So, 40 days left to the day I
have shitloads of burgers, pasta and as much ice cream as I want go up against the best bodybuilders in Kuala Lumpur. Question is, am I on track to placing well against them?
Well, my progress during the eighth week out was slowed down by too many outings with friends but since seven weeks out, dieting and training is full speed ahead! I’ve never felt so motivated to train before. Now, most of my workouts are early in the day because as soon as I wake up, I’m just raring to hit the gym and lift some heavy ass weights!
Check out my progress photos from 18th April to 6th May. My v-taper has improved and so has my quad and abs definition. And of course, my body fat percentage is lower as you can see from my leaner cheeks. Notice that my skin got a lot better too. And no, I did not get a tan. It’s just that in the before photo, I wasn’t sleeping so well, I had dandruff, my skin was pale and so on. But I got better after that. Overall, I think my progress was slow, but it will definitely speed up from now onward.
Weight wise, I got down from 76kg to 74kg and maintained all my strength. Not much weight loss, but I’m not planning to lose that much weight either. My main goal isn’t to hit a certain weight. It’s always to be as ripped as possible while holding on to as much muscle as possible. Weight is a very inaccurate measurement of progress unless you’re obese when you began.
As the saying goes, if you want to be the best, you have to learn from the best. So lately, I’ve been asking local champs for advice and modified my routine and diet accordingly.
Six Weeks Out Diet Plan
My diet has not change much, except that I have cut my calorie intake to about 2100 calories per day. Plus, I make sure that when I do take carbs, it’s in small portions so I won’t spike my insulin levels and make it harder for my body to burn fat. This is of course, not applied to my refeed meal, which is the fifth meal of every third day. However, I’m doing it according to the recommendation of Scivation’s Game Over Diet which states that almonds should be taken with the refeed meal to slow down digestion and insulin release.
Six Weeks Out Training Plan
Training wise, I still focus on the basic compound movements and not much of the fancy stuff. Right now, I’m training arms twice a week because in Malaysia, arms and legs play a big role in bodybuilding contests. Plus, genetically, most of the Malay bodybuilders have big limbs, so I must be prepared to at least be just as good.
I’ve changed all my cardio from slow cardio to HIIT to burn fat faster. I used to be concerned that on a low carb diet, HIIT will actually be catabolic. But from my observation of my strength levels, my carb intake is enough to fuel my HIIT workouts. If you’re planning to implement HIIT into your routine too, make sure that you have enough energy to last you through each session, cause it’s really intense and makes you feel really hungry afterwards!
Day 1 – Arms, Abs, Cardio
Day 2 – Legs
Day 3 – Rest
Day 4 – Chest, Abs
Day 5 – Arms, Cardio
Day 6 – Back, Cardio
Day 7 – Shoulders, Cardio
Concentration Curls – 1 warm up, 4 sets (forced reps)
Barbell Curls – 3 sets (cheat)
Hammer Curls – 3 sets (last set is a drop set)
Rope Pressdowns – 1 warm up, 4 sets (last set is a drop set)
EZ Bar Skullcrushers – 3 sets
Parallel Dips – 3 sets (drop sets)
Decline Leg Raise – 3 sets
Machine Crunches – 3 sets
Seated Tucks – 3 sets
Squats – 1 warm up, 4 sets
Straight Leg Deadlifts – 1 warm up, 4 sets
Lunges – 3 sets
Leg Extensions – 4 sets (last set is a drop set)
Lying Leg Curls – 4 sets (last set is a drop set)
Flay Dumbbell Flys – 2 sets
Superset: Incline Bench Press, Incline Dumbbell Flys – 1 warm up, 4 sets
Dumbbell Pullovers – 3 sets
Parallel Dips – 3 sets (all sets are drop sets)
Push Ups – 3 sets
Cable Crunches – 3 sets
Vertical Bench Leg Raise – 3 sets
Decline Crunches – 3 sets
Machine Curls – 1 warm up, 4 sets (last set is a drop set)
EZ Bar Curls – 4 sets (cheat)
Alternate Dumbbell Curls – 4 sets (last set is a drop set)
Dumbbell Kickbacks – 1 warm up, 4 sets (last set is a drop set)
Machine Triceps Extensions – 4 sets
One Arm Rope Pressdowns – 4 sets (forced reps)
Underhand Barbell Rows – 1 warm up, 4 sets (last set is a drop set)
Deadlifts – 1 warm, 4 sets
Superset: Behind-the-neck lat pulldowns, lat pulldowns – 3 sets
Seated Cable Rows – 3 sets (last set is a drop set)
Smith Machine Military Press – 1 warm up, 4 sets (last set is a drop set)
Smith Machine Upright Rows – 4 sets (cheat)
Dumbbell Side Laterals – 3 sets (flush sets, which means, after you’re done with normal reps, you hold the weight up in position as long as possible)
Front Dumbbell Raises – 3 sets (flush sets)
So that’s my update for six weeks out. Like Fabodylous’ fan page to find out how I will fare at Mr Kuala Lumpur 2012!