Contest Prep 101, Part 2

How to keep progressing toward your ultimate goal of stepping onstage in the best shape of your life.

Per Bernal

SAMPLE MEAL PLAN

  • MEAL 1
    • P | Whey/casein protein powder mix (approximately 2 scoops) 
    • | Oatmeal (2.3 oz uncooked)
    • F | No added fats 
  • MEAL 2
    • P | Chicken breast (6.4 oz cooked) 
    • C | Brown rice (5 oz cooked)
    • F | No added fats
  • MEAL 3 (PRE-WORKOUT) 
    • P | Tilapia (7.5 oz cooked) 
    • C | Large mixed salad
    • F | Olive oil (1 tbsp) 
  • MEAL 4 (POST-WORKOUT)
    • P | Whey protein powder (approximately 2 scoops)
    • C | White potato (10 oz cooked) 
    • F | No added fats 
  • MEAL 5
    • P | Top-round steak (6.4 oz cooked)
    • C | Sweet potato (4.1 oz cooked) 
    • F | No added fats 
  • MEAL 6
    • P | Casein protein powder (approximately 2 scoops)
    • C | None
    • F | Natural peanut butter (2 tbsp)
  • TOTAL = PROTEIN: 285g | CARBS: 165g | ESSENTIAL FATS: 28g 

SUPPLEMENTS

Here is a list of very basic supplements proven effective (both scientifically and in the trenches) at promoting greater muscle retention, increasing strength and power, enhancing muscular endurance, and improving general health (worth considering when under the increased stress of competition prep).

  • CREATINE
  • BETA-ALANINE
  • BCAA
  • MULTIVITAMIN/MINERAL
  • FISH OIL
  • L-LEUCINE

In the next phase of prep, I will add two more supplements to aid in revving up the metabolism to further ignite the fat-burning process, while also increasing energy, focus, and vasodilation (the “pump”) during workouts. These will include:

  • PRE-WORKOUT
  • THERMOGENIC FAT BURNER 

SUPPLEMENT ADJUSTMENTS

Personally, I do not favor pre-workout products that amp me up and overstimulate me, especially when I am also utilizing a fat burner. I prefer pre-workout products that contain ingredients that increase blood flow to the working muscles and provide a maximized pump. When blood flow is enhanced, there will be a greater delivery of nutrients, hormones, and oxygen directed toward the target muscles.

Some effective ingredients to look for when the goal is to maximize the “pump” are citrulline malate, beetroot extract, agmatine sulfate, red wine extract, and glycerol.

When it comes to fat burners, you must first make sure that your heart is healthy and that you can tolerate the stimulants often associated with these products. The goal is increased metabolism, fat burning, energy, and focus, without side effects such as jitters, racing heart, anxiety, or overheating. Research these supplements carefully and never use more than the label directs. If negative side effects occur and persist, please stop using that particular product. You cannot get onstage from a hospital bed! 

 

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