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.