Here I am, sitting in Florida, thinking over my diet. Thirty weeks of hell! Really though in comparison to other contest diets I’ve followed, this diet was a piece of cake. My last diet in 1994 for the Mr. Cincinnati was a low-fat, cycle carb diet that consisted of 3 low carb days with 400 grams of protein and 40 grams of carbs with fat as low as I could get it.
My two high carb days were 400 grams of protein and 300 grams of carbs with fat still as low as possible. This went of for twelve weeks. Prior to this I had dieted on a low fat diet for a long period of time just to get in shape to start this diet.
This year I knew the level of competition was going to be higher than in the past so I decided to see Roger and Sandy. I’m very glad I did!
When I went to see them the first time my bodyfat was around 16% (yes I was fat)! It was pretty embarrassing posing at the percentage of bodyfat. Three days later Roger sent me a fax, but it did not seem like any diet I had seen in the past! 4000 calories! I consisted of 400 grams of protein, 170 grams of carbs, and the rest... Fat! Yes fat, I’m talking about steak, ground beef and even heavy whipping cream in Muscle Provider protein drinks. He also put me on a Super Pak multi-vitamin to provide essential nutritional co factors for fat loss and muscle gain along with Ultra 40 liver tabs. This nutrition plan brought my bodyfat down from 16% to 7.2% with no change in diet and only 45 minutes of cardio a week.
At this point my bodyfat percentage drops began to slow so Roger and Sandy cut my calories to 3500 and raised my cardio to three twenty-five minute sessions per week. I remained on this routine for about three weeks, then we went down to 2800 calories.
At about five weeks out, Roger cut me back to 2400 calories. At our next weekly meeting I told Roger that I had run a mile and it was not too bad. By the time I left that day, Roger had me running a mile five times a week. It was horrible as depleted as I was, but boy did it work! I really tightened up from it. We kept this up until three days before the Mr. Indianapolis.
Roger took me down to 2200 calories for one week and I went back to running and my other cardio work. I was feeling pretty rough about this time! Being a personal trainer I have to be upbeat all the time. At 2200 calories it is very hard to be upbeat.
At the 1994 Mr. Cincinnati I did a 2 1/2 day carb load consuming 1200 grams of carbs. This caused me to bleed over the water. For the Ohio I did a slow carb load the final week, I steadily increased my carbs from 50 grams on Sunday up to 250 grams on Thursday. Friday, I ate 100 grams of carbs (two sweet potatoes) and began a fat-load just like before the Indianapolis.
Everything was identical to the Indianapolis for the Ohio on the day of the show. The only difference was I supplemented a whole bottle of Density and whole bottle of Muscularity for the show. Roger explained the increased insulin levels from the carb load would drive the aminos into the muscle, actually increasing the amino content of the muscle I believe these two supplements, used together at the right point in time made me significantly harder.
As it turned out I did not win the overall at the Ohio. I did, however, win the light-heavy weight class unanimously. I was really quite happy with this to be honest. If there is one lesson I learned this year it’s DO NOT GET FAT! You have to diet too long and sacrifice too much muscle. I plan on staying under 10% year round from now on.
In closing I would like to thank Roger and Sandy . They are the best at what they do. They are good people and good friends. You can bet I'll be back with them next year.