Three weeks from today my first bodybuilding contest will be over. I now have just two full weeks of training left. This means that I have two weeks to do everything possible to improve and look my best on August 9th. I have worked very hard up until this point, but I believe that I can make a BIG difference in 1) my level of conditioning 2) my posing presentation 3) how efficiently my body processes water and sodium 4) the coloring and conditioning of my skin.
However, I will only be able to make these big improvement IF I am willing to increase my standards in all of these areas. I have created a list of my Final Three Weeks Increased Standards (located in this weeks Training Journal) that I will perform every day to the best of my abilities in order to make the most of my remaining time. It's crunch time and I am ready to execute and do what needs to be done over these final three challenging weeks in order to finish off a contest preparation I can be extremely proud of and have no regrets about whatsoever!
I had to adjust my training schedule slightly this week in order to work with the Manager at LA Fitness so I could videotape my workouts. I am planning to put together a training/competition video after my contest and want to get some good footage of my workouts while I am in top shape. My workouts toward the beginning of the week were very good. I finally had a great leg training day! Although, I did strain my glute, again, and this hindered my performance during my workouts later in the week. I will train on both Saturday and Sunday, film my workouts both days, and then take Monday off from weight training.
Nutrition and Supplementation
It's time to dig in and give it everything I have for just three more weeks! August 9th is going to come very soon no matter what. How effective I make every single day leading up until August 9th is entirely up to ME. With just two full weeks left of training I am upping my standards in all areas of contest preparation in order to make the most out of my time remaining. This includes my nutrition plan, where I will cut my daily calories by 153. (Note that this total calorie drop does not include approximately 60 calories added from the addition of more green beans during meal #4. However, as I have discussed before, it takes at least as many calories to digest vegetables as are contained in the vegetables themselves. The increased vegetables will also get my metabolism cranking even higher.
This week, I will reduce my daily calories as follows:
Post Workout #1 - Reduce HSC from 1 serv. to 1/2 serv.- Reduce 68 calories (I will add 1/2 teaspoon, or 2.5 grams, of micronized creatine to my post-workout meal to compensate for the creatine in the HSC removed.) I am also adding another 5 grams of GL3 L-Glutamine to my post workout meal to aid in glycogen replacement with the reduced carbs.
Meal #4 - Add 1 1/2 Cups Green Beans-Add 60 calories.
Meal #7 - Remove 1 chicken tenderloin-Reduce 40 calories
Meal #9 -Remove 1/2 Cup Skim Milk-Reduce 45 calories
My total calorie reduction this week comes to 93 per day and I will now be consuming 2094 calories per day. I will continue to salt all of my meals.
This weekend I stayed under 2200 calories on both Saturday and Sunday. My weekend post cardio supplementation consisted of 1 scoop VP2 and 1/2 serving of HSC, along with 10 grams of GL3 L-Glutamine and 1/2 tsp. of micronized creatine. The rest of my meals consist of either Ny-Tro Pro-40 or chicken, egg whites, lean beef, and vegetables. Check out my complete nutrition and supplementation plan for this week in my Week 14 Training Journal.
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