Printable Page
Did you know?
Although your bones are hard, inside they are, in fact, light and spongy. They are about three-fourths water.
|
 |
| Here are the last seven days before my contest. My new diet and pics are included here. My mind is a little preoccupied this week, so I don't know if this article will have as much detail as it could. |
1 Week Out From The Show
NOTICE: This is article #10 of this series. Click HERE for the front page.
Week Of 04/22 to 4/28
My mind is a little preoccupied this week, so I don't know if this article will have as much detail as it could.
I am taking this week off of training to let my body recover and so I will not be tired come competition.
Here is my diet. Day by day of exactly what I ate.
| Breakfast |
|
|
|
|
|
|
| Food Item |
Portion |
Protein |
Carb |
Fat |
Calories |
| Ny-Tro Pro 40 |
1 Packet |
40.00 |
22.00 |
0.50 |
252.50 |
| Milk, skim |
2 cup |
16.00 |
24.00 |
0.40 |
163.60 |
| Olive Oil |
0.5 TBSP |
0.00 |
0.00 |
7.00 |
63.00 |
| Breakfast Totals: |
|
56.00 |
46.00 |
7.90 |
479.10 |
|
|
|
|
|
|
|
| Meal# 2 |
|
|
|
|
|
|
| Food Item |
Portion |
Protein |
Carb |
Fat |
Calories |
| Opt Whey |
2 Scoop |
42.00 |
8.00 |
6.00 |
254.00 |
| Honey |
2.5 TBSP |
0.00 |
45.00 |
0.00 |
180.00 |
| Meal# 2 Totals: |
|
42.00 |
53.00 |
6.00 |
434.00 |
|
|
|
|
|
|
|
| Meal# 3 |
|
|
|
|
|
|
| Food Item |
Portion |
Protein |
Carb |
Fat |
Calories |
| Egg Substitute: Egg Beaters |
1 Cup |
24.00 |
4.00 |
0.00 |
112.00 |
| Potatoes, Baked |
1/2 med |
2.50 |
25.00 |
0.50 |
114.50 |
| Meal# 3 Totals: |
|
26.50 |
29.00 |
0.50 |
226.50 |
|
|
|
|
|
|
|
| Meal# 4 |
|
|
|
|
|
|
| Food Item |
Portion |
Protein |
Carb |
Fat |
Calories |
| Tyson Frozen Chicken |
1 piece |
33.00 |
1.00 |
3.50 |
167.50 |
| Potatoes, Baked |
1/2 med |
2.50 |
25.00 |
0.50 |
114.50 |
| Meal# 4 Totals: |
|
35.50 |
26.00 |
4.00 |
282.00 |
|
|
|
|
|
|
|
| Meal# 5 |
|
|
|
|
|
|
| Food Item |
Portion |
Protein |
Carb |
Fat |
Calories |
| Fish, Tuna-Canned in water |
3 oz drained |
25.00 |
0.00 |
1.00 |
109.00 |
| Quaker Oatmeal |
1/2 cup |
5.00 |
27.00 |
3.00 |
155.00 |
| Meal# 5 Totals: |
|
30.00 |
27.00 |
4.00 |
264.00 |
|
|
|
|
|
|
|
| Meal# 6 |
|
|
|
|
|
|
| Food Item |
Portion |
Protein |
Carb |
Fat |
Calories |
| Pasta, Spaghetti enriched-cooked |
1 1/4 cup |
8.75 |
50.00 |
1.25 |
246.25 |
| Beef, Ground 93% Lean |
4 oz |
22.00 |
0.00 |
8.00 |
160.00 |
| Speghetti sauce, with mushrooms |
1/2 cup |
1.20 |
6.00 |
3.40 |
59.40 |
| Meal# 6 Totals: |
|
31.95 |
56.00 |
12.65 |
465.65 |
|
|
|
|
|
|
|
| Meal# 7 |
|
|
|
|
|
|
| Food Item |
Portion |
Protein |
Carb |
Fat |
Calories |
| Tyson Frozen Chicken |
1 piece |
33.00 |
1.00 |
3.50 |
167.50 |
| Vegetables, Mixed Frozen |
1/4 Cup |
1.25 |
6.00 |
0.00 |
29.00 |
| Meal# 7 Totals: |
|
34.25 |
7.00 |
3.50 |
196.50 |
|
|
|
|
|
|
|
| Dinner |
|
|
|
|
|
|
| Food Item |
Portion |
Protein |
Carb |
Fat |
Calories |
| Casein powder |
1 scoop |
27.00 |
0.00 |
0.00 |
108.00 |
| egg powder |
1 scoop |
23.00 |
0.00 |
0.00 |
92.00 |
| Olive Oil |
0.5 TBSP |
0.00 |
0.00 |
7.00 |
63.00 |
| Dinner Totals: |
|
50.00 |
0.00 |
7.00 |
263.00 |
| Totals for Day #91 |
|
306.20 |
244.00 |
45.55 |
2610.75 |
| Monday |
|
|
|
|
|
|
| Breakfast |
|
|
|
|
|
|
| Food Item |
Portion |
Protein |
Carb |
Fat |
Calories |
| Opt Whey |
1 Scoop |
21.00 |
4.00 |
3.00 |
127.00 |
| Egg Substitute: Egg Beaters |
1 Cup |
24.00 |
4.00 |
0.00 |
112.00 |
| Potatoes, Baked |
1 med |
5.00 |
50.00 |
1.00 |
229.00 |
| Olive Oil |
0.5 TBSP |
0.00 |
0.00 |
7.00 |
63.00 |
| Breakfast Totals: |
|
50.00 |
58.00 |
11.00 |
531.00 |
|
|
|
|
|
|
|
| Meal# 2 |
|
|
|
|
|
|
| Food Item |
Portion |
Protein |
Carb |
Fat |
Calories |
| Fish, Tuna-Canned in water |
3 oz drained |
25.00 |
0.00 |
1.00 |
109.00 |
| Banana |
1 med |
1.00 |
28.00 |
1.00 |
125.00 |
| Fish Oil Cap |
2 cap |
0.00 |
0.00 |
2.00 |
18.00 |
| Meal# 2 Totals: |
|
26.00 |
28.00 |
4.00 |
252.00 |
|
|
|
|
|
|
|
| Meal# 3 |
|
|
|
|
|
|
| Food Item |
Portion |
Protein |
Carb |
Fat |
Calories |
| Protein Bar |
1 bar |
30.00 |
30.00 |
6.00 |
294.00 |
| Meal# 3 Totals: |
|
30.00 |
30.00 |
6.00 |
294.00 |
|
|
|
|
|
|
|
| Meal# 4 |
|
|
|
|
|
|
| Food Item |
Portion |
Protein |
Carb |
Fat |
Calories |
| Fish, Tuna-Canned in water |
3 oz drained |
25.00 |
0.00 |
1.00 |
109.00 |
| Quaker Oatmeal |
1/2 cup |
5.00 |
27.00 |
3.00 |
155.00 |
| Fish Oil Cap |
2 cap |
0.00 |
0.00 |
2.00 |
18.00 |
| Meal# 4 Totals: |
|
30.00 |
27.00 |
6.00 |
282.00 |
|
|
|
|
|
|
|
| Meal# 5 |
|
|
|
|
|
|
| Food Item |
Portion |
Protein |
Carb |
Fat |
Calories |
| Pasta, Spaghetti enriched-cooked |
1 1/4 cup |
8.75 |
50.00 |
1.25 |
246.25 |
| Beef, Ground 93% Lean |
4 oz |
22.00 |
0.00 |
8.00 |
160.00 |
| Meal# 5 Totals: |
|
30.75 |
50.00 |
9.25 |
406.25 |
|
|
|
|
|
|
|
| Meal# 6 |
|
|
|
|
|
|
| Food Item |
Portion |
Protein |
Carb |
Fat |
Calories |
| Ny-Tro Pro 40 |
1 Packet |
40.00 |
22.00 |
0.50 |
252.50 |
| Fish Oil Cap |
2 cap |
0.00 |
0.00 |
2.00 |
18.00 |
| Meal# 6 Totals: |
|
40.00 |
22.00 |
2.50 |
270.50 |
|
|
|
|
|
|
|
| Dinner |
|
|
|
|
|
|
| Food Item |
Portion |
Protein |
Carb |
Fat |
Calories |
| Casein powder |
1.5 scoop |
40.50 |
0.00 |
0.00 |
162.00 |
| egg powder |
1 scoop |
23.00 |
0.00 |
0.00 |
92.00 |
| Olive Oil |
0.5 TBSP |
0.00 |
0.00 |
7.00 |
63.00 |
| Dinner Totals: |
|
63.50 |
0.00 |
7.00 |
317.00 |
| Totals for Day #93 |
|
270.25 |
215.00 |
45.75 |
2352.75 |
| |
| Tuesday |
|
|
|
|
|
|
|
|
|
|
|
| Food Item |
Portion |
Protein |
Carb |
Fat |
Calories |
| Opt Whey |
1 Scoop |
21.00 |
4.00 |
3.00 |
127.00 |
| Egg Substitute: Egg Beaters |
1 Cup |
24.00 |
4.00 |
0.00 |
112.00 |
| Potatoes, Baked |
1 med |
5.00 |
50.00 |
1.00 |
229.00 |
| Olive Oil |
0.5 TBSP |
0.00 |
0.00 |
7.00 |
63.00 |
| Breakfast Totals: |
|
50.00 |
58.00 |
11.00 |
531.00 |
|
|
|
|
|
|
|
|
|
|
|
|
| Food Item |
Portion |
Protein |
Carb |
Fat |
Calories |
| Fish, Tuna-Canned in water |
3 oz drained |
25.00 |
0.00 |
1.00 |
109.00 |
| Banana |
1 med |
1.00 |
28.00 |
1.00 |
125.00 |
| Fish Oil Cap |
2 cap |
0.00 |
0.00 |
2.00 |
18.00 |
| Meal# 2 Totals: |
|
26.00 |
28.00 |
4.00 |
252.00 |
|
|
|
|
|
|
|
|
|
|
|
|
| Food Item |
Portion |
Protein |
Carb |
Fat |
Calories |
| Tyson Frozen Chicken |
1 piece |
33.00 |
1.00 |
3.50 |
167.50 |
| Quaker Oatmeal |
1/2 cup |
5.00 |
27.00 |
3.00 |
155.00 |
| Fish Oil Cap |
2 cap |
0.00 |
0.00 |
2.00 |
18.00 |
| Meal# 3 Totals: |
|
38.00 |
28.00 |
8.50 |
340.50 |
|
|
|
|
|
|
|
|
|
|
|
|
| Food Item |
Portion |
Protein |
Carb |
Fat |
Calories |
| Beef, Ground 93% Lean |
4 oz |
22.00 |
0.00 |
8.00 |
160.00 |
| Pasta, Spaghetti enriched-cooked |
1 1/4 cup |
8.75 |
50.00 |
1.25 |
246.25 |
| Meal# 4 Totals: |
|
30.75 |
50.00 |
9.25 |
406.25 |
|
|
|
|
|
|
|
|
|
|
|
|
| Food Item |
Portion |
Protein |
Carb |
Fat |
Calories |
| Fish, Tuna-Canned in water |
3 oz drained |
25.00 |
0.00 |
1.00 |
109.00 |
| Fish Oil Cap |
2 cap |
0.00 |
0.00 |
2.00 |
18.00 |
| Meal# 5 Totals: |
|
25.00 |
0.00 |
3.00 |
127.00 |
|
|
|
|
|
|
|
|
|
|
|
|
| Food Item |
Portion |
Protein |
Carb |
Fat |
Calories |
| Ny-Tro Pro 40 |
1 Packet |
40.00 |
22.00 |
0.50 |
252.50 |
| Fish Oil Cap |
2 cap |
0.00 |
0.00 |
2.00 |
18.00 |
| Meal# 6 Totals: |
|
40.00 |
22.00 |
2.50 |
270.50 |
|
|
|
|
|
|
|
|
|
|
|
|
| Food Item |
Portion |
Protein |
Carb |
Fat |
Calories |
| Casein powder |
1.5 scoop |
40.50 |
0.00 |
0.00 |
162.00 |
| egg powder |
1 scoop |
23.00 |
0.00 |
0.00 |
92.00 |
| Olive Oil |
0.5 TBSP |
0.00 |
0.00 |
7.00 |
63.00 |
| Dinner Totals: |
|
63.50 |
0.00 |
7.00 |
317.00 |
| Totals for Day #94 |
|
273.25 |
186.00 |
45.25 |
2244.25 |
| Wednesday |
|
|
|
|
|
|
|
|
|
|
|
| Food Item |
Portion |
Protein |
Carb |
Fat |
Calories |
| Opt Whey |
1 Scoop |
21.00 |
4.00 |
3.00 |
127.00 |
| Egg Substitute: Egg Beaters |
1 Cup |
24.00 |
4.00 |
0.00 |
112.00 |
| Potatoes, Baked |
1 med |
5.00 |
50.00 |
1.00 |
229.00 |
| Olive Oil |
0.5 TBSP |
0.00 |
0.00 |
7.00 |
63.00 |
| Breakfast Totals: |
|
50.00 |
58.00 |
11.00 |
531.00 |
|
|
|
|
|
|
|
|
|
|
|
|
| Food Item |
Portion |
Protein |
Carb |
Fat |
Calories |
| Fish, Tuna-Canned in water |
3 oz drained |
25.00 |
0.00 |
1.00 |
109.00 |
| Banana |
1 med |
1.00 |
28.00 |
1.00 |
125.00 |
| Fish Oil Cap |
2 cap |
0.00 |
0.00 |
2.00 |
18.00 |
| Meal# 2 Totals: |
|
26.00 |
28.00 |
4.00 |
252.00 |
|
|
|
|
|
|
|
|
|
|
|
|
| Food Item |
Portion |
Protein |
Carb |
Fat |
Calories |
| Tyson Frozen Chicken |
1 piece |
33.00 |
1.00 |
3.50 |
167.50 |
| Fish Oil Cap |
2 cap |
0.00 |
0.00 |
2.00 |
18.00 |
| Meal# 3 Totals: |
|
33.00 |
1.00 |
5.50 |
295.50 |
|
|
|
|
|
|
|
|
|
|
|
|
| Food Item |
Portion |
Protein |
Carb |
Fat |
Calories |
| Beef, Ground 93% Lean |
4 oz |
22.00 |
0.00 |
8.00 |
160.00 |
| Pasta, Spaghetti enriched-cooked |
1 1/4 cup |
8.75 |
50.00 |
1.25 |
246.25 |
| Meal# 4 Totals: |
|
30.75 |
50.00 |
9.25 |
406.25 |
|
|
|
|
|
|
|
|
|
|
|
|
| Food Item |
Portion |
Protein |
Carb |
Fat |
Calories |
| Fish, Tuna-Canned in water |
3 oz drained |
25.00 |
0.00 |
1.00 |
109.00 |
| Fish Oil Cap |
2 cap |
0.00 |
0.00 |
2.00 |
18.00 |
| Meal# 5 Totals: |
|
25.00 |
0.00 |
3.00 |
127.00 |
|
|
|
|
|
|
|
|
|
|
|
|
| Food Item |
Portion |
Protein |
Carb |
Fat |
Calories |
| Ny-Tro Pro 40 |
1 Packet |
40.00 |
22.00 |
0.50 |
252.50 |
| Fish Oil Cap |
2 cap |
0.00 |
0.00 |
2.00 |
18.00 |
| Meal# 6 Totals: |
|
40.00 |
22.00 |
2.50 |
270.50 |
|
|
|
|
|
|
|
|
|
|
|
|
| Food Item |
Portion |
Protein |
Carb |
Fat |
Calories |
| Casein powder |
1.5 scoop |
40.50 |
0.00 |
0.00 |
162.00 |
| egg powder |
1 scoop |
23.00 |
0.00 |
0.00 |
92.00 |
| Olive Oil |
0.5 TBSP |
0.00 |
0.00 |
7.00 |
63.00 |
| Dinner Totals: |
|
63.50 |
0.00 |
7.00 |
317.00 |
| Totals for Day #94 |
|
273.25 |
186.00 |
45.25 |
2244.25 |
| Thursday |
|
|
|
|
|
|
|
|
|
|
|
| Food Item |
Portion |
Protein |
Carb |
Fat |
Calories |
| Opt Whey |
1 Scoop |
21.00 |
4.00 |
3.00 |
127.00 |
| Egg Substitute: Egg Beaters |
1 Cup |
24.00 |
4.00 |
0.00 |
112.00 |
| Potatoes, Baked |
1 med |
5.00 |
50.00 |
1.00 |
229.00 |
| Olive Oil |
0.5 TBSP |
0.00 |
0.00 |
7.00 |
63.00 |
| Breakfast Totals: |
|
50.00 |
58.00 |
11.00 |
531.00 |
|
|
|
|
|
|
|
|
|
|
|
|
| Food Item |
Portion |
Protein |
Carb |
Fat |
Calories |
| Fish, Tuna-Canned in water |
3 oz drained |
25.00 |
0.00 |
1.00 |
109.00 |
| Banana |
1 med |
1.00 |
28.00 |
1.00 |
125.00 |
| Fish Oil Cap |
2 cap |
0.00 |
0.00 |
2.00 |
18.00 |
| Meal# 2 Totals: |
|
26.00 |
28.00 |
4.00 |
252.00 |
|
|
|
|
|
|
|
|
|
|
|
|
| Food Item |
Portion |
Protein |
Carb |
Fat |
Calories |
| Tyson Frozen Chicken |
1 piece |
33.00 |
1.00 |
3.50 |
167.50 |
| Fish Oil Cap |
2 cap |
0.00 |
0.00 |
2.00 |
18.00 |
| Meal# 3 Totals: |
|
38.00 |
28.00 |
8.50 |
340.50 |
|
|
|
|
|
|
|
|
|
|
|
|
| Food Item |
Portion |
Protein |
Carb |
Fat |
Calories |
| Beef, Ground 93% Lean |
4 oz |
22.00 |
0.00 |
8.00 |
160.00 |
| Pasta, Spaghetti enriched-cooked |
1/2 cup |
4 |
25.00 |
1.25 |
246.25 |
| Meal# 4 Totals: |
|
26.75 |
25 |
9.25 |
406.25 |
|
|
|
|
|
|
|
|
|
|
|
|
| Food Item |
Portion |
Protein |
Carb |
Fat |
Calories |
| Fish, Tuna-Canned in water |
3 oz drained |
25.00 |
0.00 |
1.00 |
109.00 |
| Fish Oil Cap |
2 cap |
0.00 |
0.00 |
2.00 |
18.00 |
| Meal# 5 Totals: |
|
25.00 |
0.00 |
3.00 |
127.00 |
|
|
|
|
|
|
|
|
|
|
|
|
| Food Item |
Portion |
Protein |
Carb |
Fat |
Calories |
| Ny-Tro Pro 40 |
1 Packet |
40.00 |
22.00 |
0.50 |
252.50 |
| Fish Oil Cap |
2 cap |
0.00 |
0.00 |
2.00 |
18.00 |
| Meal# 6 Totals: |
|
40.00 |
22.00 |
2.50 |
270.50 |
|
|
|
|
|
|
|
|
|
|
|
|
| Food Item |
Portion |
Protein |
Carb |
Fat |
Calories |
| Casein powder |
1.5 scoop |
40.50 |
0.00 |
0.00 |
162.00 |
| egg powder |
1 scoop |
23.00 |
0.00 |
0.00 |
92.00 |
| Olive Oil |
0.5 TBSP |
0.00 |
0.00 |
7.00 |
63.00 |
| Dinner Totals: |
|
63.50 |
0.00 |
7.00 |
317.00 |
| Totals for Day #94 |
|
273.25 |
186.00 |
45.25 |
2244.25 |
| Friday |
|
|
|
|
|
|
|
|
|
|
|
| Food Item |
Portion |
Protein |
Carb |
Fat |
Calories |
| Opt Whey |
1 Scoop |
21.00 |
4.00 |
3.00 |
127.00 |
| Egg Substitute: Egg Beaters |
1 Cup |
24.00 |
4.00 |
0.00 |
112.00 |
| Potatoes, Baked |
1 med |
5.00 |
25.00 |
1.00 |
229.00 |
| Olive Oil |
0.5 TBSP |
0.00 |
0.00 |
7.00 |
63.00 |
| Breakfast Totals: |
|
50.00 |
31.00 |
11.00 |
531.00 |
|
|
|
|
|
|
|
|
|
|
|
|
| Food Item |
Portion |
Protein |
Carb |
Fat |
Calories |
| Fish, Tuna-Canned in water |
3 oz drained |
25.00 |
0.00 |
1.00 |
109.00 |
| Banana |
1 med |
1.00 |
28.00 |
1.00 |
125.00 |
| Fish Oil Cap |
2 cap |
0.00 |
0.00 |
2.00 |
18.00 |
| Meal# 2 Totals: |
|
26.00 |
28.00 |
4.00 |
252.00 |
|
|
|
|
|
|
|
|
|
|
|
|
| Food Item |
Portion |
Protein |
Carb |
Fat |
Calories |
| Tyson Frozen Chicken |
1 piece |
33.00 |
1.00 |
3.50 |
167.50 |
| Fish Oil Cap |
2 cap |
0.00 |
0.00 |
2.00 |
18.00 |
| Meal# 3 Totals: |
|
38.00 |
28.00 |
8.50 |
340.50 |
|
|
|
|
|
|
|
|
|
|
|
|
| Food Item |
Portion |
Protein |
Carb |
Fat |
Calories |
| Beef, Ground 93% Lean |
4 oz |
22.00 |
0.00 |
8.00 |
160.00 |
| Spaghetti noodles |
|
4 |
25 |
1 |
|
| Meal# 4 Totals: |
|
30.75 |
0 |
9.25 |
406.25 |
|
|
|
|
|
|
|
|
|
|
|
|
| Food Item |
Portion |
Protein |
Carb |
Fat |
Calories |
| Fish, Tuna-Canned in water |
3 oz drained |
25.00 |
0.00 |
1.00 |
109.00 |
| Fish Oil Cap |
2 cap |
0.00 |
0.00 |
2.00 |
18.00 |
| Meal# 5 Totals: |
|
25.00 |
0.00 |
3.00 |
127.00 |
|
|
|
|
|
|
|
|
|
|
|
|
| Food Item |
Portion |
Protein |
Carb |
Fat |
Calories |
| Ny-Tro Pro 40 |
1 Packet |
40.00 |
22.00 |
0.50 |
252.50 |
| Fish Oil Cap |
2 cap |
0.00 |
0.00 |
2.00 |
18.00 |
| Meal# 6 Totals: |
|
40.00 |
22.00 |
2.50 |
270.50 |
|
|
|
|
|
|
|
|
|
|
|
|
| Food Item |
Portion |
Protein |
Carb |
Fat |
Calories |
| Casein powder |
1.5 scoop |
40.50 |
0.00 |
0.00 |
162.00 |
| egg powder |
1 scoop |
23.00 |
0.00 |
0.00 |
92.00 |
| Olive Oil |
0.5 TBSP |
0.00 |
0.00 |
7.00 |
63.00 |
| Dinner Totals: |
|
63.50 |
0.00 |
7.00 |
317.00 |
| Totals for Day #94 |
|
273.25 |
186.00 |
45.25 |
2244.25 |
| |
Cooking chicken on my George Foreman grill.
Here is this week's carb run down:
Sunday 250 grams
Monday 225
Tuesday 200
Wednesday 175
Thursday 150
Friday 125
 
Here I am checking out Bodybuilding.com and my page on my computer.
I was adding salt to all my meals up through Thursday. Then starting on Friday, I stopped adding the sodium and started taking potassium. My next article will include Saturday and Sunday morning... the day of the competition!!
MORE PICS FROM THE END OF THIS WEEK:
  
   
Return to my Contest Preperation page to continue!
dspikehead@hotmail.com
Recommend this article to a friend by e-mail here!  Back To Derek Charlebois' Main Page
Back To The Articles Main Page.
Related Articles
Contest Prep 101 With Kelly Ryan.
Pre-contest Dieting: The Last Two Weeks!
Preparing For Your First Bodybuilding Contest!
|
|
