TO get my pre-contest regimen in order. So, last week I started cleaning up the diet, dropping any cheat meals, dropping any "bad" condiments. This past Saturday marked the 16 week point for the first show I plan on doing.

Due to some diet "experimentations" I put on a couple more pounds of "not muscle" than planned this off season, so, to get things kick started, I talked to Mark R and we (OK mostly Mark...) came up with this little plan for the first 2-3 weeks:

The changes at the bottom are based on this diet:

236lbs, 9.8%BF

Meal 1: 2 eggs, 4 whites, 5 oz lean beef, 1/2 cup oatmeal, 1 tsp flax

Meal 2: 4 scoops MP

Meal 3: 5 oz beef, 5 oz chicken 1 cup brown rice, 2 cups green beans, 1 tsp flax

Meal 4: (preworkout) 3 scoops MP
Meal 5: (postworkout) 3 scoops MP

Meal 6: 10 oz chicken, or 8 oz steak, big salad, 1 tsp flax

----------------- Changes for 16 weeks out -------------

Mon: Drop all fats (no flax, no yolks)

Tues: Drop all carbs (basically like a non-carb day on the fat burn, carb up meal diet) replace oatmeal with 1 grapefriut, drop the rice

Wed: Normal as listed above

Thurs: Drop fats like Monday

Fri: Drop carbs like Tues

Sat: Normal as listed above

Sun: Normal as listed above

I am excited to get things moving and will let you all know how things are going. I feel OK today (first non carb day) however I have to deadlift tonight

Rock on !!

Hey Dewayne,

I wish you the best of luck. I am going to be cheering you on the whole process and have faith that you will be at your all time best in 16 weeks.

Looks like you have an awesome game plan. Look forward to hear how you do.

Jeremiah

Dwayne,

236 lbs at <10%... very nice! Looks like you've been packing on some quality mass this past year. Do you expect to get down to LHW, or will you just see where you land at the end of 16 weeks?

Good luck, and keep us apprised of your progress!

Tom

Thanks Jeremiah..I will give it my best shot.

Tom..I will wait and see as far as weight class, doesn't matter to me. All that really matters is that I am a better BB'er than I was last year, and I hope to come in heavier and bigger than last year. I have been doing heavy compound movements and believe I put on some good muscle. But, I will let the diet do its' thing and see where I end up! The September show is kind of a warm up to the Natural Northern on 10/2. If all goes well with the both of those, and I can convince my wife to go to Cinncinati with me, I will do the Monster Mash on 10/30.

Thanks!

Dwayne

Dwayne,

Good luck bubba, and I see your starting better off then I am. After I retired last year I kind of gained...alot! I started my diet 3 weeks ago and so far have lost nada, zip, nothin! I went back on my usually successful start plan and over the last 4 years it worked like a charm, but now... not so good. Two problems, I am over 40 now, and I normally never go over 180 (on stage around 165) and I am just over 190 this year. Before I spazz and start messing things up I decided to go back to Beverly and have them do the thinking and tinkering for me. As much as I have learned the one thing I notice is when its me I do all the things I tell others not to do. Thats why I love Beverly so much, no thinking and I end up 100% every time. Still have 16 weeks till my first gues poseing and 17-19-20-22-and 24 for my shows so I hope to be doing fine. I'll be going through this every step of the way buddy, so we can comiserate together on the board Good luck, and I know you will hit it on show day!

Sully

Thanks Sully....I think my kick start is working, I was at 228 this morning, and will check the BF later this week or next. I was telling MarkR that I have a weird body, I hold about 95% of my fat on my waist - since I used to be large in that area. Once I get the ball rolling it will come off the waist, I just need to relax until that happens.

I am doing a small INBF show as the first one, I want to try a few things different for that one and see what happens. I might hit you up for some pointers!! We endos have to stick together!!

Dwayne

Best of luck to you Dwayne, i am the same with you on the waist issue...You looked awesome from the pictures in the article (btw, thanks for sharing your experience) and i believe you will only get better!!! Go get it!!!!


James

Thanks James...And no problem on sharing what I have been through. That's what this board and it's members are all about. It's cool.

Have a good one....

Dwayne

Good luck Dwayne!!!!!

I, too, am doing the 10/2 show - my first I'm a little freaked out by the whole thing. Started the diet and training today.

Excellent !!!!!!

And good luck to you as well. I will see you there !! What are you doing? BB, Figure???

I'm doing bb. (by the Grace of God, that is! )

Rock on!!!

For Dwayne & Biker Chick: I am also doing the Oct. show in cleveland, if you are looking for a good warmup show there is the Tri-States on Sept. 11 in Erie Pa. it is a national qualifier and an excellantly run show.

Excellent! I am planning to do a new show in Youngstown on 9/11, the Karen Miller Klassic. It's an INBF show.

AWESOME!!! I won't be competing at either, but I'll sure go sit in and watch. Thanks!

All...The diet above did a good job moving me in the right direction. At the end of last week, I was 223lbs, and dropped 2 inches off the waistline. I am in a bit of turmoil as it relates to my BF analysis. The woman who has been doing it for me for over a year, is going on maternity leave, I am trying to transition to another person, but as you know, everyone does it differently. For now, I am relying on a combination of the mirror and my good old tape measure. As of this week, I flipped onto the fat burn plan.

Meal 1
1/2 grapefruit
6 oz beef
2 eggs, 4 whites
1 tsp flax

Meal 2
3 scoops MP
1 scoop 100% egg

Meal 3
10 oz chicken
2 cups green beans
1 tsp flax

Meal 4 - preworkout
3 scoops MP

Meal 5 - post workout
3 scoops MP

Meal 6
10 oz chicken, or 8 oz steak
big salad
1 tsp flax

Mon & Thurs - Carb meal as 7th meal

Supps
AM 30 min Before Breakfast: 8 Synergy, 3 Lean Out
With Breakfast: Superpak
All Meals: 4 Mass, 6 Ultra 40's
Before Training: 8 Synergy, 3 Lean Out, 5g creatine, 10g glutamine
After Training: 8 Synergy, 5g creatine, 10g glutamine
22 Muscularity before and during training
3 Metamucil Fiber caps with meal 1 and 6

Hey All...I am coming up on 7 weeks out. As of this morning I was 210lbs, and I have dropped a total of 3.5 inches off the waist line. Things are coming together nicely. My most rewarding moment up to now was the past 2 weeks. Virutally no change in weight, but dropped a half inch off the waist.

The diet is the same as listed in the above post with the following 2 changes starting this week:

1. Dropped meal 6 on Mon & Thurs, have carb meal as meal 6.
2. Added 3 Lean Out and 1 Energy Reserve 20 mins prior to each meal.

No change in cardio at this point. I started posing last week holding for 30 secs, once through the mandatories. I will increase to 2 runs through the mandatories and work up to 60 sec holds. I will also hold the relaxed position for extended periods.

My wife tells me that I haven't been "too" bad yet. This time feels a little different. I am extremely busy at work, and my wife and I have been doing a lot together. So, I don't have time to sit around and think about it. And honestly, I have a few moments, but I don't feel too bad at all. I can't believe I have been on my diet for 10 weeks. It's cool.

Anyway, that's about it....

Rock on.

Hi Dwayne,
your starting weight was 236just under 10% bf, you say now your 210 lbs still 7 weeks out. Maybe my math is incorrect but shouldn't you be stepping on stage 212lbs?

I thought to shed 1% of bodyfat one needs to loose 4 lbs. (factoring no muscle loss into the equation)

Well...As I mentioned above, I haven't had good success with the people doing my BF this year. So, I was probably over 10%. I am an endo and spent most of my years being pretty fat, and not eating right. This is my 2nd year of competing, and even though I have stayed fairly lean compared to what I used to be, my body still has it's old tendencies. Getting my body to burn the fat with absolutely no muscle loss isn't all that realistic for me. I think I am doing a little better this year than last, we'll see in a few weeks.

Dwayne