Contest prep update -3 days out!!
October 21, 2009 by Ryan Irwin
It is almost game time!!!! 3 days to go for the NANBF Natural USA in Chicago. As of this morning, I was 4.8% bodyfat according to the skin calipers, right where I want to be! Closer to home, this weekend is also the NANBF Best of the Midwest in Cedar Rapids if you want to go see what it’s all about. Also, the NASA Iowa Regionals powerlifting competition is in Des Moines. If you are a physique or strength athlete, lots of options to do this weekend!
This week is all about doing the final preperations to get things ready to go. Filling out, recharging and focusing. Posing routine is done, meals/food lined up and last minute details are done.
Last week was a tough week of training and was thrilled to not have lost and in fact gained strength in most of my lifts!! As the before/after pics show below, I have kept my lean muscle while dropping bodyfat. This week I have treated as a deload week and am excited to start back up next week with my powerlifting cycle for NASA nationals. I will take it slow as to not injure myself, but full steam ahead!! After 17 weeks of dieting, post contest is HIGHLY anabolic, so want to take full advantage of it!!
Besides continuing training, I am going to be adjusting my supplement stack. I will cycle off creatine for a month and cycle on the Grean Lean, which is a detox/digestive support. As I introduce foods back into my system, this will help my body make the adjustment, plus help keep from piling on extra bodyfat. I will also ween myself off the Bio Heat and Nitro Burn PM and CLA.
Ryan Irwin precontest before and after 17 weeks of precontest diet
Ryan Irwin before and after side chest
Ryan Irwin 3 days out
Supplement stack:
Ecogreen multi vitamin capsules
Quad protein (timed release protein)
Bio Heat (fat burner)
Nitro Burn PM (night time fat burner/cortisol blocker)
Creatine (Bio Cell)
L-Carnitine/Alpha Lipic Acid (pre/post workout)
Xtend (during workout and in between meals)
Omega 3/6/9
CLA
Multi Whey & Karbolyn (post workout protein/carb shake)
Beta Alanine
Casein protein (before bed and added to whey to help get in between meals)
Psyllium husk
100% liquid egg whites
Nutri-Sport & Full Potential Training
9992 Swanson Blvd
Clive, IA 50325
www.nutrisportFPT.com
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