Week 2

This was another productive week. Despite an extremely hectic week at work I was able to stick to my training, nutrition and supplementation program without missing a beat! We had a big deadline to meet at work and were working very late every night. It just goes to show that if you make something a priority in your life then it can be done.

Training

My training went well this week. I made some improvements in the gym and learned a very valuable lesson during Thursday's workout. You can read about it in this week's training journal. I am feeling strong and my motivation is good. I can feel the old momentum ball starting to roll. I love the feeling I get as I complete another day of following through with my training and diet program. It is like I become stronger and stronger (both physically and mentally) every time I do what I am supposed to do. I need to keep building great momentum through my contest preparation so that I become like an unstoppable freighttrain!

Cardio went very well this week, also. I stepped up my intensity levels during cardio this week. These newly established distances/calories readings must now become my MINIMUM standards for each cardio session going forward. I need to remember to remind myself that each cardio session I perform will bring me closer to the type of conditioning I am after and that each session I am performing now is as important as the sessions I will be performing six, eight, and ten weeks from now.

Nutrition and Supplementation

I kept everything the same this week with my nutrition and supplementation plan, except that I added creatine back into the mix this week after three weeks off creatine supplementation. I performed a loading phase of creatine Monday through Friday by taking 20 grams each day. I took 5 grams in the form of Creatine HSC with my pre and post workout HSC VP2 mix. My third serving was taken with meal #4 at 11:00 A.M. For this serving I used Micronized Creatine by AST. My fourth and final creatine serving of the day was in the form of Creatine HSC taken after my afternoon cardio sessions.

I will assess my nutrition plan this weekend and probably make my first reduction in calories starting Monday. I will gradually reduce the number of calories I take in each day by skimming away small amounts spread over several meals.

During the weekends I am currently eating about 1200-1400 calories less than I eat during the week. I am not weight training on the weekends so I don't have my post workout meals. I don't worry about exact nutrient totals, but just make sure to eat a meal containing high quality protein either in the form of VP2, Ny-Tro Pro 40, chicken, beef, or egg whites every 2-3 hours. I also try to eat a lot of vegetables. I usually stick to green beans and broccoli during the week, but on the weekends I like to try a variety of different vegetables and even go for the fresh variety sometimes since I have a little more preparation time. My post-cardio supplementation on the weekends is the same as during the week and consists of 1 scoop of VP2 and either Creatine HSC or DGC, depending on whether or not I am taking creatine.

Unfortunately, my busy work week is going to extend into the weekend so I will not get to relax as much as I would like to. I won't be performing any physically exhausting work, but will be doing some mentally draining work. Oh well, that's life. I will try to recover as much as I can during the weekend and get ready to go strong on Monday!

Download My Week 2 Journal
Check back weekly for updates!

Mircosoft Word File (71 KB)

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Adobe PDF File (248 KB)

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Back to week one.

Thanks,

russ@russyeager.com