Keith Gmirkin's 12-Week Bodybuilding Contest Prep - 3 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.


3 Weeks Out

After nine weeks I have dropped to 214 in the high 3% range. Dr. Joe felt that I would walk on stage at around 220, ripped, that's looking lower as I continue to drop. My calories stayed at 3,000 calories with a constant level of 350 grams of protein every day. My carbohydrates are still at 250 grams 5 days a week with an extra 50 grams on Wednesday and 100 extra grams on Saturday.

We will be taking the carbohydrates down to 175 for a couple of days in the hopes of dropping the last of the fat off and then being able to increase these levels slowly to start filling out the muscle tissue. This will feel great, as I have been dealing with looking flat and small for a couple of months now.

The steak is still my main meat source but I've been having lean pork, chicken, fish and shrimp to give myself and more importantly, my wife some variety. I can eat the same thing every day and it doesn't bother me, must be a male trait.

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Keith, 3 Weeks Out.

I remembered another old trick that I used in the past to help feel a little more full. If I only get 250 grams of carbohydrates and I'm starting to get hungry eating yams, I switch them out completely for oatmeal. I allocate 50 for vegetables and cook up 8 cups of oatmeal that I eat throughout the day. My coworkers think I'm crazy when I pull out my Tupperware full of oatmeal, but it gets the job done.

I contacted Cynthia James again to verify that my suit would be here for the show and she assured me it would. It sounds like she's used to competitors freaking out trying to get everything done in a carb-depleted state. You can contact her at www.cynthia-james.com and her phone number is 954-786-9977.

I would like to thank Tim Guill for helping me put my music together. I'll be using a powerful instrumental piece that will be fun to pose to. I encourage you to pick music that the judges would like to hear, as they will be sitting in the front watching and listening to every competitor's routine.

You need to also consider that a lot of people's parents will be watching the show also. You may like really heavy metal, but the majority of the audience may not like it, play to the crowd.

My client, Rebecca Slatt (www.rebeccaslatt.com) will be competing in the figure division, and we'll all fly up as a group.


Cardio:

    This week I'm going to continue with my hour sessions in the morning on an empty stomach, followed by an intense 30-minute session later in the day. I don't even have to set the alarm and I wake up at 4:30 A.M., go and do an hour of cardio with just BCAA's from Higher Power and 3 Redline tablets, then race back to the house to eat breakfast.

    Doing your cardio this way has a couple of benefits, the first is that your blood sugar levels are at the lowest they will be for the day and your body has to get almost all it's energy from the fat stores. I did this last year and saw a big difference to just doing cardio later in the day.

    Secondly it gets your metabolism firing faster much earlier in the day and also will help in burning more overall calories. My energy levels have still been really good and allowed me to maintain a higher intensity level.


Food:

    My food will consist of 3,000 kcals broken in to 7 meals utilizing 250 grams of complex carbs (oats, yams and vegetables), 60 grams of fat coming from ground flax seeds, and 350 grams of protein coming from flank steak, egg whites, chicken, fish, turkey and whey protein. One day during the week I get and extra 50 grams of carbohydrates and one day during the weekend I get an extra 100 grams of carbohydrates.

    The proteins will stay at 350 grams each day. The highlight of last week is that Dr. Joe had me add red meat to my diet. It sure helps in keeping me from getting hungry and it has more minerals and iron for support of the muscle tissue. On days when I eat chicken, fish or turkey I add a little peanut butter.


Lifting:

    I've been feeling a lot of tightness in my joints and feel like I've been over training to a degree so I'm going to change gears this week and go a lot slower and lighter. Physical therapists use these types of tempos to get the muscle tissue firing effectively without placing hardly any stress on the joints. I'm talking about using a weight that you can hold and keep moving for 3-4 continual minutes.

    If you've never done this get ready for uncontrollable shaking once you get to about repetition 7-8. You want to think about using an 8-8-8 cadence with a weight you can perform 10-12 repetitions with. This will force a ton of blood into the joints and muscles allowing for a lot of healing.

    You may actually experience some muscle soreness, as this is usually very unaccustomed stimulus for most people. Remember, there are only two forms of stimuli to the muscle, accustomed and unaccustomed... only unaccustomed grows muscle.


Supplements:

A.M.:

Pre-Workout:

P.M.:


Topic For The Week:

    The topic I'd like to discuss is humility. We are ambassadors of an amazing sport, which few will ever attempt. Remember that most people are not willing to make the sacrifices necessary to be successful in this sport. It does not diminish what they accomplish in their lives. If it were easy, everyone would do it.

    If you are one of the ones lucky enough to be able to participate in bodybuilding remember that lots of people will be watching you and looking up to you. Don't go around telling people how great you look and how well you are going to do... do you enjoy when people act like this in front of you.

    I'm not saying that there is anything wrong with a confident attitude; just remember nobody likes a cocky attitude. I was back stage after a show one time and a guy was bitching that he had come in third, tossing his trophy down like it was a failure. I was watching some teen competitors that were watching him who hadn't even placed in the top five (no trophy at all), after all their hard work.

    I walked over to the guy and made him aware of how he was acting and that these young competitors were watching him. He apologized to me and thanked me for making him aware of how he was acting. Judging is subjective, if you cross the finish line you are a champion, trophy or not.

    Please feel free to contact me if you have any questions, I love this sport and am always willing to help people that share the same passion.


Photos:

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