Wow! I can't believe that I have already completed 7 weeks of contest preparation. The weeks are flying by and August 9th will be here before I know it! I must continue to take advantage of every day and work to improve in some way.
I found a space in my apartment with better lighting this week for my assessment photos. The only problem is that it is in my bedroom and there is a lot of stuff in the way (mainly my bed). I don't want to have to move my bed every week and I don't think it is going to be a problem. I figured out how to resize and shape my photos with the software that came with my digital camera so that only I am in the picture. I am still learning how to edit images on my computer so please be patient with me.
I know that I will get better at this with time and be able to post exceptionally clear photos. I weighed in at 232 yesterday, down 1 lbs from last week. I have created a new diet this week based on what I think I need to do at this point during my contest preparation.
This was my final week of this 8 week training cycle before taking a recovery week next week. My goal was to make each workout this week my best of the 8 week cycle. I am proud to say that I accomplished that goal. I have a lot of momentum right now and am still very hungry to train. It is going to be tough to take a recovery week next week because I do not want to break my momentum. However, I know that this is the best thing to do in the long run. Staying out of the weightroom next week will only add to my fire and determination to finish out the remaining part of my contest preparation extremely strong.
I really made some good intensity increases this week with my cardio sessions. I am feeling stronger and pushing harder each session. Continually raising my intensity levels during cardio will really get my metabolism cranking and the fat will begin to melt off leaving only rock hard muscle! This is what it is all about. Gotta keep pushing.
Normally, I would not perform any cardio during my recovery week in order to give my body a chance to completely recover. However, since I am within 10 weeks of my contest, one of my primary goals is maximum fat loss. Therefore, I will perform cardio next week. I will perform six sessions (Monday through Saturday) and complete my sessions in the morning so that I stay in the pattern of getting up early.
Nutrition and Supplementation
I weighed yesterday at 232 lbs. I have lost 1 lbs since last week. I definitely feel that I am getting leaner (especially in my arms) and I know that I do not necessarily have to be losing a lot of scale weight to be getting leaner since I am still striving to build muscle. However, with less than 11 weeks left until my first bodybuilding competition I feel that it is time to really put an emphasis on shedding bodyfat. I have been trying to avoid falling into the trap of eating way too few calories in an attempt to get shredded, which will only cause my metabolism to slow down and result in a loss of lean muscle.
I still think that this is important as I want to have as much lean muscle mass as possible for my contest. However, the bottom line is that if you want to shed bodyfat, you must be in a calorie deficit. There is no way around it. Now, it does not have to be a huge calorie deficit, but enough to get the fat off in time for my show. That being said, I have decided to remove another 191 calories from my daily total.
I have removed the 1/4 serving of post-workout DGC, as well as reduced my post-workout VP2 serving from 2 scoops to 1.5 scoops for a decrease of 96 calories. I have also removed 1/2 scoop of Chocolate VP2 from Meal #4 for a reduction of 55 calories. Finally, I have removed a chicken tenderloin from Meal #7 for a reduction of 40 calories. I am still following the same nutrient timing principles, just gradually reducing the quantity of food in each meal.
I will also begin to take 1 Dymetadrine Xtreme during the day before Meal #6 in order to give an extra 'boost' to my metabolism. Later on during my contest preparation if I find I am getting "too lean" then I can always increase my calories or reduce my cardio. However, if it gets to be time for my contest date and I am not lean enough then it will be TOO LATE to do anything! I DO NOT want that to happen.
During the weekends, I am currently eating approximately 3000 calories per day or less. On Saturday, I have my normal Meal #1 and then perform my cardio session. I follow my Saturday cardio session with 1 Scoop of VP2 and 1 Scoop of Creatine HSC, along with 10 grams of GL3 L-Glutamine. My remaining meals throughout the day consist of either Ny-Tro Pro 40 or a whole food meal made up of chicken, lean beef, fish, or egg whites, along with vegetables and either oatmeal or basmati white rice.
Basmati rice has a much lower glycemic index than normal white rice making it a good carb choice for the non post-workout time frame. I make sure to eat every 2-3 hours and drink at least 1 1/2 gallons of water. I also take all of the same supplements I take during the week, spread out during the day.
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