What's up bro, here is my input.
*Note: I know Big Mike, we used to train at the same gym, and still try to train together when we can, (how those legs feeling bro
Mike and I constantly go back and forth trying to help each other out but I thought I'd put my 2cents in on paper, sometimes it helps seeing things laid out in front of you.
Here is what I'd change bro:
Cardio done on empty stomach at least by wk 8, followed by whey protein immediately after, and followed by whole food meal 45-60min later.
One of the biggest things I noticed is that your pre-training meal and post training meal are 4hrs a part, that is too long to go without protein especially since you are running on a deficit of calories.
Here is a revised outline of what I might do if I were in your shoes:
4:30- coffee
5:00- Whey Protein
6:00- 6 whole eggs + 1/2 cup oatmeal
8:30- Whey + 1/4 cup cashews
11:00- 8 oz Chicken Breast large salad 1/2tbs olive oil
1:30- 8 oz Chicken Breast + 1 cup brown rice
3:30- Whey Protein
4:00- Train
5:30- Whey in 12oz Gatorade
6:30- 10 oz sirloin + large salad 1/2tbs olive oil
Before bed- 20g casein 20g whey in water
By wk 12 I'd like to see you cycling your carbs with low, medium and high days, as well as bump up the cardio. I think with your lean build and good metabolism you'll be able to get away with less then I do, but I do not think 3xwk 30-45 min is going to cut it for you once show time starts getting closer.
By 6wks out if you may even consider dropping the red meat and substituting that meal with egg whites.
Last off, if you go the carb cycle route I'd like to see you supplementing with fish oils and flax seed oil especially on your low carb days.
Good luck bro, you'll do well. I also think you may be underestimating how well you will do. Being your first show there are a lot of unknowns as to how your body will respond to various things, so I am not implying you should follow my advice perfectly, there is going to be a lot of trial and error and this will be a great learning process.
