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RE: Training For My First Natural Pro Masters Contest a... - 4/6/2007 8:00:32 AM
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Old Navy
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Friday, April 6, 2007 - Contest Time I am off from work today so I will hit the gym a little later this morning. I plan to do a light workout, mostly dumb bells and some cardio. I leave for Atlanta and the 2007 FAME SNBF Georgia Open early this afternoon. It's about a 2.5 hours drive from Birmingham. I will attend a judges meeting this evening where the Head Judge will set up the judging criteria for the contest. Four of my friends, including Bruce, will compete in this show. I'll have a Super Grand Master, a Master and Open Men's Tall, an Open Men's Short and Bruce, competing as a Novice and Master. It should be an interesting contest. Of course, as a test judge, my scores won't count, but I must score the Classes close to the other judges scores in order to become a certified contest judge. That's my goal.
_____________________________
Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT
FAME, NGA & IDFA Natural Master Pro Bodybuilder
FAME, NGA & OCB Contest Judge
(in reply to Old Navy)
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RE: Training For My First Natural Pro Masters Contest a... - 4/8/2007 12:53:58 PM
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Old Navy
Posts: 2941
Joined: 1/7/2005
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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
(in reply to Old Navy)
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RE: Training For My First Natural Pro Masters Contest a... - 4/9/2007 8:31:01 AM
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Old Navy
Posts: 2941
Joined: 1/7/2005
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Monday, April 9, 2007 - Five Weeks Until My Weigh-In Today I weighed 159.0. My contest target weight is 150-155. I weighed 140 when I won my IDFA Masters Pro Card in Toronto last November. I am beginning my final preparation for the 2007 NGA Olympic Gold Mountain States Regional Bodybuilding Championship in Salt Lake City, Utah on May 12th. I will be the Guest Poser for the show and a contestant in the Junior Professional Class, which the NGA is introducing at this event. It's for Pros who have not competed as a Pro since winning their Pro Card or, if they have competed as a Pro, didn't place high enough to win any cash. This will be my first Pro Show. My Coach, Sean "Sully" Sullivan, of Cape Cod, Massachusetts, sent me a new contest prep program that I will begin tomorrow. Today, I did Day 1, Week 2 of Hypertrophy Strength Training. Incline Bench Press - 4 x 4 - 160 pounds Flat Dumb Bell Bench Press - 4 x 4 - 80 pounds (On set four, I did 10 reps) Laterals - Side & Front - 3 x 6 each way - 30 pound dumb bells Press Down - 4 x 6 - 80 pounds 30 minutes of moderate pace, elevated tread mill 50 Slant Board Crunches
_____________________________
Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT
FAME, NGA & IDFA Natural Master Pro Bodybuilder
FAME, NGA & OCB Contest Judge
(in reply to Old Navy)
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RE: Training For My First Natural Pro Masters Contest a... - 4/10/2007 10:42:37 AM
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Old Navy
Posts: 2941
Joined: 1/7/2005
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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.
_____________________________
Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT
FAME, NGA & IDFA Natural Master Pro Bodybuilder
FAME, NGA & OCB Contest Judge
(in reply to Old Navy)
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RE: Training For My First Natural Pro Masters Contest a... - 4/11/2007 9:08:23 AM
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Old Navy
Posts: 2941
Joined: 1/7/2005
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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.
_____________________________
Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT
FAME, NGA & IDFA Natural Master Pro Bodybuilder
FAME, NGA & OCB Contest Judge
(in reply to Old Navy)
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RE: Training For My First Natural Pro Masters Contest a... - 4/12/2007 11:19:26 AM
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Old Navy
Posts: 2941
Joined: 1/7/2005
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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.
_____________________________
Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT
FAME, NGA & IDFA Natural Master Pro Bodybuilder
FAME, NGA & OCB Contest Judge
(in reply to Old Navy)
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RE: Training For My First Natural Pro Masters Contest a... - 4/13/2007 8:11:25 AM
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Old Navy
Posts: 2941
Joined: 1/7/2005
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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.
_____________________________
Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT
FAME, NGA & IDFA Natural Master Pro Bodybuilder
FAME, NGA & OCB Contest Judge
(in reply to Old Navy)
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RE: Training For My First Natural Pro Masters Contest a... - 4/19/2007 10:29:10 AM
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Old Navy
Posts: 2941
Joined: 1/7/2005
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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
(in reply to Old Navy)
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RE: Training For My First Natural Pro Masters Contest a... - 4/23/2007 8:23:59 AM
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Old Navy
Posts: 2941
Joined: 1/7/2005
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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.
< Message edited by Old Navy -- 4/23/2007 8:28:38 AM >
_____________________________
Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT
FAME, NGA & IDFA Natural Master Pro Bodybuilder
FAME, NGA & OCB Contest Judge
(in reply to Old Navy)
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RE: Training For My First Natural Pro Masters Contest a... - 4/27/2007 6:03:38 AM
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Old Navy
Posts: 2941
Joined: 1/7/2005
Status: offline
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Friday, April 27, 2007 - Two Weeks Until My First Pro Show
Body weight: 154.6. Contest goal. 150.0
Ex Beetle, Paul McCartney has a song. It's called "When I'm 64"
"When I get older, losing my hair, many years from now, will you still be sending me a valentine, birthday greetings, bottle of wine? When I stay out to quarter of three, will you lock the door? Will you still need me, will you still feed me, when I'm 64?"
I be 64 tomorrow and my wife says, "Yes."
It has been my goal since I turned 50 to be in the best shape of my life each year, on my birthday. Today, I am in the best shape of my life and I'm grateful.
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< Message edited by Old Navy -- 4/27/2007 1:37:42 PM >
_____________________________
Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT
FAME, NGA & IDFA Natural Master Pro Bodybuilder
FAME, NGA & OCB Contest Judge
(in reply to Old Navy)
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RE: Training For My First Natural Pro Masters Contest a... - 4/28/2007 12:13:16 PM
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Old Navy
Posts: 2941
Joined: 1/7/2005
Status: offline
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Saturday, April 28, 2007 - Exactly Two Weeks From Today I Will Be On Stage In My First Pro Contest I weighed 155.0. Contest weight goal is 150.0 I'm looking hard and vascular I can't think of a better way to spend part of my birthday than working out in preparation for a bodybuilding competition. I was focused, energetic and driven. With two weeks to go until the 2007 NGA Olympic Gold Junior Pro Championship in Salt Lake City, Utah, I don't have any time to waste, and I didn't waste any. 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, here are the 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 - 15 x 150
A2. Hack Squat - 15 x 235
A3. Cable Row - 15 x 125
A4. Leg Curl - 15 x 125
A5. Knee Raise 15 x each knee
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 - 20 x 125 pounds
B2. Lunge 20 x 130
B3. Close grip chin 20 (some rest to get them all done)
B4. Dead Lift 20 x 140
B5. Incline Sit Up - 20
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 - 20 x 25
C2. Calve raise - 25 x 300
C3. Triceps Extension 20 x 50
C4. Crunch on Exercise Ball 20
C5. Upright Row 20 x 100
No rest between exercises within the circuit (or as little as possible). Perform the circuit three times.
After the Circuits, I ended the session with 30 minutes of moderate cardio, designed to blow off the built up lactic acid. After I returned home, I did a practice posing session. I will do a couple more practice posing sessions during the weekend.
_____________________________
Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT
FAME, NGA & IDFA Natural Master Pro Bodybuilder
FAME, NGA & OCB Contest Judge
(in reply to Old Navy)
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RE: Training For My First Natural Pro Masters Contest a... - 4/30/2007 8:09:23 AM
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Old Navy
Posts: 2941
Joined: 1/7/2005
Status: offline
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Monday, April 30, 2007 - 12 Days Until My First Pro Show Body Weight: 155.8 Contest Goal: 150.0 News Flash I have decided to compete this Saturday in the NPC Vulcan Classic in Birmingham, Alabama. Quite a few of my gym budds are competing in this non Pro-Qualifier and I feel it will be a great warm-up show for my Natural Pro debut a week later in Salt Lake City, Utah. I will compete in the Men's Master 50+ and Men's Master 60+ Classes. So, I am now in a final week contest prep mode. This will be my first show since I won my Master Pro Card in Toronto last November. I'm pumped. Today I did an upper body, core workout with 6-8 rep sets of heavy weights, followed by a moderate cardio session. I will do more cardio this evening and complete a couple of practice posing rounds.
_____________________________
Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT
FAME, NGA & IDFA Natural Master Pro Bodybuilder
FAME, NGA & OCB Contest Judge
(in reply to Old Navy)
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RE: Training For My First Natural Pro Masters Contest a... - 5/1/2007 9:36:59 AM
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Old Navy
Posts: 2941
Joined: 1/7/2005
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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.
_____________________________
Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT
FAME, NGA & IDFA Natural Master Pro Bodybuilder
FAME, NGA & OCB Contest Judge
(in reply to Old Navy)
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