“Fitness Competition”/8-week Training/Gary
Sunday, May 18th, 2008Fitness Program/8-weeks out/Bodybuilding Competition/Gary
Gary’s Nutrition 
Supplements & Training
Weight-172 Lost 1-inch in waist and kept muscle….Weight is of no interest…..The pictures tell all..When you cut out carbs weight will fluctuate depending on water retention or depletion….So the proof is in the Pictures!!!!
Meal #1
5 egg whites - 2 yolks
5 oz. chicken, turkey, or tuna
1/2 grapefruit, 1/2 cantaloupe, or 8 strawberries
Meal #2
6 oz. chicken, turkey or tuna
1 cup vegetables
Meal #3
2 cups salad containing choice of salad vegetables w/ 1 tbs. oil + 1 tbs. vinegar
8 ounces tuna or other lean protein
1 carrot
Meal #4
4 oz. lean beef or 6 -8 oz. chicken breast, turkey, or fish
2 egg whites
Meal #5
8 oz. chicken, turkey breast, or fish
1 1/2 cup vegetables
1 tbs. Flax Oil
*Every Monday and Thursday eat the following meal in place of one regular meal: 1 1/2 cups rice, 1 large sweet potato, 1 banana, 1 cup vegetables with 1 tbs. oil, butter, or margarine.
*Supplements: 4 Aminos/4xs daily….4 Liver Tabs/4xs daily……Multi-Vitamin…..6000-8000 mgs Vit C/daily…..1 Fat Burner/before workout
* Meal substitute/ up to 3 scoops of protein powder , mixed with a whole egg and frozen fruit for meal #2, #4 or both. 
*Cardio: At 8- weeks out/we usually step up the cardio to four days per week and thirty minutes per session. Now, instead of continually trying to go hard for your entire session, use the interval training approach at two of your sessions. Here’s how that might work on a Lifecycle: Set program to Manual. L1 - 3 minutes (warm-up), L2 - 1 minute (increasing intensity), back to L1 for one minute (active rest), L3 - 1 minute, L1 - 1 minute, L4 - 1 minute (now it is getting hard), L1 - 1 minute, try L5 for 1 minute (if you can complete the whole minute at 80 rpm’s go to L6 for your next interval), L1 - 1 minute. Continue to increase intensity on alternating sets until you cannot pedal the full minute at 80 rpm’s, your remaining work sets would be at the next lower level. In our example let’s suppose you could not complete your set at L5, the rest of the session would be as follows: L4 - 1 minute, L1 - 1 minute repeat until you complete eight additional sets at L4, then do three additional minutes at L1 to end the session.
*The other two cardio days should be similar to your Phase One cardio. Do not increase intensity on these days but increase the time to 30 minutes instead of 15 or 20 as in phase one.
*POSING: At 8 weeks out /Increase your posing sessions to three days per week. Increase the time you hold each mandatory pose by five seconds per week. Remember to spend most of your time practicing on your front facing pose. This is where the judging starts and first impressions are very important. Remember, start each pose from your feet up to make certain your legs are flexed. Make a schedule at eight weeks to practice each facing and mandatory pose. Start week eight at 2 sets of each pose for 10 - 15 seconds. For the next four weeks add another “set” each week and hold each pose for an additional 3 - 5 seconds.
POSING: 6-weeks out/Start working on your individual posing routine at six weeks out if you haven’t started by this time. Remember, you need two individual posing routines. You’ll do one in the prejudging with no music and a sixty second time limit. Your evening presentation will be accompanied by music with a 90 second time limit. Don’t make the mistake of trying to cram your 90 second evening routine into sixty seconds during the prejudging. Work on a separate routine based solely on your strongest poses. Hold your poses longer during the prejudging so the judges have enough time to assess each pose. Don’t do any poses that do not enhance your physique. Show the judges only what you want them to see.
Not to detract from your evening presentation, just emphasizing the importance of your prejudging routine as well. Many competitors over the years do a routine during the prejudging that makes no sense whatsoever without the accompanying music. Start working on your evening routine at this time as well. Select your music well in advance and make a professional quality cassette. Record only the 90 seconds or less of music on which you will base your routine. Don’t record the entire song. It’s a good idea to record a posing practice cassette with your 90 second selection recorded over and over with a 30 second delay between cuts. You can practice our routine over and over without rewinding the cassette.
Cardio:6 Weeks Out: At six weeks out add a third interval training day bringing your total cardio to five days at 30 minutes per day. Try to get to that next level on your interval days. If you could only get to Level 4 on week 7, try to complete your work sets at Level 5 this week.
*Goal/Nutrition: 3 weeks out: “At this time carbs are between zero to twenty grams max up to one week prior to the show. The carbs consumed are of the low glycemic type. This is considered carb depletion by most people. This help to get the maximum glycogen compensation into those muscle cells which gives you that dense and full look on the day of the show. Protein is still high and fats are down to a minimum. Training is still intense combining with cardio exercise to deplete glycogen stores. Sodium is not really a bad thing at this time unless there isn’t a balance among the other minerals such as potassium, magnesium and zinc. “
show-time: NUTRITION PLAN……
