ࡱ> MOJKLk ebjbj "}}alXDDDDEXB0IFIFIFIFIFIFIFI$2 RFIFIFIFIFIPIFIFIPIPIPIFI FIFIPIFIPIPIOFI$I О|9\X@DPI`0BAPIPI0| Week 17 Nutritional and Supplementation Plan- Sunday August 3, 2003 through Tuesday August 5, 2003 Meal #1 (6:00 AM) ItemProteinCarbsFatCalories1 ALA 2000000Multi Pro 32X-1 capsule00002 Proflex 7500000GL3 L-Glutamine-10 grams0000CLA1000-2 capsules002181/2 Scoop VP212.5050Pre-Workout (7:00 AM) ItemProteinCarbsFatCalories1 NAC 5000000Vitamin C-1000mg0000Vitamin E-400 I.U.00001 Beta Carotene-25,000 I.U0000GL3 L-Glutamine- 10 grams00002 Dymetadrine Xtreme 00001 teaspoon (5 grams)micronized creatine00001/2 Scoop VP212.5050Post-Workout (8:15 AM) ItemProteinCarbsFatCalories1 ALA 20000001 NAC 5000000Proflex 750-1 Capsule 0000Vitamin C-1000mg0000Vitamin E-400 I.U.00001 Beta Carotene-25,000 I.U.0000GL3 L-Glutamine-15 grams00001Scoop VP224.501001 teaspoon (5 grams)micronized creatine0000Meal # 2 (8:45 AM) ItemProteinCarbsFatCaloriesGL3 L-Glutamine-5 grams 00001 Scoop VP224.50100Meal # 3 (9:15 AM) ItemProteinCarbsFatCaloriesNy-Tro PRO-40 40221.5250Meal # 4 (11:00 AM) ItemProteinCarbsFatCaloriesGL3 L-Glutamine-5 grams00001 1/2 Cups Green Beans3120601 Scoop VP2 24.50100Meal # 5 (12:45 PM) ItemProteinCarbsFatCalories1 Dymetadrine Xtreme0000CLA1000-3 Capsules003273Chicken Breast Tenderloins2801120Green Beans-6 Servings 8290150Meal #6(3:45 PM) ItemProteinCarbsFatCaloriesGL3 L-Glutamine -5 grams0000Vitamin C-1000 mg00001Dymetadrine Xtreme0000CLA1000-3 Capsules003271 1/2 Cups Green Beans3120601/2 Ny-Tro Pro-4020111125Post-Cardio (5:45 PM) ItemProteinCarbsFatCaloriesVitamin C-1000mg0000Vitamin E-400 I.U. 0000GL3 L-Glutamine-15 grams 0000Micronized Creatine- 5 grams00001/2 Scoop VP212.5050Meal # 7 (6:45 PM) ItemProteinCarbsFatCaloriesCLA1000- 2 Capsules002182Chicken Breast Tenderloins190.580Green Beans-5 servings6240120Meal # 8 (9:45 PM) ItemProteinCarbsFatCalories1 ALA 2000000Multi Pro 32X-1 capsule0000Vitamin C-1000mg 0000Proflex 750-1 Capsule0000GL3 L-Glutamine-5 Grams 0000CLA1000-2 Capsules002181/2 Ny-Tro PRO-40 2011.5125Before Bed (10:00 P.M.) ItemProteinCarbsFatCaloriesGABA-5 grams0000Meal # 9 (Approximately 2:00 A.M.) ItemProteinCarbsFatCaloriesGL3 L-Glutamine-5 grams00001/2 Scoop VP212.5050TOTALSProteinCarbsFatCalories267124.514.51703I will continue to drink at least3 gallons of water per day. Goals: Continue to Execute Increased Standards!!! Just1 More Weeks to Improve!!! Work effectively at the high end of the 4-6 rep range concentrating on very good control and execution. Follownew bodybuilding dietSunday-Tuesday. Begin carb loading dieton Wednesday morning. Eat clean and on time every single day and take my supplements on time. Take a few minutes to go over workout in my mind in the morning before hitting the gym. Take a few minutes after my workouts to review what I did well and what I can improve on. Strive for excellent form and exercise execution on all exercises. Concentrate on creating a strong mind to muscle link. Apply Thiomucase to my skintwice daily. Final 3 Weeks Increased Standards: Continue to DrinkAt least3 gallons per day Get into OUTSTANDING training mindset EVERY MORNING before stepping foot in the gym. Maintain intensity and focus in the weightroom! Thereis now less than1 week until the Pacific USA Naturals Bodybuilding Competition! Put emphasis on directing overload to intendedmuscle group.Visualizethe muscle development I want to achieve and "feel" the muscle work during every rep of every set. Perform5intensecardio sessions (1 Sunday, 2 Monday and Tuesday) Additionally, perform a 35 minutewalk Wednesday morningbefore beginning carb loading process. Practice mandatory poses, 60 second routine, and 90 second routine to music Every SingleDay until the contest. Video tape posing practice and work on areas that need improvement. Take TONS of pictures and get video footage of trip to Anaheim. Pack early for trip to Anaheim using Checklist I have created. Cook all food for Thursday through Saturday and prepare all necessary supplements. Have food and plenty of water to carry on the plane trip (Including possible delays!) Take a 10 minute Sauna after morning weight training session Every Day. Have a passion for training and for life! Tan in the booth or in thesun Every Day. Keep Website Updated daily and make OUTSTANDING and MOTIVATING journal entries EVERY DAY. Finish out the final few days of training STRONG! Do my absolute best in Anaheim to show off all of my hard work! Do as much networking as possible at contest. Enjoy every single second that remains of this contest journey! Continually demand more of myself and redefine what I am capable of in and outside of the weightroom. Make the most out of the opportunities that present themselves every day. Enjoy my contest journey. Keep a positive attitude. DRIVE HARD ALL THE WAY TO THE END!!! Assessments: WEEK OF 7/28/03: Another OUTSTANDING week of total contest preparation execution. I stuck to all of myFinalThree Week Increased standards 100%! Continued to challenge myself by lifting heavy weight in the weightroom. Completed12 intense cardio sessions. Performance was down, but effortdefinitely was not. Went for 45 minute walkon Treadmillon Saturday afternoon. Created and implementednew nutrition and supplementation plan Took weekly assessment photos Videotaped Chest, Triceps, Abdominals, Forearms workout on Sunday. Did a good job of taking good video footage without disrupting focus of workout too much. Good posing practiceevery day.Videotaped a lot of my posingpractice and watched to see what I need toimprove on. My posing is getting better and better. I must pose with confidence and certainty! Got music for 90 second routine put on four separate CDs. Made packing list for Anaheim. Purchased all food and supplies necessary for trip to Anaheim. Took a 10 minute sauna everyday. Drank all water every day Tanned in sun ortanning bed everyday. AppliedThiomucase twice every day. Kept RussYeager.com website updated/Proofed website Sent weekly journal update and photos to Will at  HYPERLINK "http://www.bodybuilding.com/cgi-bin/sb/ref.cgi?storeid=*247457b104d5b1a0ebc66f40edaa790105542fad&name=aff227" Bodybuilding.com. Sunday, August 3, 2003 Training: Chest ExerciseSets / Reps / WeightFlat Bench Press1x5 at225 lbs (after warmup), 1 x6 @ 215 lbsIncline Bench Press1x6 @175 lbs, 1 x 5 @ 175 lbsInclineDumbbell Press1x6 at75 lbsTraining: TricepsDumbbell Kickbacks1x6 @ 25 lbs (After 1 acclimation set @ 15 lbs)Tricep Cable Pressdowns2x 6 @ 220 lbsLying Tricep Extensions1 x6 @105 lbs Training: AbdominalsExerciseSets / Reps / WeightWeighted leg raises1x 15 at30 lbs, 1 x 12 @ 30 lbsWeighted Cable Crunches2x12 @190 lbsTraining: ForearmsWrist Curls1x7 @115 lbs, 1 x 7 @ 105 lbsReverse Wrist Curls1x7 @50 lbsI trained chest, triceps, abdominals, and forearms today in order to be able to have a video of every bodypart. This workout seemed like a marathon with the addition of abdominals and forearms, and also having to set up the camera for each set. I feel that the filming went well again and I believe I have good footage of all bodypart workouts in order to create a training video after my contest is over. For each exercise this morning I chose a weight where I could perform in the high end of the 4-6 rep range while using good control and execution. I am not going to build any major muscle at this point before the contest, but I can still work on stimulating the muscle to hold onto all of the muscle I have over the next few days of strict dieting. The workout went well and I am continuing to knock off my remaining tasks one by one. I will perform an intense cardio session this afternoon and then have two full "three phase days" on Monday and Tuesday to finish things off. Cardio (Evening) ExerciseTime / Distance / CaloriesStairstepper (fatburner) Time:20 minutes, Distance: 2.71, Calories: 374After a very challenging day yesterday both physically and mentally, I actually felt pretty good all day today. I took advantage of this and pushed really hard during my cardio session tonight and was able to reach a new distance record! Two more days of training. Finish off strong!  Monday, August 4, 2003 Training: Back ExerciseSets / Reps / WeightHammer Strength Lat Pulldown Machine1x 6 at160 lbs (after warmup), 1 x 6 @ 170 lbsLat Pulldowns (In Front)2x6 @210 lbsSeated Cable Rows (V-Bar)1x6 at195 lbsSeated Cable Rows (Straight Bar Medium Grip)1x6 @195 lbsTraining: BicepsAlternate Dumbbell Curls2x6@ 60lbs(After 1 acclimation set @ 40 lbs)Barbell Curls1x6 @ 125 lbs, 1 x 6 @ 120 lbsMy goal of today's back and bicep workout was to work with a weight in which I could perform 6 very controlled and well-executed reps. I accomplished that goal and had a very good training session. I decided to use the Hammer Strength Lat Pull Machine in place of bent-over barbell rows because bent-over barbell rows have been putting some stress on my pulled glute. I am not going to take any chances of injury at the this point. The machine actually had a very good feel to it and I was able to contract and stretch my back very well. Although today's workout was not at 100% Max-OT intensity, it certainly was no walk in the park either, especially on such a low calorie diet. It felt really good to step back and concentrate on really using proper form and execution and feeling the intended muscle group work. Sometimes, especially on back exercises, I tend to sacrifice my form in order to lift heavier weight. After my contest, I will probably drop down in weight a bit and make sure that I am properly initiating each back and bicep exercise with the intended muscle group. I now have two intense cardio sessions left to make today another great day! Keep going strong! Cardio (Midday) ExerciseTime / Distance / CaloriesRecumbent Bike(Apartment) Time:16 minutes, Distance: 6.5, Calories: 416.2I decided to use level 7 on my intense intervals during today's Max-OT cardio session for all hard intervals, whereas I have been using level 8 for half of the intervals. The reason I did this is from personal experience last year during the AST World Championships I noticed that my legs were "puffy" from pushing very hard on the bike right up until the end of my contest. This strategy worked out great as it took some tension off of my legs, but also allowed me to keep my RPMs very high and get my heartrate going through the roof! Lately, my RPMs have been limited by the amount of pain I can withstand in my legs due to the lactic acid build-up, but today I was limited only by how hard and fast I wanted to go. This strategy worked great and I will use it for my remaining Max-OT cardio sessions on the bike. Cardio(Evening)ExerciseTime / Distance / CaloriesRecumbent Bike(Apartment) Time:16 minutes, Distance: 6.5, Calories: 410Another great cardio effort to finish off the day of training! I now have one more full day of training before adding in some extra carbs on Wednesday and entering the final stages of my contest preparation.  Tuesday, August 5, 2003 Well, today is my last full day of training before beginning the carb loading process and getting ready to head to Anaheim. It will be another"3 phase day" of shoulders and traps training in themorning and two intense cardio sessions. I must stay in the moment and finish out as strongas possible. Today is my LAST chance to make any improvements to my physique (besides those that will occur with the carb loading/sodium reduction process) and I don'tcare if I lose 1/8 of an ounce of bodyfat or bring out just one extra striation somewhere. It may make the difference next weekend! Push hard all the way to the end! Training: ShouldersExerciseSets / Reps / WeightHammer Strength Shoulder Press Machine1x6 at160 lbs (after warmup),2 x6@ 170 lbsDumbbell Side Lateral Raises2x6 @25 lbs(After 1 acclimation set at 15 lbs)Dumbbell Rear Lateral Raises2x 6 at30 lbsTraining: TrapsBarbell Shrugs2 x 6 @275 lbs (After 1 acclimation set at 225 lbs)Cable Upright Rows1x6 @230 lbsThis morning's shoulders and traps workout wrapped up my final weight training session before the Pacific USA Naturals. I decided to use the Hammer Strength Shoulder Press Machine in place of standing military presses for extra stability. I stuck with my theme for the week of selecting a weight where I could perform 6 solid reps using very good control and execution. The workout went well and I am ready to knock off the remaining challenges of the day! Cardio (Midday)ExerciseTime / Distance / CaloriesRecumbent Bike(Apartment) Time:16 minutes, Distance: 6.5, Calories: 416.6Great final effort on the recumbent bike! I pushed hard the whole way and turned out a very good performance. I am down to just one more cardio session to finish out this part of my contest journey (I have to admit, I like the sound of that). I must take advantage of this final cardio session and give an outstanding effort. Cardio (Evening)ExerciseTime / Distance / CaloriesStairstepper (fatburner)Time:20 minutes, Distance: 2.71, Calories:366I can hardly believe that this was my last cardio session before my first bodybuilding competition on Saturday. It feels really good to get over this hump! It is kind of hard to explain, but I have actually been scared thinking about my cardio sessions lately because I knew how hard I would have to work just to match all of the previous intense sessions.I am glad that I dug in and gave everything I had all the way until the end. I have worked harderand put more into this contest than anything in my life and I feel that I can honestly get on the plane to Anaheim knowing that Igave my best effort and never let up. Although Iwant to do well in the competition I think this fact alone may be more important than my final placing. Bodybuilding is about challenging yourself and improving so that you can become a betterYOU, and keep rising to new levels and standards. I feel that I have definitely achieved this goal over the last year and during my contest preparation. Now, it is time to keeppolishing off my poses, start working on my coloring process, and begin the carb loading/sodium depletion process, which will begin tomorrow morning. I will outline my nutritional plan for the last days intomorrow's journal entry.  Wednesday, August 6, 2003 I went to the LA Fitness this morning and walked on the treadmill for 40 minutes. Nothing serious, just a nice brisk walk at 4.0 speed with a .5 incline for a little extra energy expenditure while still in calorie restriction. I then took my final 10 minute contest preparation sauna, came home and taped myself going through all of the quarter turns, mandatory poses, 60 and 90 second routines. It is now time to get the show on the road, bring everything together and present my best in Anaheim. I began the carb loading process this morning at around 10:00 A.M. after my posing practice. The basic idea behind increasing your carbohydrate consumption during the final few days before a bodybuildingcompetition is that after months of strict dieting and especially the last few weeks of very low calories and high activity, your muscle glycogen stores are completely empty. When you introduce carbs back into your system, there is a supercompensation effect meaning that your muscles will "soak up" and store more glycogen from the carbs inside the muscle thanthey normally would store, making the muscles appear larger and fuller. This will also pull water inside the muscle. All of this will make the muscles appear much larger, fuller, and tighter against the skin. I am going to use a more conservative carb-loading strategy compared to what I did last year for the AST World Championships. I ingested a lot of carbs last year for a period of 4 1/2 days and feel that this was too much. If you take in too many carbs then the excess glycogen will "spill over" outside of your muscles, which will soften up your definition. It is also important to spread out your carbohydrate intake into small meals throughout the day just as you normally would eat as a bodybuilder, as opposed to trying to stuff them all in at once. Your body cannot process this many carbs effectively at one time. I will stop salting my meals beginning Thursday morning and avoid ingesting excess sodium until after my contest. Sodium causes you hold water in between your muscles and skin, which makes you look "softer." I have "set my body up" to processlarge amountsof sodium very quicklyby salting all of my meals during the last six weeks so when I stop taking in sodium my body will continue to flush out all of the sodium and I will lose all of the excess subcutaneous water in between my muscles and my skin. This makes aHUGE difference in the amount of definition and vascularity you will display on contest day. It really is pretty cool to see the effect this has on your physique, although it is important to point out thatyou have to be in very good shape already for it to work. This whole process is just a final "tweak" so that you can be in "peak condition" and looking your absolute best for that one contestday. One of the main misconceptions that people have about bodybuilding is that the bodybuilders look how they do on stage all the time, but nobody does. You can only hold this peak shape for a limited time so I plan to take advantage by getting plenty of pictures! Here is my basic diet plan for Wednesday through Saturday: Wednesday: Food: Approximately 2500 calories with approximately 316 grams or 1264 of those calories coming from carbohydrates. I will alternate between white rice, skinless white potatoes, and oatmeal for my carb sources. The white potatoes will add potassium which is effective at pulling water inside the muscles and the oatmeal will help maintain fiber in my diet since I will be dropping the vegetables I have been eating. My protein sources today will consist of ChocolateNy-Tro Pro 40, VP2 Whey Protein Isolate, chicken, and egg whites. Water: I will continue to drink 3 gallons of water today. Sodium: I will continue to salt all of my meals as normal today. Supplements: I will continue to take all of my supplements as normal, although I will reduce the number of CLA1000 capsules from 12 to 6. I will also start taking 50 mg of Vitamin B-6 3 times daily, which has a natural diuretic effect. Thursday: Food: Approximately 2960 calories with approximately 397 grams or 1588 of those calories coming from carbohydrates. I will alternate between white rice, skinless white potatoes, and oatmeal for my carb sources. The white potatoes will add potassium which is effective at pulling water inside the muscles and the oatmeal will help maintain fiber in my diet since I will be dropping the vegetables I have been eating. My protein sources today will consist of 3ChocolateNy-Tro Pro 40s and7 scoops of VP2 whey protein isolate rotating between the two protein sources. I will mix my rice or oatmeal with either the Ny-Tro orVP2. If it is time to eat a potato Iwill eat the potato and protein separately. Water: I will continue to drink 3 gallons of water today, but make sure that it is sodium free water. Sodium: I will cut out all excess sodium except for the natural amounts in the VP2 and Ny-Tro Pro 40. Supplements: I will continue to take all of my supplements as normal, although I will reduce the number of CLA1000 capsules from 12 to 6. I will continue taking 50 mg of Vitamin B-6 3 times daily, which has a natural diuretic effect. I will also take 3 capsules of Taraxatone twice daily with my morning and midday meals. Taraxatone is an herbal supplement that helps you lose excess body water. Friday: Food: Approximately 2920 calories with approximately 385 grams or 1540 of those calories coming from carbohydrates. I will alternate between white rice, skinless white potatoes, and oatmeal for my carb sources. The white potatoes will add potassium which is effective at pulling water inside the muscles and the oatmeal will help maintain fiber in my diet since I will be dropping the vegetables I have been eating. My protein sources today will consist of 3ChocolateNy-Tro Pro 40s and7 scoops of VP2 whey protein isolate rotating between the two protein sources. I will mix my rice or oatmeal with either the Ny-Tro orVP2. If it is time to eat a potato Iwill eat the potato and protein separately. Water: I willdrink2 gallons of sodium freewater today, tapering off my water intake in the evening. Sodium: I will cut out all excess sodium except for the natural amounts in the VP2 and Ny-Tro Pro 40. Supplements: I will continue to take all of my supplements as normal, although I will reduce the number of CLA1000 capsules from 12 to 6. I will continue taking 50 mg of Vitamin B-6 3 times daily, which has a natural diuretic effect. I will also take 3 capsules of Taraxatone twice daily with my morning and midday meals. Taraxatone is an herbal supplement that helps you lose excess body water. Saturday (Day of show!): Food: Approximately 2920 calories with approximately 385 grams or 1540 of those calories coming from carbohydrates. (Prejudging starts at 11:00 a.m. so I am planning to get up early at 6:00 a.m. and have several small meals before pre-judging starts) I will alternate between white rice, skinless white potatoes, and oatmeal for my carb sources. The white potatoes will add potassium which is effective at pulling water inside the muscles and the oatmeal will help maintain fiber in my diet since I will be dropping the vegetables I have been eating. My protein sources today will consist of 3ChocolateNy-Tro Pro 40s and7 scoops of VP2 whey protein isolate rotating between the two protein sources. I will mix my rice or oatmeal with either the Ny-Tro orVP2. If it is time to eat a potato Iwill eat the potato and protein separately. Water: I will continue to drinksodium free water moderately throughout the morning. I will limit my water compared towhat I have been drinking, but there is no reason to stop drinking water completely, which can cause the risk of becoming dehydrated and cramping very badly. (I experienced this last year and it is not a good thing when you are trying to pose!) My body willcontinue to process water very rapidly and I should notbe holding anysubcutaneous water duringthe contest. After pre-judging I will continue with my eating pattern and drinksodium free water moderately up until the night show. Sodium: I will cut out all excess sodium except for the natural amounts in the VP2 and Ny-Tro Pro 40. Supplements: I will continue to take all of my supplements as normal, although I will reduce the number of CLA1000 capsules from 12 to 6. I will continue taking 50 mg of Vitamin B-6 3 times daily, which has a natural diuretic effect. I will also take 3 capsules of Taraxatone twice daily with my morning and midday meals. Taraxatone is an herbal supplement that helps you lose excess body water. Well, that's it. I feel I have a very good plan in effect to look my best on Saturday. Now, it is time to just be patient, execute, and let it all come together. This has truly been an amazing journey and I plan to enjoy this final part of the process as much as possible. I wll savor every moment, especially when it is my turn to step on stage and show off the finalresultall of my blood, sweat, and tears. Be sure to check back on Tuesday August 12 for the final results! I am also going to do an outstanding write-up of the entire contest weekend! Finally, I want to thank each and every person who has been following along with methrough my training journal and especially those whosent me encouraging e-mails along the way. Every single one of them motivated me to push harder and stay focused on my end goal. I sincerely appreciate all of your support and encouragement! Now it's time tohead off toLA and have the time of my life! Stay Strong!  Thursday, August 7, 2003 Currently traveling to Anaheim California for the Pacific USA Naturals!  Friday, August 8, 2003 Currently in Anaheim, California. Pacific USA Naturals Prejudging tomorrow morning and night show tomorrow night! 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