Dino Bulking Week 15!

The latest in the bulking series from Dino... a guide you can follow!
This Is Week #15. Click here for Week #1.

Greetings, welcome to week #15 of my weekly goals and objectives page/journal. I have begun to calculate the exact number of weeks that we have left until the 2003 Team Universe. We are currently 29 weeks out, that is it, and it will be here before we know it! I expect this year to be the biggest turnout ever. This year an IFBB Pro Card will be awarded to the overall winner. This will undoubtedly draw in the top natural bodybuilders; all of which are trying to cross the ranks into IFBB professionalism.

WEEK #15

Topic of the Week: Dieting & Tentative Contest Schedule 2003!

This week I want to cover the ever so controversial topic of contest dieting. This topic seems to be the mystery of our sport. Everyone knows that lifting weights is a must in order to obtain a great physique. What boggles the minds of even the most experienced in the great sport is how to go about dieting for a contest. As always the goal is to keep all of the muscle that the individual has worked on obtaining while shedding virtually every ounce of visible body fat. My theory stands on the concept of…the slower the better, thus this is why I begin my "contest preparation" months (this year it is 9 to be exact) in advance.

I realize that everyone is genetically different on the metabolic pathway, but lets use an analogy to explain the point that I am trying to relay. Let us pretend like I have a twin brother and we are going to do the same show this year. I begin my contest preparation 9 months out (36 weeks) and he begins his, the historic bodybuilding norm, 12 - 8 weeks out. Who do you think will be in the better condition and more prepared for the contest? WAIT! Before you answer this question it is important to determine what contest preparation actually is.

Most bodybuilders use the wrong approach to contest preparation focusing on making a weight class and dieting for the least amount of time possible. Bodybuilders should look at dieting as a muscle building/fat shedding process and not worry about what the scale has to say. I mean think about it, if you focus your goals towards building/maintaining muscle while shedding fat then that is what you will accomplish. On the other hand if you are worried about getting down to a certain weight then you are just concerned with a decrease in weight and hoping that it will be fat and not muscle. Well if you are shedding a large amount of weight lets say 20 lbs (that is about the average amount of weight a bodybuilder gains) in 8 weeks you are going to sacrifice some muscle.

Analogy time! The twin brothers report to weigh in the night before the prejudging, and they both weigh 135 lbs. However the brother that has been slowly pealing away his fat and keeping his muscle healthy for 36 weeks appears to be unbelievably shredded, full, and vascular. The other brother appears much softer and is not quite full as his twin. They both made weight, but by the looks of it one will be a threat for the title and the other will not. Furthermore, the one who spent less time dieting will most likely try some harebrained scheme in his hotel room the night before the show in attempt to make up for his lack of preparation. This will more than likely only put him into a dangerous state of health and may not even improve his appearance.

So... this is why I decided to stay lean all year long and begin my "contest preparation" so soon. The reason that I quote the term "contest preparation" is because I think it is funny how people only view contest preparation from the time that they start dieting to the day of the show. To me everyday is contest preparation rather it be my "off season" or a day in the midst of the "contest season"! Nonetheless, I will undoubtedly be ready well before the Team Universe rolls around in August, which brings us to the next topic of this week.

I do not have every specific date yet but I have the tentative dates of the four contests that I will be competing in this year. The first one will be The Southern Classic in Jackson Mississippi (6-7-03), which is 20 weeks away. The second show, The Mr. New Orleans (6-14-03) is exactly one week later. The third should be held on or around 7-20-03, which is the Mr. Louisiana. And finally as you all know the fourth will be my National Debut at the 2003 NPC Team Universe.

Right now my immediate focus is on The Southern Classic. This will be my third appearance at this huge regional show, which is a National Qualifier. I am currently a 2 X Bantamweight Champion going for my third. Dieting is going well and I am excited about competing this year. I have a great attitude and will be competing for myself, my future, my sponsors, and last but not least-my fans! I will be experimenting with my physique, having fun, competing, and enjoying the experience of the sport. It is all about my future the recognition begins to be built here.

Training

I am training 5 days a week now. I train each body part one time during the week. The ideal routine is broken down as follows:

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

I will do hamstrings and quadriceps together from now on. I really like staying in the squat rack and when I break up the muscle group I stay sore too long to fully recover before it is time to train the remaining portion of the legs. Therefore I am choosing to bomb them out together as I said before I stay in the squat rack for quite a while. I basically go into the gym and punish the hell out of the muscle group being trained. I use moderate to light weight and really concentrate on squeezing the blood into the muscle. My workouts have been productive and interesting. I love this method of training and plan on using it at least until the 2003 season is over. I just go into the gym with a predetermined number of sets in mind and reap havoc on the muscle group. My theory as always has been is that if you are getting sore and you eat to build you will grow. Although I am "dieting" I am still fueling my body with plenty of protein for maintenance and rebuilding. It is a true science this sport of bodybuilding and only few can do it.

Cardio

Since my treadmill has been broken I have been utilizing the elliptical machine at the health club. I use the max incline and a resistance level of 1. I keep my revolutions per minute at 180 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 is really smooth on the joints. I break up my cardio routine into (3) 5-minute jolting intervals. This allows me to go at an extremely high level of intensity often reaching 190 -200 RPMs on the elliptical. INTENSE to say the least! Sometimes, like on a non-training day I do 15 hard-core straight minutes at 180 RPM or above. This is torture, but I am getting into really good cardiovascular shape and improving.

I have also recently been experiencing the "Strider" at the local health club. I decided to jump on one of these when all of the elliptical were being used one morning. I like it! It is really smooth and simulates running (without the pounding on the knees) like no other machine. I keep the RPMs in 130-140 range when using this machine.

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%!

  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 am doing great but I will try to take it up a notch just to challenge myself!

  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 complete this task 100%. I managed to keep the RPMs in the 180s. This was a really important goal for me to meet this week. It was tough but I did it! 15 hard minutes, that is all it takes!

  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 continuing to work hard in this area, reviewing my vision every morning has helped by reminding me that I have goals, plans, and a mission to be met. I am not just wandering into success it is a well drawn out plan!

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

  1. Maintain my consistent protein & nutritional plan throughout the week.

  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.

Current Supplementation Plan - Same As Last Week.

Daily Supplement Regimen:

I am taking a 10-12 week break (until late March) from prohormone use to let my receptors open wide up again. I will also be taking 12 weeks free of ephedra products. I have now added HMB and ZMA.

HMB 3000mg
Z-force (ZMA)
3000 mg Vitamin C
Multivitamin
Vitamin E
Vitamin A
10 grams L-Glutamine (spread through day)
10 grams of Creatine Monohydrate (post cardio/workout)
Glucosamine
Flaxseed Oil
Calcium

Nutrition

I have begun to cycle the macronutrients in preparation fop the 2003 season. I am going down for 3 days and up for one. On down days I roughly get 300 grams of protein and about 4 pounds of fibrous vegetables. On an up day I get about 800-1000 grams of carbohydrates and very little protein.

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