I had little room to work with, and it was difficult because I was not in control of his diet while he was preparing for the show. This year I will be working with him starting 10 weeks out from the contest, regarding his diet, supplements, and training as I will be there along side of him.
I feel that it is an honor to be writing a pre-contest journal about my brother for the premier online bodybuilding site for supplements, apparel, and the latest news and findings in the bodybuilding community.
This will allow my readers to see what my knowledge can do when applied to a bodybuilder getting ready for a contest. I look forward to this preparation, and refuse to let Bodybuilding.com, and my readers down.
Giving Credit Where Credit Is Due...
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Justin and I feel that this would not have been possible without our TEAM of training partners and supporters. "TEAM Bodybuilding.com" consists of my brother Justin, who is my best friend and also my lifetime training partner. The team's second training partner goes by the name of Chris, "the Officer" Grady and is important to the TEAM when it comes to the gym.
Click To Enlarge.
As a team we are able to push each person to new limits that they could not have reached by themselves, and this is the reason why we are able to complete many of the crazy Workouts that are described in my articles section.
Justin and I also have to thank our parents for keeping us on the right track, which is focusing on education before bodybuilding. Even without their full support, it motivates us to prove them wrong, and pursue what they feel would be impossible.
And now, onto the journal...
Justin's Training Journal
Weeks Remaining: 10 weeks
Body Weight: Around 220lbs.
Body Fat: Justin's body fat remains around 8%-10% year round due to his lightning fast metabolism. We do not use calipers in gauging body fat.
We will be using weekly photo assessments to gauge how much body fat he will have to drop in the remaining weeks. As you can see from the pictures he stays pretty lean for off-season shape and can stay in that condition with out any cardio He also has the ability to eat whatever he wants as long as he gets in his daily protein requirements.
The Diet Protocol
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Justin's diet will vary daily. Justin has an incredibly fast metabolism so we will have to make sure that he is able to hold onto all of his new muscle mass, while still getting into contest winning shape.
I will usually assess his physique every few days to see how he is responding to the dietary changes, and then make minor adjustments to his diet and cardio work.
Protein Intake:
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1.5g X Body weight
1.5g X 220lbs. = around 350g Protein = 1,400 calories
Protein Sources - Chicken breast, Steak (3-4 X week), Protein powders* (Isolates and blends), MRP's.
* Various brands of protein powders will be used through-out Justin's contest prep but they are always some form of a whey protein isolate. If a blend is incorporated it will be used prior to bed. This will beiu used later on in the prep when the night time fats get dropped out. When fats are used with a pre-bed meal, they slow the digestion and absorption of the protein, so when the fats get dropped out of the diet, a protein powder blend will be used to get the same digestion effect.
Justin's protein intake will simply be divided between his six meals at 50g each. Protein powder is usually used in the morning, with his following 5 meals consisting of chicken breasts, steak, or MRP's such as Ny-tro Pro 40 by AST.
Carbohydrate Intake:
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Big Training Days - around 350g-450g = 1400-1800 calories
Small Training Days - around 300g = 1200 calories
Non Training Days - 250g = 1000 calories
Carbohydrate-load Days - around 600g-800g = 2400-3200 calories
Big Training Day - Chest, Back, or Legs
Small Training Day - Shoulders, Biceps, Triceps, etc.
Carbohydrate Sources - Oatmeal, cream of wheat, rice, rice cakes, potatoes, power aid, small amounts of fruits such as: Cantaloupe, honeydew melon, apples, and also simple carbohydrate fruit sources such as: raisins, dried cranberries, and bananas.
Justin's carbohydrate intake is spread out over his first 5 meals, with his last meal consisting of mainly protein and a small amount of healthy fat. His first meal, and post workout meal are both very high in carbohydrates consisting of a mix of complex carbohydrates (cream of wheat, or rice), and simple carbohydrates (power aid, raisins, and some fruit).
These two meals will total around 200g - 250g of carbohydrates, with the remainder coming from complex sources in his other meals. These meals will consist of complex carbohydrates with a small amount of fibrous fruit, or just complex carbohydrates alone such as rice, or oatmeal.
Fat Intake:
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Trace amounts found in foods, small amounts of nuts or natural peanut butter with low carbohydrate meals.
Justin's fat intake is dependant on the amount of carbohydrates he is consuming for the day. If it is a training day in which his carbohydrate intake is high, his fat intake will be low, only coming from trace amounts found in his food, with a small amount of healthy fat added to his pre-bedtime meal.
Total Calorie Intake:
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Justin's calorie intake will start out pretty high for the first two weeks of the diet, following a relatively high carbohydrate diet, with a moderate protein intake, and a relatively low fat intake. Justin has the ability to diet very well on high carbs, as long as his diet is very clean and regimented.
Cardio will also be used this year (it was not used much at all last year) as a tool to get over sticking points in fat loss, and also to get his gluteus, and hamstrings very hard and dry, since they were a problem area last year. His primary machines for cardio will be the precor, high incline treadmill, and the gauntlet stair stepper.
Sunday, February 27, 2005
Diet
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Today's training consisted of legs (quads, hamstrings, calves)as well as some abs. This means that his carbohydrate intake was pretty high, with a moderate protein intake, and a low fat intake. So it looked something like this:
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Carbohydrates - 400g
Protein - 300g
Fats - 30g-40g
Total calories - Around 3,200 calories
You can refer to the diet section above to see how this breaks down over the course of Justin's 6 daily meals. This is just the macronutrient breakdown for this day.
Supplements*
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A.M.
- 1 multi-vitamin pack
- 2 grams of EFA
- 5g of Glutamine
Pre-Workout:
- 2 25mg Ephedrine HCL tabs
- 200mg of Caffeine
- 5g of Glutamine
Post-Workout:
- 10g of Glutamine
- 1 serving of DGC Glucose powder
* The supplement intake will increase as the show approaches.
Workout - Legs (Quads, Hamstrings, Calves)
| Exercise | Sets | Reps | Weight |
| Barbell squats | 5 | 15, 12, 10, 8, 2 | 135, 225, 315, 405, 585 |
| Leg press | 2 | 20, 20 | 12 plates*, 16 plates/td> |
| Overhead leg press | 3 | 15, 12, 10-10-15 | 6 plates, 12 plates, 14-10-6 |
| Leg extensions | 3 | 15, 12, 12 | 160lbs, 200lbs, 200lbs |
| Single leg curls | 2 | 15, 12 | 50lbs, 70lbs |
| Seated calf raises | 4 | 15, 12, 10, 10 | 90, 135, 225, 225 |
Click Here For A Printable Log Of This Workout.
* When it says 12 plates that is the total amount of 45lbs plates on the machine.
- If there are dashes between the reps or the weight that means that a drop set was performed on that set.
Click To Enlarge.
Monday, February 28, 2005
Diet
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Today was an off training day with no weight Workout or aerobics. Justin's carbohydrate consumption for the day was reduced slightly due to the fact that this was a total day of rest. For today his diet looked something like this:
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Carbohydrates - 300g
Protein - 350g
Fats - 40g
Total calories - Around 2,800 calories
You can refer to the diet section above to see how this breaks down over the course of Justin's 6 daily meals. This is just the macronutrient breakdown for this day. On off days, the simple carbohydrates are reduced in the morning and post-Workout. On a day like today his carbohydrate intake would be evenly divided over the course of his first 4-5 meals.
Supplements*
-
A.M.:
- 1 multi-vitamin pack
- 2 grams of EFA
- 5g of Glutamine
P.M.:
- 5g of Glutamine
- 2g of Vitamin C
- 2g of EFA
* The supplement intake will increase as the show approaches.
Workout - Off day (no weights or cardio)
Tuesday, March 1st, 2005
Diet
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Today's training consisted of the chest. For today his carbohydrate intake was pretty high at 400g, with a moderate protein intake, and a low fat intake. His diet for today looked similar to his diet on Sunday when we trained legs.
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Carbohydrates - 400g
Protein - 300g
Fats - 30g
Total calories - Around 3,200 calories
Supplements*
-
A.M.:
- 1 multi-vitamin pack
- 2 grams of EFA
- 5g of Glutamine
Pre-Workout:
- 2 25mg Ephedrine HCL tabs
- 200mg of Caffeine
- 5g of Glutamine
Post-Workout:
- 10g of Glutamine
- 1 serving of DGC Glucose powder
P.M.:
- 5g of Glutamine
- 2g of Vitamin C
- 2g of EFA
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* The supplement intake will increase as the show approaches.
Workout - Chest
| Exercise | Sets | Reps | Weight |
| Single arm low cable crossovers | 2 | 15, 15 | 50lbs, 50lbs |
| Flat DB bench | 4 | 15, 12, 10, 8 | 70's, 90's, 110's, 135's |
| Incline Hammer strength | 3 | 15, 10, 8-6-8 | 2 plates, 3 plates, 4-3-2 |
| Pec-deck flies | 3 | 15, 12, 10 | 160lbs, 200lbs, 260lbs |
| Flat machine press | 2 | 15, 12 | 150lbs, 190lbs |
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Click Here For A Printable Log Of This Workout.
Click To Enlarge.
Wednesday, March 2nd, 2005
Diet
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Today's training was the back. Justin's carbohydrate intake was high, similar to yesterday. His macronutrient breakdown for the day was basically the same as yesterday.
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Carbohydrates - 400g
Protein - 300g
Fats - 30g-40g
Total calories - Around 3,200 calories
You can refer to the diet section above to see how this breaks down over the course of Justin's 6 daily meals. This is just the macronutrient breakdown for this day.
Supplements*
-
A.M.:
- 1 multi-vitamin pack
- 2 grams of EFA
- 5g of Glutamine
Pre-Workout:
- 2 25mg Ephedrine HCL tabs
- 200mg of Caffeine
- 5g of Glutamine
Post-Workout:
- 10g of Glutamine
- 1 serving of DGC Glucose powder
P.M.:
- 5g of Glutamine
- 2g of Vitamin C
- 2g of EFA
* The supplement intake will increase as the show approaches.
Workout - Back
| Exercise | Sets | Reps | Weight |
| Parallel bar lat-pull downs | 4 | 15, 12, 10, 10-12 | 150, 200, 250, 285-200 |
| Barbell rows | 4 | 15, 12, 10, 6 | 135, 225, 315, 365 |
| Single arm hammer rows | 3 | 15, 12, 10 | 3 plates, 4 plates, 6 plates |
| Overhand machine rows | 3 | 15, 12, 10 | 150lbs, 190lbs, 190lbs |
| High close grip cable pulls | 2 | 15, 12 | 140lbs, 160lbs |
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Click Here For A Printable Log Of This Workout.
This was a very good back workout, the weights used were very heavy with good form. The weights used in these Workouts will be lowered as the weeks to the contest wind down.
~ Thursday, March 3rd, 2005 ~
Diet
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Today's Workout was traps and shoulders. Justin's carbohydrate intake was reduced slightly because this was a small body part day. He also performed 20 min. of cardio on the precor following the shoulder Workout. His diet for today looks like this:
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Carbohydrates - 350g
Protein - 320g
Fats - 40g
Total calories - Around 3,000 calories
You can refer to the diet section above to see how this breaks down over the course of Justin's 6 daily meals. This is just the macronutrient breakdown for this day.
Supplements*
-
A.M.:
- 1 multi-vitamin pack
- 2 grams of EFA
- 5g of Glutamine
Pre-Workout:
- 2 25mg Ephedrine HCL tabs
- 200mg of Caffeine
- 5g of Glutamine
Post-Workout:
- 10g of Glutamine
- 1 serving of DGC Glucose powder
P.M.:
- 5g of Glutamine
- 2g of Vitamin C
- 2g of EFA
* The supplement intake will increase as the show approaches.
Workout - Traps, Shoulders, 20min. Of Cardio
| Exercise | Sets | Reps | Weight |
| Seated single arm shrugs | 4 | 15, 12, 10, 10 | 60lbs, 70, 80, 80 |
| Seated DB shrugs | 2 | 15, 12 | 60lbs |
| Hammer strength press | 4 | 15, 12, 8, 8-10-12 | 1 plate, 2, 3-2-1 |
| Lateral raises | 3 | 15, 12, 12 | 30lbs, 35lbs, 40lbs |
| Single arm front raises | 2 | 15, 12 | 30lbs, 30lbs |
| Rear pec-deck | 2 | 15, 12 | 120lbs, 140lbs |
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Click Here For A Printable Log Of This Workout.
This was a very good shoulder and trap Workout, prioritizing traps in the beginning. The weights on shoulders were somewhat lighter due to the heavy weights used on the back Workout the day before.
Friday, March 4th, 2005
Diet
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Today's diet was a similar day to yesterday. Arms were trained today so Justin's diet reflected something similar to yesterday's diet. The carbohydrate intake was kept moderate, with slightly higher protein, and a similar fat intake. Today's diet looked like this:
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Carbohydrates - 300g
Protein - 320g
Fats - 40g
Total calories - Around 3,000 calories
Supplements
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A.M.:
- 1 multi-vitamin pack
- 2 grams of EFA
- 5g of Glutamine
Pre-Workout:
- 2 25mg Ephedrine HCL tabs
- 200mg of Caffeine
- 5g of Glutamine
Post-Workout:
- 10g of Glutamine
- 1 serving of DGC Glucose powder
P.M.:
- 5g of Glutamine
- 2g of Vitamin C
Workout - Arms
| Exercise | Sets | Reps | Weight |
| Cambered bar press downs | 4 | 15, 15, 12, 12-10-15 | 120, 150, 195, 240-195-150 |
| Flat bench nose breakers | 3 | 15, 12, 10 | 115, 135, 165 |
| Overhead rope extensions | 3 | 15, 12, 10 | 100, 120, 130 |
| Single arm rope press downs | 3 | 15, 12, 10 | 50, 60, 70 |
| Standing Alternate DB Curls | 4 | 12, 10, 8, 6 | 40's, 50's, 60's 70's |
| Hammer strength preacher curls | 3 | 15, 12, 10 | 45, 70, 90 |
| Overhead cable curls | 3 | 15, 12, 10 | 40, 50, 60 |
| Hammer curls | 2 | 10, 10 | 50's, 50's |
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Click Here For A Printable Log Of This Workout.
Today's Workout was a very good day to end the week for a change. Usually Friday's Workout is legs, but due to recovery purposes we switched Sunday's Workout with Friday's, and it is working out quite nicely.
Click To Enlarge.
Saturday, March 5th, 2005
Diet
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Today was a day off from both lifting and aerobic work so Justin's diet for the day will look something like Monday's diet. The carbohydrate intake will be lowered slightly, the protein intake will be slightly increased, and the fat intake will remain moderate. So today's diet looks like this:
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Carbohydrates - 300g
Protein - 350g
Fats - 40g
Total calories - Around 2,800 calories
You can refer to the diet section above to see how this breaks down over the course of Justin's 6 daily meals. This is just the macronutrient breakdown for this day. On off days, the simple carbohydrates are reduced in the morning and post-Workout. On a day like today his carbohydrate intake would be evenly divided over the course of his first 4-5 meals, consisting mainly of complex carbs.
Supplements
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A.M.:
- 1 multi-vitamin pack
- 2 grams of EFA
- 5g of Glutamine
P.M.:
- 5g of Glutamine
- 2g of Vitamin C
- 2g of EFA
Workout - Off day (no weights or cardio)
More 10 Weeks Out Posing Pics:
10 Weeks out summary...
Overall I feel this week has gone very well for Justin, and he would say the same. The changes that he made over the course of the week were subtle, but noticeable.
The diet that he is following now is basically a base outline to start him at and changes will be made to that base model as he progresses in his preparation. If there are any questions or comments about Justin's preparation please feel free to e-mail me at Kas1n0l3i30y@aol.com.