First of all I would like to introduce myself to those of you who don't know me. My name is DPSQUAT I'm married to Lisa. We have two wonderful daughters Nicole 6 and Kellie 2.5. I'm 34 years old and have been competing locally for 5 years. We live in **** just outside of ******* Oh. I train at Gold's gym in ********KY.
I had contemplating competing in 2002 but I had to get permission from my wife. I told her that I wanted to compete one last time and do the Jr Nationals in June. After some sweet-talking she conceded to my pleas. I first had to re-qualify. I chose the Indianapolis on June 1st with the Jr's on the 15th.
I started my diet in February 15th. At this point I was just trying to eat 4-6 meals a day cutting out fast food and increasing my water intake. My food plan at this point was pretty simple at this point. I would eat my wife's dinner still and have the left over for lunch. She prepares fairly healthy dinners and they went well with this stage of my diet
Meal 1 8 egg whites w/2 yol
1 cup of oats and toast with peanut butter
Meal 2 1 serving of mrx1
Meal 3 leftovers
Meal 4 mrx1
Meal 5 dinner
If needed I would have a protein drink at 9 p.m. I try to slide into my diet in stages that way it puts less stress on me! At this point I dint count or measure anything. I just tried to make good food choices and eat healthy. Cutting way down on sweets to maybe a treat once a week! I stayed like this until March 1st.
March 1st rolled around and I knew it was time to get busy from here I ate only CLEAN food choice and started to prepare all my meals. I still didn't measure any portions but kept an eye on my carb intake. My protein intake here was around 250grams per day and my carbs were 350 grams. Fat was added in with flax in the morning and what was in the chicken or fish I was eating. At this point I cut read meat out of my diet except once a week either Wednesday or Saturday night. Milk was cut out of my diet now and I started adding in my supplements. I have used liver tabs for quite some time and universal has a very affordable one. I also jacked up my intake of BCAA. Here I started using Schwartz's BCAA in VERY high dose's
I took 10 BCAA prior to training 10 during and 10 afterwards. I did this every day I worked out. The liver tabs were added at 4 per meal every day. I took a multivitamin/mineral twice daily also. And had a POST -workout drink of pro-whey and malto-dextrin with a banana! My training stayed the same throughout the diet until 6 weeks out!
Mon legs
Tues back
Wed off
Thurs chest
Friday shoulders arms
Sat legs
With this 2 on 1off 3on I was able to hit a different body part twice a week. I didn't train on Sunday at all. This was the day we went to church and did family things. I kept this rotation of eating up until April. I had started to get my metabolism in gear and my physique was taking shape. In April I started the dreaded weighing food portion and rotated my carbs at two days low one day high keeping my protein the same at 225 grams a day with solid food through out except a mrx1 with a banana post training I had gotten tired of making my own post drink and just went with Schwartz's pre-made MRP.
Carbs were two low days of 125 grams then one high day at 250. This change in my diet REALLY kicked in my metabolism and the fat was falling off. My training rotation was working great and I added an extra arm workout to try and bring them up! April 15 I started doing cardio on in the morning around 5 a.m. on an empty stomach except taking 15 BCAA and an ECA.
May rolled around and I really need to get on the Ball so to speak. Jeff Schuerman for one has always been there to help me when I was stuck at a plateau or just they're to listen to me gripe. Well a friend of mine David Stamper told me about a guy out west named WYLDE. WYLDE trains national level and a couple IFBB pros so I thought OK. After contacting him he gave me a plan to follow which was VERY close to what Jeff Schuerman and I worked out. WYLDEl suggested that I start doing cardio twice a day and bump up the calories to offset what was being used. He also suggested doing one-legged squats 5 days a week along with butt blasters 5 days a week at 100 reps each side for both excises. The diet did from may-June
MEAL#1
8-10 egg whites
1-cup oatmeal
Meal#2
10oz. Chicken breast
6oz. Baby red potato
1-cup green beans
Meal#3
6oz. Salmon
1 can green beans
Meal#4
6oz. Tuna (white albacore in mineral spring water)
6oz. Baby red potato
Meal#5(post workout)
8oz. Chicken breast
1-cup romaine lettuce or steamed veggies (fresh)
Meal#6
6oz. Salmon
6oz. Baby red potato
1-cup green beans or 1 cup steamed veggies
Meal#7
6oz. Chicken
I followed this and the supplement I were using were universal liver tabs at 6 each meal with 10 BCAA before my morning cardio 10 prior to training 10 during training and 10 after training. Would also take in 10 more just prior to my evening cardio. I followed this scheme until May 26th. Here I was one week out from my qualifier and started a carb deplete and water load
Meal 1: 8-10 egg whites and 1 serving oats
>
>Meal 2: 6-8 oz of chicken or tuna and 1 can green beans
>
>Meal 3: 6-8 oz chicken or tuna and 1 can green beans
>
>Meal 4 same
>
>Meal 5 6-8 oz fish and salad
>
>Meal 6: 6-8 oz of chicken or salmon
Monday: 2 gallons distilled water and last cardio session/low-carbs
Tuesday: 2 gallons distilled water no cardio/low carbs
Wednesday: 1 1/2 gallons distilled water no cardio last training session (full
Body minus legs
Thursday: 1 gallon distilled
Later 30 grams of low-glycemic complex every 3 hours (baby reds, yams, and sweet
Potaotes,yellow gold Finnish, oatmeal)
Friday: just sip distilled water (1 quart max) once again no training or cardio just rest with your legs
Up and stay with the carbs 30 grams of complex every 3 hours and at 9p.m.
Start eating 2-3 rice cakes with jam every 3 hours, as this will tighten you
Up and dry you out more!
Morning of show before prejudge: first thing in the morning pancakes with
Allot of syrup and 6-oz. steak! 2 hours before stepping onstage 1 carbo force
With 20grams of glutamine.
I won my qualifier and was ready to go to Chicago and compete. I was two weeks out and ready to go. ON June 2 (Sunday) I started to train seven days a week whether it was lifting or cardio I did something. Well on the Sunday the day after the Indianapolis I did legs and weighed 187 on Monday. Remember I just weighed 176 1/4 on sat. We made some adjustments to the diet as followed
8-10 egg whites
1-cup oatmeal
Meal#2
10oz. Chicken breast
4oz. Baby red potato
1-cup green beans
Meal#3
6oz. Salmon
1 cans green beans
Meal#4
6oz. Tuna (white albacore in mineral spring water)
4oz. Baby red potato
Meal#5(post workout)
8oz. Chicken breast
1 cups romaine lettuce or steamed veggies (fresh)
Meal#6
6oz. Salmon
4oz. Baby red potato
1-cup green beans or 1 cup steamed veggies
Meal#7
6oz. Chicken
I upped my one legged squats to 6 sets every day I was at the gym along with the butt blaster,
Cardio was at 1.5 hours a day usually 45 a.m. and 45 minutes p.m. I spayed on the liver tabs and BCAA throughout the whole time. The time for the Jr's was drawing near and I was getting nervous by the minute. I started to rethink the idea about me competing at that level. I had many that told me I could and maybe make the top ten. Me I just wanted to make the cut hear my named called out Saturday night and call it a year. I knew I could hang with them but to be in the top of the class was a different story. One week out I couldn't sleep at all. I was nervous and just wanted to get it over. I felt great but was still second-guessing my physique. I started my carb deplete like before Here is Mon and Tuesday eating plan
MEAL#1
10 EGG WHITES
MEAL#2
12OZ. CHICKEN BREAST
1-CUP GREEN BEANS
MEAL#3
8OZ. SALMON
1-CUP GREEN BEANS
MEAL#4
6OZ. WHITE ALBACORE
1-CUP GREEN BEANS, BROCCOLI, OR ROMAINE LETTUCE
MEAL#5
6OZ. SALMON
1-CUP GREEN BEANS, BROCCOLI, OR ROMAINE LETTUCE
MEAL#6
8OZ. CHICKEN
Monday I started running dandelion root to pull off some water. I started to become flat on WED and we made the following adjustment
MEAL#1
8 EGG WHITES
1-CUP OATMEAL
MEAL#2
6 OZ. CHICKEN BREAST
4 OZ. POTATOES
1-CUP GREEN BEANS
MEAL#3
6 OZ. SALMON
1-CUP GREEN BEANS
MEAL#4
6OZ. SALMON
6OZ. POTATOES
MEAL#5
4OZ. SALMON
4OZ. POTATOES
MEAL#6
6OZ. SALMON
6OZ. POTATOES
MEAL#7
6 OZ. CHICKEN BREAST
On Thursday prior to the show I cut the carbs down from weds to around 100. I was scared I wouldn't make weight on Friday morning.
Weighing in was a treat there were guys there from all over the country and everyone was looking great the middles were called and I got in line and waited my turn when my name was called I step on the scale and weighed 176-1/4. Holly cow I’m glad I didn't eat that morning. I felt I looked good based on the compliments I was getting from fellow competitors in the lthvy and hvywt classes. Once that gut-wrenching event was through I started to carb load gradually. Keeping an eye on my body and never gorging myself to keep my stomach from bloating. I went back to the meal plan I used on Wednesday.
Starting at 9pm on Friday I added in 3 rice cakes with jam and eat this every three hours all through the night. Around 7: 30 a.m. I ate pancakes with syrup and 6 oz. of sirloin steak. This meal really filled me out greatly.
This was the largest turnout for the Jr nationals. And with the extra amount of competitors caused for some delays in prejudging. I was told to be ready at 11 a.m. but didn’t step out on stage till after 2 p.m. This caused a little havoc in my carb up plan but, my body held on and I looked the best ever. Once prejudging was I went out to have a good meal and then back to my room to rest!
My wife and I headed back to the venue for the night show. I felt confident of my placing based on my callouts but there is still that skepticism. They introduced the competitor and as we exited the stage they pull off the top 5. Well I was pulled!! A sure thrill came over me and I knelt and thanked God for this day. The top 5 went back on stage for more comparisons then the pose down. Here I am in a pose down in my class at my first national show! As they called out the placing I stood there and smiled as I was awarded the 4th place trophy! I could believe. I just made the top 5! Tears of joy streamed down my face as I kissed the trophy walking off stage. I went to gather up my stuff and go out front and found my wife out in the crowd. As I picked her up to hug her we both cried! I couldn’t believe it still I made the top 5
I would like to thank Jim Riggs and everyone at Schwartz for all their support. To Jeff Schuerman for putting up with me pester him with questions. To Wylde for his guidance in dialing me in. Dave and Julia Stamper for keeping me from being a nervous wreck at the show. To my wife Lisa for tolerating me while on my diet and standing by me in my in devours. And with out my faith in Jesus none of this would have been possible
DP
I had contemplating competing in 2002 but I had to get permission from my wife. I told her that I wanted to compete one last time and do the Jr Nationals in June. After some sweet-talking she conceded to my pleas. I first had to re-qualify. I chose the Indianapolis on June 1st with the Jr's on the 15th.
I started my diet in February 15th. At this point I was just trying to eat 4-6 meals a day cutting out fast food and increasing my water intake. My food plan at this point was pretty simple at this point. I would eat my wife's dinner still and have the left over for lunch. She prepares fairly healthy dinners and they went well with this stage of my diet
Meal 1 8 egg whites w/2 yol
1 cup of oats and toast with peanut butter
Meal 2 1 serving of mrx1
Meal 3 leftovers
Meal 4 mrx1
Meal 5 dinner
If needed I would have a protein drink at 9 p.m. I try to slide into my diet in stages that way it puts less stress on me! At this point I dint count or measure anything. I just tried to make good food choices and eat healthy. Cutting way down on sweets to maybe a treat once a week! I stayed like this until March 1st.
March 1st rolled around and I knew it was time to get busy from here I ate only CLEAN food choice and started to prepare all my meals. I still didn't measure any portions but kept an eye on my carb intake. My protein intake here was around 250grams per day and my carbs were 350 grams. Fat was added in with flax in the morning and what was in the chicken or fish I was eating. At this point I cut read meat out of my diet except once a week either Wednesday or Saturday night. Milk was cut out of my diet now and I started adding in my supplements. I have used liver tabs for quite some time and universal has a very affordable one. I also jacked up my intake of BCAA. Here I started using Schwartz's BCAA in VERY high dose's
I took 10 BCAA prior to training 10 during and 10 afterwards. I did this every day I worked out. The liver tabs were added at 4 per meal every day. I took a multivitamin/mineral twice daily also. And had a POST -workout drink of pro-whey and malto-dextrin with a banana! My training stayed the same throughout the diet until 6 weeks out!
Mon legs
Tues back
Wed off
Thurs chest
Friday shoulders arms
Sat legs
With this 2 on 1off 3on I was able to hit a different body part twice a week. I didn't train on Sunday at all. This was the day we went to church and did family things. I kept this rotation of eating up until April. I had started to get my metabolism in gear and my physique was taking shape. In April I started the dreaded weighing food portion and rotated my carbs at two days low one day high keeping my protein the same at 225 grams a day with solid food through out except a mrx1 with a banana post training I had gotten tired of making my own post drink and just went with Schwartz's pre-made MRP.
Carbs were two low days of 125 grams then one high day at 250. This change in my diet REALLY kicked in my metabolism and the fat was falling off. My training rotation was working great and I added an extra arm workout to try and bring them up! April 15 I started doing cardio on in the morning around 5 a.m. on an empty stomach except taking 15 BCAA and an ECA.
May rolled around and I really need to get on the Ball so to speak. Jeff Schuerman for one has always been there to help me when I was stuck at a plateau or just they're to listen to me gripe. Well a friend of mine David Stamper told me about a guy out west named WYLDE. WYLDE trains national level and a couple IFBB pros so I thought OK. After contacting him he gave me a plan to follow which was VERY close to what Jeff Schuerman and I worked out. WYLDEl suggested that I start doing cardio twice a day and bump up the calories to offset what was being used. He also suggested doing one-legged squats 5 days a week along with butt blasters 5 days a week at 100 reps each side for both excises. The diet did from may-June
MEAL#1
8-10 egg whites
1-cup oatmeal
Meal#2
10oz. Chicken breast
6oz. Baby red potato
1-cup green beans
Meal#3
6oz. Salmon
1 can green beans
Meal#4
6oz. Tuna (white albacore in mineral spring water)
6oz. Baby red potato
Meal#5(post workout)
8oz. Chicken breast
1-cup romaine lettuce or steamed veggies (fresh)
Meal#6
6oz. Salmon
6oz. Baby red potato
1-cup green beans or 1 cup steamed veggies
Meal#7
6oz. Chicken
I followed this and the supplement I were using were universal liver tabs at 6 each meal with 10 BCAA before my morning cardio 10 prior to training 10 during training and 10 after training. Would also take in 10 more just prior to my evening cardio. I followed this scheme until May 26th. Here I was one week out from my qualifier and started a carb deplete and water load
Meal 1: 8-10 egg whites and 1 serving oats
>
>Meal 2: 6-8 oz of chicken or tuna and 1 can green beans
>
>Meal 3: 6-8 oz chicken or tuna and 1 can green beans
>
>Meal 4 same
>
>Meal 5 6-8 oz fish and salad
>
>Meal 6: 6-8 oz of chicken or salmon
Monday: 2 gallons distilled water and last cardio session/low-carbs
Tuesday: 2 gallons distilled water no cardio/low carbs
Wednesday: 1 1/2 gallons distilled water no cardio last training session (full
Body minus legs
Thursday: 1 gallon distilled
Later 30 grams of low-glycemic complex every 3 hours (baby reds, yams, and sweet
Potaotes,yellow gold Finnish, oatmeal)
Friday: just sip distilled water (1 quart max) once again no training or cardio just rest with your legs
Up and stay with the carbs 30 grams of complex every 3 hours and at 9p.m.
Start eating 2-3 rice cakes with jam every 3 hours, as this will tighten you
Up and dry you out more!
Morning of show before prejudge: first thing in the morning pancakes with
Allot of syrup and 6-oz. steak! 2 hours before stepping onstage 1 carbo force
With 20grams of glutamine.
I won my qualifier and was ready to go to Chicago and compete. I was two weeks out and ready to go. ON June 2 (Sunday) I started to train seven days a week whether it was lifting or cardio I did something. Well on the Sunday the day after the Indianapolis I did legs and weighed 187 on Monday. Remember I just weighed 176 1/4 on sat. We made some adjustments to the diet as followed
8-10 egg whites
1-cup oatmeal
Meal#2
10oz. Chicken breast
4oz. Baby red potato
1-cup green beans
Meal#3
6oz. Salmon
1 cans green beans
Meal#4
6oz. Tuna (white albacore in mineral spring water)
4oz. Baby red potato
Meal#5(post workout)
8oz. Chicken breast
1 cups romaine lettuce or steamed veggies (fresh)
Meal#6
6oz. Salmon
4oz. Baby red potato
1-cup green beans or 1 cup steamed veggies
Meal#7
6oz. Chicken
I upped my one legged squats to 6 sets every day I was at the gym along with the butt blaster,
Cardio was at 1.5 hours a day usually 45 a.m. and 45 minutes p.m. I spayed on the liver tabs and BCAA throughout the whole time. The time for the Jr's was drawing near and I was getting nervous by the minute. I started to rethink the idea about me competing at that level. I had many that told me I could and maybe make the top ten. Me I just wanted to make the cut hear my named called out Saturday night and call it a year. I knew I could hang with them but to be in the top of the class was a different story. One week out I couldn't sleep at all. I was nervous and just wanted to get it over. I felt great but was still second-guessing my physique. I started my carb deplete like before Here is Mon and Tuesday eating plan
MEAL#1
10 EGG WHITES
MEAL#2
12OZ. CHICKEN BREAST
1-CUP GREEN BEANS
MEAL#3
8OZ. SALMON
1-CUP GREEN BEANS
MEAL#4
6OZ. WHITE ALBACORE
1-CUP GREEN BEANS, BROCCOLI, OR ROMAINE LETTUCE
MEAL#5
6OZ. SALMON
1-CUP GREEN BEANS, BROCCOLI, OR ROMAINE LETTUCE
MEAL#6
8OZ. CHICKEN
Monday I started running dandelion root to pull off some water. I started to become flat on WED and we made the following adjustment
MEAL#1
8 EGG WHITES
1-CUP OATMEAL
MEAL#2
6 OZ. CHICKEN BREAST
4 OZ. POTATOES
1-CUP GREEN BEANS
MEAL#3
6 OZ. SALMON
1-CUP GREEN BEANS
MEAL#4
6OZ. SALMON
6OZ. POTATOES
MEAL#5
4OZ. SALMON
4OZ. POTATOES
MEAL#6
6OZ. SALMON
6OZ. POTATOES
MEAL#7
6 OZ. CHICKEN BREAST
On Thursday prior to the show I cut the carbs down from weds to around 100. I was scared I wouldn't make weight on Friday morning.
Weighing in was a treat there were guys there from all over the country and everyone was looking great the middles were called and I got in line and waited my turn when my name was called I step on the scale and weighed 176-1/4. Holly cow I’m glad I didn't eat that morning. I felt I looked good based on the compliments I was getting from fellow competitors in the lthvy and hvywt classes. Once that gut-wrenching event was through I started to carb load gradually. Keeping an eye on my body and never gorging myself to keep my stomach from bloating. I went back to the meal plan I used on Wednesday.
Starting at 9pm on Friday I added in 3 rice cakes with jam and eat this every three hours all through the night. Around 7: 30 a.m. I ate pancakes with syrup and 6 oz. of sirloin steak. This meal really filled me out greatly.
This was the largest turnout for the Jr nationals. And with the extra amount of competitors caused for some delays in prejudging. I was told to be ready at 11 a.m. but didn’t step out on stage till after 2 p.m. This caused a little havoc in my carb up plan but, my body held on and I looked the best ever. Once prejudging was I went out to have a good meal and then back to my room to rest!
My wife and I headed back to the venue for the night show. I felt confident of my placing based on my callouts but there is still that skepticism. They introduced the competitor and as we exited the stage they pull off the top 5. Well I was pulled!! A sure thrill came over me and I knelt and thanked God for this day. The top 5 went back on stage for more comparisons then the pose down. Here I am in a pose down in my class at my first national show! As they called out the placing I stood there and smiled as I was awarded the 4th place trophy! I could believe. I just made the top 5! Tears of joy streamed down my face as I kissed the trophy walking off stage. I went to gather up my stuff and go out front and found my wife out in the crowd. As I picked her up to hug her we both cried! I couldn’t believe it still I made the top 5
I would like to thank Jim Riggs and everyone at Schwartz for all their support. To Jeff Schuerman for putting up with me pester him with questions. To Wylde for his guidance in dialing me in. Dave and Julia Stamper for keeping me from being a nervous wreck at the show. To my wife Lisa for tolerating me while on my diet and standing by me in my in devours. And with out my faith in Jesus none of this would have been possible
DP
, post one !
