Pre-competition nutrition and training plan

NUTRITION

MEAL 1 (about to 2.5 hours before gym)
16 white eggs or 90g of pure whey isolate
1 cup uncooked Oatmeal
*Vitamins:
Take 2 caps of multivitamins/multi minerals
3 capsules of omega fats.
3 caps of fiber and 2 caps Co-Q10

Preworkout (30-45 minutes before training)
2 scoops of NO Fury in 16oz of water

Post workout recovery drink
60g of Professional Whey Protein with 80z of water + ½ cup of strawberry

MEAL 2 (1 hour after the post workout cocktail)
12 oz boneless, skinless chicken breast
8oz sweet potatoes or 1 cup of rice converted

MEAL 3
90g of pure whey isolate
1/2-cup almonds or cashews

MEAL 4
12 oz boneless, skinless chicken breast
8oz sweet potatoes and 1 cup of vegetables (broccolis)

MEAL 5
12 oz boneless, skinless chicken breast
Salad, vinegar
*Vitamins:
Take 2 caps of multivitamins/multi minerals
3 capsules of omega fats.
3 caps of fiber and 2 caps Co-Q10

MEAL 6
90g of pure whey isolate sometimes with 1 teaspoon of all natural peanut butter

*Drink lots of water throughout the day to stay hydrated.

Training

The week after the competition, I have trained in a hardcore gym named BodyWorld Balaclava, 285 Carlisle Street, Balaclava, East St Kilda in Melbourne. That gym was crowded mainly with powerlifters. I got to know one of the owner, Mr. John Di Stefano, retired bodybuilder in his fifties, who gave me some advice regarding my prep for major shows. I wanted to thank him for his precious advice as well as his warm welcome in his gym. He even insisted that I came back to train in his weight room.

So, to keep my condition, I did a complete body training every workout. Pecs, delts, arms, back, thighs, etc. I keps a peak contraction on every movement in order to keep the muscle quality. Sets were in the 10-12 range.

The goal for me was to pump as much as possible the muscle group I was working on in order to make it grow more. I made sure that each rep counted in order to maximise my muscle quality to saturate the muscle.

To help me break thru my limit, John Di Stefano assisted me and motivated me in a rather hardcore way, much like powerlifters do. "Hey! Come on!" It reminded me of my powerlifting days when we were pushing to break thru our limits.

We ended the workout with the toughest par of course. Legs work, often feared by athletes since it really beats you down. Again, John made me feel part of the crowd by pushing me to my limit.

He mentionned that I had a few weaknesses in this department, but he did so in a very polite and courteous manner. This fueled my fire even more. Front squats, which I hated the most, are still one of the best moves to build up the quads.

It took me 2 hours to complete those whole body workouts, which were rather tough but verty beneficial. As you can see, I ended up quite exhausted but the feeling of the pump was out of this world. Blood vessels were popping out everywhere which points out that the workouts were flawless. I'm sorry that I can not show you a photo of Mr Di Stefano as he didn't want to be exposed.

Sincerely John, I thank you for your welcome and your advice, which will be very useful for my future shows.

Oscar