Week 9, Day 4

Slept in today and got some much needed rest.  I feel like I’m making great progress.  Less than 8 weeks away from show time and getting closer each day.  The 40 min cardio is really pushing it especially between carb loads.  I’m not looking forward to the last 4 weeks where I’ll increase another 5 minutes to 45min and incorporate HIIT (high intensity interval training).  This will hopefully help to eliminate the last bits of fat from the hard to reach areas.  Mainly my lower abs, butt, and lower back.  That sounds funny and somewhat girly but Bodybuilding is about symmetry and balance.  I’m really excited.  I will check my bodyfat % tomorrow and I’ll post updated pics on Saturday.  The diet is still coming along but the cravings are really tough.  I’m dying for a sweet fix!  I try to manage it by keeping myself fed as much as I can but it is still tough as hell.  As I get closer I may include an 8^th meal in order to control my cravings.  We’ll see.   

7:30 am           Meal 1: Protein shake + 2/3 tbsp. peanut butter
9:00 am           Meal 2: 6 egg whites, 1 yoke, 1 cup broccoli, and 12 almonds
12:00 pm         Meal 3: 6 oz. chicken breast, 1 cups broccoli, and 12 almonds
2:30 pm           Workout: 40 min cardio
3:30 pm           Meal 4: Protein shake + 5 grams glutamine and 12 almonds
12:30 pm         Meal 4: 6 oz. chicken breast, 1 cups broccoli, and 12 almonds
6:00 pm           Meal 6: 6 oz. chicken breast, 1 cups broccoli, and 8 almonds
9:00 pm         Meal 7: 6-8 oz. salmon, 1 cups broccoli, and 8 almonds
Tomorrow’s workout: Arms & abs, 5-6 sets 4-6 reps
Barbell bicep curl
Preacher curl
Hammer curl
Cable triceps pushdown
Weighted dips
Cable triceps overhead extension
Abs: