TeenBodybuilding.com - Derek Charlebois - 8 Weeks Out From His First Competition!

Printable page

Did you know?
The tomato is the world's most popular fruit, selling more than bananas and oranges.

Eight weeks to go! Eight weeks seems like a long time, but the time will come. I am really excited about getting this week started. Commentary and of course, new tanned pics!

By: Derek Charlebois

8 Weeks Out From The Show

NOTICE: This is article #3 of this series. Click HERE for the front page.

Monday (3/4/02)

Eight weeks to go! Eight weeks seems like a long time, but the time will come. I am really excited about getting this week started.

Diet

This is the diet I am going to be sticking to this week.

Breakfast

Food Item

Portion

Protein

Carb

Fat

Calories

Opt Whey

1 Scoop

21.00

4.00

3.00

127.00

Breakfast Totals:

21.00

4.00

3.00

127.00

Meal# 2

Food Item

Portion

Protein

Carb

Fat

Calories

Milk, skim

1 cup

8.00

12.00

0.20

81.80

Quaker Oatmeal

1/2 cup

5.00

27.00

3.00

155.00

Olive Oil

1 TBSP

0.00

0.00

14.00

126.00

Meal# 2 Totals:

13.00

39.00

17.20

362.80

Meal# 3

Food Item

Portion

Protein

Carb

Fat

Calories

Egg-Whole-Lg-50gm-Cooked w/o Oil

1 Large

6.25

0.60

5.00

72.40

Fish, Tuna-Canned in water

6 oz drained

50.00

0.00

2.00

218.00

Meal# 3 Totals:

56.25

0.60

7.00

290.40

Meal# 4

Food Item

Portion

Protein

Carb

Fat

Calories

Chicken

6 slice

30.00

6.00

3.00

171.00

Meal# 4 Totals:

30.00

6.00

3.00

171.00

Meal# 5

Food Item

Portion

Protein

Carb

Fat

Calories

Ny-Tro Pro 40

1 Packet

40.00

22.00

0.50

252.50

Meal# 5 Totals:

40.00

22.00

0.50

252.50

Meal# 6

Food Item

Portion

Protein

Carb

Fat

Calories

Opt Whey

2 Scoop

42.00

8.00

6.00

254.00

Honey

3 TBSP

0.00

54.00

0.00

216.00

Meal# 6 Totals:

42.00

62.00

6.00

470.00

Meal# 7

Food Item

Portion

Protein

Carb

Fat

Calories

Quaker Oatmeal

1/2 cup

5.00

27.00

3.00

155.00

Milk, skim

1 cup

8.00

12.00

0.20

81.80

Egg Substitute: Egg Beaters

1 Cup

24.00

4.00

0.00

112.00

Meal# 7 Totals:

37.00

43.00

3.20

348.80

Meal# 8

Food Item

Portion

Protein

Carb

Fat

Calories

Fish, Tuna-Canned in water

6 oz drained

50.00

0.00

2.00

218.00

Egg-Whole-Lg-50gm-Cooked w/o Oil

1 Large

6.25

0.60

5.00

72.40

Meal# 8 Totals:

56.25

0.60

7.00

290.40

Dinner

Food Item

Portion

Protein

Carb

Fat

Calories

Casein powder

1.5 scoop

40.50

0.00

0.00

162.00

egg powder

1.5 scoop

34.50

0.00

0.00

138.00

Dinner Totals:

75.00

0.00

0.00

300.00

I am drinking close to 1.5 gallons of water a day.

Supplement Update

Here is my current supplement schedule:

6:30 AM

5 grams creatine
5 grams L-Glutamine

7:00 AM

1 multi-vitamin
500 mg Vitamin C

12:30 PM

50 mg B-Complex
500 mg Vitamin C
2 Capsules Fish Oil

3:00 (Preworkout)

5 grams L-Glutamine

4:30 PM (Post Workout)

5 grams creatine
5 grams L-Glutamine
1 gram Vitamin C

5:30 PM

50 mg B-Complex
500 mg Vitamin C
2 capsules Fish Oil

9:30 PM

3 capsules of ZMA

Training

As I said in my last article, I was not satisfied with my routine set up, so I redid it some.

Chest/Biceps

Flat Flies 35 X 20, 6

By the second set, I was dead

Decline Press 60 X 8, 6
Incline Press 50 X 8, 5
Dips 10, 6
Barbell Curl 105 X 6, 4
1-arm preacher curl 30 X 5, 25 X 5

My strength went down on this exercise

Concentration Curl 25 X 4, 20 X 6
Cross Body Hammer Curl 20 X 7, 10 X 12

This exercise felt really good when I went light.

Workout length: 48 minutes

Today was a great day. I was more enthusiastic about working out and preparing for the contest. My mental strength seemed to be heightened as well. I gained a little color from my first tanning session. I have some stubble on my body now from shaving. The hair is not growing back as quickly as I thought it would.

Tuesday (3/5/02)

Training

Squats 215 X 20
Front Squats 215 X 4, 165 X 8
Leg Extension 120 X 12, 12

Man did that burn!

Standing leg Curl 50 X 8, 8
Lying Leg Curl 100 X 6, 50 X 8*

This set was done super slow.
Donkey Calf Raises (With my brother on my back) 25, 15, 12

Workout Length: 48 minutes

Posing

While practicing today, I noticed that my vacuum has gotten better. The vacuum is a must.

Tanning

I went tanning for the second time today. I went in the stand up bed for 8 minutes.

Wednesday (3/6/02)

Today, people noticed that I was looking kind of tan. This is cool because I've only gone for a total of 14 minutes.

Cardio

Because my legs were super sore today, I just walked on the treadmill at a moderate pace for 35 minutes.

Thursday (3/7/02)

Last night, I had a dream I won a bodybuilding contest. This dream was very inspiring. Maybe it's a sign of what is to come.

Training

Wide Grip Pull Up 15, 7, 5
Bent Over Row 145 X 9,6
V-Bar Pulldown 130 X 8, 4
1-Arm Row 50 X 8, 9
Barbell Shrug 185 X 8, 8
Dumbbell Shrug 50 X 12
Barbell Wrist Curl 185 X 8, 135 X 12

Workout Length: 48 minutes (Again)

Posing

Today I practiced for about an hour. During this time, I was working on my routine to music. My routine still needs a lot of work. It is important to find poses that look good and flow well.

Tanning

Today I went tanning for 8 minutes in the stand up bed. Nothing special.

Friday (3/8/02)

Training

Dumbbell Press 50 X 10, 6
Side Lateral 30 X 6, 20 X 15
Bent Over Lateral 15 X 8

This felt like crap! So I decided to try it 1-arm cable laterals

Bent Over cable lateral 10 X 10

Man did this feel good! I am going to do this with cables from here on out.

Upright row 115 X 12
Scott Pressdown 60 X 8, 50 X 10
Reverse Pressdown 30 X 10, 5
Behing the neck dumbbell press 50 X 8

This was the first time I ever I did this exercise, I felt awkward.

Skull Crusher 50 X 10

Posing

I practiced for a while today. I found some pose combos that flow well together. I have been working on creating my routine. I have a good chunk of it done.

Saturday (3/9/02)

Diet

I am going to up my carbs by 100 grams today and tomorrow. This will keep my body from getting accustomed to the diet.

Tanning

Today I went tanning for 10 minutes in the stand up bed

Cardio

Today I did 10 minutes on the treadmill followed by 10 minutes on the stair stepper. The stair stepper is a killer workout. I am going to have to start using it again.

Sunday (3/10/02)

Tanning

I did not go tanning today, but I learned something. I noticed that parts of my shoulders and traps are not tanned. I figured out that this is because I stand in the bed with my arms up covering these areas. So next time I go, I am going to keep my arms down and see what happens.

Cardio

I decided not to do any cardio today and just let my body rest today.

This Week's Observations

How can you eat the same thing ever day?

Yes I do get tired of eating the same thing everyday, but it makes things a lot easier. I do not have to guess at how much I have consumed, or calculate anything. I do not have to think about what food I should eat at what time. I already know because I have a set plan.

Pose, pose, pose! Practicing is the key. I spent a good amount of time this week working on my posing routine, trying to find pose combinations that look and flow well.

One of the best times to shave is after you tan. This is because your skin is dry, which makes it easier to remove the hair.