Contest Preparation For The INBF Wisconsin Championships: 7 Weeks Out!

I am currently 7 weeks out from my competition and I can't wait for it to take place...
7 Weeks Out!

These past few weeks have been a great learning experience for me. I have learned what it is like to be on a diet that has too little calories, and a diet that has too much calories. I feel that I didn't lose as much fat as I wanted to last week. There are two things that I can do from here: decrease calories or increase cardio.

I think that decreasing my calories slightly and increasing my cardio is the best option. I have usually been walking for 20 minutes before breakfast on every back/abs and triceps/biceps day. I will start walking 30 minutes on these days for now on.

Also, on rest days I have been walking 30 minutes during the time that I would normally be working out (if it wasn't rest day). I will bump this up to 40 minutes. The only thing that I am going to take out from my diet is one piece of brown bread from meal #6.

I think this is all that needs to be taken out at the time. If my fat loss doesn't speed up after these changes, I will simply add in more cardio. I can't wait for my competition!

*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 28

Diet

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

    Meal 2: 8 oz Chicken breast, broccoli, almonds, 2 slices wheat bread, 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

    Meal 5: 1 egg yolks, 10 egg whites, 2 pieces of wheat bread, water, 1/2 cup of shredded wheat bran, almonds and peanuts

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

Triceps/Biceps

Click here for a printable workout log!

Today was a decent workout. After I couldn't complete any more reps on my last set of skullcrushers, I did close grip bench with the ez-bar. I am going to switch overhead extensions for another exercise next workout. They have been putting a lot of strain on my forearms and my joints. My biceps workout went great. The ez-bar curls felt the best out of the three exercises.


Sunday, February 29

Diet

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

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

    Meal 3: 1 can of tuna, 2 slices wheat bread, large salad, 1 serving ICE, banana, 10 oz orange juice, water

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

    Meal 5: 1 egg yolks, 10 egg whites, 2 pieces of wheat bread, water, 1/2 cup of shredded wheat bran, almonds and peanuts

    Meal 6: 4 oz chicken breast, salad, water, almonds and peanuts

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

    Meal 8: 1 scoop ISS Research Micellar Matrix, water

Workout

Quads/Hamstrings (LEG DAY)

Click here for a printable workout log!


Monday, March 1

Diet

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

    Meal 2: Turkey, salad, 2 slices wheat bread

    Meal 3: 8 oz Chicken breast, broccoli, almonds, 1 slice 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, 2 TBSP dextrose, 5 grams ICE, 1 serving Gplenish Glutagain, water

    Meal 6: 1 egg yolks, 10 egg whites, 1 piece of 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

Rest (40 minute walk on the treadmill)

I took out a piece of wheat bread and 2 tbsp of dextrose today because I didn't do any weight training. All I did was 40 minutes of low intensity cardio.


Tuesday, March 2

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, 10 egg whites, 1 piece of 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

Calves/Chest

This workout was pretty decent. I am going to lighten up the weight on my last set of dumbbell flys next time. My forearm was causing me pain and was giving out on me. I will ice it and hopefully it will heal soon. For calves today, I did my reps really slow.

I concentrated on the peak contraction and did a slow negative on each rep. I have been having trouble getting up high on my toes lately with my calf exercises, so I am going to lower the weight and continue to use this type of form. At the end of this workout, my calves were toasted.


Wednesday, March 3

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, 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, 1 piece of 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 30 minute walk before breakfast.

Back/Abs

Click here for a printable workout log!

Barbell rows were a lot harder this workout. I think it's because I had to use the skinny barbell. The powerlifters at my gym are bending all the good ones. Dumbbell rows felt really good. I used really slow form and made sure to concentrate on my back the whole time. This was a great back workout. I got a lot fewer reps on my cable crunches, but that's because I did leg raises first. I didn't think it would make that big of a difference, but it did.


Thursday, March 4

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, 10 egg whites, 1 piece of 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 really great workout. Everything went smooth and my mind to muscle connection was intense. There's really not much else to say about the workout. I don't care if my weights are going up or down or if my reps are increasing or decreasing.

I can make a set work my muscles more with less reps and a greater muscle to mind connection than if I did a set with more reps and a weaker muscle to mind connection. When you do an exercise, don't concentrate on form. Form should already be imprinted in your brain. Concentrate on your muscles. This will make a hell of a difference.


Friday, March 5

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, 10 egg whites, 1 piece of 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

Triceps/Biceps

Click here for a printable workout log!

This was a great workout. I switched the overhead triceps extensions for the triceps Nautilus machine because my right forearm has been bothering me a lot. The machine was a lot easier on my forearm. For biceps, I am going to do alternate dumbbell curls instead of ez-bar curls because this exercise was also putting lots of stress on my right forearm. I will ice my forearm a lot and switch exercises that aggravate it. My forearm should be healed in no time.

I ended the week weighing 166 pounds. I seem to be maintaining at this weight. I feel that I am slowly gaining muscle and slowly losing fat right now. That's how I want it to be. I don't want to skinny out by losing too much weight too quickly. I am taking things slow. I don't have TOO much more fat to lose, so I don't have to do anything crazy with my diet.

Everything has been going great and I can't wait to show Wisconsin what I am made of!

Click here to view all weeks!

Applied Knowledge is Power,