Contest Preparation For The INBF Wisconsin Championships: 5 Weeks Out!

I am currently 5 weeks out from my competition and I can't wait for it to take place...
5 Weeks Out!

I can't believe I am already 5 weeks out from the 2004 INBF Wisconsin Championships. Sometimes it is hard to concentrate on schoolwork and other activities I do when constant thoughts of myself on stage are filling my head. The anticipation is unbearable at times.

I am going to come into this show in the best shape of my life. I can promise that. Every week I am getting noticeably leaner and more striated. New veins are appearing and my confidence is through the roof. I know that if I keep applying my knowledge and doing what I have written down, I will walk away with the gold!!

I am going to enjoy this week of training and dieting knowing that next week there will be major changes in my diet. I am planning on replacing the 4 pieces of wheat bread and one apple with 4 baked potatoes. I will enjoy these food items while I still can as far as taste and the energy they give me goes.

I will only be consuming simple carbs before workouts on back and leg day starting next week. These are changes that I know I have to make in order to see improvements in my physique. Also, I will add 5 minutes of cardio to each session that I do and add in another cardio day into my 6 day split starting 4 weeks out.

*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 13

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-cardio): 2 scoops Optimum Whey, 1 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 (55 minute walk in my basement)


Sunday, March 14

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

Calves/Chest

Today was an awesome calves workout. I would've never guessed it to turn out so well. My calves are really responding to the slower reps. I am finally feeling them how I want to. My strength even increased, which is really odd because all my other lifts are going down. This isn't a big deal to me but more like an added bonus.

The first half of my chest workout went really great and the second half could've gone better. I took some pictures after the end of my session today. I hadn't been practicing my posing and wanted to show better facial expressions, so I wasn't flexing as hard this time around. I actually look worse than in my last photos.

I can guarantee you though that I look two times better now compared to how I looked 7 weeks out. I am leaner, more vascular, and more striated. I will practice my posing and my results will be much more evident in my next pictures! You can hold me to that!


Monday, March 15

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, 10 oz orange juice

    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 (30 minute walk before breakfast)

Click here for a printable workout log!

Today was a very depressing day in a way. My strength for barbell rows and squats have both gone down and I have to lower the weights and quit pretending that it's not happening. Instead of using poorer form to get the same weight and reps up, I will simply just lower the weight.

I don't like doing this, but I must get the maximum potential out of each exercise that I do. I can't achieve the maximum with weights that are too heavy for me. Despite losing strength, the workout went great. Abs got a great workout as well as my back.


Tuesday, March 16

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

Shoulders/Traps

Click here for a printable workout log!

Today was a great workout. Someone was talking to me after military presses, so I got a longer rest before my dumbbell presses. I didn't feel them working as much due to this, so I drop-setted the last set.

Bent over laterals felt really great and barbell shrugs felt went surprisingly well after dumbbell shrugs. That was my first time doing them after dumbbell shrugs.


Wednesday, March 17

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.

Triceps/Biceps

Click here for a printable workout log!

Today's workout went really great. I changed the handle on the pressdowns from a straight bar to a chambered bar. It felt a lot smoother and hit my triceps a lot harder. The peak contraction felt a lot better. The rest of my workout went smoothly. There's nothing much else to comment on.


Thursday, March 18

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, 10 oz orange juice

    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!

This was another killer leg workout. I always dread this day because of my first four exercises. I see very few people include all these exercises into their routines at one time. Why? Because it sucks! SLDL's went really great. My ass is definitely going to be sore in the morning!


Friday, March 19

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, 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

Rest (55 minute walk in my basement)

I had a great week this week and took some pictures. They didn't turn out how I wanted them to and I am a little disappointed in myself. I know that I am going to have to start to practice my posing a lot more. I am halfway done with developing my posing routine.

Once I am done with that, all I will have to do is practice, practice, and practice some more. Right now I am at 165 pounds. I keep getting leaner while maintaining the same bodyweight. This means that I am losing fat and gaining muscle at the same time.

I will write an article about this and explain how it is possible. I feel that will help out a lot of people who need to do what I did: lose fat slowly while gaining muscle on a pre-contest diet. My physique is getting better and better every week and I can't wait until I take more pictures. There will be a BIG difference in my physique and posing. Mark my words!

More Pics:

Click here to view all weeks!

Applied Knowledge is Power,