After re-assesment I dropped my calories from 3000 and am now staggering them at 2200 and 2500. I should start burining off quite a bit of fat with this diet change.
Training was great all week and after doing 3 sets of Quad blasts and BW Step up/Reverse lunge combo yesterday after training my hams & traps my quads are sore along with my glutes and hams.
I dropped 1lb this week.
height? (sorry if I missed it)
look great in your avatar @ 185!
If you lost 7lb in the first two weeks of prep. What was the reasoning behing dropping cals further ?
How is your week set up?
Do you have a weekly cheat MEAL to kep you sane?
I dropped it based on my bio-feedback, which includes things like energy levels, hunger, appetite, workout performance, etc...... I would rather be ahead of the game instead of playing catch up.
My split is Chest, Arms, Quads, Back, Shoulders, Hams with other things combined with certain workouts like circuits or complexes.
No I don't have a cheat meal every week, that would defeat the purpose of my prep and hinder my results. You should not have a cheat meal just because you want one and if you do you shouldn't be competing because that is the wrong mindset. I'm perfectly fine eating the way I do and enjoy it. I enjoy the whole process of competing.
Since dropping my calories and staggering them the last 5 days my body has already made changes. Skin is much tighter and the muscle is looking much more hard and dense.
Training Back Today. I'm on my 2nd workout for Back in my routine and will do Top end Deadlifts today as one of my movements, which should definitley pre-exhaust the upper and mid-back muscles along with the 4 other exericses. Then I will do my Power Sequence for 4 sets of 5 rounds to jack up my metabolic rate even more.
Very interesting to follow. You seem to cut quite a few lbs on a small number of days without losing any muscle, does this also have to do with your 'slingshot' workout? Do you have any new pictures to compare with the ones you put in this thread where you were 205 lbs? I was also wondering, do you personally feel stronger/better than before your last contest, do you feel you've made any improvements and thanks to what?
I don't neccesarily feel stronger or better, but I do feel I've made improvements. I feel I have more density and size especially in my weak points which are my Hams and Glutes, but honestly won't be able to tell until I'm in contest condition. The improvements are due to proper programming and progressions from one program to the next as well as consistent nutrition day in and day out.
This overshoot method seems really interesting. Is there somewhere i can find some more information about it? And would it benefit a person if it was implemented in their routine. By this i mean, let's say i've been doing a program for quite some time now, i take a rest week and would then try the overshoot method, take rest and pick up the old program again, would this be a good way?
How did your back workout go?
It depends on your current workload capacity and what you have been doing. Not just anyone can do a slingshot type of program because if their body isn't ready for it you can do more harm than good and it needs to be monitored while you are doing it to know when to take a break. You would not go back to the exact routine you were doing prior.
If any individual trains with high intensity they should always take a break from training every 10-16 weeks depending on their program and how the body responds to it.
The back workout was brutal and afther the Power sequence I was laying on the ground for about 5 min because of the O2 debt!
After dropping my calories to 2200-2500 this past week I have lost 2 lbs and am weighing in at 201 lbs. Hunger is starting to increase but energy levels are still high on my 6 day split. I can tell a difference in this past week by just looking a little harder.
Here is my last workout of the week:
Single Leg cur 5 x 10-15 reps
Seated Leg curl 4 x 15-20
Lying leg curl 4 x 12-15
Stiff leg deadlift 3 x 15 (only come up to top of knees)
Single arm cross body shrug 5 x 8-10
Quad Blast 3 sets
BW Step up/Reverse lunge combo 3 x 20 EL
Much respect man. I love the thread so far. Everything makes a lot of sense and I like your approach. What do you hope to come in at on stage weight wise? I know the number is fairly irrelevant but I was just wondering how much stage weight you hoped to put on in your last offseason.
I never do complexes on off days, but where I place them depends on the context of the program. They could be integrated into the main workout or done after. For this particular program they are done after. I am doing a 6 day split so I need my one day off to rest and recover.
Just finished Quads and Shoulder girdle blast. Can't walk or breathe!
Here is a sample of one of the workouts in my program:
1) Leg press 6 x 15-20
2) Hack squat 4 x 8-10
3) Horizontal Leg press 4 x 12-15
4) Leg ext. 5 x 10-12
5) Abductor/Adductor superset 3 x 15 each
6) Lunges 3 x 15 EL
Shoulder Blast x 4 sets
Then fall to floor!!!
what is this......"Single arm cross body shrug"?
and what is your "shoulder blast"?
Since you've lowered your cals has your macros been changed at all?
IE: Reduction mainly from carbs??
Have your food choices changed aswell.......
Whats a typical day at present
Here is sample of my 2500 cal day:
1) 2.5 cups liquid egg whites, 2 shredded whaet biscuits or 3/4 cup oats, 3 grams fish oil
2) 200g chicken, 200g potato
3) 200g chicken, 200g potato or 1 cup rice
4) 2 cans tuna, 5 rice cakes
5) 200g chicken or tilapia, 150g potato or 2/3 cup rice
6) 2.5 cups egg whites, 3 grams fish ooil
Yes i joined Scott Abels forum just last week and see some commentry about cosmetic friendly foods....
When you say a " 180" what do you mean? Carb loading prior to your show?
How much protein in 1 cup egg whites? I thought 1 cup was like 7 eggs???? you eat 17-18 egg whites twice daily
Wow, you are very discipline with your diet and it shows. I am interested in learning more about dieting and I believe this is the journal to do so. Do you not eat broccoli or any fruits or vegetables?