April 2004 Journal

<< Homepage


Archives * APR 01 * APR 11 APR 18APR 25 APR 30

THE ROAD TO VANCOUVER

State of the Physique 03/28 thru 04/03 - I had a chance to take one last set of physique photos before contest time. I'm a little off on my alternating color scheme now, but I wanted to take them in the same color as the very first set. ==>

My carb deplete/load schedule and training schedule are in the tables below. Just a disclaimer: Bodybuilders are always in search of a regimen/supplements the last week that help them hit their 'peak'; this is mine and it works pretty well for me. It may or may not work as well for you. It takes a few times through the process to know what you like and don't like. As you probably already know, I don't do anything too drastic, but I do notice a difference when I carb deplete/load the final week:

As I limited my carbs (eating only fibrous) on Sunday thru Tues while drinking lots of water, my weight dropped a few pounds. Then when I ate at least double my normal carb intake (with nearly all complex) on Wednesday while drinking normal water intake, my weight went up a pound; my muscles seem harder/fuller and my veins became more prominent as some of the water directly under my skin is being sucked into the muscles. Thursday, I continued to eat complex carbs but not quite as many while reducing my water intake to about 1/2 of normal. Friday, I will switch to grapefruit (something I picked up from Beverly International) for my main carb/fiber source. My muscles should be fairly glycogen-loaded by then and I don't want to risk holding water to blur definition. Ready to go! I'll only drink about 1/3-1/2 of normal water intake on Friday, with only sips after supper. Saturday is contest day where I continue to drink only sips of water and I eat my pump-up snacks with protein/carb meals thrown in every few hours. I expect to probably drop another pound or two before Saturday because of the reduced water intake.

Training is supersets and fast-paced on Monday thru Wednesday to aid in the depletion process. After that, it's mainly posing.

This process amazes me everytime in the changes I notice each day, but I had to do my homework for the last 12-16 weeks. I have to be very lean for this process to make a noticeable difference. Once finals are over, I start drinking my normal water intake again and, of course, go out for a post-contest meal.

OK! I think I have things taken care of at work and at home with the family. Bags are packed and list of things to do is complete. I think I am as ready as I'll ever be, so I'm out the door to catch my flight! Looking forward to meeting all my cyber buddies, competing, and having fun.

N U T R I T I O N
NUTRITION - Sunday, Monday, Tuesday
2 Lean Out & 1 Energy Reserve 20 minutes prior to Meals 2 thru 5,
3 Ultra 40 Liver Tablets & 2 Muscularity BCAA caps with Meals 1 thru 5.
05:00AM
Wake up
2 Energy Reserves, 3 7-Keto Musclean, 12 Muscle Mass BCAA tablets
07:15AM
 Meal 1
3-4 oz. Ground Turkey Breast, 3 egg whites, 1/2 grapefruit, Vitamin Pak
09:30AM
 Meal 2
2 scoops Muscle Provider
12:30PM
 Meal 3
5-6 oz Chicken Breast, spinach or asparagus
04:15PM
 Meal 4
2 scoops Muscle Provider
07:30PM
 Meal 5
Tuna Burgers (6 oz can White Tuna, 2 egg whites, Mrs. Dash), 3 cups Spinach Leaves
NUTRITION - Wednesday
2 Lean Out & 1 Energy Reserve 20 minutes prior to Meals 2 thru 5,
3 Ultra 40 Liver Tablets & 2 Muscularity BCAA caps with Meals 1 thru 5.
05:00AM
Wake up
2 Energy Reserves, 3 7-Keto Musclean, 12 Muscle Mass BCAA tablets
07:15AM
 Meal 1
3 oz. Ground Turkey Breast, 3 egg whites, 1 cup oatmeal , Vitamin Pak
09:30AM
 Meal 2
2 scoops Muscle Provider, banana
12:30PM
 Meal 3
5-6 oz Chicken Breast, asparagus, 6 oz sweet potato
04:15PM
 Meal 4
2 scoops Muscle Provider, banana
07:30PM
 Meal 5
5-6 oz Chicken Breast, asparagus, 6 oz sweet potato
09:30PM
 Meal 6
1/2 cup oatmeal
NUTRITION - Thursday
2 Lean Out & 1 Energy Reserve 20 minutes prior to Meals 2 thru 5,
3 Ultra 40 Liver Tablets & 2 Muscularity BCAA caps with Meals 1 thru 5.
05:00AM
Wake up
2 Energy Reserves, 3 7-Keto Musclean, 5 Muscle Mass BCAA tablets
07:15AM
 Meal 1
5 oz. Ground Turkey Breast, 2 egg whites, 1/2 Grapefruit, Vitamin Pak
09:30AM
 Meal 2
2 scoops Muscle Provider, 6 oz sweet potato
12:30PM
 Meal 3
5-6 oz Chicken Breast, 5 oz sweet potato
04:15PM
 Meal 4
5-6 oz Chicken Breast, 5 oz sweet potato
07:30PM
 Meal 5
5-6 oz Chicken Breast, 1/2 grapefruit
NUTRITION - Friday
2 Lean Out & 1 Energy Reserve 20 minutes prior to Meals 1 thru 5,
3 Ultra 40 Liver Tablets & 2 Muscularity BCAA caps with Meals 1 thru 5.
07:15AM
 Meal 1
5 oz. Ground Turkey Breast, 1/2 cup oatmeal , Vitamin Pak
09:30AM
 Meal 2
3 oz. Ground Turkey Breast, 3 oz Extra Lean Ground Beef, 1 scoop Muscle Provider, 1/2 Grapefruit
12:30PM
 Meal 3
3 oz. Ground Turkey Breast, 3 oz Extra Lean Ground Beef, 1 scoop Muscle Provider, 1/2 Grapefruit
04:15PM
 Meal 4
3 oz. Ground Turkey Breast, 3 oz Extra Lean Ground Beef, 1 scoop Muscle Provider, 1/2 Grapefruit
07:30PM
 Meal 5
3 oz. Ground Turkey Breast, 3 oz Extra Lean Ground Beef, 1 scoop Muscle Provider, 1/2 Grapefruit
NUTRITION - Saturday - Contest Day
2 Lean Out & 1 Energy Reserve 20 minutes prior to each meal,
3 Ultra 40 Liver Tablets & 2 Muscularity BCAA caps with each meal
07:15AM
 Meal 1
3 oz. Ground Turkey Breast, 3 oz Extra Lean Ground Beef, 1 scoop Muscle Provider, 1/2 Grapefruit, Vitamin Pak
09:30AM
 Meal 2
Muscle Provider / Honey / Peanut Butter mixture before 'pumping up' for pre-judging
12:00PM
 Meal 3
5-6 oz. Chicken Breast, 6 oz sweet potato
03:00PM
 Meal 4
5-6 oz. Chicken Breast, 6 oz sweet potato
06:00PM
 Meal 5
5-6 oz. Chicken Breast, 6 oz sweet potato
08:00PM
 Meal 6
Muscle Provider / Honey / Peanut Butter mixture before 'pumping up' for night show
??:??PM Post-contest meal--most likely pizza!
T R A I N I N G
TRAINING (QUADS (light), ABS) - SUNDAY, 11:00AM
EXERCISE (lbs) SETS REPS
Leg Extensions (50) 6 15-18
Floor Crunches415
CARDIO - Treadmill--incline, 20 minutes--in the evening
TRAINING (ENTIRE BODY) - MONDAY, 5:30AM
EXERCISE (lbs) SETS REPS
Bentover Dumbbell Rows (30-40) / superset with Incline Dumbbell Press (25/30) 4 12/12
Straight Arm Pulldowns (50) / superset with Dumbbell Flyes (20) 3 12/12
Standing Arnold Press (20) / Incline Dumbbell Curls (15) / Rope Pushdowns (20) tri-set 4 12/12/10
Lying Leg Curls (25) / superset with Seated Calf Raises (70) 412/15
Floor Crunches315
CARDIO - Treadmill, 25 minutes--in the evening
TRAINING (ENTIRE BODY) - TUESDAY, 5:30AM
EXERCISE (lbs) SETS REPS
Front Lat Pulldowns (50) / superset with Incline Barbell Press (70) 4 12/12
Parallel-Grip Cable Rows (100) / superset with Cable Crossover (20) 3 12/12
Standing Side Laterals (10) / Alt. Dumbbell Curls (15) / Lying Dumbbell Extensions (15) tri-set 4 10/12/12
Standing 1-Leg Curls (10) / superset with Standing Calf Raises (100) 410/15
Machine Crunches (40) 315
CARDIO - 3 sets of 20 lunges and 20 minutes on the Treadmill--in the evening
TRAINING (ENTIRE BODY) - WEDNESDAY, 5:30AM
EXERCISE (lbs) SETS REPS
Bentover Dumbbell Rows (30) / superset with Incline Dumbbell Press (25) 3 12/12
Straight Arm Pulldowns (50) / superset with Pec Dec Flyes (20) 3 12/12
Seated Overhead Dumbbell Press (20) / Cable Curls (50) / Bench Dips tri-set 3 12/12/15
Lying Leg Curls (25) / superset with Seated Calf Raises (70) 312/15
Floor Crunches315
CARDIO - 20 minutes on the Treadmill--in the evening
TRAINING (LIGHT PUMP, POSING) - THURSDAY, 5:30AM
EXERCISE (lbs) SETS REPS
Bentover Dumbbell Rows (10) / superset with Squat Bar Push-ups 3 12/12
Side Laterals (10) / Dumbbell Curls (10) / Dumbbell Kickbacks (10) tri-set310/12/12
TRAINING (POSING / CHECK-IN) - FRIDAY, MORNING & EVENING
Final Practice of Mandatory Poses and Posing Routine
SATURDAY - CONTEST DAY!!
Pre-judging in the morning and Finals at night

^ Top


Copyright © 2004 Fitness Lynn. All rights reserved.