pufferm’s BodyBlog

Believe it or not, it’s only been 5 weeks that I have been working out consistantly and eating clean and I feel great and I am noticing results. It takes a lot of hard work and dedication.  Thank god for bodyspace because everyone on here is so motivating and uplifting. Pretty much everyone that I have written has answered back and answered my questions. I love it!  I don’t know what I would do without this site.  This is the first time in my life that I have commited myself to something this challenging besides joining the military. I feel so much better about myself and my self esteem has gotten better.  To anyone that feels that it too hard or they are not getting anywhere, just take some time to look over some people’s profiles and ask questions.  That is what motivates me. Mainly when I see women that have had children and are older than me and look better than me, that is what motivates me. If they can do it, so can I.

My frien Kali Knapp won 1st place in an amatear NPC contest last year and she is now a personal trainer. She implemented this diet for myself and my friend karla and I wanted to share it with you all.

DIET:
Basically you are going to be doing a carb cycling diet. The point of it is, the body burns more fat in a low carb state, but after several days of it, the lack of glycogen in the muscle gets depleted (this will make you look flat). It will be hard to get a pump when you are working out and your metabolic rate will slow somewhat. So after 3-4 days of the low carb cycle, throw in one day of high carbs to fill out the muscle and speed up the metabolism. The carbs shouldn’t turn to fat if you’re already depleted. You will do a five days cycle which will rotate throughout a different day of the week as each week passes. Here is your cycle:
Day-1) 150 grams

Day-2 )100 grams

Day-3) 50 grams

Day-4) 125 grams

Day-5) 200 grams  ******* These carbs will consist of your cheat meal, so choose that meal wisely!!!!!

Repeat cycle as written, throughout the course of the diet. Again, your fifth day is always going to be your cheat meal. You get one cheat meal, not a whole cheat day!!!!!!! SO make your decision wisely. If you want a soda, then that is your cheat meal. If you want a taco, then that is your cheat meal.
Protein should remain at about 60% of your total caloric intake each day. Also, fat intake should remain quite high too.
For example: Carbs- 30%
                      
  Protein- 60%
                      
  Fat- 10%
As your carbs go down, your fat intake will increase to keep you feeling full and make sure you are taking in enough calories. Your protein intake each meal should be 20g give or take.
Timing: You will eat all carbs of the day NO LATER THAN 1PM, on a normal day of 6am-9 or 10pm. Also, try to eat them before you work out, and then with protein after your workout. Never, ever eat any substantial amount of carbs before bedtime, this includes any protein shakes. Remember, if you want a snack and you want a rice cake, that even consists of carbs.
We will watch your progress on this diet for the next 4 weeks. And there will need to be changes made constantly so you need to make SURE you get your BF doen each week and take pictures, and notice how you are looking in the mirror. Also, take note of how your clothes are fitting differently. As you start trimming down we will be able to tweak the carbs a bit, maybe you will need more than this, or even less. 50 grams of carbs per day is necessary for brain function, so we cant dip too low, but we will try and see what numbers work best for you. So again, it is really important that you tell me how you are doing. This might not work as good for you and maybe you need two days to carb up. Also, please do not change anything or do something just because you heard someone else do it or you felt like switching things up. It needs to be as structured as possible. If you haven’t changed anything and have stuck to your diet, and you have hit a plateau, then I will know how to fix it. If you do whatever you feel like here and there and aren’t dropping body fat and I go to change something, you will be screwed!!!!
FOOD:
 

A great resource is www.calorieking.com. Save it on your favorites online because you will use it everyday.
NO Butter, salt, vegetable oil, bread, candy, granola, alcohol, milk, yogurt, cheese, lunch meat, other dairy.
 

Carbs:
Baked potatoes-13.1g
Yams
Sweet potatoes-12.5g
Oatmeal-17g
Brown Rice-22.4g
Cream of Wheat
Wasa Cracker-10g
Whole grain pasta
Rice cakes-
Apples-14.5g
Grapefruit-8.1g
Grapes
Watermelon
Tomatoes
Spinach-N/A
Broccoli
Green Beans
Asparagus
Protein:
Egg whites
Chicken breast
Ground turkey
Protein bars/shakes (be mindful of carb count in shake)
Cottage cheese
Fish
Fat:
Avocado
Almonds
Olives
Samrt Balance omegas for butter
Extra virgin Olive oil or pam
Laura Scudders Peanut Butter * One tablespoon is a whole serving!!!!!!!!!!!!!
Spices/Condiments:
Mustard plain
Balsamic vinegar
Salsa
Hummus
Cinnamon
Vanilla
Cloves
Nutmeg
Drinks:
Water, Water, WATER!!!!
Crystal Light
Emergen-C
Black coffee
Other:
Sugar free/calorie free jello
Start your fat burners immediately and take them all the way up until the show. I will let you know if you need to start/stop/or continue taking any supplements.
Creatine can be taken for the next month if you would like to do so. No later than one month, you will remain bloated for the show. No glutamine two weeks prior to the show.
 

I am 14 weeks out till competition. I start my hardcore diet this weekend.  It’s going to take a lot of motivation and dedication but the end results are going to be so worth it.