WHERE I AM
I’ve been looking at my logs from this time last year and noting the changes and improvements I’ve made this year compared to late October of 2008.
My scale weight is 3 pounds higher than last year and I am much leaner at the higher bodyweight. My upper body is much more defined and my abs are still visible first thing out of bed in the morning. Last year at this time at 199 pounds, my stomach was jutting out, not flat, and I had visible love handles on my sides.
What has made a difference is first, diet. I am eating more, but cleaner. This time last year, I was eating about 3500 calories a day on off days with about 270 grams of protein and 5300 on training days with 375 grams of protein. Now I am doing about 4000 and over 300 grams of protein on off days and 5700 ( and sometimes hitting 6000) and 425 plus of protein on training days. I am having very few cheat meals and days with the bulk of my "bad" food being one or two Three Musketeer bars a day. Last year, I was eating candy bars and Mountain Dew soda, pizza, eating sugary desserts when I went to Golden Corral and piling barbeque sauce on my red meats. Nutrient timing has also made a difference. I wrote a few months ago about what I had read in Scrawny to Brawny on my vacation. I am not mixing carbs and fats in my meals except in the post workout window, eating carbs at more strategic times of the day and having more protein fat meals. The fats are coming mainly from olive oil mixed in my salads and protein shakes. My olive oil intake most days is 4 tablespoons, which adds up to 480 calories and 56 grams of healthy fats. The addiitonal fat in my diet has boosted my testoterone levels and thus my strength in the gym. Lastly, I’ve put fish back into my diet the last couple of months in place of a chicken meal. Fish definitely helps me lean out when I am "dieting" and in this off season has helped keep me leaner than in the past.
Second, I am doing more cardio. Three days a week every week, 20 to 30 minutes a session. Not anything high intensity. Just enough to boost my appetite and keep my body fat levels acceptable. Last year, I was only doing two days a week at this time. The cardio has also benefited me in the gym. I’ve noticed my endurance during my sets is much better and I am recovering between sets much quicker. Some of my workouts are now 20 minutes less than they were six months ago.
Third is tanning. I had read that tanning helps pull water out from under the skin and I really think there is some truth to that. I’ve been getting about 90 minutes of sun each weekend at my complex pool since June. Enough to be effective and using sunscreen, but not so much to be dangerous. I am also drinking water constantly during this time, which actually results in the body excreting more water, not retaining it. Its almost like using a diuretic. My muscle definition the next Monday and Tuesday is quite stark and the effects of this for several months is seen in my increased overall leanness.
The best news is that I still have six weeks left to keep building as my vacation next year will be three weeks later than in 2009. Last year at this time, I was coming close to the end. I think I can easily add five more pounds in these six weeks and if I can get eight to reach 210, that would be super.
