Contest History 2009

2009-04-01T05:28:00.000-07:00

I just wanted to record a few more details of my contest prep so I don't forget the next time I compete. I have to remember that the little back fat or roll at a week out will still disappear after U lose the water. I was so stressed out about that.
I also used bikini bite on my suit to hold it in certain places and I need to make sure not to let excess build and run. It is really hard to get off. The only way I was able to get it off was to use a towel to really rub hard on the skin to remove the dark run. Then reapply the protan and oil.
I also want to remember how I did the protan and face tanner. I put on one coat of protan on Friday night before I went to bed. I also but 1 coat of the face tanner on at the same time. Then Saturday morning I had the 2nd coat of both put on which was all I needed.
I followed the diet plan to the T and only used a small bit of wine after I got the night routine over with.
Saturday after the last division, I drank the replenish re-hydrating water I got and also some low calorie G2. I had my wife make some homemade sodium free blueberry pancakes for my dinner after the show. I drank water all night long that had electrolytes in them.
On Sunday, I drank 1 1/2 gallons of water and also had some more of the pancakes for breakfast. I ate 3 bananas throughout the day which also keeps the sodium down along with getting potassium in your system. I had for dinner steak, shrimp and a bake potatoe.
After all of this I returned on Monday to a lower sodium version of my off-season diet. All of this made my after contest the best I've ever experienced. I feel great and was able to hit the gym on Monday with all the energy I needed!!

Contest History 2008

2008-04-02T03:37:00.000-07:00

I started preparing for my first ever contest on July 22, 2007 for a contest that was on Oct 13, 2007. So that would basically be 12 weeks out. I didn't have a clue on what I was doing so I searched the internet and found very limited info. I just happened to stumble across an article mentioning a book by Lee Labrada (Get Lean), that would give step by step instructions. So I bought it off the internet and followed it to the letter. It really gave me a lot of info and when I got to the last 2-3 weeks out I just wasn't as ripped as I wanted to be. So I got some advice from a previous contest winner and started eating nothing but fish and green beans 6 times a day. I did this for a total of 12 days and it took me right up to three days out where I added some carbs to load up a bit. This worked fairly well.
First contest diet link
http://spreadsheets.google.com/pub?key=pcrC7GLc6D8_6yAqqBwRUNg
After the first contest I had several things I wanted to do differently so I decided to do the next contest which was 6 months from the first contest (March 28, 2008). Some of the changes that I wanted to make were: Change my tanning (I was way to dark, 6 coats of Pro-tan), my poses needed lots of work after seeing the pictures and I wanted to try Mike Davies Fitness for my diet. So I made those changes and I really believe that the diet was really close to what I wanted. I think next time I will come in just a little less cut. I lost a little too much weight and size. But the tanning was right this time and my poses, well, they were better but still need some refining.

Lew Benevento

Contest History 2009

Contest History 2008