December 13th, 2011
Okay, so I had a great couple of weeks off from my last protocol, and played around with some new exercises, and really researched my nutritional stuff, (including going over old progress pictures and food logs from last competition season). I have about 4.5 weeks to get ready for my shoot, and it’s the most important work ahead for me to date, so I really want to nail it. Overall, the gaining diet was pretty interesting. My shoulders and arms really filled out nicely, especially my side delts and forarms, and my abs got bigger as well. I softened most in the middle back, glutes and thighs, but nothing surprising there, and I expect the first 3 weeks of changing to a conditioning diet will fix that. I’m really excited to see what muscle I’ve put on when everything else has been stripped away, (and I can’t wait to do guillotene pose again.
Soooo…after talking with my coach Jean-Jacques, I am going back to our strategy of last spring, and going with my intuition, using my 2 cup food containers, and cycling my high-calorie-dense carbs to match my various training days. I eat my fruit in the morning and right after my workouts, and eat most of my fats in the last meals of the day, filling up with things like cauliflower, tomates, mushrooms, cauliflower, peppers, and zuchinni. I’m using condiments that I make myself, and I love lime, rice vinegar and dijon mustard as well. I find that roasting tomatoes with a little salt and balsamic makes a great “ketchup” to have with eggs, and I also love tiny cornichons. I find constantly measuring out carbs/proteins and fats way too tedious and stressful during a conditioning phase, and using 2 cup containers pretty much keeps my meals in line. I generally make balanced meals for myself anyways, and this way I can stay inventive with my meals until the final two weeks. This is a rough estimate of the macros of what my next 3 weeks nutrition will look like. My training sessions are about 50 minutes long, and my metabolic workouts are about 40 minutes long. The yoga/advanced days are a solid 3.5 hours of yoga in a hot room.
Conditioning Protocol
Training Split:
Day 1: Legs/Bikram
Day 2: Bikram/Advanced
Day 3: Shoulders/Abs/Bikram
Day 4: Bikram/Advanced
Day 5: Legs/Bikram
Day 6: Metabolic/Abs
Day 7: Shoulders/Bikram
Nutrition:
Metabolic or Bikram Advanced Day (Low): 150 g P, 60 g F, 30 g C
Bikram/Legs Day (Medium): 130 g P, 50 g F, 60 g C
Bikram/Abs/Shoulder Day (High): 100 g P, 40 g F, 90 g C
