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Click on any date below for that week's status.
Feb 03 | Feb 10 | Feb 17 | Feb 24 | Mar 03 | Mar 10 | Mar 17
Mar 24 | Mar 31 | Apr 07 | Apr 14 | Apr 21 | Apr 28 | MAY 03

NOTES
Notes to my visitors: Training/Nutrition Template
If you've read My Mission, you know I believe in living a healthy lifestyle and encouraging others to do the same by providing info (learned from experience) and motivation (hopefully!). I follow a carb deplete/load plan the last week before a bodybuilding contest, which is not the most balanced, healthy thing to do to your body. However, it can be a very effective mechanism to making you sharper, tighter, fuller, which is what bodybuilding contests are all about, but it can be taken too far if done wrong. I would not do it for extended periods of time and I would read and talk to others before seeing how it works for your body. Here's what I did.

Sunday thru Tuesday:   I still ate 6 meals throughout the day, but I ate a little bigger protein portion and cut back on the carbs. My meals were mainly Chicken or Turkey with Broccoli. Broccoli is a fibrous vegetable (not starchy), and a cup has few carbs; it takes your body more calories to digest it than the cup of broccoli actually contains. The goal is to deplete my glycogen stores as much as possible. I also up my water consumption by 50-100% of normal. This is to flush my body of toxins and water. Since I'm not eating many carbs (which hold water), I was making trips to the bathroom every couple of hours! During these days I also train my entire body using supersets. By Tuesday evening, I was feeling pretty drained and tired. (My body needs carbs for energy!)

Wednesday:   I jacked up the complex carbs to about twice what I would normally eat on a maintenance diet, and reduced my protein portion a little. Since I'm now pretty depleted, my body quickly sucks up the carbs mainly in the muscles that are starving for it (at least that's the plan). So, my muscles looked fuller... and my skin tighter because water was pulled into the muscles too. AND I felt like the Energizer Bunny most of the day!

Thursday and Friday:   I continued to eat carbs but kept an eye on my appearance to see if I'm still getting sharper or starting to hold water. My carb intake will depend on my appearance. On these days I also started cutting back on how much water I am drinking to help conditioning even more. I do just a little light training, but mainly just posing. No more cardio.

I use to think a week couldn't make a very big difference in changing my body. After doing a bodybuilding contest, it is truly amazing what techniques and nutrition I can apply that result in noticeable changes almost daily. Of course, I had to follow a sound plan for 8-12 weeks prior, but the last week is the time to hit my 'peak' of conditioning ... for one day. Hopefully, it's the right day. My goal is to improve over last time. Stay tuned for results and a new 2002 Contest photo gallery!

Notes to self:
4/28 - 122 lbs
4/29 - 121 lbs
4/30 - 120 lbs
5/01 - 119 lbs.
5/02 - 120 lbs
5/03 - 119 lbs


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FLEXING POSES

*** CLICK on a photo for CLOSE-UP ***
Standing Relaxed Side Chest Rear Double Biceps Creative Pose

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NON-FLEXING POSES

Dressing up for our last status together . . .
Pose1 Pose2 Pose3 Pose4

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TRAINING

NOTE: All weight in pounds. Weight of dumbbell or cable exercises depicted per dumbbell/cable weight stack. Weight of barbell exercises includes weight of bar.
SS = Superset (no rest between sets of same bodypart). CS = Compound Set (no rest between sets for two different bodyparts).
Monday, Apr. 29 (5:20am - 6:35am)
BACK / CHEST Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
1. Parallel Grip Pulldowns (CS with #2) 5015 70 15 70 13    
2. Incline DB Press 201530133015    
3. Bentover DB Rows (CS with #4) 35144012 40123515  
4. Squat Bar Pushups -15-15-15-15  
SHOULDERS / BICEPS / TRICEPS Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
1. Seated Overhead DB Press (CS with #2 and #3) 2015 25 12 25 12     
2. Lying Cable Curls 501250 12 50 12     
3. Rope Pressdown 2012 20 12 20 12     
4.            
HAMS / QUADS / CALVES Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
1. Stiff-Legged Deadlifts (CS with #2 and #3) 3012 30 12 30 12     
2. Leg Extensions 501250 12 50 15     
3. Calf Press 27015 270 15 270 15     
4.            
ABS / CARDIO / POSING Duration Comments
1. Incline Crunches (6:15pm)  3 sets of 15
2. Kneeling Twisting Rope Crunches  3 sets of 20
3. Treadmill 30 mins steep incline, 1.70 miles
4. Posing (9:00pm)15 mins
Tuesday, Apr. 30 (5:30am - 6:40am)
BACK / CHEST Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
1. Parallel Grip Low Rows (CS with #2) 7015 90 15 100 1310012  
2. Pec Dec Flyes 2015201530123012  
3. 1 Arm Bentover DB Rows (CS with #4) 35124012 4012    
4. Smith Machine Bench Press 501250125012    
SHOULDERS / BICEPS / TRICEPS Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
1. Seated Arnold Press (CS with #2 and #3) 2013 20 12 20 12 2012  
2. Incline DB Curls 151215 12 15 12 1512  
3. Bench Dips -15 - 15 - 15 -15  
4.            
QUADS / HAMS / CALVES Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
1. Leg Extensions (CS with #2 and #3) 2512 25 12 25 12 SQUEEZE!  
2. Lying Leg Curls 251225 12 25 12 SQUEEZE!  
3. Seated Calf Raises 10012 100 12 100 12     
4.            
ABS / CARDIO / POSING Duration Comments
1. Hip Lifts (7:15pm)  3 sets of 15
2. Floor Crunches  3 sets of 15
3. Treadmill 25 mins moderate incline, 1.45 miles
4. Posing (10:00pm)15 mins Quarter Turns
Wednesday, May 01 (5:30am - 6:40am)
BACK / CHEST Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
1. Pullups (CS with #2) -5 - 5 - 5    
2. Incline DB Press 201225122512    
3. Straight Arm Pulldown (CS with #4) 40124012 4012    
4. Pec Dec Flyes 201220122012    
SHOULDERS / BICEPS / TRICEPS Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
1. 1 Arm Side Laterals (CS with #2 and #3) 1010 10 10 10 10     
2. High Cable Curls 2010 20 10 20 10     
3. Reverse Grip Pressdowns 1010 10 10 10 10     
4.            
HAMS / CALVES Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
1. Standing 1 Leg Curls (CS with #2) 1012 10 12 10 12     
2. Calf Press 18012180 12 180 12     
3. Posing (20 mins)            
4.            
ABS / CARDIO / POSING ( Duration Comments
1. Incline Crunches (6:15pm)  3 sets of 15
2. Vertical Knee Raises  3 sets of 15
3. Treadmill 20 mins low incline, 1.10 miles
4. Posing 15 mins
Thursday, May 02 (5:25am - 6:40am)
BACK / CHEST Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
1. Bentover DB Rows (CS with #2) 2015 20 15 20 15    
2. Squat Pushups -15-15-15    
3.            
4.            
SHOULDERS / BICEPS / TRICEPS Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
1. Standing Side Laterals (CS with #2 and #3) 1010 10 10 10 10     
2. Standing Alternate DB Curls 101610 16 10 16     
3. DB Kickbacks 1010 10 10 10 10     
4.            
POSING Duration Comments
1. Posing 30 mins
Friday, May 03 (5:20am - 6:20am)
Posing, Posing, and more Posing!
 
SATURDAY, MAY 04 - CONTEST DAY !!!


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NUTRITION

Monday, Apr. 29 (Carb Deplete Day #2)
4:45am Glutamine, Xenadrine, Peanut Butter/Soy Protein Mix
7:10am Low Carb Labrada MRP, Vitamin C, Calcium
9:45am Protein Pancake (very little oatmeal, more egg whites)
12:45pm Chicken Breast with spices, Broccoli/Green Beans
4:15pm Tuna Burgers (with egg whites) and Broccoli, Xenadrine
8:00pm Ground Turkey Breast with egg whites and soy sauce, Broccoli/Green Beans, Vitamin C
10:00pm Glutamine
Tuesday, Apr. 30 (Carb Deplete Day #3)
4:45am Glutamine, Xenadrine, Peanut Butter/Soy Protein Mix
7:20am Low Carb Labrada MRP, Vitamin C, Calcium
9:45am Protein Pancake (very little oatmeal, more egg whites)
12:50pm Chicken Breast with spices, Broccoli/Green Beans
4:15pm Tuna Burgers (with egg whites) and Broccoli
4:40pm Xenadrine
7:30pm Ground Turkey Breast with egg whites and soy sauce, Broccoli, Vitamin C
9:30pm Glutamine
Wednesday, May 01 (Carb Load Day #1)
4:45am Glutamine, Xenadrine, 3/4 cup oatmeal, Low-Carb Labrada
7:20am Labrada MRP, Banana, Vitamin C, Calcium
9:50am Protein Pancake with extra oatmeal and 1/2 Banana
1:00pm Mrs. Dash Turkey with Rice and Broccoli
4:15pm Can of Tuna and Plain Baked Potato, Kwik Burn
8:00pm Chicken Breast, Yam, Green Beans, Vitamin C, Potassium
Thursday, May 02 (Carb Load Day #2)
4:45am Glutamine, Xenadrine, Peanut Butter and Soy Protein Mix
7:10am Low-Carb Labrada MRP (pudding--little water), Baked Potato, Vitamin C, Calcium, Postassium
9:40am Protein Pancake (extra oatmeal), Potassium
12:40pm Can of Tuna, Rice, Green Beans, Potassium
4:10pm Protein Pancake, Potassium
7:45pm Ground Turkey Breast, Yam, Broccoli, Vitamin C, Potassium
10:00pm Glutamine, Potassium
Friday, May 03 (Normal Carb Day)
4:45am Glutamine, Xenadrine, Peanut Butter/Soy Protein Mix
7:15am Labrada MRP (pudding-little water), Vitamin C, Calcium, Potassium
9:50am Protein Pancake, Potassium
1:00pm Ground Turkey Breast, Baked Potato, Broccoli, Potassium
4:10pm Ground Turkey Breast, Rice, Broccoli, Potassium
7:30pm Ground Turkey Breast, Yam, Broccoli, Vitamin C,Potassium
9:45pm Glutamine, Potassium
SATURDAY, MAY 04 PLAN
6:00am Protein Pancake, Potassium
9:00am Labrada MRP pudding (small portion if needed), Potassium
Before Pre-Judging (10:30am) Peanut Butter/Protein Powder/Honey Mixture
1:30pm Ground Turkey Breast, Yam
4:00pm Ground Turkey Breast, Yam
Before Evening Show (6:30pm) Peanut Butter/Protein Powder/Honey Mixture
After Evening Show Party !! (or maybe just sleep...)

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