Hey Everyone!!
It's been 5 weeks into my reverse dieting protocol and so far so good! We had a very good offseason last year, however, we have been reviewing various methods for the upcoming year. Our latest game plan will have a few tweaks with regards to nutrition and training based upon a few simple concepts I learned this past year. Simply put, Nutrition is way beyond calories and macros . Hormonal and digestive health are absolutely essential to anyone attempting to achieve optimal body composition. I believe that when I fix my ongoing digestive issues that it will lead to greater LBM gains this offseason compared to 2012.
Current Weight: 205.4lbs
Training:
Monday- Upper Pull(Back/Biceps/Forearms) | Cardio: HIIT
Tuesday- Legs(Quads/Hams/Glutes) | Cardio: MISS
Wednesday- OFF | Cardio: HIIT
Thursday - Upper Push (Chest/Shoulders/Triceps) | Cardio: MISS
Friday - Upper Pull(Back/Biceps/Forearms) | Cardio: MISS
Saturday - OFF | Cardio: HIIT
Sunday - Upper Push (Chest/Shoulders/Triceps) | Cardio: MISS
Notes: I have been a big fan of training 2-3 days on before taking a day off. My plan is to be able to train 4-5 days on. As my digestive health improves, my ability to absorb and utilize nutrients should allow me to train harder, but with more frequency due to my body's ability to recover better. In theory, I should yield greater gains because I am breaking down and repairing the muscle more frequently. I guess only time will tell!
Nutrition:
Training Days:
320g Protein | 90g Carbohydrates | 50g Fat
Non-Training Days:
325g Protein | 40g Carbohydrates | 55g Fat
Notes: All meals throughout the day are currently protein/fat based meals. All carbohydrates are utilizing around the workout to support the heavy training and volume. Every 7 days we are incorporating a refeed meal to restore leptin levels and keep that metabolism sky high. We are currently reverse dieting so my calories are increasing every 7-10 days while cardio is decreasing.
Supplementation:
ISO-Z5 - Whey Protein Isolate (Contest Prep)
Annex - Whey Protein Blend (Off-season)
Tone- EFA product containing CLAs, MCTs, and Omega-3 Fatty Acids all in one supplement.
Complete Active - Multi-vitamin/Multi-mineral for athletes.
CX5 - Creatine product containing 5 types of soluble creatines for faster absorption.
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Notes: Over the past few weeks i have been getting numerous requests to post my supplement regimen. The supplements listed above are staples in my plan and will continue to use 24/7/365 as i feel they are extremely important for overall health and wellness. That being said, I want to make the same statement i make to everyone i speak to regarding supplements. If your nutrition and training is not consistent with a healthy lifestyle you will not see the results you are looking for no matter what product you use. Use the products to supplement your lifestyle, not replace it. Stay tuned for future updates on CN's brand new natural test booster. I am currently testing the product and will give my review at the end of the 8 week trial.
Supplement Spotlight: ANNEX by Complete Nutrition
Annex is a whey protein blend made from 8 different protein sources. It also contains ten grams of glutamine to assist with muscle recovery and a enzyme blend called ProHydrolase. This improves the digestion rate of the protein and allows you to absorb the nutrients much faster than generic protein powder out there on the market. Annex utilizes the cold-filtration process to create the protein blend. The cold-filtration process is a procedure of separating the proteins through the use of micro filtering the mass all while using a cold or "chilled" process (environment).These filters allow the protein to be removed from the unwanted fat and lactose making the product virtually fat free and lactose (sugar) free. I'm a big fan of this product as I am lactose intolerant and have digestion issues, however, I have no issues when using this product. I definitely recommend to anyone looking for a quality protein with similar issues.
Chris Valentin IFPA Pro
Team Gorman Athlete (www.team-gorman.net)
Powered by Complete Nutrition (www.completenutrition.com)
