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I was asked to share what I did the final week this year. Below is an excerpt from an email to another Beverly competitor as we were trading comp notes this spring.

Here is my last week leading into the NPC Midwest Grand Prix this past May. It was the first of two shows I did, they were one week apart.

I competed as a middlweight which was a goal I set two years ago. No NPC comps until I can be a competitive middlweight.

I won the middleweight novice and took third in the open.

The day of the comp I was 163. Last NPC comp I was a lightweight and 154.

I am not a fan of cardio so I let diet take care of most of the fat loss.

Water was high the entire last week.

Enjoy



Here it is *********************************

I always look crummy the Wednesday before a show. Tuesday I started loading water.

Diet

Diet was normal Beverly pre comp low carb up until Wednesday. Wednesday I added a carb meal as meal 6. It was my normal carb up. Not larger. Water was high. About three gallons.
Usually I start bumping this up on Sunday but had some meetings for work and had
to go in to our office (45 minutes no place to take a leak) and did not want to
deal with dying to use a restroom. Potassium 1 99mg tab every other hour.

Thursday
Normal meal one including the eggs. 3 meals of beef (6-8 oz) and grapefruit. One
MP chocolate shake. Still drinking tap water. .75 of normal carb up at the end
of the day. Used some salt today. Upped potassium to 1 99mg tab every hour.

Friday
Beef and grapefruit all day. Had whole grapefruits almost every meal. Ate 5 meals.
Potassium double to two per hour. Water switched to spring no sodium still at 3
gallons. 1/2 cup of oatmeal with 1/2 scoop vanilla MP before bed. Had about two
oz of red wine as well. Mixed goo and could not help but have a few spoonfuls before
bed. Stuff is evil I swear. Used regular PB.

Saturday
8 oz steak. 1 whole egg. 1 whole grapefruit. Spring water, probably had a gallon
and a half all day. Also had a few cups of coffee made with spring water and 2
cups at ruby Tuesdays in the afternoon.. A pinch of salt on the eggs. PUt Dream
Tan on. Potassium 2-3 per hour all day until bed. Beef and grapefruit three hours
later. 2 hours before taking stage started eating goo. Had three mini snickers
between this time and takign the stage. Right before pumping up ate a large snickers
bar. Mid afternoon had a fatty burger patty and some tomatos at Ruby Tuesdays.
Grapefruit one more time. Backstage the goo was gone from prejudging, purposely
mixed half of what I normally would for fear of over doing it. Had a few cookies
that were put out back stage for the competitors. Two small snickers and a large
snickers then back on stage.

****I wake up hard and dry. By midafternoon I start losing definition regardless
of what I do with my water. This year I kept it high and felt better. Still smoothed
out at the same rate as I remember. I asked Mark Ritter about this on Friday as
I had to place an order. He said not to drink water on Saturday

Post show
10 oz steak. Large sweet potato with butter and brown sugar. Soup, bread and chicken
quesadillas. On the way home McFlurry from McDonalds.

Supplements
6 Ultra 40 per meal until Friday
Friday I took about 10 per meal and probably took in about 60
4 Muscularity per meal until Friday
Lean Out, Energy Reserve a few every few hours. Did not realy count
Creatine Select 1 scoop per meal starting on Wednesday
Ultra C 4 spread through out the day on Friday
Advanced Anti Oxidant 4-6 with each carb up Wed and Th
Super Pak with Meal 1
Synegy 8 before bed and upon rising, took a double dose before prejudging
Glutamine Select, 4 scoops prejudging and pre night show
Calcium 1200mg per day


Training
whole body on Mon,Tu, and Wed
Cardio on Mon and Tu, nothing fancy all of about 12 minutes worth. Was dragging
on Tuesday so the intensity level was about 0. ****This was the most cardio I did in the last two years of competition and it was still a handful of times all of comp prep.

Posed every day and tried to get some in every few hours. Same with music routine.

This message has been edited. Last edited by: ETX,

Thanks Ray, others will also appreciate your sharing. After I read it over carefully I may send you a few questions.