Looking good Pete ,quads are getting harder for sure!!
4 weeks down, 16 weeks to go! This week just flew by, and the dieting process has been going great. I really don't feel like im dieting hard at all because im taking such a long, slow, progressive approach. I also think it's been easier, because the last few months of my offseason I felt like I was force feeding myself a bit. So by the time dieting came around, my body was ready for a lesser amount of food! I'm sure I'll think differently once I get more of my macros cut, cardio increases, etc. But for now, my spirits are high, as is my motivation!
This week was strange because I feel like I got a bit leaner, however, I didn't lose any weight really! My weight last week was around 221.8, while this week my weight was around 221-220.5 my weight fluctuated a lot, but really it stayed around the same pound or so the whole week. I sent Layne my pictures and updates, and he said I looked leaner as well, and I didnt need any changes in my macronutrients or cardio. I was so happy to hear that. I dont want to lose any of my food!!
I'm going to stay on my grind, and hopefully I can keeping making steady progress with my macros for another week or two.
Right now seems like an important week to me because I'm currently 16 weeks out. This is the time most people usually start dieting. So I asked myself, do I look like most people that start dieting now? Do I look 16 weeks out? I feel like I do. I may have not dieted too many times, but Ive kept up with a lot of precontest logs, and although I know I can't compare myself to others, because of different ages, metbolisms, nutrition, muscle mass, etc. I feel like I'm in the right ball park for 16 weeks out. I'm getting more conditioned, abs are coming in better, and I feel like I havent lost any size.
At first, I was really bummed I lost hardly any weight this week. But after assessing with Layne, that I got leaner, I think of it as a positive. I'm going to pay a little less attention to the scale, and just keep assessing the mirror!
Here are the normal pics for you guys. I may look a bit smaller then last weeks pics, however I noticed im about 1-2 feet back from where I took the pics last week. Being closer to the camera makes a big difference in size illusion.
5 weeks down, 15 weeks to go! ( as of Saturday) I should have updated this earlier, but I was pretty busy this weekend.
So all last week, I noticed I wasn't losing much weight. It was constantly fluctuating, but even on the days my weight was low, it wasn't as low as I'd like it to be. Layne agreed, and after I sent him my saturday update, he gave me new macronutrient goals. He lowered my carb by a little less then 10%, and my fat by about 10%. He also increased my low intensity cardio a bit, in duration of time. These changes aren't drastic, but I feel they will definitely help keep the fat burning!
After 5 weeks of dieting, I realized it wasn't too hard at all yet. My body and mind agreed. It was time for change. I'm ready to increase my pain threshold, and take the fat incinerating to the next level. It may be coincidence, but the past week or two my bodyfat hasn't decreased too much. My mind didn't feel like it was in too much of a fat burning process. It just felt like I was eating a little less, and doing cardio. I'm probably reading too much into it, but I just found it interesting.
I'm glad I have a new challenge ahead of me. I'm ready to take it on. I want to achieve great things by the end of this prep. To do so, I need to put in a "great" effort. Everything I want in life that makes me truly happy, always takes great effort. Nothing is ever easy. I know this. And as such, I'm ready for the contest prep to get hard. I'm ready to put out that effort. And im ready to attain greatness. It's what I want, and I'll do anything to get it.
6 weeks down, and 14 more to go!
This week went really well, as I said last week Layne lowered my carbs, fat, and increased my cardio. As soon as the macros changed I could see my body changing immediately. I also had to increase my cardio, and on top of this, I made sure my intensity moved up a bit as well. I found that my heart has grown much stronger since I've been doing cardio these past 6 weeks. Because of such, my heart rate was getting lower and lower with each cardio session. This means, I would be burning less calories because my body was thinking it was exerting less energy. So to counteract that, each week I just make sure I go a little tiny bit faster while doing the elipitical, bike, whatever It is I use.
I utilized vegetables in my diet more this week. Because Vegetables are not calorically dense, I can get away with eating a large volume of them, which is nice because it makes me feel more full, and I can eat for a longer duration of time. Making this change DEFINITELY helped with my fat loss. I'm not going to pretend I know the exact science to why vegetables are so good for fat loss, but I'm sure its one Google search away. It's just interesting to me because, besides the slight change in macros Layne did for me, I'm basically eating close to what I was last week, and I lost twice as much weight this week (about 3 pounds). I think the phytonutrients that can only be obtained through fruits and vegetables help with fat loss.
I know I haven't written this before, so I suppose I'll let you guys in on what I normally eat during the week.
Each week I may change it up a bit, just to keep things fresh and exciting, but for the most part I eat a lot of the same things each week. I go grocery shopping once a week btw.
Sorry the content of my post is so dry this week, but bodybuilding and contest prep does involve a lot of repetition and consistency of aspects of life that aren't thrilling to read about sometimes lol.
Deli Meats: Buffalo chicken breast, turkey breast, roast beef
Canned Tuna light in water
(once a week I'll have a leg or a thigh because I buy rotisserie chicken on Sundays)
Omega enriched whole eggs
Low fat string cheese (such a good snack!)
Whole wheat low carb weight watchers bread (this stuff is amazing)
Weight control Quaker oat packets (7 grams of protein, low fat, high fiber, very low sugar, and amazing taste)
Low carb whole wheat Tortillas
100 Calorie pack popcorn (94% fat free, or kettle korn)
Vegetables: broccoli, esparagus, carrots, string beans, sweet potatoes
( I steam my veggies, then season them)
Whole Grain couscous
Skinny cow ice cream sandwiches (these are AMAZING! Such a relief while dieting. 1.5 grams fat, 30 grams carbs, 4 grams fiber, 4 grams protein. I'll usually eat half of one at a time. on high carb days I'll usually have a whole one)
olive oil (pretty sparingly)
All natural smuckers creamy Peanut butter (my favorite)
low fat mayo (I use a tbsp on my tuna)
fish oil caps
-Fats are pretty sparing because each meal I get half of them from the carb and protein sources. Example: my first meal I'll have 2 scoops whey, and 1 packet oatmeal. I can have 9 grams of fat at this meal, and 4 grams are already taken up, so to complete the other 5 grams, I'll eat 1/2 a tbsp of peanut butter. It's pretty sad, but that bit of PB really satiates my salty fatty craving.
That's it for now guys, here are some pics I took about 2 hours ago after a cardio session.
Yea Layne definitely likes the cardio, but I'm ok with it I guess because I really like my food, and I rather do a bit of cardio and have some more food, then vice versa. It's really very moderate right now, so it doesn't bother me at all. I feel like I havent lost much if any leg size, and that was my main concern with it. I feel like my heart is thanking me for it too!
2 sessions of Low intensity for 25 minutes
2 H.I.I.T sessions a week. - 5 minute warm up, 10 intervals, 10 minute cool down.
Before I started my diet, when I was putting on mass my macros were as follows..
Protein: 250 grams
Carbs: 520 grams
Fats: 95 grams
Thank you for chiming in on my thread Flex. I've read and kept up with all the work you've done for Turk, and its amazing to see. I really admire the teamwork and dynamics you two have together. It's something very special. I'm a big fan of both of you.
Please keep along when you can and give me your two cents when you can! Posing advice is also in high demand lol. I know im decent at it, but I want to be able to display my physique to the best of my ability. Thanks again!
Thanks for the kind words Pete.
That's a pretty big reduction in calories to start your diet (well over 1,000 calories). I would think Layne would see that as enough, especially being 20 weeks out from your show. Either way, you're on his plan, so just keep doing what he tells you.
Did he tell you to take all of those supplements that you listed you're taking?