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Sunday June 28th Day 179
Spoke to the coach today on the phone, and emailed him an update and got a response back. We bumped my carbs 5 grams lol...yes we see now for sure that carbs are needed for me. And, we've certainly identified a pattern, and even the cautious conservative Layne Norton (yeah I just bat signaled you, made you look!) has agreed with me that my body definitely does some kind of metabolic super-compensation response when we go from a severely depleted state to a high post show caloric intake for even a day or two, and the result is what seems like a couple weeks of progress in body fat loss in days.
Pretty flippin cool if you ask me. But...its a double edged sword, I take it too far, like I did in 08 and I literally lost all my upper body fullness in a matter of days...its seems to be inverse to how depleted I am, and I was VERY depleted back then...but I do remember binge eating for nearly a week after my show with no fat gain, and I was sweating like a pig, unable to sleep etc etc.
Nonetheless, Layne has decided that if a plateau does occur this is a strategy we can employ. Hell, its too bad we are just figuring this out 3 weeks from my last show under his guidance...but I've learned SO much during this prep, and I'm confident I can use the tools I've learned for the August and September show if I need to keep taking shots at this WNBF card!
I also figured out, and confirmed with Layne, why my quad separation has been so finicky day of the show...well...because they simply DON'T flatten out....so when it comes time for glycogen super compensation, they are the first thing to spill...and I also realized that they were further "under depleted" from not being able to train them hard due to my injury, and had even more potential to spill.
The good news is, I can train them hard now (just not really heavy), and we know what the issue is...before I didn't know if they were flat or spilled...now I know...so if they spill I can cut back carb intake day of the show and simply do some bw squats and lunges to get the water back in the muscle. Easy peasy.
Lastly we discussed color, the dream tan was not so hot at the NGA we think because a)background was not very dark b)there was not just direct stage lighting, but also audience lighting, and dream tan looks bad and gets too sheeny with non direct lighting.
The cap city is an ideal environment for dream tan...also, the application method wasn't very good, layne emphasized how it needs to be slapped in with the palm only, and so hard that it hurts...we got lax with that, and it probably was not in my skin as much as on top of it at this show. I remember it took more than a few days to get out the dream tan at the last show, but this time it was gone that night.
All that being said....I still think dream tan hides the graininess in physiques...yes the color is great, and yes if you are uber lean it doesn't matter...but I have to say I think a dark enough professional spray tan looks better imho. Sorry Layne...and I hope I don't regret this, but I'm going to go with the Jan Tana company spray lady who will be at this show and who does all the NPC shows in the area.
Lastly, got a kick ass Kettle bell HIIT session in today along with some ab work, I kicked up the intensity on the KB work and did single arm swings for my recovery instead of double arm, and MAN, **** was brutal!
Nutrition
working on 35/170/265
Training
HIIT, Abs
10 minute warm up on treadmill speed 4.0 incline 2.0
16kg Kettlebell: 8 intervals 15sec/45sec single arm swings/single arm snatches (switch arms each interval)
17 minute cooldown on treadmill speed 3.8 incline 1
Ab Crunch Machine
3 sets of 6-7
Ab Coaster
3 sets of 15-20
Stretching
Misc
more carbs, more cuts, who knew?
Spoke to the coach today on the phone, and emailed him an update and got a response back. We bumped my carbs 5 grams lol...yes we see now for sure that carbs are needed for me. And, we've certainly identified a pattern, and even the cautious conservative Layne Norton (yeah I just bat signaled you, made you look!) has agreed with me that my body definitely does some kind of metabolic super-compensation response when we go from a severely depleted state to a high post show caloric intake for even a day or two, and the result is what seems like a couple weeks of progress in body fat loss in days.
Pretty flippin cool if you ask me. But...its a double edged sword, I take it too far, like I did in 08 and I literally lost all my upper body fullness in a matter of days...its seems to be inverse to how depleted I am, and I was VERY depleted back then...but I do remember binge eating for nearly a week after my show with no fat gain, and I was sweating like a pig, unable to sleep etc etc.
Nonetheless, Layne has decided that if a plateau does occur this is a strategy we can employ. Hell, its too bad we are just figuring this out 3 weeks from my last show under his guidance...but I've learned SO much during this prep, and I'm confident I can use the tools I've learned for the August and September show if I need to keep taking shots at this WNBF card!
I also figured out, and confirmed with Layne, why my quad separation has been so finicky day of the show...well...because they simply DON'T flatten out....so when it comes time for glycogen super compensation, they are the first thing to spill...and I also realized that they were further "under depleted" from not being able to train them hard due to my injury, and had even more potential to spill.
The good news is, I can train them hard now (just not really heavy), and we know what the issue is...before I didn't know if they were flat or spilled...now I know...so if they spill I can cut back carb intake day of the show and simply do some bw squats and lunges to get the water back in the muscle. Easy peasy.
Lastly we discussed color, the dream tan was not so hot at the NGA we think because a)background was not very dark b)there was not just direct stage lighting, but also audience lighting, and dream tan looks bad and gets too sheeny with non direct lighting.
The cap city is an ideal environment for dream tan...also, the application method wasn't very good, layne emphasized how it needs to be slapped in with the palm only, and so hard that it hurts...we got lax with that, and it probably was not in my skin as much as on top of it at this show. I remember it took more than a few days to get out the dream tan at the last show, but this time it was gone that night.
All that being said....I still think dream tan hides the graininess in physiques...yes the color is great, and yes if you are uber lean it doesn't matter...but I have to say I think a dark enough professional spray tan looks better imho. Sorry Layne...and I hope I don't regret this, but I'm going to go with the Jan Tana company spray lady who will be at this show and who does all the NPC shows in the area.
Lastly, got a kick ass Kettle bell HIIT session in today along with some ab work, I kicked up the intensity on the KB work and did single arm swings for my recovery instead of double arm, and MAN, **** was brutal!
Nutrition
working on 35/170/265
Training
HIIT, Abs
10 minute warm up on treadmill speed 4.0 incline 2.0
16kg Kettlebell: 8 intervals 15sec/45sec single arm swings/single arm snatches (switch arms each interval)
17 minute cooldown on treadmill speed 3.8 incline 1
Ab Crunch Machine
3 sets of 6-7
Ab Coaster
3 sets of 15-20
Stretching
Misc
more carbs, more cuts, who knew?
[/QUOTE]
luckily she got her shift covered on a whim, very lucky....they would have had to send her home anyway, she can't even move it.
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