| 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! |
Change In My Workout Program
As I mentioned in my last article, I have to change up my routine a little bit to work around some injuries which are aggravated when I bench press and squat.
 Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:
I also do 30 minutes of low-intensity (heart rate of 120-140 bpm) cardio after each workout.
 Click Image To Enlarge.
Derek "Beast" Charlebois.
Change In My Diet
This is what I eat everyday. I alternate a solid food meal with a shake when I am out if need be. I don't count the calories from SciVation Xtend or PrimaForce Glutaform (according to the FDA they have no calories plus Chuck said don't count them anyways).
I am currently taking 8 servings of Xtend a day: 1 with Breakfast, 5 during workout, 1 @ 4PM, and 1 with meal #5. I also take 10 grams of Glutaform and breakfast and before bed and 5 grams with each shake.
Day #2:
| Breakfast 6:30 AM |
| Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories |
| Egg |
4 regular |
24.00 |
4.00 |
18.00 |
0.00 |
274.00 |
| Substance WPI |
1 Scoop |
22.00 |
1.00 |
0.00 |
0.00 |
92.00 |
| Spinach |
1 Cup |
2.00 |
2.00 |
0.70 |
2.00 |
22.30 |
| Grapefruit, Pink |
1 med |
2.00 |
18.00 |
1.40 |
4.00 |
92.60 |
| Breakfast Totals: |
50.00 |
25.00 |
20.10 |
6.00 |
480.90 | |
| Meal #2 8-10 AM |
| Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories |
| Substance WPI |
1 Scoop |
22.00 |
1.00 |
0.00 |
0.00 |
92.00 |
| Meal #2 Totals: |
22.00 |
1.00 |
0.10 |
0.00 |
92.00 | |
| Meal #3 10:30 AM |
| Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories |
| Substance WPI |
1 Scoop |
22.00 |
1.00 |
0.00 |
0.00 |
92.00 |
| Ultra Peptide |
1 Scoop |
22.00 |
2.50 |
1.00 |
0.00 |
107.00 |
| Almonds |
30 pieces |
6.00 |
6.00 |
15.00 |
4.00 |
183.00 |
| Meal #3 Totals: |
50.00 |
9.50 |
16.00 |
4.00 |
382.00 | |
| Meal #4 1:00 PM |
| Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories |
| Chicken Breast |
1 Breast |
40.00 |
0.00 |
0.00 |
0.00 |
160.00 |
| Spinach |
1 Cup |
2.00 |
2.00 |
0.70 |
2.00 |
22.30 |
| Almonds |
30 Pieces |
6.00 |
6.00 |
15.00 |
4.00 |
183.00 |
| Meal #4 Totals: |
48.00 |
8.00 |
15.70 |
6.00 |
365.00 | |
| Meal #5 4:00 PM |
| Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories |
| Substance WPI |
1 Scoop |
22.00 |
1.00 |
0.00 |
0.00 |
92.00 |
| Ultra Peptide |
1 Scoop |
22.00 |
2.50 |
1.00 |
0.00 |
107.00 |
| Almonds |
30 Pieces |
6.00 |
6.00 |
15.00 |
4.00 |
183.00 |
| Meal #5 Totals: |
50.00 |
9.50 |
16.00 |
4.00 |
382.00 | |
| Meal #6 6:00 PM |
| Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories |
| Chicken Breast |
1 Breast |
40.00 |
0.00 |
0.00 |
0.00 |
160.00 |
| Spinach |
1 Cup |
2.00 |
2.00 |
0.70 |
2.00 |
22.30 |
| Almonds |
30 Pieces |
6.00 |
6.00 |
15.00 |
4.00 |
183.00 |
| Meal #6 Totals: |
48.00 |
8.00 |
15.70 |
6.00 |
365.00 | |
| Meal #7 9:00 PM |
| Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories |
| Substance WPI |
1 Scoop |
22.00 |
1.00 |
0.00 |
0.00 |
92.00 |
| Ultra Peptide |
1 Scoop |
22.00 |
2.50 |
1.00 |
0.00 |
107.00 |
| Peanut Butter |
2 TBSP |
4.00 |
6.00 |
16.00 |
4.00 |
184.00 |
| Meal #7 Totals: |
48.00 |
9.50 |
17.00 |
4.00 |
383.00 | |
| Meal #8 11:30 PM |
| Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories |
| Egg |
4 regular |
24.00 |
4.00 |
18.00 |
0.00 |
274.00 |
| Substance WPI |
1 Scoop |
22.00 |
1.00 |
0.00 |
0.00 |
92.00 |
| Spinach |
1 Cup |
2.00 |
2.00 |
0.70 |
2.00 |
22.30 |
| Grapefruit, Pink |
1 Med |
2.00 |
18.00 |
1.40 |
4.00 |
92.60 |
| Meal #8 Totals: |
50.00 |
25.00 |
20.10 |
6.00 |
480.90 | |
| Dinner 3:30 AM |
| Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories |
| Substance WPI |
1 Scoop |
22.00 |
1.00 |
0.00 |
0.00 |
92.00 |
| Ultra Peptide |
1 Scoop |
22.00 |
2.50 |
1.00 |
0.00 |
107.00 |
| Enova Oil |
1 TBSP |
0.00 |
0.00 |
14.00 |
0.00 |
325.00 |
| Dinner Totals: |
44.00 |
3.50 |
15.00 |
0.00 |
325.00 |
| Totals For Day 2: |
410.00 |
99.00 |
135.60 |
36.00 |
3256.40 | |
Change In Supplementation
I have been on Fenotest+ FUZE for 8 weeks, so I am cycled off of them and switching to Designer Supplements' NHA Stack: Activate and Rebound Xt. I will be taking 1 cap Rebound Xt (25 mg) each night for the duration of the cycle and dosing Activate as follows:
Activate Servings
Week 1: 1
Week 2: 2
Week 3: 3
Week 4: 4
Week 5: 5
Week 6: 6
Week 7: 7
Week 8: 8 (Double dose)
Total Caps = 252
The reason for this approach is to work around the possible up-regulation of SHBG, leading to continuous increases in free testosterone levels.
Changes In Stats
My weight has been increasing over the past couple of weeks, which is exactly what Chuck said would happen.
| Stats |
| WEEKS OUT |
19 |
18 |
17 |
16 |
15 |
14 |
13 |
| DATE |
1/8 |
1/15 |
1/22 |
1/29 |
2/5 |
2/12 |
2/19 |
| Pectoral |
4 |
4 |
3 |
3 |
3 |
3 |
2 |
| Abdomen |
6 |
5 |
5 |
5 |
5 |
5 |
5 |
| Quadricep |
8 |
7 |
7 |
7 |
7 |
7 |
7 |
| TOTAL |
18 |
16 |
15 |
15 |
15 |
15 |
14 |
| Bodyweight |
215 |
213.5 |
212 |
210.5 |
212 |
213 |
214 |
| Weight change from previous |
- |
-1.5 |
-1.5 |
-1.5 |
1.5 |
1 |
1 |
| Weight change from beginning |
- |
-1.5 |
-3 |
-4.5 |
-3 |
-2 |
-1 |
| Electronic Bodyfat Percentage |
4.3 |
3.6 |
3.3 |
3.3 |
3.3 |
3.3 |
3 |
| % Bodyfat |
7.3 |
6.6 |
6.3 |
6.3 |
6.3 |
6.3 |
6 |
| lbs Bodyfat |
15.695 |
14.091 |
13.356 |
13.2615 |
13.356 |
13.419 |
12.84 |
| Fat Mass change from previous |
- |
-1.604 |
-0.735 |
-0.0945 |
0.0945 |
0.063 |
-0.579 |
| Fat Mass change from beginning |
- |
-1.604 |
-2.339 |
-2.4335 |
-2.339 |
-2.276 |
-2.855 |
| % Lean Mass |
92.7 |
93.4 |
93.7 |
93.7 |
93.7 |
93.7 |
94 |
| lbs Lean Mass |
199.305 |
199.409 |
198.644 |
197.2385 |
198.644 |
199.581 |
201.16 |
| Lean Mass Change from Previous |
- |
0.104 |
-0.765 |
-1.4055 |
-1.4055 |
0.937 |
1.579 |
| Lean Mass Change from beginning |
- |
0.104 |
-0.661 |
-2.0665 |
-2.661 |
0.276 |
1.855 |
|
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13 Weeks Out Pics
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13 Weeks Out.
derek@scivation.com
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