Pre Contest Preparation For Maximizing Your Results!

For the next 8 weeks, I will take you through everything I do - - from weight lifting, to cardio, to nutrition, to supplementation, to posing, to tanning, to... well, whatever else I can think of or seems relevant.
Click here for the current week.

I get a lot of questions about how to incorporate the training and eating styles that I recommend into a maximum fat loss cycle. When your goal is fat loss more so than muscle gain, some variables change (though not many). So, since I am two months out from my next contest, I figured what better way to show you than to give you an inside look at my pre-contest strategies.

For the next 8 weeks, I will take you through everything I do - - from weight lifting, to cardio, to nutrition, to supplementation, to posing, to tanning, to... well, whatever else I can think of or seems relevant. Each week I will take you through any changes I make as well as pictures of my progress. Now, with no further ado, let's get ripped!


Training

I am now 8 weeks out and starting a new Max-OT cycle. The one thing you may notice is not all exercises fall in the 4-6 rep range. Although I am a major advocate of heavy weights and don't recommend steering out of the 4-6 rep range, I do so on a few exercises for one reason. As I get down in bodyweight, my joints feel more vulnerable on certain movements due to their leverages. So, I lighten up a little. I did say "a little." So you will notice some isolated exercises in the 6-8 rep range. Everything else falls right in line with Max-OT guidelines. Here is my current workout:

Monday - Back, Traps & Abs

Abs

Back

Traps

Click here for a printable log of Monday!

Tuesday - Chest

Chest

Click here for a printable log of Tuesday!

Wednesday - Calves & Legs

Calves

Legs

Click here for a printable log of Wednesday!

Thursday - Biceps, Triceps & Forearms

Biceps/Triceps

Forearms

Click here for a printable log of Thursday!

Friday - Abs & Shoulders

Abs

Shoulders

Click here for a printable log of Friday!

Saturday & Sunday - Off

Click here for a printable version of the WHOLE routine!


Nutrition & Supplementation:

What I am giving you is my diet this week and this week only. I started my pre-contest diet 8 weeks ago and have been gradually shaving down the calories by about 100-200 a week. I will keep doing this each week according to how my body responds. Supplementation has stayed the same and will probably stay the same throughout.

Meal Protein Carbs Fat Calories

Meal #1 (5:15 AM)
1 Scoop VP2 Whey Isolate
1/2 Serving Kashi Good Friends Cinna-Raisin Crunch
24
2
1
19
0
.5
100
75

Meal #2 (8:00 AM)
8 oz. Egg Whites
1-2 cups Broccoli
25
4
0
8
0
0
125
50

Meal #3 (10:30 AM)
½ Nytropro-40
1-2 cups Broccoli
20
4
11
8
1
0
125
50

Post-Cardio (12:30 PM)
1 scoop VP2 Whey Isolate
½ serving DGC Glucose Crystals
24
0
1
23
0
0
100
92

Meal #4 (1:30 PM)
1 Scoop VP2
½ serving of oatmeal
1-2 cups Broccoli
24
3
4
1
14
8
0
1
0
100
75
50

Meal #5 (3:30 PM)
4oz Eye Round Steak
1-2 cups Broccoli
36
4
0
8
10
0
250
50

Pre-workout (5:15 PM)
1 Scoop VP2
1 Scoop Creatine HSC
24
0
1
34
0
0
100
136

Post-Workout #1 (6:15PM)
1 scoop VP2
1 Scoop Creatine HSC
24
0
1
34
0
0
100
136

Post-Workout #2 (6:45 PM)
2 scoops VP2 ½ serving Cream of Rice
24
1.5
1
19
0
0
100
85

Post-Workout #3 (7:15 PM)
Nytropro-40
½ Serving Cream of Rice
40
1.5
22
19
1
0
250
85

Post-Workout #4 (8:15 PM)
1 Scoop VP2
1 Rice Cake
24
1
1
7
0
0
100
35

Meal #6 (10:00 PM)
1/2 Ny-Tro PRO-40
20 11 1 125

Additional Essential Fats:
4 CLA 1000
0 0 4 36

TOTALS 334 272 18.5 2530


Supplementation Plan:

5:00 AM
2 Dymetadrine Xtreme

Meal #1
1000 mg. Vitamin C
1 Multipro 32X
(Multivitamin/Mineral)
2 CLA
1 Alpha Lipoic Acid 2 Proflex (Glucosimine Formula)

Post-Cardio
15 grams GL3 L-Glutamine
5 gms. Micronized Creatine

30-45 minutes (Pre-workout)
2 Dymetadrine Xtreme

Pre-Workout
15 grams GL3 L-Glutamine

Post-Workout
1000 mg. Vitamin C
2 NAC
1000 I.U. Vitamin E
1 Alpha Lipoic Acid
2 Proflex
15 gms. GL3 L-Glutamine

Meal #6
5 grams GABA
1000 mg Vitamin C
2 ProFlex
1 MultiPro 32X
1 ALA 200
2 CLA 1000

The only thing I have to add is that I do not eat my pre and post workout meals on weekends. I eat my normal 6 meals about 2-3 hours apart from each other. I do, however, have a normal post-cardio shake after my Saturday AM cardio session and then I have a normal post-workout shake after my Saturday PM session.


Cardio

At present, I am doing 6 cardio sessions a week. I do one per day on Tuesday through Friday and then I do two on Saturday, one in the morning and one in the late afternoon. I alternate styles of cardio in that I do 20 minutes of moderate intensity cardio on Tuesday, Thursday, and Saturday morning. I subsequently do 16 minutes of high-intensity Max-OT cardio on Wednesday, Friday, and Saturday afternoon. I have to admit that my Thursday cardio session is very moderate because my legs are a little spent from my workout the day before.

My exercise of choice for my first five sessions of the week is the recumbent bike. I then like to get outside for my last weekly cardio session where I go to a local high school and do hill sprints. The hill itself is set at about an 80 degree angle and is about 75 yards long. It really kicks my butt, especially on the more humid days. I try to get around 8-10 sprints in that 16 minutes. I will amp up the amount of cardio that I am doing as the show get closer.


Miscellaneous:

That should about cover it. The only thing I can add is that I am starting to put some emphasis on my color in that I try to hit the tanning booth 3 times a week and then some sunshine on weekends (although we have been plagued with rainy skies lately). One other thing I should say is that throughout my days, I stay pretty active. Too many individuals spend too much time lounging around when they are in the last stages of pre-contest training.

I empathize with that since I have been there. It is hard to do much when you start restricting your calories and amping up you activity level. Most individuals will want to save what little energy they have for their workouts. I find it much more mentally satisfying and productive to keep busy and keep moving. All little things add up in the end, and if I can burn more calories in my day then I am going to do so.

Starting Pics:

Note: This is week one, click here for week two!

That's it for now... Until next week,