Competition Bound

I decided this past Monday to compete in a July show (OCB Natural - Rocky Mount, NC). I’m doing this cut a bit differently though from those in the past in which I lost A LOT of weight (and a lot of muscle, unfortunately) by doing too much cardio and not replacing my calories/protein appropriately. For the first month of this cut (until June 18) I’m cutting carbs, but not drastically. Drastic cutting for those won’t occur until June 18 and will only last one month (the show is July 18). I’m also not doing two hours of cardio a day like I did before. For now, it’s only an hour at most. If it looks like I need to do more as time passes, I’ll adjust.

Here’s my diet for the first month:

AM Workout - sometimes weights and cardio, and sometimes just weights

Post-workout: whey protein shake with wheat germ, BCAAs

Meal 2: 1/2 cup bulgar, 3/4 cup bluberries, 1 hardboiled egg

Meal 3: large spinach salad with 10 cherry tomatoes, 1 whole wheat wrap with black beans and red pepper slices.

Meal 4: 1 green apple, natural peanut butter

Meal 5: salmon, 1/2 small sweet potato, edamame

Meal 6: protein (egg whites or shake) - starting this today because to try to keep up the muscle.

Water: approx. 1/2 gallon per day, sometimes more.

On days that I don’t have to work (I wake up later):

Pre-workout: protein shake

Post-workout: protein shake with 3/4 cup bluberries, wheat germ

Meal 3 and on (see above - they’re the same)

So far, since I started the diet on Monday (5/18), I’ve lost 4.5 lbs (122.5 to 118). I have a lot of energy and am not feeling hungry. I take ZMA (two pills) at night before bed to help me sleep a full 7-8 hours, otherwise I usually only sleep about 3-4.

I’m open to suggestions since even though I’ve competed before, i’m trying a new approach this time. For me, getting cut is not hard, the problem is losing too much muscle in the process. That’s what I’m afraid of.

2/24/09

Pre-workout: 6 oz. 99% fat free yogurt, DREN

Post-workout: chocolate protein shake, 1 banana, 10 oz. fat free skim milk, BCAAs

Lunch: 2 slices whole wheat bread, 1 can tuna with mustard, spinach & tomato salad

class: 1:30-2:45

Pre-cardio: ½ orange

Post-cardio: ½ orange, 5 unsalted saltine crackers with 5 small chunks of sharp cheddar cheese, 1 slice turkey luncheon meat - felt really really hungry after this cardio session

Dinner: 6 oz. ground turkey, ketchup, spinach/tomato/cheese salad

Bedtime: 2 egg whites w/ cinnamon and splenda, 6 oz. fat free skim milk

Workout: upper body, 50 minutes cardio - AM / 30 minutes cardio PM

Breakfast (9 am): 1 lipo-6, 1/2 cup oats, 1 tsp honey, 1 tbsp flaxseed, 2 egg whites with Texas Pete hot sauce, 1 cup lemon zinger tea with two Equal packets

Snack (11 am): 6 oz. 99% fat free strawberry yogurt

Lunch (1 pm): 1 cup spinach, 1 small tomato, 4.5 oz lean ground turkey, 10 squirts 1 calorie (per squirt) Italian dressing

Class (1:30 - 2:45)

Snack: 1 banana

Doc. Appt (3:15 - 5:15 pm)

Dinner: BCAAs, 1 can tuna mixed with mustard, 2 slices homemade whole wheat bread, spinach and small tomato salad, 1 bag 100 calorie popcorn
Bedtime: 2 egg whites with cinnamon and splenda, 8 oz. fat free skim milk

My diet today is off - I normally have a protein shake after my workouts, but the timing of the doc. appt. messes things up a bit. Tomorrow will be normal. I also usually have my bread at lunchtime instead of at dinner.

Since I got involved in fitness (2005), I focused primarily on competition. I now realize that fitness, for me at least, is about feeling healthy and strong and satisfied. Maybe I’ll do a show again one day, but I doubt it. I’ve found other things that challenge me on deeper levels and I no longer need the approval of others to feel good about myself. I’ll sign on here periodically to post updated pics, blogs, stats, etc. in an effort to keep track of my personal goals and accomplishments. For now, my goal is to continue to cut slowly and enjoy my workouts.