10 Weeks Out From His First Competition!

The first thing I did when I decided I was entering the contest was write the date where I could see it. I wrote it on a piece of paper and taped it next to my bed.
10 Weeks Out From The Show

Ten weeks out! Man it feels good saying that! I could hardly sleep Sunday night knowing that I have an upcoming contest. The first thing I did when I decided I was entering the contest was write the date where I could see it. I wrote it on a piece of paper and taped it next to my bed. Next I went out to my garage, where I workout, and wrote in on the wall. This way, the date will be carved into my mind. 4-27-02!


Monday (2/18/02)


Diet

This week, I decided to slowly ease into my diet. I started my calories at 3,200 a day.

Protein: 325 (1300 calories)
Carbs: 350 (1400 calories)
Fat: 55 (495 calories)

Here is what today's food intake was:

6:30 AM

1 Scoop Optimum Nutrition's Whey
7:00 AM
3/4 cups of Oatmeal
2 cups of milk
1 TBSP Olive Oil

9:30 AM

4 slices of Turkey
2 pieces of Whole Wheat Bread

12:00-12:30 PM

4 slices of Turkey
2 pieces of Whole Wheat Bread

3:00 PM

3 glasses of milk

4:30 PM (Postworkout)

2 scoops Optimum Nutrition's Whey
3 TBSP Honey

5:00 PM

1 can of Tuna
2 pieces of Whole Wheat Bread
1 glass of milk

7:00-7:30 PM

1 cup Cottage Cheese
1 glass of milk

9:30-10:00 PM

1 Scoop Egg White Protein
1 Scoop Casein
1/2 Scoop Optimum's Whey

Water intake: Close to 1.5 gallons

My plan this week is to bring my protein up to 400 grams a day and carbs down to 275 grams a day, fat will stay at 55 grams a day. Each day I will up my protein 25 grams a day and carbs down 25 grams until I reach 400 and 275.

Supplements:

6:30 AM

5 grams of creatine
5 grams of L-Glutamine

7:00 AM

1 Centrum Multi-vitamin
500 mg Vitamin C

12:30 PM

50 MG B-Complex
500 MG Vitamin C
2 Fish Oil Capsules

4:30 PM

5 grams of creatine
5 grams of L-Glutamine
1 gram vitamin C

5:00 PM

50 MG B-Complex
500 MG Vitamin C
2 Fish Oil Capsules

9:00 PM

3 Capsules ZMA

10:00 PM

5 grams L-Glutamine
500 MG Vitamin C
2 Fish Oil Capsules

Training

Calves/Chest/Abs

Donkey Calf Raises (With my brother on my back) 20, 15, 12

For chest, I decided to go with the pre-exhaust method. I experienced some good gains with using this method before.

Flat Flies 20 X 20, 20

My left shoulder has been bothering me when doing flat movements, do I decided to take it light on flat flies. To my surprise, this felt great! My chest also got a great pump.

Decline Press 50 X 12, 9

I had some extra drive on the first set. I thought I was done on the 10th rep, but then I thought of the contest and pushed 2 more reps.

Incline Press 40 X 10,8
Dips 8, 4, 6
Flat Flies 20 X 10
Hanging Knee Raises 12, 10
Rope Crunch 50 X 15, 70 X 12
Russian Twist 4 minutes straight

Workout Length: 45 minutes

I feel this first day went great! An excellent start to my journey.


Tuesday (2/19/02)


Diet Change

5:00 PM

1 can of Tuna
1 piece of Whole Wheat Bread
1 glass of milk
+2 pieces of Turkey

Calories: 3200
Protein: 350
Carbs: 325
Fat: 55

Training

Legs/Shoulders

Leg Extensions 150 X 12, 170 X 10
Front Squat 150 X 10, 155 X 10, 160 X 10

I keep pushing myself on this exercise. It is interested that your mind tells you that you cannot do anymore, but yet you can. I plan to start heavy next week.

Standing Leg Curl 50 X 15, 70 X 6, 60 X 10
Lying Leg Curl 100 X 10, 6
Side Lateral 30 X 8, 20 X 12, 30 X 8
Rear Lateral 15 X 6, 10 X 10, 10
Upright Row 115 X 12, 6

Workout Length: 55 minutes

I could not find my camera, so I could not get any pictures of today's workout.

I looked at the poses throughout Arnold's Encyclopedia. This has given me a few ideas for posing. I did a little posing around 9:00 PM. Starting tomorrow, I plan on practicing posing in the morning after my first protein shake with L-Glutamine. All in all, today was a good day. For the first two days, I have followed my diet to a "T" and I plan on keeping it that way.


Wednesday (2/20/02)


Cardio

Well today was my first cardio session in about 4 months. I rode on my exercise bike for 35 minutes today. The first five minutes were a warmup. I was surprised that I was able to last 30 minutes before feeling really tired.

Diet Change

12:00-12:30 PM

4 slices of Turkey
1 pieces of Whole Wheat Bread
+4 pieces of Turkey

Wednesday's Total

Calories: 3200
Protein: 375
Carbs: 300
Fat: 55

Today I was really tempted to cheat on my diet. My Mom made sausage, and it smells so good! I considered eating just one, but I thought to myself "Will this help me prepare for my contest?" The answer was no, so I did not eat any sausage.

Posing

I video taped myself posing today. While doing this, I noticed that I was not expanding my lats very wide during the rear lat spread. With a little help with from my sister, I was able to adjust my posing technique.


Thursday (2/21/02)


Diet Change

This is the diet I am going to keep for the remainder of the week:

Breakfast - Meal # 1

Food Item
Portion
Protein
Carb
Fat

Opt Whey
1 Scoop
21.00
4.00
3.00

Breakfast Totals:
21.00
4.00
3.00

Meal# 2

Quaker Oatmeal
1/2 cup
5.00
27.00
3.00

Milk, skim
2 cup
16.00
24.00
0.40

Olive Oil
1 TBSP
0.00
0.00
14.00

Meal# 2 Totals:
21.00
51.00
17.40

Meal# 3

Chicken
4 slice
20.00
4.00
2.00

Whole Wheat Bread
1 slice
5.00
10.00
1.00

Meal# 3 Totals:
25.00
24.00
4.00

Meal# 4

Chicken
4 slice
20.00
4.00
2.00

Whole Wheat Bread
1 slice
5.00
20.00
1.00

Meal# 4 Totals:
25.00
24.00
3.00

Meal# 5

Milk, skim
3 cup
24.00
36.00
0.60

Chicken
2 slices
10
2
1

Meal# 5 Totals:
24.00
36.00
0.60

Meal# 6

Opt Whey
2 Scoop
42.00
8.00
6.00

Honey
3 TBSP
0.00
54.00
0.00

Meal# 6 Totals:
42.00
62.00
6.00

Meal# 7

Chicken
2 slice
10.00
2.00
1.00

Fish, Tuna-Canned in water
4.5 oz drained
37.50
0.00
1.50

Whole Wheat Bread
1 slice
5.00
20.00
1.00

Milk, skim
1 cup
8.00
12.00
0.20

Meal# 7 Totals:
60.50
34.00
3.70

Meal# 8

Cottage cheese, lowfat, 2%
1 cup
31.00
8.00
4.00

Milk, skim
2 cup
16.00
24.00
0.20

Chicken
4 slice
20.00
4.00
2.00

Meal# 8 Totals:
67.00
36.00
6.20

Dinner - Meal# 9

egg powder
1 scoop
23.00
0.00
0.00

Casein powder
1 scoop
27.00
0.00
0.00

Opt Whey
1 Scoop
21.00
4.00
3.00

Dinner Totals:
71.00
4.00
3.00

Totals for Day

Protein: 366.50
Carbs: 272.00
Fat: 53.00

+ Another can of tuna or some cottage cheese during the day. That makes 400 grams of protein. I also added the 6 grams of fat from the fish oil capsules.

Today at school, my friend asked me if I wanted a cookie. I immediately said "no, I'm on a diet." He asked, "Will one cookie hurt?" I replied, "Will it help?" I've said this before and I'll say it again, when you comes to dieting, especially for a contest, when you are tempted to cheat, even if it is just a little, ask yourself, "Will this help me achieve my goal?"

Training

Back/Traps/Abs

Wide Grip Pull Ups 10, 5, 4

Not the most I've ever done, but decent.

Bent Over Row 135 X 8, 7
V-Bar Pulldown 100 X 12, 9

I was going to stop on the 8th rep on the first set, but the contest date just ran through my mind, then I knew I must do more.

Wide Grip Row 100 X 10, 10
V-Bar Pull Up 8, 4
Barbell Shrug 165 X 40, 20
Ab Wheel 10, 10, 10
Swiss Ball Crunch 25, 10
Swiss Ball Oblique Crunch 20, 10

All in all, a good day. The ab exercises felt great.

Posing

I practiced posing today for 30 minutes. I found a couple pose combos that flow well together. I will continue trying to find combos and sequences that flow well.


Friday (2/22/02)


Training

Biceps/Triceps/Forearms

Ez Bar Preacher Curl 70 X 6, 4
One Arm Preacher Curl 35 X 4, 30 X 6
Concentration Curl 30 X 5, 25 X 6, 15 X 10
Larry Scott Pressdown 50 X10, 8
1-Arm Reverse Pressdown 35 X 6, 30 X 8
Tricep Rope Pressdown 50 X 12, 60 X 8, 6
>Forearm Dowel Twist 25 X 2
Forearm Curl (Front and Back) 115 X 12, 12

Today, seemed like I couldn't get as heavy as I though I would be able to.

Diet

Same as Thursday.

I had the biggest temptation yet. My Mom ordered Domino's Pizza, one of my favorite foods. I battled with the thought of having a piece or two or the whole pizza, but I didn't.


Saturday (2/23/02)


Diet

Same as Thursday

Cardio

Today's cardio session was very intense. I tried interval training on the treadmill. I got this idea from Josh Henkin's article about interval training. First I warmed up for five minutes. Then I ran at 9 minutes per mile for one minute. Then took a two minute rest. I continued this pattern until I reached 30 minutes. I really believe this was an effective session. My heart rate continued to stay up while resting. By the end, I was exhausted. It was great!


Sunday (2/24/02)


Diet

Same as Thursday. Tomorrow, I will drop 50 grams of carbs (200 calories) from my diet. I will re-arrange my diet a little as well.

Cardio

It was beautiful outside, so I decided to jump rope outside and get some fresh air. I jump roped for 30 mintues.

Well, that's the close to my first week. This week was really about getting everything setup and getting into the groove. The hardest thing I am going to have to face over these next nine weeks is staying away from bad foods. So far, my diet has been just about perfect. As my diet becomes more strict, I will have to fight harder than ever.

It is amazing the extra drive you have knowing you are entering a contest. Whenever you are tempted with bad food, you can just think of the contest. When you are in the gym, the contest date flashed through your mind as you reach failure.

I do not plan on failing. I WILL stick to my diet and I WILL continue to do what I need to do. Until next time.

MORE PICS FROM THE END OF THIS WEEK:


Return to my Contest Preperation page to continue!