TeenBodybuilding.com - Derek Charlebois - 4 Weeks Out From His First Competition!

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4 weeks to go. I am really excited. The thought of getting on stage competing gives me chills. I can't wait to see how I look on contest day. Right now, I weigh around 181-182 and I am leaner than when I started my last bulking cycle.

By: Derek Charlebois

4 Weeks Out From The Show

NOTICE: This is article #7 of this series. Click HERE for the front page.

Monday (04/01/02)

It is weird because I have absolutely no cravings for junk food. I could care less about eating chocolate chips (my favorite junk food). That is why I am getting rid of the sugar free pudding and adding another TBSP of honey to my post workout shake.

I know what I must do, and I do not plan on letting anything stop me. I am on spring break this week (I am still going to a college class though), so I plan on doing some major posing practice.

Diet

Same as last week with the switch I mentioned above.

Someone asked me if I could put the times of my meals up, so here they are.

Meal #1: 6:30 AM
Meal #2: 7:00 AM
Meal #3: 9:45 AM
Meal #4 12:20 AM
Meal #5 3:00 PM
Meal #6 4:15 PM
Meal #7 5:00 PM
Meal #8 7:00 PM
Last Meal 9:30-10:00 PM

Posing

I posed for an extra 10 minutes today. I would have done more, but I was tired from lifting. So if you plan on practicing posing, I recommend doing it a couple hours before lifting instead of a couple hours after. You'll be able to concentrate more that way.

Training

Again, I am training by feel. I am keep the basic outline of my routine, just switching it where I feel appropriate that day.

Incline Flies 45 X 15
Flat Flies 45 X 12
Incline DB Press 70 X 4, 50 X 9
Decline DB Press 50 X 10, 8
Push ups X 50
Barbell Curl 105 X 7
1-Arm Cable Preacher Curl 25 X 9, 6
Reverse Curl 65 X 8
Concentration Curl 20 X 6
Cable Curl 40 X 8

Tuesday (04/02/02)

Well today was a very interesting day. We'll start with training.

Training

Today when doing squats, I almost injuried myself. I was squatting with 315 and I just did my 4th rep. I tried for a 5th rep, but halfway up, I lost my balance. Luckily, I was able to get the bar on the LAST PIN on the squat rack. I didn't get hurt, but it was scary. So I took a couple minutes to regroup and went for a 275 squat.

Diet

I swear, I could have eaten forever today! I was uncontrollably hungry. Today was my scheduled carb up day, so that was good. Today I had 150+ extra carbs, 10+ extra fat and 50+ extra protein

Training

Squats 315 X 4, 275 X 4
Front Squats 215 X 6, 5
Leg Extension 150 X 12
Standing Leg Curl 50 X 15, 10, 6
Lying Leg Curl 100 X 3, 70 X 6, 50 X 12 (Strip Set)
Donkey Calf raises Brother+75 X 20, brother+50 X 15, brother+25 X 12, brother X 15

Wednesday (04/03/02)

My stomach is back to normal :). I guess I just needed the food yesterday. I do not look any fatter today or anything. Anywayz, I was looking at my body and feel I need to lower my calories some. I will have it all set up for you to see on Monday.

Cardio

35 minutes of the bike.

Thursday (04/04/02)

Diet

I decided to start the new diet now. It looks like this:

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 1 cup 8.00 12.00 0.20 81.80

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

Fish, Tuna-Raw 3.5 oz 23.00 0.00 5.00 137.00

Fat Free Cheese 1 slice 4.00 2.00 0.00 24.00

Egg-Whole-Lg-50gm-Cooked w/o Oil 1 Large 6.25 0.60 5.00 72.40

Meal# 3 Totals: 33.25 2.60 10.00 233.40

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 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

Egg Substitute: Egg Beaters 1 Cup 24.00 4.00 0.00 112.00

Milk, skim 1 cup 8.00 12.00 0.20 81.80

Fat Free Cheese 1 slice 4.00 2.00 0.00 24.00

Meal# 7 Totals: 36.00 18.00 0.20 217.80

Meal# 8

Food Item Portion Protein Carb Fat Calories

Tyson Frozen Chicken 1 piece 33.00 1.00 3.50 167.50

Meal# 8 Totals: 33.00 1.00 3.50 167.50

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 1 TBSP 0.00 0.00 14.00 126.00

Dinner Totals: 63.50 0.00 14.00 380.00

Day Total 315 150 57 2400

The meal times are the same as before. I changed this because, like I said I need to lost more. I only have 2 hard weeks of dieting left, so I decided to make the change now!

Training

Wide Grip Pull Up 14, 6, 4
*Reverse Bent Over Row 155 X 7, 5
*Bar Pulldown 115 X 10, 8
(*After each set I did a set of pushdowns 40 X 12, 8, 8 35 X 8)
Barbell Shrug 235 X 10 215 X 6, 195 X 10 175 X 10(Strip Set)
Forearm Barbell Curl 135 X 6, 115 X 6

Friday (04/05/02)

I've been doing a lot of thinking lately. As a result, I decided to kick my cardio up to 45 minute sessions. I am also taking out the cup of milk in my 7th meal. I will be replacing it with 2 cups of mixed vegetables during the day, when I feel hungry.

My schedule as been out of whack, but it should be back to normal Monday. I'll be able to get more posing practice in next week.

Training

Military Press 115 X 10, 5
Bent Over Cable Lateral 15 X 10, 6
Side Lateral 20 X 10, 10 X 10
Reverse Pressdown 65 X 8, 6
Pressdown 65 X 8, 6
Scott Press 45 X 8, 6
Overhead Extension 10 X 12, 10

Saturday (04/06/02)

Cardio

First session of 45 minutes on the treadmill. Piece of cake. I loved it!

Nothing much happened today. Same old same old.

Sunday (04/07/02)

Cardio

45 minutes again. No problem.

Diet

Today was my scheduled carb-up day, and well, I carbed up... Big time! I went to an anniversary party and grubbed on Italian food. I also had a couple pieces of chocolate. I deserved a little treat.

All I got to say is....... 3 weeks to go!!!!!!!!!!!!!!!!!!!!!

MORE PICS FROM THE END OF THIS WEEK: