My Contest Prep/Workout Log

[kingjameskjf]

Updates

Yesterday:

Breakfast: Eggs, Tuna, and cheese!


Had a good workout today. I did chest and abs. I don't log my workouts or weights anymore so no excruciating detail but here's about how it looked...

Incline DB Press
several sets
I did 110 pound DB presses last week so I figured I could pound them out again this week and get it on video this time. Well...my spotter wasn't too versed in attentiveness and spotting techniques. The first attempt didn't go so well as shown below...

[youtube]Mmqpg5HHlKs[/youtube]



The second attempt was better am I'm glad I was able to do it but I was still disappointed with the ROM.

[youtube]09f5uaVdHss[/youtube]



Flat Bench Press
several sets, went up to 275 as usual but it felt heavier today. Don't like that.

Decline Bench Press
just a couple sets

Hammer Strength wide chest press
Drop sets starting at 385 lbs

Finished off with some hypertrophy cable flyes.

Then I did some abs, I put a decline bench on a box and did 21's on it with a 45 lbs plate.

Then did some russian twists using the arm sleeves attached to the pull-up bar.

Afterwards I took my BCAA's and then did some cario on the treadmill. I did 40 minutes and gradually increased both the speed and incline angle as I went.

After that I did some regular and extreme stretches and then took two scoops of my delicious Muscle Pharm Combat Powder protein, chocolate peanut butter flavor.



The funny and encouraging part about today's workout is from two things that happened. I was offered a job as a personal trainer (I was training my friend who was working out with me at the time) and another guy I didn't know said he wished he could look like me! May not be much but it was a nice form of a compliment!

Here's some pics I took in the lovely bathroom mirror after today's workout. Exactly 4 weeks and 5 days out from my next competition!












TODAY

I had a blended breakfast consisting of protein powder, whole grain oats, and a banana blended in water.

Right before my workout I took my BCAA's with some creatine mono and beta-alanine.


Back workout proceeded as follows in this exact order.

Started with t-bar rows (today I did the supported version, which I honestly like better because I feel like I can isolate my back better and hit it harder) and gradually increased weight with each set. I did about 7 sets. I normally don't do this many sets for one exercise but I have found this one to be very effective at hitting my back and plus Andy does ten when I workout with him and he's one guy I can trust.

Anyways, I decided to go for a PR for reps and slapped on 6 plates. I asked my spotter (same one from yesterday) to be there in case I can't get it up all the way or fail, but to not help. He kept his hand on it the whole time which was annoying but at least he wasn't daydreaming this time! Here's both videos I had taken.









We then did wide grip pull-ups.

Yate Rows

Lat pull-downs (behind head)

Straight arm pushdowns

and then finished with weighted back extensions

Stretches

Cardio will happen later tonight.

Afterwards, I had my post workout shake consisting of protein powder and Labrada Power Carb.

[kingjameskjf]

Exactly 3 weeks out from my next competition!


*I've been doing a lot of research lately and forced myself to look at some research and some philosophies in a whole new way. I have decided to completely change up my diet and do one that I have never even attempted before. I just started it yesterday. I am doing the Lean Gains/Intermittent Fasting diet routine. Yeah, I hated the sound of that last part too! This program was created by Martin Berkhan and backs up his belief system with not only scientific research, but with real world results. I spent several hours going pouring over the details of this new dieting plan and know that if I want to truly see how effective it is, then I need to put it to the test myself.

Here is some basic information on Lean Gains and some greater details if anybody is interested in learning more...

Very basic rundown of the program:
http://doubleyourgains.com/musclebui...oach_Final.pdf

Interview with the creator Martin Berkhan about his philosophy on Intermittent Fasting (IF):
http://www.leighpeele.com/martin-ber...ting-interview

The very short Lean Gains (LG) guide on his homepage with lots of other articles and resources:
http://www.leangains.com/2010/04/leangains-guide.html

*You can click on the "Most Popular" and the "Categories" tabs for more information and also realize that there are several other links to other articles and roundtable discussions with other well known nutrition professionals interspersed throughout the articles, which is another reason it took me so long to get though all the material...lots of info and I need to know exactly what I'm doing if I'm going to be successful at it.


*Here's a sample of Martin's setup, some very basic info, and how I will be applying it:


As for my AM workout routine, which is when I typically go to the gym...well here it is:

"Protocol needed: Fasted Training (see the Leangains Guide for details).

We're going to assume that you're at the gym at 10 AM and break your fast at 12-1 PM.

10 AM: Training is initiated on an empty stomach and after ingestion of 10 g BCAA or similar amino acid mixture. This "pre-workout" meal is not counted towards the feeding phase.

*For fasted sessions, ingest 10 g branched chain amino acids (BCAA) shortly prior (5-15 mins) to your training session. This does not count towards the 8-hour feeding window that I advocate post-workout; that starts with your post-workout meal. By ingesting BCAA pre-workout, we can sidestep the increased protein breakdown of fasted training while still reaping the benefits of the increased anabolic response as seen in this study. Not only that, BCAAs actually increase phosphorylation of p70s6k when ingested in the fasted state prior to training. So by training fasted, with BCAA intake prior to sessions, we get a double whammy of increased p70s6k phosphorylation that should create a very favorable environment for muscle growth in the post-workout period.

“The researchers concluded that "Our results indicate that prior fasting may stimulate the intramyocellular anabolic response to ingestion of a carbohydrate/protein/leucine mixture following a heavy resistance training session. "
http://www.leangains.com/2009/12/fas...le-growth.html


10-11 AM: Weight Training: I suggest using a setup similar to reverse pyramid training, which is my favored approach. This is a high intensity, low volume setup. Keeping intensity high is key in order to reap the catecholamine-related benefits. Do 2-3 sets of 4-8 reps for compound movements and 1-2 sets of 8-10 reps for assistance movements (curls, triceps work, etc). Do no more than 5 movements per session.

11-12 AM: When you're done, which should be in no more than an hour, insulin (which was temporarily elevated by the pre-workout BCAAs) will be back to fasted baseline again. Immediately take 0.2 mg yohimbine and do 30-45 min of steady state cardio; cycling, treadmill walking at 3-3.5 mph (slight incline optional), brisk walking outside, etc. The yohimbine will rapidly take effect.

12-1 PM: Eat."


He also stated to drink BCAA's every two hours after your workout during the feeding time...so incorporating this into the MPS max stimulatory window (as described by Layne Norton here: http://pubget.com/search?q=authors%3...0E%20Norton%22) I have come up with this for the 8 hour window from my understanding of what it entails in conjunction with Martin's teachings.


Ramp down carbs with each subsequent meal.

-Pre Workout: (10-11 AM---following this same example) 10 g BCAA's 5-15 minutes before workout.

-Meal 1: (12 PM) High protein, high carbs, no/low fat. Also the biggest meal and is the post workout meal, most quickly and easily absorbed meal

-BCAA’s (2 PM)

-Meal 2: (4 PM) High protein, med/low carbs, med/low fat

-BCAA’s (6 PM)

-Meal 3: (8 PM) High protein, no/low carbs, med/high fat. Last meal before 16 hour (approximately of course) fast is reinitiated, so make sure you have good quality slow digesting protein sources. The higher fat intake will also help slow digestion.


NOTE: This isn't his EXACT outline or ONLY outline, as he varies it sometimes within this 8 hour feeding window. For example, sometimes he'll have four meals instead of three, but they will still be within the 8 hour timeframe.

No processed junk food
Relatively high intake of protein all the time
Higher carb / lower fat on workout days
Higher fat / lower carb on rest days


*Now for his given food selection ideas:

LEAN GAINS FOOD SELECTION:
http://freetheanimal.com/2010/12/lea...-approach.html


REST DAY MEALS:
http://www.leangains.com/2010/07/leangains-meals.html


POST WORKOUT MEALS:
http://www.leangains.com/2010/08/int...-part-two.html

It was also apparent that he was NOT a proponent of nuts or dried fruit (from him saying so on LG).



*+20% of caloric intake above BMR on training days
-20% of caloric intake below BMR on resting (or low to moderate cardio for increased fat burning) days

So how did I figure out my BMR? I kinda already have a good idea from several cutting and dieting cycles I've done, but this site helps break it down pretty clearly:
http://www.personaltrainertoday.com/...metabolic-rate

So my BMR is right about 2,500 calories, which means 3,000 cals (+20%) max on my training days for anabolism and growth, and 2,000 cals (-20%) on my rest or recovery days for increased lipolysis and fat oxidation. However, at this particular point in time, I am more concerned about merely maintaining muscle mass and losing as much BF as possible for my contest, therefore on my training days, I will be not looking to have a caloric excess, but instead shoot for just the 2,500 cals.



*My Beginning of the new diet!
So the previous night I stopped eating at approximately 8 PM, which would start my ~16 hour Intermittent Fast time frame. This would make me due to start working out at approximately 10 AM and have my first and biggest meal (post workout meal) at around noon. Well, things didn't work out as well as I would have liked them to this morning. I had to come up with a new post workout meal and I spent too much time trying to make sure it fit all the parameters, like macros, cals, solid foods, ect. Long story short, I didn't make it to the gym till 1 PM. But I didn't cheat and was still in a full fasted state, and am still within the acceptable time ranges, just later then I would have liked.

I took my BCAA's and began my typical training day...which just so happened to be LEGS today! I've never tried legs fasted---or semi-fasted since I did have the BCAA's. I also added creatine and beta-alanine to it but that was it. I warmed up and then started with box squats at 225 lbs. I was surprised that even as hungry and not super energetic that I was, I still wasn't tired and had the energy to do it with no problem. So I did a few sets and completed my workout which looked like this:

-Box Squats

-SLDL

-Weighted Leg Pushdowns, single leg (using assisted pull-up machine foot lever)

-Hamstring Curls, single leg

-Seated Calf Raises

I then did 20 minutes of cardio (low to moderate intensity only is recommend on this program especially in the fasted state). I used the treadmill and did 3.0-3.5 MPH and only went up to a 1% incline. I wore my heart rate monitor the entire workout and my HR was highest during SLDL's and second highest for squats.

I finished with stretching. During this time, my stomach was in knots with hunger, not really the overwhelming desire that I must eat, but something else.

It was now three and the exact time when I should begin eating my first meal, my post workout meal, and begin my 8 hour feeding window. This part was much harder then the workout! It took me 50 minutes to finish eating. Here's what I ate to meet ALL of my program, macro, and caloric needs.

-First I ate what I knew I would have the hardest time getting down, especially if I ate it last and on a fuller stomach. I had two cans of plain tuna. Unfortunately, that only gave me half of my need meal's protein requirements. But I knew this and planned accordingly.

-Then I had a full cup (yes 1 full cup) of rolled oats in two cups of fat-free milk for a total of 3 cups of plain oatmeal. I knew that this would need a little sprucing up and I could afford it right after my workout so I had previously added 2 unpacked tbsp's of Splenda brown sugar (total of only 9 carbs for this). I ate about half and I must have been hungry because it actually tasted pretty good! But I was getting full...really full. I was having a hard time eating every bite now and had to slow down. I then added almost 200g of fresh diced strawberries to the oatmeal, and even though it tasted good, it was a painstaking effort to get it all down.

Ok, I got all my carbs in, but still only half my protein. I knew about this and knew I would probably have a hard time completing this task so for the last half of the protein intake, I had a scoop of XF whey and a scoop of Dymatize Casein blend protein in water.

That meal looked like this macro-wise:

Protein: 114g
Carbs: 114g
Fats: 13g (saturated only 2g)

I think I'll cut down the protein just slightly and the carbs a bit more for next time. My stomach now hurt it was so full and distended. I also got horrible heart burn from the lack of food or substance in my stomach.


I then went home, got the wife, and went grocery shopping. While we were out, I hit my next meal time. Problem was, I wasn't very hungry but I knew I had to get my calories in. I refused to stop at fast food and ruin all my effort and suffering! I was at the grocery store and figured I'd just pick up a rotisserie chicken and eat it with the whole wheat rolls I got. Until I saw that for 3 oz, it was 14g protein and 11g fat, crap that's almost 1:1! No way am I about to eat 100g of protein with that high of a fat content associated. So I made myself a sandwich absolutely packed with lean roast beef and turkey and lettuce and one piece of provolone. Unfortunately I don't know the macros on it, since it was on the go but I think I hit my goals with that meal.


Next and last meal---needs to be high protein again, higher fat, and no/low carbs. I had a sirloin steak with all visible fat trimmed and a full cup of green beans. I still needed more protein and actually had another 8 oz steak pulled out but I just couldn't eat anymore. I was too full still and knew I would only waste it or suffer, so instead, I had a scoop of ON Egg Albumin Protein, and a scoop of ON Casein protein to top it off to where it needed to be for the day.

This is going to be harder then I thought. My stomach truly HURT after that last meal and I could only sit there waiting for my body to digest some of the meal. I met my goals and didn't exceed them, but this is definitely going to take some adjustment and getting used to. My stomach looked bloated and distended in the mirror. I started today at 202.2 pounds and have been at this exact weight for the last three days, so we'll see what happens.

[kingjameskjf]

Today seemed a little better. I didn't have as much energy and I didn't feel as strong though, but I wasn't exhausted either.

I did arms this morning.

Superset round 1:
Seated non-alternating DB curls
Tricep cable kickbacks
Preacher curls

did that for about 6 sets

Superset round 2:
Rope pushdowns
Drag Curls
Weighted Dips

did that for about 6 sets

all sets were done with about 1.5 minutes rest

Then finished with abs.

Did decline weighted sit-ups, 21's style

Then did leg raises and knee ups


One thing I have noticed from both days on this new diet is that I sweat much more easily in the fasted state. Plus I always seem to be thirsty no matter how much I drink.


After my workout I went to my friend's business and had a InBody 520 analysis. My BF according to that machine is 8.3%, which actually seems fairly close..yeah I got some work to do! It also measured my intra and extra cellular water levels which was in the normal range, and segmental lean development which was superior in all regions over comparative avg baseline. It also calculated my BMR as 2,249 kcal. I then tried out the Bio-Mat and the Far Infrared Sauna. I sweated like a beast but I don't know much about those latter two and can't really comment on it.

[kingjameskjf]

So doing this new diet so far, I've GAINED 1.5 pounds per day. Going the wrong direction here. If this keeps up for another couple days, I'm going to have to drop cals. I know it can take some time for the body to adjust to a new diet.

Today is a rest/recover day.
So cals are dropped well below maintenance. Didn't end the fast till later and today is low carb. So far today I've had 17.5 oz of lean chicken breast, a cup of steamed broccoli, Extra Virgin Olive Oil. The macros so far look like this: 107 pro/ 8 carb (all trace)/ 18 fat (only 2 saturated). I still have another big meal to go but man it's hard eating that much protein in one sitting.

Notes so far:
I'm more irritable throughout the day until after I've eaten. My workouts aren't quite as good as in the feed state but not as bad as I originally feared. I'll need more time to make a better and more accurate determination.

[mw1]

Thats strange it is going up that much. I'd be hesitant to make a diet change like that this close to contest time without knowing how your body would react. I commend you though cause you have 100X more discipline than i do right now

[kingjameskjf]

Thats strange it is going up that much. I'd be hesitant to make a diet change like that this close to contest time without knowing how your body would react. I commend you though cause you have 100X more discipline than i do right now

Yeah, I decided I needed a change anyways cause I was stagnating on my progress and not dropping any further. Looking into this diet, it seems alot of people are having good success with it, so I figured I'd give it a shot.

[kingjameskjf]

Today I did chest.

I didn't have much energy today but was still able to perform pretty well. I wasn't sure how the semi-fasted workouts would affect my strength but it seems to take a bigger toll on endurance.

-Incline DB Press, got 100 DB's up for a couple sets so strength wasn't too bad then finished inclines off on the smith to go a little heavier.

-Flat DB press

-Decline BB press

-Pec flyes


Then some ab work.

Decline sit-ups:
21's weighted
then 21's bodyweight. At the end, my abs started cramping so I knew I hit em good.

Then practiced posing

Then did an hour of cardio

Exhausting workout today but I'm feeling better now that I've eaten. Funny thing is that near the end of my cardio session I actually felt pretty good and almost wanted to run a bit...almost! I thinking the stims on an empty stomach contributed to that though.

[kingjameskjf]

Quick update. Diet has been spot on! I've hit every workout and have done an hour of cardio (LISS as prescribed by LG diet program in the semi-fasted stated for max fat oxidation) everyday as well, including recovery/rest days.

I'm heading out in a few minutes to my buddies studio again to retest everything. I know it's only been a week but I feel I've made some progress and want to stay on track.

[Mrodz]

So what do u think about the diet? easier? I do a form of IF and it's a breeze

[kingjameskjf]

Alright so quick update. When I checked my BF last Friday it was at 7.7% EFF! Still too high. One good thing is that I dropped .6 % in 6 days. I'm trying to step it up though. I do at least an hour of cardio 6 days a week. Diets been rough but on. Haven't missed any workouts so that's good.

Monday I did chest, absolutely destroyed abs, and did an hour of cardio. Felt decent. Not too much strength lost yet. Did incline DB press with 100's and did flat bench at 275. That seems to be getting harder but I have to expect it doing it semi-fasted and in a caloric deficit. Played basketball for a little over an hour last night. I definitely sweat more on this diet. I'm getting more used to it but I still have some times when I'm ravenously hungry and I have to keep busy and away from food to keep from wrecking my diet.

I'll get my BF retested again this Friday and see if I'm making any better progress. Show time is next Saturday (not this one) so it's crunch time! I'm having a custom posing suit made for me this weekend. I wasn't fond of the bb.com one. I mean it worked alright, I just didn't like the way it sat and felt. I hired another posing coach that I'm going to start working with tomorrow.

Off to kill my back and do some more cardio! Man I hate cardio so much!

[kingjameskjf]

So what do u think about the diet? easier? I do a form of IF and it's a breeze

It's getting easier and I'm adjusting to it. I'm still really hungry in the morning. It's getting better though. I do feel that my workouts aren't as good as they were while in a feed state so it that continues, I'm going to alter it after my contests.

[kingjameskjf]

Yesterday I did delts and abs while waiting for my posing suit to be made. I then finished with an hour of cardio. I started on a spin bike that I liked. I kept the pace and heart rate up for this one. In 30 minutes I went 11.3 mi, 373 cals, with an average HR at 127. I finished the last half hour up on a Free Motion Treadmill. Later that night, I went back and did another hour of cardio. Yep, it time to bring it strong.


Today I did arms. I supersetted bi's and tri's but didn't have the energy to do my normal routine. Did a dumbed down version. I did another hour of cardio too. My legs are getting pretty sore and I'm feeling sapped of energy. Only one more week though! I'm heading back to the gym now to practice posing and then do another hour of cardio.

[mw1]

Whats the date of your contest James?

[kingjameskjf]

Whats the date of your contest James?

This Saturday and then exactely 3 weeks after that is the State championships that I'm doing as well.

[kingjameskjf]

Bit of an update

It has been hard but I have been absolutely perfect on my diet without even a single cheat as small as a single chip (in the last week or so at least). No time for slacking now! I've been doing two a days as well. I do one hour of cardio in the morning, workout in the afternoon, and then another full hour of cardio in the evening.

Yesterday, I did an hour and a half of cardio. Then supersetted chest and back BUT this is my low intenisty prep week, almost like a deload. So I did lighter weights on everything and didn't even go over 225 on bench. I didn't take any set to failure either. Got a good stretch in though.

I am sooooooo tired from the caloric deficit and I've cut out all carbs now in preparation. Makes it harder to get through the exercise sessions but lots of stims help!

Then I went back to the gym later last night and did an hour of posing with my new posing coach. This guy is SO much better. We worked on my individual routine as well and I'm feeling pretty comfortable with it now. I then did another hour of cardio when that was done. I came right home and eat 3 tilapia fillets, 3 oz of chicken breast, and 2 cups of asperagus. My wife cut my hair (on my head not body till thursday/friday) and then went to bed.

Got up this morning, took my stims and Focus XT and did another hour of cardio on the elliptical at home in front of the TV. Helped time go by. Tonight I'm doing my last intense training this week when I play my usual full court basketball. All further cardio sessions will be LISS, typically in a semi-fasted state (only BCAA's and stims).

Things are all in order. Got the show paid for, got my custom made posing suit, have my music burned, diet and exercise is in check, have my contest bin filled and ready to go, got directions already pulled up and printed, got my posing routine down....it's go time!

[kingjameskjf]

Did a little over two hours of full court basketball last night for my cardio which put me at a little over 3 hours of cardio yesterday alone. Heading to the gym now to do another round of cardio and lightly hit delts.

[mw1]

This Saturday and then exactely 3 weeks after that is the State championships that I'm doing as well.

Great ! make sure your wife takes lot of pics for us

[Mrodz]

Great ! make sure your wife takes lot of pics for us

Agreed! You have really been working your butt off man, good stuff.

[kingjameskjf]

Did an hour and a half of cardio yesterday and light delt work. My legs started seizing up so I knew it was time to let off the gas a bit.

Today I did an hour of cardio and then did a posing session with my posing coach. I also worked on my individual routine.

WEIGH IN'S ARE TOMORROW!!! I had my body fat checked and I'm at 6%. Not quite as low as I would have liked but decent still, plus I just started dropping my water weight. After I got out of the steam room, my vascularity was insane! And that's being completely carb depleted.

Tonight I shave and tomorrow I get tanned and check in and then I'm checking out a seminar put on by the IFBB guest poser...sorry forgot who it was. I'm taking tomorrow as a complete recovery day as well, in preparation for Saturday. I start carb loading tomorrow evening after weigh in's.

[kingjameskjf]

Great ! make sure your wife takes lot of pics for us

Agreed! You have really been working your butt off man, good stuff.

Got the camera charged and ready to go! Looking forward to this one more then last time. I feel I'm much better prepared this time around as well.