1 Week Out From His First Competition!

Here are the last seven days before my contest. My new diet and pics are included here. My mind is a little preoccupied this week, so I don't know if this article will have as much detail as it could.
1 Week Out From The Show

NOTICE: This is article #10 of this series. Click HERE for the front page.


Week Of 04/22 to 4/28


My mind is a little preoccupied this week, so I don't know if this article will have as much detail as it could.

I am taking this week off of training to let my body recover and so I will not be tired come competition.

Here is my diet. Day by day of exactly what I ate.

Breakfast  
Food Item Portion Protein Carb Fat Calories
Ny-Tro Pro 40 1 Packet 40.00 22.00 0.50 252.50
Milk, skim 2 cup 16.00 24.00 0.40 163.60
Olive Oil 0.5 TBSP 0.00 0.00 7.00 63.00
Breakfast Totals: 56.00 46.00 7.90 479.10
 
Meal# 2  
Food Item Portion Protein Carb Fat Calories
Opt Whey 2 Scoop 42.00 8.00 6.00 254.00
Honey 2.5 TBSP 0.00 45.00 0.00 180.00
Meal# 2 Totals: 42.00 53.00 6.00 434.00
 
Meal# 3  
Food Item Portion Protein Carb Fat Calories
Egg Substitute: Egg Beaters 1 Cup 24.00 4.00 0.00 112.00
Potatoes, Baked 1/2 med 2.50 25.00 0.50 114.50
Meal# 3 Totals: 26.50 29.00 0.50 226.50
 
Meal# 4  
Food Item Portion Protein Carb Fat Calories
Tyson Frozen Chicken 1 piece 33.00 1.00 3.50 167.50
Potatoes, Baked 1/2 med 2.50 25.00 0.50 114.50
Meal# 4 Totals: 35.50 26.00 4.00 282.00
 
Meal# 5  
Food Item Portion Protein Carb Fat Calories
Fish, Tuna-Canned in water 3 oz drained 25.00 0.00 1.00 109.00
Quaker Oatmeal 1/2 cup 5.00 27.00 3.00 155.00
Meal# 5 Totals: 30.00 27.00 4.00 264.00
 
Meal# 6  
Food Item Portion Protein Carb Fat Calories
Pasta, Spaghetti enriched-cooked 1 1/4 cup 8.75 50.00 1.25 246.25
Beef, Ground 93% Lean 4 oz 22.00 0.00 8.00 160.00
Speghetti sauce, with mushrooms 1/2 cup 1.20 6.00 3.40 59.40
Meal# 6 Totals: 31.95 56.00 12.65 465.65
 
Meal# 7  
Food Item Portion Protein Carb Fat Calories
Tyson Frozen Chicken 1 piece 33.00 1.00 3.50 167.50
Vegetables, Mixed Frozen 1/4 Cup 1.25 6.00 0.00 29.00
Meal# 7 Totals: 34.25 7.00 3.50 196.50
 
Dinner  
Food Item Portion Protein Carb Fat Calories
Casein powder 1 scoop 27.00 0.00 0.00 108.00
egg powder 1 scoop 23.00 0.00 0.00 92.00
Olive Oil 0.5 TBSP 0.00 0.00 7.00 63.00
Dinner Totals: 50.00 0.00 7.00 263.00
Totals for Day #91 306.20 244.00 45.55 2610.75
Monday  
Breakfast  
Food Item Portion Protein Carb Fat Calories
Opt Whey 1 Scoop 21.00 4.00 3.00 127.00
Egg Substitute: Egg Beaters 1 Cup 24.00 4.00 0.00 112.00
Potatoes, Baked 1 med 5.00 50.00 1.00 229.00
Olive Oil 0.5 TBSP 0.00 0.00 7.00 63.00
Breakfast Totals: 50.00 58.00 11.00 531.00
 
Meal# 2  
Food Item Portion Protein Carb Fat Calories
Fish, Tuna-Canned in water 3 oz drained 25.00 0.00 1.00 109.00
Banana 1 med 1.00 28.00 1.00 125.00
Fish Oil Cap 2 cap 0.00 0.00 2.00 18.00
Meal# 2 Totals: 26.00 28.00 4.00 252.00
 
Meal# 3  
Food Item Portion Protein Carb Fat Calories
Protein Bar 1 bar 30.00 30.00 6.00 294.00
Meal# 3 Totals: 30.00 30.00 6.00 294.00
 
Meal# 4  
Food Item Portion Protein Carb Fat Calories
Fish, Tuna-Canned in water 3 oz drained 25.00 0.00 1.00 109.00
Quaker Oatmeal 1/2 cup 5.00 27.00 3.00 155.00
Fish Oil Cap 2 cap 0.00 0.00 2.00 18.00
Meal# 4 Totals: 30.00 27.00 6.00 282.00
 
Meal# 5  
Food Item Portion Protein Carb Fat Calories
Pasta, Spaghetti enriched-cooked 1 1/4 cup 8.75 50.00 1.25 246.25
Beef, Ground 93% Lean 4 oz 22.00 0.00 8.00 160.00
Meal# 5 Totals: 30.75 50.00 9.25 406.25
 
Meal# 6  
Food Item Portion Protein Carb Fat Calories
Ny-Tro Pro 40 1 Packet 40.00 22.00 0.50 252.50
Fish Oil Cap 2 cap 0.00 0.00 2.00 18.00
Meal# 6 Totals: 40.00 22.00 2.50 270.50
 
Dinner  
Food Item Portion Protein Carb Fat Calories
Casein powder 1.5 scoop 40.50 0.00 0.00 162.00
egg powder 1 scoop 23.00 0.00 0.00 92.00
Olive Oil 0.5 TBSP 0.00 0.00 7.00 63.00
Dinner Totals: 63.50 0.00 7.00 317.00
Totals for Day #93 270.25 215.00 45.75 2352.75
Tuesday
Food Item Portion Protein Carb Fat Calories
Opt Whey 1 Scoop 21.00 4.00 3.00 127.00
Egg Substitute: Egg Beaters 1 Cup 24.00 4.00 0.00 112.00
Potatoes, Baked 1 med 5.00 50.00 1.00 229.00
Olive Oil 0.5 TBSP 0.00 0.00 7.00 63.00
Breakfast Totals: 50.00 58.00 11.00 531.00
Food Item Portion Protein Carb Fat Calories
Fish, Tuna-Canned in water 3 oz drained 25.00 0.00 1.00 109.00
Banana 1 med 1.00 28.00 1.00 125.00
Fish Oil Cap 2 cap 0.00 0.00 2.00 18.00
Meal# 2 Totals: 26.00 28.00 4.00 252.00
Food Item Portion Protein Carb Fat Calories
Tyson Frozen Chicken 1 piece 33.00 1.00 3.50 167.50
Quaker Oatmeal 1/2 cup 5.00 27.00 3.00 155.00
Fish Oil Cap 2 cap 0.00 0.00 2.00 18.00
Meal# 3 Totals: 38.00 28.00 8.50 340.50
Food Item Portion Protein Carb Fat Calories
Beef, Ground 93% Lean 4 oz 22.00 0.00 8.00 160.00
Pasta, Spaghetti enriched-cooked 1 1/4 cup 8.75 50.00 1.25 246.25
Meal# 4 Totals: 30.75 50.00 9.25 406.25
Food Item Portion Protein Carb Fat Calories
Fish, Tuna-Canned in water 3 oz drained 25.00 0.00 1.00 109.00
Fish Oil Cap 2 cap 0.00 0.00 2.00 18.00
Meal# 5 Totals: 25.00 0.00 3.00 127.00
Food Item Portion Protein Carb Fat Calories
Ny-Tro Pro 40 1 Packet 40.00 22.00 0.50 252.50
Fish Oil Cap 2 cap 0.00 0.00 2.00 18.00
Meal# 6 Totals: 40.00 22.00 2.50 270.50
Food Item Portion Protein Carb Fat Calories
Casein powder 1.5 scoop 40.50 0.00 0.00 162.00
egg powder 1 scoop 23.00 0.00 0.00 92.00
Olive Oil 0.5 TBSP 0.00 0.00 7.00 63.00
Dinner Totals: 63.50 0.00 7.00 317.00
Totals for Day #94 273.25 186.00 45.25 2244.25
Wednesday
Food Item Portion Protein Carb Fat Calories
Opt Whey 1 Scoop 21.00 4.00 3.00 127.00
Egg Substitute: Egg Beaters 1 Cup 24.00 4.00 0.00 112.00
Potatoes, Baked 1 med 5.00 50.00 1.00 229.00
Olive Oil 0.5 TBSP 0.00 0.00 7.00 63.00
Breakfast Totals: 50.00 58.00 11.00 531.00
Food Item Portion Protein Carb Fat Calories
Fish, Tuna-Canned in water 3 oz drained 25.00 0.00 1.00 109.00
Banana 1 med 1.00 28.00 1.00 125.00
Fish Oil Cap 2 cap 0.00 0.00 2.00 18.00
Meal# 2 Totals: 26.00 28.00 4.00 252.00
Food Item Portion Protein Carb Fat Calories
Tyson Frozen Chicken 1 piece 33.00 1.00 3.50 167.50
Fish Oil Cap 2 cap 0.00 0.00 2.00 18.00
Meal# 3 Totals: 33.00 1.00 5.50 295.50
Food Item Portion Protein Carb Fat Calories
Beef, Ground 93% Lean 4 oz 22.00 0.00 8.00 160.00
Pasta, Spaghetti enriched-cooked 1 1/4 cup 8.75 50.00 1.25 246.25
Meal# 4 Totals: 30.75 50.00 9.25 406.25
Food Item Portion Protein Carb Fat Calories
Fish, Tuna-Canned in water 3 oz drained 25.00 0.00 1.00 109.00
Fish Oil Cap 2 cap 0.00 0.00 2.00 18.00
Meal# 5 Totals: 25.00 0.00 3.00 127.00
Food Item Portion Protein Carb Fat Calories
Ny-Tro Pro 40 1 Packet 40.00 22.00 0.50 252.50
Fish Oil Cap 2 cap 0.00 0.00 2.00 18.00
Meal# 6 Totals: 40.00 22.00 2.50 270.50
Food Item Portion Protein Carb Fat Calories
Casein powder 1.5 scoop 40.50 0.00 0.00 162.00
egg powder 1 scoop 23.00 0.00 0.00 92.00
Olive Oil 0.5 TBSP 0.00 0.00 7.00 63.00
Dinner Totals: 63.50 0.00 7.00 317.00
Totals for Day #94 273.25 186.00 45.25 2244.25
Thursday
Food Item Portion Protein Carb Fat Calories
Opt Whey 1 Scoop 21.00 4.00 3.00 127.00
Egg Substitute: Egg Beaters 1 Cup 24.00 4.00 0.00 112.00
Potatoes, Baked 1 med 5.00 50.00 1.00 229.00
Olive Oil 0.5 TBSP 0.00 0.00 7.00 63.00
Breakfast Totals: 50.00 58.00 11.00 531.00
Food Item Portion Protein Carb Fat Calories
Fish, Tuna-Canned in water 3 oz drained 25.00 0.00 1.00 109.00
Banana 1 med 1.00 28.00 1.00 125.00
Fish Oil Cap 2 cap 0.00 0.00 2.00 18.00
Meal# 2 Totals: 26.00 28.00 4.00 252.00
Food Item Portion Protein Carb Fat Calories
Tyson Frozen Chicken 1 piece 33.00 1.00 3.50 167.50
Fish Oil Cap 2 cap 0.00 0.00 2.00 18.00
Meal# 3 Totals: 38.00 28.00 8.50 340.50
Food Item Portion Protein Carb Fat Calories
Beef, Ground 93% Lean 4 oz 22.00 0.00 8.00 160.00
Pasta, Spaghetti enriched-cooked 1/2 cup 4 25.00 1.25 246.25
Meal# 4 Totals: 26.75 25 9.25 406.25
Food Item Portion Protein Carb Fat Calories
Fish, Tuna-Canned in water 3 oz drained 25.00 0.00 1.00 109.00
Fish Oil Cap 2 cap 0.00 0.00 2.00 18.00
Meal# 5 Totals: 25.00 0.00 3.00 127.00
Food Item Portion Protein Carb Fat Calories
Ny-Tro Pro 40 1 Packet 40.00 22.00 0.50 252.50
Fish Oil Cap 2 cap 0.00 0.00 2.00 18.00
Meal# 6 Totals: 40.00 22.00 2.50 270.50
Food Item Portion Protein Carb Fat Calories
Casein powder 1.5 scoop 40.50 0.00 0.00 162.00
egg powder 1 scoop 23.00 0.00 0.00 92.00
Olive Oil 0.5 TBSP 0.00 0.00 7.00 63.00
Dinner Totals: 63.50 0.00 7.00 317.00
Totals for Day #94 273.25 186.00 45.25 2244.25
Friday
Food Item Portion Protein Carb Fat Calories
Opt Whey 1 Scoop 21.00 4.00 3.00 127.00
Egg Substitute: Egg Beaters 1 Cup 24.00 4.00 0.00 112.00
Potatoes, Baked 1 med 5.00 25.00 1.00 229.00
Olive Oil 0.5 TBSP 0.00 0.00 7.00 63.00
Breakfast Totals: 50.00 31.00 11.00 531.00
Food Item Portion Protein Carb Fat Calories
Fish, Tuna-Canned in water 3 oz drained 25.00 0.00 1.00 109.00
Banana 1 med 1.00 28.00 1.00 125.00
Fish Oil Cap 2 cap 0.00 0.00 2.00 18.00
Meal# 2 Totals: 26.00 28.00 4.00 252.00
Food Item Portion Protein Carb Fat Calories
Tyson Frozen Chicken 1 piece 33.00 1.00 3.50 167.50
Fish Oil Cap 2 cap 0.00 0.00 2.00 18.00
Meal# 3 Totals: 38.00 28.00 8.50 340.50
Food Item Portion Protein Carb Fat Calories
Beef, Ground 93% Lean 4 oz 22.00 0.00 8.00 160.00
Spaghetti noodles 4 25 1
Meal# 4 Totals: 30.75 0 9.25 406.25
Food Item Portion Protein Carb Fat Calories
Fish, Tuna-Canned in water 3 oz drained 25.00 0.00 1.00 109.00
Fish Oil Cap 2 cap 0.00 0.00 2.00 18.00
Meal# 5 Totals: 25.00 0.00 3.00 127.00
Food Item Portion Protein Carb Fat Calories
Ny-Tro Pro 40 1 Packet 40.00 22.00 0.50 252.50
Fish Oil Cap 2 cap 0.00 0.00 2.00 18.00
Meal# 6 Totals: 40.00 22.00 2.50 270.50
Food Item Portion Protein Carb Fat Calories
Casein powder 1.5 scoop 40.50 0.00 0.00 162.00
egg powder 1 scoop 23.00 0.00 0.00 92.00
Olive Oil 0.5 TBSP 0.00 0.00 7.00 63.00
Dinner Totals: 63.50 0.00 7.00 317.00
Totals for Day #94 273.25 186.00 45.25 2244.25
 


Cooking chicken on my George Foreman grill.

Here is this week's carb run down:

Sunday 250 grams
Monday 225
Tuesday 200
Wednesday 175
Thursday 150
Friday 125


Here I am checking out Bodybuilding.com and my page on my computer.

I was adding salt to all my meals up through Thursday. Then starting on Friday, I stopped adding the sodium and started taking potassium. My next article will include Saturday and Sunday morning... the day of the competition!!

MORE PICS FROM THE END OF THIS WEEK:


Return to my Contest Preperation page to continue!