Contest Preparation For The INBF Wisconsin Championships: 8 Weeks Out!

I am currently 8 weeks out from my competition and I can't wait for it to take place...
8 Weeks Out!

I am currently 8 weeks out from my competition and I can't wait for it to take place. My family, friends, and brother's friends are going to be there cheering for me. I want to present the best possible package on stage for the judges. I just started up with all my new supplements and my new diet.

I feel that it will be very possible that I will gain muscle while losing fat. I have to do everything to the best of my ability and continue to not miss any meals. I want to blow away my competition and leave no doubt in anyone's mind that I didn't have the best physique.

In the past few days, I have been thinking about whether or not I will be able to get down to 156 for my competition. After thinking about it for a while, I feel that it isn't my number one priority. I wouldn't be disappointed in myself if I came in as a middleweight, as long as I was in awesome shape.

I would rather be full and dry and come in as a middleweight than be flat and dry and come in as a lightweight.

*Note - For meal 1 I also take: multivitamin, vitamin C, vitamin E, vitamin B. For meal 5 (post-workout) I also take: vitamin C.


Saturday, February 21

Diet

    Meal 1: 1 1/4 cups of shredded wheat bran, 12 oz skim milk, 1 scoop Optimum whey, 1 serving of ICE, 1 serving of Swole v2

    Meal 2: 8 oz Chicken breast, broccoli, almonds, water, 1/2 cup of shredded wheat bran

    Meal 3: 1 can of tuna, 2 slices wheat bread, large salad, 1 serving ICE, apple, water

    Meal 4 (post workout): 2 scoops Optimum Whey, 4 TBSP dextrose, 5 grams ICE, 1 serving Gplenish Glutagain, 1 serving of Swole v2

    Meal 5: 2 egg yolks, 10 egg whites, salad, water, 1/2 cup of shredded wheat bran, a few almonds

    Meal 6: 4 oz Chicken breast, salad, water, almonds

    Meal 7: 1 scoop ISS Research Micellar Matrix, water

Workout

Shoulders/Traps

Click here for a printable workout log!

I started out with 125 on military press to change things up. I felt like I had more energy this workout than my last one. This is most likely due to my new diet and supplement regimen. The side laterals keep getting harder and harder. I have no idea why. I might change up my routine for next workout and see what happens. My traps had a pretty good workout. I slowed down the rep speed and focused on my mind to muscle connection more than my previous workouts. It seems to have worked great.


Sunday, February 22

Diet

    Meal 1: 1 1/4 cups of shredded wheat bran, 12 oz skim milk, 1 scoop Optimum whey, 1 serving of ICE, 1 serving of Swole v2

    Meal 2: 8 oz Chicken breast, broccoli, almonds, water, 1/2 cup of shredded wheat bran

    Meal 3: 1 can of tuna, ,2 slices wheat bread, large salad, 1 serving ICE, apple, water

    Meal 4 (post workout): 2 scoops Optimum Whey, 4 TBSP dextrose, 5 grams ICE, 1 serving Gplenish Glutagain, 1 serving of Swole v2, water

    Meal 5: 2 egg yolks, 10 egg whites, salad, water, 1/2 cup of shredded wheat bran, a few almonds

    Meal 6: Sandwich meat (turkey), 2 slices wheat bread, 3 oz turkey, water

    Meal 7: 4 oz Chicken breast, salad, water, almonds

    Meal 8: 1 scoop ISS Research Micellar Matrix, water

Workout

Did a 20 minute walk before breakfast.

Triceps/Biceps

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This workout went pretty smooth. I am definitely feeling more energized in the gym from my recent change in diet and supplementation. I will probably change up my triceps routine for next workout. I haven't had a good triceps workout in the past few weeks. My biceps on the other hand had another great workout. I was really feeling the exercises and used more weight than my previous workouts. I am going to keep this routine for my next workout.


Monday, February 23

Diet

    Meal 1: 1 1/4 cups of shredded wheat bran, 12 oz skim milk, 1 scoop Optimum whey, 1 serving of ICE

    Meal 2: Turkey, 2 slices wheat bread

    Meal 3: 8 oz Chicken breast, broccoli, almonds, water, 1/2 cup of shredded wheat bran

    Meal 4: 1 can of tuna, 2 slices wheat bread, large salad, 1 serving ICE, apple, 10 oz orange juice, water

    Meal 5 (post workout): 2 scoops Optimum Whey, 4 TBSP dextrose, 5 grams ICE, 1 serving Gplenish Glutagain, water

    Meal 6: 2 egg yolks, 10 egg whites, 2 pieces wheat bread, water, 1/2 cup of shredded wheat bran, almonds and peanuts

    Meal 7: 4 oz Chicken breast, salad, water, almonds and peanuts

    Meal 8: 1 scoop ISS Research Micellar Matrix, water

I made some changes in my diet because I was losing weight way too fast. I am going to have 2 cups of shredded wheat for meal 1, add a piece of brown bread to meal 3, add two pieces of brown bread to meal 6, and add peanuts to every meal that I have almonds. I will see how this works and see if I need to make any further changes.

Workout

Quads/Hamstrings (LEG DAY)

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This workout SUCKED!! I weighed myself on the scale and I was down 4.5 pounds since 2 days ago!! I have to change up my diet and put in more food, ASAP. I thought that only decreasing my calories by about 300 wouldn't make that big of a difference, but I have also been eating cleaner foods (more vegetables and plain chicken).

I know that weighing yourself every day isn't a good way to judge fat loss, but I recommend it to people who are dieting. Why? Well, what are the first things you lose when you go on a diet? Water and energy stores. And usually you lose several pounds pretty quickly. This will tell you if you are eating enough calories.

I also knew that this wasn't just from sweating off water or something because I had just recently started using creatine and was drinking about 3 times more water than usual. I was actually expecting to go up a few pounds, not down! Also, I was beginning to see rapid changes in my physique. Cross striations in my chest and shoulders were the obvious signs.

Also, my legs were getting much more vascular and my hamstrings and glutes were really coming out. I don't want to skinny down for my show. I want to build muscle and lose a little bit of fat while cutting down and then lower the calories if I need to lose more fat. It is really hard for me to put on muscle, but I can cut down in an instant. I need to keep this in mind the next time I change up my diet. Luckily I caught my mistake before it turned into something big.


Tuesday, February 24

Diet

    Meal 1: 2 cups of shredded wheat bran, 12 oz skim milk, 1 scoop Optimum whey, 1 serving of ICE

    Meal 2: Turkey, 2 slices wheat bread

    Meal 3: 8 oz Chicken breast, broccoli, almonds, 2 slices wheat bread, water, 1/2 cup of shredded wheat bran

    Meal 4: 1 can of tuna, 2 slices wheat bread, large salad, 1 serving ICE, apple, water

    Meal 5 (post workout): 2 scoops Optimum Whey, 4 TBSP dextrose, 5 grams ICE, 1 serving Gplenish Glutagain, water

    Meal 6: 1 egg yolks, 6 egg whites, 2 pieces wheat bread, water, 1/2 cup of shredded wheat bran, 3 oz turkey, almonds and peanuts

    Meal 7: 4 oz Chicken breast, salad, water, almonds and peanuts

    Meal 8: 1 scoop ISS Research Micellar Matrix, water

Workout

Rest (30 minute walk on the treadmill)


Wednesday, February 25

Diet

    Meal 1: 2 cups of shredded wheat bran, 12 oz skim milk, 1 scoop Optimum whey, 1 serving of ICE

    Meal 2: Smoked tuna, 2 slices wheat bread

    Meal 3: 8 oz salmon, broccoli, almonds, 2 slices wheat bread, water, smoked tuna, 1/2 cup of shredded wheat bran

    Meal 4: 1 can of tuna, 2 slices wheat bread, large salad, 1 serving ICE, apple, water

    Meal 5(post-workout): 2 scoops Optimum Whey, 4 TBSP dextrose, 5 grams ICE, 1 serving Gplenish Glutagain, water

    Meal 6: 1 egg yolks, 10 egg whites, 2 pieces wheat bread, water, 1/2 cup of shredded wheat bran, almonds and peanuts

    Meal 7: 4 oz salmon, salad, water

    Meal 8: 1 scoop ISS Research Micellar Matrix, water

Wow, I had no idea that salmon fillets had so much fat. I am going to start eating lemon tuna on Fridays instead.

Workout

Calves/Chest

This was a great chest workout, but I really wasn't feeling it with my calves. I will really slow down the reps for my next calves workout and hold the peak contraction for a good second or two. I was really pumped up after my chest workout and took some pictures. My back has really cut up from two weeks ago. I notice that despite the water weight from the creatine that I appear leaner. I stayed the same weight as my last pictures but lost fat. This new diet is giving me a lot more energy and I feel like my old self again!


Thursday, February 26

Diet

    Meal 1: 2 cups of shredded wheat bran, 12 oz skim milk, 1 scoop Optimum whey, 1 serving of ICE

    Meal 2: Turkey, 2 slices wheat bread

    Meal 3: 8 oz Chicken breast, broccoli, almonds, 2 slices wheat bread, water, 1/2 cup of shredded wheat bran

    Meal 4: 1 can of tuna, 2 slices wheat bread, large salad, 1 serving ICE, orange, 10 oz orange juice, water

    Meal 5 (post-workout): 2 scoops Optimum Whey, 4 TBSP dextrose, 5 grams ICE, 1 serving Gplenish Glutagain, water

    Meal 6: 1 egg yolks, 10 egg whites, 2 pieces wheat bread, water, 1/2 cup of shredded wheat bran, almonds and peanuts

    Meal 7: 4 oz Chicken breast, salad, water, almonds and peanuts

    Meal 8: 1 scoop ISS Research Micellar Matrix, water

Workout

Did a 20 minute walk before breakfast.

Back/Abs

Click here for a printable workout log!

This was an awesome workout. I was so pumped up after the barbell rows and the dumbbell rows that I could barely even move my back. This was why I had a hard time with cable rows. They still felt great though. I finally got my form down on the cable crunches. I needed to scoot foreword more. I was too far away from the pulley in my previous workouts. Leg raises felt ok. I could've done more, but I didn't want to push my leg too hard. This exercise reactivated my leg injury several months ago. If I take it easy and give it time to recover, doing this exercise shouldn't be a problem. I was just doing them every day in football and sometimes I didn't have time to ice at night. That's how it was reactivated.


Friday, February 27

Diet

    Meal 1: 2 cups of shredded wheat bran, 12 oz skim milk, 1 scoop Optimum whey, 1 serving of ICE

    Meal 2: Lemon tuna, 2 slices wheat bread

    Meal 3: Lemon tuna, broccoli, almonds, 2 slices wheat bread, water, 1/2 cup of shredded wheat bran

    Meal 4: 1 can of tuna, 2 slices wheat bread, large salad, 1 serving ICE, apple, water

    Meal 5 (post workout): 2 scoops Optimum Whey, 4 TBSP dextrose, 5 grams ICE, 1 serving Gplenish Glutagain, water

    Meal 6: 1 egg yolks, 10 egg whites, 2 pieces wheat bread, water, 1/2 cup of shredded wheat bran, almonds and peanuts

    Meal 7: 4 oz Chicken breast, salad, water, almonds and peanuts

    Meal 8: 1 scoop ISS Research Micellar Matrix, water

Workout

Shoulders/Traps

Click here for a printable workout log!

This was a great workout. Military and dumbbell presses felt great. I am going to start out with 45's on bent-over laterals next workout. The 40's felt too light. Traps had a great workout. I was really feelings them today. This shoulders/traps workout was much better than my previous one.

This week went really good. I am now getting used to my new diet and having to cook for over an hour every couple of days. It's worth it though when I see my progress pictures. I've improved a lot from two weeks ago. I want to continue to put on muscle while losing body fat.

I think this is very possible because it happened in the last few weeks. I am looking foreword to picking out my posing routine music and creating my posing routine. I am going to start practicing posing a lot more in the following weeks. I can't wait to get on stage!

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