By Alexander Fedorov
The preparation for my first Olympia has been complicated and stringent. This is the most important contest of my career, so everything is much more strict than my usual protocol. As I write this it is safe to say that my life is basically split between the kitchen and the gym… But that's the price of being a pro in one of the toughest sports in the world. Training.
The last month before a contest brings with it many changes to my training routine. The intensity increases greatly. My workout time is reduced from almost 1.5 hours offseason to a focused 45-60 minutes. The rest between the sets and exercises lessens and isolation exercises gain importance. Supersets are added to the equation.
Cardio.
Cardio becomes essential at this point. I will do cardio twice a day for no less than 40 minutes per session, usually post workout.
Diet.
Five meals daily, always. Protein intake is high, but not in the form of shakes--only whole food sources such as chicken, turkey, steak. The steak is heavy and calorie dense, so it usually is eaten midday. I eat an 8-10 egg white omelet with almost every meal. Utilizing different protein sources is both easier on the palette and more comprehensive regarding amino acid profile. I eat vegetables or salad with almost every meal (cucumber, tomatoes, sweet pepper, greens) with lemon juice. Lemon is a good natural fat burner and I add it to all of my salads. Cutting carbs is the most difficult aspect of the precontest period. My natural energy levels are always so low as a result. Grapefruit, lots of coffee and natural energy boosters (like guarana) provide alternative sources of energy and help to pick me up when I begin to drag.
Supplements.
My supplementation is simple and basic. I continue to use amino acid products such as BCAA 2000. In comparison to the offseason, the key difference in my supplement regimen is the inclusion of fat burners such as Super Cuts 3. Using these along with a strict precontest diet is a good way to reduce bodyfat percentage, making the body leaner.
