|Archives||MAR 07||MAR 14||MAR 19||* MAR 28 *|
FROM SPRING BREAK TO FINAL PRE-CONTEST WEEK
03/20 thru 03/28 -
Our condo had an ocean view and was just across the road from the beach. Although it was a bit cooler earlier in the week (mid-60s), we still had several of sunny, warm beach days. Ahhh... There was a nice bike/walking trail to jog on, plus a Gold Gym's near by. I haven't worked out in a commercial gym for years. It was rather fun, and my workouts felt great. I'd hit the gym early before the family woke up, and use some of the machines that I don't normally use. Different stimulus than usual--cool! I'd walk/jog along the trail or play tennis with the kids for cardio. Meals worked out just fine and didn't get in the way of other things we had planned--I just always carried my little cooler. Throughout the week, we did the Gulfarium, the ZOO, a little amusement park called 'The Track', the Naval Air Museum, and the Pensacola greyhound race track. All in all, it was a wonderful, relaxing trip.
Now, back to reality and focus for this final pre-contest week...yes, carb deplete/load time, lots more posing, and packing everything I need for the trip to Vancouver, Washington, in a few days. Whew!
First, I just took some State of the Physique photos. That's right, baby--Eye of the Tiger. Check out the link (above right).
Second, I've planned out my eating/training schedule for this week. I'll post it in a few days on next week's journal entry. Since I really start the 'final week' today, it will start with Sunday (3/28) til Saturday contest time (4/3).
Third, I'll be working more on my mandatory poses and posing routine every night.
Fourth, I need to fit sleep in somewhere!
| NUTRITION - (approx. 200-210g protein, 50-60g carbs, 40g fat  -or- 60%-23%-22% of 1350-1450 cals.)
1 Lean Out & 1 Energy Reserve 20 minutes prior to Meals 3 thru 6, 3 Ultra 40 Liver Tablets with Meals 2 thru 6, 2 Muscularity BCAA caps with Meals 3 thru 6.
| 05:30AM |
|2 Energy Reserve, 3 7-Keto Musclean, 12 Muscle Mass BCAA tablets (before workout)|
| 07:45AM |
|3 oz. Ground Turkey Breast, 3 egg whites, 1/2 grapefruit, Multi-Vitamin|
| 10:00AM |
|2 scoops Muscle Provider, 1/2 tsp all-natural peanut butter, 2 Flax Seed Caps|
| 01:00PM |
|5-6 oz Chicken Breast. Turkey Breast, or Orange Roughy, spinach or broccoli or asparagus, 3 Flax Seed Caps|
| 04:15PM |
|2 scoops Muscle Provider, few frozen strawberries, 1/2 tsp all-natural peanut butter|
| 07:30PM |
|6 oz can White Tuna, 3 cups Spinach Salad (with broccoli, cucumbers, radishes, peppers, celery, green onions), 1 TBS Paul Newman's Olive Oil and Vinegar|
NOTES: || Saturday - Restaurant (in place of Meal 6) - Blackened Rainbow Trout, Plain Baked Potato, Salad |
Monday and Tuesday - 3 oz sweet potato with Meal 4.
Wednesday - Supper (in place of Meal 6) - 4 oz sweet potato, 1/2 cup oatmeal with 1/2 scoop Muscle Provider and 1 tsp peanut butter, celery
Thursday - Restaurant (in place of Meal 6) - Broiled Flounder, Salad
|TRAINING - SATURDAY|
|NONE. Road trip to Florida.|
|TRAINING (BACK, TRICEPS) - GOLD'S GYM - SUNDAY, 10:00 AM|
|CARDIO - Jog/walk on beach bike trail - 20 minutes in early morning.||Back||16||8-15|
|TRAINING (SHOULDERS, ABS, CALVES) - GOLD'S GYM - MONDAY, 5:30 AM|
|CARDIO - Jog/walk on beach bike trail - 20 minutes in late afternoon.|
|TRAINING (ABS, CARDIO) - GOLD'S GYM - TUESDAY, 6:00 AM|
|CARDIO - Treadmill, incline - 20 minutes.|
|TRAINING (LEGS, CALVES) - GOLD'S GYM - WEDNESDAY, 5:30 AM|
|TRAINING (CHEST, BIS, ABS) - GOLD'S GYM - THURSDAY, 5:30 AM|
|CARDIO - Jog/walk on beach bike trail - 20 minutes in late morning.|
|TRAINING (BACK, SHOULDERS, CALVES) - GOLD'S GYM - FRIDAY, 6:00 AM|
|CARDIO - Family Tennis Match - morning.|
|TRAINING (ABS, CARDIO) - CONDO - SATURDAY, 5:30 AM|
|CARDIO - Jog/walk on beach bike trail - 20 minutes in early morning.|