5 Weeks Out!

As I said last week I am starting a new phase of my diet today which entitles eating 11 times a day, I know it sounds bad but its not as bad as it sounds.
We are back again for another update and we are now 36 days out from show time. I'm starting to get really excited but still have plenty of college work to keep me grounded and mind off bodybuilding. As I said last week I am starting a new phase of my diet today which entitles eating 11 times a day, I know it sounds bad but its not as bad as it sounds.

I will now pose in the morning before training gradually building up the length of time I hold the poses gradually as the competition comes closer and closer. Also I will pose occasionally at nighttime when I have time for some extra practice.


4 A.M. ½ Grapefruit, Black Coffee
4:15 A.M. 40 min walk
5 A.M. 1 Cup Oats, 1 cup of Apple Juice
5:45 A.M. 6 e/w, ½ cup rice, Pineapple (optional)
6 A.M. Weights
7:30 A.M. Shake (500ml Soya Milk, 2 Eggs, 1 Teaspoon Olive Oil, 1 Teaspoon Wheat Germ, Banana, Kiwi Fruit)
8:30 A.M. 100g Tuna, ½ Cup of Rice, Sunflower Seeds, Almonds
11:30 A.M. Orange, Kiwi Fruit
12 P.M. 100g Tuna, ½ Cup of Rice
3:30 P.M. Apple, Pear
4 P.M. 100g Chicken, Veggies (Capsicum, Carrot, Beans, Zuchini)
7:30 P.M. Apple, Pear
8 P.M. 100g Tuna, Veggies (Capsicum, Carrot, Beans, Zuchini)

Reducing Carbs

How insane is that?? It looks worse on paper than it actually is. I have reduced my carbs that I consume after I train throughout the rest of a day by 100 grams but adding about the same amount of carbs before I train in-between cardio and weights. The carbs added are a combination of oats, apple juice and pineapple. The reason off the reduction of carbs after I train for the rest of the day is too keep my insulin level done as much as possible throughout the day so I continue to burn body fat.

This will work well as now I am consuming high amounts of carbs in the optimum time zones, which are directly after training and when you wake up on an empty stomach. And trust me after I do cardio at 4 A.M.

I have an empty stomach. Due to the increase of carbs before I train, I can train with awesome intensity and because I am getting up at 4 A.M. instead of 5 A.M. I am fully awake by 6 A.M. so I can train balls to the wall.


I have decided to go back to the split I used at the beginning of my prep. The main reason I changed it to the one it is now was my training partner wanted to train arms separately but as I need to pick the intensity up he will be training separate to me so I can use this split again which I am happy about.

The split is still 3 days on 1 day off but structured so I train like this:

Workout 1 Chest, Traps
Workout 2 Back, Biceps
Workout 3 Shoulders, Triceps
Workout 4 Quads, Hams, Calves

Also I have limited my forced reps to only 4-5 forced reps total per large body part combined with 2-drop sets, and for the smaller body parts I will do 3 forced reps total and 1 drop set.

As I am on low carbs I don't want to train away muscle that I have built up. I will do the drop set on my last exercise for smaller muscle groups and I will do a drop set on the first and last exercise when training large muscle groups.


Cardio is fun, well not quiet...lest just say cardio is different. I now go for a 40 minute road walk at 4 A.M. so if you are up and driving try not to hit me if you can see me. I am wearing the black bodybuilding.com tracksuit with a black beanie, so I am almost invisible!!!

I just walk for 40 mins around my area at a pace that keeps my heart rate up. I get my heart rate up early by walking up a fairly big hill, which elevates it without trying.


In the mornings I am posing along with some nights.

Things are going along quite smoothly, I am really starting to crave KFC, so look out KFC on October the 13th about 10pm your in so much trouble…hehe I am happy with things and how I am shaping up, I must now start to look for posing music and figure out a routine. I must go and get my college work done as I want it all done by 3 weeks out so I can focus on the show.

Until next time send me an email at jamessadek@optusnet.com.au and drop me a line. By the way those who have AOL and instant message me and I don't reply I am not ignoring you I am either not there or real busy. If I'm busy I will usually tell you so keep trying.

With the four weeks out article I will have Pics for 4 weeks out and also a whole article dedicate to Pics of my contest prep. These will be the last Pics posted of me until my competition is finished. There will be plenty so hang in there

Until Next Time,