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 By: Shane Giese
I'm 13 weeks out from the competition and the tuna smells better and better everyday. I'm really going to work hard this week. This is my last week of being able to eat certain foods that I won't be able to next week (although I cut out junk food at 15 weeks out). Once I am 12 weeks out, I will tighten up my diet and my calories will be much cleaner. For my supplements not included in my diet, I am taking: a multivitamin, 2 vitamin C pills, and a Vitamin E every day. All these vitamins are generic store brands. I will probably start taking creatine (Swole V2 most likely) at around 11 weeks out. With my current diet, I am trying to put on some muscle while not gaining any fat. I will continue a diet close to this one until I am 8 weeks out from my competition. When I am 8 weeks out, I will start to lower my calories and not eat what my family is having for dinner. I will make eggs or chicken instead. I am pretty much eating the same foods that I would eat during my "gaining" phase, which is all year round. The only difference is that I am not eating any "cheat" foods or foods that aren't clean. During the school week, my third meal is bigger because I don't drink any milk while I'm at school and because I am more active while at school compared to on the weekends. On the weekends, I might be eating fewer meals compared to during the school week, but that's because I am not awake as much during the day. My meals are actually spaced closer together. I will start keeping track of how many grams of fat, protein, and carbohydrates I am consuming at 8 weeks out. I don't feel that it is necessary to do this right now because my diet is almost the same as it is during my "gaining" phase and the only difference is that I am not cheating at all.
Diet
Meal 1: 2 cups of shredded wheat bran cereal w/ fat free milk, 1 scoop of Optimum Whey w/ 8 oz skim milkMeal 2: A ham sandwich on whole wheat bread, 12 oz milk Meal 3: A turkey sandwich on whole wheat bread, 12 oz milk Meal 4: 4 whole eggs on 2 wheat buns, 12 oz milk Meal 5: A turkey sandwich on whole wheat bread, 12 oz milk Meal 6: 1 cup of cottage cheese, 8 oz milk Workout Rest Day!
Diet
Meal 2: A ham sandwich on whole wheat bread, 12 oz skim milk Meal 3: Tuna sandwich on whole wheat bread, 12 oz skim milk Meal 4 (post-workout): 2 scoops of Optimum Whey w/ 12 oz water, 8 oz orange juice Meal 5: Turkey sandwich on wheat bread, 12 oz milk Meal 6 (Dinner): 2 egg yolks and 6 egg whites, 2 cups of salad, water Meal 7: Smoked chicken sandwich on wheat bread, 12 oz milk Meal 8 (before bed): 1 cup of cottage cheese, 8 oz milk
Workout Chest/Calves
Incline Dumbbell bench: 65x9, 65x8, 65x7 Weighted Dips: 45x10, 45x9, 45x7 Dumbbell flys: 60x8, 55x7, 55x8
Standing calve raise: 300x10, 320x10, 320x7
I had a pretty crappy workout. Nothing went well for me. I have no clue why I did the one-legged calves raises at the end, lol. I think this workout sucked because I got about an hour less sleep than I usually get (I got 7 hours) and because I didn't eat very much yesterday.
Diet
Meal 2 (before 3rd hour): A ham sandwhich on wheat bread Meal 3 (lunch): 2 turkey sandwiches, apple, peanuts and almonds, cereal bar, water Meal 4: Tuna sandwich on whole wheat bread, 12 oz skim milk, 8oz orange juice Meal 5 (post-workout): 2 scoops of Optimum Whey w/ 46g of dextrose in 12 oz water Meal 6 (dinner): 2 93% lean hamburgers, 1 wheat bun, 1 servings ketchup, 12 oz milk Meal 7 (before bed): 1 cup of cottage cheese, 8 oz milk Workout Back/Abs
Dumbbell rows: 110x10, 110x10 Cable rows: 150x10, 150x10, 150x8 Pulldowns: 140x12, 140x10, 140x8
Rope crunches: 150x20, 150x20, 150x15
I was wondering when my barbell row was going to go up. I had been stuck at 185 for quite some time. I don't know what got into me, but I felt like I had much more energy today. With leg raises, I stopped after my second set because my leg was acting up a little. I didn't want to push things.
Diet
Meal 2 (before 3rd hour): A ham sandwhich on wheat bread Meal 3 (lunch): 2 turkey sandwiches, apple, peanuts and almonds, cereal bar, water Meal 4: Tuna sandwich on whole wheat bread, 12 oz skim milk Meal 5 (post-workout): 2 scoops of Optimum Whey in 12 oz water, 8 oz orange juice Meal 6 (dinner): 5 oz spaghetti w/ meat sauce, 12 oz milk Meal 7 (before bed): 1 cup of cottage cheese, 8 oz milk Workout Shoulders/Traps
Dumbbell Presses: 50x10, 45x8, 40x10 Bent-over lateral raises: 40x10, 45x10, 45x10 Side raises: 25x10, 25x9, 20x10
Barbell shrugs: 245x10, 245x8, 225x10, 225x9
This was a pretty good workout. I did much better on military presses compared to last workout. With bent-over laterals and barbell shrugs, I felt that I used too heavy of a weight and my form was off a little. I am going to lower the weights for next workout.
Diet
Meal 2 (before 3rd hour): A ham sandwhich on wheat bread Meal 3 (lunch): 2 turkey sandwiches, apple, peanuts and almonds, cereal bar, water Meal 4: Tuna sandwich on whole wheat bread, 12 oz skim milk Meal 5 (post-workout): 2 scoops of Optimum Whey in 12 oz water, 8 oz orange juice Meal 6 (dinner): Steak cooked on the George Foreman, tator tots, veggies, 12 oz milk Meal 7 (before bed): 1 cup of cottage cheese, 8 oz milk Workout Triceps/Biceps
Skullcrushers (lying French press): 95x10, 105x10, 105x9Overhead triceps extension: 80x10, 85x9, 85x9 Pressdown: 150x10, 150x11, 150x9
EZ-bar curls: 75x10, 85x10, 85x10
I thought this was a decent workout. I easily did 10 reps on my first set of pressdowns. I thought I would increase the reps for the second set, but then for my third set, I wasn't able to get 10 reps like I thought I should have. I will try increasing the weight on the first set next time and see what happens. I also won't do 12 reps for my first set of cable rows. I will do 10 and then increase the weight and go for 10 again.
Diet
Meal 2 (before 3rd hour): A ham sandwich on wheat bread, 12 oz milk Meal 3 (lunch): A turkey sandwich on wheat bread, carrots, 12 oz milk Meal 4: Tuna sandwich on whole wheat bread, 12 oz skim milk, 12 oz orange juice Meal 5 (post-workout): 2 scoops of Optimum Whey w/ 46g of dextrose in 12 oz water Meal 6 (dinner): White rice covered in stir-fry, 12 oz milk Meal 7 (before bed): 1 cup of cottage cheese, 8 oz milk Workout Leg Day!
Leg extension: 120x12, 120x9, 110x10
Seated leg curl: 140x12, 140x10, 140x9, 140x7
After taking off several weeks in December to rehab my leg, leg day has been hard as hell. This leg day was awesome to say the least. It was my best workout of the week and I was really proud of how hard I pushed myself. I think my leg is ready for hack squats after barbell squats next week. I will see how it acts and if I think it's ready. I will also add another set to lying leg curls.
Diet
Meal 2 (before 3rd hour): A ham sandwhich on wheat bread Meal 3 (lunch): 2 turkey sandwiches, apple, peanuts and almonds, cereal bar, water Meal 4: A ham sandwich on wheat bread, carrots, 12 oz milk Meal 5 (dinner): Sloppy Joes made w/ 93% lean beef, 1 wheat bun, 12 oz milk Meal 6: A ham sandwich on wheat bread, carrots, 12 oz milk Meal 7 (before bed): 1 cup of cottage cheese, 8 oz milk I feel that this diet is working well for me. I seem to be leaning out a bit, but I still weigh the same (170 pounds). Next week I will keep my diet similar to what it was this week. Workout Rest Day!
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