We are just about seven weeks out from the NPC Maryland East Coast Classic Championships. Over the past couple of weeks I have purposely been depleting my body a bit as a means to tighten up a bit and for the most part my plan worked well. Now that I feel that I am holding on to my conditioning, it's time to actually kick my prep up a notch so that I can fill out my muscles more.
I wish to keep no secrets regarding my strategy about what I am doing for my prep in order to bring my best package to the stage this summer. So below, I am outlining my diet for a typical day for the first four weeks of my six week prep period. The supplements being used are also listed for all who care to know. Weeks two through one will be posted next week more than likely and the final week will be posted shortly after that. So stay tuned for all of the great information.
5:30A [54 g protein/70 g carbs]
1 pack Isagenix IsaLean Pro, 1 serving Isagenix IsaPro [mixed]
1 cup oatmeal [w/ walnuts and raisins]
1 serving Infinite Labs CycloTren
1 serving Infinite Labs CycloBolan
1 serving Infinite Labs Glutamine MTX
1 serving Isagenix Essential For Men
1 serving Isagenix IsaFruits
9:30A [60 g protein/80 g carbs]
8 oz Sirloin Steak
15 oz red potatoes
Green vegetables
1 serving Isagenix Multi-Enzyme Complex
12:30P
1 serving MuscleTech NaNO Vapor or Infinite Labs Final Cutz**
1:00-2:00P: TRAIN
2 servings Infinite Labs Infinite Force (intra-workout)
2:30P [45 g protein/80 g carbs]
8 oz Bison Burger
15 oz red potatoes
Green vegetables
1 serving Infinite Labs CycloTren
1 serving Infinite Labs CycloBolan
1 serving Isagenix Essential For Men
1 serving Isagenix Multi-Enzyme Complex
5:00P [54 g protein]
1 pack Isagenix IsaLean Pro, 1 serving Isagenix IsaPro [mixed]
1 serving Isagenix Joint Support
8:00P [30 g protein/70 g carbs]
6 oz Mahi Mahi
1 cup rice
1 serving Infinite Labs CycloBolan
11:00P [40 g protein]
8 oz Beef Burger
Green vegetables
1 serving Infinite Labs Glutamine MTX
2 servings Isagenix FiberPro
1 serving Isagenix Multi-Enzyme Complex
30 Min. Before Bed
1 serving Infinite Labs DHEA
1 serving Infinite Labs Pro Z
1 serving Infinite Labs CycloDex
**Because of their thermogenic effects, I will use either MuscleTech NaNO Vapor or Infinite Labs' Final Cutz before my training sessions but never do I use them on the same day!
Thursday, May 2, 2013
Tuesday, April 16, 2013
The Journey: About Nine Weeks Out!
Hello good folks!
Been a couple of weeks since I have reached out to you all.
Just wanted you all to know that we are track to have a victorious showing on June 22nd at the NPC Maryland East Coast Classic Championships. I just found out the August show that I was planning to do is no more, so after the June show, I will set my sights on my November 9th Jay Cutler Classic where I plan to nab my second bodybuilding title of 2013.
At this point in my prep, I am cruising into the show. For the most part my focus is muscular detail because my body fat is already very low...probably about 7%. My condition at nine weeks out, is where most guys are at four weeks out, so I am able to get away with eating a pizza or burger as a means to keep my muscles full. It won't be until the first week of May that I begin to eat a bit more food so that I can "grow" into the competition. Right now I am eating about five to six times a week but come early-May, I will bump that up to seven to eight meals a day. I will incorporate the red meats and talapia from Eat To Grow and my whey protein options will come from innovative sports supplement company IsaGenix.
I will also doing my contest prep this year. I am big on planning and detail, so I spent this past weekend outlining my entire contest prep from six weeks out all the way up to the final hours of the show. I know exactly how long my low-carb period will last. I know when to increase my carb and water intake in the week as a means to fill out my muscles without spilling over or bloating. I know when I will start dehydrating so that I can pull all of the water from under my skin and display clear and crisp muscular detail on Saturday. The science of peak conditioning is all about timing in all manners of the prep. Before all of that takes place, I have to make sure that I am pushing myself in the gym and making sure that every training session counts for more than just a little!
I am excited to be competing again very soon. It really does feel good to be on this journey with so much support from family and friends-people who have witnessed my struggles. The things that I have been through have only made me stronger and more resilient like those before me, so I have no other option but to continue giving it all that I can and get these wins, not just for me but for everyone else!
Stay tuned!
Been a couple of weeks since I have reached out to you all.
Just wanted you all to know that we are track to have a victorious showing on June 22nd at the NPC Maryland East Coast Classic Championships. I just found out the August show that I was planning to do is no more, so after the June show, I will set my sights on my November 9th Jay Cutler Classic where I plan to nab my second bodybuilding title of 2013.
At this point in my prep, I am cruising into the show. For the most part my focus is muscular detail because my body fat is already very low...probably about 7%. My condition at nine weeks out, is where most guys are at four weeks out, so I am able to get away with eating a pizza or burger as a means to keep my muscles full. It won't be until the first week of May that I begin to eat a bit more food so that I can "grow" into the competition. Right now I am eating about five to six times a week but come early-May, I will bump that up to seven to eight meals a day. I will incorporate the red meats and talapia from Eat To Grow and my whey protein options will come from innovative sports supplement company IsaGenix.
I will also doing my contest prep this year. I am big on planning and detail, so I spent this past weekend outlining my entire contest prep from six weeks out all the way up to the final hours of the show. I know exactly how long my low-carb period will last. I know when to increase my carb and water intake in the week as a means to fill out my muscles without spilling over or bloating. I know when I will start dehydrating so that I can pull all of the water from under my skin and display clear and crisp muscular detail on Saturday. The science of peak conditioning is all about timing in all manners of the prep. Before all of that takes place, I have to make sure that I am pushing myself in the gym and making sure that every training session counts for more than just a little!
I am excited to be competing again very soon. It really does feel good to be on this journey with so much support from family and friends-people who have witnessed my struggles. The things that I have been through have only made me stronger and more resilient like those before me, so I have no other option but to continue giving it all that I can and get these wins, not just for me but for everyone else!
Stay tuned!
Monday, April 1, 2013
Back Training | 04.01.13
No April Fool's Day frills for the day folks, just good ol' fashioned heavy back training in an effort to bring to the stage the best blend of dense and conditioned musculature. I got a lot of rowing done today but wasn't able to do my scheduled Rack Pulls because two idiots were using the power rack for pretty much the entire time I was training (another reason I hate my gym...one doggone power rack). I'm still using the 10/10 training method and it felt great when I used them for back today.
Check out all that I did for back today.
BACK
Wide-Grip Chins
Bodyweight x 10 x 4
Reverse-Grip Pulldowns
130 x 15 x 1
140 x 15 x 1
150 x 12 x 1
One-Arm Dumbbell Rows
95 x 12 x 2
100 x 12 x 1
50 x 15 x 1
Behind-The-Neck Pulldowns (leaning forward on leg pads)
90 x 15 x 3
Barbell Rows
135 x 15 x 3
Elevated Seated Cable Rows
120 x 10 x 10
Check out all that I did for back today.
BACK
Wide-Grip Chins
Bodyweight x 10 x 4
Reverse-Grip Pulldowns
130 x 15 x 1
140 x 15 x 1
150 x 12 x 1
One-Arm Dumbbell Rows
95 x 12 x 2
100 x 12 x 1
50 x 15 x 1
Behind-The-Neck Pulldowns (leaning forward on leg pads)
90 x 15 x 3
Barbell Rows
135 x 15 x 3
Elevated Seated Cable Rows
120 x 10 x 10
Wednesday, March 20, 2013
Chest, Triceps Training | 03.20.13
The last time I posted a chest workout on my blog was last December-it's been long overdue! In an effort to thicken up my pecs a bit, I applied the same training method to them as I did for quads yesterday when I trained them-picking one of the core compound exercises and doing 10 sets of eight to 10 reps with a heavy weight. This will work!
Check out my entire chest training session below.
40 x 15 x 4
Incline Dumbbell Press [45 degree]
40 x 15 x 3
180 x 10 x 3
230 x 10 x 3
250 x 8 x 3
180 x 15 x 1
Incline Dumbbell Press [30 degree]
60 x 12 x 1
70 x 10 x 2
40 x 20 x 3
70 x 20 x 3
35 x 15 x 3 [p/ arm]
70 x 15 x 3
30 x 15 x 3 [p/ arm]
Tuesday, March 19, 2013
Leg Training | 03.19.13
Warm Up
10 min on StairMaster [speed range 3 to 7]
5 min of light stretching
Lying Leg Curls
80 x 20 x 3
90 x 15 x 1
90 x 15, 50 x 15 [drop set]
Leg Extensions / Seated Leg Press [super set]
70 x 15 x 5 / 275 x 15 x 5
Smith Machine Squats
205 x 10 x 3
225 x 10 x 3
275 x 8 x 3
225 x 10 x 1
Walking Lunges
55 x 3 rounds back and forth across gym floor
By the way, CycloTest by Infinite Labs is an incredible testosterone supplement-get some for that extra boost in the gym!
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