For the past few years, for a lot of times, I have been trying to lose some weight until I reach my ideal physique (think about Brad Pitt in the movie "Fight Club") and till now, have not managed to do so. You see, getting "ripped" is not as easy as losing the first 10-20lbs wherein you lost a significant amount of water weight along with the fat. I lost exactly 46lbs (21kgs) through strict dieting and doing Resistance training.
From 89kg, my weight dropped to 68kg which is within my ideal weight for my height according to the Weight calculator (refer to Appendix). However, am still not satisfied with the results I wanted my body to look well defined like this.
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| http://goo.gl/a6BbG9 |
So, I went ahead with a new training plan and added intensity to my workouts as well as applied a different approach to my diet (we'll talk about that in an upcoming blog), I somehow managed to add 30 minutes of hill sprints every day with 1 rest after every 5 consecutive days (rest is very important for your recovery mate! would recommend minimizing to 3 days)
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| Loakan Rd. Baguio City..running while listening to deadmau5 discography :P |
Then what happened? Well, I gained 4 kilos in 2 months while my clothes have gotten loose. So where did that 4 kilos come from and why are my clothes loose? The answer to that my friend...is lean muscle mass. If you have read my first ever blog (refer to appendix -yes i do have one back then sheesh, please go have a read), where I mentioned that "the more lean muscle you have, the more fat you can burn"- backed up by science btw (Note: To be honest I don't like measuring my body with a tape so I just refer to my clothes or look at the mirror). So, then I headed to the largest mirror that I can find and saw something that I couldn't believe with my own eyes "Definition!" (Yep that's my back LOL didn't want to scare anyone off so I will be facing away).
From that on I ditched the scale as there are a lot more factors to consider than weight so I think it would have been better to have kept a record of my chest, arm, hips, waist and thigh measurement during my journey (will definitely do it next time - mobile reminder set!).
But I'm not stopping at that point, I really wanted to look much better so, I thought - how about aiming for the body of a fitness/physique model (don't want to be a bodybuilder at all, no offense gym bro's). So I registered for the Shawn Rodden Classic Competition as a physique athlete a month prior to the show believing that my goal will be easier to grasp when set with a deadline and I was sure that there will be a lot of athletes that would look better than me so I considered that as a motivation as well (yes, competition gives me the drive). So another journey began. Heres what I did exactly during the preparation:
Part 1: 30-12 days to the show :30 minute Morning Hill Sprints + Resistance Training in the afternoon + 20minutes moderate Cardio @ 6/10 intensity in the evening or i just do the CRAZY 8 Bodyweight Circuit (refer to appendix) to get my heart pumping. (I'm not recommending that you should do this, note that the evening training is just OPTIONAL)
As for the diet- I did intermenent fasting (refer to appendix)
Par2. 11 days before the show - 10 days out protocol starts (refer to appendix)
This is where I really struggled, to be honest I felt like crap but I was seeing great improvement so i carried on. The key is playing with your macros wherein you manipulate the amount of protein, carbs and fats that you take in(fat is the happy pill by the way so eliminating them for the last 10 days was serious business)
Part 3: the sad news was when i was on day 3, the flu hit me which required me to take antibiotics and other kinds of drugs. I'm not the typical guy who gets better after taking some medicine, which made me bloated so i had to give up on the competition and eat a lot of healthy foods (which I prefer cooking myself) to recover as well as get some rest. Days 3 to 1 were compromised that i became depressed. However, I'm so happy to have at least have a glimpse of the show from my network of friends in Facebook.
Out of that great story (where I am expecting you to learn a lot from. I would love to hear your thoughts and maybe some advice for everything (please include something about avoiding flu. i just hope you enjoy this article since i don't know how to end it lol.. by the way days 3-1 would be minimizing your protein intake to 5g per body weight and increasing your complex carb intake to 1.5 per body weight and less water. please read Vince article
Appendix:
A. About the Healthy Weight Calculator:
http://goo.gl/m0uN2K
B. Shawn Rodden Classic -http://src.ironpinoy.com/index.php
C. My VERY First official BLOG teeheehee - http://goo.gl/kGcVKE
D. Crazy 8 Bodyweight Circuit by Craig Ballantyne - www.turbulencetraining.com
Go through the circuit for 1-3 rounds with no rest in between exercises. Rest 1 minute after the circuit and repeat 1-2 more times -
1. Jumping jacks (fast) 60 reps
2. Spiderman Push ups 15-20reps
3. Walking lunges 10 per leg
4. Spiderman Climb 10 per side
5. Wall Squat hold 45-60 seconds
6. Plank 45-60 seconds
7. Burpees (fast) 5 reps
8. High knees (very fast) 50 (25 per leg)
E. An overview of Intermittent Fasting for Fat loss by John Rommanelio - http://goo.gl/vso909
F. 10 days out - http://goo.gl/9hEPLC
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