STRING 'EM UP

Dexter, you looked unbelievable at the Olympia. I had you in first place after prejudging. I can't believe that Challenge Round nonsense. It was merely a way for the judges to place people where they wanted, not where they belonged. The audience was screaming for rope! We wanted to hang those judges. We all know you got screwed. Hopefully, this will not discourage you from continuing your reign as the most complete and conditioned athlete in the sport. Now, on to my question. I'm having a hard time getting my diet squared away. My main goal is to strip away the last inch of baby fat covering my torso and limbs. I've been training for a while, but I haven't made satisfactory improvements. I know I need to pay attention to diet to make this happen. I'm not blessed with your genetics, so I have to really watch what I eat. Can you tell me which foods to stay away from?  Thanks, and good luck on crushing the competition at the next show.

Thanks for the support. Have no fear for the future, though. Yes, I was crushed when I landed in fourth place, but obviously, it's over and done with. I don't dwell on negatives. If anything, it's made me even hungrier to unveil an even better package for my first contest in 2005.

All last year, I told everyone I made huge improvements and that they'd see what I was talking about come Olympia time. I think my showing- not the placing- at the Olympia proved I back up my words. I guarantee that I'll be bigger and more ripped than what you saw at the Olympia. Take it to the bank.

Whew! Felt good to get that off my chest.

Anyway, about the foods you can't eat. It's true that my metabolism allows me to be a little less strict than most people. However, that doesn't mean I shovel donuts and cheesecake into my face every day. I'm glad to see you've pinpointed diet as one of the reasons for your lack of progress. People need to realize that bodybuilding is training in the gym and eating right. You can't have bodybuilding by separating the two. 

Eating right is a way of life. It's not a fad diet you follow for a few months.  Eating clean and healthy is something you do constantly for the rest of your life.  Now, that doesn't mean you can never have your pizza or chili-dogs again. Just try keeping me from my Pizza Hut. I guarantee you'll feel my wrath!  What this means is that you'll have these items once in a blue moon and only when you decide to have them, not the other way around. The tail don't wag the dog.  Straight?

I'm going to tell you some of the things you shouldn't eat on a regular basis. Read that again: a regular basis. Once you put something on the forbidden list, it becomes irresistible. It's just like that apple in the Garden of Eden; we'll pay for that temptation for the rest of our lives. You don't need to multiply the misery.

Don't change your eating habits overnight. Unless you have Jedi mind powers, you will fail. Instead, slowly change your diet until eating clean becomes a habit. I didn't grow up eating six times a day. None of us did. My parents would say I had too much time on my hands and make me earn my keep, anyway. I learned to make it a habit through years of discipline. Imagine what it takes to eat every two hours. It takes effort, boy! You have to cultivate this same dedication to eating clean. Once you do, it becomes second habit. This is a formula that will last a lifetime. 

Notice I spent a lot of time talking about how to go about eating clean. The mental part is what sets up the physical reality. I'm gonna give you a very simple breakdown of foods. Here are some of the obvious items you should start minimizing, then avoiding, on a regular basis:

Sugar. This is a no-brainer. Simple sugars are everywhere in our foods.  They're full of empty calories, but they sure make food taste good. Sometimes, they're helpful. For example, after your workout you need simple sugars to replenish your glycogen stores. It also raises insulin levels, which is good because insulin transports amino acids into the bloodstream and cells. That's about the only time they're useful. At other times, they spike insulin levels, resulting in increased storage of body fat.

Sodas. The majority of sodas are loaded with sugar- high fructose corn syrup, to be precise. If you drink a soda with every meal, start cutting down and do it fast.

Juice. That healthy glass of fresh-squeezed juice in the morning also has high concentrations of sugar (again, fructose). Although they contain vitamins and minerals, don't guzzle them like water. You're getting an awful lot of empty calories from fructose.

White flour. Bread and pasta made from white flour spike insulin and encourage storage of body fat. These are everywhere. Do yourself a favor and stick to whole grain varieties whenever you can, which isn't easy in the United States.

Fried foods. These foods are filled with excess carbohydrates and an abundance of hydrogenated or partially hydrogenated fats- also known as trans fatty acids. These are the unhealthiest fats around and responsible for several coronary diseases. Start laying off that fried chicken and waffles, too.

This is good for starters. As you can see, these four categories cover a wide range of different foods. In fact, they cover just about every morsel in the average American's daily diet. Don't be overwhelmed. Remember, it takes time to "eat right." Be patient and make small changes. Before you know it, you'll have improved your diet and your appearance. What's more, you'll be able to balance out your diet as a bodybuilder and also as a regular dude who has to chow down now and then. Balance is key, as the saying goes.

COUNT THEM SHEEP

I'm having a helluva time sleeping enough. I'm a student working my way through school. I also take care of my little sister. On top of that, I'm trying to get big enough to compete in my first bodybuilding contest next year. With school, work, family and training, I should be collapsing at bedtime. Instead, I find myself awake at two in the morning, stressing over this and that. I'm a zombie the following day. Performance at school and work are starting to suffer. I've become very moody and irritable. My training sucks, as I have no energy. What can I do to get some shuteye?

Isn't it ironic that despite all the activity, you can't sleep to save your life?  I know you're tired enough. You're taking care of your shit and then some.  Props go out to you for handling your business. Not too many brothers can hang with that.

I've been in the same boat as you. When I'm preparing for a contest, it gets hard to sleep sometimes. I know it doesn't make any sense, since I'm tired from training, cardio and a low-cal diet. Intense training revs the motor like nothing else; it keeps you fired up. However, it's not about being tired enough.  It's the amount of stress that keeps you from catching your zzz's. You answered your own question when you said you stay awake stressing over matters. Even though your body's beat, your mind is still racing at 100 mph. It's a tough situation. On the one hand, you're going over the things you need to handle, while at the same time you're trying to get the rest to actually handle them.

Quality sleep is important to function- period! I'm not even talking about muscle growth. You need sleep just to continue with school, work and family responsibilities. Those are far more important matters than bodybuilding.  When you're stressed over your limits, your body is taken out of its rhythm. You need to slow down and get back on track. Here's a strategy I use during my contest prep.

It's inevitable that I'll be stressed and moody from all the training, dieting and the pressures and expectations I put on myself. This is my profession.  This is how I put food on the table. I could lay awake all night wondering if I did everything right at the end of the day while planning ahead for the next one. In order to make sure I don't lose valuable sleep time worrying, I map out each step of my preparation. I make sure I'm on point with diet, training and posing so I leave nothing to chance. After making these plans, I do everything in my power to achieve them.

I know in advance if I need to be at a certain weight or appearance at x number of weeks. Then I bust my hump to make sure I'm there at the designated time. I don't do everything right, each and every day. But I come pretty damn close. I might have missed a little something here or there. If I did, I make up for it the following day. I plan out my strategy before each contest. I never fly blind. That would be a disaster. If you only react to the situation, the situation alone dictates your success or failure. You have to take as much control as possible.

Write out your tasks for each day. You can't work the whole farm without a plan. You have a truckload of different responsibilities, so it would be good to categorize them. Have a list for school and a separate one for both work and family. Keep it realistic. For instance, I never expect to be contest-ready at one week out when I haven't dieted or done cardio in the all the previous weeks.

Write down the things you absolutely have to do. I'm talking about things that can make you flunk out or get canned. Next, list the things you can accomplish. Then, write short-term goals for what you want to accomplish. Finally, what are your long-term goals? You've gotta be doing this for a reason. The farmer doesn't feed the chickens out of the kindness of his heart. Have a light at the end of the tunnel. This way it's not a giant mountain you have to scale in one day.

In closing- I saved this for last- you can use supplements to help you get quality sleep. I stress the word help. At no point should you rely on supplements or other aids to remedy problems in your life. I'm not a doctor, so I suggest consulting one before trying any of these. If you're currently on medication, it may produce negative side effects. Here are a couple of suggestions:

Valerian. This herb helps relax people. It may knock you out, too. Follow the recommended dosage. As always, start on the lower end before working your way up.

5-Hydroxytryptophan. We're all familiar with tryptophan and it's sleep-inducing properties, as seen after any big-ass Thanksgiving turkey dinner!  5-HTP is a more potent version. Follow the recommended dosage.

Melatonin. This hormone is actually released at night and is involved in the body's natural sleep pattern. Some people swear by this stuff. If you can't sleep, it may be a result of a low level of release. Again, follow the suggested dosage.

Tryptophan. We're all familiar with this amino acid and its sleep- inducing properties. It can be found naturally in turkey, fish and milk (warm milk will do you good around bedtime). These supplements can be found at most nutrition/health stores. Tryptophan used to be legal in the U.S. until some wacko in Japan poisoned a batch of it, at least that's what I remember. Anyway, you can't buy it here no more, but foods naturally high in it are a decent alternative, especially since they are high protein selections.

Don't drink any alcohol with them. And I don't have to remind you not to drive or operate machinery either, right? Do not rely on these as a cure. You may become addicted. That's it for the disclaimer; you get the point.

Again, work toward managing the stress in your life. This is probably the root of your insomnia. We all have stress in our lives. A certain amount is necessary to progress. We learn how to adapt and grow because of it. Don't rely on supplements or drugs as the remedy. And always consult a medical professional when your health is on the line- you never know what they might find and/or can do for you. Now, lights out!

Road to the Arnold Classic

Journal Entry: Early December, 2004

            NOTHING BEATS THE HOLIDAYS

Ahh, man, I love a holiday devoted to nothing but eating and watching TV. Don't get no sweeter than that!  Plus, Thanksgiving was my birthday, too. I turned 35. Ya know, this year's winding down right fast. I had a great year, except at the Olympia, but it's all history now. I've been resting and letting my body heal. Except for playing around a little, I've been out of the gym for about four weeks now. I'm totally living on junk food. It's the holidays! It feels good and I still look awesome.

On the personal front, I haven't set any goals yet. Been watching daddy's little girl get her gymnastics on. She finished third in the whole state! My baby looked good! She fell off the bench only once, but got herself together and finished strong. So now, it's time for The Blade to sit down and map out the goals for next year. I know what I aim to do.

JUSTICE WILL BE SERVED

            The only thing on my mind is the 2005 Arnold Classic. I haven't started preparing yet, but it's still foremost in my thoughts. I'll start at the beginning of the year, which gives me eight weeks. Yes, you read it right. Eight weeks.  That's all I'm gonna need. It's already December, but my body fat is around eight percent without any effort. Joe McNeil, my trainer, and me are gonna take the intensity higher than ever before.

            I can get into shape a lot faster than anybody else. Hell, I'm pretty much in shape when I start preparing, so there's not much to lose. Just tighten the diet, add the cardio and train as heavy as possible; none of this lightening up the weight for fear of injury nonsense! I need to keep my muscle. Then it's pure coasting as contest day approaches. 

            The injustice of the Olympia will be my fuel for the Arnold. I'll let the rage consume me. I'm gonna be white-hot with fury. That kind of disaster will never happen again. I promised everyone I would be in crazy stupid condition at the Olympia. Some believed, some doubted; either way, I delivered on my promise. I always do. And I promise I'll be 110 percent better at the Arnold Classic than I was at the Olympia. We're looking to come in at 235 to 237 pounds with 20 percent increase in sharpness. To give you an idea of how sick that will be come March, 2005, I was 228 pounds at the Olympia. We're talking nearly 10 quality pounds heavier and even more shredded. 

SEE THE REAL BLADE SHRED IT UP

I'm very happy with my new DVD. It's looking straight! It shows my training leading up the Olympia, plus backstage footage, posing and all those other kinds of things. The new DVD can be purchased at dexterjacksonshredded.com and muscletime.com. You won't be disappointed.