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.
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Breakfast |
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|
Food Item |
Portion |
Protein |
Carb |
Fat |
Calories |
|
|
Opt Whey |
1 Scoop |
21.00 |
4.00 |
3.00 |
127.00 |
|
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Breakfast Totals: |
|
21.00 |
4.00 |
3.00 |
127.00 |
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Meal# 2 |
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Food Item |
Portion |
Protein |
Carb |
Fat |
Calories |
|
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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 |
|
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Olive Oil |
1 TBSP |
0.00 |
0.00 |
14.00 |
126.00 |
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Meal# 2 Totals: |
|
13.00 |
39.00 |
17.20 |
362.80 |
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Meal# 3 |
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Food Item |
Portion |
Protein |
Carb |
Fat |
Calories |
|
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Egg-Whole-Lg-50gm-Cooked w/o Oil |
1 Large |
6.25 |
0.60 |
5.00 |
72.40 |
|
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Fish, Tuna-Canned in water |
6 oz drained |
50.00 |
0.00 |
2.00 |
218.00 |
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Meal# 3 Totals: |
|
56.25 |
0.60 |
7.00 |
290.40 |
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Meal# 4 |
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Food Item |
Portion |
Protein |
Carb |
Fat |
Calories |
|
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Chicken |
6 slice |
30.00 |
6.00 |
3.00 |
171.00 |
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Meal# 4 Totals: |
|
30.00 |
6.00 |
3.00 |
171.00 |
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Meal# 5 |
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Food Item |
Portion |
Protein |
Carb |
Fat |
Calories |
|
|
Ny-Tro Pro 40 |
1 Packet |
40.00 |
22.00 |
0.50 |
252.50 |
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Meal# 5 Totals: |
|
40.00 |
22.00 |
0.50 |
252.50 |
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Meal# 6 |
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Food Item |
Portion |
Protein |
Carb |
Fat |
Calories |
|
|
Opt Whey |
2 Scoop |
42.00 |
8.00 |
6.00 |
254.00 |
|
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Honey |
3 TBSP |
0.00 |
54.00 |
0.00 |
216.00 |
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Meal# 6 Totals: |
|
42.00 |
62.00 |
6.00 |
470.00 |
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Meal# 7 |
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|
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 |
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Meal# 7 Totals: |
|
37.00 |
43.00 |
3.20 |
348.80 |
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Meal# 8 |
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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 |
|
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Meal# 8 Totals: |
|
56.25 |
0.60 |
7.00 |
290.40 |
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Dinner |
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Food Item |
Portion |
Protein |
Carb |
Fat |
Calories |
|
|
Casein powder |
1.5 scoop |
40.50 |
0.00 |
0.00 |
162.00 |
|
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egg powder |
1.5 scoop |
34.50 |
0.00 |
0.00 |
138.00 |
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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.
