“Trust the Process”

It’s “Official” — Show Prep is on for me once again for 2016.  It started a couple weeks ago and my coach, Justin Dees, has outlined the way forward with my diet, supplements, cardio, training methodology and intensity.  Posing is to become a daily ritual for about an hour hitting all compulsory poses and basic turns.  I had so much trouble with the mechanics of posing last year that I thought that I would never get it right….but I did, thanks to Justin!

Firstly, Justin pointed out that I should concentrate only on what I want to look like and push it to the limit.  When I told him what I was most afraid of, he replied instantly, “whatever your fears are they will grow.”  I took this little comment to mean that if I am afraid of something going wrong then it is a “self-fulfilling prophecy” and it will come to pass.  Conversely, if I focus on what I want to look like then that will “come to pass.”  Each focus will multiply as I give it full reign in my psyche.  I am now focused on what I want to look like only.

Secondly, the diet Coach Dees has placed me on is fixed and all I have to do is follow it faithfully with no wandering to  theright or to the left.  Dieting is the cornerstone of getting lean and at the same time, keeping all the muscle I have gained in the last year.  The prep for a contest seems rather schizophrenic at times.  We want to lose fat and keep muscle and all efforts seem to compromise one or the other.  But, as my coach has taught me that sticking with what he prescribes is the only way forward.  I just do not have enough experience all be myself to do it correctly and arrive at “game day” in the best shape of my life.  So, I like you, must trust the diet that our coaches uses to make you “world class.” Suffice it to say that you have to take in astronomical amounts of protein daily and sufficient grams of carbs to keep your training intensity high.  I will leave the actual calculations to you and your trainer.  I eat 6 meals per day each laden with chicken, steak, eggs, or very lean pork as my protein.  I use rice and white yams and asparagus as my carbs.

Thirdly, the supplements that I use are carefully selected to give me all the proper augmentation that my diet and training requires. I like to take in Branched Chain Amino Acids, Complete Protein, Creatine, Citrulline, L-Arginine (Nitric Oxide), Glutamine, Colostrum, Conjugated Linoleic Acid (CLA), Omega-3 Fish Oil Caps to name a few.  Each of these plays a significant role in rounding out the dietary requirements and to enhance performance and appearance.  In addition, I use C-4 and Glucoject as a supplement before and during my training.  Also, once per day I drink a Protein Shake as prescribed by my coach.

Fourthly, cardio is of paramount importance.  I do two 30 minute sessions per day which burns any extra calories that are ready to be stored as fat.  It also strenghthens my heart so I can continue the heavy training that is required as I get closer to “show time.”  I like using the eliptical machine because it spares my knees.  I like it so much that my wife Christine and I bought two identical elipticals and placed them side-by-side so we can do our cardio together.  During the 30 minute sessions I try to do some interval training….3 minutes fast alternating with 3 minutes at a slower normal rate.  DO NOT OMIT CARDIO DURING SHOW PREP!!

Fifth, My training intensity must remain high.  I like to use lighter weights with a push toward maximum sets and reps of selected exercises for each body part. I will be writing and article on my triceps routine that Justin has inserted into my workouts in the last 3 weeks.  It is a crusher and my arms have grown by at least a 1/2 inch in just that time frame.  It is important at this stage of the game to work hard but seek finishing exercises that maximizes the pump.  Keep at it until failure and/or the pump is gigantic.  I will let you and your coach walk this path together.  If you have a training partner, make that person responsible for not letting you “pussy out” on your workout. Tell them what you want to accomplish and demand that they help push you to that end.

Sixth, posing for me has always been a daunting task.  Last year, just before the National in Pittsburgh, Justin says to me, “Bro, your posing sucks!”  With five weeks to go I dug in and posed 30 minutes per day remembering and applying all that Justin fed to me in his office.  In the end, coach was reasonably satisfied to let me go onto the stage.  For these contests coming up I am committed to working as hard at posing as I do training.  It must flow and only constant repetition of the compulsory poses is going to make it happen well for me.  I will write more about this in the coming weeks as the contests get closer.  This is hard but it cannot be neglected.  By the way, I finished 6th in my category at the Nationals last year as a light heavy weight.  I plan to do much better this year…..Like win it all!

  Training in Hawaii

 My golden moment with Flex Lewis

These are the basic challenges that I am facing this year during show prep.  My last meeting with Coach Dees revealed that I was at 5.3% body fat with 187 lbs of lean muscle and I weighed 197 lbs.  I feel I am getting very tight, dense, veiny and in general, closer to copetition shape.

Thanks for joining me on this insight into the “Process” that I am learning to trust which will take me to “center stage” and the first place trophy.

Thank you ever so much goes to my wife for cooking for me, encouraging me, and for being the best training partner I have ever had.  I love you Christine!

Also, thanks goes to my coach Justin Dees who harps very little but expects much for his willingness to take on a guy like me.  His patience and direction will always be the things that I need to win. It is my goal to make him proud to have me as his client and champion.

This is OUR TIME!  Go out there and win!

Until next time….

Douglas E. Graham, Lt Col, USAF, (ret), MHSM