters
2 Eggs whole
1 cup Oatmeal
1 cup spinach (mixed in eggs)

AM Snack
1 ounce(s) Almonds
2.5 scoop IsoPro Lean
1 medium Apple.

Lunch
1 cup Brown Rice
8 ounce(s) Chicken Breast
Lg Salad
2 tablespoons Oil & vinegar dressing

PM Snack
4 each Lg Carrots
1 medium Apple
½ cup Tuna Solid White

Dinner
7 ounce Sirloin Steak
1 cup spinach
2 cups baked sweet potato

Evening Snack
2 each Egg whole w/ yolk
1.5 scoop IsoPro Lean.

This is not including my Pre/during/post workout shakes, which you can see more information on in my last blog post.

Currently my training involves a lot of heavy weight of low reps for my main lifts, (bench press, squats and dead lifts), and slightly higher rep training for all the auxiliary lifts. (Fly’s, leg extensions and lat pull downs for example)
This has proven very effective and is a style of training I would recommend to anyone.

Until next time.

“Colton “The Castle” Leonard

“The Price of Excellence is Discipline; The Cost of Mediocrity is Disappointment”

Discussion

Todd  5:20 pm | November 14, 2009

Hey Colton, I’ve been following you for a long time now and I really like what I am seeing. I plan to compete in a contest sometime in 2010 and I am currently in my offseason workout as well. After reading this I found out that I follow a nutrition plan very similar to yours but I’ll allow three to four cheat meals a week during my bulking phase as putting on weight is my toughest challenge. As for your training, I also follow an identical style of training using heavy weights and lower reps for my main lifts. I find this is the best way to pack on mass and I do slightly more reps for my auxiliary lifts. I like to do 5-8 reps for my main lifts and about 8-12 for the auxiliary lifts. I find that this is the best way my body responds. Keep up the good work and I look forward to watching you at the 2010 Collegiate Nationals.

Colton Leonard  2:47 pm | November 16, 2009

Todd, Thanks for the comment. Good luck in your Contest prep in 2010.

Best of luck to you,