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16 Week Pre-Contest Preparation
Bodyfat Reduction Program

Written by - Gary "Hulkster Jr." Becker

This program is dedicated to the individuals that helped me get through it and realize that we can become anything we want to. IT'S ALL UP TO YOU, NOT ANYONE ELSE!!!

Even though most of the material in this article mentions a point of view focused toward a male athlete, females can and will benefit just as much. It's just easier to write in one perspective and note any differences as you go along!!!

First of all, I have broken down this Program into 4 phases: Phase One = weeks 1-4, Phase Two = weeks 5-12, Phase Three = weeks 13-15, and Phase Four = week 16. Each Phase is like a stepping stone getting you closer and closer to that big day, "Contest Day". If you were only looking to improve yourself and are not planning on entering a Bodybuilding Contest, you would "NOT" complete Phase Four (this is for Contest Prep only!!!) Think of yourself as a racecar driver and each Phase as being part of a 250-lap race. Phase One is the warm-up laps around the track (allowing you to warm the car up and get yourself ready for the race). Phase Two is the first 200 laps (your goal is to keep the car together and keep on the same lap as the leader, this is where you get better and faster with every lap). Phase Three is the next 47 laps (this is where you push yourself and the car more and position yourself for that big finish, this is where you fine tune everything you do), and finally Phase Four is the last 3 laps (this is what it's all about, if you are not in position by now, you will not win, but if you did what you were suppose to do in the earlier laps, you are in position and now it's time to push everything to the limits and give it 110%). This is the "Dash for the Glory"!!!

Another way of looking at it is like this: "The great pyramids of Egypt were not built in a day; they were built brick by brick, day by day, and so should you!!!" This is a building process!!!

Of course, before you undergo any form of diet, exercise, workout schedule, aerobic / anaerobic activity, etc. always start off with a complete physical by your family doctor. Let him know what you are planning on doing and ask his opinion as to when or at what point during the program you should see him again. Also be honest with him, if you are planning on taking any performance enhancement, hormone, or diuretic medication, or are planning on starting a diet, etc., let him know. He may try to talk you out of it, but 90% of doctors will still work with you, even if you take these medications. Please be honest. Remember "what you tell him has to be kept confidential"; that's the oath he took!!!

I also recommend that you get your Bodyfat measured every 2 weeks, no more and no less. At the end of this article I will detail how you can measure your own Bodyfat, if you have problems locating a place that can do it for you. This will help you fine tune what works for you and what doesn't, so your time is not wasted. Your weight is not that important, unless you are planning on competing and have a specific weight class you have to be in; otherwise, let your body be your guide. Bodyfat is the key, not your weight. If an athlete at 200 pounds has 6% Bodyfat he looks a hell of a lot better, than an athlete that weighs 160 pounds at 12% Bodyfat!!!

O.K., now it's time to prepare and get all the items you need. As you will note, I didn't say start the 16-Week Program yet. You have to get ready first. Don't jump the gun; this will be a wrong first step. You don't see racecar drivers take their cars right off the trailers, throw them on the track, and race. They prep the cars, prep the drivers, prep the crew, learn the track, make sure their inventory is complete, etc. This is a sign of a winning team!!! Read the Program very carefully; decide what your schedule will allow you to do, how your employment will affect your program (work schedule, travel, etc.), how much money you have to spend on the various supplements, lotions, tanning products, supplies, etc., how much support you will have from your friends and family (very important), and finally what your goal is (be very honest and realistic)!!!

I have rated the products, supplements, lotions, etc. So, if you only have enough money for four supplements, you can select the top four and get the biggest bang for your buck. I've also noted several web sites at the end of this article that I feel offer the highest quality products at very reasonable prices, and their service is reliable!!!

Next, I want you to take pictures of yourself. YES!!! Pictures, no matter what you look like, without them you really have no way to see the changes that your body truly goes through. Pick out a set of trunks or shorts and use the same ones in all the pictures, even when you take pictures at weeks 8, 12, and 16; use the same clothes and photo site. Try also to utilize the same stances or poses!!!

One of the items I want you to buy is a logbook. On the first page place your name, address, telephone number, etc. so in case you forget your log at the gym, the person that finds it will know whom it belongs to. On the second page, I want you to tape the before pictures of yourself (three pictures should do). On the third page, list all your stats: Bodyfat, weight, age, height, physical condition (if you have high blood pressure, note it), and how you feel about yourself. Write everything about yourself. On the forth page, log in what your strength is, and this is how you do that. Have a workout partner assist you and what you are trying to do is see how much weight on the following exercises you can get up to and only complete three reps, not two or four, but three. Do the Bench Press, Bicep Curl, Behind the Neck Press, Squat, and Seated Cable Row. On the fifth page, list what your goal is (be honest and realistic). O.K., now that that's all logged in, every two pages after that will represent a week (except for the updates mentioned in a minute). Write on the first page as to what your plan is (complete this on day one), what your diet is, how many days and how much time you are planning on spending at the gym, and what you plan to do there, etc. Then on the second page, write in what you actually did (complete this on the last day of the week, again be honest), what changes you noted, what you noticed (good and bad), what you ate, etc. O.K., now at weeks 8, 12, and 16 I want you to update your log with your current pictures, stats, strength, etc. like you did on page 2, 3, and 4!!!

O.K., you've got a complete physical, log book (that has been updated), got all the materials (supplements, lotions, etc.), and most importantly "THE RIGHT ATTITUDE"!!! Now it's time to take the racecar onto the track, we are ready!!!

Phase One = weeks 1-4

This phase is where we prepare our body, mind, and attitude for the upcoming challenge ahead; think of this phase as the warm-up laps the race cars take before the green flag comes out (Phase Two). This is where you start to learn how your body reacts to what you do and what problems may creep up later (like timing or scheduling problems, prepping meals ahead of time, soreness, etc.).

DO NOT GO FROM EATING CHEESEBURGERS, FRIES AND A MILK SHAKE TO EATING TUNA, BROCCOLI AND A SWEET POTATO!!! Your body will go into a protective mode and almost shutdown / retard your metabolic rate. This is why you see these women on fad diets fail. Sure they lose the weight fast, but then as soon as they stick normal food in their mouth, they blimp up like a balloon and look worse than they did before.

I want you to do this: If you eat a Cheeseburger, French fries and a Milk Shake. During week one = eat a cheeseburger, french fries, and water. During week two = eat a hamburger, french fries, and water. During week three = hamburger, salad, and water. During week four = chicken breast sandwich, salad and water. You see what I'm getting at, slowly prep your body for the diet ahead, Phase Two. Also during this Phase, I want you to start decreasing the size of your meals, while increasing the number of meals during the day. What your goal is, is instead of having two large meals a day, work your way to six smaller meals throughout the day. So follow this schedule: during week one = 3 meals / day, during week two = 4 meals / day, during week 3 = 5 meals / day, and finally during week 4 = 6 meals / day.

Now let's talk about calories, as far as what is right for you. Like I stated before, you are warming up to the real diet, so do not start counting calories yet, O.K. But start learning what the calories are for what you eat now and what you will be eating in the Phases ahead. This is the learning Phase; learn what each food is made up of (those FDA labels that are required on every packaged food item are the best thing that ever could have happened, it tells all!!! Start reading those labels on every food item you buy, and you'll start learning very quickly that the specific product you always thought was good for you is actually very bad for you)!!! We are not really going to start counting calories "officially" yet. I just want you to start monitoring what the make up is of what you are putting in your mouth. You are what you eat!!! That is very true!!! In Phase Two I'll list how many calories you should intake daily!!!

Also, some of you may start to ask what is the ratio of Protein, Carbohydrate, and Fat that your diet will be structured for. In Phase Two you'll be utilizing a ratio of 40% Protein, 50% Carbohydrate, and 10% Fat (but we are going to cheat "in a positive way" on the fat by using MCT oil or otherwise known as dietary fat) So, now you know what you'll be doing in Phase Two; again, work your way toward this goal!!!

Also during Phase One, I want you to slowly increase your water intake. Most people drink a half a gallon a day; so I want you to add a quarter gallon to your daily intake every week (also convert from soda, milk shakes, etc. to water during this phase). So your water intake should look like this: during week one = .75 gallon / day, week two = 1 gallon / day, week three = 1.25 gallon / day, and week four = 1.5 gallon/ day.

Now that we've covered the type of food and number of meals / day (diet) and your water intake (hydration). Let's talk about exercise.

DON'T GO FROM BEING A COUCH POTATO TO WORKING OUT 3 HOURS A DAY 7 DAYS A WEEK!!! This will surely allow you to feel pain in places you never thought you would. Again, remember we are a racecar in the warm up laps, no green flag yet!!!

I want you to follow the Push, Pull, Legs Exercise Routine, but your schedule should look like this: Monday = Push Day, Tuesday = Pull Day, Wednesday = Legs Day, Thursday = Off, Friday = Push Day, Saturday = Pull Day, Sunday = Off. As far as your workout goes, during week one = 4 different exercises at 1 set each (12 reps), during week two = 5 different exercises at 2 sets each (12 reps, followed by 10 reps. Slightly increasing the weight on the second set), during week three = 6 exercises at 3 sets each (12 reps followed by 10 reps, followed by 8 reps. Slightly increasing the weight on each set), during week four = 7 different exercises at 4 sets each (12 reps followed by 10 reps, followed by 8 reps. Followed by 6 reps. Slightly increasing the weight on each set).

The PUSH, PULL, LEGS technique is based on focusing efforts on either PUSHING away from the body, or PULLING toward the body. To utilize this technique you perform PUSH or major concentric contraction exercises on day one. Day two, alternate to PULL or eccentric contraction exercises. Day three work the Legs and the abdominal area. This technique is most effective when two cycles of PUSH, PULL, LEGS are completed each week. That is, six workout days, at 90 minutes a session, and one day of rest; but, this is what we are working up to!!!

Results from NATURAL clients show an increase in strength at an average of 25% after two months. This includes clients following the basic rules of rest/recuperation, diet, and minor supplementation.

To begin the program, utilize light weights and focus on technique. Ensure your form for every exercise is proper. Slowly increase the weight lifted, as you become more familiar with the PUSH, PULL, LEGS technique. To ensure you are utilizing the correct weight load for your fitness level, consider the following: when you wake up the next day, you should be slightly sore. If your muscles are sore throughout the day, your weight load needs to be decreased. If you wake up the next day and are not sore, then increase the weight load. Generally, the percentage of decrease or increase is 10-20% of the current weight so as to gradually build or decrease your weight load.

For bodybuilders with primary goals to dramatically increase their size and strength, utilize a program of 4 sets per exercise with repetitions of 12, 10, 8, and 6, respectively. For the hard gainers utilize the 4 sets per exercise with repetitions of 10, 8, 6, and 4, respectively. Steadily increase the weight load with each set.

 

If you do not experience muscle fatigue by the last repetition of set 3, you need to add more weight. Pay particular attention to muscle fatigue on the last two sets.

Here are some examples of what various exercises you can utilize on the different days. Try to mix them up and change them around. Never do the same thing, in the same order on a Push Day as you did the last Push Day you had. Not allowing your body to adapt by constantly changing is the SECRET, THE KEY TO SUCCESS!!!

PUSH, major concentric contraction exercises:

Bench Press Press Behind Neck Alternate Dumbbell Press

Tricep Pressdown Seated Dumbbell Press Parallel Bar Dips

Incline Press Supine Flies Incline Flies

Tricep Extension Cable Crossovers Close-grip Bench Press

Decline Press Dumbbell Tricep Stretch Tricep Kickbacks

Tricep Dumbbell Ext.

PULL, major eccentric contraction exercises:

Barbell curl Lateral Raise Upright Row

Front Pull down Bent-over Flies Lateral Raise Pulls

Alt. Dumbbell Raise Bent-over Rows Low Pulley Rows

T-bar Rows Dumbbell Rows Shrugs

Incline Dumbbell Curls Barbell Curls Alt. Dumbbell Curls

Concentration Curls Wide-grip Chin Pulls-ups

Examples of LEGS/AB exercises:

Incline Twisting Sit-ups Roman Chair Sit-ups Hanging Leg Raise

Incline Knee Raise Crunches Squats

Hack Squats Leg Curls Thigh Extensions

Leg Press Sissy Squat Standing Calf Raise

Seated Calf Raise

O.K. we've got our diet, water intake, and exercise routine down. Let's talk about Cardio now. Cardio is a very important part of the success of this Program. If you really want to drop that Bodyfat, you have to do it. No way around it!!!

AGAIN, DON'T GO FROM THE COUCH TO HITTING THE STAIRMASTER FOR AN HOUR AT LEVEL 10!!! I'll assume that you are not currently utilizing any aerobic activity in your day to day life, so I want you to follow this schedule. During week one = 30 minutes on the Tread Mill or walking at 2 MPH two times a week, during week two = 30 minutes on the Tread Mill or walking at 3 MPH three times a week, during week three = 30 minutes on the Tread Mill or walking at 4 MPH three times a week, during week four = 45 minutes on the Tread Mill or walking at 4 MPH three times a week. Now the SECRET on Cardio is to perform it first thing in the morning before you eat (yes, on an empty stomach). This way your stomach and blood supply are depleted of their energy supplies and your body has to turn to the fat cells for the required energy to complete the Cardio Session. You will burn THREE times more energy from fat cells by doing your Cardio first thing in the morning, than any other time during the day. The timing of your Cardio is just as important as doing it. I also recommend, since most people do their weight workout in the afternoon or evening, to hit the Tread Mill for about 10 to 15 minutes as a warm-up. This will prepare the joints, muscles, etc. for the upcoming weight session!!!

O.K. we've got our diet, water intake, exercise routine, and cardio down. Let's talk about Supplements now. Regardless of what the FDA says "YOU NEED THEM". There is no way that you can get every vitamin, mineral, etc. from food alone, YOU NEED SUPPLEMENTS!!!

First allow me to rate them; this way, if you're on a restricted budget you can buy what is most important / most beneficial and then work your way to the "nice-to-add-in" products!!!

Take your Supplements at three times during the day, in the morning before you eat breakfast (or do your cardio), during your afternoon meal, and your last patch in the early evening. What I did is make three piles of pills / tabs / gels the night before and that way you are set, plan ahead!!!

  1. Multiple Vitamin and Mineral (like One-A-Day-Tabs, every store and supplement company

    sells them) you want to take 6 tabs / day (YES, six times what they recommend).

  2. Branched Chain Amino Acids (this comes in a variety of strengths and dosages, so read the

label) you want to take 6 tabs / day. With a strength of 1500 - 2000mg each

3. Aspirin (YES, plain ol' Aspirin) 6 tabs / day. (325mg each)

  1. Adipokinetix at 6 capsules / day (for this take two 45 minutes before your cardio and the other

two 45 minutes before your weight training, but never take this product within 3 hours of

sleeping, because you won't be able to).

5. Creatine Monohydrate at 4 grams 3 times / day.

6. Glutamine at 2 grams 3 times / day.

7. MCT Oil at one tablespoon per meal.

8. Vitamin C (Ascorbic Acid) 1 gram 3 times / day.

9. Vitamin E at 3 gelcaps 3 times / day. (400iu each)

10. Chrysin at 350mg per day, taken in the morning on an empty stomach (this is especially

important if

you are utilizing some Performance Enhancement Products).

11. Primrose Oil at 3 gelcaps 3 times / day (this is especially important if you are utilizing some

Performance Enhancement Products). (500mg each)

12. Cod Liver Oil at 3 gelcaps 3 times / day (this is especially important if you are utilizing some

Performance Enhancement Products). (500mg each)

13. Melatonin at 3 tabs just before bed. (3mg each)

14. Herbs: Ginkgo, Avina Sativa, Saw Palmetto, St. John's Wort, and Horsetail Grass.

O.K. we've got our diet, water intake, exercise routine, cardio, and supplements down. Let's talk about the Sauna now!!!

Most people think the Sauna is great for burning fat cells, WRONG!!! Yes, your metabolic rate is increased, cardiovascular system is placed in demand, and you sweat (excreting toxins from your body). But, the most useful part of using the Sauna is to get rid of LOOSE SKIN. Think of it like this: you've seen uncooked chicken with the skin on it. This skin is loose and wrinkly, but if you place that same piece of chicken in boiling water for even five minutes and take it out, the skin has shrunk and conformed to the meat of the chicken, giving the chicken that "RIPPED" look we all want. The second misconception is to set the Sauna to 10,000 degrees, WRONG!!! You only need to set it to approx. 110 degrees F. That's it, as you only want to heat up the skin and the fat layer, and not the muscle. Any higher in temperature and the muscle will also be heated up and water / glucose will be drained, thus you lose valuable muscle size, VERY BAD!!! All you want to do is heat up the skin and layer of fat and also relax. There's no need to jump into a pool of molten lava. Turn the dial down and not only enjoy the experience more, but get more from it. You should hit the Sauna 3 times a week at 30 minutes per session. The time of day that you hit the Sauna is not important, but you can get a little extra benefit by hitting it just before bedtime, as it will relax you and increase your metabolic rate; so as you sleep, your body will burn more energy from the fat cells. Two tips: take a large zip lock bag of ice in with you and suck on the ice cubes while you relax in the Sauna (this will help you keep your cardiovascular system under control and also keep you mouth from drying out); also after 15 minutes, walk out of the Sauna and dry yourself off with paper towels (should only take 1 minute) and jump back in (this will cause your body to generate more sweat and also ensure that the toxins that have been excreted are removed). Then, repeat this process after you build up another good layer of sweat. For me, I dry off at the 15, 20, 25, and 30 minute marks since once I start sweating, it flows like a river!!!

O.K., we've got our diet, water intake, exercise routine, cardio, supplements, and sauna down. Let's talk about the tanning now!!!

There are two types of people, those that tan easy and those that don't (like redheads). Myself, having a very fair complexion and freckles, I fall under the "burn-and-turn-white-again" category. I will address both groups, but first the easy tanners!!!

This group is easy to work with, as most of them already know how to get that rich dark tan, because it's so easy for them; but let's still cover the basics. Skin Cancer is a fact of life in today's world due to our depleting Ozone Layer. So, you should take extra safety precautions to protect yourself and care for your skin. There are several great products out there that help you get a tan while giving you that extra UVB Rays Protection (sunburning rays) while still allowing the UVA Rays to pass (tanning rays). Banana Boat makes some excellent products that I highly recommend. You may pay a little more for this brand, but you'll get your money's worth from this line of high quality products. Also, I highly recommend that every night you put on a thin coat of lotion all over your body (it's normally the guys that are slack on this, women normally already do it). Don't try to tan dark enough to hit the stage, with no colors (what bodybuilders call products that you put on/ paint on before hitting the stage) I've never met an athlete to date that could get tan enough to hit the stage "as is"!!! Even African Americans have to put on colors, as the lights on stage are beyond bright!!!

O.K. now let's talk about the "burners" or the fair complected athletes. Here's the biggest secret for you guys, DON'T HIT THE SUN!!! What? That goes against everything you've always read. Look, if you burn and start to peel, flake, and shed skin like a snake, you'll retain more water. Plus to add to that, your skin will be swollen and puffy, and the colors / posing oil will not set right (you'll have dark spots and the dry skin areas will be darker than the rest of the body). So you ask yourself, well what am I suppose to do? If you are prepping for a Bodybuilding Contest, you'll utilize a product called "Pro Tan" starting two days before the contest; and then on the morning before you hit stage, you'll utilize a product called "Dream Tan". There is no need for a base tan if these two products are utilized properly, and your skin will be evenly colored and thin (since there will be no water retained from sunburn). I'll talk more about tanning and prepping for the stage in Phase Four!!!

O.K. we've got our diet, water intake, exercise routine, cardio, supplements, sauna, and tanning down. Let's talk about the Inspiration now!!!

Look!!! Let's be honest, it's not your job that doesn't allow you to reach your goal. It's not your friends and family that stops you. It's not that you don't have enough time. It's not that you don't know how. IT'S YOU!!! You are what keeps yourself from reaching your goal, not someone else or something in your life, but YOU!!! Stand in front of a mirror with your swimming gear on, if you are not honestly satisfied with the person you see, then it's time to stand up and fight for what you want to become. If don't think you can do it, then grab a bag of chips and sit your ass in front of the TV, YOU'VE ALREADY LOST!!! You've always covered up and made excuses in the past as to why you look the way you do; the truth is, you're too damn lazy. If you don't stand up for what you believe in, then you never stood for anything!!! If you're a quitter, then you can stop reading at this point and get back to your TV Guide Magazine, but, if you are finally ready to take on the challenge of your life and become that person in the mirror you've always wanted to be, LET'S GET IT ON!!!

I would like at this point to mention a video that really deals with Inspiration. It's called "Body Of Work", and it's put out by Bill Phillips and EAS. I received a copy a long time ago and it sat there for 4 months, unopened. I didn't feel like watching some EAS 1-hour advertisement. I was wrong. One night, I didn't have anything to do and decided to watch a video. I was digging through a stack of videos and accidentally pulled that same video out of the shelf. I was about to put it back because I figured it was "probably one of those damn, buy our products, sales videos". I really didn't give a rat's ass about what new products they were selling. But, I went ahead and put it in anyway. From the start of that movie, it was nothing short of amazing. Bill Phillips didn't even talk about his products. The video is entirely about how ten average people who went from signing up for the EAS Body Transformation Challenge Contest to winning the contest and making each of their dreams come true. Look, Bill and I don't see eye to eye on a lot of various subjects, but I have to give credit where credit is due. He created THE best inspirational video I've ever seen. After watching the video, I was on the telephone (2 am Guam time) with EAS asking them if they could send me ten copies. Four days later, the videos arrived, and I gave one copy to each of the ten clients that I train locally for contests (local and internationally). What's best of all, the video is FREE!!! Please, send for a copy before you start this program; it will get you ready "mentally" for the challenge ahead.

Also with Inspiration comes knowledge. Educate yourself as to why specific applications are utilized and how you can change them to cater to your body structure. Just don't do something because someone said to; educate yourself and learn what you are doing and why!!!

One of the best-written books I've ever reviewed and agree with the most is called:

Hardcore Bodybuilding: A Scientific Approach

By Frederick C. Hatfield, Ph.D. / Tom Platz

Synopsis:
Bodybuilding guru and best-selling author Fred Hatfield presents the latest advances in bodybuilding science, along with state-of-the-art techniques and personalized programs for building maximum mass and power. Loaded with photos, training logs and charts, motivational strategies, tips and solutions to common problems.

Anyone that reads and fully understands this book will have more knowledge than 90% of the Personal Trainers floating around!!!

O.K., we've got our diet, water intake, exercise routine, cardio, supplements, sauna, tanning, and inspiration down. We've got all our materials, products, supplements, etc., and we are ready to finally become that person we've always wanted to be. It's time to start. "IT HAS BEGUN"!!!

It's time to start the engines and follow the pace car onto to the track. This is what it's all about!!! This is why you are here!!! This is where you can accomplish what you've always wanted, TO BE A WINNER!!! Begin Phase One, good luck and God's speed!!!

Phase Two = weeks 5-12

Phase Two is the first 200 laps of the race (your goal is to keep the car together and keep on the same lap as the leader, this is where you get better and faster with every lap)

You should already start to notice changes in your body (pants getting a little looser, more energy, more endurance, increased strength, more active sex life, and a better sense of well being)!!! Don't forget to keep that logbook updated, very important!!!

Diet:

At this point you should be eating 6 meals a day, and the type of food you are eating is of good nutrition. You are now ready for the food schedule, "what to eat and when"!!!

Six days out of the week, I want you to follow the following diet to the letter and on the seventh day you can eat any way you want (no shit!!!) Actually on the seventh day, I want you to eat more than you usually do and also select foods higher in fat content. By doing this, your body will not be able to adapt to the strict diet you're on six days out of the week and retard your metabolic rate. This is the SECRET in fooling your body to maintain a high metabolic rate. Also, your body's natural hormonal system is kept in an elevated state and your blood sugar / insulin levels are maintained at an optimum balance.

I recommend that you prep most of your meals on your off day "Sunday". What I would do is grill 10 pounds of Chicken Breasts with 2 pounds Steak, while baking another 10 pounds of Chicken Breasts with 20 Potatoes, while also boiling 12 dozen eggs. Then, I would place the right portions into Zip Lock Bags and place them in the fridge. This way, all you have to do is grab a couple of baggies; and you're out the door and off to work. This really helps you stick to your meal schedule, as you and I both know. When you are rushed in preparing a meal, you're more likely to make something more fattening, with poor nutrition!!!

Now let's talk about calories. What should our daily total calorie intake be six days out of the week (remember the seventh day is yours so, enjoy)? Start off with the following formula: if you notice that you're losing more than 2% Bodyfat in a two week period, increase the total daily intake by 20%. If you notice that you're not losing any Bodyfat or are losing less than 1% in a two-week period, decrease your total daily intake by 20%. Optimally you should lose 1-2% of Bodyfat in a two-week period. Of course, this is for an average person. If you're an athlete and already have a low Bodyfat percentage then you should be shooting for .5 -1% of Bodyfat in a two-week period.

Take your current weight and multiply it by 12. This will give you your total daily caloric intake.

Example: If you weight 200 pounds, then you just (200 x 12 = 2400). Thus your total daily caloric intake is 2400 calories a day. Remember this is a starting point as everyone reacts differently. So, you will have to monitor your body and fine tune your diet to fit your needs.

Now let's look at the ratio of Protein, Carbohydrates, and Fats. Remember I mentioned that you should be working toward a ratio of 40% Protein, 50% Carbohydrate, and 10% Fat (but we are going to cheat "in a positive way" on the fat like I said before by using MCT oil also known as dietary fat). "We'll get to that cheat in a minute". So, 40% of your total caloric intake should be from protein, 50% from Carbohydrates, and 10% from Fats. You can figure out the calories of each by multiplying the percentage by the TDCI (Total Daily Caloric Intake). We'll use the above example:

Example: If your TDCI is 2400, then you just (2400 x .40 = 960). Thus your TDPCI (Total Daily Protein Caloric Intake) is 1080 calories. Your TDCCI (Total Daily Carbohydrate Caloric Intake) is figured by (2400 x .50 = 1200) 1200 calories. Your TDFCI (Total Daily Fat Caloric Intake) is figured by (2400 x .10 = 240) 240 calories.

Now let's look at grams. Since those nice FDA labels on the back of all those packages deal in grams, we'll continue using our 200 pound male:

Example: If 4 calories of Protein equals 1 gram, then (960 ) 4 = 240) thus your TDPGI (Total Daily Protein Gram Intake) is 240 grams. Your TDCGI (Total Daily Carbohydrate Gram Intake) is figured by (1200 ) 4 = 300) 300 grams. Your TDFGI (Total Daily Fat Gram Intake) is figured by (240 ) 9 = 26) 26 grams. (Note that the calories per gram of Fat are different from that of the Protein or the Carbohydrate). For Protein and Carbohydrates, 4 calories = 1 gram; but for Fat 9 calories = 1 gram.

So, when you put it all together it looks like this:

Protein = 40% TDCI equals 960 calories which equals 240 grams

Carbohydrates = 50% TDCI equals 1200 calories which equals 300 grams

Fats = 10% TDCI equals 240 calories which equals 26 grams

Total = 100% TDCI equals 2400 calories which equals 566 grams

O.K. now that we have all received our degrees in math, let me give you some examples of various meal plans:

Note: Don't forget that your total water intake is 1.5 gallons and higher during this Phase!!!

Meal 1 (8:00 a.m.)

6 Egg Whites

2 Slices of Multi Grain Bread

1 cup White Rice

8 oz of Skim Milk

Meal 2 (10:30 a.m.)

1 Chicken Breast

1 cup Brown Rice

1 Grapefruit

8 oz of Skim Milk

Meal 3 (12:00 noon)

1 Can Tuna (packed in spring water)

2 Slices of Multi Grain Bread

1 cup Mixed Beans (Soybeans, Kidney Beans, Lentils, etc…)

8 oz of Iced Tea (artificially sweetened)

Meal 4 (3:00 p.m.) Pre-workout

2 Chicken Breasts

.5 cup Brown Rice

.5 cup raw Broccoli

1 Orange

8 oz of Iced Tea (artificially sweetened)

 

Meal 5 (6:00 p.m.) Post-workout

1 can Tuna (packed in spring water)

.5 cup raw Cucumber

.5 cup raw Broccoli

1 Apple

8 oz of Iced Tea (artificially sweetened)

Meal 6 (9:00 p.m.)

6 Egg Whites

1 Vegetable Salad

8 oz of Skim Milk

If you notice the pattern here, you eat your starchy foods earlier in the day and the more fibrous foods later in the day. This is due to the fact that your metabolic rate is faster in the morning, and also it gives you more time to burn it off before you go to bed. Now this is just an example, and there's no way you can eat this way all the time every meal. Things come up. You take the family out to dinner, you attend a Birthday Party, and you're in a rush and don't have time to prepare a meal so you drink a meal replacement shake. This is all fine. Actually, no matter where I went I always carried around 3 Met-Rx bars and a bottle of Gatorade; there were times when I felt light-headed and just stopped what I was doing and had a Met-Rx bar with the Gatorade. Listen to your body; it's the world's best Personal trainer for you as your body will tell you what you need, when you need it, and what you're doing right or wrong. All you have to do is listen, which is most people's biggest problem!!!

Now I know not everyone has the time to prepare 6 meals a day and there are times when things come up and you are in a rush. This is where Meal Replacement Shakes come in. YES!!! You can utilize Meal Replacement Shakes, but two things. Don't replace Meal 6 with a Meal Replacement Shake (as you want to limit Carbohydrates before bed), and don't substitute more than two meals a day with them. Here's what my Meal Replacement Shakes consisted of.

1 EAS Myoplex Plus Deluxe Packet

1/4 cup Protein Powder

4 large Frozen Strawberries

1 tablespoon of Creatine Monohydrate

1/2 tsp. Ground Allspice

1 tablespoon "Concentrate" Ocean Spray Cranapple (labeled as a 64 oz refill bottle)

2 cups Water

Tip: Put the water in the blender first, that way the powder is not stuck at the bottom when you're finished mixing it. Due to my workout and employment schedule, I normally replaced Meal 2 with this Meal Replacement Shake.

Also during Phase Two, I want you to slowly increase your water intake again from 1.5 gallons a day to 2 gallons a day. Always increase anything you do slowly, during week five = 1.75 gallon / day, week six = 2 gallons / day. Maintain this level of water intake till Phase Three.

Now that we've covered the type of food and number of meals / day (diet) and your water intake (hydration). Let's talk about exercise.

O.K., for the past 4 weeks we've been utilizing the Push, Pull, Legs Workout Routine while every week adding in one extra set per exercise and adding in one additional exercise per week. So at this point you should be utilizing 7 different exercises at 4 sets each (12 reps followed by 10 reps, followed by 8 reps followed by 6 reps slightly increasing the weight on each set) per weight training session. I want you to continue this schedule for the next four weeks (weeks 5 - 8). Use 7 different exercises at 4 sets each (12, 10, 8, and then 6 reps, increasing the weight after every set). The weight you are utilizing should concur with the following sense of how that set feels:

Set 1 = Warm up

Set 2 = Challenging

Set 3 = Very Challenging

Set 4 = Hell (if you are not turning red on the last 3 reps of this set, then you are not hitting it hard enough)

If you have a workout partner, then you want utilize this:

Set 1 = Warm up

Set 2 = Very Challenging

Set 3 = Hell (but you can complete all 8 reps yourself)

Set 4 = Explode (you should be in a negative state during the last 3 reps, meaning you need your workout partner to "slightly" assist you during these last three)

Again, Continue with the Push, Pull, Legs Workout Routine, and REMEMBER never do the same workout twice. Change the order in which you preformed them; utilize free weights on one Push Day and machines on the next Push Day, change - change - change. Never allow your body to adapt to what you're doing. This will force your body to work harder to try to adapt (get stronger and increase lean muscle mass) while at the same time, increasing your metabolic rate and cardiovascular system (decreasing your Bodyfat while increasing your endurance)!!!

O.K., you've completed week 8. Now it's time to switch workout routines!!! Change - change - change!!! I want you now to follow the One Major Body Part Per Day of the Week Workout Routine. Meaning you hit a specific body part / area till it is blown out (nothing left)!!! Again, don't follow the same routine twice. For example like on Week 1 Chest Day, make sure that Week 2 Chest Day is done differently (like reverse the order of the exercises you do, switch from free weights to machines, utilize both free weight and machines on the same day, etc.) Here's the schedule I recommend. I've included some sample exercises, so you can get a feel of what I'm looking for you to do!!!

Monday = Chest (Bench press, Incline Press, Decline Press, Dips, Flies, Cable Crossovers)

Tuesday = Back (Upright Row, Front Pull Down, Bent-over Flies, Lateral Raise Pulls)

Wednesday = Legs (Squats, Leg Curls, Leg Extensions, Leg Press, Standing Calf Raise)

Thursday = Arms (Tricep Pressdown, Tricep Dumbbell Ext., Dumbbell Curls, Barbell Curls)

Friday = Abs (Incline Twisting Sit-ups, Roman Chair Sit-ups, Hanging Leg Raise, Crunches)

Saturday = Shoulders (Press Behind Neck, Shrugs, Lateral Dumbbell Raises, Upright Rows)

Sunday = Off

I want you only to be hitting the weights for no more than 90 minutes. So, you have 10-15 minutes warm-up time on your favorite cardio machine then up to 90 minutes to blow the specific body part / area out. Don't hit the weights longer than 90 minutes because then you'll start deteriorating / breaking down the muscle.

Since we are talking about week 8 anyways, let's talk about our logbook. You should be completing a two page log entry every week consisting of: the first page as to what your plan is (complete this on day one), what your diet is, how many days and how much time you are planning on spending at the gym, and what you plan to do there, etc. Then, on the second page write in what you actually did (complete the on the last day of the week, again be honest), what changes you noted, what you noticed (good and bad), what you ate, etc. Remember, at weeks 8, 12, and 16 I want you to update your log with your current pictures, stats, strength, etc. like you did on page 2, 3, and 4!!! So, make sure that it gets done and gets done right!!! Don't get slack on me now; you're half way there!!! Lap 125 of a 250-lap race!!!

O.K., we've got our diet, water intake, exercise routine, and logbook down. Let's talk about Cardio now.

At the end of week four = 45 minutes on the TreadMill or walking at 4 MPH three times a week. Now we switch to the Stair Master (OH no not that, OH yes!!!), and I want you to increase the number of times you hit it per week. Remember, still try to get in your Cardio first thing in the morning on an empty stomach. (Cardio is now done 5 times a week)

Week 5 = 45 minutes Stair Master, Level 2, Select a Program that is steady in intensity.

Week 6 = 45 minutes Stair Master, Level 2, Select a Program that is steady in intensity.

Week 7 = 45 minutes Stair Master, Level 3, Select a Program that is steady in intensity.

Week 8 = 45 minutes Stair Master, Level 3, Select the Program "Mountain Climber".

Week 9 = 45 minutes Stair Master, Level 3, Select the Program "Mountain Climber".

Week 10 = 45 minutes Stair Master, Level 4, Select the Program "Mountain Climber".

Week 11 = 45 minutes Stair Master, Level 4, Select the Program "Mountain Climber".

Week 12 = 45 minutes Stair Master, Level 4, Select the Program "Mountain Climber".

If you don't have access to a Stair Master, then: (Cardio is now done 5 times a week)

Week 5 = 45 minutes Speed Walk, Select a route that is level.

Week 6 = 45 minutes Speed Walk, Select a route that is level.

Week 7 = 60 minutes Speed Walk, Select a route that is level.

Week 8 = 60 minutes Speed Walk, Select a route that takes you up and over a long hill.

Week 9 = 60 minutes Speed Walk, Select a route that takes you up and over a long hill.

Week 10 = 75 minutes Speed Walk, Select a route that takes you up and over a long hill.

Week 11 = 75 minutes Speed Walk, Select a route that takes you up and over a long hill.

Week 12 = 75 minutes Speed Walk, Select a route that takes you up and over a long hill.

If you are rushed one morning and miss your Cardio, do it in the evening completing the Cardio workout an hour before bed!!!

O.K., we've got our diet, water intake, exercise routine, and cardio down. Let's talk about Supplements now.

I want you to remain on the same supplements and dosages as you were in Phase One!!!

O.K., we've got our diet, water intake, exercise routine, cardio, and supplements down. Let's talk about the Sauna now!!!

At this point you should be hitting the Sauna 3 times a week at 30 minutes per session at 110 degrees F. Remember that the time of day that you hit the Sauna is not important, but you can get a little extra benefit by hitting it just before bedtime.

I want you to now hit the Sauna 5 times a week at 30 - 40 minutes per session at 110 degrees F.

Remember, the two tips: take a large zip lock bag of ice in with you and suck on the ice cubes while you relax in the Sauna (this will help you keep your cardiovascular system under control and also keep you mouth from drying out); also after 15 minutes, walk out of the Sauna and dry yourself off with paper towels (should only take 1 minute) and jump back in (this will cause your body to generate more sweat and also ensure that the toxins that have been excreted are removed). Then, repeat this process after you build up another good layer of sweat. For me, I dry off at the 15, 20, 25, and 30 minute marks since once I start sweating, it flows like a river!!!

O.K., we've got our diet, water intake, exercise routine, cardio, supplements, and sauna down. Let's talk about the tanning now!!!

As I noted earlier, if you are the type that tans easily and with no problems, hit the sun or tanning bed, but again remember to apply lotion every night before bed and also utilize tanning products that help protect your skin from harmful rays. For those that don't tan easy, DON'T!!! Just wait, your turn will be coming up!!!

O.K. we've got our diet, water intake, exercise routine, cardio, supplements, sauna, and tanning down. Let's talk about the Inspiration now!!!

At week 5 you should start noticing your pants getting looser and those tight shirts starting to feel more comfortable. At week 8 you are going to take those photos and update your logbook with them, along with your strength and Bodyfat. The following is what I went through. PLEASE keep in mind that everyone reacts differently, and you may need to fine tune the program to cater to your bodies specific needs and requirements!!!

Week 1 = 225 pounds, 18% Bodyfat, 38 inch pants

Week 2 = 222 pounds, 17.5% Bodyfat, 38 inch pants

Week 3 = 218 pounds, 16.5% Bodyfat, 38 inch pants

Week 4 = 214 pounds, 16% Bodyfat, 38 inch pants

Week 5 = 210 pounds, 15% Bodyfat, 36 inch pants

Week 6 = 205 pounds, 13% Bodyfat, 36 inch pants

Week 7 = 199 pounds, 12% Bodyfat, 36 inch pants

Week 8 = 195 pounds, 10% Bodyfat, 34 inch pants

Week 9 = 189 pounds, 9% Bodyfat, 34 inch pants

Week 10 = 186 pounds, 8.5% Bodyfat, 34 inch pants

Week 11 = 184 pounds, 8% Bodyfat, 32 inch pants

Week 12 = 180 pounds, 7% Bodyfat, 32 inch pants

For those of you that are familiar with this sport, it's easy to figure out that I not only lost Bodyfat, but also lost lean muscle. This is due to the fact I was dropping 1% (average) of Bodyfat a week, plus with the speed and in the short duration of time in which I did it!!! But, this was the trade off I had to deal with since I started out at such a high percentage of Bodyfat!!! If you compete in bodybuilding, you should always keep your Bodyfat at 10% or lower, that way you only have to lose 6% in a 16 week period, not 13% like I had to (having to trade off hard earned lean muscle for the lower percentage of Bodyfat)!!! A good thing to remember is that your body remembers what your normal lean muscle and Bodyfat were, so after the program you can pack on the muscle pretty easily and get most of it back, but you can also pack on that fat just as easily!!! So, through careful maintenance and monitoring you can recapture most of the losses you experienced in lean muscle and keep your Bodyfat at or below 10%!!!

O.K. we've got our diet, water intake, exercise routine, cardio, supplements, sauna, tanning, and inspiration down. Now let's talk about Shaving!!!

For the ladies, you know exactly what to do and how to do it. Most of the females I train only have to shave their legs and "private" areas, till the week of the contest. Then it's a once over, and I mean all over!!! So, for the ladies, just keep on doing what you've always done O.K.

Now for the men. If you have never shaved any part of your body before except for your face and neck, then listen up!!! DON'T BREAK OUT A RAZOR AND SHAVE YOUR ENTIRE BODY!!! I've seen some guys get a rash all over their body from doing this, and that is not a pleasant experience!!! Just like we have done with everything else in this program, start off light and work your way up!!! See how your body / skin reacts and what procedure works best for you, as we are not all created equal!!! (I'll probably get a lawsuit notice served to me for that statement. OH well!!!)

What I recommend is at week 7 (a week before your update photo shot) get a beard trimmer and set the guard to the lowest setting, then give the body the once over. This will turn you into Mr. Stubby, but at least you'll not be Mr. Rash. Plus it will give you a chance to get a good look at yourself without hair, and it will be a big difference!!! Your good aspects will look even better, and your bad aspects will look really terrible!!! So, now you will know what areas of your body need extra attention or extra work. No matter what you see, remember you are not even at the halfway point and it's during the last couple weeks that you are going to see the changes you've been really waiting for like those six-pack abs!!!

Once a week you should trim up the ol' body with the beard trimmer. This is good enough for now. In Phase Three we'll talk about how to shave and what tricks you can utilize to keep that nasty rash from showing up!!!

O.K. we've got our diet, water intake, exercise routine, cardio, supplements, sauna, tanning, inspiration and shaving down. Let's review, and I'll give you an example of what a normal day for me looked like!!!

6:30a.m. = Wake up and get the kids off to school

7:15a.m. = Hit the gym and get in my 45 minutes of Stair Master

8:00a.m. = Shower at the gym and head home

8:15a.m. = Meal One

8:45 - 10:00 a.m. = Answer E-mails

10:30 a.m. = Meal Two

11:00 a.m. = Hit the gym and get in 30 minutes of Sauna

11:30 a.m. = Shower at the gym and head home

12:00 noon = Meal Three

12:30 - 1:30 p.m. = Household Chores (YES, even the ol' Hulkster has to do house work)

1:30 - 2:30 p.m. = Either hit the Tanning Bed, Shave, Practice Posing, or Work on the Routine

2:30 p.m. = Head to work (YES, even the ol' Hulkster has a job)

3:00 p.m. = Meal Four

6:00 p.m. = Meal Five

7:00 p.m. = Hit the gym and get in 90 minutes of weight training

8:30 p.m. = Shower at the gym and head back to work

9:00 p.m. = Meal Six

11:00 p.m. = Head home and get to bed

There were times when I had to skip the Cardio, Sauna, or the Weight Training due to a family function, appointment, training another athlete, etc. But there were times when I just couldn't get up; I was so damn tired. Like I noted earlier, your body is your best Personal Trainer, listen to it!!! Now if your body is too tired to hit the gym, stay home and get a nap, BUT DON'T MISTAKE YOUR LAZINESS FOR WHAT YOU THINK YOUR BODY IS TELLING YOU!!! If you miss one or two Cardio, Sauna, or Weight Training Sessions, that's O.K. as you will note you only have to get in 5 Cardio Sessions, 5 Sauna Sessions, and 6 Weight Training Sessions in a week, not 7, 7, and 7!!!

If you notice the schedule above, you'll see why you need the backing of your family and your friends!!! Even though I would hit the gym 90% of the time by myself, I always had my Inspiration and Angel with me!!! So, I was never alone and always had motivation to strive forward!!!

At the end of week 12, between Phase Two and Phase Three, update your logbook again!!! Remember, at weeks 8, 12, and 16 I want you to update your log with your current pictures, stats, strength, etc. like you did on page 2, 3, and 4!!!

Phase Three = weeks 13 - 15

Phase Three is the next 47 laps (This is where you push yourself and the car more and position yourself for that big finish. This is where you fine-tune everything you do). Don't forget to keep that logbook updated, very important!!!

O.K. we are getting ready for the BIG FINISH!!! We have to intelligently position ourselves to win this race!!!

Diet:

Now at this point everyone will be at a different point (Bodyfat and body shape). If what you did in Phase Two is working great and you're happy with the speed / amount of Bodyfat that is coming off, stick with it. (If it works, don't screw with it!!!) But if you're still carrying those love handles and you've got a contest coming up, it's time to turn up the heat even more and utilize a ZigZag Program!!! Also at this point we are going to limit your Skim Milk intake to two 8-oz glasses a day.

You are going to Carb Deplete on Monday and Tuesday, then eat normal (what you did in Phase Two) on Wednesday, then Carb Deplete again for Thursday and Friday, then eat normal (again what you did in Phase Two, except on Sunday you are allowed to have two semi-bad meals) on Saturday. For more detailed facts follow this schedule:

Monday = Your total intake should consist of 70% Protein, 20% Carbohydrate, and 10% Fat

Tuesday = Your total intake should consist of 70% Protein, 20% Carbohydrate, and 10% Fat

Wednesday = Your total intake should consist of 40% Protein, 50% Carbohydrate, and 10% Fat

Thursday = Your total intake should consist of 70% Protein, 20% Carbohydrate, and 10% Fat

Friday = Your total intake should consist of 70% Protein, 20% Carbohydrate, and 10% Fat

Saturday = Your total intake should consist of 40% Protein, 50% Carbohydrate, and 10% Fat

Sunday = Your total intake should consist of 40% Protein, 50% Carbohydrate, and 10% Fat

Again, try and focus most of your Carbohydrate intake in the first 4 meals!!!

Here's a sample menu for a Carbohydrate Depletion Day:

Meal 1 (8:00 a.m.)

8 Egg Whites

1 cup Brown Rice

8 oz of Skim Milk

12 oz of Water

Meal 2 (10:30 a.m.)

2 Chicken Breasts

.5 cup raw Cucumber

.5 cup raw Broccoli

8 oz of Skim Milk

12 oz of Water

Meal 3 (12:00 noon)

2 cans Tuna (packed in spring water)

.5 cup raw Cucumber

.5 cup raw Broccoli

12 oz of Water

Meal 4 (3:00 p.m.) Pre-workout

2 Chicken Breasts

.5 cup raw Cucumber

.5 cup raw Broccoli

12 oz of Water

Meal 5 (6:00 p.m.) Post-workout

2 can Tuna (packed in spring water)

.5 cup raw Cucumber

.5 cup raw Broccoli

12 oz of Water

Meal 6 (9:00 p.m.)

8 Egg Whites

12 oz of Water

I hope you like Cucumber and Broccoli!!! But, these can be substituted with Cauliflower and Asparagus!!!

Also, Chicken Breast can be substituted with Turkey Breast, and canned Tuna can be substituted with lean Shellfish!!! Meat should be broiled, boiled, baked, or grilled!!! NO BATTER OR BARBEQUE SAUCE!!!

Also, no MCT Oil is utilized on the Carbohydrate Depletion Days, this is due to the fact that your meat intake is increased, thus the natural fat intake will also be increased as well!!!

If at any time you feel lightheadedness, dizzy spells, periods of faintness, and / or mental confusion get a Meal Replacement Shake or a Met-Rx Bar with Gatorade in you ASAP and see your Family Doctor. What he may find is that you are in a state of "metabolic acidosis" which in itself is a long and detailed subject, but basically you have pushed your body to the point to where it will stop you from going any further (Bodyfat and weight wise)!!!

During Phase Two, I wanted you to slowly increase your water intake again from 1.5 gallons a day to 2 gallons a day. Now I want you to increase again, during week 13 = 2.25 gallon / day, week 14 = 2.5 gallons / day, and repeat at 2.5 gallons / for week 15. Maintain this level of water intake till Phase Four

Now that we've covered the type of food and number of meals / day (diet) and your water intake (hydration). Let's talk about exercise.

 

Remember, at week 8. We switched workout routines to the One Major Body Part Per Day of the Week Workout Routine!!! Meaning you hit a specific body part / area till it is blown out (nothing left)!!! Again, don't follow the same routine twice. For example like on week 1 Chest Day, make sure that week 2 Chest Day is done differently (like reverse the order of the exercises you do, switch from free weights to machines, utilize both free weights and machines on the same day, etc.) Here's the schedule I recommended:

Monday = Chest (Bench press, Incline Press, Decline Press, Dips, Flies, Cable Crossovers)

Tuesday = Back (Upright Row, Front Pull Down, Bent-over Flies, Lateral Raise Pulls)

Wednesday = Legs (Squats, Leg Curls, Leg Extensions, Leg Press, Standing Calf Raise)

Thursday = Arms (Tricep Pressdown, Tricep Dumbbell Ext., Dumbbell Curls, Barbell Curls)

Friday = Abs (Incline Twisting Sit-ups, Roman Chair Sit-ups, Hanging Leg Raise, Crunches)

Saturday = Shoulders (Press Behind Neck, Shrugs, Lateral Dumbbell Raises, Upright Rows)

Sunday = Off

I wanted you to only be hitting the weights for no more than 90 minutes. So, you have 10-15 minutes warm-up time on your favorite cardio machine then up to 90 minutes to blow the specific body part / area out. Don't hit the weights longer than 90 minutes because then you'll start deteriorating / breaking down the muscle.

I want you to continue the One Major Body Part Per Day of the Week Workout Routine during week 13 but at week 14 switch back to the Push, Pull, Legs Exercise Routine, remember change - change - change!!! Never allow your body to adapt to what you're doing. This will force your body to work harder to try to adapt (get stronger and increase lean muscle mass) while at the same time, increasing your metabolic rate and cardiovascular system (decreasing your Bodyfat while increasing your endurance)!!!

Your schedule should look like this: Monday = Push Day, Tuesday = Pull Day, Wednesday = Legs Day, Thursday = Push Day, Friday = Pull Day, Saturday = Legs Day, Sunday = Off. As far as your workout goes, 7 different exercises at 4 sets each (15 reps followed by 12 reps, followed by 10 reps, and lastly 8 reps. Slightly increasing the weight on each set). I want you to only be hitting the weights for 90 minutes. So, you add in 10-15 minutes warm-up time on your favorite cardio machine, then up to 90 minutes to blow the specific body part / area out. Don't hit the weights longer than 90 minutes, because like I said before then you'll start deteriorating / breaking down the muscle.

Don't forget about our logbook. You should be completing a two page log entry every week consisting of: the first page as to what your plan is (complete this on day one), what your diet is, how many days and how much time you are planning on spending at the gym, and what you plan to do there, etc. Then, on the second page write in what you actually did (complete this on the last day of the week, again be honest), what changes you noted, what you noticed (good and bad), what you ate, etc. Remember, at weeks 12 and 16, I want you to update your log with your current pictures, stats, strength, etc. like you did on page 2, 3, and 4!!! So, make sure that it gets done and gets done right!!! Don't quit on me now; you're almost there!!! Lap 200 of a 250-lap race!!!

O.K., we've got our diet, water intake, exercise routine, and logbook down. Let's talk about Cardio now!!!

At the end of Week 12 = 45 minutes Stair Master, Level 4, Select the Program "Mountain Climber". I want you to increase the number of times you hit it per week. Remember; still try to get in your Cardio first thing in the morning on an empty stomach. (Cardio is now done 10 times a week, 6 times in the morning and 4 times during the week before bed)!!!

When it comes to the morning Cardio Session, stick with 45 minutes Stair Master, Level 4, and Select the Program "Mountain Climber". But, when it comes to your evening Cardio Session, I want you to hit either the Bicycle or the TreadMill at a moderate intensity pace for 45 minutes (don't try to kill yourself, take it easy and use this time to unwind before bedtime)!!!

O.K., we've got our diet, water intake, exercise routine, and cardio down. Let's talk about Supplements now.

I want you to remain on the same supplements and dosages as you were in Phase One and Phase Two!!!

O.K., we've got our diet, water intake, exercise routine, cardio, and supplements down. Let's talk about the Sauna now!!!

At this point you should be hitting the Sauna 5 times a week at 30 - 40 minutes per session at 110 degrees F. I would like you to now increase that to 6 times a week, starting at week 13. Remember that the time of day that you hit the Sauna is not important, but you can get a little extra benefit by hitting it just before bedtime.

O.K., we've got our diet, water intake, exercise routine, cardio, supplements, and sauna down. Let's talk about the tanning now!!!

As I noted earlier, if you are the type that tans easily and with no problems, hit the sun or tanning bed, but again remember to apply lotion every night before bed and also utilize tanning products that help protect your skin from harmful rays. For those that don't tan easy, DON'T!!! Just wait, your turn will be coming up (Phase Four and YES!!! You'll have enough time)!!!

O.K. we've got our diet, water intake, exercise routine, cardio, supplements, sauna, and tanning down. Let's talk about the Inspiration now!!!

I was at Week 12 = 180 pounds, 7% Bodyfat, 32 inch pants. The following is what I went through. PLEASE keep in mind that everyone reacts differently, and you may need to fine-tune the program to cater to your body's specific needs and requirements!!!

Week 13 = 179 pounds, 7% Bodyfat, 32 inch pants

Week 14 = 178 pounds, 6% Bodyfat, 32 inch pants

Week 15 = 177 pounds, 5.5% Bodyfat, 30 inch pants

Now in these three weeks, your weight and Bodyfat are not going to change that much, DON'T WORRY!!! Actually during weeks 13 - 16, I could care less about these two factors!!! It's now what you look like and not what your weight is or what percentage of Bodyfat you are on paper (remember that when you get down under 7%, most Bodyfat testing procedures are not accurate) Your Bodyfat and body structure don't allow for accurate measuring, unless you have access to a Water Immersion Bodyfat Testing Facility, this is the only accurate (or should I say, most accurate) when you reach this zone of Bodyfat!!!

As I noted, you're not really going to see a big change in weight and Bodyfat, but you "WILL" see a big change in the mirror!!! This is when those six-pack abs really start to comes out and the cuts, strands, muscular hardness really starts to show!!! What's the most amazing is that even though this is the 3-week period, you will see the least change on paper. The place where you'll see the biggest change is in the mirror!!! So, please hang in there!!!

O.K. we've got our diet, water intake, exercise routine, cardio, supplements, sauna, tanning, and inspiration down. Now let's talk about Shaving!!!

O.K. we have been Mr. Stubby up to this point; now it's time to start practicing shaving and finding out what technique works best for you!!! I want you to select an area on your thigh and chest and practice shaving that area, first!!! There are several brands and versions of shaving creams available!!! What worked for me is the following. I know it seems like a lot, but I have a very fair complexion and can get a rash very easily!!!

1) O.K. start off the day before trimming up the entire body with the Beard Trimmer.

2) Then shower up and rub Baby Lotion all over your body, allow to sit for 30 minutes.

3) Then wet yourself down and apply shaving cream, one limb at a time.

4) With a "NEW" razor, slowly (and I mean slowly) and with an even pressure, guide the razor over a small area. (You will have to rinse off the razor after every sweep, as it will get clogged very quickly).

Take your time. It takes me an hour and a half to shave myself. Including time for someone else to do my back. If there is an area that is hard to reach, let someone else do it.

 

Once you have completely shaved the ol' body (including the "private areas" as no IFBB Judge wants to see hair sticking out of your posing suit) jump back into the shower and rinse off. Now, take Denorex Shampoo and completely cover your body and let stand for 10 minutes!!! Now rinse again!!!

At this point you should feel like you're standing in a pile of snow, but it works!!! Not a single rash mark or irritated area!!!

O.K. we've got our diet, water intake, exercise routine, cardio, supplements, sauna, tanning, inspiration and shaving down. Let's review, and I'll give you an example of what a normal day for me looked like!!!

6:30a.m. = Wake up and get the kids off to school

7:15a.m. = Hit the gym and get in my 45 minutes of Stair Master

8:00a.m. = Shower at the gym and head home

8:15a.m. = Meal One

8:45 - 10:00 a.m. = Answer E-mails

10:30 a.m. = Meal Two

11:00 a.m. = Hit the gym and get in 30 minutes of Sauna

11:30 a.m. = Shower at the gym and head home

12:00 noon = Meal Three

12:30 - 1:30 p.m. = Household Chores (YES, even the ol' Hulkster has to do house work)

1:30 - 2:30 p.m. = Either hit the Tanning Bed, Shave, Practice Posing, or Work on the Routine

2:30 p.m. = Head to work (YES, even the ol' Hulkster has a job)

3:00 p.m. = Meal Four

6:00 p.m. = Meal Five

7:00 p.m. = Hit the gym and get in 90 minutes of weight training, plus 45 minutes Bicycle

9:15 p.m. = Shower at the gym and head back to work

9:45 p.m. = Meal Six

11:00 p.m. = Head home and get to bed

Tip: Notice that I took at least three showers a day. If you use Soap and Shampoo every time you take a shower, you will dry your skin up. All you should do is rinse off for 15 minutes, then use soap and shampoo every other day during one of your shower sessions!!!

O.K. we've got our diet, water intake, exercise routine, cardio, supplements, sauna, tanning, inspiration, shaving down, and daily routine. It's time to start talking about Posing!!! I "HIGHLY" recommend that you start practicing your Mandatory Poses and Routine 30 days before the contest. NOT THE WEEK BEFORE, LIKE MOST PEOPLE DO!!!

YES!!! That means having your music picked out and starting to think about what poses you would like to utilize during your routine!!! Two tips here: first keep it simple and in the theme of Bodybuilding (no Aerobic movements, no Figure Skating poses, no Ballerina poses, etc.) This is a Bodybuilding Contest, so stick to that theme!!! Secondly, have your Trainer or Coach watch you go through as many bodybuilding poses as you two can think of, pick out your best top ten and utilize those (remember, this is where you pick out what poses you want to do, SO PICK OUT THE ONES THAT SHOW OFF YOUR ASSETS AND HIDE YOUR LIABILITIES!!!) If you are new to competing, one of the best and easiest ways to design a routine is to stick to the basics and utilize the poses from the Mandatory Round!!! You'll know them by heart already and will be practicing them a lot!!! Select the ones that make you look like a Ripped Monster!!!

Here's an article in which I feel touches all the bases and hits the facts perfectly:

POSING, ONE BODYBUILDER’S PERSPECTIVE – Written by Donnie Whetstone

Of all areas of bodybuilding I feel posing is still one of the most misunderstood concepts despite it

being primarily what the sport is all about. Unlike out counterparts, Olympic and powerlifters,

weights are not a part of the competitive process. They are a means to getting a desired effect. Its

how well this finished product is displayed that can determine the final outcome. Notice, I said "can determine". Anyone who's been in the sport awhile has seen their share of controversy, which

sometimes add to the confusion posing has in the judging process, especially among beginners.

What I will attempt to do is give my perspective of posing. By getting down to the nuts and bolts, I hope that someone may benefit from it. Because, make no mistake about it, posing counts!

To start with there is one thing that has to be done before posing can be the least bit effective on

stage. You have to be prepared, meaning you have to be in the best shape possible. Only then will

posing is a factor. There are magic throws, magic punches, etc. for other sports. Unfortunately

there aren't magic poses. Only weeks of intensive dieting, training and mental anguish.

Components of Posing

I feel posing has three components:

Mechanic - body positioning during a pose or the execution of the pose.

Strategic - hiding weaknesses, showing strengths and exploiting weaknesses of competitors.

Artistic - transitions and showmanship

Now this is just me talking so lets not go cross-referencing with every muscle magazine you can

find. Now each of these components plays a vital role during a certain stage in a contest. The catch is to know when to apply one or a combination of these components. For those who are not

familiar with contests, you have 5 stages or rounds of posing.

Round 1 - Symmetry

Round 2 - 60 second compulsory (no music)

Round 3 - Comparison

Round 4 - 90 second compulsory (with music)

Round 5 - Pose Down

The breakdown you see here is primarily at NPC sanctioned meets. I've competed in Europe on a

number of occasions and the breakdown is much different. Primarily the morning and evening

routines are both to music and the same length.

What I will attempt to do is breakdown each round and go over the component or components

best suited for each round.

Round 1 - Symmetry

This round consists of quarter turns in which judges view and compare the front, left, right and rear of contestants.

Purpose - To evaluate:

1. Overall frame

2. Proportions

3. Width (front and rear repose)

4. Thickness (left and rights side repose)

Components - Mechanic and Strategic

Notice conditioning is not listed above. Conditions play a factor in the later rounds. I made a

highlight of overall frame because it's crucial. This element will determine to a great extent how far a bodybuilder will go in their career. We can all put on more size or get in better condition or bring up lagging body parts, but a bodybuilder's framework is why genetics is a household word for us. Shoulder to hip ratio, short torso, long legs, low rib cage, these are things we cannot control and in extreme cases, will keep a wanna-be competitor off the stage all together. As I said before, the primary components in this round are Mechanic and Strategic.

During repose we're all suppose to stand a certain way in uniform fashion so the judges can make

the best comparison possible. Good mechanics is essential because of the uniformity involved. In

Round 1 a superior competitor can actually trail their inferior competitor if their mechanics are off, and the inferior competitor is reasonably close in other areas.

Where does the strategy come in? After all we're just standing. Nowhere is this more profound in

Round 1 than the left and right repose. The side repose has changed dramatically from its original form. If you happen to have a pre 1979 muscle magazine with line-ups, take a look at it. Today's side repose shows competitors twisting at the waist with arms outstretched to the front and rear. One of the purposes of the side repose is to evaluate thickness from chest to back. To do that there shouldn't be a profound twist in the waist and arms should be at the sides. The practice of twisting at the waist came about during the dawn of female bodybuilding. Then the female competitors lack the thickness to do the traditional side repose. So they were allowed to twist at the waist to give more substance to the pose. Another example of this is the front and back lat spread, which was removed all together. Somehow this practice managed to spill over to the men's division and now everyone is doing the repose twist. Now more and more contests are enforcing the traditional side repose. Contestants lacking the side thickness to excel in side reposes will still test the waters by doing the repose twist in hopes that they can get away with it. I even have my clients do it who presently lack the side thickness. Hey! You take what you can get.

Round 2 - Compulsory (60 seconds, no music)

This round consists of a 60-second free style routine with no music.

Purpose - To show the judges all positive aspects of a competitors physique.

Components - Mechanic and Strategic

In my eyes this is the most critical point of the competition. From this point the judges will

determine their call-outs. If a competitor is going to get a crack at the top 5 and eventually a first

place finish, it will be here. Too many times I feel competitors don't take this round seriously

enough or they don't understand the gravity of it. The strategy is to show their absolute best

qualities and hope the other competitors fail to do so. It's seen often in local shows. You'll have

competitors doing handstands, splits, somersaults and the like on stage. That's great.... If your

doing the evening show. In Round 2 there's no time for frills.

What I find most effective is to have two posing routines, one 60 second routine and one 90

second routine. That 60-second routine contains good mechanics and ten to twelve of the absolute

best poses. Notice I didn't have Artistry mentioned. The 60-second should have good transitions.

But not very artistic because artistry is time consuming.

When I'm talking best poses I'm talking pose selection. Poses are like clothing. A person may like

a certain line of clothing, however, they may not complement them very well. Selection poses is

very similar. At this point a person must have a good grasp of their assets and select the right

poses to best display these assets. Take for example, we have a bodybuilder with a symmetrical

front. And it's obvious that's their strong point. There are literally scores of front poses. We will

have our bodybuilder do many of these poses noting the poses that best exploits that strength and

discarding the ones that don't. We will continue this process of elimination until we have the best

poses for their front. Usually when a bodybuilder determines their best poses, these poses will

remain with them throughout their entire competitive career, providing where aren't any major

changes in their physique.

Round 3 - Mandatory Round

This round consists of competitors being compared in standard poses.

Men Women Emphasis

 

Front Double Bicep Front Double Bicep front symmetry and width

 

Front Lat Spread N/A front symmetry and width

 

Ab & Thigh Ab & Thigh abdominal and thigh detail

 

Side Chest Side Chest thickness and symmetry from chest to back

 

Side Tricep Side Tricep Tricep thickness and detail

 

Rear Double Bicep Rear Double Bicep back detail and thickness

 

Rear Lat Spread N/A back width

 

*Most Muscular N/A overall muscle thickness and detail

 

(*Not generally requested, but as I see it, is used often if competition is close)

Purpose - Precise placing of competitors.

Components - Mechanic and Strategic

Now it's tome to get down to the nitty gritty. It's time for the call-outs and until those first five

individuals are called front and center indicating the top 5 in most cases. Time is virtually standing still. If Round 2 was successful, meaning a competitor gave a solid 60 second, no frills, good transition, show-em every asset I've got routine, then they've probably left a good impression on the judges and stand a good chance of making the first call-out.

At this point the dieting and the self-denial begins to pay off. Conditioning is most critical at this

point. As in Round 1 mechanics is very important due to the uniformity involved. Each pose needs to be executed to its fullest to bring out the best in each physique. Round 3 is also when strategy is most important. On many occasion I would hear preline-up prep talks in which competitors are being told either to hit their poses first or hit their poses last in order to steal a competitors thunder. To hold their strong poses longer such as a front double arm bicep or to maneuver closer to possible competition. To switch sides in order to show more balance than your competitors, example side chest and tricep. To practice secondary movements and flexion, to draw attention from the judges. This practice can make you or break you because if you want the judges looking at you then it's paramount that you are in the best shape possible.

Round 4 - Compulsory Round (90 seconds to music)

Purpose - Showmanship and Entertainment

Components - Artistic and Mechanic

Although the contest has pretty much been decided by this point, you wouldn't know it by the

disposition of the competitors. However, the mentality of the competitors have somewhat changed. At this point the fans, families and friends become the primary factor. I have not met a bodybuilder who did not want to give a great showing to their audience. Because they're the ones despite the outcome that are going to say "You did great!" or "Congratulations!" despite how you may feel at the time. So artistry and showmanship is the best way to show them your appreciation.

Although I mentioned earlier about having two posing routines, the 90 second routine maybe

nothing more than the 60 second routine with a few frills and well synchronized to music. The

music should be an extension of the competitors personality. Sometimes when a competitor tries to be what they are not, it can have a detrimental impact to the audience. The 90 second posing

routine was not designed to be work. Enjoy yourself and the audience will enjoy your routine too.

But it goes beyond just giving the audience a show worth enjoying. As a bodybuilder goes higher

on the competitive ladder, showmanship may make the difference in their income. When a pro

bodybuilder guest poses it's all entertainment and showmanship. And it's how well it's done that

can determine any future bookings or shows.

Round 5 - Pose Down

Purpose - Gives the audience, a final look at competitors.

(Gives judges time to tally scores...)

Components - Strategic and Mechanic

Although pizza is prevalent on the minds of competitors now, no one wants to let their guard

down. The competitors want to give the audience a final look at all of their assets and exploit the

weaknesses of their competitors. Although it's informal at this point, good mechanics is still

essential. Never let your guard down!

I've given you my interpretation of the importance of posing during competition from start to finish. I hope that it can give some insight to anyone wishing to compete or enhance his or her own posing program. I would like at a later date to discuss in depth the components that I mentioned earlier. If you have any questions feel free to ask and I will try to get back to you as soon as I can.

Donnie Whetstone, Certified Personal Trainer, USA Competitor,

O.K. we've got our diet, water intake, exercise routine, cardio, supplements, sauna, tanning, inspiration, shaving down, daily routine, and posing. It's time to start talking about Posing Suits!!!

There are 100s of styles, cuts, colors, and designs!!! The big secret is to find the right combination that shows you off the best!!! Also, if this is your first Bodybuilding Contest, DON'T GET THE SKIMPIEST DESIGN THEY HAVE (THE ONE THAT HAS A LOW CUT FRONT AND 1/8 INCH SIDES) I recommend the European Posing Suit, by Andreas Cahling: a legendary suit designed to show off the best of the bodies. This suit is designed for the competition-ready individual. About 3/4" in the sides featuring a full cut back and seamless front. This suit is comparable to Speedo racing suits our athletes wore in the '96 Olympics. For bodybuilding competition, I recommend having at least 2 posing suits. Your suit might fit well two weeks before a show; but if you drop some weight, the next smaller size suit might be needed contest day. As for Pre-contest tanning- tan in suit or tan nude to avoid being white around your suit. Try your suit on well in advance.

O.K. we've got our diet, water intake, exercise routine, cardio, supplements, sauna, tanning, inspiration, shaving down, daily routine, posing, and posing suit down. It's time to get into position for those final laps of the race; this is what separates the men from the boys and the women from the girls!!! This is the No Holds Barred time period!!! You think, eat, drink, breathe, walk, talk, GOD DAMN EVERYTHING TOWARD THIS CONTEST!!! It's you and the stage!!!

One thing I would like to talk about quickly before we go into Phase Four (The Final Phase) is that starting at week 1, I'm sure everyone you come in contact with will have advice for you and try to give you some guidance (I'm sure most of it is meant well). This is why I wanted you to not only follow this program but educate yourself along the way, so you can determine what does and doesn't work for you and the difference between good advice and someone talking out their ass!!! No matter what happens you have to understand one thing, YOU ARE RESPONSIBLE FOR WHAT HAPPENS, AND ONLY YOU, DON'T BLAME ANYONE ELSE!!! You are responsible for your own destiny!!! The harder you work and the more educated you become, the better the chances of success!!!

***One that walks into a gym with knowledge walks out with accomplished goals***

Phase Four = week 16 "Contest Week"

Phase Four is the last 3 laps (this is what it's all about. If you are not in position by now, you will not win; but if you did what you were suppose to do in the earlier laps, you are in position. Now it's time to push everything to the limits and give it 110%. This is the "Dash for the Glory")

I will go into more detail in a minute, but here's what your schedule will look like:

Sat Water – 2.5 gallons/day "distilled"

Food – 10/40/50 (Fat/Protein/Carb) for Protein use Turkey, Tuna and Chicken

MCT Oil – 2 Tablespoon/meal

Sodium – 1000mg/day

Supplements – Normal

Tanning –30 min Tanning Bed & 30 min Sun & Sunless Tanning Spray in afternoon & Sunless Tanning Lotion before bed

Exercise – Pull Day

Sauna – Afternoon 30 min

Aerobics – 45 min first thing in the morning and again in evening, StairMaster

 

Sun Water – 2.5 gallons/day "distilled"

Food – 10/40/50 (Fat/Protein/Carb) for Protein use Turkey, Tuna and Chicken

MCT Oil – 2 Tablespoon/meal

Sodium – 500mg/day

Supplements – Normal, especially: Potassium at 250mg per meal

Tanning – 30 min Tanning Bed & 30 min Sun & Sunless Tanning Spray in afternoon & Sunless Tanning Lotion before bed

Exercise – Last Legs Day

Sauna – Afternoon 30 min

Aerobics – 45 min first thing in the morning and again in evening, StairMaster

 

Mon *** CARB DEPLETION ***

Water – 2.5 gallons/day "distilled"

Food – 400g/100g (Protein/Carb) ? cup of Broccoli and ? cup Cucumber per meal and for Protein use Turkey, Tuna and Chicken

MCT Oil – 1 Tablespoon/meal

Sodium – 100mg/day

Supplements – No Supplements except Vit. C, Adipokinetix at 2 tabs (7a.m., 11a.m., 3 p.m., and again at 7 p.m.) and Potassium at 250mg per meal

Tanning –30 min Tanning Bed & 30 min Sun & Sunless Tanning Spray in afternoon & before bed

Exercise – Last Push Day

Sauna – 30 min morning and again in evening

Aerobics – 45 min first thing in the morning, Tread Mill

 

Tue *** CARB DEPLETION ***

Water – 2 gallons/day "distilled"

Food – 400g/100g (Protein/Carb) ? cup of Broccoli and ? cup Cucumber per meal and for Protein use Turkey, Tuna and Chicken

MCT Oil – 1 Tablespoon/meal

Sodium – 100mg/day

Supplements – No Supplements except Vit C, Adipokinetix at 2 tabs (7a.m., 11a.m., 3 p.m., and again at 7 p.m.) and Potassium at 250mg per meal

Tanning – Sunless Tanning Spray in afternoon & before bed

Exercise – Last Pull Day

Sauna – 30 min morning and again in evening

Aerobics – 45 min first thing in the morning, Tread Mill

 

Wed *** CARB DEPLETION ***

Water – 2 gallons/day "distilled"

Food – 400g/100g (Protein/Carb) ? cup of Broccoli and ? cup Cucumber per meal and for Protein use Turkey, Tuna and Chicken

MCT Oil – 1 Tablespoon/meal

Sodium – None

Supplements – No Supplements except Vit C, Adipokinetix at 2 tabs (7a.m., 11a.m., 3 p.m., and again at 7 p.m.), and Potassium at 250mg per meal

Tanning – Sunless Tanning Spray in afternoon & before bed

Exercise – 30 min high intense upper body workout (weights, various exercises)

Sauna – 30 min morning and again in evening

Aerobics – 45 min first thing in the morning, Tread Mill

Shaving – Last shaving Session

Thur *** CARB LOADING ***

Water – 6oz/meal "distilled"

Food – 150g/500g (Protein/Carb) Use Sweet Potatoes, Soy Beans, Brown Rice, and whole Wheat Spaghetti for the Carb portion and for Protein use Turkey, Tuna and Chicken

MCT Oil – 2 Tablespoons/meal

Sodium – None

Supplements – Only Creatine Monohydrate, 4 grams per meal and Potassium at 250mg per meal

Tanning – Sunless Tanning Spray only in morning; Pro Tan "Colors" application in the afternoon and again in evening

Exercise – 30 min high intense upper body workout (weights, various exercises)

Sauna – 30 min morning, after exercising then Meal 1, 30 min after that

Aerobics – None

Shaving – None

Notes: Stay home and rest after Sauna!

Fri *** CARB LOADING ***

Water – 6oz/meal "distilled"

Food – 150g/500g (Protein/Carb) Use Sweet Potatoes, Soy Beans, Brown Rice, and whole Wheat Spaghetti for the Carb portion and for Protein use Turkey, Tuna and Chicken

MCT Oil – 2 Tablespoons/meal

Sodium – None

Supplements – Only Creatine Monohydrate, 4 grams per meal and Potassium at 250mg per meal

Tanning – Pro Tan "Colors" application in the morning, afternoon, and again in evening

Exercise – None

Sauna – None

Aerobics – None

Shaving – None

SECRET TIP - After your evening "pig out meal" apply to your ab and love handle area Preparation - H and cover with Saran Wrap, due this at 9pm, Midnight, and again at 3 a.m.) As noted below in the SECRET SECTION.

SECRET TIP - Stay home and rest, after 7:00pm weigh-in eat at Outback Steak House

12 oz Steak (medium rare), Baked Potato with butter and sour creme, 8-oz water "distilled" (This meal is not counted in your daily calorie / gram schedule, it's a FREE MEAL on me)!!!

Sat *** CONTEST DAY ***

Water – 6oz/meal "distilled"

Food – 2 Plain Rice Cakes every 2-3 hours

Sodium – None

Supplements – Only Adipokinetix at 2 tabs (7a.m., 11a.m., 3 p.m., and again at 7 p.m.) and especially: Potassium at 250mg per meal

SECRET TIP - Application of Dream Tan "Instant Skin Color" an hour before stage time

Exercise – None

Sauna – None

Aerobics – None

Shaving – None

SECRET TIP - Niacin (100mg tabs) 10 tabs with ? cup wine 30 minutes before pumping up before stage time (when you take the Niacin, chew up the tabs really good and then drink the wine, YES I know this will taste somewhat nasty but it will allow both products to get into your system faster).

SECRET TIP - Glycerol (2 packets) with 10 oz water and 4 grams of Creatine Monohydrate 5 hours before stage time.

Review of SECRET TIPS:

 

SECRET TIP - Stretching out: Between sets, always make sure that you stretch out and stretch out good. This will not only allow you to get more of a "pump" (thus increase your muscle storage capabilities) but also, decrease the Lactic Acid level which causes soreness the next day!!!

SECRET TIP - Sauna: The Sauna's main purpose is to get rid of LOOSE SKIN and TIGHTEN YOU UP "Giving more of that RIPPED look". Two tips: take a large zip lock bag of ice in with you and suck on the ice cubes while you relax in the Sauna (this will help you keep your cardiovascular system under control and also keep you mouth from drying out); also after 15 minutes, walk out of the Sauna and dry yourself off with paper towels (should only take 1 minute) and jump back in (this will cause your body to generate more sweat and also ensure that the toxins that have been excreted are removed). Then, repeat this process after you build up another good layer of sweat. For me, I dry off at the 15, 20, 25, and 30 minute marks since once I start sweating, it flows like a river!!!

SECRET TIP - After hitting a Heavy / High Intensity Workout, it's very important to intake a High Carbohydrate Drink, within 30 minutes of your workout!!! This will ensure that the Glycogen storage levels in your muscles are filled to their maximum capacity!!!

SECRET TIP - MCT Oil "Dietary Fat": You need fat to burn fat. So make sure that you substitute as much fat intake as possible with dietary fat. This will enhance your body's fat burning process, increase your metabolic rate and help in reducing any losses in lean muscle tissue during your diet phase!!!

SECRET TIP - Thiomucase "Topical Cream" and DMSO: Hulkster Jr's Fat Attack Spray!!! On weeks 6, 8, 10, 12, and 14 you'll apply a light coating of the following mixture to your ab and love handle area just before leaving your home to get in your morning cardio. Get a spray bottle and empty one tube of Thiomucase Topical Cream in it, then add in 3 cups of DMSO Liquid. Shake well and now you have a very effective dispersing agent spray that will help not only decrease the fluid retained in the fat cells, but also enhance the fat burning process during your cardio session. You utilize this product at one week on then one week off, then repeat. Most athletes notice a mild burning sensation when they first spray it on, this is very normal. But, if you notice the formulation of a rash or any other abnormal side effects, stop utilizing it.

SECRET TIP - Distilled Water: switch to distilled water the last two weeks before the "Show". This will ensure that you flush out your system completely and also reduce the mineral / sodium intake.

SECRET TIP - Niacin: (100mg tabs) 10 tabs with ? cup wine 30 minutes before pumping up before stage time (when you take the Niacin, chew up the tabs really good and then drink the wine, YES I know this will taste somewhat nasty, but it will allow both products to get into your system faster).

SECRET TIP - Glycerol "Hydrating Agent": (2 packets) with 16 oz water and 4 grams of Creatine Monohydrate 5 hours before stage time. Later in the article, I'll talk more about this product and where to get it!!!

SECRET TIP - Friday Routine: Stay home and rest. After 7:00pm weigh-in (night before the Show) eat at Outback Steak House, 12 oz Steak (medium rare), Baked Potato with butter and sour cream, 8-oz water "distilled", No DESSERT!!!

SECRET TIP - Preparation-H: After your evening "pig out meal" apply to your ab and love handle area Preparation - H and cover with Saran Wrap. What you do is apply a thin layer across the areas to be utilized. Then wrap your midsection with Saran Wrap, this will cause the area to become more humid and heat up, giving you more benefit from this by helping you to lose more water. Apply this treatment at 9 p.m., Midnight, and lastly at 3 a.m. before the show. Cleaning the area before each application!!! You may also notice that some of your Pro Tan Application is coming off, if that area ends up slightly lighter in color than the rest of you, just touch it up with a thin layer of Pro Tan (make sure that the area is clean and dry) then stand in front of a fan to make sure that the newly painted areas are completely dry!!!

SECRET TIP - Dream Tan "Instant Skin Color": Apply two hours before stage time. Later in the article I'll talk more about this product and where to get it!!!

SECRET TIP - PRO TAN "Instant Competition Color". Apply starting on Thursday (two applications) then on Friday (three applications), and maybe some touch up work after the Preparation-H application is cleaned up. When it comes to "painting" don't do it yourself. Find someone to do it that is slow and patient. It should take an hour to apply one coat. Think of it like artwork, if you rush, it'll look like shit!!! Later in the article I'll talk more about this product and where to get it!!!

SECRET TIP - Starting on Thursday and continuing throughout the Bodybuilding Contest you have to restrict your water intake This is going to be harder than you think, since your body is use to 2.5 gallons a day!!! What I did was keep a bag of ice cubes with me and suck on one every time my mouth got really dry. This is not only going to help curb that thirst, but also cool you off and help you mind better (I did say think straight, as when you are in this Phase of the program your minding is going to be moderate at best)!!!

SECRET TIP - Have at least two Posing Suits and two copies of your routine music (cassettes). Be prepared for anything!!! If a suit tears, you have another. If they lose your music, you have another. Also, bring some Duct Tape with you!!! NO, not to Duct Tape the Judges after the contest!!! But to keep your suit in place, just tear off a section like 2" by 3 " fold in half and slightly overlap it, to make Poor Man's double sided tape, you should end up with a piece 2" by 1". Clean your butt and place it an inch from the edge of the suit. Too many athletes place it right on the edge, and when they move you can see it sticking out. Make sure that when you are done, the area is even and level. You don't want to see any wrinkles or the tape itself. If you do, then redo it!!!

SECRET TIP - Hair, nails, the palms of your hands and the bottoms of your feet!!! You have two choices at this point; either get a really short haircut or get a lot of GEL and grease your hair down. The more hair you have above your head, the more it will take away from your size, and if you have a messed up hair style you are going to look like SHIT!!! My hair is 4 inches below my shoulder, the day before the contest I went to a Beauty Salon and had their best beautician tightly french braid my hair and trim everything up!!! When you looked at me from the front, it looked like I had a Marine haircut, but actually I had more hair than most women had in the contest. Nails: every little detail must be looked at even the nails (hands and feet) remember you want everything to look it's best!!! Trim them up and make them look good. Now the palms of your hands and bottoms of your feet, by now you will probably notice some darkening in them due to the sunless tanning sprays / lotions and the Pro Tan application. What you can do is carefully fill a pan with 1/4-inch depth of bleach and allow your hands to soak for 10 minutes, then carefully wash them off and get all the bleach off them. Then, do the same with the bottoms of your feet!!! Prepare yourself and body like you are going to be in a photo shot for PlayGirl Magazine (or PlayBoy if you're female)!!! You want every aspect of yourself perfect, no flaws!!!

Estimating your Bodyfat Percentage:

I recommend that you buy a Skinfold Caliper Kit. You can buy them at places like GNC, Health Food Stores, even K-Mart has them!!!

The kit will come with instructions on how to use it, but some only require you to measure at one location above the hip. I feel that this is not accurate enough. Since everyone is created differently, everyone stores fat in different amount at different locations. Thus you can get a more accurate reading by measuring several different locations and accumulating the results, like in the method below:

Male Body Composition:

Skinfold Measurements in Millimeters:

Pectoral (Chest): mm x .1403 =

Triceps: mm x .1524 =

Subscapular (Back): mm x .0746 =

Suprailiac (Hip): mm x .1602 =

Umbilicus (Stomach): mm x .1524 =

Thigh: mm x .1020 =

Sum =

Sum + 3.14 = Bodyfat % =

Fat Weight (Bodyfat % x Scale Weight) =
Lean Body Mass (Scale Weight - Fat Weight) =

Female Body Composition:

Skinfold Measurements in Millimeters:

Umbilicus (Stomach) =

Suprailiac (Hip) =

Subscapular (Back) =

Triceps =

Thigh =

Sum of the above 5 Skinfolds =

Bodyfat Formula = [0.29731 x (Sum of 5 Skinfolds)] - [0.00053 x (Sum of 5 Skinfolds)2]

+ [0.03037 x (Age)] - 0.63054

Calculation of Percent Bodyfat % =

Fat Weight (Bodyfat % x Scale Weight) =

Lean Body Mass (Scale Weight - Fat Weight) =

The above method is taken from Experimental and Applied Sciences, Inc. (EAS)

Which is used in their EAS Physique Transformation Challenge Packet, which I feel is the most accurate of those I have reviewed!!!

Review of "HIGHLY" recommended products :

Dream Tan is composed of distinctive skin pigmentation derived from natural sources that
are safe and healthy for the epidermal layers of the skin. It is non-toxic and doesn't
contain any isopropyl alcohol or acetone.

Specifically designed for use by competitive bodybuilders, Dream Tan doesn't require any
base tan or special pigmentation of skin for exceptional results. Results are consistent
with each use, and it requires little time and preparation for total application. Simplicity
of use is Dream Tan's best asset. Unlike other dyes, which require special applicators or
rely upon faulty spray nozzles, Dream Tan is easily applied with your open hand. In fact,
it's much like the process of rubbing moisture cream over the skin. Dream Tan's unique
consistency requires only one application.

While other tanning products may dry your skin, Dream Tan is formulated with special
moisturizers that actually hydrate the skin with each and every application. No other oils or
emollients are ever required to aid Dream Tan in making the skin appear shiny and bronzed. The
use of other oils will actually thwart the effectiveness and appearance of the Dream Tan luster.
Essentially, Dream Tan is the ultimate complete tan and luster in one compact container.

It's available in two different pigments, and choice of formula is a matter of personal preference. All
colors used in Dream Tan are FDA approved for use on the face and around the eyes, a comfort that
most other tanning products simply cannot provide.

Bronze-hued and beautifully contrasted with a light iridescent sheen, Dream Tan is best suited
to stage and photo studio lighting, the two most crucial venues for looking your best. Dream Tan
creates a depth and uniformity to the skin, which compliments the muscular physique and brings a
gossamer translucence and healthy glow to skin which otherwise might look dry or uneven in
color and tone.

Dream Tan is NOT a dye. It washes off completely and quickly in the shower or at the basin and
leaves your skin fresh and moist.

Pro Tan Application: There are many other skin care colorings you may use. We are quite pleased with the results from Pro Tan. (Make sure you have enough Pro Tan before you start and especially if you're traveling out of town for a contest, have 2 bottles to be safe. Sometimes it's impossible to find the night before, so BE PREPARED.) Skin preparation is important. Prior to applying the first coat take a hot shower using soap and a wash rag to give yourself a light but thorough scrubbing to remove most body oil. Pat your body dry with a towel. Now it's time to apply the first coat. Make sure you have plenty of paper on the floor for the overspray. Apply the Pro Tan in a well-lighted room. Wear as little as possible: thong, jock, an old posing suit or if your comfortable about it, nothing. Have your friend, coach, whoever start at your neck and work down. Spray an area, example: back, then brush out evenly. You may apply more than one coat if you use a hairdryer to aid in the drying. Only begin the second coat after you applied the first to the whole body. A third person would speed things up if you were trying to do this all in one night. Pro Tan, even dry, will rub off on your sheets and clothing. Use old sheets; and don't wear your best clothes. If competing out of town, bring an old set of sheets for your bed in the motel. Some individuals are shocked when their motel presents them with a bill for new sheets, comforter etc. Save yourself some headaches. With a Saturday contest most athletes start applying Pro Tan on Thursday night and another coat on Friday. These athletes will have a more natural look. Friday night you may apply both coats if you use a hairdryer to dry yourself. Applying Pro Tan on Saturday morning is asking for problems. The Pro Tan won't thoroughly dry and will run on stage. If you aren't dark enough I recommend Ultra-Bronzer for a final coat. It is an excellent product for doing your face, the tops of your hands and feet also.

Glycerol is produced naturally in your body. It has the unique ability to bind to water and hold it in the vascular system. Studies indicate glycerol supplementation may postpone muscle fatigue and muscle failure. Plus, recently bodybuilders have "discovered" glycerol as a pre-contest aid for its potential to "redistribute" water, increase performance, and improve "cuts" and vascularity.

Glycerol also helps to enhance "cuts" and vascularity, consume the following weight-dependent dose of glycerol mixed in cold water five to six hours prior to when you want to look the most "cut."

Recommended Use:

<125 lbs. Bodyweight 1 Packet (25 ml Glycerol) 8 oz Water

125-200 lbs. Bodyweight 2 Packet (25 ml Glycerol) 16 oz Water

>200 lbs. Bodyweight 3 Packet (25 ml Glycerol) 24 oz Water

I personally also recommend that you add in Creatine Monohydrate at 2 grams with each packet!!!

Preparation-H "Hemorrhoid topical application" available at any department store

YES!!! It's sold to decrease inflammation and swelling of hemorrhoidal tissues. So, the only way it can accomplish this is to focus on an area and intensify the release of fluid in the tissue. So, what if you applied it to the abdomen area, what should happen? "You got it" more fluid is released in the tissues of the skin causing a thinner skin layer and more definition in the ab area. Now don't go hog wild with this SECRET, I know one guy that covered his entire body the night before the show, that's too much!!! You just want to hit the ab and love handle area and get rid of that last bit of water that may be lingering there!!!

What you do is apply a thin layer across the areas to be utilized. Then, wrap your midsection with Saran Wrap. This will cause the area to become more humid and heat up, giving you more benefit from this by increasing the release of water from that area. Apply this treatment at 9 p.m., Midnight, and lastly at 3 a.m. before the show. Make sure the area is clean before each application!!! You may also notice that some of your Pro Tan Application is coming off. If that area ends up slightly lighter in color than the rest of you, just touch it up with a thin layer of Pro Tan (make sure that the area is clean and dry) then stand infront of a fan to make sure that the newly painted areas are completely dry!!!


Conclusion:

If you have always wanted to have a "better body" this is it!!! This is the Program!!! This is the guidance you've been waiting for!!!

If you're still not motivated to become the person you've always wanted to be after reading this Program!!! I hate to say it, but you’re a "Dead Seed", and what you ask is a Dead Seed!!! Well, look at it like this. You can have the world's best gardener working for you, but, no matter how good he is, if you give him a "Dead Seed" nothing will never grow!!! It's the seed, not the gardener!!!

For those of you that are motivated and are ready to take on the challenge of your life, LET'S GET IT ON!!! I WOULD LIKE TO NOTE TWO ITEMS AT THIS POINT: first, if you have any questions or problems throughout this program, please feel free to contact me directly for help!!! Secondly, please keep me updated as to your progress!!! It would really help me if you were to send me a copy of your before and after pictures and a little note as to how you did throughout the program (changes, positive / negative factors, stumbling blocks encountered, break through, etc.) This helps me develop more case studies and get out more accurate and more detailed information!!!

Good Luck and God's Speed!!!

Copyright 1998 by Gary "Hulkster Jr." Becker

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