This program is your basic Novice Bodybuilder for 1 week out prep for a show this has helped a ton of my clients come in polished and placing within the top 5 everytime!

Training for this week -
Monday - Train chest, shoulders, and triceps
Tuesday - Train back and biceps
Wednesday - Circuit-train entire upper-body

Cardio for this week -
One hour of cardio on Monday through Wednesday. Thirty minutes of cardio
on Thursday. On a empty stomach!!!

Contest hints -
1. Stop tanning on Tuesday
2. Stop putting lotion on your skin on Wednesday
3. Exfoliate before you get tanned
4. Bring sheets and a pillow case
5. Bring long pants and a long shirt to sleep in once painted
6. Bring flip flops
7. Bring a pump-up band in case weights are taken backstage
8. Bring a water and a towel to have with you backstage
9. Bring something to keep you calm backstage (music, drugs, etc.)

Nutrition Program -

Monday through Wednesday -

Meal 1 - 8oz egg whites (2 whole eggs), 1/4 cup oatmeal (dry measure). You
may use cinammon and splenda for the oatmeal.
Meal 2 - 2 scoops whey isolate, 2tbsp natural peanutbutter
Meal 3 - 7oz (cooked weight) white fish, 1 cup green veggies.
Meal 4 - 2 scoops whey isolate, 2tbsp natural peanutbutter
Meal 5 - 7oz (cooked weight) white fish, 1 cup green veggies
Meal 6 - 12 egg whites

Thursday (cut out all condiments, seasoning, and drinks other than water.) -

Meal 1 - 8oz egg whites (2 whole eggs), 1 cup oatmeal
Meal 2 - 2 scoops whey isolate, 2tbsp natural peanutbutter
Meal 3 - 7oz (cooked weight) white fish, 6oz sweet potato, 1 cup green
veggies.
Meal 4 - 2 scoops whey isolate, 1tbsp natural peanutbutter
Meal 5 - 7oz (cooked weight) red meat, 1 cup green veggies
Meal 6 - 8oz egg whites

Friday -

Meal 1 - 4oz white meat, 1 cup oatmeal (dry measure)
Meal 2 - 4oz white meat, 2tbsp natural peanutbutter
Meal 3 - 4oz (cooked weight) white fish, 6oz sweet potato
Meal 4 - 4oz white meat, 2tbsp natural peanutbutter
Meal 5 - 4oz (cooked weight) red meat, 6oz sweet potato
Meal 6 - 4oz white meat, 2tbsp natural peanutbutter (may add 6oz sweet
potato if still flat)

Saturday-
Meal 1 - 4 whole eggs, 3/4 cup oatmeal (dry measure)
Meal 2 (repeat this meal every two hours until 90 minutes before you go
onstage) - 2oz white meat, 6oz sweet potato
Thirty minutes after Meal 2, eat one rice cake with 1tbsp peanutbutter.
May repeat this several times.
Meal 3- 3oz white meat, 6oz sweet potato
Meal 4 - 4oz white meat, 2tbsp natural peanutbutter
Meal 5 - 3oz white meat, 6oz sweet potato
Meal 6 - Party Time!!!!

Water Schedule
Mon-Thurs 2 Gallons of distilled water
Friday 8oz of distilled water per meal
saturday 4oz of distilled water per meal