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 1000 mg sodium – from ketchup or tuna*