Training For Professional Bodybuilding Contests at 64

Monday, March 26, 2007 - 11 Days Until Bruce's Weigh In

Hypertrophy and Maximum Fat Loss Plan

Bruce weighed 172.0 and I weighed 158.4

Workout and cardio

Stepper: 10 min all out

Then we did the following circuit for four cycles of 10 rep sets:

Pull Ups (Alternating with wide grip and hammer grip)

Squats (I did 275 pounds and Bruce did 300)

Dips (weighted with a 25 pound plate

Rows (Two sets of seated and two sets of standing)

Jump Rope (120 counts)

Then do the following circuit for three cycles:

Hanging Leg Lifts (Holding a 10 pound dumbbell between our feet)

Dumbbell Press (40 pound dumb bells)

Close Grip Bench Press (50 pound barbell)

Jump Rope (120)

Bike: 10 minutes, moderate pace

We ended the session with a practice posing round. Bruce was tired, hungry and "pumped."

Tuesday, March 27, 2007, 10 Days Until Bruce's Weigh In

Maximum Fat Burning Training Plan

I weighed 159.0. Bruce weighed 172.0.

Treadmill: 9% incline at maximum pace, 10 minutes

Then did the following circuit for four cycles:

Lunges (120 pounds)
Dead Lifts (195 pounds, Bruce did 245)
Incline Bench Press (130 pounds)
Military Press (120 pounds)
Jump Rope (120)

Then did the following circuit for three cycles:

Incline Sit Ups
Upright Rows (130 pounds)
Curls (Machine Curls 120 pounds)
Jump Rope (120)

Precor: 10 minutes, moderate pace

The reps were 10 per exercise, done with a controlled negative and a 3-5 second positive.

Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge [image]http://img510.imageshack.us/img510/6610/shlogo2hor8tk.jpg[/image]

I am going to get my feet wet in the buoyant water of the Great Salt Lake, so to speak.

Wednesday, March 28, 2007, Nine Days Until Bruce's Weigh In

Thursday, March 29, 2007 - 8 Days Until Bruce's Weigh In

Rapid Fat Loss Training Plan

Bruce weighed 172.0 and I weighed 159.4

Bruce is feeling a little weak due to his cutting diet. This is expected as he nears his contest date.

We did 10 reps of each set, trying to lift the heaviest weights possible, while still keeping our form.

Stepper: 10 min all out

Then did the following circuit for four cycles:

Pull Ups (Wide grip, medium grip, hammer grip)

Extensions (175 pounds)

Dips (Weighted with a 25 pound plate)

Ham Curls (Supine 140 pounds)

Jump Rope (120 counts)

Then did the following circuit for three cycles:

Hanging Leg Lifts (Done slowly with a squeeze)

Dumb Bell Press (45 pounds)

Friday, March 30, 2007 - Bruce's Weigh In Is One Week From Today

Bruce weighed 172.0 and I weighed 159.0

Bruce is leaving town with his family tomorrow and won't return to the gym until next Thursday, the day before he checks in for his contest. I gave Bruce a day-by-day diet starting on Sunday. He will workout at a local gym next week, mostly doing a light training session, pump up and posing practice. He looks good and will probably come in between 165-168, which will be fine. We have come a long way since September, when Bruce weighed around 205 pounds. He has lost a great deal of body fat and has added some nice size to his quads, calves, chest, biceps and back. His posing is good and his confidence is high. We are both looking forward to him stepping on to the stage for the first time. His show is the 2007 FAME SNBF Georgia Open. He will enter the Novice Class and the Men's Master 40+ Class. I will be a test judge at the show, which should make it especially interesting for me. My scores won't count, but I will have to score within 85% of the other judge's scores to be certified as a contest judge.

Monday, April 2, 2007 - Four Days Until Bruce's Weigh In, Six Weeks Until My Contest

My training partner, Bruce, is spending the week with his family in Florida. He has the final week of his contest prep training plan with him and I assume he it working it.

Meanwhile, I am focusing on my own contest prep for my first Pro Show on May 12th. Today I began a two-week Hypertrophy/Strength Training Plan:

I weighed 159.0

Monday's Workout

Incline Bench Press – 4 x 4 (155 pounds)
Flat Dumb Bell Press – 4 x 4 (75 pound dumb bells)
High Pulls – 4 x 4 (160 pounds on the machine)
Laterals – 3 x 6 each way (side, bent) (30 pound dumb bells)
Press down – 4 x 6 (75 pounds)
After the weight training, I did 30 minutes of moderate tread mill (10 degree elevation, 4.5 speed)

Tuesday, April 3, 2007

Wednesday, April 4, 2007

Hypertrophy/Strength Training

Workout - Week One, Day 3

Today's training focused on cardio, abs and posing.

I did 100 hanging leg lifts and 100 crunches. I completed a 30-minute moderate tread mill run and ended the workout with a posing practice session.

Thursday, April 5, 2007

Today was the last opportunity I will have to work with my training partner, Bruce, before his show on Saturday. As I am test judging the event, we will have no further contact until after the contest, the 2007 FAME SNBF Georgia Open in Marietta. Friday is a travel day. Bruce will check in and take a polygraph test early Friday evening. I will arrive Friday evening and attend a judges meeting.

Today we spent our workout on Bruce's posing and his individual posing routine. Since he is competing in two classes (Novice and Masters), we went through two complete symmetry and mandatory posing rounds. We practiced under contest conditions, holding each pose rock-hard without shaking. We worked on breathing and composure. Bruce looks good.

Bruce is ready. He still has some water to drop, but I believe he will come in hard and vascular on Saturday morning.

We've done our best. Now, it's up to Bruce and the judges. Good Luck, Partner!

Friday, April 6, 2007 - Contest Time

Sunday, April 8, 2007 - I am officially a member of the FAME WNSO SNBF Judging Panel.

I sat at the table as a regular contest judge for the first time on Saturday at the 2007 FAME WNSO SNBF Georgia Open Championship, a men's and women's Pro Qualifier. I was originally scheduled to be a test judge at the show, but the head judge, who has judged me in several FAME shows, said he was waving the "test" judging and said I would take my seat at the judge's table and my scores, along with the other four judges, would count. There were 92 contestants, not including crossovers. It was the largest SNBF show ever and the event was sold out, with standing room only tickets going for $15 and selling out, too.

After prejudging, the Head Judge said he analyzed my scoring and determined I was very close to the consensus of opinion in every class and that for my first judging stint, especially at a show this large, I did a good job. After the show, He said he was also impressed when he listened in on the feed back I gave to contestants who came up to the judges after the competition to ask how they could improve and to point out special weaknesses they need to work on.

He immediately recommended to Bruce Johnson, the president of the SNBF that I be added to the permanent roster of contest judges for the federation. Bruce agreed. I'm certified, and have already been asked to judge at upcoming FAME SNBF shows. Sweet.

I really learned a lot judging this competition that I will use the next time I step onto a stage (in five weeks). I learned how really important conditioning is (a few pounds can make a great difference. A small amount of held water can be devastating) and how hard you really have to pose to show your muscles in the best light. Those who did, scored well and those who were tentative or "weak," scored lower. I was astounded as I watched contestants actually get harder with each pose. I also watched with interest as contestants actually got softer as they lost their focus or strength. I will certainly keep this in mind when I'm up there again.

It was interesting, to say the least, after competing 16 times and looking down at the judges and audience, to be sitting there, looking up at the competitors with a clip board and score sheet in my hands.

I have competed in seven FAME events. As a judge, I can no longer compete in this federation, including in their Pro Shows. It's the only thing I had to give up when I accepted certification as a contest judge. I'm glad I accepted. As an athlete who has competed (and will continue to compete in other federations), I know I will be a judge who understands fully what it takes to bring your "A" package to the stage to play your "A" game and I will be able to judge each contestant with that in mind.

Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge [image]http://img510.imageshack.us/img510/6610/shlogo2hor8tk.jpg[/image]

Monday, April 9, 2007 - Five Weeks Until My Weigh-In

Tuesday, April 10, 2007 – Five Weeks until my Weigh In
I weighed 157.6. My target weight is 150.0, 4% body fat

Bruce is training with me, but as this is my contest prep, he is supporting me.

I began a new program today that will take me to my first Pro Contest on May 12.

To maximize fat loss the plan involves four types of training:

1. Heavy lifting

2. Lactate-inducing lifting

3. Aerobic work

4. Anaerobic alactic energy systems work

Today I did my first Lactate-inducing lifting. It was incredible. I was drained after this workout.

Lactate-inducing lifting

The objective of a lactate-inducing session is to stimulate growth hormone release (as well as burn a lot of calories for fuel) via a whole-body lactate production. The more the numbers of muscles are involved in the process, the more effective the session will be. So in that regard we respect these guidelines:

1. Work the whole body

2. Minimize rest-intervals (or maximize the work-to-rest ratio)

3. Use sets lasting 50-70 seconds (12-20 reps)

4. Alternate exercises for muscle groups that are far away from each other and "unrelated"

CIRCUIT A: (12-15 reps per set)

A1. Bench Press
A2. Hack Squat
A3. Cable Row
A4. Leg Curl
A5. Knee Raise

No rest between exercises within the circuit (or as little as possible). Perform the circuit three times.

CIRCUIT B (15-20 reps per set)

B1. Push press
B2. Lunge
B3. Close grip chin
B4. Dead Lift
B5. Incline Sit Up

No rest between exercises within the circuit (or as little as possible). Perform the circuit three times.

CIRCUIT C — (15-20 reps per set)

C1. Dumbbell Curl
C2. Calve raise
C3. Triceps Extension
C4. Crunch on Exercise Ball
C5. Upright Row

No rest between exercises within the circuit (or as little as possible). Perform the circuit three times.

The lactate-inducing sessions are performed twice a week; they should not be performed before a heavy lifting session to avoid a decrease in performance. Limit strength is something that cannot be trained efficiently in a fatigued state.

After the Circuits, I ended the session with 30 minutes of moderate cardio, designed to blow off the built up lactic acid.

Wednesday, April 11, 2007, 30 Days Until My Weigh In

Weight: 156.6 - Target 150.0

"The Shark," a predator that keeps moving, is cruel, and eats it's young!

To maximize fat loss, "The Shark" includes four different types of training:

1. Heavy lifting

2. Lactate-inducing lifting

3. Aerobic work

4. Anaerobic alactic energy systems work

Today was dedicated to Aerobic work

After doing 100 hanging leg lifts (50 weighted) and 100 slant board crunches, I did a HITT cardio session (speed sprints followed by elevated tread mill) for 30 minutes. I ended the session with a hard practice posing round. Judging the contest last Saturday reminded me how hard you have to hit each pose during the symmetry and mandatory rounds. I will practice posing every day until my show.

A note about my Training Partner, Bruce. We spoke today about his competition and his future plans. Bruce has decided not to do any more shows. He feels, because of family considerations, he is going to build on what he has accomplished and will continue training and dieting to maintain a healthy lifestyle. We also agreed, because I need to continue focusing on contest prep for my competitions, we will no longer train together. I will continue my training solo as I prepare to enter the 2007 NGA Olympic Gold Junior Pro Championships on May 12 in Salt Lake City, Utah. I wish Bruce much success and we feels the same way about me.

Thursday, April 12, 2007 - Four Weeks Until My Weigh In

Bodyweight - 156.8 - Target - 150.0

The Shark – The Predator Workout and Diet

The Fish Diet

Meal #1

5 oz. whitefish, 3 egg whites, 1 grapefruit and 12 almonds

Meal #2

6 oz. whitefish, 3 cup veggies

Meal #3

6 oz. tuna or 7 oz. whitefish, 2 cups vegetables (spinach best)

Meal #4

5 oz. Whitefish, 3 cup veggies

Meal #5

6 oz. Whitefish, 2 cups vegetables, 12 almonds

Meal #6

Monday and Thursday

1 cup oatmeal (precooked) or cooked rice, 10 oz. sweet potato, 6 oz. banana, 1 cup vegetables, 1 TBS butter

The workouts:

To maximize fat loss we'll need four different types of training. These four aspects of our fat loss training approach are:

1. Heavy lifting

2. Lactate-inducing lifting

3. Aerobic work

4. Anaerobic alactic energy systems work

Heavy lifting

The objective of the heavy lifting portion of our training is maintenance or even an increase in muscle mass while in a fat loss phase. You should have two heavy lifting sessions per week.

Day 1: Chest and Back

Day 2: Quads and Hamstrings

This was Quads and Hamstrings Day + some Calves

A1. Leg press - 300 Pounds

4-6 reps

No rest

A2. Full Squats - 235 Pounds

6-8 reps

Take 2 minutes of rest, and then move on to...

B1. Stiff leg dead lift - 185 Pounds

4-6 reps

No rest

B2. Leg curl - 110 Pounds

6-8 reps

Take 2 minutes of rest then get back to A1. Perform each superset 5 times

C1. Calf raise - 300 pounds (seated machine)

5 sets of 25 reps (I did one 25 rep set after each A + B cycle)

I'm really liking this Plan. It has some interesting elements that keeps me focused and engaged. And, I feel spent after each session, which is a good thing. I am hardening up and leaning up. I will come in tight on May 12. As far as the diet, I'm sure glad I like fish.

I noticed you are running very low carbs like myself.  Other than post workout, when I take in a serving of Replenish, it is protein, fat and fiborous carbs.  I just love almonds and asparagus now.
 
I have always been a fan of low carb diets and sticking to it has been quite easy-
 
Good luck Scott

[image]http://img526.imageshack.us/img526/203/njmuscle66qg2.gif[/image]

Thanks, Chuck.  Today's post is apropos to your comments.
 
 
 
Friday, April 13, 2007 - Four Week From Today - My First Pro Show

I have one month to go before my first bodybuilding competition of the year. My last show was in early November, six months ago. By this time last year, I had already competed three times. Last year I entered a total of 10 shows and stayed roughly the same weight and size the entire time. I needed to take six months off from competing in order to add some size, and I have. Today I had my body fat and weight checked in the gym on their computer-based body fat measuring system. My height is 5' 7". My weight was 157.0 and my body fat was 8.8%. My lean mass is around 143 pounds. I weighed 140 on stage at my last show and my body fat then was 6%. My lean mass was around 131 pounds. I have indeed added some size and I'm pumped. I have been doing lots of heavy lifting and clean eating and it has paid off. I hope to hit the stage at the 2007 Olympic Gold Junior Pro Championship in Salt Lake City, Utah at around 150 pounds with a body fat of 6% and a lean mass weight of 141 (I can't get much lower than that because of my age. I have some loose skin that won't go away). Nevertheless, I'm confident I will come in the best shape of my life for my first Pro Show. I have added size in my chest, quads, biceps and calves. I have also added a little size to my waist, but I'm working on that. LOL

Today was a moderate cardio day. I did flat crunches and reverse crunches, weighted hanging leg lifts and slant board crunches. I did about 30 minutes of elevated, moderate speed tread mill and ended my workout with a hard practice posing session. I will work out in the gym tomorrow as part of my contest prep training.

Monday, April 16, 2007 - 25 Days Until My Pro Show Weigh In

Body Weight: 156.0 - Target Weight: 150.0

The Shark – The Predator Workout and Diet

The workouts:

To maximize fat loss we'll need four different types of training. These four aspects of our fat loss training approach are:

1. Heavy lifting

2. Lactate-inducing lifting

3. Aerobic work

4. Anaerobic alactic energy systems work

Heavy lifting

The objective of the heavy lifting portion of our training is maintenance or even an increase in muscle mass while in a fat loss phase. You should have two heavy lifting sessions per week.

Day 1: Chest and Back

Day 2: Quads and Hamstrings

Today's workout looked like this:

A1. Incline DB press
6 reps x 60 pound dumbbells
No rest (or 10 sec. to change exercises)

A2. Dumb Bell Flies
8 reps x 40 pound dumbbells
Take 2 minutes of rest, and then move on to...

B1. Weighted Chins
6 reps x 25 pound plate
No rest

B2. Bent over rows
8 reps x 75 pounds
Take 2 minutes of rest then get back to A1.

Perform each superset 5 times. Then add:

C1. Curls
3 sets of 6 reps x 30 pound dumb bells

D1. Press downs
3 sets of 6 reps x 70 pounds

I followed this workout with a 30 minute HITT Cardio session of 20 second speed splits at 10 degrees elevation and 8.0 speed on the tread mill, followed by 10 minutes of cool down. I ended today with practice posing of symmetry and mandatory rounds.

Tuesday, April 17, 2007 - 24 Days Until My First Pro Show Weigh In

Wednesday, April 18, 2007, 23 Days Until I Check In For My First Pro Show

Thursday, April 19, 2007 - 22 Days Until I Check In For My First Pro Show

I weighed 155.0 - Contest goal 150.0

Today was Legs and Calves day.  I did three sets of couplets (supersets with no rest) of the following:

Machine Leg Press - 3 x 8 x 300 pounds
Lunges - 3 x 8 x 150 pounds

Squats - 3 x 8 x 285 pounds
Ham Curls - 3 x 8 x 125 pounds

Extensions - 3 x 8 x 150 pounds
Seated Calf Raises - 150 pounds (3 sets of 25 reps seated + 3 sets of 25 reps standing)

Then I did 30-minutes of stationary bike, 100 abs crunches and a practice posing session.  I'm feeling strong.

Tomorrow morning (Friday) I leave Birmingham at 6 AM in route to Providence, RI, to then drive to Plymouth, Massachusetts to see my Coach, Sean, "Sully" Sullivan and to help him with his show, the OCB Spirit of America, on Saturday.

Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge [image]http://img510.imageshack.us/img510/6610/shlogo2hor8tk.jpg[/image]

Sunday, April 22, 2007
 
I just want to say how awesome it was to be a judge at this year's OCB Spirit of America Bodybuilding and Figure IFPA Pro Qualifier Championship in Plymouth, Massachusetts on Saturday. Last year I competed in this contest and this year, I watched it from a totally different perspective. There were 88 athletes competing. My report card is good, as my scores were very much in line with the consensus. It was a great learning experience for me as a competitor. I have now judged shows in the FAME SNBF and the OCB Federations. I have been asked to judge a NGA show in a couple of months. I know this experience will impact how I compete in future contests and I'm grateful for the opportunity to learn more about our sport.
 
Monday, April 23, 2007 - 18 Days Until Check In At My First Pro Show

Body Weight: 157 (I put on a few pounds over the weekend at the OCB Sprit of America) - Target 150

Heavy lifting Day
The objective of the heavy lifting portion of this training plan is maintenance or even an increase in muscle mass while in a fat loss phase. The plan calls for two heavy lifting sessions per week.

Day 1: Chest and Back

Day 2: Quads and Hamstrings

Chest and Back Weight Training

A1. Incline Dumb Bell press - 6 x 60 pound dumb bells

No rest

A2. Dumb Bell Flies 8 x 40 pound dumb bells

Take 2 minutes of rest, and then move on to...

B1 Medium Grip Chins 1 X 10 (full reps)

No rest

B2. Machine Lat Pull Downs 8 x 120 pounds

Take 2 minutes of rest then get back to A1. Perform each superset FIVE times.

C1. Dumb Bell Curls 3 x 6 x 30

D1. Triceps Rope Pull Downs 3 x 6 x 70

After the weight training, I did 100 slant board crunches, 200 skip ropes and a practice posing session, where I worked on my symmetry, mandatory rounds and individual posing routine.

This was a great workout.

Tuesday, April 24, 2007 - 17 Days Until My First Pro Show Check In.

Today I did Lactate-inducing lifting. It was incredible. I was drained after this workout.

Lactate-inducing lifting

The objective of a lactate-inducing session is to stimulate growth hormone release (as well as burn a lot of calories for fuel) via a whole-body lactate production. The more the numbers of muscles are involved in the process, the more effective the session will be. So in that regard we respect these guidelines:

1. Work the whole body

2. Minimize rest-intervals (or maximize the work-to-rest ratio)

3. Use sets lasting 50-70 seconds (12-20 reps)

4. Alternate exercises for muscle groups that are far away from each other and "unrelated"

CIRCUIT A: (12-15 reps per set)

A1. Bench Press
A2. Hack Squat
A3. Cable Row
A4. Leg Curl
A5. Knee Raise

No rest between exercises within the circuit (or as little as possible). Perform the circuit two times.

CIRCUIT B (15-20 reps per set)

B1. Push press
B2. Lunge
B3. Close grip chin
B4. Dead Lift
B5. Incline Sit Up

No rest between exercises within the circuit (or as little as possible). Perform the circuit two times.

CIRCUIT C — (15-20 reps per set)

C1. Dumbbell Curl
C2. Calve raise
C3. Triceps Extension
C4. Crunch on Exercise Ball
C5. Upright Row

No rest between exercises within the circuit (or as little as possible). Perform the circuit two times.

The lactate-inducing sessions are performed twice a week; they should not be performed before a heavy lifting session to avoid a decrease in performance. Limit strength is something that cannot be trained efficiently in a fatigued state.

After the Circuits, I ended the session with 30 minutes of moderate cardio, designed to blow off the built up lactic acid. Whew!

Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge [image]http://img510.imageshack.us/img510/6610/shlogo2hor8tk.jpg[/image]

Wednesday, April 25, 2007 - 16 Days Until I Check In For My First Pro Show

Thursday, April 26, 2007 - 15 Days Until I Check In at My First Pro Show

Friday, April 27, 2007 - Two Weeks Until My First Pro Show

Saturday, April 28, 2007 - Exactly Two Weeks From Today I Will Be On Stage In My First Pro Contest

Monday, April 30, 2007 - 12 Days Until My First Pro Show

Tuesday, May 2, 2007
Three Days Until My First Show of 2007, 11 Days Until My First Pro Show

2007 NPC Vulcan Classic, Birmingham, AL, May 5
2007 NGA Olympic Gold Junior Pro Championship, Salt Lake City, UT, May 12

Weight: 154.0 (I'm a Lightweight). Contest Goal: 150.0

Here is my Final Week Contest Cutting Diet for both of these contests:

Sunday – 2 Gal. Water, light salt

Meal 1: 8 egg whites, ? cup oatmeal, 8 oz grapefruit juice
Meal 2: 6 oz salmon, ? cup brown rice, salad or vegetablesMeal 3: 6 oz chicken, 2 cups vegetables, 8 oz grapefruit juice
Meal 4: 6 oz chicken, ? cup brown rice, salad or vegetables
Meal 5: 6 oz salmon, 3 cups salad, 8 oz grapefruit juic
Training: None

Cardio: None

Posing: 1 set, hold each pose for 10 seconds

Monday – 2 Gal. Water, light salt

Meal 1: 8 egg whites, ? cup oatmeal, 8 oz grapefruit juice
Meal 2: 6 oz salmon, ? cup brown rice, salad or vegetables
Meal 3: 6 oz chicken, 2 cups vegetables, 8 oz grapefruit juice
Meal 4: 6 oz chicken, ? cup brown rice, salad or vegetables
Meal 5: 6 oz salmon, 3 cups salad, 8 oz grapefruit juice

Training: AM Leg flexes, 10 sets of 30 seconds, leg extensions, isometric hold 3 times, hold for 40 seconds

Training: PM Upper body power style, 3-4 sets per body part, 4-6 reps per set, 40 seconds rest between sets, core movements

Cardio: AM, 25 minutes moderate

Cardio: PM, light treadmill or jog 20 minutes

Posing: AM 1 set, hold each pose for 10 seconds

Posing: PM, 1 set, hold each pose for 15 seconds

Tuesday – 2 Gal. Water, light salt

Meal 1: 8 egg whites, ? cup oatmeal, 8 oz grapefruit juice
Meal 2: 6 oz salmon, ? cup brown rice, salad or vegetables
Meal 3: 6 oz chicken, 2 cups vegetables, 8 oz grapefruit juice
Meal 4: 6 oz chicken, ? cup brown rice, salad or vegetables
Meal 5: 6 oz salmon, 3 cups salad, 8 oz grapefruit juice

Training: AM Leg flex, 10 sets of 30 seconds, leg extensions, isometric hold 3 times for 40 seconds

Training: PM Chest, Delts and Triceps, 3-5 sets of 3-5 different isolation movement for 40-50 reps, rest 30 seconds between sets and hold a hard flex for 15 seconds between sets

Cardio: AM, 25 minutes moderate

Cardio: PM, light treadmill or jog 15 minutes

Posing: AM 1 set, hold each pose for 15 seconds

Posing: PM, 1 set, hold each pose for 20 seconds

Wednesday: Water: 1.5 gallon – Light Salt

Meal 1: 6 egg whites + ? grapefruit
Meal 2: 6 oz fish + 2 cup veggies
Meal 3: 6 oz chicken + 2 cup veggies
Meal 4: 6 oz chicken + ? grapefruit
Meal 5: 6 egg whites + 3 cups salad

Training: AM: Leg Flex 10 X 30 sec. & leg ext. isometric holds 3 X 40 sec.
PM: Light upper body workout, keep the reps in the 12-15 range and do
6-8 sets per body part (no legs) then twice through the mandatory.

Cardio: AM & PM 25 min treadmill @ 3.5 mph, flat (no incline)

Posing: AM: 1 X 20 seconds each
PM: 2 X 20 seconds each

Thursday: Water: 1.5 gallon – Light Salt

Meal 1: 6 egg whites + ? grapefruit
Meal 2: 6 oz fish + 2 cup veggies
Meal 3: 6 oz chicken + 2 cup veggies
Meal 4: 6 oz chicken + ? grapefruit
Meal 5: 1 cups oats, 4 oz. sweet potato, 1/2 banana, 1 cups green beans, 1 tablespoon peanut butter

Training: Leg Flex 10 X 30

Cardio: AM & PM 20 min 3.5 flat

Posing: AM: 2 X 20 seconds each
PM: 2 X 20 seconds each

Friday: Water: 1.5 gallon – Lightly Salt Meal 1-3 and then cut Salt

Meal 1: 6 oz 93% lean beef + ? grapefruit
Meal 2: 4 oz 93% lean beef + ? grapefruit
Meal 3: 6 oz chicken + ? grapefruit
Meal 4: 4 oz 93% lean beef + ? grapefruit
Meal 5: 6 oz turkey + ? grapefruit

Training: none

Cardio: AM & PM 15 min 3.5 flat

Posing: As necessary through the day

Saturday:

Meal 1: 4 oz 93% lean beef + ? grapefruit
Meal 2: 2 oz chicken + ? sweet potato
Meal 3: 2 oz chicken + 1/2 sweet potato
Meal 4: 2 oz chicken and 1 sweet potato

Sodium: only what is in listed foods

45 min before pump-up: Snickers bar or 3 rice cakes with natural peanut butter and a hot coffee or tea to bring out the vascularity

20 min. before Pump-up: sip some Gatorade, but not too much. I'll have lots of carb in me at that point so I should be nice and full and hard.

Water: Keep water high so the carbs have something to work with. Don't cut it back at all, keep to 1.5 gals. (this is for the Pro Show, which is judged at one time.) The show this weekend is split between morning prejudging and the evening show. For this one I will cut back some water.