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







[Non-text portions of this message have been removed]

Just another update, I have been losing 1 to 1.5 lbs each week and weighed in at

190 lbs this past Sunday. This week looking forward to weighing in around 188.5

lbs or so. BF% coming down 1% each week.



Last week I had a vacation in Florida, USA and I trained only a couple times

there - wanted to give the body a break. Also did not stay 100% on diet, was

about 70-75% compliant, but when I came back, I weighed in LESS than when I left

by 1/2 pound. That was a very nice surprise, I expected to weigh in more!



Looking really cut, starting to see the ABS (sides and upper) with seperation.

Lower ABS will be the last to go I guess. Arms, delts, legs getting very

vascular as well. I am seeing veins in places I did not see before. When

training at the gym, look almost "show ready" in these body parts - I should

definitely be ready - have 20 weeks to go.



Jumped training up from Mon-Wed-Fri to M-T-W-Th-F five day split using heavy low

rep compound exercises and higher rep isolation exercises after heavy moves are

done. Doing Cardio 5 days a week in AM after 1 scoop protein shake, glutamine,

and BCAAs. Up to 50 minutes per day now. Doing posing practice on Sundays.

Eating 6 meals per day, carb cycling - 2 days no carbs 1700 cals, 2 days low GI

carbs only 1850 cals, 2 days high carbs 2050 cals then a CHEAT DAY, this has

really helped me alot! And it has not hurt my progress! But at the 12 weeks out

mark, I will be dropping the Cheat Day and just continue to cycle carbs as

above.



I received the poster for my contest, will get the application in after it is

out on July 5.



Getting really psyched, but after taking some pics, I wonder why I look alot

better in the gym mirrors than I do in the camera.



I'll post a current pic soon as I can.



-TRogers







[Non-text portions of this message have been removed]

Nice one Tom - good to see you can go on holiday & still lose fat!

that's dedication!



Pete Ryan www.veganbodybuilding.org



2009/6/23 Tom Rogers <jeditom@...>:

>

>

> Just another update, I have been losing 1 to 1.5 lbs each week and weighed

> in at 190 lbs this past Sunday. This week looking forward to weighing in

> around 188.5 lbs or so. BF% coming down 1% each week.

>

> Last week I had a vacation in Florida, USA and I trained only a couple times

> there - wanted to give the body a break. Also did not stay 100% on diet, was

> about 70-75% compliant, but when I came back, I weighed in LESS than when I

> left by 1/2 pound. That was a very nice surprise, I expected to weigh in

> more!

>

> Looking really cut, starting to see the ABS (sides and upper) with

> seperation. Lower ABS will be the last to go I guess. Arms, delts, legs

> getting very vascular as well. I am seeing veins in places I did not see

> before. When training at the gym, look almost "show ready" in these body

> parts - I should definitely be ready - have 20 weeks to go.

>

> Jumped training up from Mon-Wed-Fri to M-T-W-Th-F five day split using heavy

> low rep compound exercises and higher rep isolation exercises after heavy

> moves are done. Doing Cardio 5 days a week in AM after 1 scoop protein

> shake, glutamine, and BCAAs. Up to 50 minutes per day now. Doing posing

> practice on Sundays. Eating 6 meals per day, carb cycling - 2 days no carbs

> 1700 cals, 2 days low GI carbs only 1850 cals, 2 days high carbs 2050 cals

> then a CHEAT DAY, this has really helped me alot! And it has not hurt my

> progress! But at the 12 weeks out mark, I will be dropping the Cheat Day and

> just continue to cycle carbs as above.

>

> I received the poster for my contest, will get the application in after it

> is out on July 5.

>

> Getting really psyched, but after taking some pics, I wonder why I look alot

> better in the gym mirrors than I do in the camera.

>

> I'll post a current pic soon as I can.

>

> -TRogers

>

> [Non-text portions of this message have been removed]

>

>

Must be the metabolism is working right....



TR



   ----- Original Message -----

   From: Vegan Bodybuilding

   To: veganbodybuilding@yahoogroups.com

   Sent: Tuesday, June 23, 2009 2:41 PM

   Subject: Re: [VeganBodybuilding] Status Update...











   Nice one Tom - good to see you can go on holiday & still lose fat!

   that's dedication!



   Pete Ryan www.veganbodybuilding.org



   2009/6/23 Tom Rogers <jeditom@...>:

   >

   >

   > Just another update, I have been losing 1 to 1.5 lbs each week and weighed

   > in at 190 lbs this past Sunday. This week looking forward to weighing in

   > around 188.5 lbs or so. BF% coming down 1% each week.

   >

   > Last week I had a vacation in Florida, USA and I trained only a couple times

   > there - wanted to give the body a break. Also did not stay 100% on diet, was

   > about 70-75% compliant, but when I came back, I weighed in LESS than when I

   > left by 1/2 pound. That was a very nice surprise, I expected to weigh in

   > more!

   >

   > Looking really cut, starting to see the ABS (sides and upper) with

   > seperation. Lower ABS will be the last to go I guess. Arms, delts, legs

   > getting very vascular as well. I am seeing veins in places I did not see

   > before. When training at the gym, look almost "show ready" in these body

   > parts - I should definitely be ready - have 20 weeks to go.

   >

   > Jumped training up from Mon-Wed-Fri to M-T-W-Th-F five day split using heavy

   > low rep compound exercises and higher rep isolation exercises after heavy

   > moves are done. Doing Cardio 5 days a week in AM after 1 scoop protein

   > shake, glutamine, and BCAAs. Up to 50 minutes per day now. Doing posing

   > practice on Sundays. Eating 6 meals per day, carb cycling - 2 days no carbs

   > 1700 cals, 2 days low GI carbs only 1850 cals, 2 days high carbs 2050 cals

   > then a CHEAT DAY, this has really helped me alot! And it has not hurt my

   > progress! But at the 12 weeks out mark, I will be dropping the Cheat Day and

   > just continue to cycle carbs as above.

   >

   > I received the poster for my contest, will get the application in after it

   > is out on July 5.

   >

   > Getting really psyched, but after taking some pics, I wonder why I look alot

   > better in the gym mirrors than I do in the camera.

   >

   > I'll post a current pic soon as I can.

   >

   > -TRogers

   >

   > [Non-text portions of this message have been removed]

   >

   >









[Non-text portions of this message have been removed]