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Since I will not be competing this year I decided to focus my efforts on preparing my brother, Justin Deprospo, for the light heavy weight class at this years New England Bodybuilding and Fitness Competition. Last year I used my knowledge to help my brother carb-up for the two days before the competition where he placed 6th. I had little room to work with, and it was difficult because I was not in control of his diet while he was preparing for the show. This year I will be working with him starting 10 weeks out from the contest, regarding his diet, supplements, and training as I will be there along side of him. I feel that it is an honor to be writing a pre-contest journal about my brother for the premier online bodybuilding site for supplements, apparel, and the latest news and findings in the bodybuilding community. This will allow my readers to see what my knowledge can do when applied to a bodybuilder getting ready for a contest. I look forward to this preparation, and refuse to let Bodybuilding.com, and my readers down.
  Click To Enlarge.As a team we are able to push each person to new limits that they could not have reached by themselves, and this is the reason why we are able to complete many of the crazy Workouts that are described in my articles section. Justin and I also have to thank our parents for keeping us on the right track, which is focusing on education before bodybuilding. Even without their full support, it motivates us to prove them wrong, and pursue what they feel would be impossible. And now, onto the journal...
Weeks Remaining: 10 weeks Body Weight: Around 220lbs. Body Fat: Justin's body fat remains around 8%-10% year round due to his lightning fast metabolism. We do not use calipers in gauging body fat. We will be using weekly photo assessments to gauge how much body fat he will have to drop in the remaining weeks. As you can see from the pictures he stays pretty lean for off-season shape and can stay in that condition with out any cardio He also has the ability to eat whatever he wants as long as he gets in his daily protein requirements.
I will usually assess his physique every few days to see how he is responding to the dietary changes, and then make minor adjustments to his diet and cardio work.
1.5g X 220lbs. = around 350g Protein = 1,400 calories Protein Sources - Chicken breast, Steak (3-4 X week), Protein powders* (Isolates and blends), MRP's. * Various brands of protein powders will be used through-out Justin's contest prep but they are always some form of a whey protein isolate. If a blend is incorporated it will be used prior to bed. This will beiu used later on in the prep when the night time fats get dropped out. When fats are used with a pre-bed meal, they slow the digestion and absorption of the protein, so when the fats get dropped out of the diet, a protein powder blend will be used to get the same digestion effect. Justin's protein intake will simply be divided between his six meals at 50g each. Protein powder is usually used in the morning, with his following 5 meals consisting of chicken breasts, steak, or MRP's such as Ny-tro Pro 40 by AST.
Small Training Days - around 300g = 1200 calories Non Training Days - 250g = 1000 calories Carbohydrate-load Days - around 600g-800g = 2400-3200 calories
Big Training Day - Chest, Back, or Legs Carbohydrate Sources - Oatmeal, cream of wheat, rice, rice cakes, potatoes, power aid, small amounts of fruits such as: Cantaloupe, honeydew melon, apples, and also simple carbohydrate fruit sources such as: raisins, dried cranberries, and bananas. Justin's carbohydrate intake is spread out over his first 5 meals, with his last meal consisting of mainly protein and a small amount of healthy fat. His first meal, and post workout meal are both very high in carbohydrates consisting of a mix of complex carbohydrates (cream of wheat, or rice), and simple carbohydrates (power aid, raisins, and some fruit). These two meals will total around 200g - 250g of carbohydrates, with the remainder coming from complex sources in his other meals. These meals will consist of complex carbohydrates with a small amount of fibrous fruit, or just complex carbohydrates alone such as rice, or oatmeal.
Justin's fat intake is dependant on the amount of carbohydrates he is consuming for the day. If it is a training day in which his carbohydrate intake is high, his fat intake will be low, only coming from trace amounts found in his food, with a small amount of healthy fat added to his pre-bedtime meal.
Cardio will also be used this year (it was not used much at all last year) as a tool to get over sticking points in fat loss, and also to get his gluteus, and hamstrings very hard and dry, since they were a problem area last year. His primary machines for cardio will be the precor, high incline treadmill, and the gauntlet stair stepper.
Protein - 300g Fats - 30g-40g Total calories - Around 3,200 calories You can refer to the diet section above to see how this breaks down over the course of Justin's 6 daily meals. This is just the macronutrient breakdown for this day.
- 1 multi-vitamin pack - 2 grams of EFA - 5g of Glutamine
Pre-Workout:
Post-Workout: * The supplement intake will increase as the show approaches.
 Click To Enlarge.
Protein - 350g Fats - 40g Total calories - Around 2,800 calories You can refer to the diet section above to see how this breaks down over the course of Justin's 6 daily meals. This is just the macronutrient breakdown for this day. On off days, the simple carbohydrates are reduced in the morning and post-Workout. On a day like today his carbohydrate intake would be evenly divided over the course of his first 4-5 meals.
- 1 multi-vitamin pack - 2 grams of EFA - 5g of Glutamine
P.M.: * The supplement intake will increase as the show approaches.
Protein - 300g Fats - 30g Total calories - Around 3,200 calories
- 1 multi-vitamin pack - 2 grams of EFA - 5g of Glutamine
Pre-Workout:
Post-Workout:
P.M.:
 Click To Enlarge.
Protein - 300g Fats - 30g-40g Total calories - Around 3,200 calories You can refer to the diet section above to see how this breaks down over the course of Justin's 6 daily meals. This is just the macronutrient breakdown for this day.
- 1 multi-vitamin pack - 2 grams of EFA - 5g of Glutamine
Pre-Workout:
Post-Workout:
P.M.: * The supplement intake will increase as the show approaches.
Protein - 320g Fats - 40g Total calories - Around 3,000 calories You can refer to the diet section above to see how this breaks down over the course of Justin's 6 daily meals. This is just the macronutrient breakdown for this day.
- 1 multi-vitamin pack - 2 grams of EFA - 5g of Glutamine
Pre-Workout:
Post-Workout:
P.M.: * The supplement intake will increase as the show approaches.
Protein - 320g Fats - 40g Total calories - Around 3,000 calories
- 1 multi-vitamin pack - 2 grams of EFA - 5g of Glutamine
Pre-Workout:
Post-Workout:
P.M.:
 Click To Enlarge.
Protein - 350g Fats - 40g Total calories - Around 2,800 calories You can refer to the diet section above to see how this breaks down over the course of Justin's 6 daily meals. This is just the macronutrient breakdown for this day. On off days, the simple carbohydrates are reduced in the morning and post-Workout. On a day like today his carbohydrate intake would be evenly divided over the course of his first 4-5 meals, consisting mainly of complex carbs.
- 1 multi-vitamin pack - 2 grams of EFA - 5g of Glutamine
P.M.:
More 10 Weeks Out Posing Pics:
Overall I feel this week has gone very well for Justin, and he would say the same. The changes that he made over the course of the week were subtle, but noticeable. The diet that he is following now is basically a base outline to start him at and changes will be made to that base model as he progresses in his preparation. If there are any questions or comments about Justin's preparation please feel free to e-mail me at Kas1n0l3i30y@aol.com.
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