Derek Charlebois' 2006 Competition Journal - Weeks 3 & 4!

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!

Intro | Weeks 1 & 2 | Weeks 3 & 4


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.

13 weeks out 13 weeks out
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

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

RELATED ARTICLE
Calipers: Are They Effective For Measuring Body-fat? Calipers: Are They Effective For Measuring Body-fat?
What kinds of calipers are there for measuring fat? Do they work and how accurate are they? Get the facts here and some feedback from the pros.
[ Click here to learn more. ]


13 Weeks Out Pics

13 weeks out 13 weeks out 13 weeks out 13 weeks out 13 weeks out 13 weeks out 13 weeks out 13 weeks out
Click Image To Enlarge.
13 Weeks Out.

Intro | Weeks 1 & 2 | Weeks 3 & 4