The time has come once more to do battle against the best natural physics in the world. Its been about two years since I last competed placing third in the worlds heavy weight division. I feel I have used this time off well as I have made great gains all round. My height is 6ft 4 tall, I feel it a must to fill and compete my frame to its full potential. Already comparing to last year I am looking to be 15 - 17 lbs heavier and in much better condition.

Currently I am four weeks out to the worlds competition and everything is spot on and feeling great. This year I am keeping a close eye on my condition, as I feel that last year, it was nowhere as sharp as I would have liked. This year though I am sure thing will be different.

For the last two years, I took advice off a close friend who stressed how important it was to diet all year round, at first this change was hard, but then I quickly felt the gains in strength stamina and just looked a hell of lot better for it and plan to adapt this style of dieting through 2006-2007 ready for my next assault in my bodybuilding career.

Below is a close example of my diet that has been my rock for so long, My advice to anyone looking to get into a good shape or would like to get into competitions, forget about bulking up its a waste of time in my opinion. The reason this style of eating works so well is because it doesn't clog up the digestive system and store fat beneath the skin. But what it does do is keep a constant flow of nutrition running through the body, fueling and building the muscle, while losing any excess body fat.

Meal 1- 150g oats, Large banana, Protein shake and 3 pieces of brown plain
toast.
Meal 2- White rice, chicken/turkey and vegetables.
Meal 3, Protein shake with 7-10 rice cakes.
Hit the Gym hard...
Meal 4- protein shake and carb drink.
Meal 5- Sweet potato, ground beef/chicken/ turkey and vegetables.
Meal 6- White fish, chicken, White rice.
Meal 7- Chicken/ Turkey, White rice/ sweet potato.
Meal 8- Protein shake, nuts and oats are optional.

I hope beginners find this diet helpful as a guide. Yes it is hard to eat the same bland foods day in day out, but the I'm sure it will pay off for you as it has done with myself. On Saturday's though, I keep my protein levels high and have a full cheat day, eating normal food.

Looking into to the future, I would like to get another up date and photos posted here, also I'm interested in getter video footage of hard core workouts of mine accessible to view on this page too. keep any eye out.

I would like to take this opportunity to thank all my friends family and partner Sarah for their support and belief in me.

Take it easy all C U SOON
Rob T

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