This is a never released insight into my prep for the 2010 Mr.O. I have given a FULL WEEK of training and a days nutrition that I took from my diary leading up the Mr.O show just 5 weeks out.
The training below was at 100% intensity and there was absolutely nothing left in the tank after these workouts.
I was training with Charles Glass at the time out of golds gym Venice. He did make some of the exercises slightly varied from the typical way we would normally see people performing them.
If you want to ask me anything to do with this or have any questions relating to the diet and supplementation, please leave a comment below and I will PERSONALLY reply to your questions to give you the best insight I can into my Olympia preps.
THE DIET
Below is a detailed breakdown of a typical days diet for myself. This would be pretty much standard on training days. As you can see my tendency was towards higher Carb – Lower fat diets when preparing for mr O or any other shows. The muscle mass I carried needed higher glycogen levels or I would end up too flat come stage day. The supplementation Was extremely important as not only was I utilizing them for recovery but also keeping myself healthy while lots of nutritious foods were not included into my daily diet.
Please Comment on this post for any advice on how and why I structured my diet and supplements this way and I will reply.
THE TRAINING SPLIT
My training as mentioned above was completely structured by Charles Glass. He had an alternative way of approaching training and exercise selection. The Split below is the weekly body parts he had me carrying out and I typically did 1-2 hours of cardio at the start of the day and at the end if needed. The cardio would normally drop out about two weeks out to allow my muscles to fill back out. We always tried to get in shape ahead of the Mr.O so we could make adjustments as needed.
| Day | Muscle Groups |
|---|---|
| Monday | Chest and Abs |
| Tuesday | Quads and calves |
| Wednesday | Shoulders and abs |
| Thursday | Back and calves |
| Friday | Biceps, Triceps and abs |
| Saturday | Hamstrings and calves |
| Sunday | Off |
MONDAY: CHEST & ABS
TUESDAY: QUADS & CALVES
WEDNESDAY: SHOULDERS & ABS
THURSDAY: BACK & CALVES
FRIDAY: BICEPS, TRICEPS & ABS
SATURDAY: HAMSTRINGS & CALVES
SUNDAY: OFF
On my off day, the only thing that really changed was I would have little to no carbs given no need to fuel my body. Charles Glass still had me do my cardio if needed.
This beyond valuable information !!! Thank you for sharing 🙌🙏
No Problem! – Dennis James
Thank you for this exclusive insight of a Mr. O prep. Thank you Dennis, keep it up.
You are most welcome. I will bring more content like this consistently – Dennis James
It’s interesting to see how my diet is so much similar to yours. I am 22 and only started competing this year, I have already won both shows that I have done. I am doing my third show in a week from now. You are a true inspiration to me. Thank you💪🏼
That’s great to hear. Be sure to send us some show pictures! – Dennis James
This is awesome! Thanks for sharing this big DJ. How did your diet change leading up too the show? Would be interested to see your diet right up too show day.
You are welcome :). I was normally ready 2-3 weeks out anyways so if anything the carbs went up and cardio when down. It really all depended on my condition the weeks leading up. – Dennis James
Hey Dennis, i would like to buy your products but im wondering do you stand by them 100% as if you would use them for yourself if you were still body building ?
Hi Jean – I developed these products myself with the ingredient quality that I wanted and believe in. I would 1000% have used this and wish I had access to my own range back when I competed. I am also now using these as part of my recovery which in my opinion is even more important and goes a-lot into expressing how pure the ingredients are.