I will discuss training, nutrition, posing, school, work, relationships and more as I go through my contest prep for the 2008 BLNPA New England Natural. This article will deal with slight changes in diet & training as I continue my prep.
The first 4 weeks are in the books and I love the results that I have gotten. I am right on track to be huge and shredded once I step on stage in April. I am happy that I have given myself plenty of time for this contest prep so that I can break my body in slowly.
I have been doing cardio year round so the addition of a little more cardio has not been a shock to my body. Also I eat relatively clean year round so cutting back on the meal sizes has not been bad either. I am actually hungry when I sit down for a meal now.
Click To Enlarge. Alex Stewart, 16 Weeks Out.
Diet
Below is the diet that I laid out for myself in the beginning. I have stuck to the diet 100% for the first 4 weeks with some minor tweaks but absolutely no cheating. Hunger wise I am doing fine. Energy levels are great during my morning workouts but it is tough to concentrate during school later in the day.
Cheating: Should You Do It?
Regardless of what kind of cheat day you have, it is necessary. Today I am going to share with you some ways of incorporating the cheat meal.
The only difference is sometimes I replace the 2 scoops of protein powder in meal 2 on off days with 6 ounces of Chicken Breast. For Veggies I have been having 1-1 1/2 Cups of Broccoli.
Below is the first weeks workouts - I was still strong on all lift with energy level extremely high. With the increased cardio that I was doing I think it helped my cardiovascular system because I was not tired on extended sets. The only exercise that I decreased the weight on was Deadlifts. I was still using a lot of weight (405) but don't want to risk an injury.
LiftRite Video Guide: Abs & Calves Training With Toney Freeman
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Barbell Curls: 3x12 25 on each side. For the first time in a long time my left wrist was feeling better, Could have used more weight but didn't want to risk re-injure my wrist so I will slowly add weight each week
Diet wise I am feeling GREAT. My body is enjoying all the healthy food that I am giving it and at this point I am not eating at much of a deficit so I am rarely hungry.
Training wise I am also feeling GREAT. With the increased cardio my body has more endurance during workouts and I feel that overall I am getting better workouts than at the end of my bulk. I might not be as strong on all my lifts as before but I feel better overall when I am finished working out.
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