In the first instalment I outlined the training routine while preparing for the coming competitive season. Toward the end of this article you can see some pictures which show the changes over the nineteen weeks of dieting so far.
Luckily my training has been boosted by the fact I have now been sponsored by Smart-tec which supply a solid dependable line of supplements and has made my life far easier as I have a supply of top quality nutritional products to hand. Throughout the diet I use their WheyFX which is a whey and casein blend along with CreatineFX which is a pure creatine monohydrate product.
My Starting Point
I started my diet by taking a variety of measurements to use as indicators of my progress and to ensure that my diet and training were on track (as either building or retaining the muscle), whilst slowly decreasing the fat stores. I used a combination of girth measurements, skin fold caliper readings, and bio-electric impedance estimates for body fat as well as body weight.
- Arm - 16 3/4
- Calf - 16 1/2
- Waist - 32 1/2
- Chest - 44
- Leg - 25 1/2
Bodyweight - 83kg
Lean Mass Estimation - 71kg
Suprailiac Skin Fold Reading - average of 12mm
I want to be below 72kg with a body fat in the region of 4-5% in order to compete in the lightweight class.
Considering that nutrition is the make or break of pre-contest I pay special attention to diet and try to ensure that my diet is exactly what I am suppose to be eating.To start off with an estimate of my calorie allotment I have included a few formulas (as shown below):
|Gender||Age Group||Calculation For BMR (kcal/d)|
This is used for determining my basal metabolic rate, or basically how much I need just to survive without moving, etc.
So for me my BMR is 15.1x 82kg plus 692 = 1930 kcals a day
|STEP 1: BASE METABOLIC RATE (BMR) CALCULATOR|
Enter your specifics and press "Calculate".
So I need just under two thousand calories a day for my body to process. This figure is multiplied by a Physical activity level (PAL) depending upon my activity during the day.
|Physical Activity Level|
|Non Occupational Activity||Occupational Work|
Considering my occupation requires being on my feet most of the time I would class it as moderate. My usual activity level (without cardio) is moderate. I will multiply my BMR by 1.7, so...
1930 X 1.7 = 3281 kcals a day.
|STEP 2: PHYSICAL ACTIVITY LEVEL (PAL) CALCULATOR|
To maintain my weight I need 3281 kcals a day and to lose a pound of fat requires a deficit of 3500kcals which a week is 500kcals a day. As such I will aim to eat roughly 2700 kcals a day. You may note that I didn't calculate for cardiovascular activity as such my energy expenditure will probably be around another four to five hundred calories higher which should equate to a total of two pounds lost each week.
Once I know my calorie allotment I try to eat five to six meals consuming this amount. I usually start to break my calories down into nutrients. My
protein intake will be the only macronutrient to stay constant. I consume 2.5g/kg a day / due to the increased protein needs with the amount of exercise I am doing and the fact that calorie restriction pushes up protein requirements.
I consume 200g of protein daily which is 800kcals of my 2700kcals allotment (or thirty percent/in the off season it equates to 15-20% due to increased calories). This leaves me with 1900kcals for fats and carbohydrates which I can raise or lower for energy.
Typically I prefer a lower fat route when dieting due to the beneficial effects of carbs for a bodybuilder (higher training intensities, faster recovery, anti-catabolic, satiety to name a few), as long as I am getting enough essential fats through a supplemental oil such as flax.
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There are three meals which never change - they are:
- Skimmed milk
- Flax oil
2. Post Workout:
3. Before Bed:
- Low fat Cottage cheese
- Whey FX
- Apple or orange
The two or three other meals will be composed of a protein, starch and fiber source from the following lists. If the weight loss stalls even with added cardio I will eliminate one starch source and add one fiber source and keep doing that until the three meals are just protein and fiber.
- Egg whites
- Whey FX
- Low fat cottage cheese
- Smart 50 bar (as emergency stand by in bag)
- Sweet potato
- Kidney beans
- Wholemeal rice
- Low GI fruit (apples, pears etc)
- Green/runner beans
- Raw carrots
My basic diet involves two-three Smart-tec products in: WheyFX, CreatineFX and the Smart 50 bar. I will also be adding in X-cellr8 to see how this effects my workouts. As I decrease my carbs I will start to add in GlutamineFX to offset any possible catabolic effects. Throughout the sixteen week countdown to my first competition I will elaborate on my choices of foods and supplements.
- BNBF Northern - lightweight or middleweight class
- BNBF Central - lightweight or middleweight class
- Musclemania Britain - lightweight or middleweight class
- NPA Southeast championships - lightweight or middleweight class
- BNBF Britain - lightweight class
- NPA Britain - lightweight class
At present my competitive schedule is as follows: