Well here I sit, not feeling good about not being jacked and tanned enough with pool season in full swing and summer back on top of me.
In the past couple of months I've done both Intermittent Fasting and now Carb Backloading, and I'm no closer to being leaner for summer than I was a few months ago. My conditioning work is high enough, and I'm basically in the gym everyday.
That only leaves 1 culprit.
I've said all along I don't need a lot of calories to gain weight. People often can't believe how little I can eat to maintain my weight. So generally in order to lose fat, I need to get into the 2300-2500 calorie range on a day to day basis consistently for some time, before that extra layer of fat starts falling off. Right now with the carb back loading, that isn't happening. I don't need to take 6 months to drop 10 pounds. 10 pounds. 10 pounds would essentially put my back under 10% bodyfat for summer, which is what I want. Not just because of "looks" but because, as I've written for some time, I need to be a BIGGER 242 to hit some of the goals I am after. A bigger 242 means me being leaner at 245 or so, than I am now.
Now it's not like I'm some fat ass at the moment. Hardly. Buuuuut I can feel my bodyweight climbing and I can feel myself slowly pushing more towards that 15% limit range I talk about so very much.
So it's time to do what I know works. Namely, my shake diet for a couple of months, with a carb load day here and there, and keep everything else the same.
Now here is the good part. I really like carb backloading, and I'm 100% certain it will be the method I use to gain quality mass once the summer is over. However my goals right now, for the year, don't allow enough time for me to continue to do carb backloading. It's not giving me what I want at the moment. Namely, to shed bodyfat as fast as possible. I need to be very lean by the end of summer, so I can slowly eat back up to 245 or so, and be even leaner at that weight.
Honestly, I'm so close I don't think it will take much effort. I'm between 251 and 253 most days and if I took off 15 pounds of pure fat right now, I'd be pretty fucking lean at 238 or so. My guess is, my weight will drop well below that once I get back on my shake diet because of water and glycogen loss. So I am going to try and shoot for a very lean 230.
So to give kind of a high level overview from a diet and training perspective, here is how I plan to roll things out for the rest of the year.
Summer - Shake diet, emphasis on conditioning - 2 big sessions a week, 4-5 small sessions, work to get bodyweight to 228-230. Try not to be overly concerned about strength during this time.
Fall - Carb backloading, emphasis on mass building and hitting rep PR's, 2-3 big sessions a week, 3 small sessions, conditioning maintenance. Slowly push weight up, heavy weight and high reps.
Winter - Carb backloading, Strength Peaking for meet (strong-15) with minimized assistance work, if any. Goal of 1800 beltless total. 650/450/700.
Basically, my shake diet starting next week will look like so......
Meal 1 - MRP
Meal 2 - MRP
"Meal" 3 - BCAA
Meal 4 - Grilled chicken, turkey, fish, or lean red meat with veggies
Meal 5 - MRP or Cottage Cheese
I am not going to worry about my strength during this time. What I mean by that is, if it drops, it drops. I'm not going to fret it. I say this just as much to convince myself as I do you. Because I know I will hate it, and be more pissed off than a feral female cat in heat, trying to keep from getting fucked, as my strength wanes.
However the big picture here is a bigger leaner me. And summer time really isn't the time to be carrying around extra adipose. Heat isn't conducive to big eating, and let's face it, most people want to be outside doing shit and having fun for summer. I've put over 2 decades into this shit. I love living life. And I'd personally rather be out doing sprints, at the pool, taking a bitching vacation and shit like that, than shoveling my face for a fucking winter time meet. No way, no how.
So look for me to drop some extra EL BEE's over the next 5-6 weeks. Training won't change.
Monday - small session #1
Tuesdays - Big Session #1 Upperbody
Tuesday - small session #2
Wednesday - small session #3
Thursday - small session #4
Friday - off
Saturday - small session #5
Sunday - Big Session #2 Lowerbody
Just the diet. My plan is to not cheat at all for 6 weeks and be where I need to be.
Anyone who wants to hop on board for the next 6 weeks with me, get on board. The whole plan is right there.