Simon’s BodyBlog

Since I did not manage to lose body fat without losing a lot of muscle tissue and strength, too, I am now shifting to powerlifting training since I experienced the greatest progress there; at least for the moment (for the off-season). I will combine this training with a nutrition that provides about 500 kcals above consumption. I will do cardio for 10 minutes warm up and 10 minutes cool down only.

After two years of amazing gains I made no real progress anymore in the past year. I think I reached a point where training and nutrition have to be changed more often to "shock" the body from time to time and to get it out of it’s habits. In 2008 I tried to eat smaller frequent meals (every 3 hours), which obviously did not work. So I will now eat only three big meals a day (plus pre and post workout nutrition) trying to generate larger insuline spikes leading to a higher anabolic boost. Additionally I will do 1-6 reps with heavy weights instead of 6-12 reps with "regular" weights. That’s the theory. Let’s see if it works out. Otherwise I might have to accept the genetic limit every natural athlete has and change my goal to fat loss. There I would definitely see the progress that I am training for….

As I did not write any blog entry throughout the summer, I want to summarize my achievements in this short wrap up.

After 12 weeks of dieting my weightloss slowed down, because I could not stick to the strict diet anymore. My body was begging for a daily calorie-balance. I hoped to get more shredded than I actually became in summer, but, however, looking at the stats I have to be satisfied:

At the end of Juli 2008 my weight was 102.2 kg (224.8 lb), which was 8.8 kg (15 lb) less than in Mid-February when my weight was 109.0 kg (239.8 lb).

Sure, there is some more potential, but for now, it is more important for me to restart mass gaining, as I have just trained for 2 years. I think the first goal should be to gain that mass grading definition down in the hierachy. Achieving maximum condition has to be a goal in a few years.

I will pause my low-calorie diet for 10 days, because I noticed, that my body weight does not drop anymore but showing a plateau effect. And while training I just feel drained and tired. Nothing to push for anymore. So I will try to kick-start my metabolism by eating enough calories (2500 / 3500 on training days) until March 5th. Then I will cut 300 - 500 calories again for another 6 weeks cycle.

I came back from the U.S. last week and was very busy with re-organising my life. So I didn’t have much time to work out. But starting tomorrow I will focus on my training again, beside my work of course. My waist came in to 89 cm which is now a good starting point for a continuing spring diet and meets my set goals for the last two months in the U.S. Now, in April, I will try to achieve a 87.7 cm waist admeasurement, because loosing 1.3cm/month has shown to be a realistic but still ambitious goal for me.

Just as my USA visit the deadline for my short-term waist goal is getting closer. Only two weeks left! As I my waist came in about 33 centimeters a week, there is a good chance that I will achieve the 89 centimeter mark until the end of March. This would be a very good basis or start for my summer diet. I hope to get ripped until Juli as an end result of a 4 month diet. May the endurance be with me!

After a first rapid crash in my arms admeasurement chart due to a diet change (calorie reduction) it seams as if it would stay nearly constant now. I hope that this current trend will be retained as my waist comes in more. Maybe there was some water left in the muscle cells that was removed real fast.

View my Arms Chart

I changed my training plan to four days of weightlifting with subsequent 45 minutes of cardio. Additionally I changed my nutrition plan to have only some fruits between the main meals (instead of complete meals). My waist started to come in a bit. It only makes me a bit nervous that my arms admeasurement is rapidly decreasing. But maybe this is just the way it is when having a negative calorie balance. :-/

My current diet plan:

(1) whole grain cereals with milk
(2) some fruits
(3) lean meat with vegetables/potatoes OR salat with eggs,tuna,cheese
(4) some fruits
(Training) -> protein shake and juice/bananas
(5) whole grain bread with lean meat OR with low fat cheese
(6) yoghurt OR milk OR protein shake

After the first workshop week in the U.S. when I was to busy to work out and eat clean (sightseeing, working, going out) I am getting back on track. I found a gym and got my motivation back to diet.

In two weeks I will leave Europe for the first time taking off towards the U.S. I am really looking forward to it and I am sure that it will be really exiting. Hope I’ll find a gym that will accept me for two months and where I will experience international passion for working out with others.