This log will explain my reverse diet plan, training (mountain dog), food pics, and just some random stuff. Hoping to make it a fun but motivating/helpful log for everyone.
I just competed in the NPC 2014 Phil Heath Wyoming Classic this past weekend. It was my first show and I was nervous as ever to do it. I had been cutting for quite some time before I even knew I was going to compete in it. As I got leaner, I told myself why not try and compete since I am already this lean? So I was searching around for a competition and came across the Phil Heath classic which was only 45 minutes away from where I am. By the time I told myself I was going to compete, the show was 3 weeks away only.
For the show, I didn't have a coach or anything of the sort. I did my own contest prep, diet, training, peak week, and whatever else you can think of. Anyways, I ended up taking 2nd place over all and am now nationally qualified for the NPC USAs and NPC National Championships for Men's Physique. Here is a picture that I have:
As I came off stage, I had three different coaches and many of the competitors telling me I was the most shredded dude there and the overall win should have been mine. But my tan was way to light and that is what hurt me. It was a learning experience but I now know that a tan really does make a huge difference up on stage and next time I won't let that hurt my placing. I was upset with myself for dropping a spot in placing because of the tanning thing but at the same time with it being my first show and not having a coach or anything, I was happy with my placing.
As for training, I will be doing Mountain Dog training with a split looking like this:
Legs
Chest and Shoulders
Back
Chest and Shoulders
Legs and Arms
Back
Off
I will be doing cardio 5 times a week consisting of either LISS in the morning or HIIT post-workout. As I get further into my reverse diet, cardio will drop some.
I'm really going to focus on adding some quality size to my frame.
Ill post up my workouts and numbers as often as possible. My strength took a pretty big hit, especially on legs but it will come back soon enough .
Here is what my diet (macros) were at the end of prep:
Calories - ~2050
Carbs - 75 (ish) (most from veggies)
Protein - 270
Fat - 65
To begin reverse diet, macros will be:
Calories - 2115
Carbs - 90
Protein - 270
Fats - 75
I know that isn't much/if any of a caloric increase, but I will increase calories/carbs on a weekly basis depending on how the scale is moving. It will be a very slow process but will be worth it.
I have always went from high carbs to slashing carbs to an extreme low for a cut and visa versa from a cut to a bulk, so my metabolism isn't all that great as well as my insulin sensitivity. So we will see how this goes as this will be my first reverse diet out of a cut.
I plan to increase carbs and once they get higher, slowly decrease protein as I know it is pretty high right now.
Supplementation will be the following:
X-Gels - 1.5 grams
AnaBeta Elite - 4 caps
Soy Lecithin (PA) - 1.2 grams
Amino IV - 2 scoops intra-workout
Recompadrol
Na-RALA
ALCAR
And staples
Oh yeah, High Volume once that is released
So with all that, lets get this rolling and have some fun.
I just competed in the NPC 2014 Phil Heath Wyoming Classic this past weekend. It was my first show and I was nervous as ever to do it. I had been cutting for quite some time before I even knew I was going to compete in it. As I got leaner, I told myself why not try and compete since I am already this lean? So I was searching around for a competition and came across the Phil Heath classic which was only 45 minutes away from where I am. By the time I told myself I was going to compete, the show was 3 weeks away only.
For the show, I didn't have a coach or anything of the sort. I did my own contest prep, diet, training, peak week, and whatever else you can think of. Anyways, I ended up taking 2nd place over all and am now nationally qualified for the NPC USAs and NPC National Championships for Men's Physique. Here is a picture that I have:
As I came off stage, I had three different coaches and many of the competitors telling me I was the most shredded dude there and the overall win should have been mine. But my tan was way to light and that is what hurt me. It was a learning experience but I now know that a tan really does make a huge difference up on stage and next time I won't let that hurt my placing. I was upset with myself for dropping a spot in placing because of the tanning thing but at the same time with it being my first show and not having a coach or anything, I was happy with my placing.
As for training, I will be doing Mountain Dog training with a split looking like this:
Legs
Chest and Shoulders
Back
Chest and Shoulders
Legs and Arms
Back
Off
I will be doing cardio 5 times a week consisting of either LISS in the morning or HIIT post-workout. As I get further into my reverse diet, cardio will drop some.
I'm really going to focus on adding some quality size to my frame.
Ill post up my workouts and numbers as often as possible. My strength took a pretty big hit, especially on legs but it will come back soon enough .
Here is what my diet (macros) were at the end of prep:
Calories - ~2050
Carbs - 75 (ish) (most from veggies)
Protein - 270
Fat - 65
To begin reverse diet, macros will be:
Calories - 2115
Carbs - 90
Protein - 270
Fats - 75
I know that isn't much/if any of a caloric increase, but I will increase calories/carbs on a weekly basis depending on how the scale is moving. It will be a very slow process but will be worth it.
I have always went from high carbs to slashing carbs to an extreme low for a cut and visa versa from a cut to a bulk, so my metabolism isn't all that great as well as my insulin sensitivity. So we will see how this goes as this will be my first reverse diet out of a cut.
I plan to increase carbs and once they get higher, slowly decrease protein as I know it is pretty high right now.
Supplementation will be the following:
X-Gels - 1.5 grams
AnaBeta Elite - 4 caps
Soy Lecithin (PA) - 1.2 grams
Amino IV - 2 scoops intra-workout
Recompadrol
Na-RALA
ALCAR
And staples
Oh yeah, High Volume once that is released
So with all that, lets get this rolling and have some fun.