Progress & Goals
LEAN BODY MASS
My Workout Philosophy View My Full Workout Program
Contest prep: weeks 12 - 7
I have been using a 5 day split to compliment my diet: also see nutrition.
Monday – Back: low carb
Tuesday – Shoulders & abs: low carb
Wednesday – Basketball: med carb
Thursday – Legs: High carb
Friday – Chest (possible CV and abs): low carb
Saturday – arms: low carb
Sunday – rest (possible CV and abs)
I increase the weight on each set until I cannot hit my target reps, I repeat at this weight and then drop back down to a former weight on the last set of the final exercises. I aim to lift between 5 and 12 reps always looking to hit 8 as a minimum but if I’m unable to produce 5 clean reps, good form, the weight is too heavy and I reduce to ensure form remains good.
I try to start with compound exercises lifting heavy, moving to lighter weights & isolation movements and also like to throw in a body weight exercise to finish with – I find that wrestling against your own bodyweight gives a great pump and lets you know that you’ve given it your all .
My Nutrition Program View My Full Nutrition Program
Intermittent fasting, carb cycling and paleo.
Having entered my first competition, men’s Muscle Model category, I have had to start taking my diet more seriously again. Having had some success with a number of different diets I have set out to combine the principals that I believe to be most beneficial to my weight loss goals. With the aim of loosing 6.5lbs of fat from my frame by March 24th (2 weeks before my competition) I will need to lose approximately 0.9lb/week and after reading and listening to many pros, nutritionalists and any other information that I could find the time to take in I will aim to lose 80% of this through diet and 20% through CV (mainly LISS as I enjoy this more than HIIT but also as I find more motivation to perform and it can be used in everyday life to get to destinations).
I am currently combining a number of diet principals in my contest prep. These are intermittent fasting, carb cycling and paleo.
Initially I looked to use a 16:8 IF programme but struggled with feeling bloated so have settled with a 14:10 and I’m feeling better for it.
For the carb cycling I have utilised the practice of a man I admire and have been following on Body space for a while now, Mr Lawrence Ballenger – who if you’ve not crossed paths with yet I advise that you seek him out. The principals for his carb cycle can be seen in his bodyblog but essentially it’s 5 days low carb, 1 day medium and one day high – tie this in with weak muscle groups, rest days or how ever suites you best to starve off hunger, fatigue and catabolism.
I have been eating Paleo for nearly a year now and not only enjoy the system but the lifestyle has enabled me to maintain a solid feeling and looking body (matter of opinion based on some photos of me before I made a commitment to make a better me). I have had to reduce to 70%+ paleo as I’ve introduced brown rice and porridge oats to help make my macros without eating a farmer’s field of veg.!
If anybody wants I can include a basic daily break down of foods consumed and or send them through the spreadsheet that I use daily to calculate my tomorrow’s macros.
My Supplement Program View My Full Supplement Program
I try to keep it minimal, especially cost, and as a supplement to meet my macros or to aid recovery.
- Whey protein
- Casein Protein
- Fish oils
- Green tea extract