My trip to Birmingham this weekend was extra special. In addition to getting to spend Father's Day with my dad and see my family and my fiancÃ©, my sister had a brand new beautiful baby girl on Sunday! She was born 8 lbs and her and my sister are both doing great. I am now an uncle for the second time! With only 8 weeks left until my first bodybuilding competition, it is time to bear down and get to business! I have been doing a very good job with my contest preparation daily disciplines throughout the year and during the first 9 weeks of my "official" contest preparation period. However, it is time to dig in and expect even more out of myself.
I WILL train with the utmost intensity, focus, and desire in the weightroom every single day! I WILL demand myself to lift heavier weight each week, while striving to use excellent exercise execution in order to direct overload into the intended muscle group and build, or at least maintain, muscle all the way up until the show. I WILL ask more out of myself during my intense cardio sessions and continue to raise my standards for intensity during each session in order to get my metabolism cranking even higher!
I WILL make posing a priority so that I can present all of my hard work to the judges in the best possible manner on contest day! I WILL make it a priority to do all the extra little things during the day that will make a difference in the end result I am able to achieve! I WILL continue to push myself and NEVER become complacent or satisfied no matter how good I think I am doing! How I spend each day of the next 8 weeks is completely up to me. I am choosing to spend them improving myself in every way possible.
I was fighting off a very bad cold all week long. Although I managed to complete all of my weight training sessions, and all but one of my planned cardio sessions, my energy, performance, and intensity was definitely not where it should have been. Sometimes you just have to deal with the hand you are dealt and make the best of a bad situation. My plan this weekend is to get plenty of rest and fluids, take my medicine I got from the doctor and get well so that I can attack next week head on!
Nutrition and Supplementation
I weighed myself Saturday at my old gym in Birmingham. I weighed after my cardio session and was 220 lbs, which is 4 lbs less than last week. I am shrinking away to nothing! At this rate, I will be a middleweight by August 9th. No, I'm just kidding. The 4 lbs decrease is more than likely a combination of losing bodyfat, holding less water since I had just performed my cardio session, and the fact that I used a different scale than normal. I have not done anything drastic with my calories so I am confident that I am not losing muscle, and am even still building muscle.
The scale is one gauge of my progress, but what is most important is how I look in the mirror and my strength levels in the gym. I can definitely tell that I made some good progress this week in terms of bodyfat reduction. My arms and legs are starting to become more vascular and my abs are etching out better. I need to just stay with my plan and keep pushing as hard as I can all the way to the end!
I have decreased my daily calories this week by 226 per day. I have removed the 1/2 scoop of Chocolate VP2 from Meal #4 for a reduction of 55 calories. I have reduced my serving of flax oil from Meal #5 from 1 tbsp to 1/2 tbsp. I have also replaced the tbsp of ground flax seeds in Meals #6 and #7 with 1/2 tbsp of flax oil. These changes in my essential fats intake results in a decrease of 75 calories. Finally, I have removed my precardio VP2 and DGC. I am at the point in my contest preparation where I have to do things that are not necessarily ideal for maximum muscle building in order to reduce my calories enough to get very lean. You will notice that I have pushed Meal #6 back from 3:15 P.M. to 3:45 P.M. This way, this meal will be closer to my cardio session so that the Ny-Tro Pro 40 from Meal #6 will help protect my muscles during my cardio session. I am also adding my vitamin E from my pre-cardio meal to my post-cardio meal so that I will be taking 400 I.U. of vitamin E after my cardio session.
I have also added 5 grams of GL3 L-Glutamine to Meal #1 to take advantage of GL-3's ability to increase glycogen levels since I am only consuming 1/2 serving of high glycemic carbs during meal #1 at this point. As I get farther into my contest diet, the benefits of Glutamine will be very important, and I feel that I cannot get too much of this effective amino acid. Finally, I have added 1 Dymetadrine Xtreme during the day before Meal #5 in order boost my metabolism further.
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