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

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.

Peak Week

My name is Keith Gmirkin and I will be competing in 1 week at the First NPC competition in Boise, Idaho on April 8th. After eleven weeks I have dropped to 210 in the high 3% range. Dr. Joe wanted to get me a little lower but didn't want to jeopardize shutting my system down by going at it too hard. We had dropped my carbs down to 175 on Monday and I dropped two pounds in one day, he then decided to take me up to 300.

Keith Keith Keith
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Keith Gmirkin.

I still ended up losing more the next day. We decided to keep the carb levels at 300 for a couple more days to see if my weight would stabilize. I leveled out at around 211. The carb deplete was easy, he dropped me to 150 grams on Saturday and Sunday and I only had to do 45 minutes of cardio each day, no lifting.

In years past I had done 2 hours of cardio along with lifting, for three to four days…talking about feeling horrible! The carb load wasn't what I had expected either. I started with 350 grams on Monday, 30 minutes of cardio and a light leg work out. Tuesday was a drop to 300 with another 30 minutes and my back and biceps. Wednesday was down to 250 with another 30 minutes of cardio and chest, triceps and deltoids.


    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 will consist of 3,000 kcals broken into 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.

    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've been feeling a lot of tightness in my joints and feel like I've been overtraining to a degree so I'm going to change gears this week and go a lot slower and lighter. Physical therapists use these types of tempos to get the muscle tissue firing effectively without placing hardly any stress on the joints.

    I'm talking about using a weight that you can hold and keep moving for 3-4 continual minutes. If you've never done this get ready for uncontrollable shaking once you get to about repetition 7-8. You want to think about using an 8-8-8 cadence with a weight you can perform 10-12 repetitions with.

    This will force a ton of blood into the joints and muscles allowing for a lot of healing. You may actually experience some muscle soreness, as this is usually very unaccustomed stimulus for most people. Remember, there are only two forms of stimuli to the muscle, accustomed and unaccustomed - only unaccustomed grows muscle.



Pre Workout:


Topic For The Week:

    The topic I'd like to discuss is humility. We are ambassadors of an amazing sport, which few will ever attempt. Remember that most people are not willing to make the sacrifices necessary to be successful in this sport. It does not diminish what they accomplish in their lives. If it were easy, everyone would do it.

    If you are one of the ones lucky enough to be able to participate in bodybuilding remember that lots of people will be watching you and looking up to you. Don't go around telling people how great you look and how well you are going to do, do you enjoy when people act like this in front of you.

    I was back stage after a show one time and a guy was bitching that he had come in third, tossing his trophy down like it was a failure. I was watching some teen competitors that were watching him who hadn't even placed in the top five (no trophy at all), after all their hard work.

    I walked over to the guy and made him aware of how he was acting and that these young competitors were watching him. He apologized to me and thanked me for making him aware of how he was acting. Judging is subjective, if you cross the finish line you are a champion, trophy or not.

    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 Keith