Contest Prep Blueprint: How I Got My Pro Card In 2011 (Part 3 of 3)

Contest Prep Blueprint: How I Got My Pro Card In 2011
(Part 3 of 3)

Brought to you by Vince Del Monte & John Barban of Adonis Index Workout

 In this final interview we discuss what I did to get my WBFF pro card on April 30th. This time around I didn’t leave anything up to chance, I hired coach Ben Pakulski, and took it to the house.

This time the diet was significanly more creative and complex. Protein and carb sources kept changing, and supplements were now introduced in a calculated way.

This is a serious diet desgined by a pro competitor for the purpose of winning a show. This is a big difference compared to the last time around.

Dietary variety helped with energy and intensity in the gym and avoiding the feeling of deprivation.

Part of the process is to experiment with many different foods until you find a mix of foods that work for you becuase you’ll never know what your special food is until you test and experiment with a variety of foods to find what is optimal from a digestion and absorption stand point.

Hiring a coach was another big step in getting to the pro level, and it made a big difference for the entire run towards the show as well as the final days of contest prep.

In the conclusion of this three part interview series, this is the evolution of a physique over the past 9 years and  I have shown that as long as you are constantly learning from your mistakes you can constantly improve.

Questions or comments? As always, I love to hear from you and let me know how I can answer any questions about this particular interview and how I can help you nail your next transformation.


P.S.  Want to try out the Adonis Index Workout that is responsible for some of the most amazing transformations online?

Read  more here and get yourself a 51% discount until Friday July 22nd 


7 Responses to “Contest Prep Blueprint: How I Got My Pro Card In 2011 (Part 3 of 3)”

  1. aimo

    Thanks for all this expert information again!

  2. rocky

    im not understanding how eating more and doing less cardio than before will get you more shredded? can you please explain to me how that would work?

    thanks man.

  3. Vince DelMonte


    Why don’t I consume whole wheat products?

    Primarily because of gluten. Gluten intake will come from wheat products, but as well from barley, triticale, rye, oats, spelt. Oats are supposed by nature to be gluten free, however, they get cross-contaminated by being carried in trucks that also carry wheat. You should also know that American strands of wheat have the highest content of gluten in the World.

    Gluten has been isolated as a risk factor is so many diseases, that is almost impossible to count them all. At the time of writing this blog, the functional medicine circle has isolated at least 55 diseases linked to it.

    Gluten can:
    1. inflame the brain
    2. kill brain cells
    3. link to autism
    4. induces depression
    5. ramps down your thyroid

    Do some of your own research to Bogdan.

  4. Vince DelMonte

    Hi Dustin.

    Correct, Fat + Protein for meals 1 and 5 (first and last).

    I stick to wheat-free carbs that are slow burning and long lasting, yes. Sometimes I have white rice or white potatoes but it’s primarily quinoa, sweet potatoes and brown rice. Oatmeal and Ezekiel cereal 12-6 weeks out or while bulking.

    When bulking I’ll have oatmeal, whole wheat bread and more starchier forms of carbs.

    Obviously lots of veggies for fiber. And I don’t eat much or any fruit unless it’s a treat.

    Trust that helps.

  5. Bogdan

    Quick question, what would be the main reason you don’t consume whole wheat products anymore?
    What is its impact on muscle growth?

  6. Dustin


    In the 3rd interview,did you say you did or didn’t have carbs the first and last meal of the day?

    Do you stick to “slow” carbs when you eat them?

    BTW – Good luck at the Worlds!

  7. dan

    thanks these interviews were great!