This is really just a log for me to see what I did this into this competition so i know what I did. Dorian yates said to keep track on what you did in a journal and it makes perfect sense, esp during pre-contest time.
Alright starting this whole thing off Ive been using homon's (thats where I got this idea from)idea of cutting than stopping for a week or two, upping calories and then cutting again. its brillant , esp if you need to lose.
Stared in Novemeber dieting went untill febuary did the anabolicminds contest
took a three week break, started back end of febuary, and went untill May the 6th did another contest
and now......of course strength is going to be down as Im already decently lean
Just took a week break for physical and mental recuperation. and Start back coming up Thuresday. During this time I eat healthy I also allow myself for cravings, within reason.
Pre-contest diet is different than the gaining mass diet or offseason diet. This is what pre-contest diet is Sweet potatoes, brown rice, lots of vegtables, broccoli, zuchinni,cabbage, spinach, kale, carrots you get the drift
protein pretty much the last month I increase fish intake fish thins the skin. I know you could say just take fish oil I take it I think good old fish is best. That doesnt mean i wont eat red meat here and there or eggs or chicken etc other protein sources.
Cardio is done in the morning low intensity for an hour. seperated by a few meals later weight training is done four days per week. Im ultilizing Dc's three way split and if pre-contest drain gets too intense I'll switch to maintance training, which in the past it has and had to switch, we will see this time.
Carb rotating- basically its a low carb days and when my body tells me its too drained of energy from the intense pre-contest phase then I'll up carbs to a moderate or even higher carb day(or higher than moderate day, then back to low for a while or higher/higher...be creative with this). Justin Harris did an execellent interview on MD forums explaining how this works.
My goal is to be onstage in Nashville competing in The Nga Night of champions heavyweight class ripped. Im going by the mirror if I have to out numbers to it the numbers would be is to lose 10-15 lbs of body-fat and gain 5-10 lbs of muscle.
and I know pre-contest it the time to hold on to the muscle you have I think its possible for me to add some muscle. Creatine works well for me and Ill be starting this either this week or the next week, this always adds about five lbs. Beta alanine is another product that works well for strength Ill be adding this when I start back training.
In addition I have given my body a full week break from any physcial exercises and also the pressure of counting calories and enjoying foods. This semi-rebound will kick start my training and I will take advantage of what rebound I have. The Intensity most likely will be higher these first weeks and dwindle down as I lose body-fat, all the cardio and deprivation Ill be putting my body though.
(Ps Im so ready for the two way split again. One thing at a time though this pre-contest prep is the first step)
Thats all I can think of for now Ill edit anything in if I do think of something to add