Let The Countdown Begin: 11 Weeks Out!

I am now 11 weeks out from Tampa Bay Classic. Check out the latest changes I made to my diet, sample day, stats and much more...
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Hey gang! Sorry I missed an article, I became really busy with mid-terms, visiting at University of Illinois for their nutritional biochemistry graduate program, and most recently going on spring break to Key West for four days.

Through it all however, I have managed to stick to my diet, thank god for large coolers and zip lock bags. During the time since my last article, I have decided to do the Tampa Bay Classic, which is one week before the NGA Internationals in Miami. So instead of being twelve weeks out, I'm now eleven weeks out.

Onto my topic for this article, negative influences. I'm talking about those people known in slang terminology as "haters." I can guarantee you anyone who has prepared for a contest has dealt with a fair amount of unjust criticism. I've had people tell me I was too small, not ripped enough, had chicken legs, a "pathetic" shape, that there was no way I could ever place well in a contest.

I'm here to tell all of my fellow competitors that you must rise above such insults. At times it can be tough however. As a diet drags on, one tends to become run down, and lack of calories can even cause one to become somewhat depressed. Things that might not normally bother a person suddenly resonate deep due to their somewhat vulnerable emotional state.

As with any task however, if you cannot master your own emotions, you cannot expect to win. Remember that YOU are the one who has the guts to get up onstage! YOU are the one who has the guts to put in all those hours of cardio, all those intense workout sessions, all of those sacrifices in diet. Don't let negative people or negative comments bring you down.

Instead let me offer a suggestion; welcome those negative comments. Use them to strengthen your resolve. For every person who said that you couldn't do it, hit another rep, another five lb increase on a lift. Show anyone who would be a negative influence that all those negative comments mean nothing, because in the end, it all comes down to you, and YOU cannot be stopped.

Use those negative comments to add fuel to your fire. And remember, when you hoist up that trophy, don't forget to thank all the people who where negative towards you.

You must lift with attitude!

With that out of the way let's get down to the nitty-gritty.

Many of you have written me emails requesting a copy of my workout. Well I will do you all one better, you may find my lifting journal which I started in November here.


My fat loss has slowed a bit so I have decided to drop my carbs and fats a bit in addition to restricting my refeeds a bit more.

Diet consists of:

  • 300g protein
  • 235g carbs
  • 58g fat per day

On days that I work legs I consume the following amounts of macronutrients:

  • 250g protein
  • 425g carbs
  • 58g fat

A sample of my diet for one day is as follows (it may vary as far as food selection goes, but the macronutrient breakdowns will likely remain the same).

Sample Day In Detail

Macronutrients are listed to the side as protein/carbs/fat.

    Meal 1: 1 whole egg, 4 egg whites and no fat cheese on a whole wheat tortilla 35/21/5
    Meal 2: Chicken breast with ? tablespoon of peanut butter 40/3/9
    Meal 3: Lowfat popcorn, 3/4 cup oat bran cereal in skim milk and 10 egg whites 40/70/7.5
    Meal 4 (in workout shake): Whey protein and Dextrose with 5g of creatine 35/35/2.5
    Meal 5: Turkey, fat free cheese, lettuce, and Dijon mustard on whole wheat sub bread 35/85/4
    Meal 6: Tuna with fat free mayo and fat free cheese melted on whole wheat bread, 3 fish oil capsules 35/20/6
    Meal 7: 1 large chicken breast with 3 fish oil caps and ? tablespoon peanut butter 40/3/13
    Meal 8: 1 can tuna, 2 fish oil caps, ? tablespoon peanut butter 40/3/11
    300g protein
    235g carbs
    58g fat

After 11 Weeks.


Three site bodyfat measurement (took 5 at each site and the averages are as follows):

  • Average chest skinfold - 8.0 mm (-0.8)
  • Average abdominal skinfold - 11.4 mm (-0.8)
  • Average quadriceps skinfold - 14.6 mm (+0.2)
  • Average bodyfat measurement - 9.40% bodyfat (-0.54%)
Muscle Measurements:
  • Weight - 208 (-3) lbs
  • Calves - 16.2"
  • Thighs (at largest part) - 26.4"
  • Chest and Back - 46.5"
  • Shoulders - 54"
  • Arms - 17.75"
  • Waist - 32.8"

Want to take your own body measurements? Click here!

I will continue to update this log every couple of weeks. Please send any questions or concerns to me at biolayne@yahoo.com

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I am very busy but will do my best to answer your questions in a timely fashion.