NOTICE: This is article #5 of this series. Click HERE for the front page.
Week 4 went really good. Cutting my carbs really didn't affect me too much. My energy was a little bit lower, but I adjusted by Tuesday and was fine. The effect was awesome. That little bit of change made a huge difference in my physique as you can see from the pictures. My weight is at 188, and I am really happy where I am. I lost 3 lbs, which is what I expected. There were some ups and downs as always. But it's mostly at night when I get mentally drained. After my workout, without the carbs, I feel drained, but nothing I can't handle.
I think one of the hardest things is the sacrifices I've made in my social life. I'm in university which makes it really hard. It's not that I am a big partier even on the off season, but when there is a special occasion of everyone going out and getting drunk, having a blast, I'm usually stuck home because I have to eat in two hours and make sure I am up for my morning cardio. My girlfriend broke up with me before the diet which makes things a bit harder. It's just nice to have someone there to complain to I guess, but I can't blame people for not wanting to hang around too much. It's a pretty boring lifestyle right now.
Up early every morning, eating every two hours, smelling like tuna, and if this isn't enough, whenever you get free time, it's usually spent cooking the meals for the next day. But, that's why I do this. It is one of the hardest things someone can do both mentally and physically, and that's why I love it. When I feel like quitting, or cheating, I try to think of how no one around me could do this, and I usually feel a lot better.
I'm back in the university and training hard. I'm still using the same routine and its working great. A lot of times I will play it by year in my workout. If I'm really feeling my fly's in chest, I will do more than the 3 sets, or I will do some supersets with crossovers. It all depends on how I am feeling at the moment. I am not going to stop my workout because that's what I wrote down.
I want to get the most from every workout and if it means doing more than planned than that's what I do. I'm having some good workouts though. When you look like shit, you feel like shit, and this has really affected workouts for me in the past. Anyway, workouts all in all went awesome. I can't wait til next week.
I went tanning 3 times this week and used some tingling tan lotion. The stuff is amazing. My color is really dark, which again helps mentally.
The diet is going. There's not much else to say. I changed a few things this week to keep me sane, and just because having the same stuff was really getting to me. You'll see the changes further on in the article.
I cut out cell tech. My strength went down a bit, but nothing major at all.
Vitamin C - As an antioxidant to prevent muscle atrophy (muscle breakdown)
Glutamine - To speed recovery by rebuilding muscle (Essential Amino Acid)
Dymetadrine Xtreme - To increase my metabolism and give me much needed energy
EFA oil - with such a low fat diet, I must supplement with some Essential Fatty Acids
Optimum Protein - To rebuild and repair muscle tissues.
I added Vitamin E as well, again for it's antioxidant effects. (Antioxidants neutralize free radicals which are produced mainly from aerobic exercise)
Week 5 Diet
Optimum Protein Shake (22 grams protein, 1.5 grams Carbs) and 1 Dymetadrine Xtreme
35 minutes on the stepper or a jog around the block.
7:30 AM - Meal 1
10 egg whites (40 grams Protein)
2 Shredded Wheat Biscuits- (40 grams of Carbs)
1 Med sized banana- (27 Grams Carbs)
Multivitamin-best taken with a meal
A small spoonful of raisins (about 10-15 grams of carbohydrates)
Vitamin C (2000 mg), Vitamin E.(400 IU)
Meal 2: 9:30AM
1 Can of tuna (27 grams Protein)
1.5 cups Brown Rice (66 Grams Carbs) * -16 grams
1 Tblsp EFA oil - (15 Grams Polyunsaturated Fat)
Meal 3: 11:30 AM
1 Large boiled chicken breast with Mrs. Dash (27 grams Protein)
2 cups Brown rice (50 Grams Carbs) * - 38 grams
1 Dymetadrine Xtreme
Meal 4: 2:00 PM
Same as Meal 2 * -16 grams
Meal 5: 4:00PM (pre-workout meal)
1 Boiled Chicken Breast (27 grams protein)
1 med sized sweet potato (38 Grams Carbs)
2 grams Glutamine
1 Dymetadrine Xtreme
Meal 6: 7:00PM (post workout)
Optimum Protein Shake (2 scoops-44Grams Protein, 3 Grams Carbs)
1 cups mixed vegetables (10 Grams Carbs) * - 5 Grams
1/2 cup brown rice (25 grams Carbs)
Meal 7: 9:00PM
1 Can of tuna with mustard (27 Grams Protein)
1 cup mixed veggies (10 Grams Carbs)
Meal 8: 10:30PM
1 can of tuna with salsa (27 Grams Protein)
Totals For Week One
|Protein||Carbs||Fat||Calories||BMR||Calories Burned from Exercise||Calories Burned Per Week|
|268 Grams/Day = 1072 Kilocalories||220 Grams/Day = 880 kilocalories||15 Grams/Day= 135 Kilocalories||2087 Cal/ Day||2000 Cal/ Day||(1 hour cardio, 1 hour strength training) = 1260||Aprox 8300.|
Because there is 3500 Cal per lb of fat, I will be loosing approximately 2 lbs of fat per week, for a total of 18 lbs. However, time will tell, with cutting water, etc, how much I will loose exactly. I try not to use the scale as a judge of where I will be, rather, I use the mirror to judge where I am.
What I Have Changed This Year
I'm using some sugar free honey mustard on my tuna. Mostly because I am sick of salsa. It is like candy to me now, ha-ha. Imagine that. I had tried some fat free Italian dressing but didn't like it as much. These are things you can play with throughout the diet, and not worry about too much. Because you are only using at most a tblsp or two, the calories are negligible.
I cut out my creatine just to be safe. I don't want to be holding water and am doing this to be safe. The sugars in the cell tech always gave me a little extra boost for my workout, but nothing major, so nothing I'm noticing.
Monday - Chest and Shoulder
Wednesday - Back
Chinups - 3 sets - View
Lat Pulldowns - 5 sets (2 warm-up) - View
T-bar Row - 4 sets - View (Shown w/ DB)
Seated cable row - 4 sets - View
1 Arm Machine row - 4 sets - View (Shown w/ DB)
Hyperextensions - 3 sets - View
Thursday - Arms
Alternate Dumbbell curl - 6 sets (2 warm up) - View
Barbell Curl - 4 sets - View
Preacher Curl - 4 sets - View
Concentration curls - 3 sets - View
Close Grip Bench Press - 5 sets (1 warm-up) - View
Tricep Extensions - 4 sets - View
Dips - 4 sets - View
1 arm extensions - 3 sets - View
Friday - Only Morning cardio
Saturday - Abs, calves and Forearms
Forearm curls - 6 sets - View
Sunday - Morning & Afternoon Cardio
Cardio: I am really getting sick of my stepper. It's just a cheap $300 one and keeps squeaking. It is actually an elliptical but doubles as a stepper. My frustration with it grows every day. Because it is also an elliptical the steps you have to take are fairly big. This puts a lot of stress on my legs and I think I've lost a bit of muscle because of this, but that's alright. Nothing I can do about it now but note it for next time. To compensate I've been going for a jog because the weather is getting nicer out, but on the days with lots of snow, it's no other choice but the stepper.
Reps: I don't bother to put numbers on how many reps I do because it will change from exercise to exercise. I aim for what is called Total Positive Failure (TPF) this is when I can no longer complete one more repetition with proper form.
After reaching TPF, I will use a spot to get 1-2 more reps out of each set. However, I use a weight in which I will reach TPF at around 10 reps. I never go below 5 though.
Posing: I started posing 2 times a week with two friends who are doing the competition as well. I find this helps more than anything. You need to get used to posing without the mirror, because you won't have that to rely on, when you're on stage. You need to rely on doing it by feel. As well, other people can pick out little things that need to be tuned up. A bit of critiquing always helps. As well, I am tweaking my routine a bit. Everything is looking really good; I am really excited about my routine this year.
Week 5 went really good. I'm happier where I am at and needed to drop my carbs that extra little bit. I have to say, I went on the threads and read some comments on my articles. I love it. So many people know what they are talking about, but amazingly have never competed before. I would love to see these people do what I am doing. Some concerns were reasonable, but others made comments and assumed they were right without really asking me why I do what I do.
One I liked was; "how the hell did this guy loose 17 lbs in 4 weeks." Another was "15 grams of fat is way too low, and this guy needs a calculator to calculate his macronutrients." In response, I have a joke for these people who throw out there comments before they've even competed or tried a diet like this. Knock, knock… who's there?? Go FU#k yourself! Ha-ha. So with that out of the way. I am going to explain some things for you guys.
First up, how did I loose the weight so fast? Well, when you are on an off-season diet, taking in large amounts of calories and large amounts of fats, your body is producing loads of fat oxidizing enzymes because it has all this extra fat coming in. When you suddenly change this, and go to a pre-contest prep, you aren't taking in the same amounts of fats. Therefore, you still have a large amount of fat oxidizing enzymes present which then more readily get used on the fat stored on you. Not to mention I am doing over an hour of cardio a day, with an hour and a half strength training. This is one reason for a fast weight loss. There are a few other factors.
What time during the day I weighed myself. If it was a different scale, how much water I had in me. Lots of things. Anyway, that's the answer to your first question. Next were the expert dietitians who were commenting on my fat intake. 15 grams is the amount of fat I purposely take in. I do this because if I were to take in 20% fat, that would cut into my protein and carb counts. This is also right on the border of what will be used and what will be stored. I don't know about the "competitions" you smart people won, but I don't want to chance things thanks, so yes, I am playing it on the safe side. But, that's not for all, you see, I don't do something because I read it in a magazine, or my friend who's huge did it so I am also.
I research my shit, and have reasons for everything. Not only is this my life, but it's also my major in university. Anyway, like I was saying my fat intake. I want you guys to go buy a box of chicken breasts and tell me how many grams of fat are in each breast. Guess what. Unless you are a lab technician, you can't. These are things you can't plan for. You are always going to be taking in some unexpected extras. There is intramuscular fat in almost all meats. As well, like I mentioned in my first article I supplement a haddock steak for one meal every second day. My fat intake is fine.
My energy is low, but what do you expect on a calorie deficient diet. In closing, for those experts, hope I calmed your concerns. Next time, email me, let me give you my reasoning, and then if you don't like it you can bash it on the threads. Meanwhile, let me know the names of the competitions you've won. And also take a look at the pictures. Obviously I'm doing things right. I am the first to admit, my pre-contest diet is NOT perfect. But it works for me, and that's what counts.
Maybe my fat could be higher, maybe my carbs should be lower, and maybe my thyroid is more active than yours. The point is you don't know. Please, before you go and throw up some criticism; at least have the brains to back it up with an explanation. Well, now I feel better. There really is a reason for everything I do. For those of you who gave me some comments, and backed me up by pointing out that those people haven't competed and can't ever understand what it is like THANK YOU! Keep training hard, and remember...
Week 4 Pics - Click To Enlarge.
Train hard, see you at the gym,