Hey all!

I was wondering if you could give me a little feeback on my final week plan. My contest is 2 weeks from saturday. I will be comming in a little soft, but it's my first show and i'm just trying to learn just a little bit on this one.

This is my current diet:

Meal 1
6 Egg whites
5oz chicken
1/2 grapefruit

Meal 2
6oz Venison
1c veggies
1 tbsp udos

Meal 3
8oz chicken
1c veggies
1/2 tbsp udos

Meal 4
4oz tuna or chicken
1 scoop whey
1/2 tsp. udo's

Meal 5
8oz chicken
1c veggies
1 tbsp udo's

**Carb-up Meal: 1 meduim sweet potato (8oz), 1/2 cup oatmeal, 1 cup green veggies. Replacing Meal #5

I am also doing cardio every day and 2x on non training days.

Here is my plan for the final week...

Sunday:
Diet: Same - Low Carb as usual
Water: 3 Gallons
Cardio: Double day. AM-HIIT PM-Moderate 45min
Posing: Min. 45min

Monday:
Diet: Same - No PM carb-up meal
Water: 3 Gallons
Training: Full Body Workout (minus Quads)
2 - Chest/Back Supersets
1 - Bi/Tri/Delt Triset
1 - Hammys/Calves superset
-Each done 80% normal weight
-Each have 3 sets
-60 between sets
Posing: Minium 45min
Cardio: Possibly 40 min in the morning? Moderate?

Tuesday:
Diet: Same
Water: 3 Gallons
Training: Same as above however 70% normal weight and 30 seconds between sets
Posing: Min. 45min
Cardio: Possibly 25min in the morning? Moderate?

Wednesday:
Diet: Carbs increased 50% above normal 'carb-up meal' So roughly:
12oz sweet potatoes
3/4c Oatmeal
Potassium: 1 99mg tab every other hour
Sodium: Kept low
Water: 2 Gallons
Training: Same as above only 60% normal weight and No rest between sets
Posing: 45min minimum
Cardio: None? Or possibly some very light stuff
Begin applying Pro Tan

Thursday:
Diet: No veggies. Us as much lean beef or fresh chicken as possible in place of frozen chicken (stuff bagged), egg whites and tuna. No veggies. Carb up meal would be the following:
10oz sweet potatoes
1/2c Oatmeal
Potassium: 1 tab every hour
Sodium: As low as possible
Water: 1 Gallon
Training: N/A , all posing
Posing: 1 hour
2 coats of pro tan: morning post shour and evening post shower

Friday:
Diet: Normal low carb diet, however subsitituing 1/2 a grapefruit for every servering of greens.\
Potassium: 1 (maybe 2) every hour
Sodium: Low - None
Water: Tad bit lower than Normal intake to 3pm then just sipping.
Training: N/A
Posing: 1 Hour
Apply pro tan same as thursday

Saturday:
Diet: Diet same up to show. Not sure how to time the Pre-Pump up meal (the one that is high in fat and sugar.) Probably put it down just before pump up. Something to the effect of using PB, Honey, a couple scoops of Whey and maybe a snikers bar and then eat that 2tbsp at a time every hour up to pump up?

The diet between pre-judging and night show is a little hazy as well. A little help or ideas would be appreciated.

Thats about it. Some general notes: I'm going to try and substitue as much Lean Beef (Ground Round or Trimmed round steak) as I can for meals.

I'm bumping up my Lean Out / ALCAR intake.

1. Do not train legs 10 days out.
2. No greens or "veggies" after Wednesday
3. Planing sodium manipulation? Need to cut out egg whites from Thursday on. Tuna? Should be low sodium.
4. Friday's meals should be beef and grapefruit only until the final meal. The amounts are also very small.
5. Use Pro-Tan for an undercoat and apply Dream Tan.

Your last workout should be Wed. All of your workouts from Sunday on should be just for pump, then followed by posing.

Saturday's breakfast about 3-4 hours from prejudging are usually pancakes, syrup, butter and OJ for some. Dave Henry loved that for breakfast!

Frank

Frank...what do you suggest for breakfast if one does not eat pancakes ? I do not eat wheat products so I am not going to eat it the day of my show ! I made the sweet potato pancakes last show. And I have had a simple bowl of oats in the past too.

LT,

Val told me to give you the wrong advice so she could come out ahead!

J/K, as you well know.

Val didn't like the sugar overload, either. The sweet potato pancakes did well for her. Honestly, I think that will be your best bet. Talk with Val and double check what she did that last time. She took home enough trophies!

Best wishes, LT!
Frank

Hey Frank..Brochas & I don't compete in the same Division so we are Safe sharing secrets. I started off in Figure, switched to one BB show where we stood on stage together and then I switched back to Figure.

I will see V. today. She is on stage, i am watching today. In 4 weeks we will be at the same show in Buffalo.

AWWWWWHHHHGGGG! I can't go to that one! Well, I know you guys talk quite often and I think the best one is sweet potato pancakes. For a little flavor, use some honey. After all, you'll be using the Goo, right?

Hope Val does well. She looked fantastic in Pittsburg last Nov. and I have pictures to prove it!!!!

Great going, ladies.

Frank

I do not Goo.......