INBF/WNBF Amatuer - preping for 2010 [Archive]

Jayd56

03-11-2010, 11:52 AM

After learning through my first season in Body Building competitions and making many mistakes along the way, I felt it would be beneficial to share my journey of weight loss and prep for 2010. I've come away from the off-season with a stronger, more muscular frame and with a little more knowledge that should give me an edge this time around.
My last competition was on September 19, 2009 where I won the INBF/WNBF Naturalmania Novice Title. Since then, I have tried to eat clean with more calories to try and add muscle mass but got carried away at times and was prone to trays of brownies (complements of my wife), peanut butter and ice cream binges. I need to make better decisions if I want to compete in the open division for a Pro Card.
On Monday March 8, 2010, I started the process of losing the excess fat to hopefully be ready to compete in the first week of June. I set my first goal of 185 pounds by April 30, 2010 to be close to competitive weight (175-180lbs.). I feel if you make a short term goal, it makes the long term goal much easier to attain. I'm working out once a day through lifting or cardio and abs for now. As the weather gets better, I'll do 3-4 morning runs per week to help with conditioning.
For now, the diet consists of 5-7 clean meals per day with no more than 500 calories per meal. I'm tracking what I eat and when on an excel worksheet. I track 3 macronutrients, protein, carbohydrates and fats. My ranges are 150-225 grams in carbohydrates, 200-225 grams of protein and 40-50 grams of fat. I will monitor and adjust to make sure my energy level remains high (which was a problem last year).
I started out the week at 205 pounds which was further than I wanted to go. In three days, I lost 3.2 pounds and have my mind set on breaking 200 by the end of the weekend. The goal is to lose 2-3 pounds per week while having a carb-up meal (post-workout) once a week to keep the metabolism spiked.
I will try to share as much as I can in regards to workout regimen and meals.
So far, I did an Arm workout Monday, 30 minutes of light cardio on Tuesday, Back and Traps on Wednesday and Chest and Shoulders on Thursday. If you want to see the exercise routines, all my workouts are in the "Workout Tracker" on my profile with time, calories burned (Polar F6 Heart Rate Monitor), maximum and average heart rate.

Jayd56

03-12-2010, 07:45 AM

It could be the digital scale or the way I drop weight but since Monday, Tuesday 205, Wednesday 205, Thursday 201.8 and Friday 201.8. I expect a drop in the next day or two but I also recognize I could go up every once and a while. I won't get too hung up on the scale because I know the way I'm eating and pushing my workouts, the fat will burn off. Sodium levels can effect water retention from day to day and I found you can't control every factor in your diet. My mother-in-law made a delicious potato and string bean in red sauce on Wednesday. I know she loves to cook with salt and oil, both with more quantity than I would have liked but she made it. Thursday, we had it for dinner and there was only chicken cutlets left for protein in the meal. The calories and fats were well above my normal meal but kept me in the good graces with the wife and M-IN-L. This is something I couldn't do last year because I didn't know what the imbalance would do to my weight loss goals. A clean boost in calories can do wonders for weight loss down the road.
Meals are packed for the day and there is a strong leg workout planned for after work.

Jayd56

03-15-2010, 10:37 AM

During the last six months, I was focused on adding size and didn't keep up with my cardio sessions. I have a Polar F6 watch with heart rate monitor to keep track of my exercise time, heart rate and calories burned during workouts. My workouts are designed to get me through the routine in about an hour with a 10 minute cardio warm-up. It's important to stay focused to keep the heart rate in a zone to maximize efficiency and calorie burn.

I also track my weekly calorie burn. In the off-season, I would burn between 2500-5500 calories per week with an average of 3500 calories. My first week netted 4662 calories burned with only one cardio session (5 lifting days and a kick boxing session). Over the next 12 weeks, I need to get 3-4 cardio sessions with 5 lifting workouts per week. Monday (Arms), Tuesday (Abs and cardio), Wednesday (Back), Thursday (Chest), Friday (Abs and cardio), Saturday (Legs) and Sunday (Shoulders). That leaves 2-3 morning runs now that it's almost spring. Last year, I noticed a big difference with one day of interval training on the track at the local high school.

It's time to kick it up a notch now that I have a meal plan in place and a new workout plan to get me through April. It's getting easier, now I just have to stay focused!

Jayd56

03-16-2010, 10:40 AM

I went straight into a strength workout following the September 2009 show and noticed quick gains but also suffered from joint pain from a flawed plan design. I wanted to keep pushing hard but listened to my body and recognized I needed time to rest and recover. The next workout plan, started in January, was designed on strength (6-12 rep range pushing most sets to failure) one week and endurance (10-15 rep range with shorter rest time) the next. This design gave my body the rest it needed by allowing 2 off days per week.

It's time to kick it up a notch! I've designed a 7 day a week program to help get me down to weight while holding on to the new muscle I've gained over the last 6 months. The rest days are replaced with cardio and core. I may realize I need to use those days to rest but my focus is to workout every day, even if it's just a quick morning run. The other 5 days are heavy lifting with a focus on form and calorie burn.

I'm starting mid-week so the plan will go something like this:
Wednesday: Back
Thursday: Chest
Friday: Abs and Cardio
Saturday: Legs or PowerLifting
Sunday: Shoulders and Traps</p>
Monday: Biceps and Triceps</p>
Tuesday: Abs and Cardio

The first week through the program is a test run to make sure the workout flows quickly and to concentrate on form and muscle memory. If you're looking for more information on the actual workouts, I log them in the workout tracker on my profile and will attach the excel speadsheet once I've worked out any flaws.

rich55

03-17-2010, 08:23 PM

Hey Jay! You will be missed at the Buckeye, but I look forward to seeing the journey to June.

Jayd56

03-18-2010, 10:29 AM

Hey Jay! You will be missed at the Buckeye, but I look forward to seeing the journey to June.

Rich,

I'm glad I waited until now to start the cut but I really would have liked to be at the Buckeye! I'm sure you'll have some amazing athletes there this year. I've been to your website www.naturalbuckeyeclassic.com several times for motivation. Thanks for checking in.

Jay

Jayd56

03-22-2010, 06:21 AM

The balance between family life, work and bodybuilding is a delicate balance. Each day I fight with TIME. Time to eat, time to prep meals, time to get to the gym, time to spend with the family, time to deal with the chores that need to get done and work. I feel as though I'm a little different than most bodybuilders as they tend to be personal trainers and single or have a significant other who loves the sport. So, with this delicate balance, there are hurdles at every corner. A mother-in-law who comes over with a bowl of pasta or the wife decides to make a tray of brownies or a friend that comes by with an ice cream cake for my daughter or not having anything ready to eat when the time comes to eat. The most important one for me seems to be prep. I fell into a good habits last year by cooking on Sunday for the week, not everything, but most of what needed. During my first off-season, I became relaxed and not as focused on my eating habits and gained too much weight.

This weekend, I had enough time to get things right. I got the food needed for a healthy diet and cooked brown rice and sweet potato for my carbohydrate, diced up mushrooms and onions and got on the grill with steak, pork tenderloin and chicken breasts for my protein. I find if you dice up all the meat, it makes it easy to weigh and cuts down on time for making meals at night or in the morning. I don't like to cook my greens too far in advance but make sure I have plenty of string beans, broccoli and spinach on hand.

This morning, the scale wasn't too kind (200.6 lbs.), a good 3-5 pounds behind where I wanted to be at this point. There's time, but my window is closing if I want to be ready for Nancy Andrew's show (Northeast Classic) in June.

I'm getting up earlier (5AM) and getting a better grip on the schedule as the biggest obstacle will continue to be TIME! Spring is almost here and with the days getting longer, morning runs will help with conditioning. The new workout is challenging and guarantees to burn a few calories! This week, the goal is to break 200 lbs and be smart and prepared every day. Wish me luck.

Jayd56

03-22-2010, 07:50 AM

My brother just sent me a text to say he's under 195! I've got some catching up to do! It's really amazing to have a twin brother who makes the journey so much fun. He knows so much, since he's been competing for 7 years, has a personal training license, is going for his 3rd masters and has the same body composition as me! We share meal ideas, mental and physical challenges daily and keep each other locked onto our goals.

We also had an interesting conversation about a potential twin routine on stage. I don't want to give way the surprise but it should be very entertaining!

rich55

03-22-2010, 05:56 PM

Rich,

I'm glad I waited until now to start the cut but I really would have liked to be at the Buckeye! I'm sure you'll have some amazing athletes there this year. I've been to your website www.naturalbuckeyeclassic.com several times for motivation. Thanks for checking in.

Jay

You must do what's best for you. Just wait till this year's gallery. Competition is looking to be STIFF!

Time is always tough to balance when competing or even in offseason mode. The fact that you have the perspective to keep balance with your responsibilities and loved ones is commendable. Trust me, it's not easy. I know from my own personal experience, but at the end of the day you need your family's support. If it was easy, then everyone would be doing it.

Jayd56

03-23-2010, 10:31 AM

By preparing and cooking most of the food for the week, it makes meal planning a snap. It takes me about 30 minutes to package 4-5 meals which helps me avoid poor choices the next day. Today's meal's were quick and easy.

Meal 1: 7:30AM - 7 jumbo egg whites, 1 serving part skim mozzarella, 2 campari tomatoes, and a slice of rye bread with a coffee (one serving low-fat coffeemate).

Meal 2: 10:15AM - 1/4 cup quick oats (1/2 serving), 1 scoop Optimum Nutrition's 100 Whey Protein(strawberry flavor), 1/2 serving wyman's frozen blueberries with crushed ice and water.

Meal 3: 12:30PM - 3.5 oz. Basmati brown rice, 2.5 oz. sauteed onions, 2 oz sauteed mushrooms and 3.5 oz. grilled pork tenderloin.

Meal 4: 3:30PM - 3.5 oz. sweet potato, 4 oz. grilled chicken breast and 2 oz. steamed spinach with grated cheese.

Workout: Gaspari SuperPump 250 blue raspberry 1 scoop 4:00PM
Intra-workout: Gaspari SizeOn pre contest fruit punch - 1 scoop - 4:30PM

Meal 5: 6:30PM - Chobani Greek yogurt plain 1 serving, half scoop BSN dessert lean protein chocolate fudge with strawberries.

Meal 6: 9:00PM - If needed - Optimum Nutrition 100% Casein Protein - 1 scoop with water

I drink a minimum of a Gallon of water a day.

Jayd56

03-24-2010, 07:36 AM

Having a good week so far with the weight loss! Three pounds came off the scale today. More than I anticipated, so I'll have to watch the calories and make sure I'm taking in enough macro-nutrients (carbohydrates, proteins and fats).
It's my anniversary and Karen and I have been married for 9 years! We have a beautiful little girl and many great memories to show for it. Tonight we're having sushi with edamame (green soy bean) with a glass of wine.
I've prepared for it by stretching out my meals and cutting back on the calories. With this style diet, you are supposed to have a carb-up meal or carb-up day once per week. This will have to be that day. I'll go to the gym this afternoon for a quick cardio and ab routine, if there's enough time.

Jomyra

03-25-2010, 03:09 PM

Jayd56

03-25-2010, 05:21 PM

One week through the new program and it has to be one of the best programs I've ever written! I found most of my weak points and attacked them with the different exercises.
Today's back workout was pretty intense! When I was up in Massachusetts for Nancy Andrews camp, Sean McCauley, a personal consultant with thedietdoc.com, put me through a grueling back workout. We did Sumo dead lifts (toes pointing out at a 45 degree angle with feet beyond shoulder width) and I was determined to get them into my new workout. After a warm-up set with 135 pounds for 15 reps, I increased the weight for 4 sets. Next was 3 sets of behind the neck pull-ups for max reps. I've done bent over rows with a barbell, in a smith machine and reverse grip with a barbell. This workout, I used dumbbells with elbows out and boy it was tough! One warm-up set for 15 reps and then 3 sets increasing weight to 4-6 reps on the final set. I was pretty fatigued at this point, so the next two exercises were with cables. First, there was 3 sets of straight arm pull-downs standing in front of the lat pull down machine, then 4 sets of cable rows. I'm going to sleep well tonight! With 30 minutes of basketball (2 on 2) before the workout, I burned over 1200 calories. That should help make up for that carb up day on Wednesday! Chest in the morning.

Jayd56

03-25-2010, 05:30 PM

Congratulations!! I too feel very blessed to be this in love after 15 years! We are so lucky Jay we really are! Wow a whole carb up day...Ive never done that since p90x I only allow myself one carb up meal a week..am I wrong in doing this? Why an entire day?

Jo, You're right. It's one carb-up meal a week but you have to listen to your body. If it needs more, give it more in moderation. The toughest dilemma when cutting body fat is trying to hold onto valuable muscle. Cutting too fast can cause excess muscle loss. There's also the effect on your metabolism... Thanks for checking in on me!

Jomyra

03-26-2010, 05:32 AM

Jayd56

03-26-2010, 10:07 AM

I belong to Rotary International throught the local Rotary Club in North Haven. Rotary International is the world's first service organization that "combats hunger, improve health and sanitation, provide education and job training, promote peace and eradicate polio. We do community service work, social events (Tuesday morning breakfest every week) and fundraising efforts for charities and scholarships. I believe in giving back to the community and this international organization effects peoples lives.
The fundraiser "Carnivale" is a dinner event tonight where they are serving plenty of food and open bar. If I don't eat or drink, it becomes difficult to network, so it will take proper planning and a few tricks to pull it all off. First off, I won't drink. Club soda with lime always passes for a vodka and soda, my normal off-season low calorie drink. Meal planning is the toughest part. I don't know what they are serving and I can't just pile greens on a plate and pass it off for a meal. Since the style is buffet, I'll have options but the low-calorie will be tough to come by in an Italian Resturant. I've already had my carb-up meal earlier in the week, so this will definately be a challenge if I'm to stay on track!

Here's what I've planned on so far to keep me on track:

7:30AM - 8 Egg White omelete with one serving reduced fat cheddar cheese, two campari tomato's with a slice of rye toast (dry).

10:30AM - 1/2 serving of quick oats, serving of wyman's frozen blueberries and a scoop of Optimum Nutrition strawberry blended with crushed ice and water. (I nuke the water and quick oats for 1 minute on high then let it stand before adding everything else).

1PM - 3.5 oz. Basmati brown rice, 4 oz. home made tomato sauce, 2 oz. sauteed onions, 2.5 oz. sauteed mushrooms, 4 oz. chicken with grated cheese.

3:30PM - Chocolate rice cake with 1/2 serving of Power Butter
3:45PM - one scoop Gaspari SuperPump 250 blue raspberry ice
4:30PM - one scoop Gaspari SizeOn Pre contest fruit punch

5:30PM - Worldwide Sport Nutritional Supplements - Pure Protein Chocolate Deluxe 50g bar.

Dinner will be around 7:30 PM. I'll keep it light and balanced.

Jayd56

03-29-2010, 11:32 AM

I made out well over the weekend. They had enough variety at the dinner Friday night that allowed me to piece together a vegetable plate with Sicilian cheese and chicken. The club soda and lime worked as a good cover and everyone had a great time.
Saturday was an abs and cardio day where I jump rope in between sets and managed to burn close to 900 calories.
Sunday was going to be a leg day. I help manage a softball team and our season starts in a month. We've really tried to make it a point this year to have the necessary practices to hopefully come into the first game in mid-season form. Sunday, we practiced and scrimmaged for 2 1/2 hours. I took batting practice, ran the bases and played left field in a 4 inning simulated game and was 3 for 3 with 3 home runs (I know, its softball). I was sore afterward and decided to take the rest of the day off to recover.
The plan was to go after the leg workout first thing in the morning (6AM). I woke up at 7AM (slept through the 5AM alarm) after a good night sleep and still felt stiff. I've got strong, developed legs and feel its okay to skip a leg workout every once and a while, when my body needs the break. It's important to listen to your body. I don't want to miss another day but know I'll be disappointed if I even attempt the leg workout.
The next workout after legs is shoulders and traps. I start off with Clean & Press for 5 sets, increasing weight each set. You have to use your legs with clean & press so it's not a complete loss. Arms will fall on Tuesday and abs & cardio on Wednesday.
Going to try and get under 195 by Sunday.

Jayd56

03-31-2010, 08:06 AM

We'll, it was another successful week so far. Down to 195 and getting lighter by the day! I've got my weekly calorie burn up to 4500-5000 calories for three straight weeks and am feeling strong. I really like this new workout and feel good with the current eating habits. I'm avoiding most junk and am bending to the needs of those around me.
Life is a balance but I know, as I get closer, I'm going to have to tighten up the loose ends. I'm not doing the extra cardio just yet because I don't want to abuse my body or lose weight too quickly.

Easter is coming up and I'll have to find a way to not gain any weight back over the weekend.

Today's diet:

8AM: 8 egg white omelet with tomato and part skim mozz with coffee

11AM: Protein shake (1/4 cup oats, 1/2 serving frozen blueberries and 1 scoop ON Whey)

1PM: Basmati brown rice 3.5 oz, sauteed onions 2.5 oz raw, sauteed mushrooms 2 oz. raw, grilled pork 3.2 oz and edemame 45g (1/2 serving).

4PM: Sweet potato 3.5 oz, chicken cutlet 2.4 oz and 5.2 oz steamed spinach

7PM: Chobani plain greek yogurt 227g (1 serving), BSN Dessert Lean Protein ch. fudge (1 serving), and fresh sliced strawberries.

1-2 gallons of water, 2 cups of coffee and 1 can Rockstar zero carb blue.

sjschumaker

03-31-2010, 12:56 PM

Keep at it!! What show are you shooting for? Hey didn't I see you at Nancy's camp in Boston???

Jomyra

03-31-2010, 03:54 PM

Jayd56

04-01-2010, 08:13 AM

Keep at it!! What show are you shooting for? Hey didn't I see you at Nancy's camp in Boston???

Thanks Shawn! Yes, you did see me there. I'm shooting to be ready for Nancy Andrew's show INBF/WNBF Northeast Classic on June 5th followed by Robert Fulton's INBF Natural CT on 6/19 and then the super pro qualifier Hercules Championships in NY on 6/26/2010.

sjschumaker

04-01-2010, 11:16 AM

I will see you at Nancy's show and maybe the Hercules too. My wife and I are starting our season with the Buckeye Classic here in Ohio in two weeks and plan on finishing with Nancy's show and then maybe the Hercules too. Best of luck to you! Hopefully we will share the pro stage later this year or early 2011!

Jayd56

04-02-2010, 09:51 AM

Jayd56

04-05-2010, 06:29 AM

I've been eating pretty clean and burning around 5000 calories a week for the last 4 weeks. This weekend, the wheels came off! I guess it was time to rotate the tires ;) My daughter received 4 Easter baskets and my hand was found in ALL of them. By the end of Sunday, I found myself throwing out a ton of junk and sorting thru the rest. I'm down to 8 weeks of dieting and have several pounds to go! It's going to have to be 100% clean the rest of the way if I plan on making it in time.

I've set myself up for success and have all the pieces in place to make it happen! I've got my meal plan adjusted and ready to go. I've got a workout plan in place that is definitely working with morning runs starting this week. Now my head is on right and I'm focused on the finish line!

I know the mental battle will be the toughest obstacle. I'll get there; I just hope I have enough time to make June 5th.

Jayd56

04-08-2010, 09:08 AM

The weight has been coming off slowly and I've noticed a few things along the way. Most notably is the size I've picked up in my back this off-season. I was positioned in the side relaxed pose and noticed how much wider my lat was. I practice posing for 5-15 minutes a day. I work on form and squeezing certain body parts. Positioning my feet and locking down the legs is the first part of posing. Even the chest, legs and glutes look bigger! Everyone has there own ideas but knowing what the judges want to see is critical! "Lat Spread" was my weakest pose last year, partly because they weren't big enough, but I have more confidence with the pose because of the practice. When I get down to 185, I'll be at Fulton's Fitness in Milford, CT on Tuesday and Thursday night's for real prep! Robert Fulton puts a group of us through a posing workout (buckets of sweat are collected) and I always leave there with more knowledge and feeling better prepared! The key to posing practice is to squeeze the excess water from your body and get more comfortable with the proper positions.

I'm curious at what my competing weight will be this year? I look bigger and stronger! How that translates will be the true testament.

Jayd56

04-14-2010, 10:04 AM

The toughest part of getting ready for a show is locking in on eating clean with the right balance of macronutrients every day. With a wife that loves to bake and a mother-in-law that likes to cook the Italian way, every day is a challenge. I'm done with the cheats, mental break downs and bad eating habits! It's time to step up or go home and I'm focused on a 1st place trophy and Pro Card!

My workouts have been strong and intense and I'm still seeing muscle gains, so I want to be careful to not loose too quickly. I need to keep my energy levels up at work and at home, so I need to eat right. At 195, the mistakes I've made haven't killed me, but I have some way to go to be ready for a show. Cardio will be the key. I'm going to start running 2-4 days a week. It's always been the quickest way for me to loose weight. Posing classes at Fulton's 1-2 nights a week will start when I'm at 185 pounds.

My brother just got back from Florida, so we're both at the point where we need to bring it. Mike Paccione is also starting to cut, so we're all communicating and keeping each other honest the rest of the way! It's great to have this kind of support group!

Get 'er done!

Christian20

04-14-2010, 10:31 PM

tdinh

04-16-2010, 03:50 AM

good luck on your cutting. I am doing the Natty Mr Wisconsin one week from tomorrow, and is pro qualifier-- hopefully I have done my home work for that elusive card.

Jayd56

04-16-2010, 08:41 AM

It looks like your on track in all aspects. I want to compete one day, but I dont know where to start and I am not sure if I have potential. Im 20 years old and I have been lifting a little over 3 years now. I hope one day I will have more knowledge of the sport so I can compete.

Thanks for the encouragement. It's a difficult balance between work, life, exercise and eating right but it can be done. I'm sure if you put your mind to it, you'll get there sooner than you think!

Jayd56

04-16-2010, 09:32 AM

When I competed in my first competition last year at the Mid America Pro AM in Indiana, my biggest downfall was my comfort level with posing. The judge would call a pose and I would have to think way too much and took too much time getting into position. By the second show at Naturalmania in NY, I took first with ease. I was comfortable in the positions, I knew what I wanted to do and I showed that confidence on the stage!
The biggest difference was the amount of practice from the first to the second show.

This year, I've taken a different approach to preparing for a show. My workouts remain a constant with more Yoga X and cardio to get leaner, increase flexibility and strengthen the small stabilizer muscles. My diet is getting more strict and precise, cutting out the cheats and being disciplined and timely with my meals. Posing is something I make time for every day. Taking 5-15 minutes before a shower, after I get home from work, getting ready for bed or after a quality workout! Work can sometimes consume days or weeks, but making time for something that can be done almost anywhere is easy. I may not always like what I see and use that as motivation to push harder!

In my business, tax season makes for long, busy days. Yesterday was no exception. I started the day at 6AM and didn't get home until 8PM. It left me no time for a workout and exhausted. After a good night sleep, I got everyone ready for the day and went to take a shower. Fifteen minutes to pose and fifteen minutes to shower and dress for the day. In those 15 minutes, I noticed I need a tan LOL, but my legs are huge! I can't wait to bring these monsters to the stage! I've still got work to do, but look out. I'm not that far away and feel really solid about my chances this year.

LuckyDog

04-16-2010, 07:24 PM

I wandered on her to entertain myself and who would have thunk I'd find such a gem!! So glad to hear you are rocking ad rolling. Sounds like you are working hard to balance sport and home. I can't wait to see you and catch up! Know I'm rooting for you and if you need anything...........

Jayd56

04-19-2010, 08:13 AM

Over the last several weeks, I've been doing what I can do to cut and haven't been as strict as I would like. My twin and I have been doing the same thing. We've been eating clean most of the week and then having a major breakdown, mostly after a low calorie day with a high calorie burn. We also haven't been reporting in on the scale to each other. Last year, each morning, we would send a text with a weight and how we felt. This morning, we agreed to hold each other accountable. I believe Mike Paccione is also on board and will give us hell if we don't want to listen. I still want to be in the 180's by the end of the month and will do what I can to get there!

Jayd56

05-03-2010, 10:45 AM

I've been using Optimum Nutrition's Gold Standard 100% Whey strawberry and 100% Casein creamy vanilla for my meal replacement shakes because it is what is says, nothing else added! The taste is okay if mixed with the right ingredients and there is no question to the quality.

At the end of 2009, I started taking Gaspari's SuperPump 250 pre-workout with Muscletech's Nitrotech Harcore post-workout. I had been taking Nitrotech Hardcore vanilla cake batter for well over a year with solid results. After a little over a month of taking SuperPump 250, I was hooked. I love the way I feel during a workout and wanted to try more of Gaspari's product line. I was running low on the Nitrotech Hardcore and decided to switch to Gaspari's Size-On pre-contest formula. I'll never go back! The results were outstanding! I take 1 scoop of SP 250 with 16 oz. of water 30-45 minutes before lifting and 1 scoop of SizeOn pre-contest with 25 oz. of water during my weight workouts. I also try and get a meal within 30 minutes of completing a workout to "feed" the muscles.

Because of the success I've had with Gaspari Nutrition, I decided to try more. I called Gaspari and found them very helpful and informative. After a lengthy conversation and a few sample packets, I decided to try Real Mass -chocolate ice cream and MyoFusion - milk chocolate. The Real Mass was very tasty by itself but since I'm trying to lose weight, I decided to give MyoFusion a longer look. I bought a 5 lb container and it was worth it! I've tried several combinations so far and love the results. The milk chocolate is so good; you can mix it with just water.
My favorite shake: 1/2 serving (1/4 cup) quick oats mixed with 1 cup water. Microwave for one minute on high to soften the oatmeal. let stand for a few minutes then add crushed ice, one scoop MyoFusion with frozen fruit (Banana, strawberries or blueberries) I like it with the blueberries because of the antioxidants'. Add more crushed ice and water and blend.

sjschumaker

05-03-2010, 12:46 PM

Sounds like everything is going well with the prep. Good info on the supplements.

Jayd56

05-10-2010, 08:01 AM

I've taken the last 2 weeks to rest and recover from the heavy lifting I've done over the last seven months. It's time to take it back into full swing with the keys to the next phase: fat loss, flexibilty and muscle retention.

Let me touch on all 3.

Fat Loss - I've been eating mostly clean without much cardio over the last seven months focusing on gaining muscle mass through high intensity 5-7 day / week weight lifting programs. Unfortunately, I've gained a few pounds by not eating clean and avoiding any hard cardio. Diet will be critical (5-7 clean meals/day). I will touch on my diet in as many posts as I can write.
In the next phase, I will have 3 days lifting, 1 day abs/core and 3-5 days cardio (P90X - Kenpo, Yoga and Plyometrics). My cardio days will be Monday, Wednesday and Friday and weekend mornings. Some days, I may replace the DVD's with a run (intervals for Plyos and distance for Kenpo).

Flexibility - I've lost range of motion (ROM) by not stretching and doing very limited ROM excercises in an attempt to add size to my frame. In the next phase, Yoga X is a must once a week to regain small muscle control and flexibility in all my joints. Kenpo, Plyo X and running will also loosen up my stiff hamstrings and help with increased body control.

Muscle Retention - The key to all this hard work! Last year, I was learning while I was cutting and lost too much muscle mass because I kept the calories too low. This year I'm going to take it slow, listen to my body and stay strong!
I'm cutting back to 3 days of weight, lifting per week. Lifting days will need about one to one and a half hours per day with 10 minutes warm-up cardio to get the heart rate elevated before lifting.
The muscle groupings will be: Workout 1 - Legs and Back, Workout 2 - Chest, Shoulders & Triceps and Workout 3 - Back, Trap and Biceps.

The weekly order looks like this:

Monday: Kenpo X, Group Kick or a run.
Tuesday: Workout 1 - Legs & Back
Wednesday: Yoga X or morning run / Ball game at night.
Thursday: Workout 2 - Chest, Shoulder & Triceps
Friday: Plyometrics or Track (interval training) 100-200-300-400-300-200-100 at 80-100%
Saturday: Workout 3 - Back, Trap and Biceps
Sunday: Core Synergistics, Ab Workout with jump rope or light distance run.

Jayd56

05-10-2010, 08:33 AM

I felt it appropriate to hit the restart button and start from here. New workout, solid approach and accountability.

Monday:

5AM wake-up, one snooze
5:15AM - 2 BCAA capsules and multi-vitamin with 20 oz water.
5:45AM - Group Kick - at Healthtrax (800+ calories burned)
7AM - Prep meals for the day.
7:30AM - Breakfast - 7 egg white omelete with part skim mozz. and small tomato, 1 slice rye bread, coffee with coffee mate - low fat.
11AM - Shake - 1/4 cup instant oats, one serving Gaspari Myofusion protein powder, 1/2 serving Wymans' frozen blueberries, crushed ice and water blended.
1PM - Lunch - 3.5 oz sweet potato, 4.1 oz. chicken and 3.9 oz broccoli.
4PM - Apple and Pure Protein chocolate peanut butter Bar 50g.
6PM - 3.2 oz Basmati Brown Rice, 3 oz steamed spinach, 1 oz chicken, 2.5 oz pork tenderloin
8:30PM - Chobani greek yogurt peach cup with 1/2 scoop ON's 100% casein protein creamy vanilla

sjschumaker

05-10-2010, 02:04 PM

I love the details in the log. I have been working on flexability also, got real tight in the last year or so. Just a few weeks to go.

Jayd56

05-11-2010, 08:14 AM

The days aren't long enough. I had to get up at 5AM to get all the food prepared for today and the week. I try to make enough of something every time I cook for at least a couple days worth. Example: I'll take 1-3 large sweet potatoes and cook them in the microwave then skin and chop them up for the week.

I had 16 oz. of water as soon as I woke up with a multi vitamin followed by a cup of coffee with coffeemate. Needed 2 cups this morning.

7:30AM - 8 egg white omelete with part skim mozz and small tomato. 1 slice of rye
10:30AM - 1/4 cup oats, scoop of Myofusion milk ch. and wild frozen blueberries
12:30PM - 3.2oz basmati br. rice, 4.1oz pork tend.,45g soy beans, sm tomato, 2oz broc
3:30PM - 3.4 oz. sweet potato, 4.1 oz chicken breast and 5 oz steamed spinach
4:30PM - Gaspari Superpump 250
5PM - Gaspari SizeOn pre-contest formula
6:30 - chobani strawberry with 1/2 serving of powerbutter

Jayd56

05-14-2010, 07:14 AM

I've had a solid week burning over 4000 calories in 5 days while keeping the calorie intake under control. My cell phone broke last week and the contract was up for renewal 2 days later (funny how that worked out). Verizon is offering a special on the Motorola Droid, Buy 1, get 1 free but you need to sign up for internet with the phone. I was reluctant but was informed about all the free applications and amazing capabilities.
There is a free calorie counter app. that has just about every food and supplement available. Most sites charge $20+ a month for this software. I've been using it since Tuesday so I thought I would share the information.

Tuesday May 11th -
Calorie Intake 1,842 - 3166 calories used = -1,324 net calorie deficit
Breakdown - 42g Fat / 169g Carbs. / 186g Protein

Wednesday May 12th -
Calorie Intake 1,917 - 2,651 cal. used = -734 net calorie deficit
Breakdown - 50g Fat / 183g Carbs. / 191g Protein

Thursday May 13th -
Calorie Intake 1,967 - 2,900 calories burned = -933 net calorie deficit
Breakdown - 42.5g Fat / 198g Carbs. / 195g Protein

The software has a food diary, exercise diary and weight tracker. All the important data I need to stay focused and lose weight is right on my phone.

Jayd56

05-17-2010, 11:34 AM

I hit the reset button last week and took a different approach to my diet and workouts. The 5,000+ calorie burn week was a big positive. My body feels better since I cut back on the number of weight workouts. Eating habits improved, but still need to be better.

Since I made a good transition into the new workout and feel better about my mental approach, I thought I would note a few of the changes I made this week.

Planning:

I realize I'm no different then anyone else. If I have food ready to eat or prepped to cook, I'm less likely to be caught in a binge. I spent Sunday doing the household chores and instead of sitting on the couch watching the Mets lose again, I started cooking for the week. I started by grilling the boneless skinless chicken breast and pork tenderloin. While that was cooking, I steamed broccoli and cut up sweet potato fries, enough for a couple days. I also cut up a large vidalia onion and a container of mushrooms for the week. My wife made a homemade tomato sauce and I made 2 dry cups of Basmati brown rice.
Once the meat was done cooking, I cut it all up into little bite size chunks. Now that most of the food is ready, here's what I'm doing today.

Mondays meals made easy:

(60calories)5:30AM - One chocolate rice cake with multivitamin and water
5:45AM - Kick class - (773 calories burned)
(431 calories)7:30AM - 8 Egg white (11.25 oz.) omelet with 34g part skim mozz., 2.1 oz tomato with 1 slice pepperidge farms' 15 grain bread and coffee with lowfat coffemate.
(312 calories)10:30AM - 1/2 quick oats mixed with water, crushed ice, Gaspari Myofusion and 1/2 serving of Wymans frozen wild blueberries, Blended.
(302 calories)1:00PM - 1/2 serving Basmati brown rice, 3.5 oz. pork tenderloin, 3.5 oz. tomato sauce with 2 oz. mushrooms and 2.5 oz. onions sauteed.
(237 calories)4:00PM - 4 oz. grilled chicken breast, 3 oz. sweet potato fries, 4 oz. steamed broccoli.
(207 calories)7:00PM - Chobani greek vanilla yogurt 1 serving, BSN lean dessert ch. fudge 1/2 serving, 1.5 oz fresh raspberries

According to my calorie counter: 1,549 FOOD CALORIES - 2,704 CALORIES USED =

NET CALORIE DEFICIT -1,155

Breakdown: 1,549 calories - 26.74 g. fat, 160.81g. carbs, 164.41 g. protein

If needed, I'll add a ON 100% casein shake before bed
it would add 120 calories - 1 g fat, 3 g carbs and 24 g protein

Tuesdays meals will be packed and ready tonight.

Jayd56

05-18-2010, 12:56 PM

I'm pushing it now! Its crunch time and I'm going to be smart throughout the week. Everyone has a tough time managing on the weekends, but the week should be easy! I packed my meals in less than a half hour last night and was ready to go at 7AM. I'm going to try and keep the calorie intake at 1500-1800/ day from Monday to Friday with either Saturday or Sunday having a carb-up meal. It's easy to keep everything constant if you deal with the same combinations and just tweak the add-ons. Yesterday I had my rice and pork dish with tomato sauce and today I added onion powder, black pepper and soy beans instead. I'm trying to get my protein level closer to 200g/day which has been a challenge.

Today's breakdown:

7:30AM - 11.25 oz egg whites (8 jumbo eggs), 1 serving part skim mozz., 2 oz fresh campari tomato, 1 slice multi grain bread and coffee with low fat coffeemate
10:30AM - 1 serving Gaspari Myofusion milk chocolate, 1/4 cup quick oats and 1/2 serving frozen blueberries
12:45PM - 1/2 serving basmati brown rice, 2.7 oz pork tenderloin, 47 g. soy bean (edamame), 2 oz mushrooms, 2.5 oz sweet onions with a lo-carb Monster energy drink
3:45PM - 4.5 OZ Grilled Chicken, 3.5 oz. sweet potato and 3.1 oz steamed spinach
6:00PM - Gaspari SuperPump 250 - 1 scoop
6:30PM - Legs and Back Workout - with Gaspari SizeOn (1 scoop) with 28oz water.
I'll take 2-3 capsules of BCAA's immediately after my workout
8:00PM - chobani vanilla 1 serving, half serving PowerButter and fresh strawberries 2.4 oz.

Total calories - 1,645 - 35.36 g fat, 153.25 g carbs, 173.76 g protein.

Note, my range is 40-50g fat, 150-200g carbs and 200 g protein
I tend to run my fats low when I want to lose quickly but I learned not to cut the carbs to low. Never run low on protein! It's our life-blood!

Wednesday will be a higher calorie day with Yoga in the morning, soccer after work and a ball game at night.

sjschumaker

05-20-2010, 06:02 AM

You are SOLID planner. Keep on it man and be patient.

Jayd56

05-20-2010, 10:18 AM

I'm loving the new program and calorie counter as they allow me flexibility and TIME, something I never have enough of. It's been 10 days in a row where I've been at a calorie deficit and I'm feeling strong and confident! The weight is coming off and I have energy, which is critical. This year, I'm not afraid to eat and know the best time of day to feed the hunger is morning into afternoon, tapering off into the evening. So far, the biggest drop has been off the abs. I know I have a way to go but I'm pushing through.

Today, I had to get up a little early to prep some food because I ran out of cooked chicken. I'm cooking for the whole family now! That's right, my wife and daughter are eating better too! It makes getting up to prep more rewarding! I took 3 raw chicken breasts, cut them into cubes and put them into a stir fry pan with onion powder, garlic powder and canola cooking spray.

Todays meals:

8:00 AM - 8 egg white omelet with part skim mozz and black bean & corn salsa. Rye/pumpernickel swirl bread and a 16oz cup of coffee with low-fat coffeemate.
11:00AM - 1/4 cup quick oats, 1/2 cup frozen blueberries and 1 scoop Gaspari Myofusion.
1:00 PM - 1/2 serving Basmati brown rice, 4 oz homemade tomato sauce, 1.3 oz mushrooms, 2.5 oz chopped onions and 4.5 oz of chicken. Rockstar Blue zero carb
4:00 PM - 4.5 oz chicken, 3.5 oz sweet potato and 4 oz of green string beans
6:00 PM - Gaspari SP 250 - 1 scoop - 16 oz water
6:30 PM - Gaspari SizeOn - 1 scoop - 32 oz water sipped throughout the chest, shoulder and tricep workout.
8:00 PM - ON 100% Casein protein powder creamy vanilla, 2.5 oz fresh strawberries, 2 tbsp. Bell Plantation's Powdered Peanut Butter (PB2) with crushed ice and water.

1,628 calories - 22.22g fat, 154.56g carbs and 184.56g protein

Jayd56

05-25-2010, 09:36 AM

Life can throw a lot at you. I've come to the belief that I won't be ready until Dr. Joe Klemczewski's show "2010 INBF Mid America Pro/AM Advanced Pro Qualifier" on July 31st at the earliest. I need to take the weight off slow and if I rush myself, I'll lose too much muscle on the way down. I would have loved to have competed in the Northeast Classic in Worchester, MA at the beginning of June or the "2010 Natural Connecticut" on June 19th but I realize there just isn't enough time. Both shows should prove to be very exciting! I plan on attending both to take a look at the competition and support the friends I've made in this incredible sport. I'll also use the events to help motivate me to be ready for what lies ahead.

After a solid week of weight loss last week, I had a mini break over the weekend and went back at it again on Monday morning. The amazing part of this process is if you are focused and disciplined, one semi bad day can be washed off relatively quick. I've changed my meal plans slightly this week as I'm still trying to get to 200 grams of Protein per day.
Here's a look at what I did on Monday:

Meal 1: 10 jumbo egg whites, 1 serving sargento reduced fat cheddar cheese, 2 servings organic black bean & corn salsa, 1 slice rye/pump swirl bread and 2 coffees with low fat coffeemate.

Meal 2: 1/2 serving quick oats, 1 scoop Gaspari Myofusion milk ch., and 1/2 serving frozen wild blueberries, crushed ice and water (blended)

Meal 3: 1/2 serving basmati brown rice, 3.9 oz. pork tenderloin, 2.5 oz. cooked asparagus and 2.1 oz. steamed green string beans

Meal 4: 3.5 oz sweet potato, 3.5 oz steamed spinach and 5 oz. chicken breast

Meal 5: 1 heaping scoop ON 100% casein protein creamy vanilla, 1/2 serving PowerButter, 2.5oz. fresh strawberries, crushed ice and water (blended)

1617 total calories, 30.5g fat, 139g carbs and 179g protein

Jayd56

05-25-2010, 12:37 PM

Monday was a good look at what I'm trying to do on an off day (cardio or light exercise). Today, I need a bit more calories but not too much.

Meal 1: 10 jumbo egg whites, 1 serving reduced fat cheddar cheese, 2 servings organic black bean and corn salsa, 1 slice rye/pump swirl bread and 3 cups of coffee throughout the morning with coffeemate.

Meal 2: 1/4 cup quick oats, 1 scoop gaspari myofusion and 1/2 cup frozen blueberries with crushed ice and water.

Meal 3: 1/2 serving basmati brown rice, 4.2 oz. pork tenderloin (seasoned with Mrs Dash), 2.5 oz mushrooms and 2.1oz onions. I sautee the mushrooms and onions in about 1/4 serving olive oil with pepper and garlic powder.

Meal 4: 3.5 oz sweet potato, 5 oz. chicken breast, 2.5 oz steamed spinach and 3 oz cooked asparagus.

Gaspari SP 250 - pre-workout
Gaspari SizeOn pre-contest - during workout

Meal 5: 1 serving Optimum Nutrition 100% casein protein, 2.5 oz strawberries and 2tbsp.(1/2 serving) PowerButter with crushed ice and water

1754 total calories - 36g. fat, 152g. carbs, 191g. protein

Jayd56

06-03-2010, 10:48 AM

Yeah, it's hit or miss. Holiday weekend came and went and all the weight I was able to get off over the week came right back. Took in too much sun on Monday and had to take Tuesday off. I seem to be recharged and focused, let's hope it lasts!
Wednesday morning I got up a little early, feeling much better, prepared meals for the day. After looking at the meal plan and finding out I had a window of free time after work, I decided to get caught up and get that Back and abbreviated Leg workout in before a ball game at 7:30.

Wednesday's Diet and Exercise:

7:30AM - 8 jumbo egg white omelet, 1 serving reduced fat mozzarella cheese, 1 campari tomato, rye/pump swirl bread and 2 cups of coffee with red. fat coffee mate

11:00AM - Gaspari MyoFusion protein powder (1 scoop), 1/4 cup quick oats and 1/2 cup wyman's frozen blueberries.

1:00PM - 1/2 serving basmati brown rice, 2.5 oz beef tenderloin, 2 oz. pork tenderloin, 2.5oz mushrooms, 2.5 oz diced onions, pump-spray olive oil about 1/4 tbsp. with pepper & garlic powder.

3:45PM - 4 oz. sweet potato, 4 oz. steamed broccoli and 5 oz chicken breast (I ate about 1/2 of the meal)

4:15PM - Gaspari SuperPump 250 with 12 oz water

5:00PM - Back & Leg Workout with Gaspari SizeOn pre-contest formula and 24 oz of water thru-out the hour, 681 calories burned

6:00PM - second half of 3:45PM meal

7:30PM - Softball game -686 calories burned

8:30PM - Chobani nonfat strawberry greek yogurt with 2 tbsp powerbutter

10:00PM - Optimum Nutrition 100% Casein protein powder creamy vanilla with 1/2 cup blueberries, crushed ice and water.

Total calories consumed: 1935 - 48g fat, 165 carbs, 195g protein
Calories burned: 681 + 686 = 1367

It puts me at about a 1300 calorie deficit.

Another double planned for today.

Track in the morning: 6AM
one lap warm-up
all sprints done at 80% with good form
100M(meter) sprint, 100m jog, 200m sprint, 100m jog, 300m sprint, 400m jog, 400m sprint, 100m jog, 300m sprint, 200m jog, 200m sprint, 100m jog, 100m sprint
1 lap cool-down

Interval training - 25-30 minutes (400+ calories burned) - the fat will drip off!

Jayd56

06-08-2010, 12:44 PM

I've taken a more focused approach to my workouts, diet and weight loss goals. I've been working with this new workout plan for close to 4 weeks and have started to really get the hang of it. I've watched my resting heart rate drop to around 50 BPM from the increased cardio. The cardio has become a little more consistent and the cheats have been almost elliminated!

This is how I've made adjustments:

Monday: 5:45AM Group Kick, Kenpo or run
Tuesday: Legs & Back
Wednesday: morning Yoga X / Ball game (night)
Thursday: Morning Interval training (track) / chest, shoulders and triceps (night)
Friday: Plyometrics or Core Synergistics morning
Saturday: Back, Traps and Biceps
Sunday: Abs and cardio

This makes for exercise everyday and 2-3 doubles per week. My calorie burn will be 4500-6000 per week.

Adjustments will happen every week, but this is my blueprint. I have a make-up ball game tonight and no game on Wednesday. My adjustment was to double up on Monday, nothing but the ball game tonight and make Wednesday interval training at the track in the morning and chest, shoulders and triceps at night. This allows me to bump Yoga to Thursday and do the back, trap and bicep workout on Friday. Saturday will be cardio and abs and the weekend will be open for yardwork and other fun activities.

Of note: On double days I'm increasing my carbs from 175g to 200g and taking in at least 200-225g of protein. Don't forget to drink a LOT of water!

Jayd56

06-10-2010, 04:35 AM

I never figured out how to successfully diet. I've learned a lot over the last few years and I can hopefully say I will never stop learning. I've tried starvation diets (running low calories with no exercise) and a variety of low carb diets with plenty side effects. Last years prep for competition was rushed and I was overloaded trying to learn about dieting properly with a mixed outcome. I didn't know how to implement a carb-up day, so I just skipped them. Not good! The side effects were costly. I got lean enough to win a show but at the cost of loosing most of the new muscle gained and destroying my metabolism. It took over a month of carb loading to fix my metabolism and testosterone production.

After a successful week of clean, calculated eating, it's time to have a "carb-up" day. This process is a bit dynamic and I'll learn through trial and error. Each person is different and responds better or worse to different foods.

My diet macro nutrients are: 40-45g fat, 175g. carbs and 200g protein. On a "carb-up day" I want to keep the protein and fat the same and increase carbs with clean food sources (extra sweet potato, oatmeal with raisins, 12" sub and tortilla chips, etc) but not a lot of sugar or saturated fats. For me, my carb-up day will be 250-275g of carbohydrates. Most of the extra 75-100g of carbs will come in one meal and the rest will be spread out earlier in the day. I'm shooting for Friday and will post what I do, once I plan the day. One thought is a few sushi rolls, mmmm.

Jayd56

06-14-2010, 10:00 AM

My twin and I have been competitive our whole lives. Who's taller, stronger, faster...? It's been a lifetime of I did this, can you do better. There has always been support for one another and I believe it has made us into the men we are today.

My brother has been working with Team K for several years. When we discussed how this year might go, we addressed working with Dr. Joe Klemczewski "The Diet Doc" together. Having a nutritionist who understands what it takes to win in your corner and has had amazing results is something we felt could only help us attain our goal: The first "twins" to receive Pro Cards in Bodybuilding.

The first full week working with Dr. Joe, I lost 3.5 lbs. I want to slow down the weight loss to 2-3 lbs maximum per week. We don't want to lose muscle cutting too quickly. I find Joe has the tools and knowledge to give me that mental edge while trying to stay focused on my goals. It's easy to get sidetracked and not know how to approach certain situations. Dr. Joe is there as a resource and offers helpful ideas along the way.

We'll see if I can keep it up.

Jayd56

06-17-2010, 08:45 AM

Certain things are out of our control. I had a banquet to go to the other night and didn't plan on eating there. The way everything happened, I had to put something on my plate. It was buffet style, so I was able to be selective and stay away for the eggplant parmesan (Yum). Mixed vegetables and chicken marsala. It was cooked in fat and loaded with salt. I knew the next day would be tough on the scale! Sure enough, I woke up at 194, almost 2 extra pounds in one day. It was most likely water retention from the sodium because I was still at a calorie deficit for the day.

Today I weighed in at 191.8, which is a 1/2 pound drop in three days. I'm looking for a 2-3 pound drop per week and still trying to find the right formula, but we have to listen to our bodies. I find that if I drop too low for too long, it always ends in a binge! So, I'm trying to stay ahead of that mistake which has been the most difficult part of the process. It's the number one reason diets aren't successful. That feeling of hopelessness as you give into your cravings is demoralizing!

So, to remind all that read my posts, be selective in your choices and control your diet, don't let your diet control you!

The workouts are just as important. Last year, I got up every morning and went for a run. Yesterday was an off day in the gym but did Yoga in the morning and had a ball game at night. I woke up this morning a little sore and was scheduled to go far a run at the track. I skipped the run, knowing I'll get a hard 10 minutes cardio in before my workout tonight. I'm also aware, Friday is Plyometrics in the morning and I'll need my legs to be ready. So, rest and recovery has to be a part of the process! Don't sacrifice letting the muscle repair just to get in that workout. My body will feel better for it and the scale shouldn't suffer if I adjust the calories (double day's 200g carbs, single days 175g).

Jayd56

07-12-2010, 09:34 AM

It's been a few weeks with Dr. Joe and I think we're still both feeeling each other out. I have my opinions, right or wrong, and he has his. I lost so much muscle last year when I was cutting that I've been reluctant to diet too hard which has crushed my consistency. It's the mental game that has to won to be successful, no question.

That said, I like where I'm at. Ready to drop down to 180-85 and 4-6% Body Fat (BF)! It should be my base weight and I believe that I can hold and drop the weight now that I have more information. Everyone reacts differently to food, stress, workouts, etc... It's a balance that constantly needs modification.

I finally listened to my body the other day and realized my workouts are too intense at times to just stay to a static diet of 175g carbs, 200g protein and 40g fat. When I do doubles, my carbs go to 200g and proteins closer to 225g while leaving fats between 40-50g. I've been following that pattern consistantly for a week and have seen the weight loss I'm looking for without the side effects (fatigue and lack of energy). I'm going to stay on this pattern for another couple of weeks and see where I get.

The goal is to compete in September, if I can do it right. I will get on stage but only in peak condition! Now, I just need to stay consistant and string a few weeks together.

Jayd56

07-15-2010, 09:05 AM

It's a tough balance that takes self-control, that I tend to lack at times. When I eat something "bad", I feel the need to indulge because when will I get another chance to eat that again, right? The same thing with a carb-up day. My body get's the boost or "carb high" and I want more.
It's been brutally dry and HOT for 3+ weeks and it was nice to get a good patch of rain Tuesday which got me going in the kitchen after work. I've been wanting to make a big batch of tomato sauce for weeks but it's just been too hot. With the rain, it cooled down enough so I got changed and got to work.
Every Wednesday, I play ball after work, so it's a good day to plan for more food. I've been working on the "carb-up day" for a month with little success. The sauce gave me a pasta meal to give my body that insulin spike without having to take in a bunch of sugar carbs. I kept my meals pretty constant but instead of a protein bar and apple before the game, I had a serving of ravioli with sauce and pork tenderloin. I was stronger and more alive at the game than I've been all year! Meal spacing was the tough part but it seemed to work.
Each day we should learn a little something new about ourselfs. Look and pay attention to your body and it will tell you what you need to know.

dlgang

07-19-2010, 11:01 AM

Jayd56

07-19-2010, 02:27 PM

Your posts here are great JayD56!...I'm doing similar stuff (you can see it in my BLOG) but you are on a whole other level! Keep posting...you are doing a tremendous service to those trying to control their weight/bodyfat/muscle.

Thanks! I'm trying to be as informative as possible since there is so much to know. Good luck and stay focused. You'll get there before you know it, just be patient!

Jayd56

07-19-2010, 02:47 PM

I finally broke 190 last week! It's been a slow process but I feel much better this time around. I'm trying to go at a 1-3 pounds per week but I'm not drawing a line in the sand to say that's where I have to be. I'm trying to hold onto new muscle and maybe even grow a little while I'm losing bodyfat is the goal, however long it takes!
That said, I do need to kick it up a notch with a little more cardio. My last workout had 2 back workout days. This time, I'm putting in 2 chest days to do a little extra work up front and give my back a bit of a break! The breakdown looks like this:

Monday: Chest, Delts and Trceps
Tuesday: Core and cardio (interval training)
Wednesday: Softball or Beach Volleyball
Thursday: Back and Legs
Friday: Chest, Trap and Bicep
Saturday: Core and cardio (interval)
Sunday: Yardwork, swimming and tennis (day of leisure)

185 is the next short term goal. Looking to break that mark by the end of the month~

Carla Hampshire

07-21-2010, 06:08 AM

Good job on reaching your goal Jay! Now on to the next one!!!
Looks like a winning set-up! All the best as you move forward!

I finally broke 190 last week! It's been a slow process but I feel much better this time around. I'm trying to go at a 1-3 pounds per week but I'm not drawing a line in the sand to say that's where I have to be. I'm trying to hold onto new muscle and maybe even grow a little while I'm losing bodyfat is the goal, however long it takes!
That said, I do need to kick it up a notch with a little more cardio. My last workout had 2 back workout days. This time, I'm putting in 2 chest days to do a little extra work up front and give my back a bit of a break! The breakdown looks like this:

Monday: Chest, Delts and Trceps
Tuesday: Core and cardio (interval training)
Wednesday: Softball or Beach Volleyball
Thursday: Back and Legs
Friday: Chest, Trap and Bicep
Saturday: Core and cardio (interval)
Sunday: Yardwork, swimming and tennis (day of leisure)

185 is the next short term goal. Looking to break that mark by the end of the month~

Jayd56

07-27-2010, 07:59 AM

Weekly Summary:

Monday: Chest, shoulders and triceps
Tuesday: Off Day
Wednesday: Morning run (25 minutes) and (P90X) Ab Ripper
Thursday: Off Day
Friday: Back and Legs
Saturday: Chest, Traps and Biceps
Sunday: Core and cardio - superset combo - interval training

Notes:
The schedule didn't allow for a smooth week but I still managed to get the work done.
I need to get in a little more cardio! This week should allow for another run or two.
Legs Day brought pain! I finished the Back and Leg Workout and could barely move in the morning. My glutes were on fire! "My Logic" - If you're sore on 2 days after a lift, you had a nice workout. If you're sore the next day, better kick up your protein and stretch because you killed it! This is that workout when you're in a set and you feel exhusted, you find 5 more reps, somehow.
It was tough getting that chest workout in Monday morning with only one day off from the last chest workout. Need to have that off day on Sunday!

I was able to meet Rich Gaspari on Friday at Chris Mosquera's - Supplement City on 518 Boston Post Road, Orange, CT 06477. Rich is an impressive man! He made mention of a new and improved SuperPump 250 coming out soon.

Jayd56

08-02-2010, 10:45 AM

Well, I was able to lift more in week 2, when I could get the workouts in (still have a core and cardio to get in today). Last week was a partial vacation week, so I did the best I could to hold everything together. We ate out a little which is always hard when working with a diet and cheesecake, ng.

The biggest factor in my motivation, comes down to my twin brother. If he's on target and losing weight, I'm on target and losing weight. After breaking 190 two weeks ago, I saw Mike dealing with factors and knew we needed to push pause, so I maintained. I've been floating between 190-193 pounds and waiting for him to get "locked in." He did it last week and I'm 189.6 to start the week. We spent the weekend around the house, so it gave me time to prep our food for the week. With that done, I can eat clean all week without a sweat. To make the meals for the day only takes 20-30 minutes! The next key for me will be to get down in the mid to low 180's between 5-6% BF. I'm not quite sure what it will take for me to get under 4%, but I'll do everything I can that's within my control.

I would like to get in a little more cardio this week mixed with some kick boxing and yoga. I've got Volleyball on Wednesday and will adjust the schedule for being a day behind for last week. This week shoiuld look something like this:

Monday: Core and cardio (interval)
Tuesday: Morning jog / Chest, delts and triceps at night.
Wednesday: Yoga AM / Volleyball PM
Thursday: Back & Legs
Friday: Core and cardio (interval)
Saturday: Chest, Traps and Biceps
Sunday: KenpoX or rest

Consistency is the key.

Carla Hampshire

08-04-2010, 02:36 PM

You are doing fantastic and now you will be more focused than ever. Hurrah for the dynamic duo! GO FOR IT!!!

Well, I was able to lift more in week 2, when I could get the workouts in (still have a core and cardio to get in today). Last week was a partial vacation week, so I did the best I could to hold everything together. We ate out a little which is always hard when working with a diet and cheesecake, ng.

The biggest factor in my motivation, comes down to my twin brother. If he's on target and losing weight, I'm on target and losing weight. After breaking 190 two weeks ago, I saw Mike dealing with factors and knew we needed to push pause, so I maintained. I've been floating between 190-193 pounds and waiting for him to get "locked in." He did it last week and I'm 189.6 to start the week. We spent the weekend around the house, so it gave me time to prep our food for the week. With that done, I can eat clean all week without a sweat. To make the meals for the day only takes 20-30 minutes! The next key for me will be to get down in the mid to low 180's between 5-6% BF. I'm not quite sure what it will take for me to get under 4%, but I'll do everything I can that's within my control.

I would like to get in a little more cardio this week mixed with some kick boxing and yoga. I've got Volleyball on Wednesday and will adjust the schedule for being a day behind for last week. This week shoiuld look something like this:

Monday: Core and cardio (interval)
Tuesday: Morning jog / Chest, delts and triceps at night.
Wednesday: Yoga AM / Volleyball PM
Thursday: Back & Legs
Friday: Core and cardio (interval)
Saturday: Chest, Traps and Biceps
Sunday: KenpoX or rest

Consistency is the key.

Jayd56

08-05-2010, 12:45 PM

Thanks Carla! We'll do our best and forget the rest. The focus has to be there to get lean and hard enough.

You are doing fantastic and now you will be more focused than ever. Hurrah for the dynamic duo! GO FOR IT!!!

Jayd56

08-13-2010, 12:06 PM

I've started to become less hung up on the scale, exact macros and more focused on what's within my control: losing weight week to week, keeping up with my water and high intensity every workout!
We've gone camping 2 times this past month and I couldn't keep it clean. There is too much fun tied to food everywhere I go. Smores, ice cream, popcorn, guac. and chips, etc... The biggest part is moderation, which has been lacking at times. We're all human and all of us make mistakes. I know I say to myself, "what did you do?", after each screw-up but we can't let life pass us by while we get ready to get on stage. The sacrifice has to be worth the reward.
I'm doing what my body and mind can handle to this point, which is slow and steady. There will be a point where the mistakes and room for error will go away. When that time comes, I'll lock in for first place and bring my "A" game to the stage. To this point, I've been happy with the drop, but know I'm only 2/3 the way there. The last third will be tough, and then I'll need to find that extra 10% to bring home a Pro card!
My friend, Tyler English (WNBF Pro) just took his first Pro title at the Mid America Pro AM in Indiana, showed me what it takes to win: conditioning, proper diet and confidence. I have all the cards, now it's time to play the game!

Jayd56

08-23-2010, 06:39 PM

Naturalmania in New York is 4 weeks out and at this point, I don't know if I can lose enough in time, but I'm doing what I can. I realize time is running out and Worlds in NY and Monster Mash in Massachusetts are the 2 other shows I would do. Let's keep our fingers crossed that I can get there in time and look the way I need to WIN! I'm feeling more confident in my brother each time I see him and if he's the one that take a title this year, it would be very rewarding. I'm doing all I can. At this point, I'm up to six weight training workouts, 4-5 cardio sessions and 1-2 posing classes a week. I've brought my calories down for now to make an effort at the 170's. If I can lose 3-4 pounds a week, then I could be at weight in 3 weeks. It's going to be tough! Crunch time!

Carla Hampshire

08-25-2010, 07:04 AM

You can do this Jay. Let your passion guide you! Keep the bodybuilding fires burning :)

Naturalmania in New York is 4 weeks out and at this point, I don't know if I can lose enough in time, but I'm doing what I can. I realize time is running out and Worlds in NY and Monster Mash in Massachusetts are the 2 other shows I would do. Let's keep our fingers crossed that I can get there in time and look the way I need to WIN! I'm feeling more confident in my brother each time I see him and if he's the one that take a title this year, it would be very rewarding. I'm doing all I can. At this point, I'm up to six weight training workouts, 4-5 cardio sessions and 1-2 posing classes a week. I've brought my calories down for now to make an effort at the 170's. If I can lose 3-4 pounds a week, then I could be at weight in 3 weeks. It's going to be tough! Crunch time!

Jayd56

09-10-2010, 12:08 PM

To date, I'm 10 pounds away from my competitive weight. I've lost 25 pounds since this past winter and never want to be over 10% BF again! The goal is to watch my diet (calorie deficit 6-7 days/week with one carb-up day), increase my cardio and lift 5-6 days/ week. Last year, I found success after being in my weight range for a little over a month. I want the same time table, so that gives me a month to lose the fat! My twin Mike Falcone, will be competing at the INBF Naturalmania on September 18th, so I would like to drop 5 pounds by next weekend. Then, I'll give my skin time to tighten up and allow my body to take in more calories before the first show.
The 2 shows I'm looking at are the INBF Monster Mash (Pro Qualifier) in MA on November 6th and INBF/WNBF WORLDS (super Pro-Qualifier) in NY on November 13th! These will be the last 2 shows of the year. If I'm ready early, I may do another show, but only if I feel I can win! I've seen too many competitors, throughout the years that I've followed Natural Bodybuilding; get on stage because they picked a show that they wanted to do before they were ready. Dieting for a show takes a toll on the body. I need to be at weight a few weeks before the show, so I can allow for a proper "peek week" going into the show.

So here's the agenda:

Monday: Back & Traps - AM run (30-40 minutes)
Tuesday: Cardio and Core - Posing Class 9PM
Wednesday: Chest & Shoulders - AM run (30-40 minutes)
Thursday: Legs (10-20 minutes cardio pre workout) - Posing Class 9PM
Friday: ARMS (20 minutes cardio pre-workout)
Saturday: Cardio and Core or Core Synergistics
Sunday: Kick Boxing or Yoga

It's going to be an active month, but it's now or next year! Time to kick it into high gear and make this happen!

I've got an ARM workout today! I LOVE ARMS DAY! Carpe diem!

sjschumaker

09-10-2010, 05:06 PM

Keep at it! All the hard work will pay off. Oh yea, I am still following your thread!!

Jayd56

09-12-2010, 06:46 AM

Thanks Shawn! Are you doing anymore shows this year?
Just had a drop and looking to be around 180 by Naturalmania.

Time to kick it up!!!

Keep at it! All the hard work will pay off. Oh yea, I am still following your thread!!

sjschumaker

09-12-2010, 05:46 PM

No more untill next fall. I have some weak points to tend to. Nice and peeled at 180 will be a good combination. You have been working your ass off and I am sure it will pay off soon. I am stoked to see how you do!!

Jayd56

09-17-2010, 11:11 AM

It's been a year since my first win and a lot has changed over this year. I've added size, noticable size! I'm 183.6lbs. and just under 7% BF with a good 10 pounds to go. I would like to get under 180 by some point next week to have a shot at Poughkeepsie but I'm not counting on it, just shooting for that date (Oct. 23rd).
This weekend will be all about my twin brother Mike, who should be able to compete in the Middleweight division. I'll drive into the city in the morning and get him home when it's all done, hopefully with a big trophy and WNBF Pro card! There are several faces I haven't seen and it will be nice to catch up with everyone and get that focus to go the extra distance to be ready for Monster Mash and World's!
I'm dissappointed that I'm not ready but driven to succeed!
Let's go MIKE!!!!

sjschumaker

09-17-2010, 04:15 PM

Good luck to your brother this weekend, take the motivation from his victory and let it drive you to your victory!!

bumbaklat

09-18-2010, 03:32 PM

how do you stomach the oats in your shake....i javent ben able to find a way....ive put them in hot water to soften them up but its still so chunky...the consistency is what gets to me:(

Jayd56

09-20-2010, 06:55 AM

The INBF (amatuer) and WNBF (Pro) moved together this year into one show and it was amazing! I got a chance to see some of the best natural Bodybuilders in the US compete and they were ripped! Mike, MY BRO, looked great but didn't do that well overall. It just goes to show you how tough this truely is! I didn't have any false beliefs going into the show, knowing Mike was just getting down to weight. I know he'll be ready for WORLDS on Nov 13th and if we're ready before that, we'll just hit the nearest show!
It was great seeing Rich Fitter and his wife, Charlie and his wife, Mike Paccione, Tyler English (WNBF Pro), Jim Cordova (WNBF Pro and Mr. Universe!) and countless other friends. Robert Fulton was there with his crew (Fultons Fitness) and it was great to spend time with him and help out where I could on backstage prep. He truely is a special man! Happy Birthday ROB!
Now I know what I need to do. The answer has never been so clear. It's time to kick up the cardio, stay clean with the diet and focus on getting lean enough to win! I'm not going to put a weight on where I have to be (lightweight or middleweight), but I'll know when I'm ready. That said, the program has to change to adapt to the new standards. I'm seperating cardio from my workouts to help with the binge cravings and try to back off a little on the intensity and length of my weight workouts. I have all the muscle size I'm going to have, now it's time to focus on endurance and diet.
5 weeks to get down to weight so I can give my skin a chance to tighten up in time for Worlds and maybe, be ready early!

Jayd56

09-29-2010, 07:49 AM

About 5 pounds and 1% BF since Naturalmania isn't quite what I expected, but I realize it's only been 1 1/2 weeks. The good news: Cardio has been a staple daily, the diet has been more consistent and the focus has never been better! The bad news: I'm 180 today at 6.25%BF and need to be in the 160's at 2-3% BF to have a chance to win and I'm running out of time.
All I can do is be consistent, follow the plan (no more "screw-ups") and keep moving forward or down on the scale. 160's seem real light! I'm not too focused on the weight but the mirror doesn't lie. I have a little bit of fat on my belly, glutes and lower back that needs to go! My diet will be very important for the next month. I'm currently at 200-250g Protein, 150-200g Carbs. and 40-50g of Fat per day. I adjust the numbers based on the workload. If I have a double planned, I'll keep the calories at the higher end of the range. If it's just a cardio and core or just a lifting day with just a warm-up cardio, I'll keep the calories lighter. The most important part is keeping the calories clean, focusing on keeping down the sugar carbs and saturated fats.
The workouts have also changed. Since I've been more consistent with the cardio, the intensity has been more focused to get the most out of these sessions. The lifting workouts have gone in the other direction. Maximum weight is NOT the focus. I've gained what size I'm going to have for the shows. Instead, I'm concentrating on 70-80% max weight with more focus on holding the contraction and squeezing the muscle. I tried to go MAX on a back and trap workout and strained a back muscle last week. It's mostly healed, but I'm not taking any more chances!
As far as fat-burners (thermogenics), I had pretty good results with L-carnitine last year, so I'm going to stick with what worked last year. ON's L-carnitine tablets are 500mg. I'm taking 2 before my cardio sessions and 1 before bed with a glass of water. I may adjust this in the coming weeks, but this is a good starting point. Any suggestion would be appreciated, as I'm not an expert in thermogenics YET!

Jayd56

10-04-2010, 08:58 AM

It's been an interesting couple weeks following Naturalmania in NY. The Pros were amazing and the amateurs came in ripped! I saw what needed to get done and set out to do it! Two weeks ago, I increased the cardio and the diet looked better but I only dropped a pound. Last week, the diet was clean all week and the cardio and workouts were consistent. I dropped a little each day totaling 3.8 pounds net loss! I'm at 177.6 pounds and just under 6% body fat. I see where I need to lose but there is less there to lose!

This week’s goal is to get under 175 pounds and 5% BF! Now, how do I get there? It's going to get harder as I get leaner, so I need to change the game plan. I'm going to keep up with the cardio and try and get in one more interval training session (either sprints on the track or Kenpo Cardio Plus X). I'm also going to spend some time rewriting my lifting workouts to be designed around posing (ie. double bicep pose = overhead cable curls, etc...) I've also taken off the last couple weeks from posing class, so it's time to get back to Fulton's Fitness on Tuesday nights! Tuesday is a core and cardio workout in the morning. I'll do a light version at home so I have enough energy for the night class.

That leaves the diet in place with one or two carb-up days per week, starting today at a moderate carb-up (225g. Protein/225g. Carbs/50g. Fat). I know I have to get lean enough before I can look to increase the calories and think about any other competition but WORLDS on November 13th! Right now, the goal is a little bit each day.

A good support group helps. Members of BB.com, who have become good friends, have helped me every day. The support of my friends and family has also been very encouraging and the help of Dr. Joe to keep me focused on the diet. It's now up to me to make it happen!

davcoo

10-04-2010, 09:51 AM

Rooting for you here in Indianapolis. Good luck and keep up the good work!!

Jayd56

10-06-2010, 12:13 PM

Rooting for you here in Indianapolis. Good luck and keep up the good work!!

Thanks Buddy, it's great to have the support! Going strong into thew finish!

Jayd56

10-06-2010, 12:23 PM

Well, I found out where I was yesterday! My skin is tighter than it was last year and I've definately put on some size! I still need to work on my conditioning and I'm not as lean as I need to be, but I see the progress of 5+ pounds taken off since the last time I went to class. All I can do is stay clean on the diet, stay up with the cardio and lifting and make posing a priority. I've got a month until Monster Mash and 5 weeks until Worlds! That means 2-3 weeks of continued dieting and getting my skin tight to the muscle fiber. I will not diet into peak week (the week of the show), so that gives me to the end of the month to get there. What happens is out of my hands now, I just pray I have enough time. I would kill the lightweights, if I can get there! I've got solid cuts coming through on my thighs and everything is really starting to seperate. Now's the time to get SHREADED!

Jayd56

10-08-2010, 11:40 AM

Well, it's amazing what a couple of days will do. I'm slow and steady getting really ripped! Today was an arms day and, for those that know me, I love ARMS day! I rocked out 15 minutes on the arc trainer (cardio machine) at a high resistance with good pace (200+ calorie burn) then took care of those bi's and tri's! Super-sets: Standing e-z bar drag curls with weighted bench dips (4 sets each), standing alternating DB curls with kneeling tricep kickbacks (3 sets) and standing overhead bicep curls with standing one-arm tricep cable extensions (3 sets). Total 1 hour including the warm-up cardio, then off to work!

I'm down to 175 and 5.5% BF today and looking to drop around 10 more pounds to about 2% body fat. We'll see where I get but that's the goal! I would love to be a lightweight so I don't have to step on the stage against my brother. Where the weight falls isn't up to me though. The scale means very little at this point and it really comes down to the calipers and mirror test. When my skin is glued to the muscle I'll be ready to increase the calories to fill up the muscle tissue and push out the cuts and veins even further!

I've talked in my post and blog about the balance between life and getting ready for a show. Tonight is a perfect example of that balance. I'm going to a wedding of a good friend and I plan on having fun with my wife and friends! I've prepared all week for this night to allow for a carb-up and a "NOT so perfect" meal, and maybe a glass of wine... It is a balance and I'm hoping to be able to find that point of enjoying, but not overdoing a good time!

The importance of a "carb-up" day, done with clean meals, will help boost your metabolism and allow for a quicker drop once you are back on track with your diet. This week would be a perfect example. I had a carb-up day on Monday when I weighed in at 177.6. Tuesday, I was 178.6, but then had a nice drop to 177.2 on Wednesday then 175.2 today. Consistency is the key to effective dieting. Don't lose sight of the longer term goal and don't get hung up on the day to day weight.

Jayd56

10-15-2010, 12:37 PM

Talk about a frustrating week but I found the balance and brought back my focus! The battles we face in life can derail us from our goals. It's up to us to put the train back on the tracks, fill it with coal and restart the engine! Monster Mash may have to wait. WORLDS is the focus and I will do everything possible to get ready! I realize my limitations and TIME is the biggest obstacle. Knowing that, at 174lbs. I still have to lose a little and allow the skin time to tighten up! Can it happen? I feel good about WORLDS but I worry about rushing to show a week earlier... As of now, I have 2 full weeks before I have to make a decision and hopefully I'll find the answer and feel good about where I am.
I have a quality support group, the body needs to repond and I have to stay mentally strong! Could I be a lightweight at WORLDS? Whatever I am, I plan on being ripped! Everyday, the body responds. I'm increasing the cardio and practicing posing almost everyday. It's TIME to BRING HOME THE GOLD! Time to push through the finish line!

Jayd56

10-27-2010, 11:35 AM

Well, it's been a while since I've updated and the weight loss has been a bit slower than I would have liked but Worlds is 2 weeks from this Saturday and I've put it into overdrive! I'm getting there! Each day I see deeper cuts and know it's happening. I'm not as lean as I would like but feel good about where I am and like my chances!
The update: 173 this morning and just under 5% body fat. Not light enough and definately not lean enough, but getting there! I know I'll be in the 160's when I get on stage, but I can't control where in the 160's that will be. All I can do is follow the plan...
I switched workouts this week as I felt I wasn't getting enough cardio in, still! Over the weekend, I did the P90X DVD's (Kenpo X and Core Synergistics) and decided that it would be smart to give the whole series a try at breaking this rut I've been in!
I did the whole P90X program in 2007 and it was the base to which I transformed my body! I remembering starting the program, not even following the nutrition guide (DUMB) and still lost 30 pounds and gained a ton of strength! Why not push the envelop and see where it gets me today?
The Program for this week:
Monday: Chest and Back / Volleyball practice at night
Tuesday: Plyometrics
Wednesday: Shoulders and ARMS
Thursday: Yoga X (AM) / Posing practice at night
Friday: Legs and Back
Saturday: Kenpo X
Sunday: light cardio and AB's

The high intensity workouts on the low calorie diet should be enough without any extra cardio, but if I need more, I'll kick it up next week. One of the keys to avoiding potential binge eating from too high of a calorie burn is not overtraining, especially when trying something new! I'm still practicing my posing every day, but when I can for 15 minutes here and there. I don't want to over do it and make sure my body gets enough rest in the process...

I'll make sure to give a weekend update.

Thanks to everyone for all the support along the way!

Sincerely,

Jay Falcone

Jayd56

11-08-2010, 09:36 AM

All the hard work has paid off and I look great! I'm not as lean as I would like but I'll give it all I have and see how I stack up against 15 Middleweights, including my twin brother!
It's been an interesting journey with plenty of ups and downs. I've learned and grew through this whole process and feel I'm better suited for my future, which could be as bright as I make it.
This week, I will continue to diet, exercise at 80% and keep up with the cardio. I'm hopefull I can get down another 3-4 pounds this week to make it interesting will listen to my body and deal with my limitations.

Peak week started on Saturday where I cut my calories down to 200g protein, 175g Carbs and 35g fats. My water is 1.5-2 gallons per day. I did a 45 minute treadmill workout at 4mph, starting at a 6 degree incline, increasing every 3 minutes by 1/2 degree to 10, then decreaseing the incline by 1 degree every 2 minutes for the last 15 minutes.
Sunday was a bit of a bump up with calories (200 P/ 200 C/ 35 F). I wasn't able to get my cardio in but spent 4 hours cleaning up the yard with piles of leaves! I was starving by the end of the day but fought though the hunger pains, drank some water and went to bed.
Today is a little higher calorie day (200 P/ 225 C/ 35 F). I wasn't supposed to do any cardio other than a warm-up for my leg workout but I wanted to make up for missing cardio yesterday, so I got up and did 26 minutes at 7mph on the treadmill followed by 10 minutes at 6 degree incline at 4mph then 4 minutes without incline at 4mph cool-down. I'll do 10 minutes hard cardio tonight before my Leg workout and that should do it!
Tuesday the calories come back down (200/200/35). I've got 30 minutes of wake-up cardio then posing at night. I should be doing well here and looking much tighter!
Wednesday, I'll update.

Thanks to everyone that has helped me along the way! Special thanks to Robert Fulton (Fultons Fitness), Dr. Joe (the Diet Doc), Mike (my Bro) and my bodybuilding family!

Carla Hampshire

11-27-2010, 06:02 PM