Only 5 days more to go till the Victoria Cup where I will be competing in the Men's Physique Masters and Open Classes!
In this Video Log I talk about some of the foods and beverages I am consuming, what my workout plans are for the week and I also show you my new Business Card and a really cool tech item from EC Technology I got in the mail today and plan to review for you once I have had a chance to test it out :)
11 days to go to my Victoria Cup Men's Physique Fitness Contest and it is getting real now! I started the low carb portion of my cut yesterday (Monday - 12 days out) and to be honest it was kind of hard adjusting to no carbs so abruptly but today I feel a lot better and even managed to get in 2 workouts with about 1200 calories burned for both workouts combined. I hit back and biceps in the morning and Legs in the evening with some Ab work mixed in.
My goal is to be about 1500 to 2000 calories under each day and put my body into a state of ketosis where it will use fat as fuel instead of carbs. This method during the last part of my cut gets amazing results! I will lose 4-5 pounds of fat in 9 days of eating and training like this. Granted I will not have tons of energy but being as determined as I am I will get the workouts in and hit my goals.
Wednesday evening next week I will start to introduce carbs into my diet again and replace the lost glycogen which will fill my muscles and veins back in for the contest, last time I started carb loading a bit late and found I was off by a day or so. Water consumption will also be loaded starting on Monday before the contest and then reduced the day before and day of the contest to make sure I am not holding any excess water. This is something you kind of need to do by feel.
Currently I am around 189 pounds and around 6-7% body fat, on the day of the Victoria Cup I will be around 185 pounds and somewhere between 5-6% body fat, hopeful closer to 5% :)
Some of you may have noticed my new Logo Design, I am super proud of the new Logo and to be able to represent the Over 40 among us who are keeping fit! I am now offering an Online GetFitOver40 Online Merchandise Store so qwe can all get the word out in style!
If you want to help me represent and be an example that being over the hill does not mean we have to give up on our health and appearance then do the right thing and buy a shirt, or a mug, or a ball cap. Don't be shy, show the world we are a force to be reckoned with and buy a little something from the Online GetFitOver40 Online Merchandise Store :)
As promised this Update Cutting Video is recorded in 4K so enjoy the super high resolution quality!
Only 2.5 weeks to go now till my Victoria Cup Men's Physique Fitness Contest and I'm still feeling pretty good overall. I am starting to get a few more food craving as the body fat diminishes but overall it's still manageable.
My weight is right around 190-191 and the body fat is still right around 7% according to my Sklupt Aim Body Composition Tester. I know I am leaner than last week so you can't always depend on the scale or electronic devices even though they are great as a reference. Water retention can play a big factor when not eating super clean. I will be managing the water weight during my last week of cutting and should lose at least 5 pounds fo water which will show off all the the hard work.
I am still hitting the weights with a vengeance but there are times when I do not feel like it,usually once I get going I am fine but that first part of the workout can be hard.
I have been asked by several people to explain my cutting process so I made a video to explain what I do in terms of eating and my take on exercising during my Fitness Contest Weight Cut.
Watch my YouTube video for all the details, here is a quick summary:
When I am cutting for a fitness contest I feel it is important to go against the natural tendency of the body during a cut and rather than scale back my workouts by doing lighter weights and higher reps, I continue to keep heavy weight on the bar and increase my workout frequency and workload. This does not mean I go for single rep PR's or even low rep PR's but I do make it a point to go heavy and keep my rep ranges between 8-12 reps.
I also refrain from cardio sessions as I feel that weight training burns just as many calories while telling my body that I still need to keep and even grow my muscle. If I need to burn more calories then I just add in another weight training session.
In this way I am able to keep all my hard earned muscle and even gain some additional muscle due to my increases work load and intensity.
When it comes to my nutrition I will be honest and say I do not always eat super clean during the first part of my contest cut but I am consistent on hitting my calories and macros for each day. I generally cut 1000 calories from my diet each day Monday to Friday and shoot to break even on the weekends, this way I am at a calorie deficit of -5000 calories each week which should be about 1.5 pounds of fat loss. I do believe it is important to make sure to eat as many carbs as you are burning during your training sessions as your body will function better when it has restored it's glycogen levels in the muscles.
The last 2 weeks or so I start to eat cleaner and will generally lower my carbs by eating a white fish and veggie diet, about 3-4 days before the show I start adding in carbs and really make sure to eliminate any sodium from my foods. During the last week it is not uncommon for me to drop 5 or more pounds!
Again make sure to watch my YouTube video as I explain all of this in more detail and show some of the foods I eat during my Fitness Contest Cut.
Tuesday, August 11, 2015 at 12:12AM ;)
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