Archive for June, 2008

Fitness Bodybuilding Competition/ Gary:4 weeks out

Saturday, June 7th, 2008

CarlaGary8-weeksout278-1.jpg picture by fitnessforum08Gary Pascual/4 week Training

Gary is maintaining his weight/172 LBS …..With inches of fat loss we will record at the end of the month….His training program for the next 3 weeks until the show is as follows:

 Gary, We are now at the 3 weeks out….and what a journey of complete discipline & focus it has been……We must go through to completion!!!!Do your best and ENJOY….I will state that you have already arrived as a winner, and I am honored to be side by side with you…Also observing your life as a balance…I am tired at this point but constantly learning to strain, train and live as fully as I can and stay at peace….While I learn to apply myself to life goals…..Well, Here is the info for the 3 weeks…Diet- Stay with the plan you have been on….Monday’s & Thursday’s in place of one meal/High carb/ High fat…Aminos- besides the 4 Tabs/3x’s daily add 6 Tabs between meals # 1, 3 & 5….This is to keep lean muscle while you are in the strict and added Cardio training/ burning fat tissue storage….This will also keep your energy levels up!!!!Cardio- Add 3 to 4 ….  45 minCarlaGary8-weeksout217-1-1.jpg picture by fitnessforum08

CarlaGary8-weeksout298-1-1.jpg picture by fitnessforum08

ute Cardio sessions per week…Making Cardio training 5 days and 3 nights/ Remember….we want to play it by fat loss and not muscle loss…..

Posing- Every night..before bed: Perform all mandatory poses/ holding each for 60 seconds….every 3rd add another round…Practice routine 3x’s every night and do without music once per night…

10 Things you can do the final week:  Keep a journal the last week !

 Drink plenty of water throughout your contest preparation, at least
one to three gallons daily, the more the better.

  1. Cut out all leg training and cardio for the last week.
  2. Load Creatine Monohydrate (Make sure there are no fillers
    or binders) one teaspoon prior to every meal starting Tuesday
    continuing up to prejudging unless you must make weight, or feel like you are holding too much water.
  3. Use salt at every meal up until the Wednesday evening the week of
    your show.
  4. Cut your sodium intake by 50% on Thursday and Friday
  5. Cut out all fibrous vegetables Thursday and Friday
  6. Cut back water intake by 25% on Thursday (2 gallons to 1.5 gallons)
  7. Cut water an additional 25% on Friday (half of what you normally drink)
  8. Use Potassium 2 - 99 mg tablets per hour on Thursday and Friday
      (Females use 1 - 99 mg per hour)
  9. Eat one additional meal high in carbs, sugar, and fat 3 hours prior
    to taking the stage on Saturday.
  10. Friday night- Eat a meal high in Carbs, High in fat and no sodium…(Optional)

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