1 WEEK OUT
Finally, last week. Started taking my dandelion root this morning; had to sprint to the bathroom when I got to work. No bueno. Well, its been fun but its time to see what I got. I’ve been working on my poses and routine every night and sticking to my diet. I’m at 186; I’m in the 172 to 189 weight class so I just need to maintain. I am still at 300 grams of protein and 100 grams of carbs per day. My workouts have been updated everyday on my workout tracker if anybody wants to check those out. Here’s what my diet has been for the past few weeks:
1 scoop of creatine(NO Explode), Animal multi-vinamins, Animal Cuts, triple-action glucosimine pill (1), handle full of blueberries
Cardio: 20 minutes @ 15% incline and 3.2 mph followed with a shake: 2 scoops of rocky road whey protein, 5 grams of glutamine, 1/2 cup oatmeal
8:00 am - 4 oz chicken with hot sauce, Potbelly’s hot peppers(ridiculously good), or with some sort of flavoring (not too much though) followed by a kashi granola bar
10:00 am - same as @ 8 am
12:00 pm - same as @ 10 am but with second triple-action glucosimine pill
2:00 pm - same as @ 12 pm but no granola bar
3:00 pm - 2 scoops of rocky road whey protein, 5 grams of glutamine
One the way to the gym in the car I take 2 scoops of creatine(NO Explode) and my second pack of Animal Cuts
At the gym I do one muscle group per day, 7 to 8 exercises, 4 to 5 sets per exercise(check out my workout tracker for more details) followed by another 20 minute cardio session at 15% incline and 3.2 mph. What I don’t put in my workout tracker is abs. I do and have done abs pretty much everday which consists of cable crunches, hanging leg lifts, and decline twists, 3 sets each.
Post workout(around 6:30 or 7 pm): 2 scoops of rocky road whey protein, 5 grams of glutamine, 1/2 cup of oatmeal, and a hand full of blueberries.
Before bed(around 8 or 8:30): 6 oz of mixed stir-fry vegies and shake: 5 grams of glutamine, 1 scoop of banana casein protein.
If you have any questions let me know. That’s pretty much it. I’ve trained hard for the past 15 weeks: no alcohol, no bad cheat meals, no fast food. Let’s find out if it has paid off. Talk to everyone after the competition.
Late
