Derek Charlebois' Contest Prep Thread- The Return of the Beast
Derek Charlebois' Contest Prep Thread- The Return of the Beast
Working alongside Marc while prepping for his competitions has motivated me to follow his lead and "put my money where my mouth is" and get back on stage. My goal is to come in at the top of the light-heavies. This means I need gain 10-15 lbs of lean mass this off-season, which begins tomorrow
I strongly believe in the Scivation product line and diet strategies and feel people will benefit by watching me prepare to compete over this next year. I hope that reading my journal will give people new information and strategies to apply to themselves and their progress. This section has grown into something great; a helpful, friendly support group. The amount of logs in this forum has exploded, which makes me happy. If you look at any of the logs in this section you will see nothing but positive comments and advice/suggestions to help the logger improve.
Marc and I share a common goal; qualify for national NPC competition. This is step one in our progression. Step two is to compete nationally. Step three is to earn our pro cards. As you follow along in this journal feel free to ask questions as the goal of this journal is to not only keep me motivated and organized but also to help others reach their goals. My journal back to the competitive stage starts tomorrow (9/17/2007)!
I will officially be starting by Lean Mass phase after the Olympia. I am not weighing anything right now, just eyeballing stuff. In 2 weeks, after the Mr. O, I will begin weighing my food again. I just need a little break from that.
Right now I am adding in some carbs pre and post workout. I am eating 75 grams pre (oatmeal + milk) and post workout.
I am sticking with my current routine:
Mon = Back
Tues = Chest
Wed = Arms
Thurs = Legs
Fri = Delts+Traps
and doing 20-30 minutes of cardio pre-workout.
looks good bro...i'm looking to do my first show next summer. i'm also trying to bulk very clean so i'll take some notes
i like the way u have ur split set up (i used to love doing chest the day before arms but was always told not to bc of overtraining tri's)
looks good bro...i'm looking to do my first show next summer. i'm also trying to bulk very clean so i'll take some notes
i like the way u have ur split set up (i used to love doing chest the day before arms but was always told not to bc of overtraining tri's)
u compete natty correct?
Some people's arms get sore after training back or chest, but mine never do. I think with experience you look how to increase the recruitment of the targeted muscle and decrease it on the auxiliary muscles. I have noticed that my strength on Close Grip Bench is down when doing triceps the day after chest though.
I do compete naturally though I have done both tested and untested shows. The last show I did was the 2004 NPC Michigan Natural. As of now I would like to do the NPC Michigan Championships which is usually in June, but I will wait to see the new schedule to pick a competition.
After having a nice big cheat meal on Sunday I decided to start my lean mass phase today. I will be bulking for around 5-6 months depending on what competition I decide to enter. This week will be a little off due to traveling and working at the Mr. O expo, but I will still get all my meals in and a few extra workouts with Marc. This week my training schedule will be different so I can match mine schedule to Marc's.
Training Schedule
Mon = Chest
Tues = Legs
Wed = Back
The rest of the week will be in Vegas with Marc:
Thurs = Chest
Fri = Legs
Sat = Delts+Traps
Sun = Arms
Mon = Back (Resume original schedule back at home)
My Diet
I will be eating 7 meals a day. All meals will have around 42 grams of protein from lean meats or protein powder and 15 grams of fat from peanut butter or almonds/almond butter. Carb breakdown is as follows:
Pre-Workout = 75 grams complex carbs
Post-Workout = 75 grams complex carbs
Meals 3-6 = 10 grams carbs from Veggies and 30 grams carbs from complex carbs or fruit
Meal 7 = Just protein and fat
I count my calories by servings (you can see the food list I use in the Lean Mass Diet book). So going by the servings I will be eating:
310 grams of carbs
294 grams of protein
105 grams of fat
For a total of 3361 Calories.
Since I use the serving method, my calories are actually closer to 3500, so I will simply say my total calories at 3,500.
Other supplements used throughout the day
-Elastmine
-Cissus
-Insopro-R
-Pro-Liver
-Lean Green
-Alcalean
-ZMA
***Note I will be sipping some some Xtend+Creatine+Citrulline+Beta-Alanine+Taurine during the day and with my meals. Totals come out to about: 10 grams BCAA, 5 grams Glutamine, 2 grams of creatine, citrulline malate, beta-alanine, and Taurine. I may drink 1-2 of these a day.
9/24/2007 Workout
Cardio = 20 minutes on Treadmill
Ab/Core Warm-Up = Roman Chair Crunch, Reverse Leg Raise, Leg Raise, Hyperextension, Hanging knee raise, reverse crunch, 1 set of 15 reps each
Weights = Chest
Bench Press
275 X 3, 3, 3
My goal is to get this back up to 315 for 3.
Incline Smith Press
225 X 10, 8, 6
Decline Smith Press
225 X 10, 8, 6
Free Motion Flies
50 X 15
60 X 12, 10
Free Motion Cable Crossovers
40 X 12, 12, 10
Going to decrease the weight a tad on this next week and my form wasn't as good as I would like it to be.
Great workout! While I no longer think my chest is a weak point I still want to bring it up in both its mass and overall shape. Using the smith machine for my incline and decline presses allows me to totally focus on the pecs. I feel this routine will work very well for what I am trying to accomplish.
I'm just gonna list my meals so far today and what I will be eating:
Meals 1 and 2
-1 Cup Oatmeal
-1 Cup Skim Milk
-2 Scoops Chocolate Whey
-2 TBSP Peanut Butter
Meal 3
-6 oz. Steak (top round)
-8 oz. Asparagus
-4 oz. Sweet Potato with 1 TBSP Almond Butter on Top
Meal 4
-6 oz. Chicken
-1 Cup Brocolli
-4 oz. Sweet Potato with 1 TBSP Almond Butter on Top
Meal 5
-2 Scoop Protein Powder
-1/2 Cup Oatmeal
-2 TBSP Peanut Butter
I am finding it hard to get all 7 meals in a day, not the quantity of food, just the eating frequency. I am going to switch back to 6 meals a day like I normally do. I will be readjusting my macronutrient breakdown and then I will repost it.
Man oh man I did not want to get out of bed today lol. But I got up and ate my oatmeal breakfast and then headed to the gym.
Cardio = 20 minutes on Treadmill
Core Warm-Up
Weights = BACK
This workout is usually on Monday but I am rearranging my schedule this week to workout with Marc. I was leery about doing deadlifts the day after squats but I did not have any lower back issues
Deadlift
405 X 3, 3, 3
Time to start adding weight to the bar on this!
Pull-ups/Bent Over Row (Reverse Grip)
Bw X 10/185 X 10
BW X 8/185 X 8
BW X 6/185 X 6
Lat Pulldown/Seated Cable Row
200 X 6/200 X 6
175 X 8/175 X 8
175 X 8/175 X 8
Straight-Arm Pulldown
120 X 12
130 X 12, 12
Another good workout in the books! I fly out to Vegas early tomorrow morning and then Marc and I will be hitting Chest. Friday we have legs. Saturday Delts+Traps and Arms on Sunday.
Do you use beta alanine bulk powder? How do you like taking it pre and during workout as opposed to equally spreading it throughout the day? Have you ever tried the time release beta alanine?
Do you use beta alanine bulk powder? How do you like taking it pre and during workout as opposed to equally spreading it throughout the day? Have you ever tried the time release beta alanine?
I have been taking VasoCharge pre-workout and then some Primaforce bulk Beta-Alanine later in the day.
Sorry for the lack of updates. Here is my introduction to my Lean Mass Phase (I had to take out all the pics for the file to be small enough, but the full version will be on BB.com very soon). I will post this past week's workouts and meals on Sunday.
