Contest Prep: BigStew's 20 Weeks To The 2009 BLNPA New England Natural (Part 5).

WOW! 6 weeks out. Crunch time. This is when the pain of dieting really starts to sink in. Here are the latest updates on my training, diet, supplement intake and more. Check out the progress.

WOW! 6 weeks out. Crunch time. This is when the pain of dieting really starts to sink in. For the past 2 weeks (8-6 weeks out) dieting has got a little harder. As the red meat was switched up to fish. Also I am eating on time each day and made sure that I only eat 6 meals.

In the past I would eat 6-7 meals depending on the day. My body really doesn't like to cut out the red meat but I have to at this point to tighten up. Nothing will tighten you up more than some white fish in replace of red meat.

My secret is to have some Wild Salmon every 3 days to trick the body into thinking you are having red meat. The healthy fats in the Wild Salmon help to keep your muscles full. Also the extra fats support healthy testosterone levels. As you start to change the amount of calories your testosterone levels can also be effected.

The Ultimate Guide For Fish And Seafood!
Many athletes have a large part of their daily diets that consist of fish and seafood. The reason is obviously quite simple - protein.
[ Click here to learn more. ]

To maintain testosterone levels, healthy fats from your red meat/ wild salmon and health fats in pill form will go a long way. Wild Salmon is very high in the Omega fats and it is still leaner than the steak so it fits perfectly into this two week stint of no red meat.

I don't like it when people go for more than three days without some kind of healthy fat source as I find it will hamper your testosterone level and also make your muscles look flat.

Anyways enough with the diet, let get to the training. Yes, without the red meat the muscles didn't look as full but the cuts are coming in and things are starting to pop when I'm in the gym.

Alex Stewart Six Weeks Out.
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Alex Stewart Six Weeks Out.

Although I am not as full, strength has still been maintained. I was able to deadlift from the floor 500 lbs at the 6 weeks out mark. Since my last show I have not performed deadlifts from the floor in the hopes this would shrink my waist and boy has it paid off. I have been able to increase my thickness to my back while shrinking my waist by performing deadlifts from the rack at just above knee height.

I changed up my split so I will be hitting my shoulders twice a week and everything will be hit over a seven day span. I really want to see if I can cap my shoulders a little more as I go into my show.

Contest Diet

Everyday I eat the same foods.

8AM - Meal 1:

11AM - Meal 2:

2PM - Meal 3:

5PM - Meal 4 Pre Workout:

8PM - Meal 5 Post Workout:

  • 2 Scoops of Isopure Zero Carb
  • Element from SAN:
    • 1 Scoop for Bicep days
    • 1.5 Scoops for Chest & Triceps and Shoulder & Tricep workout
    • 1.5 Scoops for Back or Leg Workouts

11PM - Meal 6:

Alex Stewart Six Weeks Out.
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Alex Stewart Six 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.

Element S.A.N. Presents:

Element consists of a high molecular weight Amylopectin Potato Starch that was formulated with a special process for easy mixing. Element is virtually tasteless and quickly disperses in water making it a welcomed addition for any Creatine, BCAA, and/or Cell volumizer.
[ Click here to learn more. ]

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.


Training Split

Failure - That point in an exercise at which you have so fully fatigued your working muscles that they can no longer complete an additional rep.
Superset - Alternating back and forth between two exercises until the prescribed number of sets is complete.
Drop Sets - Also known as strip sets, drop sets involve the immediate reduction of weight between sets with no rest. This will thoroughly burn out a muscle.

Alex Stewart Six Weeks Out.
+ Click To Enlarge.
Alex Stewart Six Weeks Out.



  • Seated Dumbbell Press: 3 Sets Of 12, 10, Then 8 Reps
  • Dumbbell Side Lateral: Super Drop Set - 3 sets, 5 Drops with each set, 10 reps with each drop, and 10 sec hold on the last rep of each drop
  • Superset:

  • Dumbbell Front Raises: 3 Sets Of 12 Reps
    Cable Front Raises: 3 Sets To Failure

  • Reverse Flyes: 3 Sets Of 15 Reps

  • Click Here For A Printable Log Of The First Shoulder Workout.

    I have actually gotten strong as the prep has come along with all my pressing at about seven weeks out I did a set, with the 90 lbs dumbbells for shoulder presses. The side lateral drop set is humbling.

    Honestly the thing kicks my @ss every time, but it is so worth it when you are done. Your shoulders are popping like crazy. I don't really do much for my rear delts as they get plenty of stimulation with all my rowing exercises on back day and honestly they are stronger than my side and front heads of my shoulders





Alex Stewart Six Weeks Out.
+ Click To Enlarge.
Alex Stewart Six Weeks Out.


In this sport most of the things you are afraid of, are usually the best things for you. So I tossed fear to the side and drove right into it. And have to say after 2 weeks of doing this. I am glad I did and wish I did this sooner.

Overall this has been a great 2 weeks. A little tough here and there with the calorie dip in diet but I gutted it out as always and made the best of it. The Arnold is coming up in a week so that should be a blast. I am working the Bodywell Nutrition Booth.

Dieting is never fun at those shows as the desire to cheat is crazy with all the tasty treats at the expo and not to mention the long day on your feet working the show. But h#ll I signed up for this and no one else made me do it. Everything will be worth it when I am the last man stand on the stage. Until next time, "FEAR NOTHING".