jmf's Training Log

Create and maintain your own personal online journal. Log your meals and/or workouts, and monitor your progress. Hold yourself accountable and receive support, suggestions, and be open to feedback.

Moderators: Mini Forklift Ⓥ, C.O., Richard, robert, SyrLinus

Message
Author
User avatar
jmf
Rabbit
Posts: 131
Age: 43
Joined: Sat Jul 18, 2015 7:09 pm
Location: FL

Re: jmf's Training Log

#46 Postby jmf » Tue Nov 24, 2015 11:36 am

So, I got booked for a photoshoot with one week to prepare, so I'm interrupting my regular workout schedule to run a peak week "test." I haven't done this before, I've heard lots of horror stories of people screwing it up, there is a HUGE range of varying advice, so I figured this would be a good opportunity to learn a whole lot.

So, I did a pile of internet research (lol) and put my own spin on what I think I'll need. The biggest problem I foresee is that most advice is based off starting peak week following a deficit diet; whereas I've been running a slight surplus diet (although my body trend has been lean gaining)

I'm probably around 5.5-6% bodyfat right now, 193 pounds, which I think would place me well at a [tested] natural amateur competition. I'd like to eventually step on stage around 4.5% bodyfat and slightly higher weight, which I think I can achieve late spring 2016. Having said that, I don't think I'm too far away from competition condition.

Here's what I'm planning to do for a one week prep...lol (started this on Monday)
-skip water manipulation completely
-remove as much sodium from diet until Sunday
-500 kcal deficit between now and shoot day (so, targeting 2300-2400 kcal) Perhaps I can take a tad more fat off over the next week. Also, my current 3100 kcal/day keeps me full and bloated all the time, so I know that a deficit for a week can take at least an inch off my waist.
-cut current carb intake in half (from 360 to 180g day) through Wed
-starting Thurs, increase carbs to 540g/day (50% over normal intake)...cutting fat and protein to make room within the total 2300 kcal
-no lower body workouts
-glycogen depletion workouts until Wed night or Thursday morning
-no workout Fri or Sat
-red wine Sat night (diuretic)
-high sodium meal Sunday mid-morning
-photoshoot early Sunday afternoon

Anyhow, we'll see how it goes...it might work well, or I might totally screw it up. At least I'll have an idea moving forward.

kathymtns
Manatee
Posts: 230
Joined: Fri Jun 29, 2012 2:21 pm

Re: jmf's Training Log

#47 Postby kathymtns » Tue Nov 24, 2015 4:21 pm

That looks rough, good luck!

User avatar
jmf
Rabbit
Posts: 131
Age: 43
Joined: Sat Jul 18, 2015 7:09 pm
Location: FL

Re: jmf's Training Log

#48 Postby jmf » Wed Nov 25, 2015 9:24 am

kathymtns wrote:That looks rough, good luck!


Thanks Kathy...it hasn't been that bad. This morning I felt a bit weak, and I'm not sure if my peaking strategy is going in the right direction. Think I dried up a little from cutting carbs...here's where I am this morning: (keep in mind I'm peaking off surplus diet, so my BF isn't as low as it should be)

front.jpg
front.jpg (92.48 KiB) Viewed 4064 times


abs.jpg
abs.jpg (87.2 KiB) Viewed 4064 times

kathymtns
Manatee
Posts: 230
Joined: Fri Jun 29, 2012 2:21 pm

Re: jmf's Training Log

#49 Postby kathymtns » Wed Nov 25, 2015 3:41 pm

wow, what great definition!

User avatar
jmf
Rabbit
Posts: 131
Age: 43
Joined: Sat Jul 18, 2015 7:09 pm
Location: FL

Re: jmf's Training Log

#50 Postby jmf » Thu Nov 26, 2015 12:51 pm

thanks Kathy!

Last night (after three days) the carb depletion started to set in and I noticed my muscles going "flat." Especially my last workout this morning, very difficult to get a pump, despite my overall energy levels being better than I expected. I've been running on the following intake since Monday

C: 180g (based on half of my normal intake)
P: 235g (same as normal)
F: 80g (same as normal)
T: 2300 kcal (3100 kcal has been my normal intake)

I noticed that my water retention follows carbohydrate intake, with about a 2-2.5 day delay, with muscle "fullness" following another half to one day behind water retention. With that in mind, I've decided on a less aggressive "carb-up" phase to prevent spilling over, as I understand that muscle fullness will recover first, followed by increased water retention. So, I've revised my carb up intake from [planned] 540g to 280g, starting today...here is my intake for today along with my "logic" ...lol.

C: 280g (100g over depletion phase)
P: 160g (adjusted to maintain 2300 kcal total)
F: 60g (25% reduction from normal...not going lower than this)
T: 2300 kcal (same as depletion phase)

I'm interested to see what happens to my muscle fill vs water retention in the carb up phase. As it stands right now, I'm not fully convinced that a peak "week" is a great idea for me...if anything, a slower carbs/glycogen depletion before a comp may be a better fit for me. I'll see how it play out.

Happy Thanksgiving!

User avatar
jmf
Rabbit
Posts: 131
Age: 43
Joined: Sat Jul 18, 2015 7:09 pm
Location: FL

Re: jmf's Training Log

#51 Postby jmf » Sat Nov 28, 2015 9:27 am

One day out...third day of carb loading. Last night, I felt like I was walking around with a slight pump...but it came back down by the time I woke up, so I'm increasing carbs up to 340g today (leaving protein at 160g, fats at 60g) allowing my total calories to come up to >2500. No more vegetables and berries until after the shoot tomorrow, and having a high sodium breakfast before the shoot...and that is all!

User avatar
jmf
Rabbit
Posts: 131
Age: 43
Joined: Sat Jul 18, 2015 7:09 pm
Location: FL

Re: jmf's Training Log

#52 Postby jmf » Sun Nov 29, 2015 9:20 am

Got news yesterday (Sat) that today's shoot was cancelled (phew...lol!) so I decided to pull a little experiment and throw down some serious carbs and sodium intake yesterday...to the point of all that I could stand, just to see if I spill over.

Here was yesterday's intake:
C: 455g
P: 230g
F: 134g

I went to bed with side stitches from eating so much...and today I woke looking quite bloated, but I went to the gym and here's how I looked with a pump:

20151129_063336.jpg
20151129_063336.jpg (80.53 KiB) Viewed 4029 times


I haven't decided which look I prefer...but I think I like the look from several days earlier, with the depleted carbs, better stomach, and slightly less vascular. (I was definitely more comfortable earlier) Anyhow, I learned a lot...and now I have some better ideas for when I go into next photoshoot, or my first competition. (definitely need a cutting phase to get the bodyfat down)

User avatar
jmf
Rabbit
Posts: 131
Age: 43
Joined: Sat Jul 18, 2015 7:09 pm
Location: FL

Re: jmf's Training Log

#53 Postby jmf » Thu Dec 10, 2015 9:36 am

Monthly update. Weight is up to 193-194 (1-2 lbs) and bodyfat is still unchanged since last measurement, even with the increase to 3100 kcal/day for the last month.

Arms (biceps) increased by 1/4", all other measurements are unchanged...so I'll take that. In all fairness, the peak week in the middle of the month was definitely a setback, so I'm not taking this progress check too seriously. I do see an improvement in my core with the focus on heavier weights.

So, moving forward, I'll continue to stay with 3100 kcal/day and same program (4 day split, no rest days) for the next month!

User avatar
jmf
Rabbit
Posts: 131
Age: 43
Joined: Sat Jul 18, 2015 7:09 pm
Location: FL

Re: jmf's Training Log

#54 Postby jmf » Sun Dec 13, 2015 1:28 pm

Relaxed legs this morning as I roll out of bed and get ready for shoulder workout. While my quads haven't gotten any bigger, going heavier on squats is bringing out some descent vascularity.

leg.jpg
leg.jpg (83.91 KiB) Viewed 3893 times


Return to “Online Training Journals & Blogs”

Who is online

Users browsing this forum: No registered users and 10 guests