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Keith Gmirkin's 12-Week Bodybuilding Contest Prep - 5 Weeks Out!

I am going to share with you my 12 week contest prep for the NPC Gold's Gym Treasure Valley Bodybuilding, Fitness & Figure Championships! Read on for the details.

5 Weeks Out

Four weeks ago I decided to hire Dr. Joe Klemczewski ( to handle my preparation for this competition. I started at 7.1% B.F., and weighed around 235 in the morning. After four weeks I have dropped to 217 in the 4% range.

Fully hydrated later in the day I weigh about 224-225. Dr. Joe slowed the weight loss down a little by adding more food. My calories got bumped up to 3,000 calories with a constant level of 350 grams of protein every day.

My carbohydrates are at 250 grams 5 days a week with an extra 50 grams on Wednesday and 100 extra grams on Saturday. I've been on this calorie level for a couple weeks and the weight loss has slowed down but I continue to get tighter each day. I'm starting to feel a lot better from the increase in food to an average of about 3,100 calories.

Keith Keith Keith
Click Image To Enlarge.
Keith, 5 Weeks Out.

Dr. Joe has me eating more steak, which makes me very happy. I've worked with people in the past that had me eating fish every meal of the day. I will never eat tilapia again in this lifetime.

Perfect Posing

I worked on my posing every night for at least 15 minutes and longer periods every other day. I'm starting to feel a lot more comfortable hitting the poses and holding them for 30-45 seconds. If you don't have anyone to help you on your posing I highly recommend the video Perfect Posing. It was put together by a group of N.P.C. judges and teaches posing from their perspective. This is important, as their opinion is the only one that counts!

This was one of the best weeks I've ever had as a bodybuilder. It all started with a discount on my egg whites from Egg Whites International for referring a new client to them. Then I got in touch with Cynthia James and she agreed to custom make a suit for me in time for the show April 8th.

She makes suits for almost all the top pros including Dexter Jackson and Lee Priest, just to name a few. You can contact her at and her phone number is 954-786-9977. Be sure to not wait till the last minute, I would give her at least 3 months notice.

Then my two main sponsors, and Gold's Gym Boise agreed to help me with my expenses so that I can compete in the Emerald Cup up in Seattle on April 22nd. The Emerald Cup is like the Super Bowl of bodybuilding at the level that I compete at. I will compete in the Heavy 40-49 Master's category.


    This week I will do 6 30-45 minute sessions of cardio:

      I am bumping the cardio up a little to compensate for the increase in calories. I found last week that keeping at this level I was able to put a lot of intensity in to it. This seems to be the most effective for me and by doing shorter, more intense sessions I produce less cortisol which is a hormone that will eat up lean body mass.


    My food will consist of 3,00 kcals broken in to 7 meals utilizing 250 grams of complex carbs (oats, yams and vegetables), 60 grams of fat coming from ground flax seeds, and 350 grams of protein coming from flank steak, egg whites, chicken, fish, turkey and whey protein.

      To View Top Selling Whey Protein Products Click Here.

    One day during the week I get and extra 50 grams of carbohydrates and one day during the weekend I get an extra 100 grams of carbohydrates. The proteins will stay at 350 grams each day. The highlight of last week is that Dr. Joe had me add red meat to my diet. It sure helps in keeping me from getting hungry and it has more minerals and iron for support of the muscle tissue. On days when I eat chicken, fish or turkey I add a little peanut butter.


    I will hit my 4 lifts this week as usual, hard and intense! I'll do 15 reps on my first three sets and finish with a set of X-reps. I'll use a 1-1-1 cadence and might even slow it down a little more on the first sets to really pre exhaust the muscle tissue.





Topic For The Week:

    This week I would like to discuss the importance of flexibility. In bodybuilding this seems to be an area that is grossly overlooked, either due to lack of knowledge or because it's easy to put it off for another time that never seems to come. I find that the best time to stretch is right after I get done with my cardio.

    There's a lot of blood in the muscle tissue and the joints are warmed up also. I never force my stretches but do hold them for at least 20 seconds to allow the body to let the muscle release. If you have access to a foam roller you can also roll your legs, holding on "hot spots" for at least 20 seconds to allow the body to release the fascia from the muscle tissue.

    What Is Fascia?
    A sheet or band of fibrous connective tissue enveloping, separating, or binding together muscles, organs, and other soft structures of the body.

    This will let the muscle go back to its proper length allowing for better hydration and blood flow. This will result in faster recovery and will greatly decrease the likelihood of injury. You will probably find that you will start getting stronger with the increase in blood flow to the muscle tissue.

    I never stretch before my workouts as this can pull some of the actin away from the myosin and make the muscle tissue weaker and more susceptible to injury. I would also highly encourage you to find the best massage therapist that specializes in deep, sports massage therapy.

The Benefits Of Swedish Massage Therapy For Athletes. The Benefits Of Swedish Massage Therapy For Athletes.
There are numerous types of massage, but perhaps the most popular and commonly known is Swedish Massage.
[ Click here to learn more. ]

    A good therapist is worth their weight in gold. If you are on a tight budget look for a school in your area that teaches massage therapy as they generally offer great discounts in order for the students to study. If you're not impressed with the pressure of one, get a different one the next time. I lucked on to an incredible therapist that I went to for years afterwards.

    I've gotten ready for shows when I stretched religiously after every cardio and I've gotten ready for some were I just did it once in awhile, trust me on this, you will feel so much better if you develop this habit.

    Please feel free to contact me if you have any questions, I love this sport and am always willing to help people that share the same passion.


Keith Keith Keith Keith Keith