TeenBodybuilding.com - Mike Murphy

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I am 6 weeks away from my next bodybuilding competition. I have made some changes to my diet and cardiovascular exercise to begin to lean down to a desirable bodyfat percentage.

By: Mike Murphy

I am 6 weeks away from my next bodybuilding competition. I have made some changes to my diet and cardiovascular exercise to begin to lean down to a desirable bodyfat percentage. This is a time of total commitment and any cheating on any meals can lead to failure.

Eating Right

Previously, I was eating approximately 300 grams of protein and 3000 to 4000 calories a day. I maintained somewhere around 10% bodyfat. To begin to lean out, I have dropped my calorie intake down to the low end of between 2000 to 3000 calories a day and have upped my protein intake up to between 310 and 390 grams per day.

I am eating 5 meals a day, each spread out by about 3 hours or less. I have also limited the number of carbohydrates that I eat a day. I am eating a maximum of 25 active carbohydrates per meal (total grams carbohydrates minus total grams of dietary fiber), with a maximum of 75 a day.

I am focused on flaxseed, safflower and olive oil instead of other fats. These are important in keeping my joints and cartilage lubricated because I am not getting the fat from other sources. Every Wednesday and Saturday night I eat an extra "carb meal."

I am increasing my metabolism by eating foods that induce thermogenesis such as:

Apples, blueberries, grapefruit, peaches, strawberries, asparagus, broccoli, cabbage, celery, onions, radishes, spinach, and tomatoes.

I have also began to supplement heavily. I am using a variety of supplements. All of them are from Beverly International except for my creatine serum. An example of my plan for this week looks like this:

Meal #1
5 oz lean meat (90% lean beef, chicken, or turkey breast.) 6 egg whites & 2 yolks Small grapefruit (see list)

1 Super Pak
1 Lean Out
4 Mass Aminos
5 Ultra 40

Meal #2
Protein Drink

1 Super Pak
1 Lean Out
4 Mass Aminos
5 Ultra 40

Meal #3
8 oz chicken or 9 oz can tuna 4 cups salad, using 2 tbs of oil & vinegar dressing

1 Lean Out
4 Mass Aminos
5 Ultra 40

Meal #4
Protein Drink

1 Lean Out
4 Mass Aminos
5 Ultra 40

Meal #5
8 oz lean meat (90% lean beef, chicken, or turkey breast.) 2 cups vegetables (see list)

1 Lean Out
5 Ultra 40

Meal #6
1.5 cups oatmeal 10 oz potato or sweet potato 6 oz banana 1 cup vegetables (see list) 1 tbs olive oil

None

I also take a serving of Creatine Serum before and after a weight training session.

This week, I have started a more intense cardio regimen. I am doing an A.M. and P.M. 300 Calorie Burn!!! This is an advanced level of cardio and should not be attempted unless you know what you are doing. I go and do my AM Cardio before my first meal and my PM Cardio sometime in the P.M. hours. My favorite cardio machines are the treadmill, and the Precor EFX machine. These seem to be the most convenient and effective ways for me to get my cardio in. I keep the cardio intense like my lifting. I usually burn 300 calories in less than 20 minutes, if that tells you anything!

Keeping Track

Keeping track of your weight and body fat percentage is important so that you will know if or if you are not using any muscle as fuel through your dieting stage. After all, you have worked so hard to build the muscle, why burn it off?

It is important to keep your body hydrated. For this reason, I have begun drinking 2 gallons of water a day and will continue to do so until right up to the last couple days before the show. For most people, this means to take a large water bottle with you to work, school, the gym, the store, your friend's house, and anywhere else you go. Also make sure that a restroom is closely accessible.

I continue to workout just an intensely as I have in the past. Even though I have dropped my calorie count down a little, I should still be able to put on some more muscle even while I am losing body fat.

Tanning

I have also begun tanning in the sun. It is a must to have a good base tan to go into a bodybuilding competition. I tan wearing my posing suit, only hiking it up a bit. It is also important to lay for the same amount of time on each side of your body. Tanning Accelerators are handy and should be used if possible. Though it is good to use accelerators on certain parts of your body, some areas such as your nose and cheeks need sun screen so they don't get burned. It is important to not let yourself get sunburnt. Sunburns, as we all know, if serious enough can lead to peeling. Peeling is what we definitely do not want and is a real pain

Shaving

I have begun shaving my body. Now as I begin to lose body fat, shaving is important so that I can see each particular muscle, vein and fiber to make sure I am preparing correctly. It also helps in tanning evenly. It is also important to keep your face cleanly shaven (unless you plan to compete with some facial hair) so that you won't get laughed at because of some tan lines when you shave it off.

I have begun to work on my poses this week. I have watched a posing video and my trainer is helping me as well. It is important to learn how to do everything right! As you as you come in front of the curtain on the side of the stage, the judges are watching your every move. It is imperative to learn how to walk, do quarter turns, and hit each pose perfectly. All of this, combined with learning a posing routine is a lot of work but is well worth it in a show!!!

Remember, all of these preparations are necessary to put the Road to Victory at your fingertips!!!

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