Another week has passed and in just one month I’ll be on stage at a local bodybuilding show.
This week was tough for me as I really pushed myself hard and may have over-trained a bit. Plus I had a mighty big surprise – I GAINED weight! I had reached
a low of 199 pounds at the beginning of the week, which I hadn’t been since the age of 21. Just yesterday I weighed myself and I’m 205! Trust me when I say I’m perplexed.
It can’t be water weight because this week I cut way back on carbohydrates and my diet closely resembled a Keto style eating plan. As you lose weight you need to employ different strategies because like exercise, your body will get used to what you feed it. And when you’re trying to get into single digit bodyfat percentages, your body will fight you tooth and nail every step of the way. A good way to combat this is by cycling carbohydrates and simultaneously performing LISS cardio. By reducing your carbohydrate intake to very low levels AND adding in twice daily 1 hour sessions of cardio – you WILL burn bodyfat. But here again your body catches on fast and this technique will stop working after 7 – 14 days. So then what?
Well here’s my plan. I’ll finish two more days of low carbs and twice daily cardio sessions and then I’ll have a “carb load” day and stop all cardio for 1 week. I’ll focus solely on my workouts (resistance bands remember?) and the following week I’ll ramp up cardio again. The idea is this – the one day carb up, which will probably be about 100 – 150 grams of carbs (still low) will re-fill some of my muscle glycogen stores and give me some muscular fuel for the following weeks workouts. But it does more than that – when you go low carb for a long time you run the risk of slowing your thyroid output down (metabolism) and by having a load day every 7 – 10 days we can avoid this. The key is NOT to over carb and binge, which for me is really hard to do. I’ll let you know next week how this plan worked.
In terms of my diet this past week, it was nuts! Literally. My food was mostly chicken and fish with servings of almonds, pecans, macadamia and even Brazil nuts. I also had only green vegetables for the most part, so lettuce, green peppers, squash, spinach, etc. The only green vegetables I don’t eat are peas because they’re high in sugar.
Another change I made is that I started using GNC Live Well Beyond Raw RePower BCAA’s twice daily instead of just once. Since I use the intermittent fasting diet, upon waking I take one serving, but now that I’m getting closer to stage day and my diet and workouts have become more extreme, I also take a serving right before bed on an empty stomach. Remember on the Intermittent Fasting plan I start eating at 11 and have my last meal between 7 and 8. I need every ounce of muscular support I can get while trying to drop my bodyfat ultra low. So I think an extra dose of BCAA’s really helps. What remains the same is that my first and last meal of the day is still 2 scoops of GNC Live Well AMP protein and that I cycle pre-workout supplements between Rampant and Ravage.
Since I’m sharing everything I’ll also tell you that I’m really nervous this time around. I’ve competed on and off since the age of 23. But in this instance, I have all of you watching, my Facebook and Twitter friends, and some industry people as well. I keep asking myself, “What if I don’t look good”, “What if my abs aren’t shredded?” and so on. As you can imagine your mind plays trick with you. But conversely it’s all of that pressure that’s driving me to strive to be the best I’ve ever been. And I know come August 18th, the Angry Trainer will deliver the goods.
Plus I’ve also made a critical decision. My original plan was to weigh in at 190 pounds, which would make me a ‘heavy’ middleweight. I was going to have to force my body to reach that weight, but now I’m not concerned with weight at all and have decided to focus on my conditioning and overall bodyfat. If I end up at 198 on the day of the show – so be it. Yes that means I’ll be in the heavyweight category but purposely making my body burn off muscle tissue to make a weight class seems a little crazy – even to me.
So here are a few pictures taken just this morning. Trust me when I tell you that these next 4 weeks are going to be remarkable!
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