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.
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For Jules: My scales are here.
For Lisa: Stat counter is here.
Make sure you don't confuse muscle with lean mass...if you deducted your body fat mass from your total weight, what's left isn't just muscle. It's bone and skin and hair and organs and the food that's still in your digestive system....and fluid.
ReplyDeleteMy point being that at your final comp weigh-in, you'd have been holding less fluid than normal, which would probably account for a loss of lean mass. Not muscle loss, see? Fluid loss. Eating and training the way you were, it's unlikely you'd have lost any significant muscle, unlike a lot of competitors on silly diets.
Er...did that make sense?