Wow what a difference two weeks can make. Two weeks ago I was going over my pics and being objective with myself. I think I have the size to do well at the natural level, in fact I know I do. However I realize that conditioning is much more important and that I was not as lean as I should be with seven weeks out.
The plan is to be ready for the contest 1 week before hand so I can focus on manipulating my fluid levels rather than worrying about losing more bodyfat. I decided that it was time to try to be more aggressive with my diet. I also started using an ECA stack this past week in conjunction with Lipoderm-Y, a transdermal fat burner by Avant Labs. At the end of 2 weeks I can honestly say I see a huge difference. I have much more leg and abdominal vascularity and my abdominal vascularity is still present even when I am not flexing. In addition, my chest and triceps striations are becoming more pronounced and I'm beginning to see the attachments at my lower pecs start to come out. I now feel like am more on track for my contest than I was two weeks ago and my confidence has improved.
My new, more aggressive nutrition plan is as follows:
- Protein-275g
- Carbohydrates-175g
- Fat-50g
At the suggestion of fellow Bodybuilding.com writer and Avant Labs owner Par Deus I have decided to up my re-feed day carbohydrate intake to 500g of carbs instead of 350g of carbs. I also drop my protein intake to 200g in order to keep my calories somewhat down. The idea behind this is to keep my leptin levels elevated so I can continue to burn fat at a higher rate. Leptin is a complex subject onto itself and if you are serious about fat loss I suggest you read Par's articles on it which can be found at www.avantlabs.com. I plan my re-feed day so that it falls on my leg day which is my most demanding workout of the week, thus consuming more carbohydrates on that day will be of greater benefit anyway.
My workout split is the following:
- Monday: legs (re-feed day)
- Tuesday: chest
- Wednesday: rest (cardio)
- Thursday: Back
- Friday: Shoulders
- Saturday: Arms (cardio)
- Sunday: rest (cardio)
Monday
Meal 1: 1 egg, 3 egg whites, oatmeal, and toast- 27g protein, 35g carbs, 7g fat
Meal 2: 1 can tuna- 32g protein, 0g carbs, 1g fat
Meal 3: Shrimp Salad and 12g peanut butter- 20g protein, 5g carbs, 7.5g fat
Meal 4:(pre-workout) 60g bran cereal and tuna- 43g protein, 60g carbs, 2g fat
Meal 5:(in workout shake)- 31g protein, 60g carbs, 5g fat
Meal 6:(post workout) Publix Turkey Sub- 40g protein, 95g carbs, 8g fat
Meal 7: Toast, Chicken, rice, and gumbo- 40g protein, 100g carbs, and 10g fat
Meal 9: Spaghetti- 10g protein, 52g carbs, 3g fat
Meal 10: healthy choice ice cream and popcorn- 9g protein, 73g carbs, 4g fat
Totals: 259g protein (way overshot this), 515g carbs, 47g fat
Tuesday
Meal 1: 1 whole egg, 4 egg whites and 40g oat bran- 32g protein, 27g carbs, 7.5g fat
Meal 2: Tuna- 33g protein, 0g carbs, 1.5g fat
Meal 3: Tuna- 32g protein, 0g carbs, 1g fat
Meal 4: Premier Elite bar- 18g protein, 13g carbs, 4g fat
Meal 5: (pre workout) 1 egg, 4 egg whites, and oatmeal- 29g protein, 23g carbs, 6.5g fat
Meal 6: (in workout shake)- 27g protein, 45g carbs, 1g fat
Meal 7: (post workout) Oatmeal, toast, and cottage cheese- 30g protein, 48g carbs, 6g fat
Meal 8: Shrimp and rice- 20g protein, 33g carbs, 4g fat
Meal 9: Lowfat Pork Rinds, Tuna and Almonds- 55g protein, 1g carbs, 10.5g fat
Totals: 276g protein, 192g carbs (overshot) and 42g fat (under shot to compensate for excess carbs)
Wednesday:
Meal 1: (post cardio) whole egg, 4 egg whites and 60g bran cereal- 35g protein, 60g carbs, 5.5g fat
Meal 2: Chicken salad- 30g protein, 2g carbs, 1.5g fat
Meal 3: EAS Bar and Salad- 34g protein, 18g carbs, 7g fat
Meal 4: Tuna- 32g protein, 0g carbs, 1g fat
Meal 5: Chicken and rice- 35g protein, 36g carbs, 6g fat
Meal 6: Cottage cheese, oatmeal, and almonds- 27g protein, 28g carbs, 14g fat
Meal 7: Fish and Oat bran- 33g protein, 27g carbs, and 4.5g fat
Meal 8: Chicken and almond salad with cottage cheese- 47g protein, 7g carbs, 11g fat
Totals: 273g protein, 178g carbs, 50.5g fat
Thursday:
Meal 1: 1 whole egg, 4 egg whites and 40g oat bran- 32g protein, 29g carbs, 7.5g fat
Meal 2: Chicken salad- 30g protein, 2g carbs, 5g fat
Meal 3: Tuna- 32g protein, 0g carbs, 1g fat
Meal 4 (pre-workout): Peanut butter sand which, oatmeal and chicken salad- 40g protein, 38g carbs, 8.5g fat
Meal 5: (in workout shake)- 27g protein, 45g carbs, 1g fat
Meal 6: (post workout)- Oatmeal, 1 egg and 4 egg whites- 34g protein, 40g carbs, 11.5g fat
Meal 7: Chicken salad and Peanut butter sand which- 32g protein, 17g carbs, 6.5g fat
Meal 8: Chicken and shrimp salad with almonds- 49g protein, 3g carbs, 9g fat
Totals: 276g protein, 174g carbs, 50g fat
Friday:
Meal 1: 1 whole egg, 4 egg whites and 40g oat bran- 32g protein, 30g carbs, 7.5g fat
Meal 2: Tuna Salad- 32g protein, 2g carbs, 1g fat
Meal 3: Chicken salad- 30g protein, 2g carbs, 5g fat
Meal 4: Tuna- 32g protein, 0g carbs, 1.5g fat
Meal 5: (pre-workout) 1 egg, 4 egg whites and 40g oat bran- 32g protein, 30g carbs, 7.5g fat
Meal 6: (in workout shake) 27g protein, 45g carbs, 1g fat
Meal 7: (post workout) Lowfat burger and oat bran- 37g protein, 42g carbs, 9g fat
Meal 8: Shrimp salad and peanut butter sand which- 17g protein, 18g carbs, 8g fat
Meal 9: Chicken salad with almonds- 37g protein, 5g carbs, 10.5g fat
Totals: 277g protein, 174g carbs, 50g fat
Saturday:
Meal 1: (post cardio/ pre workout) 1 whole egg, 4 egg whites, cereal, oatmeal and propel- 37g protein, 66g carbs, 7.5g fat
Meal 2: (in workout shake) 27g protein, 45g carbs, 1g fat
Meal 3: (post workout) Chicken salad and oatmeal- 31g protein, 26g carbs, 3.5g fat
Meal 4: EAS Lo carb bar- 25g protein, 16g carbs, 5g fat
Meal 5: Tuna salad and Peanut butter sand which- 35g protein, 10g carbs, 5.5g fat
Meal 6: 1 chicken salad with almonds and bread- 36g protein, 9g carbs, 5g fat
Meal 7: Shrimp salad and almonds- 17g protein, 2g carbs, 5.5g fat
Meal 8: Chicken salad with almonds- 33g protein, 2g carbs, 5.5g fat
Meal 9: Tuna and almonds- 36g protein, 2g carbs, 5g fat
Totals: 272g protein, 178g carbs, 50g fat
Sunday:
Meal 1(post cardio): 2 bowls oat bran and cottage cheese- 30g protein, 60g carbs, 8g fat
Meal 2: EAS Low Carb bar- 25g protein, 16g carbs, 5g fat
Meal 3: Cheeseburger (low fat) and oatmeal- 26g protein, 36g carbs, 4.5g fat
Meal 4: Chicken salad with almonds- 33g protein, 3g carbs, 6.5g fat
Meal 5: Tuna and popcorn- 38g protein, 39g carbs, 3.5g fat
Meal 6: Tuna salad and peanut butter sand which- 39g protein, 18g carbs, 8g fat
Meal 7: chicken salad with almonds- 34g protein, 2g carbs, 6.5g fat
Meal 8: Chicken and shrimp salad with almonds- 49g protein, 2g carbs, 8g fat
Totals: 274g protein, 176g carbs, 50g fat
If you want to see more pictures of me they can be found on the message boards under the post your pictures section. Look for str8flexed in the title of the posts.
As always if you have questions or comments, feel free to email me at biolayne@yahoo.com or come find me on the message boards under the name str8flexed.
