The show is now 5 days past as I write this. I could not be happier with the results. As promised here is Part 2 of my Peak Week contest preparation. Read Part 1 Here. Read my full blog about the contest day with photographs and video Here.
Here is exactly what I did in the final two days leading up to this Natural Men’s Physique show were I received two 1st places and one second in open (all-ages). Not bad for a 40 year old dude.
Workout: Upper body 5 exercise circuit- Chest, Back, Shoulders, Biceps, Triceps. 4 sets of 15 reps each exercise. I changed exercises every set. No cardio.
H2O: 2 gallons
Food: strawberries and whey, 1 egg & 8 whites, 8oz chicken (no beef) & 1 cup green veggies (4x), and pre/post workout whey. Started carb loading in the early evening. Added 1 cup white rice to last two meals.
Supplements: Whey, Pre-Kaged, In-Kaged, Re-Kaged, Hydracharge, BCAA, Glutamine, multi-vitamin. + Dandelion Root (8000mg 3x with meals) to help shed water.
Workout: No workout or cardio. Just pose.
H2O: 1 gallon by 1pm. Then cut water. Just sip when needed
Sodium: Medium/high until 1pm. Then cut sodium.
Food: 2 eggs and 1 cup oats, then 5oz chicken and 2 cups white rice or 150-200 grams white potato 4x, 9pm homemade burger with Red Robin fries w/gas x (to keep gas out of stomach area).
Supplements: No supplements except Dandelion Root (8000mg 3x with meals) to help shed water.
Saturday: SHOW DAY!
Workout: Nothing but posing and warm up circuits 20mins before stage time. Don’t warm up abs or legs.
H2O: Just sip when necessary.
Food: 2 pancakes with syrup upon waking (5am), then 2 rice cakes with pb&j every 2 hours or so. Snack on Kit Kat if hungry between. 45mins before stage blueberry muffin. Gasx with every meal.
Supplements: Dandelion Root (8000mg) w/breakfast only then no supplements.
Thank you all again for your amazing support and encouragement. This is the end, but just the beginning.
Note: I was able to drink so much water the days before lowering consumption only with the help of my Kaged Muscle Hydracharge. Get 15% off everything Kagedmuscle.com with my code Wittig15.
Michael Wittig, ISSA CPT
Kaged Muscle Athlete