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