In this article, I’m going to outline the final days of 
my prep. A few little mistakes here could turn into a major catastrophe! 5 days out….exhausted, hungry, and surviving the passion to compete and the drive to win! By this time, you don’t know if you’re coming or going, but because I have done this so many times, it becomes easier as I go. Here are some pre-contest tips, training split, and the final days’ nutrition intake for me.
Tips:
Tanning – We all use a skin dye before taking the stage, but tanning a couple weeks out, will help tighten and dry your skin out. However, make sure to stop tanning at least 72 hours prior to stage time. I do not recommend regular tanning, as it is not good for you in the long run.
Shaving - We all have to do it, so make sure you are doing it right. I suggest starting 3 weeks out, every few days shaving and taking extra care of your skin, so your body doesn’t react negatively with razor burn or acne. This can distract from the great physique you have built.
Diet: This is the part when you have to be focused on the contest, winning and not letting any food craving get in your way. I cut salt by 50% and consume 1.5 gallons of SPRING water.
Here is my sample final week diet:
M1. 8 egg whites, ½ cup steel oats
M2. 8 oz grilled chicken, ½ cup white rice
M3. 8 oz grilled chicken, ½ cup of white rice
M4. 6 oz Cod, 1 cup of broccoli
M5. 6 oz chicken breast with small salad w/ vinegar and lemon juice
M6. A bowl of fruit loops, 2 snickers, a donut and some hummus….Just kidding!! 60 grams of Hydro-whey protein mixed with water
Training: I do a full upper push routine Monday and Wednesday; then a full upper body pull routine Tuesday and Thursday. For more details of the workouts and why… please email me along with any other questions you have [email protected]
Thank you again, I hope to deliver an article of a Champion next!
Adam Lamb Competitor/Coach
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