AYung - Contest Prep for the IMPC 2006 - Page 11

AYung · 11-15-2006, 05:31 AM

Tomorrow is going to be my last depletion workout and it will take place at around 5:45 AM. This is going to be my earliest workout ever and also the earliest that I got up. Should be...fun.

After that I begin my carb load, 0.5g of carbohydrates per pound of my bodyweight per MEAL. So that works out to approximately 66g of carbs per meal coming from starchy sources. Except for my post workout meal tomorrow, which will be HIGH GI filled with dextrose!!! Can't wait to eat sweet potatoes again...:eat:

**romanaz** · 11-15-2006, 05:52 AM

haha have fun with those carbs bro

AYung · 11-16-2006, 05:19 AM

Diet
(Wednesday 11/15/06)
3 Days Out
Sodium - 2000mg
Carb Loading

Pre W/O(5:33)
1tsp Glutamine
500mg Vitamin C
4 capsules PVL Super BCAA's

Post W/O(6:23)
40g Dymatize Elite Whey
68g Dextrose
2tsp Glutamine
4 capsules PVL Super BCAA's

Meal 1(7:01)
8 Egg Whites
315g Sweet Potatoes
2 cups Coffee
1 caplet GNC Multivitamins/Minerals
1 tablet Cal-Mag
1000mg Vitamin C
400IU Vitamin E
200mcg NOW Chromium Picolinate

Meal 2(9:42)
30g Dymatize Elite Whey
310g Sweet Potatoes
1 cup Green Tea

Meal 3(12:44)
30g Dymatize Elite Whey
308g Sweet Potatoes
1 cup Green Tea

Meal 4(3:43)
1 can Chunk Light Tuna
328g Sweet Potatoes
2 cups Green Tea
500mg Vitamin C
400IU Vitamin E

Meal 5(5:30)
105g Rolled Oats
500mg Vitamin C

Meal 6(8:02)
4 Egg Whites
40g Basmati Rice
40g Mixed Vegetables
50g Food For Life Ezekiel 4:9 Cereal Almond
1tsp Glutamine
1 caplet Multivitamins/Minerals
1 tablet Cal-Mag
500mg Vitamin C
400IU Vitamin E

Daily Total
Calories - 2864
Protein - 201.8g
Fat - 17.8g
Carbohydrates - 470.7g
Sodium - 1728mg + Table Salt + Hot Sauce + Soy Sauce

AYung · 11-16-2006, 05:19 AM

11/15/06

Wednesday - Biceps and Triceps

Biceps
Barbell Curls
Set 1 - 40 x 12
Set 2 - 40 x 12
Set 3 - 40 x 12
Dumbbell Concentration Curls
Set 1 - 10 x 12
Set 2 - 10 x 12
Set 3 - 10 x 12
Curl Bar Curls
Set 1 - 15 x 25
Set 2 - 15 x 25
Set 3 - 15 x 25
Dumbbell Hammer Curls
Set 1 - 10 x 12
Set 2 - 10 x 12
Set 3 - 10 x 12

Triceps
Cable Pushdowns
Set 1 - 33 x 15
Set 2 - 33 x 15
Set 3 - 33 x 15
Lying Triceps Extensions --> Supersetted w/ CGBP
Set 1 - 15 x 25
Set 2 - 15 x 25
Set 3 - 15 x 25
Close Grip Bench Press
Set 1 - 15 x 25
Set 2 - 15 x 25
Set 3 - 15 x 25
Bench Dips
Set 1 - BW x 12
Set 2 - BW x 12
Set 3 - BW x 12

Workout Length: 27 minutes

Notes: Today's Biceps and Triceps workout was my last depletion workout. All I gotta say is that I am glad it's over and now it's time to EAT!!

AYung · 11-16-2006, 05:29 AM

Notes: I felt that I might have overshot my carbohydrate and protein intake. For the next days I will not be training anymore, so I dont need a post workout shake. I will drop carbohydrates down to around 400g or less and drop protein intake to less than 150g. Water intake for today was a little over 6L. I will drop it down a little bit more for tomorrow, somewhere around 4-5L should be good.

AYung · 11-16-2006, 05:32 AM

2 Days Out - Reduce sodium to 1500mg.

**DJSTARER** · 11-16-2006, 05:38 AM

are you lookin dry? That carb load should absolutely sucked that water off ur abs and into the lean stuff!

AYung · 11-16-2006, 05:51 AM

Not sure, as I have been hidden behind 2 sweaters the whole day. Man I get cold so easy now.

It's hard to say but I did feel a lot thirstier after my meals. Could of been due to taking 2L less water or my body taking the water and storing it in my muscles.

**DJSTARER** · 11-16-2006, 06:03 AM

regardless. you are almost there man. you are really impressing me (not that it means much) with your logging and legite attempt to get crystal clear.

**romanaz** · 11-16-2006, 06:09 AM

can't wait to see the result of all your hard work Ayung. ur an inspiration.

spaceclown · 11-16-2006, 06:49 PM

Definately a great log! I been lurking, I admit it.

AYung · 11-16-2006, 10:16 PM

Quote:

Originally Posted by DJSTARER

regardless. you are almost there man. you are really impressing me (not that it means much) with your logging and legite attempt to get crystal clear.

At this stage, any support means a lot to me. Thank you!

AYung · 11-16-2006, 10:18 PM

Quote:

Originally Posted by romanaz

can't wait to see the result of all your hard work Ayung. ur an inspiration.

I wont dissapoint, I think I have retained all my mass in comparison to last updates but just have less fat, water, etc.

AYung · 11-16-2006, 10:19 PM

Quote:

Originally Posted by spaceclown

Definately a great log! I been lurking, I admit it.

Me too....

AYung · 11-17-2006, 06:24 AM

Diet
(Thursday 11/16/06)
2 Days Out
Sodium - 1500mg
Carb Loading

Meal 1(7:01)
4 Egg Whites
100g Rolled Oats
1tsp Glutamine
2 cups Coffee
1 caplet GNC Multivitamins/Minerals
1 tablet Cal-Mag
1000mg Vitamin C
400IU Vitamin E
200mcg NOW Chromium Picolinate

Meal 2(10:00)
100g Rolled Oats
1 cup Green Tea

Meal 3(12:58)
100g Rolled Oats
1 cup Green Tea

Meal 4(2:51)
4 Egg Whites
315g Sweet Potatoes
2 cups Green Tea
1000mg Vitamin C
400IU Vitamin E

Meal 5(5:06)
4 Egg Whites
70g Basmati Rice
80g Mixed Vegetables
500mg Vitamin C

Meal 6(8:59)
8 Egg Whites
315g Sweet Potatoes
1tsp Glutamine
1 caplet Multivitamins/Minerals
1 tablet Cal-Mag
500mg Vitamin C
400IU Vitamin E

Daily Total
Calories - 2353
Protein - 134.1g
Fat - 20.1g
Carbohydrates - 392.2g
Sodium - 1259mg + Hot Sauce
Water - 4L

AYung · 11-17-2006, 06:27 AM

Notes: I successfully lowered protein and carbohydrate intake today. Water was also cut down to a little over 4L.
My plan for tomorrow is to further drop carbohydrate intake to 300-350g or depending on how I look/feel. Water will be 4L or a little less, taken mainly during the day and nearly none at night time.

11-15-2006, 05:31 AM	#301
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,293 Recipes: 0 Rep Power: 41	Tomorrow is going to be my last depletion workout and it will take place at around 5:45 AM. This is going to be my earliest workout ever and also the earliest that I got up. Should be...fun. After that I begin my carb load, 0.5g of carbohydrates per pound of my bodyweight per MEAL. So that works out to approximately 66g of carbs per meal coming from starchy sources. Except for my post workout meal tomorrow, which will be HIGH GI filled with dextrose!!! Can't wait to eat sweet potatoes again...:eat: __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

11-16-2006, 05:19 AM	#303
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,293 Recipes: 0 Rep Power: 41	Diet (Wednesday 11/15/06) 3 Days Out Sodium - 2000mg Carb Loading Pre W/O(5:33) 1tsp Glutamine 500mg Vitamin C 4 capsules PVL Super BCAA's Post W/O(6:23) 40g Dymatize Elite Whey 68g Dextrose 2tsp Glutamine 4 capsules PVL Super BCAA's Meal 1(7:01) 8 Egg Whites 315g Sweet Potatoes 2 cups Coffee 1 caplet GNC Multivitamins/Minerals 1 tablet Cal-Mag 1000mg Vitamin C 400IU Vitamin E 200mcg NOW Chromium Picolinate Meal 2(9:42) 30g Dymatize Elite Whey 310g Sweet Potatoes 1 cup Green Tea Meal 3(12:44) 30g Dymatize Elite Whey 308g Sweet Potatoes 1 cup Green Tea Meal 4(3:43) 1 can Chunk Light Tuna 328g Sweet Potatoes 2 cups Green Tea 500mg Vitamin C 400IU Vitamin E Meal 5(5:30) 105g Rolled Oats 500mg Vitamin C Meal 6(8:02) 4 Egg Whites 40g Basmati Rice 40g Mixed Vegetables 50g Food For Life Ezekiel 4:9 Cereal Almond 1tsp Glutamine 1 caplet Multivitamins/Minerals 1 tablet Cal-Mag 500mg Vitamin C 400IU Vitamin E Daily Total Calories - 2864 Protein - 201.8g Fat - 17.8g Carbohydrates - 470.7g Sodium - 1728mg + Table Salt + Hot Sauce + Soy Sauce __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

11-16-2006, 05:19 AM	#304
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,293 Recipes: 0 Rep Power: 41	11/15/06 Wednesday - Biceps and Triceps Biceps Barbell Curls Set 1 - 40 x 12 Set 2 - 40 x 12 Set 3 - 40 x 12 Dumbbell Concentration Curls Set 1 - 10 x 12 Set 2 - 10 x 12 Set 3 - 10 x 12 Curl Bar Curls Set 1 - 15 x 25 Set 2 - 15 x 25 Set 3 - 15 x 25 Dumbbell Hammer Curls Set 1 - 10 x 12 Set 2 - 10 x 12 Set 3 - 10 x 12 Triceps Cable Pushdowns Set 1 - 33 x 15 Set 2 - 33 x 15 Set 3 - 33 x 15 Lying Triceps Extensions --> Supersetted w/ CGBP Set 1 - 15 x 25 Set 2 - 15 x 25 Set 3 - 15 x 25 Close Grip Bench Press Set 1 - 15 x 25 Set 2 - 15 x 25 Set 3 - 15 x 25 Bench Dips Set 1 - BW x 12 Set 2 - BW x 12 Set 3 - BW x 12 Workout Length: 27 minutes Notes: Today's Biceps and Triceps workout was my last depletion workout. All I gotta say is that I am glad it's over and now it's time to EAT!! __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

11-16-2006, 05:29 AM	#305
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,293 Recipes: 0 Rep Power: 41	Notes: I felt that I might have overshot my carbohydrate and protein intake. For the next days I will not be training anymore, so I dont need a post workout shake. I will drop carbohydrates down to around 400g or less and drop protein intake to less than 150g. Water intake for today was a little over 6L. I will drop it down a little bit more for tomorrow, somewhere around 4-5L should be good. __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

11-16-2006, 05:32 AM	#306
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,293 Recipes: 0 Rep Power: 41	2 Days Out - Reduce sodium to 1500mg. __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

11-16-2006, 05:38 AM	#307
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,143 Recipes: 0 Rep Power: 116	are you lookin dry? That carb load should absolutely sucked that water off ur abs and into the lean stuff! __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

11-16-2006, 05:51 AM	#308
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,293 Recipes: 0 Rep Power: 41	Not sure, as I have been hidden behind 2 sweaters the whole day. Man I get cold so easy now. It's hard to say but I did feel a lot thirstier after my meals. Could of been due to taking 2L less water or my body taking the water and storing it in my muscles. __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

11-16-2006, 06:03 AM	#309
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,143 Recipes: 0 Rep Power: 116	regardless. you are almost there man. you are really impressing me (not that it means much) with your logging and legite attempt to get crystal clear. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

11-16-2006, 06:49 PM	#311
spaceclown IMPC Contestant Join Date: Mar 2006 Location: In the gym Posts: 1,726 Recipes: 0 Rep Power: 39	Definately a great log! I been lurking, I admit it. __________________ Spaceclown

11-17-2006, 06:24 AM	#315
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,293 Recipes: 0 Rep Power: 41	Diet (Thursday 11/16/06) 2 Days Out Sodium - 1500mg Carb Loading Meal 1(7:01) 4 Egg Whites 100g Rolled Oats 1tsp Glutamine 2 cups Coffee 1 caplet GNC Multivitamins/Minerals 1 tablet Cal-Mag 1000mg Vitamin C 400IU Vitamin E 200mcg NOW Chromium Picolinate Meal 2(10:00) 100g Rolled Oats 1 cup Green Tea Meal 3(12:58) 100g Rolled Oats 1 cup Green Tea Meal 4(2:51) 4 Egg Whites 315g Sweet Potatoes 2 cups Green Tea 1000mg Vitamin C 400IU Vitamin E Meal 5(5:06) 4 Egg Whites 70g Basmati Rice 80g Mixed Vegetables 500mg Vitamin C Meal 6(8:59) 8 Egg Whites 315g Sweet Potatoes 1tsp Glutamine 1 caplet Multivitamins/Minerals 1 tablet Cal-Mag 500mg Vitamin C 400IU Vitamin E Daily Total Calories - 2353 Protein - 134.1g Fat - 20.1g Carbohydrates - 392.2g Sodium - 1259mg + Hot Sauce Water - 4L __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.