By: Derek Beast Charlebois

After taking last year off of competing it is time to step back on stage. I am currently aiming to enter the NPC Michigan Bodybuilding Championships on May 20th, which makes me 19 weeks out as of January 7th. This will be the first year I am working with a dietician. I will be working with SciVation's director of R&D Chuck Rudolph.

Chuck worked with IFBB Pro Quincy Taylor this past year and has years of experience working with bodybuilders and other athletes.

Click Image To Enlarge.
Quincy Taylor.

I worked with Chuck for the last 12 weeks of my bulking phase and was very impressed with the results I saw. Without further ado, let's get into what I will be doing.

Click Image To Enlarge.
Derek, Then & Now.

My Current Diet At 19 Weeks Out

The following diet was created for me by Chuck based on level of development, training program, and other factors.

Meal 1:

• 3 whole eggs
• 2 oz grilled chicken
• 1 cup steamed spinach
• 1 tbsp flax or 2 tbsp peanut butter or 18 almonds
• 1 - medium ruby red grapefruit
  Splenda packets can be used to sweeten if desired.

49g protein
25g fat
25g carbs

Pre/During Workout Shake:

2 scoops WPI with 10 scoops Xtend in 20-24 oz cold water
I workout 1 hour after meal #1.

Meal 2:

• 1 scoop Ultra Peptide
• 1 scoop SUBSTANCE Protein Powder + 5g Glutamine
• 1 cup skim milk
• 1 tbsp Enova Oil or 2 tbsp peanut butter or 30 almonds

54g protein
15g fat
20g carbs

Meal 3:

• 7 oz chicken or halibut or sirloin fillet or tuna (albacore packed/canned in water)
• 1.5 cups steamed broccoli or asparagus or green beans
• 1 oz avocado - can add 1/4 cup salsa to avocado then use on meat/veggies
• 1 tbsp Flax or 2 tbsp peanut butter or 18 almonds

49g protein
20g fat
15g carbs

Meal 4:

• 1 scoops Ultra Peptide
• 1 scoop SUBSTANCE Protein Powder + 5g glutamine
• 1 cup skim milk
• 1 tbsp Enova Oil or 2 tbsp peanut butter or 30 almonds

54g protein
15g fat
20g carbs

Meal 5:

• 7 oz chicken or halibut or sirloin fillet or tuna (albacore packed/canned in water)
• 2 cups steamed broccoli or asparagus or green beans or 2 cups lettuce, 1/2 cup tomato, 1/2 cup cucumber
• 2 oz avocado
• 2 tbsp reduced fat dressing
• 12 almonds

49g protein
25g fat
20g carbs

Meal 6:

• 1 scoops Ultra Peptide
• 1 scoop SUBSTANCE Protein Powder + 5g glutamine
• 1 cup skim milk
• 1 tbsp Enova Oil or 2 tbsp peanut butter or 30 almonds

54g protein
15g fat
20g carbs

Meal 7:

• 6 oz chicken or halibut or sirloin fillet or tuna (albacore packed/canned in water)
• 2 cups steamed broccoli or asparagus or green beans or 2 cups lettuce, 1/2 -cup tomato, 1/2 cup cucumber
• 2 oz avocado
• 2 tbsp reduced fat dressing
• 12 almonds
• 1 - medium ruby red grapefruit

Splenda packets can be used to sweeten if desired.

42g protein
25g fat
35g carbs

4 Hrs After Bed:

• 1 scoops Ultra Peptide
• 1 scoop SUBSTANCE Protein Powder + 5g glutamine
• 1 cup skim milk
• 1 tbsp Enova Oil

54g protein
15g fat
15g carbs

Protein: 504g = 2016 Cals
Carbs: 170g = 680 Cals
Fat: 155g = 1395 Cals

Total Cals: 4091 NON-carb night
Total Cals: 4726 Carb nights

Carb Meal:

Every 21st meal is carb meal. Last meal and it replaces Meal 7. Must be eaten in this order:

1. 1 can fresh cut green beans in water = 30g carbs

2. 1 cup oatmeal (measured dry then add water and microwave) 60g carbs
   4 tbsp raisins = 30g carbs
   2 tbsp honey = 30g carbs
   4-6 packets Splenda for sweetening
   1 tbsp Benecol Light or Smart Balance butter spread used in oatmeal = 15g fat

3. 11.25 oz yam or sweet potato = 75g carbs
   2 tbsp peanut butter or almond butter = 15g fat
   4-6 packets Splenda for sweetening

Carbs = 225g = 900 Cals
Fat = 30g = 270 Cals

My caloric intake will no doubt be decreased over these next 19 weeks; this is my starting point. I followed this diet last week and Chuck and I tweaked it along the way.

My Training Program

While bulking, I weight trained for 4 days a week for the first month. I had 1.5 hours between two of my classes (which were in the same building as the gym), so I decided to increase my workout frequency to 6 days a week and loved it!

For those who are not familiar with my training style, I stop a rep shy of failure, which decreases the stress placed on the nervous system, allowing me to train each muscle group more frequently.

I train Monday-Saturday, taking Sunday completely off. After each weight training session I perform 30 minutes of moderate intensity cardio. The cardio session are used to promote blood flow to the muscles and increase nutrient partitioning. It is not really to burn fat because the diet will take care of that.

Monday - Chest/Shoulders/Triceps.

• Bench 3 X 3-5
• Incline Bench 3 X 6-10
• Flyes 6 X 10-12
• Military Press 3 X 3-5
• Side Lateral 3 X 6-12
• CG Bench 3 X 3-5
• Rope Pressdown 3 X 6-12

Click Here For A Printable Log Of Monday Workout.

Tuesday - Back/Traps/Biceps.

• Pullup 3 X 3-5
• Lat Pulldown 3 X 6-10
• Seated Row 3 X 6-10
• T-Bar Row 3 X 10-12
• Machine Shrug 3 X 6-10
• Rear Machine Shrug 3 X 6-10
• Rear Delt 6 X 10
• BB Curl 3 X 3-5
• 1-Arm Cable Curl 3 X 10
• 1-Arm Cable Hammer 3 X 10

Click Here For A Printable Log Of Tuesday Workout.

Wednesday - Legs.

• Squats 1 X 20
• Hack Squat 1 X 20
• Leg Press 3 X 12-15
• Ham Curl 3 X 12-15
• DB Lunges 3 X 12
• Leg Press Raise 3 X 12-15
• Donkey Raise 3 X 12-15
• Lying Leg Raise 3 X 10
• Side Bend 3 X 10
• Back Extension 3 X 10

Click Here For A Printable Log Of Wednesday Workout.

Thursday - Chest/Shoulders/Triceps.

• Bench 3 X 3-5
• Incline Bench 3 X 6-10
• Cable Crossovers 6 X 10-12
• Military Press 3 X 3-5
• DB Lateral 2 X 6-10
• 1-Arm Cable Lateral 2 X 10-12
• CG Bench 3 X 3-5
• Pressdown 2 X 6-10
• 1-Arm Pressdown 2 X 10-12

Click Here For A Printable Log Of Thursday Workout.

Friday - Back/Traps/Biceps.

• Pullup 3 X *
• V-Bar Lat Pulldown 3 X 6-10
• V-Bar Seated Row 3 X 6-10
• T-Bar Row 3 X 10-12
• BB Shrug 6 X 6-10
• Rear Delt 6 X 10
• DB Curl 3 X 5-6
• EZ Bar Curl 3 X 6-10
• High Pulley Curl 3 X 10

Click Here For A Printable Log Of Friday Workout.

Saturday - Legs.

• Squats 3 X 3-5
• Seated Calf Raise 3 X 3-5
• SLD 3 X 3-5
• Smith Calf Raise 3 X 20-40
• 1-Leg Extension 3 X 6-10
• 1-Leg Curl 3 X 6-10
• Add/Abductor 3 X 12-15
• Decline Crunch 3 X 10
• Machine Crunch 3 X 10

Click Here For A Printable Log Of Saturday Workout.

Supplement Regime

Supplements should be used to "supplement" your diet (hence the name). All of my supplements work in conjunction with my diet.

Meal 1:

• 2 Scoops Xtend
• 10 gram L-Glutamine
• 1 Multi-vitamin
• 1 Lean Green
• 2 FenoTest

Pre-Workout:

• 8 Capsules DuraBlast
• 2 grams CEE
• 5 grams Nitrocharge

Pre/During/Post Workout Shake:

Post-Workout:

• 3 NOxidant
• 200 mg Insopro-R
• 500 mg NAC

Meal 2:

• 2 Lipid Fx
• 1 Fish Oil
• 2 CLA
• 5 grams L-Glutamine

Meal 3:

• 1 Sesamin
• 1 Fish Oil
• 2 CLA

Meal 4:

• 1 Fish Oil
• 2 CLA
• 5 grams L-Glutamine
• 1 FUZE

Meal 5:

• 2 Lipid Fx
• 1 Fish Oil
• 2 CLA

Meal 6:

• 1 Fish Oil
• 2 CLA
• 5 grams L-Glutamine

Meal 7:

• 1 Sesamin
• 1 Fish Oil
• 2 CLA
• 2 Scoops Xtend
• 10 grams L-Glutamine
• 200 mg Insopro-R
• 500 mg NAC
• 2 FenoTest
• 1 FUZE

19 Weeks Out Pictures

Click Image To Enlarge.
Time To Go To Work!

There is my ENTIRE program. Tomorrow starts my 19 weeks of competition preparation.

[ Click Here To Be Notified Of Updates ]

derek@scivation.com

Recommend this article to a friend by e-mail here!

Back To Derek Beast Charlebois' Main Page

Back To The Articles Main Page.

Related Articles
Second Installment Of My Training Journal And Nutritional Habits!
Phano's Training Journal 13
Ben Griffing's Journal

PrimaForce CEE Maximize Your Strength Gains For More Lean Mass! Learn More!