Cutting/Shredding Diet Part 5!!

2 weeks to go! Weight loss is slowing as I'm approaching the stubborn body fat that doesn't want to go but I've got other ideas! I've decreased my Carb in take again by 100g of Sweet potato and replaced that with 200g Broccoli. This takes my total Carb intake down to 92g I've also added an extra 100g of Salmon so I'm not calorie deficient! Now my diet looks like this...

Diet Plan

• Meal 1 – 6am | 50g Oats (with water) & 50g Brazil nuts & 1 teaspn Cinnamon|

Calories = 520kcals Carbohydrates = 32g Protein = 11g Fat = 36g

• Meal 1 – 6.15am | Fusion Whey Protein Shake (with water) & 1teaspn Glutamine |

Calories = 150kcals Carbohydrates = 0g Protein = 33g Fat = 0g

• Meal 2 – 9am | Egg Omelette |

Ingredients – 8 eggs (6 Whites, 2 whole), 3 Mushrooms, 30g Kale, Spinach, Pak choi, Jagallo nero 

Calories = 287kcals Carbohydrates = 1g Protein = 33g Fat = 8g

• Meal 3 – 12pm | 200g Salmon & 200g Broccoli |

Calories = 382kcals Carbohydrates = 3g Protein = 50g Fat = 16g

• Meal 4 – 3pm | (Pre-Workout meal) 130g Tuna & 100g Sweet Potato |

Calories = 283kcals Carbohydrates = 28g Protein = 30g Fat = 0g

• 5.30pm | Post Workout shake Fusion Whey (with water) & 1teaspn Glutamine |

Calories = 150kcals Carbohydrates = 0g Protein = 33g Fat = 0g

• Meal 5 - 5.45pm | (Post-Workout meal) | 200g Chicken breast & 100g Sweet Potato |

Calories = 360kcals Carbohydrates = 28g Protein = 50g Fat = 4g

• Meal 6 - 8pm | 130g Tuna & 30g Spinach |

Calories = 150kcals Carbohydrates = 0g Protein = 30g Fat = 0g

• Meal 7 - 10pm | 130g Tuna & 30g Spinach |

Calories = 150kcals Carbohydrates = 0g Protein = 30g Fat = 0g

Total Calories - 2432kcals 

Total Carbohydrates - 92g

Total Protein - 300g

Total Fat - 64g 

With only 2 weeks until the competition, I've been advised to purchase a whey isolate supplement in favour of a whey concentrate. This is because the protein in whey isolate goes through more purification processes than concentrate. I was told the product I purchased is a specially made whey isolate for when cutting, it's called Fusion whey and can't be found on the internet, it tastes like hell but it looks like it's working!

Could have been talcom powder for all I knew!
1 50g scoop, 150kcals, Protein 33g, Carbohydrates 0g,
Fat 0g.

30/04/2013

I'm definitely beginning to suffer now I'm below 100g of carbs. Energy's low, feeling lazy, getting snappy and biting heads off unnecessarily! which is really annoying because it's not who I am at all! I had my last cheat meal which was enchiladas on the 26th (Amazing might I add! Thank you to the Mrs ;0)). Now it's 100% effort and not 1 step out of line with my diet, or training in fact until May 18th. Lets go.



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Cutting/Shredding Diet Part 4!!

4 weeks Remaining. After doing a little research about cardio, I've decided to combine High intensity interval training (HIIT) and Low intensity steady state cardio (LISS). Out of my 4 cardio sessions per week, 3 x HIIT, 1 x LISS. I was sure my muscle loss was due to HIIT, however when dieting (Especially for the first time) and messing with macro-nutrients your body is enduring a traumatic experience it's unfamiliar with and to not lose muscle to even the smallest degree is impossible. After reading this article it cleared up a lot of my misconceptions and I'm sure it will yours should you have any!

http://www.simplyshredded.com/cardio-for-fat-loss-high-intensity-interval-training-cardio-vs-low-intensity-steady-state-cardio.html

My diet now looks like this...

Diet plan

• Meal 1 – 6am | Breakfast Protein Shake |

Ingredients - 300ml Water, 50g Oats, 2 scoops of USN Pure Protein IGF-1, 1 tea spoon of Glutamine, half a tea spoon of cinnamon, 25g Brazil nuts.

Calories = 552kcals Carbohydrates = 33g Protein = 48g Fat = 23g

• Meal 2 – 9am | Egg Omelette |

Ingredients – 8 eggs (6 Whites, 2 whole), 3 Mushrooms, 30g Kale, Spinach, Pak choi, Jagallo nero 

Calories = 287kcals Carbohydrates = 1g Protein = 33g Fat = 8g

• Meal 3 – 12pm | 130g Tuna & 100g Sweet Potato |

Calories = 283kcals Carbohydrates = 28g Protein = 30g Fat = 0g

• Meal 4 – 3pm | (Pre-Workout meal) 100g Salmon & 100g Sweet Potato |

Calories = 290kcals Carbohydrates = 28g Protein = 22g Fat = 8g

• 5.30pm | Post Workout shake USN Pure Protein IGF-1 + 1 tea spn of Glutamine (with water)

Calories = 203kcals Carbohydrates = 2g Protein = 40g Fat = 3g

• Meal 5 - 5.45pm | (Post-Workout meal) | 200g Chicken breast & 100g Sweet Potato |

Calories = 360kcals Carbohydrates = 28g Protein = 50g Fat = 4g

• Meal 6 - 8pm | 130g Tuna  |

Calories = 140kcals Carbohydrates = 0g Protein = 30g Fat = 0g

• Meal 7 - 10pm | 130g Tuna & 60g Spinach 

Calories = 150kcals Carbohydrates = 0g Protein = 30g Fat = 0g

• Meal 8 – Anytime | 25g Brazil Nuts |

Calories = 171kcals Carbohydrates = 1g Protein = 3g Fat = 16g

Total Calories - 2436kcals

Total Carbohydrates - 121g

Total Protein - 286g

Total Fat - 62g 

Another 200g of Sweet potato out which dropped my carbs by 56g to 119g or carbs per day. I was beginning to get sick of scrambled eggs so I upgraded that into an omelette with 3 Mushrooms and a handful of leafy greens. Finally, I changed the source of protein from one of my meals, I chose my pre workout simply because I prefer to leave the food with the higher protein value until my post training meal. 150g of chicken out of meal 4, 100g of salmon in. There's not as much protein in that meal anymore but I've increased my good fats from the salmon.
New total calorie intake is 2436kcals per day, a 214kcal decrease from last week. I feel my body is getting used to having less energy now, as long as I get 8 hours sleep anyway. Just 2 exams to revise for and that's the end of Uni, so I can manage my time a little better. I'm feeling leaner by the day and right now I'm in the best condition I've ever been. 4 weeks left to get in even better shape!

17/04/13

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Cutting/Shredding Diet Part 3!!

5 weeks remaining!! I'm decreasing my carbs again by 200g Sweet potato leaving me with 500g a day. 200g Sweet potato is 56g carbs so my new carbs total is 231g - 56g = 175g per day. Even though I've never followed the whole "No eating carbs after 6pm" thing. Now that I'm putting my body through this traumatic experience, I don't want even the smallest thing holding me back from achieving the best physique I can. So I've decided to train a little earlier in the day say 4pm,
Taking 200g of sweet potato out decreases my total calorie intake by 256kcals.
2735kcals - 256kcals = 2479kcals
Instead of increasing my protein, this time I'll increase fats with an extra 25g of Brazil nuts.
2479kcals + 171kcals = 2650kcals
Only an 85kcal deficit of my total from last week, but I'll definitely feel the effect of the reduced carbs. My diet now looks like this...

Diet plan

• Meal 1 – 6am | Breakfast Protein Shake |

Ingredients - 300ml Water, 50g Oats, 2 scoops of USN Pure Protein IGF-1, 1 tea spoon of Glutamine, half a tea spoon of cinnamon, 25g Brazil nuts.

Calories = 552kcals Carbohydrates = 33g Protein = 48g Fat = 23g

• Meal 2 – 9am | 8 scrambled eggs (6 Whites, 2 whole) |

Calories = 228kcals Carbohydrates = 0g Protein = 32g Fat = 8g

• Meal 3 – 12pm | 130g Tuna & 60g Spinach & 100g Sweet Potato |

Calories = 283kcals Carbohydrates = 28g Protein = 30g Fat = 0g

• Meal 4 – 3pm | (Pre-Workout meal) 150g Chicken breast & 150g Sweet Potato |

Calories = 366kcals Carbohydrates = 42g Protein = 37g Fat = 3g

• 5.30pm | Post Workout shake USN Pure Protein IGF-1 + 1 tea spn of Glutamine (with water)

Calories = 203kcals Carbohydrates = 2g Protein = 40g Fat = 3g

• Meal 5 - 5.45pm | (Post-Workout meal) | 200g Chicken breast & 250g Sweet Potato |

Calories = 552kcals Carbohydrates = 70g Protein = 50g Fat = 4g

• Meal 6 - 8pm | 130g Tuna  |

Calories = 140kcals Carbohydrates = 0g Protein = 30g Fat = 0g

• Meal 7 - 10pm | 130g Tuna & 60g Spinach + 1 tea spn of Glutamine (with water)

Calories = 155kcals Carbohydrates = 0g Protein = 30g Fat = 0g

• Meal 8 - Anytime | 25g Brazil Nuts |

Calories = 171kcals Carbohydrates = 1g Protein = 3g Fat = 16g

Total Calories - 2650kcals
Total Carbohydrates - 175g
Total Protein - 300g
Total Fat - 57g

My breakfast protein shake is actually a result of me being too lazy to eat my 50g oats with a spoon believe it or not. I've literally combined my morning shake with my oats and it tastes amazing, so I'm taking full credit with no regrets!

I've purchased myself some green tea extract which promotes fat loss and is a great anti-oxidant! People drink it as tea but I got the tabs form because as I mentioned earlier, I'm lazy. I also decided to purchase some multivitamins as my diet is so specific and low in nutrients in some areas, I need to make sure my body is still receiving decent nutrient intake. Always taking my Flax seed oil tabs rich in fiber and omega-3 fatty acids, which have also been known to support fat loss and assist brain function.

In the quest of losing as much body fat as possible, I believe I got caught up with what it is exactly that will enable that to happen without losing muscle. I was sure I'd have to increase how much cardio I do weekly, however what I should be doing is just decreasing my carbohydrate intake and allowing the cardio to just compliment diminishing those carb stores so my body accesses it's fat stores for energy. I took my monthly measurements as usual on the 1st of April, and I've lost size absolutely everywhere which means I must have lost muscle. (My waist is 29 inches now though ;0)). I could be wrong but, I believe doing high intensity interval training (H.I.I.T) instead of low intensity steady state (L.I.S.S) cardio for 30-40minutes at approx 60% of my Vo2 max may be the cause of my muscle loss. So I'll be changing my cardio, I shall use the Stair-master 4x a week L.I.S.S cardio for 30mins after weight training sessions as this is when my body will have already used most of its carbs stores and only have fat remaining.

Body fat is 7.94%, 4% is my target.

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Monthly Measurements

In bodybuilding physiques that are classed as visually stunning are generally those regarded as being symmetrical and proportional - a state where there is an obvious balance between both sides of the body, where nothing looks out of place and everything seems to flow and taper into a harmonious whole (often referred to as the total package)

The best method, by far, to accurately determine where our individual body parts fall in terms of over symmetry and proportion is the tape measure.

Measuring the circumference of each body part will give an idea of where improvements need to be made, provided one is in reasonable shape and the individual muscles are able to be discerned - an excessive amount of fat will give a false indication of overall muscularity if taken into account when the measurements are taken - Bodybuilding.com

Measurement tips

1. Take all measurements before exercise

2. Take all measurements in a relaxed state

3. Don't pull the tape

4. Keep a diary

5. Measure both left and the right sides of the body. 

Right Bicep - 14.1 inches (-.4)

Right Bicep flexed - 15.7 inches (-.2)

Left Bicep - 13.7 inches (-.5)

Left Bicep flexed - 15.5 inches (-.4)
Chest - 40.7 inches (-.1) 

Right Forearm - 11.5 inches (-.4)

Left Forearm - 11.5 inches (-.4)

Right Thigh - 22.7 inches (-.4)
Left Thigh - 22.6 inches (-.4)

Right Calf - 15 inches (-.2)
Left Calf - 15.1 inches (-.2)
Waist - 30.4 inches (-1.4)
Hip - 34.4 inches (-.4)
Shoulders - 46.6 inches (-.6) 
Weight - 74kg (-5kg)

Notes -  After 3 weeks of dieting I'm 5kg down already, a really rapid decrease in weight. I've definitely lost muscle :0( However, an inch off my waist and looking more ripped, with 6 weeks remaining until the competition. I need to ensure muscle loss is kept at the absolute minimum and only body fat is lost. 

Cardio 4 mornings per week at 7am before breakfast, and weight training 5 evenings per week at 7pm. My current 230g of Carbohydrates will be decreased to approximately 150g per day from April 8th. Hell.

Cutting/Shredding Diet Part 2!!

First of all, I had no idea how much I relied upon carbohydrates for energy. I've been on 344g a day for the past week and I've felt so tired and slow. From today onward I'm cutting 100g of Sweet potato from meals 3, 5 and 6, 300g in total; which is 84g less carbohydrates, 384 less calories. I'll also be halving my 100g of oats in the morning to 50g, which is 30g less carbohydrates, 178 less calories. Taking my carbs total from 344g to 230g a day and calories total from 2925kcals to 2363kcals per day. In other words, I'm going to die. God forbid I don't, I'll be increasing my protein intake by 70g by adding in a protein shake at breakfast and also another portion of tuna per day. My diet will look like this...

Diet plan

• Meal 1 – 7am | 50g Oats (with water) |

Calories = 178kcals Carbohydrates = 30g Protein = 5g Fat = 4g

• 7.10am | Protein shake - USN Pure Protein IGF-1 + 1 tea spn of Glutamine (with water)

Calories = 203kcals Carbohydrates = 2g Protein = 40g Fat = 3g

• Meal 2 – 10am | 8 scrambled eggs (6 Whites, 2 whole) |

Calories = 228kcals Carbohydrates = 0g Protein = 32g Fat = 8g

• Meal 3 – 1pm | 150g Chicken breast & 200g Sweet Potato |

Calories = 430kcals Carbohydrates = 56g Protein = 37g Fat = 2g

• Meal 4 – 4pm | 130g Tuna & 60g Spinach |

Calories = 155kcals Carbohydrates = 0g Protein = 30g Fat = 0g

• Meal 5 - 6pm | (Pre-Workout meal) | 200g Chicken breast & 200g Sweet Potato |

Calories = 488kcals Carbohydrates = 56g Protein = 50g Fat = 4g

• 7.15pm | Post Workout shake USN Pure Protein IGF-1 + 1 tea spn of Glutamine (with water)

Calories = 203kcals Carbohydrates = 2g Protein = 40g Fat = 3g

• Meal 6 - 8.45pm (Post-Workout meal) | 130g Tuna & 300g Sweet Potato |

Calories = 524kcals Carbohydrates = 84g Protein = 30g Fat = 1g

• Meal 7 - 10pm | 130g Tuna & 60g Spinach + 1 tea spn of Glutamine (with water)

Calories = 155kcals Carbohydrates = 0g Protein = 30g Fat = 0g

• Meal 8 - Anytime | 25g Brazil nuts |

Calories = 171kcals Carbohydrates = 1g Protein = 3g Fat = 16g

Total Calories - 2735kcals
Total Carbohydrates - 231g
Total Protein - 297g
Total Fat - 41g

The extra 70g of protein will come from the extra portion of tuna and having an extra shake; which of course will increase my calories back up. The new total will be 2735kcals, a 190kcal decrease. Not much but the best way to do it is to slowly coax it down to not shock my body too much and help with fat loss. My maintenance is 2662kcals so I'm still at a surplus, but if I assume I burn 300kcals for each weight training and cardio, that'll leave me at 2135kcals by the time I go to bed. A 527kcal defecit.

Glutamine is an amino acid found in our muscles. It's been linked to protein synthesis and it prevents muscle breakdown. It also maintains hydration and cell volume. As I'm at a caloric deficit, I need to ensure my body doesn't use protein as energy, if so that will definitely lead to muscle loss. There's 9g of Glutamine in my protein shake and I'm having 4g extra with both protein shakes in the day then 4g right before bed.

VPX Glutamine. 1 teaspoon = 4g Glutamine.
0g Protein. 0g Carbohydrates. 0g Fat.
25 calories.

I'm expecting to get shredded really soon! Progress is slow, but it's still progress. I'm about as ripped now as I was at the end of my cutting phase last summer and I have 6 weeks remaining to further decrease my body fat %. 

30/03/13
It's crunch time!...no pun intended.

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