I have had two months off from eating sensibly so it is time to start afresh. I don't do well with some airy fairy "lifestyle" type plan, I need structure and a challenge so tomorrow being a new month, I am going to spend the next 12 weeks losing some of this fat I have accumulated.
I don't know how much fat at this point, because I haven't weighed myself, but my goal is to be carrying about 50kgs of muscle and under 10kgs of fat to stay in the 50's (I am pretty sure I am back into the 60's). The maths is making my brain hurt, but if I was 59 kilos and 14% BF I would have 50.7kg of muscle and 8.3kg of fat (I think). What I don't want to do is strip away all the muscle I have built in the last few months by dieting hard and long. My final competition weigh in left me with only 48kg of muscle so I don't want to do that again in a hurry.
To accomplish this feat of retaining muscle and losing fat I am going to eat more calories than my comp diet and more protein while cycling carbs. I am going keep taking my supplements, keep weight training at 8-10 reps and limit my cardio to 4 or 5 short sessions of intervals and steady state.
I have posted my cryptic g00gle calendar below and a shortcut in the sidebar -> so I can keep track of what I should be eating, and what training I am doing.
33-190-160=1700 means fat-protein-carbs = calories (moderate carb day) in the light green and the darker green is what I actually ate.
Training shorthand - Biceps, Chest, Back, Triceps, Abs, Glutes, Shoulders, Legs
Once I have finished the next 12 weeks, I will have another relaxed 8 weeks to reset my engines and then re-assess on 1 January 2009 as to whether I am going to compete again.
For Jules: My scales are here.
For Lisa: Stat counter is here.