October 29, 2009
Link: http://www.bodybuilding.com/exercises/
Posted in Training
June 4, 2009
Included, is a summary of my nutrition plan throughout my transformation. This is the plan that Kris Gethin had me on (not saying that it will work for everyone, but it seemed to work for me). If I could stress anything, it ALL comes down to SELF DISCIPLINE (I did not cheat once on my weight training, cardio or nutrition plan over the course of the entire 12 week period). It is EXTREMELY difficult (several dark days), but it was all worth it in the end!
Workouts:
·        Weight trained 4 days per week
·        45 minute cardio session, 7 days per week, for first 8 weeks
·        (2) sessions of cardio (1st being 45 minutes; 2nd being 30-45 minutes), 7 days per week, for final 4 weeks – BRUTAL!!!
Note: We made several revisions to my nutrition plan throughout the 12 weeks (I will try to highlight some of these changes below).
·        Started plan with 180g (yes, everything was measured to the gram/cup) of a protein source per meal (ex. chicken, steak, turkey, lean ground beef or 10 egg whites). Note: Steak and lean ground beef were only allowed in meals 3 and 7 (slower digesting proteins). I also do not eat any fish, so that was excluded from my meal plan (note: I believe tilapia is the recommended fish, if preferred).
o  Over the course of the 12 weeks, my protein source serving size was reduced from 180g to 160g, then 140g, and finally to 130g (based on different weight plateau periods of 5-7 days)
·        Started plan with carbs in the first 5 of 7 meals (GENR8 Vitargo in meal 1, small white potato in meal 2, 1 cup sweet potato in meal 3, 1 cup brown rice in meal 4, and 1 cup brown rice in meal 5)
o  Over the course of the 12 weeks, carbs were reduced to meals 1 through 3 and green vegetables replaced those in meals 4 and 5. During the final weeks, carbs were reduced to meals 1 and 2 (in the form of GENR8 Vitargo) and then no carbs for the first 4 days of the last week of my transformation, followed by a 2 day reloading phase which consisted of A TON of salt free rice cakes and no sugar added applesauce
·        Started plan with ¼ cup of almonds in meals 3 and 7
o  At about week 8, we dropped almonds from meal 7 and then dropped them from meal 3 for the last 2 weeks
·        I also drank 2-3 gallons of water per day (with XTEND for the first 10 weeks) and then drank 3-4 gallons of water (with Crystal Light) for the last 2 weeks (I didn’t deplete water for the final photos until the day before the shoot)
·        Asparagus was used as a diuretic for the last 2 days of my transformation
Original workout:
Meal 1 (pre workout):
·        2 scoops protein isolate + 2 scoops GENR8 Vitargo (reduced to 1 ½ scoops and then finally 1 scoop throughout transformation)
Meal 2 (post workout):
·        180g cooked chicken + 1 small white potato (changed to 2/3 cup sweet potato and then eventually supplemented in the form of 1 scoop of GENR8 Vitargo throughout transformation)
Meal 3:
·        180g cooked steak or lean ground beef (94% or leaner) + 1 cup sweet potatoes  (reduced to 2/3 cup, then ½ cup throughout transformation) + ¼ cup of almonds
Meal 4:
·        180g cooked chicken or turkey + 1 cup brown rice (reduced to 2/3 cup, then ½ cup throughout transformation; eventually changed to green vegetables as stated above)
Meal 5:
·        180g cooked chicken or 10 egg whites + 1 cup sweet potatoes (reduced to 2/3 cup, then ½ cup throughout transformation; eventually changed to green vegetables as stated above)
Meal 6:
·        180g cooked chicken, turkey or 10 egg whites
Meal 7:
·        180g cooked lean beef (94% or leaner) + steamed vegetables + ¼ cup almonds
·        Note: I chose to supplement a casein protein shake in place of the cooked lean beef
Note: an isolate protein can be substituted for meals without carbs and a meal replacement (i.e. CNP MR or Myoplex) can be substituted for meals with carbs
Posted in Training
May 20, 2009
I am currently in the final week and a half of my 12 week transformation. I am trying to ensure I do everything I can to reach/exceed my goals and have a question regarding sugar alcohols and I guess sugarless gum in general. I am addicted, first of all, and probably go through 3 packs of Wrigley’s Extra sugarfree gum a day (primarily, just helps with cravings). I discard the gum either as the flavor goes away or I just get bored with the pieces that I am chewing. Each stick has 5 calories and 1g of sugar alcohol (15 sticks per pack). Any opinions/feedback/recommendations in these final days? TRULY APPRECIATED!!!
Posted in Training
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