12 weeks to Gateway Naturals October 13th!!
All right guys here we go….I started dieting 3 days ago. I have put on 10 lbs since May 12th, the last show I did. Hopefully couple pounds of that was mucscle. I’ve been trying so hard to eat around 2200 calories a day trying to stay around 16% b/f. I’ve never tried to actually put on weight on purpose so it was kinda hard and weird to do. I’ve been trying to add mass to my middle to lower back while dealing w/bulging disk in my lower back. Physical therapy has been tough and painful, and I’m still dealing with a lot of pain but I’m going to work through it. Its not any worse than what I was dealing w/for the past 3 years. So I must ADAPT AND OVERCOME!!!
I’m again following Layne Nortons article for competition diet. Sun-Frid 120-140 carbs 185 grams protein 30 grams fat. Saturdays is a refeed day, 240 grams carbs 140 grams protein 25 grams fat. As my bodyfat gets lower I will refeed every 4-5 days.
Sunday 7/15
1/2 c oats 1/2 strawberries 1/4 banana 1 scoop van protein mixed together cla/fish/sesamin macros 50/28/3 preworkout meal
30grams waxy maize during workout 28 grams wpi post workout 30/28
2 slices ezekiel bread 4oz tilapia macros 26/28/0
5oz red potatoe 4oz chicken macros 27/26/1
protein shake cla/fish oil/sesamin macros 26/3
3/4 can tuna low sodium cla/fish/sesamin macros 28/3
casein protein 2 tbls pb macros 26/17
That is what is going to look like everyday except on Saturdays which is my refeed day.
Training is low volume high intensity. Sunday I worked Quads/Glutes/Calves and Abs. 2 sets for each exercise, 1st set 10-12 reps, 2nd set 6-8 reps. 1-2 sets of warmups.
Walking lunges w/db 10×60# 6×70#
Hack squat 10×100# 8×100 30 secs rest between sets
Leg ext 10×80# 8×90# 30 sec rest
Smith front squat 10×95# 7×95# 30 sec rest
Standing calf raises 12×140# 11×140# supersetted
Seated calf raises 12×25# 8×25#
15 mins cardio for a cool down w/10 mins stretching. Good lord I was pooped out. Its been a long time since I had trouble walking out of the gym cuz of a workout. Monday workout is Chest/Bi’s. I will let you know how that goes.
July 16, 2007 at 3:53 am
Grace, I’ll see you in St. Louis! Will be competing at Gateway Naturals as well. I’m at 6-8 pounds from a competition weight so my dieting won’t begin for another several weeks. Lucky me! Good luck. Mike
July 16, 2007 at 4:18 am
Good luck on your competition grace.