Q: I’m eight weeks out of my competition, figure short region for the NZ Nationals. My weight loss is very very slow, I’m managed to lose 400 gms in 3 weeks, to my disappointment. Too slow I think.
My weight at present is 58.8gms, when I compete I normally weigh in around 52-53kgs,
My diet as follows:
1/4 cup oats, topped with little cinnamon 30gm serve whey in water 1x Omega 1000mg, 1x Chromium Picolinate,
100gms chicken 1 cup of broccoli & one medium kiwifruit
150gms steak, 120-150gms kumera raw weight, mushrooms, zucchinis, red onion, 1x Omega 1000mg, 1x Chromium Picolinate
30gm serve whey 1 medium carrot
150gms chicken, salad, lettuce, tomatoes, carrots, beans sprouts, green/red capsicum, little balsamic vinegar
Cardio 55mins morning before breeky with 1x CLA & 3x Xendrine RFA-X thermos 6x weekly
30mins seated bike afternoon 2x RFA-X thermos 5x weekly
Drinking around 2-4 litres of water per day, plus green tea and black coffee
Training
Monday shoulders abs
Tuesday legs quads
Wednesday back abs
Thursday hamstrings and glutes
Friday chest/shoulders abs
Saturday arms
I’m lost with where I’m going wrong, Probably my kiwifruit could come out, but not sure, carb count would only be around 60-75 per day? Is my protein count too high?
A: Sounds like you are on track. For being 8 weeks out, you are doing awesome and not far from where you have competed in the past! Nothing to worry about, in the least bit! You have a great foundation and sounds like you are utilizing several essential tools. It is really hard for me to be super specific with you, not knowing your body, physique, how you respond to different nutrients, training etc but I can give you some of my pointers…
–CHANGE IS KEY!! Try varying your cardio by doing more than just the bike at night. Maybe try interval training, utilizing some bike sprints or treadmill sprints. You can also go to a track and do stadium type sprints. Change… You need to continually change up your program, training and nutrition. If this is the same cardio and diet you are doing day in and day out, there is no doubt that your body is use to it by now…
–try replacing your Steak with a leaner protein such as egg whites, chicken breast, turkey breast, seafood, Pork loin, etc.
–try cycling your carbs. Read my article on Carb cycling for more info. The good news is, you are 8 weeks out, which means you have room to play a bit! 🙂
–You can start to remove your fruit or ONLY use it for post workout and then slowly ween it out of your diet completely. I usually suggest removing fruit 6-8 weeks out, but again it depends on your body.
–I didn’t see any fats in your plan! You definitely need to be taking in some good fats, along with your essential fatty acids (omega 3-6-9) I suggest you add some good fats to your diet along with adding in this essential supplement! You need fat to burn fat!
It really looks like you have a great foundation and are doing amazing. You still have so long and so with patience and CHANGE, I am confident that you will seek the results you are looking for!
Keep up the great hard work and Try some things New! Different proteins, different carbs, different fats, different exercises, reps, sets and different cardiovascular activity!
Enjoy the process…
