BB: Training/Nutrition Update

I am currently sitting at 222lbs at 8% body fat. I am very happy with my progress thus far coming off my last show. My coach had me utilize a reverse dieting protocol that allowed me to gain about 9lbs in 9 weeks with little to no fat gain. Truthfully, we were both a bit disappointed that we did not get the opportunity to eat into the show as we now see the results would have been amazing. For those that are not familar of reverse dieting it is a protocol competitors use post-show to add muscle with minimal to no fat-gain. I believed the original version/concept was introduced by Dr. Layne Norton in an MD article back in 2010 and has become the new fad for some of the bodybuilders that take their offseason seriously. Most competitors will cut calories and/or increase cardio as they get closer to a show so the goal is to do the complete opposite - GRADUALLY increase calories while decreasing cardio after the show to put on Lean Body Mass. The process is done slow and steady to avoid fat gain. If i had to guess i think my first 5-10lbs increase after the show was mainly stored glycogen in the muscle but i definitely saw a change in a few bodyparts after the first few months - especially the back.

I still remember hearing some of the horror stories with competitors gaining 15-30lbs in a matter of days following a show. I know for my first 3 shows i didn't follow any true off season plan, continued drinking/eating the world and definitely through  away a good years worth of dieting after 4-6 months.

My recommendation for you up and coming competitors would be to have some type of plan following the show. This will prevent unwanted fat gain and make the next show easier to diet for. Take it from me: i spent over 11 months dieting for 2 shows in 2005 and 2009; it is not fun at all.

Training:

I structure my training to build a better overall package for my bodybuilding shows. The first step into creating a  training program for a person aspiring to be a bodybuilder is to look at yourself subjectively and admitting your weakpoints.  I am a bottom heavy bodybuilder with decent muscle bellies but my big legs and wide waist overshadow my overall symmetry. With that being said my current goals are thicker/fuller chest, wider back, rounder delts. In addition to these goals i would like to incorporate direct forearm training and would like to have a little bit more density to complete my arms because i grew up watching popeye and chicks dig dudes with big forearms - just sayin :).

I created of variation of Layne Norton's PHAT Training with the help off my coach John Gorman and my good friend/owner of Ahlstrom Fitness Counseling - Brian Ahlstrom.

Here is a brief sketch of the program:

M- Upper Power- Back/Chest/Shoulders/LISS Cardio   - Rest/Pause Technique
Tu- Lower Hyper- Quads/Hams/Glutes/Calves   (every 14 days)
W- LISS cardio/ABS
Th- Back/Forearms                                                 - High Volume
Fri- Chest/LISS Cardio                                           - High Volume
Sat- Shoulders                                                         - High Volume
Sun- LISS Cardio

The goal is to do this regimen for 6-8 weeks depending on recovery the follow with a deload week.


Nutrition:

I am currently taking in ~3100 calories at a ratio of:

300g Protein
80g   Fat
300g Carbs

Once every 2 weeks I have a cheat meal with my fiancee` and have been utilizing cheat meals for the last 3 months following my reverse dieting. So far so good!! No issues with unwanted fat gain - still maintaining 8% bodyfat!!

Next week i will be starting a 3 week mini-cut followed by a 12 week offseason plan. Again, the goal is to make sure I increase my LBM without adding too much Fat.

The more difficulties one has to encounter, within and without, the more significant and the higher in inspiration his life will be.
                                                    -Horace Bushnell