Contest Prep week 7-Food, Travel, Flight Stacks & and a New Low!
This past week was a whirl wind! We finished up my Mom’s giant moving sale at the beginning of the week and then headed to Austin, TX for the Paleo Fx conference at the end of the week. Stay tuned for that video!
This guy!! I took a primal play workshop from Darryl Edwards and loved it! And it felt like just that… play. I had a great time and I can't wait to try these things out with my clients and kids! Got a signed copy of his book Paleo Movement as well as his new book Paleo from A to Z. Check out @fitnessexplorer #primalplay #pfx16 #paleofx #fitness #playmatters
After having gone to the Paleo Fx conference being immersed in total health optimization, whole foods, supplements and lifestyle info I realized that I really need to get back to that.
Prior to having gotten into bodybuilding, I ate a paleo diet filled with lots of veggies, nuts, fish and local meats. I continued this through my first prep but after that, I started following a more IIFYM type approach despite the fact that my husband religiously continued to followed it.
The IIFYM approach was nice as it took the pressure off of always thinking I couldn’t have certain foods. Well…. my issue is two fold here.
Issue #1: eating an IIFYM type diet to diet down through this fall for contests, I have been eating a food if it fits my macros. This had actually not been the best for me recently as I feel I am eating foods my body rebels against (wheat, dairy, sugar). Bleck!
Issue #2: I have to change my mind set. After having been reminded all weekend of why eating certain foods really doesn’t make me feel my best, I need to once again, start thinking ” I choose not to eat that food.” I choose. Not, I can’t. Not, I can eat what ever as long as it fits my macros. I choose to eat healthy foods, all the time to fuel my body with what it needs!
I have to get back to what is healthiest for me so I proclaim to you all… I have to eat clean. I need to keep the sugar low and I have to stick to foods that work best for my body…. I have to.
I cannot fuel my body with crap if I want to look and feel my best. You are what you eat and after this weekend.. well, I am a grass fed animal product mixed with veggies, bullet proof coffee, unfair advantage and nootropics!
In this weeks’ video I chitty chat about:
- my new low
- how I start my day
- positive self talk
- food and recipes
- how I travel while in contest prep
- flight stack of supplements I will take to fight off toxin particles floating around in my bod when exposed to all that extra radiation in flight.
Things are moving along nicely… we goin down, down, down, down, down….
same as the last 6 weeks….
Macros are set at about 175 g protein daily, 52 fat and then carbs cycle. High, medium and low days are specified in the table above: This has been my diet the past 5 weeks.
Low (off day): 130 carbs
Medium day: 165 carbs
High day: 200 carbs
Workouts: Concentric and Eccentric focus
One thing I am starting to do on my 3 week rotation is each week set a focus on the eccentric or concentric part of the lift. For example, on most days during week 1, I will focus on the eccentric portion of the lift. So, I will go slow on the way down and normal on the way up. I don’t do this on the 20-30 reps day otherwise I would be there all day!
For week 2, I will focus (most days) on the concentric portion of the lift. So, I will lower the weight normally, pause and then explode up (within reason).
On week 3, I will lift with a normal cadence of 1-2 seconds up and 1-2 second down.
Medium-Sun: Quads, glutes, hams (6-8)
High-Mon: Back, biceps, shoulders (20-30 ) 5 HIIT battle ropes or ball slams after w.o.
Medium- Tue Glutes, hams , abs (10-20)
Med- Wed: Back, biceps, (10-15)
High-Thurs: Chest, triceps shoulders (10-20), 5 HIIT battle ropes or ball slams after w.o.
Medium- Fri : legs + plyo + abs
Off day diet- Sat: OFF
PDF of my workouts on a 3 week rotation
Aniracitam + citocoline – I don’t take this all the time but cycle it through the week.
Coffee with protein powder in it
Trutein Naturals Cinnabun or Dark Chocolate
in pill form: yohimbine hcl
in pill form: green tea extract
400 mg Magnesium
Vit D every other day
Vit K every other day
Zinc every other day
500 mg Acetyl L-Carnitine
2-400 mg Green Tea (make sure it’s standardized EGCG)
100-200 mg Caffiene
2.5 milligrams or 1 cap Yohimbine HCL
Take the combo 2x per day: once in the AM, then post workout. If taking in the evening, drop the caffeine supp.
Um… now I am not deep into prep. I am in a mild calorie deficit and feel like I could definitely eat more at the end of the day, but, I am finding that when I feed my dogs in the morning, that dog food is smelling pretty darn good these days!
On the subject of food. I made this high protein bread. It was super yum! I used gluten free flower and my version may have come out a bit heavier than The Macro Experiments’. The bread has to rise 2x which is entirely too much time and effort for me on a regular basis but the bread was really good.