Dino's Bulking Guide: Week 8!

Follow me as a bulk up for 36 weeks and compete in 2003! Learn the right way to get big.
This Is Week #8. Click here for Week #1.

Hello everyone! Welcome to my weekly goals and objectives page/journal. This is week #8 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 #8

Topic of the Week: Practicing What I Preach and Not Being Afraid to Try New Things!

One thing that many of you always ask me is if I think that keeping my carbohydrate intake so low is beneficial. Well, as far as staying lean it is the key component to no spilling over. For the mass seeking monsters staying low carb may not be the best thing. Carbohydrates, if consumed at the right times, will "blow you up." The main reason for this phenomenon is the body's production and secretion of the most powerful hormone, the mighty insulin. Now with that being said it is important to understand that timing is everything when playing this hormonal / nutrient game. If you allow your body to secret insulin at a time of low insulin sensitivity you are setting yourself up for failure.

If there is one thing that I am hearing allover the bodybuilding community it is that people are admitting to not knowing everything and they are trying new things. To their surprise these new things are working and results are the proof. Even the great Skip LaCour did something different this year and he attributes his recent overall victory at the 2002 NPC Team Universe to this change.

I have preached in the past about how important it is to time your carbohydrates, but I myself was not using the very information that I was supplying. Why? Because I believe that I am very carbohydrate sensitive. If I eat carbohydrates everyday I tend to spill over and start to pack on fat. I was almost afraid of carbohydrates when I come to think about it. Even right before a show when I am super shredded and vascular I tend to be afraid to eat too many carbohydrates. This is natural of course, I mean an athlete has worked really hard for years and he/she has attained a great level of muscular aesthetics the last thing that they want to do is screw it up by over consuming on a carb-up. Well I started thinking about the problem that I had with carbohydrates in the past. When I think about how I was eating in the off-season of 2001 it was very similar to what I am about to share with you today.

Thinking about the physiology of the matter reveals that being really sensitive to insulin is a beneficial state if used right. When I look back on those pictures of the 2001 off-season I was full, lean, and had thick-round muscle bellies. That look was awesome! Lately I have not been feeling full and round. I am lean but I felt flat a little too often. I think that in the off-season it is really important to feel full, round, and healthy. The reason that I strayed away from this way of eating is because I wanted to stay lean during my off-season. I have done that indeed, but the look that I had in 2001 was also lean. In fact I was just as lean as I am now, but I weighed about 5 pounds more that I am weighing this off-season. The main reasoning behind this is the muscle fullness that I had back then. When you allow your muscles to remain hydrated, healthy, and packed with glycogen you are going to weigh more, look fuller, and feel better.

I am not trying to tell you that I am going to become a carbohydrate addict, but I will be and have been using the "Anabolic Nutrient Timing Factor" (ANTF). The ANTF is best described in an article that was written by Paul Cribb, AST's director of research. As much as I preach about AST and their athletes and the science behind bodybuilding that they use one might wonder why I am not seeking employment/sponsorship from them. Well I want to assure you that I am extremely happy with the relationship that I have with Bodybuilding.com. As long as they let me I will be faithful to them. Together, we are working on turning me into an IFBB Professional by the year 2006. Besides we sell AST's products so there are no hard feelings anywhere. The main reason that I am always advocating the AST principals is because they use natural bodybuilders in their advertising market strategies and I can relate to those guys. The things that those guys are doing are the things that all natural guys should be doing. AST's bodybuilders are great role models for the aspiring young natural. They are not afraid to help you out when chasing your dreams.

Having said that lets get back to the article by Paul Cribb. Paul, wrote a very awesome piece titled "The Anabolic Nutrient Timing Factor: The Real Science Behind Building Muscle Mass Without Drugs." I will outline the major emphases of his article so that you can better understand the importance of timing the intake of the nutrients, which you put into your body.

The first thing that you need to do before even attempting to read this article is become open minded and forget everything that you think that you know in concerns of building drug free muscle mass. In his article Paul says, "The real science behind increasing lean muscle mass naturally involves a complex interaction between muscle, the liver, blood, and particularly, the amount of certain amino acids within these tissues." To make impressive gains the natural bodybuilders must use everything that they can to benefit their internal environment in a shift that leans toward anabolism. Successful natural bodybuilders are constantly concerned with their entire physiology. Notice that I said constantly because natural bodybuilding is a twenty-four hour job. As my Cajun French grandmother would say "Sa Fini Pa" or, in English, it never stops. This is the case for successful natural bodybuilders.

Just because you eat or drink protein guarantees you nothing. Protein consumption does not mean that the nutrients and amino acids will be used for muscle growth. Paul says, "From a physiological perspective, growing muscle mass is your body's last priority." I could not agree more; it is sad (for bodybuilders) but true. So what is the core of this ANTF phenomenon? INSULIN! Making your body secrete the powerful hormone insulin through bodybuilding nutrition. This action keeps the body's metabolic pathways in an anabolic state. Timing the consumption of certain nutrients and insulin secretions initiates powerful anabolic pathways that you, as a natural bodybuilder, must utilize. I do not want this to sound like an advertisement for AST, but since Paul Wrote the original article I will use the protein that he uses in his article as an example.

VP2 Whey Isolate can be used along with insulin secretions to pack on mass. The management of insulin in the blood is the key to success, as I stated before. The pancreas, which sits directly beneath your stomach, secretes insulin. Insulin will be secreted into the bloodstream when the food you consume triggers its release. Insulin however is not released every time that you eat food. Insulin reacts to carbohydrate foods. Insulin will assist the body in driving the much-needed nutrients to your muscles by way of "sodium/potassium pump." This so-called pumping factory is located in the cell surfaces of muscle cells. Active transports of nutrients enter through the stimulation of this pump. Insulin keeps the body in a state of muscle cell anabolism and halts catabolism. But it is important to understand that the mere presence of insulin does not only promote muscle anabolism it promotes cell anabolism in general. Therefore if your muscles are not ready to take in nutrients I know of some cells that will always welcome an addition of stored energy. If you have not guessed it yet the culprit is adipose cells. This is why there are two aspects of concern involving the manipulation of insulin.

The first aspect is knowing how to time the consumption of insulin-associated foods. The second step involves protein and its timing. Protein intake provides the right material for optimal muscle growth/recovery. When depleted muscle cells are craving protein and your blood insulin level is high you can jam the protein into the muscle. Insulin drives both protein and carbohydrates into muscle tissue.

Paul, of AST states, "VP2 Whey Isolate takes protein supplementation a giant step beyond regular whey." For the reasoning behind this article I do use VP2 whey protein, but I believe that following these guidelines will enhance the uptake of most any brand of whey protein that you use in your post training feedings. VP2 or supplementing with another type of whey protein will provide the bloodstream a quick surge of amino acids. This is exactly what is wanted immediately after training. Research reveals that in a state of low blood insulin, whey protein will be used as energy that is why we need to create some insulin at this time as well.

The amino acid profile in whey protein has a high array of gluconeogenic aminos. These are simply put, amino acids that are easily used for energy. This may sound bad but these aminos are the same aminos, which are critical in stimulating protein synthesis. Protein synthesis is necessary for muscle growth (anabolism) to take place. Therefore, taking your protein when blood insulin is low will result in the precious protein restoring blood glucose through gluconeogenesis. Is this how you want your protein to work?

To assure that your protein is used correctly and promoting anabolism use it when insulin levels are soaring. After consuming the right type of carbohydrates would be an optimal time to through in the protein. But merely consuming carbohydrates is not enough reason for you to feel rest assured, you must consume them after training in order to get the blood insulin levels up rather quickly.

Low blood sugar as well as low insulin levels cause the release of catabolic hormones. This is an unwanted condition. The post training time frame calls for the restoration of blood glucose. The process of reloading is priority in terms of our physiology. You already know that we only have a few key times that we can get our physiology to work with us, so why not use those times to our advantage. To take advantage of this precious time frame Paul states that you should "consume a dose of simple, easily digested liquid carbohydrates after training (around 0.5 of a gram per kilogram of body weight)." For me that is about 32-33 grams.

Does this sound familiar? Yeap it is exactly the same thing, in theory, that I have recommended to many of you in the past.

So what do you use to get those insulin levels high? The best type of carbohydrates are juices with a high sucrose to fructose ratio like grape, orange, or tangerine juice. I find that Carboplex is an optimal supplement because it is comprised of primarily maltodextrin. Another great choice is Endurox R4®. This product lists glucose as the first ingredient, which is a great insulin spiking form of sugar. The AST advocates, Skip La Cour and Jeff Willet use their company's Creating HSC. The carbohydrates present in the latter products produce a rapid surge of blood sugar. Furthermore, they are wiser choices than apple, grapefruit, or pear juice. These juices have a high fructose to sucrose content and if you have read my new book "Glycogen Supercompensation: A Book About Carbohydrate Loading" you would know that there are several reasons behind not using fructose as a carb-up tool. For our purposes just trust me on this one.

Some sports drinks, particularly the ones containing a >10% carbohydrate concentration of sucrose and maltodextrin elevate the blood sugar quite effectively. Therefore they are an excellent post workout choice providing an insulin "spike" which at this time we are in search of. The >10% carb concentration is optimal, providing rapid release of glucose to the glucose craving blood stream via the stomach. Gatorade realized this a long time ago and formulated the now famous thirst quenching drink.

Step one is complete having elevated the blood glucose/insulin level through the use of our simple sugar drink. Now comes the protein, we must give an abundance of protein to the muscles at this key time to take advantage of the insulin surge. Adding a serving of VP2 or another supplemental, easily digested whey protein to your drink will create the optimal environment concerned with muscle anabolism. Providing the depleted muscle cells with a highly powerful concoction of blood insulin, glucose, and amino acids will result in maximal glucose/protein uptake. The protein uptake will therefore stimulate protein synthesis inside the mitochondria of the muscle. This liquid concoction (protein and carbohydrate) will halt muscle catabolism and speed up muscle anabolism by "up to 400 percent", says Cribb. Since protein and carbohydrates are being forced into the muscle by the assistance of blood insulin I wonder what else we could throw into the mix to increase anabolism?

What about Creatine? Paul states that creatine should be used "twice in the 3 hours post training." Furthermore, used properly, creatine is a lean muscle mass accelerator. Research shows that maximal uptake of creatine by the muscle occurs when depleted cells are in an environment of high creatine and insulin concentration. Therefore, to produce an ultimate anabolic effect add a serving of creatine to your post training concoction mix. Paul states that, "an oral dose of 5 grams of creatine easily saturates plasma creatine levels for approx. 1-hour." Therefore wait one hour before taking another 5 grams. But, a total of ten grams should do it, taking anymore than that would be a waste of supplementation. After this your creatine and glucose (in the form of glycogen) will be locked inside the muscles, present in the body in a sufficient amount.

Paul suggests consuming another meal (post training meal #2) about 30 minutes after this initial liquid mixture has been taken. This "second" meal should be low in fat and contain easily absorbed carbohydrates along with a lean protein. It kind of sounds similar to the first meal, does it not? Paul says that, "the best carbohydrate choices would be a baked potato, steamed white rice, or pasta." Traditionally I used grits or blended rice to carb up with and was always taught that pasta and potatoes just cause intestinal bloat. This is probably going to vary from individual to individual. What works for me may or may not work for you. Carbing up for the Southern Classic 2 years ago I used potatoes and I though that I was going to have to go to the hospital because of the pain associated with intestinal gas. I felt really bad. I was hunched over and cramping up severely, it sucked I called Maris and told him that I thought I was going to die.

Paul suggests that this meal be from "food" sources and not supplemental he gives a specific example quoted here "if you train in the evening, this post-workout meal could simply be a grilled lemon chicken breast and rice or a small bowl of meat sauce and pasta." Consuming this meal assures that the aminos in the whey that you consumed prior will be used for muscle anabolism, not in the restoration of blood glucose.

This meal should not be too large and like always keep your serving sizes small. Research shows that cellular-anabolic mechanisms tend to remain accelerated for up to three hours following intense resistance training. You may feel a little full but not overly stuffed at this time. You have consumed a drink and a small meal within the first half hour following your training. Now it is time to let things settle, do not force bloat on yourself. Keep an eye on the clock because you still have two hours to use this window of opportunity. You will need to consume 2 more small solid food meals similar to the second meal that you consumed. If you rake Paul's suggestion a scoop of VP2 and a potato is optimal. Basically you want to keep this meal small and simple. He says the you should consume "one serving within 30 minutes after training (after the VP2/carbohydrate drink) and the other about an hour or so later."

Paul suggests taking another serving of VP2 along with a simple carbohydrate food and creatine during that second "real food" meal. Let us review! Within this 3-hour period you will have consumed 4 small meals. The initial liquid meal and three food meals or meal replacements (having about 40gm Protein & 20-30gm carbs) is the goal for the optimal anabolic feeding frenzy. Wait I never mentioned anything about using meal replacements earlier did I? Nope! Why? Well Paul suggests real food, but I know that a meal replacement rather it be premade or makeshift will work just as well. I use a half serving of Endurox R4 along with a source of whey protein. This gives me about 30 grams of protein and 27 grams of carbohydrates (glucose). Eating as Paul suggest or using supplements (as I do) at this time allows for the maintenance of a steady stream of aminos to be channeled straight toward muscle anabolism.

If you are bodybuilding you are obviously concerned with results. Nailing down the ANTF, a great technique will definitely assist you in making great gains. In this article I have outlined the details that Paul Cribb recommended in the immediate 3-hour time frame following resistance training. You can read his exact article and direct questions directly to him off of the AST website. Furthermore, if I have interested you in trying some of AST's products you can order them right here on the Bodybulding.com site. Remember, timing is everything (1)!

References

1. Cribb P. The anabolic nutrient timing factor: the real science behind building muscle mass without drugs. AST Spor Sci. Web Site. 17 Nov 2002.

Training

I had switched my training regimen from training 5 days a week to training 3 days a week a good while ago. This was a recommendation that Maris Lee (long time nutritional/bodybuilding guru) made to me. I will continue to follow this program, when it is the only route available, however, I would like to start training 5 days a week again. Why? I just love training too much! When I was training 3 days a week my schedule allowed me to train a little more often on rare occasions, when this situation arises I would like to take advantage and train. Occasionally, I will have to resort to the old style of training, which allows me to get three solid days of training in each week.

I will still train each body part once a week. The ideal routine is broken down as follows:

Day #1 Quads & Hamstrings
Day #2 Chest & Shoulders
Day #3 Back & Traps
Day #4 Arms
Day #5 Calves

In the past I had posted my actual workout plan. Now after hearing the professionals speak at the Show of Strength I am willing to try and change up what I have been doing for years. The "Training with the Pros" seminar held at the Show of Strength made me realize something. I feel that as long as you stimulate the muscle it will grow. How you go about stimulating the muscle is up to you, but I can tell you how the pros are doing it.

I witnessed Lee and Cathy Priest, Bob Chicerillo, and Gunter Schlierkamp each go through methods of training a body part. All of the pros had one thing in common and it was based off of two concepts. The first is avoiding injury and the second is moving blood. Moving blood you ask, yes moving blood to the area, which is being trained. Lee Priest admitted to being a fan of high repetitions, as did the other bodybuilders. They preached that it is like playing with the pump, you want to concentrate on pushing as much blood into the muscles being trained as possible. Lee claims to have gone up to one thousand reps on the leg sled. Lee even stated that in his opinion bodybuilders have gotten lazy. He believes that in order to make a muscle grow you have to punish it and high reps are the way to go. Bob stated an interesting analogy referring to how much he could bench press. He says that it is not how much you can press it is how much you look like you can press. Gunter made similar statements and even told a little story about this natural competitor that he used to train with.

He said that he was training with a natural competitor and that they used the same weight on several exercises. Why is it then that he weighs 300 pounds and the natural guy who weighs 180 are training with the same amount of weight? Gunter likes to feel the muscle working and concentrates on every rep during each movement. His natural counter part was going through the motions and trying to go as heavy as possible. He was moving the weight but he was not feeling the movement. He was inviting injury if you ask me.

I am not saying that heavy exercises are of no benefit. I think that they have their place in bodybuilding if executed properly. But once the foundation is there I think that it is time to tweak it out. Muscle can be built using high repetitions. If you are tearing the muscle down it will grow if it is fed to grow. I have gone through some real heavy years of training, but I was never sorer than when I was using a high rep-training regimen.

Programs, which advocate heavy weight can work for you, in particular is the MAX-OT training principles. I am just stating what I have been doing and how much I love it. Lately I have been getting tremendous pumps in the gym. My focus for the particular muscle is unbelievable. I feel everything and I am in total control of my movements during the exercises. The workouts are interesting and anything goes. I do not go in with a set plan of reps and sets that I have to do on each exercise. I go in with one mission in mind muscle failure. I want to work that muscle until it is torn down to the bone and fully exhausted.

Lee priest says that he goes into the gym and does not worry about time or going heavy or using a weight that will allow him 6-8 reps. Lee goes with the flow and how he feels. If he feels like putting on some weight he will. If he feels like rep-ing out he will. He listens to his body and it responds. The main thing to remember when using this regimen is to always work to true muscle failure and do not slack. You must always train the muscle to a state of fatigue to get the result of hypertrophy.

Between this new style of mental free training and using the anabolic nutrient timing factor I have been getting some great pumps in the gym. I can feel my muscles getting tight and the rush of blood that they get is phenomenal. It is all about moving the blood and exhausting the muscle.

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! With the acknowledgement that I need to find a new way to eat, a way that would allow me to diet while being stress free. I have done that.

  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% this week! I have been getting great pumps in the gym.

  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 this with 100% accuracy.

  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 made significant improvements in this area. I will continue to work hard 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 still right on track and it has become a part of my routine so I will be removing it from my goals. Maris Lee told me last 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

Prohormones

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

This has been the most challenging aspect of my training this year. I really want to be on a strict log at this point but it just is not feasible. The way I have been eating is very sufficient. I just have about 40-50 grams of protein each meal with some type of fibrous vegetables each regular meal. The other meals are used reloading glycogen according to the ANTF that I explain in the beginning of this week's journal. With everything going so well and stress free I am only improving at this point in time. The specifics are important but if they are killing you then they are doing you no good.

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 …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!

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