Last week Pre-Contest Prep for March 19, 2016
Tanning: I recommend Jan Tana Tanning products for the contest. The Week before contest starting
Saturday, scrub with Jan Tana Skin Prep daily to exfoliate skin. Apply Jan Tana moisturizer to condition
skin for even tanning. DO NOT apply any other tanning products before or after applying Jan Tana color.
Tanning in a tanning bed is not necessary.
Supplements: I used throughout final week: Myology Ultra Sports Women Multi Vitamin (2 a day),
Universal ZMA (3 a day), 3g Calcium D-Glucarate to keep estrogen low (I had a lot of water retention
around ovulation and menstruation), BCAAs.
Day 5 before competition (Monday): Eat low carbs (50g or less), increase fat and protein to get to a
minimum of calories. For me (1500 net kcal per day: 50g carbs, 167g protein, 70g fat). Drink 6 l of water.
Take BCAAs and multi vitamin. Can be done fasting until 11am or no fasting.
Workout: stop 2-3 reps before failure to avoid any muscle soreness. 6-8 sets per muscle group with 8-15
reps, 30 seconds rest between sets.
Exercises: deadlifts 3 sets, leg press 6 sets, hip thrusts 3 sets, pull ups 3 sets wide, 3 sets narrow, 4 sets
leg extensions, 4 sets leg curls, 4 sets calves. (total of 30 sets). 10 minute Stairmaster or climber before
and after workout.
Day 4 before competition (Tuesday): Eat low carbs (50g or less), increase fat and protein to get to a
minimum of calories. For me (1500 net kcal per day: 50g carbs, 167g protein, 70g fat). Drink 6 l of water.
Take BCAAs and multi vitamin. Can be done fasting until 11am or no fasting.
Workout: stop 2-3 reps before failure to avoid any muscle damage. 6-8 sets per muscle group with 8-12
reps, 30 seconds rest between sets.
Exercises: squats 6 sets, pull ups narrow and wide 3 sets each for total of 6 sets, shoulder front raises
and side raises 4 sets each for a total of 8 sets, rear deltoid row 4 sets, abs 6 sets, biceps curls rope 4
sets, triceps pull downs 4 sets. (Total of 38 sets) 10 minute Stairmaster or climber before and after
workout.
Day 3 before competition (Wednesday): Eat low carbs (50g or less), increase fat and protein to get to a
minimum of calories. For me (1500 kcal per day: 50g carbs, 167g protein, 70g fat). Drink 6 l of water.
Take BCAAs and multi vitamin. Can be done fasting until 11am or no fasting.
Workout: stop 2-3 reps before failure to avoid any muscle damage. 6-8 sets per muscle group with 8-12
reps, 30 seconds rest between sets. 20 min. Stairmaster or climber before workout.
Exercises (Upper body only, give legs extra time to recover to improve definition): narrow and wide rows
3 sets each for a total of 6, side raises 4 sets, 4 sets front raises, 4 sets upright row and overhead press
combo with Olympic bar, biceps barbell curl 4 sets, triceps overhead press 3 sets, triceps pushups 3 sets,
3 sets triceps kickbacks, abs with 3 sets of sit ups and 3 sets of leg raises for a total of 6 sets. (total 37
sets)
Notes: I felt very depleted and decided to start carb up at 2:30 pm that day. This gave me 2 ½ days carb
depletion and 2 ½ carb up. I started with some fruit (a banana and an apple) because fructose is known
to mostly fill up glycogen storage in the liver. I have read numerous articles about avoiding much
fructose after that. The rest of the day, I ate salt with my food and ate rice and butternut squash, and
also a peace of chocolate and a marshmallow. I ended up with 924 net kcal (2298 gross kcal), 148g
protein, 254 g carbohydrates, and 74g fat for the day.
Carb up days: 6 meals a day no fasting. I found the following calculation on the internet to estimate
skeletal muscle mass. Calculate skeletal muscle mass= Competition weight-body fat%-15% bones-20%
other tissues and intestines. Transfer into Kg. multiply by 35 for women and 45 for men (35-45g
glycogen per kg of skeletal muscle). For me that is 110lb bodyweight-10%fat or 11lb-15% bones or 16.5
lb-20% tissue or 22lb= 60.5lb skeletal muscle estimate. 60.5 lb. is 27.4kg multiplied by 35 g glycogen =
959g of carbohydrate storage estimate. I have 2.5 days left until finals to replenish. Normally, I eat 250280g per day on maintenance. 400g per day or more makes me a little nervous. I will eat 300-400g of
carbs on Thursday and see how I feel. I will either stay with another 400, lower to 300g, or lower the
second carb up day.
Day 2 before competition (Thursday): 6 meals about 60g of carbs per meal, 22g protein per meal (I used
chicken breast), and 7g fat per meal. That is a total of 2346 kcal. Foods include carbs such as white rice,
quinoa, sweet potato, butternut squash, rice crackers, or other low sodium carbs. Dink 4.5l that day. No
exercise just some walking or house cleaning, packing, and of course posing. No salt or extra seasoning
with salt. Read labels!
Supplements: BCAAs 10-20g per day spread throughout day, Multi Vitamin, D-Glucarate and ZMA.
Notes: I looked very lean that morning, not quite full in my shoulders and arms. So I didn’t think I
needed to worry about eating too much that day. I had 2240 kcal no exercise beside posing and cleaning
house (148g protein, 347g carbohydrates, 36g fat, 1290mg sodium).
Day 1 before Competition (Friday): Evaluate in the morning how I look. If I should eat 40 or 50g of carbs
per meal. 6 meals about 40g of carbs per meal, 22g protein per meal (I used low sodium protein shakes
mixed with water and 8 oz. of ground turkey), and 7g fat per meal. That is a total of 1866 kcal or more.
Foods include lower glycemic carbs such as butternut squash, quinoa, sweet potatoes, or other low
sodium high fiber carbs. Drink 3l that day. No extra salt or seasonings with salt. Read labels!
Supplements: BCAAs 10-20g per day spread throughout day, Multi Vitamin, D-Glucarate and ZMA.
Notes: I ate Calories 2086, Protein 125g, Carbohydrate 323g, Fat 43g, Sodium was very low at 435mg.
Tanning: Generously smooth on one application of Hi-Def Color for a Base Tan. DO NOT apply
deodorant Before or After applying Color. Deodorant will raise the skin's pH and turn your arm pits
green.
Day of Competition (Saturday) Plan: Eat a light meal before pre judging. If I look flat eat sugar meal for
breakfast maybe a candy bar. If I look good eat sweet potato or butternut squash with rice and protein.
If I have extra water eat protein only. 45 minutes before pumping up maybe have something sweet.
Notes: I drank maybe 16 oz. before prejudging and another 16 oz. between prejudging and finals. I
ended up eating 2464 Calories, 121g Protein, 294g Carbohydrates, 64g Fat, and 1884mg Sodium. My tan
was great. I was very pleased with it. I ended up doing one coat of Ultra 1 Color and a second thin touch
up before Pre Judging.
Tanning Instructions: Smooth on one application of Ultra 1 Color. Backstage, apply glaze to define and
highlight physique. Spray glaze in palm, lightly smooth over skin. Do not apply too much glaze; it does
not absorb into the skin like oils.
DO NOT use oils, pam cooking spray or any other products over your Jan Tana color. They may contain
petroleum and will make your color run!