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Tatyana
Elite Mentor
I thought I would start a new journal as it is no longer my offseason.
In my 'Tat's don't get fat off season journal' I have some pretty detailed examples of diet, including how I came off a very low carb/keto diet.
http://www.elitefitness.com/forum/w...s-don-t-get-fat-offseason-journal-573095.html
I have also posted the power/rep range/shock workout from Eric Brosser (pro-natural BBer) that I followed.
My coach has me on a very similar training routine now.
P/RR/S training http://www.elitefitness.com/forum/7766688-post12.html
I have promised not to post details of what we are doing for my comp prep, so some of what I am doing is not going to be very detailed.
I started dieting around January 8th, and it has taken me awhile to get into the swing of dieting.
I am dieting with carbs, it is actually a really simple simple diet, it doesn't take long to prepare, which is brilliant, I will be dieting for quite some time this season.
There are also foods in the diet that I can eat in a lot of places, which will make travelling easier. So for example, 3 shredded wheat, all I need to do is a add a wee bit of protein.
The other thing I wanted to add is that I am not eating very much whey protein either. My protein is coming from animal sources, mainly meat, and a lot of different types of meat.
As the amount that I am eating is quite small in each meal, I have decided to go organic whenever possible. There is not a huge amount of price difference really with most things.
Training has been awesome, and I have a heavy lifting week min once every three weeks, more commonly every two weeks.
Periodising/mixing up my training has really worked and my lifts have gone up. I don't do one rep maxes, and my reps are never below 6 with heavy weeks.
Squat 100 kg/220 lb
Leg Press 240 kg/528 lb
Deadlift 70 kg/154 lb
Bench 50 kg/110 lb
Military Press 40 kg/88 lb
Bent over rows 60 kg/132 lb
Most of my training is with free weights, and I have a great training partner without whom, working with some of these weights would not be possible.
My diet is 1793 kcal/day, high protein and carbs, low fat.
Most of my fat is coming from animal sources, tuna factors quite strongly in my diet as well.
I am loving my training, heavy weeks don't take long. Last night we hammered legs in 20-25 min.
I am always looking for ways to maximise natural growth release, and taking a very short break between reps is another way to increase intensity.
Intense exercise, in particular resistance/weights, is one known trigger for growth, as is deep sleep, lower calories, and a few amino acids, including arginine.
I also think that dieting naturally is about manipulating insulin levels, it is a really anabolic hormone, and the effect of insulin for feeding muscles amino acids is highly favoured as your body fat drops.
I have to take progress pics every two weeks, so I will post a few on occasion.
These were from last Friday, Jan 18th.
There are quite a few things I need to work on including
1. Dropping bodyfat, I am around 20% right now
2. Bringing up my lats for a better X-shape
3. I have some asymmetry I need to sort out
4. Bringing up my calves a bit, making sure they are symmetrical (I had an injury last year, more sweep on my quads.
5. Posing, quarter turns, lat spread is diabolically bad, front and back, as is my abs and thighs
In my 'Tat's don't get fat off season journal' I have some pretty detailed examples of diet, including how I came off a very low carb/keto diet.
http://www.elitefitness.com/forum/w...s-don-t-get-fat-offseason-journal-573095.html
I have also posted the power/rep range/shock workout from Eric Brosser (pro-natural BBer) that I followed.
My coach has me on a very similar training routine now.
P/RR/S training http://www.elitefitness.com/forum/7766688-post12.html
I have promised not to post details of what we are doing for my comp prep, so some of what I am doing is not going to be very detailed.
I started dieting around January 8th, and it has taken me awhile to get into the swing of dieting.
I am dieting with carbs, it is actually a really simple simple diet, it doesn't take long to prepare, which is brilliant, I will be dieting for quite some time this season.
There are also foods in the diet that I can eat in a lot of places, which will make travelling easier. So for example, 3 shredded wheat, all I need to do is a add a wee bit of protein.
The other thing I wanted to add is that I am not eating very much whey protein either. My protein is coming from animal sources, mainly meat, and a lot of different types of meat.
As the amount that I am eating is quite small in each meal, I have decided to go organic whenever possible. There is not a huge amount of price difference really with most things.
Training has been awesome, and I have a heavy lifting week min once every three weeks, more commonly every two weeks.
Periodising/mixing up my training has really worked and my lifts have gone up. I don't do one rep maxes, and my reps are never below 6 with heavy weeks.
Squat 100 kg/220 lb
Leg Press 240 kg/528 lb
Deadlift 70 kg/154 lb
Bench 50 kg/110 lb
Military Press 40 kg/88 lb
Bent over rows 60 kg/132 lb
Most of my training is with free weights, and I have a great training partner without whom, working with some of these weights would not be possible.
My diet is 1793 kcal/day, high protein and carbs, low fat.
Most of my fat is coming from animal sources, tuna factors quite strongly in my diet as well.
I am loving my training, heavy weeks don't take long. Last night we hammered legs in 20-25 min.
I am always looking for ways to maximise natural growth release, and taking a very short break between reps is another way to increase intensity.
Intense exercise, in particular resistance/weights, is one known trigger for growth, as is deep sleep, lower calories, and a few amino acids, including arginine.
I also think that dieting naturally is about manipulating insulin levels, it is a really anabolic hormone, and the effect of insulin for feeding muscles amino acids is highly favoured as your body fat drops.
I have to take progress pics every two weeks, so I will post a few on occasion.
These were from last Friday, Jan 18th.
There are quite a few things I need to work on including
1. Dropping bodyfat, I am around 20% right now
2. Bringing up my lats for a better X-shape
3. I have some asymmetry I need to sort out
4. Bringing up my calves a bit, making sure they are symmetrical (I had an injury last year, more sweep on my quads.
5. Posing, quarter turns, lat spread is diabolically bad, front and back, as is my abs and thighs
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