This article is about how I peaked for the 1996 NPC Jr. Nationals Bodybuilding Championships where I placed second out of nineteen competitors in the Middleweight Class.
With a body weight of 213 lbs., I started my pre-contest training and diet at 20 weeks out. My goal was to lose 1 to 2 lbs. per week until one week out, then to hold my condition as I filled out the las week. Starting 20 weeks out would allow me to lose fat while maintaining the muscle I had worked so hard to achieve in the past year.
I did cardio 25-30 minutes in the morning before breakfast and 20-25 minutes in the evening. My favorite cardio is the bike. If I got bored with the bike I’d walk. But, 3 days out I stopped all cardio.
My training schedule was 3 days on, then 1 day off, then 2 days on and 1 day off. I split my body over 3 days. For example:
Day 1: Chest and Arms
Day 2: Back and Shoulders
Day 3: Legs
I only did 8-10 sets per large body part and 4-6 per small body part. I believe in intensity and not volume. Reps stay around 10-12 most of the time.
My diet consisted mainly of chicken, tuna and Muscle Provider for my protein and yams, rice cakes and mixed veggies for my carbs. My protein stays at 1 grams per pound of body weight. I believe in the rotation of calories every 2 day mainly in the form of carbs, less on low days and more on high days. A low carb day for me is 90-110 grams and a high is around 200 grams. Most of the time my diet was made up of 45-50% of protein, 25% of carbs and 20-25% of fat, in the form of flax-oil.
The supplements I used, besides flax-oil and Muscle Provider were Ultra-4, C-1000 and Ripped-Fuel.
Supplement and diet manipulation the last 2 weeks
At 2-3 weeks out I drop Muscle Provider and use chicken in its place. Also, at this time, I incorporate Beverly International’s Density Aminos to give me extra hardness in my muscles.
- Two weeks before a show I manipulate my carbs as follows:
- Mon. & Tue: 100-120 grams of carbs
- Wednesday : 200 grams of carbs
- Thursday : 225 grams of carbs
- Friday: 225-250 grams of carbs
- Saturday: 250-300 grams of carbs
- On Sundays I cheat, yes cheat, and I cheat all the way to the show. Believe me, this will speed up and work wonders on your metabolism.
- My protein stays at 1 gram per pound of body weight except on contest day.
Diet for Pre-judging/Contest Day:
I do eat steak the night before pre-judging as well as between prejuding and the finals. This is the only protein I eat on pre-judging day. I eat carbs every 1 ½ hours.
I lay in the sun 1 hour a day at least 5-6 days a week the last 6-8 weeks prior to the show. For contest tanning I use Pro-Tan Mousse and Dream Tan, recommended by Sandy and it worked fantastic. Sandy really knows how to get best artificial tan to look natural. I highly recommend her for this procedure.
Posing practice was daily for the facing and mandatories, usually 2-3 time a day and this is the truth, anyone who know me will attest to that!! Believe me, posing is the missing link for many competitors.
Water and Sauna
Until 2 days out, my water intake stays 1 to 1 ½ gallons a day, then it goes down to ½ gallon a day. Also, the sauna is a valuable tool when you’re trying to accomplish the "dry" look. If I feel I need to sauna, I do this the day before pre-judging for 20-30 minutes. The length of time I spend in the sauna is determined by how I feel.
I own a personal training service with my fiancee, Angi DePrez, known as "Physique Consultants". We offer personal training to general fitness clients and also work with several bodybuilders who have received great results in competitions. For example, our clients include: » ‘95 Mr. Cincinnati
‘95 Mr. Ohio Valley
‘95 Novice Northern Overall Champion
‘95 Battle of Rising Stars Overall Champion
‘95 Gold Cup Women’s Overall Champion
- 1996 NPC Jr. National Contest results
- July 12-13th, 1996 Orlando, Florida
- Brian Dawson
- Jeff Schuerman
- Robert Lopez
- Winston Phinazee
- Lou Lackey
How to Design Your Personalized Supplement Stack:
» Supplement Profiling Part 2
First, get your training right. Make sure that you concentrate on the
Big Exercises bench press, squats, hang clean, rows, military press, dips, chins and curls.
You don’t have to do a bunch of other stuff. Big results come from the
Nutrition is paramount. You don’t have to eat like a competition bodybuilder. You do need adequate nutrition and an abundance of calories to gain appreciable muscle and strength.
Also, special thanks to Jeff for holding me accountable– Shelli Jones