teenyGreen’s BodyBlog

I’m not completely sure what my goals are this time.  I want to compete again in March and April.  I want to be leaner.  I think I gained too much weight since my competition.  I want to come up with a good off season diet and training plan.  It needs to be something I can live with, and it can’t be too rigid.  I guess if I put it in words my goal is too increase my strength, lean up a bit, and get back into a regular training plan.  My workouts haven’t been very consistent, some weeks I have neglected muscle groups, instead of training everything.  Some weeks I’ve only done cardio, some weeks I’ve only lifted.  I just want to get on track to be ready for contest prep in January.  I might start in December, if I hang on to some weight.  I’ve gained 15 pounds since competition.  I’m almost were I started back in January.  That’s disappointing to me.  I really want to stay lean in my lower body year round.  I’m starting to think my competition weight wasn’t too small.  I had so many people tell me, “You need to gain 5-10 pounds after your competition.  It’s unhealthy to stay so lean.”  I wish I didn’t listen to them.  I would rather be comfortable with my body than follow some “prescribed” program.  I regret gaining so much weight.  I feel like a pig, and I’m weak.  I need to build up my strength.  I will be alternating very heavy lifting one week, and light weight, fast reps, just to get a pump the next week.  I’ve seen a couple of working plans that incorporate this type of training.  It has to do with fast twitch and slow twitch muscle training.  One plan is to alternate heavy and light training weeks, the other is has the heavy and light lift days twice a week.

Alternating weeks:

Week 1 heavy    Week 2 light

Day 1 Chest and Triceps

Day 2 Legs and Abs

Day 3 Rest

Day 4 Shoulders

Day 5 Biceps, Back, and abs

Heavy and Light weight in the same week:

Day 1 upper body heavy

Day 2 lower body light

Day 3 rest

Day 4 upper body light

Day 5 lower body heavy

That’s just my lifting goals.  I need to get my diet together.  I don’t consume enough calories, and I get way too much fat and very little protein.  I’ll limit myself to one serving of nuts, and supplement with a protein powder.  I want to get up to 1800 calories, which works out to 160 grams of protein, 50 grams of fat, and 220 grams of carbs.  I don’t need to carb cycle yet, but when I do I will just bring the carbs down to 110 grams; calories will be around 1500.

I am so psyched about my contest.  I met with Robin and John for three hours yesterday.  I now know the proper way to pose.  I should have taken pics.  Oh well.  I still have more practice to do.
I’m cutting practically everything from my diet.  I’m just eating chicken, green apples, brown rice, yams, oats, almonds, turkey, and veggies.  My supps are now CLA (again) and L-Carnitine, before cardio workouts.  I totally have my confidence back.  I was so down over not meeting my expectations.  I realize now, I held back.  I should have pushed harder.  I guess I just let people talk me into doing crap "their way".  I wish I just went with my instincts.  Most of what Robin and John pointed out about my diet that was wrong I knew.  I just didn’t know how to fix it.  Training was dead on.  So I am so glad I do cardio.  I’ll probably spend a lot less time on the boards now.  What works for some people, definitely doesn’t work for me.
My diet will be very bland and boring.
Early morning run 1tbs L-Carnitine
Meal 1 chicken, CLA, and oats
Meal 2 chicken, salad, apple, and CLA
Meal 3 chicken, almonds, and brown rice
Afternoon cardio 1tbs L-Carnitine
Meal 4 chicken and broccoli
Meal 5 chicken and broccoli
Meal 6 chicken

Lots and lots of my favorite, boiled chicken.  The totals are 1259 cals, 15 grams fat, 96 grams carbs, and 188 grams of protein.  I’m trying not to exceed 20 grams of fat, 90 grams of carbs, and 180 grams of protein.
My training is just lift hard and heavy every day.  I like doing the push/pull thing.  I’ve just been alternating every day.  I skip the body parts that hurt.  I didn’t lift on Sunday.  I’m doing okay energywise.   We’ll see how it goes the next couple of days.  It’s sink or swim.
 

Traing schedule

Diet

I was very bored with my diet, since I had been eating the same crap for five months.  Carb cycling has added a lot of variety to my diet.  It’s also helped me eliminate my cheat meals entirely.  I have had success with it.  I take CLA instead of the fish oil supplements that Twin Peak suggests.  Here is a link to his article one carb cycling.

http://www.bodybuilding.com/fun/par30.htm