Re: 84 Days...T Contest Log
Tuesday, Feb. 22
Lots of self reflection this past weekend. In follow up to my post earlier about lessons I've learned so far, I've decided to take what I wrote regarding instinct to heart and for the first time, since this whole thing started, I'm going to trust myself and make some changes based on what I know and what my own research and learning has taught me. I was feeling incredibly stressed about having to re do my whole diet and workout plan again.
I'm really looking at this now like an 8 week contest prep and I have found that focus and sense of calm determination that I need to get to the end. I have spent the weekend eliminating any extra commitments, outside of my son's schedule and it's go time baby.
I was up this morning and in the gym by 5:15 am. 45 minutes of fasted cardio, supplemented with BCAA's, on the elliptical with an avg HR of 145. IMO, cardio at this stage of the game, should be based on goals and bf. Taking away the obvious cardiovascular benefit, because I need to drop significant bf, cardio is one important tool to assist in doing that. It assists in creating a bigger deficit. My goal is to someday be lean enough that cardio will not be as important of a part in my lifestyle and that it could be more of a choice and health activity vs a necessity.
In terms of diet, it will be similar to what I was planning on changing to but with some slight variations. I'm going to go with what I know works for me. Instead of 1500 calories, I'll be looking at approx 1620 and doing a structured refeed on Saturday, going up to maintenance for one day (approx 2400). Regular macros will be the usual 50/30/20 - pro/fat/cho. I'll write more about the carb load later, as the macros will change for that day. I am going to have an optional refeed meal on Wednesday night, if I need it. In theory, my bf is high enough that I probably don't need to carb load for at least every 6-12 days BUT I need to maintain my sanity and be able to work. The way I have it now will be enough to keep my metabolism up and keep the leptin levels high enough.
Where I got into trouble last year, prepping, was calories so low, with no refeeds/ carb loads, and I'd end up cheating. I can't go back there. There is NO room for cheating at this stage of the game.
I've also changed from 6 meals to 5, based on convenience and simply being able to have bigger meals.
My regular meal plan will be:
Meal 1
8 egg whites
125 grams veggies (I use a costco brand of frozen broccoli/ cauliflower)
12 almonds
6.5 oz grapefruit
Meal 2
5 oz grilled chicken
125 grams veggies
12 almonds
Meal 3
Same as meal 2
Meal 4
2 scoops whey
1 tbsp natty PB
Meal 5
5 oz grilled chicken
125 grams veggies
2 oz avacado
6.5 oz grapefruit
Total is 1617 calories - 183 grams of protein, 82 grams carbs, 52 grams of fat.
There will be slight variations if I change up the veggie part of it but essentially will be the same every day. I'm totally off fish right now or would sub some of that in.
Goal is minimum 4L of water a day or 1 gallon.
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