Bodybuilding Plans And Journal: Week 5 - Self Presentation!

This is sort of a my path to the 2003 competitive season. I have decided to post my weekly plans to the world in attempt to show you the way. #5
This Is Week #5. Click here for Week #1.

Hello everyone! Welcome to my weekly goals and objectives page/journal. This is week #5. It is sort of a "Dino's path to the 2003 competitive season" page. I have decided to post my weekly plans to the world in attempt to "show you the way." I want to show you that natural bodybuilding can be done if you have the drive to do so.

WEEK #5

Topic of the Week: Why Self Presentation Is Vital & How It Will Assist You In Becoming An Outstanding Bodybuilding / Fitness Authority!

Success is not always a gifted or given trait. I list in my weekly goals that "I must constantly remember what my goal for the 2003 competitive year is (NPC Team Universe)! I must present myself as a National level bodybuilder. I need to be assertive, proud, maintain eye contact, realize who I am becoming and live it out. I need to do this to be where I want to be next year and to represent my sponsors (Bodybuilding.com) with honor." Having said that it is important to know that success can be learned through modeling previous successors. If you know anything about me you would know that my bodybuilding mentors are Maris Lee for his overall knowledge and expertise in the realm of bodybuilding and Skip LaCour for giving all of the natural guys hope while showing us the way.

Every profession whether it be bodybuilding or any other profession holds several successful personnel. Bodybuilding is unique because it is not necessarily a mainstream sport. Therefore, making the successful individuals available for role modeling very few. This can become a challenge for a young aspiring bodybuilder/fitness competitor to find a mentor. Mentors are great! Once you have a mentor you can begin to model their behavior, which is of course going to be successful in nature, and begin to reap the benefits that they are teaching to you. If success is already in place and is working what do you think will happen if you follow someone already whom is already in a successful path? SUCCESS! This is one of the primary reasons that I decided to begin this weekly journal, to further benefit you I will give you some great ways in which to present yourself as an up and coming successful bodybuilder through this article.

One of your primary objectives as a bodybuilder/fitness authority should be centered on helping others. By assisting others you reverse the role from student to teacher. Once you do this you will realize that you have what it takes to peruse your dreams and you too can be a mentor. Once you begin to help others the reward has a sort of snowball effect. You will see people in the gym and they are all of a sudden asking YOU for advice. You begin to get hundreds of e-mails from people across the world asking YOU for advice. Someone spots you at a bodybuilding competition and recognizes YOU as a great bodybuilder. The feeling that these events yield to an individual is one of true success. These traits do not just happen the day you decide to switch the roles, you must consistently carry yourself as if you were a great coach, teacher, mentor, friend, role model, motivator, and philosopher.

Now, do not go thinking, "well I am nobody yet…I will be someone someday and then I can do these things". Helping people meet their goals has less to do with how you look and what you have done up to this point on your journey to success. Your success will be determined through the value you add to the other's lives. If one of your main priorities is to help others meet their goals you are well on your way to success yourself.

Part of switching the roles from student to teacher is finding yourself. Having a little charismatic touch can be of great benefit to you. Charisma can be described as having a "special" magnetic appeal or charm. Knowing this you can se that having charisma is an admirable trait for anyone to have, particularly you, a bodybuilding / fitness authority. There is not one single way to act in order to be considered charismatic by others. There are however several ways for you to carry yourself in order to be considered charismatic. You can be just about any type person and still pull off the charismatic style.

People that are assertive, passive, loud, quiet, flamboyant, subdued, trendy, or conservative can still pull it off. So what does it, what makes one charismatic? Simply being 100% confident with who you are will give you this appeal. When you are confident in yourself and goals in every situation that life brings to you, you will be seen as charismatic. If Ronnie Coleman walked up to you today, looked you in the eye and said, "So you want to be a professional bodybuilder huh" how would you react? Would you nervously look down and say yes nervously thinking gees this dude is huge what was I thinking…I will never be that size or would you look him right back in the eyes and say "Ronnie, not only do I want to - I will and this is my plan etc…" The second answer would be the more charismatic and positive answer, the type of an answer that a successful authority would give. So in short, you must be comfortable with yourself and who you are.

Another important aspect of becoming a teacher is realizing the fact that teachers are always learning and striving for a higher level. As a bodybuilding / fitness authority you too should continually strive to continue your education on subjects pertaining to your field. Learn as much as you can about training, nutrition, supplementation, and motivation. Just because you are successful now does not mean that there are not better ways out there. Furthermore, you should continue improving your speaking skills, business knowledge, level of physique, and presentation skills. Doing the latter will help you hold a positive image, which is important to have as a teacher/ authority.

It is important to realize that as a professional we must always look upon our profession with respect, belief, and honor. Treating your profession, which is bodybuilding and fitness related, with respect shows others that your field deserves respect. Furthermore, doing this day in and day out will make people have respect for what you do. Never be afraid or embarrassed to reveal the passion and excitement that you have for what you do.

Always take what you do seriously. I often have friends, particularly girls, teasing me about what I do. They say things like he has to wear Speedos and he puts oil all over himself. They also think weird things like I will hurt myself from straining while posing on stage. Truth be told, they know nothing about the sport. I always correct them and tell them that I do not use oil and as an NPC athlete we are not allowed to wear Speedos. These people look at my passion, my profession, and my sport like it would be some sport of strip act or freak show. It is so far from that as you know, but until I stand up for what I do they will go on thinking these bizarre things about bodybuilders in general.

Conducting yourself in a successful businessperson's manor is also of extreme importance. Be thorough and follow through with your promises. Make plans and stick to them this will keep you on track all of the time. Getting behind makes it extremely difficult to catch up to an already hectic schedule. Plan ahead in days, weeks, and months and review you plans regularly.

This next one is really important and I try to do this regularly. Try to carry yourself with true certainty, confidence, and pride. You must be able to do this at all costs-even when you do not feel 100% certain, confident, or proud. Try to act the way that you want to feel. How you carry yourself reflects how you think and feel at that given time. Always sell yourself to others as a positive individual. You are always in the spot light. If your goal is to become outstanding in the fitness industry then you must always present yourself in that manor. Carrying yourself with these traits is a learned skill, which can be developed over time. With work it can and will be done. I work on these area every day. Just as I am building up my physique "day by day" I am building up my image. Both take time but the more I work on them the better they become (1).

References:

1. La Cour S. "Presenting yourself as an outstanding bodybuilding and fitness authority" AST Sports Science. http://www.ast-ss.com/articles/article.asp?AID=107. 14 Oct 2002.

Training

My training has not changed from 2 weeks ago. Click that link for my full training guide, with my split, reps, poundages, sets and a printable training log.

Cardio

A goal of mine this year is to stay in shape year round. This means that performing cardio in the off-season is a necessity. Therefore I am committed to following my cardiovascular program all year long. I start my day off by doing 15 minutes of Max-OT style cardio on my treadmill at home every morning! I wake up extra early sacrificing a little sleep, but I never miss remember my article from week one, I just do what I am supposed to do. The intensity level is considerably lower than it would be during the competition season but I am still burning kilocalories and cranking up the old metabolism.

Weekly Cardio Program:

Machine: Treadmill
Time: 15 minutes + 5 warm up minutes
Miles Per Hour (Increase speed every five minutes): 1.8 - 2.5 - 3.0 - 3.4

I sometimes get on the elliptical machine on the weekends at the health club when I train in the morning. I used the max incline and a resistance level of 1. I keep my revolutions per minute at 160 or above. I go 5 min pedaling forward for glutes & hamstrings, 5 minutes back pedaling for quadriceps, and repeat the first 5 minutes over again. I like the elliptical it gives me a break from the treadmill and it is really smooth on the joints.

Weekly Goals & Objectives

I love setting short-term daily, weekly, monthly, and yearly goals. Goal setting is a great habit. Once you set and accomplish your smaller daily goals your larger scale goals have moved that much closer to being accomplished. Great days compiled over a consistent time period equal results in the end. To improve my performance every day of the week, I outline my goals and objectives. These are things that I must accomplish during the week in order for it to be considered a successful one. Each week I will review how well I did in attempting to accomplish them.

My goals for the week were:

  1. Maintain my consistent protein intake throughout the week and follow my nutritional plan 100%.

    I managed to do this as best as I could have. I was away in the rugged terrain of Laredo Texas for 4 days. I stocked up with tuna fish, green beans, chicken, and spinach all in canned form in order to meet my protein needs. I also use some protein supplementation for ease and a quick protein source.

  2. I must follow my supplementation plans 100% every day of the week.

    I met these requirements with the exception of l-glutamine and creatine. I cycled off of these supplements for four days. I knew that it would be almost impossible to keep up with this so I decided to come down. I have not been off of these two supplements since early July and the break may have been needed. All other supplements were taken accordingly.

  3. I must use an intelligent weight selection when training. I need to concentrate on working and building the muscle utilizing great execution during training. I must get inside the muscle mentally to understand what I am doing during each exercise. I must attempt to go as heavy as possible while maintaining perfect form and execution during the movements.

    I managed this 100%. My weight selections may have went down, but the results were worth it. I really get into the muscle and understand what is happening, it is great. These things will ultimately result in muscular hypertrophy.

  4. I must complete my cardio sessions, which are scheduled every morning. They will be done according to the prescribed intensity or with an increased level of intensity.

    I did not manage to do this! I did however keep really active walking in rugged terrain and in the hot sun all day long. I did not have any cardio equipment with me, but I know that I was getting all of it in regardless. I will not miss one day this week because cardio is crucial to my conditioning next year!

  5. I must constantly remember what my goal for the 2003 competitive year is (NPC Team Universe)! I must present myself as a National level bodybuilder. I need to be assertive, proud, maintain eye contact, realize who I am becoming and live it out. I need to do this to be where I want to be next year and to represent my sponsors (Bodybuilding.com) with honor.

    I am really getting good at this although I am still not where I want to be. I want to be more confident in my goals, appearance, and presentation. A step ahead in progress no doubt.

  6. I must begin to consume an nocturnal meal. I will set an alarm and wakeup during the night to down a protein drink. This will keep me anabolic at all times, which is critical during the off-season. It is all about being anabolic and growing muscle right now.

    This one is now right on track. I have been eating a few pieces of slices turkey (20-30 rams of protein) or downing pre-made a protein. I realize the importance of this nocturnal meal and the effort is not that difficult. I find my self-falling right back to sleep, which is great. I really feel that this is benefiting me. I know that I only begun doing this 3 weeks ago, but I just feel good about the decision I made to go with this. I like the theory behind it and I believe in it.

My goals for the week are: (SAME AS BEFORE)

  1. 1. Maintain my consistent protein intake throughout the week and follow my nutritional meal pattern, which I have recently posted 100%. I also will begin to keep a log once again.

  2. I must continue to follow my supplementation plans 100% every day of the week.

  3. I must use an intelligent weight selection when training. I need to concentrate on working and building the muscle utilizing great execution during training. I must get inside the muscle mentally to understand what I am doing during each exercise. I must attempt to go as heavy as possible while maintaining perfect form and execution during the movements.

  4. I must complete my cardio sessions, which are scheduled every morning. They will be done according to the prescribed intensity or with an increased level of intensity.

  5. I must constantly remember what my goal for the 2003 competitive year is (NPC Team Universe)! I must present myself as a National level bodybuilder. I need to be assertive, proud, maintain eye contact, realize who I am becoming and live it out. I need to do this to be where I want to be next year and to represent my sponsors (Bodybuilding.com) with honor.

  6. I must continue to consume a nocturnal meal. I will set an alarm and wakeup during the night to down some protein. This will keep me anabolic at all times, which is critical during the off-season. It is all about being anabolic and growing muscle right now.

Current Supplementation Plan

Daily Supplement Regimen:

Pretty much the same as before.

3000 mg Vitamin C
Multivitamin
Vitamin E
Vitamin A
30 grams L-Glutamine (spread through day)
15 grams of Creatine Monohydrate (post cardio/workout)
Nighttime ZMA
Glucosamine
EFAs
Calcium
Ripped Fuel** (Progressed to two capsules 40-30 minutes before training with weights and sometimes in the morning)

Nutrition

Same as last week. Here is the information again.

Current Nutrition Plan

Imust inform you all that the meal patter I have posted here is an idea of how I would like to eat and how I strive to eat. I do not always break 500 grams of protein every day. I do always break 300 grams every day. Many of you were concerned with my high protein intake, I assure you that I am doing fine. My kidneys are healthy and I flush my body every day. I think some of you need to have faith and break mental barriers and try new approaches to nutrition. Just because a textbook or M.D. told you that high protein intake diets were bad for your health does not necessarily mean that they know what they are talking about. If you are non-immunocompromised then I feel that a safe approach to a diet related to mine is healthy.

At this point I am concerned about being precise concerning my nutrient totals. I am particularly concerned about taking in at least 300 grams of protein a day. Additionally, I take all of the supplements listed above, but the times vary somewhat depending on when I can "down" a meal to take my supplements with. I am beginning to keep a food log once more. However, it will follow this set meal pattern as much as possible. I began to prepare for the 2003 contest season and I will maintain a log/patterned program and eat according to a strict meticulous schedule for the rest of the season. I need to stay in the habit of keeping a log and make it part of my life as a bodybuilder.

Meal #1 Pre-Cardio (5:30 AM) Protein Carbs Fat
1 Scoop 4 Scoops VP2
10-20oz H2O
24
0
1
0
. 5
0
Meal #2 Post-Cardio (7:00 AM) Protein Carbs Fat
1/2 lb. Ex. Lean Ground Turkey
1 Can Tuna Fish
1 Can Green Bean
1 T Promise
40
32.5
*1.75
0
0
0
**3.5
0
2
2.5
0
0
Meal #3 (8:00 …amp;quot;till empty) Protein Carbs Fat
4 Scoops VP2
1 Gallon H20
96
0
4
0
2
0
Meal #4 (1:00 PM) Protein Carbs Fat
2 Cans Tuna Fish
1 Can Green Bean
1 T Promise
65
*1.75
0
0
**3.5
0
5
0
0
Meal #5 (3:30 PM) Protein Carbs Fat
2 Cans Tuna Fish
2 Can Green Bean
1 T Promise
65
*1.75
0
0
**3.5
0
5
0
0
Meal # 6 (5:30 PM) Protein Carbs Fat
1/2 lb. Ex. Lean Ground Turkey
1 Can Tuna Fish
1 Can Green Bean
1 T Promise
40
32.5
*1.75
0
0
0
**3.5
0
2
2.5
0
0
Meal # 7 (7:30 PM) Protein Carbs Fat
3 Chicken Breast
1 Can Green Beans
1 T Promise
75
*1.75
0
0
**3.5
0
5
0
0
Meal # 8 (9:30 PM) Protein Carbs Fat
12 Egg Whites
2 Can Green Beans
1 T Promise
42
*1.75
0
0
**3.5
0
0
0
0
Meal #9 (1:00 AM) Protein Carbs Fat
2 Scoops VP2
10-15 oz H2O
48
0
2
0
1
0
Additional Essential Fats: Protein Carbs Fat
4 Organic Flax Oil 0 0 4

TOTALS:

570.5g Protein = 2282 Kilocalories

28g Carbs = 112 Kilocalories

31.5g Fat = 283.5 Kilocalories

2677.5 = Total Kilocalories

*Not a significant source of protein, however it is added into the calorie count due to the possibility of it finding its counterpart to become complete.

**Half of the carbohydrate count was removed due to the fiber content and the human body's inability to digest fiber.

This meal pattern is slightly flexible. I may substitute green beans for another fibrous vegetable or a lean protein source for another, but in general this is what I have been doing. The gallon of protein described in meal #3 is the backbone to constant amino acid replenishment. I sip on this thing all day long. But I manage to finish it every day. It really helps give me piece of mind concerning muscle protein sparing.

This is the schedule of a non-training day. The only difference is the addition of carbohydrates on the training days. I sip on a glycogen replenishment drink during training, which consists of 100 grams of carbohydrates. I do the same for my post workout meal, which immediately follows my training session. As you can see the total carbohydrates taken in on a "training day" will get bumped up by 200 grams. After the post training meal I begin to consume foods amongst the regular scheduled meal pattern within an hour or two following the post training meal/replenishment drink.

References 1. La Cour S. "What's stopping you?" Skip La Cour's Mass Machine. Web Site Link. 26 Sept 2002.

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