Pre-Contest Bodybuilding Journal - 4 Weeks Out!

It is currently 4 weeks out from the New England Bodybuilding and Fitness Competition and Justin's pre-contest journal will now be updated on a weekly basis as things begin to get revamped more often. Keep following Justin to see how he progresses.
It is currently 4 weeks out from the New England Bodybuilding and Fitness Competition and Justin's pre-contest journal will now be updated on a weekly basis as things begin to get revamped more often.

There are minor changes to his weekly regimen the past two weeks, but the changes that he has made in his physique from 6 weeks out to 4 weeks out have become very evident. The pictures that were taken this week were also taken in a better setting where natural light was used as the light source. These pictures show the increased hardness, definition, and striations that have come through over the past weeks.

And now, onto the journal...

Justin's Training Journal

Weeks Remaining: 4 weeks

Body Weight: Around 196lbs.

Body Fat: At this point in Justin's prep his body fat has become extremely low, and his face continues to get more drawn in over the past few weeks. From his assessment photos you can see that Justin still has a thin layer of fat covering his back, and his legs (these two places come in last when Justin is dieting) that will harden up from the increased cardio in the next few weeks.

Like I said in the first journal entry, we do not do body fat measurements (they are irrelevant on stage), we simply assess his condition using weekly photos, and mandatory posing sessions, which have also become more regular over the past few weeks.

The Diet Protocol

    From week 6 to week 4 Justin has used the same carbohydrate cycling strategy that he began using at 6 weeks out (refer to the 6 weeks out journal to get a detailed outline of his weekly cycle). This method is working like a charm, and he has drastically improved over this past week.

    The Saturday morning "shit load" has also been delivering awesome results, and will be the carbohydrate-loading method used for the show (I will explain the exact method behind this in a further journal).

    The loading process that Justin is going to use for the show will be much different than the weekend shit load that we have been using these last few weeks. The Saturday "shit load" consists of two meals eaten first thing in the morning without implementing any drastic depletion Workout methods or water restriction. For example, before Justin's 5 weeks out pictures were taken he consumed the following:

    5 whole eggs fried, hash browns with maple syrup on top, a stack of bacon, 1 cinnamon raisin bagel w/ butter, 3 small blueberry muffins, small bowl of fruit loops in skim milk, 3 chocolate chip cookies, 1 glass of orange juice, and a large bowl of mixed fruit. And this is part of his pre-contest diet!

      Note: This method is NOT for everyone. You must know your body and your body's metabolism very, very well to implement a program like this into your diet, let alone your contest diet. If you do this and sabotage your prep, I will take no responsibility for it!

    Justin's carbohydrate cycle for the week still looks somewhat like this,

    • Monday - 250g - 300g
    • Tuesday - 250g - 300g
    • Wednesday - 250g - 300g
    • Thursday - 200g - 250g
    • Friday - 200g
    • Saturday - controlled junk food load for the first two meals, then back to diet foods for the rest of the day.
    • Sunday - 300g - 400g

    Throughout the week Justin's protein remains high, around 300g-350g every day except on Saturday when it gets reduced a bit due to the high amount of carbohydrates. This method has worked extremely well from 6 weeks out, to 5 weeks, to 4 weeks out. This cycle will most likely remain the same until two weeks out from the show.

    The food sources still remain the same in this phase of the diet except Justin's red meat intake gets reduced to only 1 day a week. During this time he also starts supplementing with more omega 3, 6, and 9 fatty acids on his low carbohydrate days, either in pill form, or from whole foods like salmon.

    Cardio has been increased to two days every week to harden up his back and lower body. To do this Justin has been using the rower cardio machine for around 10min and then hopping on the elliptical or the bike for another 10min. This change has been working extremely well and because of the increased cardiovascular training the diet will not change until 2 weeks out.

    Now, onto the training journal...

Sunday, April 10th, 2005


    Today's training consisted of legs (quads, hamstrings, calves). This means that his carbohydrate intake was pretty high, along with a moderate protein intake, and a low fat intake. So his diet for today looked like this:

      Carbohydrates - 400g
      Protein - 300g
      Fats - 30g-40g
      Total calories - Around 3,200 calories

    You can refer to the section above detailing his carbohydrate-cycling strategy for this week of his diet. His meals are still split up evenly over the day with a high amount of carbohydrates coming from his morning meal, and his post Workout meal. His protein and fat intake is split evenly over the course of his six daily meals.


Workout - Legs (Quads, Hamstrings, Calves)

Exercise Sets Reps Weight
Leg extensions 4 20, 15, 12, 12 140, 180, 220, 220
Leg press 4 20, 15, 15, 15 8 plates*, 16, 20, 22
Front Hack squat 3 15, 12, 10 4 plates, 8, 12
D-bell stiff leg deadlifts 3 15, 12, 10 60lbs, 70lbs, 80lbs
Single leg hamstring curls 3 15, 12, 12 50lbs, 70lbs, 70lbs
Lying hamstring curls 2 15, 12 80lbs, 100lbs
Seated calf raises 4 15, 12, 10, 10 90, 135, 225, 225

* When it says 12 plates that is the total amount of 45lbs plates on the machine.

This was another awesome leg Workout, and I had some very nice pictures to go with it, but my disc on my digital camera got messed up, and I lost the training pictures, but somehow managed to keep the other photos that were on it.

Regardless Justin's legs looked very good through out the Workout and are starting to get progressively leaner as the weeks go by.

Monday, April 11th, 2005


Like last week today was a day off from training, but Justin still got in some abs and cardio on the elliptical trainer. His carbohydrates were reduced from yesterday's amounts.

    Carbohydrates - 250g - 300g
    Protein - 350g
    Fats - 40g
    Total calories - Around 2,800 calories

You can refer to the section above on Justin's carbohydrate cycle, and how it breaks down over the course of the day. This is just the macronutrient breakdown for this particular day.


*We are starting to implement more glutamine on his off days when Justin performs a cardio session.

- Workout - abs and 20min. Of cardio

Tuesday, April 12th, 2005


Today's training consisted of Chest. For today his carbohydrate intake remained the same as yesterday, with a high protein intake, and a moderate fat intake. Today's diet looks the same as yesterdays.

    Carbohydrates - 250g - 300g
    Protein - 350g
    Fats - 40g
    Total calories - Around 2,800 calories


* For this week, Justin's glutamine, and EFA intake have increased.

Workout - Chest

Exercise Sets Reps Weight
Flat Barbell press 4 15, 12, 10, 6 135lbs, 225, 315, 365
Incline D-bell press 3 12, 10, 8 70lbs, 90lbs, 110lbs
Flat bench d-bell flies 3 12, 10, 8 60lbs, 70lbs, 70lbs
Cable crossovers 3 15, 12, 10 50lbs

Click To Enlarge.

- Today's Workout consisted of chest. This Workout went very well and Justin is still maintaining his strength for this point in his prep. This week we will be training arms on the weekend, and training chest on a separate day, and shoulders with traps on Thursday.

Wednesday, April 13th, 2005

- Today's training consisted of back and calves. The diet for today was the same as it was yesterday.


    Carbohydrates - 250g - 300g
    Protein - 350g
    Fats - 40g
    Total calories - Around 2,800 calories


* For this week Justin's glutamine, and EFA intake have increased.

Workout - Back

Exercise Sets Reps Weight
Close grip pull downs 4 15, 12, 10, 10 130lbs, 180, 220, 250
Single arm D-bell rows 3 15, 12, 12 120lbs, 145lbs, 145lbs
Overhand barbell rows 3 15, 12, 12 4 plates, 6, 8*
Seated high pulley rows 4 15, 10, 8, 8 140lbs, 180, 220, 240
D-bell pullovers 2 12, 8 100lbs, 120lbs
Hyper extensions 2 15-20 bodyweight
Standing calf raises 3 15, 12, 10 140lbs, 180, 220

Click To Enlarge.

This was an awesome Workout for back, but Justin started to drag towards the end of the Workout, which is expected when training larger muscle groups. His weights were still maintained throughout the Workout from the beginning to the end, and he is looking a lot harder since the beginning of the week.

Thursday, April 14th, 2005

- Today's training consisted of traps and shoulders. Justin's carbohydrate intake was reduced slightly today in order to deplete for his weekend carbohydrate load. So today's diet looked something like this.


    Carbohydrates - 200g - 250g
    Protein - 350g
    Fats - 40g
    Total calories - Around 2,600 calories

You can refer to the diet section in the 6 weeks out journal to see how Justin cycles his carbohydrates over the week.


Workout - Traps, Shoulders, 15min. Of Cardio

Exercise Sets Reps Weight
Smith machine shrugs 4 15, 12, 10, 10 135lbs, 225, 275, 315
Behind the back smith shrugs 2 15, 12 135lbs, 225lbs
Smith machine behind the neck press 3 15, 12, 10 135lbs, 185, 225
Machine press 3 15, 12, 10 120lbs, 150lbs
Cable side laterals 2 12, 10 40lbs
Front raises 2 12, 12 30lbs
Upright barbell rows 2 10, 10 100lbs

Today's workout was quick and effective. Justin was feeling pretty good during this training session, and maintained his energy during his cardio session as well. Justin is very focused at this point in his prep, and he continues to attack his prep one day at a time.

In order for Justin to be his best at the New England's he knows that he is going to have to suffer, and he is prepared to do what needs to be done to be successful at the show.

Friday, April 15th, 2005


Today's diet was the same as yesterday's diet. Today's training consisted of biceps and triceps, and his carbohydrate intake remained low today due to the fact that Justin will be carbohydrate loading tomorrow morning.

    Carbohydrates - 200g
    Protein - 350g
    Fats - 40g
    Total calories Around 2,600 calories


* For this week, Justin's glutamine, and EFA intake have increased.

Workout - Arms (biceps and triceps)

Exercise Sets Reps Weight
Cable rope press downs 4 15, 12, 10, 10 70lbs, 80lbs, 90, 90
Seated cambered bar nose breakers 4 20, 15, 12, 12 90lbs, 100lbs, 110lbs
Weighted bench dips 4 5, 12, 10, 8-10 B/W, 80lbs, 100, 100-B/W
Single arm rope press downs 3 15, 12, 10 50lbs, 60lbs, 70lbs
Standing alternate d-bell curls 4 20, 16, 14, 14* 35lbs, 45lbs, 55lbs
Single arm Hammer Strength Preacher curls 3 12, 10, 8 45lbs, 55lbs, 70lbs
Double arm high cable curls 3 12, 10, 10 40lbs, 45lbs, 50lbs

Click To Enlarge.

* This is the total number of reps performed in both arms.

This was a very solid arm workout from start to finish. Justin had come down with a mild case of bronchitis coming into this weekend, so for the workout that he did, I was happy that he was able to maintain his energy from start to finish.

Saturday, April 16th, 2005

This morning Justin planned a photo shoot with Victor Malliaros who does some great photography work for any occasion. The photos that Victor took of Justin can be viewed through this link: [ online: PW - coleman ]


During the day before this photo shoot Justin sh*t loaded on a variety of foods coming from cookies, muffins, sour patch kids, pop tarts, and other junk foods. As you can see from the pictures I took earlier in the day Justin had loaded just right, but spilled over slightly for the photo shoot later in the evening, which was mostly due to his fluid intake.


- Workout - Off Day (training and cardio)

4 Weeks Out Summary...

With the new changes that were implemented in Justin's diet this week he has noticeably improved since the last 6 weeks out journal. Currently there are only 3 weeks remaining until the show and at this point in Justin's prep he can just cruse into the show, only having to worry about some of the minor details.

Until then, if there are any questions or comments about Justin's preparation please feel free to e-mail me at