Bodybuilding Guide Week 16: Dieting Strategy Revised!

In the past I had been cycling my carbohydrate intake using a three down one up scheme. Now, at 19 weeks away from my first competition I have decided to test my theories.
This Is Week #16. Click here for Week #1.

Greetings, welcome to week #16 of my weekly goals and objectives page/journal. I have begun to calculate the exact number of weeks that we have left until the 2003 Team Universe. We are currently 28 weeks out, that is it, and it will be here before we know it! I expect this year to be the biggest turnout ever. This year an IFBB Pro Card will be awarded to the overall winner. This will undoubtedly draw in the top natural bodybuilders; all of which are trying to cross the ranks into IFBB professionalism.

WEEK #16

Topic of the Week: Dieting Strategy Revised!

In the past I had been cycling my carbohydrate intake using a three down one up scheme. Now, at 19 weeks away from my first competition I have decided to test my theories. From extensive research I believe that I can stay healthy utilizing the Anabolic Nutrient Timing Factor through the contest season. I have been toying around with this theory in my off-season and I really like it. I have never before used it to get ready for a competition, but I put all of my faith into it and I have science backing me up. I believe in myself and I am going for it. I feel really confident about this year and I want to stay healthy that is why I started pulling so early, in order to do it the right way.

In the past I can remember looking "on time" 2 weeks out from a show, but experimenting with the peak in the final week I often smeared my crispness trying to pull water out between the skin and muscle. This is a logical theory but water gets pulled from everywhere not only the extracellular spaces in the body. What does that mean? Water was pulled from the muscle and the vasculature system as well. NOT GOOD!

In my defense of all of this experimentation I have learned sooooooo much. If I were not to have all of this under my belt I would still be competing on the novice level trying to get it right. Those experiences were not necessarily bad because I walked away from them with a lesson of carbohydrates loading and water guruing. Now I am in the position to give advice to other bodybuilders.

So, what is the current dieting strategy? I am consuming the bulk of my kilocalories around the timing of my training sessions. I consume 45% of my kilocalories within my 4 meals that revolve around training. They consist of high glycemic carbohydrates, which spike my insulin levels and 40 grams of protein. For the remainder of the day I consume 4 more meals consisting of 30 grams of protein and 20-25 grams of lower glycemic carbohydrates. This allows my blood sugar and insulin levels to remain at a steady rate for the remainder of the day.

What foods am I using to do this? In the meals that revolve around my training I use a high glycemic cereal like frosted flakes or honey combs, medium potatoes, grits, oatmeal, honey, black strap molasses, cane syrup, Gatorade, and Powerade for the carbohydrate selection. For protein I use a good whey and soy protein mixture or a lean source of solid food like chicken, turkey, fish, or lean beef. The other four meals come from lower glycemic carbohydrate choices like fibrous vegetables including green beans, spinach, carrots, mixed vegetables, broccoli, cauliflower, and lettuce. The protein used for these meals comes from the same solid food choices that were mentioned earlier.

This diet will not only keep my muscles healthy, as I stated before it is backed by science! This diet is providing me with 2200 kilocalories. It is meticulous but hey I am preparing for the NPC Team Universe, the biggest show of my life, do you think that I will be willing to put in the extra time peaking out my diet???-You better believe I will! So here is the strategy... I will remain on this amount of kilocalories for about 2-3 weeks and assess my physique from there. If I feel that I need to begin to take away some kilocalories it that point I will. I will continue to monitor and follow up on my nutrition per weekly assessments as the contest approaches. If I am losing fat on a certain amount of kilocalories I will keep the intake the same. To shed fat one must burn more kilocalories than they expend it is that easy.

For those of you wondering here are the specifics of the diet.

Total Protein = 275 grams
Total Carbohydrates = 220 grams
Total Fat = < 25 grams
Total kilocalories = 2200

Training

I am training 5 days a week now. I train each body part one time during the week. The ideal routine is broken down as follows:

Day #1 Quads, Hamstrings, & Glutes
Day #2 Chest & Shoulders
Day #3 Back & Traps
Day #4 Calves
Day #5 Arms

I will do hamstrings and quadriceps together from now on. I really like staying in the squat rack and when I break up the muscle group I stay sore too long to fully recover before it is time to train the remaining portion of the legs. Therefore I am choosing to bomb them out together as I said before I stay in the squat rack for quite a while. I basically go into the gym and punish the hell out of the muscle group being trained. I use moderate to light weight and really concentrate on squeezing the blood into the muscle. My workouts have been productive and interesting. I love this method of training and plan on using it at least until the 2003 season is over. I just go into the gym with a predetermined number of sets in mind and reap havoc on the muscle group. My theory as always has been is that if you are getting sore and you eat to build you will grow. Although I am "dieting" I am still fueling my body with plenty of protein for maintenance and rebuilding. It is a true science this sport of bodybuilding and only few can do it.

Cardio

Utilizing the elliptical machine at the health club. I use the max incline and a resistance level of 1. I keep my revolutions per minute at 180 or above. I go 5 min pedaling forward for glutes & hamstrings, 5 minutes back pedaling for quadriceps, and repeat the first 5 minutes over again. I like the elliptical it is really smooth on the joints. I break up my cardio routine into (3) 5-minute jolting intervals. This allows me to go at an extremely high level of intensity often reaching 190 -200 RPMs on the elliptical. INTENSE to say the least! Sometimes, like on a non-training day I do 15 hard-core straight minutes at 180 RPM or above. This is torture, but I am getting into really

I have also recently been experiencing the "Strider" at the local health club. I decided to jump on one of these when all of the elliptical were being used one morning. I like it! It is really smooth and simulates running (without the pounding on the knees) like no other machine. I keep the RPMs in 130-140 range when using this machine.

Weekly Goals & Objectives

I love setting short-term daily, weekly, monthly, and yearly goals. Goal setting is a great habit. Once you set and accomplish your smaller daily goals your larger scale goals have moved that much closer to being accomplished. Great days compiled over a consistent time period equal results in the end. To improve my performance every day of the week, I outline my goals and objectives. These are things that I must accomplish during the week in order for it to be considered a successful one. Each week I will review how well I did in attempting to accomplish them.

My goals for the week were:

  1. Maintain my consistent protein intake throughout the week and follow my nutritional plan 100%.

    I managed to do this 100%!

  2. I must follow my supplementation plans 100% every day of the week.

    I met these requirements 100%!

  3. I must use an intelligent weight selection when training. I need to concentrate on working and building the muscle utilizing great execution during training. I must get inside the muscle mentally to understand what I am doing during each exercise. I must attempt to go as heavy as possible while maintaining perfect form and execution during the movements.

    I am currently doing great in this area and I need to keep it up! I will continue to challenge myself!

  4. I must complete my cardio sessions, which are scheduled every morning. They will be done according to the prescribed intensity or with an increased level of intensity.

    I managed to complete this task at about 90%. I managed to keep the RPMs in the upper 170s - 180s. This was a really important goal for me to meet this week. I was really sore for a couple of days and I could not keep the RPMs at 180 on a consistent basis. I will keep working hard at this until 180 seems like a joke, then I will bump it up a notch - what ever it takes!

  5. I must constantly remember what my goal for the 2003 competitive year is (NPC Team Universe)! I must present myself as a National level bodybuilder. I need to be assertive, proud, maintain eye contact, realize who I am becoming and live it out. I need to do this to be where I want to be next year and to represent my sponsors (Bodybuilding.com) with honor.

    I am continuing to work hard in this area, reviewing my vision every morning has helped by reminding me that I have goals, plans, and a mission to be met. I am not just wandering into success it is a well drawn out plan!

My goals for the week are: (SAME AS BEFORE)

  1. Maintain my consistent protein & nutritional plan throughout the week.

  2. I must continue to follow my supplementation plans 100% every day of the week.

  3. I must use an intelligent weight selection when training. I need to concentrate on working and building the muscle utilizing great execution during training. I must get inside the muscle mentally to understand what I am doing during each exercise. I must attempt to go as heavy as possible while maintaining perfect form and execution during the movements.

  4. I must complete my cardio sessions, which are scheduled every morning. They will be done according to the prescribed intensity or with an increased level of intensity.

  5. I must constantly remember what my goal for the 2003 competitive year is (NPC Team Universe)! I must present myself as a National level bodybuilder. I need to be assertive, proud, maintain eye contact, realize who I am becoming and live it out. I need to do this to be where I want to be next year and to represent my sponsors (Bodybuilding.com) with honor.

Current Supplementation Plan

I bumped up my L-glutamine and creatine intake. I take 5 grams of each about an hour prior to training, immediately following training, and one hour following training. This is a total of 15 grams a day and revolves around spikes and surges of insulin that I am getting through my tactical nutrition program. Nutritional/Supplemental Science at its best!

Daily Supplement Regimen:

I am taking a 10-12 week break (until late March) from prohormone use to let my receptors open wide up again. I will also be taking 12 weeks free of ephedra products. I have now added HMB and ZMA.

HMB 3000mg
Z-force (ZMA)
3000 mg Vitamin C
Multivitamin
Vitamin E
Vitamin A
15 grams L-Glutamine (Pre/post and post cardio-workout consumption)
15 grams of Creatine Monohydrate (Pre/post & post cardio-workout)
Glucosamine
Flaxseed Oil
Calcium

Nutrition

See this week's topic above for nutrition info.

Coming Up!

6-7-03: The Southern Classic, Jackson Mississippi - 19 weeks away!
6-14-03: The Mr. New Orleans - 20 weeks away!
7-20-03 (tentative date): The Mr. Louisiana - 23 weeks away!
7-8/9-03: National Debut-New York, New York- The NPC Team Universe - 28 weeks away.

Till next week remember... "Dreams do come true, if we only wish hard enough, you can have anything in life if you will sacrifice everything else for it."
~Sir James M. Barrie~

Dino Paul Pierce, CFT (III)
B.S. Dietetics
Natural Bodybuilder