It has now been 10 weeks since I started training again - plenty long enough for my body to have gotten used to being pushed again. Granted, I have been training well BELOW Maintenance levels, but that is all about to change!
I am 9 weeks out from my first Figure competition, where I am aiming to win my Pro card . . . Translation: A lot of hard work, effort, and >100% discipline and dedication to diet and training, because I have to be in the BEST condition I have ever been in! Since I ended up continuing to recomp as opposed to cutting during the last 4 weeks, I am still 4-6 weeks away from my goal of 7% bodyfat (or as low as physiologically possible for ME) - I want to be in competition condition 2-3 weeks out from the competition (which allows me ~6 weeks to get there), so that if I need to make any improvements, I have some time to do so - and therefore will concentrate more than ever on getting as lean as I can.
I am still working on bringing my fitness back up to my usual level, and the training that I will be doing over the coming weeks should do that.
I have just finished using T-911 and Anadraulic State GT
, and Performance Enhancing Supplements has been kind enough to sponsor me a bottle of Alpha-T2
for the next phase of my competition preparation. GOALS
* Body Composition of 7% bodyfat (8% bodyfat is acceptable, but if I can get leaner, then I want to be leaner)
* Resting Pulse of 30-32 beats per minute (since my fitness is very important to me)
I'm starting this log at:
* Body Composition of 12.1% bodyfat
* Resting Pulse of 36 beats per minute TRAINING
It's time to "Take No Prisoners!" again!
Monday: HIIT Cardio + Stretch 20-30 minutes + Shoulders
Tuesday: 20-40 min Cardio + Stretch 20-30 minutes + Arms
Wednesday: HIIT Cardio + Stretch 20-30 minutes + Full-Body
Thursday: 20-40 min Cardio + Stretch 20-30 minutes + Full-Body
Friday: HIIT Cardio + Stretch 20-30 minutes + Upper Body
Saturday: HIT + Stretch 20-30 minutes
Sunday: Day Off
A second cardio session (either am or pm) will be added in 2-4 days a week as well, depending on my night work schedule.
My training does not stay the same re exercises, order, sets, reps, or weight used, each week, but varies. I always lift as heavy as I can for the reps I set out to do each session, and I use 30 seconds to 1 minute recovery between sets/supersets/trisets/giant sets.
I am not going to do any specific work for my legs - aside from a few exercises for my hamstrings each week - as my lower body overwhelms my upper body. If I train legs, I gain muscle mass
despite what I do (as has been shown over the last 8 weeks), and more muscle mass in my legs is NOT what I want or need.
I train first thing in the morning, since this is the most effective for me.
And for any given week training can be changed and adapted, based on how my body is feeling, recovery, etc.
From 18 August:
Monday: HIIT Cardio + Stretch 20-30 min + Shoulders + Post-Weights Cardio 20 min
Tuesday: Cardio 20 min + Stretch 20-30 min
Wednesday: HIIT Cardio + Stretch 20-30 min + Arms + Post-Weights Cardio 20 min
Thursday: Cardio 20 min + Stretch 20-30 min + Full-Body + Post-Weights Cardio 20 min
Friday: HIIT Cardio + Stretch 20-30 min + Full-Body + [optional] Post-Weights Cardio 20 min
Saturday: Cardio 20 min + Stretch 20-30 min + Upper Body
Sunday: Day Off
From 13 September:
Monday: HIIT Cardio + Stretch 20-30 minutes + Full-Body + 20 min Post-Weights Cardio + Posing Practice 10-15 min
Tuesday: 20 min Cardio + Stretch 20-30 minutes + Full-Body + 20 min Post-Weights Cardio + Posing Practice 10-15 min
Wednesday: HIIT Cardio + Stretch 20-30 minutes + Upper Body + 20 min Post-Weights Cardio + Posing Practice 10-15 min
Thursday: 20 min Cardio + Stretch 20-30 minutes + Posing Practice 10-15 min
Friday: HIIT Cardio + Stretch 20-30 minutes + Shoulders/Arms/Abs + 20 min Post-Weights Cardio + Posing Practice 10-15 min
Saturday: HIT + Stretch 20-30 minutes + Posing Practice 10-15 min
Sunday: Day Off (but with Posing Practice 10-15 min) NUTRITION
Until now, I have used no specific diet as such, but followed a calorie/carbohydrate cycling method, listening to my body re higher calorie/carbohydrate days, with macronutrient ratios and amount of calories (anywhere from 1,800 to >4,000) changing on a day-to-day basis.
However, I have actually become very sensitive to my body's responses and reactions to different foods, and food intake and timing over the last several months, highly aware of changes in insulin levels, etc. During this time, it has hit home more than ever what foods I can and cannot tolerate (I have always eaten those I should not re sensitivities, even though I know I would feel and look better, and be healthier without them) - with some new sensitivities, along with the ones that I've had ever since childhood. Therefore, my diet is going to take into account all that, as well as what I have found results with over the last few weeks in particular, and yes, it is going to be very controversial to what I would have done in the past - and has taken a huge shift
in my mindsets to be able to do this, I might add.
I will be having 5-6 meals daily, 2-3 hours apart.
I will continue to drink 1-2 galleons of water a day, with the only other liquid that I consume re drinks being herbal or green tea. SUPPLEMENTS
(in alphabetical order): Alpha-T2
: 1-2 caps first thing and 1 cap 8 hours post-Dose 1/
From 9 August - 2 caps first thing and 1 cap 8 hours post-Dose 1/
From 22 August - 2 caps first thing and 2 caps 8 hours post-Dose 1.
BC+EAA: 3-4 x 10.5-21 grams daily. Bio-Mend
: 2 caps first thing and 2 caps post-Meal 1 (until 30 August)/
Start again 16 September (until 1 October).
BLACK CATS: 3 caps first thing and 2 caps 6-8 hours post-Dose 1.
Drive: 3 caps first thing and 3 caps 6-8 hours Post-Dose 1/pre-bed/
From 8 August - 2 caps first thing and 2 caps 6-8 hours post-Dose 1/pre-bed (until 19 August). FREE TEST
: 4 caps first thing (until 23 August). IGF-2
: 3 caps first thing and 3 caps pre-bed.
Lipotrophin-PM: 2 caps first thing and 2 caps pre-bed (until 22 August)/
Start again 26 August (until 29 September). NeoVar
Recomped: 2 caps 40-60 min pre-training, 2 caps immediately post-training, and 4 caps pre-bed (until 19 August)/
Start again 26 August (until 26 September).
: 3 caps 30-45 min pre-Meal 1 and 3 caps 30-45 min pre-Meal 3 (until 18 September).
Topicals: DermaTherm applied post-post-training/am shower and LipoBURN
applied post-pre-bed shower/
From 14 September - Eviscerate
/Flawless applied post-post-training/am shower and DermaTherm applied post-pre-bed shower (until 19 September).
Vitamin C: 1 gram first thing, 1 gram immediately post-training, and 1 gram pre-bed. COMMENTS
Please note that I may or may not comment on all the factors listed below in each 'update', and since I have used each supplement before, comments will generally be more specific towards Alpha-T2 (effects specific to product bolded).
Sleep - Time and Quality
Energy Stimulant Effects
Mental Focus and Clarity Metabolism
Quality of Training
Recovery Body Composition and Look Other Effects