Derek Charlebois' Year For Improvement Journal.

It has been almost one year since my last competition, but I will not be competing this year. Instead I will be resuming my online training journal as readers are still responding to it from when I was a teenager.
After competing in the 2004 NPC Michigan Natural Bodybuilding Championships and placing 7th out of 16 competitors in the Men's Light-Heavyweight division, I went to work.

Being the lightest competitor in the class at 180 lbs. (Light-Heavyweight division ranges from 176.25-198.75 lbs.) I knew I needed to add some quality mass, specifically on my chest. My final week competition plan also needs work, but that will be addressed the next time I compete.


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It has been almost one year since my last competition, but I will not be competing this year. Instead I will continue to improve my physique during the "competition season". I just completed a month of cutting, of which the last week was a total failure results wise.

This setback made me reevaluate my plan of attack and finalized my decision not to compete this year and focus on adding more quality muscle to my frame.

Month 1 | Month 2 | Month 3 | Month 4 | Month 5 | Month 6

Introduction:

    It has been almost one year since my last competition, but I will not be competing this year. Instead I will be resuming my online training journal as readers are still responding to it from when I was a teenager.

Month 1: Week 1

    After 4 weeks of following the Ultimate Diet 2.0 (UD2) plan, I just wanted to lift 'normally' again. Below is a layout of what my first week looked like and how it progressed.

Month 1: Week 2

    The hardest part about dieting in the summer for me is getting in meals, specifically healthy foods, when I go out. This week I will be talking about how things went including gains made and a roadblock that almost caused me to miss a workout.

Month 1: Week 3

    I ended up gaining two pounds this week and to my surprise, it was all lean mass! I looked pretty lean and vascular so I was pleased with how this week went.

Month 1: Week 4

    Because my recovery has been so good lately I am going to be trying a heavier workload. I will be changing from a 4-day split to a 6-day split. Read on for all the great details.

Month 2: Week 1

Month 2: Week 2

    I am switching back to my 4-day split as I had only planned on using the 6-day split for 2 weeks. I will also share how the week went considering I injured my ankle last week.

Month 2: Week 3

    I am going to cut for a couple weeks. The only change I am making to my diet though is removing the carbs from my meal #3, which will decrease my calories by about 250.