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Today is April 7th, that puts me 4 weeks and 2 days away from my next competition. I am competing on May 7th at the 2011 NGA Heart of America Natural Classic in Peoria, Illinois. Training is going so well. I am at 4.9% body fat with 4 weeks to go and still weighing 203.5 lbs, as of right now, this is the best I have ever looked, I am hoping to keep this for the next 4 weeks. Shooting to come in at 4%! Have aggressively changed my diet this time around, with the help of my trainer, I have switched up my proteins and I am changing things daily. Right now I am eating tuna, steaks, bison, ground turkey, chicken, and Alaskan Pollock as my protein sources. Eating roughly 390 grams of protein per day and for the last 2 weeks I have cut carbs to 30 grams per day for 5 days and 100 grams for 2 days.
My workouts are changed on a 3 week rotation. I am doing heavy sets with light sets, combined with limited rest (1 to 2 minutes tops between sets). Today for example I did squats, rested 1 minute…went to chinups, rested 1 minute and back to squats…..did that 4 times through. Then went to dumbbell press, and rest 1 minute to straight leg deadlifts, and back to dumbbell press. I did that for 4 rounds. Next went to calf raises, rest 30 seconds, Zottman curls, rest 30 seconds and then dumbbell Fly’s … did that 4 times through. It’s a whole body work out with 28 sets of 8 to 10 reps per set and the entire workout was 47 minutes!
For my diet I start the day off with a handful of cashews and almonds at 6 am, followed by cardio. Then when cardio is done I eat an 8 oz of 1 of my meats. At 9:30am I eat 6 egg whites and another handful of almonds and cashews. Then at 10:30am drink a protein shake. I hit the gym at 11:30am and by 12:30pm I finish with a post workout shake. At 2:30 I eat 8 oz of meat and assorted vegetables and again 5:30-6pm. Once 9 pm rolls around I have another 8 oz of meat. Then I’m in bed and sleeping by 10 pm. Along with my diet I am supplementing with 4 HMB pills per day. These are crucial, especially at this time when I am as lean as I am, recovery and not losing muscle mass is huge right now.