Jaime Filers Competition Countdown 3!
Competition Countdown Part 3!
Hey everyone!
As I write this, I’m 13 weeks out from the OBF Spring Spectacular, and one day away from my trip to the Arnold Classic. I should mention that I have all my food for the weekend packed, as I don’t want to take any chances at this point in the competition with not having the time to go grocery shopping for my diet. What IS my diet, you ask?
This is a great segue to introduce what I’m doing in terms of a nutrition plan for my competition.
I’m a Certified bonafide member of the “Carb Haters Anonymous” Club. I know I may receive some backlash for what I’m about to post, but you have to remember that I’ve been dieting for a while now (on and off), and I know what works best for my mind and my body. Yes, I’m 21, and yes, I have a fast metabolism and train hard. So in theory, carbohydrates WOULD BE an okay source of fuel for my body. However, when I’m using them to diet or bulk, I just don’t feel as lean or as energetic. And so, the majority of my calories come from fats and proteins, with my only carb meal of the day coming from oatmeal post workout. See, carbs add up fast. We know that consuming 400grams of Fruity Pebbles cereal can be done in a heartbeat. This leads to the famous CRASH that occurs when your blood sugar drops after these carbs have come and gone out of your system. This is usually what causes people to have to nap after lunch at their desk at work.
I am one of those people. I have read enough studies, and done enough self-experimentation to know that for me, Scivation’s CHA (Carb Haters Anonymous) diet provides the finest fuel for my body and mind. I’m about to use a cliché here, but bare with me for a second…For me, comparing carbs to fat for energy is kind of like comparing automobile gasoline. If carbs are 87 octane, then fats are racing fuel! While a racing car can probably run on 87 octane, it will not be running optimally. But on racing fuel, BOOM, pure SPEED AND POWER. The same goes for your fat burning and muscle building and preserving engine. Give it carbohydrates and it will surely run, but then it will CRASH! Give it HEALTHY fats, and you have yourself a lean, mean, fat burning and muscle building MACHINE! I want to be that lean, mean fat burning machine.
I should add, however, that I still consume an abundance of veggies (mostly broccoli, green beans and brussel sprouts) to get my vitamins, minerals and phytonutrients. These veggies also help with the acid/base balance in my body, which I consider crucial for optimal health. Not to mention, they really help with satiation!
A typical day’s diet for me:
1600 Calorie Plan
Meal 1 4 Egg Whites
3 Whole DHA eggs
35g protein, 15g fat
Meal 2 5 oz Lean Meat (Fish, Chicken, Beef) or 1.66 Scoops Scivation Whey
18 Almonds or 6tsp Peanut Butter or 3 oz Avocado or 3tsp Olive/Flax/Enova Oil
½ cup oatmeal OR 4 ounces sweet potatoe OR ½ cup brown rice
35g protein, 15g fat, 30g carbs
Meal 3 5 oz Lean Meat (Fish, Chicken, Beef) or 1.66 Scoops Scivation Whey
18 Almonds or 6tsp Peanut Butter or 3 oz Avocado or 3tsp Olive/Flax/Enova Oil
35g protein, 15g fat
Meal 4 5 oz Lean Meat (Fish, Chicken, Beef) or 1.66 Scoops Scivation Whey
18 Almonds or 6tsp Peanut Butter or 3 oz Avocado or 3tsp Olive/Flax/Enova Oil
35g protein, 15g fat
Meal 5 5 oz Lean Meat (Fish, Chicken, Beef) or 1.66 Scoops Scivation Whey
18 Almonds or 6tsp Peanut Butter or 3 oz Avocado or 3tsp Olive/Flax/Enova Oil
35g protein, 15g fat
Meal 6 5 oz Lean Meat (Fish, Chicken, Beef) or 1.66 Scoops Scivation Whey
18 Almonds or 6tsp Peanut Butter or 3 oz Avocado or 3tsp Olive/Flax/Enova Oil
35g protein, 15g fat
***I add 3-6 servings of vegetables spread throughout as many meals as I want.
** Meal 2, where I add the carbs, is usually post workout; I tend to work out in the morning. If I workout later in the day, then I just move the carbs around.
To prevent my metabolism from crashing, and to prevent a crash of leptin/increase in ghrelin, I incorporate a “reefed” meal once a week on Sunday nights. It consists of:
- 1. 1.5 cup steamed green beans or 12 oz asparagus = 15g carbohydrates
- 2. ½ cup oatmeal (measured dry then add water and microwave) = 30g carbohydrates
2 tbsp raisins = 15g carbohydrates - 12 almonds or 2 tsp Smart Balance Light butter spread - used in oatmeal = 10g fat
- 3. 8 oz yam or sweet potato = 60g carbohydrates
2 tsp peanut butter or almond butter = 10g fat
So there you have my nutrition plan in a nutshell. Every Saturday, I sent my weight, measurement and pics to my trainer, who evaluates them, and determines what, if any, changes should be made to my training, nutrition or cardio protocols.
In the next part of the series, I’m going to talk about my cardio regimen and what motivates me inside and outside of the gym. Last night, I had something called my “Phoenix Moment”. In the next installment, I will introduce this concept to those of you who don’t know what it is, and how it could possibly change your life (OK, I may be exaggerating a little, but it will certainly be the kick in the butt you need to start being INWARDLY focused/driven, and get yourself aligned with your personal goals.)
Until then, please feel free to drop by my workout journal, and take a look at what I do, how I eat and what I train on a daily basis: http://forum.bodybuilding.com/showthread.php?t=4701513
Jaime Filers Competition Countdown 4!
Post by: jaim91