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IFBB Pro Marika Johansson Contest Prep For 2006 Europa
Part 1: Dorian Yates Diet Plan!
No matter what job, country or ability they say everyone is a genius at something. For that individual to find out exactly what their niche is can either come quickly, take an entire lifetime or can pass by without a hint of their untapped potential being resourced at all, basically a damn shame. As the saying goes - you either have it or you don't.
Upon the pro bodybuilding roundabout many stand in the playground trying their hardest to jump on board for the gracious and joyous ride but instead find themselves on the seesaw of wavering disappointment no matter how hard, consistent and correctly they align themselves for the winners circle. Even the very few that do make it to the pro merry-go-round have a hard time to get into the shape of their lives or hitting the condition nail on the head. Like I said you either have it or you don't.
One such dictator of bodybuilding arose from an airy underground dungeon within the misty cold depths of ancient England of the 90's. He was feared by the unaware living that only saw him annually when he would resurrect himself each year from his torture chamber and outrage his muscles upon the Olympia stage.
He devastated his vengeance on six occasions and following each the beast would hibernate underground feasting on intensity as if it was about to become extinct. He was christened by the bodybuilding world as the Shadow. For this mass Monster, his niche was resourced quickly.
Whilst the formidable force of Dorian Yates' destruction was thundering each creaking stage he surfaced a Viking queen of Sweden was starting to mold and evolve into a startling statuette of breath taking brawn and beauty within a medieval weight pen darkened by its sold brick walls that didn't accommodate any of the brief Scandinavian daylight.
The primitive path this warrior took meandered until her Pro debut destructed a forth placement in which solidified her quest as a threat to those in her path.
Victory it was not and she longed for the gift that the Shadow of ancient England possessed to obliterate opposition and so the quest began - to find, adopt and expose the power as if it was her own.
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Dorian Yates And Marika Johansson Collaborate
On The Road Leading Up To The Europa Super Show.
When Marika was granted 4th position at Texas in 2005 which was also her debut as a professional, her lead up preparation was much like many other competitors. Two hours of cardio per day were administered, five low carbohydrate meals per day (and one cheat day per week) and 5 weight training sessions spread throughout the week.
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A huge change within Marika's preparation was advised once Yates had consulted the client who was as obedient as a turkey on a thanksgiving table.
Cardio was slashed from 2 hours per day down to 20 minutes which was to be performed after breakfast. Her working sets were reduced to 1 from her normal 4 sets per exercise and 4 training sessions were advised per week apposed to her original 5 times per week.
I had worked closely with Dorian sharing very similar bodybuilding beliefs in the past and thus I was in charge of her nutrition advice. I implemented an extra four meals totaling nine to be consumed by the day's end which included more carbohydrates and protein than she was previously used when contest time approached. We also added large quantities of good fats coming in the form of flaxseed oil and CLA's.
The cheat days previously incorporated in Marika's preparation served as both a metabolism spike and as a temporary craving cushion. Food raises the body's temperature much like a thermogenic so I used the foods ability with correct nutritional ratios to increase the body's metabolism to help compensate the short 20 minutes of cardio that was prescribed.
Click To Enlarge.
I Had Worked With Dorian In The Past
And Thus I Was In Charge Of Her Nutrition Advice.
Secondly, to prevent Marika's constant cravings I substantially increased the amount of fats in her diet. The function of the brain relies on fats to eliminate the side effects of irrational thinking, tiredness, insomnia; craving's and a short temper - all of which Marika had experienced on diets. Flaxseed oil was used as a dressing and CLA's were prescribed for morning and evening meals only.
From 16 weeks out for 4 weeks I had Marika frequently force feed herself with nutritious based foods so we could drastically increase her metabolism so at 12 weeks out only the slightest changes would make drastic but positive changes.
12 weeks out her program was mapped out as followed:
- 12 egg whites
- 1 cup of (uncooked) oats
- Vitamin C
- Joint formula
- Digestive enzymes
- 180gm of steak
- Vitamin C
- digestive enzymes
- Joint formula
- Casein based protein shake
Meal 3: (Pre workout meal)
Meal 4: (post workout meal)
Meal 8: (prior to bed)
Meal 9: (Middle of night)
I also recommended that Marika kept her sodium quite high to keep her body well hydrated. The combination of the fats and sodium would assist her strength with the heavy duty training principles Dorian had implemented.
Over the four weeks her body weight was down, her strength was up and she consistently expressed how surprised she was that her mental focus and energy levels were substantially increased. Basically she felt that she wasn't dieting at all. This is a good sign that faith we had in her metabolism was working sufficiently enough until an impending plateau was to arise.
Related Metabolism Articles:
Although her body fat only started to drop minimally, on the program like I have outlined the fat % generally drops more drastically as the weeks pass and the metabolism adapts to the frequent eating pattern. On week eight it was time to make some slight changes to her nutrition program.
On non training days rice was reduced to ¾ cup and where it was previously recommended at one cup and her protein weight was reduced to 200gm where it was previously 250gm. Training days remained the same.
Between weeks 8 through to 6 her body was starting to change rapidly but as week 5 approached it was apparent that her body was starting to slow. I made the following changes to her nutrition in order to continue her fat loss at a consistent rate so she could be ready at least 10 days out form the show.
Meal nine was removed from her plan and the two remaining meals prior to bedtimes were vacant of carbohydrates. All other meals that included carbohydrates were now evenly spaced throughout the day with ½ cup at each sitting. One carbohydrate meal was removed each week up until the week before the show. All calories lost from the vacancy of carbs were replaced by fats in order to keep the body anabolic.
To Be Continued...
On day 3 of the 5 days of Dorian we will cover one of the legendary workouts Dorian put Marika through at Gold's in Venice and I will also document the last week of nutrition prior to her show
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