So instead of celebrating my birthday on stage and then celebrating my birthday with a delicious and much awaited post-competition meal, I will continue on the straight and narrow path to competition (see previous post).
I took some serious inspiration from Abs of Steel (a fantastic and well-writtem blog if you haven’t yet subscribed) and woke up “early” this Saturday morning and was at the gym by 9AM. I kicked out a great workout:
Squats (6 sets)
Deadlifts (4 sets)
Plyo jumps super-setted with leg press (4 sets)
Glute bridge super-setted with one legged lunges (4 sets)
Leg extensions (4 sets)
Leg curls (4 sets)
All followed by a 45 minute spin class – very sweaty.
Back to the apartment for 6 egg whites, 140gm tilapia, 125 gm greenbeans (by that time it was 12:30PM and I had only eaten 1/2 a scoop of whey protein + supplements).
Onward we go today, tomorrow and the next 2 weeks, until the job is done.
Happy birthday to me!
On a Sunday evening when you might be reading the paper, cooking dinner or petting the dog, I am hard at work in the kitchen building my body.
It’s not a lie that almost 80% of your physique is made in the kitchen. Changing your eating habits gets you almost all the way there.
Last week I started eating more to propel my muscle growth and I’m already surprised at the changes I’m seeing. Yet after tracking my diet and looking at my macronutrient composition (percentage of carbs, protein and fat), I realized that I’m still consuming way too much protein.
I was eating about .8g of carbs for every 1g of protein.
My trainer told me that I absolutely had to increase this ratio to at least 1.5:1 to see results. So last week I welcomed Mr. Sweet Potato and his friend, Brown Rice, into my weekly meal plan.
I need to be precise about eating because there’s a lot of margin for error, so on Saturday morning I sat down with my coffee and an Excel spreadsheet and took inventory of all the foods that I eat on a regular basis from boiled chicken to cottage cheese.
I noted how many calories, grams of protein, carbs and fat were in each each serving by weight and created a food library. Then for the next hour I put together a diet that would get me to my target needs for each day.
After some more discussion with my trainer we landed on the following for me (143lbs, 5’10”):
Believe it or not, this was a tricky task, but I did it! I created a meal plan for days that I workout in the morning and one for days that I workout in the evening and then I set to work to make it happen.
After all, you can dream about making changes all you want, but at some point, you need to make the moves.
Below is a quick rundown of my food prep for the week that happens every Sunday starting at about 4PM. In our apartment, we like to call it “Chicken Time” because for the next 3 hours, that’s exactly what it is.
STEP 1: Buy the chicken and the fish!
– I start with about 14 pounds of chicken and 1-2 bags of frozen tilapia.
– Fish is a nice add-in for variety and it’s an easier protein to digest, so my body is happier when it’s in the mix.
STEP 2: Wash the protein…and the sweet potatoes
– I clean all my proteins and pop the chicken in a pot of water on the stove and throw the tilapia in the oven with my sweet potatoes.
STEP 4: Wait and pack
– While the chicken boils and the tilapia and sweet potatoes bake, I prep my portable meals and snacks for the next 2 days.
– Since I eat breakfast and my last meal of the day at home, I take 3 mid-day containers to work each day.
– I use my digital food scale and divvy out the proper measurements of frozen and fresh veggies and my fat (nuts or avocado).
STEP 5: Pack the protein and the potatoes
– Once the tilapia and chicken are done I start to dish out my protein for the week into each of the containers.
– When the entire meal prep is complete, I will also have about 4oz sweet potato and 4 – 4.5oz protein in each dish along with about 100g of veggies.
STEP 6: Store
– I typically have plenty of protein left over, so I store two of the three containers shown below in the freezer and keep 1 in the fridge. This way I’ve always got something clean to eat on hand.
So that’s it! You cook, you pack, you go live your life – and you eat!
How do you get ready for your week ahead?