Bodybuilding.com - Layne Norton: 9 Weeks Out!

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Bodybuilders usually compete in the 3-5% bodyfat range.

9 Weeks Out

Well the last two weeks have shown promising results. I have lost a noticeable amount of body fat as I am now seeing some chest striations and more of my abdominals. My arms, shoulders, and chest have also increased in vascularity. I have noticed one thing that is troubling a bit though, my waist seems to be a bit wide. I believe it may be due to my lower obliques hypertrophying from heavy dead lifts and squats. I thus have decided to remove them from my workouts until after the contest. I don't think that is such a bad thing though since right now I'm just focusing on maintaining muscle, I'm smart enough to know that I'm not going to build muscle when I'm in calorie deficit by 500 calories.

At the beginning of the week I weighed in at 206 and at the end of this week I am down to 204.5 lbs. Since I am shooting for a loss of about 1.5 to 2 lbs of weight per week I have decided not to lower my calories this coming week and I will see if my weight continues to drop at this rate using the calorie count I am currently at. I do not want to decrease calories needlessly as doing so will only put me at a greater risk for muscle loss.

This is my current daily nutrition plan...

Protein-275g
Carbohydrates-200g
Fat-50g

Once every 7 days I increase my carbs to 350g and lower my protein to 200g. I usually make my high carb day fall on leg day so that I have more energy for that workout since it is my most demanding workout of the week.

I am currently doing 30 minutes of moderate intensity walking in the morning before breakfast three times per week. I do cardio on my two off days from lifting and on my arm day since my arms are my best body part and I can afford to be in more of a calorie deficit on those days if need be.

My workout split is the following:

Monday: legs (high carb day)
Tuesday: chest
Wednesday: rest (cardio)
Thursday: Back
Friday: Shoulders
Saturday: Arms (cardio)
Sunday: rest (cardio)

As I reduce calories further I will likely go to a four day split to minimize the chance of over training and catabolism.

I will now list my diet from the past week so you can get an idea of what I am eating and in what proportions.

Monday

Meal 1: 1 whole egg & 3 egg whites with 45g bran cereal in skim milk- 24g protein, 45g carbs, 5.0g fat
Meal 2: 1 EAS carb control bar*- 25g protein, 16g carbs, 5g fat
Meal 3: 1 can tuna- 32g protein, 0g carbs, 1g fat
Meal 4: EAS carb control bar- 25g protein, 16g carbs, 5g fat
Meal 5:(pre-workout) 45g bran cereal and 1 cup cottage cheese- 35g protein, 51g carbs, 4g fat
Meal 6:(in workout shake)- 32g protein, 50g carbs, 2g fat
Meal 7:(post workout) 1/2 cup cottage cheese and 60g bran cereal- 21g protein, 66g carbs, and 2.5g fat
Meal 8: 1/2 cup cottage cheese and popcorn with no calorie butter- 21g protein, 50g carbs, 3.5g fat
Meal 9: 1/2 cup cottage cheese and 2 tblsp peanut butter- 21g protein, 10g carbs, 16g fat
Totals: 236g protein, 309g carbs, 44g fat

Tuesday

Meal 1: 1 whole egg, 4 egg whites and 40g oat bran- 32g protein, 27g carbs, 7.5g fat
Meal 2: EAS Low Carb Bar- 25g protein, 16g carbs, 5g fat
Meal 3: Tuna- 32g protein, 0g carbs, 1g fat
Meal 4: Tuna- 33g protein, 0g carbs, 1.5g fat
Meal 5: (pre workout) 1 whole egg, 3 egg whites, and 45g bran cereal in skim milk- 30g protein, 46g carbs, 9g fat
Meal 6: (in workout shake)- 32g protein, 50g carbs, 2g fat
Meal 7: (post workout) 1 whole egg, 4 egg whites and 40g oat bran- 32g protein, 27g carbs, 5g fat
Meal 8: 1 whole egg, 3 egg whites, 1 tbsp peanut butter, and 40g oat bran- 32g protein, 33g carbs, 14g fat
Meal 9: Tuna and 8g peanut butter- 34g protein, 1g carbs, 5g fat
Totals: 281g protein, 200g carbs, 50g fat

Wednesday:

Meal 1: (post cardio) whole egg, 4 egg whites and 60g bran cereal- 37g protein, 60g carbs, 5.5g fat
Meal 2: EAS Low Carb Bar- 25g protein, 16g carbs, 5g fat
Meal 3: Tuna- 32g protein, 0g carbs, 1g fat
Meal 4: EAS Low Carb Bar- 25g protein, 16g carbs, 5g fat
Meal 5: 1 whole egg, 4 egg whites and 40g oat bran- 32g protein, 27g carbs, 7.5g fat
Meal 6: 1 chicken breast and 45g bran cereal in skim milk- 33g protein, 42g carbs, 3g fat
Meal 7: 1 whole egg, 4 egg whites, 2 pieces toast and peanut butter- 35g protein, 36g carbs, 14.5g fat
Meal 8: Tuna and 1/2 cup cottage cheese- 48g protein, 7g carbs, and 10g fat.
Totals: 267g protein, 208g carbs, 50.5g fat

Thursday:

Meal 1: 1 whole egg, 4 egg whites and 40g oat bran- 32g protein, 27g carbs, 7.5g fat
Meal 2: EAS Low Carb Bar- 25g protein, 16g carbs, 5g fat
Meal 3: Tuna- 32g protein, 0g carbs, 1g fat
Meal 4: Tuna- 33g protein, 0g carbs, 1.5g fat
Meal 5: (pre-workout): 1 whole egg, 4 egg whites, 41g bran cereal- 32g protein, 40g carbs, 5g fat
Meal 6: (in workout shake)- 32g protein, 50g carbs, 2g fat
Meal 7: (post workout)- 1/2 cup cottage cheese and 41g bran cereal- 20g protein, 45g carbs, 5g fat
Meal 8: 2 whole eggs, 3 egg whites, 41g oat bran- 35g protein, 28g carbs, 12g fat
Meal 9: Tuna and 1 tbsp peanut butter- 36g protein, 3g carbs, 9g fat
Totals: 277g protein, 209g carbs, 49g fat

Friday:

Meal 1: 1 whole egg, 4 egg whites and 40g oat bran- 32g protein, 33g carbs, 5g fat
Meal 2: EAS Low Carb Bar- 25g protein, 16g carbs, 5g fat
Meal 3: Tuna- 32g protein, 0g carbs, 1g fat
Meal 4: (pre-workout) Tuna and 40g oat bran- 33g protein, 25g carbs, 4.5g fat
Meal 5: (in workout shake) 32g protein, 50g carbs, 2g fat
Meal 6: (post workout) 1 cup cottage cheese and 45g bran cereal- 36g protein, 63g carbs, 4g fat
Meal 7: 1 whole egg, 3 egg whites, and 1 tbsp peanut butter- 29g protein, 6g carbs, 12.5g fat
Meal 8: 1 cup cottage cheese- 26g protein, 8g carbs, 3g fat
Meal 9: 2 whole eggs 1 egg white- 21g protein, 2g carbs, 9g fat
Totals: 275g protein, 203g carbs, 46g fat

Saturday:

Meal 1: (post cardio/ pre workout) 1 whole egg, 4 egg whites and 40g oat bran- 32g protein, 27g carbs, 7.5g fat
Meal 2: (in workout shake) 32g protein, 50g carbs, 2g fat
Meal 3: (post workout) 1 whole egg, 4 egg whites 40g oatbran and one slice of toast- 31g protein, 50g carbs, 7g fat
Meal 4: 1 chicken breast and 41g oat bran- 35g protein, 33g carbs, 2.5g fat
Meal 5: EAS Low Carb Bar- 25g protein, 16g carbs, 5g fat
Meal 6: 1 chicken breast with A-1 steak sauce- 28g protein, 2g carbs, 1.5g fat
Meal 7: EAS Low Carb Bar- 25g protein, 16g carbs, 5g fat
Meal 8: 1 chicken breast and 1 tbsp peanut butter- 32g protein, 3g carbs, 8g fat
Meal 9: Tuna and 1 tbsp peanut butter- 36g protein, 4g carbs, 10.5g fat
Totals: 276g protein, 201g carbs, 49g fat

Sunday:

Meal 1: (post cardio) 1 whole egg, egg whites, 45g bran cereal- 37g protein, 52g carbs, 7.5g fat
Meal 2: EAS Low Carb Bar- 25g protein, 16g carbs, 5g fat
Meal 3: EAS Low Carb Bar- 25g protein, 16g carbs, 5g fat
Meal 4: EAS Low Carb Bar- 25g protein, 16g carbs, 5g fat
Meal 5: EAS Low Carb Bar- 25g protein, 16g carbs, 5g fat
Meal 6: 1 whole egg, 4 egg whites and 40g oat bran- 32g protein, 27g carbs, 7.5g fat
Meal 7: 1 cup cottage cheese and 1 slice bread- 30g protein, 14g carbs, 4g fat
Meal 8: Tuna and 1 slice of bread- 36g protein, 14g carbs, 3g fat
Meal 9: Tuna and 1 tbsp peanut butter- 35g protein, 3g carbs, 8g fat
Totals: 270g protein, 175g carbs, 50g fat

I am sorry for the pictures that I promised last article which are obviously not here. I have not yet aquired a digital camera yet to take them with, but they will most likely be in my next article.

As always if you have questions or comments, feel free to email me at biolayne@yahoo.com or come find me on the message boards under the name str8flexed.

biolayne@yahoo.com