How I Won My First Natural Professional Bodybuilding Competition

It is common today to see natural bodybuilders with a lot of muscle and being SLICED. So, with that in mind I will set out to defeat them with all the muscle I can bring to the table, be SLICED, pose CORRECTLY, and have the attitude of a CHAMPION.
It was the morning of the show, my wife helped me to prepare all my food for tomorrow (this was a big help). I discussed with her that I am somewhat nervous about the up and coming 4 weeks. Talking about hardcore dieting and DOING hardcore dieting are two different things. I know that if I follow my plan I will come in the contest my best shape. The level of pro natural bodybuilding today is too tough to do any less.

It is common today to see natural bodybuilders with a lot of muscle and being SLICED. So, with that in mind I will set out to defeat them with all the muscle I can bring to the table, be SLICED, pose CORRECTLY, and have the attitude of a CHAMPION. If you ever noticed professional athletes, (whatever sport it may be) they make what the do appear to be easy. It's not easy, but they make it look that way. I hope to do that here. I want it to appear effortless.

Preparing For The Next 4 Weeks

It is my experience that keeping it simple is a good idea. We went to the grocery store and bought a bunch of "Egg whites" in the carton (no added ingredients). Each carton contains 50 grams of egg whites. Then we bought bags of frozen, boneless, skinless chicken breasts.

We bought (at our local health food store) premium chicken breast in the can (each large can contains approximately 68 grams of protein). The only thing with the can chicken breast is the sodium content. I will cut this out approximately 2 weeks before the contest (currently I am 4 weeks out). I use the can chicken breast or the frozen chicken breast. I have found out for me right now it is easier to eat the canned chicken breast.

I will consume 6 meals each day. Each meal will be approximately 3 hours apart. My protein for each of these meals will be 25 grams of egg whites and approximately 25-30 grams of chicken. My complex carbohydrate of choice is cream of rice. My fibrous vegetable carbohydrate of choice is cucumbers in vinegar and steamed asparagus.

I pick this combination because they are natural diuretics. I enjoy eating the cucumbers in vinegar, but I don't enjoy the asparagus. I eat it anyway because of the high quality of nutrients it delivers. Each day I will consume approximately 3 English cucumbers and 1 bunch of asparagus spears. Some days I will have only 1 meal with 1 serving of cream of rice and some days 3 servings (each serving is approximately 32 grams of carbohydrates.

I will drink 2-3 gallons of water a day. There are several benefits to this. It does help to lose body fat, keep the muscles fully hydrated and may even help keep the HUNGER down. We don't want to falter one bit from the plan (NO CHEATING ON THE DIET). The competition today in professional natural bodybuilding is to great to be anything less than my best!

A note on the coffee in the morning, it is prepared the night before and set on a timer. This way when I wake up in the morning it is already brewed. From this point on I will not add any artificial sweetener to it (I believe it may cause some water retention).

10:00 P.M. 60g of VP2
1 Tbs. of Flaxseed Oil
32 oz. of water and ice
10:30 P.M. Bed
(Water intake for the day 2 gallons)

Sample 26 Three Weeks Out

5:00 A.M. Wake Up
1 cup of coffee (no artificial sweetener from here out)
2 Xenadrine NRG
5:45-6:45 A.M. 20 min Cardio (Treadmill) fast walking
7:30 A.M. 2 Xenadrines
25g of egg whites
25g boiled chicken breast
1 serving of cream of rice
10:00 A.M. 2 Xenadrines
25g of egg whites
25g of boiled chicken breast
Cucumbers in vinegar
Steamed asparagus
11:00-11:20 Cardio (20 min. on the EFX)
12:00 Chiropractic Adjustment
1:00 P.M. 2 Xenadrines
25g of egg whites
25g of boiled chicken breast
Cucumbers in vinegar
Steamed asparagus
2:30-3:45 P.M. Weights (15 minutes in the tanning bed prior)
4:00 P.M. 25g of egg whites
25g of boiled chicken breast
Cucumbers in vinegar
Steamed asparagus
6:30 P.M 25g of egg whites
25g of boiled chicken breast
Cucumbers in vinegar
Steamed asparagus
6:45-7:30 P.M. Practiced Posing
10:00 P.M. 25g of egg whites
25g of boiled chicken breast
Cucumbers in vinegar
Steamed asparagus
10:30 P.M. Bed
(Water intake for the day 2 gallons)

Exercise Sets Reps Weight Rest Tempo
Roman Chair Abs 3 25 Bodyweight 30 seconds 2-0-2-0
Roman Chair (for glutes) 3 20 Bodyweight 30 seconds 2-0-2-0

The Following Two Exercises Are Compounded Together:

Barbell Shrugs 1 10 135lbs. 0sec 2-0-1-1
  1 10 185lbs. 0sec 2-0-1-1
  3 10 225lbs. 0sec 2-0-1-1

The Following Two Exercises Are Compounded Together:

Kneeling Leg Curl 3 10 60lbs. 0sec 3-0-1-0
Barbell Lunges 3 10 165lbs. 90sec 3-0-1-0

The Following Two Exercises Are Compounded Together:

Donkey Calf Machine 1 10 150lbs. 0sec 2-1-1-1
  1 10 165lbs. 0sec 2-1-1-1
  1 10 180lbs. 0sec 2-1-1-1
  1 10 195lbs. 0sec 2-1-1-1
Seated Calf Raises 4 10 117 ½ lbs. 60sec 2-1-1-1

2 Weeks Out

Sodium intake for the week will be as low as possible. I will prepare my food as clean as possible. The big thing is that there is to be no added sodium. Up to this point I have been using chicken breast (white meat) in the can. Which just like tuna it has a significant amount of sodium. My usual cutoff from this kind of sodium is by Monday morning no later than 12 P.M. This gives me a chance to flush out the excess sodium from my body. So at this point I usually switch to boiled chicken breast and baked white fish.

Other water elimination things I do are to use lemon juice in my water as often as possible along with distilled white vinegar. I put this right into the water jug (usually 3-5 oz of lemon juice and 1-3 tbs. of distilled white vinegar per 1 gallon of water). They act as natural diuretics to help flush excess water out. Along with this I take Taraxatone.

This is a supplement that has natural herbs to help keep water retention away (This can be found at most supplement stores that are current on their supplements). The supplement is made by Cytodyne Technologies. I take three capsules two times a day with meals. I will start this tomorrow and will continue until the last bodybuilding show.

I do all this to teach my body to take in water and get rid of it. You see it is all about the day of the show. I am teaching my body to release the water. So the day of the show I will not be holding any subcutaneous fluids.

My weight-training plan is to lift weights Monday, Tuesday, and Wednesday. I will pose Thursday and Friday. At this point I will reassess and plan the final countdown.

For the rest of the journal can be purchased on Mark's web site at www.dynamicbodies.com, or he can be contacted at 520-514-0571.