I recently read a great forum post by a lifter on bodybuilding.com. Check it out here. It’s called the 80/20 Rule for Lifting and calls your attention to reality: 80% of what you do doesn’t matter.
Supplements, routines, macro nutrient minutiae: all that is distraction to a degree. You should focus on the 20% that matters and I’m calling that 20% “The 3 C’s: Challenging, Consistent, Clean.”
The 3 C’s are what you must do to achieve any growth or body change result:
Lift weights that challenge your muscles to failure and keep increasing weight as you gain strength.
Keep at it. This is how results happen. It takes time, but if you keep at it you will see your body change.
What you eat matters. Lean protein, complex carbs, natural fats. Don’t eat crap or else you will never get where you want to be. Your body is made in the kitchen – no joke on this one.
Follow the 3 C’s above, see results, repeat.
I’m changing my outlook on this bulking period and sticking with it until March: Screw the details.
Lift heavy, lift often, eat enough, rest enough. Oh, and have fun.
What does your bulk look like?
It’s a new year, and while that doesn’t mean it’s time to start over, the beginning of a new year is a good place to start.
I have been training myself since my competition last November, and while I have positively changed the appearance of my physique (stronger, more define abs, better glute structure), I have not gained the upper body size I have been chasing after for two years.
Over the holidays, I got the urge to compete again in order to have a focus, a plan, a goal; however, after reviewing the pure financial cost associated with pursuing another competition – forget about the opportunity cost – I just can’t swing it this year.
While chatting with my targeted trainer / coach the other week, I told her how I had been lifting for over a year but hadn’t gotten the size gains I wanted. She mentioned that I probably needed to stimulate my body in new ways – more dynamic movements and a modified diet, consisting of more carbohydrates.
So while I save up the funds to hit the stage in 2015 – if not sooner – I have resolved to make some shifts in my overall training / diet regimen starting this week to see where it takes me.
The Plan: Clean bulk over the next 3 months, starting the cutting phase in April
The Diet: 45 carbs / 40 protein / 15 fats
– Starting with 2000 calories, making adjustments as I review my measurements and weight every week
The Workout: 3 days instead of 6 days
– Incorporating more rest days
– Targeting all body parts each work day with more dynamic / power movements
The Results: Will keep you posted with photos and measurements
I have to admit: I have had some doubts during the past few weeks of prep.
I felt sure that I was getting leaner but the scale was not moving progressively downward, which played some tricks with my head. I could see my abs coming out in the right light, my butt was tightening up, but as far as the scale was concerned…
One day I would be at 152, the next day: 151, the next day 153. It was like that for about 2 – 3 weeks. I thought for sure I was doing something wrong. I was probably eating too much, I was stagnating – what was going on?
In my head my thoughts were: I’m not making enough progress.
So yesterday I emailed the photo below to my trainer and my coach. This was the photo from last Sunday. I was checking my email every 5 minutes to see what they would say and when I did receive their responses, they were both incredibly positive.
I told them that I wasn’t losing weight and they both said that it was very possible I was still gaining muscle but that I definitely looked leaner.
Thank you, Figure Gods!
My coach said that I could up my cardio to 45 minutes a session from 30 for the next week before we have our in-person check in. I am also being extremely careful to keep my macros and calories in check. I never deviated far, but there were a few days where I was a little over.
Last night I did the full 45 minutes after my “resting day lift” of bis and tris. I followed macros to a T. This morning what did I find when I stepped on the scale? 150.6!
I have not seen that number since my weight was on the way up during the bulking phase. Although I know not to live by the scale, this means that my body is changing.
Last night, my boyfriend told me that my legs were definitely looking tighter and the other night in the gym someone who I hadn’t seen in a while came up to me and said, “Don’t take this the wrong way, but you look good! I remember when you first came in here and you look great! You’re consistent, making progress.”
I needed that.
Here we go! Finishing out the 5th week of cutting on Sunday. I am out of town this weekend, going home to visit my Grandmama for her 96th birthday! I will post a new photo early next week – looking forward to seeing what’s happening.
What’s going on with your prep?