I will talk about my last 6 weeks of dieting and the nutritional program I followed. I switched over to KETO or CKD (Cyclic Ketogenic Diet), it is a diet consisting mainly of proteins and fats and very little to none carbohydrates. There are a lot of recipes and products that have been created for Atkins Diet, which is basically the same kind of program. I purchase their non-carbohydrate products like Pancake Flower and maybe even sneak in a protein bar after my workout if I really feel the need.
Protein/Fat Diet
Remember it is better to have a no-carbohydrate protein bar to curb your cravings then to go out and cheat at a fast food restaurant. I follow this protein-fat diet for six days (Sunday through Friday) and on the 7th day of the week I have protein and carbohydrates and limit my fat intake. By following this kind of program it allows me a lot of freedom on the 7th day and almost all low fat carbohydrate sources are good.
I will also do a quick 1-hour Decarb workout. It is a workout completed in hopes to further reduce the amount of glucose in the body and allow for the carbohydrate super-compensation to take place. I will follow this kind of diet all the way to the show now, maybe making slight caloric adjustments if I fell I need to.
As I stated in last article this only works because off the 6-day carb depletion phase and all of the carb ingested in such a short time are absorbed by the body very efficiently and deposited as glycogen in the liver and muscle cells. I feel this a very effective way of loosing body fat for me, as it allows me one day to curb my cravings. When you get this close to the show time, it is very hard to stay on track and motivated.
As the body fat levels get lower and lower your body's survival mechanism kicks in and the hunger increases dramatically.
Having one day a weeks to refocus and indulge a little bit into food that taste great is all I need to stay on truck the rest of the time. I do not regain any fat on my carb day; even known I am eating about 1000 calories above my maintenance caloric level.
I usually gain a little bit of water weight, which goes away quickly after about one to two days. The week before my show I will move the carbohydrate day to Thursday, as I want to re-compensate my glycogen stores before the show and have energy to perform my routine. By not having carbohydrates on Friday the water gain will be eliminated with limiting water intake and Taraxatone (Natural Diuretic). I will have a little bit of carbohydrates right before my routine in the morning, just some simple sugars and a little bit of fat.
Good choices for me are Rice Krispies and natural peanut butter or maybe a chocolate bar or cream filled donut. I will have to wait and see how I feel and look and make any if necessary last little adjustments with my trainer. My other meals for the day of the show will consist of little bit of chicken, little bit of steak and steamed vegetables. I will prepare my meals the day before so there is no stress for me on the day of the show, as I already have to travel 3 hours to the city it's held in.
Below is the outline of my diet exactly as I am following it at the time, I feel I am right on track, and should come in the leanest I have ever been and hopefully do real well. Also I am attaching the outline of my exercise program as I feel this is a puzzle of sorts and al the pieces need to be in place to make the most out of the program one is following. Thank you very much for your time, I hope you enjoy the article and maybe I even helped someone reach his or her potential and goals. Take care!
My Current Diet:
| 6 A.M | 3-eggs (2 yolks) 1 slice of cheese 10 gm of whey |
| 9 A.M | 66 gm of chicken 100 gm of salad 15 ml of dressing 10 ml of flaxseed oil |
| 12 P.M | 4-eggs (2 yolks) 5 ml of flaxseed oil |
| 3 P.M | 66 gm of chicken 100 gm of salad 15 ml of dressing 10 ml of flaxseed oil |
| 6 P.M | 3-eggs (2 yolks) 1 slice of cheese 10 gm of whey |
| 7:30 P.M | 4-eggs (2 yolks) 5 ml of flaxseed oil |
| 9:30 P.M. | 4-egg whites 1.66 ml of flaxseed oil |
Total Protein - 43.8 Gm - 575.2 calories - 51%
Total Fat - 91.26 Gm - 821.34 calories - 46%
Total Carbs - >20 Gm - >80 calories - 2%
Total Calories: - Approximately 1,400
| 7 A.M | 1 apple 50 gm of chicken |
| 7:30 A.M | Decarb Cardio (30 min.) and Workout (30 min.) |
| 8:30 A.M | 28 gm of whey protein 15 gm of dextrose 45 gm of corn flakes 1-rice krispy treat |
| 10 A.M | 28 gm of whey 24 gm of oatmeal 45 gm of corn flakes |
| 6 P.M | 3-eggs (2 yolks) 1 slice of cheese 10 gm of whey |
| 12 P.M | 250 ml of egg whites 2 whole-wheat English muffin w/ 7.5 ml peanut butter and 15 ml of no sugar added jam |
| 2 P.M. | 100 gm of Pasta 68 gm of chicken & low fat pasta sauce 125 gm of broccoli / cauliflower / mushrooms, green peppers, salsa 2.5 ml of flaxseed oil |
| 4 P.M | 1/2 cheese-less pizza (Toppings include: Grilled Chicken, Mushrooms and Green Peppers) 10 gm of whey |
| 6 P.M | 14 gm of whey mixed w/ 4 egg whites 156 gm of buckwheat pancakes 2.5 ml of flaxseed oil |
| 8 P.M | 68 gm of chicken 150 gm of potato 2.5 ml of flaxseed oil |
| 10 P.M | 18 gm of whey 30 gm of oatmeal |
| 12 A.M | 4 egg whites 1.66 flaxseed oil 100 gm of carrots & 200 gm of cucumber |
Total Protein - 200 Gm - 800 calories
Total Fat - 40 Gm - 360 calories
Total Carbs - 400 Gm - 1,600 calories
Total Calories: Approximately 2,760
And now the exercise program:
Day 1 - Legs & Calves
Legs
Leg Press - 4 sets + 2 warm-ups
Sissy Squat - 1 set
Squats - 2 sets
Leg Extensions - 1 set
Triple Drop Sets - 1 set
Calves
Seated Calf Raise - 2 sets
Leg Press - 2 sets
Standing Calf Raise - 2 sets
Click Here For A Printable Log Of Day One - Legs & Calves
Day Two - Chest & Biceps
Chest
Incline Bench - 3 sets + 2 warm-ups
Flat Bench - 2 sets
Flies - 1 set
Crossovers - 1 set
Biceps
Straight Bar - 2 sets + 2 warm=ups
Hammer Curls - 2 sets
Alt. Curls - 1 set
Click Here For A Printable Log Of Day Two - Chest & Biceps
Day Three - Hams & Shoulders
Stiff Leg Dead Lift - 3 sets + 2 warm-ups
Good Morning - 1 set
Leg Curls - 1 set
One Legged Leg Curls - 1 set
Shoulders
Shoulder Press - 3 sets + 2 warm-ups
Side Laterals - 1 set
Superset Leaning Away Laterals with standing laterals - 1 set
Rear Delts - 2 sets
Click Here For A Printable Log Of Day Three - Hams & Shoulders
Day Four - Back & Tri's
Back
Pulldowns - 2 warm-up sets
Chin-ups - 3 sets
Barbell Rows - 2 sets
Close Grip Front - 2 sets
Seated Rows - 2 sets
Triceps
Skull Crushers To The Chin - 2 sets + 2 warm-ups
One Arm Ext. - 2 sets
Push downs - 2 sets
Click Here For A Printable Log Of Day Four - Back & Tri's
Thanks,