I am now two weeks out from the Northwest Natural Bodybuilding Competition. My body fat is now 4 percent and my weight is now 185 lbs. This is the lightest I've ever been and I don't really like it. Sometimes I think they are looking for over-dieters not bodybuilders in this show. My energy level is low from dieting and cardio and it is difficult to get through a workout. The following pictures are from 3 weeks out. I don't want to send any more out just in case one of my smack talking rivals are following my progress. =)

My food cravings are out of control! I can smell junk food and grease from a mile away. I'm serious. I want a big ol' MacKenzie River foccacia melt. Then I want a huge peanut butter milk shake followed by a Costco muffin. Wake up Lance you still have two weeks left. Ok, so I lost my focus for a minute. I will continue to cherish those wonderful protein bars and EAS Myoplex shakes from my friends at Bodybuilding.com.

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My last day of cardio will be Wednesday. I'm posing twice a day for the last two weeks. My baby son Cole and wife Tonya will paint me Friday night. That should be fun! I will drop my water and get ready to rumble on stage.

The aromatic salmon is as beautiful to look at is to eat. It's low in fat, with only 8 grams per serving, and is quick to prepare: 10 minutes advance work and 12 minutes in the oven.

• 3 Lemons
• 1 pound salmon fillet
• 1/3 cup finely chopped fresh parsley
• 2 tablespoons butter
• 1 1/2 teaspoons finely chopped fresh garlic
• 2 15-1/2 ounce cans Great Northern beans, rinsed and drained.

Heat broiler. Spray broiler pain with no-stick cooking spray.

Cut 1 lemon into 6 slices. Place salmon and lemon slices on prepared pan, skin-side up. Broil 5 inches from heat, turning once, until fish flakes with a fork (12 - 13 minutes).

Meanwhile, grate peel on reamining 2 lemons to make about 4 teaspoons of zest. Squeeze the lemons and reserve the juice.

Combine lemon peel and parsley in a small bowl.

Melt butter in a 10-inch skillet until sizzling; add garlic. Cook over medium-high heat for 2 minutes. Add 2 tablespoons lemon peel mixture and beans. Continue cooking until heated through, 4 - 5 minutes.

To serve, place fish, lemons and bean mixture on serving plate; sprinkle with lemon peel and parsley. Drizzle with reserved lemon juice. Makes 4 servings.

Building mass means you have to get stronger. To keep using heavier and heavier weights, you need to rest adequately between sets - up to several minutes between sets on your heavy compound exercises.

When doing stiff-legged deadlifts, keep your back flat. To avoid rounding your back, avoid using an excessive range of motion. Don't go any deeper than the point at which your back is parallel to the floord.

Pull-ups should be done to the front, not the rear. The pull-up to the rear is a somewhat unnatural movement that can put exaggerated stress on your shoulders. Pull-downs are similar to pull-ups. Always pull to the front.

If you are a hardgainer or have a fast metabolism, minimize or eliminate physically demanding activities other than your weight training outside the gym. Restrict aerobic training to just 25 minutes of moderate work three times a week.

sganzinisftns@bodybuilders.com

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