Keith Gmirkin's 12-Week Bodybuilding Contest Prep - 7 To 9 Weeks Out.

I am going to share with you my 12 week contest prep for the NPC Gold's Gym Treasure Valley Bodybuilding, Fitness & Figure Championships! Read on for the details.


9 Weeks Out

I started the week at 7.1% B.F., and weighed around 235 in the morning. I like to weigh right when I get up so I have a more accurate measurement of how I'm progressing. Two hours after I get up I weigh 6-7 lbs. more from water. This week marks one of the most important changes I've implemented in my entire bodybuilding career.

I hired Dr. Joe Klemczewski to handle my nutrition and pre-contest preparation. Dr. Joe has his pro card in the WNBA (World Natural Bodybuilding Association), and has a doctorate in nutrition.

I was reading some of his articles and liked what I saw. My lifting partner Kris Christoph let me read a book of Dr. Joe's, Metabolic Transformation and showed me photos of what she looked like when she won her first show and how Dr. Joe had gotten her ready.

No carb depletes, no eliminating sodium or water. This all makes sense to me and explains why I always look my best in the evening after pre-judging. Lets face it, when you know you haven't come in first it's pretty hard to say no to some water as you're knocking down a slab of prime rib and some mashed potatoes.

Keith Keith Keith
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Keith, 9 Weeks Out.

When I start back with my normal diet my body fills out and I look so much bigger and fuller. This is more of the strategy we will employ for this competition. The initial food intake will suck for a while though.


Cardio:

    This week I will do 6 hours of cardio:
    • 5 hour long medium intensity sessions.
    • 2 30 minute high intensity sessions.
    • I do it in this fashion in order to save as much L.B.M. (Lean Body Mass) as possible.


Lifting:

    I will lift 4 times a week Week 4 will consist of 6 100 rep sets on my 4 different workouts I will use a 1-1-1 cadence with no hold at the top, constant time under tension.

    At this point I've been lifting hard with heavy weights and now it's time to create a totally different stimuli to the muscles, remember... muscle grow stronger in response to unaccustomed stimulus. If you do the same thing all the time, your muscles will adapt.

    The way I do these horrible sets is to find a weight I can handle for around 20 repetitions, go to failure and then give yourself a 20 second rest period. Keep going with the same weight to failure each time with only a 20 second rest period, until you get to 100.

    Do not compromise form just because you may be on rep 98. Stop for 20 seconds and then finish out with as many reps as you can, even if it is more than 100. I train at a Gold's Gym that has these really big photos of bodybuilders, one of them is Arnold. Whenever I train I think about when he would quit and do another.


Food:

    My food will consist of 2,150 kcals broken in to 7 meals utilizing 175 grams of complex carbs(oats, yams and vegetables), 40 grams of fat coming from ground flax seeds, and 250 grams of protein coming from egg whites, chicken, fish, turkey and whey protein.

    All of my carbs are consumed before 4:00 P.M., and then it's just protein and a small amount of fat and carbs from broccoli (1 cup).


Supplements:

A.M.:

PRE-WORKOUT:

P.M.:


Goals For The Week:

    This week I'll be adjusting to the reduced level of carbohydrates in my food intake. I'm sure this will cause irritability and a serious lack of energy. I am going to try as hard as possible to be nice to the people around me.

    I'm not really sure how much my weight or body fat will go down this week, I just know that it will.


Photos:

Keith Keith Keith Keith Keith
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9 Weeks Out.


8 Weeks Out

Last week I decided to hire Dr. Joe Klemczewski to handle my preparation for this competition. I started the week at 7.1% B.F., and weighed around 235 in the morning. After just one week I've dropped to 227 dry in the A.M. at around 6% B.F.

I feel as though my body has tightened up and my mid-section is definitely starting to pop. I had never taken my calories down so low and didn't know that I could. I am definitely feeling the effects of the reduced levels of carbohydrates.

I went through some pretty wicked mood swings and boughts of nastiness. Dr. Joe explains that the brain likes and wants glucose. I countered the lulls in energy with Redline by VPX.

I was a little concerned about such a rapid weight loss but Dr. Joe wants to be really aggressive now so that he can start increasing my food intake once we are closer to contest condition. After looking at some of his competitors I'm not sure if I'll be eating carbs until after the show. I hope I'm just kidding!


Cardio
:

    This week I will do 6 hours of cardio:

    • 5 hour-long medium intensity sessions.
    • 2 30-minute high intensity sessions.
    • I do it in this fashion in order to save as much L.B.M. as possible.

    I like to use the stair master or the recumbent bike while I'm doing my 5 hours of medium intensity. I generally use this time to read books, as I'm not trying to go all out.

Keith Keith Keith
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Keith, 8 Weeks Out.

    When I do my 30-minute sessions it's a different story. I like the Cybex elliptical and use the strength intervals at level 7 or 8. About 15 minutes in to this I'm sweating like a pig and the machine shows me burning about 700 calories after 30 minutes. I know this isn't that accurate but I like to challenge myself to beat this mark.


Food:

    My food will consist of 2,150 kcals broken in to 7 meals utilizing 175 grams of complex carbs (oats, yams and vegetables), 40 grams of fat coming from ground flax seeds, and 250 grams of protein coming from egg whites, chicken, fish, turkey and whey protein.

    One day during the week I get an extra 50 grams of protein and one day during the weekend I get an extra 100 grams of carbohydrates.


Lifting:

    I generally never lift more than 4 times a week; I might occasionally throw in a day where I hit my abs before a cardio session but especially before a show when my fluid levels and cushioning from fat decrease.

    I take more care not to get hurt. I try to focus more on the contraction of the muscle than how much I can lift. What I try to teach my clients is that you want to first flex the muscle you are targeting, and then contract it in the movement you are performing.

    This week I'll be doing supersets with 2 sets of 10 reps, followed by 1 set of supersets at the 6 reps range with X-reps. I'm trying to use a heavier weight for this last superset and go to complete failure, and then do 4 more reps with a 4 second hold. You'll feel these for days afterwards.


Supplements:

A.M.:

Pre-Workout:

P.M.:


Goals For The Week:

    I had great lifts last week but had some periods where I had a hard time controlling my anger. The less carbohydrates I get, the stupider everyone else on the planet becomes! I'm starting to work on my posing every day for at least 10 minutes.

    I want to address another topic that will invariably start bearing its ugly head. People will start offering their opinions about what you are trying to accomplish, don't listen to them.

    They might say that you are too skinny or small and that you don't stand a chance of winning. I say to h*ll with them, you have already won in my book. Anyone that has the strength to follow something of this magnitude through to completion is doing something that few people will ever do.

    Remember, if you have never been on stage, you have no place criticizing someone that has the courage that you are lacking. I'm sure some idiot told Ronnie Coleman that he wasn't going to ever amount to anything, thank goodness he didn't listen.


Photos:

Keith Keith Keith Keith Keith
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8 Weeks Out.


7 Weeks Out

Two weeks ago I decided to hire Dr. Joe Klemczewski (www.joesrevolution.com) to handle my preparation for this competition. This week was more of the same, dropping close to a pound a day and ending up on Saturday at 222 lbs. dry in the morning at 5%B.F.

My calories stayed at 2,150 with 50 extra grams of protein on Wednesday and I get 100 extra grams of carbohydrates today (Thank The Lord!!). My body is looking in the evening the way it did in the morning a week ago. I'm not feeling near as bad as I did the first week from the reduced carbohydrate levels.

I continued to counter the lulls in energy with Redline by VPX. Dr. Joe has me e-mail my morning weight to him every day and now he is going to start increasing my carbohydrates, proteins and fats.

I had 4 cups of oatmeal for breakfast with 1 1/2 cup of egg whites and 2 eggs. A couple hours later I had a protein shake with 40 grams of protein and 20 grams of carbohydrates, then I went to the gym to blast my chest and triceps. The pump with all those carbohydrates in my system was amazing. There's nothing like the pump you feel when your body fat is starting to get pretty low and all you feel is the muscle.

It's a real boost on the ego when you aren't flat as a pancake and people start asking you when your next show is. I have never been this ready this far out before; I would suggest this to anyone who wants to be really competitive.

Keith Keith Keith
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7 Weeks Out.

In the past I've always been playing catch up, increasing the cardio while decreasing the food. Now I will be increasing the food while decreasing the cardio, novel concept. This will allow my body to start going back to an anabolic state as opposed to being catabolic and feeling like you are going to die.


Cardio:

    This week I will do 6 20-30 minute sessions of cardio:

    I am backing down the cardio as my body fat is coming down so fast there's no need to do so much and jeopardize losing L.B.M.

    Cardio is my time to focus on the areas I really want to be tight, hamstring/glute tie-ins especially. I lean back slightly while I'm on the Stairmaster and focus on this area contracting as I go through my workout.

    I can do this on level 7-8 while I read a book and listen to tunes. I still mix it up and use the Cybex elliptical on the strength intervals at level 7 or 8. This program will really work you and it's no wonder that you hardly ever see people using it.


Food:

    My food will consist of 2,500 kcals broken in to 7 meals utilizing 200 grams of complex carbs (oats, yams and vegetables), 40 grams of fat coming from ground flax seeds, and 300 grams of protein coming from egg whites, chicken, fish, turkey and whey protein. One day during the week I get and extra 50 grams of protein and one day during the weekend I get an extra 100 grams of carbohydrates.


Lifting:

    Food is going up, so will my power and intensity. I will superset my movements with 10 repetition sets and add X reps on the last set. I never hit more than 4 sets per movement, as it is very easy to over train the body when you are this depleted.

    You will start feeling little aches and pains in the joints and strains in the muscle tissue that you need to listen to. Respect the fact that you are already putting your body through h*ll, don't risk getting injured after you have come so far. I always warm-up for 5-10 minutes with some cardio then I will perform some warm-up sets with a moderate weight before I actually start lifting with heavier poundage's.

    Performing your heavier lifts on fixed position machines like the Hammer strength Presses is a good idea also. The more you can stabilize the movements the lower the risk of injury.


Supplements:

A.M.:

Pre-Workout:

P.M.:


Goals For The Week:

    My patience was much better this week even though my food remained low. Looking back at the whole process I feel that the brain must start to understand that it is not getting any more sugar so it starts directing the body to extract the stored sugar in the fat cells. The more effective your body becomes with this energy transfer the more fuel you have left for the brain.

    In this state your body uses the stored sugar in the fat cells and actually combines them to form carbohydrates that your body can use for energy. I highly suggest that you get the book "Metabolic Transformation" by Dr. Joe Klemczewski so that you understand this principle.

    I am a trainer at Gold's and I keep 3 copies for my clients to read. Once they understand what their body is going through and they take ownership of it, they get amazing results. I'm doing much better at ignoring people this week. You will be really flat at this stage of the game, don't listen to people that have never competed. Those that have will offer support; those that have not will try to bring you down to their level.


Photos:

Keith Keith Keith Keith Keith
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7 Weeks Out.