My Detailed Plan From 12 Days Out From My Contest!

Here is EVERYTHING that I will be doing each day from 12 days out to the day of the contest. Learn about my cardio, posing, training, diet and more. A great guide for others who are looking to get in perfect shape for their next contest!
Here is everything I will do for the 12 days leading up to the show!

Sunday - June 16, 2002

Father's Day = Rest & Relaxation

I did everything that I needed to do this weekend including resting up for the final 12 day count down until the Mr. New Orleans. I actually allowed myself to get a great carb up and not do any cardio today. This was tough to convince myself that I needed this break. I rationalized and knew that it would actually help me; I managed to do it no cardio today.

I have planned my 2 full hours of cardio out for tomorrow and I am really looking forward to them tomorrow. These sessions will be strong and I will make sure to stay focused and go full tilt while giving my best effort.

I also plan to get plenty of sun time in too. This is priority as it will help my skin tone and tighten up. I Will spend some extra time lying out by the pool.

I think that this was a productive weekend and the rest was well past due. I maintained my nutritional plan 100%, as always, and I completed all of my scheduled tasks. It was a great way to begin the final decent into my final 12 days before the show.

Posing

Preformed the mandatory poses only. Click here for videos on how to do the mandatory poses.

Training

None.

I needed the rest to recuperate and to let me get even hungrier for the big 12 day count down.

Diet Change

For the next four days I will consume 250-300 grams of protein each day. I will eat a high fiber diet as vegetables give me the much needed, fiber, and keep my metabolism cranked up as my body works on digesting the vegetables. I will be following the usual low carb diet regimen which I always use. I will add in a few good fats when I feel really down but no more that 5-10 grams at a time. This will set me up for a great quasi-glycogen load on Friday; it will get my body ready to soak up the carbs next week.

(At least (1) Gallon of Water/Day)

*I follow the same schedule 4 days a week

This reduction and reload method will be the ticket to getting me into excellent position for peaking out next week. It also helps me to burn more fat.

The plan is to follow this until next week then I begin the final week of nutrient manipulation AKA "The PEAK".

Cardio Change

I now have no fear of losing any muscle as I know that my strategy is bullet poof and a must in order to get that look that I have always wanted. I have planned my 2 full hours of cardio out for tomorrow and I am really looking forward to them. These sessions will be strong and I will make sure to stay focused and go full tilt while giving my best effort.

It is vital for me to attack one session at a time from now on. That is how its been done the past 17 weeks and that is how I will do it until the Mr. Louisiana. There is no time to slack off now; I am asking 100% from myself. I am going to leave off in the words of Jeff Willet "Gotta be a Tank"!

Monday - June 17, 2002

-12 Days out = Keep busy, busy, busy!

I did everything that I needed to do today and I am damn proud of that fact! The final 12 day count down has arrived and the Mr. New Orleans will be here soon. I managed to do all scheduled tasks today and it was tough but I feel great about it. I looked at the schedule as if I did not have a choice I had to do it. I stopped looking for excuses and just got to it and it worked. It is now that I must give 100% everyday no matter what and I am going at it full tilt.

I have another 2 full hours of cardio scheduled for tomorrow and I am really looking forward to trying to top my 6 intensely challenging sessions that I did today. These sessions will be strong and I will make sure to stay focused and go full tilt while giving my best effort as always.

I also plan to get plenty of sun time in too again tomorrow. I was able to soak up about 40 minutes but the clouds were overcast and the time was not as quality as I would have liked it to be. This is priority as it will help my skin tone and tighten. I Will spend some extra time lying out by the pool again tomorrow.

I maintained my nutritional plan 100%, as always, and I completed all of my scheduled tasks. It was a great way to begin the final decent into my final 12 days before the show.

Posing

Preformed the mandatory poses only. I had my mother run me through the mandatory poses twice. I go once with the mirror and once without. I feel this is the most important aspect of winning or losing because you must know how to show your physique. Posing needs to be given more credit than it has. I am a great poser, but I really work at it.

Training

Quadriceps:

I had an okay training day. I felt strong and really worked the muscles I was in a bad mood and do not really know why but I got through it and I feel fine now. The big 12 day count down is here!

Diet Change

For the next four days I will consume 250-300 grams of protein each day. I will eat a high fiber diet as vegetables give me needed fiber and keep my metabolism cranked up as my body works on digesting the vegetables. I will begin to use a lot of spinach as this food is primarily fibrous and filling. I will be following the usual low carb diet regimen which I always use. I will add in a few good fats when I feel really down but no more that 5-10 grams at a time. I added in eight from lean beef and it really allowed me to get through the day. Doing this will set me up for a great quasi-glycogen load on Friday; it will get my body ready to soak up the carbs next week for my big peak for the Mr. New Orleans.

(At least (1) Gallon of Water/Day)

*I follow the same schedule 4 days a week

This reduction and reload method will be the ticket to getting me into excellent position for peaking out next week. It also helps me to burn more fat from storage.

The plan is to follow this until next week then I begin the final week of nutrient manipulation AKA "The PEAK".

Cardio Change

I now have no fear of losing any muscle as I know that my strategy is bullet poof and a must in order to get that look that I have always wanted. I have no choice but to do the assigned cardio regimen. I have planned for 2 full hours of cardio for tomorrow and I am really looking forward to them. These sessions will be strong and I will make sure to stay focused and go full tilt while giving my best effort.

It is vital for me to attack one session at a time from now on. That is how it has been done the past 17 weeks and that is how I will do it until the Mr. Louisiana. There is no time to slack off now; I am asking 100% from myself. I truly feel that I gave that today and I am ecstatic. I am going use the phrase the Jeff Willet used while preparing for his win last year at the team universe "Gotta be a Tank"! That is my motto for the final contest season preparation time period.

Tuesday - June 18, 2002

-11 Days out = Busy, busy, busy...almost too busy!

I did everything that I needed to do today and I am damn proud of that fact! But I am not going to lie it was hell. I hated today and I cannot afford to have another day like today when preparing for a show, NEVER! I let some off the schedule item be added on to my already full load and ended up stranded with no food. I was very stressed out today. Well let us move on because long story short I learned a lesson today! The good thing is that I did not slack and still did all of my training and cardio sessions!

As you know the final 11 day count is upon us and the Mr. New Orleans will be here soon. I managed to do all scheduled tasks today and it was stressful as I stated before, but I feel great about it now that it is over. I looked at the schedule as if I did not have a choice I had to do it. I stopped looking for excuses even through this stressful day and bit the bullet and got through the day always striving for excellence. It is now that I must give 100% everyday no matter what and I must go at it full tilt.

I have another 2 full hours of cardio scheduled for tomorrow and I am really looking forward to trying to top my 6 intensely challenging sessions that I did today, which consisted mostly of swimming. These sessions must be super strong and I must stay focused and go full tilt while giving my best effort as always. "I gotta be a Tank"!

I also plan to get plenty of sun time in too again tomorrow. I did not get the full 40 minutes that I planned on today but I did manage to get 30. This tan time is priority because it will help my skin tone (color wise) and tighten. I will spend some extra time lying out by the pool again tomorrow.

I maintained my nutritional plan 100%, as always. Even though I did not have food with me as I should have I stopped and bought a container of soy protein to keep me amino acid pool full. It was a hard lesson to learn but I made it.

Posing

Preformed the mandatory poses only. I had my mother run me through the mandatory poses twice. I go once with the mirror and once without. I feel this is the most important aspect of winning or losing because you must know how to show your physique. Posing needs to be given more credit than it is given. I am a great poser and I really work at it. I work hard too.

Training

Back & Traps:

I had a good training day asides from the overall rating of the day this was the best part of he day. I good and really worked the muscles. The big 11 day count down is here! I was a tank in the gym today!

Diet Change

For the next four days I will consume 250-300 grams of protein each day. I will eat a high fiber diet as vegetables give me needed fiber and keep my metabolism cranked up as my body works on digesting the vegetables. I will begin to use a lot of spinach as this food is primarily fibrous and filling. I will be following the usual low carb diet regimen which I always use. I will add in a few good fats when I feel really down but no more that 5-10 grams at a time. I added in eight from lean beef first thing in the morning and it really assisted me in getting through the day. Doing this will set me up for a great quasi-glycogen load on Friday; it will get my body ready to soak up the carbs next week for my big peak for the Mr. New Orleans.

(At least (1) Gallon of Water/Day)

*I follow the same schedule 4 days a week

This reduction and reload method will be the ticket to getting me into excellent position for peaking out next week. It also helps me to burn more fat from storage.

The plan is to follow this until next week then I begin the final week of nutrient manipulation AKA "The PEAK". This will begin early Wednesday morning.

Cardio Change

I now have no fear of losing any muscle as I know that my strategy is bullet poof and cardio is a must in order to get that "look" that I have always wanted. I have no choice but to do the assigned cardio regimen. I have planned for 2 full hours of cardio for tomorrow and I am really looking forward to them. These sessions will be strong and I will make sure to stay focused and go full tilt while giving my best effort.

It is vital for me to attack one session at a time from now on. That is how it has been done the past 17 weeks and that is how I will do it until the Mr. Louisiana. There is no time to slack off now; I am asking 100% from myself. I can not let things mess with the schedule anymore, never! I am going use the phrase the Jeff Willet used while preparing for his win last year at the team universe "Gotta be a Tank"! That is my motto for the final contest season preparation time period.

Wednesday - June 19, 2002

-10 Days out = Busy, but Productive!

This has been a really strong day. Mentally and physically challenging but I am a tank! My workout was great, my cardio, well lets just say I did 2 hours and 10 minutes of intense cardio today! I've been right on the money with my nutrition plan, as always.

I know that I need to give 100% over these final few, very vital weeks of preparation, but I am prepared to do so. It is time to dig even deeper. Just when you want to give in you pull out of it and go harder! You must dive in deep and go for it with everything that you have.

Training

Chest & Shoulders:

The momentum was great during training. With less than 10 days till the Mr. New Orleans, I am very aware of the importance that each day has on my peak. I need to make everything out of everything at this crucial time. I had zero interruptions today and that helped me have a very productive day!

Focus is important and it becomes even more important as the show approaches. The demands increase and I must be strong and meet those demands to my best potential. I focus on one task at a time setting daily, hourly, and even goals by the minuet to be successful each day.

Cardio

All I can say is grueling but done! I did 7 separate hard 10 minute session today through swimming, recumbent bike, and treadmill. I always equal or better what I did the previous day and I always obtain my goal. It is rough but I am doing it! I try to visualize my gluteus and the way I want to look at the show. I remind myself of how hard I have been working and I get through the sessions. They are like 10 minute gut checks. I was happy with all of my efforts today, I gave them everything!

"Gotta be a TANK" and the Tank gotta run in high gear!

Thursday - June 20, 2002

-9 Days out = Hit the wall but stayed on track!

Today was going to be rough, I knew this! I have been down for four days straight and the tank is well past empty. I am digging deep. Aside the feeling I still managed to do everything that I wanted to do I just did not do them with the enthusiasm that I would have liked to have done them with. Mentally and physically challenging is not the words to describe today, but I am a tank, A tank with a goal! My workout was great, my cardio, was treacherous but I managed to do 2 hours and 10 minutes of cardio today! I add some fat into the diet as it helped me get through the day. This was an educated decision and a must. I was pulling hard today. The form of fat that I choose was soy nut butter.

I know that I need to give 100% over these final few, very vital days of preparation. It is a mind game and a gut check here on out. With the Mr. New Orleans right around the corner and with the Mr. Louisiana two weeks following I have to be a Tank always!

Training

Hamstrings & calves:

The momentum was great during training though it did not start out that way. I am very moody right now but I know that tomorrow I will feel like a million bucks when I carb up. With less than 9 days till the Mr. New Orleans, I am very aware of the importance that each day has on my "peak". I need to make everything out of everything at this crucial time.

Focus is important! It becomes even more important as the show approaches, but at the same time it becomes much more difficult. I wanted you people to know that I go through tough times too. But I get going just as well. The demands increase ever second. I focus on one task at a time setting daily, hourly, and even goals by the minuet to be successful each day.

Cardio

All I can say is grueling but done! It is rough! I try to visualize my gluteus and the way I want to look at the show. I remind myself of how hard I have been working and I get through the sessions.

"Gotta be a TANK" and the Tank gotta run in high gear even when it feels like you are spinning your wheels! Stay strong and break free of the norm!

Friday-Sunday - June 21-23, 2002

Busy Moving, Training, Posing, and Cardio = The Wall

I did a lot over the past few days. I am moving and I was out of town taking care of business and preparing for a show. This is tough work, but you know me I never neglect my duties. I managed to do it all. I had a great carb up on Friday and look really good. Full, vascular, striated and I felt great but boy did I ever need it. I had a great discussion with my nutritionist, Maris Lee. We decided that the increased cardio regimen had brought me to a beyond spent state on Thursday. Thursday I literally hit the wall. It felt as if I was stuck in quick sand all day long. My cardio sessions were lacking and I was dragging. I stuck in there and made it through the day with the help of some sot nut butter (30 grams through out the entire day). He said that that was a smart move and not to worry about it. I will now be trying out another strategy and it is called keeping busy and active and doing at least 2 hours of cardio in one form or another until the Mr. New Orleans.

I have been contest dieting for 19 Weeks now and it is really taking its toll. But you know what? That is what I want. It sounds odd but when you are in that environment you know that you are pulling from stored body fat. I have plenty of muscle and I am going for a super shred look!

I have planned my 2 full hours of cardio out for tomorrow as I have been doing and I am now trying to incorporate more enjoyable sessions like walking with my dog, Lady. I believe at this point it is better to stay alive in the game and change strategy than it is to give in. So... I can manage this new regimen and if and when I feel energetic I will do some kick but type of cardio. I will make sure to maintain focus and go full tilt while giving my best effort as I always do.

I also NEED to get plenty of sun time in. I feel that I am too light for being this close to the show. We have been having showery weather and that is a major contributing factor but if my luck does not change by tomorrow I will buy some tanning sessions at the local gym. This is priority as it will help my skin become tone and tight.

This was a difficult yet necessary and productive weekend. I maintained my nutritional plan 100%, as always, actually Maris made me eat some carbohydrates that I would not have eaten on Saturday as he felt that I needed the extra boost to get me through Wednesday morning when I begin to super compensate for the Mr. New Orleans. I feel good about my peak for this show. I look better than I did when I look the Bantam Division at The 2002 Southern Classic, and I am anxious to see how I match up against those bigger competitors. I am now beginning the final decent to the Mr. New Orleans, I am 6 days out.

Posing

Preformed the mandatory poses only this weekend. I also attended a posing seminar to refresh my technique.

Training

21st Arms.

22nd None.

23rd Depletion training began today.

I began to deplete the muscles of glycogen that I put in on Friday and Saturday. I do a little of each body part and I will do this up to Wednesday morning before the big carbo load commences.

Cardio Change

I now have no fear of losing any muscle as I know that my strategy is bullet poof and a must in order to get that look that I have always wanted. I have planned to conduct at least 2 full hours of cardio each day in some form or another. These sessions will be smart sessions and I will make sure to stay focused and go full tilt while giving my best.

It is vital for me to attack each day's sessions and assure that I get through them. I like scheduling them in because if they are on the schedule I have to do them to stay on track. That is pretty much how it has been done the past 18 weeks and that is how I must do it until the Mr. Louisiana. There is no time or room for slacking off now. I am asking 100% from myself. "Gotta be a Tank"!

This will be the last report that you get until the results are out so think about me on June 29th as I compete in the Battle of Mr. New Orleans.

Projected Plans

Monday-Wednesday morning:

Diet

High Protein 250-300 grams. Low carbs (all fiber). Low fat (under 30 grams).

Training

Depletion training.

Cardio

At least 2 hours each day. About 20 minutes Wednesday morning.

Wednesday-Friday morning:

Diet

High carbs 800 grams on Wednesday & 400 grams on Thursday. Low Protein. Low fat. Half Gallon on Friday before 5:00pm & none on Saturday (sips only).

Training

None.

Cardio

About 20 minutes Wednesday morning.

Friday - Saturday morning:

Diet

Must make assessments with the mirror.

Training

None. Saturday Pump up at the show while munching on Skittles!

Cardio

None.

Dino Paul Pierce, CFT (III)
B.S. Dietetics
Natural Bodybuilder