Contest Preparation For The INBF Wisconsin Championships: 6 Weeks Out!

I am currently 6 weeks out from my competition and I can't wait for it to take place...
6 Weeks Out!

I am currently 6 weeks out from the competition and I am more pumped up about it than ever. Everything is going according to plan and I have had a lot of free time lately to design my whole strategy exactly how I want it. I am introducing a new food this week: potatoes.

I am replacing the two pieces of bread from meal #3 with a baked potato and the one piece of bread from meal #6 with a baked potato. I feel that potatoes are a better choice than bread. Also, they have zero sodium and high potassium.

This will come into play when I am carb loading a few days before my competition. During my loading phase, I want to take in lots of potassium with little sodium so I won't retain water. This is why potatoes are the perfect choice!! Also, I have chosen the song that I will use in my posing routine: O Fortuna. This song comes from the Orff: Carmina Burana CD.

*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, March 6

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, 1 baked potato, 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, 10 oz orange juice

    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, 1 baked potato, 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!

This workout went pretty well. My strength seems to be decreasing, but that isn't a concern of mine. As long as I am losing fat and putting on muscle, I could care less about my strength. I accidentally put the weight higher on leg extensions. I still got 10 reps, but the form wasn't as great as it could have been.

I will probably do 140 next workout. I added stiff-leg deadlifts to my routine. I took it easy because I didn't know how my body would react. I seem to have the form down good, so I will be increasing the weight next workout.


Sunday, March 7

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, 1 baked potato, 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, water

    Meal 5: 1 egg yolks, 10 egg whites, 1 baked potato, 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

Rest (50 minute walk in basement)


Monday, March 8

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, 1 baked potato, 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 baked potato, 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

I took my camera to the gym today with hopes of taking progress pictures. It's just too bad that the batteries went dead! I will take pictures next Chest/calves workout, which will be next Sunday.

This workout didn't go to well as far as increases reps, but this workout felt awesome. I looked a lot leaner, harder, more vascular, and more striated than my last progress pics. I am sure I will look even better when I take my next batch.


Tuesday, March 9

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, 1 baked potato, 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 baked potato, 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

Back/Abs

Click here for a printable workout log!

This back workout went great. I did five sets of barbell rows today because I didn't get as much out of my fourth set as I would've liked to get. I have changed my form on the cable crunches again. My backside is not resting on the ground when I do them.

I feel this is a better position and it is definitely harder and works better.
Wednesday, March 10

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, 1 baked potato, 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 baked potato, 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.

Shoulders/Traps

Click here for a printable workout log!

Today's workout was great. I was definitely feeling the workout and had a great mind-to-muscle connection. I did front raises instead of bent-over laterals to change things up. I also did that because my rear delts were torched from last workout. I will put bent-over laterals back into my workout for next time.


Thursday, March 11

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, 1 baked potato, 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 baked potato, 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!

I felt this was a pretty good workout. Everything flowed smoothly. I did alternate dumbbell curls instead of ez-bar curls today to put less pressure on my aggravated forearm. I think it helped out a lot. My triceps haven't been getting stronger or doing better during my workouts. I will really concentrate on my muscle to mind connection next workout and see where that gets me.


Friday, March 12

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, 1 baked potato, 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 baked potato, 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

Quads/Hamstrings (LEG DAY)

Click here for a printable workout log!

I have been noticing that my legs have been getting slightly smaller these past few weeks. I didn't like that at all, so I decided to do something about it. I threw out leg extensions and put in hack squats. This made a big difference in the intensity of my workout. I am still getting used to SLDL's and I am going to go up weight next workout. By the end of the workout, I was drained. I quickly walked home from the gym to drink my post-workout shakes and crash on my bed.

I have managed to stay on my diet throughout my whole contest preparation and I am very pleased with that. I haven't even had hunger pangs like the last time I was getting ready to compete. I believe this has a lot to do with my diet. Because I eat so cleanly and have a fast metabolism, I am able to consume large amounts of calories while losing fat.

I will continue to use this to my advantage. After I carb deplete, I will be able to consume large amounts of carbs and my body won't look bloated like it would if I wasn't accustomed to eating lots of food.

This week went really great and I am excited to see what next week brings!!

Click here to view all weeks!

Applied Knowledge is Power,