I am officially AT PEAK WEEK for the Arnold Amateur. I now weigh 197 pounds and am about four or less percent bodyfat.
This has been one heck of a journey! I have been to over 9 states for over two days and have only been home for maybe seven days since January 4. This has been unreal and I am VERY PROUD of what has been accomplished!
During prep, I cook all meals in my hotel room except for my 3-4x per day Solution 5 shake. My food choices are simply:
Protein – MEAT IS ALL FISH and has been wild salmon these last few weeks ONLY!
Carbs – Carbs are from blueberries pre-workout, oatmeal post-workout.
Fats – From almond butter and Scivation Essential EFA ONLY! I switch to all almond butter four weeks out. It just works well for ME.
Veggies and Fruits – All asparagus starting four weeks out! Fruits come from all blueberries.
Daily Diet And Supplements
The DIET IS ON POINT! Here is what I eat on a daily basis.
Daily Meal Plan – 7 Total Meals
6 meals each containing approximately 50 grams protein and 15 grams fat.
Post workout meal contains 50 grams protein, 15 grams fat and 60 grams of carbohydrates.
Thus, 7 TOTAL Meals.
My diet is managed by Derek, the Director of Team Scivation. www.teamscivation.com. I am having Solution 5 four times per day.
My daily diet can vary, but here is a sample day from weeks four through one:
Meal 1 – Egg whites, peanut butter, asparagus
Meal 2 – Solution 5
Meal 3 – Salmon, almond butter, asparagus
Meal 4 (Pre-workout) – Solution 5, blueberries
Meal 5 (Post-workout) – Solution 5, oatmeal
Meal 6 – Egg whites, almond butter, asparagus
Meal 7 – Solution 5
Not mentioning all of them, but here are some…
Scivation Whey Protein
Scivation Solution 5
Scivation Dialene 4x
Scivation Quake 10.0
Scivation Essential FA
Primaforce Cissus Powder
PGN Estracort – Even though marketed to women, in my opinion, this is the best estrogen and cortisol controller available!
Training And Cardio
My training split the last 4 weeks was:
Monday: Back (Row emphasis) and Traps
Tuesday: Chest and Biceps
Thursday: Back (Pulldown and Deadlift Emphasis)
Friday: Shoulders and Triceps
60 minutes in the AM.
To be performed at least six times per week. Done PWO or post-cardio.
Here is a sample day…Back Day! 02-25-10
Pre Cardio: 2 sci-tabs Dialene 4x
During Cardio: 6 scoops Xtend
Pre Workout: 4 scoops new Scivation PreWorkout – Quake 10.0!
DURING Workout: 6 scoops Xtend
What I ate today:
Meal 1 – Solution 5 Vanilla
Meal 2 – Salmon, asparagus, almonds
Meal 3 – Salmon, asparagus, almonds
Meal 4 – Solution 5
Meal 5 – Scivation Whey, oatmeal, almond butter
Meal 6 – Egg whites, almond butter, asparagus
Meal 7 – Solution 5
AM cardio – 60 minutes treadmill. PM weights.
Hammer Strength Pull Downs – 135 x 15, 185 x 15, 225 x 15, 275 x 10, 315 x 5 forced reps
Barbell Rows – 135 x 15, 185 x 15, 225 x 15, 275 x 8, 315 x 6
Reverse Grip Lat Pull Down – 3 sets
Supported T-Bar Rows – 2 plates x 15, 3 plates x 8, 4 plates x 5 forced reps
Rope Cable Low Row – 3 sets
Deadlift – 225 x 10, 315 x 8, 405 x 3
Hammer Strength Rows superset with Decline Sit Ups – 5 sets
Hammer Strength Low Row superset with Hanging Leg Raise – 5 sets
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