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Why Am I Not Seeing Results From My Pre-Contest Efforts?
I do a 1 hour walk or 30 minute run each day. My diet consists mainly of 5 Plus 1 Whey or carb-watcher. I take about 150 to 200 grams a day. I weigh 162 lbs, my bodybuilding show is September 14, 2002. I try to eat baked chicken often. I take 3 to 6 flax organic a day. I only work out three days a week, covering the body once a week. What do you think? I also take an antioxidant and multivitamin. Help me with this I feel something is wrong since I'm not seeing what I want to see. This is my first week dieting.
Because I am so busy with writing articles, keeping the new journal, and handling FAQs I did not get to this guys question until it was too late. I decided to answer his FAQ anyway because the answer will still be of great benefit to him. I want everyone to understand that I really do answer all of the questions that are sent in to me. I just cannot keep up with all of the mail at this point.
This guy sounds as if he knows what he wants to do, which is compete in a show, but he does not know how to get ready for one. He is learning as he goes, sort of diving in head first into the realm of bodybuilding. I begin by analyzing his first problem, which is cardiovascular training.
Unless you are genetically gifted and have a fast metabolism you will need to add some cardio into your daily regimen. I figure that you are not a fast paced metabolic individual because you said that you are not seeing what you want to be seeing. I have the same metabolic structure as you do, but I change it during the contest season. When I am preparing for a show I have a super charged metabolism. I add and incorporate so many activities, training sessions, and cardiovascular activities into my day that I have to have a fast moving metabolism.
I can remember waking up at 6:00AM to go to H20 Aerobics, from there I would go train my clients all day long. Between sessions or during a "no-show" I would walk on the treadmill. Sometime during the day I would train myself. I would also complete me scheduled cardio routine. When I finished with my last client I would go home and either swim, take my dog to the park for long walks, or get on the recumbent bike in my living room and ride through a movie. I remember riding the bike straight through " A Beautiful Mind."
I looked at it this way, I am a bodybuilder, bodybuilders need to stay active and burn kilocalories to get super striated and lean. I began my day anywhere from 5AM-6AM and I did not knock off of my job as a bodybuilder till 9PM. After that I was still a bodybuilder but I was doing the other essential part of the sport which is rest. So try to keep busy and bump up your activities and cardiovascular training. I guarantee you that you will see results.
I will now look at his carbohydrate comment. He stated "I TAKE ABOUT 150 TO 200 GRAMS A DAY." I would be cycling the carbs when you get that close to a show. You need to deplete the glycogen storage to start utilizing stored body fat. To deplete the storage you must exercise through resistance training and get on a low carb-eating regimen for 4-day increments. On the fifth day you will reload. To reload you simply consume high glycemic carbohydrates only. Try taking in 400-500 grams starting first thing in the morning and finishing during the late afternoon hours. Afterwards you can begin to eat the protein and fibrous vegetables again, which we will cover next.
You say that you try to eat baked chicken, which is a good choice of food for dieting. Make sure that you are removing the skin of the chicken and discarding most of the visible fat as well. Besides chicken you can use tuna, turkey, soy protein drinks, and egg whites to name a few. This will give you a variety, which makes dieting less monotonous. The flax oil should be continued.
Your training schedule can work if you are going full tilt and if it is the only time that you have available to train. If at all possible I would break down the entire body into a systematic approach allowing it to be trained over a 4-5 day period. This allows you to burn more kilocalories by adding 2 extra training days into your schedule. It also allows the lifter to focus on one specific area and train that area when they are fresh.
The supplements that you listed are great keep that up. I do recommend that you research and find a soy protein that you will use to assist you in getting your protein needs. I also want to remind you of the stimulant products on the market. If you have trouble "getting up and going" try using a little ephedra-based product. Caffeine works fine as well. Use these products according to the bottle and be careful because they are powerful.
Good luck in your bodybuilding future, sorry I did not catch you sooner.