Closing In On 8 Weeks Out…

Posted: August 20, 2013 in Fitness, Nutrition, Supplements
Tags: , , , , ,

Hey all!  Just wanted to write a few quick thoughts about where I am in my contest prep.  I have been “officially” dieting for about 3 1/2 weeks now and have made some great progress.  I’ve seen some changes on the scale, in my body-fat measurements, how my clothes are fitting, but most of all…what I’m seeing in the mirror and in progress photos.  The last 2 are by far the most important measures for me.  I also do measurements with the tape measure but only a few times during my prep.  Thus far, my diet has included plenty of carbs, dairy, and even fruit (just about daily).  I have not been overly hungry or fatigued up to this point.  So, here’s a quick run-down of my current program regarding nutrition, training, and supplementation:

Nutrition:  My carbs/protein/fat ratio is a little bit variable, but on most days it looks like this: 35C/40P/25F.  I try to plan most of my carbs around workout time.  I’ll have a slower digesting carb an hour to two hours before my workout (unless I’m training super early in the morning) and a post-workout meal containing protein and carbs (I’ll usually have some fruit with this meal).  I will occasionally have my carbs in the evening…it just depends on how my macros are working out for that particular day.  This is what works for me…I have found that if I drop my carbs too low, I have no energy for my workouts and I’m much hungrier throughout the day.

Training:  Right now I weight-train 6 days a week.  Here is my current split:

  • Sunday:  Shoulders & Traps; 20-30 minutes light cardio with a few minutes of abs after cardio
  • Monday:  Quads & Calves; 20 minutes of HIIT cardio
  • Tuesday:  Back & Biceps; 20-30 minutes light cardio & abs
  • Wednesday:  Chest & Triceps; 20 minutes of HIIT cardio
  • Thursday:  Weak Point Training, weighted abs, and 20-30 minutes light cardio
  • Friday:  Glutes and Hamstrings; 20 minutes of HIIT cardio
  • Saturday:  Complete Rest or Yoga

So, with this schedule, I’m currently doing cardio 6 days a week but no more than 30 minutes (some days I do skip it).  For me, cardio is an adjunct to proper nutrition and resistance training.  As my prep continues, I will adjust it (up or even down) as necessary.  I will say this though…you will not find me doing hours on end.  I usually top out at 30, maybe 45 minutes.

Supplements:  I am a proud member of Team Top Secret Nutrition and I use a lot of their supplements everyday.  Here is my current stack:

  • Twice per day (usually morning and afternoon):  TSN Digestive Enzymes, Fish Oil & CLA, Advanced Joint Support, Concentrated Red Palm Oil, ActiveXtreme Mulit (a.m. only), and InterDerm (p.m. only)
  • Before each meal:  TSN Garcinia Cambogia Extract (to support weight loss, appetite control, and it affects caloric absorption)
  • Before Cardio:  If I’m doing morning cardio:  TSN Cardio Igniter;  If I’m doing my cardio in the evening:  I will take either TSN’s Extreme Jitter Free Fat Burner or the new L-Carnitine Plus Raspberry Ketones Liquid
  • Pre-Workout:  Right now I take a combination of TSN Cardio Igniter, Creavar, and Astravar 2.0 BUT I will be starting the brand-new Pump Igniter Pre-workout as soon as my shipment arrives!  Stay tuned for updates and reviews!

Pump_Igniter_Render-Red_Raspberry_W

  • Intra-Workout:  TSN BCAA Hyperblend Energy
  • Post-Workout:  If I don’t have a whole-foods meal, I will drink a protein shake (TSN 100% Whey)

For more information on Top Secret Nutrition products, you can check out the following links:

Comments
  1. Rhonda says:

    Just ordered mine today so should be here by the weekend! Excited to start trying some of TSN products!! Great write up!

  2. Holy Crow – you are amazing! I got tired just READING what you’re doing. Will be praying for you as you train! Makes me want to get back on the fitness trail myself. Good luck, Kris.

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