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Time to compete

| Posted by Cory Holly | comments
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In part two of this four-part series I reviewed the concept of periodization as it relates to my preparation for Mr. Hawaii 2013. Periodize means to manipulate, modify or change multiple training variables over time. Things like reps, sets, exercises, angles, intensity, frequency, and so on.

Periodization provides a great psychological edge. Each and every workout is fresh and alive. Of enormous significance is the measureable reduction in injury risk, especially if you train hard. My personal motto is “Train hard or go home.”

When you periodize workouts you know that what you’re doing today in the gym is going to change soon for the better. It’s called constant progression. Each three month mesocycle is calculated in advance and based on the primary objective of staying well and functional up to and including contest day. 

Biological bodybuilding, the original and only authentic true form of natural bodybuilding, is all about creating symmetry and wellness. 

Step by step, hand by hand and chisel by chisel, I hone my physical frame down to what appears to be sinewy solid muscle. I learn how to master my emotions. I am pursuing the objective of achieving physical excellence. I am Plato’s philosopher-king. The ultimate irony and beauty of natural bodybuilding is that muscle is the health engine of the body. The old timers were right. Train hard, eat more protein, rest and sleep. Serve to be served.

I now invite you to examine my standard daily diet.

It is by no means typical when compared to most people on the planet. How do I know that? Simple. I’ve travelled to six continents in the last 40 years and have visited over 5000 gyms and health food stores. I have also worked, lived and eaten with dozens of native, local and culturally-enhanced population groups. 

Unfortunately and what I consider to be a huge downer…refined, dead, sterile food is being eaten everywhere by huge numbers of people. Eaten by the most refined and sophisticated, as well as the most ignorant and uneducated. Dead refined food is today’s norm, not fresh, whole organic food. 

The Axis of Evil, meaning the distribution of dead toxic harmful food to our species, is perpetrated on the young, the innocent and the ignorant, and it has no boundary or moral code. It behaves like an infectious bacteria or virulent disease. It has permeated every culture and every society in the world with roads, ship ports or a landing strip. Any isolated society with any means of communication including radio, TV or the internet is vulnerable to its infection. 

Wherever there are people today including local and transient, you’ll find chocolate bar wrappers, tin cans, plastic bottles and empty boxes scattered on the ground and in highway ditches. The evidence of junk is what the junk is wrapped in. 

One of my life principles is not to compare myself to the lowest common denominator. Society is fixed, not to prevent the strong from winning, but to protect the weak from losing. In contrast I compare what I eat to a standard of objective science and reason. A diet that coincides with evidence and what humans ate 3000 years ago. 

In 1000 BCE there was nothing to eat anywhere except whole, fresh organic food. Things like hunted wild game, fish, seafood, root vegetables, fruit and small amounts of nuts, seeds, sprouted whole grains and tubers, beans and legumes. Three thousand years ago that’s all there was and of course is, since the origin of our species and beyond. 

After 1000 BCE was when the real decline of our food supply began and it has slowly developed over the centuries into a huge widespread disease of greed and corruption driven primarily through the device of agriculture, modern transport and high tech food processing. Up until that time, there was no white flour or white sugar because there was no industry to produce it, no technology. But don’t blame the technology.

There were no food factories, no feedlots, no monoculture, no pesticides, no fast food joints and none of the diseases so prevalent today, caused primarily by consuming chemically enhanced sterile food and taking prescription medication to treat the symptoms of disease that arise as a consequence. 

Here’s a quick overview of my typical year-round standard diet. 

This program is by far the best I have followed to date. It keeps me well, strong and ambitious. The goal is prevention. Prevention of disease and prevention of unnecessary trouble. A fit well-nourished body is best. That much I know.

Rise & Shine! 
- 250ml filtered water  
- 250ml freshly squeezed juice (1 tsp. calcium ascorbate)  
Take Supplements
 - 2g tyrosine  
- 2 caps Gingko Biloba  
- 2g Vit E (mixed tocopherols)  
- 500mg Acetyl-L-Carnitine  
Pre-Workout Shake  
- 250ml filtered water  
- 25g whey protein isolate  
- 25g hemp plant protein   
- 2 T. hemp/flax/pumpkin seed oil  
- 5g Hawaiian Spirulina  
- 5g L-glutamine powder  
- 5g D-Ribose powder  
- 1 T. raw honey  
- 250g mixed raw/frozen fruit  
Take Supplements
- Vitamin complex  
- Mineral complex  
- 2g glucosamine complex  
- 200mg P.Ginseng extract  
- 100mg Grape seed extract  
- 300mg CoQ10  
- 200mg alpha-lipoic acid (R+)
- 2g HMB

Cory’s Cowboy Coffee
1-2 cups fresh ground organic very strong black coffee 

Time to Train!

Five Steps to Health Training Program  
(Five workouts per week, five phases to each workout, five meals per day, five supplements to take, five principles to live by)

1. Warm-up  
2. Resistance Training   
3. Core Training  
4. Cardio (interval)  
5. Full Body Stretch  

(during each 1-hour workout I drink 1-2 liters of filtered water enhanced with Vit C/Electrolyte powder)

Post-Workout Shake  (immediately after training at gym in shaker cup)
- 250ml filtered water  
- 25g whey protein isolate  
- 25g hemp plant protein
- 5g L-glutamine powder  
- 5g D-Ribose powder  
- 5g creatine monohydrate


Take Supplements 
- Vitamin complex  
- Mineral complex  
- 2g glucosamine complex  
- 100mg Grape seed extract  
- 200mg alpha-lipoic acid (R+)  
- 2g HMB  


Meal  (Post-Workout Carbs)
- Bowl of steel cut oats (water) 
- Grated green apple 
- Black currants  
- Blackstrap molasses & honey  

1 cup herbal tea (rosehips/hibiscus)

Meal    
- 200g sardines or bison  
- Raw vegetables 
- Natural Dip (extra virgin olive oil, Dijon mustard, fresh lemon juice, raw garlic)  

1 cup herbal tea  (rosehips/hibiscus)

Mid-Afternoon 

Shake & Take (blended in water with ice)
- 250ml filtered water  
- 25g whey protein isolate  
- 25g hemp plant protein 
- 2 T. hemp seed oil  
Take Supplements 
- Vitamin complex  
- Mineral complex  

1 cup herbal tea  (rosehips/hibiscus)

Meal 
- Large organic green leaf salad 
- Natural homemade dressing  (extra virgin olive oil/balsamic vinegar/herbal spices)
- Halibut or venison or prawns or bison or chicken breast
- Steamed kale or spinach with ghee
- Wild or brown rice or yams

1 cup herbal tea (rosehips/hibiscus)

Evening Protein Shake (blended in water with ice)
- 250ml filtered water  
- 25g whey protein isolate  
- 25g hemp plant protein  
- 2 T. hemp/flax/pumpkin seed oil  
Take Supplements  
- Vitamin complex  
- Mineral complex  
- 4 caps Probiotics  
- 9mg Melatonin  
- 1000mg calcium citrate  
- 500mg magnesium citrate  


Snack  
- Walnuts or Almonds (raw, unsalted, cracked fresh from the shell)  
- 2 Mandarin oranges

I drink filtered water throughout the day (30ml per kg Lean Mass)


My diet is a reflection of my inner thought life. I eat as hard as I train. It is propelled mainly from the center of my soul and a health-centered consciousness, which is something I work at and study hard to keep in alliance with science, reason and positive emotion. 

The next and final part of this 4-part series includes a three-dimensional look at my 100-Days-Out contest diet. Until then do what needs to be done. 

About Cory Holly

Regarded as one of Canada’s foremost educators in sports nutrition, Cory is the recipient of the 2003 CHFA Sports Nutrition Hall of Fame Award. Cory completed his Doctor of Naturopathy degree from Clayton College of Natural Health in 1992 and has worked in the natural health food industry since 1975. He is the Founder & CEO of the Cory Holly Institute and is the Director of Education for INBA Canada. For more info visit CoryHolly.com