High calorie (base) day
Meal 1: Protein pancakes - 2 servings egg beaters, 2 whole eggs, 1 scoop UMP, 1 cup oatmeal (mix together with Splenda in a batter and cook like pancakes)
Meal 2: Protein shake or bake - 1 scoop UMP, 2 scoops Provosyn, 2 tbsp heavy cream, 1 cup oatmeal (mix together into a shake or combine all ingredients and cook in micro-wave)
Meal 3: 8 to 10oz very lean meat; 12oz potatoes
Meal 4: Same as meal 2
Meal 5: 8 to 10oz very lean meat; 1.5 cup cooked rice
Meal 6: repeat any of the meals above (non-workout days only)
On workout days, I have the following pre-workout and post-workout meals instead of meal 6.
Pre-workout shake: 1 scoop Muscle Provider, 2 scoops Mass Maker Ultra
Post-workout meal: 6oz lean steak; 18oz potatoes
Low calorie day
- High and low calorie days were alternated; at a few weeks out we went to one high calorie day followed by two low calorie days.
- On low calorie days I eliminated egg yolks, heavy cream, oatmeal and Mass Maker Ultra.
- As show got closer, the high calorie day remained the same, but the low calorie day became even more restricted. At 2 weeks out I eliminated all carbs on low calorie days.
Let me take a moment to tell you about my supplement strategy. Jeremiah started me off with the basics – the Super Pak to supply essential micronutrients, Ultra 40 and Mass Amino Acids to give me the optimum amino profile in every meal, and EFA Gold for my essential fatty acids. Ultimate Muscle Protein, Provosyn, Muscle Provider, and Mass Maker Ultra (on high calorie days) were considered part of my daily food intake. I continue to take these year round, not just during pre-contest dieting.
Jeremiah’s rule was simple; always take the basics and add supplements to make up for any deficit in essential nutrients as the diet becomes more restricted. If you don’t, there’s a good chance you’ll start losing muscle instead of fat. I started adding Density (essential amino acids) to my meals at 8 weeks out and during training. I also started taking Lean Out and 7-Keto MuscLean to keep my metabolism stimulated and to make certain that I was burning stored bodyfat for fuel rather than muscle tissue. I read where Quadracarn could help with muscle gain and fat loss, especially for those over 40, and that was added as well.
I mixed several scoops of Glutamine Select plus BCAAs in a shaker bottle and sipped it throughout the day to increase my immune system and level of recovery.
The final supplement in my arsenal was GH Factor. Fat burning toward the end of contest prep (especially in stubborn areas) can be very difficult due to a decrease in hormonal production. The two amino acids in GH Factor when taken on an empty stomach allowed my body to naturally produce more growth hormone and allow for a bit of extra fat loss in some of my trouble areas.
During workouts I took an old school page out of my coach’s book and took at least 20, and more often 30-40 Mass Aminos during training to take advantage of that precious anabolic window. As the show approached I changed from Mass to Density and took 20 to 30 throughout each workout.
Super Pak with meal 1
Meals 1-6: 4 Ultra 40, 4 Mass Amino Acids, I add 3 Density (low calorie days)
Quadracarn: 12 tablets spread throughout the day
Lean Out: 12 capsules spread throughout the day (low calorie days)
7-Keto MuscLean: 3 capsules twice a day on an empty stomach (low calorie days)
GH Factor: 6 capsules upon waking / 6 before bed (on an empty stomach - final 4 weeks)
Mass Amino Acids: 20 to 30 during training (until 8 weeks out)
Density: 20 to 30 during training (at 8 weeks out to show time)
Glutamine Select: 3 scoops during training
If I may steal a line from the legendary Lee Haney, my training philosophy was, “Stimulate, don’t Annihilate”.
My training (as listed below) was based on a workout plan from a past issue of No Nonsense. (All No Nonsense back issues can be found at BeverlyInter-national.com, click on the articles tab at the top.) Being almost 50, I have more aches and pains than this article has room for. So, I did have to tweak the training program from day to day to work around various injuries that cropped up from 35 years of pounding in the gym.
Cardio: Due to the intensity of weight training and sore joints only light intensity cardio was done. In the beginning no cardio, at 12 weeks out I did 30 minutes post training; at 8 weeks out I added 30 minutes in the AM + 30 minutes post training; at 4 weeks out it progressed to 60 minutes in the AM + 30 minutes post training.