The Next 4 weeks (16-12) have been just as productive of the first 4. Each week I feel that I am getting a little more cut while still keep most of my size and strength. Christmas fell during this last 4 weeks. I had to endure all the holiday foods and stick on the diet.
I am proud to say I stuck on the diet 100%. Not a single cheat meal in all the Christmas Holiday. The key for me to stick on the diet was preparation of all my meals when going to family parties. I made sure that I packed all my meals so I would not have an excuse to cheat. I was tempted but instead I drank a Diet Mountain Dew, which ended up working out very well.
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That day I did high carbohydrates. I did this because as stated earlier I am looking to bring up my chest and shoulders so they needed the extra carbohydrates for better overall workouts. I believe this worked out beautifully as I have been able to put on some great size to my chest and shoulders while cutting up. Below is a glance of a typical low carbohydrate and high carbohydrate day.
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Below is my training Split and a Typical week of workouts:
- Day 1: AM: Chest/Triceps PM: Shoulders
- Day 2: AM: Back/Traps PM: Biceps
- Day 3: AM: Cardio PM: Cardio
- Day 4: AM: Legs PM: OFF
- Day 5: AM: Calves PM Cardio
Day 1 AM: Chest/Triceps:
- Incline Barbell Press: 5x6, 205lbs
- Flat Barbell Press: 5x6, 205lbs
- *A1. Incline Dumbbell Press: 2x12, 65s
- *A2. Flat Dumbbell Press: 2x12, 65s
- *A3. Bodyweight Dips: 2x12,
- *A4. Decline Dumbbell Press: 2x12, 65s
- Rope extension warm-up
- Close Grip Bench: 4x8, 185lbs
- Rev. Grip Straight Bar pushdowns: 3x12, 100lbs
*Alternate between exercises rest 60 seconds between exercises
Day 1 PM: Shoulders:
- Seated Dumbbell Side Laterals: 4x12, 40s
- Standing Barbell Military Press: 5x6, 135lbs
- *A1. Wide Grip Barbell Upright rows: 4x12, 95lbs
- *A2. Dumbbell Side Laterals: 4x12, 25s
- *B1. Shoulder Press: 3x12, 2 45 plates on each side
- *B2. DB Front Raise: 3x12, 30s
*Alternate between exercises with no rest then 45 second of rest after the superset
Day 2 AM: Back/Traps:
- Wide Grip Pulldowns: 3x12, 200
- Wide Grip Pullups: 3x12, BW
- Close Grip Pulldowns: 3x12, 200
- A1. Overhand BB rows: 2x12, 205
- A2. Underhand BB Rows: 2x12, 205 60 sec Between Sets
- One arm DB Rows: 3x12, 120s
- A1. Shrug Machine: 3x12
- A2. Behind the Back BB Shrugs: 3x12
Day 2 PM: Biceps:
- BB Curls: 2x6, 135
- BB Curls: 2x9 115
- BB Curls: 2x12 95
- Alt Db Curls: 1x8, 50s
- Alt Db Curls: 1x10 45s
- Alt Db Curls: 1x12 40s
- Preacher Curls: 3x12, 25s on each side
Day 4 AM: Legs:
- Deadlifts: 5x5, 405
- A1. Squats: 2x5, 315
- A2. Squats: 2x12, 225
- B1. Barbell Alt Lunges: 3x12, 135
- B2. Hack Squats (90 Degrees): 2x12, 4 plates
- C1. Leg Extensions: 3x12
- C2. Body Weight Hyperextensions: 3x12
Day 5 AM: Calves:
Training has been great. The big change was split up into an AM/PM schedule, but I have the time so I said why not. In my old split the second muscle group would always suffer because I was fatigued from working out the first muscle group. Now I give myself 6-8 hours to hit the gym after the first workout. I usually get a nap in and am good to go by the time it is to hit the second workout.
Strength has been consistent. No big drop offs. I would say the hardest days are the Low Carb Leg Days. When they also fall on a school day it is killer. Speaking of school, I believe the hardest thing to do while on the contest prep is concentrate in class while on this type of diet. I am good to go with workouts but once I step into class I am zapped. I will have to work on that because I can't let my grades suffer.
Till next time guys and gals, in the time being I will be hitting the diet and weights with all out intensity and one step closer to my contest.
Check Out Alex Stewart's BodySpace Here.