Contest Prep: BigStew's 20 Weeks To The 2009 BLNPA New England Natural (Part 4).

Now I am hitting on all cylinders. The past 2 weeks have been great. Training is getting better with every workout. My weights are actually going up in several lifts... See what's changed!

Now I am hitting on all cylinders. The past 2 weeks have been great. Training is getting better with every workout. My weights are actually going up in several lifts; remarkably the bench press is one of them. In the past, my pressing strength was most affected by the diet but not this time.

My numbers are increasing or staying the same from one workout to the next and my rest periods on all exercises are decreasing. Still have a little knee discomfort but the wraps are helping me get through the workouts. Cardio wise I did 30 minutes post workout in week 10 and 35 minutes on week 9, and the diet has been 100% clean.

Only difference is I have cut out a lot of the veggies from most meals and only eat some green beans with my last meal. I am a sales rep and always on the go so don't need the extra veggies that most guys need to keep them full. I just eat on time and forget about eating until 15 minutes before my next meal, where my body starts to fade and then I know it is time to eat again.

Alex Stewart 8 Weeks Out.
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Alex Stewart 8 Weeks Out.

I am eating every 2-3 hours; this completely depends on how I feel. Training split has stayed the same but workouts have changed up a bit. Below is the workout and nutrition program that has helped me get through the last 2 weeks, and I hope it can make as much progress to your program as it has done mine. enjoy.


Diet

Everyday I eat the same foods.


Meal 1:


Meal 2:


Meal 3:


Meal 4:


Meal 5 Pre Workout:


Meal 6 Post Workout:


Meal 7:

Alex Stewart 8 Weeks Out.
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Alex Stewart 8 Weeks Out.

Element is a great simple carb to have post workout. I make sure that I have enough simple carbs to help the muscle recover but not too much because I don't want to interfere with the fat loss process of worse off add fat. As you can see I take in more simple carbs for the bigger muscle groups and less for the smaller as the bigger muscles need more carbs to recover.

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Supplements


Training

I use a rotating 6-day split and only take a day off when I feel that my body needs it.

Alex Stewart 8 Weeks Out.
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Alex Stewart 8 Weeks Out.

As you can see I am working out my biceps and triceps twice a week. But the biceps get their own day as they need a little more work to catch up to my triceps.

In these past 2 weeks I am starting to see some great results with my biceps so I am going to continue doing this. Calves are done every other day now and WOW the results have been great. I am starting to see them pop like never before.

TERMS YOU'LL NEED TO KNOW
Superset - Alternating back and forth between two exercises until the prescribed number of sets is complete.
Drop Set - Also known as strip sets, drop sets involve the immediate dropping of weight between sets with no rest. This will thoroughly burn out a muscle.


Chest And Triceps


Legs


Calves


Shoulders And Triceps


Back


Biceps #1


Biceps #2

Alex Stewart 8 Weeks Out.
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Alex Stewart 8 Weeks Out.


Conclusion

Well that about wraps it up. A few changes to the workout plan, but basically I just added 5 minutes of more cardio each week, then dropped some veggies and hit the weights hard each and every day. Nothing drastic nothing fancy, just simple hard work and a basic plan is all you need to do to change your body. It just takes a little dedication and a whole lot of discipline to stick to it. Until next time Train hard and KEEP IT SIMPLE STUPID.