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America, how y’livin?  Well, we’re 5 weeks out from the Vancouver and 8 out from the Mac Daddy – Emerald Cup.  All of you should be dialed in on your foods, training, cardio, and mindset if you’re doing the Vancouver.  Your energy levels should still be good, although you might be noticing a little effort in getting started, but once you get going, you’re good to go.  You should be within 10-12 lbs of contest weight (and please don’t make the mistake of believing that you’re holding lots of water when it’s actually fat…).  If you’re more than 5-6 lbs out, then you might want to seriously consider doing two cardio sessions a day.  Your pumps should still be good – you’re still big, hard, and full.  If you’re a higher calorie person, then your first session of cardio should be one hour.  Second session is no less than 30 minutes and upwards of an hour depending upon leanness.  If you have to do more than 2 hours of cardio a day, then either you’re too fat or your foods are waaay off!  If you’re a low calorie person with little cardio, my recommendation is to attempt to stay above 11-1200 calories and increase the intensity on your workout to create the energy deficit you need to get lean.  Going much lower than 1100 calories will invariably lead to muscle loss and you’ll find your fat loss will stall out. You might be noticing that you’re slightly irritable, or should I say, definitely focused on the task at hand at this point.  If people don’t live in your world, you probably don’t wanna hang around them very much.  Life should be pretty routine now…cardio, foods, train, sleep, cardio, foods, train, sleep…whatever your schedule is, you should have it locked down. 

If you’re doing just the EC, you should be 16-20 lbs out maximum to minimize muscle loss.  If you’re more than 10-12 lbs out, again, consider doing two cardio sessions a day.  All systems should be go for the EC – lots of energy, big pumps – life is still good for you guys.  The only way someone 8 weeks out should be ‘suffering’ is if they’re behind the power curve and are having to make up for being too fat.  Oh, and don’t be trippin’ that I use the “f” word so freely, America – I call it what it is!

I’ve got a little treat for you guys – a guest blogger!  As you know, I work with lots of clients in preparation for contest.  I picked up Kathy a few months ago and she’s done an incredible job of following the program.  I asked her if she wouldn’t mind writing a quick article on her experiences so far.  I’ve got several others that will be guest-blogging during the course of this spring season and year as well, so continue to check back to see how this competition thing has changed their lives.  But for now, enjoy Kath’s blog…peace!

"MAN"! Is all I can say right now! 

I decided a while ago to compete in a bodybuilding competition...having no idea what it really takes. I've been lifting on and off since I was 13 yrs old - I’m now 50.  I love to lift.  I love the feeling of pushing myself and seeing the results in the mirror!! (Yes, I love the mirrorJ).  

Anyway, I had no idea what it took to get ready for a bodybuilding competition. I got hooked up with Dave through Brenda Dixon, another client of Dave’s and a friend of mine. Dave is helping me with my legs, posing, and food!

So when Dave first tweaked my diet he told me I needed to buy a scale. Telling him that I ate a hunk of bread or about a cup of chicken didn't fly.  When Dave gave me my new eating schedule, guess what?  I’m eating a ton more food!  I am eating the amount of chicken breast in one day that I used to eat in a whole week!  That's no lie! I am eating a ton more carbs...no lie!! And a ton more veggies....I know, who cares! But the thing is I’ve lost bodyfat. I am eating clean. No wasted food for this body! I am way more cut and lean and I get to eat more food!!

I've learned how to lift harder and better than I've ever lifted before. In the past I always thought I lifted pretty hard by most people’s standards. Now I am really lifting! Dave has taught me to ask myself when I leave the gym, "Did I lift as hard as I could? If not, why?" Those women that say they don't want to "get big"...guess what?  You won't! Because most women won't or can’t lift hard enough and long enough to even get close to that “get big” body! Heck, I bust my butt and I’m smaller – not bigger, leaner – not bigger, and more muscular – not bigger!  Dave is helping me work my legs.  My upper body responded quickly to lifting, but my legs…that’s another story.  Even though we’re killing them I am barely seeing progress!  I had no idea how hard they needed to be worked.  But I'll keep on keeping on!

Now posing - oh boy, that's another one! Some competitors make it look so easy. I thought, before I knew anything, that I'd just get on stage and show off my muscles.  How wrong was I?  After my first posing session with Dave I realized that this was a lot harder than it looked.  And I hurt!  So now I am learning the mandatory and compulsory poses....they're not as easy as I thought. Oh, and I need to do a routine to music too?  Good thing Dave is great at not only choreography, but editing and mixing music.  And there’s something else I didn’t know - If I don't make the top 5....no routine! That's not happening if I have anything at all to do with it. I am going to work my butt off with Dave's help! I want to make sure that on "game day" I've done all there is to do to make the top 5!

Yep, my life right now is eating, lifting, cardio, and posing, eating, lifting, cardio, and posing, eating, lifting, cardio, and posing…

Doing the adventure, just one day at a time! Lil bit, Lil bit!

Kath

David “Dr. Buff” Patterson

Personal Training Systems

“There Are No Shortcuts!”

 www.personaltrainingsystems.net 

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 Mobile:  253.576.4859

            Wishing DOESN'T make it come true!

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