Bodybuilding Plans And Journal: Week 6 - Year Of The Sacrifice!

Some of the topics that you will be learning about over this next year via my research will be centered on the powerful hormone insulin, the glycemic index, individualisms concerning certain foods and their response to GI rated foods,


This Is Week #6. Click here for Week #1.

Hello everyone! Welcome to my weekly goals and objectives page/journal. This is week #6 of roughly 38 weeks of intense bodybuilding preparation material. It is a "Dino's path to the 2003 Team Universe competition" 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. This year I am preparing to make my national debut in New York, New York. Follow me through my preparation and learn the ways of warrior. This is natural bodybuilding at its most intense and finest, enjoy.

WEEK #6

Topic of the Week: This is the Year of the Sacrifice: My Breakout Plan for the 2003 NPC Team Universe-The National Debut

I recently attended the American Dietetic Association's national Conference in Philadelphia. I learned and confirmed a great deal attending various seminars while there. I had the opportunity to meet former Mr. Universe Mike Ashley while attending the conference. I also had the opportunity to run Rocky's famous run up the flights of stairs, which are located in front of and lead to the Philadelphia Art Museum. Needless to say the importance of the information that I have just revealed to you is the intriguing interest of future research that it has sparked in me. I will be conducting some interesting research on various bodybuilding related topics to say the least because of this past weekend's experience. Some of the topics that you will be learning about over this next year via my research will be centered on the powerful hormone insulin, the glycemic index, individualisms concerning certain foods and their response to GI rated foods, and the total glycemic load. So... get ready to learn!

Speaking of ready…boy am I ever ready. I have already slipped into that tunnel vision frame of mind. I am currently and have been religiously maintaining a food log, which is a vital part of my pre-preparation plan. My plan this year will be slightly different yet very similar to what I have been doing in the past. This year will be filled with utilizing the research I have developed through my techniques, being scientific in my approach, hard-intelligent work, and dedication to our great sport, which is of course bodybuilding, and myself.

The jest of my plan is to start off now! WHAT, Now? Yes, now! Now is the time to begin my preparation for 2003 Team Universe. Rome was not built in a day and bodybuilding is the same in intellectual theory. I build off of every good day that I have. If I can have seven straight days of perfect bodybuilding than that will be able to build on another seven great days. This eventually builds into months of great days and the end result of hard work accompanied with dedication is success.

I have returned to keeping a super strict food log for 3 solid weeks. Ironically while I am preparing for my first NPC Team Universe I run into former Mr. Universe Mike Ashley. I immediately jumped on the chance to mark history by asking him to sign my diet log. Former meets future???? Do not doubt me! ANYWAY…this log/journal allowed me to see how many total kilocalories I have been taking in during my off-season. It also allowed me to see what level of macronutrient intake I was following. I felt as if I were sort of trying to wonder into success so I said to heck with it I am starting now! I took the average of my kilocalories and macronutrients to develop my "Breakout-Plan", this information can be found in the diet section of this week's journal.

I want to talk to you about "the year of the sacrifice". You know I often have friends irritably kidding me saying things like "man you never have fun" or "get a life all you do is train". They say things like "dude you are always on a diet" or "that sounds crazy" (pertaining to one of my theories). People say I work too much and that doing things that I know are not bodybuilding friendly will not hurt me. I can give you tons of examples but I think you get the picture. I have to be honest with you and let you know that the same people that love you are the same people that do not understand you. Unless you are a bodybuilder you will never know the challenges that one faces. One "night out with the guys" may or may not hurt you in the long run, but I can assure you that it will not help you.

Pressure! Pressure to do things that you may not even want to do can and will hinder your progress as a bodybuilder. I remember at the end of the summer one year when I was ready to go back to school to play football my family had scheduled a vacation. As usual football practice began two weeks before school did. So as you can guess my vacation ran into my first two weeks of practice. I was devastated because I knew that the coaches wanted me to stay and learn plays, run drills, and get in to shape. Being a Jr. High school kid I had no control over my destiny that summer I had to go on vacation. Missing the first two weeks hindered my ability on the team that year; at least it had in my mind. I know that my coaches were not thrilled.

Now I am all grown up and no one can get in my way. Saying NO has, at times been a challenge for me. I use to give in on rare occasions to do some sort of non-bodybuilding activity like having a drink or going somewhere which I knew that I would not be able to get my meals in on time. This is "the year of the sacrifice" and I do not, will not, and cannot let this happen anymore. I am preparing for the biggest competition of my life and I know that I cannot be my best unless I give it my educated intellectual all.

People can say what they want about me but in the end when I am standing on stage at the 2003 NPC Team Universe it will all be worth every ounce of sacrifice that I have given. All I have to do is believe in my practice and do what I am supposed to do. I just need to keep being a bodybuilder that is about as plain as I can put it. I am going to feed off of my passion if and when I am approached with a situation that is un-contributing to my success I will simply explain that I cannot. I will express my feelings for the sport and tell that person that I am preparing to compete in the NPC Team Universe. I will explain how important this show is to me and my career as a bodybuilder. Hopefully they will try to understand, but simply put I am a bodybuilder and bodybuilders must do one important thing…BODYBUILD!

Bodybuilding is tough enough we do not need to add adding any other obstacles to our tasks. We must juggle the science of the sport, which contains building muscle, eating meticulously, sleeping, supplementation, and other life issues, which can be stressful at times. Besides the unwanted stress and guilt that doing harmful things will bring to you there is another reason, $$MONEY$$. Unless you are cutting the top ten at the Olympia you are probably not rich, you probably would not be reading this article either. I will be scrounging up every penny that I have to diet with high quality foods, renew my NPC membership, enter the Team Universe, fly out to New York, and stay in a hotel for 4-5 nights to allow my body to settle down from travel. I can not afford to go there with any other thing in my mind than the fact that I gave it my all and that where ever I place I know that my physique is at its best with the conditions I had. That is all I can do but it may make the world of difference in a close call competition.

Make this year your "year of the sacrifice" as well and follow your dreams. Remember it is only NOTHING that can stop you!

Training

My training program has not changed from 3 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: - Same as last week.

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 170 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. Sometimes I break up my cardio routine into (3-4) 5-minute jolt intervals. This allows me to go at an extremely high level of intensity often reaching 190 RPMs on the elliptical. INTENSE!

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 100% of the time even on a traveling period of 5 days. My secret is having tuna and chicken in a bag. These items can be packed and carried around all day long. Have a few plastic spoons on hand and you are in business. No can opener and no drainage necessary. They taste pretty damn good too, much better that canned! I also had green beans and spinach the in canned from which I would eat in the mornings and evenings when I was in my hotel room. Protein in the supplementation form was a great benefit for a convenient quick protein source during nocturnal hours.

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

    I met these requirements 100%.

  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 managed to do this! The hotel, which I was staying in, had a fitness center in it, which consisted of cardio equipment. I also ran the "Rocky victory run" up the stairs of the Philadelphia Art Museum.

  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 still not where I want to be. I want to be more confident in my goals, appearance, and presentation. I need to keep working in this area.

  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 really feel that this is benefiting me and I plan to keep it up through out the contest season this year. 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 - Same as last week.

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 - Same as last week with new details below!

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.

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.

My Actual Nutrition Intake Over 21 Days

I will continue to keep a food log. 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. As I said I have broken down what I have actually been doing by taking an average of 21 days. The results are below:

Total Kilocalories = 2272/Day
Total Protein = 390/Day (69% of Total Kcals)
Total Carbohydrates = 113/Day (20% of Total Kcals)
Total Fat = 29/Day (11% of Total Kcals)

I plan to begin my program by consuming 8 meals a day. Theoretically this would have me eating every 3 hours, but I know that unless it is the weekend, which will give me zero restrictions, I will not be 100% on the money with timing due to my work schedule. However, I assure you that it will be as close to my theoretic program as possible.

CARBOHYDRATES: Now, here is the tricky part. I believe in anabolic nutrient timing, therefore I will not consume as much or the same type of carbohydrates. Carbohydrates will differ in concerns of the glycemic index, fiber content, and time of consumption. A non-training day will allow 56 useable grams of fibrous type based carbohydrates to be taken in to be spread evenly over 8 meals. A training day will allow for a total of 190 grams of high glycemic carbohydrates to be taken in. I will split the intake up in two servings. The first serving will be issued first thing in the morning when insulin sensitivity is optimal. The second will be administered during and immediately following my resistance training session, which again creates a perfect glycogen-loading environment in the body.

PROTEIN: Protein is a little easier to manage. I will consume 45-50 grams of protein in each meal on a nontraining day. Training days will differ due to the fact that I do not like to shuttle in protein with my high glycemic carbohydrates. So, I will have six feedings of protein on a training day in which I will consume 65 grams of protein each feeding.

FATS: My fat intake is actually lower than I expected it to be. I will keep it at this level and determine if it is sufficient a month or so down the road. It will be adjusted identically to my protein adjustments. On a training day I will only have 6 meals, which contain fat, they will have about 5 grams of fat each. On a nontrainnig day I will consume 8 meals containing 4 grams of fat.

It is important to note that I will be using an infield-ballpark range for each meal. If I go over a meals range by one to three grams I will not stress out over it. The same fall true for falling under a gram or two. In the long run it will be as accurate as possible.

Until next time, stay strong and continue to live the way of the warrior!