Contest Prep: 15 Weeks Out!

Follow James Sadek as he starts us at 15 weeks out of his contest preporation. He'll go through his diet, training and tell us how his progress is coming along...
Hey! How is everyone doing? First off I would like to apologize for lack of updating this part, my part of the website. A lot has been happening and I just wanted to take a break from bodybuilding related matters except training so I could get back into it full steam when I started prepping for this years competitions.

Now that's out of the way first order of business. The shows I am looking to compete in this year are the Junior New South Wales State INBA Championships, the INBA Junior Australian Championships and if I qualify the INBA Natural Olympia in Vegas in the juniors again.

Click here to see more about the Australian INBA.

I really enjoy getting all your email's of support and questions I have a new email address it is sadek69@hotmail.com look forward to hearing from you all.


INBA NSW Juniors – 15 Weeks Out

I am now 15 weeks out from the first competition of the year. I am about 102kg which is about 225 pounds and that is the biggest I have ever been at 15 weeks out.

I got up to 105kg (230 pounds) this off season and did that from a lot of eating, eating everything! I made sure I got a lot of protein, other then that I didn't care what I ate but tried to keep the sugars at a low. I really enjoyed that see food diet but I did get sick of eating towards the end but the fear of not eating tasty foods kept me eating ha-ha!!!!

Anyway it is now winter here so getting up for my early morning cardio is very challenging but I am getting used to it. Here is my daily intake of food and when I am training along with the supplements that I am using.

MON / TUES / WED THURS / FRI / SAT SUNDAY *
B4 Cardio (455 am) B4 Cardio (455 am) Meal One (9 am)
1 Tablespoon of Coffee
5g L Glutamine
5g L Carnitine
1 Tablespoon of Coffee
5g L Glutamine
5g L Carnitine
10 Egg Whites + 4 Yolks
1 Cup Rice
200mL Pineapple Juice
Banana
2 Pieces Whole Grain bread
1 Multi Vitamin
3 Tribulus
10g L Glutamine
5mL Garlic Liquid
10g L Glutamine
10g GHC
CARDIO (5 am) CARDIO (5 am)
Meal One (530 am) Meal One (530 am)
Protein Shake (30gP)
12 Egg Whites
1 Multi Vitamin
3 Tribulus
10g L Glutamine
5mL Garlic Liquid
Protein Shake (30gP)
7 Egg Whites
1 Cup Oats
1 Multi Vitamin
3 Tribulus
10g L Glutamine
5mL Garlic Liquid
WORKOUT (630 am) WORKOUT (630 am)
Meal Two (730-ish am) Meal Two (730-ish am) Meal Two (1130 am)
Protein Shake (45g)
Banana
½ Cup Rice
50g Glucose Powder
10g L Glutamine
10g GHC
Protein Shake (45g)
Banana
½ Cup Rice
60g Glucose Powder
10g L Glutamine
10g GHC
250g Red meat
2 ½ Cup Rice
Meal Three (9 am) Meal Three (9 am) Meal Three (2 pm)
300g Tuna Fish
Broccoli
1 Tablespoon Flaxseed Oil
250g Tuna Fish
1 Cup Rice
1 Tablespoon Flaxseed Oil
Protein Shake (30g)
2 Bananas
1 Cup Oats
200mL Pineapple Juice
Meal Four (12 pm) Meal Four (12 pm) Meal Four (4 pm)
300g Flake
Broccoli
250g Flake
½ Cup Rice
250g Salmon
Potatoes (120g Carb Worth)
Meal Five (3 pm) Meal Five (3 pm) Meal Five (6 pm)
300g Chicken
Broccoli
1 Tablespoon Flaxseed Oil
250g Chicken
Broccoli
1 Tablespoon Flaxseed Oil
250g Red Meat
8 Pieces whole wheat toast
Meal Six (530 pm) Meal Six (530 pm) Meal Six (830 pm)
12 Egg Whites with 1 tomato 7 Egg Whites with 1 tomato 250g Red Meat
2 ½ Cups of Pasta
2 Tablespoons Flaxseed Oil
5g Glutamine
Meal Seven (8 pm) Meal Seven (8 pm)
Protein Shake (30g)
2 Tablespoons Flaxseed Oil
5g GLutamine
Protein Shake (30g)
2 Tablespoons Flaxseed Oil
5g GLutamine

* I didn't train on Sunday, so that was my day off. I was in bed no later than 10 pm all nights except Saturday!

Printable version of this page.

Training Split:

  • MondayDelts, Traps, Calves
  • Tuesday - Legs *
  • Wednesday – Back **, Calves
  • ThursdayChest
  • Friday – Arms ***, Calves
  • Saturday – Back (Heavy Movements)
  • Sunday – REST/RECOVERY!

* Glutes, Hamstrings, Quadriceps
** Lats, Middle/Lower Back
*** Forearm, Biceps, Triceps

I am doing back twice a week because quite frankly it sucks. I need to bring it up in thickness in the upper back so if you have any suggestions let me know ASAP. I am doing a second back workout of deadlifts and heavy t-bar rows and seems to be going ok at the moment.

Next week I will explain my diet plan but this week was basically low carb and then a high day on Sunday. I will explain what I am trying to do next week!

Well that is it for this week. Tune in next week for "14 Weeks Out" online journal!

Thanks for your support,
Jimmy Sadek

More Photos:

Until Next Time,