Fitness

Gary 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 min 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. Cut out all leg training and cardio for the last week. 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. Use salt at every meal up until the Wednesday evening the week of your show. Cut your sodium intake by 50% on Thursday and Friday Cut out all fibrous vegetables Thursday and Friday Cut back water intake by 25% on Thursday (2 gallons to 1.5 gallons) Cut water an additional 25% on Friday (half of what you normally drink) Use Potassium 2 - 99 mg tablets per hour on Thursday and Friday   (Females use 1 - 99 mg per hour) Eat one additional meal high in carbs, sugar, and fat 3 hours prior to taking the stage on Saturday. Friday night- Eat a meal high in Carbs, High in fat and no sodium…(Optional)

12-Weeks Out/ Training Program/GARY PASCUAL/47

Weight- 182 LBS   Waist-36

Gary- 12- weeks out/ Stay focused on losing bodyfat consistently/ while gaining lean muscle……Stay on this balanced plan….. No worries…You are right on target!!!!!

Meal #1
6 egg whites + 1 whole egg
1/2 cup oatmeal
1 piece of fruit/Apple or Pear

Supplements: Multi-Vitamin, 2000 mg Vit C, 4 Amino Acids
Meal #2
6-8 ounces lean meat ( chicken / turkey / fish, lean ground beef)
1 small (6 - 8 oz.) sweet potato, 1 apple

Supplements: 2 TBLS Flaxseed Oil

Meal #3
6-8 ounces lean meat
1/2 cup of rice
1 cup vegetables (green beans, broccoli, cauliflower, etc.)

Supplements: 4 Amino Acids, 2000 mg Vit C

Meal #4
6-8 ounces lean meat
1 six oz. baked potato or yam or 1/2 cup rice
1 piece fruit/Grapefriut
1 cup vegetables

Supplements: Multi Vitamin

Meal #5
6 egg whites + 1 whole egg
1 serving oatmeal….1/2 Cup (EVERY 3rd DAY, drop the Oatmeal and take in 1 Cup Vegies.

Supplements: 4 Amino Acids, 2000 mg Vit C

Meal #6

1 6oz Can of Albacore Tuna

Supplements: 1000 mg Vit C, Calcium & Mag,

This is the time for endurance Training with weights alternating from Heavy to medium.

Cardio: 3 days with 1 high intensity….Stair Climbing, Treadmil Incline and Jogging with Short Sprints…2-3 min Jog with 30-45 sec Sprints.

Posing: 1 min/ Hold each Pose…..3-4 evenings per week.  Pose to music to get a fluent transition into each pose.

Water: A Gallon or more daily.

Front Abdominal View/ Notice….Remember, when you fall asleep while tanning

remove your hand from imprinting skin !!!!!/Ha!Ha!!!

Gary Pascual is 47 yrs of age, weight-192 LBS–Bodyfat-14%

Measurements- Chest/43 ins… Waist/37 1/2 ins…thighs/22 ins

Goal—1st Natural Bodybuilding Show –June 2008

Weight Goal-175   Bodyfat Goal-9%

Life-style—Full Time work—Full time father of 3

Hello Gary, OKAY It is time for us to get serious in our diets and training, For the first 4 weeks the diet follows below…Please start a written daily log of everything you eat, How you feel and times you eat…make sure that it is every 3 hours.We want to keep our lean muscle while losing the fat…..So plan well, If you are still hungry add a protien drink with water.

Meal #1                                                 Supplements: 3 aminos, multivitamin, 1000 C
6 egg whites + 2 whole eggs                                           
2 servings oatmeal / cream of rice / or cream of wheat  (1 cup Cooked) 
1 Apple or other fruit (Pear or Berries)

Meal #2
6-8 ounces lean meat ( chicken / turkey / fish, lean ground beef)
1 medium sweet potato, 1 apple

Meal #3
6-8 ounces lean meat                                  3 aminos, 2000 C
1 cup of rice                                               2 TBSP Flax Seed Oil (At Henrey’s)
1 cup vegetables (broccoli, cauliflower, etc.)

Meal #4                                                     Multi vitamins, 1000 mg vitamin C
6-8 ounces lean meat
1 six oz. baked potato or yam or 1/2 cup rice
1 piece fruit
1 cup vegetables

Meal #5                                                    3 Aminos,
6 egg whites + 2 whole eggs
1 serving oatmeal (1/2 Cup Cooked)

Meal #6  Optional

2 scoops protein powder with water            2 Capsules Coral Cacium & Magnesium,

                                                               2000 mg Vit C

Cardio- 4 days per week @ 15 minute sessions….70-80% intensity….Everyday use a new cardio machine…..Bike….Treadmill…..Running….Stairstepper

Training- Cardio with weight 2 days..Tues & Thurs on your own….Sundays Day OFF

Sat- Cardio, ABS, Posing, Pictures, Measurements…..   

This is our start….Our weights will stay Heavy to Medium at 1- 1 1/2 hour 3x’s per week, adding a day very soon….You are DOING GREAT !!!! Carla