On July 14th, I competed in the Southern SNBF Open in which I won my weight division and the overall novice title last year. I entered the show this year knowing that I was at my best condition to date...

By: Phano Paul Som
On July 14th, I competed in the Southern SNBF Open in which I won my weight division and the overall novice title last year. I entered the show this year knowing that I was at my best condition to date and I was actually dry and full for once. Now all I could do was go through the usual prejudging scenario and hope that the judges give each contestant their proper placings. Coming off of my 1st place placing from the previous week at the 2001 NPC GA, I knew I was on target. The only exception this time was that I actually went through with the carb depletion/carb loading phase. I will outline the nit picky details from the final week of contest preparation which varies a little from the previous week.

-MON-(carb deplete day 1)
(note: each meal consisted of 6-8 oz turkey or chicken, 1.5 cups salad w/ Italian dressing, and plenty of water)
8:30 AM wake up, 2 tabs Extreme Ripped Fuel or 4 tabs Hydroxycut. 2 g gln, 1 g Vit. C
8:45 AM cardio session #1
9:30 AM meal #1, 1 multivitamin, 1 antioxidant, 1 Joint Fuel, 1 g gln, 1 g vit. C, 400 IU Vit. E
11:30 AM meal #2, 1 Joint Fuel, 1 g vit. C
1:30 PM briefly train chest/back, cardio session #2
2:30 PM meal #3, 1 Joint Fuel, 1 g vit. C, 2 g gln
5:30 PM meal #4, 1 Joint Fuel, 1 g vit. C, 2 g gln
8:30 PM meal #5, 1 Joint Fuel, 1 g vit. C, 2 g gln, 1 antioxidant, 400 IU vit. E
11:00 PM cardio session #3
12:00 bedtime

-TUE-(carb deplete day 2)
8:30 AM wake up, 2 tabs Extreme Ripped Fuel or 4 tabs Hydroxycut. 2 g gln, 1 g Vit. C
8:45 AM cardio session #1
9:30 AM meal #1, 1 multivitamin, 1 antioxidant, 1 Joint Fuel, 1 g gln, 1 g vit. C, 400 IU Vit. E
11:30 AM meal #2, 1 Joint Fuel, 1 g vit. C
1:30 PM briefly train chest/back, cardio session #2
2:30 PM meal #3, 1 Joint Fuel, 1 g vit. C, 2 g gln
5:30 PM meal #4, 1 Joint Fuel, 1 g vit. C, 2 g gln
8:30 PM meal #5, 1 Joint Fuel, 1 g vit. C, 2 g gln, 1 antioxidant, 400 IU vit. E
11:00 PM cardio session #3
12:00 bedtime

-WED-(carb load day 1)
(note: each meal consisted of 6 oz turkey or chicken w/ 6 oz sweet potato, 1 cup salad w/Italian dressing, and plenty of water)
8:30 AM wake up, 2 tabs Extreme Ripped Fuel or 4 tabs Hydroxycut. 2 g gln, 1 g Vit. C
8:45 AM cardio session #1
9:30 AM meal #1, 1 multivitamin, 1 antioxidant, 1 Joint Fuel, 1 g gln, 1 g vit. C, 400 IU Vit. E
11:30 AM meal #2, 1 Joint Fuel, 1 g vit. C
12:30 PM 4 oz sweet potato, 1 g vit. C
1:30 PM briefly train chest/back, cardio session #2
2:30 PM meal #3, 1 Joint Fuel, 1 g vit. C, 2 g gln
4:00 PM 4 oz sweet potato, 1 g vit. C
5:30 PM meal #4, 1 Joint Fuel, 1 g vit. C, 2 g gln
7:00 PM 4 oz sweet potato, 1 g vit. C
8:30 PM meal #5, 1 Joint Fuel, 1 g vit. C, 2 g gln, 1 antioxidant, 400 IU vit. E
11:00 PM 4 oz sweet potato, 1 g vit. C
12:00 bedtime

-THU-(carb load day 2)
8:30 AM wake up, 2 tabs Extreme Ripped Fuel or 4 tabs Hydroxycut. 2 g gln, 1 g Vit. C
8:45 AM cardio session #1
9:30 AM meal #1, 1 multivitamin, 1 antioxidant, 1 Joint Fuel, 1 g gln, 1 g vit. C, 400 IU Vit. E
11:30 AM meal #2, 1 Joint Fuel, 1 g vit. C
12:30 PM 4 oz sweet potato, 1 g vit. C
1:30 PM briefly train chest/back, cardio session #2
2:30 PM meal #3, 1 Joint Fuel, 1 g vit. C, 2 g gln
4:00 PM 4 oz sweet potato, 1 g vit. C
5:30 PM meal #4, 1 Joint Fuel, 1 g vit. C, 2 g gln
7:00 PM 4 oz sweet potatoe, 1 g vit. C
8:30 PM meal #5, 1 Joint Fuel, 1 g vit. C, 2 g gln, 1 antioxidant, 400 IU vit. E
11:00 PM 4 oz sweet potato, 1 g vit. C
12:00 bedtime

-FRI-(carb load day 3)
(Note: I began to pull my water back today)
9:00 AM wake up
9:30 AM Meal 1 (6 oz turkey breast, 6 oz sweet potato, a few sips of water, 1 g vit. C)
11:00 AM 4 oz sweet potato, a few sips of water, 1 g vit. C
12:30 PM Meal 2 (same as meal 1)
2:00 PM 4 oz sweet potato, 1 g vit. C
3:30 PM Meal 3 (same as meal 1)
5:00 PM 4 oz sweet potato, 1 g vit. C (no more carbs at this point)
7:00 PM 8 oz turkey breast, 1 g vit. C
10:00 PM 8 oz chicken breast, 1 g vit. C

-SAT-
6:00 AM wake up
6:30 AM meal #1 (6 oz turkey breast), 1 g vit. C, just enough sips of water to get turkey down
9:00 AM check in
10:00 AM prejudging
12:00 PM meal #2 (6 oz turkey breast), 1 g vit. C, just enough sips of water to get turkey down
4:00 PM meal #3 (6 oz turkey breast), 1 g vit. C, just enough sips of water to get turkey down
7:00 PM night show begins

Once I started to pull my water back Friday morning, I just relaxed and ate my meals as outlined and sipped on my water. This is when mental focus really counts. My secret this time was that I set my watch to go off every few minutes and would take a sip whenever the watch would beep. It may sound weird but it worked for me. I also decided to cut my carbs midway through Friday b/c I didn't want to over-carb and come in smooth as I have in previous shows. Since carbs retain water and I didn't want excessive amounts of water to hinder my definition, I cut my carbs at 5:00. From that point, all I ate was protein. Protein acts somewhat as a diuretic as does Vitamin C. That's why I was taking excessive amounts of that antioxidant when the show got closer. I won't explain the chemistry behind this as of yet but just know that it worked. As you can see, I didn't change much from the previous week leading up the 2001 NPC GA. The only major difference was when I decided to pull my water back and the carb depletion/loading phase.

I'm still experimenting with my body as should everyone else. What works for me may not work for you. It's your job to pick and choose and determine what is best for you. Hopefully, I have shed some insight on some of the questions any bodybuilder has on the last week prior to competition. If not, feel free to e-mail with any questions you may have and I will do my best to answer them. Also, check out the pics from the contest below. Until next time, train hard, train smart, stay focused!

Final Week Contest Preparation!
psom@yahoo.com

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