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 By: Derek Charlebois 10 Weeks Out From The Show
Ten weeks out! Man it feels good saying that! I could hardly sleep Sunday night knowing that I have an upcoming contest. The first thing I did when I decided I was entering the contest was write the date where I could see it. I wrote it on a piece of paper and taped it next to my bed. Next I went out to my garage, where I workout, and wrote in on the wall. This way, the date will be carved into my mind. 4-27-02! Monday (2/18/02) Diet This week, I decided to slowly ease into my diet. I started my calories at 3,200 a day. Protein: 325 (1300 calories)
Here is what today's food intake was: 6:30 AM 1 Scoop Optimum Nutrition's Whey
9:30 AM 4 slices of Turkey
12:00-12:30 PM 4 slices of Turkey
3:00 PM 3 glasses of milk 4:30 PM (Postworkout) 2 scoops Optimum Nutrition's Whey
5:00 PM 1 can of Tuna
7:00-7:30 PM 1 cup Cottage Cheese
9:30-10:00 PM 1 Scoop Egg White Protein
Water intake: Close to 1.5 gallons My plan this week is to bring my protein up to 400 grams a day and carbs down to 275 grams a day, fat will stay at 55 grams a day. Each day I will up my protein 25 grams a day and carbs down 25 grams until I reach 400 and 275. Supplements: 6:30 AM 5 grams of creatine
7:00 AM 1 Centrum Multi-vitamin
12:30 PM 50 MG B-Complex
4:30 PM 5 grams of creatine
5:00 PM 50 MG B-Complex
9:00 PM 3 Capsules ZMA 10:00 PM 5 grams L-Glutamine
Training Calves/Chest/Abs
For chest, I decided to go with the pre-exhaust method. I experienced some good gains with using this method before. Flat Flies 20 X 20, 20 My left shoulder has been bothering me when doing flat movements, do I decided to take it light on flat flies. To my surprise, this felt great! My chest also got a great pump. Decline Press 50 X 12, 9 I had some extra drive on the first set. I thought I was done on the 10th rep, but then I thought of the contest and pushed 2 more reps.
Workout Length: 45 minutes I feel this first day went great! An excellent start to my journey. Tuesday (2/19/02) Diet Change 5:00 PM 1 can of Tuna
Calories: 3200
Training Legs/Shoulders Leg Extensions 150 X 12, 170 X 10
I keep pushing myself on this exercise. It is interested that your mind tells you that you cannot do anymore, but yet you can. I plan to start heavy next week. Standing Leg Curl 50 X 15, 70 X 6, 60 X 10
Workout Length: 55 minutes I could not find my camera, so I could not get any pictures of today's workout. I looked at the poses throughout Arnold's Encyclopedia. This has given me a few ideas for posing. I did a little posing around 9:00 PM. Starting tomorrow, I plan on practicing posing in the morning after my first protein shake with L-Glutamine. All in all, today was a good day. For the first two days, I have followed my diet to a "T" and I plan on keeping it that way. Wednesday (2/20/02) Cardio Well today was my first cardio session in about 4 months. I rode on my exercise bike for 35 minutes today. The first five minutes were a warmup. I was surprised that I was able to last 30 minutes before feeling really tired. Diet Change 12:00-12:30 PM 4 slices of Turkey
Wednesday's Total Calories: 3200
Today I was really tempted to cheat on my diet. My Mom made sausage, and it smells so good! I considered eating just one, but I thought to myself "Will this help me prepare for my contest?" The answer was no, so I did not eat any sausage. Posing I video taped myself posing today. While doing this, I noticed that I was not expanding my lats very wide during the rear lat spread. With a little help with from my sister, I was able to adjust my posing technique. Thursday (2/21/02) Diet Change This is the diet I am going to keep for the remainder of the week: Breakfast - Meal # 1 Food Item
Opt Whey
Breakfast Totals:
Meal# 2 Quaker Oatmeal
Milk, skim
Olive Oil
Meal# 2 Totals:
Meal# 3 Chicken
Whole Wheat Bread
Meal# 3 Totals:
Meal# 4 Chicken
Whole Wheat Bread
Meal# 4 Totals:
Meal# 5 Milk, skim
Chicken
Meal# 5 Totals:
Meal# 6 Opt Whey
Honey
Meal# 6 Totals:
Meal# 7 Chicken
Fish, Tuna-Canned in water
Whole Wheat Bread
Milk, skim
Meal# 7 Totals:
Meal# 8 Cottage cheese, lowfat, 2%
Milk, skim
Chicken
Meal# 8 Totals:
Dinner - Meal# 9 egg powder
Casein powder
Opt Whey
Dinner Totals:
Totals for Day
Protein: 366.50
+ Another can of tuna or some cottage cheese during the day. That makes 400 grams of protein. I also added the 6 grams of fat from the fish oil capsules. Today at school, my friend asked me if I wanted a cookie. I immediately said "no, I'm on a diet." He asked, "Will one cookie hurt?" I replied, "Will it help?" I've said this before and I'll say it again, when you comes to dieting, especially for a contest, when you are tempted to cheat, even if it is just a little, ask yourself, "Will this help me achieve my goal?" Training
Wide Grip Pull Ups 10, 5, 4 Not the most I've ever done, but decent. Bent Over Row 135 X 8, 7
I was going to stop on the 8th rep on the first set, but the contest date just ran through my mind, then I knew I must do more.
All in all, a good day. The ab exercises felt great. Posing I practiced posing today for 30 minutes. I found a couple pose combos that flow well together. I will continue trying to find combos and sequences that flow well. Friday (2/22/02)
Biceps/Triceps/Forearms Ez Bar Preacher Curl 70 X 6, 4
Today, seemed like I couldn't get as heavy as I though I would be able to. Diet Same as Thursday. I had the biggest temptation yet. My Mom ordered Domino's Pizza, one of my favorite foods. I battled with the thought of having a piece or two or the whole pizza, but I didn't. Saturday (2/23/02) Diet Same as Thursday Cardio Today's cardio session was very intense. I tried interval training on the treadmill. I got this idea from Josh Henkin's article about interval training. First I warmed up for five minutes. Then I ran at 9 minutes per mile for one minute. Then took a two minute rest. I continued this pattern until I reached 30 minutes. I really believe this was an effective session. My heart rate continued to stay up while resting. By the end, I was exhausted. It was great! Sunday (2/24/02) Diet Same as Thursday. Tomorrow, I will drop 50 grams of carbs (200 calories) from my diet. I will re-arrange my diet a little as well. Cardio It was beautiful outside, so I decided to jump rope outside and get some fresh air. I jump roped for 30 mintues. Well, that's the close to my first week. This week was really about getting everything setup and getting into the groove. The hardest thing I am going to have to face over these next nine weeks is staying away from bad foods. So far, my diet has been just about perfect. As my diet becomes more strict, I will have to fight harder than ever. It is amazing the extra drive you have knowing you are entering a contest. Whenever you are tempted with bad food, you can just think of the contest. When you are in the gym, the contest date flashed through your mind as you reach failure. I do not plan on failing. I WILL stick to my diet and I WILL continue to do what I need to do. Until next time. MORE PICS FROM THE END OF THIS WEEK:            Return to my Contest Preperation page to continue! Recommend this article to a friend by e-mail here!
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