Time to Compete (Part Two)

In part one of this article I discussed the philosophy of why I compete as a natural, life-time drug-free bodybuilder, in this case as a Grand Master in the Hawaiian Natural Muscle Bodybuilding and Fitness Championships in Honolulu June 8th, 2013.

Is it real or Memorex? I prefer the real thing, meaning a phenotype created biologically from whole foods, supplements and hard, gut-wrenching, consistent workouts. If using testosterone or GH had no downside whatsoever, it would still challenge my personal perception of self-reliance and devotion to living the “natural way”. But artificial doping agents do have a huge downside, the most significant of which (for me) is related to sportsmanship, dignity and health.

There are plenty of details that relate to training and dieting when preparing for a show.

Let’s talk about Periodization.

Periodization involves the manipulation of training variables, such as the number of repetitions performed per set, number of sets performed per exercise, total number of sets performed per workout, number and choice of exercises performed, frequency of workouts, frequency of body parts exercised weekly, order of exercises, timing of training routine such as morning, noon or night, variation in percentage of maximum weight lifted, changes in hand or foot spacing and rest periods between sets.

Periodization prevents stagnation and greatly reduces training plateaus. It keeps your workouts fresh and alive. Changing your training pattern at regular, seasonal preplanned intervals prevents boredom and greatly diminishes risk of injury. This is huge because if you get injured you can’t train and make any progress.

Training phases vary in length and can be broken down into segments of time based on specific goals and training patterns which vary according to the calendar. A Macrocycle describes a full year of training. It provides a telescopic view of changes that will occur in intensity and volume of exercise, training format and timing of competition.

A Mesocycle usually refers to a time period of four to six weeks, or as long as two or three months. A mesocycle reflects changes made to ensure optimal gains in physical conditioning after training a certain way for 2-3 months.

A Microcycle refers to one week of training. Microcycles define the specificity of training routines week-by-week and day-by-day.

So with regards to myself and training for Mr. Hawaii, my Macrocycle began on June 8th 2012 and ends on the same day in 2013, which is the day of the competition. Thinking and planning long-term is what I find most people don’t do.

Looking at the full year or Macrocycle in advance on my wall calendar, I have broken the year down into four mesocycles of approximately 3 months each.

During the First Mesocycle I train heavy. It began June 8th, 2012, and ended September 7th, 2012. By heavy, and I love to train heavy, I mean rep ranges of 3-6 for all primary compound movement sets, including barbell squats, deadlift, bench press and overhead press.

Shake & Take

During this time I train for Power and Strength. I take long rest periods between sets to fully recover and re-synthesize ATP. Rest time between workouts and plenty of sleep is a big priority. I also eat as hard as I train. Supplements are taken like clockwork. Four shakes a day with plenty of adaptogens, antioxidants and micronutrient backup.

Each shake provides 50g of high-quality lean protein derived from a blend of whey protein isolate and mixed plant isolates including hemp. To a base of filtered water I add 5g each of glutamine, ribose, creatine, vitamin C and mixed greens. In addition to a healthy serving of fresh hemp, chia and flax seed oil (2T.) I also add fresh and frozen fruits including papaya, pineapple, mango, kiwi, banana and frozen mixed berries.

During the Second Mesocycle I train medium to heavy. Mesocycle 2 began September 8th, 2012 and ends December 7th, 2012. During this cycle, I keep my five day, one body part per workout routine basically the same, but increase the rep range from 3-6 to 6-12 for the primary compound movements. I think of 6-12 reps as medium heavy.

My diet remains sharp and clean and pH balanced. Keeping the diet alkaline is important for recovery and immune system health. Excess acid destroys health. It dulls the mind, weakens ambition and increases the desire for junk-food and self-sabotage.

The Third Mesocycle evolves into a lighter routine with new exercises, including more of them and more sets devoted to shaping and carving up my physique. Training volume slowly increases. I replace all my major compound movements with lighter, alternative bodybuilding exercises for variation. For example, I replace the barbell bench press with incline presses, and deadlifts with a wide variety of chins, pulldowns and cable rowing. I also change angle direction and grip spacing.

The goal is to mold my muscle into a nice, symmetrical presentation for the show. Symmetry is number one in bodybuilding followed by muscle size and muscle separation. Mesocycle 3 begins December 8th, 2012 and ends February 28th, 2013.

The Fourth Mesocycle begins 100 Days Out from contest day which is March 1st, 2013. This is where the serious dieting fun begins. Posing, morning walks, evening stairs and six workouts a week take effect. For ten continuous days beginning May 27th, 2013, I train twice a day in the gym with weights. This type of training is called a double-split. During this time I consume no carbs. I can eat as much low-fat protein as I want, like white fish or turkey breast for example, but no carbs. It’s time to rip up and squeeze the fat out!

There are seven possible states regarding human body composition.

1. Obese
2. Fat
3. Soft
4. Hard
5. Cut
6. Ripped
7. Shredded

Hard is the best and most practical state to aim at and maintain year round. It’s right in the middle, where the majority of healthy, functional humans are supposed to be. The ancient Greek’s believed the middle path is where life is best celebrated.

To achieve this objective myself I routinely measure my body composition and consciously regulate my intake of fat, carbs and protein 24/7. Avoiding white sugar, white flour, white salt, white milk and white oils is fundamental to my success.

Male Bodyfat Standards

• Athletic | <10% |
• Ideal | 10-15% |
• Acceptable | 15-20% |
• High Risk | >20% |
  

Female Bodyfat Standards

• Athletic | <15% |
• Ideal | 15-20% |
• Acceptable | 20-25% |
• High Risk | >25% |

To get from 10% bodyfat to less than 5% without drugs takes plenty of discipline. Next to bone, fat is the last to go. This is why I take a slow methodical approach beginning one year out. My mind is in my muscle and my muscle is in my mind.

Remember, there’s no such thing as giving more than 100% and I’m the only one who will ever know if I gave anything close to that. On stage what you see is what I got! In subsequent articles I’ll go into more detail regarding my standard daily diet and my 100-Days-Out contest diet. Until then, keep on training boys and girls.

Time to Compete (Part One)
Time to Compete (Part Three)
Time to Compete (Part Four)

As always...Stay and Live Free!

Dr.C