TeenBodybuilding.com - James Sadek - 2001 Sydney: Ten Weeks Out!

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Ten Weeks Out!

Hey how is everyone doing? I am 10 weeks out from competition and I am feeling bloody awesome. I am weighing about 81.7kg which is about 178 pounds. My body fat % is 7.72. I started my pre-comp training and dieting on February 25th. I got my body back into training mode by super setting the entire week this picked my body up and using high volume revitalized my body from the weeks before where volume was minimum. I trained twice a day for 6 days and my superset combinations were: -

BACK + CHEST
BICEPS + TRICEPS
SHOULDERS+TRAPS
QUADRICEPS+HAMSTRINGS

These were usually done in the morning with forearms, calves and Abs done each afternoon.

My diet consists of 6-8 meals each day, usually about 2-3 hours apart. The proportions weren't a massive concern of mine as I was training a lot so I tried to over eat a little. The real dieting starts now, 1 week after my pre-competition training begun. I have made a deal with myself that I will not cheat at all and if I do it will be punished with a one-hour cardio session. I must add I hate doing cardio I would rather walk over a 10-meter trail of hot coals than to do a 20 minute session of cardio.

The next 10 weeks will consist of a six days a week training split training Everybody part twice. I will be using this training approach every second week and using different methods of training the weeks in-between such as DROP SETTING, SUPER SETTING and basic PYRIMIDING. I want to keep as much muscle mass and bulk as possible. Fear of smallness I guess but having my body fat at 7.7% I do not feel the need to reduce it via use of cardio. If needed one or two weeks out I will do cardio to get the last bit of body fat off I will do it but unless I have to cardio isn't even thought of.

TRAINING SPLIT

Sunday- CHEST, triceps
Monday- BACK, biceps
Tuesday- (am) legs, (pm) shoulders
Wednesday- chest, TRICEPS
Thursday- back, BICEPS
Friday- (am) LEGS, (pm) SHOULDERS
Saturday- DAY OFF

As I said this will only be used every second week in my training.

I will choose the exercises to do when I get to the gym but the rep scheme will vary from 10-6 reps for heavy days and 12-20 for light days. Every one or two weeks I will do supersets, or drop sets but will always go back to this split you could call it my base.

My diet as I have already mentioned will consist of 6-8 meals throughout the day 2-3 hours apart. I have a very limited amount of food I can choose from as I feel the less you eat the less you want.

SAMPLE DAYS DIET

Breakfast- 6 egg whites+1 yolk, 1 cup oats + milk
Morning Tea- Protein Shake, Apple or Orange
Lunch- 200g Tuna, 1 cup of Rice
Afternoon Tea- Protein Shake, Apple or Orange
Dinner- Handful of Chicken Breast, 1 cup of rice, vegetables
Before Bed- Apple or Orange, protein Shake

This is boring but I do change it around a little.

SUPPLEMENTATION

The only supplement that is on my grocery list at the moment is a high quality protein powder. One from Muscle Tech or Human Development, which are my favorites. I am not currently using any Creatine, Glutamine, or Thermogenics. I will start to use MRP's in the next few weeks when I start to lower my carb intake but until then they will stay on the shelf and Protein powder will be used only.

Progress photos will be up as soon as I have developed them.

jamessadek@optusnet.com.au