Where to begin? It's been a great challenge to say the least. When I set out to do the contest I wasn't sure where it would lead me. I have attempted several times in the past to transform my body but I have never had much success.
I guess I'll start with the fact that I've been a customer of bodybuilding.com for years and an avid reader of the articles on the website. At the beginning of this year I was stocking up on my supplements and I saw an ad for ON's 100k 12 week challenge. I had never actually taken part in a contest before and I thought that maybe it would give me the motivation I needed to finally push myself to get results. So after mulling it over for a few weeks I decided that I had nothing to lose and I would make the most out of this challenge that I could. I've had a body space page since the beginning of 2010 but I never really did anything with it. Since it was a necessary part of this challenge I decided to explore everything it had available and I loved the functionality they had in place. The biggest feature I fell in love with was how it not only tracked my progress but also graphed it for me....how much of a motivator is it to see one line take a dip or another spike? So I dove in and started using the heck out of it.
As all of this was happening I also stumbled onto Dr. Jim Stoppani's article on BB.com "stop training like an idiot!". I read through the article and I liked how it was divided up into four phases that built on each other plus it was a twelve week program. His workout switched things up every couple of weeks which I liked and had enough variety in it I knew I wouldn't get bored. It only made sense that since I was going to undertake this twelve week challenge I would use this program.
My plan going into this was simple. I had the weight lifting plan and I decided that I would throw in a decent mix of cardio on top of it, but my biggest challenge was going to be my nutrition. I had been reading about the benefits of juicing, fasting, and generally eating like a hunter gatherer. The concept seemed to really make sense to me so I thought I'd give it a try.
My diet and supplementation typically looked like this:
Breakfast - black coffee, juice of carrots and green apples and/or a shake of 1 serving ON whey and casein. 1 animal pak, 2 ON Fish oil soft gels, 2 hydroxycut hardcore, 1 NOW extreme CLA cap, 1 NOW 8 billion acidophilus & Bifidus cap, and 2 ON glutamine caps.
Throughout the day - I would graze on nuts and seeds. Typically I kept a bag of raw almonds, walnuts and sunflower kernels handy at all times. Some days I also had a thermos of vegetable juice I made in the morning and I would sip on that periodically too.
Mid-day - I'd have a can of tuna, 2 ON Fish oil soft gels, 2 hydroxycut hardcore, 1 NOW extream CLA cap, 1 NOW 8 billion acidophilus & Bifidus cap, and 2 ON glutamine caps.
Pre Workout - 3 scoops of BSN's NO Explode (45 min. before workout) and 1 serving of ON Hydro Builder and 2 ON glutamine caps.
Post workout - 1 serving of ON Hydro Builder and 2 ON glutamine caps.
Mid-afternoon - 1 can of tuna, 1 animal pak, 2 ON Fish oil soft gels, 2 hydroxycut hardcore, 1 NOW extreme CLA cap, 1 NOW 8 billion acidophilus & Bifidus cap, and 2 ON glutamine caps.
Dinner - I would have a very large yet sensible dinner. Usually my dinners consisted of a very high amount of lean protein with an ample side of a vegetable. The idea of this was since I had been "micro fasting" all day this meal would ramp my metabolism up.
Before Bed - 1 serving of ON whey and 1 serving of ON casein with 3 ON ZMA caps.
In addition to food I made sure I drank a gallon and a half of ice water throughout the day.
In addition to Dr. Jim Stoppani's "stop training like an idiot!" 12 week plan I decided I would do 20 minutes of HIIT training after each lifting session and on days when I wasn't lifting I would do an hour of steady state cardio. Also when time would permit in the mornings of the days I didn't lift I would do some body weight exercises.
Overall I couldn't be happier. I finally stuck to a plan and made some serious changes. Did I end where I really really wanted to be? No…but this isn't the end either. One of the people who have always inspired me is Bruce Lee and a quote of his has been in my mind throughout the duration of this contest...
"In building a statue, a sculptor doesn't keep adding clay to his subject. Actually, he keeps chiseling away at the nonessentials until the truth of his creation is revealed without obstruction."
No truer words have been spoken...
Start weight: 197 lbs.
End weight: 187 lbs.
15.5 % body fat lost
30 lbs of fat lost and 20 lbs of lean muscle gained!
I'm into week 2 and things are going pretty good. I've made the transition from drinking all veggie juice to now adding lean proteins into the mix. Predominantly my daily food intake will be whey protein, Greek yogurt will blueberries as well as raw almonds and walnuts. At night for dinner I will have a larger dinner with a balance of lean protein and veggies as a side. One of the things that the book "The Warrior Diet" recommends doing is cooking your proteins in stews….I'm going to give some of them a shot. I've never been a big stew fan but the logic behind preserving the proteins through the cooking process makes sense. I can already see that I'm slimming down a little. I'm very happy to see results so quick and being part of the 100k challenge is giving me the push I've needed to get me over the nutritional humps that have spoiled my efforts in the past. What's 11 weeks from now going to look like? I can't wait to find out.
This is the first entry into my body blog. I thought I'd take a few moments to partially discuss my plan and where I've been. First I've been working out for a couple years now. I've progressed from totally inexperienced novice to a slightly more experienced novice…just joking…seriously over the years I've learned a lot for bodybuilding.com and muscle and fitness magazine. Each month it seems my knowledge of working out and nutrition gets slightly better.
Through all of my endeavors I've found that I've always been able to gain mass but have had a terrible time dropping fat. The last year (spring maybe) in muscle and fitness mag there was an article on "The Warrior diet" by Ori Hofmekler. I had already been reading up on the Paleo diets and his book coupled fairly nice with the same ideology…so I decided to give it a shot. About April of last year I was probably pushing about 235lbs even though I was working out pretty consistently. I started following his precepts outlined in the book about June and by November I was down to 205lbs. Pretty happy with the results overall.
The just recently I was introduced to a movie called "Fat, Sick and Nearly Dead". Its and interesting movie about a guy goes on a juice fast for 60 days while being monitored by a doctor and sees a miraculous reversal of health issues along with a significant decrease in weight. Again I saw a good coupling of ideology between this movie and the ideas outlined in "The Warrior Diet" and to an extent the paleo diet philosophy.
So this brings me to today. I signed up for the 100k challenge on Friday the 27th and have spent the weekend juice fasting and cleansing my body. It was pretty tough at first…I was tired but ironically enough it gave me a sense of peace and clarity I haven't experienced. By Sunday I felt good enough that I was able to do an hour of steady cardio without issue.
So the plan is to continue with "micro fasts" throughout the day with vegetable juice and whey protein shakes and finish my day with a balanced healthy "feast". I know it defies much of what you read but the logic behind it makes sense and given the results I've seen thus far, I'm hoping it enables me to cut fat while gaining a muscular physique. We shall see. This will be the first of many blogs outlining my journey.