chinge’s BodyBlog

almost to the emerald cup. Diet has been like hell, especially now. I have a few more pounds of water to lose, so I cut off my carbohydrates almost, so my skin and everything started to get dry. great condition, that’s the only things making me happy now.

ooohhh. I’m tired.

this show will be on 4/28 at portland, OR. a week after the emerald cup. I’m thinking if I should do this one also. It’s a natural organization, so I want to see the level of other organization besides NPC, and it’ll be nice to meet more people who are completely natural.

Only thing that gets me is money. gas to drive down and get hotel to stay. I need to buy some more protan and dream tan, so 200 or 300 bucks can easily be gone, but I’m sure I won’t be able to stay in WA soon, so I wanna do as many shows as I can. However, I also want to spend more time with my friends. since I’ve started dieting, they always ask me out but I can hang out much, and I feel sorry. if i do the show, I’m sure none of my friends can make it, so it’s gonna be myself, so i have to pay for all gas and hotel shit…damn…
man, i wish i had a sponser.

I competed in open lightweight at the vancouver natural, which I weighed about 149 at the day of the show.

At first, I was thinking if I should drop down my weight to 143 to compete in the bantam weight, so It’ll give me a great chance to get shredded and may win the class. Guys who took the 1st and the 2nd place at the vanouver will also be competing at the emerald cup.  Therefore, I won’t be able to compete against those guys if I compete at the bantam weight.  I think judges will be different, so I may be able to beat those guys even if I may not be able to get the 1st place. Emerald cup is very tough contest. Those guys will be in better condition than the vancouver and so will I, so I don’t know things will change.  However, it will be more meaningful to compete against those guys in the lightweight than just competing in the bantamweight. It seems like I’m running away.

Therefore, I decided to keep staying in the lightweight no matter how much I will weigh, maybe 146 or 147.

it’s about 17hours before prejudge, and I just wanted to say thanks to everybody for the support, my friends, co-workers, parents, and great Iron-works gym.

I think my condition is good. I have no idea how many people will be in my class, but I’m confident enough and will do my best. No matter what place I get, I just have to give a shot, but I’m aiming for the 1st place.

I weighed 149lbs yesterday, and increased my carbs a little bit, 250g. My goal is to have enough energy to get good pump on the stage tomorrow. Last time I didn’t get much pump, so hope things will go well.

the show is getting closer, and I think my condition is very good. I’m confident enough.

I’ve been practicing my posing every morning, daytime, and night, so it should be good.

I put about 2 coats of pro tan today. I don’t like doing it but I have to do what I have to do. It’s been a while that I smell the Protan. I was at 150lbs today. I’m just going to maintain my diet, and Friday I may carb-up a little bit depending on my condition. This time, I think I can get a good pump on the stage.

I just wonder how many competitors will be at lightweight. Hopefully win my class and do some overall posedown. None of my friends will be able to come and see the show, but they have supported me mentally, so I just give my best.

today is Sunday before the show. I increased my carb intake up to 300g for last 3 days because I was losing my weight too quickly. I weighed about 152 on Sat afternoon. Since I won’t do any carb depletion&loading, I don’t have to worry about exceeding my weight limit for the lightweight class.

I’ll do chest, back, and traps tomorrow, and shoulders and arms on tuesday, not hard-training but just to pump up. I don’t know  how much I’ll weigh tomorrow, but I’ll adjust my carb intake depending on my body weight. I like to keep it between 152 and 153.

All I have to do now is to pose, pose, pose…

I decided to go back to my original plan for the show, which is not to do any carb loading/depletion. I don’t know what I was thinking. Maybe I was too nervous for the show and article from chris aceto looked like awesome. Unless you are on steroids, I don’t think those carb loading stuff works well. For natural builders, doing anything extreme before the show will just backfire you. Even from the view of science, it just doesn’t make sense about no water, no sodium, high postassium thing.

Carbohydrate is the one that holds water, not water itself. If I stop drinking water completely, the body will just react and try to hold water as much as possible. I may go for very low carb only a day before weigh in. Last time when I depleted my carbs for 3 days, I was still drinking 2 gallons of water but became dry and shredded because body don’t have any carbs to retain water. I don’t have size to compete against those huge Americans, so I have to bring what I can do best.

The show is getting closer, and I’m just hungry and tired, which is the same for everybody.

I weigh about 152, and taking the same amount of Carbs and Protein as the last week. Once I go for carb depletion, I know I’ll be like 148, so I decided not to drop down any more carbs this week until Friday. I see more cuts than the last week, and my skin is getting darker from tanning, so I think things are on the right track.

I read an article about precontest preparation written by Chris Aceto, so I’m thinking of trying that one this time to see how my body responds. Everything is for experience.

I still keep my sodium and water intake high, so I hope it’ll give some diuretic effects next week. From Friday to Tuesday, I’ll go about 100g carbs a day as carb depletion. From Wednesday to Friday, I’m going to carb up. I know I’m in a good shape, so I just have to make sure I keep my weight under 154.

I decided to write some training log, so I won’t forget what I did for the show.

I usually diet for 12weeks, but I didn’t have much time, so my plan is 8 weeks diet. I started from the last week of January, and I have 3 more weeks to go till the show.

I train one or two body parts a day, which is

Monday: Chest, side delts, calves, and abs
Tuesday: Back, traps
Wednesday: Hamstrings, Forearms, Calves, and abs
Thursday: Shoulders, traps
Friday: Biceps, triceps, forearms, calves, and abs
Saturday: Quads

Since the beginning of January, My training routine has been like this. I swtich with everybody part twice a week after 4 months, so until the end of April, my training will be same as this routine. For chest, back, quads, and hamstrings, I usually do 5 exercises with 3 to 4 sets each. I try to use heavy weights for the first 2 exercises, and other 3 exercises will be mainly focusing on controlling the weights.
Even though I’m dieting, I try to use heavier weights than usual, which also has a risk of injuries, I have to be very careful.
For cardio and dieting, I don’t do anything special. I don’t take any fat-burner supplements. I usually have high metabolism and stays lean, so my goal during the diet is to keep as much size & strength as possible. During the off-season, I take about 600g of carbs, 170g of protein (1g per pound), and as much fat as possible. My diet is pretty clean during the off-season, so I just focus on getting a lot of calories.

1st week: 500g carbs, 200g protein, 20g fat. Cardio twice a week for 30 min. Once I start dieting, I cut of all the junk foods and sugar products. I don’t even take any diet-soda. No cheating day on the weekend, too. I prefer being that way to keep myself to feel determined towards my goal. My carb soucers are mainly oatmeal, rice, and pasta. Protein souces are lean meats or lean fish. I personally like the taste of fish better than meat. I don’t care about sodium intake. It is same as usual. Also, I need lots of vegetables to get vitamins and minerals. I do take multivitamins but I think eating from natural sources are still better choice. Besides, I don’t wanna make my body acidic because of too much meat.
2nd week: 450g carbs, 200g protein, 20g fat. Cardio 3 times a week for 45 min
3rd week: 400og carbs, 200g protein, 20g fat. Cardio 4 times a week for 60 min
4th week: 350g carbs, 200g protein, 20g fat, Cardio 4 times a week. for 60 min
5th week: 350g carbs on Mon, Tue, and Sat. 200g carbs on Sun, Wed, Thur, and Fri. Cardio everyday for 60 min. I felt my metabolism was getting slow, so I decided to do cardio everyday with very low intensity to avoid high cortisol level. Also, I sometimes cycle carbohydrates to kick the metabolism.

6th week: 300g carbs on Mon, TUe, and Sat. 200g carbs on Sun, Wed, Thur, and Fri. 200-210g protein. Cardio everyday for 60 min. Amount of carbs I take during the diet is very high for the most people, but if I go for low carbs, I lose my weight too quickly, not only fat but also muscle, so I usually cut down about 50g of carbs every week.

7th week (this week): 250g carbs on Mon, Tue, and Sat. 150g carbs on Sun, Wed, Thur, and Fri. 220g protein. Cardio twice a day. 30 min in the morning. I never went this low on carbohydrates before, but I have to lose a little bit of weight to make it to my weight class. I know I still keep the size and strength very well, so I decided to try low carb & high protein. My carb intake is sometims lower than I planned. If I’m not hungry because I slept too much, my metabolism won’t be as high as usual, so I don’t eat, but I eat some lean meats and vegetables.
For the next 2 weeks. My plan will be like this
8th week: 200g carbs on Mon, Tue, and Sat. 100g carbs on Sun, Wed, Thur, and Fri. 220g protein. Cardio twice a day for 30min everyday.

9th week (last week before the show). I may do carbo-loading, but I haven’t decided yet. It will depend on my condition.
I’ll be competing at light weight (146-154 1/2), and I weigh 154-155, so I don’t have a problem making it to my class. I’m hoping to get on the stage at least 150lbs.

In terms of supplements, I only take whey protein and BCAA. I take whey protein after I wake up and after my workout with some fruits. For BCAA, I take 5g upon waking up, 5g before training, 10-15g during trainig, and 10-15g after training. If I’m at work and don’t have anything else to eat, I take protein shake. Since I have taken BCAA in January, I can feel a lot of difference, especially when I’m on low-carb. It helps me a lot to keep my mass, strength, and energy. I usually take Kre-alkaryn, but I’m out of it now.

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