TeenBodybuilding.com - Derek Charlebois - 5 Weeks Out From His First Competition!

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5 weeks out... seems like just yesterday I was 10 weeks out. My contest preparation has been going great. It is amazing seeing my body change week by week.

By: Derek Charlebois

5 Weeks Out From The Show

NOTICE: This is article #6 of this series. Click HERE for the front page.

Monday (3/25/02)

First, I would just like to say thanks to everyone who has sent me such encouraging emails to me at dspikehead@hotmail.com. It is very motivational and inspiring.

5 weeks out! 5 weeks out... seems like just yesterday I was 10 weeks out. My contest preparation has been going great. It is amazing seeing my body change week by week. You can see this yourself with the week by week side chest shot Ryan put up (Great touch Ryan!). I also feel great. I do not feel light headed or tired or anything negative.

Having a date where you have to be in top condition is a major boost for your willpower. I know I must be the best I can be for April 28th. This means no cheating. During my last cutting cycle, I did not have a set date and I would cheat because I didn't have a get ready for anything. I was just cutting to lose fat. I have already lost more fat in five weeks than I did in my last 8 week cutting cycle.

Right now, I am basically training by feel. I keep the basic exercises of my routine, but change it up some. For example, last week I just felt like doing reverse barbell curls and it ended up feeling great. I felt like doing cable front raises and again it felt awesome. You will see various changes and little extras thrown in throughout this weeks routine.

Well let's get started.

Diet

Here is the new diet.

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

Quaker Oatmeal 1/2 cup 5.00 27.00 3.00 155.00

Milk, skim 0.5 cup 4.00 6.00 0.10 40.90

Olive Oil 1 TBSP 0.00 0.00 14.00 126.00

Meal# 2 Totals: 9.00 33.00 17.10 321.90

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 4.5 oz drained 37.50 0.00 1.50 163.50

Fat Free Cheese 2 slice 8.00 4.00 0.00 48.00

Meal# 3 Totals: 51.75 4.60 6.50 283.90

Meal# 4

Food Item Portion Protein Carb Fat Calories

Tyson Frozen Chicken 1 piece 33.00 1.00 3.50 167.50

Meal# 4 Totals: 33.00 1.00 3.50 167.50

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 1.5 Scoop 31.50 6.00 4.50 190.50

Honey 3 TBSP 0.00 54.00 0.00 216.00

Meal# 6 Totals: 31.50 60.00 4.50 406.50

Meal# 7

Food Item Portion Protein Carb Fat Calories

Egg Substitute: Egg Beaters 1 Cup 24.00 4.00 0.00 112.00

Fat Free Cheese 2 slice 8.00 4.00 0.00 48.00

Catsup 1 TBSP 0.30 3.80 0.10 17.30

Meal# 7 Totals: 37.3 26.8 0.10 297.30

Meal# 8

Food Item Portion Protein Carb Fat Calories

Chicken 4 slice 20.00 4.00 2.00 114.00

Meal# 8 Totals: 20..00 4.00 2.00 114.00

Meal# 9

Food Item Portion Protein Carb Fat Calories

Tyson Frozen Chicken 1 piece 33.00 1.00 3.50 167.50

Meal# 9 Totals: 33.00 1.00 3.50 167.50

Dinner

Food Item Portion Protein Carb Fat Calories

Casein powder 2 scoop 54.00 0.00 0.00 216.00

egg powder 1 scoop 23.00 0.00 0.00 92.00

Olive Oil 1 TBSP 0.00 0.00 14.00 126.00

Dinner Totals: 77.00 0.00 14.00 434.00

My new invention I mentioned last week is The sugar free pudding with protein powder. I mix chocolate pudding with protein powder and end up with 15 grams of protein and 15 grams of carbs per ½ cup. It taste great and controls my cravings.

Supplement Change

I am dropping creatine until a week out from the contest. This will get rid of any access water caused by the creatine.

Training

Incline Flies 40 X 20
Incline Press 70 X 7, 4
Decline Press 50 X 13, 10
Dips 12, 10
Barbell Curl 105 X 6
1-arm Cable Preacher Curl 20 X 9, 6
Concentration Curl 20 X 6, 10 X 10
Cross Body Hammer Curl 20 X 7, 10 X 12

Tuesday (3/26/02)

I've been so busy lately, I haven't had time to get tanning. I plan on going tomorrow though. I was just thinking, I have spring break next week. You know what that means... more time to practice posing. I plan to have my routine to music completely done and memorized by the end of next week.

Posing

I did the routine I mentioned last, but started at the bottom this time. Again it took about 30-40 minutes. I learn a lot while practicing this routine. It is extremely useful.

Training

Squats 315 X 4, 1 275 X 5
Front Squats 215 X 6
Leg Extensions 150 X 10
Standing Leg Curls 50 X 11, 5
Lying Leg Curl 100 X 4, 70 X 4, 50 X 8 (Strip Set)
Donkey Calf Raises (If you do not know, these are done with someone sitting on your back) My brother+50 X 25, Brother +25 X 20, Brother X 20

Wednesday (3/27/02)

Tanning

I finally was able to go tanning. I went for 15 minutes in a stand up. It was really hot and felt great. My legs are not getting a good tan, so I am going to try a regular bed next time.

Training

Abs
Swiss Ball Leg Raise 5 lbs X 12
Leg Raise (on ground) 10, 10, 10
Rope Crunch 80 X 12

Cardio

35 minutes on the Bike. It is impossible to run after leg day.

Thursday (3/28/02)

Diet

Added 100 carbs just for today (carb up day).

Posing

Again another great posing exercise. I highly recommend that if you are interested in competing, practice holding the poses for 30 seconds. It is awesome.

Training

Wide Grip Pull Up 13, 6, 4
Bent Over Row 155 X 8, 6
V-Bar Pulldown 130 X 6, 120 X 8
After each set of rows and pulldowns, I did a set of pushdowns 40 X 15, 10, 8, 8
Barbell Shrugs 235 X 6, 6, 6, 6
Barbell Forearm Curl 135 X 12, 12

Friday (3/29/02)

Training

Military Press 135 X 8
Bent Over Cable Lateral 15 X 8, 10 X 10, 5 X 11 (Strip Set)
Side Lateral 20 X 10
Front Cable Raise 40 X 6, 30 X 4, 20 X 6, 10 X 12 (Strip Set)
Reverse Pressdown 60 X 10, 6
Pressdown 60 X 8, 6
1-arm reverse Pressdown 30 X 6
1-arm pressddown 20 X 6
Rope Pressdown 40 X 10
Overhead Extension 10 X 10, 8

Saturday (3/30/02)

Cardio

35 minutes of the treadmill. What I am doing now is increasing the speed I jog every 5 mintues. I starts at 2 and ends at 6.

Sunday (3/31/02)

Cardio

35 minutes on the treadmill. Same format as yesterday.

Sorry the weekend days are not very detailed. I was SUPER busy those days.

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