Bodybuilding Plans And Journal: Week 7 - Rommel Cordova Interview!

I recently interviewed Rommel Cordova, a great natural bodybuilder. Read this informative interview and learn how he does it.
This Is Week #7. Click here for Week #1.

Hello everyone! Welcome to my weekly goals and objectives page/journal. This is week #7 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 #7

Topic of the Week: Rommel Cordova Interview!

I recently interviewed Rommel Cordova, a great natural bodybuilder. Click HERE to read this informative interview and learn how he does it.

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% on the money! I feel so good about this year and the preparation effort I am putting forth. I will, without a doubt be a new and improved Dino in 2003. I thought being strict and tedious with the food log would be difficult and stressful but so far my experience has been quite the contrary.

  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 well but I would like to tighten up more like I did the previous week. Not 100% this week but not lollygagging around either, I trained hard as always.

  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 and honestly feel that it has been a part of my routine now! Doing a cardio session is just like brushing my teeth after meals it just happens.

  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 have hit the mark. Finally I feel that I have made a significant improvement in this area. I was confident in my goals and how I approached them, my appearance, and my overall well rounded presentation. I need to keep this up! I think the reason for this area of improvement to have sky rocketed is because of my tunnel vision attitude toward this years contest season. I have one thing one my mind and I am focused on doing everything that I can to reach my goal. By choice I am not distracted with anything else.

  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 still 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. Maris Lee told me this week that he thought that I had the fullest-tightest look that he has ever seen on my physique. I have to believe that this meal is contributing to keeping me anabolic.

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

I have begun a six-week stack of prohormones. The Prohormone stack listed below comes from "Big Cat's" recommendation via his prohormone review. I also threw in my own mix into the last 4 weeks by adding 4AD in attempt to keep libido at a norm and keeping blood androgens elevated. It is very related to my first stack, which I used last year. That stack brought great gains that stuck with me. I am expecting a great outcome through the use of this one as well.

This is the stack: I am currently in week one

Week 1-2: 900 mg of 1AD with 300 mg of Nor-diol
Week 3-4: 600 mg of 1AD with 600 mg of Nor-diol with 300 mg of 4AD
Week 5-6: 600 mg of 1AD with 300 mg of Nor-diol with 300 mg of 4AD

I did the math and you will need 2 bottles of Nor-diol, 5 bottles of 1AD, and 1 bottle of 4AD (300mg). I chose to stick by Ergopharm's brand because I believe that they are reputable and I have seen great success from their products in the past. However, the 4AD is made by Higher Power.

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)
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.

I must 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 ?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!

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