pre contest

Bodyworks

Hi Boss,
I'm pretty instinctive with things like this. If the bodyfat appears to be coming off, don't do additional cv work. It's not really necessary. I have always found in past experiences, that cardio is needed for me to shift the last 15lbs or so of fat. I'll probably start with 30mins cardio, in the next couple of weeks. 8 weeks out is usually when i add it. i'd usually do 30mins walking on the treadmill at around 3 - 4 mph, first thing in the morning (before breakfast). For me this means 4.45 am. I'll increase it week by week as needed. Last time out, i ended up doing 1hr a.m 1hr p.m every day. I actually find that low impact cv like walking, really helps bring out the detail in my legs. Ironically however, it's only when i stop doing the cv, and my legs fill back out, that they look their best. This holds true for pretty much everyone i've talked to. The cardio works the legs regularly, which brings out details but keeps them flat. When the cv stops, the legs recover, and the muscle can then rest and replenish their glycogen and nitrogen stores. This means, that all cv stops at least one week out.

Bodyworks

ok. here's what's changed. from 10 weeks out the diet looks like this;

meal 1: 75g oats
10 egg whites
2 yolks

meal 2: 200g white rice (cooked weight)
250g turkey (pre cooked weight)
meal 3 : same as above
meal 4 : same as above

meal 5: 100g extreme protein in water
75g oats

meal 6 : 250g turkey (pre cooked weight)

meal 7 : 10 egg whites
2 yolks


Not much change. just a gradual progression towards more whole foods in the diet. The overall values haven't shifted much either, pretty much all that's happened is i've reduced carb intake by 50g or so per day, and elevated protein intake by same amount to compensate.
I'm missing my build and recover though, i gotta say. That really was the nicest tasting thing in my day. But it's no longer about taste.

still no cardio, although ab training started this week. three times a week for the last 10 weeks.

the fat appears to be coming off, though i have felt very tired and run down this week. workouts have still been good, still strong too.

when something else changes, i'll update. thanks.

steve flynn

white rice shane?.... im surprised mate..i wont go near that stuff pre contest.. you might aswell tip a bowl of sugar down your throat..

and wheres ya veg mate???...

and ya e.f.a's??



steve

Dee

I find that if you take out the white bun in a Mc chicken sandwich and replace it for a wholemeal bap youll get excellent results.
Oh, and dont forget to get a diet coke instead of ordinary coke.Works a treat.

Bodyworks

never used brown rice. don't like it. see no need to eat it. i use oats, white rice and some green veg. that's all the carbs i use pre contest. always have.

Don't like mcdonalds either !

Had a fun packed week this week. Had a minor tear in both quads 6 days ago. nothing too serious, just caused some water retention and swelling in the thighs. Seems to have healed more or less. Trained legs tonight and no pain so should be back on track soon.

Am i the only bodybuilder in the country who doesn't use e.f.a's ?
it seems that way. I'm too lazy to bother to be honest.

Dee

Ive had a couple of tears in my quads too.Man they are painfull.It took me about 2 years to get the courage to get passed my previous best in squatting when i tore it.Then when i did, i was chuffed to bits.The next week my confidence was up and guess what happened.Yep, pulled it again.Once i reach the 675 mark, its as if my quads just say "you aint going there again".

mel

Hello, I was wondering about the lack of veg too. Does it bloat you?

I have a tricky dilema, I am trying to shed another 3 stone( have lost 6 so far) but trying to build muscle too. I feel too saggy when my muscles aren't pumped! I know the skin takes time to adjust, and it does appear to get tighter each month. When I hit the cardio for an hour or 2 a day the weight drops off quickly, but then I lack the energy to do the weights, and visa versa!

Also my carbs tailor right down as the evening approaches, and I have none after 3.30pmish and I find that it keeps me awake! Even after eating masses of veg and egg whites, tuna what ever I can fill up on. Sometimes just a bite of cheese or bread, settles me down.

I know it is near on impossible to lose alot of weight and build muscle at the same time, perhaps I will have to periodise my training?? x

Malika

If your carb choice works for you, stick with it...(20 year ago bb used white rice/pasta/potatoes)...

Looking forward to see more recent pics!

steve flynn

bodyworks.. dont get me wrong mate, im not about to tell you how to diet, no way. your physique speaks for itself mate.. totally awesome !!

i was just surprised with the white rice and not veg thingy thats all..

carb wise i diet on oats, ordinary & sweet potato.. (and chocolate sometimes :twisted: LOL)

protein mainly from fish sources (tuna & salmon)

steve..

Malika

Steve,

why your protein intake mainly from fish? Is it a matter of taste/preference?