[Weeks 3-1]
Supplements:
1 Super Pak with Meal #1
6 Ultra 40, 3 Mass Aminos and 3 Muscularity with all meals
2 Lean Out, 2 GH Factor, 1 Energy Reserve with all meals
3 MuscLEAN capsules twice daily
6 Bev Flax caps
16 Muscle Synergy split in two doses (8 in morning and
8 before training)
20 Muscle Mass during training
Order Online
From the Beverly Web Store
Meal 1:
6 egg whites
1 can of tuna
½ grapefruit
3 Bev Flax caps
Meal 2:
2 scoops of Muscle Provider
Meal 3:
1 1/3 cans of tuna
2 cups of spinach lettuce w/ 2 teaspoons of olive oil
Meal 4:
Same as Meal 2
Meal 5:
8 oz. fish
2 cups of spinach lettuce
3 Bev Flax caps
** Every Monday and Thursday as my final meal and in place of Meal 5 I had 1 cup of oatmeal, 4 oz. banana, 8 oz. sweet potato, 1 can of green beans and 1 tbs. of real butter.
1 Super Pak with Meal #1
6 Ultra 40, 3 Mass Aminos and 3 Muscularity with all meals
2 Lean Out, 2 GH Factor, 1 Energy Reserve with all meals
3 MuscLEAN capsules twice daily
6 Bev Flax caps
16 Muscle Synergy split in two doses (8 in morning and
8 before training)
20 Muscle Mass during training
Order Online
From the Beverly Web Store
Meal 1:
6 egg whites
1 can of tuna
½ grapefruit
3 Bev Flax caps
Meal 2:
2 scoops of Muscle Provider
Meal 3:
1 1/3 cans of tuna
2 cups of spinach lettuce w/ 2 teaspoons of olive oil
Meal 4:
Same as Meal 2
Meal 5:
8 oz. fish
2 cups of spinach lettuce
3 Bev Flax caps
** Every Monday and Thursday as my final meal and in place of Meal 5 I had 1 cup of oatmeal, 4 oz. banana, 8 oz. sweet potato, 1 can of green beans and 1 tbs. of real butter.
A few times through out this article I alluded to my offseason bulking ideas of grandeur and Kevin Burger's decision to stay lean. Jeremiah and Kevin inadvertently taught me a valuable lesson. There is no point in sloppily bulking up when 1/3 is water, 1/3 is fat and 1/3 is new muscle! I lost the water when I cleaned up my diet and I lost 1/3 the muscle trying to lose 1/3 the fat. It was a zero sum game for me. Kevin however stayed lean in the offseason and his prep contained less cardio and had more calories. And in the end we ended up at the same weight class because my calories were lower and I had to work extra hard to get the fat off. But, he took first and I took second. Lesson learned! Thanks Kevin and Jeremiah; I don't think it could have been scripted better had you both tried.
My season had the perfect ending -
first place bantamweight open at the Mr. Cincinnati
Final Thoughts and Thank-you's
Although bodybuilding is very mental, introspective and individualistic it requires a strong supporting cast. I'd like to thank so many who have supported me along the way. First and foremost, my parents and grandparents. They have supported me in all aspects too numerous to list and are my number one fans. Bills Huls at Natural Health and Fitness for answering my questions and letting me believe I had what it takes to do this. To my girlfriend, Heather, for putting up with my crankiness while dieting and telling me I was looking good even when I was not feeling so great. And finally to Jeremiah for helping me every step of the way and investing his time and expertise. Bodybuilding has given me the confidence, stamina and discipline to do whatever I set my mind to in any facet of life and for that I'm grateful. Again thank-you all!
If anyone would like to contact me I can be reached at theosnacks@hotmail.com. I am always willing to help, share my experiences or just talk bodybuilding.
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Rotating Fat Burn/Lean Gain Contest Diet Plan
My diet up to three-weeks out was much like Kevin Burger's diet plan. The major difference was he spent more time on the lean gain plan, while I followed the lean gain plan just three of the ten-week plan.
Fat Burning (weeks 10, 9, 6, and 5.) Lean Gain Diet (Weeks 8, 7, and 4.) |