2 Weeks Out…Diet & Training
I really enjoy reading diet and training info from other competitors with far more experience than me so that I can learn from those that have gone before me. So, I thought I would share my current diet and training thinking that maybe it could help someone else down the road. And…as always, if anyone has input, please share!!
Diet is basically 4 days at 1620 calories with 216g protein, 50g carbs and 44g fat with a "refeed" on day 5 where carbs are increased to 100g, protein decreased to 150g and fat increased to 60g. Calories are staying the same on all days. I will do this through next Wednesday (Woohoo, I get to refeed (no cheats though) on the 4th!!). I will be checking in with my trainer at that time and am sure she’ll have some changes to make for the last week.
Weight training has not changed significantly through any of my contest prep…4 days a week…hit every body part once per week and legs twice. I have had to take it easy on the legs due to the herniated disk, but just minor tweaks.
I have added daily walking lunges…4 sets, usually with 10-25 lb plates depending on how I feel, as many as I can do which is usually about 30 steps per set.
Cardio is fasted, 4 days on, alternating 45 minute and 60 minute sessions and rest on day 5. I also squeeze in an extra evening session on one of the 4 days. I’ve been alternating the stairmaster and elliptical as those are easiest on the disk, but really miss running, so may try that once in the next few days to see how it goes. And…practicing the posing everyday.
That’s it…I must say that with it, I’m feeling pretty good…not too tired…not too hungry…numbers are staying about the same which makes it hard to not get frustrated, but I see changes when I look in the mirror which seems to be a more accurate picture of how I’m doing these days.
June 29, 2007 at 8:55 am
I don’t have anything helpful to add. I just love reading contest prep blogs and what goes into getting ready!
June 29, 2007 at 2:29 pm
I have never before rooted for a person in a bodybuilding contest. You are my first. I know you will knock them dead.
June 30, 2007 at 12:45 am
sounds like everything is falling in to place good work mate how far away is the comp now.