I believe that with any endeavor, one should stack the odds in their own favor as much as possible. In the case of body transformation, this will require a clear plan of action, and an array of proactive habits and routines.

Nutrition

Although my determination will ultimately be the most important factor in my success, having a clear idea of what will be going into my body is a huge detail. Since I’m over 20% BF, I will be using a rather strict approach for my carbohydrates, both on regular days and on carb-up days. On regular days I will be shooting for 30g of carbs or less. This excludes carbs from green vegetables and fiber - which can be eaten more or less carte blanche.

my dietary staples

• Chicken Breast
• Tuna
• Turkey Sausages
• Omega-3 Eggs
• Egg Whites
• Baby Spinach
• Celery
• Natural Peanut Butter
• Green Tea
• Extra Virgin Olive Oil
• Balsamic Vinegarette Dressing
• Mustard

Supplements

Seeing as how my post-workout shake has always been Biotest Surge - which has 45g of carbs, I will be eliminating it for the next four months (carb-up days excepted). Instead I will be ingesting a glutamine/BCAA/creatine/whey isolate combo, so that I can get proper post-workout nutrition, while still keeping daily carb levels below my daily limit. I’ll also continue to be steady will fish oil intake (EPA/DHA), 100% psyllium husk for fiber (Metamucil), and multi-vitamins.

my supplementation staples

• Whey Isolate
• Fish Oils + CLA
• Multi-vitamins
• Creatine
• Glutamine
• BCAAs
• Fiber
• Spike + Power Drive (pre-workout stimulants)

Compliance

Carb-up days will be every two weeks. In addition, they will be “clean” carbs, so only oatmeal, fruits, yams, etc. All other days I will target 100% compliance. Personally, I find it easier to shoot for perfection rather than perfect moderation. This might sound strict, but since I’m 30% BF, I think I will require these added efforts to get off the ground faster. Once I’m below 20%, I’ll expand the selection of foods allowed on carb-up days. This was a major problem with my old routine - carb-up days were too frequent, and composed mostly of fat+carb combos that were too detrimental to my goals (ie. pizza, wings, high-fat cappuccinos, desserts, pasta, etc).

We’ll see how my sanity holds up after the first two weeks. I’ll have updated photos and new data to unveil!

This entry was posted on Wednesday, July 4th, 2007 at 3:23 am and is filed under General.