Post by oldnavy on Jun 6, 2007 9:30:08 GMT -5
2007 FAME WNSO National Championship, June 9-10, Toronto, Canada
Contest Diet for my Guest Posing Appearance on Saturday, June 9th
Sunday – 2 Gal. Water, light salt
Meal 1: 8 egg whites, ½ cup oatmeal, 8 oz grapefruit juice
Meal 2: 6 oz salmon, ½ cup brown rice, salad or vegetables
Meal 3: 6 oz chicken, 2 cups vegetables, 8 oz grapefruit juice
Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables
Meal 5: 6 oz salmon, 3 cups salad, 8 oz grapefruit juice
Training: None
Cardio: None
Posing: 1 set, hold each pose for 10 seconds
Monday – 2 Gal. Water, light salt
Meal 1: 8 egg whites, ½ cup oatmeal, 8 oz grapefruit juice
Meal 2: 6 oz salmon, ½ cup brown rice, salad or vegetables
Meal 3: 6 oz chicken, 2 cups vegetables, 8 oz grapefruit juice
Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables
Meal 5: 6 oz salmon, 3 cups salad, 8 oz grapefruit juice
Training: AM Leg flexes, 10 sets of 30 seconds, leg extensions, isometric hold 3 times, hold for 40 seconds
Training: PM Upper body power style, 3-4 sets per body part, 4-6 reps per set, 40 seconds rest between sets, core movements
Cardio: AM, 25 minutes moderate
Cardio: PM, light treadmill or jog 20 minutes
Posing: AM 1 set, hold each pose for 10 seconds
Posing: PM, 1 set, hold each pose for 15 seconds
Tuesday – 2 Gal. Water, light salt
Meal 1: 8 egg whites, ½ cup oatmeal, 8 oz grapefruit juice
Meal 2: 6 oz salmon, ½ cup brown rice, salad or vegetables
Meal 3: 6 oz chicken, 2 cups vegetables, 8 oz grapefruit juice
Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables
Meal 5: 6 oz salmon, 3 cups salad, 8 oz grapefruit juice
Training: AM Leg flex, 10 sets of 30 seconds, leg extensions, isometric hold 3 times for 40 seconds
Training: PM Chest, Delts and Triceps, 3-5 sets of 3-5 different isolation movement for 40-50 reps, rest 30 seconds between sets and hold a hard flex for 15 seconds between sets
Cardio: AM, 25 minutes moderate
Cardio: PM, light treadmill or jog 15 minutes
Posing: AM 1 set, hold each pose for 15 seconds
Posing: PM, 1 set, hold each pose for 20 seconds
Wednesday: Water: 1.5 gallon – Light Salt
Meal 1: 6 egg whites + ½ grapefruit
Meal 2: 6 oz fish + 2 cup veggies
Meal 3: 6 oz chicken + 2 cup veggies
Meal 4: 6 oz chicken + ½ grapefruit
Meal 5: 6 egg whites + 3 cups salad
Training: AM: Leg Flex 10 X 30 sec. & leg ext. isometric holds 3 X 40 sec.
PM: Light upper body workout, keep the reps in the 12-15 range and do 6-8 sets per body part (no legs) then twice through the mandatory.
Cardio: AM & PM 25 min treadmill @ 3.5 mph, flat (no incline)
Posing: AM: 1 X 20 seconds each
PM: 2 X 20 seconds each
Thursday: Water: 1.5 gallon – Light Salt
Meal 1: 6 egg whites + ½ grapefruit
Meal 2: 6 oz fish + 2 cup veggies
Meal 3: 6 oz chicken + 2 cup veggies
Meal 4: 6 oz chicken + ½ grapefruit
Meal 5: 1 cups oats, 4 oz. sweet potato, 1/2 banana, 1 cups green beans, 1 tablespoon peanut butter
Training: Leg Flex 10 X 30
Cardio: AM & PM 20 min 3.5 flat
Posing: AM: 2 X 20 seconds each
PM: 2 X 20 seconds each
Friday: Water: 1.5 gallon – Lightly Salt Meal 1-3 and then cut Salt
Meal 1: 6 oz 93% lean beef + ½ grapefruit
Meal 2: 4 oz 93% lean beef + ½ grapefruit
Meal 3: 6 oz chicken + ½ grapefruit
Meal 4: 4 oz 93% lean beef + ½ grapefruit
Meal 5: 6 oz turkey + ½ grapefruit
Training: none
Cardio: AM & PM 15 min 3.5 flat
Posing: As necessary through the day
Saturday morning I fly from Birmingham, AL to Toronto
Saturday:
Meal 1: 4 oz 93% lean beef + ½ grapefruit
Meal 2: 2 oz chicken + ½ sweet potato
Meal 3: 2 oz chicken + 1/2 sweet potato
Meal 4: 2 oz chicken and 1 sweet potato
45 min before pump-up: Snickers bar or 3 rice cakes with natural peanut butter and a hot coffee or tea to bring out the vascularity
20 min. before Pump-up: sip some gator aid but not too much. You have lots of carb in you at that point so you should be nice and full and hard.
Water: Keep water high so the carbs have something to work with. Don't cut it back at all, keep to 1.5 gals. If it was still an AM thing I would cut back some, but not in this case.
Sodium: only what is in listed foods
Contest Diet for my Guest Posing Appearance on Saturday, June 9th
Sunday – 2 Gal. Water, light salt
Meal 1: 8 egg whites, ½ cup oatmeal, 8 oz grapefruit juice
Meal 2: 6 oz salmon, ½ cup brown rice, salad or vegetables
Meal 3: 6 oz chicken, 2 cups vegetables, 8 oz grapefruit juice
Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables
Meal 5: 6 oz salmon, 3 cups salad, 8 oz grapefruit juice
Training: None
Cardio: None
Posing: 1 set, hold each pose for 10 seconds
Monday – 2 Gal. Water, light salt
Meal 1: 8 egg whites, ½ cup oatmeal, 8 oz grapefruit juice
Meal 2: 6 oz salmon, ½ cup brown rice, salad or vegetables
Meal 3: 6 oz chicken, 2 cups vegetables, 8 oz grapefruit juice
Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables
Meal 5: 6 oz salmon, 3 cups salad, 8 oz grapefruit juice
Training: AM Leg flexes, 10 sets of 30 seconds, leg extensions, isometric hold 3 times, hold for 40 seconds
Training: PM Upper body power style, 3-4 sets per body part, 4-6 reps per set, 40 seconds rest between sets, core movements
Cardio: AM, 25 minutes moderate
Cardio: PM, light treadmill or jog 20 minutes
Posing: AM 1 set, hold each pose for 10 seconds
Posing: PM, 1 set, hold each pose for 15 seconds
Tuesday – 2 Gal. Water, light salt
Meal 1: 8 egg whites, ½ cup oatmeal, 8 oz grapefruit juice
Meal 2: 6 oz salmon, ½ cup brown rice, salad or vegetables
Meal 3: 6 oz chicken, 2 cups vegetables, 8 oz grapefruit juice
Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables
Meal 5: 6 oz salmon, 3 cups salad, 8 oz grapefruit juice
Training: AM Leg flex, 10 sets of 30 seconds, leg extensions, isometric hold 3 times for 40 seconds
Training: PM Chest, Delts and Triceps, 3-5 sets of 3-5 different isolation movement for 40-50 reps, rest 30 seconds between sets and hold a hard flex for 15 seconds between sets
Cardio: AM, 25 minutes moderate
Cardio: PM, light treadmill or jog 15 minutes
Posing: AM 1 set, hold each pose for 15 seconds
Posing: PM, 1 set, hold each pose for 20 seconds
Wednesday: Water: 1.5 gallon – Light Salt
Meal 1: 6 egg whites + ½ grapefruit
Meal 2: 6 oz fish + 2 cup veggies
Meal 3: 6 oz chicken + 2 cup veggies
Meal 4: 6 oz chicken + ½ grapefruit
Meal 5: 6 egg whites + 3 cups salad
Training: AM: Leg Flex 10 X 30 sec. & leg ext. isometric holds 3 X 40 sec.
PM: Light upper body workout, keep the reps in the 12-15 range and do 6-8 sets per body part (no legs) then twice through the mandatory.
Cardio: AM & PM 25 min treadmill @ 3.5 mph, flat (no incline)
Posing: AM: 1 X 20 seconds each
PM: 2 X 20 seconds each
Thursday: Water: 1.5 gallon – Light Salt
Meal 1: 6 egg whites + ½ grapefruit
Meal 2: 6 oz fish + 2 cup veggies
Meal 3: 6 oz chicken + 2 cup veggies
Meal 4: 6 oz chicken + ½ grapefruit
Meal 5: 1 cups oats, 4 oz. sweet potato, 1/2 banana, 1 cups green beans, 1 tablespoon peanut butter
Training: Leg Flex 10 X 30
Cardio: AM & PM 20 min 3.5 flat
Posing: AM: 2 X 20 seconds each
PM: 2 X 20 seconds each
Friday: Water: 1.5 gallon – Lightly Salt Meal 1-3 and then cut Salt
Meal 1: 6 oz 93% lean beef + ½ grapefruit
Meal 2: 4 oz 93% lean beef + ½ grapefruit
Meal 3: 6 oz chicken + ½ grapefruit
Meal 4: 4 oz 93% lean beef + ½ grapefruit
Meal 5: 6 oz turkey + ½ grapefruit
Training: none
Cardio: AM & PM 15 min 3.5 flat
Posing: As necessary through the day
Saturday morning I fly from Birmingham, AL to Toronto
Saturday:
Meal 1: 4 oz 93% lean beef + ½ grapefruit
Meal 2: 2 oz chicken + ½ sweet potato
Meal 3: 2 oz chicken + 1/2 sweet potato
Meal 4: 2 oz chicken and 1 sweet potato
45 min before pump-up: Snickers bar or 3 rice cakes with natural peanut butter and a hot coffee or tea to bring out the vascularity
20 min. before Pump-up: sip some gator aid but not too much. You have lots of carb in you at that point so you should be nice and full and hard.
Water: Keep water high so the carbs have something to work with. Don't cut it back at all, keep to 1.5 gals. If it was still an AM thing I would cut back some, but not in this case.
Sodium: only what is in listed foods
