Wednesday, February 5, 2014

COMPETITION PREP 6 WEEKS OUT

WEEK 1-3

  • 2800 CAL / DAY
  • 35 PROTEIN / 40 FAT / 25 CARB


  • 6 OZ - CHICKEN/TURKEY/WHITE FISH/EGG WHITE/BISON 
  • ASPARAGUS//BROCCOLI/KALE/CUCUMBER/CELERY
  • MEAL 3/5 (For me. Eat your carbs around your workout time.)
  • CARBS - SWEET POTATO / BARLEY / QUINOA / WHOLE GRAIN

POWDERED GREENS
ANIMAL PACK
ZMA
CELLMASS

BSN - AMINO-X
*OPTIONAL - NO-XPLODE/PRE WORKOUT DRINK



WEEK 4-6
  • 3200 CAL / DAY
  • 45/30/25C LAST 3 WEEKS
  • TURKEY/WHITE FISH/EGG WHITE/BISON
SUN - COOK ALL FOOD FOR 4 DAYS 

(6PRO/6GREEN/2CARB) X 4
24 PRO 
24 GREEN
8 CARB


THUR - COOK FOR 3 DAYS

(6PRO/6GREEN/2CARB) X 3
18 PRO
18 GREEN
6 CARB


Rather than specify which meal is at one time, 

Divide food into 3 categories - 

(PROTEIN / GREENS / CARB )

WEIGH THEM OUT INTO IDENTICAL RUBBERMAID CONTAINERS 


AT 6 OZ FOR MEAT AND 6 OZ CARBS. 
I DON'T WEIGH THE GREENS BUT I MEASURE OUT 
1 & 1/2 C EACH

Store them in your fridge on different levels. 

Then its easy, 

Grab your day's worth of food and throw them in your bag(s).








6 PRO / 6 GREEN / 2 CARB

1 Protein / 1 Greens for every meal, 
2 Carbs 1 pre/1 post strength workout time.

Other than that, do not eat carbs for the day.
Every 3 or 4 days, allow yourself to have enough where you can maintain some muscle fullness.
If you are looking flat then maybe it is time to take some extra carbs in, but don't go overboard and let it become a free for all. 
DISCIPLINE



Do Intervals.
Run For 1 MIN at 70-80 MAXHR
Rest 1 MIN at level 3
HIT IT AGAIN!
Do IT AGAIN !!!!
 About 10 more times until you've knocked out a mile.
Advanced users, go ahead and try a different routine.
1/4 MILE at LEVEL 7
1/4 MILE at LEVEL 8
1/4 LEVEL 9


RECORD YOUR TIME.
THIS IS THE TIME YOU ARE GOING TO TRY TO START SHAVING TIME OFF OF.

FULL TILT 

UPHILL LEVEL 10 - UNTILL 1 MILE COMPLETE