Just wanted to touch base...I have applied the things Pete had mentioned to me
as far as how to diet for a Bodybuilding show. I was super psyched when I
weighed in Saturday AM. Last Sunday I was 196.2 lbs and not moving down in a
week or two, but Saturday I weighed in at 193.2 lbs. Now because Sunday I
always seemed to be up more than Friday, I weighed in Sunday as well....192.6
lbs! I was really surprised, but when I entered the BF% numbers into my
spreadsheet, I was really depressed to see that most of what I lost was LBM, not
BF!

I averaged 2100 cals per day that week 40% Protein, 31% Carbs, 29% Fats - gonna
see how this week goes with the current diet plan I am using, and the BB/Cardio
Training plan and if I lose LBM again, I will make changes immediately. Still
going to apply what Pete said, but in a different way. I may need to put carbs
around 40% or more as they spare LBM and protein - but I want to cycle them, and
lower fats to 15%.

Right now I do BB 3 days per week, M-W-F at 6pm and Cardio before Meal 1
M-T-W-Th-F.

Mon/Wed will be Treadmill for 47 minutes, Tue/Thur will be HIiT on the Eliptical
for 22 minutes, Fri will be Recumbent Bike for 45 minutes.

BB is about 50 minutes each day, 3 sets per exercise, 3 exercises per body part,
each set to positive failure, heavy as I can - First exercise per bodypart has a
warm up set NTF. I try to limit rest between sets/exercises to 60 seconds. Legs
120 seconds.

I am eating 6 meals per day, 2.5 - 3 hours apart. Mon/Tue low carbs (green
veggies) protein and fats, Wed/Thur medium carbs (low GI clean starchy carbs -
none last meal), Fri/Sat high carbs (clean starchy carbs - none last meal)

Funny thing, when I train, I am looking really cut in the upper body (except
lower ABS).

I spent 2.5 hours yesterday shaving to start tanning and to be really visible
when I take photos this week. Will take progress pics the rest of the way -
about 5.5 months left to Nov 7 2009 show. I am going to try to do a video about
my bodybuilding story/journey headed towards my first show.

Getting a BodPod and skin caliper BF% assessment done June 26, 2009 to see how
close my BF% calculations are at home. According to my current calculations, I
should come in around 4-6% BF at 164-168lbs, we'll see.

-Tom Rogers



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