After stalling out on my contest prep diet for a few weeks, I'm now back to seeing some solid progress. My trainer put me on an "extreme carb cycling" meal plan, and it seems to be working for me. I still need to dump 30 pounds or so in the next 9 weeks to be competitive. It was looking pretty grim there for a bit, but if I can maintain what I am now doing, I'll make it!

I guess I had better start working on my tan and my pose routine!!

Today I would like to write about one of the more common questions that I get asked. People are very curious (as a rule) about what an aspiring body builder has to do to prepare for a contest. I think that a lot of people think that you lose some weight and tan a bit... 

BUT... when people find out about the strict, STRICT diet, the long hours of cardio, the hours of practicing poses and routines and tanning while continuing to lift over a duration of up to 6 months... they usually say, "Why would you willingly put yourself through that kind of hell?"

Short Answer - Because I can.

Long Answer - People have to understand... once you have done something this difficult, it has a profound impact on the rest of your life. There will be simply nothing in your personal life or in your career that you will feel you can't accomplish. You will no longer be afraid to accept challenges.

It is a healthy lifestyle. Wait... before you freak out... I'm not talking about people who abuse drugs to enhance their physique. Anyone knows that that is NOT healthy.

In a 20 week contest prep, for the first 16 weeks your body will run like a well tuned machine. Your diet is perfect. You are challenging your body with weight training and cardio. You are paying attention to the amount of sleep that you are getting. It is very unusual to pick up a 'bug' or virus during this time, which speaks volumes.

Now, you'll notice that I mentioned the first 16 weeks. The last 4 weeks does become a drag on your system. Carbs are severely cut and calories are reduced, both of which sap your energy. In the final month, your cardio can be increased to inhumane levels in an attempt to shed as much body fat as possible**. Then, in the final week when you think that you cannot possibly take any more, you must deplete your system of water in order to show all of your definition. The last month is NO FUN. 

But, it is so worth it in the end... it's kind of like cosmetic dental work. You probably won't like the process, but you're going to LOVE the end results.

Point to ponder... why are bodybuilders considered insane for their amount of discipline and commitment, but a hockey player who continues to play on a broken ankle is a hero??

**As an aside, it is impossible to have zero body fat. You would be surprised at how many people honestly believe that they have (or know someone who has) zero body fat. Impossible for either gender. You would die. Case closed.

Cardio - 30 minutes, 7 days a week

I usually choose the treadmill or elliptical trainer at the gym. I own my own treadmill (Life Fitness 9500HR) which is currently awaiting repairs. Hopefully the technician will be here early next week and I can swear off of sweaty public gyms again!! I try to do my cardio around 5:30 a.m. on an empty stomach.

Resistance Training - 4 days per week. All exercises are performed in 3 sets, pyramid style, reps 10, 8, 6,  using as heavy of weights as possible. As contest prep goes on, weights will be reduced to correspond with fewer carbs/calories and the resulting decrease in energy/strength. I own my own equipment, so my work is done exclusively with dumb bells and cables using standard weight plates (not the "pin" or 'Bowflex' type). I consider loading and unloading the weights to be an added bonus to the workout!

Monday - Legs

Sumo Squats

Leg Extensions

Hamstring Curls

Abductors

Adductors

Standing Hip Extensions

Bicycle Crunches (a tiny bit of ab work)

Tuesday - Back & Triceps

Lat Pulldowns

Tricep Pushdowns

DB Rows

O/H Tricep Extensions

Cable Low Rows

DB Kickbacks

DB Deadlifts

Ball Crunches

Wednesday - off, cardio only

Thursday - Chest & Bicep

DB Bench Press - Flat

Bicep Curls

DB Flyes

Hammer Curls

DB Bench Press - Incline/Decline alternating

Vertical Leg Crunch

Friday - Shoulders

Side Lat Raises

Shoulder Press

Rear Delt Raises

Upright Rows

Shrugs

Plank (for the 'core')

Saturday & Sunday - off, cardio only

** Notice - No dairy products (I mean NONE), no fruit, no breads or pastas. No sugar is allowed (that's why no fruit).

*** This is a specific diet for contest preparation. It is not intended to be used long term, especially as carbs get cut down. Also, my supplements are geared to my individual needs. Read the latest research to determine your needs.

The show is June 7th, with a photo shoot already booked with the talented Dan Riedlhuber the next day.