Weekly Update – Week 10, 6 Weeks Out
Weekly Updates Include:
- Progress Pics
- Changes to diet
- Changes to Workout and cardio
- Video diary
Also check out:
- Cut phase 2014
- Build phase 2014
- Contest prep 2015 – Calculations and initial plan
- Competition Guide Articles
**Week 10, 6 weeks to contest **
Cut Phase, March 7th – 13 th 2015
Weight range: 136-137
Weekly low: 136
Didn’t hit a new low this week. I think my refeed was too high on Saturday the 7th. I will be decreasing refeed from 300 carbs to 250 carbs for March 14th, week 11. Although, you will see below I certainly enjoyed 300 carbs! Refeed carbs, in general should be around 1.5x the amount of your regular daily carbs. The more muscle you have, the more carbs you can handle!
I am kicking it up a notch. I am leaning out but my body composition isn’t where I want it. I am feeling pretty good though. Definitely still feel strong and not miserable. 🙂 Cravings are much better than last season but I am not lifting in volumes like I was, and miss. 🙁 So…. I am not burning the cals like I was last year.
I added intervals to each HIIT sessions and an early AM workout to Thursday. Friday I added a HIIT sesh. I feel like I am falling into the cardio trap and doing too much. I also know a zillion other competitors doing much much more as well. There are many avenues to reach the desired goal, although, I have a good feeling my former prep coach- Team Gorman wouldn’t approve of all my cardio! Too much. Workout plan and exercises – Week 9, 7 weeks out. Low and medium days correspond to diet.
My shoulder is doing really well as long as I keep up my physical therapy exercises. I may switch up my program next week to doing muscle groups 2x per week with a heavy and high rep day each.
- Refeed – Saturday: Shoulders + 11 HIIT / PM 30 min MISS
- Med- Sunday: 30 min MISS, Legs and abs (quads/ hams/ calves)
- Low– Monday: AM 45 min LISS / PM 30 min MISS, Back + biceps
- Low – Tuesday: AM 45 min LISS / PM 11 HIIT + abs
- Med – Wednesday: 30 min MISS Chest + triceps
- Low– Thursday: AM 30 min MISS/ PM Shoulder, glut + ab – high rep 12-20 + 11 HIIT
- Low – Friday: 11 HIIT
Diet: Changing Monday and Tuesday from med to low days and Wednesday from a high to a medium day. Diet- Week 10 Printable 6 Weeks Out
- High day: 170g carbs, 120g protein, 30g fat
- Medium day: 140g carbs, 120g protein, 30g fat
- Low day: 110g carbs, 140g protein, 30g fat
- Refeed day: 300g carbs, 120g protein, 35g fat
Oh how I enjoyed refeed this week with all the added cardio and low days!
Today’s food: 300g carbs, 30g fat, 120g protein
Meal 1: Egg beaters with onions and peppers + 1 slice Udi’s bread toasted with 50/50 jelly
Meal 2: Post workout Protein drink + 5 servings Creme De Pirouline – Artisan Rolled Wafers Dark
Meal 3 : 4 servings gluten free pancakes with #Waldenfarms syrup and 1 cup strawberries
Meal 4: 500 grams of white potato cut into fries and baked + 4 TBsp ketchup
Dinner: shrimp and scallops
Leaning out nicely 😀 The bikini twist is looking better…
Playlists: I need a person to make me a kickin friggin play list… I suck at it and every time I hear songs I LOVE I can’t ever remember what the heck it was later. I was at a UFC fight last Friday and every song they played I wanted on my playlist… did I write any of them down… NO! Ugh.. pandora just isn’t doing it for me right now… getting bored. Is there a playlist guy that will read my mind and make a playlist for me… ? that’s what I need!!! Maybe something like this will work…
So, my girl Trina introduced me to Spotify. She created a playlist for me. And then, I created my own! A Playlist of 35 songs and counting! Click here to see more on that.
Also: kinda freaking out….
I need to be leaner and I only have 6 weeks left!!!
Peanut Butter Jelly time:
March 12th- Body Fat Test:
Well this just goes to show you weight and BF testing are tools and numbers for tracking but the mirror is your ultimate guide! In January I had my BF done and it was 17.5%…. Today, nearly 10lbs down, I had my BF tested at another gym by a different person and they say it is 20%….I went backwards! Not! I am going to just stop weighing myself and doing BF tests!
lats look way better than last year. They better! Core is not bad.. still need some leaning out and I feel like I have no time to do it! I feel behind!!!!!
So, I am nearly 5 weeks out. yeah, got some fat to shed. I feel behind schedule. I am going to rework my lifting program for the next 8 weeks as long as my shoulder stays in good shape! That will help with the calorie burning as well.
Finding time for me right now is a tough one…. I feel like I neglect my kids when I need to go out for a run during dinner time or something. But I rationalize that it is only a short time for this two a day cardio biz. And, me time is always appreciated. 🙂
My strength is barely holding… I am getting to the point now where the lower carb days affect my lifting a little bit like I may not be able to do that extra rep or I might need slightly lighter weights. Most of the time I feel pretty good. I think the intra workout dextrose is very helpful with that.
AND! OMG! I discovered PBfit!
Um yeah, in two TBsp, you have 1.5g fat, 4g carbs and 5g protein! Just add water and holy moly you have some good ol PB! It mixed amazing and quickly to smooth peanut butter! It has 3 ingredients- peanuts, sugar and salt. I am totally blown away! I made a PB jelly sandwich and it fit my macros! AMAZEBALLS! I bought mine at Sam’s club but can easily be bought on-line.