By: James Sadek
Hey how are we all today in the bodybuilding/fitness world???? I am now 9 weeks out from nationals, well, actually 9 weeks and 1 day.
Today was my day off from college and I went and saw a very educated man called Duncan Rankin, he is unreal he will be seeing over and controlling my diet and preparation from here on in and I couldn't be more excited.
Duncan won the 1998 junior Mr. Australia title and has placed very well ever since in the under 80kg category. Duncan looked over my diet and he changed it dramatically, he pretty much turned it upside down and inside out. No joke.
I learnt a lot today, such as the way the body uses the main macronutrients, fats, proteins and carbs. (I will write an article in the future so keep checking back).
This is the exact diet I will be following until I go to see Duncan again in 2 weeks.
| 5 A.M. | 6 egg whites + 1 yolk |
| 6 A.M. | Weights, cardio |
| 7:30 A.M. | Shake |
| 8:30 A.M. | 100g Tuna/Chicken, 1 ½ cups rice, 1 teaspoon olive oil |
| 11:30 A.M. | 2 - 3 pieces of fruit |
| 12 P.M. | 100g Chicken / tuna, 1 cup of rice |
| 3:30 P.M. | 2 - 3 pieces of fruit |
| 4 P.M. | 100g Chicken / tuna, ½ cup of rice, veggies (carrot, beans, broccoli) |
| 7:30 P.M. | 2 - 3 pieces of fruit |
| 8 P.M. | 100g Chicken/tuna, salad (lettuce, spinach, capsicum), 1 teaspoon of olive oil. |
| Protein Shake | 500ml skim milk, 2 eggs, 1 teaspoon olive oil, 1 teaspoon of wheat germ, kiwi fruit and a banana |
That's what it looks like, I have never used this kind of diet before but it looks healthy and Duncan says it will get me coming in at top condition and I trust him.
Training is still the same but I am going to start to use a little bit lower reps not going higher than 10. In my opinion it will keep as much muscle and density as possible.
I am training chest tomorrow followed by traps then on Sunday shoulders and tris, which I am looking forward to because the last shoulders/triceps workout I had, wasn't very good.
Cardio
It is now 30 minutes after I train. I am still doing it on the boring old treadmill but watching the fat ladies keeps me entertained because they are doing everything wrong...that's mean but eh????
I had a cheat meal tonight because I realized I started dieting 13 weeks out instead of 12 and seeing I changed my diet so dramatically I decided tonight would be the perfect night to relax a bit and have some pizza, I only had 4 slices but I felt a bit guilty and stopped but I feel good now ready to go!!
I weigh 86kg which is about 190 pounds.
Keep the emails coming for my Question and Answer Article, which will be posted as soon as I get enough questions.
Until Next Time,
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