Billy Prusinowski: One week from first competition. FINAL TRAINING LOG.
I do strength training around noon everyday. Then maybe again around 730pm.
Cardio every morning at 630am. Again at night at around 9pm.
This is getting hectic. My last week of meals is meticulously planned, and I will show you exactly what's up here.
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| Chris Aceto |
"When tweaked precisely, the result is a temporary super-hard look on par with that of a dialled-in bodybuilder. No water retention, no bloating, just crisp definition. Competitive bodybuilders are notorious for radically changing their physiques in as few as 7–9 days. During the final stretch before a competition, many follow a system called “carbohydrate depleting and loading”. This involves radically restricting carbs, then reverting back to a very high carb intake. The process empties the muscles of carbohydrate reserves only to load them back up."Chris Aceto is a well-known pre-contest expert that I chose to follow to the T for my last week. He says about his training/meal planning:
So here is what I'm choosing to do: (as per my entirely vegan coach, Ed Bauer's food advice)
SUNDAY:(Summary: 40-70g carbs, 275g protein, 2200 cals, 128oz. water, 2x normal salt)
830am: 1 serving Trader Joe's Chicken-Less Strips, 1/4c Raw Mixed Nuts
1030am: 1/4c blueberries, 1/4 almonds, 1 serving protein + 1/8c coconut shreds (in shake), 24oz water
12pm: 1 serving protein + 1 tbsp flax oil, 24oz water
Workout/Strength Training 1 hour, 24oz water
2pm: 1 serving protein + 12g glutamine, 20oz water
300pm: 1 Tofurky Italian Sausage, 1 serving steamed broccoli, 16oz water
600pm: 1 serving baked Hi-Protein Tofu, 1 serving steamed kale, 16oz water
900pm: 1 serving protein, 1/4c Raw Pumpkin Seeds, 16oz water
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| How many times I will be refilling my 20oz cup! |
(Summary: 40-70g carbs, 275g protein, 2200 cals, 128oz. water, 2x normal salt)
630am: 1 serving Emerge from Max Muscle Sports Nutrition
730am: 1 serving Trader Joe's Chicken-Less Strips, 1/4c Raw Mixed Nuts
930am: 1/4c blueberries, 1/4 almonds, 1 serving protein + 1/8c coconut shreds (in shake), 24oz water
1045am: 1 serving protein + 1 tbsp flax oil, 24oz water
1230pm: 1 serving Emerge from Max Muscle Sports Nutrition
Workout/Strength Training 1 hour, 24oz water
230pm: 1 serving protein + 12g glutamine, 20oz water
400pm: 1 Tofurky Italian Sausage, 1 serving steamed broccoli, 16oz water
Workout/Cardio Kickboxing 1 hour
700pm: 1 serving baked Hi-Protein Tofu, 1 serving steamed kale, 16oz water
1000pm: 1 serving protein, 1/4c Raw Pumpkin Seeds, 16oz water
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| Hand-written FINAL WEEK Game Plan |
TUESDAY:
(Summary: 40-70g carbs, 275g protein, 2200 cals, 128oz. water, 2x normal salt)
630am: 1 serving Emerge from Max Muscle Sports Nutrition
730am: 1 serving Trader Joe's Chicken-Less Strips, 1/4c Raw Mixed Nuts
930am: 1/4c blueberries, 1/4 almonds, 1 serving protein + 1/8c coconut shreds (in shake), 24oz water
1045am: 1 serving protein + 1 tbsp flax oil, 24oz water
1230pm: 1 serving Emerge from Max Muscle Sports Nutrition
Workout/Strength Training 1 hour, 24oz water
230pm: 1 serving protein + 12g glutamine, 20oz water
400pm: 1 Tofurky Italian Sausage, 1 serving steamed broccoli, 16oz water
Workout 1 hour
700pm: 1 serving baked Hi-Protein Tofu, 1 serving steamed kale, 16oz water
1000pm: 1 serving protein, 1/4c Raw Pumpkin Seeds, 16oz water
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| Wednesday through Friday we add carbohydrates |
(Summary: 500-700g carbs, 170g protein, 2500 calories, 192oz. water, no sodium)
**Drop Sodium, re-introduce carbohydrates, tons of water**
630am: 1 serving Emerge from Max Muscle Sports Nutrition
730am: 1 cup steel cut oats + 1 serving protein powder + 1/2c blueberries + 1 tbsp flax oil + 1 tbsp Agave Syrup
915am: 2 servings soy curls, 1 cup quinoa, 2 tbsp fruit preserves
1045am: 2 servings soy curls, 15oz sweet potato, 2 rice cakes
1230pm: 1 serving protein, 2 Larabars, 2 rice cakes, 8oz sweet potato
330pm: 1 cup brown rice, 1 serving baked Hi-Protein Tofu
530pm: 2 Larabars
Workout/Cardio Kickboxing 1 hour (go easy, don't deplete carbs [glycogen in muscle])
730pm: 1 serving protein + 1 tbsp almond butter, 8oz sweet potato
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| Almost to Friday! Simple carbohydrates again finally! |
(Summary: 500-700g carbs, 170g protein, 4000 calories, 160oz water, no sodium)
730am: 1 cup steel cut oats + 1 serving protein powder + 1/2c blueberries + 1 tbsp flax oil + 1 tbsp Agave Syrup
915am: 2 servings soy curls, 1 cup quinoa, 2 tbsp fruit preserves
1045am: 2 servings soy curls, 15oz sweet potato, 2 rice cakes
1230pm: 1 serving protein, 2 Larabars, 2 rice cakes, 8oz sweet potato
330pm: 1 cup brown rice, 1 serving baked Hi-Protein Tofu
530pm: 2 Larabars
730pm: 1 serving protein + 1 tbsp almond butter, 8oz sweet potato
1000pm: 2 rice cakes, 2 tbsp almond butter, 1 Clif Builder bar
(Summary: I AM THERE. I won't get fat in 24 hours, time to eat some simple carbs!)
730am: Cereal, French Toast, Raisins
930am: Bagel Sandwich
1045am: 2 servings soy curls, 8oz sweet potato, 2 rice cakes
12pm: STOP ALL WATER! No drinking anything until after the competition.
3pm: 2 servings soy curls, 8oz sweet potato
5pm: Whatever as long as it's no sodium!
SATURDAY:
Game day! I will be exhausted, I am exhausted from just writing this blog! Time to rest, both now and after this insane week of dieting. I hope your goal-achievement is going according to schedule. Summer weight loss goals are popular to embark upon, to say the least. Sticking with them more than 2 days? That is the challenge. My best of luck to you, and hopefully you'll see me somewhere on the homepage of the National Physique Committee (NPC) after I kick butt in the July 2012 San Jose Men's Physique Competition!
More on Chris Aceto here.
More on Ed Bauer here.
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