Contest Preparation For Jr. Nationals - 4 Weeks Out.

Here are the results at 4 weeks out from Jr. Nationals. My trainer, Mike Davies switched my diet at this point also. He put me on a carb rotation diet... Learn more about my meal plan and supplementation right here.

8 Weeks Out | 4 Weeks Out | Contest Day

Here are the results of 4 weeks out from Jr. Nationals.

  • Weight: 128 lbs
  • Lean Mass: 113 lbs
  • Fat Mass: 16 lbs
  • Body Fat: 12%

My trainer, Mike Davies switched my diet at this point also. He put me on a carb rotation diet and depending on what I was training on a particular day, I would eat more or less food and carbohydrates. The training has stayed the same except for the fact that I have added two cardio sessions on Sunday so that I am doing cardio 7 days a week.

Ginger Gredeker Ginger Gredeker
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Ginger Redeker - 4 Weeks Out.

The 3 day split is as follows:


Tuesday, Friday, Saturday: Supplements


Wednesday & Sunday: Supplements


Monday, Thursday: Supplements