This will be my offseason diet for the next 4 to 8 weeks. Some adjustments will be made during the course. This diet will start on monday of this coming week. My workouts are still on hiatus. Haven't been to the gym since winning the Natural Olympia. I was going to start this past monday but decided to wait for another week.
Meal 1- 10egg whites, 2whole eggs with 1 1/2c of oatmeal with 2tablespoons of organic peanut butter
Meal 2- 2 scoops of iso100 with 2 scoops of vitargo
Meal 3- 10oz of cooked chicken, 2c of white rice, 1c of green beans
Meal 4- 10oz of cooked chicken, 2c of white rice, 1c of green beans
Meal 5- 10oz of cooked steak, 2 whole sweet potatos, or 2cups of pasta, 1c of green beans
Meal 6- 2 scoops of iso100 with 2 scoops of vitargo
Meal 7- 10oz of cooked steak, 1c of grits, 1c of green beans
Meal 8 - casein protein or syntha or musclemilk, 2scoops before bed.
Cheat meals on tuesdays and saturdays. Whenever needed.
Supplements used:
Xtend- 6scoops in a half gallon jug of water. 3xper day.
Digestive enzymes- 2pills every meal
Vitargo 2x not including preworkout, intra and post
Superpump or EVP
Multivitamin 2x/day
Sizeon or crealyze 2sccops 2x/day
Iso 100 (protein by dymatize)
Omega pills 1pill 3x/day
Joint supps, 5pills, 2x/day
Glutamine - 1 teaspoon 3x per day.
Cardio - 4times a week 30min on treadmill
Tuesday, November 30, 2010
Natural Universe
INBA/PNBA Natural Universe
Last year the natural universe was after the natural olympia. This year its a week before the Natural Olympia in Hollywood, California. So this is somewhat of a preview of the natural olympia.
This years Universe had countries from Czech republic, Egypt, Great Britain, Australia, Somoa, Canada as well as some other countries.
The host hotel and check in was the Ramada inn hotel and suites in hollywood on friday night.
Prejudging started at 9am and the Pros went on last.
There were a lot of good competitors in the novice, open, masters bodybuilding as well as figure, bikini, physique etc.
I went into this show knowing I would possibly be going up against Phillip Ricardo, Mike Waddington, Warren Clampit but once we started pumping up for the prejudging the only competitors that were there from the above mentioned were Mike Waddington.
Still I was prepared to go up against whom ever was there. I believe I brought a good package to the stage. So it would have to be up to the judges to decide if I brought a good enough package to win. During prejudging when I was in a relaxed flexed postion while flexing my calf I pulled the muscle in my calf. All I heard was a loud pop. But I had to fight through it. Prejudging was all done and over, with 10 pros onstage and it was a good battle. The first callout was myself, mike waddington, moses ajala and brent swanson. As they shuffled us around myself and mike waddington primarily stayed in the middle.
Between prejudging and finals. We went to eat at Johnny Rockets. I had a burger with fries and a half glass of diet coke. Then went back to the hotel to ice my leg and get it rubbed out. Still I had time to take a nap. Waking up I had my Vitargo pudding which consisted of 2 scoops of vitargo and 4oz of water. Off we went back to prejudging, I was feeling pretty good! As we sat in the audience watching the show I had supporters that came to watch me and it was so nice to see them there at the show. Well it was time to go pump up backstage. What I normally do is go somewhere alone and quiet to pump up and do a little posing while julieann helps with my color and oil making sure everything is spot on! Having her there every step of the way is a blessing as she knows because she is a competitor herself. She keeps me calm and at ease. I'm always forgetting something or misplacing something but she's always there to have my back. Backstage I felt really good but my calf still hurt pretty bad but I had to fight through it! Everyone got to perform there routines. My routine went well with little glitches here and there but no one noticed but myself and julieann. After all was said and done. I knew it would come down to myself and mike waddington again. So when they announced the second place to mike waddington my heart dropped and I was relieved to win my second Natural Universe title and to add icing on the cake I was awarded the best poser of the night. None of this wouldve happened if julieann wasn't by my side encourging and supporting me along the way! Also with the encouragement and backing of my sponsor GENr8. So this win is OUR win, we are a TEAM. Now off to the Natural Olympia in Reno in 5days.
Last year the natural universe was after the natural olympia. This year its a week before the Natural Olympia in Hollywood, California. So this is somewhat of a preview of the natural olympia.
This years Universe had countries from Czech republic, Egypt, Great Britain, Australia, Somoa, Canada as well as some other countries.
The host hotel and check in was the Ramada inn hotel and suites in hollywood on friday night.
Prejudging started at 9am and the Pros went on last.
There were a lot of good competitors in the novice, open, masters bodybuilding as well as figure, bikini, physique etc.
I went into this show knowing I would possibly be going up against Phillip Ricardo, Mike Waddington, Warren Clampit but once we started pumping up for the prejudging the only competitors that were there from the above mentioned were Mike Waddington.
Still I was prepared to go up against whom ever was there. I believe I brought a good package to the stage. So it would have to be up to the judges to decide if I brought a good enough package to win. During prejudging when I was in a relaxed flexed postion while flexing my calf I pulled the muscle in my calf. All I heard was a loud pop. But I had to fight through it. Prejudging was all done and over, with 10 pros onstage and it was a good battle. The first callout was myself, mike waddington, moses ajala and brent swanson. As they shuffled us around myself and mike waddington primarily stayed in the middle.
Between prejudging and finals. We went to eat at Johnny Rockets. I had a burger with fries and a half glass of diet coke. Then went back to the hotel to ice my leg and get it rubbed out. Still I had time to take a nap. Waking up I had my Vitargo pudding which consisted of 2 scoops of vitargo and 4oz of water. Off we went back to prejudging, I was feeling pretty good! As we sat in the audience watching the show I had supporters that came to watch me and it was so nice to see them there at the show. Well it was time to go pump up backstage. What I normally do is go somewhere alone and quiet to pump up and do a little posing while julieann helps with my color and oil making sure everything is spot on! Having her there every step of the way is a blessing as she knows because she is a competitor herself. She keeps me calm and at ease. I'm always forgetting something or misplacing something but she's always there to have my back. Backstage I felt really good but my calf still hurt pretty bad but I had to fight through it! Everyone got to perform there routines. My routine went well with little glitches here and there but no one noticed but myself and julieann. After all was said and done. I knew it would come down to myself and mike waddington again. So when they announced the second place to mike waddington my heart dropped and I was relieved to win my second Natural Universe title and to add icing on the cake I was awarded the best poser of the night. None of this wouldve happened if julieann wasn't by my side encourging and supporting me along the way! Also with the encouragement and backing of my sponsor GENr8. So this win is OUR win, we are a TEAM. Now off to the Natural Olympia in Reno in 5days.
Wednesday, November 3, 2010
Natural Universe
3 days out from the INBA/PNBA Natural Universe
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This will be my last depletion workout for the week. Chest/bis and tris - Should last 45min at the most then 30min on the treadmill. First coat of protan went on last night. Sodium gets cut at noon today and carb is starts tomorrow. For the carb up process I will be using VitargoS2, brown rice,oats, rice crackers and japanese sweet potatos. That will be for thursday. Friday is a little different I just add in peanut butter on the rice crackers to add in the fats. My team did a trial run with peanut butter and rice crackers 3 weeks prior and it worked perfect. My body responded very well. This will be the same for friday all night into saturaday morning. I will also add in steak starting early friday morning and throught out the day. As some may not drop water, For me I drop water. I start dropping water tomorrow. Right now my mood is pretty good. Tired and really weak but this is where it becomes mental.
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This will be my last depletion workout for the week. Chest/bis and tris - Should last 45min at the most then 30min on the treadmill. First coat of protan went on last night. Sodium gets cut at noon today and carb is starts tomorrow. For the carb up process I will be using VitargoS2, brown rice,oats, rice crackers and japanese sweet potatos. That will be for thursday. Friday is a little different I just add in peanut butter on the rice crackers to add in the fats. My team did a trial run with peanut butter and rice crackers 3 weeks prior and it worked perfect. My body responded very well. This will be the same for friday all night into saturaday morning. I will also add in steak starting early friday morning and throught out the day. As some may not drop water, For me I drop water. I start dropping water tomorrow. Right now my mood is pretty good. Tired and really weak but this is where it becomes mental.
Saturday, October 23, 2010
2 weeks left til the Natural Universe
As of today it is 2 weeks til the INBA/PNBA Natural Universe and I am right on pace to be at my all time best. Take it one show at a time right now. Natural Universe is first. Nov 6th. Even though I'm feeling like crap on most days i"m very excited as each approaches. My workouts are still heavy but with a lot of volume.
Example Bentover rows 315lbs 10reps, drop set from there, 225 15reps, 135 20reps - 3sets
Corner rows 7 35lb plates supersetted with 100lb dumbell rows 15reps on each exercise 3 sets
Hammer strength rows - 2 -45plates on each side high pull superset with incline lying barbell rows - 15reps , 3 sets
Cable puldowns -7sets 5reps 120lbs
Cardio is 40min on the revolving stairmill in the early morning on an emtpty stomach and 40min stairmill again at night. On legs days its bike or treadmill.
Example Bentover rows 315lbs 10reps, drop set from there, 225 15reps, 135 20reps - 3sets
Corner rows 7 35lb plates supersetted with 100lb dumbell rows 15reps on each exercise 3 sets
Hammer strength rows - 2 -45plates on each side high pull superset with incline lying barbell rows - 15reps , 3 sets
Cable puldowns -7sets 5reps 120lbs
Cardio is 40min on the revolving stairmill in the early morning on an emtpty stomach and 40min stairmill again at night. On legs days its bike or treadmill.
Wednesday, October 20, 2010
Leg workout example 2 1/2 and 3 1/2 weeks from Competition
My leg workouts are prety crazy!!! I do a lot of volume with a lot of weight. Drop sets, pyrmarid sets, etc. Right now my legs are hit 3 times per week so bring in the conditioning and to dry them out. Its very hard especially since my cardio is done everyday.
example
leg extensions - 15 reps 7sets supersetted with Lying hack squat 15 reps 7sets ( this is done nonstop)
Smith machine squat - drop set 5reps,10reps,15reps,20reps. Thats one set. I complete 3 sets going heavier on the next 2 sets.
Reverse plea hack squat - drop set - 5reps, 10reps, 15reps, 20reps. 3sets
Walking lunges - no weight, superset with abductor machine
Again right now I'm getting ready for a competition so each session is different
example
leg extensions - 15 reps 7sets supersetted with Lying hack squat 15 reps 7sets ( this is done nonstop)
Smith machine squat - drop set 5reps,10reps,15reps,20reps. Thats one set. I complete 3 sets going heavier on the next 2 sets.
Reverse plea hack squat - drop set - 5reps, 10reps, 15reps, 20reps. 3sets
Walking lunges - no weight, superset with abductor machine
Again right now I'm getting ready for a competition so each session is different
Monday, October 11, 2010
Precontest Carb up
2 days before i step onstage, Let the carb up begin. Vitargo, Japanese sweet potatoes.
How I Mix Vitargo® S2™
Because Vitargo S2 is a starch it mixes differently than virtually all maltodextrin and sugars-based powder products. Follow the directions below for best results:
In a shaker bottle (750 ml size) Add about 350 ml (12 oz.) of (ideally room temp) water to a shaker bottle—we recommend the “Blender Bottle®”—and then add 1 packet or 2 scoops of Vitargo S2, cap, and shake vigorously for 10-15 seconds. Add another 350 ml (12 oz.) of water, cap, and shake vigorously for 10-15 seconds. Alternatively, use a regular water bottle and throw in a large marble, and mix as described above. If you are not drinking it all at once after you first mix it, shake vigorously every minute or so for 5-7 minutes. Thereafter it will REMAIN in suspension and not settle out on the bottom.
You can refrigerate for 3-5 days and it will be cold, ready to go, and still in solution. You can also transfer it to a Camelbak®, aero bottle, or other hydration system and enjoy zero worries about clogging. Fill a blender with about 750 ml (25 oz.) of water, place the cap on, and turn it on LOW-MEDIUM. WHILE IT IS BLENDING add 1 packet/2 scoops of Vitargo S2 and it is ready to drink. If you want to make a POST-WORKOUT blender drink, add anything else you want (protein powder, branched chain aminos, etc.), again WHILE IT IS BLENDING. This will ensure a smooth drink without clumps.
As a gel Obtain a gel flask and add 2-4 tablespoons of water (add more water, if desired), then add 1-2 scoops/1 packet of Vitargo S2—we recommend a 50:50 blend of Unflavored/Unsweetened Vitargo S2 with Natural Juicy Orange or Tropical Fruit flavor Vitargo S2, to reduce the sweetness and flavor intensity. Shake or stir vigorously for 10-15 seconds and squeeze out as needed. Clean gel flasks by soaking in hot water overnight, and then washing in the dishwasher on the upper or top rack. As a pudding
Place 1-2 scoops/1 packet of Vitargo S2 into a bowl, wide mouth shaker bottle, or other receptacle where you can easily spoon out the contents—we recommend a 50:50 blend of Unflavored/ Unsweetened Vitargo S2 with Natural Juicy Orange or Tropical Fruit flavor Vitargo S2, to reduce the sweetness and flavor intensity. Then add 2-4 tablespoons of water (add more water, if desired). Stir vigorously for 10-15 seconds and spoon out as desired. Clean receptacles for Vitargo S2 pudding by soaking in hot water overnight, and then washing in the dishwasher on the upper or top rack.
When and How I Use Vitargo S2
Pre- (even early AM), between, & during training or competition Mix ½ to one packet of Vitargo S2 as described aboveexperiment and see if you prefer a half or full packet/1 or 2 scoops. We recommend you use it as your ONLY source of “fuel” for early morning training or competition.
Post-training, post-competition Mix ONE packet/2 scoops of Vitargo S2 as described above and drink as soon as possible after finishing—you can mix in your favorite protein powder (and anything else) at the same time, just be sure to follow the mixing directions above—it may get a little thick. Unflavored/Unsweetened Vitargo S2—it really has NO flavor—works best in mixing with FLAVORED protein powders.
Alternatively, just mix up the Vitargo S2 with water and eat a protein-rich food e.g. nonfat yogurt, breast of chicken or turkey, fish, etc. After intense (hill/incline work; heavy leg training; brick work) or long sessions (over 120 minutes of endurance work or competition), for optimal recovery, take another full serving of Vitargo S2 30-60 minutes after your first serving
How I Mix Vitargo® S2™
Because Vitargo S2 is a starch it mixes differently than virtually all maltodextrin and sugars-based powder products. Follow the directions below for best results:
In a shaker bottle (750 ml size) Add about 350 ml (12 oz.) of (ideally room temp) water to a shaker bottle—we recommend the “Blender Bottle®”—and then add 1 packet or 2 scoops of Vitargo S2, cap, and shake vigorously for 10-15 seconds. Add another 350 ml (12 oz.) of water, cap, and shake vigorously for 10-15 seconds. Alternatively, use a regular water bottle and throw in a large marble, and mix as described above. If you are not drinking it all at once after you first mix it, shake vigorously every minute or so for 5-7 minutes. Thereafter it will REMAIN in suspension and not settle out on the bottom.
You can refrigerate for 3-5 days and it will be cold, ready to go, and still in solution. You can also transfer it to a Camelbak®, aero bottle, or other hydration system and enjoy zero worries about clogging. Fill a blender with about 750 ml (25 oz.) of water, place the cap on, and turn it on LOW-MEDIUM. WHILE IT IS BLENDING add 1 packet/2 scoops of Vitargo S2 and it is ready to drink. If you want to make a POST-WORKOUT blender drink, add anything else you want (protein powder, branched chain aminos, etc.), again WHILE IT IS BLENDING. This will ensure a smooth drink without clumps.
As a gel Obtain a gel flask and add 2-4 tablespoons of water (add more water, if desired), then add 1-2 scoops/1 packet of Vitargo S2—we recommend a 50:50 blend of Unflavored/Unsweetened Vitargo S2 with Natural Juicy Orange or Tropical Fruit flavor Vitargo S2, to reduce the sweetness and flavor intensity. Shake or stir vigorously for 10-15 seconds and squeeze out as needed. Clean gel flasks by soaking in hot water overnight, and then washing in the dishwasher on the upper or top rack. As a pudding
Place 1-2 scoops/1 packet of Vitargo S2 into a bowl, wide mouth shaker bottle, or other receptacle where you can easily spoon out the contents—we recommend a 50:50 blend of Unflavored/ Unsweetened Vitargo S2 with Natural Juicy Orange or Tropical Fruit flavor Vitargo S2, to reduce the sweetness and flavor intensity. Then add 2-4 tablespoons of water (add more water, if desired). Stir vigorously for 10-15 seconds and spoon out as desired. Clean receptacles for Vitargo S2 pudding by soaking in hot water overnight, and then washing in the dishwasher on the upper or top rack.
When and How I Use Vitargo S2
Pre- (even early AM), between, & during training or competition Mix ½ to one packet of Vitargo S2 as described aboveexperiment and see if you prefer a half or full packet/1 or 2 scoops. We recommend you use it as your ONLY source of “fuel” for early morning training or competition.
Post-training, post-competition Mix ONE packet/2 scoops of Vitargo S2 as described above and drink as soon as possible after finishing—you can mix in your favorite protein powder (and anything else) at the same time, just be sure to follow the mixing directions above—it may get a little thick. Unflavored/Unsweetened Vitargo S2—it really has NO flavor—works best in mixing with FLAVORED protein powders.
Alternatively, just mix up the Vitargo S2 with water and eat a protein-rich food e.g. nonfat yogurt, breast of chicken or turkey, fish, etc. After intense (hill/incline work; heavy leg training; brick work) or long sessions (over 120 minutes of endurance work or competition), for optimal recovery, take another full serving of Vitargo S2 30-60 minutes after your first serving
Wednesday, October 6, 2010
Currently I run a Low/High Diet. Carb Cycling the whole time. I found out that this works good for me.
Low Carb Day
Meal 1 - Isolate shake 50g, 1 scp of Vitargo
Meal 2 - 8 egg whites
Meal 3 - 8oz of Tilapia, 1/4 cup of brown rice, 1 cup of veggies
Meal 4 - Isolate shake 50g
Meal 5 - 8oz of Tilapia, 1/4 cup of brown rice, 1 cup of veggies
Meal 6 - 8oz of Tilapia, 1 cup of veggies
Meal 7 - 8 eggwhites or Isolate shake 50g
High Carb Day
Meal 1 - Isolate shake 50g, 1 scp of Vitargo
Meal 2 - 8 egg whites, 1/4 cup of grits
Meal 3 - 8oz of Tilapia, 1cup of brown rice or 1 large yam, 1 cup green beans
Meal 4 - Isolate shake 50g, 2scps of Vitargo
Meal 5 - 8oz of Tilapia, 1/2 cup of brown rice
intra - 2 scoops Vitargo, 4scoops of xtend
Meal 6 - 8oz of Tilapia, 1/4 cup of grits
Meal 7 - 8 eggwhites, 1 scoop of Vitargo
This is what works for me!!!!
__________________
Low Carb Day
Meal 1 - Isolate shake 50g, 1 scp of Vitargo
Meal 2 - 8 egg whites
Meal 3 - 8oz of Tilapia, 1/4 cup of brown rice, 1 cup of veggies
Meal 4 - Isolate shake 50g
Meal 5 - 8oz of Tilapia, 1/4 cup of brown rice, 1 cup of veggies
Meal 6 - 8oz of Tilapia, 1 cup of veggies
Meal 7 - 8 eggwhites or Isolate shake 50g
High Carb Day
Meal 1 - Isolate shake 50g, 1 scp of Vitargo
Meal 2 - 8 egg whites, 1/4 cup of grits
Meal 3 - 8oz of Tilapia, 1cup of brown rice or 1 large yam, 1 cup green beans
Meal 4 - Isolate shake 50g, 2scps of Vitargo
Meal 5 - 8oz of Tilapia, 1/2 cup of brown rice
intra - 2 scoops Vitargo, 4scoops of xtend
Meal 6 - 8oz of Tilapia, 1/4 cup of grits
Meal 7 - 8 eggwhites, 1 scoop of Vitargo
This is what works for me!!!!
__________________
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