Contest Prep Log

**joedemarco** · 05-27-2009, 03:33 PM

Thought I'd start a contest prep log in this section for anyone interested.

I've probably trained harder over the past two years then I have my entire life. Since my lightweight masters nationals win, I have maintained a strict nutrition program for building muscle while continuing to lift consistently and heavy (as always...lol). I have experimented with several nutrition plans over the past two years and have learned a lot (guess you're never to old to learn!). I also feel that I've built some good quality muscle and have been feeling really strong.

My goal for 2009 is to compete in September at Team Universe. Weigh ins for the event will be 16 weeks from tomorrow. Over the past couple months, I've made small changes to my nutrition program. About 3 weeks ago, I also began regularly scheduled cardio.

One major change that I've made over the past few months, was to add eggs, fish and whey in my nutrition program. I had been on a vegan diet for the past 3 years or so.

My current training split is as follows:
Monday: Legs
Tuesday: Chest/biceps
Wednesday: Off (cardio)
Thursday: Back/calves
Friday: Off (cardio)
Saturday: Shoulders/triceps
Sunday: OFF

I also perform cardio on T, TH & Sat. for shorter duration.

My current nutrition program looks like this:
Training Days:
Meal #1: 5 eggs (one whole, 4 whites), TBSP PB
Meal #2: Scoop whey (post lifting)
Meal #3: Scoop whey/TBSP PB (after cardio)
Meal #4: 8 oz. Tilapia/mixed veggies
Meal #5: Scoop whey/TBSP PB
Meal #6: Scoop whey/TBSP PB
Meal #7: 8 oz. Tilapia/mixed veggies/TBSP PB
Meal #8: 5 eggs (one whole, 4 whites)

Non-training:
Meal #1: 5 eggs (one whole, 4 whites), TBSP PB
Meal #2: 2 Scoops whey/TBSP PB (after cardio)
Meal #3: 8 oz. Tilapia/mixed veggies
Meal #4: 2 Scoops whey/TBSP PB
Meal #5: 8 oz. Tilapia/mixed veggies/TBSP PB
Meal #6: 5 eggs (one whole, 4 whites)

Currently, at this point in training, I believe I have never looked this good 16 weeks out from a contest. I am at about 165 pounds. I am not one to step on the scale to frequently. I go more by how I look. However, when you have to make a weight class, you do have to occasionally step on.

I will be trying to keep this post updated as my training progresses.

**HeavyDutyGuy** · 05-27-2009, 05:05 PM

Looks great! How much cardio do you work up to? Did you build mass on the Vegan diet? I've heard that's difficult to do.

**joedemarco** · 05-28-2009, 09:30 AM

Originally Posted by HeavyDutyGuy

Looks great! How much cardio do you work up to? Did you build mass on the Vegan diet? I've heard that's difficult to do.

On training days (T, TH & Sat), I am up to 35 minutes per day. On non-training days (W & F), I am up to 45 minutes.

I perform incline treadmill at just enough speed/incline to bring my heart rate up to fat burn levels based on the karvonen formula. In my case, that's 135/bpm. Currently, that means 6.0 incline and 3.7 mph.

In regards to diet, I never had trouble increasing strength/muscle with my vegan diet. I had it down to a science and it worked pretty good for me. It was a tough decision to change it up recently, however I am comfortable with my decision and I feel great. I've never looked or felt better than I have the past several months.

**GerryT** · 05-28-2009, 01:55 PM

Best of luck, Joe. Team U is a prestigious show, and you would do really well, I'm sure. Best of luck and expect to be there to cheer for you.

**joedemarco** · 05-29-2009, 06:23 PM

Originally Posted by GerryT

Best of luck, Joe. Team U is a prestigious show, and you would do really well, I'm sure. Best of luck and expect to be there to cheer for you.

Thanks, Gerry! I appreciate the support!

**esplendido** · 05-29-2009, 07:12 PM

Joe, do you have a Q&A thread here yet?

**joedemarco** · 05-30-2009, 01:36 PM

Originally Posted by esplendido

Joe, do you have a Q&A thread here yet?

No, but would be more than happy to turn this into one or start a new one. Thanks.

**ricker35910** · 05-30-2009, 03:17 PM

looks good keep us posted on your progress

**joedemarco** · 05-30-2009, 07:37 PM

Originally Posted by ricker35910

looks good keep us posted on your progress

Thanks, I will! Hopefully, I can get some progress pics taken in the next couple of days to post.

**joedemarco** · 06-01-2009, 12:16 PM

Had an awesome leg workout this morning. I believe it was the result of watching Tom Platz videos on youtube.com last night. I was hoping it would help my leg workout this morning and it did! If you haven’t seen it yet, watch the video of Tom Platz squatting 500 lbs. for 23 reps! (And he buries every since rep). It is unbelievable!

I am 16 weeks (technically 15.5) out from Team Universe. For whatever reason (probably because I’ve always done it this way for the past 20 years), I always make my contest prep changes on Monday. So, for this week, I have made the following slight changes to my workout/diet.

In regards to cardio, I am increasing each of my 5 cardio sessions by 5 minutes. This brings my workout day cardio up to 40 minutes and my non workout days up to 50 minutes. In regards to my nutrition plan, I’ve taken out my two servings per day of mixed veggies and replaced it with straight broccoli or small salads (salt, pepper and vinegar).

I’ve been feeling great with essentially no carbs in my diet. I continue to make strength gains and have never been so full and lean at 16 weeks out.

**esplendido** · 06-01-2009, 12:29 PM

Be sure to check out Joe's Q&A thread here in the Masters Forum, too!

**joedemarco** · 06-04-2009, 09:49 AM

Took a couple quick pics last night. Not the best lighting and the pics seem a little blury. Oh well! Hopefully, over the next couple of weeks I can get some better full body shots at my gym. Team U weigh ins are 15 weeks from today (if I'm doing my math correctly..lol).

**Neal Grossman** · 06-04-2009, 10:35 AM

Joe,

As I told you, I am interested in seeing how your change in diet plays out over this contest prep. Your motivation to come in at your all time best should not be underestimated either. Keep the updates coming.

Neal

**joedemarco** · 06-08-2009, 12:27 PM

Time flies when you're having fun...I'm about 14.5 weeks out from Team U and all is going well. I feel great and have been making great progress each week.

My philosophy is to continue pushing heavy weight all the way through my contest prep. My strength has been good so far. On my most recent back workout, I was able to work up to 295 for 3 sets of 6 on bent over barbell rows (reverse grip).

Today was leg day, and I had a strong workout. I usually have a set plan for my workouts, however, I do "go with the flow" sometimes. Today was one of those days. I started squatting and it felt really good. When all was said and done, I looked at my notebook and saw that I performed 12 sets...lol!

In regards to cardio, I will be kicking up all cardio sessions this week by 5 minutes. That means that non-training days will be up to 55 minutes and training days will be up to 45 minutes.

My current nutrition plan looks as follows:

Training Days:
Meal #1: 5 eggs (one whole, 4 whites), TBSP PB
Meal #2: Scoop whey (post lifting)
Meal #3: Scoop whey/TBSP PB (after cardio)
Meal #4: 8 oz. Tilapia/serving broccoli/TBSP PB
Meal #5: Scoop whey/TBSP PB
Meal #6: Scoop whey/TBSP PB
Meal #7: 8 oz. Tilapia/serving broccoli/TBSP PB
Meal #8: 5 eggs (one whole, 4 whites), TBSP PB

Non-training:
Meal #1: 5 eggs (one whole, 4 whites), TBSP PB
Meal #2: 2 Scoops whey/TBSP PB (after cardio)
Meal #3: 8 oz. Tilapia/serving broccoli/TBSP PB
Meal #4: 2 Scoops whey/TBSP PB
Meal #5: 8 oz. Tilapia/serving broccoli/TBSP PB
Meal #6: 5 eggs (one whole, 4 whites), TBSP PB

Every 2-3 days, I switch out my tilapia/broccoli meal with a can of tuna, small salad, and a TBSP of olive oil.

I haven't stepped on the scale recently. I think I'm probably around the low 160's, but don't really care at this point. I like the progression I have made so far each week.

Hopefully, I'll get some more progress pics up soon.

**joedemarco** · 06-15-2009, 09:42 AM

I'm at about 13.5 weeks out. I've been feeling good and can really see my progress from week to week. From where I am currently, I know that I will be coming in at my all time best. The hard work over the past couple of years, since my last contest, seems to have paid off.

Strength wise, I feel good. I haven't necessarily lost any strength, however I don't think I will be setting any personal records in the 1-3 rep range. As my body weight slowly comes down, I don't find that those types of lifts go up. However, my strength is improving in regards to sets in the 6-8 rep range. For example, this morning I did legs, and felt pretty good while performing stiff legged deads for 3 sets of 8 reps with 315 lbs.

In regards to cardio, I added a 30 minute session on Mondays (today) following my leg workout. All other cardio sessions this week will be increased by 5 minutes. That brings me to 50 minutes on training days and 60 minutes on non-training days.

Nutrition wise, I'm holding steady this week. I don't see any need in cutting anything. Progress was good last week and the increase in cardio this week should continue that progress.

At this point, I haven't had any cravings. I'm a little hungry during the day, but that doesn't bother me. After 20 years of doing this, I'm use to that. It goes with the territory.