Wrap Up of the Mr and Miss Fitness SA Pageant

Hi Fitnes freaks

So, Mr and Miss Fitness SA 2011 has come and gone. I Always look forard to this show every year and LOVED competing this year. Met many amazing people and made many new friends.

The show entertained a crowd of 1700 strong and some awesome performances were presented to the crowd. The Standard of the athletes were outstanding/ Some 170 odd athletes entered the show and for the first time a top 10 was selected for each division at pre-judging. This I believe is important as it will ensure that the best of the best are on stage to compete for honours to be Mr or Miss Fitness 2011.

Unfortunatly poor judging standards were experienced and there were some contreversial placings in certain divisions. Specifically in my model division. Judges messed up my theme round scoring and this really had an effect on my final placing. Nevertheless out of 48 model athletes in my division, I placed 3rd in the body round and 10th in the theme round for a final placing of 6th.

I was in the shape of my life and dedicated 4 months to hardcore dieting and training, so personally I achieved my goal but really feel I deserved a place in the top 3, so did many other people. O well, you can only do so much for yourself and hopefully the rest goes your way.

Lets hope that next year the judging standards can be improved as this is by far the best show to compete in. Look forward to improving on my physique even more and bringing home GOLD in 2012!!!

Peter

 

Peter Gaiser on the right.

 

Peter Gaiser

Glycogen Depletion Workout 1

Just finished my glycogen depletion workout 1 of 3. It was seriously tough as I am now very depleted and water loading too.

The reason why I do these workouts is to completely deplete my muscle glycogen stores so that when I start carb loading phase my muscles will be screaming for carbs and my muscles will store a lot more glycogen to give my that harder fuller look. Its all very scientific but if done correctly it can make a huge difference to your look for the stage. Below is workout 1 of 3 I used this morning:

1. Seated machine rows 3x20.
2. Incline machine chest press 3x20.
3. Reverse grip pull down 3x20.
4. Machine flys 3x20.
5. Rear delt machine 3x20.
6. Lateral cable raises 3x20.
7. Arm Curls 3x20.
8. Cable pull downs 3x20.
9. Ab routine: Leg tucks 3 x 20
Side rope crunches 3x15 each side.
Ab machine crunches 3x25.

The focus here is to deplete the muscles and not kill or overload the muscles. I felt drained after this and then proceded to consume meal 2, which was 10 boiled egg whites and black coffee. 

Peter

 

5 Days out from Mr and Ms Fitness SA, ripped and depleted. Currently water laoding then start my carb up phase on Wednesday.

Water Loading Phase

Hi Fitness Friends

So tomorrow, Sunday 11th September 5 days out from Mr and Miss Fitness SA, I start my water loading phase. Not looking forward to this as I honestly struggle to get in the water I need to flush out my system.

The reason why I use a water loading phase is to help my body get rid of excess water retention. So basically the reasoning behind this is to shock the body into thinking, hey Iv got to much water, I need to get rid of it. So the body starts flushing out that excess water.

Generally I drink 2-3 litres per day, so on Sunday 11th Sept. I will attempt to drink 5-6 litres still water as this will give my body the shock it needs to get rid of excess water. On Monday 12th Sept. I will comsume another 5-6 litres still water. I will be taking a serving of USN Aqua Expel supplement that helps flush out water and toxins in the body. This I will take one serving every day from Sunday through to Thursday, 1 day from the show.

In terms of my nutrition, my diet will remain the same on these 2 days:

Meal 1 5:30

- Half cup oats with 4 egg whites, cinnemon, tablespoon salt and sugar free peanut butter and 1 sweetner.
- Cup black coffee.
- USN Vitamin C 1000mg
- USN Muti Vitamin.
- 2 USN Phedra Cut Stimulant Free capsules.
- 1 serving USN Aqua Expel.

Meal 2 9:00

- 10 boiled egg whites
- Cup black coffee. 
- 2 USN CLA Capsules.

Meal 3 11:00

- 2 Chicken breast with balsamic vinegar.

Meal 4 13:30

- 2 pieces hake.
- Half bag of green beans.
- 2 USN CLA Capsules. 
- 2 USN Phedra Cut SF.

Meal 5 16:00

- 2 pieces hake or chicken breast
- Half bag of green beans.
- 1 teaspoon salt and sugar free peanut butter. 

Meal 6 20:00

- 2 pieces hake
- whole pack of baby marrow.
- 1 whole cucumber with balsamic vinegar.
- 2 USN Phedra Cut SF.
- 2 USN CLA capsules.

Meal 7 21:30

- 6 boiled egg whites.

As you can see my complex carbohydrates are extremely low, this is a really tough time for me now. This diet will be the same for Monday then from Tuesday as I start dropping water, I will be adding complex carbs in small amounts each day until Wednesday afternoon when I start carb loading.

Keep an eye out for future blogs next week as I will be posting my glycogen depletion workouts as well as what I will be carb loading on to come in full and hard for the pre-judging on Friday 16th September.

Wish me luck.

Peter

De-carb week

So this week I have dropped my complex carbs slightly, taking away meal 3 complex carbs and splitting my morning 1 cup oats into half cup foe meal 1 and half cup for meal 2. Due to decreasing complex carbs this week, iv had to increase my protein intake to prevent muscle loss and also make up for the decrease in the carbs.

Still eating around 7 meals per day. From meal 3-7 im eating high protein in form of hake and lean chicken and fibrous carbs in form of green beans, broccoli and baby marrow. Water intake is still around 3 litres.

I will start with my water loading on Sunday and Monday and from then till show time I will drop water intake each day and as I do this increase my complex carbs slightly each day untill I start carb loading on Wednesday.

Make sure to check in next week as I will be posting a blog on how I manipulate my water and carb intake before I hit the stage.

Peter

My Competition Diet for Fitness SA

Hi Fitness Friends

This is my diet which I used for my preparations for Mr and Miss Fitness Pageant South Africa 2011. I started this diet 14 weeks out and I was weighing 90kg with body fat percentage of around 18. After being on this diet for 12 weeks iv got my weight down to 79kg and my body fat percentage is around 5 rite now.

Meal 1 5:30 am

- 2 USN Phedra Cut Hardcore capsules. 
- 1 USN Omega Pro.
- 1 USN One-a-Day Vitmanin C 1000mg.
- 2 USN Mens Ultra 2-a-Day Multi Vitamin tablets
- 1 Cup oats.
- 1 scoop USN 100 % Whey protein powder.
- 1 Cup black coffee with sweetner.

Meal 2 9:00am

- 7-10 Boiled egg whites. .
- 1 Black coffee with sweetner.

Meal 3 11:00 am

- 1 Chicken breast or 2 scoops USN Pure Protein Hydro 6 shake with water.
- Handfull of raisans.

Meal 4 13:00 pm

- 2 USN Phedra-Cut Hardcore capsules.
- 1 USN Omega Pro capsule.
- 2 Chicken breast or 2 hake fillets.
- Half pack of cubed sweet potato.
- Half pack of green beans.

Meal 5 15:00 pm

- 2 Scoops USN 100 % Whey Protein shake 

Pre-Workout

- 1 Table spoon Salt and Sugar free peanut butter.
- 4 USN Nitro Anabolic X4 tablets. 

Post-Workout

- 2 Scoops USN 100% Whey Protein shake.
- 5g USN L-Glutamine.

Meal 6 20:00 pm

- 2 Chicken breast or 3 pieces hake.
- Half bag green beans.
- Cucumber sliced with balsamic vinegar.

Meal 7 22:00 pm

- 2 Scoops USN Pure Protein Hydro 6 shake
- 5 g L-Glutamine.

Extra notes:
- I squeeze some lemon onto my hake.
- Sprinkle a bit od pepper on my meat and veggies ( pepper is a natural fat burner).
- I do not use any other spices at all.
- Drink about 3 litres water per day.

After using USN supplements and changing my diet a bit from last year, it really has helped me improve my physique drastically. Remember to catch my fitness friends and myself rocking it on stage on 16 and 17th September, Grand Arena, Grand West Casino Cape Town. Get your tickets from Computicket NOW!!!