Shane's Contest Prep: 13 Weeks Out.

As of today, I am 13 weeks out from the INBF Wisconsin Championships! Come take a step closer into my life and see my training log, diet log, and my thoughts on how things are progressing!
13 Weeks Out!

I'm 13 weeks out from the competition and the tuna smells better and better everyday. I'm really going to work hard this week. This is my last week of being able to eat certain foods that I won't be able to next week (although I cut out junk food at 15 weeks out). Once I am 12 weeks out, I will tighten up my diet and my calories will be much cleaner.

For my supplements not included in my diet, I am taking: a multivitamin, 2 vitamin C pills, and a Vitamin E every day. All these vitamins are generic store brands. I will probably start taking creatine (Swole V2 most likely) at around 11 weeks out.

With my current diet, I am trying to put on some muscle while not gaining any fat. I will continue a diet close to this one until I am 8 weeks out from my competition. When I am 8 weeks out, I will start to lower my calories and not eat what my family is having for dinner. I will make eggs or chicken instead.

I am pretty much eating the same foods that I would eat during my "gaining" phase, which is all year round. The only difference is that I am not eating any "cheat" foods or foods that aren't clean. During the school week, my third meal is bigger because I don't drink any milk while I'm at school and because I am more active while at school compared to on the weekends. On the weekends, I might be eating fewer meals compared to during the school week, but that's because I am not awake as much during the day. My meals are actually spaced closer together.

I will start keeping track of how many grams of fat, protein, and carbohydrates I am consuming at 8 weeks out. I don't feel that it is necessary to do this right now because my diet is almost the same as it is during my "gaining" phase and the only difference is that I am not cheating at all.


Saturday, January 17

Diet

    Meal 1: 2 cups of shredded wheat bran cereal w/ fat free milk, 1 scoop of Optimum Whey w/ 8 oz skim milk

    Meal 2: A ham sandwich on whole wheat bread, 12 oz milk

    Meal 3: A turkey sandwich on whole wheat bread, 12 oz milk

    Meal 4: 4 whole eggs on 2 wheat buns, 12 oz milk

    Meal 5: A turkey sandwich on whole wheat bread, 12 oz milk

    Meal 6: 1 cup of cottage cheese, 8 oz milk

Workout

Rest Day!


Sunday, January 18

Diet

    Meal 1: 2 cups of shredded wheat bran cereal w/ fat free milk, 1 scoop of Optimum Whey w/ 8 oz skim milk

    Meal 2: A ham sandwich on whole wheat bread, 12 oz skim milk

    Meal 3: Tuna sandwich on whole wheat bread, 12 oz skim milk

    Meal 4 (post-workout): 2 scoops of Optimum Whey w/ 12 oz water, 8 oz orange juice

    Meal 5: Turkey sandwich on wheat bread, 12 oz milk

    Meal 6 (Dinner): 2 egg yolks and 6 egg whites, 2 cups of salad, water

    Meal 7: Smoked chicken sandwich on wheat bread, 12 oz milk

    Meal 8 (before bed): 1 cup of cottage cheese, 8 oz milk

Workout

Chest/Calves

Click here for a printable workout log!

I had a pretty crappy workout. Nothing went well for me. I have no clue why I did the one-legged calves raises at the end, lol. I think this workout sucked because I got about an hour less sleep than I usually get (I got 7 hours) and because I didn't eat very much yesterday.


Monday, January 19

Diet

    Meal 1: 2 cups of shredded wheat bran cereal w/ fat free milk, 1 scoop of Optimum Whey w/ 8 oz skim milk

    Meal 2 (before 3rd hour): A ham sandwhich on wheat bread

    Meal 3 (lunch): 2 turkey sandwiches, apple, peanuts and almonds, cereal bar, water

    Meal 4: Tuna sandwich on whole wheat bread, 12 oz skim milk, 8oz orange juice

    Meal 5 (post-workout): 2 scoops of Optimum Whey w/ 46g of dextrose in 12 oz water

    Meal 6 (dinner): 2 93% lean hamburgers, 1 wheat bun, 1 servings ketchup, 12 oz milk

    Meal 7 (before bed): 1 cup of cottage cheese, 8 oz milk

Workout

Back/Abs

Click here for a printable workout log!

I was wondering when my barbell row was going to go up. I had been stuck at 185 for quite some time. I don't know what got into me, but I felt like I had much more energy today. With leg raises, I stopped after my second set because my leg was acting up a little. I didn't want to push things.


Tuesday, January 20

Diet

    Meal 1: 2 cups of shredded wheat bran cereal w/ fat free milk, 1 scoop of Optimum Whey w/ 8 oz skim milk

    Meal 2 (before 3rd hour): A ham sandwhich on wheat bread

    Meal 3 (lunch): 2 turkey sandwiches, apple, peanuts and almonds, cereal bar, water

    Meal 4: Tuna sandwich on whole wheat bread, 12 oz skim milk

    Meal 5 (post-workout): 2 scoops of Optimum Whey in 12 oz water, 8 oz orange juice

    Meal 6 (dinner): 5 oz spaghetti w/ meat sauce, 12 oz milk

    Meal 7 (before bed): 1 cup of cottage cheese, 8 oz milk

Workout

Shoulders/Traps

Click here for a printable workout log!

This was a pretty good workout. I did much better on military presses compared to last workout. With bent-over laterals and barbell shrugs, I felt that I used too heavy of a weight and my form was off a little. I am going to lower the weights for next workout.


Wednesday, January 21

Diet

    Meal: 1 2 cups of shredded wheat bran cereal w/ fat free milk, 1 scoop of Optimum Whey w/ 8 oz skim milk

    Meal 2 (before 3rd hour): A ham sandwhich on wheat bread

    Meal 3 (lunch): 2 turkey sandwiches, apple, peanuts and almonds, cereal bar, water

    Meal 4: Tuna sandwich on whole wheat bread, 12 oz skim milk

    Meal 5 (post-workout): 2 scoops of Optimum Whey in 12 oz water, 8 oz orange juice

    Meal 6 (dinner): Steak cooked on the George Foreman, tator tots, veggies, 12 oz milk

    Meal 7 (before bed): 1 cup of cottage cheese, 8 oz milk

Workout

Triceps/Biceps

Click here for a printable workout log!

I thought this was a decent workout. I easily did 10 reps on my first set of pressdowns. I thought I would increase the reps for the second set, but then for my third set, I wasn't able to get 10 reps like I thought I should have. I will try increasing the weight on the first set next time and see what happens. I also won't do 12 reps for my first set of cable rows. I will do 10 and then increase the weight and go for 10 again.


Thursday (no school), January 22

Diet

    Meal 1: 2 cups of shredded wheat bran cereal w/ fat free milk, 1 scoop of Optimum Whey w/ 8 oz skim milk

    Meal 2 (before 3rd hour): A ham sandwich on wheat bread, 12 oz milk

    Meal 3 (lunch): A turkey sandwich on wheat bread, carrots, 12 oz milk

    Meal 4: Tuna sandwich on whole wheat bread, 12 oz skim milk, 12 oz orange juice

    Meal 5 (post-workout): 2 scoops of Optimum Whey w/ 46g of dextrose in 12 oz water

    Meal 6 (dinner): White rice covered in stir-fry, 12 oz milk

    Meal 7 (before bed): 1 cup of cottage cheese, 8 oz milk

Workout

Leg Day!

Click here for a printable workout log!

After taking off several weeks in December to rehab my leg, leg day has been hard as hell. This leg day was awesome to say the least. It was my best workout of the week and I was really proud of how hard I pushed myself. I think my leg is ready for hack squats after barbell squats next week. I will see how it acts and if I think it's ready. I will also add another set to lying leg curls.


Friday, January 23

Diet

    Meal 1: 2 cups of shredded wheat bran cereal w/ fat free milk, 1 scoop of Optimum Whey w/ 8 oz skim milk

    Meal 2 (before 3rd hour): A ham sandwhich on wheat bread

    Meal 3 (lunch): 2 turkey sandwiches, apple, peanuts and almonds, cereal bar, water

    Meal 4: A ham sandwich on wheat bread, carrots, 12 oz milk

    Meal 5 (dinner): Sloppy Joes made w/ 93% lean beef, 1 wheat bun, 12 oz milk

    Meal 6: A ham sandwich on wheat bread, carrots, 12 oz milk

    Meal 7 (before bed): 1 cup of cottage cheese, 8 oz milk

I feel that this diet is working well for me. I seem to be leaning out a bit, but I still weigh the same (170 pounds). Next week I will keep my diet similar to what it was this week.

Workout

Rest Day!

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