After taking last year off of competing it is time to step back on stage. I am currently aiming to enter the NPC Michigan Bodybuilding Championships on May 20th, which makes me 19 weeks out as of January 7th. This will be the first year I am working with a dietician. I will be working with SciVation's director of R&D Chuck Rudolph.
Chuck worked with IFBB Pro Quincy Taylor this past year and has years of experience working with bodybuilders and other athletes.
Click Image To Enlarge.
Quincy Taylor.I worked with Chuck for the last 12 weeks of my bulking phase and was very impressed with the results I saw. Without further ado, let's get into what I will be doing.
Click Image To Enlarge.
Derek, Then & Now.
My Current Diet At 19 Weeks Out
The following diet was created for me by Chuck based on level of development, training program, and other factors.
Meal 1:
Pre/During Workout Shake:
2 scoops WPI with 10 scoops Xtend in 20-24 oz cold water
I workout 1 hour after meal #1.
Meal 2:
Meal 3:
Meal 4:
Meal 5:
Meal 6:
Meal 7:
4 Hrs After Bed:
Protein: 504g = 2016 Cals
Carbs: 170g = 680 Cals
Fat: 155g = 1395 Cals
Total Cals: 4091 NON-carb night
Total Cals: 4726 Carb nights
Carb Meal:
Every 21st meal is carb meal. Last meal and it replaces Meal 7. Must be eaten in this order:
1 can fresh cut green beans in water = 30g carbs
1 cup oatmeal (measured dry then add water and microwave) 60g carbs
4 tbsp raisins = 30g carbs
2 tbsp honey = 30g carbs
4-6 packets Splenda for sweetening
1 tbsp Benecol Light or Smart Balance butter spread used in oatmeal = 15g fat
11.25 oz yam or sweet potato = 75g carbs
2 tbsp peanut butter or almond butter = 15g fat
4-6 packets Splenda for sweetening
My caloric intake will no doubt be decreased over these next 19 weeks; this is my starting point. I followed this diet last week and Chuck and I tweaked it along the way.
My Training Program
While bulking, I weight trained for 4 days a week for the first month. I had 1.5 hours between two of my classes (which were in the same building as the gym), so I decided to increase my workout frequency to 6 days a week and loved it!
For those who are not familiar with my training style, I stop a rep shy of failure, which decreases the stress placed on the nervous system, allowing me to train each muscle group more frequently.
I train Monday-Saturday, taking Sunday completely off. After each weight training session I perform 30 minutes of moderate intensity cardio. The cardio session are used to promote blood flow to the muscles and increase nutrient partitioning. It is not really to burn fat because the diet will take care of that.
Monday - Chest/Shoulders/Triceps.
Tuesday - Back/Traps/Biceps.
Wednesday - Legs.
Thursday - Chest/Shoulders/Triceps.
Friday - Back/Traps/Biceps.
Saturday - Legs.
Supplement Regime
Supplements should be used to "supplement" your diet (hence the name). All of my supplements work in conjunction with my diet.
Meal 1:
Pre-Workout:
Pre/During/Post Workout Shake:
2 Scoops Substance WPI
10 Scoops Xtend
Post-Workout:
Meal 2:
Meal 3:
Meal 4:
Meal 5:
Meal 6:
Meal 7:
| Beginning Stats |
| DATE | 1/8 |
| Pectoral | 4 |
| Abdomen | 6 |
| Quadricep | 8 |
| TOTAL | 18 |
| Bodyweight | 215 |
| Weight change from previous | - |
| Weight change from beginning | - |
| Electronic Bodyfat Percentage | 4.3 |
| % Bodyfat | 7.3 |
| lbs Bodyfat | 15.695 |
| Fat Mass change from previous | - |
| Fat Mass change from beginning | - |
| % Lean Mass | 92.7 |
| lbs Lean Mass | 199.305 |
| Lean Mass Change from Previous | - |
| Lean Mass Change from beginning | - |
|
19 Weeks Out Pictures
Click Image To Enlarge.
Time To Go To Work!
There is my ENTIRE program. Tomorrow starts my 19 weeks of competition preparation.
[ Click Here To Be Notified Of Updates ]
derek@scivation.com
Recommend this article to a friend by e-mail here!
Back To Derek Beast Charlebois' Main Page
Back To The Articles Main Page.
Related Articles
Online Training Journal: Q & A - Week 5!
BodySpace 2007 Transformation Contest: 4th Quarter Report.
David's Latest Training Journal - 5/19/02 - 5/25/02
){kind=link}