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Keith Gmirkin's 12-Week Bodybuilding Contest Prep - 2 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.

2 Weeks Out

After ten weeks I have dropped to 214 in the high 3% range. Dr. Joe felt that I would walk on stage at around 220, ripped, that's looking lower as I continue to drop. My calories stayed at 3,000 calories with a constant level of 350 grams of protein every day. My carbohydrates are still at 250 grams 5 days a week with an extra 50 grams on Wednesday and 100 extra grams on Saturday.

I had a high day with 350 grams of carbohydrates on Sunday followed by a drop to 175 grams on Monday. I had dropped from 215.5 to 214 Monday morning then ended up at 212 on Tuesday. I have never been so hungry in my life! I ran on 175 when I first started with Dr. Joe but I had much higher body fat levels and my body had energy stores to draw on.

This felt completely different, almost like starving must feel like. Luckily Dr. Joe bumped me up to 300 grams after he saw how fast I dropped and I continued to drop over the next couple days down to 210. The steak is still my main meat source and the fat from it kept me from going over the edge.

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Keith, 2 Weeks Out.

I remembered another old trick that I used in the past to help feel a little more full. If I only get 250 grams of carbohydrates and I 'm starting to get hungry eating yams, I switch them out completely for oatmeal. I talked to Cynthia James about this strategy and she recommended Cream of Rice as it contains no gluten and is fat free. You want to avoid gluten as it will increase your estrogen and this in turn will increase water retention.

Cynthia is very knowledgeable in contest prep also and you can contact her at or her phone number is 954-786-9977. I've been working on my posing and it's starting to get really solid. I spend an hour each day on the weekend and hit all my poses and quarter turns holding them for 30-45 seconds each. You want your poses to look like they are easy even though they aren't.


    This week I'm going to continue with my hour sessions in the morning on an empty stomach, followed by an intense 30-minute session later in the day. I don't even have to set the alarm and I wake up at 4:30 A.M., go and do an hour of cardio with just BCAA's from Higher Power and 3 Redline tablets, then race back to the house to eat breakfast.

    Doing your cardio this way has a couple of benefits, the first is that your blood sugar levels are at the lowest they will be for the day and your body has to get almost all it's energy from the fat stores. I did this last year and saw a big difference to just doing cardio later in the day. Secondly it gets your metabolism firing faster much earlier in the day and also will help in burning more overall calories.

    My energy levels have still been really good and allowed me to maintain a higher intensity level.


    My food consisted 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.

    After the low day at 175 grams of carbohydrates, Dr. Joe bumped me up to 300 grams of carbs and left me there for the rest of the week. The proteins will stay at 350 grams each day. I'm still knocking down 12-18 ounces of flank steak every day. 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.


    The week I spent with the slower and lighter weights is exactly what my body needed. I see so many guys in our gym that when they grow used to a certain weight they add more, why not go slower with the same weight, take shorter rest periods, and do drop sets, supersets or 100 rep sets.

    Drop Sets Video Guide:
  • Windows Media Player (376 KB)
  • Real Player (512 KB)
  • Mpeg (1.1 MB)
  • Supersets Video Guide:
  • Windows Media Player (401 KB)
  • Real Player (547 KB)
  • Mpeg (1.2 MB)
  • Remember, there are two forms of stimuli to the muscle, accustomed and unaccustomed - only unaccustomed grows muscle. When you get close to show time it's not as important to keep hitting it hard and heavy, you don't have enough calories to really grow much, reduce the likelihood of injury. With that being said I was feeling strong after my light week so I used 8 rep sets on all my movements with a nice 2-2-2 cadence. I got some phenomenal pumps!





Topic For The Week:

    The topic I'd like to discuss is fellowship. Once you start competing in bodybuilding you will join a family of very special, fun people. I have been competing now for three years and most of my friends are affiliated with the sport or the fitness industry.

    You will be blessed to be around a group of people that appreciate developing the human body to the finest levels that are possible The true friends that I have understand the importance of fitness in my life. The longer you compete, the more fellow competitors you will know.

    You will be able to go to the Olympia and other events and run in to a lot of the same people each year. Shows are like a big reunion of sorts. Even if you are not competing I encourage everyone to go and support the local competitors in your area. If nothing else, it will probably motivate you to work a little harder and you might meet some really nice people in the process.

    I want to thank all those that have responded to my articles and lent me wonderful words of encouragement and support.

    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.


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keith keith keith
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