Contest Preparation For The INBF Wisconsin Championships: 1 Week Out!

I can't believe that I am one week out already. I started to plan out what I am going to do for the upcoming week, but there was recently a change of events. Brett Feldman talked to me through email and he is going to help me through the final week.
1 Week Out!

I can't believe that I am one week out already. I started to plan out what I am going to do for the upcoming week, but there was recently a change of events. Brett Feldman talked to me through email and he is going to help me through the final week to come in ripped!

I have a lot of faith in him because he won the NPC Teen Nationals and trained his brother to win the same contest three years later. I also understand that very drastic changes can't be made in one week. My body fat right now is about what it's going to be at the competition.

I just have to concentrate on manipulating my water levels for the show. Brett Feldman advised against sodium loading/cutting, potassium loading, and carb depleting/loading. This goes against a lot of what I have learned, but I am confident in Brett.

He is a very smart man and I know he knows what he is doing. We have talked about him potentially training me for the 2005 NPC Teen Nationals next year. I am not sure how things will work out, but I hope he could train me!


Saturday, April 10

Diet

    Meal 1: Two 4 oz chicken breasts, one cup of oatmeal, water

    Meal 2: One 4 oz chicken breast, one sweet potato, water

    Meal 3: Two 4 oz chicken breasts, one sweet potato, salad, broccoli, water

    Meal 4: One can of tuna, one sweet potato, ½ cup of oatmeal, water

    Meal 5 (post-workout): 2 scoops Optimum Whey, 46g of dextrose

    Meal 6: 10 egg whites, one sweet potato, salad, water

    Meal 7: One 4 oz chicken breast, salad, water

Workout

Quads/Hamstrings (LEG DAY) (20 minute walk before breakfast)

Click here for a printable workout log!

Today was my last "real" leg workout. I will be doing a circuit routine on Tuesday for them. I really concentrated on my mind to muscle connection as always today. Despite the decreased weights, it was still an intense workout and my muscles really got worked.

I like to use a closer stance on my leg exercises. I feel this hits my legs a lot harder, especially the outer part of my legs.

I almost cheated on my diet today. I took out all "added" fats in my diet from the advice of Brett Feldman. He actually told me to keep my diet the same for the final week, but he said that he didn't have added fats in Kraig's diet.

The cravings were intense and I was on my way to my room to eat some Easter candy when I finally came to my senses. If I cheated on my diet once, I would be failing myself. I knew the candy would taste a hell of a lot better after my competition, so I turned around and never looked back.


Sunday, April 11

Diet

    Meal 1: Two 4 oz chicken breasts, one cup of oatmeal, water

    Meal 2: One 4 oz chicken breast, one sweet potato, water

    Meal 3: Two 4 oz chicken breasts, one sweet potato, salad, broccoli, water

    Meal 4: One can of tuna, one sweet potato, ½ cup of oatmeal, water

    Meal 5 (post-workout): 2 scoops Optimum Whey, 46g of dextrose

    Meal 6: 10 egg whites, one sweet potato, salad, water

    Meal 7: One 4 oz chicken breast, salad, water

Workout

Rest (30 minute walk before breakfast, 1 hour walk during the time that I usually train)


Monday, April 12

Diet

    Meal 1: Two 4 oz chicken breasts, one cup of oatmeal, water

    Meal 2: One 4 oz chicken breast, one sweet potato, water

    Meal 3: Two 4 oz chicken breasts, one sweet potato, salad, broccoli, water

    Meal 4: One can of tuna, one sweet potato, ½ cup of oatmeal, water

    Meal 5 (post-workout): Two 4 oz chicken breasts, one cup of oatmeal

    Meal 6: 10 egg whites, one sweet potato, salad, water

    Meal 7: One 4 oz chicken breast, salad, water

Workout

I didn't record what I did for this workout. I did an upper body circuit. I went through all of my body parts with four sets. I rested about 30 seconds between each set and each set was 15 reps. I did 2-3 different exercises for each muscle group.


Tuesday, April 13

Diet

    Meal 1: Two 4 oz chicken breasts, one cup of oatmeal, water

    Meal 2: One 4 oz chicken breast, one sweet potato, water

    Meal 3: Two 4 oz chicken breasts, one sweet potato, salad, broccoli, water

    Meal 4: One can of tuna, one sweet potato, ½ cup of oatmeal, water

    Meal 5 (post-workout): Two 4 oz chicken breasts, one cup of oatmeal

    Meal 6: 10 egg whites, one sweet potato, salad, water

    Meal 7: One 4 oz chicken breast, salad, water

Workout

I did a leg circuit today. I did 4 sets and 2-3 different exercises for each body part. I rested about 30 seconds between each set and did about 15 reps. I didn't record what I did because I was moving too quickly.


Wednesday, April 14

Diet

    Meal 1: Two 4 oz chicken breasts, one cup of oatmeal, water

    Meal 2: One 4 oz chicken breast, one sweet potato, water

    Meal 3: Two 4 oz chicken breasts, one sweet potato, salad, broccoli, water

    Meal 4: One can of tuna, one sweet potato, ½ cup of oatmeal, water

    Meal 5 (post-workout): Two 4 oz chicken breasts, one cup of oatmeal

    Meal 6: 10 egg whites, one sweet potato, salad, water

    Meal 7: One 4 oz chicken breast, salad, water

Workout

Instead of my doing an upper body circuit again, I did the "bodyweight workout". I did push-ups, wide-grip chins, diamond push-ups, pull-ups, dips, close-grip chins, wide-grip push-ups, and bench dips. I took each set to failure and rested two minutes between each set.

I learned this routine during powerlifting season of last year and I really liked it. It doesn't do much for gaining muscle, but it was a good change of pace and was appropriate for today. I applied my first coat of Pro Tan tonight.


Thursday, April 15

Diet

    Meal 1: Two 4 oz chicken breasts, one cup of oatmeal, water

    Meal 2: One 4 oz chicken breast, one sweet potato, water

    Meal 3: Two 4 oz chicken breasts, one sweet potato, salad, broccoli, water

    Meal 4: One can of tuna, one sweet potato, ½ cup of oatmeal, water

    Meal 5 (post-workout): Two 4 oz chicken breasts, one cup of oatmeal

    Meal 6: 10 egg whites, one sweet potato, salad, water

    Meal 7: One 4 oz chicken breast, salad, water

Workout

Rest (one hour walk during the time that I train)

I applied two more coats of Pro Tan tonight. I didn't give the first one enough time to soak in and when I went to take a shower to rinse off the excess product, I lost a lot of Pro Tan. I was lighter than I was after my first coat!

Make sure that you give it enough time to soak it. I would recommend at least a few hours. The second coat went on smoothly.


Friday, April 16

Diet

    Meal 1: Two 4 oz chicken breasts, one cup of oatmeal, water

    Meal 2: One 4 oz chicken breast, one sweet potato, water

    Meal 3: Two 4 oz chicken breasts, one sweet potato, salad, broccoli, water

    Meal 4: One can of tuna, one sweet potato, 1/2 cup of oatmeal, water

    Meal 5: Two 4 oz chicken breasts, broccoli, water

    Meal 6: One 4 oz chicken breast, broccoli, water

    Meal 7 (1:00AM): A big, fat, and juicy steak!

Workout

Today was another rest day. I applied two coats of Pro Tan tonight. I have been drinking lots of water for the past several days and I stopped drinking it at 7:00PM tonight. I have been taking 3g of vitamin C for the past several days and I am taking 8 grams today and 8 grams tomorrow.

Brett told me that this would help act as a diuretic. I will take one niacin pill in the morning tomorrow and one about an hour before prejudging. I am waking up at 1:00 AM tonight to eat a big steak. The only food that I will eat tomorrow before prejudging is one or two sweet potatoes, depending on how full I look.

I have also been taking Citrucel with all my meals for the past several days and two 99mg potassium pills every day. I am so excited for my competition!! I can't even describe it! It's going to be a blast!

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