healthybodies 
"Time to STRONGA!"
|
|
Archive for August, 2008
Friday, August 8th, 2008
Travel day!! After waking up every 1 - 2 hours to eat last night, I am starting to look crisp and dry. I am still peeing every chance I get, but my water is being cut down, down, down, so I am still processing the water, but not putting it in. By this time tomorrow I should look hard as a rock.
Suprisingly, a calm has come over me since about 7:00pm last night. I am all packed, my food is all prepared, I am as ready as I can be at this point. My confidence is even up a little. I went to bed last night looking at pictures of last years winners going to the overall and it just made me even more confident. I could have beat any of those guys if they showed up in that same condition this year. I think my head is in a good place this morning, especailly after having a nice talk with God.
I will not be taking my computer with me, so I will have to type a summary when I return on Sunday. Here is what is on todays agenda.
Water: Today I will cut down to just over a gallon of water. I don’t think I have a choice in the matter of taking my water with me on the plane. Their security will not allow it. So I will drink distilled until I get in the airport, then I will have to consume as little as possible of bottled water until I get to Washington.
Carbohydrates: As I mentioned last night was a long night. Tonight will be no different. Today I up my carbs by eating the same 7oz servings of potato, but today I eat 15 of them. I started at 2:00am. I will continue eating those meals every hour to every two hours until 11pm tonight. 525g of carbs or 2100 calories from carbs
Protein: I will have either 1 scoop or 1/2 scoop of VP2 with each one of those meals. Roughly 252g protein or 1004 calories. I may have to eat the powder with a spoon if I don’t have water on the plane.
Potassium: Today I increase my potassium intake to 2 teaspoons (200mg) every hour. Again I don’t think security at the airport will let me take my Liquid Potassium so I will take just enough tablets to last me the flight.
Sodium: None except for what is in VP2, 70mg or 735mg
2:00am - White potato 7 oz and 1/2 scoop VP2.
3:00am - White potato 7 oz and 1/2 scoop VP2.
4:00am - White potato 7 oz and 1 scoop VP2, 5g GL3, 5g Creatine, 4 Xpel by MHP, 500mg Vit B6, 1g Vit C
6:00am - White potato 7 oz and 1 scoop VP2. 2Tspn Twin Lab Liquid Potassium (200mg)
7:00am - White potato 7 oz and 1 scoop VP2, 2Tspn Twin Lab Liquid Potassium (200mg)
8:00am - White potato 7 oz and 1 scoop VP2, 2Tspn Twin Lab Liquid Potassium (200mg)
9:00am - 2 Tsp Twin Lab Liquid Potassium
10:00am - White potato 7 oz and 1 scoop VP2, 2Tspn Twin Lab Liquid Potassium (200mg)
10:30 - Leave for Reno
11:00am - 2Tspn Twin Lab Liquid Potassium (200mg)
11:30am - Spray on tan in Reno
12:00pm - White potato 7 oz and 1 scoop VP2, 2Tspn Twin Lab Liquid Potassium (200mg)
1:00pm - 2Tspn Twin Lab Liquid Potassium (200mg), 5g GL3, 5g Creatine, 4 Xpel by MHP, 500mg Vit B6, 1g Vit C
1:15pm - Arrive at Airport
2:00pm - White potato 7 oz and 1/2 scoop VP2, 2Tspn Twin Lab Liquid Potassium (200mg)
3:00pm - 2Tspn Twin Lab Liquid Potassium (200mg)
3:05pm - Take off
4:00pm - White potato 7 oz and 1/2 scoop VP2, 2Tspn Twin Lab Liquid Potassium (200mg)
4:30pm - Arrive in Seattle and drive to Marysville where I will be staying with Denise and Kevin James, promoters of the show.
5:00pm - 2Tspn Twin Lab Liquid Potassium (200mg)
6:00pm - White potato 7 oz and 1/2 scoop VP2, 2Tspn Twin Lab Liquid Potassium (200mg)
7:00pm - 2Tspn Twin Lab Liquid Potassium (200mg)
8:00pm - White potato 7 oz and 1/2 scoop VP2, 2Tspn Twin Lab Liquid Potassium (200mg)
9:00pm - White potato 7 oz and 1/2 scoop VP2, 2Tspn Twin Lab Liquid Potassium (200mg)
10:00pm - White potato 7 oz and 1/2 scoop VP2, 2Tspn Twin Lab Liquid Potassium (200mg)
midnight - White potato 7 oz and 1/2 scoop VP2, 2Tspn Twin Lab Liquid Potassium (200mg)
Posted in Training
Thursday, August 7th, 2008
I am glad yesterday is over. I don’t even like talking about that first day of the process I feel so crappy. Today is a new day though and I have to get day 1 in before I can focus on day 2. So here is what’s on todays agenda
Water - Yesterdays goal was to consume 5 gallons of water in a 24 hour period. I met that goal for the Capital City Naturals, but could not quite get it done yesterday. There is about 1/3 of a gallon of distilled water in my 5th and final container from yesterday. So today I will reduce that to 2 - 2.5 gallons of water.
Potassium - The schedule yesterday called for 1 teaspoon (100mg) of liquid potassium every other hour. Today I increase that to 1 teaspoon every hour.
Carbohydrates - Potatos will still be the sole carb source for the next 3 days. Yesterday was 10 meals consisting of 7oz (Precooked weight) of white Russett Potatos equalling just over 1500 calories from carbs. Today I will increase that number by getting two extra meals at the end of the day making the total 1700 calories from carbs.
Protein - VP2 is the exclusive protein source until the day of the show. Yesterday I had 6 scoops of VP2 spread amoung the 10 meals that I had equalling 600 calories from protein. Today I will increase that to 8 scoops spread across the 12 meals equalling 800 calories from Protein.
Sodium - I did great on the sodium intake. I calculate my total daily intake of sodium to be right around 425mg for the day. This is mostly from the VP2 which has 70mg per serving.
Creatine - I am reloading with Creatine today with 4g 5 times
Yesterdays Totals - Calories 2100, Protein 144g, Carbs 350g, Fat 5g
4:00am - White potato 7 oz and 1/2 scoop VP2.
5:00am - 1Tspn Twin Lab Liquid Potassium (100mg),
6:00am - White potato 7 oz and 1 scoop VP2, 1Tspn Twin Lab Liquid Potassium (100mg)
7:00am - 1Tspn Twin Lab Liquid Potassium (100mg)
8:00am - White potato 7 oz and 1 scoop VP2, 1Tspn Twin Lab Liquid Potassium (100mg)
9:00am - 1Tspn Twin Lab Liquid Potassium (100mg)
10:00am - White potato 7 oz and 1 scoop VP2, 1Tspn Twin Lab Liquid Potassium (100mg)
11:00am - 1Tspn Twin Lab Liquid Potassium (100mg), 3 small carotts
Noon - White potato 7 oz and 1/2scoop VP2, 1Tspn Twin Lab Liquid Potassium (100mg)
1:00pm - 1Tspn Twin Lab Liquid Potassium (100mg), 1 Tsp GL3, 1Tsp Creatine, 500mg Vitamin B6, 4 Xpel water dropper by MHP. 2 carrotts
2:00pm - White potato 7 oz and 1/2 scoop VP2, 1Tspn Twin Lab Liquid Potassium (100mg)
3:00pm - 1Tspn Twin Lab Liquid Potassium (100mg), 2 carotts
4:00pm - White potato 7 oz and 1/2scoop VP2, 1Tspn Twin Lab Liquid Potassium (100mg)
5:00pm - 1Tspn Twin Lab Liquid Potassium (100mg),
6:00pm - 1Tspn Twin Lab Liquid Potassium (100mg),White potato 7 oz and 1/2scoop VP2,
7:00pm - 1Tspn Twin Lab Liquid Potassium (100mg),
8:00pm - 1Tspn Twin Lab Liquid Potassium (100mg),White potato 7 oz and 1/2scoop VP2,
9:00pm - 1Tspn Twin Lab Liquid Potassium (100mg),White potato 7 oz and 1/2scoop VP2,
10:00pm - 1Tspn Twin Lab Liquid Potassium (100mg),White potato 7 oz and 1/2scoop VP2,
12:00midnight - 1Tspn Twin Lab Liquid Potassium (100mg),White potato 7 oz and 1/2scoop VP2
Todays totals - Calories 2500, Protein 192g, Carb 420g, Fat 7g
Posted in Training
Wednesday, August 6th, 2008
Here we go again, the dry out/carb up process of peak week begins. I’ll be cooking up potatos while drinking gallons and gallons of water today. Funny, seems I just……oh yah, I did just get done doing this, one month ago.
4:00am - White potato 7 oz and 1/2 scoop VP2, 1 Tsp GL3, 600mg Vitamin B6,4 Xpel water Dropper.
5:00am - 1Tspn Twin Lab Liquid Potassium (100mg)
6:00am - White potato 7 oz and 1/2 scoop VP2.
7:00am - 1Tspn Twin Lab Liquid Potassium (100mg)
8:00am - White potato 7 oz and 1/2 scoop VP2 - Finished 1 gallon of H20
9:00am - 1Tspn Twin Lab Liquid Potassium (100mg)
10:00am - White potato 7 oz and 1 scoop VP2.
11:00am - 1Tspn Twin Lab Liquid Potassium (100mg)
Noon - White potato 7 oz and 1 scoop VP2 - finished 2 gallons of H2O
1:00pm - 1Tspn Twin Lab Liquid Potassium (100mg), 1 Tsp GL3, 500mg Vitamin B6, 4 Xpel Water Dropper. 2 Large Carrots
2:00pm - White potato 7 oz and 1/2 scoop VP2.
3:00pm - 1Tspn Twin Lab Liquid Potassium (100mg)
4:00pm - White potato 7 oz and 1/2 scoop VP2, Finished 3 Gallons of H20
5:00pm - 1Tspn Twin Lab Liquid Potassium (100mg) 2 large carrots
6:00pm - White potato 7 oz and 1/2 scoop VP2.
7:00pm - 1Tspn Twin Lab Liquid Potassium (100mg), 3 small carrotts.
7:30pm - I escaped the crappy feeling I usually get when I started drying out for the Capital City Show. Not this time though. Like clockwork, dull heache, muscles trying to cramp and general weakness. Time to head for a hot shower.
8:00pm - White potato 7 oz and 1/2 scoop VP2.
8:30pm - 4 gallons of H20 Down.
9:00pm - 1Tspn Twin Lab Liquid Potassium (100mg)
10:00pm - White potato 7 oz and 1/2 scoop VP2
Posted in Training
Tuesday, August 5th, 2008
4:30am - 2 Dymetadrine Extreme
5:00am - Xocai Power Square
5:50am - 1 scoop VP2, 5g GL3
6:15am - Training, I sipped on some Xtend while working out. I usually don’t do any working out the week of a show, but I ate a lot of carbs this weekend at the RKC and I want to be sure I am burning up the Glycogen I can before tomorrows carb up process starts.
Incline dumbbell Presses - 70lbs x8, 75lbs x6, 80lbs x5
Flat dumbbell Presses - 90lbs 3×5
One arm Kettlebell Presses - 44lbs x 5
Ladder - 62lbs x 3, 52lbs x 5, 44lbs x5, 35lbs x5
7:20am - 2 Scoops of VP2, 1g Beta-Alanine, 5g GL3, 2 jp Fruits, 12 almonds
8:00am - 3/4 cup egg beaters, 12 almonds
8:45am - 1/2 MetRx Shake, 5g GL3, 1g Beta Alanine
11:00am - 1 cup egg beaters, spinach, tomato, carrotts, salsa, butter spray, black decaf coffee
1:00pm - 1/2 MetRx Shake, 5g GL3
3:00pm - 1 MetRx Shake, 5g GL3, 1 Tablespoon Peanut Butter, 2 Myo-D
4:00pm - 1 CLA, 6 BCAA 4500, 1 Beta X
6:00pm - 4 oz Chicken, CA Blend Veggies, Salsa, Butter Spray
6:30pm - Training - VO2 Snatch Test 16kg Kettlebell
2 circuits of 15seconds of snatch followed by 15 seconds of rest for 10 minutes.
1st Circuit - 35lb Kettlebell 7 reps per 15 seconds
2nd Circuit - 44lb Kettlebell 6-7 reps per 15 seconds
8:30pm - 1/2 MetRx Shake, 1 Tablespoon Naturally More Peanut Butter, 5g GL3
9:00pm - Coat of Pro Tan
Posted in Training
Monday, August 4th, 2008
I am back home now and it is time to try and set aside my excitement from this weekend and focus on the show Saturday. I have about 12 bags of potatos to make up and I will start on that now. My nutrition will be messed up today as it is about 8:00am and I am taking the morning off from work. I will just have to check things off as I go.
8:00am - 1/2 MetRx, 1 Tablespoon Peanut butter, GL3 and Creatine
11:00am - 1/2 MetRx, 13 almonds, GL3
1:00pm - RKC Practice. Swings, snatches, presses, and cleans for about 45 minutes
1:45pm - 1 Scoop VP2 and Xocai Chocolate Power Square
3:30pm - 1/2 MetRx, Xocai Power Square, 12 almonds
5:00pm - 3/4 egg beaters, spinach, carrotts, tomato, Salsa, Butter Spray
6:00pm - Step Aerobics
7:00pm - Light Leg Workout. I wanted to practice my tension techniques I learned at the RKC camp this weekend. What better way to pratice tension than legs.
Squats with Smith Bar - 185lbs x 10, 205lbs x8, 245lbs x5, 245lbs x3, 245lbs x2
Front Squats with Kettle Bell - Ladder one - 35lbs x4, 44lbs x4, 52lbs x4, 62lbs x4
Ladder two - 62lbs x10, 52lbs x10, 44lbs x10, 35lbs x10
8:00pm - MetRx Shake, 5g GL3, 1g Beta-Alanine, Black decaf coffee
10:00pm - 1/3 MetRx Shake, 2 Myo-D, 6 BCAA 4500, 1 CLA, 2 JP Veggies
I need to put on a coat of self tanner before I go to bed. My mind is 100 miles an hour right now and I need to calm down and focus on this weekend. It is tough to do with so much going on. I have 100 things to do and it is already 10:15pm. Something has got to give because I am going to bed.
Posted in Training
Monday, August 4th, 2008
Friday 8/1/08 – 8 days to INBF Washington State Naturals
RKC Day 1.
We are here!! After a great meet and greet party last night, we turned in at 10:00pm and I had a great nights sleep. A couple trips to the bathroom and I was up ready to go at 5:45am. Shower, prayer, packed up and we are ready and now it is time to go get some fuel for today’s challenges. I have made a special nutrition menu just for this weekend that I will detail below. I am shooting for 250 - 270g protein, 285g carbs, and about 60g fat for about 2,400 calories. That way I have the energy to complete the brutal workouts and not add any unwanted body fat. I will also be sipping on Xtend Amino Formula for Scivation the entire weekend.
6:15am – Power Square
6:30am – VP2
7:00am – ¾ cup oats, 2 Tablspoons Raisins, 18 almonds, Tablespoon Peanut Butter
7:30am – 1 scoop VP2
9:00am – SNATCH TEST!
I smoked it!! I could have done the whole thing with one arm!! I even did a 53rd rep and locked it out over head for good measure. With the air so thin down here, I felt like superman.
9:30am – Power Square
10:00am – School begins. We literally spent 2 hours on the swing of all things. I know more about the swing than I ever knew I could. We have done so many swings I have blisters on my fourth fingers.
11:30am – NEW Xocai Power house cookie. Man this thing is delicious!!
1:00pm - ¾ cup oats, 2 Tablspoons Raisins, 18 almonds, Tablespoon Peanut Butter
1:30pm – Beast (108lbs) Tamer Challenge. I was actually able to pistol squat the bulldog, 88lbs, but was no where near able to do the beast. 5 guys attempted to tame the beast and my training partner Tom was one of them. He managed 2 out of 3 challenges as he got the pistol and the squat, but could not get the pull up. There was one guy though that could do it. A stocky, short black guy that did all three challenges EASY!! He is now the 8th guy in the world to pass the beast tamer challenge.
7:00pm – Dinner and a movie. 3 small chicken breasts a large plate of cooked veggies, and a plain salad.
9:30pm – Bed, 2/3 of a Muscle Bar, 2 scoops of VP2
Daily Totals – Calories 2312: Protein 224g: Carbs 266g: Fats 69g: Fiber 41g
Saturday 8/2/08 – 7 days to INBF Washington State NaturalsRKC Day 2.
My hands are chewed up, but the body is strong and I am feeling good. I am eating more carbs, and more calories and I actually look leaner today. Of course I probably expended 5,000 yesterday and only took in 2,400 so that may have something to do about it. We are heading down early today to buy our kettlebells so I am going to eat breakfast on the way.
6:00am – 1 Scoop of VP2, 2 Myo – D, 1 CLA, 1 Beta – X, 6 BCAA 4500
7:10am - ¾ cup oats, 2 Tablspoons Raisins, 18 almonds, Tablespoon Peanut Butter
7:45am – Just before workout. 1 scoop VP2
10:00am – NEW Xocai Power house cookie
11:45am – VO2 test. I smoked this one too!! I felt like an absolute superman. I could have done it for another 10 minutes. I probably should have used the 20kg kettlebell it was so easy. We had to first establish our cadence, mine was 7 reps in 15 seconds. So for 10 minutes we had to do 7 reps in 15 seconds, then rest for 15 seconds, 7 reps in 15 seconds, rest for 10 seconds, and so on for 10 minutes. Like I said, I smoked it!!
12:30pm – ¾ cup oats, 2 Tablspoons Raisins, 18 almonds, Tablespoon Peanut Butter
2:00pm – Muscle Bar
4:00pm - NEW Xocai Power house cookie before afternoon workout
8:00pm – 8 oz Chicken, small bowl of veggies, large bowl of salsa.
9:20pm – 3 scoops of VP2 and bed time.
Daily Totals – Calories 2441: Protein 235g: Carbs 279g: Fats 73g: Fiber 42g
Saturday 8/3/08 – 6 days to INBF Washington State Naturals
RKC Day 3
This is our final day at the RKC and today this morning there is not going to be much working out. We have a marketing class at 8am and the workout starts at 10:00am. Then we will be teaching student volunteers after lunch so the toughest part of the day is going to be the Grad Challenge this afternoon. I may slightly alter my nutritional timing, which has worked wonderfully this weekend, so that I don’t have much food in the morning when I am doing nothing, and then more this afternoon and evening when we are trying to complete the toughest test of the weekend.
6:30am – 1 scoop VP2, GL3 and Creatine
7:30am – Black Coffee.
8:10am - ¾ cup oats, 2 Tablspoons Raisins, 18 almonds, Tablespoon Peanut Butter
11:15am - 12:00pm - Technique testing. I think I did very well. I did not get quite enough drive on one of my get ups, but I just slowly lowered myself, reset, and fired again.
12:15pm - 1 scoop VP2
1:00pm - ¾ cup oats, 2 Tablspoons Raisins, 18 almonds, Tablespoon Peanut Butter
3:00pm - 1 1/2 Xocai Power Square, 1 packet Fizzaz energy drink (20 cals)
3:45pm - Graduation Challenge
This would be toughest workout of the weekend. Farmers walk down a football field, then the workout begins. All the way back accross the field we swing 2 kettlebells for 20 seconds, the rest for 10 seconds, the do the walking see saw press for 20 seconds, then rest for 10 seconds and repeat until we go back accross the football field. MAN were we ready because I smoked this last challenge. They dropped the weight back to 16kg and I had been using 20kg. I actually took my time to enjoy the pain. I was almost as pumped up as the VO2 snatch test. When I completed the test, one of our “Clan” was really struggling. He was heavier than me so he had to use th 20kg. My instructor asked me to bring out the 16kg, but he refused to use them. So I told him I would do it with him. We pressed together one step at a time and I pushed him accross the line. WHAT A WAY TO END THE WEEKEND.
4:00pm - Xocai Power House cookie
4:30pm - I got the news that I passed!!! I was so overcome with emotion that I started crying. I was not sure if I would pass as I had made a critical oversight when training my volunteers and not had them remove thier shoes. I though sure that was a automatic failure. The instructor Mark “Rif” Rifkin had nothing but praise for me though and it made me cry more!!
7:00pm - 4 oz chicken, small bowl of vegetables, salsa and butter spray.
9:30pm - Musclebar
11:30pm - 3oz chicken and 2 scoops of VP2
1:30am - 1egg, 1/4 cup egg beaters, spinach, tomato, and salsa
It was a long trip as there was a wreck on the way home. But the time flew by as we talked all nine hours about the weekend and how we would spread our newly earned certification. TIME FOR THE INBF SHOW!!
Posted in Training
|
View all comments | Leave Comment