Week 8 to day 13 prior to my contest

Monday through Saturday - Low carb days

Wake up: 25 g complex carbs; 20 g protein
5 g complex amino acids
Meal 1: 25 g complex carbs; 40 g protein; 5 g fat
5 g complex amino acids
Meal 2: 25 g complex carbs; 40 g protein; 5 g fat
5 g complex amino acids
Meal 3: 25 g complex carbs; 40 g protein; 5 g fat
5 g complex amino acids
Meal 4: 25 g complex carbs; 40 g protein; 5 g fat
5 g complex amino acids
Meal 5: 25 g complex carbs; 40 g protein; 5 g fat
5 g complex amino acids
Meal 6: 25 g complex carbs; 40 g protein; 5 g fat

Total calories for a day - 2100


Sunday - High carb day

Wake up: 60 g complex carbs; 20 g protein
5 g complex amino acids
Meal 1: 60 g complex carbs; 40 g protein; 5 g fat
5 g complex amino acids
Meal 2: 60 g complex carbs; 40 g protein; 5 g fat
5 g complex amino acids
Meal 3: 60 g complex carbs; 40 g protein; 5 g fat
5 g complex amino acids
Meal 4: 60 g complex carbs; 40 g protein; 5 g fat
5 g complex amino acids
Meal 5: 60 g complex carbs; 40 g protein; 5 g fat
5 g complex amino acids
Meal 6: 60 g complex carbs; 40 g protein; 5 g fat

Total calories for a day - 3100

Average calories per day - 2250
(determined by summing up Mon - Sun calories, and the result divided by 7)

Food sources:

Carbohydrates: rice, plain rice cakes, cream of rice, quinoa, sweet potatoes, green veggies

Protein: chicken breast, fish, water-packed tuna, micellar casein/CFM whey (70:30 ratio), complex amino acids tablets

Fats: flax oil, ground flax seeds, fats naturally occurring in meet, fish oil capsules

Supplements:

* Complex Aminos - tablets
* Glutamine - powder
* BCAA's - powder
* Cayenne - 80,000 IU
* L-Tyrosine
* Vit. B12 (Methylcobalamine)

Day 12 - Monday:

Training:
Evening: Back, Traps, side abs

Diet:

Wake up: 20 g protein (Micellar casein/CFM whey 70/30); 10 g fat (flax oil)
1. 40 g prot. + 5 g aminos; 25 g carbs; 5 g fat
2. 40 g prot. + 5 g aminos; 25 g carbs; 5 g fat
3. 40 g prot. + 5 g aminos; 25 g carbs; 5 g fat
(training)
4. 40 g prot. + 5 g aminos; 25 g carbs; 5 g fat
5. 40 g prot. + 5 g aminos; 25 g carbs; 5 g fat
6. 40 g prot. + 5 g aminos; 25 g carbs; 5 g fat

Aminos: tablets - 2 g per tablet
Protein: chicken breast, tuna in water, egg whites (from a cartoon), micellar casein/CFM whey, rice protein isolate (occasionally), hemp protein (occasionally)
Carbohydrates: steamed white rice, plain rice cakes, sweet potatoes, cream of rice, green vegetables
Fats: ground flax seed, naturally occurring in meat, flax oil (when necessary)

*drop carbs from last meal, replace with fats*
*drink plenty of water*

Day 11 - Tuesday:

Training:
Morning: 20 min HIIT cardio + abs
Evening: Chest

Diet:

Wake up: 20 g protein (Micellar casein/CFM whey 70/30); 10 g fat (flax oil)
(cardio)
1. 40 g prot. + 5 g aminos; 25 g carbs; 5 g fat
2. 40 g prot. + 5 g aminos; 25 g carbs; 5 g fat
3. 40 g prot. + 5 g aminos; 25 g carbs; 5 g fat
(training)
4. 40 g prot. + 5 g aminos; 25 g carbs; 5 g fat
5. 40 g prot. + 5 g aminos; 25 g carbs; 5 g fat
6. 40 g prot. + 5 g aminos; 25 g carbs; 5 g fat

*drink plenty of water*

Day 10 - Wednesday:

Training:
Evening: Delts, Side abs

Diet:

Wake up: 20 g protein (Micellar casein/CFM whey 70/30); 10 g fat (flax oil)
1. 40 g prot. + 5 g aminos; 25 g carbs; 5 g fat
2. 40 g prot. + 5 g aminos; 15 g fat (flax oil)
3. 40 g prot. + 5 g aminos; 25 g carbs; 5 g fat
(training)
4. 40 g prot. + 5 g aminos; 15 g fat (flax oil)
5. 40 g prot. + 5 g aminos; 25 g carbs; 5 g fat
6. 40 g prot. + 5 g aminos; 15 g fat (flax oil)

*drop carbs from every other meal and substitute the missing calories with fats - flax oil*
*drink plenty of water*

Day 9 - Thursday:

Training:
Morning: 20 min HIIT cardio + abs
Evening: Arms

Diet:

Wake up: 20 g protein (Micellar casein/CFM whey 70/30); 10 g fat (flax oil)
(cardio)
1. 40 g prot. + 5 g aminos; 25 g carbs; 5 g fat
2. 40 g prot. + 5 g aminos; 15 g fat (flax oil)
3. 40 g prot. + 5 g aminos; 25 g carbs; 5 g fat
(training)
4. 40 g prot. + 5 g aminos; 15 g fat (flax oil)
5. 40 g prot. + 5 g aminos; 25 g carbs; 5 g fat
6. 40 g prot. + 5 g aminos; 15 g fat (flax oil)

*drink plenty of water*

Day 8 - Friday:

Training:
Evening: Legs (heavy)

Diet:

Wake up: 20 g protein (Micellar casein/CFM whey 70/30); 10 g fat (flax oil)
1. 40 g prot. + 5 g aminos; 25 g carbs; 5 g fat
2. 40 g prot. + 5 g aminos; 15 g fat (flax oil)
3. 40 g prot. + 5 g aminos; 25 g carbs; 5 g fat
(training)
4. 40 g prot. + 5 g aminos; 15 g fat (flax oil)
5. 40 g prot. + 5 g aminos; 25 g carbs; 5 g fat
6. 40 g prot. + 5 g aminos; 15 g fat (flax oil)

*drink plenty of water*

Day 7 - Saturday:

Training:
Morning: 20 min HIIT cardio + abs

Diet: CARB LOAD DAY

Wake up: 20 g protein (Micellar casein/CFM whey 70/30); 10 g fat (flax oil)
(cardio)
1. 5 g aminos, 50 g carbs
2. 40 g prot. + 5 g aminos; 50 g carbs; 5 g fat
3. 5 g aminos, 50 g carbs
4. 40 g prot. + 5 g aminos; 50 g carbs; 5 g fat
5. 5 g aminos, 50 g carbs
6. 40 g prot. + 5 g aminos; 50 g carbs; 5 g fat
7. 5 g aminos, 50 g carbs
8. 40 g prot. + 5 g aminos; 50 g carbs; 5 g fat

*drink plenty of water*

Day 6 - Sunday:

Training:
Evening: Upper body - light (12 - 15 reps), abs

Diet:

Wake up: 20 g protein (Micellar casein/CFM whey 70/30); 10 g fat (flax oil)
1. 40 g prot. + 5 g aminos; 25 g carbs; 5 g fat
2. 40 g prot. + 5 g aminos; 25 g carbs; 5 g fat
3. 40 g prot. + 5 g aminos; 25 g carbs; 5 g fat
4. 40 g prot. + 5 g aminos; 25 g carbs; 5 g fat
(training)
5. 40 g prot. + 5 g aminos; 25 g carbs; 5 g fat
6. 40 g prot. + 5 g aminos; 15 g fat (flax oil)

*drop carbs from last meal and substitute the missing calories with fats - flax oil*
*drink plenty of water Spring water*

Day 5 - Monday:

Training: NO TRAINING. ONLY POSING AND ROUTINE

Diet:

Wake up: 20 g protein (Micellar casein/CFM whey 70/30); 10 g fat (flax oil)
1. 40 g prot. + 5 g aminos; 25 g carbs; 5 g fat
2. 40 g prot. + 5 g aminos; 25 g carbs; 5 g fat
3. 40 g prot. + 5 g aminos; 25 g carbs; 5 g fat
4. 40 g prot. + 5 g aminos; 15 g fat (flax oil)
5. 40 g prot. + 5 g aminos; 25 g carbs; 5 g fat
6. 40 g prot. + 5 g aminos; 15 g fat (flax oil)

*drop carbs from 4th and 6th meals, replace with fats*
*drink plenty of water Spring water*

Day 4 - Tuesday:

Training:
Evening: Upper body - light (12 - 15 reps), abs

Diet:

Wake up: 20 g protein (Micellar casein/CFM whey 70/30); 10 g fat (flax oil)
1. 40 g prot. + 5 g aminos; 25 g carbs; 5 g fat
2. 40 g prot. + 5 g aminos; 15 g fat (flax oil)
3. 40 g prot. + 5 g aminos; 25 g carbs; 5 g fat
4. 40 g prot. + 5 g aminos; 15 g fat (flax oil)
(training)
5. 40 g prot. + 5 g aminos; 25 g carbs; 5 g fat
6. 40 g prot. + 5 g aminos; 15 g fat (flax oil)

*drop carbs from 2nd, 4th and 6th meals, replace with fats*
*drink plenty of water Spring water*
*apply first ProTan coat in the evening*

Day 3 - Wednesday - (Two days before the show):

Training: NO TRAINING. ONLY MANDATORY POSES AND POSING ROUTINE

Diet:

Wake up: 20 g protein (Micellar casein/CFM whey 70/30); 10 g fat (flax oil)
1. 40 g prot. (chicken) + 5 g aminos; 25 g carbs; 5 g fat (flax oil)
2. 40 g prot. + 5 g aminos; 15 g fat (flax oil) (1 tbsp ketchup ~ 200 mg sodium)
3. 40 g prot. (chicken) + 5 g aminos; 25 g carbs; 5 g fat (flax oil)
4. 40 g prot. (chicken) + 5 g aminos; 15 g fat (flax oil)
5. 40 g prot. + 5 g aminos; 15 g fat (flax oil) (1 tbsp ketchup ~ 200 mg sodium)
6. 40 g prot. + 5 g aminos; 15 g fat (flax oil)

*drop carbs from 2nd, 4th ,5th and 6th meals, replace with fats*
*NO egg whites*
*drop the vegetables*
* ONLY carbohydrate sources - rice, cream of rice, rice cakes*
*drop all sodium-containing foods, but take two spoons ketchup during the day as shown above*
* take 3 water pills in the morning and 3 pills in the afternoon with plenty of water*
* take 2 caps Kre-Alkalyn in the morning and 2 caps in the afternoon*
*drink plenty of Spring water*
*apply second ProTan coat in the evening*

Day 2 - Thursday - (One day before the show):

Training: NO TRAINING. ONLY MANDATORY POSES AND POSING ROUTINE

Diet: CARB LOAD DAY

Wake up: 20 g protein; 50 g carbs
1. 40 g prot. (chicken) + 5 g aminos; 25 g carbs; 5 g fat (flax or omega-3.6.9 caps)
2. 5 g aminos, 50 g carbs (1 tbsp ketchup ~ 200 mg sodium)
3. 40 g prot. (chicken) + 5 g aminos; 25 g carbs; 5 g fat (flax or omega-3.6.9 caps)
4. 5 g aminos, 50 g carbs
5. 40 g prot. (chicken) + 5 g aminos; 25 g carbs; 5 g fat (flax or omega-3.6.9 caps)
6. 5 g aminos, 50 g carbs (1 tbsp ketchup ~ 200 mg sodium)
7. [40 g prot. (powder) + 2 OZ Glycerol + 16 oz water - shake] + 5 g aminos; (25 g carbs - if needed)

*NO egg whites*
* ONLY carbohydrate sources - rice, cream of rice, rice cakes*
*NO vegetables, NO oats*
*NO sodium-containing foods, but take two spoons ketchup during the day as shown above*
* take 3 water pills in the morning and 3 pills in the afternoon with plenty of water*
* take 2 caps Kre-Alkalyn in the morning and 2 caps in the afternoon*
*drink plenty of Spring water*
*apply third ProTan coat in the evening*

Day 1 - Friday - Contest day 1:

Diet:

Wake up: 20 g protein; 25 g carbs
1. 40 g prot. + 5 g aminos; 25 g carbs; 5 g fat (flax or omega-3.6.9 caps)
(WEIGH IN)
2. 40 g prot. + 5 g aminos; 25 g carbs; 5 g fat (flax or omega-3.6.9 caps)
3. (PRE-JUDGING - 30 min before stage: 1/2 high-carb-protein bar; 2 oz glycerol + 4 oz red wine; 1- 2 tbsp ketchup)
4. 5 g aminos, 25 g carbs
5. 40 g prot. + 5 g aminos; 25g carbs; 5 g fat (flax or omega-3.6.9 caps)
6. 5 g aminos, 25 g carbs
7. 40 g prot. + 5 g aminos; 25 g carbs; 5 g fat (flax or omega-3.6.9 caps)

* NO vegetables, NO oats*
* take 3 water pills in the morning and 3 pills in the afternoon with plenty if water*
* take 2 caps Kre-Alkalyn in the morning and 2 caps in the afternoon*
* Drink Spring water only when thirsty*
* Eat your last meal 2 - 3 hours before prejudging*
* up to 1000mg sodium - from ketchup or tuna*

Day 2 - Saturday - Contest day 2:

Diet:

Wake up: 20 g protein; 25 g carbs
1. 40 g prot. + 5 g aminos; 25 g carbs; 5 g fat (flax or omega-3.6.9 caps)
2. 40 g prot. + 5 g aminos, 25 g carbs; 5 g fat (flax or omega-3.6.9 caps)
3. 40 g prot. + 5 g aminos; 25 g carbs; 5 g fat (flax or omega-3.6.9 caps)
4. 5 g aminos, 25 g carbs
5. 40 g prot. + 5 g aminos; 25g carbs; 5 g fat (flax or omega-3.6.9 caps)
(FINALS - 30 min before stage: 1/2 high-carb-protein bar; 4 oz red wine; 1- 2 tbsp ketchup)
6. 5 g aminos, 25 g carbs
7. 40 g prot. + 5 g aminos; 25 g carbs; 5 g fat (flax or omega-3.6.9 caps)

*NO vegetables, NO oats*
*Drink Spring water only when thirsty*
* take 3 water pills in the morning and 3 pills in the afternoon with plenty if water*
* take 2 caps Kre-Alkalyn in the morning and 2 caps in the afternoon*
*Eat your last meal 2 - 3 hours before prejudging*
*up to 1000mg sodium - from ketchup or tuna*

 

My 8-week training program for Musclemania Universe'08

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