Glad to see you're doing well and going strong! Mongolian BBQ ftw!!It's been a while since my last update, but i'm still here, no worries. I'm still going strong and pushing myself to the limit. Diet has stayed the same, and I've been sticking to it. I have tried having some refeeds, I managed to have 2, separated of course. I had one 3 weeks ago, then one 2 weeks ago. I stop then because I have some plans starting tomorrow (12 weeks out). Those refeeds weren't really much though. I ate the same meal that had the same macros i've been doing, but I just added a medium sweet potato, nothing else. So I don't know if you would consider that a refeed or not, but I did. Training has been great, but I has also had some ups and downs. I've had times again where I lacked the motivation but then others when I just blew through the weights and killed it. I've been managing those bad days by a saying I heard: "There are about 31 days per month, one of more might be bad ones, but don't make it feel like the end of the world, try your hardest to make a good one". The other day I slept in and I didn't want to get up, but I told myself GET YOUR ASS UP YOU GOTTA WIN THIS THING. I want to win my Teens and Novice division, and I want to make to the overall finals of the show. I'm going to bust my butt, and put anything negative to the side and go at it hard in my diet and training. Dieting used to be tough, but cooking every 4 days has become such a routine that its planted in my head. I encounter junk food everyday by my roomate/ peers but I look at it and sometimes I think it's gross. I started working on my posing last night, and it's hard! But practice makes perfect. I'm not really working on my routine just yet, I want to get my relaxed/ mandatories down first. I'm going to keep practicing til I feel I'm fully conditioned and can hold each pose for a 1min or more. I'm winning this comp. I will be victorious! "Train Hard, Train Fast, Win!"
Tomorrow the start of the 12 weeks I'm cutting 1/2c of oats from carbs. I have Delts/Arms/Abs tomorrow, I will destroy this workout!
Here's what my diet has been like the past few days/ weeks. Many of you who have been following this thread have seen this. Today is the last day of this diet before the change tomorrow. Also noting today is also the last day of my Natty EFX bottle...So sad, but with or without I'm not going to let up.
1. 12 egg whites, 4oz onion, 4oz mushroom, 1.5c oats, 1 green tea.
2. 8oz tilapia, 1/2c brown rice, 1.5c broccoli.
3. 4oz tilapia, 1/2c brown rice, 1.5c broccoli.
4. 4oz chicken breast, 2c broccoli.
5. 4oz chicken breast, 2c broccoli.
6. 2tbs almond butter
I've been eating my meals every two hours and I usually have my last meal no later than 7. But recently I've been trying to eat my meals every 2.5-3hrs. On occasion I might be running out time to fit my meals all in before 7, so sometimes I just combine meals 4/5 into one, or meal 6 split up into meal 4/5. I haven't been eating anything else. What you see, is how it is for me. Also my egg whites/tilapia are cooked with a few drops of EV Olive Oil. I use no added sodium whatsoever, and have noticed some changes from I used to eat hot sauce. I'm drinking around 1-3 gals of water daily. Last thing I also started doing cardio after every lifting session.
My Current Supps:
Orange Triad-1 serving
C-100- 1 serving
White Flood- 1 serving
Post-workout blend I made(Gluatmine/Creatine Mono/ Recoup) 1 serving. I take this after lifting.
Endurance- 1 serving. I take this after my cardio sessions.
Natty EFX- 2 servings.
I'm slowly running out of each of these supps, but I'm not really planning on buying anymore due to budget issues. I have also started buying stuff for my bulk after. I've been thinking about bulking too much to the point I get distracted from focusing on this comp. Lol. Lastly I have a question: What do you guys think about eating after the comp? I have read around but I want your opinions. I plan to only have 3 cheat meals: China One Buffet, Pop Tarts, and Mongolian BBQ. Tell me what y'all think.
Here's my most recent workout:
BO Rows 4x10-12
Seat. Rows with separate handles 4x10-12
WG Pulldowns 4x10-12
CG Pulldowns 4x10-12
T-Bar Rows 4x10-12
Lying Leg Raise 15 reps
Rev. Crunch 30 Reps
Crunch 30 reps
Ab Pulldown 15 reps
Broom Twists 50 each side
I do all these exercise for one circuit no rest.
Seat. Calf 5x15-20
Leg Press Calf 5x15-20
Stand Calf 5x15-20
Tibia Machine 5x15-20
20min on stepmill at a moderate pace (Lvl 8).
I'm glad the Natural EFX really seemed to do you well, I have no doubt you'll kill these next 12 weeks bro!!