Derek Charlebois' 2006 Competition Journal - An Introduction!

I am currently aiming to enter the NPC Michigan Bodybuilding Championships on May 20th. This will be an ongoing journal which will show my training plan and how well I progress. Check it out!

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.


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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.


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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.

Tuesday - Back/Traps/Biceps.

Wednesday - Legs.

Thursday - Chest/Shoulders/Triceps.

Friday - Back/Traps/Biceps.

Saturday - Legs.


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:

Pre-Workout:

Pre/During/Post Workout Shake:

  • 2 Scoops Substance WPI
  • 10 Scoops Xtend
  • Post-Workout:

    Meal 2:

    Meal 3:

    Meal 4:

    Meal 5:

    Meal 6:

    Meal 7:

    Beginning Stats
    DATE 1/8
    Pectoral 4
    Abdomen 6
    Quadricep 8
    TOTAL 18
    Bodyweight 215
    Weight change from previous -
    Weight change from beginning -
    Electronic Bodyfat Percentage 4.3
    % Bodyfat 7.3
    lbs Bodyfat 15.695
    Fat Mass change from previous -
    Fat Mass change from beginning -
    % Lean Mass 92.7
    lbs Lean Mass 199.305
    Lean Mass Change from Previous -
    Lean Mass Change from beginning -


    19 Weeks Out Pictures


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    Time To Go To Work!

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

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